Weight

WEIGHTLIFTING

Back Squats

E3MOM x 4
1x8 @ 62%
1x8 @ 67%
1x6 @ 76%
1x6 @ 81%

Weight

METCON

5 x 2 minutes, Rest 1 min

20 DB Step ups @ 24/20", HEAVY
Max rep double unders in
remaining time

Comment Only

ACCESSORY / EXTRA

40-30-20-10 Toe touches
45 seconds Hollow body hold
after each set

Reps

GYMNASTICS

Strict pull ups

3 x Max Reps strict pull ups

rest 2-3 minutes between sets

Time

METCON

3 rounds for time

30 Box jump over + step down @
24/20"
30 Burpees
30 V-ups

Comment Only

ACCESSORY / EXTRA

3 sets
15 Reverse Hyper ext on GHD
10 W pulls

Weight

WEIGHTLIFTING

Deadlift

15x40%
12x45%
8x55%
3x5x68%

Reps

METCON

For total Reps

3-2-1 minutes of
- Thrusters @ 50/35lbs x 2
- Hang DB Snatch @ 50/35lbs x 2

Comment Only

ACCESSORY / EXTRA

3-5 sets
8/8 side lying clam raises
25/25' Banded monster walk

Weight

WEIGHTLIFTING

4 sets

5 Bench Press @ 65-70%
100’ Bear hug or Farmer’s Carry,
Heavy

Rest 1:00 Between Sets.

Completion

METCON

5 rounds

20 seconds all out machine
Rest 20-30 seconds
6 Med Ball hip toss @ 14/10 lbs
Rest 20-30 seconds
12 Banded RKBS @ 53/35 lbs

Rest 60 seconds

Comment Only

ACCESSORY / EXTRA

Death march
3 x 50' @AHAP
Rest 60 seconds between sets

Time

METCON

For time

50 Cal Row
10 Wall walks
40 Cal Row
20 Pistols
30 Cal Row
30 TTB
20 Cal Row
40 DB Reverse lunges @2x50/35
lbs
10 Cal Row
50 DB squats @2x50/35 lbs

Time

TEAM WOD

For Time, In pairs

4 rounds
10 Wall walks
20 DB step ups
30 TTB
40 DB Squats
50 Cal row
@ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

3-5 sets

12 Feet elevated Sky touches
20 Russian twists, light

Weight

GYMNASTICS

Strict Weighted chin ups

1x8
1x6
3x4

Rest 1:30 Between Sets.

Time

METCON

4 rounds, each for time

10 Hang Power cleans @ 115/75 lbs
20 Box Jump overs + step down @
24/20"
400m Run
Rest 30 seconds

Comment Only

ACCESSORY / EXTRA

3 x 10 Banded Angels

Weight

WEIGHTLIFTING

Deadlift

15 @ 40%
12 @ 45%
8 @ 53%
4x5 @ 64%

Rounds/Reps

METCON

Amrap 9 minutes

12 Front Squat @ 135/95 lbs
9 Bar facing Burpees

Comment Only

ACCESSORY / EXTRA

3 sets

20 Weighted deadbugs
8/8 Side bends, heavy

Weight

WEIGHTLIFTING

E2MOM x 6

Strict Press
3 @ 70%

Reps

METCON

5 rounds for Reps

1 min Max cal Bike/Ski/Row
1 min DB push press @2x50/35lbs
1 min Max cal Bike/Ski/Row
1 min Ring dips

Comment Only

ACCESSORY / EXTRA

1. 3 x 10 Ring rows, pronated grip
2. 3 x 10 Ring Face pulls

Weight

WEIGHTLIFTING

Back Squat

1x8 @ 62%
1x8 @ 67%
3 x 4 @ 76%

Rest 1:30- 2:00

Time

METCON

10 rounds for time

10 Wall Balls @20/14 lbs
1 Rope climbs or 3 Strict chin-ups

Comment Only

ACCESSORY / EXTRA

Single leg hip thrust hold
3 x 30 seconds/side

Comment Only

WEIGHTLIFTING

Power Clean technique

Third pull
-Tall Muscle Clean
-Tall Power Clean
- Tall Power Clean, feet onto
plates
-----
First pull
- Tempo first pull
- Tempo + Segmented Power
clean
- Tempo Power clean

