Performance
6×2 Pause Front Squats, Every 90sec
“Cindy”
AMRAP in 20min of:
5 Pull Up
10 Push Ups
15 Air Squats
Intermediate
6×2 Pause Front Squats, Every 90sec
AMRAP in 20min of:
5 Assisted Pull Ups
10 Push Ups
15 Air Squats
Fitness
AMRAP in 8 min:
2 Pause Front Squats
8 Band Lateral Walks
16 Glute Bridges
AMRAP in 20min of:
4 Jumping Pull Ups
8 Knee Push Ups
12 Air Squats
Performance
EMOM for 6 min:
1 Clean (Power or Full)
Rest 4 min
AMRAP in 20 min:
4 Power Cleans, 165/115#
200m Run
*Partners alt rounds, rounds should be about 90 sec each, scale load/volume/distance as needed.*”
Intermediate
EMOM for 6 min:
1 Clean (Power or Full)
Rest 4 min
AMRAP in 20 min:
4 Power Cleans, 125/85#
200m Run
*Partners alt rounds, rounds should be about 90 sec each, scale load/volume/distance as needed.*
Fitness
EMOM for 6 min:
1 Clean (Power or Full)
Rest 4 min
AMRAP in 20 min:
4 Power Cleans, 95/65#
150m Run
*Partners alt rounds, rounds should be about 90 sec each, scale load/volume/distance as needed.*
Performance
E2MOM for 10 min:
5 Bench Press
10 Dumbbell Bent Over Rows
For time:
21-15-9
Handstand Push Ups
Ski, cals
*complete 6 Bar Muscle after each round
Intermediate
E2MOM for 10 min:
5 Bench Press
10 Dumbbell Bent Over Rows
For time:
21-15-9
Box Handstand Push Ups
Ski, cals
*complete 12 Strict Pull Ups after each round
Fitness
E2MOM for 10 min:
5 Bench Press
10 Dumbbell Bent Over Rows
For time:
21-15-9
Z-Press
Ski, cals
*complete 10 Assisted Strict Pull Ups after each round
Performance
E5MOM for 3 sets
1 min Weighted Wall Sits
200m Farmer Carry
20 Weighted Hip Extensions
Three rounds for time:
500m Row
25 Russian Kettlebell Swings, 70/53#
25 V-Ups
Intermediate
E5MOM for 3 sets
1 min Weighted Wall Sits
200m Farmer Carry
20 Weighted Hip Extensions
Three rounds for time:
500m Row
25 Russian Kettlebell Swings, 53/44#
30 Jack Knife Sit-ups, 15 each side
Fitness
E5MOM for 3 sets
1 min Wall Sits
150m Farmer Carry
20 Hip Extensions
Three rounds for time:
400m Row
25 Russian Kettlebell Swings, 35/26#
20 Knee Bent Jack Knife Sit-ups, 10 each side
Performance
Snatch Complex:
5×1 Snatch Pull + 1 Snatch + 1 Hang Snatch, every 2 min
AMRAP in 12 min:
3 Snatches, 155/105#
6 DB Step Ups (24/20”), ea leg, 50/35#
12 Burpees
Intermediate
Snatch Complex:
5×1 Snatch Pull + 1 Snatch + 1 Hang Snatch, every 2 min
AMRAP in 12 min:
3 Snatches, 115/75#
6 DB Step Ups (20/16”), ea leg, 40/30#
12 Burpees
Fitness
E2MOM for 10 min
5 Hang Snatches
10 Russian Twist, each side
15 Glute Bridge, weight optional
AMRAP in 12 min:
3 Hang Power Snatches, 65/45#
6 DB Step Ups (20/16”), ea leg, 40/30#
12 Burpees
Performance
4×25/20 cal Bike Intervals, Every 4 min
“Annie”
For time:
50-40-30-20-10
Double Unders
AbMat Sit-ups
Intermediate
4×21/18 cal Bike Intervals, Every 4 min
For time:
50-40-30-20-10
1/2 Double Unders Reps
AbMat Sit-ups
Fitness
4×18/15 cal Bike Intervals, Every 4 min
For time:
100-80-60-40-20
Single Under Reps
35-30-25-20-15
AbMat Sit-ups
Performance
Back Squats 5-3-3-1-1-1-10, Every 90sec
*Try and hit final load of 10Reps from 2 weeks ago*
4 Rounds For Time of:
400m Run
20 Med Ball Cleans, 20#/14#
20 GHD Sit-Ups
Intermediate
Back Squats 5-3-3-1-1-1-10, Every 90sec
*Try and hit final load of 10Reps from 2 weeks ago*
4 Rounds For Time of:
400m Run
20 Med Ball Cleans, 14#/10#
20 GHD Sit-Ups to Parallel
Fitness
Back Squats 5-3-3-1-1-1-10, Every 90sec
*Try and hit final load of 10Reps from 2 weeks ago*
4 Rounds For Time of:
300m Run
15 Med Ball Cleans, 10#/8#
20 Weighted Sit-Ups
Performance
AMRAP in 24min of:
12 Box Jumps, 24″”/20″”
12 KB Swings, 70#/53#
12 Deficit HSPU
*While Partner 1 is completing a round, Partner B is accumulating calories on the Assault Bike, rotate after full round is complete*
*Individual complete 12cal on bike and then take 1min rest between rounds*
*Score is total Reps combining rounds/reps and calories
Intermediate
AMRAP in 24min of:
12 Box Jumps, 20″”/16″”
12 KB Swings, 53#/35#
12 HSPU
*While Partner 1 is completing a round, Partner B is accumulating calories on the Assault Bike, rotate after full round is complete*
*Individual complete 12cal on bike and then take 1min rest between rounds*
*Score is total Reps combining rounds/reps and calories
Fitness
AMRAP in 24min of:
12 Step Ups, 24″”/20″”
12 Russian KB Swings, 44#/26#
12 Seated DB Shoulder Press
*While Partner 1 is completing a round, Partner B is accumulating calories on the Assault Bike, rotate after full round is complete*
*Individual complete 12cal on bike and then take 1min rest between rounds*
*Score is total Reps combining rounds/reps and calories
Performance
5×3 Pause Front Squats (3200), Every 90sec
For Time:
50 ABMAT Sit-Ups
40 Wall Balls, 20#/14#
30 Pull-Ups
20 Bar Facing Burpees
10 Front Squats, 185#/135#
20 Bar Facing Burpees
30 Pull-Ups
40 Wall Balls, 20#/14#
50 ABMAT Sit-Ups
Intermediate
5×3 Pause Front Squats (3200), Every 90sec
For Time:
50 ABMAT Sit-Ups
40 Wall Balls, 14#/10#
30 Assisted Pull-Ups
20 Bar Facing Burpees
10 Front Squats, 155#/105#
20 Bar Facing Burpees
30 Assisted Pull-Ups
40 Wall Balls, 14#/10#
50 ABMAT Sit-Ups
Fitness
5×3 Pause Front Squats (3200) + 30sec Hollow Hold, Every 90sec
For Time:
30 ABMAT Sit-Ups
30 Wall Balls, 10#/4#
30 Jumping Pull-Ups
20 Burpees
20 Goblet Squats, 53#/35#
20 Burpees
30 Jumping Pull-Ups
30 Wall Balls, 10#/4#
30 ABMAT Sit-Ups
Performance
EMOM for 6min:
3 Sumo Deadlifts
5 Rounds For Time of:
400m Run
15 Sumo Deadlift High Pull, 95#/65#
Intermediate
EMOM for 6min:
3 Sumo Deadlifts
5 Rounds For Time of:
400m Run
15 Sumo Deadlift High Pull, 75#/45#
Fitness
EMOM for 6min:
5 KB Sumo Deadlifts
5 Rounds For Time of:
300m Run
15 KB Sumo Deadlift High Pull, 53#/35#
Performance
E2MOM for 10min:
5 Bench Press
25 Banded Pull Aparts
5x500m Row Intervals, Every 4min
Intermediate
E2MOM for 10min:
5 Bench Press
25 Banded Pull Aparts
5x450m Row Intervals, Every 4min
Fitness
E2MOM for 10min:
5 Bench Press
25 Banded Pull Aparts
5x400m Row Intervals, Every 4min
Performance
Overhead Squats
5-3-3-1-1-1, every 90sec
AMRAP in 20min of:
5/3 Muscle Ups
10 Overhead Squats, 95#/65#
15 GHD Sit-Ups
Intermediate
Overhead Squats
5-3-3-1-1-1, every 90sec
