Time

METCON

10-9-8-7-6-5-4-3-2-1

Thrusters
3 Bar muscle ups after each set

10-9-8 @ 95/65
7-6-5 @ 135/95
4-3-2-1 @ 155/105

Weight

POST METCON

3-5 sets

10 DB Bench Press
10 DB Pullovers

Moderate to heavy load

Rest 1-2:00

Comment Only

ACCESSORY / EXTRA

Prone Hamstring curl

3 x 15 @ moderate to heavy band

Weight

WEIGHTLIFTING

Power Clean

2 x EMOM 5
Rest 1:00 between EMOMs

2 Clean @ 75%

Time

METCON

For Time

200 Double unders
50 Deadlifts 225/155 lbs
75 Box Jumps
50 KBS 70/53 lbs

Comment Only

ACCESSORY / EXTRA

Bulgarian Split Squat

3 x 12/12

Completion

METCON

EMOM 30 minutes

1- 60 Double unders
2- 15 Overhead squats @ 95/65 lbs
3- Machine
4- 15 Power Snatch @ 95/65 lbs

Machine:
15/12 Cal Row or Ski
12/10 Cal Assault Bike
10/8 Cal Fan Bike

Completion

POST METCON

3 sets

15/15 Clam Raise
30sec Star Plank hold per side

Comment Only

ACCESSORY / EXTRA

5 sets of 30 seconds on, 30 seconds off
Gorilla Row, moderate to light

Time

METCON

For time

50 Wall Balls @ 20/14 lbs
10 Strict pull ups
50 DB Hang Clean and jerks @ 50/35 lbs x 1
10 Strict Pull ups
50 Push ups
10 Strict Pull ups
50 Push ups
10 Strict pull ups
50 DB Hang Clean and jerks @ 50/35 lbs x 1
10 Strict pull ups
50 Wall Balls @ 20/14 lbs

@ 20/14lbs & 50/35lbs

Time

TEAM WOD

In Teams of 3

12 rounds (each partner does 4 rounds)
15 Wall Balls @ 20/14 lbs
12 DB Snatch @ 50/35 lbs
10 Push ups

Cap at 15 minutes

Rest 3:00

12 rounds (each partner does 4 rounds)
15 Wall Balls @ 20/14 lbs
6/6 DB Shoulder to overhead @ 50/35 lbs
10 Pull ups

Cap at 12 minutes

Comment Only

ACCESSORY / EXTRA

Tabata Machine of your choice
8 rounds
20 seconds on
10 seconds off

Weight

WEIGHTLIFTING

Power Clean

3 x EMOM 3, Rest 1:00 between EMOMs

2 Power Cleans @ 75%

Time

METCON

For Time

30-20-10
Step ups, Mix grip @ 20"
Cal Row/Ski

Mix grip: One arm in front Rack one arm in farmer's carry

50/35 DB + 53/35 KB

No Score

ACCESSORY/EXTRA

High Hang Clean High pulls
3 x 6 @ 65%

Rounds/Reps

Metcon

Amrap 24

200m Run
12 TTB
200m Run
8 Ring Dips
200m Run
4 Wall Walk

Comment Only

ACCESSORY / EXTRA

Weighted Sorrenson hold
3 x 60 seconds
Bear hug a plate or medicine ball

Weight

WEIGHTLIFTING

Power Snatch

3 x EMOM 3, Rest 1:00 between EMOMs

2 Power Snatch @ 75%

Time

METCON

3 rounds

20 Deadlifts @ 185/135 lbs
10/10 KB Thrusters @ 70/53 lbs

Comment Only

ACCESSORY / EXTRA

3 sets

15 Band Face Pulls
10/10 Band rear delt flies

Weight

WEIGHTLIFTING

Front Squat

6 sets
4 Front Squats @ 40%, Speed
4 Weighted seated vertical jumps
Rest 1:30

Reps

METCON

EMOM x 16

1- Max rep Burpee Box jump overs, 24/20”
2- Active rest
3- Max rep DB Snatch @ 50/35 lbs
4- Active rest

RX + 70/50 lbs

Comment Only

ACCESSORY / EXTRA

Weighted hollow body hold
3 x 60sec

Reps

GYMNASTICS

Bar Muscle ups

EMOM 5
6 BMU
or
6 Kipping C2B Pull ups

Time

METCON

5 rounds of

12 Hang Power Clean 
9 Shoulder to overhead
6 Overhead Reverse lunges
@ 135/95 lbs

Rest 30 sec

RX+ 155/105

Comment Only

ACCESSORY / EXTRA

Death March

5 x 25' @ moderate

Completion

METCON

EMOM 25

1- 15 Burpees
2- :45 Row or Bike
3- 25 Air Squats
4- :45 Bike or Row
5- 15 Ring rows

Completion

POST METCON

3 sets

12/12 Bulgarian Split Squats,
moderate load, farmer's carry
25' Death March
12 Starfish

