4 x 12
4 x 15
5 times:
2 Medball Underhand Throws AS HIGH AS POSSIBLE
2 Tall Box Jumps
Rest 30-seconds to 1-minute
5 Inch Worms
Then 2 Rounds:
8 Alt. Lateral Box Step Overs
6 KB Deadlifts (:03 eccentric)
8 Up-Downs
6/6 KB Swings
Start Light and build to Moderate.
5 Rounds:
7 Deadlifts (175/115)(RX+255/175)
14 Box Jumps (24/20)
21 KB Swings (53/35)
(Rest 1:00 b/t Rounds)
(Score is Slowest Round)\
PERFORMANCE GOAL → Goal today would be to go 14:00 minutes or less on total time. Deadlifts and KB Swings are to be completed unbroken. Box Jumps should be fast and consistent. Only rest is during scheduled break between rounds.
FITNESS GOAL → Look to complete the workout between 15:00 – 17:00 minutes today. Deadlifts should be done in 1 set with great form, so choose an appropriate weight to allow this. KB Swings in 2 sets…3 sets max towards end. Box Jumps should be completed at a moderate pace.
-Scaled-
5 Rounds
7 Deadlifts (115/80)
14 Box Jumps (18/12)
14 KB Swings (26/18)
(Rest 1:00 b/t Rounds)
(Score is Slowest Round)
200m Run
2 Rounds:
8 Alt. Samson Lunges
8 Bootstappers
8 Ring Rows (RD2: Kipping Swings)
Then, 2 Rounds:
8 MB Push Press
8 Alt. MB Cossack Squats
8 MB Sit-Ups (RD2: Hanging Knee Raises)
*Start Light and build to Moderate.
20 Min EMOM:
MIN 1&2 – AMRAP of…8 Burpees + 12 TTB*
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest
*Pick up where you left off.
(Score is Total Reps)
PERFORMANCE GOAL → From a performance standpoint, we should be shooting for 2.5+ Rounds per AMRAP. Look to keep the Toes to Bar to no more than 2 Sets. Wall Balls should be 25+.
FITNESS GOAL → From a fitness standpoint, we should be shooting for 1.5 – 2+ Rounds on the day. Keep the Toes to Bar to no more than 3 quick Sets. Wall Balls should be 20+ each interval.
-Scaled-
20 Min EMOM:
MIN 1&2 – AMRAP of…8 Up-Downs + 12 K2E*
MIN 3 – Max Wall Balls (14/10)
MIN 4 – Rest
*Pick up where you left off.
(Score is Total Reps)
1:00 Cardio Choice
Then, 2 Rounds:
8 Bird Dogs
8 Sit-ups
8 Supermans
ON A 3:00 RUNNING CLOCK
Max Single DB Up-Downs
-1:00 Rest-
15 Min AMRAP:
1:00 Cardio Choice
15 V-ups
15 Alt. Sit Thrus
30 DB Toe Taps
-1:00 Rest-
ON A 3:00 RUNNING CLOCK
Max Single DB Up-Downs
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
30 JJ
Then 2 Rounds:
10 Alt. Box Step-Ups (RD2: Box Jumps)
5/5 SA Ring Rows
10 Scap Pull-Ups (RD2: Kipping Swings)
10 Overhead PVC Lunge (RD2: Back Rack Lunges)
*Weighted Pull-Ups if Bodyweight isn’t challenging.
5 Min AMRAP:
8 Box Jumps (20)
6 Alt. OH Lunges (65/45)(RX+95/65)
4 C2B Pull-Ups
-Rest 1:00-
7 Min AMRAP:
10 Box Jumps (24/20)
8 Alt. Front Rack Lunges
6 C2B Pull-Ups
-Rest 1:00-
9 Min AMRAP:
12 Box Jumps (30/24)
10 Alt. Back Rack Lunges
8 C2B Pull-Ups
PERFORMANCE GOAL → These athletes will look to complete 3.5-4 rounds each AMRAP. Box Jumps and Lunges should be completed unbroken. C2B Pull-ups should remain unbroken until the last AMRAP where they will look to complete them in 1-2 sets.
FITNESS GOAL → Athletes in this category will look to complete 3-3.5 rounds each AMRAP. Box Jumps and Lunges should be completed unbroken so adjust loading if needed. Pull-ups should remain unbroken or in 2 quick sets.
-Scaled-
5 Min AMRAP:
8 Box Jumps or Alt. Step Ups (18/12)
6 Alt. OH Lunges (45/35) or Single DB Lunges (30/20)
4 Pull-Ups or Ring Rows
-Rest 1:00-
7 Min AMRAP:
10 Box Jumps or Alt. Step Ups
8 Alt. Front Rack Lunges or DB Goblet Lunges
6 Pull-Ups or Ring Rows
-Rest 1:00-
9 Min AMRAP:
12 Box Jumps or Alt. Step Ups
10 Alt. Back Rack Lunges or BW Reverse Lunges
8 Pull-Ups or Ring Rows
Flag Grab!
Then, 2 Rounds:
4 Bench/Box Dips
6 Alt. Lunges
8 Glute Bridges
Then, 2 Rounds w/ PVC or Empty Bar:
6 RDL
6 Clean High Pulls
6 Hang Muscle Clean + 2 Alt. Elbow Punches
4 Clean Drop Drills*
*1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position.
Start Light and build past workout weight.
“Eliza Plus”
FOR TIME:
27-21-15-9
Power Clean (95/65)(RX+135/95)
Ring Dips
PERFORMANCE GOAL → 12:00 or less. Power Cleans and Ring Dips should be completed in 2-3 sets always. These athletes will find an advantage through kipping their Dips and fighting for bigger sets on their Power Cleans.
FITNESS GOAL → These athletes will finish b/t 13:00-16:00. This will depend on if they are attempting Dips or HRPU. Either way, both movements should be kept to 3-4 sets and should be adjusted accordingly. Keep the barbell to a weight that you can complete big sets from the start, with great technique.
-Scaled-
FOR TIME:
27-21-15-9 or 21-15-12-9
Power Clean (80/55) or DB Power Clean (25/15)
Box/Bench Dips or HRPU
400m Run
Then, 1 Round:
10 Alt. Cossack Squats
5 Tempo Air Squats @ 3211
10 Strict Press w/ Empty Bar
30 Single Unders
Then, 1 Round:
10 Bootstrappers
10 Push Press w/ Empty Bar
10 Back Squats w/ Empty Bar
30 Double Unders
Start Moderate-Heavy and build to Heavy.
4 Rounds:
15 Thrusters (75/55)(RX+95/65)
30 DU
100m Run
(Rest 2:00 b/t Rounds)
(Score is Slowest Round)
PERFORMANCE GOAL → Sub 12:00 for these adrenaline junkies. Fast and unbroken sets are a given. The real test for these athletes will be riding the redline from beginning to end while taking advantage of the recovery afforded to them. Athletes should be finishing their sets within :01 over or under their previous set.
FITNESS GOAL → These athletes should be finishing in 13:00-16:00. Much like the Performance Goal, they should strive to complete their sets unbroken as quickly as they can without blowing up. They should also fight to finish their sets within a similar time frame. :05 under or over is a good goal to shoot for.
-Scaled-
4 Rounds:
15 Thrusters (65/45) or DB Thrusters (25/15)
15 DU, 30 DU Taps, or 30 Singles
100m Run
(Rest 2:00 b/t Rounds)
(Score is Slowest Round)
Narrow Stance Feet elevated on plate holding dumbbell, moving fast
1 Round:
10 Up-Downs
20 Row Strokes Legs and Back Only
:20 Hollow Hold
Then, 1 Round
10 PVC PT
10 Cal Row
10 Sit-Ups
5 Split Jerks w/ PVC
Then 1 Round w/ PVC or Empty Bar:
10 Alt. Elbow Punches
5 Push Press (Hold Lockout :02)
5 Split Jerk (Hold Dip :02)
Pause :02 in dip first two reps!
Start Moderate and build to Moderate-Heavy.
“Ricky Bobby”
20 Min EMOM:
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15 Cal Row*
MIN 4 – Rest (Jog in place)
*Each ‘Round’ Cals increase by 2. Ex: 15, 17, 19, 21, 23.
If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.
(Score is Highest Calories Achieved)
PERFORMANCE GOAL → 23 Cals and completing the 15 burpees and 25 sit-ups in :55 or less.
FITNESS GOAL → 17 Cals and completing 10-12 burpees and 20 sit-ups in :55 or less.
-Scaled-
20 Min EMOM:
MIN 1 – 10-15 Up-Downs
MIN 2 – 20 Sit-Ups or Tuck Ups
MIN 3 – 12 Cal Row*
MIN 4 – Rest (Jog in place)
*Each ‘Round’ Cals increase by 2. Ex: 12, 14, 16, 18, 20.
If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.
(Score is Highest Calories Achieved)
2-3 SETS:
12 DB Upright Rows
15 DB Bent Over Reverse Flyes
-Rest :30-
1:00 Max DBL or Single DB Gun Hold
-Rest As Needed b/t Sets-
2 Rounds:
4 Inch Worms
6 Alt. Groiners
8 Scap Pull-Ups
10 Cat Cows
Then, 2 Rounds:
8/8 SA Ring Rows
7 Up-Downs
6 Box Step-Overs
5 RDL w/ Empty Bar (:03 eccentric)
Build to, or just above, workout weight.
10 Rounds:
2 Deadlift (225/155)(RX+315/205)
4 Muscle-Ups
8 Box Jump Overs (24/20)
PERFORMANCE GOAL → Look to complete the workout in 11:00 minutes or less. Fast pace between movements. Muscle-Ups should be done in no more than 2 Sets and primarily unbroken throughout the workout. Lightning-fast and unbroken BJO’s!
FITNESS GOAL → Look to complete the workout between 13:00 – 15:00 minutes today. Choose a weight that allows two quick, but challenging, deadlifts with solid form. Muscle-Up Option should be done in 2 Sets max today. Steady through the Box Jump Overs.
-Scaled-
10 Rounds:
2 Deadlift (135/95)
4 Jumping MU, C2B Pull-Ups, or Pull-Ups
8 Box Jump Overs or Alt. Step Overs (18/12)
5 Up-Down Dog
Then, 3 Min AMRAP:
6 Med Ball Deadlifts
6 Med Ball Thrusters
6 Up-Downs on Med Ball
Then 2 Rounds:
5 Scap Push-Ups
3 I-Y-T on Rings
5/5 KB Floor Press
**1+1/2 Bench Press**
1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press.
Start Moderate and build to Moderate-Heavy.
Part 1:
8 Min AMRAP:
4-6-8-and so on…
Burpees
Wall Balls (20/14)
-Rest 2:00 b/t Part 1 & Part 2-
Part 2:
FOR TIME (10:00 cap):
50 Burpees
50 Wall Balls
PERFORMANCE GOAL → These athletes should be shooting for 14-16+ rounds in the AMRAP. Look to complete Part 2 in 8:00 minutes or less, pushing the pace on the Burpees (under 4:00 minutes) and Wall Balls completed in 2 Sets or less.
FITNESS GOAL → Athletes in this category should be shooting for 10-12+ t rounds in the AMRAP. Look to complete Part 2 between 8:00 – 10:00 minutes, capping Burpees between 4:00 – 5:00 minutes and Wall Balls completed in 3-4 Sets or less.
-Scaled-
Part 1:
8 Min AMRAP:
4-6-8-and so on…
Up-Downs
Wall Balls (14/10)
-Rest 2:00 b/t Part 1 & Part 2-
Part 2:
FOR TIME (10:00 cap):
40 Up-Downs
40 Wall Balls
2:00 Cardio Choice
Then, 3 Min EMOM:
7 Up-Downs into Max Single Unders or High Knees
EVERY 4:00 FOR 5 SETS:
20 Mt. Climbers (L + R = 1 Rep)
1:30 Cardio Choice
15 Burpees
-Rest Remainder-
(Score is Each Set for Time)
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
Pizza Delivery
Then, 1 Round:
10 Alt. Groiners
8 Scap Pull Ups
8 Alt. Box Step Overs
10 Air Squats (:03 eccentric)
8 Kipping Swings
8 Box Jumps
6 Kang Squats (PVC or Empty Bar)
Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used.
“Clearance Sale”
IN TEAMS OF 2
3 SETS…
5 Min AMRAP:
6 Front Squats (75/55)(RX+115/75)
8 Pull-Ups
*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump Overs (24/20). Once a full round is completed, partners will switch roles.
(Rest 1:00 b/t Sets)
*Pick up where you left off in previous AMRAP.
(Score is Total Reps of Box Jump Overs)
PERFORMANCE GOAL → Athletes in this category should be completing a round once every :30-:45. Unbroken on Front Squats and Pull-Ups. Attack the box jump overs!
FITNESS GOAL → These athletes should be aiming for EMOM pace. Unbroken squats, 2 sets on the Pull-Ups, and steady on the box jump overs.
-Scaled-
IN TEAMS OF 2
3 SETS…
5 Min AMRAP:
6 Front Squats (60/40) or DB Front Squats (20/15)
8 Jumping Pull-Ups or Ring Rows
*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump/Step Overs (18/12). Once a full round is completed, partners will switch roles.
(Rest 1:00 b/t Sets)
*Pick up where you left off in previous AMRAP.
(Score is Total Reps of Box Jump Overs)
3 Rounds:
1:00 Row Easy → Moderate → Moderate+
10 Straight Leg Sit-Ups
10 Scap Ring Rows → 5 Tempo Ring Rows @ 30X1 → 10 Ring Rows
10 Alt. Reverse Lunges → Alt. Forward Lunges → Alt. KB Goblet Lunges
Option 1:
1 Kipping Swing + 1 Hips to Rig + 1 Muscle-Up
Or…
Option 2:
2 Kipping Swings + 1 Pull-Up
18 Min AMRAP:
25 Cal Row or 400m Run
20 DBL KB Front Rack Lunges (53/35)
15 Sit-Ups
*Every 1:30 including 0:00, complete 3 Muscle-Ups.
PERFORMANCE GOAL → 4.5 rounds on the day for these athletes. They will perform the row/run in :90 or less, the Lunges unbroken in under a minute, and the Sit-Ups done in under :30. The MUs will be unbroken with fast transitions to and from the Rig.
FITNESS GOAL → 3.5 rounds for athletes in this category. They will perform the row/run in 2:00 or less, the Lunges in two sets in around a minute, and the Sit-Ups done around :30-:40. The MU (or scaled Option) will be 1-2 sets with a smooth transition to and from the Rig.
-Scaled-
18 Min AMRAP:
20 Cal Row or 200m Run
20 DBL KB Front Rack Lunges (35/26)
15 Sit-Ups or Tuck-Ups
*Every 1:30 including 0:00, complete 3 MU Option.
MU Option 1: Up-Down Jumping Muscle-Up
MU Option 2: Up-Down Jumping Pull-Up or C2B Pull-Ups
200m Team Run
5 Up-Down Dog
Then, 2 Rounds:
7 Cal Bike/Row
10 Alt. Piked Shoulder Taps (RD2: Scap Push-Ups)
5 Burpees (RD2: 2 Wall Walks)
5 Snatch-Grip RDL*
5 Muscle Snatch*
5 BTN Push Press*
*PVC or Empty Bar.
“Gratitude”
4 Rounds:
11 Power Snatches (75/50)(RX+95/65)
400m Run
12 HSPU
22 Cal Bike or Cal Row
12 Burpees
PARTNER OPTION:
IN TEAMS OF 2…
22 Min AMRAP:
22 Power Snatches (75/50)(RX+95/65)
24 HSPU
44 Cal Bike or Cal Row
24 Burpees
*P1 works while P2 rests. Split work as needed. After each round complete a 400m Partner Run (together). The workout ends with a 400m Run.
PERFORMANCE GOAL → These athletes should be completing rounds in about 6:00. Attack the run and Bike/Row! Quick work of the barbell, HSPU and Burpees.
FITNESS GOAL → For athletes in this category, rounds should be completed in under 7:00. This means runs and Bike/Row should be adjusted to be complete in approximately 2:00. The Barbell should be an appropriate weight to move unbroken! HSPU and Burpees/Up-Downs done at a steady pace.
-Scaled-
4 Rounds:
11 Power Snatches (65/45) or Alt. DB Snatches (25/15)
200m Run
12 Box HSPU or Pike Push-Ups
16 Cal Bike or Cal Row
12 Up-Downs
PARTNER OPTION:
IN TEAMS OF 2…
22 Min AMRAP:
22 Power Snatches (65/45) or Alt. DB Snatches (25/15)
24 Box HSPU or Pike Push-Ups
32 Cal Bike or Cal Row
24 Up-Downs
2 Rounds:
10 Alt. PVC PT Lunges
10 PVC Good Mornings
10 PVC Cuban Press
Then 2 Rounds w/ PVC or Empty Bar:
3 Clean High Pulls
3 Muscle Clean
10 Alt. Elbow Punches
3 Hang Power Cleans (hold catch :02)
3 Strict Strict Press
3 Jerks
Start Moderate and build to Mod-Heavy.
“The Cali Bear”
EVERY :30 FOR 20 MIN:
1 Power Clean & Jerk (135/95)(RX+205/145)
PERFORMANCE GOAL → These athletes will pull the bar from the floor at the exact start of each :30 interval, ready to go on each bell! Pushing the heavier weights with smooth cycling.
FITNESS GOAL → Athletes in this category should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
-Scaled-
EVERY 1:00 FOR 20 MIN:
2-3 Power Clean & Jerk (95/65)
*DB Option (30/20)
1:00 Down Dog Calf Stretch
Partner Plate Race!
Then, 1 Round:
10/10 Ankle Rotations
8 Bootstrappers
8 Alt. Bird Dogs
6 Push-Up to Down Dog
Then, 2 Rounds:
20 Single Unders (RD2: High Jump Single)
6 Alt. Lunges
3 I-Y-T on Rings
6 Hanging Knee Raises
Start Moderate and build to Heavy. Second wave should be heavier than the first.
Option for DB Bench Press.
“TABATA STYLE” (8 ROUNDS EACH, :20 ON / :10 OFF)
TABATA 1 – Single DB Front Squat (35/20)(RX+45/30)
TABATA 2 – TTB
TABATA 3 – DU
(Rest 1:00 b/t Tabatas)
(Score is Total Reps)
PERFORMANCE GOAL → For the DB Front Squats we should be getting 10-12+ reps. Look to get 8-10+ Toes-to-Bar. Double Unders should be 28+.
FITNESS GOAL → For our DB Front Squats look for 7-9+ reps. Knees-to-Elbow should be 5-7+. Aim for 18-22+ of your Jump Rope Option with minimum breaks for today.
-Scaled-
“TABATA STYLE” (8 ROUNDS EACH, :20 ON / :10 OFF)
TABATA 1 – Single DB Front Squat (20/15) or Air Squat
TABATA 2 – K2E or Sit-Ups
TABATA 3 – DU Attempts, DU Taps, or Single Unders
(Rest 1:00 b/t Tabatas)
(Score is Total Reps)
Junkyard Dog Warm Up:
3 Partner T Jumps
3 Partner Army Crawl and Jump Overs
Then 2 Rounds:
8 Cal Row
8 Single DB RDL
5 Inchworms
5/5 DB Sumo DL (RD2: SDHP)
*Start Moderate and build to a Heavy double.
16 Min EMOM:
Min 1 – 15 Cal Row
Min 2 – 5 Sumo Deadlifts (155/105)(RX+205/145)(RX++250/175)
Min 3 – 10 Alt. Up-Down Devil’s Press (35/25)(RX+50/35)(RX++60/45)
Min 4 – :45 DB Hold
*DB Hold Options:
-Suitcase
-Goblet
PERFORMANCE GOAL → Athletes in this category should complete the row in :40 or less. They should be pushing heavier loads on the Sumo Deadlift as TNG or fast singles. The Devil’s press should be smooth and unbroken and the DB won’t see the ground during the :45 hold.
FITNESS GOAL → These athletes will complete the row in :50 or less. For the Sumo Deadlifts, the load should be challenging, but should not compromise technique. Think heavy singles here. The Devil’s press should be smooth and unbroken and they might have to rest once during the DB hold.
-Scaled-
16 Min EMOM:
Min 1 – 12 Cal Row
Min 2 – 5 Sumo Deadlifts (135/95)
Min 3 – 10 Alt. Up-Down Devil’s Press (25/15)
Min 4 – :45 DB Hold
*DB Hold Options:
-Suitcase
-Goblet
2:00 Cardio Choice
Then 2 Rounds:
:30 Bear Crawl
10 Alt. Windmills
:30 Crab Walk
10 Alt. Single Leg V-Ups
3 SETS:
9 Min AMRAP…
1:30 Cardio Choice
20 Alt. Sit Throughs
15 Russian Twist + Tuck-Up*
10 Alt. Skater Hops
(Rest 1:30 b/t Sets)
*1 Rep = Twist L + Twist R + Tuck-Up
FLOW STRETCHING
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
2:00 Pigeon (1:00 each side)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)
Flag Grab!
Then 1 Round:
10 PVC PT
10 PVC ATW
10 Burpees
Then, 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats
3 Push Press (hold dip :02)
3 Push Jerk
*Start Light-Mod and build to Mod-Heavy.
IN TEAMS OF 2…
6 Min AMRAP:
5 SH2OH (95/65)(RX+135/95)
20 DU
*P1 works through one full round while P2 completes Max Wall Balls (20/14). Once a full round is completed partners switch roles.
(Rest 1:30)
8 Min AMRAP:
5 SH2OH
20 DU
10 Wall Balls (20/14)
*P1 works through one full round while P2 completes Max Burpees. Once a full round is completed partners switch roles.
(Rest 1:30)
10 Minute AMRAP:
5 SH2OH
20 DU
10 Wall Balls
5 Burpees
*P1 works through one full round while P 2 completes Max Cal Row or Bike. Once a full round is completed partners switch roles.
PERFORMANCE GOAL → The goal today for these athletes is less about ‘the score’ of the rounds + reps and more about the choice they make on the barbell. We are looking for :30 or less per round in the first AMRAP, 1:10-1:20 in the second AMRAP, and 1:40-2:00 or so in the final AMRAP.
FITNESS GOAL → For athletes in this category, we are looking for :45 or less per round in the first AMRAP, 1:45 or less in the second AMRAP, and 2:00-2:30 or so in the final AMRAP. The most important goal is proper loading on the barbell. No one should strip any weight off the bar during that first 4min effort!
-Scaled-
IN TEAMS OF 2…
6 Min AMRAP:
5 SH2OH (80/55) or DB SH2OH (30/20)
10 DU, 20 DU Taps, or 20 SU
*P1 works through one full round while P2 completes Max Wall Balls (14/10). Once a full round is completed partners switch roles.
(Rest 1:30)
8 Min AMRAP:
5 SH2OH
10 DU, 20 DU Taps, or 20 SU
10 Wall Balls (14/10)
*P1 works through one full round while P2 completes Max Up-Downs. Once a full round is completed partners switch roles.
(Rest 1:30)
10 Minute AMRAP:
5 SH2OH
20 DU
10 Wall Balls
5 Up-Downs
*P1 works through one full round while P 2 completes Max Cal Row or Bike. Once a full round is completed partners switch roles.
2 Rounds:
100m Run
8 Good Mornings (RD2: 2 RDL)
8 Ring Rows
6/6 Single Leg Glute Bridges
4 Cat Cows
Then 1 Round:
100m Run
10 Supermans
8 Scap Pull-ups
8 Kipping Swings
8/8 Single Leg RDLs (Bodyweight)
Start Light-Mod and build to Moderate-Heavy.
“Ripcord”
4 Rounds (18:00 time cap):
15 C2B Pull-Ups
15 Deadlifts (135/95)(RX+185/125)
400m Run
PERFORMANCE GOAL → These athletes will look to complete this workout sub 14:00-15:00. The Chest to Bar Pull-ups should be completed in 1-2 quick sets. Deadlifts in 1-2 sets as well. The run should be completed in 1:50-2:00.
FITNESS GOAL → Athletes in this Category will look to complete this workout within 15:00-18:00. The Pull-ups should be completed in 2-3 sets. Deadlifts completed in 1-3 sets. The run should be completed in 2:00-2:15.
-Scaled-
4 Rounds (18:00 time cap):
15 Jumping Pull-Ups or Ring Rows
15 Deadlifts (105/75)
200m Run
EMOM10 x 1 Power Clean and Push Jerk @ 70% of B.
3 Rounds of:
20 Band Pull Aparts
10 DB Rows (each arm)
50 JJ
15 Partner Sit-Ups
Then, 1 Round:
10 Alt. PVC Pass Through Lunges
8/8 BW Split Squats
10 PVC ATW
8 PVC OH Squats
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Snatch Balance
Hang Power Snatch
Weight for entire complex will be determined by what you can snatch from the hip.
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
15 Min AMRAP:
10 Alt. DB Farmer Box Step-Ups (35/20)(RX+50/35)|(24/20”)
15 Up-Down + Box Jump Overs
30 Sit-Ups
PERFORMANCE GOAL → Look to achieve 5-6+ Rounds on the day. This means we are really pushing through all 3 movements. Everything should remain unbroken and at an urgent pace.
FITNESS GOAL → Aim for 4-5+ Rounds on the day. Consistent and steady pace throughout the workout. Try to keep movements mostly unbroken. Choosing the right weight DB and height Box will be crucial.
-Scaled-
15 Min AMRAP:
10 Alt. DB Farmer Box Step-Ups (20/15)|(18/12”)
15 Up-Down + Box Jumps
30 Sit-Ups or Flutter Kicks (L + R = 1 Rep)
9 Min EMOM:
MIN 1 – :40 Slow Box Dips
MIN 2 – :40 Alt. DB Upright Rows
MIN 3 – :40 Windshield Wipers
200m Run
15 Partner Push Ups
Then 1 Round:
10 Alt. Groiners
8 Bootstrappers
10 Glute Bridges
4 Air Squats (1 + ½)
Then 2 Rounds w/ PVC or Empty Bar:
3 Muscle Cleans
10 Alt. Elbow Punches
3 Kang Squats
1+1/2 Back Squat*
Start Moderate and build to Moderate-Heavy.
*1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
*Pick up where you left off.
PERFORMANCE GOAL → 4.5-5.5 rounds per AMRAP. Unbroken on the Power Cleans and Push Ups and fast on the Air Squats. These athletes will be transitioning lightning-fast!
FITNESS GOAL → 2.5-3.5 rounds per AMRAP. Lighter weights used on the Power Cleans to maintain great form and keep sets unbroken. 2 sets on the Push Ups, with the Air Squats used as recovery.
-Scaled-
Max rounds in 3 minutes of:
3 Power Cleans (85/60) or DB Power Cleans (30/20)
6 HRPU or Band Assisted Push-ups
9 Air Squats
Rest 1-minute.
Repeat for a total of 5 cycles
*Pick up where you left off.
2 Rounds:
30 HK (RD: 30 BK)
10 Slow KB RDL
8 Tuck-Ups (w/ :01 Hold in Tuck)
Then, 2 Rounds:
6/6 Single Arm KB Swings
:15 Active Bar Hang (RD2: 8 Scap Pull-Ups)
2 Rope Walks
If proficient…
4 SETS:
6/6 SA DB Row AHAP
Superset w/ 6 DB Pullovers AHAP
-Rest As Needed b/t Sets-
5 SETS:
ON A 4:00 RUNNING CLOCK…
30 Alt. SA KB Swings (53/35)
3 Rope Climbs
Max Distance Run/Sprint w/ Time Remaining…
(Rest 1:00 b/t Sets)
(Score is Total Distance Ran)
PERFORMANCE GOAL → These athletes should be averaging 200-400m of running each set. Swings unbroken, and Rope Climbs sub 1:00.
FITNESS GOAL → Athletes in this category should be averaging 100-200m of running each set. Swings should be mostly unbroken, 2 sets max, and Rope Climb Option should take 1:00-1:15.
-Scaled-
5 SETS:
ON A 4:00 RUNNING CLOCK…
20 Alt. SA KB Swings (26/18)
3 Rope Climb Options*
Max Distance Run w/ Time Remaining…
(Rest 1:00 b/t Sets)
(Score is Total Distance Ran)
*Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
*Rope Climb Option 2: Rope Walk
Pizza Delivery!
Then 1 Round:
5 Up/Down Dog
10/10 SA Ring Row
10 Up-Down + 2 Alt. High Plank SH Taps
5/5 DB Deadlift
5/5 DB Strict Press
3 I-Y-T on Rings
5 Push Ups @ 2222
5/5 DB SDHP
5/5 DB Push Press
*Tempo @ 21X1
**Start Moderate and build to Mod-Heavy. Option for DB Bench Press.
-Short Rest b/t P1 & P2-
2.) ON A 1:00 RUNNING CLOCK…Max Reps Bench Press*
*(Athlete Choice, Light-Mod)
*Goal should be 15-20 Reps.
20 Min EMOM:
MIN 1 – 15 Cal Row
MIN 2 – 20 Alt. DB Snatches (35/20)(RX+50/35)
MIN 3 – 15 Up-Downs
MIN 4 – :50 Max Push Press (75/55)(RX+95/65)
MIN 5 – Rest
(Score is Total Reps of Push Press)
PERFORMANCE GOAL → From a performance standpoint, should be getting off the Rower in :40 seconds or less every time. Make the DB Snatches challenging and the Up-Downs fast today. Should be getting 22-28+ on the Push Press every single round.
FITNESS GOAL → From a fitness standpoint, should be getting off the Rower in under :50 seconds. Keep the DB Snatches and Up-Downs to no more than 2 quick Sets. Push Press should be around 16-22 reps per round today.
-Scaled-
20 Min EMOM:
MIN 1 – 12 Cal Row
MIN 2 – 16 Alt. DB Snatches (25/15)
MIN 3 – 10 Up-Downs
MIN 4 – :50 Max Push Press (65/45)
MIN 5 – Rest
(Score is Total Reps of Push Press)
5 Min AMRAP:
:30 Cardio of Choice
20 Alt. High Plank Shoulder Taps
10 Bodyweight Good Mornings
5/5 Single Arm DB Bent Row
3 SETS FOR QUALITY:
2:00 Cardio Choice
20 Alt. Russian Twists
20 Empty Barbell/Light DB Bent Over Row*
10/10 SA DB Deficit Push-Ups
10/10 SA DB Upright Row (Athlete Choice, Moderate)
20 Empty Barbell/Bodyweight Good Mornings
20 Alt. Russian Twists
2:00 Cardio Choice
(Walking 1:00 Rest b/t Sets)
*Option for Pronated or Supinated Grip.
PERFORMANCE GOAL → Aim for 7:30-8:30 per Round. These athletes should push for unbroken reps on all movements as well as pushing the cardio movements, especially if they missed “Chad” yesterday.
RECOVERY GOAL → Aim for 8:30-9:30 per Round. These athletes should aim for more of a flow in the workout. Aim for 1-2 Sets on all movements and focus on getting a nice post “Chad” flush.
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
FOR RECOVERY
3:00 Olympic Wall Stretch
1:00/1:00 Couch Stretch
1:00 Butterfly Stretch
100m Jog
10 Alt. Groiners
Then, 2 Sets:*
6 Alt. Box Step-Ups (workout height)
*SET 1 unweighted. SET 2 add weight if you plan on using it during the workout.
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
**50:00 time cap
-Scaled-
IN TEAMS OF ANY SIZE…
FOR TIME:
750/500/250/100 Box Step-Ups (18/12)
Or…
30/40/50 Min AMRAP:
5:00 Row or Jog
5:00 Alt. Box Step Ups (18/12)
2 Rounds:
6 PVC PT
10 Up-Downs
10 Ring Rows
8 Kipping Swings
Then, 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch Grip RDL
Snatch High Pulls
Muscle Snatch
Drop Snatch to Power Position
Hang Power Snatch (pause :02 just below knee)
*Start Light and build up to or past workout weight.
3 Sets of:
6-5-4
Power Snatches (115/75)(RX+135/95)
12-10-8
C2B Pull-Ups
(Rest 1:30 b/t Sets)
(Score is Total Time)
PERFORMANCE GOAL → 10:30-12:00 for performance athletes. Snatches will remain unbroken, and C2B’s will remain mostly unbroken. Still take time transitioning to allow for quick recovery which should equal unbroken sets.
FITNESS GOAL → 13:30-15:00 for athletes in this category. Snatches should remain mostly unbroken and the pulling option should be no more than 2 sets. That will mean scaling reps/ movements to allow for this.
-Scaled-
3 Sets of:
6-5-4
Power Snatches (75/55) or Alt. DB Snatches (30/20)
12-10-8
Pull-Ups, Jumping Pull-Ups, or Ring Rows
(Rest 1:30 b/t Sets)
(Score is Total Time)
1 Round:
8 Push Up to Down Dog
12 Straight Leg Sit-Ups
12 Banded Pull Aparts
3 I-Y-T on Rings
Then 2 Rounds:
6 Kipping Swings or Hollow Rocks
6 Strict Hanging Knee Raises
3 Hang Muscle Cleans
8 Alt. Elbow Punches
3 Push Press
3 Push Jerk
Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used.
*Option for DB Bench Press.
5 SETS:
ON A 2:00 RUNNING CLOCK…
15 TTB
Max SH2OH (115/75)(RX+155/105) with Time Remaining…
(Rest 1:00 b/t Sets)
(Score is Total Reps of Shoulder to Overhead)
PERFORMANCE GOAL → For these athletes, TTB should be mostly unbroken, if not 1 large and 1 small set per round. Should be completing 12-15+ reps on the Shoulder to Overhead and trying to move heavier weights today.
FITNESS GOAL → Athletes in this category will look to complete the TTB/K2E in 2 Sets, 3 at most in later rounds. Choose a moderate load on the barbell for Shoulder to Overhead and complete 8-11+ Reps.
-Scaled-
5 SETS:
ON A 2:00 RUNNING CLOCK…
15 K2E or Sit Ups
Max SH2OH (85/60) or DB SH2OH (30/20) with Time Remaining…
(Rest 1:00 b/t Sets)
(Score is Total Reps of Shoulder to Overhead)
-Treat as a warm-up
– repeat each weight 2x
5 Rounds of:
10 DB Rows
10 DB Reverse Flyes
10 DB Cuban Press
You should be using 3 different DB weights and decreasing the weight for each movement
30 HK
30 BK
5 Inch Worms
Then 2 Rounds w/ PVC or Empty Bar:
5 RDL
5 Hang Power Cleans
10 Alt. Elbow Punches
5 Sumo-Stance good Mornings
*Full :01 pause at the bottom of the Deadlift. No Touch-N-Go.
Working Sets should be Moderate-Heavy.
10 Minute AMRAP:
8 Deadlifts (95/65)(RX+135/95)
6 Hang Power Cleans
200m Run
PERFORMANCE GOAL → Athletes in this category should aim to get get 6-7+ rounds. They will go unbroken on the DL and HPC. They won’t use any part of the run as recovery, but attack it and sprint back to the barbell for the next round!
FITNESS GOAL → These athletes should aim to get 4-5.5+ rounds. Break the DL up into 2 sets and then take a 10-15s rest before picking up the barbell to perform the HPC. Use the first 25-50m of the run to recover breathing and legs and then build pace from there.
-Scaled-
10 Minute AMRAP:
8 Deadlifts (75/55)
6 Hang Power Cleans
100m Run
1 Round:
10 Alt. Cossack Squats
10 Scap Push Ups
10 Bootstrappers
10 Cat Cows
Then, 3 Min Partner AMRAP:
6 Burpees over MB (you go, I go)
6 Partner Wall Balls
Tempo @ 22X1
*Start Light and build to Moderate.
5 Rounds:
20 Wall Balls (20/14)
20 Burpees
PERFORMANCE GOAL → These athletes should be shooting for under 12:00 today. Wall Balls should be unbroken and Burpees should be performed fast!
FITNESS GOAL → Athletes in this category should look to complete today’s workout in about 13:00 – 15:00. Try to go unbroken on the first couple rounds of Wall Balls, and when you need to break in the later rounds, keep to 2 sets. Stay steady at the Burpees/Up-Downs and look to always be done with them under or at 1:30.
-Scaled-
5 Rounds:
15 Wall Balls (14/10)
15 Up-Downs
Rowling!
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:
1 Round:
8 Alt. Bird Dogs
8 Up-Downs
8/8 KB Deadlift
8 Ring Rows
8 Box Jumps
8 KB Swings
8 Single KB Bent Rows
4/4 KB High Pulls
*Pause @ chest all reps!
16 Min EMOM:
Min 1 – 18 DB Swings (35/25)(RX+50/35)
Min 2 – 15 Cal Row
Min 3 – 18 Alt. DB Snatches
Min 4 – 15 Box Jumps (24/20)
PERFORMANCE GOAL → These athletes will be maximizing rest because they’re pushing the pace on every movement! All reps should be done unbroken and they should be using RX+ DB weights. Looking for a 1:1 ratio (pull:calorie) on the row.
FITNESS GOAL → Athletes in this category will find a consistent pace and try to keep that up for all 16 minutes! Keep the DB movements to 2 sets max and the box jumps smooth. Big pulls on the rower! Be sure to rest by the :50 mark of each minute even if you’re not done all the reps yet.
-Scaled-
16 Min EMOM:
Min 1 – 15 DB Swings (25/15)
Min 2 – 12 Cal Row
Min 3 – 15 Alt. DB Snatches
Min 4 – 12 Box Jumps or Alt. Step Ups (18/12)
2:00 Run, Bike, or Row
Then, 2 Rounds:
10 Scap Push-Up
8 Sit-ups
8 Up-Downs
5 SETS:
3 Min AMRAP…
6 Alt. Plank Rotations
12 Tuck Ups
:45 Cardio Choice
-Rest 1:00 b/t Sets-
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
1 Round:
10 Alt. Box Step-Overs
6 RDL
6 Clean High Pulls
10 Alt. Elbow Punches
Then, 1 Round:
8 Box Jumps
6 Muscle Cleans
6 Push Press
Then, 1 Round:
6 Box Jump Overs
6 Hang Power Cleans
6 Front Squats
6 Jerks
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk
(Week 9 of 9)
10 Minute EMOM:
1 Power Clean & Jerk (75% of 1-Rep Heavy) + 10 Box Jump Overs (24/20)
-Rest with Time Remaining-
PERFORMANCE GOAL → These athletes will look to complete each round in :30-:35. C&J should be fast and snappy with the Clean catch acting as the dip of the Jerk. Box Jump Overs should be unbroken.
FITNESS GOAL → Athletes in this category will look to complete each round in :40-:50. Clean should be solid with a reset at the shoulders before gong OH. Box Jump Overs will be at a consistent pace, avoiding breaks if possible.
-Scaled-
10 Minute EMOM:
1 Power Clean & Jerk (75% of 1-Rep Heavy) + 8-10 Box Jump Overs or Alt. Step Overs (18/12)
-Rest with Time Remaining-
Week 3 of 4 — “Chad” Extra Credit
FOR QUALITY:
600/400 Alt. Box Step-Ups (24/20)*
*Weight Vest Optional
(No Measure)
2 Rounds:
8 Scap Pull-Up + :15 Active Bar Hang
8 Scap Push-Up to Down Dog + :15 High Plank Hold
8 Bootstrappers
8 Cat Cow
Then, 2 Rounds:
20 HK + 20 BK
10 Alt. High Plank Shoulder Taps
4/4 SA Ring Row
6 Alt. Dead Bugs (Slow!)
Beginners: J-Hook
Advanced Athletes: Practice Muscle Up!
5 SETS:
ON A 4:00 RUNNING CLOCK…
400m Run
15 HRPU
10 C2B Pull Ups
-Rest with Time Remaining-
(Score is Slowest Set)
PERFORMANCE GOAL → Look to have a 1:30 or slightly more of rest every Set. Should have the Run done in about 1:30. Both HRPU and C2B movements should be done unbroken, or held to 2 Sets at most in later sets.
FITNESS GOAL → Look to have at least 1:00 of rest every Set. Run should be done in under 2:00. Push Ups and Pull Ups should be steady and done between 2-3 Sets.
