Rounds/Reps

METCON

AMRAP 24

400m Run
12 Toes to Bar
21 Box Jumps, Step Down @ 24/20"

Comment Only

ACCESSORY / EXTRA

T-Y-M Pull Aparts

2 x 6
1 Rep = 1 T pull, 1 Y Pull, 1 M Pull

Weight

WEIGHTLIFTING

4-5 Sets of

10 Incline Dumbbell Bench Press
5-10 Band Assisted Plyo Push Up

Rest 2:00

Rounds/Reps

METCON

4 x 3:00 Amraps, Rest 0:30 Between Amraps

10 Dumbbell Hang Cleans @ 50/35 lbs x 2
30 Double unders

Comment Only

ACCESSORY / EXTRA

Kettlebell Wrist Curls

3 x 12

Completion

PLYOMETRICS

Depth Jump + Vertical Jump + Broad Jumps

6 x 1+3

Rest 1:00-1:30

Time

METCON

Every 3:00 x 6

15/12 Cal Row
10 Burpee Over Bar
5 Front Squats @ 135/95

RX+ 155/105 lbs

Comment Only

ACCESSORY / EXTRA

3 x 10/10 Single Leg Romanian Deadlift Dumbbell Switch

Weight

SHOULDER PRESS

Workout up to a 1 Rep Max

Time

METCON

5 rounds for time

9 Strict Pull ups
15 Deadlifts @ 225/155lbs

RX+ Weighted pull ups

Comment Only

ACCESSORY / EXTRA

3 sets

20 Glute Bridge Marches
0:30 Hollow Hold, Weighted if desired

No Score

WARM UP

EMOM 9

1: 20 Air Squats
2: 15 Banded Good Mornings
3: 5-10 Strict Burpee

Comment Only

SWEAT

Part 1 (24:00)

E4MOM x 6

10/ Side Suitcase Deadlift w/ Kettlebell
10 Goblet Lunge w/ Kettlebell
5 No-Push-Up Burpees
1:00 Ski, Row, Bike, or Run
----
2 Min Rest
----

Part 2 (8:00)

E2MOM x 4
:30 Hollow Hold
:30 Rest
:30 Mountain Climbers
:30 Rest

Comment Only

EXTRA / ACCESSORY

Cross Body Lying Leg Swing

20 total reps

Time

TEAM WOD

20 Rounds

12 Burpees
12 Goblet Squats @ 53/35 lbs

Row for meters

Completion

ACCESSORY / EXTRA

Gorilla Row

3 x 10

Completion

GYMNASTICS DRILLS

3-5 Sets

2-5 Toes to Bar Timing Drill
5-10 Band Assisted Toes to Bar Drill

Rest 1:00-2:00

Time

METCON

For time

25 Power Snatch @ 75/55 lbs
150 Double Unders
50 Toes to Bar
25 Power Snatch @ 75/55 lbs
50 Toes to Bar
150 Double unders
25 Power Snatch @ 75/55 lbs

Comment Only

ACCESSORY/EXTRA

Seated Around the World

3 x 15, Light

Weight

METCON

Every 2:00 x 6

2 Snatch Balances

Rounds/Reps

METCON

AMRAP 14

4,8,12,16  etc
Calorie Fan Bike 
Wall Balls @ 20/14 lbs

Comment Only

ACCESSORY / EXTRA

Medicine Ball Deadbug

3 x 10-16

Time

METCON

4 rounds for time

400m Run
30 Alternating Dumbbell Snatch 400m Run
30 Dumbbell Step up Overs, @20" 

Dumbbell @ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

3 sets

12/12 Unilateral Hip Thrust
12/12 Romanian Deadlifts with Reach

Time

METCON

21-15-9

Deadlifts @ 275/185 lbs
Burpee Pull ups

RX+ 315/225 lbs

Completion

STRENGTH

3-5 Sets

5-10 Feet Elevated Ring Rows / Body Rows
50' Heavy Suitcase Carry

Rest 1:00-1:30

Comment Only

ACCESSORY / EXTRA

Band W Pulls

100 Hollow Rocks

Weight

WEIGHTLIFTING

EMOM 8

1 Hang Power Clean
1 Hang Squat Clean Thruster

Increasing Load

Time

METCON

Every 2:00 x 5

10 Thrusters @ 115/75 lbs
10 Box Jumps, Step Down @ 30/24”

Comment Only

ACCESSORY / EXTRA

3 sets

30 Band pull aparts
30 Banded lat pull downs

Time

METCON

Every 10:00 x 3

Run 1 mile
Recover on Rower or Bike in remaining time

Comment Only

ACCESSORY / EXTRA

Romanian Deadlift with Reach

2 x 12/12

Time

TEAM WOD

In Pairs, perform the following for time in a synchronized fashion.

