Performance
6 min to build to a heavy single Deadlift
Then,
For Load:
0-4 min
1 Heavy Deadlift
10 Sumo Deadlift @ 85%
4-8 min
1 Heavy Deadlift @ 95%
20 Sumo Deadlift @ 70%
8-12 min
1 Deadlift @ 90%
30 Sumo Deadlift @ 60%
Cash-out:
On a continuously running clock:
2:00 min Max Weighted Glute Bridges
Rest 30 sec
2:00 min Counterbalance Squats, 15/10#
Rest 30 sec
1:00 min Max Weighted Glute Bridges
Rest 30 sec
1:00 min Counterbalance Squats, 15/10#
Intermediate
6 min to build to a heavy single Deadlift
Then,
For Load:
0-4 min
1 Heavy Deadlift @ 95-100%
10 Sumo Deadlift @ 85%
4-8 min
1 Heavy Deadlift @ 95%
20 Sumo Deadlift @ 70%
8-12 min
1 Deadlift @ 90%
30 Sumo Deadlift @ 60%
Cash-out:
On a continuously running clock:
2:00 min Max Weighted Glute Bridges
Rest 30 sec
2:00 min Counterbalance Squats, 15/10#
Rest 30 sec
1:00 min Max Weighted Glute Bridges
Rest 30 sec
1:00 min Counterbalance Squats, 15/10#
Fitness
EMOM for 6min, alt between:
6 Deadlifts
45sec Plank Hold
Then,
AMRAP in 12min of:
12 KB Sumo Deadlift
21 Sit-Ups
200m Run
Cash-out:
On a continuously running clock:
2:00 min Max Weighted Glute Bridges
Rest 30 sec
2:00 min Counterbalance Squats, 15/10#
Rest 30 sec
1:00 min Max Weighted Glute Bridges
Rest 30 sec
1:00 min Counterbalance Squats, 15/10#
Performance
Every 75 sec for 5 sets
Snatch Lift-Off @ Knee & Hip + Snatch
For time:
Reps of 15-12-9-6-3
Bar Muscle-ups
Hang Power Snatch, 95/65#
*300m Run after every round
Every 75 sec for 5 sets
Snatch Lift-Off @ Knee & Hip + Snatch
Intermediate
For time:
Reps of 15-12-9-6-3
C2B Pull Ups
Hang Power Snatch, 95/65#
*300m Run after every round
Fitness
Every 75 sec for 5 sets;
2 Hang Power Snatches + 20 Weighted Sit-ups
For time:
Reps of 15-12-9-6-3
Pull Ups
DB Snatch, ea arm, 35#/20#
*300m Run after every round
Performance
“40oz To Freedom”
Forty rounds for time:
1 Rope Climb
3 Power Cleans, 225/155#
5 Handstand Push-ups
This workout can be done as an individual! Individuals will do 20 rounds. *Only one partner working at a time. Part A completes a round, then Part B completes a round.
Intermediate
Forty rounds for time:
5 Strict Pull-Ups
3 Power Cleans, 165/115#
5 Abmat Handstand Push-ups
This workout can be done as an individual! Individuals will do 20 rounds. *Only one partner working at a time. Part A completes a round, then Part B completes a round.
Fitness
Forty rounds for time:
5 Strict Banded Pull-Ups
5 Power Cleans, 95/65#
5 Box HSPU or 5 Pike Push Ups
This workout can be done as an individual! Individuals will do 20 rounds. *Only one partner working at a time. Part A completes a round, then Part B completes a round.
