Weight

WEIGHTLIFTING

5 Sets, Working up to a heavy set of 8

8 Alternating reverse Back Rack Lunges

Rest 1:00-1:30

Time

METCON

3 Rounds For Time

24 Alternating Dumbbell Snatch 
12 Lateral Dumbbell Step Up Overs @ 20"
24 Alternating Dumbbell Cleans
12 Lateral Dumbbell Step Up Overs @ 20"

@ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

3 x 6/6 Supported Hip Airplanes

Completion

STRENGTH

5 Sets

5-8 Strict Pull ups / Strict Chest to Bar
12 Plank Dumbbell Rows, RPE 8/10
0:20-0:30 Dead Hang Hold 
Rest 1:30-2:00

Completion

METCON

EMOM 12

- 14/11 Cal Machine
- 15 Sumo Deadlift High Pull @ 95/65 lbs
- 14/11 Cal Machine
- 10 Shoulder to Overhead @ 95/65 lbs

Comment Only

ACCESSORY / EXTRA

Pike Pulls, Feet on Rower

3 x 10-15

Station 1 (in 12 minutes)

100/80 Calorie Bike

1000m Row

in remainting time:

1-2-3-4-5-...+1

25' Shuttle Runs

-rest 3 minutes-

Station 2 (in 12 minutes)

EMOM 6

Max Reps Strict Pull-

ups/Ring Rows (3 attempts

per partner)

Right into...

EMOM 6

Max Reps Strict Press*

(3 attempts per partner)

-rest 3 minutes-

*Rx (95, 65lb.)

Intermediate (75, 55lb.)

Open (45, 35 lb.

Station 3 (in 12 minutes)

AMRAP 12, reps split

however

50 Box Jump Overs (24,

20in.)

25 Burpees

40 Single-Arm DB

Snatches*

25 Burpees

30 Single DB Box Step-

overs* (20in.)

25 Burpees

20 Single-Arm Devil's Press*

-rest 3 minutes-

*Rx (50, 35lb.)

Intermediate (35, 20lb.)

Open (20, 15 lb.)

Rounds/Reps

TEAM WOD

AMRAP 35

10 Box Jumps, Step Down @ 24/20"
6 Handstand Push ups
4 Squat Snatch @ 135/95 lbs

RX+ 155/105 lbs

Completion

ACCESSORY / EXTRA

2-4 x 3-5 Reverse Snow Angels

Rounds/Reps

METCON

AMRAP 20

5 Front Squats @ 185/135 
10 Toes to Bar
200m Suitcase carry @ 70/53lbs x 1

RX+ 225/155 lbs

Comment Only

ACCESSORY/EXTRA

Plank Bird Dog

3 x 10

Comment Only

GYMNASTICS

5 Sets:

0:05-0:15 Top Of Pull Up Hold
0:03-0:05 Descent
0:15-0:25 Dead Hang Hold
Rest 1:00 Between Sets

Add Weight or Band As needed

Time

METCON

9-15-21-15-9

Dumbbell Bench Press / Floor Press @ 50/35 lbs x 2
Deadlifts @ 225/155 lbs
Calorie Row*

Comment Only

ACCESSORY / EXTRA

Overhead Tricep Extension

3 x 15

Weight

POWER SNATCH

Take 10:00 to work up to a heavy set of 2

Time

Nancy

5 Rounds For Time

400 meter Run
15 Overhead Squats (95/65 lb)

Comment Only

ACCESSORY / EXTRA

3 Sets

12/12 Calf Raises
12 Band Squat Pull Through

Comment Only

GYMNASTICS

Ring Muscle ups

Max Total reps in 6 Sets
Rest 1:30 Between Sets

Time

METCON

6 rounds for Time

10 Box Jump Over,  Step down @ 24/20"
10 Burpees
10 V-ups

Comment Only

ACCESSORY / EXTRA

Chainsaw Row

3 x 10/10

Reps

METCON

For total Reps

AMRAP 10
15 Wall Balls @ 20/14
9 Power Cleans @ 135/95 lbs

Rest 2:00

AMRAP 8
9 Wall Balls @ 20/14
6 Hang Power Cleans @ 95/65

Rest 2:00

AMRAP 6
15 Air Squats
9 Kettlebell Swings @ 53/35 lbs

RX+ = 155/105, 135/95 lbs, 70/53 lbs

Comment Only

ACCESSORY / EXTRA

3 Sets

8/8 Side Lying Clam Raises
25/25' Banded Monster Walk

No Score

WARM UP

Complete as many rounds as possible in 7:00...

