Rounds/Reps

METCON

AMRAP 15

5 Strict Ring Dips
10 Bar Facing Burpees
15 Deadlifts @ 225/155 lbs

Distance

POST METCON (OPTIONAL)

Carry Relay

In teams of 3-5, get as many laps of a 50’ carry as possible in 5:00

Comment Only

ACCESSORY / EXTRA

T Y M Pull Aparts

3 x 5 Reps*
* 1 Rep = 3 pulls, T+Y+M

Weight

SNATCH

EMOM x 8

2 Power Snatch
1 Squat Snatch

Add weight every minute, working up to a heavy set for the day.

Time

METCON

5 Rounds

15 Box Jumps, Step Down @ 24/20"
12 Pull Ups

Comment Only

ACCESSORY / EXTRA

Hollow Body Hold

5 x 0:30-0:45, Rest as needed

Weight

METCON

Every 2:00 x 10

5 Front Squats @ 65-75%
35 Double Unders

Rounds/Reps

POST METCON (OPTIONAL)

Amrap 5

10 Russian Twists
8 Plank Drag Throughs with Plate
6 Seated Around the World

@ 25/15 lbs

Comment Only

ACCESSORY / EXTRA

Reverse Snow Angels

3 x 8-12

Reps

METCON

EMOM 10
Odd- 0:30 Calorie on a Machine
Even- 0:30 Dumbbell Step ups @ 50/35 lbs x 1 @ 20”

Rest 2 minutes

EMOM 10
Odd-  0:30 Calorie on a Machine
Even- 0:30 Alternating Dumbbell Hang Cleans @ 50/35 lbs x 1

Rest 2 minutes

EMOM 10
Odd-  0:30 Calorie on a Machine
Even- 0:30 Dumbbell Overhead Situps @ 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

5-10:00 Cool Down on Machine of your choice

Reps

TEAM WOD

With a Partner, For Total Reps:

6:00 Max Calories on a Machine
6:00 Push ups
3:00 Wall Balls
6:00 Toes to Bar
3:00 Wall Balls
6:00 Push ups
6:00 Max Calories on a Machine

No Score

ACCESSORY / EXTRA

Weighted Deadbugs

4 x 16

Weight

DEADLIFT

10:00 to Work up to a Heavy set of 5 Reps

Time

METCON

5 Rounds for Time

20 Dumbbell Snatches @ 50/35lbs
25' Dumbbell Suitcase Walking Lunge @ 1 x 50/35 lbs*

* Add 25' Each Round

Comment Only

ACCESSORY/EXTRA

Dumbbell Windmills

3 x 10/10 

Time

METCON

In Pairs, Sharing the work as desired

150 Burpees to target
125 V-Ups
100 Strict Ring Dips

RX+ Burpee Step up Overs @ 20"

Comment Only

ACCESSORY / EXTRA

Every 2:00 x 5

1:00 Max Calories on a Machine

Calories

METCON

Amrap 3:00 x 6

36 Air Squats 
6 Power Cleans @ 70% 
Max Calorie Row

Rest 1:00 Between Amraps

Comment Only

ACCESSORY / EXTRA

3-5 Sets

10 Pike Pulls, Feet on Rower
20 Glute Bridge March

Weight

STRENGTH

4 Sets

0:20 Max Rep Strict Chin ups
0:20 Max Rep Strict Handstand Push ups
0:20 Max Rep Bent Over Rows, Light

Rest 10 seconds between movements, 1:10 second between sets. 

