Time

TEAM WOD

In Pairs

10 Rounds 
10 Dumbbell Hang Snatch @ 50/35 lbs / Overhead Plate Hold
10 Box Jumps @ 24/20" / Wall Sit Hold
10 Pull Ups / Plank Hold
10/8 Calories on a Machine, You go I Go 

Completion

ACCESSORY / EXTRA

3 x 1:00 Max Calories on a Machine of your choice, rest 2-3:00 between sets 

Weight

DEADLIFT

5 x 3

@ Ascending, Working to a Heavy set of 3

Rest 1:30 - 2:00 Between Sets.

Time

METCON

40-30-20-10

Wallballs @ 20/14lbs
Ab Mat Sit-Ups

RX+ 30/20 lbs

Comment Only

ACCESSORY/EXTRA

3-5 x 10-15 Band Prone Hamstring Curls

Weight

WEIGHTLIFTING

Every 2:00 x 5

6 Push Press, 80-90% best press
10 Push ups

Time

METCON

6 Rounds for Time

60 Double Unders
6 Burpee Chest to Bar

RX+ 4 Burpee Bar Muscle Ups

Comment Only

ACCESSORY / EXTRA

3 x 15 Bent Over Band Lat Pull Down

Rounds/Reps

METCON

AMRAP 18

200m Run
10 Dumbbell Plank Rows @ 50/35 lbs x 2
250m Row / 500m Bike
10 Dumbbell Squats @ 50/35 lbs x 2

Completion

POST METCON (OPTIONAL)

Uneven Walking Lunges

3-5 x 50'

Rest 1:00
 

Comment Only

ACCESSORY / EXTRA

3 x 15 Weighted Glute Bridge

Weight

SHOULDER PRESS

Work up to a 2 Rep Max for the day

Time

METCON

15-12-9-6-3

Hang Power Snatch @ 95/65 lbs
Strict Ring Dips

Comment Only

ACCESSORY / EXTRA

3 x 10 Seated Band Rows, Heavy Band

Weight

BACK SQUAT, 1 & ¼

4 x 2 1 & 1/4 Back Squats, Hold 1/4 Position for 3s

Rest 2 minutes between sets

RPE 7/10

Calories

METCON

Every 3:00 x 5

2:00 on, 1:00 Off
5 High Box Jumps
10 Power Cleans @ 135/95 lbs
Max  Calorie Row / Bike in remaining time

Comment Only

ACCESSORY / EXTRA

Unweighted Bulgarian Split Squats
3 x 10/10 

No Score

WARM UP

AMRAP 5

30 Single Unders
20 Bodyweight Lunges
10 Dumbbell Strict Press

Comment Only

SWEAT

Part 1 (26:00)

1:00 Row, Bike, Ski, or Run
10 Lusters
2:00 Row, Bike, Ski, or Run
20 Side to Side Kettlebell Swings
3:00 Row, Bike, Ski, or Run
30 Jumping Air Squats
4:00 Row, Bike, Ski, or Run
40 Plate Hops
3:00 Row, Bike, Ski, or Run
30 Jumping Air Squats
2:00 Row, Bike, Ski, or Run
20 Side to Side Kettlebell Swings
1:00 Row, Bike, Ski, or Run
10 Lusters
----
Part 2 (12:00)