Performance
For time:
200 Double-unders
100 Russian Kettlebell Swings, 70/53#
50 Wall Balls, 30/20#
25 Cal Ski
Cash-outs:
Tabata Barbell Strict Press, 45/35#
*8 rounds of 20 sec of work and 10 sec of rest
Intermediate
For time:
100 Double-unders
100 Russian Kettlebell Swings, 53/35#
50 Wall Balls, 20/14#
25 Cal Ski
Cash-outs:
Tabata Barbell Strict Press, 45/35#
*8 rounds of 20 sec of work and 10 sec of rest
Fitness
For time:
300 Jump Rope
100 Russian Kettlebell Swings, 35/26#
50 Wall Balls, 14/10#
20 Cal Ski
Cash-outs:
Tabata Barbell Strict Press, 35/15#
*8 rounds of 20 sec of work and 10 sec of rest
Performance
Five cycles of
AMRAP in 3 min:
10 GHD Sit-ups
20/15 Cal Bike
30 Box Step-ups (24/20″”), 50/35#
Every 3:30 min for 3 rounds:
Back Extension Hold, 50 sec
Single Arm Suitcase Carry, 300′
*150′ then switch sides for suitcase carry
Intermediate
Five cycles of
AMRAP in 3 min:
15 Weighted Sit-ups
18/14 Cal Bike
30 Box Step-ups (20/16″”), 35/25#
Every 3:30 min for 3 rounds:
Back Extension Hold, 50 sec
Single Arm Suitcase Carry, 300′
*150′ then switch sides for suitcase carry
Fitness
Five cycles of
AMRAP in 3 min:
15 Sit-ups
15/12 Cal Bike
30 Box Step-ups (20/16″”), 25/15#
Every 3:30 min for 3 rounds:
Back Extension Hold, 30 sec
Single Arm Suitcase Carry, 300′
*150′ then switch sides for suitcase carry
Performance
EMOM for 5 min:
Segmented Snatch Deadlift
*pause at below knee, above knee, mid thigh and hips (2 sec hold at each position)
Then,
EMOM for 5 min:
1 Snatch Pull + 1 Hang Power Snatch (knee) + 1 Overhead Squat
Then,
Every 90 sec for 5 sets:
1 Snatch
For time:
50 Pull-ups
50 Push-ups
Intermediate
EMOM for 5 min:
Segmented Snatch Deadlift
*pause at below knee, above knee, mid thigh and hips (2 sec hold at each position)
Then,
EMOM for 5 min:
1 Snatch Pull + 1 Hang Power Snatch (knee) + 1 Overhead Squat
Then,
Every 90 sec for 5 sets:
1 Snatch
For time:
40 Pull-ups
40 Push-ups
Fitness
EMOM for 5 min:
Segmented Snatch Deadlift
*pause at below knee, above knee, mid thigh and hips (2 sec hold at each position)
Then,
AMRAP for 11 min:
10 Dumbbell Hang Power Snatch (knee), 5 each arm
10 Overhead Squats, PVC or empty barbell
1 min Plank Hold
For time:
40 Pull-ups
40 Assisted Push-ups
*knee, band, elevated, etc…
Performance
In teams of 2 or individual!
For Time:
800m Run
7-5-3:
2x Toes to Bar
Overhead Squat (155/105)
800m Run
7-5-3:
2x Toes to Bar
Overhead Squat (155/105)
800m Run
If done as a partner workout, both partners complete the runs together. For the rounds, Partner A completes a round then Part B completes a round continuing that for all rounds.
Intermediate
In teams of 2 or individual!
For Time:
600m Run
7-5-3:
2x Toes to Parallel
Overhead Squat (115/85)
600m Run
7-5-3:
2x Toes to Parallel
Overhead Squat (115/85)
600m Run
If done as a partner workout, both partners complete the runs together. For the rounds, Partner A completes a round then Part B completes a round continuing that for all rounds.
Fitness
In teams of 2 or individual!
For Time:
400m Run
7-5-3:
2x Leg Raises
Overhead Squat (55/35)
400m Run
7-5-3:
2x Leg Raises
Overhead Squat (55/35)
400m Run
If done as a partner workout, both partners complete the runs together. For the rounds, Partner A completes a round then Part B completes a round continuing that for all rounds.