-Scaled-
5 SETS:
ON A 4:00 RUNNING CLOCK…
200m Run
10 HRPU
10 Jumping Pull-Ups or Ring Rows
-Rest with Time Remaining-
(Score is Slowest Set)
200m Run
Then…
10 Alt. Cossack Squats
10 MB Push Press
10 Alt. Samson Lunges
10 MB Front Squats
1:00L/1:00R Ankle Mobility
10 MB Thrusters
10 Alt. Elbow Punches (empty bar)
10 MB Thoracic Spine Extensions
https://www.youtube.com/shorts/IWfARPee9Ts
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat
(Week 9 of 9)
12 Min AMRAP:
24 Wall Balls (20/14)
12 TTB
PERFORMANCE GOAL → 1:15-1:45 per round (7+ rounds) with both movements being performed unbroken for nearly the entire WOD!
FITNESS GOAL → 1:45-2:15 (5+ rounds) with movements being performed mostly in two sets, maybe three towards the final minutes!
-Scaled-
12 Min AMRAP:
24 Wall Balls (14/10)
12 K2E
Build as a warm-up
Build to a heavy double
3 Rounds of:
15 Banded Kettlebell Swings
3 Tall Box Jumps
Rest 1-2 minutes
1 Round:
5 Up/Down Dog
20 Alt. Crossbody Mt. Climbers
10 KB Sumo Deadlift
10 BW Russian Twists
Then, 1 Round:
10 Alt. KB Around the World
10 Up-Downs
10 Alt. Sit Out & Press
10 MB G2OH
Then, 1 Round:
3/3 BW or KB Windmills
5 Inch Worms
7 Burpees
9 KB Swings
20 Min AMRAP:
25 Alt. Lateral Ball Slams (20/14)
20 Up-Downs
15 KB Sumo Deadlift (53/35)(RX+70/53)
10 KB Swings
PERFORMANCE GOAL → Athletes aiming for performance should shoot for 5-5.5+ rounds. Get uncomfortable on the Lateral Ball Slams and Up-Downs, and unbroken on all the KB reps.
FITNESS GOAL → Athletes here should aim for 4-4.5 rounds. Focus on hitting a sustainable challenging effort the whole way through…think 75-80%. Choose a weight that allows for unbroken reps on the KB movements.
-Scaled-
20 Min AMRAP:
20 Alt. Lateral Ball Slams (14/10)
15 Up-Downs
10 KB Sumo Deadlift (35/26)
10 KB Swings
1 Round:
5 Up/Down Dog
30 Alt. Crossbody Mt. Climbers
10 KB Sumo Deadlift
10 BW Russian Twists
Then, 1 Round:
20 Alt. Piked Shoulder Taps
10 Up-Downs
10 MB G2OH
Then, 1 Round:
3 Wall Walks
5 Inch Worms
7 Burpees
9 KB Swings
*Progressions*
Beginner – Pike Walk or Box Rotation
Intermediate – Wall Walk or HS Hold (w/ Partner)
Advanced – Max Distance Walk
20 Min AMRAP:
25 Alt. Lateral Ball Slams (20/14)
20 Up-Downs
15 KB Sumo Deadlift (53/35)(RX+70/53)
10 KB Swings
PERFORMANCE GOAL → Athletes aiming for performance should shoot for 5-5.5+ rounds. Get uncomfortable on the Lateral Ball Slams and Up-Downs, and unbroken on all the KB reps.
FITNESS GOAL → Athletes here should aim for 4-4.5 rounds. Focus on hitting a sustainable challenging effort the whole way through…think 75-80%. Choose a weight that allows for unbroken reps on the KB movements.
-Scaled-
20 Min AMRAP:
20 Alt. Lateral Ball Slams (14/10)
15 Up-Downs
10 KB Sumo Deadlift (35/26)
10 KB Swings
20 HK
20 BK
20 Mt. Climbers
50m Walk on Heels
50m Walk on Toes
Then, 2 Rounds:
12 DBL DB Seesaw Row
30 Single Unders (RD2: DU/Attempts)
6/6 DB Goblet Split Squat
6 Hand Release Push-Ups
FOR TIME (20:00 cap):
800m Run
100 DU
30 Alt. DB Farmer Lunges (35/20)(RX+50/35)
15 DB Renegade Rows*
400m Run
75 DU
20 Alt. DB Farmer Lunges
10 DB Renegade Rows
200m Run
50 DU
10 Alt. DB Farmer Lunges
5 DB Renegade Rows
*1 Rep= Push-Up + Row (R) + Row (L)
PERFORMANCE GOAL → Should be shooting for 17:00 minutes or less today. This would mean we are keeping the Runs under 4:00, 2:00, and 1:00 minute. Limited number of Sets needed for the Double Unders. All DB Farmer Lunges unbroken and DB Renegade Rows completed under 2 Sets.
FITNESS GOAL → Look to complete between 18:00 – 20:00 minutes on the day. Runs should be right at 4:00, 2:00 and 1:00 minute. Try to complete the Double Unders in no more than 4,3, and 2 Sets. Both DB movements should be done in 2 Sets.
FOR TIME (20:00 cap):
600m Run
50 DU or 100 DU Taps or 100 SU
30 Alt. DB Farmer Lunges (20/15)
15 DB Renegade Rows*
300m Run
35 DU or 75 DU Taps or 75 SU
20 Alt. DB Farmer Lunges
10 DB Renegade Rows
100m Run
25 DU or 50 DU Taps or 50 SU
10 Alt. DB Farmer Lunges
5 DB Renegade Rows
*1 Rep= Push-Up + Row (R) + Row (L)
1:00 Cardio Choice
10 Alt. Cossack Squats
:30 Quadruped Crawl
:30 Reverse Quadruped Crawl
Then, 3 Min EMOM:
7 Burpees into Max Single Unders
EVERY 4:00 x 4 SETS
30 Alt. Skater Hops
20 Alt Sit-Thrus
10 Burpees + Extra Push-Up
Max Hollow Rocks
-No Additional Rest b/t Sets-
FLOW STRETCHING
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
2:00 Pigeon (1:00 each side)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)
1 Round:
:30 Row (Easy-Moderate Pace)
8 Alt. Box Step Overs
8 MB Push Press to Target
4 Air Squats + 4 Narrow-Stance Squats
8 Sumo-Stance Good Mornings (PVC or Empty Bar)
Then, 1 Round:
:30 Row (Moderate+ Pace)
6 Box Jump Overs
3/3 Lateral Step-Downs*
6 Wall Balls
6 Sumo Deadlifts (PVC or Empty Bar)
*Starting at the top of the Box, lower down with control on one leg. Reset at the top of the box for each rep.
IN TEAMS OF 2…
FOR TIME:
180 Cal Row
150 Wall Balls (20/14)
120 Box Jump Overs (24/20)
80 Alt. Pistols
40 Sumo Deadlifts (185/135)
*P1 works while P2 rests. Split work as Needed. Start at any movement and complete the rest of the movements in any order you choose. Must complete the allotted amount of reps before moving to the next movement of choice.
PERFORMANCE GOAL → These athletes will push the pace and push each other! Big strokes on the rower, aiming for a 1:1 ratio of Calories to strokes. Big sets on the Wall Balls, Box Jump Overs, and Pistols. They’ll make quick work of the heavier Sumo Deadlifts.
FITNESS GOAL → Athletes in this category will find a consistent pace and rely on each other when rest is needed. They’ll also aim for big strokes on the rower and look to break up all other movements into manageable sets. Keep technique sharp and focused!
-Scaled-
IN TEAMS OF 2…
FOR TIME:
130 Cal Row
150 Wall Balls (14/10)
120 Box Jump/Step Overs (18/12)
80 Alt. Pistols to Box (“Single Leg Box Squats”) or Air Squats
40 Sumo Deadlifts (115/80)
8 MIN EMOM (:40 ON / :20 OFF)
MIN 1 – Up-Downs
MIN 2 – Alt. Box Step-Overs
MIN 3 – Ring Rows
MIN 4 – Alt. Lunges
MIN 5 – Burpees
MIN 6 – Box Jumps
MIN 7 – Jumping Pull-Ups
MIN 8 – Lunge + Lunge + Air Squat
Then 1 Round:
1:00 Thoracic Mobility
1:00 Front Rack Mobility
5 Hang Muscle Cleans (empty bar)
:30 Bottom of Front Squat Hold* (empty bar)
*Beginners: Bottom of DB FS Hold.
This is a Deload Week. Start Light and build to Moderate (about 70-75% of 1RM).
(Week 8 of 9)
15 Min AMRAP:
10 Pull Ups
10 Alt. Front Rack Lunges (95/65)(RX+135/95)
10 C2B Pull Ups
10 Burpee Box Jump Overs (24/20)
PERFORMANCE GOAL → Athletes in this category should be completing 5-6+ Rounds on the day. Both Pull-Up variations should be mostly unbroken, if not 2 very quick sets. Heavier load on the Lunges, but make sure they stay unbroken. Burpee Box Jump Overs should be tall and fast!
FITNESS GOAL → These athletes should aim to complete 4-4.5+ Rounds. Keep the Pull-Up variations to 2-3 Sets or less. Should be able to move fairly consistently and unbroken through the other 2 movements.
-Scaled-
15 Min AMRAP:
10 Ring Rows
10 Alt. Front Rack Lunges (65/45) or DB Goblet Lunges (30/20)
10 Jumping Pull Ups or Band-Assisted Pull Ups
10 Up-Down Box Jump Overs (18/12)
Build in weight, treat as warm up
200m Run
10 Paused Jump Squats
8 PVC Cuban Press
Then, 2 Rounds w/ PVC or Empty Bar:
3 RDL
3 Clean High Pull
3 Muscle Cleans
10 Alt. Elbow Punches
3 Thrusters
3 Jerks (Hold catch :02)
This is a Deload Week. Start Light and build to Moderate (about 70-75% of 1RM). Option to Power or Squat Clean.
(Week 8 of 9)
“Cloudkicker”
4 Rounds:
7 Bear Complex* (75/55)(RX+115/75)
400m Run
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
PERFORMANCE GOAL → Athletes in this category should be shooting for 13:00 – 14:00 or less. Runs should be fast and under 2:00 minutes. Bear Complex should be Unbroken and under 1:00.
FITNESS GOAL → These athletes should aim for 14:00 – 16:00 today. Keeping the Bear Complex to no more than 2 Sets. Technique is key! Aim for the Run to be done at 2:00 or just under 2:10.
-Scaled-
4 Rounds:
5 Bear Complex (55/40)
200m Run
Last seen 4/15/22
2 Rounds:
:30 Single Unders (RD2: High Jump Singles)
10 Alt. Tuck-Ups
8 Ring Rows
8 Alt. Box Step-Ups
1 Round:
:20 DU
10 V-Ups
6 Kipping Swings or Hollow Rocks
8 Alt. DB Goblet Box Step-Ups
Intermediate/Advanced Athletes…
1.) 6 Min EMOM:
MIN 1 – 5-7 Kipping Swings
MIN 2 – 3-5 Strict Pull-Ups
*Complete on Bar or Rings.
2.) 3 SETS:
1 Kipping Swing
+
1 Kipping Hips to Bar/Ring
+
1 Muscle-Up
Beginners…
3-5 Feet-Elevated Ring Rows
3-5 Low Ring/Bar MU Transitions
Jumping MU
18 Min AMRAP:
40 DU
20 Alt. V-Ups
10 Alt. DB Box Step-Ups (35/20)(RX+50/35)|(24/20”)
*Every 1:30 including 0:00 complete 1 Muscle-Up (RX+ Burpee MU).
PERFORMANCE GOAL → These athletes should aim for 7-8+ rounds, rarely tripping up on Double Unders and trying for unbroken V-Ups. Keep the Step-Ups unbroken to really pull away from the pack. The Burpee Muscle Up should take :10 or less.
FITNESS GOAL → Athletes in this category should aim for 5-6+ rounds. DU proficiency will be important today, along with grip strength to keep the Step-Ups unbroken or to two quick sets. The MU option of choice should take no more than :20.
-Scaled-
18 Min AMRAP:
20 DU, 40 DU Taps, or 40 Singles
20 Alt. Tuck-Ups
10 Alt. DB Box Step-Ups (20/15)|(18/12”)
*Every 1:30 including 0:00 complete 1 Jumping MU or Up-Down Pull Up.
Week 2 of 4 — “Chad” Extra Credit
FOR QUALITY:
400/300 Alt. Box Step-Ups (24/20)*
*Weight Vest Optional
(No Measure)
2:00 Run, Bike, or Row
Then 8 Min EMOM:
Min 1 – Jumping Jacks
Min 2 – Alt. SA KB/DB Deadlift
Min 3 – Crossbody Mt. Climbers
Min 4 – KB/DB Front Rack March
EVERY 4:00 x 5 SETS
1:00 Cardio Choice
1:00 KB/DB Suitcase Carry (R)
1:00 Cardio Choice
1:00 KB/DB Suitcase Carry (R)
(Score is Total Distance Carried)
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
1 Round:
:45 Row (Easy Pace)
10 PVC ATW
8 Air Squats
10 Tuck-Ups
8 PVC Sotts Press
10 Alt. Piked Shoulder Taps
8 KB Dealifts
Then, 2 Rounds w/ PVC or Empty Bar:
4 Hang Muscle Snatch
4 OH Squats (Pause :02)
6 Alt. SA KB Swings
2 Wall Walks
*Tempo @ 32X1
IN TEAMS OF 2…
19 Min AMRAP:
12 Cal Row
10 KB Swings (53/35)(RX+70/53)
8 Strict HSPU
10 KB Swings
12 Cal Row
*Partners will alternate MOVEMENTS to complete each full round. Ex: P1 does 12 Cal Row, then P2 does 10 KB Swings, P1 does 8 Strict Handstand Push-Ups, etc. One partner works, while the other rests.
PERFORMANCE GOAL → Goal for these athletes will be to complete a round every 3:30-4:00. This means they are finishing the row in :45 or faster, completing their swings unbroken, and taking 2-3 sets to finish their HSPU.
FITNESS GOAL → This group of athletes should strive to finish a round every 4:00-4:45. Their Cals should take about :45-1:00 to complete and their swings will also be unbroken…maybe 2 sets as the workout progresses. HSPU will be the toughest challenge taking about 3-4 sets to complete.
-Scaled-
IN TEAMS OF 2…
19 Min AMRAP:
10 Cal Row
10 KB Swings (35/26)
8 Pike Push Ups or DB Strict Press (30/20)
10 KB Swings
10 Cal Row
*Partners will alternate MOVEMENTS to complete each full round. Ex: P1 does 10 Cal Row, then P2 does 10 KB Swings, P1 does 8 Pike Push Ups/DB Strict Press, etc. One partner works, while the other rests.
200m Run
Then, 1 Round:
10 Alt. Groiners
6 Hang Muscle Cleans
10 Alt. Elbow Punches
10 Scap Ring Rows
:20 Low Plank Hold
Then 1 Round:
10 Alt. Lunge & Twist
6 Alt. OH Presses (Front Rack to Back Rack)*
6 Supinated RDL
6 Supinated Bent Rows (:02 eccentric)
*Start with the bar in the Front Rack; Press the bar OH; then lower the Bar to the Back Rack; Press the bar OH; then return the bar to the Front Rack. Repeat 3 Times
*:02 eccentric all reps.
Compare to 10/6/22.
20 Min EMOM:
MIN 1 – :45 Alt. Back Rack Lunges (95/65)(RX+135/95)
MIN 2&3 – 400m Run
MIN 4 – :45 Ring Rows
(Score is Total Reps of Back Rack Lunges + Ring Rows)
PERFORMANCE GOAL → Th goal here is 12-16+ reps on the Lunges and 20-30 reps on the Ring Rows. These athletes should be aiming to push the Run and see how fast they can keep their 400m times after those lunges.
FITNESS GOAL → The goal here is 10-12+ reps on the Lunges and 15-20+ reps on the Ring Rows. Aim to be consistent on the Run, even if the distance needs to be adjusted. The goal is repetitive effort! Keep runs to 2:00 or less.
-Scaled-
20 Min EMOM:
MIN 1 – :45 Alt. Back Rack Lunges (75/55)
MIN 2&3 – 200-300m Run
MIN 4 – :45 Ring Rows
(Score is Total Reps of Back Rack Lunges + Ring Rows)
20 HK
20 BK
20 JJ
20 Seal Claps
Then 1 Round:
10 Alt. High Plank Shoulder Taps
7 Kipping Swings
7 Up-Downs
10 Hanging Knee Raises
Then…
Coach Jon’s Clean & Jerk Barbell Warm Up
*Start Moderate and build to a Heavy Double.
(Week 7 of 9)
“California Dreamin”
20 Rounds:
1 Power Clean & Jerk (135/95)(RX+185/135)
2 Burpees Over Bar
3 TTB
*15:00 time cap.
PERFORMANCE GOAL → These athletes will look to complete the workout between 10:00-12:00, finishing each round within :30-40. All movements should be completed unbroken, unless breaking up the Toes to Bar to save the grip.
FITNESS GOAL → Athletes in this category will look to complete this workout between 12:00-15:00, finishing each round within :40-45. Movements should also be unbroken today, so scale appropriately to allow it!
-Scaled-
20 Rounds:
1 Power Clean & Jerk (95/65)
2 Up-Downs Over Bar
3 K2E
*15:00 time cap.
Build in weight, treat as warm up
Log the heaviest single, 0 fails
4 Rounds of:
20 Band Pull Aparts
20 DB Rows (10L/10R)
2 Rounds:
5 Burpees
10 Alt. DB Deadlifts
5/5 DB Strict Press
10 Alt. DB Swings
Then, 2 Rounds:
5/5 Single-Arm Ring Rows
10 Scap Pull-Ups
10 Band Pull-Aparts
2 Sets:
7-10 False Grip Ring Rows
:10 Top of the Ring Hold
:10 Bottom of the Ring Hold
2 Sets:
3 reps of MU Transition Drill
*Low Bar or Ring MU Transition
2 Sets:
1 Kipping Swing
+
1 Hips to Rings/Bar
+
1 Muscle-Up
-Rest as needed b/t sets-
“Devil in the Details”
FOR TIME:
36 Muscle-Ups
60 Alt. DB Devil’s Press (35/20)(RX+50/35)
*Partition any way.
PERFORMANCE GOAL → These athletes should finish between 14:00-16:00. Suggested partition: 10 sets of 4 Muscle Ups & 6 Devil’s Presses with 5-10s rest between movements.
FITNESS GOAL → Athletes in this category should finish between 16:00-18:00. Suggested partition: 12 sets of 3 Muscle Ups (or scaled option) & 5 Devil’s Presses with 10s-20s rest between movements.
-Scaled-
FOR TIME:
36 Jumping MU or Up-Down Pull-Ups
60 Alt. DB Devil’s Press (30/20)
*Partition any way.
Partner Plate Race!
Then, Squat Warm Up (starting @ Air Squats)
*Start Heavy and build to Heavy+. Goal is to start and end heavier than last week!
(Week 7 of 9)
8 Min AMRAP:
30 DU
5 Front Squats (115/75)(RX+155/105)
PERFORMANCE GOAL → From a performance standpoint, athletes should be able to get 10-11+ Rounds on the day. Look to keep both Front Squats and Double Unders unbroken. Should have pretty minimal transition time today.
FITNESS GOAL → From a fitness standpoint, athletes should be shooting for 8-9+ Rounds. Choose a weight that keeps the Front Squats unbroken and with great form. Keep Double Unders to no more than 2-3 Sets.
-Scaled-
8 Min AMRAP:
15 DU, 30 DU Taps or 30 Singles
5 Front Squats (95/65)
400m Run
Then 1 Round:
5 Push Up to Down Dog
10 Bootstrappers
10 PVC PT
2 Wall Walks
10 OH Squats w/ PVC
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
3 Snatch-Grip RDL
3 Snatch High Pulls
3 Muscle Snatch
3 BTN Push Press
3 OH Squats (Pause :02)
3 Hang Power Snatch
*Start Moderate and build to a Heavy Double.
(Week 7 of 9)
4 Rounds (15:00 time cap):
10 Deadlifts (115/75)
8 Hang Power Snatch
6 SH2OH
4 Wall Walks
-Rest 1:00 b/t Rounds-
(Score is Slowest Round)
PERFORMANCE GOAL → These athletes should aim for 1:45-2:10 per round, finishing sub 12:00. Barbell complex should be unbroken throughout and take no more than :45-1:00.
FITNESS GOAL → Athletes in this category should aim to keep rounds between 2:30-2:45, finishing in 15:00 or less. For barbell complex, choose a weight that allows you to go unbroken for the first 2 rounds and then only require one rest/ shake-out in the second 2 rounds. The complex should take no more than 1:30-1:45.
-Scaled-
4 Rounds (15:00 time cap):
10 Deadlifts (75/55)
8 Hang Power Snatch
6 SH2OH
3 Wall Walks
-Rest 1:00 b/t Rounds-
(Score is Slowest Round)
*Sub DB (25/15) for barbell movements.
FOR QUALITY:
300/200 Alt. Box Step-Ups (24/20)
Week 1 of 4 — “Chad” Extra Credit
(No Measure)
2:00 Cardio Choice
Then 2 Rounds:
20 Hollow Flutter Kicks
10 Supermans
10 Alt. Samson Lunges
21 Min EMOM:
Min 1 – :45 Max Hollow Rocks
Min 2 – :45 Max Air Squats
Min 3- :45 Max Cardio Choice
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
Pizza Delivery
Then, 1 Round:
5 Inch Worms
20 Front Jacks
10 Alt. Groiners
Then, 2 Rounds w/ Empty Bar:
3 RDL (:03 eccentric)
3 Clean High Pulls
10 Alt. Elbow Punches
3 Hang Power Clean (pause @ catch) + Front Squat
3 Push Press
*Start moderate and build to a heavy set.
(Week 6 of 9)
For Time:
30 DB Man-Makers (35/25)(RX+50/35)
PERFORMANCE GOAL → Sub 8:00. These athletes will close their eyes and won’t stop until all 30 reps are complete. Very few shakeouts in this workout.
GROUP GOAL → All athletes should aim to complete the workout in 10:00 or less. Break up into manageable sets early. 2-4 reps at a time and then a quick shakeout before starting next set. Keep weights on the lighter side if this is your fist time doing this WOD!
-Scaled-
20-30 DB Man-Makers (20/10)
1 Round:
20 HK
20 BK
20 Mt. Climbers
10 KB Deadlifts
8 Alt. Lunges
Then, 1 Round:
8 Ring Rows
10 KB Swings
5 Upright Rows*
5 SDHP*
*PVC or Empty Bar.
IN TEAMS OF 2…
36 Min AMRAP:
500m Row
200m Run
50 SDHP (75/55)(RX+95/65)
500m Row
200m Run
50 Alt. Back Rack Lunges
500m Row
200m Run
50 KB Swings (53/35)(RX+70/53)
500m Row
200m Run
50 Up-Downs
*P1 works while P2 rests. Split work evenly. All Runs will be completed together.
PERFORMANCE GOAL → Pushing the pace here should get these athletes well into the second round, possibly finishing 2 Rounds. Share big sets and quick transitions with your partner!
GROUP GOAL → Aim to keep moving. Choosing appropriate weights will help this happen. All athletes should get into the second round, possibly halfway into the second round. Keep it to no more than 2-3 sets (per partner) per movement. Rely heavily on each other to get through this lengthy WOD! If you’re fading, pass it back to your partner so you can rest!
-Scaled-
IN TEAMS OF 2…
36 Min AMRAP:
350m Row
100-200m Run
30 SDHP (65/45)
350m Row
100-200m Run
30 Alt. Back Rack Lunges, DB Goblet Lunges, or BW Lunges
350m Row
100-200m Run
50 KB Swings (26/18)
350m Row
100-200m Run
30 Up-Downs
*P1 works while P2 rests. Split work evenly. All Runs will be completed together.
400m Run
10 PVC ATW
5 Slow Burpees
10 Cuban Press w/ Change Plates
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Clean
10 Alt. Elbow Punches
3 Hang Power Clean
3 Push Press
3 Split Jerk
*Start Moderate and build to Moderate-Heavy.
(Week 6 of 9)
10 Rounds (14:00 time cap):
1 Power Clean & Jerk (155/105)(RX+205/145)
8 Burpees Over Bar
:30 Rest
PERFORMANCE GOAL → These athletes might be able to go EMOM or even faster than EMOM. The weight on the bar should allow for a quick transition from the Clean to the Jerk and then right into the Burpees.
GROUP GOAL → Athletes in this category should be aiming for 12:00-13:00. There is a 14:00 cap, but the goal is as close to 12:00 as possible. The Clean and Jerk will likely be two separate movements, allowing time to find composure before putting the bar overhead. Weight should not be too light today, but form should always be priority. Rounds should average between 1:15-1:30.
-Scaled-
10 Rounds (14:00 time cap):
1 Power Clean & Jerk (105/75)
8 Up-Downs Over Bar
:30 Rest
Rowling!
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on…
1 Round:
8 Alt. Lunge & Twist
8 Cat Cows
8 Alt. Curtsy Squats
8/8 Ankle Rotations
8 Alt. Box Step-Ups
Then, 10 MB Thoracic Spine Extensions
*Start Heavy and end Heavy+.
(Week 6 of 9)
4 Rounds (16:00 time cap):
15 Cal Row
15 DB Goblet Box Step Overs (35/20)(RX+50/35)(24/20)
:30(L)/:30(R) DB Suitcase Hold
10 Front Squats (75/55)(RX+95/65)
PERFORMANCE GOAL → These athletes will look to finish the workout in 14:00 or less. Complete the Row in :45 or less. Keep DB Box Step Overs heavy and unbroken. No breaks during the DB Suitcase holds. Fast and unbroken Front Squats. Minimal rest between movements.
GROUP GOAL → Athletes in this category will look to finish the workout in 14:00 – 16:00. Complete the Row in :45 or less. Keep DB Box Step Overs moderate and consistent. Try to hold on and not break during the DB Suitcase holds, with only a short rest when switching hands. One set on the Front Squats, so choose your weight wisely!
-Scaled-
4 Rounds (16:00 time cap):
12 Cal Row
15 DB Goblet Box Step Overs (20/15)(18/12)
:30(L)/:30(R) DB Suitcase Hold
10 Front Squats (55/40) or DB Goblet Squats or Air Squats
1 Round:
10/10 Single Leg Forward and Back Hop + 10/10 Single Leg Left + Right Hop
10 Alt. High Plank Shoulder Taps
5 Scap Pull Ups or Ring Rows
5/5 DB Staggered-Stance DL
5/5 DB Arnold Press
1 Round:
:30 Single Unders
5 Up-Downs
10 Kipping K2E
5/5 DB Cross-Body RDL
5/5 DB Floor Press
*All working sets @ moderate-challenging weight.
or…
Learn the skill!
10 Min AMRAP:
40 DU
20 TTB
10 HRPU
4 Alt. DB Burpees (35/20)
-Rest 1:00-
8 Min AMRAP:
30 DU
15 TTB
8 HRPU
4 Alt. DB Burpees
-Rest 1:00-
6 Min AMRAP:
20 DU
10 TTB
6 HRPU
4 Alt. DB Burpees
*Start from the beginning of each AMRAP.
PERFORMANCE GOAL → Aim for 4-4.5 Rounds or more. Focus on 70% or more effort and increase each AMRAP to 80+ and 85+ intensity. Athletes can get into the 6th round if they can keep the Double Unders and Push-Ups unbroken.
GROUP GOAL → Aim for 3-3.5 Rounds. Focus on maintaining a 70-75% effort throughout each AMRAP. Don’t get caught up on the Double Unders today. Get the Jumps in or get practice in and then move on. Break up the HRPU ahead of time to not burn out in the later rounds and AMRAPs. Keep K2E to 2 sets.
-Scaled-
10 Min AMRAP:
20 DU or 40 DU Taps/Singles
20 K2E
10 HRPU or Band-Assisted Push Ups
4 Alt. DB Up-Downs (20/15)
-Rest 1:00-
8 Min AMRAP:
15 DU or 30 DU Taps/Singles
15 TTB
8 HRPU or Band-Assisted Push Ups
4 Alt. DB Up-Downs
-Rest 1:00-
6 Min AMRAP:
10 DU or 20 DU Taps/Singles
10 TTB
6 HRPU or Band-Assisted Push Ups
4 Alt. DB Up-Downs
*Start from the beginning of each AMRAP.
1 Round:
10 Alt. Cossack Squats
10 Alt. PVC PT Lunges
10 Alt. Squat Thoracic Rotations
5 Wall Facing Squats
Then 2 Rounds w/ PVC or Empty Bar:
3 Snatch-Grip RDL
3 Muscle Snatch
3 BTN Push Press
3 Hang Power Snatch + OHS
*Start moderate and build to a heavy set.
(Week 6 of 9)
20 Min EMOM:
Min 1 – 1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat (135/95)(RX+155/105)
Min 2 – 15 Ball Slams (20/14)
PERFORMANCE GOAL → RX+ weight option with no misses and all rounds completed. Ball Slams completed in :35 or less.
GROUP GOAL → Moderate weight option that allows best technique with no misses. Potentially skipping one or two rounds if needed to catch a breather. Ball Slams completed in :45 or less.
20 Min EMOM:
Min 1 – 1 Power Snatch + 1 Hang Power Snatch + 1 OH Squat or Back Squat (95/65)
Min 2 – 15 Ball Slams (14/10)
5 Sun Salutations
10 Alt. Bird Dogs
Then, 2 Rounds:
10 Alt. High Plank Shoulder Taps
10 Alt. Curtsy Squats
20 Flutter Kicks
ON AN 8:00 CLOCK…
2:00 Cardio Choice
40 Crossbody Mountain Climbers*
30 DB Toe Taps*
20 Alt. Skater Hops
Max Plank Hold in Remaining Time
-Rest 2:00-
ON AN 8:00 CLOCK…
2:00 Cardio Choice
20 Alt. Skater Hops
30 DB Toe Taps*
40 Crossbody Mountain Climbers*
Max Plank Hold in Remaining Time
* L + R = 1 Rep
(Score is Max Plank Time)
Pizza Delivery!
Then 2 Rounds:
10 Bootstrappers
5 Up-Down Box Step Ups
10 Alt. Single-Leg V-Ups
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Clean High Pulls (slow eccentric!)
10 Alt. Elbow Punches
3 Hang Power Cleans (pause just below knee)
Start Moderate and build to Moderate-Heavy.
*Hang Power Clean = Below Knee.
(Week 5 of 9)
IN TEAMS OF 2…
22 Min AMRAP:
400m Run
40 Sit-Ups
30 DB Goblet Squats (45/30)(RX+60/40)
20 Up-Down Box Jumps (24/20)(RX+ 30/24)
*Run together. For all other movements, P1 works while P2 Rests. Split work as needed.
PERFORMANCE GOAL → Aim for 4-4.5 rounds. Push the Run and keep the Sit Ups and Goblet Squats unbroken. Aim for a challenging Box height in the Up-Down Box Jumps
GROUP GOAL → Aim for 3-3.5 Rounds. Focus on setting a consistent and repeatable pace on the Run. Rely on your partner during the Sit Ups and Goblet Squats, knocking out quick chunks and sending back to your partner often to keep moving. Aim for a challenging Box height in the Up-Down Box Jumps.
-Scaled-
IN TEAMS OF 2…
22 Min AMRAP:
200m Run
40 Sit-Ups or Tuck Ups
30 DB Goblet Squats (30/20)
20 Up-Down Box Jumps or Step Ups (18/12)
*Run together. For all other movements, P1 works while P2 Rests. Split work as needed.
20 HK
20 BK
10 Alt. Curtsy Squats
5 Inch Worms
10 Alt. Piked Shoulder Taps
5/5 Glute Bridges
3 Wall Walks
Then, with Empty Barbell:
5 Bench Press (:03 eccentric)
5 RDL (:03 eccentric)
Start Moderate and build to Moderate-Heavy.
*Superset each set with 20 DB Zottman Curls
8 Tempo Deadlifts @ 50% or less (3131)
Then, 5:00 to build to working weight for Deadlift.
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
PERFORMANCE GOAL → Athletes in this category will finish in 6:00 or less. This will require a nearly unbroken workout and efficient kipping HSPU.
GROUP GOAL → These athletes will find themselves completing the workout in 9:00 or less. Choose a weight for the deadlift that allows you to knock out the round of 21 in 3 sets or less. May need to break up into quick singles as fatigue sets in. Keep HSPU Option consistent as we don’t want to get stuck for a long time here.
-Scaled-
21-15-9
Deadlift (95/65)
Pike Push Up or Seated DB Strict Press (20/15)
OR
15-12-9
Deadlift (95/65)
Pike Push Up or Seated DB Strict Press (20/15)
Build in weight, treat as warm up
Build to a 1-RM
*2 misses max
@ 85% of your 1-RM from today
100 Light Band Curls in as few sets as possible
200m Run
10 Scap Pull-Ups or Scap Ring Rows
10 Plate Good Mornings
10 Plate Bent Rows
Then 2 Rounds:
8 Kipping Swings
8 KB Swings
:15/:15 Single-Arm OH KB Hold
4/4 KB Bent Row
3 Rounds:
25 C2B Pull-Ups
50m Overhead KB Carry (R) (35/20)(RX+53/35)
25 KB Swings
50m Overhead KB Carry (L)
PERFORMANCE GOAL → Gymnastic ninjas will finish in 11:00-12:30. C2B will be completed in 3 sets or less. The OH Carry and KB Swings will both be done unbroken.
GROUP GOAL → These athletes will finish in 14:00-16:00. Strive to finish the Pull-Ups in 3-4 sets. The goal is unbroken for the OH Carry and the KB Swings, but may need to break these up into 2 sets if KB is too heavy.
-Scaled-
3 Rounds:
25 Jumping Pull-Ups or Ring Rows
50m Overhead KB Carry (R) (26/18)
25 KB Swings
50m Overhead KB Carry (L)
8 Up/Down Dog
10 PVC PT Lunge
10 PVC ATW
8 Up-Downs
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
Drop Snatch To Power Position
Hang Power Snatch ( Pause just below knee)
Start Moderate and build to Moderate-Heavy.
*Hang Power Snatch = Below Knee.
(Week 5 of 9)
4 Rounds:
30 Mt. Climbers (L + R = 1 Rep)
7 Power Snatches (75/55)(RX+115/75)
-Rest 2:00-
4 Rounds:
15 Up-Downs Over Bar
7 Power Snatches
*(18:00 time cap)
PERFORMANCE GOAL → Competitive athletes are aiming for 14:00 – 15:00 or less. The Mt. Climbers should take :40 seconds or less. All Power Snatches should be done unbroken today. Look to move with purpose on the Up-Downs Over Bar. This will be the movement where you feel like you want to go slow. Simple solution…don’t!
GROUP GOAL → From a fitness standpoint, we should be aiming for 15:00 – 18:00 minutes. Complete the Mt. Climbers in :50 or less. Should be able to do Power Snatches controlled and unbroken, or in two quick sets max. Up-Downs Over Bar should be completed in 1:15-1:30.
-Scaled-
4 Rounds:
30 Mt. Climbers (L + R = 1 Rep)
7 Power Snatches (65/45) or Alt. DB Snatches (30/20)
-Rest 2:00-
4 Rounds:
10 Up-Downs Over Bar
7 Power Snatches or Alt. DB Snatches
*(18:00 time cap)
400m Run
10 Partner Push Ups
Then 2 Rounds:
5 MB G2OH
10 MB Russian Twists
5/5 DB Muscle Clean + Press
Then 2 Rounds w/ PVC or Empty Bar:
10 Alt. Elbow Punches
3 Split-Stance Strict Press
3 Split Jerks (Hold Split :02)
*Start Moderate-Heavy and build to Heavy.
(Week 5 of 9)
15 Min AMRAP:
10 Alt. DB Clean & Jerk (35/20)(RX+50/35)
200m Run
15 Push Ups
20 Alt. Lateral Slam Balls (20/14)
PERFORMANCE GOAL → These athletes should be aiming for 4.5-5.5 rounds. Grab those RX dumbbells and keep the Clean & Jerks smooth and unbroken. Sprint the run in under 1:00 and knock out an unbroken set of Push-Ups. One set of Lateral Ball Slams as fast as possible!
GROUP GOAL → Athletes in this category are aiming for 3.5-4.5 rounds. Find a DB that allows smooth Clean & Jerks in one set. Keep the run to 1:00 max and Push-Ups to 2-3 quick sets. Find a smooth pace for Lateral Ball Slams.
-Scaled-
15 Min AMRAP:
10 Alt. DB Clean & Jerk (25/15)
100m Run
15 Band-Assisted Push Ups
20 Alt. Lateral Slam Balls (14/10)
2:00 Cardio Choice
Then, 6 Min AMRAP:
8 Up/Down Dog
10 Slow Deadbugs
10 Alt. Plank Rotations
TABATA, 8 SETS (:20 ON / :10 REST)*
TABATA 1 – Alt. Sit Thrus
TABATA 2 – Ball Slams
TABATA 3 – Push Ups
TABATA 4 – Cardio Choice
-Rest 1:00 b/t Tabatas-
*Complete 8 sets of one Tabata before moving to the next one.
FOR RECOVERY
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
2:00 Olympic Squat Stretch
Partner Plate Race! (Best of 3)
Then, 2 Rounds:
20 Single Unders
4 MB Lunge (L) + Lunge (R) + Squat
8 Scap Pull Ups or Scap Ring Rows
4 Burpees
Then, 2 Rounds:
10 High Jump Singles
8 KB Swings
4 Box Jumps
4 MB Thrusters
*10:00 practice
If proficient, Reverse DU or SU.
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
*Sub Plate Good Mornings or Empty Barbell Good Mornings for Back Extensions.
PERFORMANCE GOAL → These athletes are finishing this one in 22:00-25:00. Their paces will be smooth on the Box Jumps, Walking Lunges, Burpees, and Double Unders…while their Jumping Pull-Ups, KBS, K2E, Push Press, Plate Good Mornings, and WBs will be completed in 3 sets or less. These individuals will start steady and finish fast.
GROUP GOAL → Athletes in this category are finishing in 25:00-30:00. Box Jumps, Lunges, Burpees and Double unders should be a smooth like butter pace. All other movements should be finished in 4-5 sets depending on the movements they are most proficient at.
-Scaled-
“Filthy Thirty”
30 Box jumps or Step Ups (18/12)
30 Jumping pull-ups or Ring Rows
30 KB Swings (26/18)
30 Alternating Lunges
30 Knees to elbow
30 Push press, (35#)
30 Sit Ups or Lying Leg Raises
30 Wall ball shots (14/10)
30 Burpees (to box if necessary!)
30 Plate Hops or 60 Single Unders
or
Partner Options:
IN TEAMS OF 2…
FOR TIME*
100 Box Jump (24)
100 Jumping Pull-ups
100 Kettlebell Swings (53/35)
100 Walking Lunges
100 Knees to Elbow
100 Push Press (45/35)
100 Plate Good Mornings (25/15)
100 Wall Balls (20/14)
100 Burpees
100 Double Unders
*P1 works while P2 rests. Split work as needed.
Rowling!
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:
1 Round:
20 Mt. Cross-Body Climbers
10 Alt. Box Step Ups
:30 High Plank
5/5 SA Ring Rows
10 Alt. Box Step-Overs
5/5 No Push-Up Renegade Row
5 Push Ups @ 22X2
Superset w/ Over-The-Shoulder Med Ball Toss x 6 AHAP/AFAP.
*Heavy double established 9/21/22.
For Time:
Buy In: 1,000m Row or 800m Run
Immediately Into…
3 Rounds:
12 Push Ups
12 Alt. DB Farmer Box Step-Ups Overs (35/20)
12 Alt. No Push-Up Renegade Rows
Cash Out: 1,000m Row or 800m Run
PERFORMANCE GOAL → Competitive athletes should be able to finish the Rows/Runs in 4:00 minutes or less. For the 3 Rounds, 7:00 or less and everything will be unbroken.