Rounds/Reps

METCON

4 x 5 minute Amraps, rest 1:30

60 Double unders
10 Renegade Rows 35/20 lbs x 2
5 Power cleans @ 70%

Comment Only

ACCESSORY / EXTRA

Unilateral quadruped hip ext
3 x 12/12
Rest 60 secondes between sets

Weight

WEIGHTLIFTING

Tempo Pause Squat

3x5 @70%

2.4.X.1 Tempo

Reps

METCON

Tabata

Machine
Ball slams 30/20 lbs
Machine
Box jumps @ 24/20”

Comment Only

ACCESSORY / EXTRA

Glute Bridge hold
3 x 60 seconds
Rest as needed

Time

INDIVIDUAL WOD

Individual workout
1500/1250 m Row
Into
10 rounds
10 Hang power Snatch 95/65 lbs
10 Overhead squats @ 95/65 lbs
Into
500/400m Row

Time

TEAM WOD

In pairs, You go I go

5000m Row
Partners must swap every time
athletes are done with the
following round
10 Hang Snatch @ 95/65
10 Overhead squat @ 95/65

Comment Only

ACCESSORY / EXTRA

30-20-10
V-ups
Sky touches
1/2 Turkish get up

Weight

WEIGHTLIFTING

Deadlift

1x15 @ @40%
1x12 @ @45%
1x8 @ @53%
3x6 @ @60%

Rest 1:30 - 2:00 Between Sets.

Time

METCON

5 rounds for time

20 HR Push ups
20 Wall Balls @ 20/14 lbs

Comment Only

ACCESSORY / EXTRA

Suitcase Carry
3 x 25/25’ @ HEAVY

Reps

GYMNASTICS

Ring Muscle ups
EMOM 6

2-6 Reps

Rounds/Reps

METCON

Amrap 18 minutes

500m Row /1000m Bike / 300ml ski
60 DU
30 DB snatch 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

3 sets
20 Russian twists with med ball
20 Overhead sit ups with Med Ball

Time

METCON

"G.I. Jane"

For Time
100 Burpee pull-ups

Comment Only

POST METCON

3 sets

30 sec Cal machine, Max effort
Rest 30 sec
6 High box jumps + Step downs

Rest 2:00

Comment Only

ACCESSORY / EXTRA

3-5 sets
7 DB Romanian Deadlift @ Heavy
7 Feet elevated Ring rows, pronated
grip

Weight

WEIGHTLIFTING

Shoulder Press

6x2 @ 70%

Rest 1:00 between sets

Time

METCON

For time:

21-15-9
HSPU
Front Squat @ 155/105 lbs

Comment Only

ACCESSORY / EXTRA

1. 3 x 12 Behind the neck band pull
down
2. 3 x 12 Bent over straight arm
band pull down

rest as needed

Weight

WEIGHTLIFTING

Back Squat
1x10 @57%
1x8 @67%
1x6 @71%
1x4 @76%

Rest 1:30-2 minutes b/w sets

Rounds/Reps

METCON

3 x 3 Min amrap, rest 1:30 min
between

10 KBS @ 53/35 lbs
10 Alternating Goblet lunges @
70/53 KB
10 TTB

Weight

Strength

3 sets:

50/50' Suitcase carry, Heavy
10/10 RDL DB switch, Mod-Heavy

Rest 2:00 between sets 
TC: 10 minutes
Score: Weight on Farmer’s carry

Completion

Metcon

EMOM 20:

Min 1- 5 wall walks
Min 2- 15/12 Cal Machine
Min 3- 10 Burpee pull ups
Min 4- 15/12 Cal machine

Score: Completion

Time

Partner Wod

In Pairs, Splitting work as desired:

For Time:

300 Wall Balls @ 20/14 lbs
150 Hang Power Cleans @ 115/75
200 Sit-ups

TC: 30 minutes

Comment Only

Optional Accessory Work

Side lying clam raise
3 x 12
Rest 30 seconds between sides
and sets
Hold 2 sec at peak contraction

Weight

Benchmark Test: Deadlift

In 12 Minutes: 
Establish 1 Rep Max Deadlift 

Score= Weight

Time

Metcon

For Time:

2000m Row
40 Box Jumps w/ step down (24'/20')
30 KB Walking Lunge steps (70/53)

TC: 15 minutes
RX+: Box: 30/24”

Comment Only

Optional Accessory Work

ACCESSORY / EXTRA
Core
3 sets
10/10 Side bends
30 sec/side Star plank