Weight
WEIGHTLIFTING
EMOM 10
2 Power Snatch @ 75%Time
METCON
2 rounds
21 Overhead Squat @ 95/65 lbs
15 Push up
- Rest 1:00 -
2 rounds
15 Overhead Squat @ 135/95 lbs
21 Push upsNo Score
ACCESSORY/EXTRA
Snatch pulls
4 x 2 @ 85%
Weight
WEIGHTLIFTING
Front Squat
4 sets
4 Front Squats @ 40-50%, Speed
6 Banded Russian KBS
4 Front Squats @ 40-50%, Speed
Rest 1:00Time
Metcon
5 Round, each for time
15/12 Cal Air Bike
9 Deadlifts @ 275/185 lbs (or 75%)
6 Burpee Broad jumps
Rest 1:00Comment Only
ACCESSORY / EXTRA
3 sets
20 Band squat pull through, fast
10 KB Sumo deadlift High pulls
Reps
GYMNASTICS
Bar Muscle ups
3 sets of
1:00 Max Bar muscle ups
1:00 Rest
– Or –
1:00 Max Kipping C2B Pull ups
1:00 RestTime
METCON
3 rounds for time
45 Double unders
15 Ring dips
45 Double unders
15 Shoulder to overhead @ 95/65 lbs
RX+ = Strict ring dipsComment Only
ACCESSORY / EXTRA
Seated Band rows
3 x 20
Rest 1:30-2:00
Weight
WEIGHTLIFTING
EMOM 10
2 Power Clean @ 75%Time
METCON
5 rounds for time
15 DB Hang Snatch @ 50/35 lbs x 2
15 DB Squats @ 50/35 lbs x 2Comment Only
ACCESSORY / EXTRA
3 sets
20 Starfish
10/10 Side plank Hip touches
Rounds/Reps
METCON
Amrap 22 minutes
2-4-6-8-10-12, etc
Handstand push ups
DB Front Rack lunges @ 50/35 lbsx 2
Run 200m
RX+ Deficit 4/2"Comment Only
ACCESSORY / EXTRA
Gorilla Row
3 x 20 Alternating @ moderate to heavy
Rest 2:00
Completion
METCON
EMOM 10
- 3 Snatch Deadlift + 3 Hang Power Snatch + 3 Overhead squat
@ 155/105 lbs or 70% (best snatch)
Rest 1 minute
EMOM 10
- 45 sec Machine
Rest 1 minute
EMOM 10
- 1 round of CindyComment Only
ACCESSORY / EXTRA
Weighted deadbugs
3 x 1:00 "max" reps
Rest 1:00
Time
TEAM WOD
In pairs
5 rounds for time
20 Synchro Single DB Front Squat
20 Synchro Single DB devil's presses
1000m Row, you go I go
@ 50/35 lbs x1 per athlete
Comment Only
ACCESSORY / EXTRA
Tall kneeling med ball chest pass
Solo, against the wall
Tabata
With a partner:
8 x 30 seconds pass, 30 seconds off
Time
METCON
3 rounds for time
30 TTB
30 Alternating DB snatch @ 50/35 lbs
6/6 DB Turkish get ups @ 50/35 lbsTime
CONDITIONING
Post Metcon
1600m Relay in teams of 2 or 4No Score
ACCESSORY/EXTRA
5 sets
5/5 Banded donkey kicks
5/5 Quadruped Fire Hydrants
Weight
WEIGHTLIFTING
Power Snatch
2 x EMOM 5
Rest 1:00 between EMOMs
2 Snatch @ 75%Time
Metcon
E3MOM x 5
25 Wall Balls @ 20/14 lbs
10 Handstand push ups
RX+ 30/20lbsComment Only
ACCESSORY / EXTRA
3 sets
10/10 Bent over band pull downs, heavy band
10 Band face pulls
Completion
WEIGHTLIFTING
Front Squat
4 Sets
20 secs Max Front Squats @ 40%
5 Ball Slams @ as hard as possible
Rest 1:00Calories
METCON
Amrap 10
Row / Bike / Ski for calories
- Every 2 minutes stop & perform
3 D-ball / Sandbag Cleans / Sumo deadlift high pulls
@ 150/100 lbsComment Only
ACCESSORY / EXTRA
Amrap 6
30 Hollow rocks
10 Plank Bird Dogs
Time
METCON
10-9-8-7-6-5-4-3-2-1
Thrusters
3 Bar muscle ups after each set
10-9-8 @ 95/65
7-6-5 @ 135/95
4-3-2-1 @ 155/105Weight
POST METCON
3-5 sets
10 DB Bench Press
10 DB Pullovers
Moderate to heavy load
Rest 1-2:00Comment Only
