Reps

BAR MUSCLE UPS

EMOM X 8

0:20 Max Reps Bar Muscle up

Reps

METCON

4 Rounds for Total Reps

1:00 V-Ups
1:00 Burpees over Dumbbell
1:00 Alternating Dumbbell Hang Snatch @ 50/35 lbs  
1:00 Rest

Comment Only

ACCESSORY / EXTRA

Seated Band Rows

3 x 15 Reps, Moderate Band

Reps

METCON

AMRAP 25

35 Ab Mat Sit-ups
35 Air Squats
Max Rep Ring Dips

Rest 2:00 Between Rounds

RX+ Strict Ring Dips

Comment Only

ACCESSORY / EXTRA

Pendlay Row

3 x 10

From 9am to 1pm we will be rowing in up to teams of 10 a marathon row of 42,195 meters!

Reps

METCON

Get As Far As Possible in 20:00

100-200-300-400-500m, etc
Row or Ski 
1-2-3-4-5, etc
Front Squats @ 60%

Comment Only

ACCESSORY/EXTRA

Seated Box Jumps, High

4 x 5 

Distance

HANDSTAND WALK

5 Sets

50' Handstand Walk

Rest 1:00 Between Sets

RX+ 75’

Reps

METCON

6 x 1:30 Amrap, Rest 0:30

15 Dumbbell Power Cleans @ 50/35 lbs x 2
Max Rep Dumbbell Shoulder to Overhead @ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

3 sets

10 Seated Plate Around the World
20 Bent Over Band Lat Pull down

Time

METCON

For Time:

21-15-9
Snatch

- After each set of snatches, perform:
20 Box Jump Overs, Step Down @ 24/20”

Snatch Weights: 95/65lb, 115/75lb, 135/95lb

Weight

WALKING LUNGES

5 Sets

50' Dumbbell Farmer's Carry Walking Lunges.

As heavy as possible, Across

Rest 1:00-1:30 Between Sets

Comment Only

ACCESSORY / EXTRA

Wide Stance Good Morning

3 x 20 @ light

Time

METCON

5 Rounds

75 Double Unders
25 Kettelbell Swings @ 70/53 lbs
1000m Bike / 500m  Row or Ski*

Comment Only

ACCESSORY / EXTRA

3 Sets

50’ Suitcase Carry
16 Starfish
Rest 1-1:30 Between Sets

Weight

DUMBBELL BENCH PRESS

Every 2:00 x 5

10 Dumbbell Bench Press
3 Wall Walks

Rounds/Reps

METCON

Amrap 12

12 Toes to Bar
12 Wall Balls @ 20/14lbs
12/10 Calorie Row

Comment Only

ACCESSORY / EXTRA

Reverse Snow Angels

3 x 4-8 Reps

Weight

STRENGTH

5 Sets:

6 Feet Elevated Body Rows
12 Push ups

Rest 2:00 Between Sets

Time

METCON

4 Rounds for time

20/15 Calories Row or Ski
20 Single Dumbbell Alternating Clean and Jerk @ 50/35 lbs 

Comment Only

ACCESSORY / EXTRA

Weighted Hollow Body Hold

4 x 0:30
Rest as needed

Distance

TEAM WOD

In Teams of 2:

On a 30:00 Clock, Perform
20-40-60-80-60-40-20
Wall Balls @ 20/14 lbs
Ab Mat Si-ups

Directly into:

Max distance in remaining time
100' Farmer’s Carry @ 70/53 lbs
25' Dual Kettlebell Front Rack Walking Lunges @ 70/53 lbs

No Score

ACCESSORY / EXTRA

Tabata Machine, of your choice

8 sets of 0:20 on, 0:10 off

Time

METCON

Every 2:00 x 8

10/8 Calories on a Machine
30 Double Unders
6-8 Alternating Dumbbell Snatch @ 50/35 lbs

Completion

GYMNASTICS

EMOM x 8

Odd - 1-3 Wall Walks / 25-50' Handstand Walks
Even - 5-10 Pull ups / Chest to Bar Pull ups

