Strength

Front Squat (6×2)

Alternating On the Minute x 12 (6 Rounds):

4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

Back Squat (6X4)

Alternating On the Minute x 12 (6 Rounds):

4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat

Metcon

Hit & Run (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (70/50)

21 Single Dumbbell Squats (70/50)
The dumbbell weight should be something that you can complete the dumbbell snatches in steady singles and squats in 2 sets.

Dumbbell Snatches: Alternate arms each rep (6 each)

Dumbbell Squats: You have the option to rack the dumbbell on your shoulder, behind the head, or hold it in the goblet position

Metcon

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

Strength

Power Clean (1X10)

10 Rep Touch-N-Go

You are allowed to pause in the front rack and at the hips, but not on the ground

Warmup Sets

3-5 Sets of 5-7 Reps @ Lighter Weights

Working Sets

Take 2-4 Attempts @ Heavier Sets of 10

Metcon

Blockbuster (3 Rounds for reps)

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike or 50/35 Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike or 35/25 Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike or 20/15 Row

Max Rounds of “The Chief” (175/125)
1st Bar: A weight you can cycle for 12+ reps when fresh

Cap your calories at 2:30, 2:00, and 1:30 respectively

Metcon

Hodge Podge (Calories)

Row or Bike for Cals

3 Rounds:

1 Minute Hard, 1 Minute Recovery

:45 Seconds Hard, 1:15 Recovery

:30 Seconds Hard, 1:30 Recovery

Score is total calories across all 3 rounds

Metcon (Time)

Gymnastics Conditioning

4 Sets For Time of the Unbroken

5 Toes to Bar

1-2 Bar Muscle-ups

3 Toes to Bar

1-2 Bar Muscle-ups
SUBSTITUTIONS

Toes to Bar

Reduce Reps

Bar Muscle-ups

Reduce Reps

Chest to Bar Pull-ups

Chin Over Bar Pull-ups

Ring Rows

Body Armor (No Measure)

Body Armor

3 Giant Sets:

7 Pausing Waiter Squats (Left)

14 Hollow Rocks

7 Pausing Waiter Squats (Right)

14 Hollow Rocks

50′ Single Arm Overhead Carry (25′ Each Arm)

Rest 2 Minute Between Sets
Choose weights that you can complete good-looking, unbroken sets with

You have the option to build across the 3 sets

Strength

Deadlift (1X6)

DEADLIFT Heavy Set of 6

3-4 Sets to Build to Heavy 6

Deadlift (1×4)

2-3 sets to build to a heavy 4

Deadlift (1X2)

DEADLIFT Heavy Set of 2

1-3 Sets to Build to Heavy 2

Metcon

Optimus Prime (AMRAP – Reps)

AMRAP 7:

Wallballs (20/14) – Females to a 9′ Target

Every Minute on the Minute – 5 Deadlifts (225/155)

Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).

Metcon (No Measure)

Recovery & Midline

15 Minute Recovery

Athlete’s choice

Bike

400-600 Meter Runs

Row

On the 3, 6, 9, 12:

20 Medicine Ball Sit-ups (20/14)

Strength

Squat Snatch (7X1)

Snatch Technique

3 Overhead Squats

Rest 1 Minute

On the Minute x 7:

Power Snatch

Overhead Squat

Squat Snatch

Keeping the weights on the light-moderate side here to work on snatch mechanics

Part 1:

Build between 35-45% of 1RM Snatch

Complete all 6 reps without dropping the barbell

Part 2:

Build between 55-65% of 1RM Snatch

You may drop the barbell before completing the squat snatch

Record last weight on part 2.

Metcon

Rocket Power (Time)

For Time:

21 Bar-Facing Burpees

21 Power Snatches (115/85)

15 Bar-Facing Burpees

15 Overhead Squat (115/85)

9 Bar-Facing Burpees

9 Squat Snatches (115/85)
Looking for a weight we will likely cycle quick singles on the snatches and complete the overhead squat within 2 sets

STRATEGY

Cycle quick singles or very manageable sets on the snatches

21’s: 8-7-6, 6-5-5-5, 3’s, or singles

9’s: 5-4, 4-3-2, 3’s, or singles

Shoot for 1-2 sets on the overhead squats (15 or 8-7)

Push the pace on the burpees

Body Armor (No Measure)

Body Armor

3 Giant Sets:

7 Pausing Waiter Squats (Left)

14 Hollow Rocks

7 Pausing Waiter Squats (Right)

14 Hollow Rocks

50′ Single Arm Overhead Carry (25′ Each Arm)

Rest 2 Minute Between Sets

Metcon (Weight)

SKILLS WORK

Alternating For 15 Minutes:

Station A: Handstand Walk Practice

Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge

Score is heaviest dumbbell used for the lunge
As a rough guideline, look to spend about 1:30 on each movement

This puts you right at 5 times at each station in the 15 minute window

SUBSTITUTIONS

Handstand Walk

-30-60 Second Nose to Wall Handstand Hold on Wall

-2-3 Wall Walks

-Handstand Walk Toward the Wall (Start Close and Work Your Way Back)

For the single dumbbell overhead walking lunge, choose weight that you can complete 25′ lengths unbroken

Turn around at 25′ and come back with the other arm

You can build in weight across the 15 minutes, but keep it to weights that allow for solid positioning

Cool Whip (Time)

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees
—Choose a double under variation that you can complete in less than 90 seconds

-Alternate hands every rep on the dumbbell and touch both heads of the bell to the floor