Time

METCON

6 Rounds

400m Run / 500m Row/Ski / 800m Bike*
15 Deadlifts @ 185/135 lbs
10 Strict Ring Dips

RX+ 10 Weighted Ring Dips & 225/155 lbs

Comment Only

ACCESSORY / EXTRA

Scorpion Stretch

20 Total reps, slow and steady. 

Time

METCON

5 Rounds for Time

15 Hang Power Cleans @ 95/65lbs
15 Shoulder to Overhead @ 95/65lbs
Rest 1:00 Between Rounds

RX+ 135/95 lbs

Completion

CORE

AMRAP 8, In Pairs

0:20 L-Sit Hold, Supported on Rings / Paralettes, You go I go
20 Medicine Ball Partner Sit-Up / V-up Pass
20 Plank Medicine Ball Partner Pass

Comment Only

ACCESSORY / EXTRA

3-5 sets

5-8 Overhead Prone Presses

Time

METCON

On a 28 minute clock

1. AMRAP 15
20 Burpees
15 Toes to Bar
10 Power Snatch @ 115/75lbs

Rest 5:00

2. EMOM x 8
1 Power Snatch + 1 Squat Snatch
Ascending in weight, Start at 60%

Comment Only

ACCESSORY / EXTRA

GHD Reverse Hypers

3 x 15 

Weight

BENCH PRESS

4 sets

8 Reps - Bench Press, Moderate
- After each set, perform 100ft Kettlebell Farmer’s Carry @ 2 x 70/53lbs

Rest 2:00 Between Sets

Time

METCON

5 rounds, for quality

60 Double unders
16 Dual Russian Kettlebell Swings @ 53/35 lbs
16 Alternating Gorilla Rows @ 53/35 lbs

Comment Only

ACCESSORY / EXTRA

3-5 sets

10/10 Quadruped Firehydrants

Rounds/Reps

TEAM WOD

In Teams of 3

Amrap 12 minutes
15/12 Calorie Row/Ski
5 Devil's Press @ 50/35lbs + 5 Burpees

Rest 5:00

Amrap 12 minutes
12/10 Calorie Fan Bike
5 Dual Dumbbell Clean and Jerk @ 50/35lbs + 5 Chest to Bar Pull ups

No Score

ACCESSORY / EXTRA

3-5 Sets

10-16 Dumbbell Russian Twists
10 Dumbbell Overhead Sit-ups

Distance

METCON

Amrap 20

15 Wall Balls @ 20/14 lbs
15 Box Jumps, Step Down @ 24/20
25' Kettlebell Suitcase Carry @ 70/53 lbs*

* Add 25' Every round

Calories

CONDITIONING

Machine Intervals, On a Machine of your choice

8 x 0:45 on, 0:45 off

Comment Only

ACCESSORY/EXTRA

4 Sets:

1:00 - Tall Kneeling Dual KB or DB Front Rack Hold
Rest 1:00 Between Sets

Reps

METCON

Every 3:00 x 4

400m Run / 800-1000m Bike
Max Power Snatch @ 135/95lbs

No rest between sets

Weight

DEADLIFT

Every 2:00 x 5

3 Deadlifts @ 60-70%

Comment Only

ACCESSORY / EXTRA

4-6 Sets

8-12 Weighted Deadbugs
Rest 1:00 Between Sets

Weight

STRENGTH / STRICT PULL UP

5 Sets x

10 Dumbbell Step ups @ 20", Heavy
Max Rep Strict pull up

Rest 2:00

Reps

METCON

EMOM x 15

1- 0:45 Max Rep Front Squats @ 95/65 lbs
2- 0:45 Max Rep V-Ups
3- 0:45 Max Rep Double Unders

Comment Only

ACCESSORY / EXTRA

3 sets

8/8 Side Lying Clam Raises
25/25' Banded Monster Walk

Weight

SPLIT JERK

Take 12:00 To Work Up To A Heavy Double For The Day:
Split Jerk

Time

METCON

3 Rounds for Time

30 Dumbbell Snatch @ 50/35 lbs
30 Push ups

RX+ 15 Handstand Push ups

Comment Only

ACCESSORY / EXTRA

Dumbbell Bent Over Row

3 x 12-15/Arm

Time

METCON

5 Rounds for time

36 Air Squats
12 Power Cleans @ 95/65 lbs
6 Bar Muscle ups

RX+ Power Cleans @ 135/95 lbs

Reps

POST METCON (OPTIONAL)

