Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (65/45)
80 Box Jump Overs (24/20)
80 Thrusters (75/55)
60 Toes to Bar
60 Front Squats (95/65)
40 Burpee Box Jumps (24/20)
40 Clusters (115/80)
5 Rounds
AMRAP 6:
30/20 Calorie Row
30/20 Calorie Bike
AMRAP 10 Meter Shuttles
Build to a Heavy Set of 3
Deadlift
AMRAP 15:
1 Deadlift (225)
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
AMRAP 18:
60 Double Under or 90 Single Unders
45 Air Squats
30/21 Calorie Bike
15 Push Jerks (95/65)
Accessory Work
3 Giant Sets
12 Single Arm DB Bench Press
12 Single Arm DB Row
Rest 1:30 between
Establish a 1RM or Heavy Single
Power Clean
Tabata (4 Min):
Calorie Row
Rest 2 Minutes
Tabata (4 Min):
Power Cleans (95/65)
Rest 2 Minutes
Tabata (4 Min):
Burpee Box Jump Overs (24/20)
"Mary"
AMRAP in 20 minutes
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Midline
3 Rounds
100m Front Rack KB Carry
20 Bird Dogs (10 each side)
20 Hollow Rocks
Teams of 3:
AMRAP 25:
120/90 Calorie Bike
60 Alternating Dumbbell Snatches (50/35)
450 Single Unders
15 Rope Climbs
“Macho Mile”
4 Rounds
400 Meter Run
3 Rounds of “Macho Man” (95/65)
1 Round of “Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (135/95)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (155/105)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Snatch Complex
On the Minute x 8
Snatch Grip Deadlift
Snatch High Pull
Power Snatch
Build to a Moderate Complex
“Inner Tube”
25 – 20 – 15 – 10 – 5
Power Snatch (75/55)
Toes-to-Bar
Burpees
AMRAP 20
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
Sunday Funday
3 rounds:
200m run
5 Wall Walks
10 Pull Ups
15 kettlebell swings (24/16kg)
20 sledgehammer swings (20/14lbs)
25 situps
In Teams of 3:
12 Minutes to Build to a Heavy Complex
(One barbell, score is the sum of all 3 weights)
Rest 3 Minutes
“Party Bus”
Teams of 3:
AMRAP 15:
12/9 Calorie Bike
6 Lateral Barbell Burpees
3 Power Cleans (115/80)
*Waterfall style. Next partner can go once the bike has been cleared. Score is total fully completed rounds
EMOM x 20
Min 1: 2 Man Makers (50's/35's)
Min 2: 75 ft Bear Crawl or 50 ft HS Walk
Min 3: 15 Squat Jumps
Min 4: 30 Mountain Climbers
Deadlift
5 x 5
*in between sets 8 Pallof Presses each side*
Hero WOD
"SHAM"
7 Rounds For Time
11 Deadlifts (bodyweight)
100 meter Sprint
Bench Press
Build to a Heavy Set of 3
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
4 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups
Midline Work:
3 Giant Sets
Dual KB Front Rack Hold (:30 sec)
Right Arm Suitcase Carry (:30 sec)
Left Arm Suitcase Carry (:30 sec)
3 Rounds for time
50 medball cleans (20/14)
800m Run