20-30-40-30-20
Burpees to Plate
Overhead Sit-Ups @ 35/25 lbs
Reverse Lunges With Plate

Completion

ACCESSORY / EXTRA

Backward Bear Crawl Plate Drag

3-5 x 25’

Weight

BACK SQUAT

1 x 3 @ 57%
1 x 3 @ 67%
1 x 2 @ 76%
1 x 2 @ 86%
1 x 1 @ 91%
1 x 1 @ 95%
1 x 1 @ 98%
1 x 1 @ 101% +

Rounds/Reps

METCON

AMRAP 8

15/12 Cal Row/Bike/Ski/200m run
10 Kettlebell Swings @ 70/53 lbs

Comment Only

ACCESSORY/EXTRA

5-10:00 Cardio cool down

Rounds/Reps

METCON

In Teams of 2

Amrap 22
22 Hand Release Push ups
22 Toes to Bar
22 Calorie Row / Bike

Comment Only

ACCESSORY / EXTRA

Shoulder Airplanes

3 x 10-20 Total Reps

Weight

BACK SQUAT

8 x 2 @ 40%

After Each Set of Back Squats Perform 3-5 Band Resisted Broad Jumps

Rest 1:00

Time

METCON

21-15-9

Hang Power Cleans
Box Jumps @ 30/24", Step Down
 
Round 1 = 115/75 lbs
Round 2 = 135/95 lbs
Round 3 = 155/105 lbs
 
RX+ = 135/95 - 155/105 - 185/135

Comment Only

ACCESSORY / EXTRA

Poliquin Step-ups

3-4 x 3-6 / Leg

Reps

METCON

"Strict Nicole"

Amrap 20
400m Run
Max Strict Pull ups

Completion

POST METCON STRETCH

1:00 / Side Adductor Rocks 
1:00 / Side Straddle Stretch 
1:00 Straddle Stretch (Forward)

Comment Only

ACCESSORY / EXTRA

Band W Pulls

2-3 x 6-10

Weight

FRONT SQUAT

5 x 5 @ 50%

Rest 1:00-2:00

Completion

METCON

EMOM 5 x 2

25 Double Unders 
3-5 Deadlifts @ 225/155 lbs

Rest 1:00 Between EMOMs

RX+ 20  Heavy Rope Double Unders

Comment Only

ACCESSORY / EXTRA

Reverse Hyper Extensions

3 x 20 On GHD or Bench

Distance

CONDITIONING

2 Rounds of:

5:00 Row / Bike or Ski
- Rest 2:30
4:00 Bike / Ski or Row
- Rest 2:00
3:00 Ski / Row or Bike
- Rest 1:30
2:00 Run / 400m Run
- Rest 1:00
1:00 Burpee Broad Jump

Rest 2:00 Between Rounds

Comment Only

ACCESSORY / EXTRA

3 sets

10 Plank Bird Dog
10 Weighted Bird Dogs

TEAM WOD - PAINKLLR Edition

In Pairs, Split Work as Needed

Part A
40 Cal ROW
20 DB Cleans
20 DB Push Press
100 ft DB Lunge
20 DB Cleans
20 DB Push Press
100 ft DB Lunge
20 DB Cleans
20 DB Push Press
40 Cal ROW

Directly Into.....

Part B
3 Rounds
40 DB Gorilla Rows
300 ft Farmers Carry 
40 DB Deadlift
300 ft Farmers Carry

Directly Into.....

Part C
100 Calorie Assault Bike

*Athlete A will bike, while Athlete B completes 10 burpees before swapping. Athlete A will then complete 10 mandatory burpees before swapping back. Athletes will swap until 100 calories is reached