Comment Only

ACCESSORY / EXTRA

10 minute cool down at easy
pace on the machine of your
choice

Time

METCON

10 rounds for time

10 Double DB hang Cleans
10 Front Rack DB Reverse Lunges
10 Glute Bridge DB floor press
15/12 Cal Row

@ 50/35 lbs x 2

Rest 1:00 after rounds 2, 4, 6 & 8

Rounds/Reps

TEAM WOD

In Pairs

3 x 10 min Amrap, Rest 2 minutes
between Amraps

Amrap 1 & 3:

While 2 partner runs 200m the other
partner performs rounds of:
10 Double Hang Cleans
10 DB Front Rack Reverse Lunges

Amrap 2
While 1 Partner runs 200m the other
performs rounds of:
10 DB Glute Bridge floor press
10 Alternating DB Hang Snatch (1 DB)

@ 50/35lbs

Comment Only

ACCESSORY / EXTRA

Medicine ball sit-up tosses
against wall or to partner

3 x 1:00

Completion

GYMNASTICS DRILL

Jumping Bar Muscle ups

5 sets of 2-3 reps

Completion

METCON

EMOM 15

1- 10 Goblet Squats + 5 Box
jumps
2- 10 Box Jumps + 5 Goblet
squats
3- 5 Bar muscle ups

@ 70/53 lbs & 30/24”

No Score

ACCESSORY/EXTRA

2 x 15/15  Single Leg RDL Dumbbell Switch

youtu.be/GicRQhwebVk

Weight

WEIGHTLIFTING

EMOM 8

1 Power Clean @ 75%

Time

METCON

"Diane"

21-15-9
Deadlifts @ 225/155
Handstand Push ups

Comment Only

ACCESSORY / EXTRA

Tricep Push down
Tabata, moderate band

Rounds/Reps

METCON

Amrap 24

100m Carry @ Moderate
10/10 Single DB Devil's Press @
50/35 lbs x 1
800m Run

Run replacement:
- Bike (1600-2000m)
- Row (800m)

Time

POST METCON

3 sets

12/12 DB Bent over rows
12 DB pullovers
12 Band pull aparts

Comment Only

ACCESSORY / EXTRA

Chinese plank
3 x 30-60 seconds

Weight

WEIGHTLIFTING

EMOM 8

1 Power Snatch @ 75%

Time

METCON

6 rounds for time

3 Overhead Squats @ 135/95
9 Wall Balls @ Heavy Or as
high as possible
12 Calories on Machine

RX+ 155/105

Comment Only

ACCESSORY / EXTRA

Low hang snatch high pull
5 x 3 @ 75%

Weight

WEIGHTLIFTING

Front Squats

6 sets
3 Front Squats, 1 & 1/4 @ 40%
4 Seated Box Jumps, as high
as possible

Rest 60 seconds

Time

METCON

3 rounds for time

2 sets of 3 rounds, rest 1:1

15 Pull ups
45 Double Unders

Comment Only

ACCESSORY / EXTRA

3 sets

10/10 Split stance pallof press
10/10 Split stance wood
chopper, moderate load

Completion

METCON

12 rounds, for Quality

3 Strict pull ups
7 HR Push ups
10 Reverse lunges
30 sec Hollow Hold
Cal Row/Bike 15/12 Cals/Ski 12/10

Comment Only

ACCESSORY / EXTRA

5 x 10-15 Frog Pump

Time

METCON

For Time

50-40-30-20-10
Power Cleans @ 75/55 lbs
30-25-20-15-10
Burpees over bar

Rest 2:00

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

Comment Only

ACCESSORY / EXTRA

6 sets

6 Wall Balls @ As heavy & as high
as possible
6 High box jumps, no rebound
Rest as needed

Time

TEAM WOD

10 rounds for time, You go I go

30 Double unders
10 Power Cleans @ 95/65 lbs
5 Burpees over bar

Rest 5 minutes

10 rounds for time, You go I go
30 Double unders
10 Thrusters @ 95/65 lbs
5 Burpees over bar

Weight

WEIGHTLIFTING

Front Squats

10 sets
2 Speed Front Squats @ 40%
3 Burpee Broad Jumps

Rest 30 seconds / You go I go

Rounds/Reps

METCON

Amrap 10 minutes

10 Deadlifts @ 225/155 lbs
10 Box Jumps @ 24/20", step down
Run 200m

Comment Only

ACCESSORY / EXTRA

3 sets

60-90 sec Sorenson hold on GHD or bench

Time

GYMNASTICS

Bar Muscle ups

30 Bar Muscle ups for time

or

30 Kipping C2B Pull ups for
time

Time

METCON

6 Sets of

15 Cal Row / Cal Bike / 12 Cal 
Ski / 200m Run

Rest 1:1

RX+ 18 Cals

Comment Only

ACCESSORY / EXTRA

5 sets

10/10 Pallof Press
10 Alternating Plank bird dogs