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

Time

METCON

EMOM x 12

1. 12/10 Calorie Bike/Row/Ski*
2. 5 Strict Pull ups
3. 3 Hang Power Snatch @ 60-65%

At the 12:00 mark, Rest 3:00 then

3 rounds for time
21/18 Calorie Bike/Row/Ski
15 Pull ups
9 Hang Power Snatch @ 75/55 lbs

Comment Only

ACCESSORY / EXTRA

Bent Over Band Lat Pull downs

3 x 15

Weight

BACK SQUATS

3 x 3 @ 85%
2 x 2 @ 87%

Rest 2:00 Between Sets

Rounds/Reps

METCON

AMRAP 12

60 Double Unders
3 Wall Walks
4 Back Rack Forward Lunges @ 115/75 lbs

* Add 2 Lunges every round

RX+ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

Weighted Hip Thrust

3 x 6-8, Heavy

Reps

GYMNASTICS

EMOM 9

1- 0:40 Max Distance Row or Bike
2- 0:40 Max Rep Rope Climbs
3- Rest

Distance

METCON

Every 2:00 until “death”

10 Box Jumps, Step Down @ 24/20"
50m Row*

Add 50/25 m on the machine until death. 

Comment Only

ACCESSORY / EXTRA

Single Arm Kettlebell Deadstop Row

5 x 3-5, Heavy

Weight

FRONT SQUATS

Every 0:45 x 10

3  Front Squats @ 40%

Time

METCON

Every 6:00 x 2

21-15-9
Shoulder to Overhead @ 115/75 lbs
Burpee Over Bar

RX+ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

GHD Hip Extensions

3 x 12-20

Time

CONDITIONING

4 Rounds

1000m Run / 2000m Bike
2:00 Armap @ recovery pace
- 0:30 Machine of your choice
- 0:30 Burpees

Comment Only

ACCESSORY / EXTRA

Tabata Hollow Holds

8 x 0:20 on/0:10 off

Reps

CONDITIONING

2 Sets of

5:00 Row
4:00 Bike
3:00 Ski
2:00 Rest
1:00 Max Rep Burpees

Rest 2:30 Between Sets

Comment Only

ACCESSORY / EXTRA

Take 5-10 minutes to stretch out

Distance

TEAM WOD

In Teams of 3

Amrap 24
- 200' Mixed Grip Carry @ 70/53 lbs, Split Up as Desired
Max Rep of :
- 8 Alternating Dumbbell Hang Snatches @ 50/35 lbs
- 8 Burpees Over Dumbbell @ 50/35 lbs

While 2 partners are working on the Carry, the third partner is working on the Amrap.

No Score

ACCESSORY / EXTRA

3 x 10-15 Overhead Sit-ups

Weight

FRONT SQUATS

Every 3:00 x 3

10 Front Squats @ 55%

Time

METCON

4 rounds For time

60 Double Unders
15 Deadlifts @ 225/155 lbs
5 Wall Walks

RX+ 50' Handstand Walk

Comment Only

ACCESSORY/EXTRA

Glute Bridge March

3 x 1:00, Rest 1:00