Rounds/Reps

METCON

3 x Amrap 5, 2:30 Rest

5 Deadlifts @ 225/155 (or
50-60%)
10 C2B Pull ups
15 Box Jumps @ 24/20" + Step down

Comment Only

ACCESSORY / EXTRA

DB Bent over Row
3 x 8/8 @ heavy

Time

METCON

5 rounds, Each for time

24 Air Squats
16 Bar facing burpees
8 Shoulder to overhead @ 135/95 lbs
4 Thrusters @ 135/95 lbs

Rest 1:00

Rounds/Reps

POST METCON (OPTIONAL)

Amrap 5 minutes

10 Seated Band Rows
10 Band Good Mornings
10 Band Face pulls

Comment Only

ACCESSORY / EXTRA

Elbow plank + leg raise
3 x 10/10
Rest 30 sec between sets and 60 sec
between sides

Weight

WEIGHTLIFTING

5 sets

12 Alternating Gorilla row
12/12 Heel elevated Glute Bridge

Rest 2:00

Completion

METCON

EMOM 15

1- 5 Wall walks
2- 15 Ball Slams @ 30/20lbs
3- Rest or Active Rest on bike

Comment Only

ACCESSORY / EXTRA

Echo/Assault Bike intervals
Tabata
20 seconds on, 10 seconds off for
8 rounds.

Time

INDIVIDUAL METCON

For time

Buy In 100 Cal Machine / 1600m
run
10 Rounds of
- 10 Alternating DB Hang Squat
Clean Thrusters 50/35 lbs x 1
- 10 Weighted Sit Ups 50/35 lbs x 1
Buy Out 100 Cal Machine / 1600m
run

Comment Only

ACCESSORY / EXTRA

3 sets

12 Wall balls @ As heavy and as
high as possible
6 Band resisted broad jumps
3 High box jumps
Rest 2:00

Time

TEAM WOD

10 rounds for time

Run 800m
Amrap
8 Alternating DB Hang Squat Clean
Thrusters 50/35 lbs x 1
8 Weighted Sit Ups 50/35 lbs x 1

While one partner runs, the other
performs the Amrap

Run Substitution:
Row 1000m
Bike 2000m
Ski 600-700m

Weight

WEIGHTLIFTING

Deadlift

10 @ 55%
8 @ 64%
6 @ 70%
5 @ 75%
3 x 5 @ 80%

Time

METCON

For Time

200 Step ups @ 20"

Every 2 minutes stop and perform
5 Box Jumps

RX+: 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

10 minutes on bike erg or rower
Easy pace

Weight

WEIGHTLIFTING

Shoulder press

Build up to a 3 heavy

Rounds/Reps

METCON

Amrap 10 minutes

5 Hang Power Snatch @ 135/95 lbs
15 Cal Row / Bike / Ski

Comment Only

ACCESSORY / EXTRA

Amrap 6 minutes

30 Hollow body rocks
25/25’ Suitcase Carry with heavy KB

Time

METCON

On a continuously running clock

On the 0:00
1-2-3-4-5-6-7-8-9-10
Pull ups
Front Squat @ 95/65 lbs

On the 10:00
21-15-9
TTB
Hang Power Cleans @ 95/65 lbs

On the 20:00
3 rounds
10 Bar Facing burpees
10 Thrusters @ 95/65 lbs

Comment Only

ACCESSORY / EXTRA

3 sets

12 Toe elevated RDL @ mod- light
20 Band pull aparts

Weight

WEIGHTLIFTING

Back Squat

1x5 @ 76%
1x5 @ 81%
1x2 @ 86%
3x1 @ 92%

Time

METCON

4 rounds for time

42 Double Unders
21 Wall Balls @ 20/14 lbs
6/6 DB Shoulder to overhead @
70/50lbs

Comment Only

ACCESSORY / EXTRA

3-5 sets

12/12 Fire Hydrants
12/12 Unilateral Quadruped hip
extension
12 Glute bridge + Adduction

Reps

GYMNASTICS

Chin ups

3 xMaxreps in 1 minute
 Rest 1 minute

Time

METCON

50-40-30-20-10
KBS @ 53/35 lbs
Run 400m After each set

Comment Only

ACCESSORY / EXTRA

3 sets
10 Alternating DB Bench Press
20 Bent over Lat pull down

Weight

Weightlifting

E3MOMx4
 10/10 Bulgarian Split Squat
 5 Band resisted broad jumps
 3/3 Med Ball Lateral toss against
 wall
 Score: Weight on BSS
 TC: 12 minutes

Time

METCON

5 rounds, each for time
 10 Hang Power Cleans @ 135/95
 lbs
 10 DBThruster @ 50/35lbs x 2
 Rest 1:00
 Score: Time
 TC: 15 minutes

Comment Only

Accessory

Band resisted Russian step ups,
 unweighted.
 3 x6/6 (Speed!)

