Weight

WEIGHTLIFTING

Front Squat + Split Jerk

5x 2+1 @  80%-84%

Time

METCON

3 rounds

30 Box jump overs + Step Down @ 24/20" 
20 Russian Kettlebell Swings @ 53/35 lbs
10 Thrusters @ 135/95 lbs

Comment Only

ACCESSORY/EXTRA

Hollow Ups

3 x 15 reps, hold hollow 1-2 seconds

Weight

WEIGHTLIFTING

Snatch Complex

Lift off + Squat Snatch

2 x 2+2 @ 70%
3 x 2+1 @ 72%

Rounds/Reps

METCON

Amrap 13 minutes

3-6-9-12-15-18, etc
Pull ups
100' Carry

Comment Only

ACCESSORY / EXTRA

3 sets

10 Alt DB Bench/Floor Press, heavy

Reps

METCON

5 sets

3:00 on, 1:00 Off
10 Deadlifts @ 275/205 lbs
100 Double unders
Max Reps Handstand push ups in remaining time

RX+ Strict Handstand Push ups

Reps

OPTIONAL FINISHER

Plant Front Raise With Turn

3 sets max reps in 1:00, rest 30 seconds

Comment Only

ACCESSORY / EXTRA

Reverse Hypers, on GHD or Bench
3 x 15-25

Time

METCON

“Seek Help”

11 Rounds For Time, Splitting Work Any Way w/ A Partner…

19 Calories On Any Machine
11 Dumbbell Box Step Overs @ 2x50/2x35lbs
11 Burpees to a 6" Target

Comment Only

ACCESSORY / EXTRA

2-3 sets

10/10 Quadruped Fire Hydrants
12/12 Quadruped Unilateral hip Extensions
20 Weighted Deadbugs

Weight

WEIGHTLIFTING

Overhead Squat

5 x 3 @ 82-85%

-Rest 2 Minutes between sets-

Time

METCON

5 rounds for time

10 Power Snatch @ 135/95 lbs
15 Toes to Bar

Comment Only

ACCESSORY / EXTRA

3-5 sets

6 Seated Band Row, heavy band
12 Behind the neck Band pull downs

Weight

WEIGHTLIFTING

Snatch Romanian Deadlift

4 x 4 @ 85% Snatch

Completion

METCON

EMOM

EMOM 10
Odd: 16 Alternating Dumbbell Hang Snatches, 50/35 lbs
Even: Alternate between:
- 45-second Elbow Plank Hold
- 45-second Dumbbell Sit-ups

Into

EMOM 10
Odd: 16 Alternating Dumbbell Hang Cleans, 50/35 lbs
Even: Alternate between:
- 45-second Plank Hold
- 45-second DB Sit-ups

Comment Only

ACCESSORY / EXTRA

3 sets

10/10 Elbow Plank Hip touches
50’ Death March

Time

TEAM WOD

20 rounds for time

While one partner is performing overhead walking lunges, partner 2 is performing 1 round of

10 Burpees
10 Front Squats @ 95/65 lbs
5 Strict Ring dips

Swap partner after each round until 20 total rounds are completed

Time

METCON

5 rounds for time
200m Run
6 Deadlift @ 275/185 lbs
12 Pull ups

Rest 2 minutes

5 rounds for time
200m Run
12 Hang Power Cleans 135/95 lbs
6 Bar Muscle ups 

Comment Only

ACCESSORY/EXTRA

3 sets
50’ Suitcase Cary, switch at 25’
10 Plank Bird Dogs

Weight

WEIGHTLIFTING

Snatch

12x1

3 x 1 @ 81%
3 x 1 @ 83%
3 x 1 @ 85%
3 x 1 @ 87%

Rounds/Reps

METCON

Amrap 15 minutes

25 Wall balls @ 20/14 lbs
25 Box Jump Overs 24/20", Step down

Comment Only

ACCESSORY / EXTRA

Behind the neck Snatch grip push Jerk

5 x 2 @ 85%

Weight

WEIGHTLIFTING

Front Squat

5 x 3 @ 82-85%

Rest 2-3 Minutes between sets.