GROUP GOAL → These athletes should be able to finish the Rows/Runs in 4:30 minutes or less. For the 3 Rounds, 8:00 or less. Mostly unbroken here, but may need to break up push ups and Renegade Rows into two sets.
-Scaled-
Buy In: 500m Row or 400m Run (4:30 cap)
Immediately Into…
3 Rounds:
12 HRPU or Band-Assisted Push Ups
12 Alt. DB Farmer Box Step-Ups Overs (20/10) or BW Step-Overs
12 Alt. No Push-Up Renegade Rows
Cash Out: 500m Row or 400m Run (4:30 cap)
2 Rounds:
10 Alt. PVC PT Lunges
10 Air Squats (Pause :02)
10 Supermans
8 Scap Pull Ups (RD 2: V-Ups)
Then 2 Rounds:
3 Snatch-Grip Deadlifts
3 Muscle Snatch
3 BTN Push Press
3 OH Squats
8 Kipping K2E
*Perform barbell movements w/ PVC or Empty Bar.
1 Rep of Pausing Snatch Deadlift = Pause 2″ from floor, then below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Week 4 of 9)
“Double Down”
4 Rounds (18:00 time cap):
22 TTB
11 OH Squats (115/80)(RX+155/110)
Each time you break during a set of 22 TTB*, perform 10 Jump Squats to 6″ Target. Each time you break during a set of 11 OHS*, perform 5 Up-Downs Over Bar.
*No penalty when finishing the set.
PERFORMANCE GOAL → These athletes will look to complete this workout within 13:00-16:00. Toes to Bar should be completed in 1-3 sets. Overhead Squats should be completed unbroken.
GROUP GOAL → Athletes in this category will look to complete this workout within 15:00-18:00. TTB/K2E should be completed in 2-4 sets at most. Overhead Squats should be completed unbroken so weight should be adjusted to allow for this!
-Scaled-
4 Rounds (18:00 time cap):
22 K2E
11 OH Squats (85/60) or Front Squats
Each time you break during a set of 22 K2E*, perform 7 Jump Squats. Each time you break during a set of 11 OHS*, perform 3 Up-Downs Over Bar.
*No penalty when finishing the set.
2 Rounds:
5 Alt. Sit Through & Press
6 Bootstrappers
7 Cat Cows
8 Empty Barbell RDL
Then, 2 Rounds:
1/1 Turkish Getups
4 KB Deadlifts
8 KB Swings
1 Rep of Pausing Clean Deadlift = Pause 2″ from floor, then below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Week 4 of 9)
10 Min AMRAP:
1-2-3-and so on…
Turkish Getup (53/35)(RX+70/53)
2-4-6-and so on…
Deadlift (185/135)(RX+255/175)
*Complete 12 KB Swings (53/35)(RX+70/53) after each full set.
PERFORMANCE GOAL → From a performance standpoint, we should be able to get 6-7+ Rounds on the day. Turkish Getups should be done efficiently and back-to-back. The Deadlifts should be fast singles. All KB Swings should be done unbroken today.
FITNESS GOAL → Athletes in this category should be able to finish 5-6+ Rounds today. Turkish Getups should be done in controlled and smooth attempts. Deadlifts should be completed in 2 Sets max. All KB Swings should be done unbroken so choose a weight that allows this!
-Scaled-
10 Min AMRAP:
1-2-3-and so on…
Turkish Getup
2-4-6-and so on…
Deadlift (135/95)
*Complete 12 KB Swings (26/18) after each full set.
2 Rounds:
20 JJ (RD2: Front Jacks)
10 Alt. Cossack Squats
8 Ring Rows
8 Alt. Samson Lunges
8 Kipping Swings or Jumping Pull Ups
6 PVC Kang Squats
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Push Press
3 Thrusters
*Start Moderate-Heavy and build to Heavy.
(Week 4 of 9)
21-15-9
Thrusters, 95# / 65#
Pull-ups
PERFORMANCE GOAL → Anything sub 4:00-5:00 is fast on this one. Elite athletes are pushing sub 3:00. For our fittest the goal is not just unbroken but an all out sprint. Pick up the bar and don’t stop moving with fast transitions.
GROUP GOAL → Aim for 6:00-8:00 or faster. For all athletes we want to set them up to feel a Sprint pace. The goal is to push this one and aim for bigger sets with the Thrusters and smart sets with the Pull-Ups. Both movements should be completed in no more than 3 sets!
-Scaled-
15-12-9
Thrusters (75/55)
Band-Assisted Pull Ups, Jumping Pull Ups, or Ring Rows
*Athletes can sub DBs (25/15) for barbell.
400m Walk
8 Min EMOM:
MIN 1 – :45 SA DB Suitcase Hold (switch arms half way!)
MIN 2 – :45 Hollow Rocks
MIN 3 – :45 Alt. Samson Lunges
MIN 4 – :45 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
3 Rounds:
200m DB Farmer Carry (35/20)
20 Alt. DB Slides (https://www.youtube.com/watch?v=qKFUTOaB53k)
20 Deck Squats (https://www.youtube.com/watch?v=2-JCp_dgaP0)
FLOW STRETCHING
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
2:00 Pigeon (1:00 each side)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)
1 Round:
5 Scap Pull Ups
10 PVC PT
5 Kipping Swings
10 PVC ATW
5 Hanging Knee Raises
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Clean
10 Alt. Elbow Punches
3 Push Press
3 Push Jerk (Hold Dip :02)
3 Split Jerk (Hold Split :02)
*Start Moderate and build to at least second workout weight.
(Week 3 of 9)
4 ROUNDS:
5 Push Jerks (115/75)(RX+135/95)
10 TTB
50 DU
(Rest 2:00)
3 ROUNDS:
4 Push Jerks (135/95)(RX+155/105)
8 TTB
40 DU
(Rest 2:00)
2 ROUNDS:
3 Push Jerks (145/100)(RX+185/130)
6 TTB
30 DU
(Score is Total Time)
PERFORMANCE GOAL → Athletes in this category should go sub 7:00 for the 4 rounds, sub 5:00 minutes for the 3 Rounds, and sub 3:00 minutes for the 2 Rounds. All movements should be unbroken and transitions should be quick!
GROUP GOAL → From a fitness standpoint, athletes should go sub 8:00 for the 4 rounds, sub 6:00 for the 3 rounds, and sub 4:00 for the 2 rounds. Keep weight light and form tight so that all the Push Jerks can be completed unbroken. The TTB and DU being done in 2-3 sets. Use the rest wisely!
-Scaled-
4 ROUNDS:
5 Push Jerks (75/55)
10 K2E
25 DU, 50 DU Taps, or 50 SU
(Rest 2:00)
3 ROUNDS:
4 Push Jerks (95/65)
8 K2E
20 DU, 40 DU Taps, or 40 SU
(Rest 2:00)
2 ROUNDS:
3 Push Jerks (105/75)
6 K2E
15 DU, 30 DU Taps, or 30 SU
1:00 Row (moderate pace)
2:00 Ankle Mobility
2:00 Thoracic Mobility
Then 2 Rounds:
5 Alt. Groiners
5 Up-Downs
5 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats (:03 Eccentric)
*Start Moderate and build to Moderate-Heavy.
(Week 3 of 9)
“Flatline”
7 SETS:
ON A 2:30 RUNNING CLOCK…
15 Cal Row (1:00 time cap) or 200m Run
8 Front Squats (105/75)(RX+135/95)
Max Burpees Over Bar in Time Remaining…
(Rest :30 b/t Sets)
(Score is Total Reps of Burpees)
PERFORMANCE GOAL → Athletes in this category are shooting for 12-15+ Burpees Over Bar. Should be able to complete the Row in 1:00 or less. Front Squats should be completed fast and unbroken. Can you reach the elusive 100 total Burpees Over Bar?!
GROUP GOAL → From a fitness standpoint, we are shooting for 6-10+ Burpees Over Bar. Should also be able to complete the Row 1:00 or less. Front Squats should be completed steadily and in just one set, so choose weight appropriately. Look to move consistently on the Burpees/Up-Downs Over Bar.
-Scaled-
7 SETS:
ON A 2:30 RUNNING CLOCK…
12 Cal Row (1:00 time cap) or 100m Run
8 Front Squats (85/60) or DB Front Squats (30s/20s)
Max Up-Downs Over Bar in Time Remaining…
(Rest :30 b/t Sets)
(Score is Total Reps of Up-Downs)
5 Up/Down Dog
5 Slow Wall-facing Squats
Then 1 Round:
8/8 BW Split Squats
8 KB Deadlifts
8/8 Single-Arm Ring Rows
8 KB Swings
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
High Hang Power Snatch
High Hang = Position 1
*Start Light and build to Moderate.
(Week 3 of 9)
16 Min AMRAP:
10 Hang Power Snatch (75/55)(RX+95/65)
20 Alt. Jump Lunges
20 KB Swings (53/35)(RX+70/53)
10 C2B Pull-Ups
PERFORMANCE GOAL → For these athletes, we should be shooting for 6-6.5+ Rounds. Transitions will have to be quick to make this happen and the higher rep movements should be tackled with haste. Everything for these athletes should be unbroken and, if they really push, they might dip into the 7th round!
GROUP GOAL → Athletes in this Category should aim for 4.5-5+ rounds. Hang Power Snatch should be light enough to start the workout unbroken, breaking up into 2 sets max in the later rounds. The same applies to our KB Swings. Lunges will take roughly 1:00, and the Pull-Ups should be done unbroken or in 2 quick sets towards the end of the workout!
-Scaled-
16 Min AMRAP:
10 Hang Power Snatch (65/45) or Alt. DB Snatches (30/20)
20 Alt. Lunges (no jump!)
20 KB Swings (26/18)
10 Jumping C2B Pull-Ups, Pull-Ups or Ring Rows
Rowling!
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:
PROGRESSIVE WARM UP:
10 Alt. Lunges→8 Alt. Box Step Ups→6 Box Jumps
10 Bird Dogs→8 Straight Leg Sit-Ups→6 Butterfly Sit-Ups
10 Scap Push-Ups→8 Push-Ups→3 I-Y-T on Rings
22 Min AMRAP:
500m Row
40 Sit-Ups
30 HRPU
20 Box Jumps (30/24)
PERFORMANCE GOAL → The goal for these athletes is to accumulate 3-3.5 rounds. Row should be 1:45 or faster and they are keeping their Sit-Ups at around 2:00. Quick shake off the arms before finishing those Hand Release Push-Ups in no more than 3 sets. Tackling those taller Box Jumps in 1:30. The challenge will be finishing faster than their prior round.
GROUP GOAL → Athletes in this category should complete right about 3 Rounds today. They should strive to finish the Row in 2:00 or less. Sit-Ups should be finished within 2:00-2:15 and the Hand Release Push-Ups taking 3-4 sets to complete. Look for the Box Jumps/Step Ups to also be completed in 1:30. These athletes should look to finish each round in about the same time and avoid a drop-off in pace.
-Scaled
22 Min AMRAP:
350m Row
30 Sit-Ups
20 HRPU or Band-Assisted Push Ups
10 Box Jumps (18/12) or 20 Alt. Step Ups
Partner Med Ball Shuffle!
Then 1 Round:
12 Alt. Piked Shoulder Taps*
5 Inchworms
2 Wall Walks
Then 2 Rounds w/ empty bar:
3 RDL
3 Muscle Clean
10 Alt. Elbow Punches
3 High Hang Power Clean
High Hang = Position 1
*Start Light and build to Moderate.
(Week 3 of 9)
16 Min EMOM:
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP* of the following…
7 Hang Power Cleans (95/65)(RX+115/75)
7 HSPU
*Pick up where you left off in previous AMRAP.
PERFORMANCE GOAL → These athletes will look to keep the 400m Run to a 1:45-1:50 pace each round, but this will be a sprint. During the AMRAP, look to complete 2-3 rounds each attempt, staying unbroken on both movements.
GROUP GOAL → Athletes in this Category will look to complete the Run attempts within 1:55. During the AMRAP, look to complete 1.5-2 rounds each attempt, staying unbroken on the Hang Power Cleans (keep it light and move with perfect form!) and breaking the HSPU Option into two quick sets.
-Scaled-
16 Min EMOM:
MIN 1 & 2 – 200m Run (1:55 time cap)
MIN 3 & 4 – AMRAP* of the following…
7 Hang Power Cleans (75/55)
7 Box HSPU, Pike Push Ups, or DB Strict Press (25/15)
*Pick up where you left off in previous AMRAP.
1:00 Cardio Choice
:30 Crab Walk FWD
:30 Crab Walk REV
Then, 4 Min EMOM:
7 Burpees into Max Single Unders
5 SETS:
4 Min AMRAP…
20 Alt. Sit Throughs
3 Up-Downs Over DB
10 Alt. Plank Rotations
3 DB Up-Downs Over DB
-Rest 1:00 b/t Sets-
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
Pizza Delivery!
Then..
2:00 Front Rack + Thoracic Mobility
2:00 Ankle Mobility
Then 2 Rounds:
12 Alt. Cossack Squats
10 Sit-Ups
8 PVC/Barbell Up & Overs *
6 Lunge-Lunge-Squats**
*1 Rep= Hang Muscle Clean + Push Press + Lower to Back + Back Rack PP + Lower to Front Rack + Lower to Waist
**Round 2 complete movement w/ PVC or Barbell.
*Start Light-Moderate and build to Moderate+.
(Week 2 of 9)
16 Min EMOM:
MIN 1 – :45 Cal Row
MIN 2 – :45 Back Rack Lunge-Lunge-Squat (75/55)(RX+115/75)
MIN 3 – :45 Sit-Ups
MIN 4 – :45 Alt. DB Snatch (35/20)(RX+50/35)
PERFORMANCE GOAL → These athletes are going to be working for 15 Cals on the Rower, 6-7 complete reps on the barbell, 20-25 Sit-Ups, and 20 or more DB Snatches.
GROUP GOAL → Athletes in this Category should be averaging 10-12 Cals on the Rower, 4-5 reps on the Barbell, 16-20 Sit-Ups, and 15-20 DB Snatches.
-Scaled-
16 Min EMOM:
MIN 1 – :45 Cal Row
MIN 2 – :45 Back Rack Lunge-Lunge-Squat (45/35)*
MIN 3 – :45 Sit-Ups or Tuck Ups
MIN 4 – :45 Alt. DB Snatch (20/15)
*Option for Front Rack or DB Goblet.
20 HK
20 BK
20 JJ
2:00 Ankle Mobility
Then 2 Rounds 5 Reps:
MB Front Squats
MB G2OH
5 Jumping Pull-Ups or Ring Rows
5 V-Ups
Pistol Squat Progressions…
Beginner: Box Pistol, Eccentric/Concentric Box Pistol
Intermediate: Counter Balance Pistol, Candlestick
Adv: Pistol, Weighted Pistol
FOR TIME:
Buy in: 800m Run
Then, 10 ROUNDS:
4 Muscle-Ups
6 Alt. Pistols
8 Ball Slams (20/14) or KB Swings (53/35)(RX+70/53)
Cash Out: 800m Run
PERFORMANCE GOAL → These Athletes should be looking to complete this workout in 19:00 or less. Should be able to keep the 800m Runs to under 4:00 minutes. When approaching the 10 Round work, we should be shooting for unbroken on the Muscle-Ups, possibly breaking up into 2 quick sets in later rounds. Should be able to keep the Pistols and Ball Slams/KB Swings unbroken. Keep rounds to 1:15-1:30 or less.
GROUP GOAL → Athletes in this category should be shooting for 22:00 minutes or less today. Our Runs should be done at 4:20 or less today. For the triplet, MU or Pulling Option should be done in 2 sets max. Pistols and Ball Slams/KB Swings should be performed fairly steadily throughout. Make sure we keep Rounds to 1:45 or less.
-Scaled-
FOR TIME:
Buy in: 400-600m Run
Then, 10 ROUNDS:
4 Jumping MU or C2B Pull Ups
6 Assisted Alt. Pistols or Air Squats
8 Ball Slams (14/10) or KB Swings (26/18)
Cash Out: 400-600m Run
1:00 Down Dog Calf Stretch
Partner SU Race!
Then, 1 Round:
10 PVC PT
10 Alt. Piked Shoulder Taps
10 Glute Bridges
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
Hang Power Snatch
*Start Moderate and build to Moderate-Heavy.
(Week 2 of 9)
13 Min AMRAP:
30 DU
10 Deadlifts (65/45)(RX+95/65)
8 Hang Power Snatches
6 HSPU
PERFORMANCE GOAL → Our fittest will look to complete 7-8+ rounds. All movements should be done unbroken and transitions are lightning quick…:05-:10s.
GROUP GOAL → Athletes in this category should aim for 5-6+ rounds. You’ll need a fast Jump Rope modification if DUs aren’t there just yet! Keep Deadlifts to 2-3 sets max (e.g. 5/4/1) and Hang Power Snatches to 2 sets. Rest between each movement, 0:15-0:20s.
-Scaled-
13 Min AMRAP:
15 DU or 30 DU Taps or 45 Singles
10 KB Deadlifts (26/18)
8 Hang Power Snatches (45/35) or Alt. DB Snatches (30/20)
6 Box HSPU, Pike Push Ups (band-assisted), or DB Strict Press
2 Rounds:
5 Up/Down Dog
30 Single Unders or Jumping Jacks
5/5 Split Squats
10 Scap Push Ups
:30 High Plank Hold
4 SETS:
1:30 Lunge + Lunge + Burpee
-Rest :30-
1:30 Wall Walks
-Rest :30-
1:30 Cardio Choice
-Rest :30-
*No additional rest b/t sets
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
Pizza Delivery!
Then, 2 Rounds:
5 Inch Worms
6 Up-Downs
10 Alt. High Plank Shoulder Taps
10 Alt. DB Bent Over See-Saw Rows
6 Alt. DB Snatches
*Pause :02 all reps.
2 SETS…
8 Min AMRAP:
12 Cal Row
10 Alt. No Push-Up Renegade Rows (35/20)(RX+50/35)
8 Burpees
12 Alt. DB Snatches
-Rest 1:00 b/t Sets-
*Pick up where you left off in previous AMRAP.
PERFORMANCE GOAL → Send it today! Aim for 3.5-4 Rounds per AMRAP! This should be a consistent hard effort every round. Send it on the first round and see if they can hold that pace in the following.
GROUP GOAL → For these athletes, focus should be the Row. We’re aiming for 2.5-3.5 Rounds per AMRAP. Try to keep the pacing consistent on the Burpees and Renegade Rows. These don’t need to be the fastest but try to keep it nonstop.
-Scaled-
2 SETS…
8 Min AMRAP:
9 Cal Row
10 Alt. No Push-Up Renegade Rows (25/15)
8 Up-Downs
12 Alt. DB Snatches
-Rest 1:00 b/t Sets-
*Pick up where you left off in previous AMRAP.
1 Round:
:30 Up-Downs
12 Alt. MB Lunges
:30 High Plank Hold
12 MB G2OH
:30 Sit Ups
12 Alt. Groiners
10 MB Front Squats
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats @ 32X1
*Start light and build to a moderate load.
(Week 1 of 9)
12 Min AMRAP:
12 Alt. Back Rack Lunges (65/45)(RX+95/65)
24 Ball Slams (20/14)(RX+40/25)
12 Alt. Front Rack Lunges
24 Sit-Ups
PERFORMANCE GOAL → These athletes should be shooting for 5-6.5+ rounds on the day. They should be able to move at a consistent and steady pace throughout and remain unbroken through all of our movements. Look to take maybe :05 – :10 seconds of rest between movements as needed, but beyond that transitions are fast.
GROUP GOAL → Athletes in this category should shoot for 4.5 – 5.5 rounds. Both variations of the Lunges should be done unbroken, but a likely pause during the set may occur without the Bar touching the ground. Ball Slams should be done steadily and under control. Move smoothly through our Sit-Ups. Stay around :10 – :15 seconds of rest between movements.
-Scaled-
12 Min AMRAP:
12 Alt. Back Rack Lunges* (45/35)
24 Ball Slams (14/10)
12 Alt. Front Rack Lunges*
12 Sit-Ups or 24 Flutter Kicks
*Option for body weight lunges.
1 Round:
100m Run
10 KB Deadlifts
10 Scap Pull-Ups
10 Hollow Rocks
Then, 2 Rounds
8 Alt. Skater Hops (https://www.youtube.com/watch?v=EEFDTlkjJKM)
8 KB Swings
8 Kipping Swings
10:00 practice
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU or MU Complex*
*MU Complex:
Complete 3 sets, resting as needed between, of…
2 Kip Swings
+
1 Hips to Rig
+
1 Bar Muscle-Up
“Helena”
3 Rounds (26:00 time cap) :
800m Run
32 KB Swings (53/35)(RX+70/53)
10 Bar Muscle-Ups
PERFORMANCE GOAL → These athletes should completed the workout in 19:00-22:00. Focus on keeping the KB Swings to 2-3 Sets and the MU to 1-2 Sets. Really pushing the pace on the runs to get your best time!
GROUP GOAL → Athletes in this category should aim for 22:00-26:00. Focus on being consistent with the KB as well as the MU or adjusted movement. Keep KB Swings to 2-3 Sets and the MU Option to 1-2 Sets. Keep the runs to 4:00 or less.
-Scaled-
3 Rounds (26:00 time cap):
400-600m Run (4:00 cap)
32 KB Swings (26/18)
10 Jumping MU, C2B Pull-Ups, Jumping Pull Ups, or Ring Rows
6 Sets of 1 + 2 + 1
build in weight but keep it light and a warm-up
Build in weight on each set
1 Round:
10 Bootstrappers
:20 Single Unders
10 DB Goblet Squats
:20 High Jump Single Unders
5/5 DB Push Press
:20 DU / Attempts
6 Single DB Thrusters
Then, 2 Rounds w/ PVC or Empty Bar:
3 RDL (Pause :02)
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans (from Pos. 1 “High Hang”)
3 Push Press
3 Jerks
Build to a Heavy 1-Rep Clean & Jerk
(Week 1 of 9)
12 Min AMRAP:
12 DB Thrusters (35/25)
36 DU
*Every 1:00 including 0:00 complete 1 Clean and Jerk (85% of 1-Rep Clean & Jerk).
PERFORMANCE GOAL → These athletes should complete 8-10 rounds of this workout. The goal is to stay unbroken throughout the DB Thrusters and Double Unders, and be able to step up to the barbell and complete a strong C&J before getting right back to the wall. Looking for almost EMOM type volume.
GROUP GOAL → Athletes in this category will look to complete 6-8+ rounds. Choose a weight that allows unbroken DB Thrusters and a Jump Rope option that can be done fast! The goal is to complete at least one full movement (DB Thruster or DU) before making their way back to the barbell. Keep the barbell light-moderate and focus on a tight setup before completing your C&J. (Power Clean option)
-Scaled-
12 Min AMRAP:
12 DB Thrusters (25/15)
18 DU or 36 DU Taps or 50 Singles
*Every 1:00 including 0:00 complete 1 Clean and Jerk (95/65).
1 Round:
:30 High Knees
10 Alt. PVC Lunge + Pass Through
10 Up/Down Dog
1 Round:
30 Butt Kicks
8 Snatch-Grip RDL
8 Muscle Snatch
8 BTN Strict Press
8 Back Squats
1 Round:
20 Front Jacks
6 Snatch High Pulls
6 OH Squats
6 Snatch Balance
*PVC or Empty Barbell.
Build to a Heavy 1-Rep Snatch
(Week 1 of 9)
WOD #1:
3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
(Rest 2:00 b/t WOD #1 & WOD #2)
-Scaled-
WOD #1:
3 SETS
ON A 2:00 RUNNING CLOCK…
100m Run
5-8 Power Snatches (85/60) or Max Alt. DB Snatches (30/20) with Time Remaining…
-No Additional Rest b/t Sets-
(Rest 2:00 b/t WOD #1 & WOD #2)
WOD #2:
3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)
-No Additional Rest b/t Sets-
-Scaled-
WOD #2:
3 SETS
ON A 2:00 RUNNING CLOCK…
100m Run
8-12 Hang Power Snatches (45/35) or Max Alt. Hang DB Snatches (20/15) with Time Remaining…
-No Additional Rest b/t Sets-
PERFORMANCE GOAL → These athletes should be shooting to complete the runs in :50 – :55 seconds or less. During our Power Snatches we should be able to complete about 8-12+ Reps. During the Hang Power Snatch we should be able to complete 10-15+. Both sections should allow everyone to hang on for decent sized sets.
GROUP GOAL → Athletes in this category should be shooting to complete the runs in under 1:00 minute today. During the Power Snatches, everyone should be looking to complete 5-8+ Reps on the day and quick singles or smaller Sets will work best. During the Hang Power Snatches, we should be able to complete 8-12+ Reps and keep them to 2 sets max.
Pizza Delivery!
Then, 1 Round:
6 Up-Downs
8 Med Ball Cleans
8 Alt. Box Step-Overs
Then, 1 Round:
6 MB Front Squat
6 MB Push Press
6 Box Jumps
6 Push Ups
Max Height Box Jump
10 minutes to test a max!
“The Grindstone”
EMOM UNTIL COMPLETION…
Rotate through the following movements, EMOM-style, until 150 Wall Balls have been completed:
MIN 1 – 15 Burpees
MIN 2 – 15 Box Jump Overs (24/20)
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest
*Transition each movement on the minute. You score is the time on the clock when you finish your 150th Wall Ball.
PERFORMANCE GOAL → Athletes looking for that higher performance challenge should aim to sprint the Burpees and Box Jump Overs then see if they can perform the Wall Balls unbroken. This should put them at 25-30 Wall Balls per round and completing the workout at 24:00 or below.
GROUP GOAL → Athletes in this category should focus on keeping the Burpees and Box Jump Overs consistent throughout the Workout. Keep the Wall Balls to manageable sets and choose a weight that allows you to perform 20+ each Round. With that pace, we’ll complete the WOD around 24:00-32:00.
-Scaled-
EMOM UNTIL COMPLETION…
Rotate through the following movements, EMOM-style, until 100 Wall Balls have been completed:
MIN 1 – 10 Up-Downs
MIN 2 – 10 Box Jump Overs or Alt. Step Overs (18/12)
MIN 3 – Max Wall Balls (14/10)
MIN 4 – Rest
*Transition each movement on the minute. You score is the time on the clock when you finish your 100th Wall Ball.
2 Rounds:
5 Up/Down Dog
6 PVC Alt. Lunge + Pass Through
5/5 Single-Arm Ring Row
6 Kipping Swings
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL (:03 eccentric)
Muscle Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch
*Start light and build to workout weight (or just past!)
“Power Plus Amanda”
FOR TIME:
11-9-7-5
Power Snatch (95/65)(RX+135/95)
Muscle-Up
PERFORMANCE GOAL → These Athletes should be shooting for 10:00 – 11:00 minutes. Can you go sub 10:00? The Power Snatches should be done quickly in controlled Sets or very fast quick singles. The Muscle-Ups should be done in no more than 3 Sets. The MU studs should be aiming for unbroken sets!
GROUP GOAL → Athletes in this category should be completing the workout in 12:00 – 15:00 minutes. Stay controlled with the Power Snatch, knowing you can complete at least 3, but trusting some quick singles to preserve fatigue today. The Muscle-Up option (or a challenging pull!) should be done in 3-4 Sets max today.
-Scaled-
FOR TIME:
11-9-7-5
Power Snatch (70/55) or Alt. DB Snatch (30/20)
Jumping Muscle-Up or Burpee/Up-Down Pull Up
1 Round:
20 HK
20 BK
6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side)
6 Alt. Samson Lunges
10 Alt. Lateral Box Step-Overs
5 Box Jumps
Then 2 Rounds w/ PVC or Empty Bar:
10 Alt. Elbow Punches
3 Strict Press
3 Push Press (:03 eccentric)
3 Split or Push Jerks (hold dip)
FOR TIME (22:00 time cap):
800m Run
60 Alt. DB Farmer Box Step-Ups (35/20)(RX+50/35)|(20/18)
600m Run
40 Alt. DB Goblet Box Step-Overs (RX+24/20)
400m Run
20 Box Jumps (RX+30/24)
200m Run
PERFORMANCE GOAL → These athletes should be finishing in 18:00-20:00. Runs should average just UNDER 4:00-3:00-2:00-1:00. Farmer Step-Ups should be done in big sets of 15-20 throughout, Goblet Step-Overs should average 25-30 at a time, and the Tall Box Jumps should be steady throughout!
GROUP GOAL → Athletes in this category should be finishing around 20:00-22:00. Runs should be at 4:00-3:00-2:00-1:00. The Farmer Step-Ups should allow for 10-12 Reps at a time and take no more than 5-6 sets. Everyone should get through bigger sets of 15-20+ for Goblet Step-Overs. Box Jumps should be capped at 1:30 so athletes can finish that final 200m under the time cap!
-Scaled-
FOR TIME (22:00 time cap):
400m Run
60 Alt. DB Farmer Box Step-Ups (20/10)|(18/12)
400m Run
40 Alt. DB Goblet Box Step-Overs
200m Run
20 Box Jumps (1:30 time cap)
100m Run
25m Walk on Heels
25m Walk on Toes
50m Jog
Then, 1 Round:
10 Ring Rows
8 Scap Pull-Ups
8 Kipping Swings
8 Jumping Pull-Ups
Then, 2 Rounds w/ PVC or Empty Bar:
4 Hang Clean High Pulls
4 Muscle Cleans
8 Alt. Elbow Punches
4 Hang Power Clean (hold catch) + Front Squat
16 Min AMRAP:
400m Run
20 Pull-Ups
10 Hang Power Cleans (115/75)(RX+155/105)
PERFORMANCE GOAL → These Athletes will look to complete 4.5-5+ rounds of this workout. The Run should take athletes 1:30-1:45 and Pull-ups should be completed in 1-2 sets. The Hang Power Cleans should also be completed in 1-2 sets.
GROUP GOAL → Athletes in this category will look to complete 3-4+ rounds of this workout. The Run should take athletes 1:45-2:00 and the Pull-Up Option should be completed in 2-3 sets. The Hang Power Cleans should be completed in 2 sets, with a quick shakeout at the halfway mark or so. Pick a weight that allows for focus on form!
-Scaled-
16 Min AMRAP:
200m Run
20 Assisted Pull-Ups or Ring Rows
10 Hang Power Cleans (85/60) or DB Hang Power Cleans (30/20)
2:00 Cardio Choice
Then, 6 Min AMRAP:
6 Up-Downs
12 Alt. Reverse Lunges
24 Single Unders
24 MIN EMOM:
MIN 1 – :45 Alt. Jump Lunges
MIN 2 – :45 Cross-Body Mt. Climbers
MIN 3 – :45 Cardio Choice
MIN 4 – :20(L) / :20(R) Side Plank
MIN 5 – :45 Box Toe Taps (https://www.youtube.com/watch?v=Is401RzICj4)
MIN 6 – Rest
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
Pizza Delivery!
Then, 2 Rounds:
:40 Row (Easy Pace)
6 Bodyweight Sumo-Stance Good Morning
6 KB RDL
6 KB Upright Row
6 KB Swings
6 Scap Pull-Ups (RD 2: Kipping Swings)
8 KB Bent Row
20 Min EMOM:
MIN 1 – :40 Max KB Sumo Deadlift High Pull (35/26)(RX+53/35)
MIN 2 – :40 Max TTB
MIN 3 – :40 Max KB Swings*
MIN 4 – :40 Max Cal Row
*Option for (RX+70/53).
PERFORMANCE GOAL → These Athletes are striving to hit the ground running. No matter what movement they are on, expect them to go unbroken and keep working until the very last second. They are aiming to get 19-22+ on the SDHP, 13-15+ on the TTB, 21-25+ on the KBS, and 15/12 calories on the rower.
GROUP GOAL → Athletes in this category will aim to maximize the movements that are in their wheelhouse by going for bigger sets, and try to manage the movements that they don’t fancy too much by being more methodical on the approach. The goal here is to shoot for 15-18 on the SDHP, 8-12 on the TTB/K2E, 15-20 on the KBS, and 12/10 calories on the rower.
-Scaled-
20 Min EMOM:
MIN 1 – :40 Max KB Sumo Deadlift High Pull (26/18)
MIN 2 – :40 Max K2E
MIN 3 – :40 Max KB Swings
MIN 4 – :40 Max Cal Row
2 Rounds:
20 Single Unders (RD2: 20 Single + Single + High Jump Single)
12 Alt. Shoulder Taps (RD2: Push Ups)
8 Air Squats
Then 1 Round w/ PVC or Empty Bar:
5 Hang Muscle Cleans
10 Alt. Elbow Punches
5 Front Squats (:03 eccentric)
*This will likely be a good load to use for the WOD.
IN TEAMS OF 2…
3 SETS
8 Min AMRAP:
60 DU
40 HRPU
20 Front Squats (135/95)(RX+185/135)
(Rest 1:00 b/t Sets)
*P1 works while P2 rests. Split work as needed. Pick up where you left off in previous AMRAP.
PERFORMANCE GOAL → These Athletes are looking to push it today should rack up 4-5+ Rounds. The goal is to go unbroken on the jump rope and bigger sets on the Push-Ups, with a quicker transition to the Front Squat. Set the bar high on the first Round and see if you can match it in the next Rounds!
GROUP GOAL → Athletes in this category should be aiming for 3-4 Rounds. Use the first round as a gauge for future rounds. Break the Push-Ups into small sets with short rest and stay away from big sets close to failure. These will cause lots of fatigue and long rest periods. For the front squat, prioritize form over load and pick a weight that allows at least 5 reps at a time. Move smooth and move well!
-Scaled-
IN TEAMS OF 2…
3 SETS
8 Min AMRAP:
30 DU or 60 DU Taps or 75 Single Unders
40 HRPU or Band-Assisted Push Ups
20 Front Squats (85/60)
(Rest 1:00 b/t Sets)
*P1 works while P2 rests. Split work as needed. Pick up where you left off in previous AMRAP.
5 sets of 3 Depth Jumps off 12-18″ Box
B.1 Lat Pulldowns 4 x 15-20
B.2 Cossacks Squats 4 x 10 ea. side
100 Empty Barbell Curls, as few sets as possible
20 HK
20 BK
20 Front Jacks
Then, 1 Round:
8 Alt. Samson Lunges
6/6 ½ Kneeling Bottoms Up KB Press
6/6 DB Deadlifts
2 Wall Walks
Then 2 Rounds w/ PVC or Empty Bar:
10 Alt. Elbow Punches
4 Push Press
*Compare to 6/7/22 results.
4 SETS:
ON A 4:00 RUNNING CLOCK…
400m Run
20 Alt. DB Farmers Lunges (35/20)(RX+50/35)
Max HSPU in Time Remaining…
(No Additional Rest b/t Sets)
PERFORMANCE GOAL → The Athletes should be shooting for 1:50 or less on the Run. Look to stay unbroken through the Alt. DB Farmers Lunges. On our Handstand Push-Ups we should be getting 15-20+ Reps on the day. These should be done in very large sets and able to transition quickly between breaks. Should have about 1:00 – 1:10 here to perform these Reps.
GROUP GOAL → Athletes in this category should be shooting for 2:10 or less on the Run. Look to complete the Alt. Lunges to 2 Sets max. On our HSPU Option* we should be getting 8-13+ reps each set. Should have about :45 to perform these before transitioning to the next set.
-Scaled-
4 SETS:
ON A 4:00 RUNNING CLOCK…
200m Run
20 Alt. DB Farmers Lunges (20/15) or Bodyweight Alt. Lunges
Max HSPU Option* in Time Remaining…
(No Additional Rest b/t Sets)
HSPU Option 1: Box HSPU or Pike Push-Ups
HSPU Option 2: DB Strict Press
1:00 Down Dog Calf Stretch
Partner Plate Race!
Then 2 Rounds 8 Reps:
Alt. Box Step-Ups
Alt.Groiners
RDL*
Cat/Cow
Scap Push-Ups
Glute Bridges
*Build to a challenging triple, but don’t overdue it! Save some in the tank for the workout. For most athletes, this will be a great test to see what we can handle in the WOD.
10 Rounds (16:00 time cap):
3 Deadlifts (185/135)(RX+275/185)
6 Up-Downs Over Bar
12 Box Jumps (24/20)
PERFORMANCE GOAL → These Athletes should be looking to complete the body of work in 14:00 minutes or less. Be able to walk right up to the Deadlift every time and start moving. Up-Downs should be performed quickly with a fast jump and transition. Look to move fast though the Box Jumps. Rounds should look to be about 1:15 or less.
GROUP GOAL → Athletes in this category should be looking to complete the WOD in 16:00 minutes or less. Three perfect singles on the Deadlifts, with a quick pause and brace before each rep. Our Up-Downs should remain steady and with an alternative that allows us to move consistently. Our Box Jumps should be done smooth and controlled. Don’t be afraid to Step-Up if need be. Rounds will range from 1:20 – 1:35.
-Scaled-
10 Rounds (16:00 time cap):
3 Deadlifts (135/95)
6 Up-Downs
12 Box Jumps or Alt. Step Ups (18/12)
30 Jumping Jacks
10 Alt. Windmills
:20 Walk on Toes
:20 Walk on Heels
10 Alt. Lunge and Twist
10 Alt. Skip and Reach
10 Up-Down Broad Jumps
3 SETS:
:10 Sprint
:50 Jog
:10 Sprint
:50 Jog
:10 Sprint
:50 Jog
:10 Sprint
:50 Jog
(Rest 4:00 b/t Sets)
FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
1:00 Groiner w/ Thoracic Twist (R)
1:00 Groiner w/ Thoracic Twist (L)
1:00 Corpse Pose
Pizza Delivery!
Then 1 Round:
10 Alt. Samson Lunges
6 Up/Down Dog
6/6 ½ Kneeling Bottoms Up KB Press (Light and Slow!)
2 Wall Walks
Then, 1 Round:
1:00 Row (Moderate Pace)
8 Alt. Box Step-Ups
4 HRPU
4/4 DB/KB Push Press
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
-Advanced Athletes should look to improve HS Walk today!
IN TEAMS OF 2…
26 Min AMRAP:
10 Alt. DB Goblet Step-Ups (35/25)(RX+50/35)|(24/20)
12 Cal Row
14 Push-Ups
8/8 Single Arm DB Push Press
*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 10 DB Goblet Step-Ups, then P2 performs 12 Cal Row, then P1 performs 14 Push-Ups, then P2 performs 8/8 Single Arm DB Push Press, etc. Only 1 athlete is working at a time.
PERFORMANCE GOAL → The goal for this group is to keep all movements unbroken throughout the workout. It’s not only about how fast they transition, but also how well. For example…Resetting the calories after they get off the rower so they don’t have to fumble when they get back on…Efficient transition from one arm into the other for the Push Press. The little things will allow these athletes to get far into the workout.
GROUP GOAL → The goal for these athletes will be to keep movements relatively unbroken with no more than two sets on the Push-Ups. The Row should be finished around :40-:45 and used as more of a recovery to ensure they can keep pace on the other movements. We still want to see these athletes keep their transitions tight!
-Scaled-
IN TEAMS OF 2…
26 Min AMRAP:
10 Alt. DB Goblet Step-Ups (25/20)|(18/12) or Bodyweight Step-Ups
10 Cal Row
14 HRPU or Band-Assisted Push Ups
8/8 Single Arm DB Push Press
*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 10 DB Goblet Step-Ups, then P2 performs 10 Cal Row, then P1 performs 14 Push-Ups, then P2 performs 8/8 Single Arm DB Push Press, etc. Only 1 athlete is working at a time.
2 Rounds:
10 Alt. Cossack Squats
:20 Hollow Hold (RD2: 10 Sit-Ups)
10 Scap Pull-Ups (RD2: 10 Ring Rows)
20 Single Unders
Then, 1 Round:
8 Sumo-Stance Good Mornings*
:10 Ring Support Hold
:10 Bottom of Dip Hold (on Rings or Box/Bench)
10 Reps of…(Single + Single + High Jump)
8 Sumo Deadlifts*
*PVC or Empty Bar.