10/direction Banded Lateral Monster Walk (left/right)
10/direction Banded Monster Walk (forward/back)
10 Banded Glute Bridge Ups
5/side Donkey Kicks

Comment Only

SWEAT

Part 1 (6:00)
Every 1:00 x 6

1: 8/side Split Stance Wood Choppers
2: 8-10 Kneeling Dual Curl + Arnold Press
----
2:00 Rest
----
Part 2 (21:00)
Every 7:00 x 3
60 Calorie Row, Bike, Ski (4:00 Run)
15/side Kettlebell Snatch + Reverse Lunge
5/side Elevated Push Up / On knees
----
2:00 Rest
----
Part 3 (4:00)
Every 1:00 x 4
1: 8/side Single Arm Upright Row
2: 3-5 Pull Up Negative (3 second descent) / Ring Row Negative

Time

TEAM WOD

For Time, In pairs

3 rounds 
10 Devil's Press @ 50/35 lbs x 2
20 Dumbbell Step Up Overs @ 50/35 lbs x 2
30 Toes to Bar
40 Dumbbell Squats @ 50/35 lbs x 2
50 Calorie Row

Athletes can split work as desired

Completion

ACCESSORY / EXTRA

Piston Row

3-5 x 10-16

Weight

SHOULDER PRESS

Work up to a 1 Rep Max Shoulder Press

Time

METCON

4 rounds for time

9 Pull ups
15/12 Calorie Row
21 Ab Mat Sit-ups

Comment Only

ACCESSORY/EXTRA

3 x 10/10 Side Plank Rotations
Lightly Loaded or unloaded

Weight

POWER CLEAN

Take 10:00 to work up to a 2 Rep Heavy Power Clean

Time

METCON

0:00-7:00
21-15-9
Front Squat @ 115/75 lbs
Burpee Over Bar

RX+ 135/95 lbs

7:00-15:00
4 x 200m Run, Rest 1:00

Comment Only

ACCESSORY / EXTRA

Unilateral Romanian Deadlifts

3 x 8/8

Reps

GYMNASTICS

EMOM 8

3 Bar Muscle ups / 6 Chest to Bar Pull ups

Reps

METCON

5 rounds for Reps

1:00 Max Cal Machine
1:00 Alternating Dumbbell Hang Clean & Jerk @ 50/35 lbs
1:00 Rest

Comment Only

ACCESSORY / EXTRA

Band Pull Aparts

3 x 20, Light band

Time

METCON

10-9-8-7-6-5-4-3-2-1

Deadlifts @ 185/135
Goblet Squat @ 70/53 lbs
Box Jumps @ 24/20", Step Down

RX+ 225/155

Completion

CORE

5 Sets

1:00 Supine Hold on Ring
1:00 Landmine Twists @ moderate to light
1:00 Rest

Comment Only

ACCESSORY / EXTRA

Polliquin step ups

3 x 8/8

Weight

SHOULDER PRESS

Every 2:00 x 5

5 Shoulder Press @ 50-60%
3-6 Med Ball Push Press

Rounds/Reps

METCON

AMRAP 13

60 Double unders
10 Toes to Bar
3 Wall Walks / 25' Handstand Walk

Comment Only

ACCESSORY / EXTRA

3 Sets

10 Bent Over Lat Pull Downs
5 Prone Reverse Snow Angels

No Score

WARM UP

Every 1:00 x 6

1: 5 No Push-Up Burpees + Plank Until :45
2: 8 Good Mornings + Lateral Lunges Until :45
3: 8 Air Squats + Squat to Stand Until :45

Comment Only

SWEAT

Part 1 (22:00)

Complete as many rounds as possible in 22 minutes...
22 Kettlebell Sumo Deadlift High Pull
22 Kettlebell Plank Drag Throughs
22 Kettlebell Swings
22 Heels Over Kettlebell
-----
3:00 Rest
-----
Part 2 (8:00)

Every 2:00 x 4
8-12 Burpees + 10 Jumping Air Squats

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