Weight

GYMNASTICS

Strict Weighted chin ups

1x8
1x6
3x4

Rest 1:30 Between Sets.

Time

METCON

4 rounds, each for time

10 Hang Power cleans @ 115/75 lbs
20 Box Jump overs + step down @
24/20"
400m Run
Rest 30 seconds

Comment Only

ACCESSORY / EXTRA

3 x 10 Banded Angels

Weight

WEIGHTLIFTING

Deadlift

15 @ 40%
12 @ 45%
8 @ 53%
4x5 @ 64%

Rounds/Reps

METCON

Amrap 9 minutes

12 Front Squat @ 135/95 lbs
9 Bar facing Burpees

Comment Only

ACCESSORY / EXTRA

3 sets

20 Weighted deadbugs
8/8 Side bends, heavy

Weight

WEIGHTLIFTING

E2MOM x 6

Strict Press
3 @ 70%

Reps

METCON

5 rounds for Reps

1 min Max cal Bike/Ski/Row
1 min DB push press @2x50/35lbs
1 min Max cal Bike/Ski/Row
1 min Ring dips

Comment Only

ACCESSORY / EXTRA

1. 3 x 10 Ring rows, pronated grip
2. 3 x 10 Ring Face pulls

Weight

WEIGHTLIFTING

Back Squat

1x8 @ 62%
1x8 @ 67%
3 x 4 @ 76%

Rest 1:30- 2:00

Time

METCON

10 rounds for time

10 Wall Balls @20/14 lbs
1 Rope climbs or 3 Strict chin-ups

Comment Only

ACCESSORY / EXTRA

Single leg hip thrust hold
3 x 30 seconds/side

Comment Only

WEIGHTLIFTING

Power Clean technique

Third pull
-Tall Muscle Clean
-Tall Power Clean
- Tall Power Clean, feet onto
plates
-----
First pull
- Tempo first pull
- Tempo + Segmented Power
clean
- Tempo Power clean

Rounds/Reps

METCON

4 x 5 minute Amraps, rest 1:30

60 Double unders
10 Renegade Rows 35/20 lbs x 2
5 Power cleans @ 70%

Comment Only

ACCESSORY / EXTRA

Unilateral quadruped hip ext
3 x 12/12
Rest 60 secondes between sets

Weight

WEIGHTLIFTING

Tempo Pause Squat

3x5 @70%

2.4.X.1 Tempo

Reps

METCON

Tabata

Machine
Ball slams 30/20 lbs
Machine
Box jumps @ 24/20”

Comment Only

ACCESSORY / EXTRA

Glute Bridge hold
3 x 60 seconds
Rest as needed

Time

INDIVIDUAL WOD

Individual workout
1500/1250 m Row
Into
10 rounds
10 Hang power Snatch 95/65 lbs
10 Overhead squats @ 95/65 lbs
Into
500/400m Row

Time

TEAM WOD

In pairs, You go I go

5000m Row
Partners must swap every time
athletes are done with the
following round
10 Hang Snatch @ 95/65
10 Overhead squat @ 95/65

Comment Only

ACCESSORY / EXTRA

30-20-10
V-ups
Sky touches
1/2 Turkish get up

Weight

WEIGHTLIFTING

Deadlift

1x15 @ @40%
1x12 @ @45%
1x8 @ @53%
3x6 @ @60%

Rest 1:30 - 2:00 Between Sets.

Time

METCON

5 rounds for time

20 HR Push ups
20 Wall Balls @ 20/14 lbs

Comment Only

ACCESSORY / EXTRA

Suitcase Carry
3 x 25/25’ @ HEAVY

Reps

GYMNASTICS

Ring Muscle ups
EMOM 6

2-6 Reps

Rounds/Reps

METCON

Amrap 18 minutes

500m Row /1000m Bike / 300ml ski
60 DU
30 DB snatch 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

3 sets
20 Russian twists with med ball
20 Overhead sit ups with Med Ball

Time

METCON

"G.I. Jane"

For Time
100 Burpee pull-ups

Comment Only

POST METCON

3 sets

30 sec Cal machine, Max effort
Rest 30 sec
6 High box jumps + Step downs

Rest 2:00

Comment Only

ACCESSORY / EXTRA

3-5 sets
7 DB Romanian Deadlift @ Heavy
7 Feet elevated Ring rows, pronated
grip

Weight

WEIGHTLIFTING

Shoulder Press

6x2 @ 70%

Rest 1:00 between sets

Time

METCON

For time:

