2 ROUNDS
200m Run
Plate G2OH
Plate Hops
-into-
2 ROUNDS
SA RKBS
SA KB Strict Press
Plate OH Hold
5-5-5-5-5
Strict Press
-Rest 1:30 b/t Sets-
FOR TIME
30 Strict Press (45/35)
into…
10 ROUNDS
10 Kettlebell Swing (53/35)
7 Push-ups
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
3 ROUNDS…
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
3 ROUNDS…
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
AMRAP x 15 MINUTES*
1 Strict Pull-up
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.
**Vest optional for workout.
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-
NOT FOR TIME
200m Walking Lunge
400m KB Farmer Carry (70/53)
200m Walking Lunge
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Distance Run or Row
STATION 2
AMRAP
10 DB Deadlift
10 Lunges
STATION 3
Max Distance Run or Row
STATION 4
AMRAP
10 DB Hang Power Clean
10 Lunges
3 ROUNDS…
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
3 ROUNDS…
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
AMRAP x 15 MINUTES*
1 KB Tater
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-
AMRAP x 5 MINUTES
100m Jog
25’ Bear Crawl
8/8 Single Arm Shoulder Press
8/8 Single Arm Suitcase DL
FOR TIME
18-15-12-9-6-3*
DB Deadlifts
DB Push Press
*200m Run after each full Set (workout ends with 200m run)
-15:00 Hard Cap-
3 Rounds:
10 Calorie Row
10 Powerball Shots (light)
10 Medball Squats (light)
10 Tic-Toc Swings
3 Rounds for time*:
31 Calorie Row
31 Burpees
31 Wall Balls (20/14)
31 Toes to Bar
*At minutes 0, 5, 10, 15, etc. everyone stops and does 1 minute of plank (any way), then you go continue the metcon.
40 minute cap. Only Rx if you also complete all planks unbroken.
21 – 15 – 9
Bicep Curls (empty bar)
Diamond Push Ups
5k Row @ 75% Effort
-Rest Equal Time-
5k Row @ 75% Effort
Junkyard Dog Warm Up…
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions, after both have gone move on to part 2.
P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
into…
3 Rounds, 3 reps of each movement
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
FOR RECOVERY
3:00 Slow Bike
3:00 Foam Rolling
EMOM x 12 MINUTES
2 Power Snatch*
*Building for 6 sets then hold for 6 sets.
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Box Jumps
10 MB Push Press
STATION 2
1:00 Squat Hold
Rest :30
1:00 Plank
Rest :30
STATION 3
AMRAP
10 Box Jumps
10 MB Push Press
STATION 4
AMRAP
1:00 Squat Hold
Rest :30
1:00 Plank
Rest :30
PLAY THE TUNES MAESTRO!
https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydr
15 minute AMRAP, increasing intensity each round of:
Run 200 meters
50′ of walking Samson lunges
10 push up to downward dog
10 supermans
10 v-ups
1 Rope climb or 3 butt to floor
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 400 meters
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 200 meters
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
50 strict single leg toes to bar or 150 single leg v-ups
PARTNER AMRAP x 7 MINUTES
P1…Bike
P2…Complete 1 Round:
5 Push-ups
6 Ring Rows
7 Up-Downs
16 ROUNDS FOR TIME*
8/6 Cal Bike
10 Slam Balls (30/20)
-20:00 Hard Cap-
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 8 rounds.
Post-Workout
ALTERNATING TABATAS*
T1 – DB Bicep Curls
T2 – DB Skull Crushers
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
3 ROUNDS (5:00 CAP)
8 Scap Push-ups
8 Arm Haulers
8/6 Cal Bike
:20 Hollow Hold
TABATA
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Push-Ups
TABATA 2 – Tuck-Ups
TABATA 3 – Slam Balls
TABATA 4 – Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
2:00 any machine, then circle up with a PVC pipe for Olympic Lifting warm up with coach.
8 Rounds of:
:30 on, :30 off
any machine.
Go hard!
Score is Calories
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
20 KB Swing then…
Max Wall Balls
STATION 2
Easy Pace Row
STATION 3
20 Wall Balls then…
Max KB Swing
STATION 4
Easy Pace Row
PUMP THE JAMS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
AMRAP X 8 MINUTES
8/6 Cal Row
8 Light KB Russian Swing
8 Light KB Hang Snatch
4/4 Lunge w/ KB overhead
8 Deadbugs
:20 Rest
8 rounds for time for time of:
15 Wall Balls
Run 200 meters
POST-WORKOUT!