Comment Only

ACCESSORY/EXTRA

2 sets, light band

30 Band Pull aparts
30 Bent over band lat pull downs
-Rest 2:00 Between sets-

Weight

BACK SQUAT

Every 2:00 x 5

2 Back squats, @ ascending
*Begin @ 75%

Time

METCON

For Time

15-12-9-6-3 
Thrusters @ 135/95 lbs
Burpee to Target

Comment Only

ACCESSORY / EXTRA

Feet Elevated Glute Bridge

3 x 15-20 

Time

METCON

6 Rounds

400m Run / 500m Row/Ski / 800m Bike*
15 Deadlifts @ 185/135 lbs
10 Strict Ring Dips

RX+ 10 Weighted Ring Dips & 225/155 lbs

Comment Only

ACCESSORY / EXTRA

Scorpion Stretch

20 Total reps, slow and steady. 

Time

METCON

5 Rounds for Time

15 Hang Power Cleans @ 95/65lbs
15 Shoulder to Overhead @ 95/65lbs
Rest 1:00 Between Rounds

RX+ 135/95 lbs

Completion

CORE

AMRAP 8, In Pairs

0:20 L-Sit Hold, Supported on Rings / Paralettes, You go I go
20 Medicine Ball Partner Sit-Up / V-up Pass
20 Plank Medicine Ball Partner Pass

Comment Only

ACCESSORY / EXTRA

3-5 sets

5-8 Overhead Prone Presses

Time

METCON

On a 28 minute clock

1. AMRAP 15
20 Burpees
15 Toes to Bar
10 Power Snatch @ 115/75lbs

Rest 5:00

2. EMOM x 8
1 Power Snatch + 1 Squat Snatch
Ascending in weight, Start at 60%

Comment Only

ACCESSORY / EXTRA

GHD Reverse Hypers

3 x 15 

Weight

BENCH PRESS

4 sets

8 Reps - Bench Press, Moderate
- After each set, perform 100ft Kettlebell Farmer’s Carry @ 2 x 70/53lbs

Rest 2:00 Between Sets

Time

METCON

5 rounds, for quality

60 Double unders
16 Dual Russian Kettlebell Swings @ 53/35 lbs
16 Alternating Gorilla Rows @ 53/35 lbs

Comment Only

ACCESSORY / EXTRA

3-5 sets

10/10 Quadruped Firehydrants

Rounds/Reps

TEAM WOD

In Teams of 3

Amrap 12 minutes
15/12 Calorie Row/Ski
5 Devil's Press @ 50/35lbs + 5 Burpees

Rest 5:00

Amrap 12 minutes
12/10 Calorie Fan Bike
5 Dual Dumbbell Clean and Jerk @ 50/35lbs + 5 Chest to Bar Pull ups

No Score

ACCESSORY / EXTRA

3-5 Sets

10-16 Dumbbell Russian Twists
10 Dumbbell Overhead Sit-ups

Distance

METCON

Amrap 20

15 Wall Balls @ 20/14 lbs
15 Box Jumps, Step Down @ 24/20
25' Kettlebell Suitcase Carry @ 70/53 lbs*

* Add 25' Every round

Calories

CONDITIONING

Machine Intervals, On a Machine of your choice

8 x 0:45 on, 0:45 off

Comment Only

ACCESSORY/EXTRA

4 Sets:

1:00 - Tall Kneeling Dual KB or DB Front Rack Hold
Rest 1:00 Between Sets

Reps

METCON

Every 3:00 x 4

400m Run / 800-1000m Bike
Max Power Snatch @ 135/95lbs

No rest between sets

Weight

DEADLIFT

Every 2:00 x 5

3 Deadlifts @ 60-70%

Comment Only

ACCESSORY / EXTRA

4-6 Sets

8-12 Weighted Deadbugs
Rest 1:00 Between Sets

Weight

STRENGTH / STRICT PULL UP

5 Sets x

10 Dumbbell Step ups @ 20", Heavy
Max Rep Strict pull up

Rest 2:00

Reps

METCON

EMOM x 15

1- 0:45 Max Rep Front Squats @ 95/65 lbs
2- 0:45 Max Rep V-Ups
3- 0:45 Max Rep Double Unders

Comment Only

ACCESSORY / EXTRA

3 sets

8/8 Side Lying Clam Raises
25/25' Banded Monster Walk