AMRAP in 20min of:
10 Ring Dips
10 Overhead Squats, 75#/45#
15 Parallel GHD Sit-Ups
Fitness
Overhead Squats
6×3 Overhead Squats + 45sec Plank Hold, every 90sec
AMRAP in 20min of:
20 Sit-Ups
15 Box Dips
10 Overhead Squats, 55#/35#
Performance
5×3 Position Power Cleans (Floor, Hang, Hi-Hang), Every 90sec
For Time:
50-40-30-20-10
Double-Unders
5-4-3-2-1
Power Clean
M: 165#, 185#, 205##, 215#, 225#
W: 115#, 125#, 145#, 155#, 165#”
Intermediate
5×3 Position Power Cleans (Floor, Hang, Hi-Hang), Every 90sec
For Time:
35-30-25-20-10
Double-Unders
5-4-3-2-1
Power Clean
M: 135#, 155#, 165##, 185#, 195#
W: 95#, 105#, 115#, 125#, 135#”
Fitness
AMRAP in 7min of:
3 Hang Power Cleans + 150m Run
5 Rounds For Time of:
50 Single-Unders
15 DB Hang Power Cleans, 35#/20#
Performance
*With a Partner:
For Time:
100cal Ski
100 Kettlebell Swing, 70#/53#
100 Chest to Bar Pull-Ups
100 Goblet Squats, 70#/53#
100 Weighted ABMAT Sit-Ups, 25#/15#
*Individual Option:
2 Rounds For Time of:
25 Kettlebell Swings, 70#/53#
25 Toes to Bar
25 Goblet Squats, 70#/53#
25 Weighted ABMAT Sit-Ups, 25#/15#
25cal Ski
Intermediate
*With a Partner:
For Time:
100cal Ski
100 Kettlebell Swing, 53#/35#
100 Pull-Ups
100 Goblet Squats, 53#/35#
100 Weighted ABMAT Sit-Ups, 15#/10#
*Individual Option:
2 Rounds For Time of:
25 Kettlebell Swings, 53#/35#
25 Toes to Parallel
25 Goblet Squats, 53#/35#
25 Weighted ABMAT Sit-Ups, 15#/10#
25cal Ski
Fitness
*With a Partner:
For Time:
100cal Ski
100 Russian Kettlebell Swing, 35#/26#
100 Jumping Pull-Ups
100 Goblet Squats, 35#/26#
100 ABMAT Sit-Ups
*Individual Option:
2 Rounds For Time of:
25 Russian Kettlebell Swings, 35#/26#
25 Knee Raises
25 Goblet Squats, 35#/26#
25 ABMAT Sit-Ups
25cal Ski
Performance
6×1 Snatch Pull + 1 Snatch, Every 75sec
AMRAP in 20min of:
20/17cal Row
20 Box Step Ups, 10 ea leg, 24″/20″, 50#/35#
20 DB Snatches, 10 ea arm, 50#/35#
Intermediate
6×1 Snatch Pull + 1 Snatch, Every 75sec
AMRAP in 20min of:
20/17cal Row
20 Box Step Ups, 10 ea leg, 24″/20″, 35#/20#
20 DB Snatches, 10 ea arm, 35#/20#”
Fitness
AMRAP in 7min of:
1 Snatch Pull + 1 Hang Power Snatch + 1 OHS
150m Run
AMRAP in 20min of:
15/12cal Row
20 Box Step Ups, 20″/16″
20 DB Hang Snatches, 10 ea arm, 20#/10#
Performance
5×3 Strict Press + 2 Push Press + 1 Push Jerk, Every 90sec
5 Rounds For Time of:
50 Double-Unders
20 Handstand Push Ups
5-4-3-2-1
Rope Climbs
Intermediate
5×3 Strict Press + 2 Push Press + 1 Push Jerk, Every 90sec
5 Rounds For Time of:
35 Double-Unders
20 ABMAT Handstand Push Ups
1 Rope Climbs
Fitness
5×3 Strict Press + 2 Push Press + 1 Push Jerk + 45sec Plank Hold, Every 90sec
5 Rounds For Time of:
75 Single-Unders
15 DB Shoulder Press
15 Ring Rows
Performance
Back Squats 4×10, Every 3min
5 Cycles of,
AMRAP in 3min of:
15/12cal Assault Bike
12 Back Rack Reverse Lunges, 135#/95#
ME Toes to Bar
Rest 1min
Intermediate
Back Squats 4×10, Every 3min
5 Cycles of,
AMRAP in 3min of:
12/10cal Assault Bike
12 Back Rack Reverse Lunges, 95#/65#
ME Toes to Parallel
Rest 1min
Fitness
Back Squats 4×10, Every 3min
5 Cycles of,
AMRAP in 3min of:
12/10cal Assault Bike