EMOM 12
1: 3/side Windmill
2: 20-30 Russian Twist
3: :30 Front Plank

Time

TEAM WOD

4 Rounds for Time

800m Run 
25 Deadlifts @ 135/95 lbs
100m Farmer's Carry @ 70/53 lbs

Completion

ACCESSORY / EXTRA

Ab Wheel

3 x 3-6 Reps

Weight

WEIGHTLIFTING

3-4 Sets

6 Shoulder Press
10 Push Press

Rest 1:30 Between Sets

Rounds/Reps

METCON

AMRAP 16

20 Box Jump Overs, Step Down @ 24/20"
20 Toes to Bar
10/10 Single Arm Kettlebell Cleans @ 53/35 lbs

Comment Only

ACCESSORY/EXTRA

EMOM 10

0:20 ON / 0:40 OFF
Machine of your choice

Time

METCON

Every 6:00 x 5

30/25 Calorie Row 
25 Ab Mat Sit-Ups
20 Goblet Squats @ 53/35 lbs
3 Rope Climbs

Comment Only

ACCESSORY / EXTRA

3 sets

20 Banded Bicep Curls
20 Banded Pull Aparts

Weight

SHOULDER PRESS

In a 12:00 Working Window
Work up to a 3 Rep Max for the day

Time

METCON

4 Rounds for time

10 Power Clean @ 155/105 lbs
10 Strict Pull ups

RX+: 5-10 Strict chest to Bar Pull ups

Comment Only

ACCESSORY / EXTRA

L-Sit Hold on Rings or Paralettes

5 x 0:20 Hold, 0:40 Rest

Weight

FRONT SQUAT

5 @ 60%
5 @ 65%
3 @ 70%
3 @ 75%
3 @ 78%

Tempo 3.1.X.1

Time

METCON

21-15-9

Suitcase Step up Overs @ 50/35 lbs, 20"
Thrusters @ 75/55 lbs
Run 400m

Comment Only

ACCESSORY / EXTRA

3 Sets

25’ Death March
25’ Silverback Swings

Weight

WEIGHTLIFTING

Every 1:30 x 8

Alternating Dumbbell Bench Press Complex
8 x 3-5 complexes, Moderate to light

Reps

METCON

2 Rounds for Reps

1:00 Double Unders
1:00 Alternating Dumbell Snatch @ 50/35lbs
1:00 Burpees

Rest 2:00

2 Rounds for time of average reps completed

Comment Only

ACCESSORY / EXTRA

Dumbbell Bent Over Row

3 x 8-12, Hold ext 2 seconds

No Score

WARM UP

Complete as many rounds as possible in 5:00…

10 Down Dog + Toe Taps
10 Air Squats
10 Front Plank Shoulder Taps
30 Jumping Jacks

Comment Only

SWEAT

Part 1 (24:00)

Every 1:00 x 24
1: :45 Calories on Machine (Row, Bike, Ski)
2: 10-12 Toes to Bar / Swinging Leg Raises / Ab Mat Sit-Ups
3: :45 Calories on Machine (Row, Bike, Ski)
4: 8-10 Dumbbell Power Clean
——
3:00 Rest
——
Part 2 (10:00)

Complete as many rounds as possible in 10:00…

1:00 Farmer's Carry (or Static Hold)
10 Plate Overhead Straight Leg Sit-Up
:30 Hollow Rocks / Hollow Ups
10/side Side Plank Hip Touch
:30 Arch Ups / Supermans

Rounds/Reps

TEAM WOD

In Pairs, Separate work as desired, one person working at a time.

AMRAP 12 
20 Box Jumps, Step Down @ 24/20”
20 Cal Row / Fan bike
20 Wall Balls @ 20/14 lbs

Rest 2:00

AMRAP 10
15 Box Jumps, Step Down @ 24/20”  @ 24/20”
15 Cal Row / Fan bike
15  Wall Balls @ 20/14 lbs

Rest 2:00

AMRAP 8
10 Box Jumps, Step Down @ 24/20”  @ 24/20”
10 Cal Row / Fan bike
10 Wall Balls @ 20/14 lbs

Completion

ACCESSORY / EXTRA

Medball Weighted Broad Jumps

5 x 3 Jumps, Rest as needed

Reps

METCON

Every 3:00 x 4

200m Run
3 Power Snatch @ 70%
Max Rep Strict Chin Ups

Weight

BACK SQUAT

3 x 4 @ Moderate to Heavy for the day

Rest 1:00 Between Sets

Comment Only

ACCESSORY/EXTRA

3 x 20 Good Mornings Empty Bar

Rest 60-90 seconds between sets

Weight

SHOULDER PRESS

Work up to a 5 Rep Max for the day

Time

METCON

4 Rounds for time

12 Burpee Step ups @ 20", 50/35lbs x 2
24 Russian Kettlebell Swings @ 70/53 lbs

Comment Only

ACCESSORY / EXTRA

Hollow Body Rocks

3 x 1:00 / 1:00 

Weight

WEIGHTLIFTING

Hang Clean Complex

Every 2:00 x 6
2 Hang Power Cleans + 2 Low Hang Squat Cleans, Ascending to Heavy, not Max

Time

Annie

50-40-30-20-10 Reps For Time

Double-Unders
Sit-Ups

Comment Only

ACCESSORY / EXTRA

Prone Hamstring Curl

3 x 15

Weight

WEIGHTLIFTING

EMOM x 10

4 Dumbbell Push Press, Moderate
8 Slam Balls, Light

Rounds/Reps

METCON

AMRAP 15

3 Wall Walks
10 Deadlifts @ 155/105 lbs
100' Farmer's Carry @ 70/53 lbs

Rest 1:00 

Comment Only

ACCESSORY / EXTRA

Pallof Press
3 sets of 10/side

Time

Murph

For Time

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

All with a Weight Vest (20/14 lb)