Reps

METCON

Every 3:00 x 4

400m Run / 800-1000m Bike
Max Power Snatch @ 135/95lbs

No rest between sets

Weight

DEADLIFT

Every 2:00 x 5

3 Deadlifts @ 60-70%

Comment Only

ACCESSORY / EXTRA

4-6 Sets

8-12 Weighted Deadbugs
Rest 1:00 Between Sets

Weight

STRENGTH / STRICT PULL UP

5 Sets x

10 Dumbbell Step ups @ 20", Heavy
Max Rep Strict pull up

Rest 2:00

Reps

METCON

EMOM x 15

1- 0:45 Max Rep Front Squats @ 95/65 lbs
2- 0:45 Max Rep V-Ups
3- 0:45 Max Rep Double Unders

Comment Only

ACCESSORY / EXTRA

3 sets

8/8 Side Lying Clam Raises
25/25' Banded Monster Walk

Weight

SPLIT JERK

Take 12:00 To Work Up To A Heavy Double For The Day:
Split Jerk

Time

METCON

3 Rounds for Time

30 Dumbbell Snatch @ 50/35 lbs
30 Push ups

RX+ 15 Handstand Push ups

Comment Only

ACCESSORY / EXTRA

Dumbbell Bent Over Row

3 x 12-15/Arm

Time

METCON

5 Rounds for time

36 Air Squats
12 Power Cleans @ 95/65 lbs
6 Bar Muscle ups

RX+ Power Cleans @ 135/95 lbs

Reps

POST METCON (OPTIONAL)

EMOM x 8

10-16 Pistols, Alternating

Comment Only

ACCESSORY / EXTRA

5 Sets

1:00-1:30 Reverse Plank Hold
Rest 1:00

Completion

ACCESSORY

4 sets

12/12 Unilateral Hip Thrusts
12/12 Drop Lateral Lunge

Rest 1:00-1:30 Between Sets

Time

METCON

5 rounds for Time

9 Dumbbell Hang Power Cleans
6 Dumbbell Should to Overhead
3 Devil's Presses

@ 50/35 lbs x 2

Comment Only

ACCESSORY / EXTRA

Tabata Banded Monster Walk

8 x 20 seconds on, 10 seconds off

Time

TEAM WOD

In Pairs, complete this workout for time.

For time
100 Power Snatch @75/55 lbs
50 Calories on a Machine / 800m Run
100 Overhead Squat @75/55 lbs
50 Calories on a Machine / 800m Run
100 Hang Squat Snatch @75/55 lbs
50 Calories on a Machine / 800m Run


While one partner is working on the barbell reps, the other partner is holding a dead hang on the pull up bar.

No Score

ACCESSORY / EXTRA

3 sets

12 Starfish
12 Plank Bird Dogs

Reps

GYMNASTICS

EMOM x 12

1: 15/12 Calories on a Machine*
2: 3-5 Ring Muscle ups
3: Rest

Reps

METCON

5 Rounds for Reps of

1:00 Single Dumbbell Step ups, 50/35 lbs, 20"
1:00 Hang Power Cleans @ 95/65 lbs
1:00 Rest

Comment Only

ACCESSORY/EXTRA

Gorilla Rows

3 x 12 Alternating Reps, Heavy

Comment Only

GYMNASTICS

Every 2:00 x 6

1 Wall Walk
3 Wall Facing Handstand Push ups
5 Dual Dumbbell Push Press @ 50/35 lbs x 2

Reps

METCON

23.2A

Complete as many reps as possible in 15 minutes of:

5 Burpee pull-ups
10 Shuttle Runs (1 rep = 25 ft out/25 ft back)

*Add 5 Burpee Pull-ups after each round.

Comment Only

ACCESSORY / EXTRA

Bent Over Band Lat Pull down

3 x 15 Reps, hold each rep and end range for 3 seconds

Reps

METCON

Part 1. AMRAP 12
4-6-8-10-12-ect...
Wall Balls @ 20/14 lbs
Alternating Dumbbell Snatch @ 50/35 lbs

