Metcon (Weight) Every 4min x 10 sets. Alternate sets. 1. 40 DUs + 2 heavy bag/stone over shoulder + 2 TGU (70/53) 2. 40 DUs + 100′ SA Farmers Carry per side. Use TGU KB/weight.
Overhead Squat Build to Tough set of 8 reps Metcon (Time) 21-18-15-12-9-6-3 wallballs (20/14) 7-6-5-4-3-2-1 hang power cleans (135/95) CAP: 12min
Snatch (EMOM 10: 1 PS + 1 Snatch) Begin with an empty bar, making small jumps throughout. Build each set, finishing at or below 60% of your 1RM. Treat this like a WARM UP. Focus on technique and speed. Metcon (AMRAP – Reps) AMRAP 6 Bar Facing Burpees
Warm Up 4 rounds for QUALITY 200m row 5x Reverse Step SA KB lunges per leg (KB in Front rack) 5 SA ring row per arm Thruster Prep Metcon (Time) For Time 50 DUs 10 thrusters (95/65) 40 DUs 8 thrusters (115/75) 30 DUs 6 thrusters (135/95) 20 DUs 4 thrusters (155/105) 10 DUs 2
Handstand Walk 15min handstand walk progression / work. – down dog – reverse bear crawl – wall walk – hand stand hold – wall-facing handstand hold – assisted walk – HS walk Deadlift EMOM 6: 2 deadlifts Begin around 60% and build over the EMOM. No bouncing of reps. Attempt to execute at 11X1 tempo.
Get uncomfortable. Take chances. Get out of cruise control and start making intentional decisions. Make thoughtful, intentional decisions about your company, how you spend your time, and your health. Stop. Reflect. Be intentional. Front Squat (4-4-4-4 @ 32X1) All sets challenging. Aim for 65-70% Snatch (EMOM 5: 2 snatches) 2 sets @ 65% 2 sets
“Start where you are. Use what you have. Do what you can” – Arthur Ashe Clean and Jerk (EMOM 15: 1x C&J) 5 sets @ 64-67% 5 sets @ 70-74% 5 sets @ 75-78% Metcon (For Time) 3 rounds for time: 25 c2b 25 HR push-ups
The key to progress, to improvement, to success, isn’t achieved in a hard days work. It’s not gained through the flashy, spectacular days of insane WODs. Slamming bars and hitting PRs doesn’t bring you any closer either. They key component of success, of progress, is consistency. Show up, EVERY DAY. Show up and work. Consistency.
WARM UP: AMRAP 10 @ 70% 800m row 50′ bear crawl 50 single unders 2x wall walk+:20 HS hold Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 chest-to-bar pull-ups 10 wall-ball shots (20/14) 15 kettlebell swings (53/35) A key part in seeing your goals come to fruition is remaining focused on YOUR goals, not
3 rounds for quality 5 strict t2b / strict hanging knee raise 20 DUs 1 wall walk Metcon (Time) 3 rounds for time 20 DUs 10 burpees 5 “Bear Complex” (155/105) Don’t stop when you’re tired. Don’t stop when you want to. Stop when you’re finished.