Calories

METCON

4 x 4 minutes on, 1 min of. Alternate between amrap 1 & 2

1. Amrap 4
Machine, Max Cals

2. Amrap 4
7 Power Snatch @ 95/65
7 Burpee over bar

RX + 135/95 lbs

Rounds/Reps

METCON

Record Rounds/reps here

Comment Only

ACCESSORY/EXTRA

Bulgarian Split Squat

5 x 3/3 @ Heavy

Weight

WEIGHTLIFTING

Clean and Jerk

1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
4 x 1 @ 80%-84%

Time

METCON

3 rounds for time

100 Double unders
20 Push Press @ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

Clean pull

4 x 2 @ 85-90%

Weight

WEIGHTLIFTING

Front Squat

4 x 3 @ 80%

Rest 1-2 minutes between sets.

Completion

METCON

EMOM 18

- Cal Machine*
- 20 Wall balls 20/14 lbs
- 16 V-ups

Cal Machine:
Row, Ski, Bike Erg: 16/15  (Rx+ 18/15)
Echo: 12/8 (RX+ 15/12)
Assault: 15/12 (RX+ 18/14)

Comment Only

ACCESSORY / EXTRA

GHD Hip Extension

5 x 10

Weight

WEIGHTLIFTING

SNATCH

E2MOM x 5
Snatch high pull + Squat Snatch
2+1 @ 70%

Time

METCON

2-4-6-8-10-8-6-4-2
Deadlifts 275/185 lbs
4-8-12-16-20-16-12-8-4
Push ups 

RX+ Handstand Push ups

Comment Only

ACCESSORY / EXTRA

Snatch Balance

4 x 4 @ 65-75%

Rounds/Reps

METCON

Amrap 20 minutes

400m Run
4 Alternating Dumbbell Clean + Step up @50/35 x 1, 20

Add 4 Reps to each round on the clean + step ups

RX+ 70/50 lbs or 100/70 lbs Sandbag/D Ball

Comment Only

ACCESSORY / EXTRA

Weighted Deadbugs

5 x 10

Completion

WEIGHTLIFTING

E2MOM x 5

3 @ Split Stance Strict Press Moderate to heavy across

Time

METCON

5 rounds for time

60 Double unders
6 Thrusters @ 135/95 lbs
3 Strict Weighted Pull ups @ 35/20 lbs x 1

Comment Only

ACCESSORY / EXTRA

Quadruped Unilateral Hip extension
3 x 15/15

Rounds/Reps

TEAM WOD

Amrap 24 minutes

In teams of 3
2 Rope Climbs
10 Burpees to plate
20 DB Snatches @ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

Clean Pull 
8 x 2 @ 75%

Weight

WEIGHTLIFTING

Back Squat

Every 2:30 x 4
3 @ 80%

Reps

METCON

4 x 2:00 on, 1:00 off

Sets 1 & 2:
20 Pistol Squats
Machine cals in remaining time

Sets 3 & 4
20/16 Cal Machine*
Max reps pistols in remaining time

Comment Only

ACCESSORY/EXTRA

Hollow Body Hold, weighted

5 x 30 seconds, rest 30 seconds

Time

METCON

20 Strict toes to Bar
15 Box Jumps 30/24"
10 Wall Walks
15 Box Jumps 30/24"
10 Wall Walks
15 Box Jumps 30/24"
20 Strict Toes to Bar

Reps

CONDITIONING

3 x 1:00 Max reps Medicine ball pass with partner

Rest 1 minute

Comment Only

ACCESSORY / EXTRA

Dip Snatch High Pull

5 x 3 @ 65-75%

Weight

WEIGHTLIFTING

Clean and Jerk

Take 15 minutes to work up to a 1 rep max Clean and Jerk

Time

METCON

3 rounds for time

15 Clean grip Deadlifts 185/135 lbs
10 Ring Dips

Comment Only

ACCESSORY / EXTRA

DB Bent over Row @ Heavy

5 x 5/5

Time

METCON

5 rounds, each for time

800m Run
20 Chest to Bar Pull ups

Rest 2 minutes / Active rest

Comment Only

ACCESSORY / EXTRA

Light banded psoas pulls

2 x 20/20

Weight

WEIGHTLIFTING

Snatch

Take 15 minutes to work up to a 1 rep max Snatch

Rounds/Reps

METCON

Amrap 8 minutes

2-4-6-8-10, etc
KBS @ 53/35 lbs
Wall balls @ 20/14 lbs

Comment Only

ACCESSORY / EXTRA

Sotts Press, light

3 x 8

Reps

METCON

6 x 2 minutes on, 1 minute off
21/18 Cal Row/Ski / 200m Run
Max rep Plate Devil presses @ 25/15 lbs

Completion

POST METCON

Bent over supinated DB rows

3 x 10 @ moderate, for quality

Comment Only

ACCESSORY / EXTRA

RDL DB Switch, moderate to light load
5 x 30 sec/leg

Rounds/Reps

TEAM WOD

Amrap 25

10-20-30, etc
Synchro DB Squats @ 1 DB
You go I go Box jumps

Between each set, athletes suitcase carry 100m together

Comment Only

ACCESSORY / EXTRA

3 sets

20 V-ups / Knee Tucks
30 Heel Touches

Time

METCON

7 rounds

10 Power Cleans @ 135/95 lbs
5/3 Ring Muscle ups

Comment Only

ACCESSORY/EXTRA

Plank bird dogs

3 x 20

Weight

WEIGHTLIFTING

Push Press

3-3-3-3
Work up to a 3 rep heavy, not max

Rest 2 minutes

Time

METCON

Buy in 800m run
3 rounds for time
18 Burpees
18 Wall balls @ 20/14 lbs
Buy out 400m run

Comment Only

ACCESSORY / EXTRA

3 sets

8/8 side lying clam raises
25/25' Banded monster walk

Completion

GYMNASTICS

Toes to bar progression:

-Toes to Bar Timing Drill
3 x 2-5 reps

-Band assisted Toes to Bar
3 x 2-5 reps

- Toes to Bar Practice time

Time

METCON

42-30-18

Calorie Row
15-21-27
Toes to Bar

Comment Only

ACCESSORY / EXTRA

Reverse plank Bridge Ups

3 x 10

Rounds/Reps

METCON

Amrap 15 minutes

50 Double Unders
10 Deadlifts @ 225/155 lbs
10 Ring push ups

Completion

POST METCON

3 sets

12 Landmine twister
6/6 Landmine Rows
Rest 1-2 minutes b/w-

Comment Only

ACCESSORY / EXTRA

Candlestick toe touches

3 x 20 reps

Weight

WEIGHTLIFTING

Back Squat

5 x 2 @ 75% or RPE 7/10

Time

METCON

3 rounds for time

20 DB Snatch
10 DB step ups overs @ 24/20" 
 
@ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

Reverse Hypers

3 x 20

Completion

CONDITIONING

EMOM 20

1- 5 Wall walks
2- 15 KBS @ 70/53 lbs
3- 200m run
4- Active Rest*

* walk or machine

Comment Only

ACCESSORY / EXTRA

3 sets

25' Silverback Swings
50' Walking lunges, goblet

Rest 1-2 minutes