Performance
E2MOM for 10min, alt between:
5 Bench Press
10 Single Arm Gorilla Rows, ea arm, ea side
AMRAP in 18min of:
18/15cal Assault Bike
18 Hand Release Push Ups
18 GHD Sit-Ups
36 Double-Unders
Intermediate
E2MOM for 10min, alt between:
5 Bench Press
10 Single Arm Gorilla Rows, ea arm, ea side
AMRAP in 18min of:
18/15cal Assault Bike
18 Hand Release Push Ups
18 GHD Sit-Ups to Parallel
18 Double-Unders
Fitness
E2MOM for 10min, alt between:
5 Bench Press
10 Single Arm Gorilla Rows, ea arm, ea side
AMRAP in 18min of:
15/12cal Assault Bike
15 Hand Release Push Ups
15 Weighted Sit-ups
45 Single-Unders
Performance
6×1 Snatch Balance + 1 OHS, Every 75sec
5 Rounds For Time:
12 Overhead Squats, 135#/95#
250m Row
Intermediate
6×1 Snatch Balance + 1 OHS, Every 75sec
5 Rounds For Time:
12 Overhead Squats, 95#/65#
250m Row
Fitness
EMOM for 7 min:
3 Overhead squats
*Build to load heavier than anticipated workout weight
5 Rounds For Time:
10 Overhead Squats
200m Row
Performance
Deadlift EMOM for 6min, complete:
2 Reps
“Diane”
For Time, Reps of:
21-15-9
Deadlifts, 225#/155#
Handstand Push-ups
Core Cash Out:
3 Rounds of:
ME L-Sit Hold
1min Weighted Plank
15 Weighted Hip Extensions
*Use same plate for Plank and Hip Extensions if possible*
Intermediate
Deadlift EMOM for 6min, complete:
2 Reps
For Time, Reps of:
21-15-9
Deadlifts, 155#/105#
Box HSPU
Core Cash Out:
3 Rounds of:
ME L-Sit Hold
1min Weighted Plank
15 Weighted Hip Extensions
*Use same plate for Plank and Hip Extensions if possible*
Fitness
Deadlift EMOM for 6min, complete:
2 Reps
For Time, Reps of:
21-15-9
Deadlifts, 105#/75#
30-20-10
Z-Press
Core Cash Out:
3 Rounds of:
ME Knee Bent Hollow Hold
1min Plank
15 Hip Extensions
Performance
EMOM for 8min:
2 Back Squats
For Time:
Buy In OR Cash Out:
50 cal Ski
then,
8 Rounds For Time of:
10 Kettlebell Swings, 53#/35#
10 Goblet Lunges, 53#/35#, 5 ea leg
10 Box Jump Overs, 24″/20″
Intermediate
EMOM for 8min:
2 Back Squats
For Time:
Buy In OR Cash Out:
50 cal Ski
then,
8 Rounds For Time of:
10 Kettlebell Swings, 35#/36#
10 Goblet Lunges, 35#/26#, 5 ea leg
10 Box Jump Overs, 24″/20″
Fitness
EMOM for 8min:
2 Back Squats
For Time:
Buy In OR Cash Out:
40 cal Ski
then,
8 Rounds For Time of:
10 Kettlebell Swings, 26#/18#
10 Goblet Lunges, 26#/18#, 5 ea leg
10 Box Step-ups, 20″/16″
Performance
5×3 Jerk, Every 90sec
4 Rounds For Time of:
12cal Assault Bike
21 Handstand Push Ups
12 C2B Pull-Ups
21 GHD Sit-Ups
Intermediate
5×3 Jerk, Every 90sec
4 Rounds For Time of:
12cal Assault Bike
21 Box Handstand Push Ups
12 Pull-Ups
21 GHD Sit-Ups to Parallel
Fitness
Every 90sec for 5 sets
5 Push Press
15 Band Pull Aparts
30 sec Dead Bug
4 Rounds For Time of:
10cal Assault Bike
20 Push Ups
10 Assisted Pull-Ups
20 Weighted Sit-Ups
Performance
EMOM for 8min:
1 Clean Pull + 1 Clean
4 Cycles of:
AMRAP in 3min of:
400m Run
ME Squat Cleans, 205/135#
Rest 1 min
Intermediate
EMOM for 8min:
1 Clean Pull + 1 Clean
4 Cycles of:
AMRAP in 3min of:
400m Run
ME Squat Cleans, 155/105#
Rest 1 min
Fitness
EMOM for 8min:
3 Hang Power Cleans
6 Jumping Squats
9 Sit-ups
4 Cycles of:
AMRAP in 3min of:
300m Run
ME Power Cleans, 65/45#
Rest 1 min
Performance
5x500m Row Intervals, every 4min
*Whiteboard score is slowest time! Track each round for Wodify score.
