Barbell Cycling
EMOM X 10
2 “Touch and Go” Power Snatches
2 “Touch and Go” Power Clean & Jerk
Start at 60% 1RM Snatch and build
Metcon
50-40-30-20-10
Wall Balls (20/14#)
10 Clean & Jerks (95/65#)
Post WOD
1:00/side Pigeon Stretch
Accessory
3 Sets on 4:00
15/15 Single Leg Glute Bridges on Foam Roller
10/10 Birddogs
1:00 Wall Sit
:30 Side Plank/side
Metcon
50-40-30-20-10
Wall Balls
10 Double DB Clean & Jerks
Post WOD
1:00/side Pigeon Stretch
Metcon
PARTNER WOD
Teams of 2 (1:1)
You Go – I go
AMRAP 30
10/7 Calorie Row
10 Push-Ups
10 Hang Cleans (75/55#)
Post WOD
1 min/side Sledge Hammer Smash Traps
Metcon
PARTNER WOD
Teams of 2 (1:1)
You Go – I go
AMRAP 30
10/7 Calorie Row
10 Push-Ups
10 Double DB Hang Cleans
Individual Version:
1:1 Work/Rest
Loft Remote:
Sub 100m Run for Row
Post WOD
1 min/side Sledgehammer Smash Traps
Strength
Work up to a heavy triple, double, and single Front Squat
Metcon
Fran
21-15-9
Thrusters (95/65#)
Pull-ups
Post WOD
1 min Child’s Pose
1 min Pec Smash with a Lacrosse Ball
Accessory
4 Rounds on 5:00
10 DB Bench Press
10 DB Flys
10 Lateral Raises
10 Front Raises
20 Banded Pull Aparts
Metcon
21-15-9
Double DB Thrusters
Ring Rows
Burpee Fran
21-15-9
DB Thrusters
Burpees
Post WOD
1 min child’s pose
1 min pec smash with a lacrosse ball
Metcon
10-9-8-7-6-5-4-3-2-1
Burpee Pull-Ups
200m Run After each Round
Core
5 Rounds:
15 Abmat Situps
1 min Unbroken Plank
Post WOD
200m Cool Down Jog
Metcon
10-9-8-7-6-5-4-3-2-1
Devil’s Press
200m Run After each Round
Core
5 Rounds:
15 Abmat Situps
1 min Unbroken Plank
Post WOD
200m Cool Down Jog
1:00/side Standing IT band stretch
Metcon
2 Rounds For Time:
1000m Run
80 Kettlebell Swings (53/35#)
60 Double Unders
40 Pushups
20 Box Jumps (24/20″)
Post WOD
1:00 Pancake Stretch
10 Alternating Scorpion Stretches
Metcon
2 Rounds For Time:
1000m Run
80 Kettlebell Swings
60 Double Unders (120 Singles)
40 Pushups
20 Box Jumps
Post WOD
1:00 Pancake Stretch
10 Alternating Scorpion Stretches