ACCESSORY / EXTRA
Prone Hamstring curl
3 x 15 @ moderate to heavy band
Weight
WEIGHTLIFTING
Power Clean
2 x EMOM 5
Rest 1:00 between EMOMs
2 Clean @ 75%Time
METCON
For Time
200 Double unders
50 Deadlifts 225/155 lbs
75 Box Jumps
50 KBS 70/53 lbsComment Only
ACCESSORY / EXTRA
Bulgarian Split Squat
3 x 12/12
Completion
METCON
EMOM 30 minutes
1- 60 Double unders
2- 15 Overhead squats @ 95/65 lbs
3- Machine
4- 15 Power Snatch @ 95/65 lbs
Machine:
15/12 Cal Row or Ski
12/10 Cal Assault Bike
10/8 Cal Fan BikeCompletion
POST METCON
3 sets
15/15 Clam Raise
30sec Star Plank hold per sideComment Only
ACCESSORY / EXTRA
5 sets of 30 seconds on, 30 seconds off
Gorilla Row, moderate to light
Time
METCON
For time
50 Wall Balls @ 20/14 lbs
10 Strict pull ups
50 DB Hang Clean and jerks @ 50/35 lbs x 1
10 Strict Pull ups
50 Push ups
10 Strict Pull ups
50 Push ups
10 Strict pull ups
50 DB Hang Clean and jerks @ 50/35 lbs x 1
10 Strict pull ups
50 Wall Balls @ 20/14 lbs
@ 20/14lbs & 50/35lbsTime
TEAM WOD
In Teams of 3
12 rounds (each partner does 4 rounds)
15 Wall Balls @ 20/14 lbs
12 DB Snatch @ 50/35 lbs
10 Push ups
Cap at 15 minutes
Rest 3:00
12 rounds (each partner does 4 rounds)
15 Wall Balls @ 20/14 lbs
6/6 DB Shoulder to overhead @ 50/35 lbs
10 Pull ups
Cap at 12 minutesComment Only
ACCESSORY / EXTRA
Tabata Machine of your choice
8 rounds
20 seconds on
10 seconds off
Weight
WEIGHTLIFTING
Power Clean
3 x EMOM 3, Rest 1:00 between EMOMs
2 Power Cleans @ 75%Time
METCON
For Time
30-20-10
Step ups, Mix grip @ 20"
Cal Row/Ski
Mix grip: One arm in front Rack one arm in farmer's carry
50/35 DB + 53/35 KBNo Score
ACCESSORY/EXTRA
High Hang Clean High pulls
3 x 6 @ 65%
Rounds/Reps
Metcon
Amrap 24
200m Run
12 TTB
200m Run
8 Ring Dips
200m Run
4 Wall WalkComment Only
ACCESSORY / EXTRA
Weighted Sorrenson hold
3 x 60 seconds
Bear hug a plate or medicine ball
Weight
WEIGHTLIFTING
Power Snatch
3 x EMOM 3, Rest 1:00 between EMOMs
2 Power Snatch @ 75%Time
METCON
3 rounds
20 Deadlifts @ 185/135 lbs
10/10 KB Thrusters @ 70/53 lbsComment Only
ACCESSORY / EXTRA
3 sets
15 Band Face Pulls
10/10 Band rear delt flies
Weight
WEIGHTLIFTING
Front Squat
6 sets
4 Front Squats @ 40%, Speed
4 Weighted seated vertical jumps
Rest 1:30Reps
METCON
EMOM x 16
1- Max rep Burpee Box jump overs, 24/20”
2- Active rest
3- Max rep DB Snatch @ 50/35 lbs
4- Active rest
RX + 70/50 lbsComment Only
ACCESSORY / EXTRA
Weighted hollow body hold
3 x 60sec
Reps
GYMNASTICS
Bar Muscle ups
EMOM 5
6 BMU
or
6 Kipping C2B Pull upsTime
METCON
5 rounds of
12 Hang Power Clean
9 Shoulder to overhead
6 Overhead Reverse lunges
@ 135/95 lbs
Rest 30 sec
RX+ 155/105Comment Only
ACCESSORY / EXTRA
Death March
5 x 25' @ moderate
Completion
METCON
EMOM 25
1- 15 Burpees
2- :45 Row or Bike
3- 25 Air Squats
4- :45 Bike or Row
5- 15 Ring rowsCompletion
POST METCON
3 sets
12/12 Bulgarian Split Squats,
moderate load, farmer's carry
25' Death March
12 StarfishComment Only
ACCESSORY / EXTRA
10 minute cool down at easy
pace on the machine of your
choice