Strength/Skill:

5 Push Press @ 6/10 RPE
4 Push Press @ 6/10 RPE
3 Push Press @ 7/10 RPE
2 Push Press @ 7/10 RPE
1 Push Press @ 8/10 RPE

Metcon:

For time:
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) [OR 4 Power Cleans (185/115) ]

Steve’s Power Hour, Part 2: Electric Bugaloo!

Strength/Skill:

1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Squat Clean From the Blocks + 1 Push Jerk @ 7/10 RPE

*Pause is in the bottom of the squat for 2 seconds.

Metcon:

3 sets:
AMRAP 5 Minutes
5 Strict Pull Ups
5 Strict Ring Dips
15 Wall Balls (30/20) (10/9ft)
-rest 3 minute b/t sets-

*If you are not feeling recovered with the deload, then perform 2 sets and score the slowest set twice!
**Hold bigger unbroken sets instead of doing quick singles, even if you move slower

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)

Strength/Skill:

5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
8 Strict Press @ 7/10 RPE
8 Strict Press @ 8/10 RPE

Metcon:

10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

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)