Weight

BACK SQUAT

8 x 2 @ 40%

After Each Set of Back Squats Perform 3-5 Band Resisted Broad Jumps

Rest 1:00

Time

METCON

21-15-9

Hang Power Cleans
Box Jumps @ 30/24", Step Down
 
Round 1 = 115/75 lbs
Round 2 = 135/95 lbs
Round 3 = 155/105 lbs
 
RX+ = 135/95 - 155/105 - 185/135

Comment Only

ACCESSORY / EXTRA

Poliquin Step-ups

3-4 x 3-6 / Leg

Reps

METCON

"Strict Nicole"

Amrap 20
400m Run
Max Strict Pull ups

Completion

POST METCON STRETCH

1:00 / Side Adductor Rocks 
1:00 / Side Straddle Stretch 
1:00 Straddle Stretch (Forward)

Comment Only

ACCESSORY / EXTRA

Band W Pulls

2-3 x 6-10

Weight

FRONT SQUAT

5 x 5 @ 50%

Rest 1:00-2:00

Completion

METCON

EMOM 5 x 2

25 Double Unders 
3-5 Deadlifts @ 225/155 lbs

Rest 1:00 Between EMOMs

RX+ 20  Heavy Rope Double Unders

Comment Only

ACCESSORY / EXTRA

Reverse Hyper Extensions

3 x 20 On GHD or Bench

Distance

CONDITIONING

2 Rounds of:

5:00 Row / Bike or Ski
- Rest 2:30
4:00 Bike / Ski or Row
- Rest 2:00
3:00 Ski / Row or Bike
- Rest 1:30
2:00 Run / 400m Run
- Rest 1:00
1:00 Burpee Broad Jump

Rest 2:00 Between Rounds

Comment Only

ACCESSORY / EXTRA

3 sets

10 Plank Bird Dog
10 Weighted Bird Dogs

TEAM WOD - PAINKLLR Edition

In Pairs, Split Work as Needed

Part A
40 Cal ROW
20 DB Cleans
20 DB Push Press
100 ft DB Lunge
20 DB Cleans
20 DB Push Press
100 ft DB Lunge
20 DB Cleans
20 DB Push Press
40 Cal ROW

Directly Into.....

Part B
3 Rounds
40 DB Gorilla Rows
300 ft Farmers Carry 
40 DB Deadlift
300 ft Farmers Carry

Directly Into.....

Part C
100 Calorie Assault Bike

*Athlete A will bike, while Athlete B completes 10 burpees before swapping. Athlete A will then complete 10 mandatory burpees before swapping back. Athletes will swap until 100 calories is reached

Weight

BACK SQUAT

1 x 2 @ 85%
2 x 2 @ 87%
1 x 2 @ 90%
1 x 2 @ 92%

Rest up to 3:00 Between Sets

Time

METCON

10 Rounds For time

7 Pull ups
25' Overhead Walking Lunges @ 45/35 lbs

Comment Only

ACCESSORY/EXTRA

3 x 15-20 Frog Pump

Weight

BENCH PRESS

5 Sets

6 Bench Press, Moderate to Heavy Load
6-12 Med Ball Chest Pass or Slam Ball

Rest 1:30-2:00

Time

METCON

21-15-9

Power Clean @135/95 lbs
Ring Dips
Calorie Row

Comment Only

ACCESSORY / EXTRA

100 Hollow Rocks, Broken up as desired

Weight

FRONT SQUAT

4 x 12 @ 55-60%

Rest 2:00 Between Sets

Weight

METCON

Every 3:00 x 5

50 Double Unders
20 Goblet Step up Overs, 24/20"
100' Farmer's Carry, Heavy

Comment Only

ACCESSORY / EXTRA

Gorilla Rows

4 x 10

Rounds/Reps

METCON

Amrap 20

2, 4, 6, 8, etc etc
Power Snatch 135/95 lbs
Burpee Over Bar
18/15 Calories on a Machine* 