*Advanced athletes may build slightly past their WOD weight, but don’t overdue it! Save some in the tank for the workout.
FOR TIME:
1-2-3-4-5-4-3-2-1
Muscle-Up
2-2-2-2-2-2-2-2-2
Sumo Deadlift (225/155)(RX+300/210)
*Complete 35 DU and 15 Sit-Ups after each full round.
PERFORMANCE GOAL → Aim for 15:00-17:00. Sub 15:00 is doable if the athlete can go unbroken on the MU and can move quickly between all movements. For most they can use the Sit-Ups to bring the heart rate back down to get back on the MU and hold these reps unbroken.
GROUP GOAL → All Athletes should aim for 17:00-20:00. The goal is to keep the midline and gymnastics in control. This means taking a breath to brace for the Deadlifts, always keeping perfect form. Then using the Sit-Ups to bring the heart rate back down. Then taking a breath to get back on the Gymnastics. You may see these athletes moving quicker depending on their gymnastics adjustments.
-Scaled-
FOR TIME:
1-2-3-4-5-4-3-2-1
Jumping MU or Up-Down Pull-Up
2-2-2-2-2-2-2-2-2
Sumo Deadlift (135/95)
*Complete 17 DU/35 DU Taps/35 SU and 10 Sit-Ups after each full round.
200m Run
5 Inch Worms
10 Alt. Groiners
Then 2 Rounds:
5 PVC Kang Squats (RD2: Empty Bar)
5/5 KB Deadlifts
5 Up-Down Box Jumps
5/5 SA KB Swings
*Tempo @ 32X3
14 Min EMOM:
MIN 1 – 14 Alt. SA KB Swings (53/35)(RX+70/53)
MIN 2 – 14 Burpee Box Jumps (24/20)
Optional Cash Out: 1,000m Row for time!
PERFORMANCE GOAL → Fittest are pushing the pace, completing unbroken KB Swings in :30 or less and non-stop BBJ’s in :45 or less. You’ll need to have a very high aerobic capacity and ability to push through strong fatigue on this one. Row should be done at or under 4:00 minutes.
GROUP GOAL → All athletes should look to find a rep range that allows at least :15 of rest per minute, completing KB Swings in :40 or less and BBJ’s in :45 or less (cut the reps back on this movement if falling behind!) If they have anything left in the tank, Row should be done at or under 4:30.
-Scaled-
14 Min EMOM:
MIN 1 – 14 Alt. SA KB Swings (26/18)
MIN 2 – 7 Burpee/Up-Down Box Jumps or Alt. Step Ups (18/12)
Optional Cash Out: 700m Row for time!
1 Round
10 Alt. PVC PT Lunges
8 Cat/ Cows
6 Supermans
4 Push-Up to Down Dog
2 Wall-Facing Squats @ 3232
Then 2 Round w/ PVC or Empty Bar:
3 Snatch-Grip RDL
3 Muscle Snatch
3 OH Squats
3 BTN Push Press
3 Hang Power Snatch (Pause just below knee)
5 Rounds:
100m Farmers Carry (35/25)(RX+50/35)
7 Power Snatch (105/75)(RX+145/100)
PERFORMANCE GOAL → From a performance standpoint we should be looking to complete the workout in 14:00 minutes or less. The Farmers Carries should be heavy, but not so heavy that we need to set down more than once for a mid-way shakeout. The Power Snatches should be TNG or very quick singles.
GROUP GOAL → All Athletes should be looking to complete the workout between 15:00 – 16:00 minutes. The Farmers Carries should be challenging, but taking no more than 2:00 to complete. Think 1-2 quick shakeouts as grip begins to fatigue. Use a moderate weight for the Power Snatches, making sure you can keep excellent form on every rep.
-Scaled-
5 Rounds:
100m Farmers Carry (25/20)
7 Power Snatch (75/55) or Alt. DB Snatches (30/20)
2 Rounds:
:30 High Knees (RD2: Butt Kicks)
5 Up-Downs
8 Tempo Push-Ups @ 30X2
5 Ring Rows (RD2: Jumping Pull Ups)
3 I-Y-T on Rings
Tempo @30X2
*Start light and build to a moderate weight.
6 SETS:
ON A 2:00 RUNNING CLOCK…
200m Run
Max Reps in the Remaining Time…
ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups
(Rest :30 b/t Sets)
PERFORMANCE GOAL → Fittest athletes should complete the runs in :45 or less and look to hold this pace for nearly all sets. The Burpees should average b/t 16-20+ and the Pull-Ups will look the same, with a slightly higher rep range if performing butterfly. Try to increase their reps by 1 each set!
GROUP GOAL → All athletes should complete the runs in about 1:00 or less. Burpees will average around 12-16 and Pull-Ups/Ring Rows will be closer to 10-12 depending on capacity. A great focus for most members is going to be adding a rep each set for the Burpees, and trying to keep their pulling option challenging and at the same reps throughout.
-Scaled-
6 SETS:
ON A 2:00 RUNNING CLOCK…
100-200m Run
Max Reps in the Remaining Time…
ODD ROUNDS: Up-Downs
EVEN ROUNDS: Band Assisted Pull-Ups or Ring Rows
(Rest :30 b/t Sets)
800m – 1 Mile Run (Conversational Pace)
TABATA, 8 SETS (:20 ON / :10 OFF):
MOVT 1 – Alt. Sit Throughs
MOVT 2 – Burpees
(Rest 1:00)
TABATA, 8 SETS (:20 ON / :10 OFF):
MOVT 1 – Alt. Skater Hops
MOVT 2 – Russian Twists
*Tabata = Alternate between MOVT 1 & MOVT 2 for 8 sets total.
FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
1:00 Groiner w/ Thoracic Twist (R)
1:00 Groiner w/ Thoracic Twist (L)
1:00 Corpse Pose
Pizza Delivery!
2 Rounds:
8 MB Deadlifts
8 MBStrict Press
10 Alt. Deadbugs
2 Rounds:
8 MB Front Squats
8 MB Push Press to Target
10 Inchworms (no push-up!)
*1RM last tested on 6/30/22.
For Time:
150 Wall-Ball Shots, 20# / 14#
PERFORMANCE GOAL → Fittest athletes will be looking to finish Karen sub 6:00-8:00. Wall Ball sets should be 15+ reps each attempt.
GROUP GOAL → All athletes should be looking to finish Karen in the 9:00-12:00 range. Wall Ball sets should be about 10+ reps each attempt.
-Scaled-
Mini Karen
100 Wall Balls (14/10)
or
8-10 Rounds:
7 Wall Balls (14/10)
:30 rest
2 Rounds:
12 Alt. High Plank Calf Stretches*
10 Hollow Rocks (RD2: Supermans)
10 Ring Rows (RD2: Kipping Swings)
5 RDL (empty Bar)
5 Supinated Bent Rows (empty Bar)
*In the Tall Plank Position, fold one foot over the back heel of the other foot and slowly rock back and try to touch the heel to the floor. Hold this stretch for :05 each side and then switch back and forth for 12 total reps.
12 Min AMRAP:
12 C2B Pull-Ups
36 DU
100m Run
(Rest 2:00)
6 Min AMRAP:
6 Pull-Ups
18 DU
9 Sit Ups
PERFORMANCE GOAL → Our top performers are looking at 7-8+ rounds. These individuals are keeping all pulling options unbroken, blazing through the DU, and using the 100m Run to separate from the pack. Challenged yourself to stop their run at the door, hustle to the rig, and immediately hop up and go again!
GROUP GOAL → Most athletes should be shooting for 5-6+ rounds. This will be dependent on adjustments to the pulling option and the ability to DU. For these athletes, we want to see their pulling option completed in 2 sets, their Jump Rope option at :40 or less, and we want to use the runs/sit-ups as an opportunity to catch their breath and shake out the arms, so think steady jog here!
-Scaled-
12 Min AMRAP:
12 Jumping Pull-Ups
18 DU or 36 DU Taps or SU
100m Run
(Rest 2:00)
6 Min AMRAP:
6 Pull-Ups or Ring Rows
9 DU or 18 DU Taps or SU
9 Sit Ups
5 Up/Down Dog
Then, 1 Round:
10 Alt. PVC Lunge + Pass Through
8/8 DB Swings
10 PVC ATW
8 PVC OH Squats
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Snatch Balance
Hang Power Snatch
Weight for entire complex will be determined by what you can snatch from the hip.
3 sets of complex with no misses.
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
15 Min AMRAP:
15 Cal Row (1:00 cap)
16 Alt. DB Snatch (35/20)(RX+50/35)
20 Alt. DB OH Lunges
20 Alt. High Plank DB Taps
PERFORMANCE GOAL → Athletes in this category should push the pace on the Row. When it comes to the other movements, smooth and steady while keeping the movements looking crisp and clean. Transitions between movements should be quick. 4-5+ Rounds is the goal for these individuals!
GROUP GOAL → Athletes in this category should hold a moderate pace on the Row, keeping it to 1:00 or less. For the DB Snatches, use a weight that allows multiple reps, 2 sets max. OH Lunges, focus on breathing and bracing, think of this movement like a moving Plank. 3-4+ Rounds is the athlete goal here!
-Scaled-
15 Min AMRAP:
15 Cal Row (1:00 cap)
16 Alt. DB Snatch (35/20)(RX+50/35)
20 Alt. DB OH Lunges
20 Alt. High Plank DB Taps
2 Rounds:
5 Up-Downs
5 Bootstrappers
10 Alt. High Plank Shoulder Taps
5 Paused Jump Squats
5 Push Up
2 Wall Walks
Then, 3:00 Front Rack Mobility.
*Tempo @ 32X3
FOR TIME (16:00 time cap):
50 Burpees
Immediately Into…
8 Rounds:
5 HSPU (RX+ Strict)
7 Front Squats (75/55)(RX+115/75)
Immediately Into…
50 Burpees
PERFORMANCE GOAL → Fittest athletes should be shooting for 12:00-14:00 minutes. Our Burpee rounds should be completed in 3:00 minutes or less. Look to hold an EMOM pace or just slightly faster than that through our 8 Rounds. Strict HSPU should only be attempted if they can be done unbroken and we have high proficiency in the movement.
GROUP GOAL → All athletes should be shooting for 14:00 – 16:00 minutes. Should be looking to complete the Burpees in 4:00 minutes or less. Our 8 Round effort should be done between 1:00 – 1:20 per Round. Look to keep the Handstand Push-Ups (or modifications) to no more than 2 Sets. Make sure we still have a Front Squat weight we can do unbroken and with great form!
-Scaled-
FOR TIME (16:00 time cap):
30 Burpees
Immediately Into…
8 Rounds:
5 Box HSPU / Pike Push Up or DB Strict Press (30/20)
7 Front Squats (45/35)
Immediately Into…
30 Burpees
20 JJ
10 Scap Pull Ups or Scap Ring Rows
Partner Bar Hang Challenge!
Then, 1 Round:
4 Inchworms
8 Tuck-Ups
8 Alt. DB Bent Over Row
4 Muscle Cleans*
8 Alt. Elbow Punches*
Then, 1 Round:
8 Kipping K2E
4 Hang Power Clean*
4 Push Press + :15 OH Hold**
4 Push Jerk*
4 Split Jerk*
*Empty Bar or PVC.
(1 + 1 + 1)
13 Min AMRAP:
13 DB Renegade Rows (25/15)(35/20)*
10 TTB
7 SH2OH (115/75)(RX+155/105)
*1 Rep = Push-Up + Row (R) + Row (L).
PERFORMANCE GOAL → The goal for these athletes is to finish the workout with 5.5-6+ rounds under their belts. They will shoot for unbroken rounds in the beginning and never look to break up a movement more than once. Swift transition from one movement to the other are key!
GROUP GOAL → The group goal is to accumulate 4-5 rounds. For these athletes, it will be best to break up the movements in a manner that allows them to constantly move. They should look to complete the DBRR and TTB in 1-3 sets and the S2OH in 1-2 sets. Major focus on barbell technique!
-Scaled-
13 Min AMRAP:
9 DB Renegade Rows (15/10)*
10 K2E
7 SH2OH (85/55)
*1 Rep = Push-Up + Row (R) + Row (L).
*Pause :02 at knee first two reps.
16 Min EMOM:
Min 1 – 1 Round*
Min 2 – :30 ME Up-Downs
*1 Round =
1 Power Clean (100% of 3-Rep Power Clean)
4 Box Jumps (24/20)
10 Rotational Ball Slams (20/14)
PERFORMANCE GOAL → From a performance standpoint we should be shooting for :20 – :30 seconds of rest in the Triplet minute. Look to quickly transition between each movement and leave no opportunity for second guessing. Looking for 150+ Up-Downs!
GROUP GOAL → From a Group standpoint, we should be shooting for :10 – :20 seconds of rest in our Triplet minute. Shooting for 80-90 Up-Downs.
-Scaled-
16 Min EMOM:
Min 1 – 1 Round*
Min 2 – :30 ME Up-Downs
*1 Round =
1 Power Clean (115/80)
4 Box Jumps or Alt. Step Ups (18/12)
10 Rotational Ball Slams (14/10)
Partner Plate Race!
Then 1 Round:
5 Up/Down Dog
20 Crossbody Mountain Climbers
5 Wall-Facing Squats
10 PVC ATW
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Power Cleans
10 Alt. Elbow Punches
3 Push Press
3 Split Jerk (hold Split :02)
FOR TIME* (16:00 time cap):
10-9-8-7-6
Push Jerk (95/65)(RX+135/95)
Up-Downs Over Bar
Immediately Into…
5-4-3-2-1
Push Jerk (135/95)(RX+185/135)
Up-Downs Over Bar
*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set, then complete 25 reps and move on. No additional penalty.
PERFORMANCE GOAL → Athletes in this category should not only be doing unbroken sets but quick transitions as well. The big difference in time for these athletes will be how fast you can do those Up-Downs. Max 1-2 Breaks on the Double Unders for the entirety of the Workout. Goal for these athletes is 10:00-12:00 or faster.
GROUP GOAL → Everybody should be shooting for unbroken sets on the Shoulder to Overhead so adjust weight accordingly. Smooth and steady pace on the Up-Downs to start and increase the pace on the later Rounds. To finish this workout aim for 2-4 trips on the Double Unders or less. Goal for the group is 14:00-16:00 or faster.
-Scaled-
FOR TIME* (16:00 time cap):
10-9-8-7-6
Push Jerk (85/60) or DB Push Jerk (30/20)
Up-Downs
Immediately Into…
5-4-3-2-1
Push Jerk (100/70) or DB Push Jerk (35/25)
Up-Downs
*After each set complete 12 DU Attempts or 25 DU Taps or 40 Single Unders.
1 Round:
10 Alt. Cossack Squats
5 KB Deadlifts
5 KB High Pulls
5 Tuck-Ups
Then, 1 Round:
10 KB Goblet Squats
5 KB Swings
5 Single-Ring Ring Rows
5 V-Ups
Build to a challenging triple!
For Time (28:00 time cap):
200 KB Swings (53/35)(RX+70/53)
150 Sit-Ups
100 Air Squats
15 Rope Climbs
*Partition as needed to complete all reps.
PERFORMANCE GOAL → From a performance standpoint, we should be shooting for 19:00 – 23:00 minutes. We would like to see our KB Swings be completed in Sets of 25 or more. Sit-Ups and Air Squats should be performed fairly quickly. Look to complete our Rope Climbs in :15 seconds or less per rep.
GROUP GOAL → All Athletes are looking to complete this workout in 24:00 – 28:00 minutes. The KB Swings should be completed in sets of 15-22. Look to stay smooth and steady on our Sit-Ups and Air Squats. Our Rope Climbs/Walks should be completed in :15 – :20 seconds per rep.
-Scaled-
For Time (28:00 time cap):
150 KB Swings (26/18)
100 Sit-Ups
100 Air Squats
10 Rope Climbs or 15 Rope Walks
OR…Partition to complete all reps:
10 Rounds:
15 KB Swings
10 Sit Ups
10 Air Squats
2 Rope Walks
PVC “Circle of Doom!”
Then, 1 Round:
8 Alt. PVC PT Lunges
8 PVC Cuban Press
8 Hollow Rocks
Then 2 Rounds w/ PVC or Empty Bar:
3 Snatch-Grip RDL
3 Snatch High Pulls
3 Muscle Snatch-Grip
3 BTN Push Press
3 Hang Power Snatch
Start Moderate-Light and build up to a Moderate-Heavy set of Complex.
15 Min AMRAP:
1 Power Snatch* (115/75)(RX+155/105)
15 Box Jumps (24/20)
100m Run
*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).
PERFORMANCE GOAL → From a performance standpoint we should be looking to get into the 7-8+ Rounds for today. The Power Snatches should be cycled in the smaller Rep Rounds, but then quickly adjusted to very fast singles. Look to keep the Box Jumps fairly quick. Runs should be completed in under :30 seconds today.
GROUP GOAL → From a Group standpoint we should be looking to get into the 5-6+ Rounds today. Our Power Snatches should be performed as Sets of 2 if need be, but should quickly be adjusted to quick singles. Weight on bar should NOT affect form! Our Box Jumps should be performed under control and continuously. Make sure we keep the Run right around :30 – :35 seconds on the day.
-Scaled-
15 Min AMRAP:
1 Power Snatch* (95/65) or 2 Alt. DB Snatches (30/20)
15 Box Jumps or Alt. Step-Ups (24/20)
100m Run
*Add 1 rep of Power Snatch or 2 reps of Alt. DB Snatch after every full round (1,2,3,4 and so on…).
8 Min EMOM:
Min 1 – Alt. Groiners
Min 2 – Hollow Hold-to-Superman
Min 3 – Alt. Windmills
Min 4 – 10 Scap Push Ups + 5 Up-Downs
9 Min AMRAP:
10 Alt. Reverse Lunges
8 Up-Down Squat Jumps
10 Sit Ups
8 Up-Down Side Shuffle
10 Russian Twists
8 Up-Down Over DB
(Rest 1:00)
6 Min AMRAP:
8 Alt. Reverse Lunges
6 Up-Down Squat Jumps
8 Sit Ups
6 Up-Down Side Shuffle
8 Russian Twists
6 Up-Down Over DB
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
Pizza Delivery
Then, 1 Round:
35 Single Unders
7 Good Mornings (empty bar)
7/7 Box Step-Ups
7 Plate Deadlifts
Then, 1 Round:
25 DU
7/7 Staggered Stance RDL (empty bar)
7 Box Jumps
7 Plate G2OH
15:00 to build to a Moderate-Heavy 3-Rep
*”Library Quiet”
15 Min AMRAP:
1 Deadlift (Using 3-Rep Deadlift established)
7 Box Jumps (24/20)(RX+30/24)
14 Alt. DB Snatches (35/25)(RX+45/30)
35 DU
PERFORMANCE GOAL → Our Fittest will be accumulating 6-7+ rounds and some might even go beyond that. It will be a no-brainer for them to keep all movements unbroken for the workout. The real challenge for these athletes, other than going heavy on the Deadlift and the DB Snatches, will be efficient transitions and minimal rest.
GROUP GOAL → All athletes should find themselves in the 4.5-5.5 round range. These athletes should also strive to keep their movements unbroken and minimize the amount of rest needed between them. That being said, these athletes still need to focus on a controlled set-up and lift for their Deadlift as well as focus when performing their taller Box Jumps. The last two movements are where they can really bring down the hammer.
-Scaled-
15 Min AMRAP:
1 Deadlift (135/95
7 Box Jumps or Alt. Step Ups (18/12)
14 Alt. DB Snatches (30/20)
16 DU Attempts or 35 DU Taps or 50 Single Unders
1 Round:
5 Up/Down Dog
5 Lunge (L) + Lunge (R) + Air Squat
8 Up-Downs
8 Scap Pull-Ups or Scap Ring Rows
Then, 2 Rounds:
3 Hang Muscle Cleans*
10 Alt. Elbow Punches*
3 Strict Press (Hold lockout :02)*
3 Front Squats*
3 Push Press*
3 Burpees
5 Kipping Swings or Hollow Rocks
*Use PVC or Empty Bar.
12 Rounds:
1 Ring Muscle-Up
3 Thrusters (95/65)(RX+135/95)
6 Burpees Over Bar
PERFORMANCE GOAL → For our fittest athletes we are looking to complete this workout sub 13:00-15:00. Round times will vary between :45 – 1:15, but all movements should be quick and rest should be limited between rounds.
FITNESS GOAL → All athletes will look to complete this workout within 15:00-18:00. Keeping the rest to a minimum, but finding ways to maintain a consistent pace for each round. The transition between movements should allow for a deep breath, pause, and then right to work. Choose a weight for the thrusters that allows 3 perfect reps even in later rounds.
-Scaled-
12 Rounds:
2 Jumping C2B Pull Ups
3 Thrusters (65/45)(RX+95/65)
6 Up-Downs Over Bar
1 Round:
10 Cal Row
8 Cat/Cows
10 Kettlebell Swings
8 PVC PT
:20 Tuck Hold
Then, 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch
*Pause :02 @ knee
16 Min EMOM:
15 Cal Row
10 Hang Power Snatch (75/55)(RX+95/65)
20 Alt. Single Arm KB Swings (35/26)(RX+53/35)
20 Alt. SL V-Ups
(Rest 1:00 b/t EMOMs)
16 Min EMOM:
12 Cal Row
10 Hang Power Snatch (45/35) or Alt. DB Snatches (30/20)
20 Alt. Single Arm KB Swings (26/18
12 Alt. SL V-Ups or Tuck Ups
(Rest 1:00 b/t EMOMs)
1 Round:
10 Cal Row
8 Cat/Cows
10 Kettlebell Swings
8 PVC PT
:20 Tuck Hold
Then, 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch
*Pause :02 @ knee
16 Min EMOM:
15 Cal Row
10 Hang Power Snatch (75/55)(RX+95/65)
20 Alt. Single Arm KB Swings (35/26)(RX+53/35)
20 Alt. SL V-Ups
(Rest 1:00 b/t EMOMs)
16 Min EMOM:
12 Cal Row
10 Hang Power Snatch (45/35) or Alt. DB Snatches (30/20)
20 Alt. Single Arm KB Swings (26/18
12 Alt. SL V-Ups or Tuck Ups
(Rest 1:00 b/t EMOMs)
200m Run
Then, 1 Round:
10 Ring Rows
10 Scap Pull-Ups or Scap Ring Rows
10 Push-Up to Down Dog
10 Alt. Lunge & Twist
Then, 1 Round:
8 Jumping Pull-Ups
8 Kipping Swings or Hollow Rocks
8 HRPU
8 Paused Jump Squats
https://www.youtube.com/watch?v=Tb4IPx5K-z0
Beginner: Straight-Arm Hang & Tuck (Rounded back, Straight back)
Intermediate: Straight-Arm Hang + Single Leg Extension, Straddle Extension
Advanced: Full Extension Front Lever
“Cindy-Rella”
6 Min AMRAP:
3 Strict Pull-Ups
6 Feet Elevated Push-Ups
9 Plate Front Squats (25/15)(RX+45/25)
(Rest 1:30)
7 Min AMRAP:
4 C2B Pull-Ups
8 Push-Ups
12 Jump Squats
(Rest 1:30)
8 Min AMRAP:
5 Pull-Ups
10 HRPU
15 Air Squats
PERFORMANCE GOAL → From a performance perspective we should be getting 7-8+ for the first AMRAP, 8-9+ for the second AMRAP and 10+ Rounds on the final AMRAP. Pull-Up variations should be unbroken throughout the workout. Push-Ups should be for the most part unbroken, if not kept to 2 sets near the back end. Squats should be completed quickly and transitioned directly into the next movement.
FITNESS GOAL → All Athletes should be looking to keep an EMOM pace throughout. The first AMRAP should be 5-6+ Rounds. The second AMRAP should be 6-7+ Rounds. Our third AMRAP should be 7-8+ Rounds. All Pull-Up variations should be completed in no more than 2 sets. The same could be said for the Push-Up variations. Look to move steady and consistent through our Squat variations.
-Scaled-
6 Min AMRAP:
3 Band-Assisted Pull-Ups
6 Push Ups
9 Plate Front Squats (15/10)
(Rest 1:30)
7 Min AMRAP:
4 Jumping Pull-Ups
8 HRPU
12 Jump Squats
(Rest 1:30)
8 Min AMRAP:
5 Ring Rows
10 Bench/Box Push-Ups
15 Air Squats
2 Rounds:
20 JJ
20 Front Jacks
10 Alt. Groiners
10 Paused Jump Squats
Then, 2 Round w/ Empty Bar:
3 RDL (:03 eccentric)
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans
3 Front Squats @ 32X1
3 Push Press
3 Split Jerk (hold dip :02)
For Time:
30 Clean and Jerks, 135# / 95#
PERFORMANCE GOAL → Really advanced athletes are looking at sub 2:00, your fittest should aim for 3-4:00. These athletes are doing big sets, possibly some singles to quickly finish off.
GROUP GOAL → For all athletes we want to see them get this anywhere between 5-8:00. Some will have set reps to continue to knock out as they chip away at this or quick singles the whole way through.
-Scaled-
Grace (95/65)
or
DB Grace (30/20)
400m Walk
LINE DRILLS:
Knee Hugs
Butt Kicks
Side Shuffle (L)
Side Shuffle (R)
Walk on Heels
Skip and Reach
Walking Samsom Lunge
Then 2 Rounds:
8 Synchro Alt. DB Goblet Lunges
10 Synchro Alt. High Plank Shoulder Taps
8 Partner Step-Ups
8 Partner Push Ups
*Pause :02 @ chest first two reps.
FOR TIME (22:00 Cap):
200m Run
40 Box Jumps (24/20)
600m Run
80 Alt. DB Goblet Box Step-Overs (50/35)|(35/20)
600m Run
40 Box Jumps
200m Run
PERFORMANCE GOAL → These athletes should aim to keep each section to roughly 6:00 or less. The box jumps should be non-stop and steady and the DB Goblet Box Step Overs should be completed in 4 sets or less. Quick transitions will help separate them from the rest of the pack and have them finish around 18:30-20:00.
GROUP GOAL → These athletes are looking for a steady churn and burn from start to finish. The first half should be completed at a conservative pace to leave some gas for the middle 80 reps. These should be completed in no more than 6 sets or 8:00. If these athletes are slowing down too much they can complete bodyweight reps for the Step Overs and mix & match Box Jumps with Step-Ups. Most should aim for 20:00-22:00 finish times!
-Scaled-
FOR TIME (22:00 Cap):
200m Run
30 Box Jumps (18/12)
300m Run
60 Alt. DB Goblet Box Step-Overs (25/15)
300m Run
30 Box Jumps (18/12)
200m Run
4 Min AMRAP:
10 MB Deadlift
10 Alt. Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
:30 Cardio Choice (Easy-Moderate)
Then, 4 Min AMRAP:
10 MB G2OH
10 Alt. Windmills
:30 Cardio Choice (Moderate)
25 Min EMOM:
MIN 1 – :45 Ball Slams
MIN 2 – :45 Russian Twists
MIN 3&4 – Max Cardio Choice
MIN 5 – Walking Rest
FOR RECOVERY
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
2:00 Olympic Squat Stretch
Pizza Delivery
Then 1 Round:
10 Cat-Cow
10 Alt. Cossack Squats
7 KB Sumo DL
5/5 KB Strict Press
Then 1 Round w/ PCV or Empty Bar:
5 Sumo-Stance Good Morning (slow!)
10 Alt. Elbow Punches
7 SDHP
5 Thrusters
*Strict :03 eccentric!
3 SETS…
6 Min AMRAP:
16 KB Swings (53/35)(RX+70/53)
12 SDHP (75/55)(RX+95/65)
8 Thrusters
(Rest 1:00 b/t Sets)
*Pick up where you left off in previous AMRAP.
FITTEST GOAL → Firebreathers will be gunning for 3.5-4+ rounds per AMRAP. Their main objective will be to keep everything unbroken. Their “resting” should be done as they transition from one movement to the next, but still kept as minimal as possible. Look for them to complete a round every 1:30-1:50.
GROUP GOAL → All athletes are looking to complete 2.5-3 rounds per AMRAP today. They should ideally choose weights that allow unbroken sets with great form, but may need to break movements into 2 sets max. Rest should be done between movements, but be mindful that they’re not eating up the clock too much. They should shoot for 2:00-2:15 per round.
-Scaled-
3 SETS…
6 Min AMRAP:
16 KB Swings (26/18)
12 SDHP (65/45)
8 Thrusters or DB Thrusters (30/20)
(Rest 1:00 b/t Sets)
*Pick up where you left off in previous AMRAP.
1 Round:
:30 Walk on Toes
20 Mt. Climbers
10 Scap Pull-Ups or Ring Rows
8 Push Ups from Knees
6/6 Bodyweight Split Squats
1 Round:
:30 Walk on Heels
8 Up-Downs
6 Kipping Swings or Hollow Rocks
6 Alt. Lunges
4 Hand Release Push-Ups
*10:00 practice
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU, MU
IN TEAMS OF 2…
25 Min AMRAP:
20 C2B Pull-Ups
400m Run (together)
40 HRPU
50 Synchronized Walking Lunges
60 Up-Downs
*P1 works while P2 rests. The Run and Walking Lunges are completed together. Split all other work as needed.
FITTEST GOAL → Aim for 17:00-19:00 or less! Focus on keeping big sets on everything. No more than 1-2 Sets, shooting for unbroken on all the Chest to Bar. Run speed should stay the same or improve every round!
GROUP GOAL → Aim for 19:00-22:00 or less. Break up Push-Ups ahead of time so you don’t get burnt out early in the workout. Keep the Run challenging, but should not be getting torched here.
-Scaled-
IN TEAMS OF 2…
25 Min AMRAP:
20 Pull-Ups or Ring Rows
200m Run (together)
30 HRPU or Bench/Box Push Ups
40 Walking Lunges (NOT SYNCRHO!)
50 Up-Downs
*P1 works while P2 rests. Only the Run is completed together. Split all other work (including Lunges) as needed.
25 JJ
Partner Single Under Race! (Best of 3)
Then, 2 Rounds
10 Alt. Squat Thoracic Rotations (https://www.youtube.com/watch?v=w4IdAUSHJUU)
10 PVC ATW
3 Snatch-Grip RDL*
3 Muscle Snatch*
3 BTN Push Press*
3 OH Squats*
3 Drop Snatch to Power Position*
*PVC or Emtpy Bar.
10 Min AMRAP:
6 Power Snatches (95/65)
8 Push Press
24 DU
FITTEST GOAL → Our fittest athletes will look to complete 8-10+ rounds and hold a time of 1:00-1:15 per round. The Power Snatches and Push Press should be completed unbroken and the transition between movements should be seamless. The Double Unders should be completed unbroken each round.
GROUP GOAL → All athletes will look to complete 6-8+ rounds and hold a time of 1:15-1:30 per round. The Power Snatches and Push Press should be light enough so that athletes can remain unbroken without form breakdown. Limited rest between these movements. The Single Unders / Double Unders should be completed within :30-:40 each round.
-Scaled-
10 Min AMRAP:
6 Power Snatches (65/45)
8 Push Press
14 DU Taps or 50 Single Unders
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:
1 Round:
10 Alt. Groiners
5 MB Front Squats (pause :02)
5/5 Lateral Box Step Ups
10 Glute Bridges
10 Box Jumps
10 MB Push Press
*Start light and build to a moderate-challenging set of 6 reps per leg.
**Barbell or DB options.
FOR TIME (17:00 cap):
25 Cal Row
20 Wall Balls (20/14)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls
30 Box Jumps
25 Cal Row
50 Wall Balls
50 Box Jumps
FITTEST GOAL → Fittest should be looking to complete in 14:00 – 15:00 minutes on the day. Look to complete the Rows in 1:15 or less. The Wall Balls should be completed either unbroken or in very large sets consistently. Especially in the set of 50. Box Jumps look to move quickly through all rep ranges.
GROUP GOAL → All athletes should be looking to complete between 15:30 – 17:00 on the day. Look to complete the Row between 1:15 – 1:25. Wall Balls should be completed in 2-4 sets depending on the rep ranges. Look to keep a consistent and steady pace on the Box Jumps/Step Ups.
-Scaled-
FOR TIME (17:00 cap):
20 Cal Row
20 Wall Balls (14/10)
20 Box Jumps or Alt. Step Ups (18/12)
20 Cal Row
30 Wall Balls
30 Box Jumps or Alt. Step Ups
20 Cal Row
50 Wall Balls
50 Box Jumps or Alt. Step Ups
1 Round:
100m Run
7/7 DB SDHP
10 Scap Pull-Ups
:30 Hollow Hold
Then, 1 Round:
100m Run
10 Straight Leg Sit-Ups
10 Band Pull Aparts
7/7 SA Ring Rows
3 SETS:
ON AN 8:00 RUNNING CLOCK…
400m Run
30 Sit-Ups (RX+ Weighted*)
20 Alt. DB Snatches (35/25)
400m Run
(Rest the Remainder of the Set)
*Hold DB (Athlete Choice, Moderate) against chest.
(Score is Time of Slowest Set)
FITTEST GOAL → Fittest should be looking to complete each of these sets with about 2:00 – 2:45 of rest. Runs should be completed in 2:00 minutes or less today. Look to pick a challenging moderate weight for our DB Snatches and Sit-Ups and move consistently, keeping both to no more than 2 Sets.
GROUP GOAL → All athletes should be looking to complete each of these sets with about 2:00 -1:30 of rest. Runs should be done at 2:00 or 2:20 at the very most. Look to pick a weight that allows you to move, but doesn’t completely stop us. DB Snatches and Sit Ups should be completed in 2-4 sets today.
-Scaled-
3 SETS:
ON AN 8:00 RUNNING CLOCK…
200m Run (2:20 cap)
30 Tuck Ups or Lying Leg Raises
20 Alt. DB Snatches (25/15)
200m Run (2:20 cap)
(Rest the Remainder of the Set)
(Score is Time of Slowest Set)
1 Round:
8 Alt. PVC PT Lunges
8 Push Up to Down Dog
:10 Top of the Dip Hold*
8 Dips
8 Cuban Press w/ PVC
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL (Pause :02)
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats
3 Hang Power Cleans (hold catch)
3 Jerks
FOR TIME:
9-7-5
G2OH (135/95)(RX+155/105)
21-15-9
Ring Dips
(Rest 3:00)
15-12-9
G2OH (95/65)(RX+115/85)
21-15-9
Burpees Over Bar
FITTEST GOAL → Fittest will finish today’s workout in 15:00-16:00. They will be done the first couplet in about 7:00. The Ring Dips should be done unbroken or in 2 sets with a quick :10-:15 shakeout. The goal of the second couplet should be to burn it down…keep the G2OH unbroken and keep all Burpees Over Bar to under 1:00!
GROUP GOAL → All athletes should be done in under 20:00. In the first couplet, quick Power Clean and Jerks are key! The Dips should be broken up into 2-3 sets and if the 21-15-9 is not reached after 3 sets they should move back to the barbell. The second couplet will be similar to the first, prioritizing form on the barbell as fatigue sets in. Smooth on the Barbell…Fast on the burpees! A good goal for most athletes is to keep the same time frame from the first couplet to the second!
-Scaled-
FOR TIME:
9-7-5
G2OH (95/65)
21-15-9
Box/Bench Dips
(Rest 3:00)
15-12-9
G2OH (65/45)
21-15-9 or 15-12-9
Up-Downs Over Bar
Pizza Delivery
Then, 1 Round:
30 Single Unders
10 Alt. High Plank Shoulder Taps
8 Box Step Overs
8 Good Mornings (BB Optional)
Then 2 Rounds:
10 (Single + Single + Double)
5 Push-Up to Down Dog
6 Box Jumps
6 Deadlifts* (empty Bar)
*Add weight in round 2.
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
4 Rounds:
10 Box Jump Overs (24/20)
8 HSPU
6 Deadlifts (135/95)(RX+185/135)
36 DU
(Rest 1:30)
3 Rounds:
10 Box Jump Overs
8 HSPU
6 Deadlifts (155/105)(RX+225/155)
36 DU
(Rest 1:30)
2 Rounds:
10 Box Jump Overs
8 HSPU
6 Deadlifts (185/135)(RX+275/185)
36 DU
FITTEST GOAL → Aim for 16-19:00. These athletes are booking it. They should be going unbroken on all movements with the same fast pace each round even with the heavier Deadlifts. If they can keep no trip ups on the Doubles they will see the faster times.
GROUP GOAL → Aim for 19-22:00. These athletes should be focusing on maintaining a consistent pace. This means not coming out too hot because it will feel easier the first few rounds, but have to leave just a little in the tank for the Deadlifts as they get heavier. No more than 2 Sets on the HSPU variation. Break these up ahead of time if necessary so they don’t burn out their shoulders too early.
-Scaled-
4 Rounds:
10 Box Jump Overs or Alt. Step Overs (18/10)
8 Box HSPU or DB Press (30/20)
6 Deadlifts (95/65)
18 DU/ Attempts or 36 DU Taps or Singles
(Rest 1:30)
3 Rounds:
10 Box Jump Overs or Alt. Step Overs
8 Box HSPU or DB Press
6 Deadlifts (115/80)
18 DU/ Attempts or 36 DU Taps or Singles
(Rest 1:30)
2 Rounds:
10 Box Jump Overs or Alt. Step Overs
8 Box HSPU or DB Press
6 Deadlifts (135/95)
18 DU/ Attempts or 36 DU Taps or Singles
2 Rounds:
10 Alt. Groiners
5 MB Front Squats
10 Ring Rows
5 RDL w/ Empty Bar
Then 2 Rounds:
:10 MB Bottom of Squat Hold (Chest up!)
10 MB Push Press
5 Pendlay Rows w/ Empty Bar @ 21X1
*Controlled Eccentric!
14 Min AMRAP:
22 Wall Balls (20/14)
22 Pull-Ups
22 Burpees
FITTEST GOAL → Our fittest athletes will look to complete 4-4.5 rounds for this workout. The Wall Balls should be completed unbroken each set. The Pull-ups should start unbroken and over time athletes may look to complete these in 2 sets. The Burpees should be completed in 1:15 or less each round.
GROUP GOAL → All athletes will look to complete 3-3.5 rounds for this workout. The Wall Balls should be completed in 1-2 sets. The Pull-ups should be completed in 2-3 sets. The Burpee/Up-Down should be completed in 1:30 or less each round.
-Scaled-
14 Min AMRAP:
22 Wall Balls (14/10)
22 Ring Rows
22 Up-Downs
20 JJ
Partner Plate Race! (Best of 3)
Then, 1 Round:
4 Inch Worms
8 Bootstrappers
8 Alt. Bird Dogs
30 Single Unders
8 Barbell RDL
8 Up-Downs
8 Straight Leg Sit-Ups
6 SETS:
MIN 1 – Max DU
MIN 2 – Max Burpees
MIN 3 – 6 Tempo Deadlifts (145/100)(RX+205/145)*
*Sumo or Conventional. Strict Adherence to a Tempo @ 2121
(Score is Total Reps of DU + Burpees)
FITTEST GOAL → Fittest should be shooting for 75-100+ Double Unders per round if very proficient. Should look to keep large set or go unbroken for the entire minute. For our Burpees we would like to see 13-16+ on the day. Stay true to the Deadlift Tempo!
GROUP GOAL → All athletes should be aiming for 40-60+ reps on the jump rope. Build controlled Sets, but try not to break too much. We would like to see 10-12+ Burpees/Up-Downs per round. Look to keep most all minutes of the Deadlift Unbroken, but maybe one additional break to preserve the Tempo. FORM IS PRIORITY!
-Scaled-
6 SETS:
MIN 1 – :45 DU/Attempts, DU Taps, or Single Unders
MIN 2 – :45 Up-Downs
MIN 3 – 6 Tempo Deadlifts (115/80)*
*Sumo or Conventional. Strict Adherence to a Tempo @ 2121
2 Rounds:
20 JJ
5 Up/Down Dog
5 Cuban Press w/ light plate or DB
Then 2 Rounds w/ PVC or Empty Bar:
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans
3 Push Press
3 Push Jerk (hold catch :02)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep.
5 Rounds:
400m Run
Max Unbroken Push Jerks*
*Use 75% of established 5-Rep from strength. Goal is at 8-12+ reps.