ON A 12:00 RUNNING CLOCK…
Practice Handstands or Handstand Walk
*Suggested Drills Include…
0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance
3 ROUNDS
1:00 Row (Easy → Mod → Hard)
10 Groiners → 10 Kang Squats → 10 Tempo Squats (22X1)
7-7-7-7
Front Squat
-Rest 2:00 b/t Sets-
FOR TIME
27-21-15-9
Cal Row
Thruster (95/65)
-15:00 Hard Cap-
AMRAP x 5:00 (or 2 rounds)
100m Jog
8 Glute Bridge-ups w/toes up
4/4 Spiderman Lunge
:30 Row
8 Straight Leg Sit-ups
4/4 Single Arm Ring Rows
EMOM x 16 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 20 Arm Haulers
MIN 3 – 200m Run
MIN 4 – 15 Ring Rows
Score is the SLOWEST 15/12 cal row for the workout.
:40 on, :20 off
Alternating through the following 4 times:
Row for Calories
Box Jump Overs (24/20)
Burpees
Single Arm DB Push Press (50/35)(switch off as desired)
Score is total reps if you feel like counting all of that. If not then just work hard and have fun.
4 ROUNDS FOR TIME
200m Run
10 Hang Power Cleans (135/95)
7 Ring Muscle-Ups
35′ HS Walk*
*Estimate 5′ sections and follow Open standards.
FOR QUALITY (10 MIN TIME CAP)
3:00 Bike (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
*GHDSU Optional
Score is max total reps of FS & K2E combined.
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Tabata Row
STATION 2
Tabata DB Push Press
STATION 3
Tabata Sit-ups
STATION 4
Tabata Push-ups
*Tabata is :20 of work with :10 of rest for 8 rounds (4:00 total)
FOR QUALITY (10 MIN TIME CAP)
MUSICA!
https://open.spotify.com/playlist/0RsC0F3okUJ3ZQkeiYUj2f
3:00 Row (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12 Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
ON A 10:00 RUNNING CLOCK…
Alternating EMOM
Even: 8 front squats, building
Odd: Strict Push ups to failure
EMOM x 16 MINUTES
MIN 1 – 20 Sit Ups
Min 2 – 15 KB Swings
MIN 3 – 10 Knees 2 Elbow
Min 4 – Max Lateral Burpees Over The bell to :45
Score is total burpees
RX 53/35
RX+ 70/53
3 ROUNDS*
:30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders
20 Lunges —> 14 Jumping Lunges —> 8 KB Goblet Lunges
:30 Hollow Hold —> 15 Tuck-ups —> 10 Alt. V-ups
5-5-3-3-2
Bench Press*
*Increase weight each Set.
4 ROUNDS
1:00 MAX KB Goblet Lunges (53/35)
1:00 MAX Double Unders
1:00 MAX Alt. V-ups
Score is highest total number of reps in single round.
2 ROUNDS
10 Plate Deadlifts → 10 Plate Ground to Overhead
10 Up-Downs → 10 Burpees
10 Glute Bridge-Ups → :45 Glute Bridge Hold
AMRAP x 10 MINUTES
15 Plate Ground to Overhead
10 Burpees
-Rest 3:00-
ALTERNATING TABATA
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Plate Russian Twists
MOVT 2 – Plate Gun Hold
Score is Rounds & Reps on the AMRAP.
Jog Down+Back x5
5 Inchworms
10 Alt. Knee to Chest
10 Scorpions Facing Up
10 Scorpions Facing Down
10 Lat Engagements
Then:
2 Rounds of
5 Kip Swings
5 Deadlifts (Bar)
Then build to 85% of DL Max
4 Rounds for Quality:
1 Tough Set of Strict Pull Ups (don’t go to failure)
3 Deadlifts at 85% of Max
DL should be touch and go. Note pull up sets in comments.
For Time:
100 KB Swings (53/35)
80 Double Unders
60 Straight Leg Medball Sit Ups (20/14)
40 Medball Russian Twists (count rights only)
20 Chest to Bar Pull Ups
18 Minute Time Cap