21-15-9
HSPU
Front Squat @ 155/105 lbs

Comment Only

ACCESSORY / EXTRA

1. 3 x 12 Behind the neck band pull
down
2. 3 x 12 Bent over straight arm
band pull down

rest as needed

Weight

WEIGHTLIFTING

Back Squat
1x10 @57%
1x8 @67%
1x6 @71%
1x4 @76%

Rest 1:30-2 minutes b/w sets

Rounds/Reps

METCON

3 x 3 Min amrap, rest 1:30 min
between

10 KBS @ 53/35 lbs
10 Alternating Goblet lunges @
70/53 KB
10 TTB

Weight

Strength

3 sets:

50/50' Suitcase carry, Heavy
10/10 RDL DB switch, Mod-Heavy

Rest 2:00 between sets 
TC: 10 minutes
Score: Weight on Farmer’s carry

Completion

Metcon

EMOM 20:

Min 1- 5 wall walks
Min 2- 15/12 Cal Machine
Min 3- 10 Burpee pull ups
Min 4- 15/12 Cal machine

Score: Completion

Time

Partner Wod

In Pairs, Splitting work as desired:

For Time:

300 Wall Balls @ 20/14 lbs
150 Hang Power Cleans @ 115/75
200 Sit-ups

TC: 30 minutes

Comment Only

Optional Accessory Work

Side lying clam raise
3 x 12
Rest 30 seconds between sides
and sets
Hold 2 sec at peak contraction

Weight

Benchmark Test: Deadlift

In 12 Minutes: 
Establish 1 Rep Max Deadlift 

Score= Weight

Time

Metcon

For Time:

2000m Row
40 Box Jumps w/ step down (24'/20')
30 KB Walking Lunge steps (70/53)

TC: 15 minutes
RX+: Box: 30/24”

Comment Only

Optional Accessory Work

ACCESSORY / EXTRA
Core
3 sets
10/10 Side bends
30 sec/side Star plank

Comment Only

Gymnastics

ROPE CLIMB TECHNIQUE: 

Rope Climb technique
Foot clamp, seated on box
Foot clamp + pull, seated on
box
Foot clamp + pull, standing
----
Practice Rope Climbs
TC: 10 minutes

RX+: 
Work on Legless RC

Time

Metcon

Every 7 minutes x 4 Sets:

30 Push ups
30 American KB Swings @ 53/35 lbs
15/15 Single Arm KB Push press @ 53/35 lbs
30 Goblet Squats @ 53/35 lbs
3 Rope Climbs


Score: Each round for time
4 Rounds= 4 Scores 

Comment Only

Optional Accessory Work

ACCESSORY / EXTRA
Face pulls
3 x 20, light band

Weight

Benchmark Test: Strict Press

In 12 Minutes: 
Establish 1 Rep Max Strict Press 

Score= Weight

Time

Metcon

5 rounds for time:

10 Thrusters @ 95/65 lbs
15 TTB

TC: 10 minutes
Score: Time

Completion

Optional Accessory Work

ACCESSORY / EXTRA
3 sets
20 band neutral grip bicep curls
20 band pullovers
20 band pull aparts

Comment Only

Gymnastics

Every 2:15 x 5 Sets: 
3 Tempo Strict Pull Ups

Tempo= 3.1.X.1
RX+: Weighted
Modified: Banded Strict 

Reps

Metcon

AMRAP 16: 

4,8,12,16,20, etc Power Cleans @ 155/105 lbs
Run 400m

Score: Total reps on cleans

Completion

Optional Accessory Work

ACCESSORY / EXTRA:
Weighted sit ups
3 x 20 @ 45/25lbs DB

Weight

Benchmark Test: Back Squat

In 15 Minutes: 

Establish 1 rep max Back Squat

Reps

Metcon

EMOM 12: 

Min 1: Max Reps Double Unders
Min 2: Max Reps Alternating DB Snatch (50/35)
Min 3: Max Reps Burpees

Score = Total Reps

Comment Only

Optional Accessory Work

ACCESSORY / EXTRA
3 x 20 Glute Bridge

Completion

Sunday Funday

EMOM 30: 

1: 15/12 Cal Bike
2: 50" Burpee broad jumps
3: 15/12 Cal Row 
4: 10 Dual DB Bench Press
5: 200 meter run 
6: Rest 

Completion

Core Cash Out

:40 on / :20 off for 6 Rounds: 

Odd Rounds: Weighted Active Hang On Rig
Even Rounds: Weighted Plank 

*For hang: hold DB between feet while maintaining an active hang position