Time
METCON
Every 2:00 x 8
10/8 Calories on a Machine
30 Double Unders
6-8 Alternating Dumbbell Snatch @ 50/35 lbs
Completion
GYMNASTICS
EMOM x 8
Odd - 1-3 Wall Walks / 25-50' Handstand Walks
Even - 5-10 Pull ups / Chest to Bar Pull ups
Comment Only
ACCESSORY/EXTRA
2 sets, light band
30 Band Pull aparts
30 Bent over band lat pull downs
-Rest 2:00 Between sets-Weight
BACK SQUAT
Every 2:00 x 5
2 Back squats, @ ascending
*Begin @ 75%
Time
METCON
For Time
15-12-9-6-3
Thrusters @ 135/95 lbs
Burpee to Target
Comment Only
ACCESSORY / EXTRA
Feet Elevated Glute Bridge
3 x 15-20 Time
METCON
6 Rounds
400m Run / 500m Row/Ski / 800m Bike*
15 Deadlifts @ 185/135 lbs
10 Strict Ring Dips
RX+ 10 Weighted Ring Dips & 225/155 lbs
Comment Only
ACCESSORY / EXTRA
Scorpion Stretch
20 Total reps, slow and steady. Time
METCON
5 Rounds for Time
15 Hang Power Cleans @ 95/65lbs
15 Shoulder to Overhead @ 95/65lbs
Rest 1:00 Between Rounds
RX+ 135/95 lbs
Completion
CORE
AMRAP 8, In Pairs
0:20 L-Sit Hold, Supported on Rings / Paralettes, You go I go
20 Medicine Ball Partner Sit-Up / V-up Pass
20 Plank Medicine Ball Partner Pass
Comment Only
ACCESSORY / EXTRA
3-5 sets
5-8 Overhead Prone PressesTime
METCON
On a 28 minute clock
1. AMRAP 15
20 Burpees
15 Toes to Bar
10 Power Snatch @ 115/75lbs
Rest 5:00
2. EMOM x 8
1 Power Snatch + 1 Squat Snatch
Ascending in weight, Start at 60%Comment Only
ACCESSORY / EXTRA
GHD Reverse Hypers
3 x 15 Weight
BENCH PRESS
4 sets
8 Reps - Bench Press, Moderate
- After each set, perform 100ft Kettlebell Farmer’s Carry @ 2 x 70/53lbs
Rest 2:00 Between SetsTime
METCON
5 rounds, for quality
60 Double unders
16 Dual Russian Kettlebell Swings @ 53/35 lbs
16 Alternating Gorilla Rows @ 53/35 lbs
Comment Only
ACCESSORY / EXTRA
3-5 sets
10/10 Quadruped FirehydrantsRounds/Reps
TEAM WOD
In Teams of 3
Amrap 12 minutes
15/12 Calorie Row/Ski
5 Devil's Press @ 50/35lbs + 5 Burpees
Rest 5:00
Amrap 12 minutes
12/10 Calorie Fan Bike
5 Dual Dumbbell Clean and Jerk @ 50/35lbs + 5 Chest to Bar Pull upsNo Score
ACCESSORY / EXTRA
3-5 Sets
10-16 Dumbbell Russian Twists
10 Dumbbell Overhead Sit-upsDistance
METCON
Amrap 20
15 Wall Balls @ 20/14 lbs
15 Box Jumps, Step Down @ 24/20
25' Kettlebell Suitcase Carry @ 70/53 lbs*
* Add 25' Every round
Calories
CONDITIONING
Machine Intervals, On a Machine of your choice
8 x 0:45 on, 0:45 off
Comment Only
ACCESSORY/EXTRA
4 Sets:
1:00 - Tall Kneeling Dual KB or DB Front Rack Hold
Rest 1:00 Between SetsReps
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 SetsWeight
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 WalkWeight
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/ArmTime
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 1:00Completion
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 offTime
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 DogsReps
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 RestComment Only
ACCESSORY/EXTRA
Gorilla Rows
3 x 12 Alternating Reps, HeavyComment 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 secondsReps
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 extensionTime
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/sideWeight
WEIGHTLIFTING
5 Sets:
5 Reps - Back Squat - Ascending (Begin @ 60%)
Rest 2:00 Between SetsTime
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 15-20Weight
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