Performance
Every 3 min for 4 sets:
5-10 Tempo Dumbbell Bench Press, 30×0
5-10 Tempo Strict Pull-ups, 40×4
Three rounds for time:
40 Push Ups
5/4 Rope Climbs
*Don’t want to rope climb, no problem! Substitute 25/20 Strict Pull-ups per round 🙂
Intermediate
Every 3 min for 4 sets:
5-10 Tempo Dumbbell Bench Press, 30×0
5-10 Tempo Strict Pull-ups, 40×4
Three rounds for time:
40 Push Ups
3/2 Rope Climbs
*Don’t want to rope climb, no problem! Substitute 15/10 Strict Pull-ups per round 🙂
Fitness
Every 3 min for 4 sets:
5-10 Tempo Dumbbell Bench Press, 30×0
8-12 Tempo Ring Rows, 40×4
Three rounds for time:
30 Knee Push Ups
30 Ring Rows
Performance
EMOM for 8 min:
1 Clean High Pull + Hang Squat Clean (knee)
*Moderate loading at 70-80%.
AMRAP in 10 min:
5 Cleans
35 Double-unders
Men: 95, 135, 165, 185, etc…
Women: 65, 95, 115, 135, etc…
Intermediate
EMOM for 8 min:
1 Clean High Pull + Hang Squat Clean (knee)
*Moderate loading at 70-80%.
AMRAP in 10 min:
5 Cleans
35 Double-unders
Men: 75, 115, 135, 155, etc…
Women: 45, 65, 85, 95, etc…
Fitness
AMRAP in 8 min:
2 Clean High Pull + 2 Hang Power Clean (knee)
8 Jumping Squats
12 Ring Rows
AMRAP in 10 min:
10 Double Dumbbell Hang Squat Cleans, 25/15#
50 Jump Rope
Performance
EMOM for 30 min:
40 sec on 20 sec transition
ME Cal SkiErg
ME Sit-ups
ME Box Jumps, 24/20″
ME Push-ups
Rest
Intermediate
EMOM for 30 min:
40 sec on 20 sec transition
ME Cal SkiErg
ME Sit-ups
ME Box Jumps, 24/20″
ME Push-ups
Rest
Fitness
EMOM for 30 min:
40 sec on 20 sec transition
ME Cal SkiErg
ME Sit-ups
ME Box Step-ups, 20/16″
ME Knee Push-ups
Rest
Performance
EMOM for 8 min:
1 Pause Snatch at knee and hip
*Pause at the knee and hip for 3 sec each before snatching from the hip
**Moderate loading (70-80%). Emphasis on developing positional strength.
“Amanda”
Reps of 9-7-5
Muscle-ups
Squat Snatch, 135/95#
Intermediate
EMOM for 8 min:
1 Pause Snatch at knee and hip
*Pause at the knee and hip for 3 sec each before snatching from the hip
**Moderate loading (70-80%). Emphasis on developing positional strength.
For time:
Reps 21-15-9
Ring Dips
Reps of 9-7-5
Squat Snatch, 95/65#
Fitness
EMOM for 8 min, alt between:
2 Pos Pause Power Snatch at knee and hip + 2 Overhead Squats
20 sec Side Plank, each side
For time:
Reps 30-20-10
Box Dips
Reps of 18-14-10
Dumbbell Snatch Snatch, 25/15#
Performance
Every 2:30 for 12 min:
5 Strict Press, heavy
ME Hollow Rocks
AMRAP in 12 min:
5 Push Jerks, 155/105#
400m Run
20 Pistols, alternate reps
Intermediate
Every 2:30 for 12 min:
5 Strict Press, heavy
ME Hollow Holds
AMRAP in 12 min:
5 Push Jerks, 115/75#
400m Run
20 Assisted Pistols, alternate reps
Fitness
Every 2:30 for 12 min:
5 Strict Press, heavy
45 sec Plank Holds
150m Run
AMRAP in 12 min:
5 Push Press, 75/55#
300m Run
20 Narrow Stance Air Squats
Performance
EMOM for 8 min:
1 Pause Snatch at knee and hip
*Pause at the knee and hip for 3 sec each before snatching from the hip
**Light to moderate loading (60-70%). Emphasis on developing positional strength.
AMRAP in 20 min:
2 Snatches, 165/115#
12 Toes to Bar
24 Double-unders
**Individual version is still a 20 min AMRAP
***Partners will have their own stations/equipment and only one partner working at time. Partner 1 completes one round, then Partner 2 complete one round. Continue working this way until the 20 min is up.
Intermediate
EMOM for 8 min:
1 Pause Snatch at knee and hip
*Pause at the knee and hip for 3 sec each before snatching from the hip
**Light to moderate loading (60-70%). Emphasis on developing positional strength.
AMRAP in 20 min:
2 Snatches, 115/75#
12 Toes to Parallel
24 Double-unders
*Individual version is still a 20 min AMRAP
**Partners will have their own stations/equipment and only one partner working at time. Partner 1 completes one round, then Partner 2 complete one round. Continue working this way until the 20 min is up.
Fitness
EMOM for 8 min, alt between:
2 Pause Power Snatch at knee and hip
45sec Plank Hold
AMRAP in 20 min
12 DB Snatches, ea arm, 35#/20#
24 Sit-Ups
24 Double-unders
*Individual version is still a 20 min AMRAP
**Partners will have their own stations/equipment and only one partner working at time. Partner 1 completes one round, then Partner 2 complete one round. Continue working this way until the 20 min is up.
Performance
Every 3min for 5 sets:
500m Row
ME Muscle-Ups
Rest 2min
Cash Out:
100 Pike Overs, use DB, KB or Row
Intermediate
Every 3min for 5 sets:
500m Row
ME Ring Dips
Rest 2min
Cash Out:
80 Pike Overs, use DB, KB or Row
Fitness
Every 3min for 5 sets:
500m Row
ME Box Dips
Rest 2min
Cash Out:
80 Pike Overs, use something low like PVC Pipe
Performance
EMOM for 8 min:
1 Clean High Pull + Hang Power Clean (knee)
*Work on catching at 1/2 squat position, avoid a high catch and jumping too wide. Choose loading based on these goals.
3 Rounds For Total Reps in 17 minutes:
1 minute Wall Balls, 20/14#
1 minute SDHP, 75/55#
1 minute Box Jumps, 24/20″”
1 minute Weighted Sit-Ups, 25/15#
1 minute Assault Bike, calories
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the assault bike where each calorie is one point.
Intermediate
EMOM for 8 min:
1 Clean High Pull + Hang Power Clean (knee)
*Work on catching at 1/2 squat position, avoid a high catch and jumping too wide. Choose loading based on these goals.
3 Rounds For Total Reps in 17 minutes:
1 minute Wall Balls, 14/10#
1 minute SDHP, 55/35#
1 minute Box Jumps, 20/16″”
1 minute Weighted Sit-Ups, 15/10#
1 minute Assault Bike, calories
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the assault bike where each calorie is one point.
Fitness
AMRAP in 8 min:
2 Clean High Pull + 2 Hang Power Clean (knee)
8 Jumping Squats
12 Ring Rows
3 Rounds For Total Reps in 17 minutes:
1 minute Wall Balls, 10/4#
1 minute SDHP, 35/15#
1 minute Plate Jumps, 4/3 Rogue Hi-Temp 45# plates
1 minute Sit-Ups
1 minute Assault Bike, calories
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the assault bike where each calorie is one point.
