Weight

BACK SQUAT

Work up to a 1-Rep Max Back Squat

Reps

METCON

3 rounds for Reps

1:00 Max Calories on a Machine
1:00 Max Toes to Bar
1:00 Max  Burpees

Comment Only

ACCESSORY / EXTRA

3 Sets

10 Skater Hops, Stick the Landing
4 Band Resisted Broad Jumps

Time

METCON

For Time

40-30-20-10
Single Arm Devil's Press @ 50/35 lbs
10 Shuttle Runs after each set

Weight

STRENGTH

3-5 Sets

2-4 Weighted Strict Pull up
8/8 Dumbbell Bent over Rows

Rest 1:00-1:30 Between sets

Comment Only

ACCESSORY / EXTRA

Shoulder Airplane

3 x 5/side

Reps

CONDITIONING

2 Sets of

5:00 Row
4:00 Bike
3:00 Ski
2:00 Rest
1:00 Max Rep Burpees

Rest 2:30 Between Sets

Comment Only

ACCESSORY / EXTRA

Take 5-10 minutes to stretch out

Time

TEAM WOD

In Pairs, One partner working at a time.

8000m Row / Ski / 16000m Bike
5 Clean and Jerks @ 115/75 lbs

RX+ 135/95 lbs

No Score

ACCESSORY / EXTRA

100 Glute Bridge Floor Presses, Empty Bar

Break up as desired

Rounds/Reps

METCON

Amrap 18

10 Ball Slams @ 30/20 lbs
20 Toes to Bar
30 Russian Kettlebell Swings @ 70/53lbs

Distance

POST METCON

Max Distance Triple Broad Jump

3 Attempts

Rest as needed between attempts

Comment Only

ACCESSORY/EXTRA

Quadruped Firehydrants

3 x 8/8

Weight

BULGARIAN SPLIT SQUAT

Back Rack Bulgarian Split Squat

4 x 15/15 @ Moderate to Light

Time

METCON

3 Rounds for Time

50/35 Calorie on a Machine / 600m Run
35 Wall Balls @ 20/14 lbs

RX+ Wall Balls @ 30/20 lbs

Comment Only

ACCESSORY / EXTRA

Frog Pumps

3 x 1:00 Max Reps, Rest 1-2:00

Rounds/Reps

METCON

AMRAP 15

5 Strict Ring Dips
10 Bar Facing Burpees
15 Deadlifts @ 225/155 lbs

Distance

POST METCON (OPTIONAL)

Carry Relay

In teams of 3-5, get as many laps of a 50’ carry as possible in 5:00

Comment Only

ACCESSORY / EXTRA

T Y M Pull Aparts

3 x 5 Reps*
* 1 Rep = 3 pulls, T+Y+M

Weight

SNATCH

EMOM x 8

2 Power Snatch
1 Squat Snatch

Add weight every minute, working up to a heavy set for the day.

Time

METCON

5 Rounds

15 Box Jumps, Step Down @ 24/20"
12 Pull Ups

Comment Only

ACCESSORY / EXTRA

Hollow Body Hold

5 x 0:30-0:45, Rest as needed

Weight

METCON

Every 2:00 x 10

5 Front Squats @ 65-75%
35 Double Unders

Rounds/Reps

POST METCON (OPTIONAL)

Amrap 5

10 Russian Twists
8 Plank Drag Throughs with Plate
6 Seated Around the World

@ 25/15 lbs

Comment Only

ACCESSORY / EXTRA

Reverse Snow Angels

3 x 8-12

Reps

METCON

EMOM 10
Odd- 0:30 Calorie on a Machine
Even- 0:30 Dumbbell Step ups @ 50/35 lbs x 1 @ 20”

Rest 2 minutes

EMOM 10
Odd-  0:30 Calorie on a Machine
Even- 0:30 Alternating Dumbbell Hang Cleans @ 50/35 lbs x 1

Rest 2 minutes

EMOM 10
Odd-  0:30 Calorie on a Machine
Even- 0:30 Dumbbell Overhead Situps @ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

