Metcon:

AMRAP 20 Minutes
20/16 Calorie Assault Bike (OR 16/13 Calorie Echo Bike)
20/16 Calorie Row
200m Run
-at 20 minutes-
50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)
50/40 Calorie Row
500m Run

*Score part 2 time in notes.
*Every 10m on the run = 1 rep for part 1.

Optional Strength:

1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE
1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE

*Pause is in the receive for 2 seconds.

Strength/Skill:

5 Front Squat @ 6/10 RPE
4 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
2 Front Squat @ 7/10 RPE
1 Front Squat @ 8/10 RPE

Metcon:

5 sets:
2 Rounds
50ft Dumbbell Walking Lunge (35/20)
25ft Handstand Walk
-rest 1:1 b/t sets-

Set 1: Single arm overhead lunge (right)
Set 2: Single arm overhead lunge – other arm (left)
Set 3: Goblet hold lunge
Set 4: Farmers Carry lunge (right)
Set 5: Farmers Carry lunge (left)

Saturday Partner WOD!!

Teams of 2:
1k Row (250s)

3 Rounds Each:

• 12 x Hang DB C&J
• 45 x Double Unders

800m Air runner (200s)

3 Rounds Each:

• 12 x DB Snatch
• 15 x A-squat

1k Ski (250s)

Steve’s Extravagant Exercising Hour!

Strength/Skill:

1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE

*Pause Power Clean/Pause Push Jerk: pause in receive for 2 seconds.

Metcon:

AMRAP 20 Minutes
200m Run
20 Toes to Bar
20 Push Press (115/80)
200m Run
20 V Ups
20 Push Ups

*Minimum of 5 reps unbroken at a time on toes to bar and V Ups throughout!!!!
**Minimum of 10 reps unbroken at a time on push press and push ups throughout!!!
***Score each 200m Run as 1 rep. If you don’t finish the run you don’t get the rep.

Strength/Skill:

2 Block Pause Snatch @ 6/10 RPE
2 Block Pause Snatch @ 6.5/10 RPE
2 Block Pause Snatch @ 7/10 RPE
2 Block Pause Snatch @ 6.5/10 RPE
2 Block Pause Snatch @ 7/10 RPE
2 Block Pause Snatch @ 7.5/10 RPE

Metcon:

2 intervals for total time:
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)

-Rest until 6-minute mark-

9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)
9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)

Saturday Partner WOD!!

Teams of 2: 2 Rounds

• 50 x Cal Row
• 50 x Goblet Squat
• 50 x T2B
• 50 x Cal Bike
• 50 x DB Snatch
• 400m Run (together)

Strength/Skill:

20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up

Metcon:
3 Rounds
5 Burpee Box Jump Overs (30/24)
10 Power Cleans (115/80)
-rest until 6 minutes-
3 Rounds
10/8 Calorie Echo Bike
20 Wall Balls (20/14)