LIFT:

BACK SQUAT
7 X 2 @85% OF YOUR MAX FROM A COUPLE WEEK AGO

METCON:

10-10-10-20-10-10-10
PULL UP
WALL BALL @20/14

LIFT:

PUSH JERK
8 X 2
2 REP EMOM
INCREASE FOR THE FIRST 3 SETS

METCON:

30-20-10 / 20-15-10 (MEN/WOMEN)
SKI ERG FOR CALORIES
PUSH UPS

REST 2 MIN

100 DOUBLE UNDERS
30 SWINGS @70/55
75 DOUBLE UNDERS
20 SWINGS @70/55
50 DOUBLE UNDERS
10 SWINGS

LIFT:

DEADLIFT
5 X 3 @75-85%
EVERY 75 SECONDS

METCON:

5 HANG POWER CLEAN @165/115
7 BURPEE PULL UP
10 CAL BIKE

LIFT:

BACK SQUAT
5 X 8
8 REPS EVERY 90 SECONDS @65-70%

METCON:

3 MIN AMRAP
ROW 500/400 METERS
AS MANY WALL BALLS SHOTS AS POSSIBLE IN THE REST OF THE TIME.
IF IT TAKES YOU 2 MINUTES TO ROW, COMPLETE AS MANY WALL BALLS AS POSSIBLE IN THE LAST MINUTE.

AFTER THE 3 MIN AMRAP
REST 1 MINUTE AND COMPLETE THE 3 MIN AMRAP 5 TIMES

METCON:

8 MIN AMRAP
DUMBBELL BENCH PRESS 7 REPS
BENT OVER BARBELL ROW 7 REPS

REST 2 MIN

3 ROUNDS

20 DOUBLE UNDERS
20 FLOOR WIPERS
20 BACK EXTENSIONS
20 MED BALL TWISTS
20 KNEES TO ELBOWS
20 CRUNCHES

METCON: 21.3/21.4

FOR TOTAL TIME:

15 FRONT SQUAT
30 TOES TO BAR
15 THRUSTERS
Then, rest 1 minute before continuing with:
15 FRONT SQUAT
30 CHEST TO BAR PULL UPS
15 THRUSTERS
Then, rest 1 minute before continuing with:
15 FRONT SQUAT  
30 BAR MUSCLE UP
15 THRUSTERS 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95/65 lb. for the front squats and thrusters

Time cap: 15 min.

COMPLETE THE FOLLOWING FOR MAX LOAD:

1 DEADLIFT
1 CLEAN
1 HANG CLEAN
1 JERK

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

LIFT:

BENCH PRESS
5 X 5

METCON:

15 MIN AMRAP
30 CALORIES ON THE ROWER
15 BURPEE

“THE DAN AND JOSH MODIFICATION METCON”
3 MIN AMRAP
PILLOW FIGHT
3-2-1 GO!

METCON:

“HOLLEYMAN”
30 ROUNDS FOR TIME

5 WALL BALL SHOTS (20/14 lb)

3 HANDSTAND PUSH UPS

1 POWER CLEAN (225/155 lb)

IF YOU ARE TRAINING HARDER DURING THE OPEN WODS. BE CAREFUL YOU DON’T OVER DO IT, REST IF YOU’RE SORE.

LIFT:

HIP THRUSTS
5 X 10 REPS
COMPLETE 10 REPS @225/135

METCON:

3 ROUNDS
RUN 800
50 GHD SIT UPS
50 HIP EXTENSIONS

LIFT:

BACK SQUAT
1 REP MAX
THIS IS THE REP SCHEME
10-7-5-3-2-1-1-1
INCREASE THE WIEGHT AS YOU PROGRESS AND WORK YOUR WAY UP TO YOUR 1 REP MAX
MAKE SURE IT’S A FULL SQUAT. IF YOU ARE NOT SURE WHAT THAT MEANS, JUST USE A MEDBALL TO SQUAT TOO.
THIS WILL ASSURE YOU ARE LOW ENOUGH. BUT THEN AGAIN WILL BE MUCH HARDER HENCE THE REASON WHY IT’S A RARE OCCURRENCE.
THIS IS A 1 REP MAX TEST SO MAKE SURE YOU GIVE YOURSELF AMPLE TIME TO REST BETWEEN SETS, AROUND 2 – 3 MINUTES

METCON:

FOR TIME:

10 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
20 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
30 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
40 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS
50 DUMBBELL SNATCHES
15 BURPEE BOX JUMP OVERS

50/35 DUMBBELL – 24/20 BOX

Time cap: 20 min.