Weight

Strength

Strict Press

10 Sets of 3 Reps

*Increase Weight Every 2 Sets

Time

Metcon

5 Rounds For Time:

20 Bench Press (135/95)
20/18 Calorie Fan Bike

Time Cap: 20 Minutes

RX+: (155/105)

Rounds/Reps

Metcon

AMRAP 20:

10 Strict Pull-Ups
30/24 Calorie Row
50' Dumbbell Walking Lunge (50/35)

Completion

Accessory

For Quality:

60 Banded Face Pulls*

*Every 20 Reps (Including 0): 20 V-Ups"

Weight

Power Snatch

On The 2:30 x 6:

Round 1: 6 Reps
Round 2: 6 Reps
Round 3: 6 Reps
Round 4: 4 Reps
Round 5: 4 Reps
Round 6: 2 Reps

Reps

Metcon

For Total Max Reps:

1 Minute: Max Power Cleans
2 Minutes: Max Double Unders
3 Minutes: Max Wall Walks
2 Minutes: Max Double Unders
1 Minute: Max Power Cleans

Barbell: (135/95)

Weight

Pausing Front Squats

5 Sets:

3 Pausing Front Squats*

*Pause :03 In Bottom
*Keep Weight Across 5 Sets (7-8 RPE)

Time

Metcon

On The 2:00 x 8 Rounds:

250/200m Row
10 Thrusters (95/65)

Score = Slowest Round

Rounds/Reps

Metcon

AMRAP 12:

6 Bar Muscle-Ups
9 Deadlifts (185/135)
12 Box Jump Overs (24"/20")

Completion

Accessory

On The Minute x 8:

Odd Minutes: :20 L-Sit (Accumulate)
Even Minutes: 12 Unbroken Alt. Dumbbell Snatches (50/35)*

*RX+: (70/50)

Time

Metcon

For Time:

50-40-30-20-10 Wallballs (20/14)
10-20-30-40-50 AbMat Sit-Ups

75 Single Unders After Each Round

Time Cap: 20 Minutes

Time

Metcon

Teams of 2

20 Rounds For Time:
3 Power Snatches (135/95)
200m Run
1 Rope Climb

*Partners Complete Full Rounds

Time Cap: 35 Minutes

Weight

Strength

Split Jerk

Every 3 Minutes x 3 Sets:
3 Split Jerks

Every 2 Minutes x 2 Sets:
2 Split Jerks

Every Minute x 1 Set:
1 Split Jerk

Reps

Metcon

2-2-2-3 Intervals:

25/20 Calorie Fan Bike
Max Shoulder To Overhead (135/95)

Rest 1 Minute Between Intervals

RX+: (185/135)

Time

Metcon

For Time:

600m Run
6 Rounds of Chest-To-Bar "Cindy"
600m Run
6 Rounds of Chest-To-Bar "Cindy"
600m Run

1 Round of Chest-To-Bar "Cindy"
5 Chest To Bar Pull-Ups
10 Push-Ups
15 Air Squats

Time Cap: 30 Minutes

Completion

Accessory (Optional)

3 Sets For Quality:

15 Banded Good Mornings
:20 Handstand Hold
25 Hollow Body Rocks

Weight

Strength

Build To A Heavy Complex:

5 Deadlifts
3 Cleans
1 Hang Power Clean

Rounds/Reps

Metcon

AMRAP 12:

30 Double Unders
2-4-6-8-10... Power Cleans (155/105)*

*Add 2 Reps Each Round

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