Comment Only

Weightlifting Drills

 Muscle clean- Power Clean- Power clean, pause at hip in
 return- Power Clean, pause above the
 knees on return- Power Clean, pause in setup in
 return.

Reps

METCON

Part 1, For Reps
 2 min Calorie Row/Bike/Ski
 1 min Power Clean @ 135/95 lbs
 2 min Box Jumps @24/20"
 1 min Power Clean @ 135/95 lbs
 2 min Calorie Row/Bike/Ski- Rest 3 minutes
 Part 2, For time
 Perform the total reps completed
 for time

Comment Only

Accessory

ACCESSORY/EXTRA
 Plank Bird Dog
 3 x10(total)

Weight

Weight Lifting

Back Squat
 1x5 @ 67%
 1x5 @ 76%
 1x3 @ 81%
 1x2 @ 86%
 1x1 @ 95%
 Rest 2 minutes between sets

Reps

METCON

4 x2minutes, Rest 1 min
 24 Alt DB Snatch @ 1 x 50/35lbs
 Max rep TTB
 Score: Reps / round
 TC: 12 minutes
 KG: 22.5/15

Comment Only

Accesory

Bulgarian Split Squat
 3 x10/leg
 Rest 30 seconds between legs, 60
 sec between sets

Weight

WEIGHTLIFTING

5 sets

3 Bench Press @ 75%
Max rep Body Row

Rest 2 minutes

Completion

METCON

EMOM 12

1- 20 Alt DB hang clean and jerk
@ 35/20lbs
2- 20 TTB
3- 20 DB lunges @ 2 x 35/20lbs

Comment Only

ACCESSORY / EXTRA

3 sets

15 V-ups / Knee Tucks
30 Heel touches

Rounds/Reps

METCON

"The Wall"

Amrap 30
50 Wall Balls @ 20/14
10 Wall walks
10 Burpee over wall

Rounds/Reps

TEAM WOD

Amrap 30

You go I go, in pairs
10 Wall Balls @ 20/14
2 Wall walks
3 Burpee over wall

Comment Only

ACCESSORY / EXTRA

5 sets

30 seconds Glute bridge March
Rest 30 seconds

Weight

WEIGHTLIFTING

Back Squat

1x6 @ 67%
1x6 @ 76%
1x3 @ 86%
1x2 @ 90%

Rest 2:00 Between sets. Rest as
needed before the last set.

Time

METCON

For time

30-20-10
Box Jump overs @ 24/20" + Step
down

Before each set Row 500m / Bike
1000m / Ski 400m or Run 400m

RX+ 30/24"

Comment Only

ACCESSORY / EXTRA

Toe Elevated Romanian deadlift
3 x 12

Comment Only

RING MUSCLE UP DRILLS

Ring muscle up

Swing on rings (1-2 x 5-6)
- All: Maintain tension

Low ring transition (2-3 x 3-5)
- Beginner: Ring row muscle
up transition
- Intermediate: Band assisted
strict RMU
- Advanced: Seated low ring
muscle up

Ring Muscle up practice /
modification practice
- 1-3 sets

Rounds/Reps

METCON

"Nate"

Amrap 20 minutes
2 RMU
4 HSPU
8 KBS 70/53 lbs

Comment Only

ACCESSORY / EXTRA

Side plank / Star plank
EMOM 8
Odd: 40 sec left
Even: 40 sec right

Weight

WEIGHTLIFTING

Deadlift

15 @ 45%
10 @ 55%
8 @ 64%
6 @ 68%
3 x 6 @ 72%

Comment Only

METCON

Row / Bike / Ski / Run

4-3-2-1 minutes

Rest 1:00 between efforts

Comment Only

ACCESSORY / EXTRA

5 sets

3 Seated high box jumps
6 Ball Slams / Med ball hip toss

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