Weight

Front Squat

Front Squat

6 sets
6 Front Squats @ 40%
6 Med Ball hip tosses

Rest 1:30 

40% 1rm Front Squat

Rounds/Reps

METCON

Amrap 12 minutes

12 DB Hang cleans 50/35 lbs x 2
12 Box Jump Over @ 30/24"

Comment Only

ACCESSORY / EXTRA

3 sets of 1:00 on, 1:00 off

Hollow body rock

Weight

WEIGHTLIFTING

E2MOM x 5

6 Med Ball weighted broad jumps
3 Push Press @ RPE 7.5-8/10

Rest 2 minutes

Time

METCON

3 rounds

5 Strict Pull ups
10 DB Floor Press, glute bridge 
15 DB Deadlifts
200m Farmer's Carry
@ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

Plate front raise + Turn

3 sets of max reps in 1 minute, rest 1 minute

Rounds/Reps

TEAM WOD

Conga line style, In teams of 3

5 sets of 5 min Amrap, Rest 2:00

8 DB Thrusters @ 50/35 lbs x 2
8 Burpee over Plate
8/6 Cal Machine

Comment Only

ACCESSORY / EXTRA

Banded Good Mornings, moderate to heavy band
3 x 20

Weight

WEIGHTLIFTING

Front Squat

Every 30 seconds for 10 sets

2 x 1&1/4 Front Squats @ 40-50%

Weight

METCON

EMOM 10

Odd- 5 Clean and jerks @ 65%
Even- 15 TTB

No Score

ACCESSORY/EXTRA

3 x 20

Seated band rows, heavy band

Rounds/Reps

Metcon

Amrap 20 minutes

5 Bar muscle ups
10 Weighted step ups*  @ 20”
15 Box Jumps @ 24/20”

Comment Only

ACCESSORY / EXTRA

5 sets

10 Alternating shoulder press
15 Overhead sit ups

Weight

WEIGHTLIFTING

Every 90 seconds x 5

3 Power Clean @ 75%

Time

METCON

10-15-25-35-25-15-10

Wall Balls @ 20/14 lbs
Run 200m between each set

Comment Only

ACCESSORY / EXTRA

3 sets

3 Dip Clean high pulls @ 40-50%
5 Weighted seated vertical jumps

Time

METCON

5 rounds for time

20 Burpees
20 Calorie Row / Ski /(12-18 bike)
20 V-Ups
20 Kettlebell Swings @ 70/53 lbs

Comment Only

ACCESSORY / EXTRA

DB Piston Rows, moderate

5 x 20 seconds on, 40 seconds off

Weight

WEIGHTLIFTING

Every 90 seconds x 5

3 Power Snatch  @ 75%

Reps

METCON

5 sets of 1:30 on, 1 min off

15 Deadlifts @ 185/135 lbs
12 Pull ups
Max rep Front Squats @ 185/135

RX+ Chest to Bar Pull ups

Comment Only

ACCESSORY / EXTRA

Bulgarian Split Squats

3 x 8/8, Heavy

Time

METCON

E6MOM x 6

Row 500m
Run 400m

Comment Only

ACCESSORY / EXTRA

4 sets

25' Death march, heavy
15 Toe elevated RDL 

Time

TEAM WOD

“The Icky Century”

Get as far as possible in 40 minutes of:

For Time
100 Box Jumps (24/20 in)
100 Jumping Pull-Ups
100 Kettlebell Swings (1/.75 pood)
100 Walking Lunge Steps
100 Knees-to-Elbows
100 Push Presses (45/35 lb)
100 Back Extensions
100 Wall Ball Shots (20/14 lb)
100 Burpees
100 Double-Unders

Comment Only

ACCESSORY / EXTRA

4 sets

10/10 Bottom up KB Press

Weight

WEIGHTLIFTING

EMOM 10

2 Power Snatch @ 75%

Time

METCON

2 rounds

21 Overhead Squat @ 95/65 lbs
15 Push up
- Rest 1:00 -
2 rounds
15 Overhead Squat @ 135/95 lbs
21 Push ups

No Score

ACCESSORY/EXTRA

Snatch pulls

4 x 2 @ 85%

Weight

WEIGHTLIFTING

Front Squat

4 sets
4 Front Squats @ 40-50%, Speed
6 Banded Russian KBS
4 Front Squats @ 40-50%, Speed