5-10:00 Cool Down on Machine of your choice

Reps

TEAM WOD

With a Partner, For Total Reps:

6:00 Max Calories on a Machine
6:00 Push ups
3:00 Wall Balls
6:00 Toes to Bar
3:00 Wall Balls
6:00 Push ups
6:00 Max Calories on a Machine

No Score

ACCESSORY / EXTRA

Weighted Deadbugs

4 x 16

Weight

DEADLIFT

10:00 to Work up to a Heavy set of 5 Reps

Time

METCON

5 Rounds for Time

20 Dumbbell Snatches @ 50/35lbs
25' Dumbbell Suitcase Walking Lunge @ 1 x 50/35 lbs*

* Add 25' Each Round

Comment Only

ACCESSORY/EXTRA

Dumbbell Windmills

3 x 10/10 

Time

METCON

In Pairs, Sharing the work as desired

150 Burpees to target
125 V-Ups
100 Strict Ring Dips

RX+ Burpee Step up Overs @ 20"

Comment Only

ACCESSORY / EXTRA

Every 2:00 x 5

1:00 Max Calories on a Machine

Calories

METCON

Amrap 3:00 x 6

36 Air Squats 
6 Power Cleans @ 70% 
Max Calorie Row

Rest 1:00 Between Amraps

Comment Only

ACCESSORY / EXTRA

3-5 Sets

10 Pike Pulls, Feet on Rower
20 Glute Bridge March

Weight

STRENGTH

4 Sets

0:20 Max Rep Strict Chin ups
0:20 Max Rep Strict Handstand Push ups
0:20 Max Rep Bent Over Rows, Light

Rest 10 seconds between movements, 1:10 second between sets. 

Time

METCON

5 rounds for time

72 Double Unders
6 Shoulder to Overhead @ 135/95 lbs

RX+ 155/105

Comment Only

ACCESSORY / EXTRA

3 Sets

20 Band Pull Aparts
20 Band Face Pulls

Rounds/Reps

METCON

"Shamrock"

4 x 3:00 Amraps, Rest 1:00 Between Amraps
17 Kettlebell Step up Overs @70/53 lbs
17 Kettlebell Sumo Deadlift High Pulls @70/53 lbs
17 Plank Kettlebell Plank  Drag Throughs @ 70/53 lbs

Distance

POST METCON

In Pairs, Max distance in 10:00 of:
10 Shuttle Runs
200' Farmer's Carry 
100' Burpee Broad Jumps

Comment Only

ACCESSORY / EXTRA

Hip Extension on GHD

3 x 15-20

Weight

WEIGHTLIFTING

1 & 1/4 Shoulder Press

6 x 2 Reps @ 60-65%
- After each set perform 10 Light Medicine Ball Chest Pass Against wall

Rest 1:00 Between sets

Rounds/Reps

METCON

AMRAP 12

3-6-9-12....
Dumbbell Deadlifts @ 50/35 lbs x 2
Toes to Rings

Comment Only

ACCESSORY / EXTRA

Glute Bridge March

3 x 1:00, Rest 0:30

Time

TEAM WOD

Broken up as desired:

300 Wall balls @ 20/14 lbs
300*  Calorie on a Machine

Both Partners working at a time. 

No Score

ACCESSORY / EXTRA

4 Sets of

50’ Death March, Moderate to heavy
50’ Inchworm Walk

OPEN WORKOUT 25.3

Weight

BENCH PRESS

8:00 to Work up to a Heavy set of 2

21 Deadlifts @ 135/95 lbs
15 Burpee Over Bar
9 Hang Power Clean @ 135/95 lbs

Rest 1:00 Between Rounds

Rounds/Reps

METCON

“The Chief”

AMRAP 3:00 x 5
3 Power Cleans @ 135/95 lbs
6 Push Ups
9 Air Squats

Rest 1:00 Between AMRAPs

Comment Only

ACCESSORY / EXTRA

3-4 Sets, Rest as needed

15 Seated Band Row
10/10 Side Plank Knee touch