-Rest 1:00 b/t Rounds-
(Score is Lowest Reps)
FITTEST GOAL → Fittest should be completing 12-15+ Reps per round. If they are able to consistently get to that 15 mark within the first 2 Sets then encourage them to go a bit heavier. Run effort should be done in 1:30 or less. They should only need about :05 seconds of transition before going on to that Barbell.
GROUP GOAL → All athletes should be shooting for 8-12+ Reps per round. Look to keep consistency between the Reps during each Set and keep a major focus on form! Run effort should be completed at 1:30 to 1:45 at the most. Should have about :05 – :10 seconds of Rest between Run and Barbell.
-Scaled-
5 Rounds:
200m Run
8-10 Push Jerks*
*Use 75% of established 5-Rep from strength.
-Rest 1:00 b/t Rounds-
1 Round:
20 Crossbody Mountain Climbers
10 Scap Pull-Ups or Scap Ring Rows
10 Hanging Knee Raises
8 Air Squats
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Cleans (:03 eccentric)
10 Alt. Elbow Punches
3 Hang Power Cleans
3 Front Squats
Part 1.
3 SETS*
3 Min AMRAP:
1 Power Clean (135/95)(RX+185/135)
2 Front Squats
3 TTB
-Rest :30 b/t Sets-
*Pick-up where you left off.
-Rest 2:00 b/t Part 1 & Part 2-
Part 2.
3 SETS*
3 Min AMRAP:
3 Hang Power Cleans (95/65)(RX+135/95)
6 Front Squats
9 Sit-Ups
-Rest :30 b/t Sets-
*Pick-up where you left off.
FITTEST GOAL → In Part 1, athletes should be looking to complete rounds in :45 or less for a total of 11-12+ RDs. In Part 2, athletes should be faster than 1:00 per round, totaling 9-10+ RDs. Unbroken on everything and lightning quick transitions are a must!
GROUP GOAL → In Part 1, athletes should aim for 8-10+ RDs. In Part 2, athletes should aim for 6-8+ RDs. Unbroken reps are the goal, so consider a lighter bar if needed.
-Scaled-
Part 1.
3 SETS*
3 Min AMRAP:
1 Power Clean (95/65) or DB Power Clean (30/20)
2 Front Squats or DB Front Squats
3 K2E
-Rest :30 b/t Sets-
*Pick-up where you left off.
-Rest 2:00 b/t Part 1 & Part 2-
Part 2.
3 SETS*
3 Min AMRAP:
3 Hang Power Cleans (75/55) or DB Hang Power Cleans (20/10)
6 Front Squats or DB Front Squats
9 Sit-Ups or Tuck Ups
-Rest :30 b/t Sets-
*Pick-up where you left off.
2 Rounds:
5 Up/Down Dog
10 Bootstrappers
10 PVC ATW
5 OH Squats w/ PVC @ 32X1
2 Wall Walks
Then 2 Rounds* w/ Empty Bar:
5 BTN Push Press
3 OH Squats
*Build to a moderate-challenging double w/ :03 eccentric
FOR TIME (16:00 time cap):
60 Up-Down Box Jumps (24/20)
30 Strict Handstand Push-Ups
30 Up-Down Box Jumps
15 Strict Handstand Push-Ups
FITTEST GOAL → Fittest athletes will look to complete this workout in 12:00-14:00. The Up Down Box Jumps should be consistent and these athletes should be able to complete them unbroken. The Strict Handstand Push-ups should be completed in 3-4 sets.
GROUP GOAL → Most will look to complete this workout within 14:00-16:00. The Up Down Box Jumps should be completed in 2-3 sets with a quick break. Your HSPU variation should be completed in 4-5 sets. Pick adjustment options that are just as challenging for you!
-Scaled-
FOR TIME (16:00 time cap):
45 Up-Down Box Step Ups (18/12)
30 Box HSPU, Pike PU, or DB Strict Press
30 Up-Down Box Step Ups
15 Box HSPU, Pike PU, or DB Strict Press
8 Min EMOM (:40 ON / :20 OFF) :
MIN 1 – 100m Run
MIN 2 – Alt. Bird Dogs
MIN 3 – Crab Walk
MIN 4 – Alt. High Plank Shoulder Taps
24 Min EMOM:
MIN 1 – Alt. Sit-Thrus
MIN 2 – Low Plank
MIN 3 – Burpees + Side Shuffle*
MIN 4 – Double Unders
MIN 5 – Cardio Choice
MIN 6 – Rest
*Perform Burpee then Side Shuffle 3 Steps Out and 3 Steps Back
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
Pizza Delivery!
Then 1 Round:
5 Up/Down Dog
10 Paused Jump Squats
5/5 Split Jerks w/ PVC
Then, 2 Rounds w/ PVC or Empty Bar:
3 Muscle Cleans
10 Alt. Elbow Punches
3 Push Press
3 Split Jerks (Hold split :02)
Start moderate and build to a challenging set of 3 reps.
For Time:
30 DB Man-Makers (35/25)(RX+50/35)
FITTEST GOAL → Sub 8:00. These athletes will close their eyes and won’t stop until all 30 reps are complete. Very few shakeouts in this workout.
GROUP GOAL → All athletes should aim to complete the workout in 10:00 or less. Break up into manageable sets early. 2-4 reps at a time and then a quick shakeout before starting next set. Keep weights on the lighter side if this is your fist time doing this WOD!
-Scaled-
20 DB Man-Makers (20/10)
:20 High Knees
:20 Butt Kicks
:20 Walk on Toes
:20 Walk on Heels
:20 Alt. Skip and Reach
1 Round:
10 Alt. Lunges
10 Alt. Box Step-Ups
8 Scap Pull-Ups
8 Hanging Knee Raises
1 Round:
10 Back Rack Lunges (empty Bar)
8 Box Jumps
8 Kipping Swings
8 Kipping Knees to Elbow
Beginners: Kipping for K2E/TTB
Intermediate/Adv: Kipping K2E + TTB + K2E + TTB
3 x (2+2+2+2)
FOR TIME (30:00 time cap):
1 Mile Run
120 Box Jump Overs (24/20)
100 Alt. Back Rack Lunges (75/55)(RX+115/75)
80 TTB
*Partition All Work as Needed.
FITTEST GOAL → These athletes are aiming to finish in 26:00 or less at RX. Sub 7:00 mile. The real challenge for these athletes will be to complete this workout straight through and not partition.
GROUP GOAL → All athletes are aiming to finish in the 28:00-30:00 range. These athletes should partition the workout in a manner that minimizes any stopping and staring into space. They should have a plan A, a plan B, and maybe even a plan C. Athletes should look to take advantage of the movements they are great at and go for bigger sets while steadily chipping away at the other movements.
-Scaled-
FOR TIME (30:00 time cap):
800m Run
100 Box Jump Overs or Alt. Step Overs (18/12)
80 Alt. Back Rack Lunges (45/35) or Bodyweight Lunges
60 K2E
*Partition All Work as Needed.
5 Inch Worms
10 PT
10 ATW
Then 2 Rounds:
10 Alt.Step-Ups
10 Cat Cows
5 Strict Press*
5 Good Mornings*
Then, 1 Round:
5 Push Press*
5 RDL*
10 Box Jumps
10 Alt. V-Ups
*PVC or Empty Barbell.
Build to a Heavy 1-Rep
(Week 9 of 9)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
FITTEST GOAL → Fittest should be looking to complete 6-8+ Rounds on the day. Look to really push that threshold more than you want too. Both Barbell movements should be unbroken and either transitioned immediately into the next part or a quick shakeout. Box Jumps should be FAST! As soon as you step down to the ground you should immediately be coming back up.
GROUP GOAL → All athletes should be shooting to complete 4-6+ Rounds on the day. Should be able to keep the SH2OH unbroken. Deadlifts in 2 sets max with perfect form. Look to get a quick little break between those movements as well. Box Jumps/Step Ups should be a fast, but consistent pace relative to the individual. Should always be finding a way to move.
-Scaled-
10 Min AMRAP:
5 Shoulder to Overhead (75/55)
10 Deadlifts (75/55)
15 Box Jumps or Alt. Step Ups (18/12)
2 Rounds:
30 Crossbody Mountain Climbers
6 Push-up to Down Dog
6/6 DB Side Bends (moderate weight)
3 I-Y-T on Rings
Build to a Heavy 1-Rep
(Week 9 of 9)
2 Rounds w/ PVC or Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans
18 Min AMRAP:
100m DB Farmers Carry (45/30)
15 Hang Power Cleans (75/55)(RX+95/65)
20 Ring Rows
25 Up-Downs
FITTEST GOAL → The fittest will be clocking in at around 6+ rounds. They’re looking to go from an unbroken Farmer Carry straight into unbroken Hang Power Cleans for the entire duration of the workout. From there, intensity in the Ring Rows and Up-Downs will be kept high as they aim to finish both in less than 2:00.
GROUP GOAL → Everyone should be looking to complete 4-4.5 rounds. They should strive to complete the Farmer Carries unbroken with no more than one break if necessary. For the Hang Power Cleans, we’re looking for 2-3 sets max! Keep Ring Rows and Up-Downs to 2:00 or less. Scale reps if necessary to achieve this.
-Scaled-
18 Min AMRAP:
100m DB Farmers Carry (30/20)
10 Hang Power Cleans (65/45)
15 Ring Rows
20 Up-Downs
2 Rounds:
20 High Knees
6 Air Squats @ 3232
6 Alt. Groiners
6/6 SA Ring Rows
Then, 2 Rounds:
20 Butt Kicks
6 Kang Squats (empty BB)
6 Push-Ups
6 Alt. No Push Up Renegade Rows
Build to a Heavy 1-Rep
(Week 9 of 9)
4 Rounds:
ON A 3:00 RUNNING CLOCK…
200m Run (2:00 time cap)
Max Reps in the Remaining Time…
ODD ROUNDS: No Push-Up Renegade Rows (35/20)(RX+50/35)*
EVEN ROUNDS: Push-Ups
(Rest :30 b/t Rounds)
*1 Rep = Row (R) + Row (L)
FITTEST GOAL → Fittest athletes will look to complete the Run in 1:30 or less each round. This should be an all-out sprint to allow as much time as possible to accumulate reps! For the No Push-Up Renegade Rows athletes should look to complete 12-15+ reps each set. For the Push-ups athletes should look to complete 25-30+ reps.
GROUP GOAL → All athletes will look to complete the Run in 2:00 or less, leaving 1:00 to accumulate reps. For the No Push-Up Renegade Rows athletes should look to complete 10-12+ reps each set. For the Push-ups athletes should look to complete 12-16+ reps.
-Scaled-
4 Rounds:
ON A 3:00 RUNNING CLOCK…
100-200m Run (2:00 time cap)
Max Reps in the Remaining Time…
ODD ROUNDS: No Push-Up Renegade Rows (25/15)*
EVEN ROUNDS: HRPU or Band-Assisted Push Ups
(Rest :30 b/t Rounds)
*1 Rep = Row (R) + Row (L)
2:00 Run, Bike, or Row
Then, 3 Rounds:
5 Push Ups
10 Alt. Groiners
10 Alt. Sit Throughs
8 Min EMOM:
MIN 1 – 15 Air Squats
MIN 2 – :50 Cardio Choice (Light Pace)
-1:00 Rest-
6 Min EMOM:
MIN 1 – 6 Alt. Turkish Getups
MIN 2 – :50 Cardio Choice (Moderate Pace)
-1:00 Rest-
4 Min EMOM:
MIN 1 – 20 Glute Bridge DB Floor Press
MIN 2 – :50 Cardio Choice (Sprint Pace)
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
2:00 Olympic Squat Stretch
15 JJ
5 Up/Down Dog
1:00 Down Dog Calf Stretch
Partner SU Race! (best of 3)
Then 2 Rounds:
5 Straight-Leg Sit Ups
5/5 DB Swings
5 Scap-Pull Ups or Scap Ring Rows
5/5 DB Z-Press
*Start light and build to a moderate load.
4 Rounds (15:00 time cap):
4 Strict Pull-Ups
16 Alt. DB Snatch (35/20)(RX+8 Devils Press)
6 Kipping Pull-Ups
24 Sit-Ups
8 C2B Pull-Ups
48 DU
*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.
FITTEST GOAL → Fittest athletes will look to complete the 4 rounds of this workout around 12:00. All the Pull-ups should be completed unbroken. The DB Snatches, Sit-ups, and Double Unders should be completed quickly and expected to be unbroken as well. If they earn an extra round the time domain should be similar to the first 4 rounds keeping them to 3:00 per round.
GROUP GOAL → The group will look to complete this workout between 13:00-16:00. Aim to complete the Pull-ups in 1-2 sets. Keep the Alt. DB Snatches on the lighter side today so you can do them smooth and unbroken. Sit ups should be done in 2-3 quick sets. Jump Rope variation should be doable in 1:00 or less, keeping total round times to 3:30-4:00.
-Scaled-
4 Rounds (15:00 time cap):
4 Pull-Ups
16 Alt. DB Snatch (20/15)
6 Jumping Pull-Ups
16 Sit-Ups or Tuck Ups
8 Ring Rows
24 DU/Attempts, 48 DU Taps or Single Unders
1 Round:
20 Front Jacks
10 Scap Pull-Ups
8 Snatch Grip RDL*
6 Muscle Snatches*
Then 1 Round:
6 Burpees
6 Drop Snatch to Power Position*
6 Ring Rows
6 Kipping Swings
6 Hang Power Snatch*
*Empty Barbell or PVC.
3 SETS:
5 Power Snatches*
+
3-5 Reps of Muscle Up Progression**:
*Start Light and end slightly above workout weight.
**Muscle Up Progressions:
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU, MU
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
FITTEST GOAL → Fittest should be looking to complete between 9:00 – 10:00 minutes. The first 3 Rounds should be a blistering pace. All Power Snatches should be unbroken and quick transition to those Burpees. When we get to our Muscle-Ups, we really want to try and keep it to 2 Sets. 3 can be doable if they are very quick transitions.
GROUP GOAL → All athletes should be looking to complete in 10:00 – 12:00 minutes. Power Snatch or DB Snatch should be completed in 1 set, so choose a load that allows this with great form. All Burpees/Up-Downs should be smooth and continuous, adjusted to any variation that allows us to do so. Our Muscle-Ups or difficult Pulling modification should be completed in 3 sets max.
-Scaled-
3 rounds of:
10 power snatches 65/45 or Alt. DB Snatches 30/20
12 Up-Downs
Then, rest 3 minutes before continuing with:
3 rounds of:
10 Jumping MU, C2B Pull Ups, Jumping Pull Ups, or Ring Rows
12 Up-Downs
Time cap: 12 minutes, including 3-minute rest
period
No more than 2 missed
As Heavy as possible.
3 Rounds of:
5 Bulgarian Split Squats + Jumps (ea leg)
2 Rounds:
1:00 Row (easy-moderate pace)
5 Inchworms
5/5 Staggered Stance Good Mornings
10 Alt. Deadbugs
Then, 1 Round:
:30 Row (moderate-challenging pace)
7 RDL (empty bar)
5/5 KB High Pulls
5/5 KB Swings
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.
(Week 8 of 9)
16 Min EMOM:
MIN 1 – 7 Sumo Deadlifts (185/135)(RX+225/155)
MIN 2 – 15 Cal Row
MIN 3 – 20 KB Swings (70/53)
MIN 4 – Rest
FITTEST GOAL → Fittest are looking to have max rest periods because they are moving quick and unbroken through all movements. Looking for a challenging load on the barbell for Sumo DL. Row completed in :45 or less. Unbroken KB Swings for sure!
GROUP GOAL → All athletes will also look to have appropriate rest in between movements. This will happen by scaling to your specific abilities! Decent load on the barbell, but not one that compromises form. Should be able to knock out 7 smooth single reps, with a quick set of the back before each one. Row completed by :50 mark. 1-2 sets for KB Swings.
16 Min EMOM:
MIN 1 – 7 Sumo Deadlifts (115/80)
MIN 2 – 12 Cal Row
MIN 3 – 15 KB Swings (26/18)
MIN 4 – Rest
Junkyard Dog Warm Up:
5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs
Then 2 Rounds:
5 Scap Push Ups
5 MB G2OH
5 Push Ups
10 Alt. MB Russian Twists
3 I-Y-T on Rings
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.
(Week 8 of 9)
16 Min AMRAP:
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Alt. Rotational Ball Slams (20/14)
FITTEST GOAL → Fire breathers will get to their 5th round and potentially finish it if they are flying. That means Push Ups remain mostly unbroken or with a quick shake out, Box Jumps are taking less than 1:00 and the Ball Slams are taking roughly: 45-1:00. Transitioning between movements quickly and really getting after the second two movements is where these athletes will make up the most time!
GROUP GOAL → For most they are aiming for 3-3.5 rounds. Push Ups should be broken up from the start to make sure they don’t lose their pressing power halfway through…leave 2-3 reps in the tank so they can save them for later. For The Box Jumps, chip away at these, but ensure they take no more than 1:15-1:30…move on if getting stuck here. Ball Slams should be done in 2 sets, about 1:15 or less.
16 Min AMRAP:
10 HRPU
20 Box Jumps or Alt. Step Ups (18/12)
30 Alt. Rotational Ball Slams (14/10)
200m Run
Then 1 Round:
10 Bootstrappers
5 Up-Downs
10 Alt. Cossack Squats
5 Burpees
Then 2 Rounds w/ Light-Moderate KB:
5 KB Deadlifts
5 KB Goblet Squats (:03 eccentric)
5 KB Swings
5 KB G2OH
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working working sets compared to Week 4.
(Week 7 of 9)
15 Min EMOM:
MIN 1 – 5 Front Squats (135/95)(RX+155/110)*
MIN 2 – 25 Ball Slams (20/14)
MIN 3 – :45 Max KB Swing (53/35)(RX+70/53)
*Option to build or use the same weight for all sets. Bar can come from the floor or rack.
(Score is total KB Swings)
FITTEST GOAL → These athletes are moving a heavy load for the Front Squats. Finish the Ball Slams in :40-:45. 25-30+ KB Swings per Round.
GROUP GOAL → Start moderate and build to a challenging Front Squat for the final set. It should be a weight you can accomplish the 5 Reps in under :40. We’re looking for 20-25 Reps of the Ball Slam in :50 seconds or less on each Round. 18-22+ Reps on the KB Swings.
15 Min EMOM:
MIN 1 – 5 Front Squats (95/65)*
MIN 2 – 25 Ball Slams (14/10)
MIN 3 – :45 Max KB Swing (26/18)
*Option to build or use the same weight for all sets. Bar can come from the floor or rack.
(Score is total KB Swings)
1 Round:
:45 Row (easy-moderate pace)
30 Single Unders
12 Hollow Rocks
8 Hang Muscle Cleans*
Then, 1 Round:
2 Wall Walks
30 DU or DU Taps
12 Kipping Knee Raises
8 Push Press*
*Empty Barbell
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
If proficient:
-Deficit HSPU
-Handstand Walk
-Free-Standing HSPU!
IN TEAMS OF 2…
24 Min AMRAP:
100 DU
60 Cal Row
40 TTB
20 Push Press (95/65)(RX+135/95)
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
FITTEST GOAL → The fittest will be looking to finish 4+ rounds. Their pace will start conservative, but will pick up pretty quickly. DU and Push Press will be unbroken throughout while the Row and TTB will be at a hard, but manageable pace.
GROUP GOAL → This group of athletes are aiming to get 3+ rounds. Their goal is to not get carried away and keep a manageable pace. They should only try and step on the gas, if possible, in the latter half of the workout. Jump Rope, K2E, and Push Press should be no more than 2 sets fresh, breaking up into 3 sets max as workout goes on. Keep the Row smooth.
-Scaled-
IN TEAMS OF 2…
24 Min AMRAP:
50 DU/Attempts, 100 DU Taps, or 150 Single Unders
40 Cal Row
30 K2E
20 Push Press (65/45)
*P1 works while P2 rests. Split work as needed.
2:00 Cardio Choice
Then, 2 Rounds:
5 Inch Worms
10 Alt. Bird Dogs
10 Alt. Lunge & Reach
10 Band Pull Aparts
5 Tuck Ups
3 SETS:
15-20 Banded Upright Row
15-20 Banded Face Pulls
-Rest As Needed b/t Sets-
4 SETS:
MIN 1 – Alt. Reverse Lunges
MIN 2 – Sit-Ups
MIN 3 – Strong Effort Cardio Choice
MIN 4 – Rest
*1 SET = MIN 1 to MIN 4.
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
Pizza Delivery! (in place of HK, BK, JJ)
Then, Squat Warm Up.
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working working sets compared to Week 3.
(Week 6 of 9)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
**Complete 18.2 Only, No Part A.
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
**Complete 18.2 Only, No Part A.
1 Round:
100m Run
5/5 Single Arm Ring Rows
10 Alt. Single Arm KB Deadlifts
10 KB Swings
Then, 1 Round:
100m Run
:10 Active Bar Hang
5 RDL + 5 Supinated Pendlay Row (Empty Bar)
10 Scap Pull-Ups
* Pause at Chest + :02 eccentric all reps.
5 SETS:
ON A 4:00 RUNNING CLOCK…
12 C2B Pull-Ups
18 KB Swings (53/35)(RX+70/53)
200m Run
(Rest Remainder of Time)
(Score is Slowest Set)
FITTEST GOAL → Our fittest athletes will look to complete each set within 1:45-2:00. The Chest to Bar Pull-ups should be completed in 2 sets max, but the goal should be unbroken. The KB Swings should be completed unbroken each set. The 200m Run should be completed in :45-1:00 each set.
GROUP GOAL → We will look to complete each set within 2:00-2:30. The Pull-ups should be completed in 1-2 sets, so choose a modification that allows about 6+ reps at a time. The KB Swings should be 1-2 sets as well. The Run should be completed in 1:00-1:15 each set.
-Scaled-
5 SETS:
ON A 4:00 RUNNING CLOCK…
12 Pull-Ups, Jumping PU, or Ring Rows
18 KB Swings (26/18)
100-200m Run
(Rest Remainder of Time)
(Score is Slowest Set)
2 Rounds:
30 HK
6 Cat-Cow
6/6 Single Leg Glute Bridges
8 Alt. Deadbugs
Then 2 Rounds:
20 BK
5/5 Staggered Stance Good Mornings (BW or Empty Bar)
8 RDL (RD2: Deadlift to mid shin)
:30 Tuck Hold
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working working sets compared to Week 3.
(Week 6 of 9)
4 Rounds:
400m Run
10 DB Deadlifts (75/50)(RX+100/70)
FITTEST GOAL → Fittest should be 11:00-12:00, keeping runs at 2:00 or less and unbroken sets of DB deadlifts.
GROUP GOAL → The group should be 13:00-14:00 today. Let’s cap the run at 2:15-2:30 max. For DB Deadlifts, choose a weight that allows two perfect sets of 5 reps. Challenging for sure, but form is not compromised.
-Scaled-
4 Rounds:
200m Run
10 DB Deadlifts (50/35)
1 Round:
5 Push-Up to Down Dog
8 Alt. Box Step-Overs
8 MB Thrusters
3 Wall Walks
8 Box Jump-Overs
8 Wall Balls
Then 2 Rounds w/ Empty Bar or PVC:
3 RDL
3 Muscle Clean
10 Alt. Elbow Punches
3 Hang Power Cleans
3 Push Press
*Start moderate and build to a challenging set of 4 reps!
“Red Light, Green Light”
IN TEAMS OF 2…
16 Min AMRAP:
5 HSPU (RX+ Strict)
10 Wall Balls (20/14)
5 Hang Power Cleans (115/75)(RX+155/105)
10 Box Jump Overs (24/20)
Alternate movements. Only one partner may work at a time!
FITTEST GOAL → 6.5-7.5+ Rounds. Unbroken everything today for our fittest and quick transitions. No wasted time, you’re starting your movement as soon as your partner is finished!
GROUP GOAL → Everyone should aim to finish 5.5-6.5 Rounds. Use your rest wisely, but be ready for your partner to send it back to you! Keep power cleans to a weight that allows perfect form and just one set of 5!
-Scaled-
IN TEAMS OF 2…
16 Min AMRAP:
5 Pike Push Ups, Box HSPU, or DB Strict Press
10 Wall Balls (14/10)
5 Hang Power Cleans (95/65)
10 Box Jump Overs or Alt. Step Overs (18/12)
Alternate movements. Only one partner may work at a time!
2:00 Foam Roll Lats
3:00 Foam Roll Quads/ Hamstrings
1:00 Child’s Pose
Then 1 Round:
100m Row
20 Front Jacks
5/5 KB Deadlift
5/5 KB High Pull
5/5 KB Swing
10 Hollow Rocks
(Swing + High Pull + Snatch)
*If Proficient, build to a challenging 3L/3R.
3 Rounds (21:00 Cap):
500m Row
20 Mt. Climbers (L + R = 1 Rep)
40 Sit-Ups
80 Double Unders
(Rest 1:00 b/t Rounds)
GROUP GOAL → All athletes should be done in 21:00 or less today. Scale back if you’re still feeling beat up from Murph! Our Row should be done in 2:30 or less today. Mt. Climbers should be steady and controlled. Sit-Ups should be done in 1-2 sets. Let’s keep our Double Unders to no more than 3 Sets today.
-Scaled-
3 Rounds (21:00 cap):
350m Row
20 Mt. Climbers (L + R = 1 Rep)
30 Sit-Ups or Tuck Ups
40 DU/Attempts, DU Taps, or 80 Singles
(Rest 1:00 b/t Rounds)
AS A TEAM…
20 Jumping Jacks
20 High Knees
20 Butt Kicks
20 Mt. Climbers
Then 2 Rounds:
5 Inch Worms
10 Air Squats (:03 eccentric)
10 Kipping Swings or Ring Rows
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
-Scaled Options-
“1/2 Murph”
1/2 Mile Run
50 Pull Ups (Substitution: Bodyweight Inverted/Ring Row or DB/Backpack Bent Over Row)
100 Push Ups
150 Air Squats
1/2 Mile Run
“1/4 Murph”
1/4 Mile Run
25 Pull Ups (Substitution: Bodyweight Inverted/Ring Row or DB/Backpack Bent Over Row)
50 Push Ups
75 Air Squats
1/4 Mile Run
“Partitioned Murph”
1 Mile Run
Then, 20 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
1 Mile Run
“Partner Murph”
1-mile run (each partner completes 800m, alternating every 400m)
100 pull ups
200 push ups
300 squats
1-mile run (each partner completes 800m, alternating every 400m)
*Share reps, with only one partner working at a time.
“Scaled Partner Murph”
800m Run (each partner completes 400m, alternating every 200m)
50 Jumping Pull Ups/Ring Rows
100 Push Ups
150 Squats
800m Run (each partner completes 400m, alternating every 200m)
20 JJ
10 PVC PT
10 PVC ATW
Then 1 Round:
8 Scap Pull-Ups
6 Tuck-Ups
4 Up-Downs
8 Kipping Swings
6 V-Ups
4 Burpees
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL
3 Muscle Clean
10 Alt Elbow Punches
3 Hang Power Clean
3 Push Press
3 Jerks
20 Rounds (15:00 time cap):
1 Power Clean & Jerk (135/95)(RX+185/135)
2 Up-Downs Over Bar
3 TTB
**Doing Murph tomorrow? Scale back today’s WOD! Break a sweat, but don’t overdue it. Try 10 Rounds instead of 20.
FITTEST GOAL → Aiming for 10:00-12:00. These athletes should be moving fast! Very possibly some athletes will go sub 10:00 but you’ll have to get uncomfortable from the start. Hold the 2 Round per minute pace and you’ll have this locked in.
GROUP GOAL → Aiming for 12:00-15:00. The short reps will feel great and athletes will want to come out swinging, but keep in mind there are 20 rounds…pacing is crucial! Use the first 3-5 Rounds to get a better feel for the workout. You can pick up the pace moving forward and ideally punch it more in the second half. Weight for Power Clean & Jerk should be challenging since it’s only one rep, but form should not be compromised, even in round 20!
-Scaled-
20 Rounds (15:00 time cap):
1 Power Clean & Jerk (95/65)
2 Up-Downs Over Bar
3 K2E
20 HK
20 BK
5 KB Reverse Squats
Then 2 Rounds:
10 Alt. Cossack Squats
10 Alt. Groiners + Thoracic Rotation
10 Alt. Bird Dogs
5 Hang Muscle Cleans (empty bar)
5 Up+Overs (empty bar)
*1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push Press it back OH and lower it back to the FR.
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working working sets compared to Week 2.
(Week 5 of 9)
13 Min AMRAP:
12 Back Rack Reverse Lunges* (95/65)(RX+115/75)
400m Run
*After each full round, increase reps by 2 Reps. Ex. R1 = 12 Reps, R2 = 14, and so on.
FITTEST GOAL → Fittest athletes will look to complete 4-4.5 rounds of this workout. The Lunges will be completed unbroken and looking to finish each set in 1:00 or less. The 400m Run should be held to 1:45-2:00 each round.
GROUP GOAL → All athletes will look to complete 3-4 rounds of this workout. The Lunges should be light enough to allow nearly unbroken sets, keeping bar in Back Rack position when rest is needed. The Run should be 2:00-2:15, so scale accordingly.
-Scaled-
13 Min AMRAP:
12 Back Rack Reverse Lunges* (75/55)
200-400m Run
*After each full round, increase reps by 2 Reps. Ex. R1 = 12 Reps, R2 = 14, and so on.
2 Rounds:
200m Row
20 Alt. High Plank Shoulder Taps
20 DU Taps
10 Scap Push Ups (RD2: Push Ups)
5/5 ½ Kneeling Bottoms Up KB Press
5/5 Single-Arm Ring Row
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working working sets compared to Week 2.
(Week 5 of 9)
2 Rounds w/ Empty Bar:
4 Hang Muscle Clean
10 Alt. Elbow Punches
4 Push Press
6 Rounds (:20 ON / :10 OFF)
MVMT 1 – Cal Row
MVMT 2 – Push Press (95/65)
MVMT 3 – Double Unders
MVMT 4 – Ring Rows (RX+ Pull Ups)
1 Round = all 4 MVMTs
(Rest 1:00 every 2 Rds)
FITTEST GOAL → Goal Per Round…
Cal Row – 8-12+ Cals
Push Press – 10-14+ Reps
Double Under – 25-35+
Ring Row – 10-14+ Reps
These athletes should be working right up to the beep to maximize their time with the movement. Full send each interval!
GROUP GOAL → Goal Per Round…
Cal Row 6-8 Cals
Push Press 8-10 Reps
Double Under 15-25 Reps
Ring Row 8-10 Reps
Most athletes should give themselves an extra :03-:05 of transition time to ensure consistency. Start conservative and gradually start to speed up!
-Scaled-
6 Rounds (:20 ON / :10 OFF)
MVMT 1 – Cal Row
MVMT 2 – Push Press (65/45) or DB Push Press (30/20)
MVMT 3 – DU/Attempts, DU Taps, or Singles
MVMT 4 – Ring Rows
1 Round = all 4 MVMTs
(Rest 1:00 every 2 Rds)
5 Inch Worms
10 Up-Downs
10 Alt. Curtsy Squats
Then 2 Rounds:
5/5 DB Deadlift
5 Straight Leg Sit Ups
5/5 DB High Pull
5 Alt. DB Snatches
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working working sets compared to Week 2.
(Week 5 of 9)
15 Min AMRAP:
20 Alt. DB Snatches (35/25)(RX+50/35)
20 Sit-Ups
20 Alt. Lateral Box Step-Overs (24/20)
FITTEST GOAL → Fittest should be shooting for 4+ Rounds on the day. Unbroken DB Snatches, possibly breaking up into 2 sets towards final minutes of workout. Our Sit-Ups should be smooth and fast throughout. Lateral Box Step-Overs will take some time, but key is to keep moving consistently.
GROUP GOAL → All athletes should be completing 3-3.5+ Rounds on the day. Break Up DB Snatches early, shooting for two quick sets with a little shake out at the midway point. Sit-Ups should be completed fairly controlled with maybe a big breath shakeout. Our Lateral Box Step-Overs will require an appropriate height box to keep a steady pace.
-Scaled-
15 Min AMRAP:
20 Alt. DB Snatches (30/20)
20 Sit-Ups or Tuck Ups
20 Alt. Lateral Box Step-Overs (18/12)
If you haven’t completed this week’s Murph Extra Credit, pick one of the two Days below to complete (DO NOT SQUEEZE BOTH DAY 1 & DAY 2 ALL INTO ONE WORKOUT – DESIGNED TO BE COMPLETED ON SEPARATE DAYS!)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING:
3 SETS
400m Run @ 80%
200m Jog @ 50-60%
-100m Walking Rest b/t Sets-
*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.
STRENGTH:
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
Squat Warm Up
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
(Week 4 of 9)
15 Min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*After every Two Rounds, complete a 200m Run.
FITTEST GOAL → Fittest should be getting 7-9+ Rounds on the day. Cindy style movements should be completed unbroken and moving with some serious purpose. We would like our Runs to be under 1:00 minute.
GROUP GOAL → All athletes are looking to complete 5-7+ Rounds on the day. Pull-Ups and Push-Ups should be completed in no more than 2 Sets. Keep the Air Squats steady and fast. Runs should be at or under 1:00 minute.
-Scaled-
15 Min AMRAP:
5 Pull-Ups, Jumping Pull-Ups, or Ring Rows
10 Push-Ups (HRPU or Bench/Box/Bang Push-Up)
15 Air Squats
*After every Two Rounds, complete a 100-200m Run.
Pizza Delivery
Then, 5 I-Y-T on Rings.
Then, 2 Rounds
10 Alt. Groiners
8 Alt. BW Reverse Lunges (RD2: Empty Bar)
6 Scap Push Ups
4 Plyo Push Ups
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
(Week 4 of 9)
6 Min AMRAP:
10 Alt. Front Rack Reverse Lunges (95/65)
8 Ball Slams (20/14)(RX+40/25)
6 Up-Downs
(Rest 1:30)
6 Min AMRAP:
10 Up-Downs Over Bar
8 Ball Slams
6 Alt. Front Rack Reverse Lunges (135/95)
FITTEST GOAL → For the first AMRAP fire breathers should aim to average 1:10-1:20 per round. That’s roughly :25-:35 for the Lunges & Ball Slams and :15-:20 for the Up-Downs leaving them with 4-4.5 rounds. For the second AMRAP try to keep rounds to 1:15-1:30. All movements should take no more than :30 for these fit folks to finish 4 rounds total!
GROUP GOAL → For most, the first AMRAP rounds will average roughly 1:30 aiming to keep all movements around :30 or less with the Lunges & Ball Slams potentially taking more time. The second AMRAP might cause rounds to fade to upwards of 1:45-2:00 per round. The first AMRAP goal should be 4 rounds and the second, 3 rounds!
-Scaled-
6 Min AMRAP:
10 Alt. Front Rack Reverse Lunges (65/45)
8 Ball Slams (14/10)
6 Up-Downs
(Rest 1:30)
6 Min AMRAP:
10 Up-Downs Over Bar
8 Ball Slams
6 Alt. Front Rack Reverse Lunges (85/60)
Rowling!
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:
2 Rounds:
3 Inch Worms
10 Alt. Samson Lunge
3/3 Staggered-Stance Good Mornings
10 Alt. Bird Dogs
5 RDL (:03 eccentric)
5 Hang Power Cleans
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
(Week 4 of 9)
3 Rounds for time (14:00 time cap):
500m Row or 400m Run
12 Power Cleans (95/65)(RX+155/135)
21 Box Jumps, 20″
FITTEST GOAL → These athletes should be blazing through this workout, 10:00-12:00 or faster! 90+% effort. Keep the pace on the row around 1:45-1:55 EACH round, the Power Cleans unbroken, and the Box Jumps should be kept right around 1:00-1:15. Speed speed speed!
GROUP GOAL → Everybody should aim to beat the time cap today! 12:00-14:00 or faster. 80+% Pace on the Rows (think 1:55-2:10), hold a pace that is challenging but will not heavily impact the other movements. Aim to complete the Power Cleans in 2-3 sets, taking a quick break between sets to ensure great form! Find a steady pace on the Box Jumps/Step Overs that lasts no longer than 1:30. Scale reps if necessary.
-Scaled-
3 Rounds for time (14:00 time cap):
300m Row or 200m Run
12 Power Cleans (80/55)
21 Box Jumps or Alt. Step Ups (18/12)
200m Run
Then, 1 Round:
8 DBL DB RDL
8 Alt. DB Arnold Press
:20 DBL DB Front Rack Hold
8 Ring Rows
8 Alt. Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
Then, 1 Round:
8 Scap Pull-Ups
8 Hanging Knee Raises
8 DBL DB Push Press
8 DBL DB Seesaw Rows
* Pause at Chest + :02 eccentric all reps.
4 Rounds (17:00 Time Cap):
10 No Push-Up Renegade Row* (35/20)(RX+50/35)
15 DB Push Press
:20 DB Front Rack March
3 Rope Climbs (RX+ 5 Rope Climbs)
*Row L + Row R = 1 Rep
FITTEST GOAL → Fittest should be looking to finish in 14:00-15:00 minutes today. No Push-Up Renegade Rows should be completely smooth and unbroken. No more than 2 Sets on the Push Press. No breaks during Front Rack March and aiming to use those heavier DBs. Our Rope Climbs should be fairly fast and short transitions between each Rep.
GROUP GOAL → All athletes are looking to complete the WOD in 16:00-17:00, keeping rounds to about 4:00 each. Our No Push-Up Renegade Row should be completed in no more than 2 Sets. DB Push Press should be done in 2 Sets. Choose a load that allows you to hold onto those DBs for all :20 of the Front Rack March. Keep Rope Climb attempts to :30 each.
4 Rounds (17:00 Time Cap):
10 No Push-Up Renegade Row* (25/15)
15 DB Push Press
:20 DB Front Rack March
3-5 Rope Walks
*Row L + Row R = 1 Rep
1 Round:
30 Single Unders
5/5 Bodyweight Split Squats
10 KB Deadlifts
10 Alt. Sit Throughs
Then, 1 Round:
10 Single + Single + Double
10 Alt. Box Step-Ups
10 KB Swings
5/5 KB Strict Press
If proficient, Reverse DU or SU.
Or…
IN TEAMS OF 2…
24 Min AMRAP:
25 DU
15 KB Swings (53/35)(RX+70/53)
1L/1R Turkish Getup
*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (24/20)(RX+ hold KB). Once P1 finishes a round, switch roles.
(Score is Total Box Step-Ups)
FITTEST GOAL → Aim for 6-7+ Rounds. Double Unders are mandatory unbroken but other movements should be unbroken as well. The goal is to quickly transition between movements. Athletes that are more willing to quickly grab the next movement will get the higher score today.
GROUP GOAL → Aim for 5-6+ Rounds. Double Unders should be completed in 3 attempts max. Athletes should make sure loading allows for unbroken movement throughout the workout with 1-2 sets on the KB Swings. Focus on perfect form and keeping the transition times short.
-Scaled-
IN TEAMS OF 2…
24 Min AMRAP:
12 DU/Attempts or 25 DU Taps or 50 SU
15 KB Swings (26/18)
1L/1R Turkish Getup
*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (18/12). Once P1 finishes a round, switch roles.
1 Round:
20 HK
20 BK
10 Front Jacks
10 Hollow Rocks
1 Round:
5 Up/Down Dog
10 Alt. Groiners
5 Wall-Facing Squats
10 Kipping K2E
Then 2 Rounds 3 Reps w/ Empty Bar or PVC:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squat (Pause :02)
*Tempo @ 22X1
Build up to a Moderate weight.
