On The Minute x 10 Rounds
2 Split Jerks
For Time:
150 Wallballs (20/14)
100 Box Jumps (24″/20″)
50 Deadlifts (185/125)
Partition However You’d Like
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Pull-ups
Rest 4 Minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Toes to Bar
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Burpees
9 Chest to Bar Pull-ups
Build To A Heavy Complex
1 Snatch Grip Deadlift
1 Snatch Pull
1 Snatch
For Time:
400m Run
21-15-9:
Power Snatches
Overhead Squats
400m Run
9-15-21:
Power Snatches
Overhead Squats
400m Run
Barbell: 75/55
For Time:
80/60 Calorie Bike
60 AbMat Sit-ups
40 Step Back Lunges
20 Dumbbell Bench Press
40 Step Back Lunges
60 AbMat Sit-ups
80/60 Calorie Bike
6 Rounds For Time:
500/400 Meter Row
10 Clean and Jerks (115/85)
Rest 1 Minute Between Rounds
Every 1:30 x 5 Rounds
5 Strict Press
4 Rounds For Time:
400m Run
30 Wallballs (20/14)
20 Toes to Bar
AMRAP 20:
30/21 Calorie Row
21 Russian Kettlebell Swings (53/35)
12 Lateral Burpees Over Rower
Front Squat
EMOM x 10
5-5-4-4-3-3-2-2-1-1
AMRAP 5:
Buy-In: 100 Double Unders
15/12 Calorie Bike
15 Front Squats(95/65)
Rest 3 Minutes
AMRAP 5:
Buy-In: 75 Double Unders
12/9 Calorie Bike
12 Front Squats (115/85)
Rest 3 Minutes
AMRAP 5:
Buy-In: 50 Double Unders
9/6 Calorie Bike
9 Front Squats (135/95)
21-15-9:
Deadlifts
Box Jumps (24″/20″)
Hand Release Push-ups
Directly Into…
15-12-9:
Hang Power Cleans
Box Jumps (24″/20″)
Hand Release Push-ups
Directly Into…
9-6-3:
Push Jerks
Box Jumps (24″/20″)
Hand Release Push-ups
Barbell: 135/95
Snatch
Build To A Heavy Single
In a 20-Minute Window:
4 Rounds:
30 Air Squats
20 Alternating Dumbbell Snatches
10 Strict Pull-ups
With Remaining Time:
Max Meter Row
Dumbbell: 50/35
10-9-8-7-6-5-4-3-2-1:
Hang Squat Cleans
Before Each Round: 200m Run
Barbell: 115/85
STRENGTH EMOM
Odd: 8 Pendlay Rows
Even: 5 Stict Pull Ups
5 Rounds For Time:
5 Deadlifts (225/155)
20 Single Arm Dumbbell Push Press (50/35)
20/15 Calorie Row
AMRAP 3:
Run 200m
9 Lateral Bar Burpees
Max Thrusters (95/65)
Rest 1 minute between rounds.
Repeat until 45 Thrusters are complete.
15 Minute Cap
Midline Coaches Choice!!!
Build To A Heavy Complex
1 Power Snatch
3 Overhead Squats
AMRAP 4:
15/12 Calorie Bike
15 Power Snatches (95/65)
15 Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Bike
12 Power Snatches (115/85)
12 Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Bike
9 Power Snatches (135/95)
9 Box Jump Overs (24/20)
For Time:
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks (50/35)
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)
Every 2 Minutes x 5 Rounds
6 Push Jerks
4 Rounds For Time:
30/24 Calorie Row
30 Wallballs (20/14)
30 AbMat Sit-ups
"Black Friday"
For Time (with a Partner)
Buy-In: 25-foot Handstand Walk (each)
200 Box Jump Overs (24/20 in)
150 Wall Balls (20/14 lb)
100 Ground-to-Overheads (100/70 lb)
75 Bar Over Burpees
50 Pull-Ups
Cash-Out: 25-foot Handstand Walk (each)
Partition the work below any way
If solo, cut reps in half.
Substitutions: Bear Crawl
Thanksgiving
Give Thanks Hero WOD "Loredo"
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
Power Cleans
Build To A Heavy Set of 3
AMRAP 5:
21/18 Calorie Row
15 Power Cleans (135/95)
15 Burpees
Rest 5 Minutes
AMRAP 5:
21/18 Calorie Row
15 Power Cleans (115/85)
15 Burpees
Rest 5 Minutes
AMRAP 5:
21/18 Calorie Row
15 Power Cleans (95/65)
15 Burpees
For Time [30 Minute Cap]:
21 Front Squats (95/65)
42 AbMat Sit-ups
400m Run
18 Front Squats (95/65)
36 AbMat Sit-ups
400m Run
15 Front Squats (95/65)
30 AbMat Sit-ups
400m Run
12 Front Squats (95/65)
24 AbMat Sit-ups
400m Run
9 Front Squats (95/65)
18 AbMat Sit-ups