EMOM x 8

10-16 Pistols, Alternating

Comment Only

ACCESSORY / EXTRA

5 Sets

1:00-1:30 Reverse Plank Hold
Rest 1:00

Completion

ACCESSORY

4 sets

12/12 Unilateral Hip Thrusts
12/12 Drop Lateral Lunge

Rest 1:00-1:30 Between Sets

Time

METCON

5 rounds for Time

9 Dumbbell Hang Power Cleans
6 Dumbbell Should to Overhead
3 Devil's Presses

@ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

Tabata Banded Monster Walk

8 x 20 seconds on, 10 seconds off

Time

TEAM WOD

In Pairs, complete this workout for time.

For time
100 Power Snatch @75/55 lbs
50 Calories on a Machine / 800m Run
100 Overhead Squat @75/55 lbs
50 Calories on a Machine / 800m Run
100 Hang Squat Snatch @75/55 lbs
50 Calories on a Machine / 800m Run


While one partner is working on the barbell reps, the other partner is holding a dead hang on the pull up bar.

No Score

ACCESSORY / EXTRA

3 sets

12 Starfish
12 Plank Bird Dogs

Reps

GYMNASTICS

EMOM x 12

1: 15/12 Calories on a Machine*
2: 3-5 Ring Muscle ups
3: Rest

Reps

METCON

5 Rounds for Reps of

1:00 Single Dumbbell Step ups, 50/35 lbs, 20"
1:00 Hang Power Cleans @ 95/65 lbs
1:00 Rest

Comment Only

ACCESSORY/EXTRA

Gorilla Rows

3 x 12 Alternating Reps, Heavy

Comment Only

GYMNASTICS

Every 2:00 x 6

1 Wall Walk
3 Wall Facing Handstand Push ups
5 Dual Dumbbell Push Press @ 50/35 lbs x 2

Reps

METCON

23.2A

Complete as many reps as possible in 15 minutes of:

5 Burpee pull-ups
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)

*Add 5 Burpee Pull-ups after each round.

Comment Only

ACCESSORY / EXTRA

Bent Over Band Lat Pull down

3 x 15 Reps, hold each rep and end range for 3 seconds

Reps

METCON

Part 1. AMRAP 12
4-6-8-10-12-ect...
Wall Balls @ 20/14 lbs
Alternating Dumbbell Snatch @ 50/35 lbs

Rest 8:00

Part 2. EMOM 8
4 Clean and Jerks @ 185/125 lbs

Comment Only

ACCESSORY / EXTRA

3 sets

15 Banded Good Mornings
15/15 Standing Band hip extension

Time

METCON

In Pairs

7000m Row or Run 

or 

14 000m Bike

Completion

CORE

Pike Pulls, Feet on Rower

3 Sets of 3-6 Reps
Rest 1:00 Between Sets

Comment Only

ACCESSORY / EXTRA

Hip Openers

3 x 45 sec/side

Weight

WEIGHTLIFTING

5 Sets:

5 Reps - Back Squat - Ascending (Begin @ 60%)

Rest 2:00 Between Sets

Time

METCON

6 Rounds for time

10 Thrusters @ 75/55 lbs
10 Box Jump overs, Step Down @24/20"

Comment Only

ACCESSORY / EXTRA

Prone Hamstring Curl

3 x 15-20

Weight

ACCESSORY

Barbell Bent Over Rows

3 x 10, Moderate 
Rest 2:00 Between Sets

Time

METCON

5 Rounds
12 Sumo Deadlift High Pull @ 95/65lbs
12/10 Calories on a Machine

- Rest 2 minutes -

5 Rounds
15 Shoulder To Overhead @ 95/65lbs
15/12 Calories on a Machine

Comment Only

ACCESSORY / EXTRA

Plate Front Raise with Turn

3 x 1:00 Max reps, Rest 1:00

Time

TEAM WOD

The "LOU" Workout

44 rounds, split work with partner

- 4 Wallballs (20/14)

- 4 Pull-ups

- 4 Burpees

- 4 DB Snatches (50/35)

No Score

ACCESSORY / EXTRA

Medicine Ball Hip Toss

6 x 3

Reps

METCON

6 x AMRAP 3

60 Double unders
20 Toes to Bar
Max Deadlifts @ 275/185 lbs

-Rest 1:00 Between Amraps

Comment Only

ACCESSORY/EXTRA

Plank Bird Dogs

3 x 12-20 Reps