Time

METCON

5 rounds for time

72 Double Unders
6 Shoulder to Overhead @ 135/95 lbs

RX+ 155/105

Comment Only

ACCESSORY / EXTRA

3 Sets

20 Band Pull Aparts
20 Band Face Pulls

Rounds/Reps

METCON

"Shamrock"

4 x 3:00 Amraps, Rest 1:00 Between Amraps
17 Kettlebell Step up Overs @70/53 lbs
17 Kettlebell Sumo Deadlift High Pulls @70/53 lbs
17 Plank Kettlebell Plank  Drag Throughs @ 70/53 lbs

Distance

POST METCON

In Pairs, Max distance in 10:00 of:
10 Shuttle Runs
200' Farmer's Carry 
100' Burpee Broad Jumps

Comment Only

ACCESSORY / EXTRA

Hip Extension on GHD

3 x 15-20

Weight

WEIGHTLIFTING

1 & 1/4 Shoulder Press

6 x 2 Reps @ 60-65%
- After each set perform 10 Light Medicine Ball Chest Pass Against wall

Rest 1:00 Between sets

Rounds/Reps

METCON

AMRAP 12

3-6-9-12....
Dumbbell Deadlifts @ 50/35 lbs x 2
Toes to Rings

Comment Only

ACCESSORY / EXTRA

Glute Bridge March

3 x 1:00, Rest 0:30

Time

TEAM WOD

Broken up as desired:

300 Wall balls @ 20/14 lbs
300*  Calorie on a Machine

Both Partners working at a time. 

No Score

ACCESSORY / EXTRA

4 Sets of

50’ Death March, Moderate to heavy
50’ Inchworm Walk

OPEN WORKOUT 25.3

Weight

BENCH PRESS

8:00 to Work up to a Heavy set of 2

21 Deadlifts @ 135/95 lbs
15 Burpee Over Bar
9 Hang Power Clean @ 135/95 lbs

Rest 1:00 Between Rounds

Rounds/Reps

METCON

“The Chief”

AMRAP 3:00 x 5
3 Power Cleans @ 135/95 lbs
6 Push Ups
9 Air Squats

Rest 1:00 Between AMRAPs

Comment Only

ACCESSORY / EXTRA

3-4 Sets, Rest as needed

15 Seated Band Row
10/10 Side Plank Knee touch

Weight

SUMO DEADLIFTS

Every 2:00 x 5

3 Sumo Deadlift @ 60%

Dead stop, drive hard and quickly. 

Time

METCON

10 Rounds of

5 Strict Pull ups
10 Goblet Walking Lunge Steps @ 50/35 lbs x 1

RX+ 10 Pistol Squats & Weighted pull ups

Comment Only

ACCESSORY / EXTRA

3 Sets

10 Band T Pull Aparts
10 Kettlebell Wrist Curls

Rounds/Reps

METCON

AMRAP 20

250m Row / Ski / 500m Bike / 200m Run
6 Burpee Climb up Overs @ 30"

Comment Only

ACCESSORY / EXTRA

Plank Bird Dogs

3 x 10/10 

Weight

FRONT SQUATS

Every 2:00 x 5

0:20 Max Reps Front Squat @ 65-70%

Time

METCON

5 Rounds for Time

60 Double Unders
10 Alternating Dumbbell Hang Snatch* @ 50/35 lbs

* Add 10 Reps after Each Round

Comment Only

ACCESSORY / EXTRA

3 x 15/15 Split Stance Romanian Deadlift with single dumbbell

Completion

STRENGTH

4 Sets

10/10 Drop Lateral Lunge
10/10 Curtsy Lunges

Rest 1:30-2:00 Between Sets

Time

METCON

For Time:

21-18-15-12-9-6-3 
Calorie C2 Bike
42-36-30-24-18-12-6
Air Squats

Comment Only

ACCESSORY / EXTRA

Plank Bird Dog

3 x 8-10/Side

Rounds/Reps

TEAM WOD

In Pairs – You Go, I Go

25:00 AMRAP:

1 Round of Barbell Complex
1 Round of Gymnastic Complex
3 Synchro Burpee to swap places

Barbell Complex @ 95/65lbs
5 Snatch Grip Deadlifts
3 Power Snatches
1 Overhead Squat

Gymnastics Complex
7 Toes to Bar
5 V-Ups
3 Overhead Sit-ups with Plate @ 25/15 lbs

No Score

ACCESSORY / EXTRA

Reverse Snow Angels

5 x 5 Reps, for Quality

OPEN WORKOUT 25.2

Perform Open Workout 25.2