For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (53,35)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (53,35)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
A: Hip and lower back mobility
B: Toes to Bar Skill Work
Focus: Strict Toes to Bar
C: 7-minute AMRAP of:
3 Toes To Bar
5 Pull-ups
7 Burpees
9 Double Unders
D: 5-minute AMRAP of:
3 Push-ups
5 Wall Balls
7 V-ups
WOD
Deadlift:
2 rounds of 3 reps @70%
2 rounds of 3 reps @75%
1 round of 3 reps @80%
1 round of 2 reps @85%
Skill Work: Pistol Squats
Superset: 3-5 rounds of:
10/10 Single Arm DB Rows 45/30
10 Weighted Lunges 35/20
Endurance
A: 6 x 100m Uphill Sprints (begin at yellow gate to the cars – no turn into gym – walk back)
B: 8-min EMOM of:
2 Wallballs
2 Burpees
C: 400m Run
Cradle the Baby – Partner WOD For Time
400m Med Ball Carry (One med ball, both partners 14/20)
60 Front Rack Lunges
60 Goblet Squats
60 Burpees
60 Step-ups
400m Med Ball Carry (One medball, both partners 14/20)
* Besides the 400m carries, one partner works on chipper while other partner holds ball overhead – if ball drops both partners must stop and complete 5 burpees each. Break up movements however you want as long as both partners complete half the work, working through movements chipper style.
For time: 16-min cap
100m Run
10 (5/5) Lateral wall ball throws 14/10
10 Power Snatches (85/65)
10 Double Unders
200m Run
20 (10/10) Lateral wall ball throws 14/10
20 Power Snatches (85/65)
20 Double Unders
300m Run
30 (15/15) Lateral wall ball throws 14/10
30 Power Snatches (85/65)
30 Double Unders
A: Back Squat:
2 rounds of 3reps @70%
2 rounds of 3reps @75%
1 round of 3reps @80%
1 round of 2reps @85%
B: Press
3 @50%
3 @60%
3 @70%
C: Push Press
3 rounds of 10 reps @65%
D: 4 rounds of:
Single-arm Overhead Carry (to No Parking and back)
10/10 Weighted Single-leg Glute Bridge
“The Chief”
Five Rounds of 3-minute AMRAPS of:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
1 Minute Rest Between Rounds
A: Deadlifts
5 @35, 4 @55, 3 @65, 2 @80, 1@85, 1@90, 1 @95
B: Supersets:
10/10 Single-Arm Dumbbell Rows
10 Weighted Lunges
WOD
A: 10 minute skill work – Hang Snatch from mid-thigh
B: 10 minute EMOM of:
1 Power Snatch + 1 Hang Snatch (add weight each round to challenging weight)
C: 2 Rounds of: (45:15 Stations)
Landmine Rotations (25/15)
Weighted Planks
Flutter Kicks
Strict Deadhang High Knees
Endurance
A: 3 Rounds Uphill Run – 200m (start at stop sign)
B: 12-minute EMOM of:
1 Wallballs (add one rep each round)
3 Burpees
A: Back Squats
5 @35, 4 @55, 3 @65, 2 @80, 1@85, 1@90, 1 @95
B: Press: 3×3 @ 65%
C: Push Press: 3×8 @ 65%
D: 4 Rounds of:
To no parking and back: Single Arm Overhead Carry
20 Single-Leg Glute Bridge (10 each side) (RX+ Add Weight)
For time (20-min cap):
200m Run
20 Single Arm Thrusters (10/10 – 53/35)
20 ABMAT Sit-ups
20 Single DB Snatch (10/10 – 53/35)
300m Run
30 Single Arm Thrusters (15/15 – 53/35)
30 ABMAT Sit-ups
30 Single DB Snatch (15/15 – 53/35)
400m Run
40 Single Arm Thrusters (20/20 – 53/35)
40 ABMAT Sit-ups
40 Single Arm DB Snatches (20/20 – 53/35)
For Time: (15-min Time Cap)
5 Clean and Jerks (135/95)
500m Row
10 Clean and Jerks (135/95)
1000m Row
2 minute rest into:
For Time: (6-min Time Cap)
15 Deadlifts (155/105) (Singles 2:1)
50 Double Unders
30 Deadlifts (155/105)
100 Double Unders
Partner WOD – P1 completes full round while P2 rests, and you go back and forth and finish the buyout together.
6 Rounds for time of:
21 Cal Row
15 Burpee Box Jumpovers (20/24)
9 Deadlifts (185/155)
Buyout: 200m sandbag carry
“11.1”
10-Min AMRAP of:
30 Double Unders
15 Power Snatches (75/55)
WOD
For Time (20-min cap)
Buy-in
5-10-15-20-25 Wall Balls (10/14) – Must begin and end set with WB on the ground. Must complete each set unbroken. If you drop the ball within the set or you don’t hit the target line, you have to restart that set.
Into:
2 Rounds of:
20 DB Snatches (10/10) 45/30#
20 Overhead Reverse Lunges (10/10)
Endurance
100m run, rest what it took to run
200m, rest same
300m, rest same
400m, rest same
300m, rest same
200m, rest same
100m, rest same
2-min Max Reps Burpees
A: 5-minute EMOM of:
5 Deadstop Swings
5 Goblet squats
B: 6-minute E2MOM of:
5 Ring Dips
5 Half-Kneeling KB Windmills
C: Deadlifts – 5@50%, 4@60%, 3@70%, 2@80, 1@90%, 1@90%
A: 10-Min Skill Work: Pistol Squats
B: Tabata Handstand Holds
C: 10 minute AMRAP of:
2 Turkish Get-ups
4 Pull-ups
8 Push-ups
16 Box Jumps
A: Press – 3×5 – All rounds at 60%
B: Push Press – 3 Rounds of 6 reps all at 65%
C: Back Squat – 5@50%, 4@60%, 3@70%, 2@80, 1@90%, 1@90%
D: 3 Rounds of:
100m Single-arm Overhead Carry
20 Single Leg Glute Bridges (10 each side – RX+ add weight)
Open Gym – 9am-11am
“Hammer”
5 Rounds for time of:
5 Power Cleans (135/95)
10 Front Squats
5 Jerks
20 Pull-ups
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