Weight

WEIGHTLIFTING

Back Squat

1x3 @ 57%
1x3 @ 67%
1x2 @ 76%
1x2 @ 86%
1x1 @ 95%
1x1 @ 97%
1x1 @ 100% +

Rounds/Reps

METCON

Amrap 8 minutes

15/12 Cal Row/Bike/Ski /200m run
10 DB Snatch @ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

Tabata Ball Slam
@ 30/20lbs

Weight

WEIGHTLIFTING

Romanian Deadlift

E2MOM x 5
3 reps RPE 7/10

Completion

METCON

EMOM 15

1- 16 DB Step ups @ 50/35lbs x 2
2- 8 DB Renegade Rows* @ 50/35lbs x 2
3- 15/12 Cal Row / Bike / 12/10 Ski

* Push up, row Right + row Left

Comment Only

ACCESSORY / EXTRA

Strict Toes To Bar
4 x 5-10

Time

INDIVIDUAL METCON

For time

Split Work as desired

300 Double Unders
200 Wall Balls 20/14 lbs
100 Burpees to plate

Comment Only

ACCESSORY / EXTRA

Reverse plank hold
3 x 90 seconds

Time

TEAM WOD

For Time

600 Double Unders
400 Wall Balls 20/14 lbs
200 Burpees to plate

Split Work as desired, in pairs or
teams of 3

Weight

WEIGHTLIFTING

Shoulder press

Every 90 seconds for 5 sets
2 @ 70%

Weight

METCON

4 sets of 2 minutes on, 1 minute off

5 Squat Cleans @ 60-70%
Max rep Feet elevated Ring Rows

Comment Only

ACCESSORY / EXTRA

Bird dog + row

3 x 10/side
Rest 30-45 seconds between sets

Completion

GYMNASTICS SKILLS

Bar Muscle ups

Low Bar
- Low Bar hip to bar
- Low Bar hip to bar into transition

—
High bar
- Jumping Bar muscle ups
- Bar Muscle ups

Time

METCON

“Helena”

3 rounds for time:
400m run
12 Bar Muscle-ups
21 Dumbbell Snatches 50/35lbs

Comment Only

ACCESSORY / EXTRA

Banded internal rotation
2 x 10/10
Banded external rotations
2 x 10/10

Weight

WEIGHTLIFTING

Back Squat

E2MOM x 4
1x5 @ 62%
1x5 @ 67%
1x5 @ 71%
1x5 @ 76%

Comment Only

METCON

5 rounds, each for Watts

Max Watts Row/Bike (Cap 20 seconds)
12 Banded Russian KBS 70/53 lbs
6 Med Ball Hip Toss, 14/10 lbs

Rest 1:00-1:30

Comment Only

ACCESSORY / EXTRA

Sky Touches

3 x 20 reps
Add light weight if desired

Rounds/Reps

METCON

3 x Amrap 5, 2:30 Rest

5 Deadlifts @ 225/155 (or
50-60%)
10 C2B Pull ups
15 Box Jumps @ 24/20" + Step down

Comment Only

ACCESSORY / EXTRA

DB Bent over Row
3 x 8/8 @ heavy

Time

METCON

5 rounds, Each for time

24 Air Squats
16 Bar facing burpees
8 Shoulder to overhead @ 135/95 lbs
4 Thrusters @ 135/95 lbs

Rest 1:00

Rounds/Reps

POST METCON (OPTIONAL)

Amrap 5 minutes

10 Seated Band Rows
10 Band Good Mornings
10 Band Face pulls

Comment Only

ACCESSORY / EXTRA

Elbow plank + leg raise
3 x 10/10
Rest 30 sec between sets and 60 sec
between sides

Weight

WEIGHTLIFTING

5 sets

12 Alternating Gorilla row
12/12 Heel elevated Glute Bridge

Rest 2:00

Completion

METCON

EMOM 15

1- 5 Wall walks
2- 15 Ball Slams @ 30/20lbs
3- Rest or Active Rest on bike

Comment Only

ACCESSORY / EXTRA

Echo/Assault Bike intervals
Tabata
20 seconds on, 10 seconds off for
8 rounds.

Time

INDIVIDUAL METCON

For time

Buy In 100 Cal Machine / 1600m
run
10 Rounds of
- 10 Alternating DB Hang Squat
Clean Thrusters 50/35 lbs x 1
- 10 Weighted Sit Ups 50/35 lbs x 1
Buy Out 100 Cal Machine / 1600m
run

Comment Only

ACCESSORY / EXTRA

3 sets

12 Wall balls @ As heavy and as
high as possible
6 Band resisted broad jumps
3 High box jumps
Rest 2:00

Time

TEAM WOD

10 rounds for time

Run 800m
Amrap
8 Alternating DB Hang Squat Clean
Thrusters 50/35 lbs x 1
8 Weighted Sit Ups 50/35 lbs x 1

