Weight
BACK SQUAT
3 x 6 @ 70%
Rest 2:00 Between sets
Rounds/Reps
METCON
AMRAP 4 x 3, Rest 1:00 Between Amraps
20/17 Calorie Row / Ski
50' Suitcase Walking Lunges
10 Alternating Dumbbell Snatch
@ 50/35 lbs x 1
Comment Only
ACCESSORY / EXTRA
EMOM 8, Star / Side Plank
Odd: 40 sec left
Even: 40 sec rightWeight
POWER CLEANS
Every 1:30 x 9
3 Single Power Cleans
@ 30-45% of Best Deadlift or RPE 5-6/10
Time
METCON
For Time
30-20-10
Box Jump Overs, Step Down @ 24/20"
Toes to Bar
RX+ 30/24"
Comment Only
ACCESSORY / EXTRA
Seated High Box Jumps
5 x 3Weight
SPLIT JERK
6 x 1, Working up to a Heavy For the Day
Rounds/Reps
METCON
7 Rounds For Time
12 Hand Release Push ups
6 Front Squats @ 185/125 lbs
30 Double Unders
RX+ 225/155 lbs & Strict Handstand Push ups
Comment Only
ACCESSORY / EXTRA
3 rounds
20 Band pull apart
20 Band Tricep ExtensionsWeight
DEADLIFT
Take 15:00 to Find 1 Rep Max
Deadlift
Rounds/Reps
METCON
AMRAP 10
Run 200m
2-4-6-8-10, etc
Burpee Pull ups
Comment Only
ACCESSORY / EXTRA
3 sets
50/50' Suitcase Carry
10 Plank bird dogsComment Only
METCON
EMOM 20
1 - 2-5 Strict Pull ups / 1-3 Rope Climbs
2 - 6-10 Pistols
3 - 2-5 Strict Ring Dips
4- 2-5 Man Makers @ 35/20lbs x 2
Comment Only
ACCESSORY / EXTRA
Tabata Machine of your choice
Rounds/Reps
TEAM WOD
AMRAP 25:
You go I go, Round for Round
3 Toes to Bar
6 Box Jump, Step Down
9 Kettlebell Swings @ 53/35 lbs
After every 6 Rounds, partners must stop the work and complete 100 double unders, share as desiredCompletion
ACCESSORY / EXTRA
Heel Overs
3 x 5-10Distance
METCON
8000/7000m Row For Time or Max Distance in 30:00
In Teams of 4
P1: Max Distance Row 1:00
P2: Rest
P3: Max Rep Kettlebell Deadlifts @ 70/53 x 2
P4: Max Rep Plank Drag Through @ 50/35 lbs (DB)Comment Only
ACCESSORY / EXTRA
Kettlebell Deadstop Row
3 x 8-12/ ArmACCESSORY/EXTRA
Behind the Neck Band Pull Down
3 x 15Distance
METCON
8000/7000m Row For Time or Max Distance in 30:00
In Teams of 4
P1: Max Distance Row 1:00
P2: Rest
P3: Max Rep Kettlebell Deadlifts @ 70/53 x 2
P4: Max Rep Plank Drag Through @ 50/35 lbs (DB)Comment Only
ACCESSORY / EXTRA
Kettlebell Deadstop Row
3 x 8-12/ ArmWeight
BACK SQUAT
Every 2:00 x 6
3 Back Squats @ 75-85%
Time
METCON
For Time
21-15-9
Pull ups
Push Ups
Into
21-15-9
Wall Balls @ 20/14 lbs
Medicine Ball Sit-Ups @ 20/14 lbs
RX+ Chest to Bar Pull ups & Wall Balls @ 30/20 lbsComment Only
ACCESSORY / EXTRA
Reverse Hyper Extension, On GHD or Bench
3 x 10-15Time
Grace
For Time
30 Clean-and-Jerks (135/95 lb)Distance
METCON
AMRAP 12
400m Run
Rest 1:00 Between Runs
Comment Only
ACCESSORY / EXTRA
Hollow Body Plate Pull Overs
3 x 10Weight
WEIGHTLIFTING
5 Sets, Working up to a heavy set of 8
8 Alternating reverse Back Rack Lunges
Rest 1:00-1:30
Time
METCON
3 Rounds For Time
24 Alternating Dumbbell Snatch
12 Lateral Dumbbell Step Up Overs @ 20"
24 Alternating Dumbbell Cleans
12 Lateral Dumbbell Step Up Overs @ 20"
@ 50/35 lbs x 1
Comment Only
ACCESSORY / EXTRA
3 x 6/6 Supported Hip Airplanes
Completion
STRENGTH
5 Sets
5-8 Strict Pull ups / Strict Chest to Bar
12 Plank Dumbbell Rows, RPE 8/10
0:20-0:30 Dead Hang Hold
Rest 1:30-2:00
Completion
METCON
EMOM 12
- 14/11 Cal Machine
- 15 Sumo Deadlift High Pull @ 95/65 lbs
- 14/11 Cal Machine
- 10 Shoulder to Overhead @ 95/65 lbs
Comment Only
ACCESSORY / EXTRA
Pike Pulls, Feet on Rower
3 x 10-15Station 1 (in 12 minutes)
100/80 Calorie Bike
1000m Row
in remainting time:
1-2-3-4-5-...+1
25' Shuttle Runs
-rest 3 minutes-
Station 2 (in 12 minutes)
EMOM 6
Max Reps Strict Pull-
ups/Ring Rows (3 attempts
per partner)
Right into...
