Time
TEAM WOD
The "LOU" Workout
44 rounds, split work with partner
- 4 Wallballs (20/14)
- 4 Pull-ups
- 4 Burpees
- 4 DB Snatches (50/35)
No Score
ACCESSORY / EXTRA
Medicine Ball Hip Toss
6 x 3
Reps
METCON
6 x AMRAP 3
60 Double unders
20 Toes to Bar
Max Deadlifts @ 275/185 lbs
-Rest 1:00 Between Amraps
Comment Only
ACCESSORY/EXTRA
Plank Bird Dogs
3 x 12-20 Reps
Weight
WEIGHTLIFTING
Every 2:00 x 5
6 Bench Press @ Bodyweight
1-2 Rope ClimbsRounds/Reps
METCON
Amrap 15
9 Ring Dips
12 Ball Slams @ 30/20 lbs
15 Box jumps, Step Down @ 24/20"Comment Only
ACCESSORY / EXTRA
3 Sets of
20 Banded Good Mornings
6/6 Pausing Skater Jumps
Reps
METCON
Open workout 13.1
As many reps as possible in 17:00
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/85 lbs
20 Burpees
30 Snatch, 165/105 lbs
10 Burpees
Snatch, as many reps as possible, 210/120lbs
Weight
WEIGHTLIFTING
EMOM 6
Front Squat
3 reps @ 60-70%Comment Only
ACCESSORY / EXTRA
Weighted Candlestick Toes Touches
3 sets of 0:45 on, 0:45 off
Time
METCON
Every 2:00 x 8
10 Pull ups
5 Hang Power Cleans + 2 Split Jerk @ 65% Best Clean and JerkRounds/Reps
CORE
Amrap 8
50' Suitcase Carry Right, Heavy
20 Starfish
50' Suitcase Carry Left, Heavy
1:00 Tall Kneeling Front Rack Hold, moderate to heavyComment Only
ACCESSORY / EXTRA
Seated Around the World
5 x 6 
Time
METCON
For time
2 rounds of:
- 20/16 Calorie Row
- 15 Dual Dumbbell Hang Squat Cleans
2 Rounds of:
- 20/16 Cal Row
- 30 Dual Dumbbell Lunge Steps, Farmer’s Carry
2 Rounds of:
- 20/16 Cal row
- 40 Alternating Dumbell Snatch
@ 50/35 lbs Dumbbells
Comment Only
ACCESSORY / EXTRA
Prone Hamstring Curl
3 x 10 
Rounds/Reps
STRENGTH
12 Minutes to build to MAX Complex
Hang Clean + Squat Clean + Front squat + Split Jerk
Completion
METCON
12 Minute AMRAP
3 Clean & Jerks 135/95#
3 Toes to Bar
3 Box Jumps @ 24/20” (Must Step Down)
6 Clean & Jerks
6 Toes to Bar
6 Box Jumps
9 Clean & Jerks
9 Toes to Bar
9 Box Jumps
… Continue adding 3 reps every round for 12 minutes
Comment Only
ACCESSORY / EXTRA
Tabata Machine of your choice
8 x 0:20 on 0:10 off
Rounds/Reps
TEAM WOD
As many rounds and reps as possible in 25 minutes of:
300 Meter row
10 Deadlifts 185/125 lbs
50 double-unders
You go I go, Movement for movement
No Score
ACCESSORY / EXTRA
Seated Plate around the world
3 x 1:00 on, 1:00 off
Time
METCON
40-30-20-10
Medicine Ball Box Step ups, @ 20/14 lbs to 20"
Wall Balls @ 20/14 lbs
Weight
WEIGHTLIFTING
Take 10 minutes to work up to a Heavy for the day of:
3 Hang Power Clean + 1 Front Squat
Comment Only
ACCESSORY/EXTRA
Bird Dog Band Row
3 x 8/8
Time
METCON
Every 3:00 x 7
500m Row/Ski /400m Run / 1000m Bike*
3 Power Snatch @ 135/95 lbs
RX+ 155/105
Weight
WEIGHTLIFTING
Turkish Get Up
4x3/3
Rest 1:00 Between setsComment Only
ACCESSORY / EXTRA
EMOM 10
Amrap 30 sec, chose a weak movement to work on:
- Handstand Walk
- Toes to Bar
- Double Unders, etc
Time
GYMNASTICS
Get to 30 reps in as little sets as possible of
Chest to Bar Pull ups
Or
Bar Muscle ups
Time
METCON
6 x 2 Rounds, Each for time, Rest 1:00 between Sets
Alternate between:
- Couplet 1:
10/8 Calories on a Machine
8-10 Toes to Bar
- Couplet 2:
8-10 Box Jump overs, Step Downs @ 24/20"
16-20 Air SquatsComment Only
ACCESSORY / EXTRA
3 Sets:
10 Barbell Bicep Curls
15 Banded Tricep Extensions
Rest 1:00 Between Sets.
