Weight

WEIGHTLIFTING

EMOM 10

Odd: 5/5 Landmine Clean & Press
Even: 5/5 Single Arm Ring Rows

Time

METCON

40-30-20-10

Alternating Dumbbell Snatch @ 50/35 lbs
Wall Balls @ 20/14 lbs

RX+ 30/20 lbs

Comment Only

ACCESSORY/EXTRA

100 Russian Twists @ medball

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