Rounds/Reps
CONDITIONING
Amrap 30
1250/1000m Row/Ski
10 Shuttle Runs
4500/4000m Fan Bike
200' Carry*
* Carry of athletes choice, light to moderate load
Comment Only
ACCESSORY / EXTRA
Plank Bird Dog
3 x 10
Time
TEAM WOD
5 Rounds for Time
20 Synchro Toes to bar
20 Alternating Dumbbell Step ups, 20” @ 50/35 lbs x 1
20 Synchro Dumbbell Clean And Jerks @ 50/35 lbs x 1
400m Run
No Score
ACCESSORY / EXTRA
5 x 0:20 on 0:20 Off
Heel Overs
Weight
SPLIT JERK
Take 8:00 to work up to a Heavy set of 2
Rest & Reset 1:00 Then
EMOM 5
2 Reps @ 75% of Heavy set of 2
Time
METCON
5 rounds
12 Single Arm Devil's Press @ 50/35 lbs
24 Wall Balls @ 20/14lbs
Comment Only
ACCESSORY/EXTRA
Overhead Reverse Lunge + Knee Drive
5 x 6/6
Time
METCON
EMOM x 12
1. 12/10 Calorie Bike/Row/Ski*
2. 5 Strict Pull ups
3. 3 Hang Power Snatch @ 60-65%
At the 12:00 mark, Rest 3:00 then
3 rounds for time
21/18 Calorie Bike/Row/Ski
15 Pull ups
9 Hang Power Snatch @ 75/55 lbsComment Only
ACCESSORY / EXTRA
Bent Over Band Lat Pull downs
3 x 15
Weight
BACK SQUATS
3 x 3 @ 85%
2 x 2 @ 87%
Rest 2:00 Between Sets
Rounds/Reps
METCON
AMRAP 12
60 Double Unders
3 Wall Walks
4 Back Rack Forward Lunges @ 115/75 lbs
* Add 2 Lunges every round
RX+ 135/95 lbs
Comment Only
ACCESSORY / EXTRA
Weighted Hip Thrust
3 x 6-8, Heavy
Reps
GYMNASTICS
EMOM 9
1- 0:40 Max Distance Row or Bike
2- 0:40 Max Rep Rope Climbs
3- Rest
Distance
METCON
Every 2:00 until “death”
10 Box Jumps, Step Down @ 24/20"
50m Row*
Add 50/25 m on the machine until death.
Comment Only
ACCESSORY / EXTRA
Single Arm Kettlebell Deadstop Row
5 x 3-5, Heavy
Weight
FRONT SQUATS
Every 0:45 x 10
3 Front Squats @ 40%
Time
METCON
Every 6:00 x 2
21-15-9
Shoulder to Overhead @ 115/75 lbs
Burpee Over Bar
RX+ 135/95 lbs
Comment Only
ACCESSORY / EXTRA
GHD Hip Extensions
3 x 12-20
Time
CONDITIONING
4 Rounds
1000m Run / 2000m Bike
2:00 Armap @ recovery pace
- 0:30 Machine of your choice
- 0:30 BurpeesComment Only
ACCESSORY / EXTRA
Tabata Hollow Holds
8 x 0:20 on/0:10 off
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
Distance
TEAM WOD
In Teams of 3
Amrap 24
- 200' Mixed Grip Carry @ 70/53 lbs, Split Up as Desired
Max Rep of :
- 8 Alternating Dumbbell Hang Snatches @ 50/35 lbs
- 8 Burpees Over Dumbbell @ 50/35 lbs
While 2 partners are working on the Carry, the third partner is working on the Amrap.No Score
ACCESSORY / EXTRA
3 x 10-15 Overhead Sit-ups
Weight
FRONT SQUATS
Every 3:00 x 3
10 Front Squats @ 55%
Time
METCON
4 rounds For time
60 Double Unders
15 Deadlifts @ 225/155 lbs
5 Wall Walks
RX+ 50' Handstand Walk
Comment Only
ACCESSORY/EXTRA
Glute Bridge March
3 x 1:00, Rest 1:00 
Reps
STRICT PULL UPS
Get to 30 Reps in as little sets as possible
RX+ 50 reps
Time
METCON
For Time:
21-18-15-12-9-6-3
Calorie Fan Bike
Push Ups
RX+ Ring Push ups
Comment Only
ACCESSORY / EXTRA
3 sets
10 Ring Face Pulls
20 Band Pull aparts
OR
1 Rep Max Back Squat
Reps
AIR SQUATS
Tabata Air Squats
Time
METCON
Every 2:00 x 10
8 Kettlebell Swings @ 53/35 lbs
8 Box Jump Overs, Step Down @ 24/20"
8 Wall Balls @ 20/14 lbs
RX+ 10 Reps
Comment Only
ACCESSORY / EXTRA
3 x 3-6 Band Assisted Nordic Curls
Reps
METCON
Amrap 16 minutes
4,8,12,16,20, etc
Power Cleans @ 155/105 or 70%
Run 400m
Comment Only
ACCESSORY / EXTRA
3 sets
12 Landmine twists @ heavy
12 Strict Leg Raises
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