Time

METCON

3 sets of

4 rounds
5 Power Clean @ 135/95 lbs
7 Bar Facing Burpees

Rest 1:00 minutes between sets

RX+ 155/105 lbs

Comment Only

ACCESSORY / EXTRA

6 sets

6 Ball Slams, as hard as possible
6 Seated high box jumps
Rest 1-2:00

Weight

WEIGHTLIFTING

Clean + Front Squat + Split Jerk

4 x (2+1+1) @ 78%-85%

Time

METCON

21-18-15-12-9-6-3

Calorie Row
Toes to Bar

Comment Only

ACCESSORY / EXTRA

Reverse Hypers on GHD or Bench
3 x 20

Time

CHAD 1000X

CHAD

1,000 box step-ups completed as a team, partner or individual for time.

3 OPTIONS:

1. Slick/Beginner // No rucksack. You pick the height of the step-ups.

2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.

3. Expert // 45# rucksack. Use a 20″ box for step-ups.

Reps

CLASS FRIENDLY CHAD

Amrap 30 minutes

Step ups @ 20"

If you have a weight vest or ruck sack, wear it

Comment Only

ACCESSORY / EXTRA

10 minutes @ moderate to easy pace on a bike or rower

Weight

WEIGHTLIFTING

Front Squat into Split Jerk

E2MOM x 5
2 + 1 @ 60-75%

Reps

METCON

EMOM 16

1- 30 sec Rope Climbs
2- 10 Shuttle runs
3- 30 sec Dual KB Shoulder to Overhead @ 53/35lbs
4- 10 Shuttle runs

Comment Only

ACCESSORY / EXTRA

3 sets

15 Banded Good mornings
15/15 Lateral Lunges

Reps

TEAM WOD

WIth a Partner, You go I go
Amrap 30 minutes

Partner 1
800m Run / Row / Ski / 1600m Bike Erg, 2000m Fan bike

Partner 2 performs rounds & reps of
10 Sit Ups
10 Push Ups
10 Kettlebell Swing @ 53/35 lbs
10 Box Jumps @ 24/20"

Weight

WEIGHTLIFTING

Snatch Complex

Snatch high pull + Low Hang Squat Snatch + Squat Snatch + Overhead Squat

4x 1+1+1+1 @ 80-82%

1 Minute rest between sets

Rounds/Reps

METCON

Amrap 14 minutes

100' Carry*
10 Front rack lunges
5 Shoulder to Overhead  
@ 155/105

Comment Only

ACCESSORY/EXTRA

Dip Snatch high pulls @ 75%

3 x 3 @ 75%

Weight

WEIGHTLIFTING

Back Squat

5 x 3 @ 82-85%

Rest 1:30- 2:00 between sets.

Time

METCON

10 Rounds for time

6 Burpee Climb up overs
30 Double unders

Comment Only

ACCESSORY / EXTRA

5 sets of

20 sec on, 40 second off on any machine, as hard as possible

Time

METCON

For Time

5000/4500m Row 

Every 2 minutes stop and perform
- 5 Strict Weighted Ring Dips @ 35/20 lbs

RX+ 50/35lbs 

Reps

POST METCON

Tabata Russian Twists

Weighted with 25/15 lbs plate or medicine ball

Comment Only

ACCESSORY / EXTRA

Reverse Hypers on Bench or GHDs

3 x 20

Weight

WEIGHTLIFTING

Clean and Jerk

EMOM 5
1+1 @ 65%
1+1 @ 70%
1+1 @ 75%
1+1 @ 80%
1+1 @ 82%

- Rest 1 min -

E2MOM x 3
1+1 @ 85-87%

Time

METCON

6 rounds for time

20 Wall balls @ 20/14 lbs
10 Pull ups

RX++ 7 Bar Muscle ups

Comment Only

ACCESSORY / EXTRA

3 sets

15/15 Side plank Hip touch

Reps

METCON

2 Rounds for Reps

2 minutes Max rep
Power Snatch @ 70%

-rest 1 minute-

2 minutes Max rep
Devil Press @ 50/35 lbs x 2

-Rest 1 minute-

2 minutes Max rep
Handstand Push ups

-Rest 1 minute-

Completion

POST METCON

4 sets

10 DB Plank Rows
15 V-ups

Rest 1-2:00

Comment Only

ACCESSORY / EXTRA

4 sets

15 Band Bent over pulldowns
15 Banded Face Pulls 

Completion

GYMNASTICS

3 sets

8-12 Strict chin ups
20 Gorilla Rows

Rest 2:00

Reps

METCON

EMOM 20

1: 30 sec Machine
2: 30 sec V-Ups
3: 30 sec Machine
4: 30 Sumo Deadlift High pulls @ 95/65 lbs

Comment Only

ACCESSORY / EXTRA

3 x Max Reps Push ups

Rest as needed