Time

METCON

EMOM x 12

1. 12/10 Calorie Bike/Row/Ski*
2. 5 Strict Pull ups
3. 3 Hang Power Snatch @ 60-65%

At the 12:00 mark, Rest 3:00 then

3 rounds for time
21/18 Calorie Bike/Row/Ski
15 Pull ups
9 Hang Power Snatch @ 75/55 lbs

Comment Only

ACCESSORY / EXTRA

Bent Over Band Lat Pull downs

3 x 15

Weight

BACK SQUATS

3 x 3 @ 85%
2 x 2 @ 87%

Rest 2:00 Between Sets

Rounds/Reps

METCON

AMRAP 12

60 Double Unders
3 Wall Walks
4 Back Rack Forward Lunges @ 115/75 lbs

* Add 2 Lunges every round

RX+ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

Weighted Hip Thrust

3 x 6-8, Heavy

Reps

GYMNASTICS

EMOM 9

1- 0:40 Max Distance Row or Bike
2- 0:40 Max Rep Rope Climbs
3- Rest

Distance

METCON

Every 2:00 until “death”

10 Box Jumps, Step Down @ 24/20"
50m Row*

Add 50/25 m on the machine until death. 

Comment Only

ACCESSORY / EXTRA

Single Arm Kettlebell Deadstop Row

5 x 3-5, Heavy

Weight

FRONT SQUATS

Every 0:45 x 10

3  Front Squats @ 40%

Time

METCON

Every 6:00 x 2

21-15-9
Shoulder to Overhead @ 115/75 lbs
Burpee Over Bar

RX+ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

GHD Hip Extensions

3 x 12-20

Time

CONDITIONING

4 Rounds

1000m Run / 2000m Bike
2:00 Armap @ recovery pace
- 0:30 Machine of your choice
- 0:30 Burpees

Comment Only

ACCESSORY / EXTRA

Tabata Hollow Holds

8 x 0:20 on/0:10 off

Reps

CONDITIONING

2 Sets of

5:00 Row
4:00 Bike
3:00 Ski
2:00 Rest
1:00 Max Rep Burpees

Rest 2:30 Between Sets

Comment Only

ACCESSORY / EXTRA

Take 5-10 minutes to stretch out

Distance

TEAM WOD

In Teams of 3

Amrap 24
- 200' Mixed Grip Carry @ 70/53 lbs, Split Up as Desired
Max Rep of :
- 8 Alternating Dumbbell Hang Snatches @ 50/35 lbs
- 8 Burpees Over Dumbbell @ 50/35 lbs

While 2 partners are working on the Carry, the third partner is working on the Amrap.

No Score

ACCESSORY / EXTRA

3 x 10-15 Overhead Sit-ups

Weight

FRONT SQUATS

Every 3:00 x 3

10 Front Squats @ 55%

Time

METCON

4 rounds For time

60 Double Unders
15 Deadlifts @ 225/155 lbs
5 Wall Walks

RX+ 50' Handstand Walk

Comment Only

ACCESSORY/EXTRA

Glute Bridge March

3 x 1:00, Rest 1:00 

Reps

STRICT PULL UPS

Get to 30 Reps in as little sets as possible

RX+ 50 reps

Time

METCON

For Time:

21-18-15-12-9-6-3
Calorie Fan Bike
Push Ups

RX+ Ring Push ups

Comment Only

ACCESSORY / EXTRA

3 sets

10 Ring Face Pulls
20 Band Pull aparts

OR

1 Rep Max Back Squat

Reps

AIR SQUATS

Tabata Air Squats

Time

METCON

Every 2:00 x 10

8 Kettlebell Swings @ 53/35 lbs
8 Box Jump Overs, Step Down @ 24/20"
8 Wall Balls @ 20/14 lbs

RX+ 10 Reps

Comment Only

ACCESSORY / EXTRA

3 x 3-6 Band Assisted Nordic Curls

Reps

METCON

Amrap 16 minutes

4,8,12,16,20, etc
Power Cleans @ 155/105 or 70%
Run 400m

Comment Only

ACCESSORY / EXTRA

3 sets

12 Landmine twists @ heavy
12 Strict Leg Raises

Weight

BACK SQUAT

Work up to a 1-Rep Max Back Squat

Reps

METCON

3 rounds for Reps

1:00 Max Calories on a Machine
1:00 Max Toes to Bar
1:00 Max  Burpees

Comment Only

ACCESSORY / EXTRA

3 Sets

10 Skater Hops, Stick the Landing
4 Band Resisted Broad Jumps

Time

METCON

For Time

40-30-20-10
Single Arm Devil's Press @ 50/35 lbs
10 Shuttle Runs after each set

Weight

STRENGTH

3-5 Sets

2-4 Weighted Strict Pull up
8/8 Dumbbell Bent over Rows

Rest 1:00-1:30 Between sets

Comment Only

ACCESSORY / EXTRA

Shoulder Airplane

3 x 5/side

Reps

CONDITIONING

2 Sets of

5:00 Row
4:00 Bike
3:00 Ski
2:00 Rest
1:00 Max Rep Burpees

Rest 2:30 Between Sets

Comment Only

ACCESSORY / EXTRA

Take 5-10 minutes to stretch out

Time

TEAM WOD

In Pairs, One partner working at a time.

8000m Row / Ski / 16000m Bike
5 Clean and Jerks @ 115/75 lbs

RX+ 135/95 lbs

No Score

ACCESSORY / EXTRA

100 Glute Bridge Floor Presses, Empty Bar

Break up as desired

Rounds/Reps

METCON

Amrap 18

10 Ball Slams @ 30/20 lbs
20 Toes to Bar
30 Russian Kettlebell Swings @ 70/53lbs

Distance

POST METCON

Max Distance Triple Broad Jump

3 Attempts

Rest as needed between attempts

Comment Only

ACCESSORY/EXTRA

Quadruped Firehydrants

3 x 8/8

Weight

BULGARIAN SPLIT SQUAT

Back Rack Bulgarian Split Squat

4 x 15/15 @ Moderate to Light

Time

METCON

3 Rounds for Time

50/35 Calorie on a Machine / 600m Run
35 Wall Balls @ 20/14 lbs

RX+ Wall Balls @ 30/20 lbs

Comment Only

ACCESSORY / EXTRA

Frog Pumps

3 x 1:00 Max Reps, Rest 1-2:00

Rounds/Reps

METCON

AMRAP 15

5 Strict Ring Dips
10 Bar Facing Burpees
15 Deadlifts @ 225/155 lbs

Distance

POST METCON (OPTIONAL)

Carry Relay

In teams of 3-5, get as many laps of a 50’ carry as possible in 5:00

Comment Only

ACCESSORY / EXTRA

T Y M Pull Aparts

3 x 5 Reps*
* 1 Rep = 3 pulls, T+Y+M

Weight

SNATCH

EMOM x 8

2 Power Snatch
1 Squat Snatch

Add weight every minute, working up to a heavy set for the day.

Time

METCON

5 Rounds

15 Box Jumps, Step Down @ 24/20"
12 Pull Ups

Comment Only

ACCESSORY / EXTRA

Hollow Body Hold

5 x 0:30-0:45, Rest as needed

Weight

METCON

Every 2:00 x 10

5 Front Squats @ 65-75%
35 Double Unders

Rounds/Reps

POST METCON (OPTIONAL)

Amrap 5

10 Russian Twists
8 Plank Drag Throughs with Plate
6 Seated Around the World

@ 25/15 lbs

Comment Only

ACCESSORY / EXTRA

Reverse Snow Angels

3 x 8-12