3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Hollow Hold
Max Sit-Ups
STATION 2
:30 Plate OH Hold
Max Plate G2OH
STATION 3
:30 Top of Ring Row Hold
Max Ring Rows
STATION 4
:30 Wall Sit
Max Air Squats
1 ROUND
1:00 Row
10 Groiners
8 Lunges
6 Tempo Air Squat (2121)
1 ROUND
1:00 Row
10 MB Push Press
8 MB Overhead Lunges
6 Tempo MB Front Squat (2121)
5-5-5-5
Tempo Front Squat (2121)
(Score is Weight)
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)|(14/10)
(Score is Reps)
6 minute AMRAP
Row 100 meters
Run 100 meters
5 samson lunges/leg
5 wall balls
5 strict burpees
5 broad jumps (not maximal)
Rest and prepare for 4 minutes. WOD starts at at 10:00 (coaches please re-start clock to zero)
200 foot Burpee Broad Jump
Run 1000 meters
Row 1000 meters
Run 1000 meters
200 meter Farmers Carry (35/53)/(53/70)
Run 1000 meters
300 foot Walking Lunge (0/0)/(25/45)*
Run 1000 meters
75/100 Wall Balls (10/14)/(14/10)**
Coaches notes: stagger start as needed – once all athletes have completed burpees set rowers out or pre-set them out of the way. Burpees and lunges are on a 50 foot course.
Feet must cross the line before turning or you will be sent back to the previous start line.
*Load with a heavier sandbag as desired.
**Pick a weight that you can do 100 reps unbroken with. Form before weight on this.
TABATA, 8 SETS :20 ON / :10 OFF*
MOVT 1 — DB Hammer Curl
MOVT 2 — DB Bent Over Row
*Choose a weight that you can hold onto for all 4:00. Try to go unbroken.
(Score is Load)
1 ROUND (5:00 Cap)
25’ Walking Quad Stretch
5 Air Squats + 10 Step-Ups
25’ Walking Lunges
5 Air Squats + 10 Step-Ups
25’ High Knees
5 Push Ups + 5 Ring Rows
25’ Butt Kickers
5 Push Ups + 5 Ring Rows
EMOM x 12 MINUTES
MIN 1 – 10 Push-Ups + 10 Ring Rows
MIN 2 – 10 Air Squats + 10 Box Jumps
MIN 3 – 200m Run
(No Measure)
2-3 SETS
21 Bicep Curls (7/7/7)*
20 Heel Taps Over DB (1 Rep = 1 Right Tap + 1 Left Tap)
*7/7/7 = 7 Reps from full extension to half way, 7 Reps halfway to full flexion, 7 Reps of a full curl…all unbroken!
(No Measure)
WARM UP + AB TOWN
4 minutes running/biking/rowing/skiing/anything
then, at 5:00 mark:
Alternating TABATA (12 total minutes)
1: Flutter Kicks
2: Heel Taps
3: Superman Hold
5 Rounds for Time:
40 Double Unders
15 Kettlebell Swings (53/35)
10 Burpee Box Get-Overs (any way, 30in for everyone)
1. 5 SETS
400m Run
-Rest 4:00 b/t Efforts-
(Score is Time for Each Set)
2. NOT FOR TIME
1 Mile Jog (EZ Pace)
(No Measure)
BARBELL WARM-UP*
3-4 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
ON A 20:00 RUNNING CLOCK…
Build to 3RM Clean & Jerk*
*Power or Full, Athlete Choice
(Score is Load)
AMRAP x 7 MINUTES*
Clean & Jerks (135/95)|(95/65)
*Every minute including 3,2,1 go…perform 15 Air Squats
(Score is Reps)
1. ON A 10:00 RUNNING CLOCK…
Practice Hand Walking Skill*
*Approach in 25′ increments with CF Open standards.
(No Measure)
2. ON A 10:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…5:00 lower-body and 5:00 upper-body.
(No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
Max Cal Row
Top of every minute- 5 Box Jumps
STATION 2
Max Cal Bike
Top of every minute- 5 Burpees
STATION 3
Max Cal Row
Top of every minute- 5 Box Jumps
STATION 4
Max Cal Bike
Top of every minute- 5 Burpees
Run 800 meters, then:
BARBELL TECH WARM-UP*
3 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
5 Rounds for time of:
15 KB Swings
15 Air Squats
(Score is Reps)
8 minute time limit, scale weight and reps accordingly. Make it BURN!
If this is not enough, do 100 burpees immediately after finishing and wait for the Thursday Massacre.
53lbs/35lbs
2 ROUNDS
100m Run
10 DB Deadlifts
10 DB Hammer Curls
10 DB Strict Press
Into…
2 ROUNDS
100m Run
10 DB Hang Power Cleans
10 DB Push Press
5×2
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
5 ROUNDS FOR TIME
200m Run
15 Hang Power Clean (95/65)|(65/45)
9 Shoulder 2 Overhead
(Score is Time)
1 Round (2:00 CAP)
5 Bootstrappers
10 Glute Bridge Ups (:02 Pause at top)
:15/:15 Front Rack Hold
2 Rounds (3:00 CAP)
:30 Row
10 RKBS
:15/:15 Front Rack Hold
:30 Shoulder Taps
AMRAP x 16 MINUTES
20 Russian KB Swing
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold
(Score is Rounds + Reps)