Weight

WEIGHTLIFTING

Shoulder press

6x6 @ 70%

Rounds/Reps

METCON

Amrap 9 Minutes

6 HR Push ups
6 Overhead Squats @ 95/65 lbs
30 DU

Comment Only

ACCESSORY / EXTRA

3 rounds

20 Band pull apart
20 Band Tricep Push downs

Comment Only

WEIGHTLIFTING DRILLS

Clean Drills

- Clean lift off
- Segment Clean first pull
- Segmented Power Clean
- Tempo Squat Clean

TC: 12 minutes

Time

METCON

7 rounds

5 Squat Cleans @ 60%
10 Strict Pull ups

Comment Only

ACCESSORY / EXTRA

3 sets

50/50' Suitcase Carry
10 Plank bird dogs

Comment Only

ACCESSORY

4 sets

15 Banded squat pull through,
Heavy band
10/10 Unilateral Feet elevated hip
thrust

Rest 1:30-2:00

Reps

METCON

EMOM 18

40 seconds of work, 20 seconds
of rest
- Wall walks
- Man Makers @ 35/20lbs x 2
- Cal machine

Comment Only

ACCESSORY / EXTRA

3 sets
6/6 Bird dog (Hold every rep for 3
seconds)
30-45 seconds/ side star plank
Rest as needed between sets

Rounds/Reps

METCON

Amrap 25

5 Rounds of:
- 5 Burpee Box jumps 24/20"
- 10 HR Push ups
- 15 Goblet Squats @ 53/35lbs
5 Deadlift @ 65%

Rounds/Reps

OR TEAM WOD

AMRAP 25:

You go I go
- 4 Burpee Box Jumps @ 24/20"
- 8 HR Push ups
- 12 DB Squats 50/35 lbs x 2
While partner holds top of deadlift
@ 225/155 lbs

Comment Only

ACCESSORY / EXTRA

3 sets

10 Weighted hollow up
30 seconds Weighted hollow body
rocks
30 seconds Weighted Hollow body
hold
Rest 30-60 seconds

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 unders

Comment Only

ACCESSORY / EXTRA

3 sets
12/12 Band Rear delt Fly
12 Band Face pulls

Everyone 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 snatch

Rounds/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 lbs

Comment Only

ACCESSORY / EXTRA

Pike pulls, Feet on Rower
3 x 10-15

Weight

WEIGHTLIFTING

Deadlift

2 reps every 30 seconds for 20
sets @ 65%

RX+: 2" Deficit

Completion

METCON

E5MOM x 3

800m Run
10 Reverse lunge Wallballs
20/14lbs, As high as possible

Running subs:
1000m Row, 800m Ski, 1600m
Bike

Comment Only

ACCESSORY / EXTRA

3 x 20 band hamstring curls
Rest as needed

Weight

GYMNASTICS

Strict Chin up

Every 90 seconds x 5
1-6 Strict Chin ups

RX+
3 Weighted strict chin ups across

Time

METCON

4 rounds for Time

15 Front Squats @ 75/55 lbs
15 TTB
15/12 Cal Machine

Comment Only

ACCESSORY / EXTRA

3 sets
15 DB pullovers @heavy
10 Alternating DB strict press
@heavy

Weight

WEIGHTLIFTING

E2MOM x 5

5/5 DB Bulgarian Split Squat,
Heavy
5/5 Band Resisted Russian step up,
Speed

Completion

METCON

EMOM 16

- 15/12 Cal Machine
- 15 Sumo deadlift high pull @
95/65 lbs
- 15/12 Cal Machine
- 10 Bar facing burpees

Comment Only

ACCESSORY / EXTRA

3-5 sets
5 Seated Box jumps

Time

METCON

"Holleyman"

30 rounds
5 Wallballs @ 20/14 lbs
3 HSPU
1 Power Clean @ 225/155 lbs

Rounds/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 aparts

Rounds/Reps

METCON

Amrap 20 minutes

9 Front Squats @ 185/135 lbs
15 TTB
200m Suitcase carry @ 70/50 lbs x 1

Comment Only

ACCESSORY / EXTRA

3 sets
10 Feet elevated glute bridges
15 Russian KB swings

Weight

WEIGHTLIFTING

Shoulder Press

6x4 @ 70%
Rest 1:30-2:00 Between sets

Time

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 Run

Comment Only

ACCESSORY / EXTRA

3-5 sets

8 DB overhead Tricep
Extension, heavy
12 DB Pullover with band

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