Weight

SHOULDER PRESS

Work up to a 5 Rep Max for the day

Time

METCON

4 Rounds for time

12 Burpee Step ups @ 20", 50/35lbs x 2
24 Russian Kettlebell Swings @ 70/53 lbs

Comment Only

ACCESSORY / EXTRA

Hollow Body Rocks

3 x 1:00 / 1:00 

Weight

WEIGHTLIFTING

Hang Clean Complex

Every 2:00 x 6
2 Hang Power Cleans + 2 Low Hang Squat Cleans, Ascending to Heavy, not Max

Time

Annie

50-40-30-20-10 Reps For Time

Double-Unders
Sit-Ups

Comment Only

ACCESSORY / EXTRA

Prone Hamstring Curl

3 x 15

Weight

WEIGHTLIFTING

EMOM x 10

4 Dumbbell Push Press, Moderate
8 Slam Balls, Light

Rounds/Reps

METCON

AMRAP 15

3 Wall Walks
10 Deadlifts @ 155/105 lbs
100' Farmer's Carry @ 70/53 lbs

Rest 1:00 

Comment Only

ACCESSORY / EXTRA

Pallof Press
3 sets of 10/side

Time

Murph

For Time

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

All with a Weight Vest (20/14 lb)

No Score

WARM UP

Every 1:00 x 10

1: 10 Band Face Pull + 10 Band Upright Row
2: 15-20 Box Step Up

Comment Only

SWEAT

Part 1 (20:00)

Every 4:00 x 5

15 Dual Dumbbell Cleans
20 Skater Jumps
4 Manmakers
10 Dumbbell Box Step Over (lateral)
----
3:00 Rest
----
Part 2 (10:00)

Every 1:00 x 10

1: 15 Banded Glute Bridge + Static Hold until :45
2: 10/side Donkey Kick

Comment Only

EXTRA / ACCESSORY

Frog Stretch

1-2 x 0:30-0:60

Time

TEAM WOD

Team Version

For time, partition the reps in any way, one person working at a time:

250/175 Cal Bike/Ski/Row
200 Burpees over partner
100 Partner Sit-up Medicine Ball Pass

Completion

ACCESSORY / EXTRA

2 x 20 Romanian Deadlifts, Empty Bar

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’