3 ROUNDS (5 MINUTE CAP)
5 KB Deadlift + Up Down*
10 Ring Row Scap Retractions
5/5 Ring Row
10 Plank Jacks
3 SETS
10 DB Renegade Row
1:00 Plank Hold
-1:30 Rest b/t Sets-
EMOM x 15 MINUTES
MIN 1 – :45 MAX Double Unders
MIN 2 – :45 MAX Ring Rows
MIN 3 – :45 MAX RKBS (53/35)
Class 400m jog (or 2:00 bike/row if cannot run)!
Then…
4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch
*Each exercise is 2:00 on one side and 2:00 on opposite.
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Distance Run, Bike or Row
STATION 2
AMRAP
4 DB Lunges
4 DB Hang Power Clean
STATION 3
Max Distance Run, Bike or Row
STATION 4
AMRAP
4 DB Curl
4 DB Strict Press
8 ROUNDS*
(TABATA Style :20 on/:10 off)
Rounds 1 & 2: Plate Deadlifts
Rounds 3 & 4: Shoulder Taps
Rounds 5 & 6: Plate Press
Rounds 7 & 8: Up-Downs
*Perform at a moderate pace
AMRAP x 6 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
Rest 3:00
AMRAP x 4 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
Rest 2:00
AMRAP x 2 MINUTES
4 Burpees
8 Plate Ground to Overhead
12 Plate Hops
10 ROUNDS:
5 WALL BALLS
5 PULL-UPS
1 CLEAN & JERK
(Rx 185/133) (Rx+ 205/143)
AMRAP x 8 MINUTES
3 Inch Worms
5/5 Half Kneeling Shoulder Presses
7/7 Single Arm DB Bent Over Row
9/9 Single Arm Push Press
EMOM x 10 MINUTES
4 Push Press*
*Increase weight every other round. Keep weight moderate.
FOR TIME
800m Run
into…
4 ROUNDS
10 Push Press (135/75)
15 Toe 2 Bar
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
4 DB Alt. Snatch
4 Push-ups
STATION 2
400m Run then…
Max Hollow Hold
STATION 3
AMRAP
4 DB Alt. Snatch
4 Push-ups
STATION 4
400m Run then…
Max Plank Hold
AMRAP X 4 MINUTES
:30 Bike (Moderate Pace)
10 PVC Push Press with Back Against The Wall
:20 Mountain Climbers
AMRAP x 10 MINUTES
12/10 Cal. Bike
10/10 Single Arm DB Push Press
20 Grasshoppers*
*In a tall plank position, opposite leg crosses under and over to opposite forearm. Try to make contact with shin to forearm
2-3 SETS
5/5 Single Arm DB Upright Rows @20X2
:45 Ring Plank or Floor Plank
3 minutes easy row or bike.
Then 3 Rounds:
3 walkouts (wide/medium/narrow)
10 PVC Pass Through
5 PVC C+J
5 PVC Snatches
Then:
Build to WOD weight and perform 2 rounds of 5 ground to overhead + 5 bar facing burpees.
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
10 rounds for time of:
8 ground-to-overheads, 95 lb/ 65lb
10 bar-facing burpees
Time cap: 15 minutes
Bike/Row 5 minutes
then hamstring stretch
pigeon stretch
quad stretch
pec stretch
No Additional Conditioning. Hit the Open workout at max effort.
AMRAP x 4 MINUTES
4 PVC Passes
4 Below Knee Muscle Snatch
4 Behind Neck Push Press
4 Up-Down Over Bar
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
Tabata:
Jumping lunges
Russian KBS 53/35
rest 1 minute
Double Unders
Butterfly Sit-ups
rest 1 minute
Air Squats
Burpees
Score for each round is the single lowest total of a round of exercise. e.g. on air squats you do 20/20/20/20/20/5/7/20 your score would be 5 for Air Squats.
3 ROUNDS (5 MINUTE CAP)
10 Alt. V-ups
10 Good Mornings
10 RKBS
10 Step-ups/overs
EMOM x 10 MINUTES
4 Deadlifts*
*Increase weight every other round. Keep weight moderate.