12 Back Rack Reverse Lunges, 45#/35#
ME Knee Raises
Rest 1min
Performance
EMOM for 10min, alt between:
12 Inverted Supinated Grip Barbell Rows
100′ Farmer Carry + 10 Bent Over Rows without setting load down
4 Rounds For Time of:
400m Run
25 Hand Release Push Ups
25 GHD Sit-Ups
Intermediate
EMOM for 10min, alt between:
12 Inverted Supinated Grip Barbell Rows
100′ Farmer Carry + 10 Bent Over Rows without setting load down
4 Rounds For Time of:
400m Run
20 Hand Release Push Ups
20 GHD Sit-Ups to Parallel
Fitness
EMOM for 10min, alt between:
12 Inverted Supinated Grip Barbell Rows
100′ Farmer Carry + 10 Bent Over Rows without setting load down
4 Rounds For Time of:
300m Run
15 Hand Release Push Ups
25 ABMAT Sit-Ups
Performance
6×1 Clean Pull + 1 Clean + 1 Thruster, Every 90sec
AMRAP in 10min, reps of:
3-6-9-12….
Thrusters, 115#/75#
Bar Facing Burpees
Intermediate
6×1 Clean Pull + 1 Clean + 1 Thruster, Every 90sec
AMRAP in 10min, reps of:
3-6-9-12….
Thrusters, 95#/65#
Bar Facing Burpees
Fitness
6×1 Clean Pull + 1 Clean + 1 Thruster + 45sec Wall Sit, Every 90sec
AMRAP in 10min, reps of:
10 DB Thrusters, 35#/20#
10 Burpees
Performance
Team WOD! Also Individual WOD 🙂
On a continuously running clock:
7 min to establish a heavy single for the day.
1 Snatch
Rest 3 min,
For Time, complete reps of, 9-6-3:
Snatch, 155#/105#
Muscle-Up
Burpee box jump-over, 24″/20″
*one partner working at a time and each partner must complete the reps listed above.
**one partner must complete exactly 3 reps before partner can start.
***all reps of one movement must be completed before moving to the next movement.
Ex Round of 9: Partner A completes 3 snatches. Then, Part B can complete 3 snatches. Continue until both partners complete 9 reps.
Intermediate
Team WOD! Also Individual WOD 🙂
On a continuously running clock:
7 min to establish a heavy single for the day.
1 Snatch
Rest 3 min,
For Time, complete reps of, 9-6-3:
Snatch, 115#/75#
Ring Dips (18-12-6)
Burpee box jump-over, 24″/20″
*one partner working at a time and each partner must complete the reps listed above.
**one partner must complete exactly 3 reps before partner can start. double reps for ring dips.
***all reps of one movement must be completed before moving to the next movement.
Ex Round of 9: Partner A completes 3 snatches. Then, Part B can complete 3 snatches. Continue until both partners complete 9 reps.
Fitness
Team WOD! Also Individual WOD 🙂
On a continuously running clock:
7 min to establish a heavy single for the day.
1 Snatch
Rest 3 min,
For Time, complete reps of, 9-6-3:
Snatch, 65#/45#
Box Dips (reps of 27-18-9)
Bar Facing Burpees
*one partner working at a time and each partner must complete the reps listed above.
**one partner must complete exactly 3 reps before partner can start. triple reps for ring dips.
***all reps of one movement must be completed before moving to the next movement.
Ex Round of 9: Partner A completes 3 snatches. Then, Part B can complete 3 snatches. Continue until both partners complete 9 reps
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