Strength/Skill:

3 In the hole Front Squat @ 60% 1 RM Front Squat
3 In the hole Front Squat @ 63% 1 RM Front Squat
3 In the hole Front Squat @ 65% 1 RM Front Squat
3 In the hole Front Squat @ 70% 1 RM Front Squat

Metcon:

6 Sets
3 Burpee Bar Muscle Ups
12 Shuttle Runs (50ft)
3 Burpee Bar Muscle Ups
-rest 1:1 b/t sets-

Saturday Partner WOD!

Teams of 2:

A: 4 Rounds Each

• 15/12 x Cal Bike Erg
• 50′ DB Lunge

B: 4 Rounds Each

• 7 x DB Clean
• 7 x DB Push Jerk
• 12 x Box Jump-overs

C: 1500m Row/Ski (250s)

Strength/Skill:

1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk @ 55% 1 RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk @ 60% 1 RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Split Jerk @ 65% 1 RM Power Clean

Metcon:

40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups

Strength/Skill:

3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 63% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 75% 1 RM Power Snatch

Metcon:

AMRAP 20 Minutes
5-10-15-20-25…..
Toes to bar
15 Overhead Squats (95/65)
75 Double Unders (OR Crossovers)

Strength/Skill:

4 Clean Pull @ 85% 1 RM Clean
4 Clean Pull @ 85% 1 RM Clean
4 Clean Pull @ 85% 1 RM Clean
4 Clean Pull @ 90% 1 RM Clean
4 Clean Pull @ 90% 1 RM Clean

Metcon:

2 Sets:
15/12 Calorie Echo Bike
15 Handstand Push Ups
15 Deadlifts (225/155)
-rest 1:1-
15/12 Calorie Echo Bike
5 Strict Handstand Push Ups
15 Deadlifts (225/155)
5 Strict Handstand Push Ups
-rest 1:1 b/t sets-

Strength/Skill:

3 Pause Front Squats @ 60% 1 RM Front Squat
3 Pause Front Squats @ 63% 1 RM Front Squat
3 Pause Front Squats @ 65% 1 RM Front Squat

*Pause of 3 seconds in the bottom of the squat.

Metcon:

3 sets (1 set every 12 minutes)
9-15-21-27
Calorie Ski (OR Row)
*200m Run after each

*Set 1: at 80% pacing
*Set 2: at 90% pacing
*Set 3: at 80% pacing
**leave enough in the tank you could go 1 more

Strength/Skill:

3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch

Metcon:

AMRAP 15 Minutes
20 Deadlift (115/80)
50 Double Unders
100ft Walking Lunge
50 Double Unders
10 Hang Cleans (115/80)

Stevie Cook’s Fitness Soiree!!

(Bonus points if you guess what Buck is thinking in this picture)