Strength/Skill:
10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60-65% 1RM Back Squat
Min 2: 1 Back Squat
Min 3: 1 Back Squat
Min 4: 1 Back Squat
Min 5: 1 Back Squat
Min 6: 1 Back Squat
Min 7: 1 Back Squat
Min 8: 1 Back Squat
Min 9: 1 Back Squat
Min 10: 1 Back Squat
*Start at 60-65% 1RM Back Squat and build to a heavy single for the day
Metcon:
8 sets: (1 set every 3 minutes)
7 Hang Power Cleans (115/80)
6 Front Squats (115/80)
5 Shoulder to Overhead (115/80)
24 Double Unders
Saturday Partner WOD!!
Teams of 2: 10 Rounds
then 1 round each:
Strength/Skill:
10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)
10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)
10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)
10 Barbell Back Rack Step Ups @8-9/10 RPE (5 each side) + :50 Sec Sandbag Single Leg Quarter Squat Hold 7-7.5/10 RPE (:25 Sec each side)
Metcon:
Individual version:
50/40 Calorie Ski
-into-
5 sets
15 Dumbbell Bench Press (2×50/35)
15 Dumbbell Bent Over Rows (2×50/35)
-rest 1:1 between sets-
-into-
50/40 Calorie Ski
Cook’s Kitchen
Strength/Skill:
5-7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups
5-7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups
5-7 Incline Bench Press @ 8-9/10 RPE + 5 Weighted Pull Ups
*Rest 1:30-2:00 Mins between sets.
**Score is Incline Bench Press. Score Weighted Pull Up weight in notes.
Metcon:
2 Sets
4 minute Row @RPE 7
-rest 2 minutes-
3 minute Row @RPE 7.5
-rest 90 seconds-
2 minute Row @RPE 8
-rest 1 minute-
1 minute Row @RPE 8.5
-rest 30 seconds-
*start the 4 minute Row at 2-3 seconds slower per 500m than your estimated 5k pace and work to get faster paces as the time decreases each βrep.β For additional reference, the 1 minute Row should be only 2-3 seconds slower per 500m than your estimated 1k pace.
Strength/Skill:
1 Pause Front Squat + 2 Front Squat @ 60-63% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 65-68% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
1 Pause Front Squat + 2 Front Squat @ 70-70+% 1 RM Front Squat
*Rest as needed between sets
**3 Second pause in the bottom.
Metcon:
5 Rounds For Time
400m Run
15 Overhead Squats (95/65)
Strength/Skill:
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 65-68% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 68-70% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 70-73% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 73-75% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 75-75+% 1 RM Power Snatch
*All touch n go
Metcon:
β12.3β Intervals
4 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
15 Box Jump/Step Downs (24/20)
12 Push Press (115/75)
9 Toes to Bar
-rest 3 minutes b/t sets-
Strength/Skill:
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
*Pause for 1 second at top and bottom of each bar dip
**Score is for Bicep Curls
***Rest as needed between sets
Metcon:
Individual Version:
AMRAP 15 Minutes
20/16 Calorie Echo Bike
10 x Shuttles (25′ up and back is 1)
Strength/Skill:
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
*Rest 2 minutes between sets
**Score is Wide Grip Bench Press
***5th set is optional. Score Single Arm Bench Press in notes
Metcon:
Individual Version
For time:
15 Strict Handstand Push Ups
45 Kipping Handstand Push Ups
EMOM perform 20 second Pull Up Bar Hang
-into-
60/50 Calorie Ski
EMOM perform 20 second Handstand Hold
Strength/Skill:
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 63-65% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 65-68% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 68-70% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 70-73+% 1 RM Power Clean
Metcon:
3-6-9-12-15-18-21
Sandbag Squats (100/70) (OR Dumbbell Front Squats 2×50/35)
Box Jump Overs (30/24)