then,
Every 3min x 3 sets complete:
150′ Farmer Carry
15 Weighted Hip Extensions
15 Pike Ups on Rower
Intermediate
5x500m Row Intervals, every 4min
*Whiteboard score is slowest time! Track each round for Wodify score.
then,
Every 3min x 3 sets complete:
150′ Farmer Carry
12 Weighted Hip Extensions
12 Pike Ups on Rower
Fitness
5x400m Row Intervals, every 4min
*Whiteboard score is slowest time! Track each round for Wodify score.
then,
Every 3min x 3 sets complete:
150′ Farmer Carry
15 Hip Extensions
15 Jack Knife Sit-ups, each leg
Performance
EMOM for 8min:
1 Snatch Pull + 1 Power Snatch
5 Rounds For Time of:
5 Muscle-Ups
10 Squat Snatches, 95#/65#
15 Bar-Facing Burpees
Intermediate
EMOM for 8min:
1 Snatch Pull + 1 Power Snatch
5 Rounds For Time of:
5 Strict Pull-ups and Ring Dips
10 Squat Snatches, 75#/55#
15 Bar-Facing Burpees
Fitness
EMOM for 8min:
3 Power Snatch + 3 Overhead Squats
5 Rounds For Time of:
5 Strict Pull-ups
10 Box Dips
10 Squat Snatches, 45#/35#
10 Burpees
Performance
Front Squats 3-2-2-1-1-1-10, every 90sec
*take 75% of your final set to complete 10 reps
7 Rounds For Time of:
7 Single Arm DB Thrusters (50/35#), ea side
14 Toes to Bar
28 Double-Unders
Intermediate
Front Squats 3-2-2-1-1-1-10, every 90sec
*take 75% of your final set to complete 10 reps
7 Rounds For Time of:
7 Single Arm DB Thrusters (40/25#), ea side
14 Toes to Parallel
14 Double-Unders
Fitness
Every 90 sec for 7 sets:
5 Front Squats
20 Weighted Glute Bridge
7 Rounds For Time of:
7 Single Arm DB Thrusters (25/15#), ea side
14 Leg Raises
35 Jump Rope
Performance
Two Rounds For time:
30 Step Ups, 50#/35#, 24/20
20 Goblet Squats, 50#/35#
30 DB Snatches, 50#/35#
20 Cal Ski Erg
30 Lunge Steps, 50/35#
20 Pull-Ups
Intermediate
Two Rounds For time:
30 Step Ups, 40#/25#, 24/20
20 Goblet Squats, 40#/25#
30 DB Snatches, 40#/25#
20 Cal Ski Erg
30 Lunge Steps, 40#/25#
20 Pull-Ups
Fitness
Two Rounds For time:
20 Step Ups, 25#/15#, 20/16
20 Goblet Squats, 25#/15#
20 DB Snatches, 25#/15#
20 Cal Ski Erg
20 Lunge Steps, 25#/15#
20 Jumping Pull-Ups
Performance
5×3 Pos Power Clean (Floor, Knee, Hip), Every 90sec
“Elizabeth”
For Time, Reps of:
21-15-9
Power Cleans, 135#/95#
Ring Dips
Intermediate
5×3 Pos Power Clean (Floor, Knee, Hip), Every 90sec
For Time, Reps of:
21-15-9
Power Cleans, 115#/75#
Assisted Ring Dips
Fitness
5×3 Hang Power Clean (Knee) + 10 Side Plank Windmills (each side), Every 90sec
For Time, Reps of:
21-15-9
Cleans, 65#/445#
30-20-10
Box Dips
Performance
5 Rounds For Time of:
400m Run
30 Air Squats
20 Hip Extensions
10 Turkish Get-Ups, 50#/35#
Intermediate
5 Rounds For Time of:
400m Run
30 Air Squats
20 Hip Extensions
10 Turkish Get-Ups, 35#/26#
Fitness
5 Rounds For Time of:
400m Run
30 Air Squats
20 Hip Extensions
10 Turkish Get-Ups, 50#/35#
Performance
For time:
50-40-30-20-10
Double-unders
10-8-6-4-2
Bar Muscle-Ups
5-4-3-2-1
Snatch, 155#/105#
Intermediate
For time:
30-25-20-10-5
Double-unders
21-18-15-12-9
Pull-Ups
5-4-3-2-1
Snatch, 115#/75#
Fitness
For time:
100-80-60-40-20
Jump Rope
21-18-15-12-9
Pull-Ups
15-12-9-6-3
Dumbbell Snatch (each arm), 30/20#
Performance
For Time, Reps of:
21-15-9
Row, Cals
Shoulder to Overhead, 165#/115#
GHD Sit-Ups
Cash Out:
EMOM for 9min, alt between:
12 Inverted Barbell Rows
45sec ME Handstand Walk
1min Tabata Hollow Rock
Intermediate
For Time, Reps of:
21-15-9