Rest 1:00

Time

Metcon

5 Round, each for time

15/12 Cal Air Bike
9 Deadlifts @ 275/185 lbs (or 75%)
6 Burpee Broad jumps

Rest 1:00

Comment Only

ACCESSORY / EXTRA

3 sets

20 Band squat pull through, fast
10 KB Sumo deadlift High pulls

Reps

GYMNASTICS

Bar Muscle ups

3  sets of 
1:00 Max Bar muscle ups
1:00 Rest
– Or – 
1:00 Max Kipping C2B Pull ups
1:00 Rest

Time

METCON

3 rounds for time

45 Double unders
15 Ring dips
45 Double unders
15 Shoulder to overhead @ 95/65 lbs

RX+ = Strict ring dips

Comment Only

ACCESSORY / EXTRA

Seated Band rows

3 x 20
Rest 1:30-2:00

Weight

WEIGHTLIFTING

EMOM 10

2 Power Clean @ 75%

Time

METCON

5 rounds for time

15 DB Hang Snatch @ 50/35 lbs x 2
15 DB Squats @ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

3 sets

20 Starfish
10/10 Side plank Hip touches

Rounds/Reps

METCON

Amrap 22 minutes

2-4-6-8-10-12, etc
Handstand push ups
DB Front Rack lunges @ 50/35 lbsx 2
Run 200m

RX+ Deficit 4/2"

Comment Only

ACCESSORY / EXTRA

Gorilla Row

3 x 20 Alternating @ moderate to heavy
Rest 2:00

Completion

METCON

EMOM 10

- 3 Snatch Deadlift + 3 Hang Power Snatch + 3 Overhead squat

@ 155/105 lbs or 70% (best snatch)

Rest 1 minute

EMOM 10
- 45 sec Machine

Rest 1 minute

EMOM 10
- 1 round of Cindy

Comment Only

ACCESSORY / EXTRA

Weighted deadbugs

3 x 1:00 "max" reps

Rest 1:00

Time

TEAM WOD

In pairs

5 rounds for time
20 Synchro Single DB Front Squat
20 Synchro Single DB devil's presses
1000m Row, you go I go

@ 50/35 lbs x1 per athlete

Comment Only

ACCESSORY / EXTRA

Tall kneeling med ball chest pass

Solo, against the wall
Tabata

With a partner:
8 x 30 seconds pass, 30 seconds off

Time

METCON

3 rounds for time

30 TTB
30 Alternating DB snatch @ 50/35 lbs
6/6 DB Turkish get ups @ 50/35 lbs

Time

CONDITIONING

Post Metcon

1600m Relay in teams of 2 or 4

No Score

ACCESSORY/EXTRA

5 sets

5/5 Banded donkey kicks
5/5 Quadruped Fire Hydrants

Weight

WEIGHTLIFTING

Power Snatch

2 x EMOM 5 
Rest 1:00 between EMOMs

2 Snatch @ 75%

Time

Metcon

E3MOM x 5

25 Wall Balls @ 20/14 lbs
10 Handstand push ups

RX+ 30/20lbs

Comment Only

ACCESSORY / EXTRA

3 sets

10/10 Bent over band pull downs, heavy band
10 Band face pulls

Completion

WEIGHTLIFTING

Front Squat

4 Sets
20 secs Max Front Squats @ 40%
5 Ball Slams @ as hard as possible

Rest 1:00

Calories

METCON

Amrap 10

Row / Bike / Ski for calories

- Every 2 minutes stop & perform
3 D-ball / Sandbag Cleans / Sumo deadlift high pulls

@ 150/100 lbs

Comment Only

ACCESSORY / EXTRA

Amrap 6

30 Hollow rocks
10 Plank Bird Dogs