Comment Only

ACCESSORY / EXTRA

3 Sets

6 Prone Reverse Snow Angels
12 Band Face pulls

Reps

STRICT HANDSTAND PUSH UP

5 x Max Rep

Rest 2:00

Time

METCON

5 Rounds Each for time

15 Toes to Bar
10 Renegade Rows @ 50/35 lbs
Rest 1:00

Comment Only

ACCESSORY / EXTRA

Bulgarian Split Squat

7 x 5/5, Unweighted, As fast as possible

Distance

CONDITIONING

5 x 500/400m Row @ 5000m pace

10 x 250/200m Row @ 5000m Pace

5 x 150/100m Row @ As hard as possible

Recovery 1:00 Walking, Skiing or Biking Between Intervals

Rest 3:00 Between Sets

Comment Only

ACCESSORY / EXTRA

Plank Bird Dog

3 x 10

Rounds/Reps

TEAM WOD

In Teams of 3, Waterfall Style

Amrap 12
75 Double Unders
20 Hang Power Snatch @ 65/45 lbs
15 Burpees to Plate
10 Alt Dumbbell Hang Clean & Jerk @ 50/35 lbs x 1

Rest 2:00

Amrap 10
50 Double Unders
15 Hang Power Snatch @ 65/45 lbs
10 Burpees to Plate
7 Alt Dumbbell Hang Clean & Jerk @ 50/35 lbs x 1

Rest 2:00

Amrap 8
35 Double Unders
10 Hang Power Snatch @ 65/45 lbs
7 Burpees to Plate
5 Alt Dumbbell Hang Clean & Jerk @ 50/35 lbs x 1

No Score

ACCESSORY / EXTRA

Tabata

- Barbell Glute Bridge Floor Press

Time

METCON

Every 4:00 x 6

200m Run or 250m Row
250m Row or 200m Run
5 Deadlifts @ 275/185 or 75%

Comment Only

ACCESSORY/EXTRA

Mackenzie Presses

3 x 6-8

Weight

BACK SQUATS

2 x 2 @ 85%
2 x 2 @ 87%
2 x 2 @ 87-90%

Rest 2:00 Between Sets

Time

METCON

3 rounds

30 Toes to Bar
30 Wall balls @20/14 lbs

RX+ 30/20lbs

Comment Only

ACCESSORY / EXTRA

Reverse Hyper Extensions

3 x 15-20

Reps

RING MUSCLE UPS

Every 3:00 x 5

Max Reps Ring Muscle ups

Reps

METCON

2 rounds

Amrap 2 
3-8 Strict Chin ups
Max Rep Burpees

Rest 1:00

Amrap 2 
20 Kettlebell Swings @ 53/35 lbs
Max Push ups

RX+ Strict Handstand Push ups

Rest 1:00

Comment Only

ACCESSORY / EXTRA

EMOM 5-10

0:30 Max Effort on Machine of Choice

Weight

FRONT SQUAT

3 x 15 Front Squats @ 55-60%

Rest 2:00 

Rounds/Reps

METCON

Amrap 14

10 Heavy Dumbbell Plank Drag Through
5/5 Heavy Hang Dumbbell Snatch
100' Dumbbell Walking Lunges

Comment Only

ACCESSORY / EXTRA

Turkish Get up

3 x 3-5/Side

Time

METCON

In Teams of 2,

For time
80 Calories on a Machine
40 Power Cleans @ 135/95 lbs
100 Box Jump Overs, Step Down @ 24/20"
40 Power Cleans @ 135/95 lbs
80 Calories on a Machine

RX+ 155/115 lbs

Rounds/Reps

POST METCON (OPTIONAL)

Amrap 5-7:00

Row Calorie Relay Race
10/8 Cals

Comment Only

ACCESSORY / EXTRA

3 Sets

10/10 Quadruped Unilateral Hip Extension
10 Prone Back Extension

Rounds/Reps

CONDITIONING

Amrap 30

1250/1000m Row/Ski
10 Shuttle Runs
4500/4000m Fan Bike 
200' Carry*

* Carry of athletes choice, light to moderate load

Comment Only

ACCESSORY / EXTRA

Plank Bird Dog

3 x 10

Time

TEAM WOD

5 Rounds for Time

20 Synchro Toes to bar
20 Alternating Dumbbell Step ups, 20” @ 50/35 lbs x 1
20 Synchro Dumbbell Clean And Jerks @ 50/35 lbs x 1
400m Run

No Score

ACCESSORY / EXTRA

5 x 0:20 on 0:20 Off

Heel Overs

Weight

SPLIT JERK

Take 8:00 to work up to a Heavy set of 2

Rest & Reset 1:00 Then

EMOM 5
2 Reps @ 75% of Heavy set of 2

Time

METCON

5 rounds

12 Single Arm Devil's Press @ 50/35 lbs
24 Wall Balls @ 20/14lbs

Comment Only

ACCESSORY/EXTRA

Overhead Reverse Lunge + Knee Drive

5 x 6/6