Row, Cals
Shoulder to Overhead, 115#/75#
GHD Sit-Ups to Parallel
Cash Out:
EMOM for 9min, alt between:
12 Inverted Barbell Rows
45sec ME Handstand Walk
1min Tabata Hollow Hold
Fitness
Three rounds for time:
21 Weighted Sit-ups
15 cal Row
12 Shoulder to Overhead, 75#/55#
Cash Out:
EMOM for 9min, alt between:
12 Inverted Barbell Rows
45sec ME Tall Plank
45 sec Dead Bug Hold
Performance
5×3 Back Squats, Every 90sec
AMRAP in 15 min of:
12/10 Assault Bike
12 Burpee Box Jumps, 24″/20″
12 Pistols
Intermediate
5×3 Back Squats, Every 90sec
AMRAP in 15 min of:
12/10 Assault Bike
12 Burpee Box Jumps, 20″/16″
12 Assisted Pistols
Fitness
5×3 Back Squats + 20 Glute Bridges, Every 90sec
AMRAP in 15 min of:
10/8 Assault Bike
10 Burpee
10 Box Step Ups
20 Air Squats
Performance
For Time:
1 mile run
then,
3 Rounds of:
12 Hang Power Clean, 165#/115#
21 Pull-Ups
then,
1 mile run
Intermediate
For Time:
1 mile run
then,
3 Rounds of:
12 Hang Power Clean, 115#/75#
15 Pull-Ups
then,
1 mile run
Fitness
For Time:
800m run
then,
3 Rounds of:
12 Hang Power Clean, 64#/45#
21 Ring Rows
then,
800m run
Performance
EMOM for 5 sets, alternate between:
5 Bench Press
12 Bent Over Rows, single arm, each side
AMRAP in 12min of:
12 Shoulder to Overhead, 155#/105#
21 Push Ups
12/10cal Ski Erg
21 Burpees
Intermediate
EMOM for 5 sets, alternate between:
5 Bench Press
12 Bent Over Rows, single arm, each side
AMRAP in 12min of:
12 Shoulder to Overhead, 115#/75#
21 Push Ups
12/10cal Ski Erg
21 Burpees
Fitness
EMOM for 5 sets, alternate between:
5 Bench Press
12 Bent Over Rows, single arm, each side
AMRAP in 12min of:
12 Shoulder to Overhead, 65#/45#
12 Push Ups
12/10cal Ski Erg
12 Burpees
Performance
5×5 Front Squat, every 2min, goal is heavier than last week
15.3
AMRAP in 14min of:
7 muscle-ups
50 Wall Balls, 20#/14#
100 Double-unders
Intermediate
5×5 Front Squat, every 2min, goal is heavier than last week
AMRAP in 14min of:
14 Ring Dips
50 Wall Balls, 14#/10#
50 Double-unders
Fitness
5×5 Front Squat + 1min Wall Sit, every 2min, goal is heavier than last week
AMRAP in 14min of:
14 Box Dips
35 Wall Balls, 10#/4#
150 Single-unders
Performance
5-5-3-3-3 Deadlift, Every 90sec *Goal is to use same load for the 5 as you did last week with triples*
For TIme, Reps of:
27-21-15-9
Assault Bike
Kettlebell Swings, 70#/53#
Toes to Bar
Intermediate
5-5-3-3-3 Deadlift, Every 90sec *Goal is to use same load for the 5 as you did last week with triples*
For TIme, Reps of:
27-21-15-9
Assault Bike
Kettlebell Swings, 53#/35#
Toes to Parallel”
Fitness
Every 90 sec for 5 sets:
5 Deadlifts
20 Glute Bridge
For TIme, Reps of:
20-15-10-5
Assault Bike
Russian Kettlebell Swings, 35#/26#
Leg Raises
Performance
EMOM for 12min, alt between:
3 Jerks
20 GHD Sit-Ups
30 Banded Pull Aparts
4 Rounds For Time:
300m Run
30 Single DB Alt Snatch, 50#/35#, 15ea side
300m Run
30 Single DB OH Lunge Steps, 50#/35#, 15ea side/leg
Intermediate
EMOM for 12min, alt between:
3 Jerks
20 GHD Sit-Ups to Parallel
30 Banded Pull Aparts
4 Rounds For Time:
300m Run
30 Single DB Alt Snatch, 40#/25#, 15ea side
300m Run
30 Single DB OH Lunge Steps, 40#/25#, 15ea side/leg
Fitness
EMOM for 12min, alt between:
6 Push Press
24 Sit-ups
30 Banded Pull Aparts
4 Rounds For Time:
200m Run
20 Single DB Alt Snatch, 25#/15#, 15ea side
200m Run
20 Single DB OH Lunge Steps, 25#/15#, 15ea side/leg