Comment Only

METCON Option 1 = Individual

EMOM30
 1- 18/15 Cal Row / Bike /13-16 Ski
 2- 9 Devil Press @ 50/35 lbs x 2
 3- Active Rest*
 * Active rest can be easy shuttle
 jogging, walking, machine, air
 squats, single under. Just keep
 moving
 Score: Checkmark
 TC: 30 minutes

Rounds/Reps

AMRAP Option 2 (Partner)

 Amrap 30
 In Pairs
 10 Synchro Devil Press @
 50/35lbs x 1
 Run 200masapair
 Switch DB every 5 reps
 Score: Rounds & Reps
 TC: 30 minutes

Comment Only

Accessory

Tabata Hollow Body Hold

Comment Only

Gymnastics

 Rope climbs
 Accumulate 15 reps
 Score: Checkmark
 TC: 10 minutes

Rounds/Reps

AMRAP

Amrap 11
 11 Front Squat @ 135/95 lbs
 11 Overhead sit ups @ 45/35lbs
 Score: Rounds & Reps
 TC: 11 minutes

Comment Only

Accessory

EMOM6
 15 Sec HARDeffort on Machine

Weight

Weightlifting

Deadlift
 15 @45%
 10 @55%
 8 @64%
 6 @70%
 3x5 @76%

Time

METCON

3 Rounds for Time @ 53/35 lbs
 75 Double Unders
 100' Suitcase Carry, Left
 15 Single Arm Russian KBS Right
 100' Suitcase Cary, Right
 15 Single Arm Russian KBS, Left
 Score: Time
 TC: 12 minutes

Comment Only

Accessory

3 sets
 30 Band squat Pull through
 10 Prone Back extension

Weight

Weightlifting

 Shoulder press
 Build up to a 5 rep Max /Heavy
 Score: Weight
 TC: 15 minutes

Time

METCON

 For Time
 50-25
 Burpees
 Wall Balls @ 20/14 lbs
 RX+ 30/20 lbs
 Score: Time
 TC: 10 minutes

Comment Only

Accessory

3 sets
 20 Band bent over pulldowns
 20 Band Pull Aparts

Comment Only

Weightlifting Drills

 Muscle clean- Power Clean- Power clean, pause at hip in
 return- Power Clean, pause above the
 knees on return- Power Clean, pause in setup in
 return.

Reps

METCON

Part 1, For Reps
 2 min Calorie Row/Bike/Ski
 1 min Power Clean @ 135/95 lbs
 2 min Box Jumps @24/20"
 1 min Power Clean @ 135/95 lbs
 2 min Calorie Row/Bike/Ski- Rest 3 minutes
 Part 2, For time
 Perform the total reps completed
 for time

Comment Only

Accessory

ACCESSORY/EXTRA
 Plank Bird Dog
 3 x10(total)

Weight

Weight Lifting

Back Squat
 1x5 @ 67%
 1x5 @ 76%
 1x3 @ 81%
 1x2 @ 86%
 1x1 @ 95%
 Rest 2 minutes between sets

Reps

METCON

4 x2minutes, Rest 1 min
 24 Alt DB Snatch @ 1 x 50/35lbs
 Max rep TTB
 Score: Reps / round
 TC: 12 minutes
 KG: 22.5/15

Comment Only

Accesory

Bulgarian Split Squat
 3 x10/leg
 Rest 30 seconds between legs, 60
 sec between sets

Weight

WEIGHTLIFTING

5 sets

3 Bench Press @ 75%
Max rep Body Row

Rest 2 minutes

Completion

METCON

EMOM 12

1- 20 Alt DB hang clean and jerk
@ 35/20lbs
2- 20 TTB
3- 20 DB lunges @ 2 x 35/20lbs

Comment Only

ACCESSORY / EXTRA

3 sets

15 V-ups / Knee Tucks
30 Heel touches

Rounds/Reps

METCON

"The Wall"

Amrap 30
50 Wall Balls @ 20/14
10 Wall walks
10 Burpee over wall

Rounds/Reps

TEAM WOD

Amrap 30

You go I go, in pairs
10 Wall Balls @ 20/14
2 Wall walks
3 Burpee over wall

Comment Only

ACCESSORY / EXTRA

5 sets

30 seconds Glute bridge March
Rest 30 seconds

Weight

WEIGHTLIFTING

Back Squat

1x6 @ 67%
1x6 @ 76%
1x3 @ 86%
1x2 @ 90%

Rest 2:00 Between sets. Rest as
needed before the last set.

Time

METCON

For time

30-20-10
Box Jump overs @ 24/20" + Step
down

Before each set Row 500m / Bike
1000m / Ski 400m or Run 400m

RX+ 30/24"

Comment Only

ACCESSORY / EXTRA

Toe Elevated Romanian deadlift
3 x 12

Comment Only

RING MUSCLE UP DRILLS

Ring muscle up

Swing on rings (1-2 x 5-6)
- All: Maintain tension

Low ring transition (2-3 x 3-5)
- Beginner: Ring row muscle
up transition
- Intermediate: Band assisted
strict RMU
- Advanced: Seated low ring
muscle up

Ring Muscle up practice /
modification practice
- 1-3 sets

Rounds/Reps

METCON

"Nate"

Amrap 20 minutes
2 RMU
4 HSPU
8 KBS 70/53 lbs

Comment Only

ACCESSORY / EXTRA

Side plank / Star plank
EMOM 8
Odd: 40 sec left
Even: 40 sec right