Weight

WEIGHTLIFTING

Snatch

Take 15 minutes to work up to a 1 rep max Snatch

Rounds/Reps

METCON

Amrap 8 minutes

2-4-6-8-10, etc
KBS @ 53/35 lbs
Wall balls @ 20/14 lbs

Comment Only

ACCESSORY / EXTRA

Sotts Press, light

3 x 8

Reps

METCON

6 x 2 minutes on, 1 minute off
21/18 Cal Row/Ski / 200m Run
Max rep Plate Devil presses @ 25/15 lbs

Completion

POST METCON

Bent over supinated DB rows

3 x 10 @ moderate, for quality

Comment Only

ACCESSORY / EXTRA

RDL DB Switch, moderate to light load
5 x 30 sec/leg

Rounds/Reps

TEAM WOD

Amrap 25

10-20-30, etc
Synchro DB Squats @ 1 DB
You go I go Box jumps

Between each set, athletes suitcase carry 100m together

Comment Only

ACCESSORY / EXTRA

3 sets

20 V-ups / Knee Tucks
30 Heel Touches

Time

METCON

7 rounds

10 Power Cleans @ 135/95 lbs
5/3 Ring Muscle ups

Comment Only

ACCESSORY/EXTRA

Plank bird dogs

3 x 20

Weight

WEIGHTLIFTING

Push Press

3-3-3-3
Work up to a 3 rep heavy, not max

Rest 2 minutes

Time

METCON

Buy in 800m run
3 rounds for time
18 Burpees
18 Wall balls @ 20/14 lbs
Buy out 400m run

Comment Only

ACCESSORY / EXTRA

3 sets

8/8 side lying clam raises
25/25' Banded monster walk

Completion

GYMNASTICS

Toes to bar progression:

-Toes to Bar Timing Drill
3 x 2-5 reps

-Band assisted Toes to Bar
3 x 2-5 reps

- Toes to Bar Practice time

Time

METCON

42-30-18

Calorie Row
15-21-27
Toes to Bar

Comment Only

ACCESSORY / EXTRA

Reverse plank Bridge Ups

3 x 10

Rounds/Reps

METCON

Amrap 15 minutes

50 Double Unders
10 Deadlifts @ 225/155 lbs
10 Ring push ups

Completion

POST METCON

3 sets

12 Landmine twister
6/6 Landmine Rows
Rest 1-2 minutes b/w-

Comment Only

ACCESSORY / EXTRA

Candlestick toe touches

3 x 20 reps

Weight

WEIGHTLIFTING

Back Squat

5 x 2 @ 75% or RPE 7/10

Time

METCON

3 rounds for time

20 DB Snatch
10 DB step ups overs @ 24/20" 
 
@ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

Reverse Hypers

3 x 20

Completion

CONDITIONING

EMOM 20

1- 5 Wall walks
2- 15 KBS @ 70/53 lbs
3- 200m run
4- Active Rest*

* walk or machine

Comment Only

ACCESSORY / EXTRA

3 sets

25' Silverback Swings
50' Walking lunges, goblet

Rest 1-2 minutes

Time

TEAM WOD

For time, in pairs, you go I go. Split work up as desired

150 Single Arm Devil's Press
150 DB overhead sit-ups
150 Cal Machine 

@ 50/35 lbs

Comment Only

ACCESSORY / EXTRA

Machine of your choice

6 sets
12/10 Calories, MAX EFFORT
walk/jog 200m recovery

Time

WEIGHTLIFTING

20 Power Cleans @ 75% for Time

Reps

METCON

3 x 2 minute Amrap

30 Wall Balls @ 20/14 lbs
Max rep Strict pull ups in remaining time

Rest 1:00 Between Amraps

RX+ 20 Wall Balls @ 30/20 lbs

Comment Only

ACCESSORY/EXTRA

Tempo seated DB shoulder press

5 x 6 @ 4.4.X.1

Time

Metcon

10 rounds
15/12 Cal Row / Ski or 12/10 Bike or Run (200m)
10 Push ups
5 TTB

Comment Only

ACCESSORY / EXTRA

3 sets

10 Supinated bent over row, moderate to heavy
20 Band pull apart

Time

WEIGHTLIFTING

20 Power Snatches @ 75% for Time

Completion

SNATCH ACCESSORY

21-15-9

Box Jumps @ 30/24" (no rebound)

Rest 1:00 after each set

Comment Only

ACCESSORY / EXTRA

Snatch pulls

4 x 3 @ 85-95%

Time

WEIGHTLIFTING

For Time

20 Front Squats @ 40%

Rounds/Reps

METCON

Amrap 7 minutes

7 Burpees over DB, lateral
14 Dumbbell Lunges @ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

3 Sets

10/10 SIngle leg RDL
15 Prone Hamstring curls

Time

GYMNASTICS

Bar Muscle ups

30 Bar Muscle ups for time

or

30 Kipping C2B Pull ups for time

Time

METCON

3 rounds for time

10 Handstand push ups
70 DU

RX+ Deficit HSPU @ 6/4"

Comment Only

ACCESSORY / EXTRA

Prone Angels

3 x 6, lightly weighted

Weight

WEIGHTLIFTING

3 sets

10/10 Feet elevated Glute Bridge
15/15 DB Bent over row

Rest 2:00

Reps

METCON

EMOM 15

1- 45 sec Air squats
2- 45 sec Sit-ups
3- 45 sec Burpees

Comment Only

ACCESSORY / EXTRA

DB Alternating Bench press

3 x 12, moderate to heavy load

Rounds/Reps

TEAM WOD

Amrap 25 minutes

10 Synchro TTB
10 Synchro Alternating DB hang cleans @ 50/35 lbs
30 Cal Machine, you go I go

Comment Only

ACCESSORY / EXTRA

Prone Hamstring curl

3 x 15, hard band

Weight

GYMNASTICS

Bar Muscle ups / Kipping C2B

Weighted Bar Muscle ups
5 x 3

- Or- 

Weighted Kipping C2B
5 x 3

Rest 1:30 between sets (or E2MOM)

Time

METCON

For Time

Run 400m
15 Snatches 95/65 lbs
Run 400m
10 Snatches @ 135/95 lbs
Run 400m
5 Snatches @ 155/105 lbs

Comment Only

ACCESSORY/EXTRA

Side bend lat pull in, hard band

5 x 10/10 

Weight

Power Cleans

E2MOM x 4

4 Power Cleans@ 75% 1rm Power Clean

Time

Metcon

3 rounds, Each for time

10 Ring Dips
20 KBS @ 53/35 lbs
30 Goblet Squat @ 53/35 lbs

Rest 1:00

Comment Only

ACCESSORY / EXTRA

Feet Elevated Ring or Body rows

3 x 10-15 reps, rest as needed

Reps

METCON

"The Ghost"

6 rounds
1:00 Rowing for Calories
1:00 Burpees
1:00 Double unders
1:00 Rest

Comment Only

ACCESSORY / EXTRA

3 x 25 Hip Extensions on GHD

Rest as needed