Time

Metcon

For Time:

50/40 Calorie Fan Bike
50 Burpees
30/24 Calorie Fan Bike
30 Burpees
10/8 Calorie Fan Bike
10 Burpees

Time Cap: 18 Minutes

Weight

Accessory (Optional)

On The Minute x 10:

Odd Minutes: 12 Dumbbell Bench Press
Even Minutes: 12 Back Extension

Weight

Strength

On The Minute x 8:

2 Back Squats

- Use Heaviest Load Across (~RPE 8)

Time

Metcon

5 Rounds For Time:

18/15 Calorie Row
15 Toes To Bar
12 Front Squats (115/85)

Rest 1 Minute Between Intervals

Time Cap: 20 Minutes

Time

Accessory (Optional)

5 Sets For Time:

50' Sandbag Carry (150/100)*
2 Rope Climbs

Time Cap: 10 Minutes

*Substitute: 50' Farmer's Carry (53's/35's)

Weight

WEIGHTLIFTING

5 sets

3 Bench Press @ 75% or RPE 7/10
Max rep Body Row, Feet Elevated

Rest 1:30-2:00 Between Sets

Rounds/Reps

ACCESSORIES

Amrap 12

12 Arnold Press
12 Rolling Dumbbell Skullcrushers
12 Front Delt Raises, Supine Grip

Rest 0:30 to 1:00 Between sets

Comment Only

ACCESSORY / EXTRA

EMOM 10

1- Max Cals on Machine
2- Rest

Rounds/Reps

TEAM WOD

AMRAP 30

You go I go

200m Run, Together
10 Wall balls @ 20/14 lbs
2 Wall walks
3 Burpee over wall @ 48"

Completion

ACCESSORY / EXTRA

Medicine Ball Overhead Sit-Ups

3 x 15-20

Rounds/Reps

METCON

"Nate"

AMRAP 20
2 Ring Muscle ups
4 Handstand Push ups
8 Kettlebell Swing @ 70/53 lbs

Comment Only

ACCESSORY/EXTRA

Toe Elevated Romanian Deadlift

3 x 12

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 right

Weight

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 3

Weight

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 Extensions

Weight

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 dogs

Comment 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 desired

Completion

ACCESSORY / EXTRA

Heel Overs

3 x 5-10

Distance

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/ Arm

ACCESSORY/EXTRA

Behind the Neck Band Pull Down

3 x 15

Distance

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/ Arm

Weight

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 lbs

Comment Only

ACCESSORY / EXTRA

Reverse Hyper Extension, On GHD or Bench

3 x 10-15

Time

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 10

Weight

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 10-15

Station 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 Angels

Rounds/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 10