Time

GYMNASTICS

Get to 30 reps in as little sets as possible of
Chest to Bar Pull ups
Or
Bar Muscle ups

Time

METCON

6 x 2 Rounds, Each for time, Rest 1:00 between Sets

Alternate between:
- Couplet 1:
10/8 Calories on a Machine
8-10 Toes to Bar

- Couplet 2:
8-10 Box Jump overs, Step Downs @ 24/20"
16-20 Air Squats

Comment Only

ACCESSORY / EXTRA

3 Sets:

10 Barbell Bicep Curls
15 Banded Tricep Extensions
Rest 1:00 Between Sets.

Weight

WEIGHTLIFTING

6 sets of

2 Back Squats, Ascending
3 Counter Movement Jumps

Rest 1:00-1:30 Between Sets

Time

METCON

5 rounds for Time

20 Kettlebell Swings @ 53/35 lbs
50' Mix Grip Walking Lunges @ 53/35 lbs & 50/35 lbs

Comment Only

ACCESSORY / EXTRA

Poliquin Step-ups

3 x 10/10

Weight

WEIGHTLIFTING

Every 2:00 x 5

Push Jerks - 5 Reps, Ascending

Time

METCON

10 Rounds for Time

10 Burpees
5 Clean and Jerks @ 95/65 lbs

RX+ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

Every 2:00 x 6

25' Handstand Walk
2 Wall Walks

Weight

WEIGHTLIFTING

E2MOM x 6

5 Power Cleans
5 Shoulder to Overhead
50' Overhead Walking Lunges

Time

METCON

3 rounds for time

75 Sit-ups
10 Glute Bridge Floor Press @ 135/95 lbs
5 Wall Walks

RX+ 50' Handstand Walk

Comment Only

ACCESSORY / EXTRA

3 x 10 Toes up  Romanian Deadlifts

Reps

TEAM WOD

In Pairs, Perform 4 Rounds For Reps:

- One Partner Working At a Time
1:00 Box Jumps, Step Down @ 30/24
1:00 KB Snatch, Right @ 53/35 lbs
1:00 Thrusters @ 95/65 lbs
1:00 KB Snatch, Left @ 53/35 lbs
1:00 Box Jumps, Step Down @ 30/24
1:00 Rest

Comment Only

ACCESSORY / EXTRA

In Pairs, Synchro Plate raise + Turn

3 x 1:00 on, 1:00 off

Time

METCON

2 rounds, Each for Time

21 Deadlifts @ 135/95 lbs
21 Toes to Bar
15 Power Cleans @ 135/95 lbs
15 Toes to Bar
9 Hang Power Clean @ 135/95 lbs
9 Toes to Bar

Rest 2:00 Between Rounds

Rounds/Reps

POST METCON

12:00 AMRAP:

50ft Bodyweight Walking Lunges
100ft Carry
200ft Shuttle Runs

Rest 1:00 Between Rounds

Comment Only

ACCESSORY/EXTRA

3 sets

10 Reverse Angels
10/10 Quadruped Unilateral Hip Extensions

Completion

GYMNASTICS

Every 1:00 x 10

3 Strict Ring Dips

RX+: 1-3 Ring Muscle ups

Time

METCON

5 rounds

60 Double unders
10 Pull ups
RX+ Chest to Bar Pull ups

Comment Only

ACCESSORY / EXTRA

3 sets

12 Supinated Dumbbell Bent over Row
12 Dumbbell Overhead Tricep Extension

Reps

METCON

6 Sets of 3:00 For Reps:

- Rest 1:00 Between Sets
- Alternate Between AMRAPs

AMRAP 1:
18/15 Calories on Machine
10 Back Squats @ 115/75 lbs
Max Burpees Over Bar

AMRAP 2:
10 Back Squats @ 115/75 lbs
15 Burpees Over Bar
Max Calories on Machine

Comment Only

ACCESSORY / EXTRA

Foot Elevated Single Leg Glute Bridge

4 x 10/10 

Weight

WEIGHTLIFTING

On a 14 Minute Clock

1. Take 8 minutes to work up to a 3-Rep Heavy Push Press for the Day

Take 30% off, then at the 10:00 mark, perform:

2. 4 Rounds For Time:
5 Push Press
10 Ring Rows

Rounds/Reps

METCON

AMRAP 8mins

4-6-8-etc..
Hand Release Push-ups 
Calorie Row

Comment Only

ACCESSORY / EXTRA

Tabata Machine of your choice

8 x :20 on :10 off

Time

METCON

Every 2:00 x 10

8 Goblet Step ups @ 20" @ 53/35 lbs
10 Kettlebell swings @ 53/35 lbs
12 Wall Balls @ 20/14 lbs

Weight

POST METCON

3 sets

25' Silverback Swings
10 Gorilla Rows
Rest 1 :00 Between Sets

Comment Only

ACCESSORY / EXTRA

3 sets

12 Medicine Ball Overhead Sit- ups
24 Russian Twist with Medicine Ball

Weight

WEIGHTLIFTING

6 Sets

6 Dumbbell Bench Press, Heavy
6 Strict Ring Dips

Rest 1:00-1:30 Between Sets

Rounds/Reps

METCON

Amrap 15 minutes

50 Double Unders
4 Dumbbell Man Makers @ 2 x 35/20 lbs
200' Carry*

Comment Only

ACCESSORY / EXTRA

Band Face Pulls

3 x 20

Time

TEAM WOD

On a 30 minute clock, In Teams Of 3:

Partners Must Work Towards A Total Volume Of:
300 Calories on a Machine
225 Power Cleans @ 75/55 lbs
150 Burpees

Rest 3:00

In Remaining Time
Max Calories on a Machine,  only One Partner Working at a Time

Calories on a Machine

No Score

ACCESSORY / EXTRA

3 sets

10/10 Side Plank Rotations
20 Glute Bridge March

Completion

GYMNASTICS

5 sets

3 Strict Chin ups
5 Dumbbell Renegade Rows, Moderate
Rest 1:00 Between Sets

RX+ Weighted Strict Chin ups

Time

METCON

For time:

21-15-9
Pull ups
Push presses @ 115/75 lbs
Front squats @ 115/75 lbs 

Comment Only

ACCESSORY/EXTRA

Band Good Morning

2 x 20

Calories

WEIGHTLIFTING

6 Sets:

1:00 Work / 1:00 Rest

3 Power Snatch @ RPE 6-7/10
Max Calories On Machine In Remaining Time

Time

METCON

6 Rounds For Time

9 Deadlifts @ 225/155 lbs
3 Wall Walks

RX+: Deadlifts @ 275/185 &  25’ Handstand Walk

Comment Only

ACCESSORY / EXTRA

Plank Bird Dogs

3 x 12 Total Reps

Reps

METCON

31 Push Press
31 Pull-Ups
31 Snatches
31 Sit-Ups
31 Toes to Bar
31 Push-Ups
31 Box Jumps (24/20)
31 Back Squats
31 Unbroken Double Unders
31 Thrusters
31 Lunges
31 Burpees
365 Meter Row

Comment Only

ACCESSORY / EXTRA

3 x 30-45 seconds Hanging Knee Tuck hold

Rest 60 seconds

Time

METCON

For Time, in Pairs with one person working at a time
Row 2024 Meters Buy in

Into

3 rounds of
20 Box Jumps, Step down @ 24/20”
24 Kettlebell Swings 53/35 lbs
20 Abmat Sit-ups
25 Wall Balls @ 20/14 lbs

Row 2025 Meters Buy Out

Score: Time
Time Cap: 35:00
KG: 24/35 & 9/6, Beg: 12/9 & 5/4, Int: 20/12 & 7/5
---
INDIVIDUAL VERSION

For Time
Row 2024 Meters Buy in

Into

2 rounds of
20 Box Jumps, Step down @ 24/20”
24 Kettlebell Swings 53/35 lbs
20 Abmat Sit-ups
25 Wall Balls @ 20/14 lbs

Row 2025 Meters Buy Out

Score: Time
Time Cap: 31:00
KG: 24/35 & 9/6, Beg: 12/9 & 5/4, Int: 20/12 & 7/5 

Calories

WEIGHTLIFTING

Machine of athletes choice

10 rounds
40 seconds @ RPE 3
20 seconds @ RPE 9

Team Version
10 rounds
20 seconds max effort / partner
Rest 40 seconds between efforts

Weight

METCON

5 rounds

10 Overhead Squats @ 95/65 lbs
200' Carry
- Rest 1:00

RX+ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

Banded Tricep Push downs

5 x 8, heavy band

Hold extension for 3 seconds

Calories

WEIGHTLIFTING

Machine of athletes choice

10 rounds
40 seconds @ RPE 3
20 seconds @ RPE 9

Team Version
10 rounds
20 seconds max effort / partner
Rest 40 seconds between efforts

Weight

METCON

5 rounds

10 Overhead Squats @ 95/65 lbs
200' Carry
- Rest 1:00

RX+ 135/95 lbs

Comment Only

ACCESSORY / EXTRA

Banded Tricep Push downs

5 x 8, heavy band

Hold extension for 3 seconds

TEAM WOD

Teams of 2 – For Time

Teams of 2 – For Time

4 Rounds (Split the Work)

24 Front Rack Lunges @ 75/55 lbs
24 Pull-ups
24 Thrusters @ 75/55 lbs 
24 Push-ups 

Rest 3 minutes

8 Rounds (You Go, I Go Style)

Partner A completes:
8 Lunges @ 75/55 lbs
8 Pull-ups
8 Thrusters @ 75/55 lbs
8 Push-ups

RX+ @ 95/65 lbs

Score: Time minus 3 minutes
Time Cap: 35 minutes

Scaling Options
Beginner
- Ring Rows
- Barbell @ 45/35
- Hand elevated Push ups or on knees

Intermediate
Scale weight to 65/45 lbs

No Score

ACCESSORY / EXTRA

Team Calorie Challenge

3 x 1:00 on 1:00 Off

Weight

WEIGHTLIFTING

EMOM x 6

3 Sumo Deadlifts @ 40-50% + Band
6 Ball Slams, moderate to light weight

Time

METCON

7 rounds for time

5 Burpee over Bar
10 Hang Power Clean @ 95/65 lbs
30 Double Unders

TC: 14 minutes 

Comment Only

ACCESSORY/EXTRA

Side Plank Rotation

3 x 8-10 / side
Rest as needed  between sets