Rest 8:00

Part 2. EMOM 8
4 Clean and Jerks @ 185/125 lbs

Comment Only

ACCESSORY / EXTRA

3 sets

15 Banded Good Mornings
15/15 Standing Band hip extension

Time

METCON

In Pairs

7000m Row or Run 

or 

14 000m Bike

Completion

CORE

Pike Pulls, Feet on Rower

3 Sets of 3-6 Reps
Rest 1:00 Between Sets

Comment Only

ACCESSORY / EXTRA

Hip Openers

3 x 45 sec/side

Weight

WEIGHTLIFTING

5 Sets:

5 Reps - Back Squat - Ascending (Begin @ 60%)

Rest 2:00 Between Sets

Time

METCON

6 Rounds for time

10 Thrusters @ 75/55 lbs
10 Box Jump overs, Step Down @24/20"

Comment Only

ACCESSORY / EXTRA

Prone Hamstring Curl

3 x 15-20

Weight

ACCESSORY

Barbell Bent Over Rows

3 x 10, Moderate 
Rest 2:00 Between Sets

Time

METCON

5 Rounds
12 Sumo Deadlift High Pull @ 95/65lbs
12/10 Calories on a Machine

- Rest 2 minutes -

5 Rounds
15 Shoulder To Overhead @ 95/65lbs
15/12 Calories on a Machine

Comment Only

ACCESSORY / EXTRA

Plate Front Raise with Turn

3 x 1:00 Max reps, Rest 1:00

Time

TEAM WOD

The "LOU" Workout

44 rounds, split work with partner

- 4 Wallballs (20/14)

- 4 Pull-ups

- 4 Burpees

- 4 DB Snatches (50/35)

No Score

ACCESSORY / EXTRA

Medicine Ball Hip Toss

6 x 3

Reps

METCON

6 x AMRAP 3

60 Double unders
20 Toes to Bar
Max Deadlifts @ 275/185 lbs

-Rest 1:00 Between Amraps

Comment Only

ACCESSORY/EXTRA

Plank Bird Dogs

3 x 12-20 Reps

Weight

WEIGHTLIFTING

Every 2:00 x 5

6 Bench Press @ Bodyweight
1-2 Rope Climbs

Rounds/Reps

METCON

Amrap 15

9 Ring Dips
12 Ball Slams @ 30/20 lbs
15 Box jumps, Step Down @ 24/20"

Comment Only

ACCESSORY / EXTRA

3 Sets of

20 Banded Good Mornings
6/6 Pausing Skater Jumps

Reps

METCON

Open workout 13.1

As many reps as possible in 17:00
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/85 lbs
20 Burpees
30 Snatch, 165/105 lbs
10 Burpees
Snatch, as many reps as possible, 210/120lbs

Weight

WEIGHTLIFTING

EMOM 6

Front Squat
3 reps @ 60-70%

Comment Only

ACCESSORY / EXTRA

Weighted Candlestick Toes Touches

3 sets of 0:45 on, 0:45 off

Time

METCON

Every 2:00 x 8

10 Pull ups
5 Hang Power Cleans + 2 Split Jerk @ 65% Best Clean and Jerk

Rounds/Reps

CORE

Amrap 8

50' Suitcase Carry Right, Heavy
20 Starfish
50' Suitcase Carry Left, Heavy
1:00 Tall Kneeling Front Rack Hold, moderate to heavy

Comment Only

ACCESSORY / EXTRA

Seated Around the World

5 x 6 

Time

METCON

For time

2 rounds of:
- 20/16 Calorie Row
- 15 Dual Dumbbell Hang Squat Cleans
2 Rounds of: 
- 20/16 Cal Row
- 30 Dual Dumbbell Lunge Steps, Farmer’s Carry
2 Rounds of: 
- 20/16 Cal row
- 40 Alternating Dumbell Snatch

@ 50/35 lbs Dumbbells

Comment Only

ACCESSORY / EXTRA

Prone Hamstring Curl

3 x 10 

Rounds/Reps

STRENGTH

12 Minutes to build to MAX Complex

Hang Clean + Squat Clean + Front squat + Split Jerk

Completion

METCON

12 Minute AMRAP

3 Clean & Jerks 135/95#
3 Toes to Bar
3 Box Jumps @ 24/20” (Must Step Down)
6 Clean & Jerks
6 Toes to Bar
6 Box Jumps
9 Clean & Jerks
9 Toes to Bar
9 Box Jumps

… Continue adding 3 reps every round for 12 minutes

Comment Only

ACCESSORY / EXTRA

Tabata Machine of your choice

8 x 0:20 on 0:10 off

Rounds/Reps

TEAM WOD

As many rounds and reps as possible in 25 minutes of:

300 Meter row
10 Deadlifts 185/125 lbs
50 double-unders

You go I go, Movement for movement

No Score

ACCESSORY / EXTRA

Seated Plate around the world

3 x 1:00 on, 1:00 off