5 ROUNDS FOR TIME
15 Deadlifts (115/75)
15 Sit-ups
10 Box Jump-Overs (24/20)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
10 Step-ups then…
Max DB Thrusters
STATION 2
10 DB Deadlifts then…
Max DB Thrusters
STATION 3
Recovery Bike (Easy)
STATION 4
Max Distance Bike (Hard)
3 ROUNDS FOR TIME (5 MINUTE CAP)
ROUND 1:
:30 Row (Arms only)
5/5 Single Arm Ring Rows
10 Tempo Air Squats (33×1)*
ROUND 2:
:30 Row (Legs only)
5/5 Single Arm Ring Rows
10 Air Squats
ROUND 3:
:30 Row (Arms & Legs)
10 Ring Rows
10 Jumping Squats
EVERY 2:30 FOR 5 SETS
14/10 Cal. Row
10 Ring Rows
Max Wall Balls in remaining time
-Rest 1:00 b/t Sets-
*** OPEN ATHLETES ***
Do the warm up, then skip the metcon and do a 20 minute easy row/bike/jog. Then do the cool down.
Warm Up:
3 Rounds of:
50 Single Unders
8 Track Swings all directions both legs
10 Hanging Knee Raises
10 PVC Thrusters
20 Minute EMOM:
1: Wall Sit
2: 10 Toes to Bar
3: 50 double Unders
4: Max Wall Balls (20/14)
5: Rest
Score is total Wall Balls
Spend 5 minutes Foam Rolling calves/ quads/ glutes/ back/ shoulders.
Then:
1 Minute Lizard per side
1 Minute Pigeon per side
1 Minute Twisted Cross per side.
No Additional Conditioning. Hit Full GPP with 75% effort.
2 ROUNDS Increasing Effort on Bike in Round 2…
1:30 Bike
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
3 ROUNDS (7 MINUTE CAP)
100m Run → 100m Run → 100m Run
10 Scap Push-ups → 10 T-Push-ups → 10 Divebomb Push-ups
10 DB Hammer Curls → 10 High Pulls → 10 Curl to Press
6-4-2-6-4-2
Bench Press*
*Increase weight every round. Keep weight moderate.
AMRAP x 10 MINUTES
10 Up-Downs
10 Slam Balls (20/10)
200m Run
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
1:00 Plank Hold then…
AMRAP
5 Air Squats
5 Up-Downs
STATION 2
1:00 Squat Hold then…
AMRAP
10 Lunges
10 DB Strict Press
STATION 3
1:00 Hollow Hold then…
AMRAP
15 Situps
15 Jumping Jacks
STATION 4
1:00 Superman Hold then…
AMRAP
20 Single Unders
20 Flutter Kicks
2 ROUNDS
12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges
10 KB Top ½ Deadlift* → 10 Russian KBS
8 Scap Push-Ups → 8 Knee Push-Ups
EMOM x 15 MINUTES
MIN 1 – Max KB Goblet Alt. Reverse Lunges
MIN 2 – Max Push-Ups
MIN 3 – Max Kettlebell Swings
2-3 SETS
20 Glute Bridge-Ups
15/15 Side Plank Raises
2 ROUNDS Increasing Effort on run in Round 2…
Run 200 meters
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump, don’t jump if unable)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Pumps
https://youtu.be/0rviTmNC6f4
10 Tall Muscle Cleans
https://youtu.be/9cGUO5Lf7z4
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
From the hang as needed, use kettlebell swings in place of cleans for beginners
2 ROUNDS Increasing Effort on run in Round 2…
Run 200 meters
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump, don’t jump if unable)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Pumps
https://youtu.be/0rviTmNC6f4
10 Tall Muscle Cleans
https://youtu.be/9cGUO5Lf7z4
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
27 – 21 – 15 – 9
Power Clean (115/73)
Ring dip (scale to HR Push Up)
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
2 ROUNDS
20 Jumping Jacks (try to clap overhead and behind the back)
5 Jumping ¼ Squats
10 Glute Bridge-Ups
5 Jumping ½ Squats
5 Up-Downs
AMRAP x 12 MINUTES
10 DB Deadlifts
15 Sit-Ups
10 DB Hang Power Cleans
15 Up-Downs
3 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
https://youtu.be/VBiRtJbgRKg
10 DB Bent Over Rows
10 DB Death March
https://youtu.be/NMIx-S_8VEY
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
FOR RECOVERY*
3:00 Lat Rolling or stretching
3:00 Pec Stretching
3:00 Hamstring Stretching
*Each exercise is 1:30 on one side and 1:30 on opposite.
Optional Work:
2 Rounds of:
2:00 Strict HSPU
2:00 Rest
Don’t go to failure, work at about 75% pace.