Reading Tempo…
1st Number is the Eccentric or ‘Lowering Portion’
2nd Number is Bottom or ‘Down Position’
3rd Number is Concentric or ‘Raising Portion’
4th Number is Top or ‘Up Position’
“Cool Hand Luke”
7 Rounds (16 Min Cap):
7 OH Squats (75/55)(RX+115/75)
7 Burpees Over Bar
7 TTB
100m Run
FITTEST GOAL → Fittest athletes will look to complete this workout within 12:00-14:00. Each movement should be completed unbroken and athletes should look to sprint through each movement with limited rest in transition. The 100m Run should be completed in under :30 each round.
GROUP GOAL → Look to complete this workout within 14:00-16:00. Ideally, we’d like to see the OH Squats done unbroken, so choose a light weight that allows you to keep moving! Find a consistent, but not crazy, pace for the Burpees/Up-Downs. TTB/K2E will be unbroken for most rounds, possibly breaking up into 2 sets in the last round or two. The 100m Run should be completed within :30-:35 each round.
-Scaled-
7 Rounds (16 Min Cap):
7 OH Squats (65/45) or Front Squats
7 Up-Downs Over Bar
7 K2E
100m Run
If you haven’t completed this week’s Murph Extra Credit, pick one of the two Days below to complete (DO NOT SQUEEZE BOTH DAY 1 & DAY 2 ALL INTO ONE WORKOUT – DESIGNED TO BE COMPLETED ON SEPARATE DAYS!)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING:
1 Mile Run
-Rest 2:30-
Into…
800m Run
-Rest 2:00-
Into…
400m Run
-Rest 1:00-
Into…
200m Run
*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!
(No Measure)
STRENGTH:
EMOM x 12 MINUTES
MIN 1 – :30 Max Pull-Ups
MIN 2 – :30 Max Push-Ups
MIN 3 – :30 Max Air Squats
*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.
EXTRA CREDIT MURPH PREP – DAY 2
CONDITIONING + STRENGTH:
800m Run
Into Athlete’s Choice (Pick ONE)…
A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats
OR
B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.
FLOW STRETCHING
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
2:00 Pigeon (1:00 each side)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)
Pizza Delivery!
Then 2 Rounds:
5 DBL DB Sumo Deadlifts (light-moderate)
10 Mt. Climbers
5 I-Y-Ts on Rings
10 DB Hang Muscle Clean
5 Burpees
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
(Week 3 of 9)
16 Min EMOM:
MIN 1&2 – AMRAP of Couplet*
MIN 3 – Max Ring Dips (RX+ Strict)
MIN 4 – Rest
*1 Round of Couplet is…
6 HRPU
12 Up-Downs Devils Clean (35/25)(RX+50/35)
(Score is Total Ring Dips)
FITTEST GOAL → 12-17+ Ring Dips per each Round. The goal is to match the Reps for all of the Rounds. For the AMRAP athletes in this category should be getting over 2 Rds.
GROUP GOAL → 8-12 Ring/Box Dips per Round. Try and get close to the same amount of Reps in every round. Everybody should aim for 1.5-2 RDs per AMRAP.
16 Min EMOM:
MIN 1&2 – AMRAP of Couplet*
MIN 3 – Max Ring/Box Dips
MIN 4 – Rest
*1 Round of Couplet is…
6 HRPU
12 Up-Downs Devils Clean (25/10)
(Score is Total Dips)
1 Round:
10 Alt. Lunges w/ PVC Pass Through
5 PVC RDL (pause :02 @ bottom)
10 Hollow Rocks
10 PVC ATW
10 Kipping Swings
10 Strict Knee Raises
Then 1 Round 5 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch
*Start Light-Moderate and build up to a Moderate-Heavy weight.
8 Min AMRAP:
3 Power Snatches (135/95)
6 Alt. Back Rack Lunges
9 TTB
(Rest 2:00 b/t WOD 1 & WOD 2)
FOR TIME:
6-9-12-9-6
Power Snatches (95/65)
Alt. Back Rack Lunges
TTB
FITTEST GOAL → Fittest should be looking to complete 6-7+ Rounds on the AMRAP. Should be able to stay unbroken and moving smoothly from Power Snatch to our Back Rack Lunges. Toes to Bar should be unbroken, if not 2 controlled Sets as you get near the back end of the AMRAP.
“For Time” goal should be completed in 7:00 – 9:00 minutes. Power Snatches should be done unbroken and perhaps 2 Sets as we reach the round of 12. Should not need 3 Sets here. Back Rack Lunges should remain unbroken. Toes to Bar should be completed in no more than 2 Sets.
GROUP GOAL → All athletes should be looking to complete 5-6 Rounds on the AMRAP. Should be able to stay Unbroken with our Power Snatches, but 2 quick sets near the end of the AMRAP can work too. Be sure to choose a weight that allows this! Back Rack Lunges should be unbroken. 2-3 Sets on the Toes to Bar/Knees to Elbow for today.
“For Time” goal should be completed in 9:00 – 11:00 minutes. Power Snatches should be unbroken up till 9. Then, they should be completed in no more than 1-2 Sets. Back Rack Lunges should remain unbroken. Toes to Bar/Knees to Elbow throughout should be 2-3 Sets.
-Scaled-
8 Min AMRAP:
3 Power Snatches* (95/65)
6 Alt. Back Rack Lunges* or BW Lunges
9 K2E
(Rest 2:00 b/t Part 1 & Part 2)
FOR TIME:
6-9-12-9-6
Power Snatches* (65/45)
Alt. Back Rack Lunges* or BW Luges
K2E
*Substitute DB (30/20) for BB.
200m Run
12 Alt. Groiners
10 Alt. Squat Thoracic Rotations
8 Up-Downs
6 Push-Up to Down Dog
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Power Cleans
3 Strict Press
3 Back Squats
3 Push Press
3 Front Squats
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
(Week 3 of 9)
“Punch Out”
FOR TIME (10:00 Time Cap):
800m Run
30 Thrusters (75/55)(RX+115/75)
30 Burpees Over Bar
FITTEST GOAL → Fittest should be looking to complete in 6:30 – 7:30 minute range. Should be pushing that Run under 3:45 today. Thrusters should ideally be Unbroken, but can be done in 2 very quick Sets. All out go, go for broke pace on the Burpees Over Bar!
GROUP GOAL → All athletes should be done between 8:00 – 10:00 minutes on the day. Should complete the Run at or under 4:00 minutes. Thrusters should be done in 2-3 Sets, but very quick ones. Burpees/Up-Downs Over Bar are at a fast pace relative to the individual.
-Scaled-
FOR TIME (10:00 Time Cap):
400-600m Run
30 Thrusters (45/35)
30 Up-Downs Over Bar
Partner Plate Race! (Best of 3)
Then, 2 Rounds:
7 Straight Leg Sit-Ups
7 KB Deadlifts
7 Cal Row
Then, 1 Round:
10 Tuck Ups
10 KB Swings
1:00 Alt. Down Dog Calf Stretch
If proficient, 5 attempts to establish a new DU PR!
18 Min AMRAP:
60 DU
40 V-Ups
20 KB Swings (53/35)(RX+70/53)
10 Cal Row
FITTEST GOAL → The fittest will look to get around 4-5+ rounds. Double Unders and V-Ups will be kept unbroken throughout. KB Swings unbroken to start, possibly breaking up into 2 sets at most towards final rounds.
GROUP GOAL → Most will be getting around 3-4 rounds. These athletes should look to keep their movements smooth throughout the workout and really strive to minimize rest when completing the Row. Choose a jump rope modification that keeps effort to about 1:00 or less. V-Ups and KB swings in 1-2 sets.
-Scaled-
18 Min AMRAP:
30 DU/Attempts or 60 DU Taps or 75 SU
40 Alt. SL V-Ups or Tuck Ups
20 KB Swings (26/18)
10 Cal Row
1 Round:
20 JJ
10 Alt. Cossack Squats
10 Scap Pull-Ups or Scap Ring Rows
5/5 SA Ring Rows
Then, 1 Round:
8 MB Front Squats
8 Alt. Elbow Punches*
8 Strict Press*
8 Kipping Swings or Hollow Rocks
Then, 1 Round
6 Wall Balls
6 Hang Power Clean
6 Push Press*
6 Split Jerk (Hold Split :02)
IN TEAMS OF 2…
17 Min AMRAP:
30 Wall Balls (20/14)
20 Push Jerks (115/75)(RX+155/105)
30 C2B Pull-Ups
*P1 works while P2 rests. Split work as Needed.
FITTEST GOAL → Aim for 3-4 Rounds. These athletes will go mostly unbroken and possibly start to break up in the later rounds. Focus on pushing the pace and seeing if they can hold that 4:30-5:30 Round time the entire workout.
GROUP GOAL → Aim for 2-3 Rounds. Push Jerks should be in sets of 5-10 with focus on form, Wall Balls should be 1-2 Sets and the Pull-Up option should be 2-3 Sets. Tired? Send it back to your partner early!
-Scaled-
IN TEAMS OF 2…
17 Min AMRAP:
30 Wall Balls (14/10)
20 Push Jerks (95/65)
30 Jumping Pull-Ups or Ring Rows
*P1 works while P2 rests. Split work as Needed.
5 Inch Worms
Then, 2 Rounds:
100m Run
10 Alt. Box Step-Ups (RD2: Box Jumps)
5/5 Staggered Stance BW Good Mornings (RD2: Empty BB)
5 RDL (:03 eccentric)(Empty BB)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
(Week 3 of 9)
FOR TIME…
Buy In: 400m Run
Then, 3 Rounds:
30 Box Jump Overs (24/20)
10 Sumo Deadlifts (175/115)(RX+255/175)
Cash Out: 400m Run
FITTEST GOAL → Fittest athletes will look to complete this workout within 10:00-12:00. The Runs should be completed in 2:00-2:15. The Box Jump Overs should be completed unbroken and around 1:30-1:45. The Sumo Deadlifts should be completed unbroken each round.
GROUP GOAL → The Group will look to complete this workout within 12:00-15:00. The Runs should be completed in 2:15-2:30. The Box Jump Overs/Step Overs should be completed around 1:45-2:00. The Sumo Deadlifts should be completed in 1-2 sets each round, choosing load that allows perfect form until the final rep!
-Scaled-
FOR TIME…
Buy In: 200m Run
Then, 3 Rounds:
30 Box Jump Overs (18/12)
10 Sumo Deadlifts (135/95)
Cash Out: 200m Run
If you haven’t completed this week’s Murph Extra Credit, pick one of the two Days below to complete (DO NOT SQUEEZE BOTH DAY 1 & DAY 2 ALL INTO ONE WORKOUT – DESIGNED TO BE COMPLETED ON SEPARATE DAYS!)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING:
3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.
STRENGTH:
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.
EXTRA CREDIT MURPH PREP – DAY 2
CONDITIONING + STRENGTH:
800m Run
Into…
10 ROUNDS:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*On Day 1, we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “Half Murph.” This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
1 Round:
20 Single Unders
5/5 Split Squats
10 KB Deadlifts
10 Scap Pull-Ups
10 DU or DU Taps
Then, 2 Rounds:
5 Up/Down Dog
8 Alt. Reverse Lunges
8 KB Swings
8 Kipping Swings
*10:00 practice
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU, MU
“Snake Eyes”
IN TEAMS OF 2…
28 ROUNDS FOR TIME (26:00 Cap):
2 MU
4 DBL DB Alt. Front Rack Reverse Lunges (50/35)
6 KB or DB Swings (70/53)
24 DU
*P1 starts a round and P2 begins their round once P1 begins their Double Unders. Once done with Double Unders P1 rests until P2 begins their Double Unders. Complete rounds in this fashion until 28 total rounds are completed.
FITTEST GOAL → These athletes are aiming for 19:00-21:00. Goal here is to move nonstop with reps but also transitions while keeping the Double Unders unbroken. Minimize transition b/t movements to ensure rounds are kept speedy and if a rest needs to occur, take it before the KB Swings!
GROUP GOAL → Aim for 22:00-26:00. Keep these athletes under that 2:30 round to make sure they can finish in the time limit. These athletes might benefit from their stations being a bit more spread out and using the walking rest as their recovery to keep them honest and starting their next movement as soon as they get to the station.
-Scaled-
IN TEAMS OF 2…
28 ROUNDS FOR TIME (26:00 Cap):
3 Jumping MU or 3 Low Bar MU Transitions or 4 C2B Pull Ups
4 DBL DB Alt. Front Rack Reverse Lunges (25/20)
6 KB or DB Swings (26/18)
12 DU/DU Attempts or 24 DU Taps or 48 SU
20 HK
20 BK
20 JJ
Then, 1 Round:
10 Up-Downs
10 Alt. Curtsy Squats
5 Burpees
:30 Squat Hold
Then, 8 KB Reverse Squats.
Then, 8 Back Squats @ 32X1 (empty bar).
1×5 @65%
1×5 @75%
1×5 @85%
*Back Squat Based off of 90% of Heavy 1-Rep
(Week 2 of 9)
15 Min AMRAP:
50 Air Squats
400m Run
25 Burpees To Target*
200m Run
*Target is 6 inches above standing reach.
FITTEST GOAL → Fittest athletes will look to complete 3-3.5+ Rounds for this workout. The goal will be to keep the Air Squats unbroken while keeping the 400m Run to 1:45-2:00 each set and the 200m Run to :45-1:00.
GROUP GOAL → Everyone else will look to complete 2-2.5+ Rounds for this workout. The goal will be to keep the Air Squats within 1-3 sets with quick shake outs, while keeping the 300m Run to 2:00 each set and the 200m Run to 1:30.
-Scaled-
15 Min AMRAP:
35 Air Squats
300m Run
25 Up-Downs
200m Run
2:00 Row (moderate pace)
Then, 1 Round:
6 Push Up (x2) to Down Dog
12 Hollow Rocks
6 Arm Haulers (Slow and Controlled)
8 Hanging Knee Raises
8 Paused Jump Squats
Then 1 Rounds 5 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Snatch Balance
Hang Power Snatch
TECHNIQUE WORK:
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
*Major focus on technique, not load today. Keep weight light and move with perfect form!
16 Min EMOM:
Min 1 – 15 Cal Row
Min 2 – 20 HRPU
Min 3 – 15 TTB
Min 4 – :50 Front Rack Hold (95/65)(RX+135/95)
FITTEST GOAL → Fittest should be completing each movement as quickly as possible to maximize rest between movements. The Row should be completed in :45 or less. Most rounds of HRPU and TTB unbroken, potentially 1 shake out in later rounds. Pushing the load on the Barbell Front Rack Hold and keeping the bar in hand for all :50 seconds.
GROUP GOAL → Think about more of a 70-85% pace for most athletes. Keep the Row to :50 or less. Break up the Push Ups early, 2-3 sets with quick rest in between. 2 Sets max for K2E. Challenge yourself with load on the Barbell Front Rack Hold, allowing one shake out.
-Scaled-
16 Min EMOM:
Min 1 – 12 Cal Row
Min 2 – 12-15 HRPU or Band-Assisted Push Ups
Min 3 – 15 K2E
Min 4 – :50 Front Rack Hold (85/60)
2 Rounds:
12 Alt. Step-Ups
10 Deadbugs
8 Bodyweight Jefferson Curls (https://www.youtube.com/watch?v=NFXqqvZGAHY)
6 Inch Worms
2 Rounds:
6 Box Jumps
6 Pike Push-Ups or Push-Ups
8 Barbell RDL
6/6 SL Glute Bridges
1×5 @65%
1×5 @75%
1×5 @85%
*Deadlift Based off of 90% of Heavy 1-Rep
(Week 2 of 9)
For Time (13:00 cap):
27-21-18
Box Jumps (24/20)
18-15-9
HSPU
9-6-3
Sumo Deadlifts (225/155)(RX+275/195)
FITTEST GOAL → Fittest athletes are looking to go 10:00 minutes or less. The Box Jumps should be done fairly fast and fluid despite the height. Our Handstand Push-Ups should be done in no more than 2 Sets. We are shortening the break time between these Deadlift Sets. They should also be completed in 2-3 Sets at max.
GROUP GOAL → All athletes are looking to go 10:00 – 13:00 minutes on the day. Box Jumps will be more on the steady side, not resting too long, but not staring at the Box. Our Handstand Push-Ups or variations should be done in 2-3 Sets. Our Deadlifts are very form-focused and should be completed in 3 Sets. You are definitely pausing a slight bit longer on these in order to properly brace and go.
-Scaled-
For Time (13:00 cap):
27-21-18
Box Jumps or Alt. Step Ups (18/12)
18-15-9
Pike HSPU or Seated DB Strict Press (30/20)
9-6-3
Sumo Deadlifts (135/95)
30 Mt. Climbers + :15 Plank Hold
10 MB Deadlifts
10 MB Curl & Press
10 Scap Pull-Ups + :15 Bar Hang
10 Up-Downs
10 Alt. High Plank Shoulder Taps
10 MB G2OH
10 Ring Rows
10 Push Up to Down Dog
5 I-Y-Ts on Rings
1×5 @65%
1×5 @75%
1×5 @85%
*Bench Press Based off of 90% of Heavy 1-Rep
(Week 2 of 9)
4 Sets…
3 Min AMRAP:
12 Up-Downs (RX+ Burpees)
10 Ball Slams (20/14) or Alt. DB Snatch (35/25)(RX+50/35)
8 Pull-Ups
(Rest :30 b/t Sets)
*Pick up where you left off in previous AMRAP.
FITTEST GOAL→ Fittest should be looking to complete 9-10.5+ Rounds on the day. The Burpees/Up-Downs and Ball Slam/DB Snatch are fast and quick transitions throughout. The Pull-Ups will most likely be unbroken through the majority of this workout, with a quick shakeout coming near the back end of our final Rounds.
GROUP GOAL → All athletes are looking to complete 7-8.5+ Rounds on the day. We want to make sure we can consistently move from our Up-Downs to our Ball Slams without too long of a hesitation. Our Pull-Ups today should always be done in 2 sets max.
-Scaled-
4 Sets…
3 Min AMRAP:
9 Up-Downs
10 Ball Slams (14/10) or Alt. DB Snatch (30/20)
8 Pull-Ups
(Rest :30 b/t Sets)
*Pick up where you left off in previous AMRAP.
1 Round:
20 JJ
8 Up/Down Dog
8 Hang Muscle Clean*
8 Alt. Elbow Punches*
1 Round:
20 Butt Kicks
8 Alt. Bird Dogs
6 Clean High Pulls*
6 Strict Press + :20 OH Hold after final rep*
1 Round:
20 High Knees
8 Hang Power Cleans*
4 Push Press*
4 Jerks*
FOR TIME:
2:00 ON / 1:00 OFF
100m Run
Max G2OH (115/80)(RX+155/105) with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF until 40 G2OH are completed.
(Score is Total Time)
FITTEST GOAL → The fittest are looking to complete the workout in 5 rounds or less. That is sub 15:00. They are completing the run in :45 or less and immediately picking up that barbell for their first rep, trying to complete a rep or two before the first minute elapses. After which, the cadence in which they pick up their barbell for their C&J will remain consistent throughout the workout.
GROUP GOAL → All athletes are looking to complete the workout in 6-7 rounds or 18:00-21:00. They should complete their run in :55 or less. The challenge for these athletes will be to find a suitable pace that will allow them to keep moving WITH PERFECT FORM through the rounds.
-Scaled-
FOR TIME:
2:00 ON / 1:00 OFF
100m Run
Max G2OH (85/60) with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF until 30 G2OH are completed.
If you haven’t completed this week’s Murph Extra Credit, pick one of the two Days below to complete (DO NOT SQUEEZE BOTH DAY 1 & DAY 2 ALL INTO ONE WORKOUT – DESIGNED TO BE COMPLETED ON SEPARATE DAYS!)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING:
4 SETS*
400m Run
-Rest 1:30 b/t Sets-
*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.
STRENGTH:
15 MIN EMOM*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats
*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.
EXTRA CREDIT MURPH PREP – DAY 2
CONDITIONING + STRENGTH:
6 SETS*
300m Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
-Rest 1:00 b/t Sets-
*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
2 Rounds:
10 Bootstrappers
10 Alt. Cossack Squats
5 Push-Up to Down Dog
Then, 2 Rounds:
6 Alt. Groiners
6 MB G2OH
6 Back Squats @ 32X1 (empty bar)
Build to a heavy 1-Rep.
(Week 1 of 9)
Rest 2:00 before starting 2nd AMRAP…
5 Min AMRAP:
15 Ball Slams (20/14)(RX+40/25)
10 MB Front Squats
5 Jump Squats
FITTEST GOAL → Fittest should be looking at 6-7+ Rounds on AMRAP #2. Look to be able to make smooth and very quick transitions between movements.
GROUP GOAL → For AMRAP #2, we are looking at 4.5 – 5.5+ Rounds on the day. Should be able to stay smooth through the movements, but with slight deep breath pauses as each Round and Rep progresses.
-Scaled-
2 Min Max Burpee Test
1 Min Rest
2 Min Max Burpee Test
-Rest 2:00-
5 Min AMRAP:
15 Ball Slams (14/10)
10 MB Front Squats
5 Jump Squats or Air Squats
1 Round:
10/8 Cal Row
8 Alt. Bird Dogs
5 Reps of IYT’s (Change Plates)
5 Wall-Facing Squats
Then, 1 Round:
7/7 DB Hang Power Snatch
7 Box Jumps
7 Scap Pull-Ups
7 Tuck Ups
Then 1 Rounds 3 Reps w/ PVC or Empty Bar:
Muscle-Snatch
BTN Push Press
OH Squat (:03 eccentric)
Snatch Balance
TECHNIQUE WORK:
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
*Major focus on technique, not load today. Keep weight light and move with perfect form!
IN TEAMS OF 2…
FOR TIME (22:00 Cap):
40 TTB
400m Run or 48 Cal Row
40 TTB
80 Alt. DB Power Snatch (35/20)(RX+50/35)
400m Run or 48 Cal Row
40 TTB
100 Box Jumps (24/20)
80 Alt. DB Power Snatch
400m Run or 48 Cal Row
40 TTB
*Run together. For all other movements, P1 works while P2 rests. Split work as needed.
FITTEST GOAL → These athletes are hitting big sets. They are aiming for sub 18:00 with some in the 16:00 range. These athletes are sticking with 1-2 sets on the TTB, keeping the runs to roughly 1:15-1:30 and aim for unbroken sets of the DB Snatch and Box Jumps.
GROUP GOAL → Goal is to keep everyone within 19:00-22:00. That means we want to see 4 sets max on the TTB/K2E, completing the runs in 1:45 or less, keeping the DB Snatches to 2-3 sets, and getting done with the Box Jumps/Step Ups in no more than 3:30. Be mindful of transition time and make sure no one is wandering away from their station for too long!
-Scaled-
IN TEAMS OF 2…
FOR TIME (22:00 Cap):
40 K2E or Tuck Ups
200m Run or 24 Cal Row
40 K2E or Tuck Ups
80 Alt. DB Power Snatch (30/20)
200m Run or 24 Cal Row
40 K2E or Tuck Ups
100 Box Jumps or Alt. Step Ups (18/12)
80 Alt. DB Power Snatch
200m Run or 24 Cal Row
40 K2E or Tuck Ups
*Run together. For all other movements, P1 works while P2 rests. Split work as needed.
2 Rounds:
20 High Knees
12 KB Deadlifts
20 Butt Kicks
10 Scap Push-Ups
Then, 2 Rounds:
6/6 Single Arm KB Swings
6 Push Ups
6/6 Single Leg V-Ups
Build to a heavy 1-Rep.
(Week 1 of 9)
12 Min AMRAP:
10 KB Swing (53/35)(RX+70/53)
15 Sit-Ups
100m Run
FITTEST GOAL → Fire breathers will average about 1:30-1:45 per round landing at 6.5-7.5 total rounds. The Swings will be quick and unbroken along with the Sit-Ups. The 100m Run should look more like a 90% push or sprint with these athletes pushing their pace and getting back to the KB ASAP!
GROUP GOAL → Most will be averaging 1:45-2:00 per round finishing right around 5.5-6.5 rounds. Even if using a heavier than normal KB, the swings should be nearly unbroken….2 sets max! The Sit-Ups lasting no longer than :30-:40, and the run taking about :30-:40. A good goal for most is to try and keep moving with little to no transition time. Play with pacing, and work on consistent rounds!
-Scaled-
12 Min AMRAP:
10 KB Swing (26/18)
10 Sit-Ups
100m Run
1 Round:
12 Alt. Groiners
6 Alt. Box Step Ups
12 Hollow Rocks
6/6 Single Arm Ring Rows
12 Box Jumps
6 Up-Downs
Then, 2 Rounds w/ PVC or Empty Bar:
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans
*Start moderate, build to a challenging double.
*Pause :02 at knee.
3 Rounds:
35 Box Jump Overs (24/20)
25 C2B Pull-Ups
15 Up-Downs
5 Hang Power Clean (145/100)(RX+205/145)
FITTEST GOAL → Fittest should be looking to complete today in 16:00 – 18:00 minutes. Look to move quickly through the Box Jump Overs. Chest to Bar Pull-Ups we would like in 2-3 Sets or less. Up-Downs should remain fairly fast and used to mentally prepare for the Barbell. Should be able to complete the Hang Power Clean in 2 Sets and perhaps 3 Sets on the final Round.
GROUP GOAL → All athletes are shooting to complete by 18:00 – 20:00 minutes today. Box Jump/Step Overs should be smooth and consistent. Our Pull-Up variation should be completed in 3-4 Sets. Up-Downs are steady yet consistent as well. Challenge yourself with a heavier barbell today as long as form can stay perfect. Hang Power Cleans should be completed in 1-2 sets.
-Scaled-
3 Rounds:
25 Box Jump/Step Overs (18/12)
15 Jumping Pull Ups or Ring Rows
10 Up-Downs
5 Hang Power Clean (95/65)
20 JJ
5 Inch Worms
Partner Single Under Race! (Best of 3)
Then, 2 Rounds:
5/5 Staggered Stance Good Morning*
5 Bootstrappers
5 Deadlifts – Above the Knee*
5/5 SL Glute Bridges
5 Deadlifts – Below the Knee *
*Use PVC or Empty Barbell.
Build to a heavy 1-Rep.
(Week 1 of 9)
12 Rounds:
3 Deadlifts (70% of 1-Rep Deadlift)
20 Double Unders*
*Increase Double Unders by 10 Reps Every 4 Full Rounds…
R1-4: 20
R5-8: 30
R9-12: 40
FITTEST GOAL → Fittest athletes will look to complete this workout around 9:00-10:00. They can either shoot to complete each set of Deadlifts unbroken or go the route of quick singles. Another goal to shoot for is unbroken Double Unders each round.
GROUP GOAL → All athletes will look to complete this workout within 11:00-13:00. Spend a little more time in transition to ensure proper bracing mechanics are maintained each time these athletes get to the bar for deadlifts. Choose a Double Under modification that allows you to knock out quick reps!
-Scaled-
WOD:
10 Rounds:
3 Deadlifts (70% of 1-Rep Deadlift)
10 DU/Attempts or 20 DU Taps or 30 SU*
*Increase Jump Rope by 5 Reps Every 4 Full Rounds.
3 SETS (:20 ON/:10 OFF)
Cal Row
Then 2 Rounds:
10 PVC PT (RD2: PVC ATW)
4 Push-Up to Down Dog
8 Alt. Elbow Punches*
4 Push Press*
4/4 Split Squats
4 Split Jerk* (Hold Dip & Split!)
20 Min EMOM:
MIN 1 – 20 Alt. DB Goblet Lunges (35/30)
MIN 2 – 7-10 HSPU (RX+Strict)
MIN 3 – 12 Cal Row
MIN 4 – :50 Plank Hold (Athlete Choice)*
MIN 5 – Rest
*Plank Hold Options…
Low Plank
High Plank
Side Plank
Reverse Plank
Weighted Plank
FITTEST GOAL → For the Fittest the goals for each minute:
MIN 1 – 35/20
MIN 2 – 10 Strict HSPU
MIN 3 – 12 Cals in :25-:35 or faster
MIN 4 – Hold a Plank option for full :50
GROUP GOAL → For Everybody the goals for each minute:
MIN 1 – 25/10 DB
MIN 2 – 7 HSPU or 7-10 Pike HSPU or 10 Seated DB Strict Press
MIN 3 – 10-12 Cals in :30-:45 or faster
MIN 4 – Hold a Plank option for :30-:50
-Scaled-
20 Min EMOM:
MIN 1 – 14 Alt. Bodyweight Lunges
MIN 2 – 7 HSPU or 7-10 Pike HSPU or 10 Seated DB Strict Press
MIN 3 – 10 Cal Row
MIN 4 – :30 Plank Hold (Athlete Choice)*
MIN 5 – Rest
3:00 Cardio Choice (Run, Bike, Row, or Jump Rope)
MIN 1 – Easy
MIN 2 – Moderate
MIN 3 – Moderate+
Then, 2 Rounds:
10 Sumo Squats
14 Alt. Deep Reverse Lunges**
10 Segmented Sumo DL High Pull***
**Goal is to slowly access more Range of Motion with every rep
**1 Rep = 1 Sumo DL quick pause then… 1 Strict High Pull
4 Sets (for Quality):
12 DB High Pulls
16 Alt. KB Goblet Cossack Squats (Athlete Choice, Moderate)
18 KB Heel Taps* (https://www.youtube.com/watch?v=aSrM1wUlcTw)
2:00 Cardio of Choice
*L+R=1 Rep.
(Rest 1:30 b/t Sets)
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
1 Round:
10 Up-Downs
:30 Bar Hang
10 Tuck-ups
:30 Plank
Then, 1 Round:
5 DB Up-Downs
10 Hanging Knee Raises
:30 High Jump Singles
10 Renegade Row (No Push-up)
1 Round:
3 DB Burpees
3 Rope Walks
:30 Double Unders
3 Renegade Row (w/ Push-up)
IN TEAMS OF 2…
9 Min AMRAP:
3 DB Devil’s Clean (35/20)(RX+50/35)
3 DB Renegade Rows*
Immediately Into…
9 Min AMRAP:
30 DU
1 Rope Climb
Immediately Into…
9 Min AMRAP:
3 DB Devil’s Clean
3 DB Renegade Rows*
*1 Rep = Push Up + Row L + Row R
**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.
Goal (Fittest) → The DB Devil’s Cleans should be completed unbroken while the DB Renegade Rows should start unbroken and eventually move to no more than 2 sets. Double Unders should be completed in :35-:50 each round and the Rope Climb should be completed quickly!
Goal (All) → The DB Devil’s Cleans should be completed unbroken and at a solid pace while the DB Renegade Rows should be completed in no more than 2 sets. DU modifications should be completed in :35-:50 each round and the Rope Walk will be your friend today!
-Scaled-
IN TEAMS OF 2…
9 Min AMRAP:
3 DB Devil’s Clean (30/20)
3 DB Renegade Rows*
Immediately Into…
9 Min AMRAP:
15 DU/Attempts, 20 DU Taps, or 40 SU
1 Rope Climb or 2 Rope Walks
Immediately Into…
9 Min AMRAP:
3 DB Devil’s Clean
3 DB Renegade Rows*
*1 Rep = Push Up + Row L + Row R
**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.
200m Run
Then, 1 Round
5 Inch Worms
8 Alt. Lunge and Reach
10 PT
10 ATW
8 PVC OH Squats
Then 1 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Snatch Balance
Hang Power Snatch
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
FOR TIME (25:00 Cap):
1 Mile Run
100 Box Jumps (24/20)
80 Wall Balls (20/14)
60 Alt. DB Suitcase Lunges (50/35)
*Partition as needed to complete all the work.
Goal (Fittest) → Fittest should aim for sub 20:00. They can cycle through or aim for big sets with the option to go through as written for an extra challenge. If partitioning, keep reps quick and try to minimize transition/ rest time b/t movements to really keep the intensity high!
Goal (All) → Aim to keep this sub 25:00. Focus on trying to keep moving through this as they partition through the workout. These athletes should work with even splits of reps for everything to help keep them moving and not bogged down on one movement.
-Scaled-
FOR TIME (25:00 Cap):
800m Run
75 Box Jumps or Alt. Step Ups (18/12)
80 Wall Balls (14/10)
60 Alt. DB Suitcase Lunges (30/20) or Bodyweight Alt. Lunges
*Partition as needed to complete all the work.
EMOM6 x 2 Power Cleans
Keep it light and snappy
EMOM8 x
1 Pwr Clean + 2 Push Press
Sets 1-2 – 70%-75%
Sets 3-4 – 75% – 80%
Sets 5-6 – 80%-85%
Sets 7-8 – 85%+
Accumulate 5-minutes of Plank Holds
Rowling!
Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:
2 Rounds:
5 Reps of IYT (light plates!)
10 Scap Push Ups
10 Banded Lat Pull-Downs
10 Cross-Body Mt. Climbers
:15 Active Bar Hang
*Weight starts light, build to Heavy.
16 Min EMOM:
MIN 1 – 15 Cal Row
MIN 2 – :50 Max HRPU
MIN 3 – :50 Max Pull-Ups (RX+ Strict)
MIN 4 – :50 Max Mt. Climbers*
*L+R = 1 Rep
(Score is lowest round of reps)
Goal (Fittest) → Fittest should be looking to complete the Row in :45 seconds or less. Hand Release Push-Ups should have 18+ completed. Pull-Up variation should be challenging. Looking to complete 10-13+ Reps. All out :50 sprint on Mountain Climbers.
Goal (All) → All athletes are looking to complete their Row effort no more than :55 seconds. 12+ Push-Ups are good for all athletes today. Look to hold 8-10 Challenging Pull-Ups/Ring Rows on the day. Push it on the Mountain Climbers, but make sure it’s a pace you can hold for the entire :30.
-Scaled-
16 Min EMOM:
MIN 1 – 12 Cal Row
MIN 2 – :30 Max HRPU or Band/Box Push Up
MIN 3 – :30 Max Jumping Pull Ups or Ring Rows
MIN 4 – :30 Max Mt. Climbers
25 Jumping Jacks
25 Mt. Climbers
10 Alt. Groiners
2:00 Front Rack Mobility
Then, 2 Rounds w/ Empty Bar:
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans + Front Squat
3 Push Press
3 Split Jerks (hold split :02)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Goal (Fittest) → Fittest are looking to complete the workout in 7:00 minutes or less. Should be able to show poise and control through each Rep and Round. Sticking to that strategic break up strategy, but building pace between each Round.
Goal (All) → All athletes should be shooting for 8:00 – 12:00 minutes on the day. Pick a weight that allows good form, even into the later rounds. Good technique will keep you moving efficiently through this workout! Break up sets the same as Fittest, just take an extra breath or two during rest to ensure you can tackle the next set of barbell with confidence! TIP: Take a rest on the 11th Deadlift before picking it up and completing the Hang Power Cleans.
-Scaled-
5 Rounds:
6 Deadlifts (65/55)
6 Hang Power Cleans
6 Push Jerk
*Sub DB (30/20) for Barbell movements.
Squat Warm Up
15:00 to build to a heavy double w/ pause.
*Pause :02 both reps.
FOR TIME:
24-21-18-15-12-9-6
KB Swings (53/35)(RX+70/53)
*200m Run after each Set.
Goal (Fittest) → The goal for these athletes is to finish in 10:00-12:00 or faster. Elite athletes should try and meet this same goal with a heavier KB. Quick transitions and mostly unbroken KB Swings. Will anybody get sub 10:00 with a 70/53 KB?!
Goal (All) → The goal for all should be to finish in 12:00-15:00 or faster. Don’t be afraid to break up the Kettlebell Swings early with quick breaks to manage the grip and HR. Transitions between the movements should be relatively quick.
-Scaled-
FOR TIME:
24-21-18-15-12-9-6 or 21-18-15-12-9-6-4
KB Swings (26/18)
*100-200m Run after each Set.
1 Round:
10 Jumping Jacks
10 Scap Pull-Ups
10 Paused Jump Squats
Then, 1 Round:
8 Hang Muscle Cleans*
8 Alt. Elbow Punches*
8 Tuck Ups
1 Round:
6 Up-Downs
6 Kipping Swings
6 Front Squat + 6 Push Press
*Start Light-Moderate, build to heavy x 4.
11 Min AMRAP:
10 TTB or 30 DU
5 Thrusters (95/65)(RX+135/95)
10 Up-Downs Over Bar
Goal (Fittest) → Aim to finish 5-6 rounds. These athletes are going unbroken the whole workout. Whoever is willing to pick up the bar faster is getting the faster time today!
Goal (All) → Aim to finish 4 rounds into 5. Focus on keeping a steady pace with extra emphasis on perfect thrusters. Break up the TTB/K2E ahead of time if necessary to keep these athletes moving consistently.
-Scaled-
WOD:
11 Min AMRAP:
10 K2E or 15 DU/30 DU Taps/60 SU
5 Thrusters (75/55) or DB Thrusters (30/20)
10 Up-Downs
2:00 Cardio Choice
Then, 6 Min EMOM:
MIN 1 – :45 Alt. Cossack Squats
MIN 2 – :45 Bear Crawl
MIN 3 – :45 Light Plate/DB G2OH
EVERY 4:00 x 4 ROUNDS:
30 Alt. Skater Hops
20 Alt Sit-Thrus
10 Up-Down Tall Jumps
Max Plate/DB OH Hold
FLOW STRETCHING
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
2:00 Pigeon (1:00 each side)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)
Pizza Delivery!
Then 1 Round @ BW:
5/5 Single Leg RDL
5/5 Single Leg Glute Bridge
10 Deadbugs
10 Straight Leg Sit Ups
Then 2 Rounds 5 Reps w/ Empty Bar:
5 RDL
5 Good Mornings
5 Bent Over Rows @ 31X1
*Pause at chest all reps.
IN TEAMS OF 2…
For Time:
1000m Row or 800m Run
50 Partner Sit-Ups
50 Deadlifts (135/95)
40 Partner Sit-Ups
40 Deadlifts (185/135)
30 Partner Sit-Ups
30 Deadlifts (225/155)
1000m Row or 800m Run
*Runs completed together. Sit-Ups are performed together as well, at the same time for 50/40/30 reps total. Split deadlift work as needed, one partner working while the other is resting.
Goal (Fittest) → Fittest athletes will be looking to finish this workout sub 15:00-18:00. The 1000m/800m Row/Run should take 3:30-3:45 to complete. Sit-ups should be unbroken throughout the entire workout. Deadlifts should be shared in sets close to 10 reps to start. Shared in sets of 3-5 reps for round of 30.
Goal (All) → Will look to finish this workout within 18:00-21:00. The 1000m/800m Row should take 4:00-4:15 to complete. Sit-ups should be nearly unbroken, with 1 maybe 2 quick shake outs! Deadlifts should be completed in small, quick sets with perfect form.
IN TEAMS OF 2…
For Time:
500m Row or 400m Run
40 Partner Sit-Ups
40 Deadlifts (85/60)
30 Partner Sit-Ups
30 Deadlifts (105/75)
20 Partner Sit-Ups
20 Deadlifts (125/85)
500m Row or 400m Run
2 Rounds:
5 Push-Up to Down Dog
20 Mt. Climbers
Then 2 Rounds:
5/5 DB Strict Press
:30 Single Unders
Then 1 Round:
5/5 Single Arm DB Push Press
10 Alt. Single Arm Split Jerks (Bodyweight, no DB!)
Build to a challenging load for 5 reps.
*Compare to 1/5/22 results.
10 Rounds:
35 DU or 7 Burpees Over DB
7/7 Single Arm DB Split Jerks (35/25)(RX+50/35)
Goal (Fittest) → Sub 12:00. This is cooking on the DU/Burpees and unbroken on the DB Split Jerks with minimal transitions from side to side.
Goal (All) → Sub 15:00 should be doable for absolutely everyone. Pick a DU/Burpee option that takes no more than :45 seconds. Smooth, controlled reps on the DB Jerks, using weight that allows perfect form even when tired!