EMOM 6
Max Reps Strict Press*
(3 attempts per partner)
-rest 3 minutes-
*Rx (95, 65lb.)
Intermediate (75, 55lb.)
Open (45, 35 lb.
Station 3 (in 12 minutes)
AMRAP 12, reps split
however
50 Box Jump Overs (24,
20in.)
25 Burpees
40 Single-Arm DB
Snatches*
25 Burpees
30 Single DB Box Step-
overs* (20in.)
25 Burpees
20 Single-Arm Devil's Press*
-rest 3 minutes-
*Rx (50, 35lb.)
Intermediate (35, 20lb.)
Open (20, 15 lb.)
Rounds/Reps
TEAM WOD
AMRAP 35
10 Box Jumps, Step Down @ 24/20"
6 Handstand Push ups
4 Squat Snatch @ 135/95 lbs
RX+ 155/105 lbs
Completion
ACCESSORY / EXTRA
2-4 x 3-5 Reverse Snow AngelsRounds/Reps
METCON
AMRAP 20
5 Front Squats @ 185/135
10 Toes to Bar
200m Suitcase carry @ 70/53lbs x 1
RX+ 225/155 lbs
Comment Only
ACCESSORY/EXTRA
Plank Bird Dog
3 x 10Comment Only
GYMNASTICS
5 Sets:
0:05-0:15 Top Of Pull Up Hold
0:03-0:05 Descent
0:15-0:25 Dead Hang Hold
Rest 1:00 Between Sets
Add Weight or Band As needed
Time
METCON
9-15-21-15-9
Dumbbell Bench Press / Floor Press @ 50/35 lbs x 2
Deadlifts @ 225/155 lbs
Calorie Row*
Comment Only
ACCESSORY / EXTRA
Overhead Tricep Extension
3 x 15Weight
POWER SNATCH
Take 10:00 to work up to a heavy set of 2
Time
Nancy
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)Comment Only
ACCESSORY / EXTRA
3 Sets
12/12 Calf Raises
12 Band Squat Pull ThroughComment Only
GYMNASTICS
Ring Muscle ups
Max Total reps in 6 Sets
Rest 1:30 Between Sets
Time
METCON
6 rounds for Time
10 Box Jump Over, Step down @ 24/20"
10 Burpees
10 V-ups
Comment Only
ACCESSORY / EXTRA
Chainsaw Row
3 x 10/10Reps
METCON
For total Reps
AMRAP 10
15 Wall Balls @ 20/14
9 Power Cleans @ 135/95 lbs
Rest 2:00
AMRAP 8
9 Wall Balls @ 20/14
6 Hang Power Cleans @ 95/65
Rest 2:00
AMRAP 6
15 Air Squats
9 Kettlebell Swings @ 53/35 lbs
RX+ = 155/105, 135/95 lbs, 70/53 lbsComment Only
ACCESSORY / EXTRA
3 Sets
8/8 Side Lying Clam Raises
25/25' Banded Monster WalkNo Score
WARM UP
Complete as many rounds as possible in 7:00...
10/direction Banded Lateral Monster Walk (left/right)
10/direction Banded Monster Walk (forward/back)
10 Banded Glute Bridge Ups
5/side Donkey Kicks
Comment Only
SWEAT
Part 1 (6:00)
Every 1:00 x 6
1: 8/side Split Stance Wood Choppers
2: 8-10 Kneeling Dual Curl + Arnold Press
----
2:00 Rest
----
Part 2 (21:00)
Every 7:00 x 3
60 Calorie Row, Bike, Ski (4:00 Run)
15/side Kettlebell Snatch + Reverse Lunge
5/side Elevated Push Up / On knees
----
2:00 Rest
----
Part 3 (4:00)
Every 1:00 x 4
1: 8/side Single Arm Upright Row
2: 3-5 Pull Up Negative (3 second descent) / Ring Row Negative