Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

Strength: Do Strength after Metcon today. Metcon get a solid warm-up in

Every 2 Minutes (x6 sets)
1 Power Clean
1 Squat Clean
2 Front Squats
*Build to a moderate complex
Metcon: START WITH METCON
AMRAP 6 (x4 Rounds)
750/600m Row
60 Double Unders
Max Thrusters**
*Rest 3 Minutes after each round
(33 min total)
**Thruster Weight:
M: 95 – 115 – 135 – 155
F: 65 – 75 – 95 – 105
Scale 1:
650/500 m Row
30 DU
Lower weight as needed
Scale 2:
500/400 m Row
60 SU
Use DB or empty barbell

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

Strength:
Every 2:30 Minutes (x5 sets)
14 Front Rack Reverse Lunges
*Start light and build as needed
WOD
For Time:
Every 4 Minutes (x5 sets)
200m Run + 15 Box Jumps (24/20)
-rest remaining time

Strength
Bench Press
8-6-6-4-4 reps
+ 8/8 Single Arm KB Bent Over Row
*Rest 2 minutes after each set. Start around 60% and build as needed
WOD
AMRAP 14 min
12 Toes-to-Bar
12 Sumo Deadlift High Pull (95/65 lbs)
12/8 Calorie Bike or Airdyne

Strength
Bench Press
8-6-6-4-4 reps
+ 8/8 Single Arm KB Bent Over Row
*Rest 2 minutes after each set. Start around 60% and build as needed
WOD
AMRAP 14 min
12 Toes-to-Bar
12 Sumo Deadlift High Pull (95/65 lbs)
12/8 Calorie Bike or Airdyne

Strength
Bench Press
8-6-6-4-4 reps
+ 8/8 Single Arm KB Bent Over Row
*Rest 2 minutes after each set. Start around 60% and build as needed
WOD
AMRAP 14 min
12 Toes-to-Bar
12 Sumo Deadlift High Pull (95/65 lbs)
12/8 Calorie Bike or Airdyne

Accessory Warm-Up
3 Sets For Quality:
100 m Overhead Plate Carry
1 Minute Sandbag Weighted Ball Carry
Max Unbroken Strict Chin-ups
Strength:
Every 2 Minutes (x6 sets)
2 Push Jerks + 1 Split Jerk
*Build to a heavy complex
WOD
2 Rounds For Time:
25/20 Calorie Row
20 Hang Power Cleans (115/75 lbs)
25/20 Calorie Row
20 Front Squats (115/75 lbs)
25/20 Calorie Row
20 Shoulder-to-Overhead (115/75 lbs)
Goal: 25 min
Time Cap: 28 min
Scale 1:
Barbell (75/55 lbs)
Scale 2:
20/15 cal Row
Barbell Weight athletes choice or use DB

Accessory Warm-Up
3 Sets For Quality:
100 m Overhead Plate Carry
1 Minute Sandbag Weighted Ball Carry
Max Unbroken Strict Chin-ups
Strength:
Every 2 Minutes (x6 sets)
2 Push Jerks + 1 Split Jerk
*Build to a heavy complex
WOD
2 Rounds For Time:
25/20 Calorie Row
20 Hang Power Cleans (115/75 lbs)
25/20 Calorie Row
20 Front Squats (115/75 lbs)
25/20 Calorie Row
20 Shoulder-to-Overhead (115/75 lbs)
Goal: 25 min
Time Cap: 28 min
Scale 1:
Barbell (75/55 lbs)
Scale 2:
20/15 cal Row
Barbell Weight athletes choice or use DB

Accessory Warm-Up
3 Sets For Quality:
100 m Overhead Plate Carry
1 Minute Sandbag Weighted Ball Carry
Max Unbroken Strict Chin-ups
Strength:
Every 2 Minutes (x6 sets)
2 Push Jerks + 1 Split Jerk
*Build to a heavy complex
WOD
2 Rounds For Time:
25/20 Calorie Row
20 Hang Power Cleans (115/75 lbs)
25/20 Calorie Row
20 Front Squats (115/75 lbs)
25/20 Calorie Row
20 Shoulder-to-Overhead (115/75 lbs)
Goal: 25 min
Time Cap: 28 min
Scale 1:
Barbell (75/55 lbs)
Scale 2:
20/15 cal Row
Barbell Weight athletes choice or use DB

Strength
Power Snatch 10×2
EMOM x 10 min
2 Power Snatch each min

WOD

Strength
Power Snatch 10×2
EMOM x 10 min
2 Power Snatch each min

WOD

Strength
Power Snatch 10×2
EMOM x 10 min
2 Power Snatch each min

WOD

Strength:
EMOM 5 DL 70% and 15 jumping squat alternating
Metcon:
AMRAP in 12 minutes
2 Chest-to-Bar Pull-Ups
2 Push Presses (155/105 lb)
4 Chest-to-Bar Pull-Ups
4 Push Presses (155/105 lb)
Continue with this pattern, adding 2 reps to each movement every round.

Strength:
EMOM 5 DL 70% and 15 jumping squat alternating
Metcon:
AMRAP in 12 minutes
2 Chest-to-Bar Pull-Ups
2 Push Presses (155/105 lb)
4 Chest-to-Bar Pull-Ups
4 Push Presses (155/105 lb)
Continue with this pattern, adding 2 reps to each movement every round.

Strength:
EMOM 5 DL 70% and 15 jumping squat alternating
Metcon:
AMRAP in 12 minutes
2 Chest-to-Bar Pull-Ups
2 Push Presses (155/105 lb)
4 Chest-to-Bar Pull-Ups
4 Push Presses (155/105 lb)
Continue with this pattern, adding 2 reps to each movement every round.