Weight
WEIGHTLIFTING
6 sets of
2 Back Squats, Ascending
3 Counter Movement Jumps
Rest 1:00-1:30 Between SetsTime
METCON
5 rounds for Time
20 Kettlebell Swings @ 53/35 lbs
50' Mix Grip Walking Lunges @ 53/35 lbs & 50/35 lbsComment Only
ACCESSORY / EXTRA
Poliquin Step-ups
3 x 10/10
Weight
WEIGHTLIFTING
Every 2:00 x 5
Push Jerks - 5 Reps, AscendingTime
METCON
10 Rounds for Time
10 Burpees
5 Clean and Jerks @ 95/65 lbs
RX+ 135/95 lbsComment Only
ACCESSORY / EXTRA
Every 2:00 x 6
25' Handstand Walk
2 Wall Walks
Weight
WEIGHTLIFTING
E2MOM x 6
5 Power Cleans
5 Shoulder to Overhead
50' Overhead Walking Lunges
Time
METCON
3 rounds for time
75 Sit-ups
10 Glute Bridge Floor Press @ 135/95 lbs
5 Wall Walks
RX+ 50' Handstand WalkComment Only
ACCESSORY / EXTRA
3 x 10 Toes up Romanian Deadlifts
Reps
TEAM WOD
In Pairs, Perform 4 Rounds For Reps:
- One Partner Working At a Time
1:00 Box Jumps, Step Down @ 30/24
1:00 KB Snatch, Right @ 53/35 lbs
1:00 Thrusters @ 95/65 lbs
1:00 KB Snatch, Left @ 53/35 lbs
1:00 Box Jumps, Step Down @ 30/24
1:00 RestComment Only
ACCESSORY / EXTRA
In Pairs, Synchro Plate raise + Turn
3 x 1:00 on, 1:00 off
Time
METCON
2 rounds, Each for Time
21 Deadlifts @ 135/95 lbs
21 Toes to Bar
15 Power Cleans @ 135/95 lbs
15 Toes to Bar
9 Hang Power Clean @ 135/95 lbs
9 Toes to Bar
Rest 2:00 Between RoundsRounds/Reps
POST METCON
12:00 AMRAP:
50ft Bodyweight Walking Lunges
100ft Carry
200ft Shuttle Runs
Rest 1:00 Between Rounds
Comment Only
ACCESSORY/EXTRA
3 sets
10 Reverse Angels
10/10 Quadruped Unilateral Hip Extensions
Completion
GYMNASTICS
Every 1:00 x 10
3 Strict Ring Dips
RX+: 1-3 Ring Muscle ups
Time
METCON
5 rounds
60 Double unders
10 Pull ups
RX+ Chest to Bar Pull ups
Comment Only
ACCESSORY / EXTRA
3 sets
12 Supinated Dumbbell Bent over Row
12 Dumbbell Overhead Tricep Extension
Reps
METCON
6 Sets of 3:00 For Reps:
- Rest 1:00 Between Sets
- Alternate Between AMRAPs
AMRAP 1:
18/15 Calories on Machine
10 Back Squats @ 115/75 lbs
Max Burpees Over Bar
AMRAP 2:
10 Back Squats @ 115/75 lbs
15 Burpees Over Bar
Max Calories on Machine
Comment Only
ACCESSORY / EXTRA
Foot Elevated Single Leg Glute Bridge
4 x 10/10 
Weight
WEIGHTLIFTING
On a 14 Minute Clock
1. Take 8 minutes to work up to a 3-Rep Heavy Push Press for the Day
Take 30% off, then at the 10:00 mark, perform:
2. 4 Rounds For Time:
5 Push Press
10 Ring Rows
Rounds/Reps
METCON
AMRAP 8mins
4-6-8-etc..
Hand Release Push-ups
Calorie Row
Comment Only
ACCESSORY / EXTRA
Tabata Machine of your choice
8 x :20 on :10 off
Time
METCON
Every 2:00 x 10
8 Goblet Step ups @ 20" @ 53/35 lbs
10 Kettlebell swings @ 53/35 lbs
12 Wall Balls @ 20/14 lbsWeight
POST METCON
3 sets
25' Silverback Swings
10 Gorilla Rows
Rest 1 :00 Between SetsComment Only
ACCESSORY / EXTRA
3 sets
12 Medicine Ball Overhead Sit- ups
24 Russian Twist with Medicine Ball