-Scaled-
10 Rounds:
35 DU Taps or 70 SU, or 7 Up-Downs over DB
7/7 Single Arm DB Push Jerks (25/15)
1 Round:
:30 High Knees
10 Alt. PVC Lunge + Pass Through
10 Push-Up to Down Dog
1 Round:
30 Butt Kicks
8 Snatch-Grip RDL
8 Muscle Snatch
8 BTN Strict Press
8 Back Squats
1 Round:
20 Front Jacks
6 Snatch High Pulls
6 OH Squats
6 Snatch Balance
(Week 8 of 8)
4 Rounds:
400m Run
6 Power Snatches (95/65)(RX+135/95)
12 Alt. Back Rack Lunges
Goal (Fittest) → Fittest should definitely be under 12:00 minutes today. Run should definitely be under 2:00 minutes each round. Power Snatch should be unbroken. Keeping the Alt. Back Rack Lunges smooth and fast.
Goal (All) → All athletes should be done between 12:00 – 15:00 minutes today. We want that Run under 2:00 minutes or right at it. Choose a load that allows focus on form for Power Snatches. Should be done in 2 sets at the most, but quick Singles can work too. All Alt. Back Rack Lunges should be unbroken.
-Scaled-
4 Rounds:
200m Run
6 Power Snatches (80/55)
12 Alt. Back Rack Lunges or BW Lunges
1 Round:
1:00 Row (easy pace)
10 Band Pull Aparts
10 Scap Pull-Ups
10 Air Squats (pause in bottom)
Then, 1 Round
:45 Row (moderate pace)
10 Ring Rows
8 Kipping Swings or Hollow Rocks
8 Alt. Cossack Squats
Then, 1 Round:
:30 Row (moderate-challenging pace)
10 Banded Lat Pull Downs
6 Kipping or Jumping Pull Ups
:60 L/R Ankle Mobility
Muscle Up Progressions…
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU, MU
Pistol Squat Progressions…
Beginner: Box Pistol, Eccentric/Concentric Box Pistol
Intermediate: Counter Balance Pistol, Candlestick
Adv: Pistol, Weighted Pistol
16 Min EMOM:
Min 1 – 8 Muscle Ups
Min 2 – 16 Alt. Pistols or 30 Air Squats
Min 3 – Max Cal Row
Min 4 – Jog in place
(Score is Total Cals)
Goal (Fittest) → These athletes are aiming for fast and unbroken on Muscle Ups and Pistols (no Air Squats here!). Looking to hit 16+ Cals on Rower.
Goal (All) → Aim for 1-2 sets on the MU and Pistols, leaing at least :10 of rest/transition. 12-15 Cals on Rower for these athletes.
-Scaled-
16 Min EMOM:
Min 1 – 8 Jumping MU, C2B Pull Ups, or Pull Ups
Min 2 – 10 Alt. Pistols or 20 Air Squats
Min 3 – Max Cal Row
Min 4 – Jog in place
(Score is Total Cals)
200m Run
Then 2 Rounds:
20 JJ
10 Scap Push-Ups
10 Alt. Box Step Ups
Then 2 Rounds:
5 Push Ups @ 2222
5 Up-Downs
5 DB Deadlifts
5 Box Jump Overs
*Controlled Eccentric!
(Option for BB or DB Bench Press)
FOR TIME
2-4-6-8-10-8-6-4-2*
Burpee Box Jump Overs (30/24)
*50m Farmers Carry (50/35) after each set.
Goal (Fittest) → Aim for sub 12:00. These athletes should focus on flying through the Burpee Box Jump Over especially in the second half as the reps go back down. There should also be minimal transition time from the Farmers Carry to the BBJO…finish with the box, take the DB’s on a walk, drop them off, and get right back to work!
Goal (All) → Aim for sub 15:00 and focus on setting a pace they can hold in the second half. The higher box will make this more challenging to maintain the pace even though the reps are going down, so start a bit slower and then try to speed the second half up!
-Scaled-
FOR TIME
2-4-6-8-10-8-6-4-2*
Up-Down Box Jump/Step Overs (24/20)
*50m Farmers Carry(35/20) after each set.
6 Min EMOM:
MIN 1 – 12 Down Dog Calf Pedals + :30 Single Unders
MIN 2 – 12 Med Ball Squats + :30 Bootstrappers
MIN 3 – :30 Inch Worms (no PU) + 12 Hollow Rocks
MIN 4 – :30 DU or DU Taps + 12 Cat Cow
MIN 5 – 12 Med Ball Thrusters + :30 Overhead MB Hold
MIN 6 – :30 Med Ball High Pull + 12 Alt. SL V-Ups
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL (Pause :02)
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats
3 Hang Power Cleans (hold catch)
3 Split Jerks
(Week 8 of 8)
13 Min AMRAP:
40 DU (RX+ Unbroken)
30 Wall Balls (20/14)
20 TTB
Goal (Fittest) → Fittest should be looking to complete 4-4.5+ Rounds on the day. Double Unders should be unbroken and challenged for it. Look to complete the Wall Balls unbroken or add 1 very quick shakeout. Toes to Bar should be done in 2 Sets Max today.
Goal (All) → All athletes should be completing 3-4+ Rounds on the day. Double Unders should be completed in 2-3 Sets. Wall Balls should be done in no more than 2 Sets for today. Look to complete the TTB/K2E in no more than 3 Sets.
-Scaled-
13 Min AMRAP:
20 DU/Attempts, 40 DU Taps, or 60 Single Unders
30 Wall Balls (14/10)
20 K2E
1 Mile Walk/Jog (Conversational Pace)
*Beginners, ½ Mile Walk/Jog.
28-22-16-10
Alt. Sit Throughs
Alt. Lateral Ball Slams (https://www.youtube.com/watch?v=aKsshoobH2E)
Alt. Skater Hops
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
Pizza Delivery!
Then 1 Round:
10 Scap Pull Ups
10 Scap Push Ups
10 Hollow Rocks
10 Bootstrappers
Then 1 Round:
5 Pull Ups
5 Push Ups
5 Sit Ups
5 Paused Jump Squats
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Goal (Fittest) → Sub 35:00. This is a real test for those bodyweight Ninjas to battle complete fatigue and fight through the burn/pump they’re going to be facing!
Goal (All) → Sub 40:00. We want to be able to continue moving throughout each round of this workout. Fatigue will obviously set in, but we don’t want to get to a point where we are hitting singles.
-Scaled-
“Mini Barb” (40:00 time cap)
10 Pull Ups or Ring Rows
20 Push Ups
30 Sit Ups
40 Air Squats
*3-minute rest after each round.
30 JJ
5 Inch Worms
Then 2 Rounds:
5 RDL*
10 MB G2OH
5 Good Mornings*
10 Alt. Lunges (RD2: Front Rack Lunges*)
2 Rope Walks
*6 total reps, alternating legs each rep.
16 Min EMOM:
MIN 1 – 5 Deadlifts (185/135)(RX+225/160)
MIN 2 – 15 Burpees
MIN 3 – 15 Ball Slams (20/14)(RX+40/25)
MIN 4 – Max Rope Climbs
(Score is Total Reps of Rope Climb)
Goal (Fittest) → Fittest athletes should be picking a challenging weight on deadlift that really forces them to focus on the mechanics. Burpees and Ball Slams should be done in less than :45 seconds today. Should be shooting for 3+ Rope Climbs.
Goal (All) → All athletes should find a challenging yet repeatable weight for the Deadlift. Up-Downs and Ball Slams should be completed in in less than :45 seconds. We should see a repeatable effort on the Rope Climbs/Walks today, about 1-3 per minute.
-Scaled-
16 Min EMOM:
MIN 1 – 5 Deadlifts (115/85)
MIN 2 – 12 Up-Downs
MIN 3 – 15 Ball Slams (14/10)
MIN 4 – Max Rope Walks
(Score is Total Reps of Rope Walk)
Junkyard Dog Warm Up:
5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs
Then, 1 Round:
10 Alt. Cossack Squats
8 Alt. Samson Stretch
6 Bootstrappers
4 Tempo Air Squats (:04 each direction)
Then, 1 Round w/ PVC or Empty Barbell:
3 Bear Complex
*All working sets should be Light…about 70-75% of 1-Rep Clean. This is Deload week, keep mechanics perfect!
(Week 7 of 8)
“Cloudkicker”
4 Rounds:
7 Bear Complex (95/65)(RX+115/75)
400m Run
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
Goal (Fittest) → Fittest athletes should aim to finish this sub 12-13:00. This comes down to who is willing to push the run harder, because these athletes will all be keeping the barbell unbroken.
Goal (All) → Athletes should aim to keep this one under 15-16:00. Keep barbell light and focus on smooth transitions. Keep the run consistent!
-Scaled-
4 Rounds:
7 Bear Complex (45/35)
200m Run
1 Round:
:30 Single Unders
10/10 Split Squats
10 Up Down Alt. Step-Ups
10 Alt. Sit Out & Press
1 Round:
:30 DU Taps
10 Alt. DB Curtsy Squats
10 Box Jumps
10 DB Russian Twists
*Superset w/ Alt. Rotating Med ball toss 10-20 reps for speed
IN TEAMS OF 2…
18 Min AMRAP:
100 Double Unders
30 Alt. DB Box Step-Ups (50/35)/(24/20)
30 Up-Down Box Jump Overs
100 Double Unders
30 Up-Down Box Jump Overs
30 Alt. DB Box Step-Ups
60 DB Swings
*Partner 1 works while P2 Holds DB in suitcase hold. When passing DB to partner, must hand off. DB must not come to rest on the ground or box at any time. If the DB is dropped, both athletes immediately perform a 100m run together before returning to the AMRAP.
Goal (Fittest) → The Double Unders should be completed within 1:30 or less. The Alt. DB Box Step-Ups should be smooth and steady, unbroken reps should be the goal here. The Up Down Box Jump Overs should also be completed with steady motion and take athletes less than 2:00. The DB Swings should be completed in just two sets.
Goal (All) → The Double Unders should be completed by or capped at 2:00. The Alt. DB Box Step-Ups should be completed in 1-3 sets. The Up Down Box Jump Overs should be completed with a steady motion and take athletes 2:30 at most. The DB Swings should be broken up into 4 sets.
-Scaled-
IN TEAMS OF 2…
18 Min AMRAP:
50 DU/Attempts or 150 Single Unders
30 Alt. DB Box Step-Ups (30/20)/(18/12)
30 Up-Down Box Jump Overs
50 DU/Attempts or 150 Single Unders
30 Up-Down Box Jump Overs
30 Alt. DB Box Step-Ups
60 DB Swings
400m Run
10 PT
10 ATW
10 Bird Dogs
3 Wall Walks
Then, 2 Rounds w/ PVC or Empty Bar:
3 Muscle Cleans
10 Alt. Elbow Punches
3 Push Press
3 Split Jerks (Hold split :02)
*All working sets should be Light…about 70-75% of 1-Rep Jerk. This is Deload week, keep mechanics perfect!
(Week 7 of 8)
15 Min AMRAP:
200m Run
7 SH2OH (135/95)
3 Wall Walks
Goal (Fittest) → Fittest should be looking to complete 5-6+ Rounds today. Should be able to complete the Run in 1:00 or less. Shoulder to Overhead should be unbroken and Wall Walks should be completed fast and smooth.
Goal (All) → All athletes should be completing 4-5+ Rounds today. Should be completing the Run under 1:15. Choose a weight that allows good form and unbroken sets of Shoulder to Overhead, breaking up into two quick sets in later rounds. Can’t complete a full wall walk? Scale to a half wall walk!
-Scaled-
15 Min AMRAP:
100-200m Run
7 SH2OH (95/65)
3 Wall Walks
30 JJ
10 Scap Push-Ups
20 Alt. High Plank Shoulder Taps
Hollow Hold-to-Superman game!
Then, 1 Round:
6 I-Y-T (with change plates)
12 Ring Face Pulls
12 Supinated Band Pull-Aparts
6/6 DB Snatch
Beginner: Feet-Elevated Ring Row, Low Ring MU Transition
Intermediate: Kipping Hips to Bar, Low Bar MU Transition
Advanced: Jumping MU, MU
4 Rounds:
12 Ring Dips
20 TTB
12 Alt. DB Snatches (50/35)
5 Muscle-Ups
Goal (Fittest) → The goal for the Fittest today will be to get all 4 Rounds completed in 11:00 or less. Unbroken sets of Ring Dips and DB Snatches are expected. No more than 2 quick sets for TTB and MU.
Goal (All) → The goal for everybody is to finish in 13:00 or less. Focus on movement quality and Full ROM over speed. Break up movements into 2-3 sets with quick rest in between to keep moving!
-Scaled-
4 Rounds:
12 Box Dips
20 K2E or Lying Leg Raises
12 Alt. DB Snatches (30/20)
12 Ring Rows
2:00 Cardio Choice
Then, 2 Rounds:
:20 Single DB Strict Press
:20 Goblet Squat
:20 Alt. V-ups
:20 Single DB G2OH (hold on each end)
EVERY 4:00 x 4 SETS:
30 DU
20 V-Ups
20 Alt. DB Hang Snatches
30 DU
Max Plank Hold in remaining time
-No Additional Rest b/t Sets-
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
1 Round:
20 Plate Hops
10 Plate G2OH
10 Alt. Cossack Squats
6 Quad Heel Taps
1 Round:
8 Clean Deadlifts*
8 Alt. Elbow Punches*
8 Alt. Split Jerks (bodyweight)
8 Up-Down to Plate
1 Round:
6 Hang Muscle Cleans*
6 Strict Press*
6 Front Squat*
6 Jerks*
*Empty barbell.
(Week 6 of 8)
“Salt-N-Pepa”
FOR TIME (16:00 cap):
100 Up-Downs to Target*
*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115)(RX+185/135)
Goal (Fittest) → Fittest are looking for sub 12-13:00. This is averaging 7-8 Up-Downs each minute before the Jerks.
Goal (All) → All athletes should aim to finish before the 16:00 time cap. This is an average 6-7 Up-Downs each minute before the Jerks. Make sure to choose a weight on the barbell that allows perfect form, even after fatigue of Up-Downs!
-Scaled-
FOR TIME (16:00 cap):
80 Up-Downs to Target*
*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (95/65)
Rowling!
Every athlete will get 3 attempts to row as close to 100m as possible. For every meter over or under (+ or -) 100m when the monitor stops counting, the athlete owes a burpee (Example: athlete rows 103m, must complete 3 burpees.) 5m penalty cap on each attempt.
Then, 1 Round:
20 Mt. Climbers
5 KB Deadlifts
5 KB Swings
10 KB Goblet Alt. Reverse Lunges
5 KB Swings
5 KB Deadlifts
*KB should be light enough to perform all reps in 1 set.
IN TEAMS OF 2…
FOR TIME:
Run 2 Miles or Row 4k Meters*
120 Alt. Front Rack Lunges** (95/64)
120 KB Swings (53/35)
120 HRPU
Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements (with the exception of run/row). Total reps must be completed.
*All running/rowing must be completed together. If rowing, one partner rows while the other rests. Partner-in-waiting is NOT working on other movements during row!
**FR Lunges comes from the ground and should be doable in at least sets of 10 when fresh. Athlete’s choice, FWD or REV.
Goal (Fittest) → Sub 32:00 for the fittest in the room! The key here is breaking the work up in a way that keeps you moving. Utilize the Hand Release Push-Ups to give the Legs and back a break during the only movement that doesn’t involve the posterior chain.
Goal (All) → Sub 35:00 for everyone! Run/Row can eat away at the most clock time, we should all be keeping these efforts at a 2:00-2:15 pace. The runs shouldn’t necessarily be the fastest, as that will negatively impact your other movements.
-Scaled-
IN TEAMS OF 2…
FOR TIME:
Run 1 Mile or Row 2k Meters*
100 Alt. Front Rack Lunges** (45/35) or DB Goblet Lunges (25/15) or Bodyweight Lunges
100 KB Swings (26/18)
100 HRPU
20 HK
20 BK
10 Front Jacks
5 Up/Down Dog
10 Alt. Groiners
5 Wall-Facing Squats
2 Wall Walks
Then 2 Rounds 3 Reps w/ Empty Bar or PVC:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squat (Pause :02)
*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.
17 Min AMRAP:
7 HSPU (RX+ Strict)
21 Wall Balls (20/14)
35 Sit-Ups
400m Run
Goal (Fittest) → Fittest should be shooting for 4+ Rounds today. Make sure you take on the Strict version of Handstand Push-Ups if you have them. No more than 2 Sets would be ideal. Keep Wall Balls to no more than 2 Sets. Sit-Ups should be fairly quick and smooth. Run should be done in under 2:00 minutes.
Goal (All) → All should be shooting for 3+ Rounds today. Pick a Handstand Push-Up option that can be completed in 2 sets…maybe 3 sets near the end of the workout. Keep Wall Balls to no more than 3 Sets. Sit-Ups should be steady and smooth. Runs should be completed right around the 2:00 minute mark.
-Scaled-
17 Min AMRAP:
7 Box HSPU, Pike Push Up, or DB Strict Press (30/20)
21 Wall Balls (14/10)
25 Sit-Ups
200m Run
JUMP ROPE WARM-UP:
20 Single Unders
10 Right Leg Singles
10 Left Leg Singles
20 Alt. Singles
10 Reverse Singles
10 Alt. Split Singles
10 Narrow/Wide Singles (scissor)
:20 DU practice
Then 2 Rounds:
7 Plyo Push Ups (slow eccentric, explosive concentric)
5 Hang Muscle Cleans*
10 Alt. Elbow Punches*
5 Hang Power Cleans (Hold catch :02)*
*Empty Bar.
Start moderate and build to a heavy triple.
FOR TIME:
3-6-9-12-9-6-3
Hang Power Clean (115/85)(RX+155/105)
30-40-50-60-50-40-30
Double Unders
Goal (Fittest) → Sub 10:00. This is meant to be fast and unbroken. Challenge your strong jump rope athletes to keep their DU’s unbroken as well. Sub 9:00 is very doable!
Goal (All) → Aim for sub 12:00. We want these athletes choosing a light weight so they can focus on good form and moving steadily through the workout.
-Scaled-
FOR TIME:
3-6-9-12-9-6-3
Hang Power Clean (95/65)
15-20-25-30-25-20-15
DU/Attempts*
*Or…
30-40-50-60-50-40-30
Single Unders
1 Round:
8 Push-Up to Down Dog
8 Cat Cows
8 Alt. Groiners
1 Round w/ Med Ball:
8 Alt. Cossack Squats
8 G2OH
8 Glute Bridges
1 Round w/ Empty Bar:
8 RDL
8 Bent Rows
8 SDHP
6 Min AMRAP:
6 DB Deadlifts (50/35)
8 Ball Slams (20/14)(RX+40/25)
8 Burpees
(Rest 2:00)
6 Min AMRAP:
6 Renegade Rows* (no push-up)
8 Ball Slams
8 Alt. DB Snatch
*1 Rep = Row L / Row R
Goal (Fittest) → Fittest should be shooting for 6+ Rounds per AMRAP. All movements should definitely be done unbroken and with some purpose. The 2:00 minute rest should be well earned today. Take advantage of pushing that transition from movement to movement.
Goal (All) → All athletes should be shooting for 4+ Rounds Per AMRAP. We want to make sure we can keep the DB movements to no more than 2 Sets. Should be able to move with control and pace between each movement.
-Scaled-
6 Min AMRAP:
6 DB Deadlifts (35/20)
8 Ball Slams (14/10)
8 Up-Downs
(Rest 2:00)
6 Min AMRAP:
6 Renegade Rows* (no push-up)
8 Ball Slams
8 Alt. DB Snatch
*1 Rep = Row L / Row R
2:00 Row (Easy-Moderate Pace)
5 Up/Down Dog
Then, 1 Round:
6/6 Box Step Ups
10 Tuck-Ups
6/6 KB Goblet Step-Ups
:15 Bar Hang
6/6 Half Kneeling Bottoms Up KB Press
10 Strict Knees to Chest
Then 1 Round w/ Empty Bar:
10 Reps of Elbow Punch L + Elbow Punch Right + Push Press
16 Min EMOM:
MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35)|(24/20)
MIN 2 – 15 TTB
MIN 3 – 14 Box Jumps
MIN 4 – Max Cal Row
(Score is Total Cals)
Goal (Fittest) → Athletes in this category are trying to hit 60-80 Calories total. MIN 1-3, just stay consistent and get all the reps in.
Goal (All) → All athletes are aiming to get 48-60 total Calories on the Rower. For MIN 1-3, athletes should pick a movement adjustment or rep scheme that they can consistently finish each round in :45-:50.
-Scaled-
16 Min EMOM:
MIN 1 – 14 KB Goblet Alt. Box Step-Ups (26/18)|(18/12)
MIN 2 – 13 K2E
/MIN 3 – 12 Box Jumps
MIN 4 – Max Cal Row
2:00 Run
Then, 3 Min AMRAP
30 Front Jacks
5 Burpees
30 Mt. Climbers
12 Min AMRAP:
20 Alt. Single-leg V-Ups
20 Renegade Rows
20 Push Ups
1:00 Cardio Choice
(Rest 1:00)
12 Min AMRAP:
20 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
20 Up-Down + Tall Jumps
20 Jumping Lunges
1:00 Cardio Choice
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
Pizza Delivery
Then 2 Rounds:
10 Alt. Groiners
10 PVC PT
10 PVC Good Mornings
10 Alt. Cossack Squats (PVC on back)
*Pause :02 first two reps.
Start moderate and build to a challenging set of 3.
2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
Hang Power Snatch
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
Goal (Fittest) → These athletes are aiming for sub 7:00. Focus on keeping the barbell unbroken for as long as possible with quick burpees.
Goal (All) → Aim for sub 12:00. Athletes should be able to perform each round in a 1:00 or less. Burpees should be smooth and nonstop.
-Scaled-
10 Rounds For Time:
3 Snatches (95/65) or 6 Alt. DB Snatches (30/20)
3 Up-Downs Over Bar
:15 of the following:
High Knees
Butt Kicks
Walk on Heels
Walk on Toes
Alt. Skip & Reach
Paused Jump Squat
Supinated Ring Row
Then 2 Rounds 5 Reps w/ Med Ball:
Deadlift (:03 eccentric)
Front Squat
Push Press
*Tempo @ 22X1
Or…
Practice Kipping Pull-Ups:
Beginner: Kipping Swings
Intermediate: Kipping Pull-Ups w/ Pause @ the top
Advanced: Butterfly
4 Rounds:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
(2:00 Rest b/t Rounds)
(Score is Slowest Round)
Goal (Fittest) → Fittest should be looking to complete in 24:00 minutes or less. Complete Run in 2:00 or less. Box Jumps and Wall Balls should definitely be unbroken today.
Goal (All) → All athletes should be looking to finish in the 26:00 – 28:00 minute range today. Complete Run in 2:30 or less. Box Jumps/Step Ups should be smooth and steady. Wall Balls should be done in no more than 3 Sets today.
-Scaled-
4 Rounds:
200m Run
20 Box Jumps or Alt. Step Ups (18/12)
30 Wall Balls (14/10)
(2:00 Rest b/t Rounds)
Lighter weights – treat as a warm-up
2 x (each side) Anti Rotational Alphabet with Red Band
Coach Jon’s Clean & Jerk prep!
(Week 5 of 8)
For Time:
30 Clean and Jerks, 135# / 95#
Goal (Fittest) → Really advanced athletes are looking at sub 2:00, your fittest should aim for 3-4:00. These athletes are doing big sets, possibly some singles to quickly finish off.
Goal (All) → For all athletes we want to see them get this anywhere between 5-8:00. Some will have set reps to continue to knock out as they chip away at this or quick singles the whole way through.
-Scaled-
Grace (95/65)
or
DB Grace (30/20)
400m Walk
400m Run
Then, 2 Rounds:
10 Alt. Samson Stretches
8 Inchworms
10 Kipping Swings or Hollow Rocks
:30 Squat Hold
Then, 1 Round:
10 Air Squats @ 32X1
8 Push-ups (slow eccentric!)
10 Scap Pull-ups or Scap Ring Rows
*If proficient, 5:00 to test DU PR! Then, 5:00 to practice Reverse SU/DU or Triple Under!
“Leading Ladies”
FOR TIME (25:00 Time Cap):
50-40-30-20-10
Double Unders
50-40-30-20-10
Sit-Ups
5-4-3-2-1
Rounds of “Cindy”*
*1 Round of “Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats.
Goal (Fittest) → Fittest athletes will be looking to finish this workout sub 19:00-21:00. All movement will look to remain unbroken and they should have a pace that remains intact through the entire workout. Each round of Cindy should take athletes around :45-1:05.
Goal (All) → All athletes will be looking to complete this workout within 21:00-25:00. Double Unders should be completed quickly with a few stoppages on the way. Sit-ups should be completed in 1-2 sets at most. Pull-ups should be completed unbroken. Push-ups in 1-2 sets and Air Squats completed unbroken.
-Scaled-
FOR TIME (25:00 Time Cap):
25-20-15-10-5*
DU Attempts
40-30-20-10-5
Sit-Ups or Flutter Kicks (L+R = 1 Rep)
3-3-3-2-1
Rounds of “Cindy”**
*1 Round of “Cindy” = 5 Pull-Ups or Jumping Pull-Ups + 10 HRPU + 15 Air Squats.
**Or…
50-40-30-20-10
Single Unders
2:00 Row
Then, 2 Rounds w/ PVC or Empty Bar:
3 RDL (:03 eccentric)
3 Clean High Pulls
10 Alt. Elbow Punches
3 Hang Power Cleans (just below knee)(Hold catch :02)
(Week 5 of 8)
Partner “Laura”
IN TEAMS OF 2, 21 MIN AMRAP:
30 Cal Row*
20 Burpees over Bar
10 Power Cleans (135/95)(RX+155/105)
*Rowers busy? Option to perform 1:00 Assault Bike or 200m Run.
To learn more about Laura https://www.crossfit.com/210213
Partner 1 works while Partner 2 Rests. Split work as needed.
Goal (Fittest) → 6+ Rounds. Each round will feel like an all out sprint! Maintaining the same splits will be the biggest challenge, but as long as the Rows remain ~ :45 with a quick transition to fast Burpees, and the Power Cleans go unbroken, we should be able to hit this!
Goal (All) → 5+ Rounds. Each round should remain under 2:00 of working time. 1:00 on the Row, leaving 1:00 to complete both the Burpees/Up-Downs and the Cleans. Should choose a load that allows 5 unbroken reps of the Power Clean.
-Scaled-
IN TEAMS OF 2, 21 MIN AMRAP:
20 Cal Row*
20 Up-Downs over Bar
10 Power Cleans (95/65)
Partner 1 works while Partner 2 Rests. Split work as needed.
*Rowers busy? Option to perform 1:00 Assault Bike or 200m Run.
20 HK
20 BK
20 JJ
Then 1 Round:
6/6 SA Ring Row
12 Tuck-Ups
8 Scap Pull-Ups
10 Alt. Lunge + Reach
Then 2 Rounds w/ Light-Moderate KB
3/3 KB Deadlift
3/3 KB Swing
3/3 KB Strict Press
3/3 KB Push Press
(Week 5 of 8)
4 Rounds:
15 KB Swings (53/35)(RX+70/53)
10 TTB
21 Alt. OH Lunges (45/25)
200m run
Goal (Fittest) → The goal for the Fittest is going to be 10:00-14:00 or faster. Focus on keeping a pace you can maintain for the first few Rounds and pick it up towards the end. 2:30-3:30 Rds is the pace to hold. Steady pace and quick transitions are key!
Goal (All) → The goal for all of our athletes is to finish this workout in 12:00-16:00 or faster. This workout is a continuous GRIND we are trying to find a challenging pace, but one we can hold for the whole workout. A 3:00-4:00 per Round pace is where you want to be at.
-Scaled-
4 Rounds:
15 KB Swings (26/18)
10 K2E
21 Alt. OH Lunges (15/5)
200m run
2:00 Cardio Choice
:30 Bear Crawl
10 Bootstrappers
Then 2 Rounds:
10 Hollow Rocks
5 Single DB Front Squats
5 Single DB Push Press
2 SETS
E2MOM x 10 MINUTES
10 Alt. Sit Throughs
10 Single DB Hollow Flutter Kicks* (https://www.youtube.com/watch?v=YiNUKCqvpAU)
10 Single DB Thrusters
(Rest 1:00 b/t Sets)
*L+R = 1 Rep
**Total Workout Time = 21:00
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
Pizza Delivery
Then, 1 Round:
10 Air Squats
10 Alt. Box Step-ups
:30 Walk on Toes
10 Partner Push Ups
:30 Single Unders
10 Floor Press (Empty Bar)
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Clean
10 Alt. Elbow Punches
3 Hang Power Clean
*Start Moderate & Build to Heavy.
8 Min AMRAP:
8 Hang Power Clean (95/65)(RX+135/95)
8 Up-Down Box Jump Overs (24/20)
40 DU
(Rest 2:00)
6 Min AMRAP:
6 Hang Power Clean
6 Up-Down Box Jump Overs
40 DU
(Rest 1:00)
4 Min AMRAP:
4 Hang Power Clean
4 Up-Down Box Jump Overs (24/20)
40 DU
Goal (Fittest) → For each AMRAP our fittest athletes should be looking to complete 3.5-4+ rounds and remain unbroken the whole way throughout. The Double Unders should be completed in :30 or less each set.
Goal (All) → For each AMRAP all athletes should be looking to complete 3+ rounds. Choose a load that allows smooth, consistent, and unbroken Hang Power Cleans, with major focus on proper form! The Double Unders modification should be completed in :30 or less each set.
-Scaled-
Hang Power Clean (75/50)
Up-Down Box Jump/Step Over (18/12)
20 DU/Attemps or 50 SU
5 Up/Down Dog
10 Up-Downs
10 Alt. Cossack Squats
5 Scap Pull Ups or Scap Ring Rows
10 Alt. Curtsy Squats
5 Straight Leg Sit Ups
10 Kipping Swings
Then 1 Round w/ PVC or Empty Bar:
8 Sumo-Stance RDL
8 Sumo-Stance Good Mornings
FOR TIME:
50 KB Swings (53/35)(RX+70/53)
25 Pull-Ups
50 KB Alt. Goblet Lunges
30 TTB
25 KB Alt. Goblet Lunges
50 Pull-Ups
25 KB Swings
Goal (Fittest) → Fittest are looking to complete today’s workout around 10:00 – 11:00 minutes. Round of 25 Pull Ups in 1-2 sets, round of 50 in 2-4 sets. Quick Shakeout on the KB Alt. Goblet Lunges, but could go unbroken if you needed too. Same for TTB.
Goal (All) → All athletes should be looking to complete today’s workout under 13:00 minutes. Both the Pull-Ups and K2E should be done in 2-4 Sets. Picking controlled numbers that you can move through. The KB Alt. Goblet Lunge should be done in 2-3 Sets. Pick movements and loads that allow you to chip away at the number of reps assigned.
-Scaled-
FOR TIME:
30 KB Swings (26/18)
30 Jumping Pull-Ups or Ring Rows
30 KB Alt. Goblet Lunges or BW Alt. Lunges
30 K2E
30 KB Alt. Goblet Lunges or BW Alt. Lunges
30 Jumping Pull-Ups or Ring Rows
30 KB Swings
20 HK
20 BK
20 Mt. Climbers
Then, 1 Round:
4/4 Samson Stretch
6/6 Box Step Ups
4 Inchworms
Then, 1 Round:
2 Wall Walks
6 Box Jumps
Perform 3-5 Reps of HSPU*
Then, superset with gradually increasing attempts of max height box jump!
*Progressions*
Beginner – Pike Push Up
Intermediate – Box HSPU, or Wall Walk
Advanced – HSPU (Kipping or Strict) or Deficit HSPU
Max Height Box Jump
20 Min EMOM:
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of 5 Box Jumps (24/20) + 5 Strict HSPU or DB Push Press (50/35)
MIN 5 – Rest
Goal (Fittest) → The goal for the Fittest should be to finish each Run interval in 1:30-1:45 or faster if possible. For the AMRAP these athletes should strive for 3.5 – 4.5 RDS. 2:00 AMRAP so transitions have to be ultra quick. Box Jumps and HSPU stations should be right next to each other.
Goal (All) → The Goal for all is to finish the Run in that 2:00 time cap or scale appropriately to allow this. For the AMRAP 2.5 – 3.5 RDS would be a solid score.
-Scaled-
20 Min EMOM:
MIN 1&2 – 200-300m Run
MIN 3&4 – AMRAP of 5 Box Jumps or Alt. Step Ups (18/12) + 5 Box HSPU or DB Push Press (30/20)
MIN 5 – Rest
20 JJ
Team KB Tap Relay!
2:00 Front Rack/Thoracic Mobility
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL (:03 eccentric)
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans (pause :02 just below knee)
15:00 to build to a heavy single.
(Week 4 of 8)
5 Rounds:
12 Burpees Over Bar
9 Hang Power Cleans (135/95)(RX+165/115)
Goal (Fittest)* → Sub 9:00 for the fittest. These athletes will go unbroken from start to finish. The key here for those faster times is pushing the burpee pace and a quick transition to the barbell.
*Goal (All)* → Goal is sub 11:00. Leave the Up-Downs behind and challenge yourself with burpees today! Find a weight for power cleans that allows great form and unbroken reps to start, but breaking them up into two sets for rounds 3+.
-Scaled-
5 Rounds:
8 Burpees Over Bar
9 Hang Power Cleans (105/70)
400m Run
10 Band Pull Aparts
Then 2 Rounds:
5/5 SA Ring Rows
5/5 SA DB Deadlift
5 Kipping Swings or Hollow Rocks
5/5 SA DB Upright Row
5 Jumping Pull Ups
*Superset w/ 6-10 DB Pullovers.
FOR TIME:
22-18-14-10-6
Alt. DB Snatch (50/35)
11-9-7-5-3
Bar Muscle-Up
Goal (Fittest) → Your fittest are aiming for sub 11:00. Unbroken on the DB Snatches and big sets of the BMU. Your MU ninjas may go unbroken on this one.
Goal (All) → The goal is Sub 13:00. This will vary for athletes that are reducing the MU reps or going with their adjusted movement option. This should be their most challenging Pull-Up option for those that are not performing the BMU.
-Scaled-
FOR TIME:
22-18-14-10-6
Alt. DB Snatch (30/20)
11-9-7-5-3*
Jumping MU or Up-Down Pull Up
*Option for MU w/ reduced reps: 9-7-5-3-1
1 Round:
1:00 Row @ Mod Pace
10 Push-Up to Down Dog
10 Cat Cows
10 Moose Antlers
10 Alt. V-Ups
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Push Press
3 Split Jerk (Hold Dip :02)
15:00 to build to a heavy single.
(Week 4 of 8)
16 Min EMOM:
Min 1 – 250m Row (:50 cap)
Min 2 – 10 HRPU*
Min 3 – 7 Push Jerks (95/65)(RX+135/95)
Min 4 – :45 Low Plank Hold
*Increase by 5-Reps Every Round.
Goal (Fittest) → Fittest should be pushing for RX+ weight on the Barbell and going unbroken. Each round you should be looking to add about :10 – :20 seconds due to the additional 5 Hand Release Push-Ups. Row should be done at :40 or under.
Goal (All) → Athletes should find weight that allows Push Jerks to be completed in 1 set with perfect form. Looking to add about :10-15 seconds to each round as the Hand Release Push-Ups progress. Row should be done by :50 mark.
-Scaled-
16 Min EMOM:
Min 1 – 200m Row (:50 cap)
Min 2 – 10 HRPU*
Min 3 – 7 Push Jerks (85/60)
Min 4 – :30 Low Plank Hold
*Increase by 2-Reps Every Round.
2:00 Cardio Choice
Then, 2 Rounds:
10 Alt. High Plank Shoulder Taps
10 Bicycle Crunches
10 Mt. Climbers
Then, 2 Rounds w/ Light DB:
5 DB Front Squats
5 DB Push Press
TABATA, 8 SETS (:20 ON / :10 REST)*
TABATA 1 – Cross-Body Mt. Climbers (L+R= 1 Rep)
TABATA 2 – Single DB Thrusters
TABATA 3 – Cardio Choice
TABATA 4 – Alt. DB Halos (https://www.youtube.com/watch?v=o9OszDfC39E)
-Rest 1:00 b/t Tabatas-
*Complete 8 sets of one Tabata before moving to the next one
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
400m Run
5 Inch Worms
Then 2 Rounds:
5 Slow Plate Goblet Squats w/ Pause in the bottom
5/5 Plate Single Leg RDL
10 Glute Bridges w/ Pause in the top
10 Plate Sumo Deadlifts
IN TEAMS OF 2…
20 Min AMRAP**
20 Deadlifts*
20 Up-Downs Over Bar
30 Partner Sit-Ups
*Rounds 1+2: (135/95)
Rounds 3+4: (155/105)
Rounds 5+6: (185/135)
Rounds 6+Beyond: (225/155)
**Partner 1 works while Partner 2 rests. Split Work as needed. Partner Sit-Ups are performed together for 30 reps total and p artners interlock heels.
Goal (Fittest) → 8+ Rounds. Athletes getting into this range are cruising on the Deadlifts, going unbroken throughout most of the workout, maybe breaking on the final prescribed weight to preserve the back!
Goal (All) → Around 6 rounds is a solid effort, breaking the work up early, and setting into a steady pace throughout the workout.
-Scaled-
IN TEAMS OF 2…
20 Min AMRAP**
10 Deadlifts*
15 Up-Downs Over Bar
20 Partner Sit-Ups
*Rounds 1+2: (95/65)
Rounds 3+4: (115/80)
Rounds 5+6: (135/95)
Rounds 6+Beyond: (155/105)
2 Rounds:
5 Up/Down Dog
10 Alt. Cossack Squats
:30 Squat Hold
2 Rounds:
1 Wall Walk
5/5 DB High Pull (RD2: DB Snatch)
10 Scap Pull-Ups or Scap Ring Rows
10 Kipping Swings or Hollow Rocks
15 minutes to work on the following:
*Progressions*
Beginner: Kick-Up Drills, Bear Crawl, Box Rotation, Headstand
Intermediate: Wall/Partner-Assisted HS Hold, Wall-Assisted HS Hold w/ Alt. Shoulder Taps, Partner-Assisted HS Walk
Advanced: Unassisted HS Hold, HS Walk (+ obstacles)
FOR TIME:
10-15-20-25-30
Alt. DB Snatches (35/30)(RX+50/35)
20-20-20-20-20
Air Squats
15-15-15-15-15
C2B Pull Ups
Goal (Fittest) → Fittest athletes should be looking to achieve sub 14:00 for this workout. They should aim for unbroken reps almost entirely. Air Squats should be unbroken and completed around :30 or less. Chest to Bar Pull-ups should be completed 1-2 sets with a quick break in between.
Goal (All) → Everyone else should look to complete this workout under 15:00. They should aim to complete DB Snatches in smooth sets. Air Squats should take 2 sets max. Pull-ups should be completed 2-3 sets with a quick break in between.
-Scaled-
FOR TIME:
10-15-20-25-30
Alt. DB Snatches (25/15)
15-15-15-15-15
Air Squats
10-10-10-10-10
Pull Ups, Jumping Pull Ups, or Ring Rows
8 Min EMOM:
MIN 1 – :45 JJ
MIN 2 – 5 Scap Push-ups + 5 Push-Ups
MIN 3 – 6-10 Hanging Knee Raises
MIN 4 – 3 Rope Walks
Then 2 Rounds w/ PVC or Empty Bar:
3 Hang Muscle Clean
8 Alt. Elbow Punches
3 Hang Power Clean
3 Strict Press
*Pause :02 @ chest
“Pot O’ Gold”
FOR TIME:
25 Burpees
400m Run
5 Rope Climbs
25 Push Press (95/65)(RX+115/80)
800m Run
25 Push Press
5 Rope Climbs
400m Run
25 Burpees
Goal (Fittest) → The goal for the fittest should be around 17:00. Keeping the set of 25 Burpees and 200m Run sub 3:00. The Push Press should be 1-2 sets. Rope Climbs need to be smooth here, brief rests between each rep. For 800m Run, strive to keep this 3:30-4:00.