Performance
“Schmalls”
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Pistols
20 Kettlebell swings, 53/35#
10 Handstand push-ups
Then,
Run 800 meters
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
Intermediate
For Time
Run 600 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 Assisted Pistols
20 Kettlebell swings, 44/26#
10 Box Handstand push-ups
Then,
Run 600 meters
Fitness
For time:
Run 400 meters
Then two rounds of:
35 Burpees
30 Pull-ups
25 Air Squats
20 Kettlebell swings, 26/18#
10 Hand release push-ups
Then,
Run 400 meters
Performance
Six rounds for time of:
12/10 Cal SkiErg
18 GHD Sit-Ups
24 Single Arm DB Push Press, 50/35#, 12 each arm
Cash Out:
Every 3:00 for 3 sets:
200′ Suitcase Carry, ea arm
40sec Back Extension Hold, use load if possible
Intermediate
Six rounds for time of:
12/10 Cal SkiErg
18 Modified GHD Sit-ups
24 Single Arm DB Push Press, 35/25#, 12 each arm
Cash Out:
Every 3:00 for 3 sets:
200′ Suitcase Carry, ea arm
30sec Back Extension Hold, use load if possible
Fitness
Six rounds for time of:
10/8 Cal SkiErg
20 Sit-ups
20 Single Arm DB Push Press, 25/15#, 10 each arm
Cash Out:
Every 3:00 for 3 sets:
200′ Suitcase Carry, ea arm
30sec Back Extension Hold
Performance
Every 2:30 for 5 sets, complete:
5 Back Squats
AMRAP in 10min of:
10 Back Rack Lunges, 135#/95#
30 Double-Unders
Intermediate
Every 2:30 for 5 sets, complete:
5 Back Squats
AMRAP in 10min of:
10 Back Rack Lunges, 95/65#
20 Double-Unders
Fitness
Every 2:30 for 5 sets, complete:
5 Tempo Back Squats, 3030
15 Glute Bridge
150m Run
AMRAP in 10min of:
10 Back Rack Lunges, 45/25#
40 Jump Rope
Performance
“Postmates” Team WOD
For Time:
100/80 Cal Bike
50 Push Jerks, 155/105#
100/80 Cal Row
50 Muscle-Ups
100/80 Cal Row
50 Push Jerks, 155/105#
100/80 Cal Bike
This workout can be done as an individual! Coach will help you adjust reps as needed.
Intermediate
For Time:
100/80 Cal Bike
50 Push Press, 115/75#
100/80 Cal Row
100 Ring Dips
100/80 Cal Row
50 Push Jerks, 115/75#
100/80 Cal Bike
This workout can be done as an individual! Coach will help you adjust reps as needed.
Fitness
For Time:
80/70 Cal Bike
50 Push Press, 75/55#
80/70 Cal Row
100 Box Dips
80/70 Cal Row
50 Push Press, 75/55#
80/70 Cal Bike
This workout can be done as an individual! Coach will help you adjust reps as needed.
Performance
EMOM for 8 min:
1 Clean High Pull + Hang Power Clean (knee)
*Work on catching at 1/2 squat position, avoid a high catch and jumping too wide. Choose loading based on these goals.
AMRAP in 12 min
3 Cleans, 205/135#
12 Kipping Pull-ups
15 GHD Sit-ups
*Rx’d is kipping not butterfly
Intermediate
EMOM for 8 min:
1 Clean High Pull + Hang Power Clean (knee)
*Work on catching at 1/2 squat position, avoid a high catch and jumping too wide. Choose loading based on these goals.
AMRAP in 12 min
3 Cleans, 135/95#
9 Kipping Pull-ups
12 GHD Sit-ups to parallel
*Rx’d is kipping not butterfly
Fitness
AMRAP in 8 min:
2 Clean High Pull + 2 Hang Power Clean (knee)
8 Jumping Squats
12 Ring Rows
*Work on catching at 1/2 squat position, avoid a high catch and jumping too wide. Choose loading based on these goals.
AMRAP in 12 min
5 Power Cleans, 65/45#
7 Strict Pull-ups
14 Sit-ups
