Weight
WEIGHTLIFTING
Shoulder press
6x5 @ 70%Time
METCON
For time
75 Double unders
50 DB Floor press, Glute bridge
50/35lbs x 2
100 Double unders
50 DB Snatch 50/35lbs x 1
75 Double undersComment Only
ACCESSORY / EXTRA
3 sets
12/12 Band Rear delt Fly
12 Band Face pullsEveryone is welcome to take part in an exciting / patriotic WOD!
Comment Only
WEIGHTLIFTING DRILLS
- Lift off
- Segmented snatch first pull
- Segmented power snatch
- Tempo Power snatch
* Segmented = Pause in lift off
and at power position for
power snatchRounds/Reps
METCON
4 x 4 Minute Amrap, Rest 2
Amrap 1 & 2
- 3 Power Snatch @ 70%
- 15 Pull ups
Amrap 3 & 4
- 6 Box Jumps @ 30/24"
- 15 KBS @ 70/53 lbsComment Only
ACCESSORY / EXTRA
Pike pulls, Feet on Rower
3 x 10-15Weight
WEIGHTLIFTING
Deadlift
2 reps every 30 seconds for 20
sets @ 65%
RX+: 2" DeficitCompletion
METCON
E5MOM x 3
800m Run
10 Reverse lunge Wallballs
20/14lbs, As high as possible
Running subs:
1000m Row, 800m Ski, 1600m
BikeComment Only
ACCESSORY / EXTRA
3 x 20 band hamstring curls
Rest as neededWeight
GYMNASTICS
Strict Chin up
Every 90 seconds x 5
1-6 Strict Chin ups
RX+
3 Weighted strict chin ups acrossTime
METCON
4 rounds for Time
15 Front Squats @ 75/55 lbs
15 TTB
15/12 Cal MachineComment Only
ACCESSORY / EXTRA
3 sets
15 DB pullovers @heavy
10 Alternating DB strict press
@heavyWeight
WEIGHTLIFTING
E2MOM x 5
5/5 DB Bulgarian Split Squat,
Heavy
5/5 Band Resisted Russian step up,
SpeedCompletion
METCON
EMOM 16
- 15/12 Cal Machine
- 15 Sumo deadlift high pull @
95/65 lbs
- 15/12 Cal Machine
- 10 Bar facing burpeesComment Only
ACCESSORY / EXTRA
3-5 sets
5 Seated Box jumpsTime
METCON
"Holleyman"
30 rounds
5 Wallballs @ 20/14 lbs
3 HSPU
1 Power Clean @ 225/155 lbsRounds/Reps
TEAM WOD
"HolleyTeam”
Amrap 30 minutes
10 Partner Wall balls 20/14lbs
5/5 HS Push ups (partner waits in
HS)
4 Power Cleans 185/135 (1 partner
at a time)Comment Only
ACCESSORY / EXTRA
3-5 sets
12/12 DB Bent over rows
24 Band pull apartsRounds/Reps
METCON
Amrap 20 minutes
9 Front Squats @ 185/135 lbs
15 TTB
200m Suitcase carry @ 70/50 lbs x 1Comment Only
ACCESSORY / EXTRA
3 sets
10 Feet elevated glute bridges
15 Russian KB swingsWeight
WEIGHTLIFTING
Shoulder Press
6x4 @ 70%
Rest 1:30-2:00 Between setsTime
METCON
5 rounds For time
5 Snatch 135/95 lbs
18/15 Cal Row
Row subs: 15/12 Cal Airbike /
12/10 Cal Ski erg / 200m RunComment Only
ACCESSORY / EXTRA
3-5 sets
8 DB overhead Tricep
Extension, heavy
12 DB Pullover with bandWeight
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 timeComment Only
ACCESSORY / EXTRA
40-30-20-10 Toe touches
45 seconds Hollow body hold
after each setReps
GYMNASTICS
Strict pull ups
3 x Max Reps strict pull ups
rest 2-3 minutes between setsTime
METCON
3 rounds for time
30 Box jump over + step down @
24/20"
30 Burpees
30 V-upsComment Only
ACCESSORY / EXTRA
3 sets
15 Reverse Hyper ext on GHD
10 W pullsWeight
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 2Comment Only
ACCESSORY / EXTRA
3-5 sets
8/8 side lying clam raises
25/25' Banded monster walkWeight
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 secondsComment Only
ACCESSORY / EXTRA
Death march
3 x 50' @AHAP
Rest 60 seconds between setsTime
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 lbsTime
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 2Comment Only
ACCESSORY / EXTRA
3-5 sets
12 Feet elevated Sky touches
20 Russian twists, lightWeight
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 secondsComment Only
ACCESSORY / EXTRA
3 x 10 Banded AngelsWeight
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 BurpeesComment Only
ACCESSORY / EXTRA
3 sets
20 Weighted deadbugs
8/8 Side bends, heavyWeight
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 dipsComment Only
ACCESSORY / EXTRA
1. 3 x 10 Ring rows, pronated grip
2. 3 x 10 Ring Face pullsWeight
WEIGHTLIFTING
Back Squat
1x8 @ 62%
1x8 @ 67%
3 x 4 @ 76%
Rest 1:30- 2:00Time
METCON
10 rounds for time
10 Wall Balls @20/14 lbs
1 Rope climbs or 3 Strict chin-upsComment Only
ACCESSORY / EXTRA
Single leg hip thrust hold
3 x 30 seconds/sideComment 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 cleanRounds/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 setsWeight
WEIGHTLIFTING
Tempo Pause Squat
3x5 @70%
2.4.X.1 TempoReps
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