While one partner runs, the other
performs the Amrap

Run Substitution:
Row 1000m
Bike 2000m
Ski 600-700m

Weight

WEIGHTLIFTING

Deadlift

10 @ 55%
8 @ 64%
6 @ 70%
5 @ 75%
3 x 5 @ 80%

Time

METCON

For Time

200 Step ups @ 20"

Every 2 minutes stop and perform
5 Box Jumps

RX+: 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

10 minutes on bike erg or rower
Easy pace

Weight

WEIGHTLIFTING

Shoulder press

Build up to a 3 heavy

Rounds/Reps

METCON

Amrap 10 minutes

5 Hang Power Snatch @ 135/95 lbs
15 Cal Row / Bike / Ski

Comment Only

ACCESSORY / EXTRA

Amrap 6 minutes

30 Hollow body rocks
25/25’ Suitcase Carry with heavy KB

Time

METCON

On a continuously running clock

On the 0:00
1-2-3-4-5-6-7-8-9-10
Pull ups
Front Squat @ 95/65 lbs

On the 10:00
21-15-9
TTB
Hang Power Cleans @ 95/65 lbs

On the 20:00
3 rounds
10 Bar Facing burpees
10 Thrusters @ 95/65 lbs

Comment Only

ACCESSORY / EXTRA

3 sets

12 Toe elevated RDL @ mod- light
20 Band pull aparts

Weight

WEIGHTLIFTING

Back Squat

1x5 @ 76%
1x5 @ 81%
1x2 @ 86%
3x1 @ 92%

Time

METCON

4 rounds for time

42 Double Unders
21 Wall Balls @ 20/14 lbs
6/6 DB Shoulder to overhead @
70/50lbs

Comment Only

ACCESSORY / EXTRA

3-5 sets

12/12 Fire Hydrants
12/12 Unilateral Quadruped hip
extension
12 Glute bridge + Adduction

Reps

GYMNASTICS

Chin ups

3 xMaxreps in 1 minute
 Rest 1 minute

Time

METCON

50-40-30-20-10
KBS @ 53/35 lbs
Run 400m After each set

Comment Only

ACCESSORY / EXTRA

3 sets
10 Alternating DB Bench Press
20 Bent over Lat pull down

Weight

Weightlifting

E3MOMx4
 10/10 Bulgarian Split Squat
 5 Band resisted broad jumps
 3/3 Med Ball Lateral toss against
 wall
 Score: Weight on BSS
 TC: 12 minutes

Time

METCON

5 rounds, each for time
 10 Hang Power Cleans @ 135/95
 lbs
 10 DBThruster @ 50/35lbs x 2
 Rest 1:00
 Score: Time
 TC: 15 minutes

Comment Only

Accessory

Band resisted Russian step ups,
 unweighted.
 3 x6/6 (Speed!)

Comment Only

METCON Option 1 = Individual

EMOM30
 1- 18/15 Cal Row / Bike /13-16 Ski
 2- 9 Devil Press @ 50/35 lbs x 2
 3- Active Rest*
 * Active rest can be easy shuttle
 jogging, walking, machine, air
 squats, single under. Just keep
 moving
 Score: Checkmark
 TC: 30 minutes

Rounds/Reps

AMRAP Option 2 (Partner)

 Amrap 30
 In Pairs
 10 Synchro Devil Press @
 50/35lbs x 1
 Run 200masapair
 Switch DB every 5 reps
 Score: Rounds & Reps
 TC: 30 minutes

Comment Only

Accessory

Tabata Hollow Body Hold

Comment Only

Gymnastics

 Rope climbs
 Accumulate 15 reps
 Score: Checkmark
 TC: 10 minutes

Rounds/Reps

AMRAP

Amrap 11
 11 Front Squat @ 135/95 lbs
 11 Overhead sit ups @ 45/35lbs
 Score: Rounds & Reps
 TC: 11 minutes

Comment Only

Accessory

EMOM6
 15 Sec HARDeffort on Machine

Weight

Weightlifting

Deadlift
 15 @45%
 10 @55%
 8 @64%
 6 @70%
 3x5 @76%

Time

METCON

3 Rounds for Time @ 53/35 lbs
 75 Double Unders
 100' Suitcase Carry, Left
 15 Single Arm Russian KBS Right
 100' Suitcase Cary, Right
 15 Single Arm Russian KBS, Left
 Score: Time
 TC: 12 minutes

Comment Only

Accessory

3 sets
 30 Band squat Pull through
 10 Prone Back extension

Weight

Weightlifting

 Shoulder press
 Build up to a 5 rep Max /Heavy
 Score: Weight
 TC: 15 minutes

Time

METCON

 For Time
 50-25
 Burpees
 Wall Balls @ 20/14 lbs
 RX+ 30/20 lbs
 Score: Time
 TC: 10 minutes

Comment Only

Accessory

3 sets
 20 Band bent over pulldowns
 20 Band Pull Aparts