Goal (All) → 20:00 or less. The set of 25 Burpees/Up-Downs should take no longer than 3:30. The Push Press should be kept to 2-3 sets max, so choose a load accordingly that allows perfect form even in later rep! Smooth and comfortable on the Rope Climb/Walks. 400m Run should be capped at 4:00.
-Scaled-
FOR TIME:
25 Up-Downs
200m Run (2:30 cap)
5 Rope Walks
25 Push Press (65/45) or DB Push Press (25/15)
400m Run (4:00 cap)
25 Push Press or DB Push Press
5 Rope Walks
200m Run (2:30 cap)
25 Up-Downs
:30 Row (Arms Only)
10 Alt. Box Step Ups
10 Supermans
:30 Row (Legs Only)
8 Alt. Lateral Box Step Overs
8 RDL
1:00 Row (Full Stroke)
6 Alt. Lunges
6 Box Jumps
6 Pendlay Row (Hold :02)
5 Rounds:
16 Alt. DB Step-Ups (35/20)/(24/20)
16 Box Jump Overs
16 Cal Row
(Rest 1:00 b/t Rounds)
Goal (Fittest) → 18:00 or less including rest. Fast, unbroken movement on the Step-Ups and BJOs. Under 1:00 to complete row.
Goal (All) → 20:00 or less including rest. Find a moderate pace to allow athletes to keep moving until rest period. Break BJOs into 2-3 sets max. 1:15 or less to complete row.
-Scaled-
4 Rounds:
16 Alt. DB Step-Ups (20/15)/(18/12)
16 Box Jump Overs
16 Cal Row
(Rest 1:00 b/t Rounds)
Pizza Delivery
2:00 Front Rack/Throacic Mobility
Then 1 Round:
5 Bootstrappers
10 PT
5 Paused Jump Squats
5 Split Jerks w/ PVC
Then 2 Rounds w/ Empty Bar or PVC
3 Hang Muscle Clean (:03 Eccentric)
10 Alt. Elbow Punches
3 Hang Power Clean + Front Squat
3 Push Press
3 Split Jerk
(Week 3 of 8)
FOR TIME
27-21-15-9
Power Clean (95/65)(RX+135/95)
Ring Dip or HRPU
Goal (Fittest) → Fittest should be going sub 12:00 minutes here today. Should be able to hold on to the Barbell for 8+ Reps throughout. Look to complete larger Sets on the Dips or Hand Release Push-Ups as well. If you haven’t done this with Strict Dips, look to add that challenge today.
Goal (All) → All athletes should be completing this in under 15:00 minutes. Looking for a barbell weight we can do 5-7+ Reps at a time with solid form. Starting off strong, but having the ability to adjust to smaller and quicker Sets as needed. Breaking up the Dips or Hand Release Push-Ups to sets that work best for the individual. Keeping it moving and steady. Dips ideally 3-5 and Hand Release Push-Ups 7+.
-Scaled-
FOR TIME
21-15-12-9
Power Clean (75/55)
Box Dip or HRPU
400m Run
10 Alt. Bird Dogs
Then, 2 Rounds:
10 Alt. Groiners
8 Alt. Curtsy Squats
6/6 SL Glute Bridges
4 MB Thrusters
Tempo @ 32X1
4 Rounds:
15 Up-Downs
40 Unbroken Wall Balls (20/14)*
(Rest 1:30 b/t Rounds)
*Anytime athletes breaks by dropping ball or stopping the unbroken reps, must run 100m then continue the set.
Goal (Fittest) → Fittest should be looking to keep both the Up-Downs and Wall Balls Unbroken. If they do break on the Wall Balls the Run should be completed under :30 seconds. 14:00 minutes or less on this one.
Goal (All) → All athletes should be looking to complete the Up-Downs in 2 Sets max. Our Wall Balls should be completed in no more than 2 Sets ideally. Runs should be done at :30 or less. Look to complete under 16:00 today.
-Scaled-
4 Rounds:
10 Up-Downs
40 Wall Balls (14/20)
(Rest 1:30 b/t Rounds)
2:00 Cardio Choice
Then, 6 Min EMOM:
Min 1 – 10 Alt. Curtsy Squats
Min 2 – 10 DBL DB Swings
Min 3 – 10 Alt. DB Snatches
5 Rounds…
4 Min AMRAP:
20 Mt. Climbers (L+R = 1 Rep)
3 DB Devil’s Press (50/35)
10 Alt. Skater Hops
3 DB Devil’s Press
(Rest 1:00 b/t Rounds)
-Scaled-
DB (30/20)
FLOW STRETCHING
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
2:00 Pigeon (1:00 each side)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)
20 HK
20 BK
20 JJ
5 Up/Down Dog
Partner Single Under Race! (Best of 3)
Then, 1 Round:
5 Scap Pull Ups or Scap Ring Rows
5 Air Squats @ 32X1
5 Hang Muscle Cleans
1 Round:
5 Kipping Swings or Hollow Rocks
5 Front Squats (with 2L/2R Elbow Punch at top)
5 Push Press
1 Round:
5 Jumping Pull Ups or Ring Rows
5 Hang Power Cleans
5 Thrusters
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
“NON-OPEN OPTION”
For time:
21 jumping pull ups or ring rows
42 single-unders
21 db thrusters (30/20)
18 jumping pull ups or ring rows
36 single-unders
18 db thrusters
15 jumping pull ups or ring rows
30 single-unders
15 db thrusters
Time cap: 12 minutes
Pizza Delivery!
Then, 1 Round:
10 Boot Strappers
20 Alt. High Plank Shoulder Taps
10 Tuck Ups
20 Mt. Climbers
8 Alt. Sit Thrus
6 Air Squats
6 Up-Downs
10 Min EMOM:
MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats
MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
(Rest 3:00)
10 Min EMOM:
MIN 1 — AMRAP of 4 DB Russian Twists (20/10)* + 4 Alt. Jump Lunges
MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
*L+R = 1 Rep. Option to complete w/ just bodyweight.
Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.3 tomorrow!
Goal (Fittest) → Approach for today’s workout depends on how you are considering handling the Open. If you want a great workout today…push the cardio today and go fast on all the other movements. Aim to get into 4 Rounds or more during AMRAPs. The effort should be on keeping the intensity high and fast transitions. If you want a prep workout to stay fresh for tomorrow…go through the motions and move for quality the entire workout.
Goal (All) → Focus on quality and a challenging pace, and aim to get into 3 Rounds during AMRAPs. The effort should be on the quality of the movement even when they start to feel the fatigue. If your goal is to be 100% for tomorrow…go through the motions and move for quality the entire workout.
-Scaled-
10 Min EMOM:
MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats
MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
(Rest 3:00)
10 Min EMOM:
MIN 1 — AMRAP of 4 Russian Twists (10/5)* + 4 Alt. Lunges (no jump)
MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
*L+R = 1 Rep. Option to complete w/ just bodyweight.
Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.3 tomorrow!
5 Inch Worms
10 Alt. Cossack Squats
5 Up-Downs
10 Partner Push-Ups
10 Partner Underhand MB Tosses
Then 2 Rounds w/ PVC or Empty Bar:
5 Sumo-Stance RDL
5 Sumo-Stance Good Mornings
*Compare to 1/27/22.
IN TEAMS OF 2…
18 Min AMRAP:
7 Burpees
11 Push-Ups
22 KB Swings (53/35)(RX+70/53)
*Partner 1 Works on the Burpees and Push-Ups while P2 performs the KB Swings. 1 Round = Both partners performing all the reps. The KB may not touch the floor! If the KB Touches the floor, both athletes must perform a 100m Partner run before resuming.
(Score is Rounds + Reps)
Goal (Fittest) → Fittest can get into 8+ rounds here going fast and unbroken. All engine for this one!
Goal (All) → Everyone should aim to be getting to the 6 round mark. Take rest as needed, but look to find an average pace both partners can sustain! Break the KB swings up into 2-3 sets!
-Scaled-
IN TEAMS OF 2…
18 Min AMRAP:
7 Up-Downs
11 Band-Assisted Push-Ups or HRPU
22 KB Swings (26/18)
*Partner 1 Works on the Burpees and Push-Ups while P2 performs the KB Swings. 1 Round = Both partners performing all the reps. The KB may not touch the floor! If the KB Touches the floor, both athletes must perform a 100m Partner run before resuming.
200m Run
Partner Plate Race! (Best of 3)
Then, 8 Min EMOM:
MIN 1 – :40 Single Unders
MIN 2 – 8 Push-Ups on DBs*
MIN 3 – 5 Scap Pull Ups or Scap Ring Rows + 5-10 Hanging Knee Raises
MIN 4 – 8 Alt. (No Push-Up) Renegade Row**
*Athletes can also perform the Push-Up on their Knees
**Use DBs that are 50-60% of Workout Weight. Athletes start in a high plank. They will row the DB same action as a Ring Row and alternate arms (this will be 4 per arm)
*Weighted Pull-Ups if Bodyweight isn’t challenging.
16 Min EMOM:
MIN 1 – 50 DU*
MIN 2 – 15 TTB*
MIN 3 – Max DB (No Push-Up) Renegade Rows** (50/35)
MIN 4 – Rest
*All work in MIN 1 & 2 must be completed by :50 mark.
**L+R = 1 Rep
(Score is round w/ fewest reps)
Goal (Fittest) → The Fittest should be shooting for unbroken reps. Challenge them to get both Double Unders and Toes To Bar done in under :30. 6+ Reps on the Renegade Row is the goal, aim to earn each rest minute and really push the Renegade Row through the whole EMOM.
Goal (All) → Complete the reps of the EMOM in 2-3 Sets. If you can’t get all the reps for the EMOM, find a challenging number to reach in :50, try to get that number every round. 3-6+ Reps on the Renegade Row. Stay consistent with the reps through all of the rounds.
-Scaled-
16 Min EMOM:
MIN 1 – 25 DU/Attempts or 50 Single Unders
MIN 2 – 10-15 K2E
MIN 3 – Max DB Renegade Rows* (30/20)
MIN 4 – Rest
*All work in MIN 1 & 2 must be completed by :50 mark.
*L+R = 1 Rep
(Score is round w/ fewest reps)
20 JJ
10 Cat Cow
8 Cuban Press (light plates)
10 Alt. High Plank Shoulder Taps
8 Push Up to Down Dog
Then, 2 Rounds w/ PVC or Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Strict Press
3 Push Press
3 Push Jerk (Fast drop, pause :02 in catch)
*Bar comes from the rack.
(Week 2 of 8)
ON A 15:00 RUNNING CLOCK…
50 Push Jerks (115/75)(RX+155/105)
100 Burpees Over Bar
Max Wall Balls (20/14) in time remaining…
*Partition the Push Jerks & Burpees in any reps or order to complete all 150 reps.
(Score is Reps of Wall Ball)
Goal (Fittest) → Fittest should be looking to have about 4:00 minutes or more to accumulate Wall Balls. Being able to do confident sets of 5-7 at minimum for the Push Jerk and smooth yet fast during the Burpees Over Bar.
Goal (All) → All athletes should be looking to have about 2:00 minutes or more on the Wall Balls. Use a Barbell weight we can get at least 5 Reps with great form! Burpees/Up-Downs should be steady and consistent. Looking to build pace as you progress.
-Scaled-
ON A 15:00 RUNNING CLOCK…
8 Rounds:
5 Push Jerks (95/65)
10 Up-Downs Over Bar
Max Wall Balls (14/10) in time remaining…
200m Run
10 Alt. Box Step Overs
10 Alt. SL V-Ups
5 Box Jumps
5 V-Ups
Then 2 Rounds w/ PVC or Empty Bar:
3 RDL
3 Clean High Pull
3 Hang Power Cleans
10 Alt. Elbow Punches
3 Front Squats @ 32X1
*Quick Rest b/t Reps & Rest as Needed b/t Sets.
*Each Rep = 1+1.
(Week 2 of 8)
3 Rounds:
400m Run
10 Hang Power Clean (95/65)
30 Sit-Ups
10 Hang Squat Clean
10 Box Jumps (30/24)
Goal (Fittest) → Fittest should be looking to complete 13:00 minutes or less. Run should be completed in under 2:00 minutes here. All variations of the Hang Clean (Power & Squat) should be fast and unbroken. No rest during the Sit-Ups besides trying to shake out those Legs. Keep the Box Jumps smooth and fast here.
Goal (All) → All athletes should be looking to complete between 14:00-16:00 minutes today. Run should be completed in no more than 2:15 today. Break up the Cleans into two sets. Keep the Sit-Ups and Box Jumps/Step Ups steady here.
-Scaled-
3 Rounds:
200m Run (2:15 cap)
10 Hang Power Clean (65/45)
20 Sit-Ups or Tuck Ups
10 Hang Squat Clean or 5 Hang Power Clean + 5 Front Squat
10 Box Jumps or Alt. Step Ups (18/12)
ON A 5:00 RUNNING CLOCK…
:30 Alt. Knees to Chest
:30 Alt. Leg Swings
:30 Low-to-High Plank
:30 Alt. Lunges
:30 Bootrappers
:30 Broad Jumps
Cardio Choice Until End.
4 SETS FOR MAX REPS:
1:00 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
1:00 DB Goblet Squat
1:00 Low Plank
(Rest 1:00 b/t Sets)
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
400m Run
5 Inch Worms
Then, 2 Rounds:
10 PVC Kang Squats (https://www.youtube.com/watch?v=p2cQp1aAWjc)
8 Up-Downs (RD2: Burpees)
6 Alt. Groiners w/ Thoracic Twist
4 RDL (:03 eccentric) (empty bar)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
“NON-OPEN OPTION”
10 Min AMRAP:
6 Deadlifts (155/105)
6 Bar Facing Burpees
100m Run
Pizza Delivery!
Then 2 Rounds:
10 JJ
8 Med Ball G2O
10 Alt. High Plank Shoulder Taps
8 Russian Twists (L + R = 1 Rep)
4 DBL KB Deadlifts + :10 Farmers Hold
-15 min to find challenging weight for 2 lengths of gym floor!
-Always starts with a perfect deadlift!
10 Min EMOM:
MIN 1 — AMRAP of 4 Mt. Climbers* + 4 MB Ground to Overhead (20/14)(RX+40/25)
MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
*L+R = 1 Rep. Can rest hands on Med Ball or floor, athlete choice.
(Rest 3:00)
10 Min EMOM:
MIN 1 — AMRAP of 4 MB Sit-ups + 4 Lateral Ball Slams**
MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
** https://www.youtube.com/watch?v=aKsshoobH2E
Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.2 tomorrow!
Goal (Fittest) → Approach for today’s workout depends on how you are considering handling the Open. If you want a great workout today…push the cardio today and go fast on all the other movements. Aim to get into 4 Rounds or more during AMRAPs. The effort should be on keeping the intensity high and fast transitions. If you want a prep workout to stay fresh for tomorrow…go through the motions and move for quality the entire workout.
Goal (All) → Focus on quality and a challenging pace, and aim to get into 3 Rounds during AMRAPs. The effort should be on the quality of the movement even when they start to feel the fatigue. If your goal is to be 100% for tomorrow…go through the motions and move for quality the entire workout.
-Scaled-
Use Med Ball (14/10)
Sub Bodyweight Sit Ups for MB Sit Ups!
Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.2 tomorrow!
1 Round:
10 Band Pull-Aparts
10 Pike Push-Ups
5 Slow Banded Good Mornings
1:00 Row
Then, 1 Round:
10 RDL
10 Scap Pull Ups or Scap Ring Rows
5 Jumping Pull Ups (slow eccentric!)
1:00 Jump Rope
*Start moderate-light, increase weight every set, and build to heavy set of 2.
IN TEAMS OF 2…
ON A 4:00 RUNNING CLOCK…
Alt. Max Reps of Double Unders for :30
Immediately Into…
16 Min AMRAP:
3 Wall Walks (RX+ 9 HSPU)
9 Hang Power Cleans (115/80)(RX+135/95)
12 Cal Row
*Partner 1 works while Partner 2 rests. For the DU, P1 works for :30 then P2 works for :30 until 4:00 lapses. For the AMRAP, Partners will alternate every movement. P1 performs Wall Walks, P2 performs Hang Power Cleans, P1 performs Row, P2 performs Wall Walks, etc. Only 1 athlete is working at a time.
Goal (Fittest) → 6+ Rounds is a tough and challenging pace to maintain while performing Wall Walks. If you’re a HSPU ninja and you opt with those, you could get into the 7+ Round range.
Goal (All) → 5 Rounds +. Every movement should stay under 1:00 of work, averaging 3:00 per round. The Hang Power Cleans will be faster, the Wall Walks/HSPU may be slower, and the row (including transitions) should be 1:00.
-Scaled-
IN TEAMS OF 2…
ON A 4:00 RUNNING CLOCK…
Alt. Max Reps of DU Attempts or Single Unders for :30
Immediately Into…
16 Min AMRAP:
3 Wall Walks
9 Hang Power Cleans (95/65)
10 Cal Row
250m Row
Then 1 Round:
8 Alt. PVC Pass Through Lunges
6/6 ½ Kneeling Bottoms Up KB Press (Light)
6/6 SL Glute Bridges
Then 2 Rounds w/ PVC or Empty Barbell:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Strict Press
3 Push Press
(Week 1 of 8)
(Week 1 of 8)
TABATA, 8 ROUNDS, :20 ON | :10 OFF
Tabata 1 – DB Push Press (35/20)(RX+50/35)
Tabata 2 – Box Jumps (24/20)
Tabata 3 – Cal Row
*Rest 1:00 b/t Tabatas.
Goal (Fittest) → 18+ reps per effort on Push Press. 10+ reps per effort on Box Jumps. 7+ Cals per effort on Row.
Goal (All) → 13+ reps per effort on Push Press. 8+ reps per effort on Box Jumps/Step Ups. 5+ Cals per effort on Row.
-Scaled-
TABATA, 8 ROUNDS, :20 ON | :10 OFF
Tabata 1 – DB Push Press (25/15)
Tabata 2 – Box Jumps or Alt. Step Ups (18/12)
Tabata 3 – Cal Row
*Rest 1:00 b/t Tabatas.
30 HK
30 BK
10 Partner Push Ups
10 Partner Sit Ups
Then 2 Rounds:
5/5 SA DB Floor Press
5 Up-Downs
10 Kipping Swings or Hollow Rocks*
*RD2: K2E or Hanging Knee Raises
*Start Moderate, build to Heavy
2 Rounds:
800m Run
30 Burpees
20 TTB
Goal (Fittest) → Fittest coming in at 12:00 or less! The Run should be completed in no greater than 4:00. Burpees and TTB are unbroken.
Goal (All) → All athletes should be looking at 14:00 or less. Scale run to be completed in 4:00-4:30. Break Burpees/Up-Downs into 3 sets max.
-Scaled-
2 Rounds:
400m Run
30 Up-Downs
20 K2E or Tuck Ups
PVC “Circle of Doom!”
Then, 1 Round:
10 PT
5/5 SA Ring Rows
5 MB Front Squats
5 MB Cleans
Then, 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch-Grip RDL
Muscle Snatch
Drop Snatch to Power Position
Hang Power Snatch
*All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch.
(Week 1 of 8)
11 Min AMRAP:
20 Med Ball Cleans (20/14)(RX+40/35)
10 Ring Rows
5 Hang Power Snatch (115/80)
Goal (Fittest) → Fittest should be looking to complete 4-5 Rounds for today. Keep the MB Cleans and Ring Rows unbroken. Bar stays in hands for all Hang Power Snatch!
Goal (All) → All athletes should be completing 3-4 Rounds. Smooth pace on the MB Cleans. Quick shakeout between sets of Ring Rows. Choose a moderate barbell load for Hang Power Snatch and focus on form!
-Scaled-
11 Min AMRAP:
15 Med Ball Cleans (14/10)
10 Ring Rows
5 Hang Power Snatch (80/55)
8 Inch Worms
Then, 2 Rounds:
1:00 Cardio Choice
10 Plank Rotations
8 Up-Down Mountain Climbers
6 Lunge + Lunge + Push-Up
4 Sit Ups
5 SETS FOR MAX REPS:
1:00 Burpee + Extra Push-Up
1:00 Russian Twists
1:00 Alt Sit-Thrus
1:00 Walking Lunges
1:00 Tuck-Ups
Rest 1:00 b/t sets.
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
20 JJ
20 Front Jacks
10 PT
10 ATW
Then, 3 Rounds:
3 Push-Ups to Down Dog
6 Alt. DB Deadlifts*
9 Alt. Box Step Overs
*RD2: Alt. DB Upright Row. RD3: Alt. DB Hang Snatch (hang to knee height)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
“NON-OPEN OPTION”
15 Min AMRAP:
9 Hand Release Push-Ups
12 Alt. DB Snatch (50/35)|(35/20)
15 Box Jumps or Alt. Step Ups (24/20)|(18/12)
400m Run
15 Partner Sit Ups
3 Wall Walks
Then, 2 Rounds (FOR QUALITY!):
10 MB Deadlifts
10 MB Strict Press
10 MB G2O
10 MB Alt. Reverse Lunges
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
If proficient:
-Deficit HSPU
-Handstand Walk
-Free-Standing HSPU!
10 Min EMOM:
MIN 1 – AMRAP of 4 Ball Slams (20/14)(RX+40/25) + 4 Alt. Single-Leg V-Ups
MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
Rest 3:00
10 Min EMOM:
MIN 1 – AMRAP of 4 KB Swings (Athlete Choice) + 4 Alt. Lunges
MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.1 tomorrow!
Goal (Fittest) → Approach for today’s workout depends on how you are considering handling the Open. If you want a great workout today…push the cardio today and go fast on all the other movements. Aim to get into 4 Rounds or more during AMRAPs. The effort should be on keeping the intensity high and fast transitions. If you want a prep workout to stay fresh for tomorrow…go through the motions and move for quality the entire workout.
Goal (All) → Focus on quality and a challenging pace, and aim to get into 3 Rounds during AMRAPs. The effort should be on the quality of the movement even when they start to feel the fatigue. If your goal is to be 100% for tomorrow…go through the motions and move for quality the entire workout.
-Scaled-
10 Min EMOM:
MIN 1 – AMRAP of 4 Ball Slams (14/10) + 4 Alt. Single-Leg V-Ups or 4 Tuck Ups
MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
Rest 3:00
10 Min EMOM:
MIN 1 – AMRAP of 4 KB Swings (26/18) + 4 Alt. Lunges
MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)
Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.1 tomorrow!
1 Round:
:30 HK
5 Scap Pull-Ups into 5 Kipping Swings or 5 Scap Ring Rows into 5 Hollow Rocks
:30 BK
5 Scap Push-Ups into 5 Plyo Push-Ups
:30 Alt. Knee Hugs
5 Strict Pull-ups or Ring Rows
Then 2 Rounds w/ Light Pair of DBs:
5 DB RDL
5 Supinated DB Bent Rows
5 DBL DB Snatches
*Tempo @ 22X1
IN TEAMS OF 2…
20 Min AMRAP:
10 Up-Down Devils Presses (35/25)(RX+50/35)
15 Pull-Ups
15 Push-Ups
100m Sprint
*P1 works while P2 rests, switching after a full round is completed.
Goal (Fittest) → Devils Presses, Pull-ups, Push-ups should be completed unbroken each set. The 100m Sprint should be completed in :30 or less.
Goal (All) → Choose a moderate weight and look to complete Devils Presses in about :30. Pull-ups and Push-ups should be completed in 1-3 quick sets. The 100m Run should be completed around :35.
-Scaled-
IN TEAMS OF 2…
20 Min AMRAP:
10 Up-Down Devils Presses (25/15)
10 Jumping Pull-Ups or Ring Rows
10 HRPU or Band Assisted Push-Ups
100m Sprint
*P1 works while P2 rests, switching after a full round is completed.
Not for time:
3 Rounds
25 Empty Barbell Curls
25 Tricep push down with band
20 Wrist Curls (10-R/10-L)
50 JJ
Then, 2 Rounds:
10 Bootstrappers
5 Push-Up to Down Dog
Then, 2 Rounds:
10 Air Squats @ 2020
5 Strict Press
Then, 2 Rounds:
10 Alt. Cossack or Curtsy Squats
5 Push Press (:02 eccentric)
FOR TIME:
30-20-10-30-20-10
Box Jump Overs (24/20)
Alt. Pistol Squats
*After each full set, complete 8 SH2OH (115/75)(RX+155/105)
Goal (Fittest) → The fittest should be finishing within 14:00-16:00. The reps start to add up quickly on the Pistols when we go back to the big sets of 30. Those that are good with the Pistols will go even faster.
Goal (All) → Everyone should aim to complete the workout in 17:00 or less. Choosing appropriate box height and barbell load will be key! For SH2OH, pick a weight that allows you to complete all 8 reps with good form before putting bar down.
-Scaled-
FOR TIME:
30-20-10-30-20-10
Box Jump Overs or Alt. Step Overs (18/12)
Air Squats
*After each full set, complete 8 SH2OH (85/60) or DB SH2OH (30/20)
200m Run
5 Inch Worms
Partner Plate Race! (Best of 3)
2:00 Front Rack/Thoracic Mobility
Then, 2 Rounds with an empty bar:
3 RDL
3 Clean High Pull
3 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (Pause :02 @ knee)
*Pause :02 @ knee both reps!
4 Rounds (12:00 time cap):
10 Deadlifts (155/105)(RX+225/155)
35 DU
5 Power Cleans
35 DU
Goal (Fittest) → This one won’t take long, as fittest should be going unbroken! Lots of engine here. 9:00 minutes or less.
Goal (All) → Looking for 10:00 to 12:00 minutes here. Break Deadlifts into two sets and shoot for singles on the Power Cleans. Make sure load on the barbell allows for focus on great form! Give those DU’s a try today!
-Scaled-
4 Rounds (12:00 time cap):
10 Deadlifts (95/65)
17 DU/Attempts or 50 SU
5 Power Cleans
35 17 DU/Attempts or 50 SU
1:00 Row (Moderate Pace)
10 Alt. Groiners
10 PT
10 ATW
5 Wall-Facing Squats
5 PVC OH Squats @ 32X1
Then 2 Rounds 5 Reps w/ Empty Bar or PVC:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squat (Pause :02)
15 Min to Build to a Heavy Triple!
(Week 8 of 8)
3 Rounds:
15 Cal Row
20 Burpees
20 Hang Power Snatch (75/55)(RX+95/65)
Goal (Fittest) → Fittest are looking to go 10:00-12:00 minutes or less…9:00??? Should be able to keep the Row to 1:00 minute or less. Burpees should be fast today. Keep Hang Power Snatch to 2 sets max.
Goal (All) → All athletes should be shooting for 12:00-14:00 minutes or less. Look to complete Row by 1:15 or less. Up-Downs should be consistent yet slightly pushed. Keep the Snatches light to allow focus on form. Perfect tempo!
-Scaled-
3 Rounds:
12 Cal Row
20 Up-Downs
20 Hang Power Snatch (45/35) or Alt. DB Snatch (30/20)
5 Min AMRAP:
20 Jumping Jacks
10 Alt. Groiners
10 Alt, Box Step-Ups
5 Burpees
5/5 Single DB Sumo Deadlifts
35 Min AMRAP:
4:00 Cardio (Conversational Pace)
10 Box Crawl Overs (30/24)*
30 Alt. Sit Throughs
8 Up-Down Box Crawl Overs (30/24)**
30 Sit-Ups
6 Up-Down DB Box Crawl Overs (30/24)**
*Use any object at home that you can climb over!
**Switch hands each time you cross the box. Perform DB Up-Down, place DB on box with same hand, crawl over box, grab DB in opposite hand and perform next rep.
-Scaled-
(24/20)
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
30 HK
30 BK
30 JJ
Then 2 Rounds:
5 Air Squats
5 Scap Pull Ups or Ring Rows
5 Kipping Swings or Hollow Rocks
Then 2 Rounds w/ Empty Bar:
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats
3 Strict Press
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Goal (Fittest) → Fittest should be looking for the 18:00-20:00 range today. This being made possible by larger sets of Pull-Ups, unbroken sets of Thrusters, and steady paces on the Runs.
Goal (All) → Select a modification or combination of two that allows you to get in 35-50 reps of Pulling. Target range for everyone is 23:00-25:00. Strive to keep runs under 2:30 and 4:30 respectively.
-Scaled-
For Time (25 Min Cap):
35 Jumping Pull-ups or Ring Rows
200m Run (2:30 Min cap)
21 Thruster, 45/35#
400m Run (4:00 Min Cap)
21 Thruster, 45/35#
200m Run (2:30 Min Cap)
35 Jumping Pull-ups or Ring Rows
400m Run
2 Rounds:
8 Up-Downs
8 Alt. Jump Lunges
6/6 ½ Kneeling Bottoms Up Press
Superset with…
7/7 Bulgarian Split Squats @ 2021*
*Weighted or Unweighted, athletes choice, but must keep strict adherence to the Tempo.
For Time (16:00 Cap):
Buy In: 40 KB or DB Alt. Goblet Lunges (53/35)|(RX+70/53)
Immediately Into…
4 Rounds:
20 KB Swings
15 Burpees to Target*
Immediately Into…
Cash Out: 40 KB or DB Alt. Goblet Lunges
*Target 6 inches above standing reach.
Goal (Fittest) → These athletes are going 14-15:00 or less. They should be going 2 sets max on the Lunges with a fast KB and Burpee pace.
Goal (All) → These athletes should be aiming for about 16:00. KB/DB load should not be the limiting factor here. Keep load moderate and move efficiently!
-Scaled-
For Time (16:00 Cap):
Buy In: 30 KB/DB or Bodyweight Alt. Goblet Lunges (26/18)
Immediately Into…
4 Rounds:
20 KB Swings
10 Up-Downs
Immediately Into…
Cash Out: 30 KB/DB or Bodyweight Alt. Goblet Lunges
1 Round:
6 Push-Up to Down Dog
10 Air Squats
6 Glute Bridges (Hold :02)
10 Scap Pull-Ups or Scap Ring Rows
1 Round:
2 Wall Walks
8/8 SA DB SDHP
6 Good Mornings*
8 Kipping Swings
1 Round:
6/6 DB Arnold Press
6/6 DB OH Squats
6 RDL*
6 Ring Rows
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HS Walk and/or Free-Standing HSPU!
**Superset with 3-5 “Perfect” reps of Deadlift…starting Light-Moderate and building to your workout weight.
“Skull Island”
10 Rounds:
3 Deadlift (225/155)(RX+315/205)
3 Muscle-Ups
5 Alt. DB Squat Snatch (35/25)
5 Strict HSPU
Goal (Fittest) → These athletes are bouncing back and forth between movements and going unbroken. Goal is sub 16:00
Goal (All) → Athletes should be aiming for loads that allow unbroken sets with their most challenging movement option. Goal is sub 20:00.
-Scaled-
10 Rounds:
3 Deadlift (135/95)
3 Jumping MU or Up-Down Pull Up
5 Alt. DB Power Snatch (15/10)
5 DB Strict Press or Pike Push Up
2 Rounds:
:40 Row (Moderate Pace)
5 Inch Worms (No Push-Up)
10 Alt. Box Step Ups (RD2: Box Jumps)
5 Partner Push Ups
10 Hollow Rocks
*Rest at least 2:00 b/t sets.
*Unbroken: Once the barbell stops moving, the set is complete.
*Heavy set of 5 reps last tested 2/11/22.
4 Sets…
5 Min AMRAP:
15/12 Cal Row
15 DB Floor Press (50/35)|(35/20) or Push Ups
15 Box Jumps (24/20)
(Rest 1:00 b/t Sets)
*Begin each new set where you left off in the previous set.
Goal (Fittest) → We are looking for a total of 8 to 10+ rounds. Keeping rounds around 2:00 to 2:30. The key to do this is quick transitions. You should have a tight set up and limit transitions between movements (:03-:10). OPEN is around the corner, athletes in this category should stick to the Open standards. Use the 1 minute rest to track your rounds and reps. Don’t waste the time mid-workout. Get to your next set!
Goal (All) → We are looking for 6 to 8+ rounds for our athletes today…with an average of 2 full rounds or slightly above/below depending on fitness levels. Averaging around 2:30-3:00 per round. Focus on a consistent but challenging pace so that you feel like you’ve earned each rest. Fitness and overall capacity could be the limiting factor today for some athletes…challenging their ability to keep the row below 1:00 throughout.
-Scaled-
4 Sets…
5 Min AMRAP:
12 Cal Row
10 DB Floor Press (35/20) or Push Ups
15 Box Jumps or Alt. Step Ups (18/12)
(Rest 1:00 b/t Sets)
*Begin each new set where you left off in the previous set.
1 Round:
1:00 Jump Rope
10 PT
10 ATW
8 Scap Pull-Ups or Scap Ring Rows
8 Kipping Swings or Hollow Rocks
8 Air Squats
Then 2 Rounds 5 Reps w/ Empty Bar or PVC:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squat (Pause :02)
*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week before testing a new max next week!
(Week 7 of 8)
6 Rounds:
35 Double Unders
25 Air Squats
10 TTB
*After every EVEN NUMBER round (2,4,6) complete a 200m Run. Workout ends with 200m run.
Goal (Fittest) → Fittest should be looking to go sub 12:00 minutes here. All movements should be unbroken. Make sure to take on the challenge of the Unbroken Double Unders! Runs today should be well under :45 seconds.
Goal (All) → All athletes should be completing under 14:00 minutes. Let’s see those Double Unders/Attempts! If Single Unders, we’re aiming for no more than 2 sets. Air Squats should be smooth and fast. Keep the K2E to no more than 2 sets here. Runs should be done under 1:00 minute.
-Scaled-
6 Rounds:
17 DU/Attempts or 50 Single Unders
25 Air or Box Squats
10 K2E
*After every EVEN NUMBER round (2,4,6) complete a 100m Run. Workout ends with 100m run.
10 Up-Downs
:20 High Plank
10 Bootstrappers
10 Paused Jump Squats
2:00 Front Rack / Thoracic Mobility
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean (pause :02 just below knee)
15 Min to build to a challenging weight for complex!
1 Hang Power Clean (Just Below Knee)
+
1 Power Clean
“Cupid Shuffle”
14 Min EMOM:
MIN 1 – 1 Burpee Over Bar + Max Power Cleans (135/95)(RX+185/135)
MIN 2 – 2 Burpees Over Bar + Max Power Cleans
MIN 3 – 3 Burpees Over Bar + Max Power Cleans
MIN 4 – 4 Burpees Over Bar + Max Power Cleans
…and so on until Round 14
MIN 14 – 14 Burpees Over Bar + Max Power Cleans
*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned, then rest.
(Score is Total Reps of Power Clean)
Goal (Fittest) → Fittest should be shooting for 45-50+ on the Power Cleans. Should be able to Cycle your weight early on, but feel confident in the ability of fast quick singles throughout. Burpee Over Bar should be fast.
Goal (All) → Athletes should be shooting for 30-40 on the Power Cleans. Load barbell with manageable weight that allows for sets of 3-5 reps and a STRONG focus on form under fatigue!
-Scaled-
14 Min EMOM:
MIN 1 – 1 Up-Downs Over Bar + Max Power Cleans (95/65)
MIN 2 – 2 Up-Downs Over Bar + Max Power Cleans
MIN 3 – 3 Up-Downs Over Bar + Max Power Cleans
MIN 4 – 4 Up-Downs Over Bar + Max Power Cleans
…and so on until Round 14
MIN 14 – 14 Up-Downs Over Bar + Max Power Cleans
*If unable to finish the Up-Downs, perform the next minute with 2 less Up-Downs than what is assigned, then rest.
2:00 Cardio Choice
Then, 2 Rounds:
10 Alt. Groiners
8 Scap Push-Ups
6 Close Grip Push-Ups (RD2: Wide Grip)
8/8 Split Squats
10 Glute Bridges
8 Alt. Single Leg V-Ups
FOR TIME:
21-15-9-15-21
Alt. Jumping Lunges*
HRPU
V-Ups
*L+R = 1 Rep
FLOW STRETCHING
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
2:00 Pigeon (1:00 each side)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)
PVC “Circle of Doom!”
Then, 2 Rounds:
20 Mt. Climbers
5/5 DB Up Downs
5 Scap Pull Ups + 5 Ring Rows
Then, 2 Rounds:
100m Run
5/5 DB Power Cleans
5 Kipping Swings or Hollow Rocks + 5 Kipping Pull Ups OR Jumping Pull Ups
IN TEAMS OF 2…
25 Min AMRAP:
12 DB Up-Down Devil’s Clean (50/35)
400m Run
12 DB Up-Down Devil’s Clean
30 Pull-Ups
*Partner 1 Works while P2 Rests. Split work as needed to complete the movements. Partners run the 400m together.
Goal (Fittest) → 5 rounds for fittest! Loads will eat at their hamstrings and make running a challenge, but even though these athletes’ runs may slow, they make up ground by keeping their Pull-Up sets mostly unbroken.
Goal (All) → Looking for 4 rounds today! Major theme will be minding the posterior chain fatigue and everyone ensuring their low backs are braced and in position before taking the DB’s off of the floor each time. Grip can also become a factor between holding onto the DB’s and holding onto the rig. Pull-Ups should be kept to 3 sets max. Goal is to keep rounds under 6:00.
-Scaled-
IN TEAMS OF 2…
25 Min AMRAP:
12 DB Up-Down Devil’s Clean (30/20)
200-400m Run
12 DB Up-Down Devil’s Clean
30 Jumping Pull-Ups or Ring Rows
2 Rounds:
5 Up/Down Dog
10 Alt. Lunge + PVC PT
20 JJ
10 Alt. Box Step Ups
Then 2 Rounds 5 Reps w/ Empty Bar or PVC:
Snatch-Grip RDL
Muscle Snatch
BTN Push Press
OH Squat @ 32X1
2×3
1×3
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.
(Week 6 of 8)
2 Rounds:
30 Alt. DB Snatches (50/35)
25 Box Jumps (24/20)
10 Overhead Squats (115/80)(RX+165/115)
Goal (Fittest) → Fittest should be looking to go 8:00-10:00 minutes or faster today. Unbroken DB Snatches, Box Jumps should be fast and efficient. All Overhead Squats should be challenging and unbroken.
Goal (All) → All athletes should be shooting for under 11:00-13:00 minutes or faster. Moderate weight for DB Snatches to allow smooth reps, 2 sets max. Box Jumps/Alt. Step Ups should be steady and consistent. Overhead Squat should be challenging, choosing weight that allows you to focus on form and keeping at 2 sets max.
2 Rounds:
30 Alt. DB Snatches (30/20)
25 Box Jumps or Alt. Step Ups (18/12)
10 Overhead Squats (85/60)
5 Inch Worms
Then, 2 Rounds:
8 Up-Downs
8 KB Deadlifts
8 Scap Pull-Ups
Then, 2 Rounds:
8 Tuck Ups
8 KB Swings
3 Strict Pull-Ups or 6 Ring Rows
Beginners:
– :15 Elevated Ring Rows: feet on the box at shoulder level
POPs: Touch thumbs to chest or shoulders each rep. Keep body hollow. No “kipping” of the hips to help.
– :20 Low Ring Leg Assist Muscle-up Drill
POPs: Keep your feet directly underneath you and use your legs as little as possible. Focus on the idea of pulling the rings to the chest and then tucking the thumbs under the armpits. The point here is coordination practice, not fatigue.
Intermediate-Advanced (2-3 MUs):
– :15 False grip top of pull-up, hold rings with hollow position
POPs: Grab the rings in your palms then rolling your wrist over the ring so that the area where your wrist meets the pad below your pinkie finger is holding your weight. JUMP INTO THE HOLD POSITION (don’t do a pull-up every time). Try to keep thumbs to shoulders during entire hold.
– :20 Jumping Muscle-up
POPs: Focus on lowering and slowly controlling the eccentric. Make it burn a little. This is a coordination and strength-building drill.
FOR TIME:
30-25-20-15-10
KB Swings (70/53)
2-4-6-8-10
Muscle-Ups
50-40-30-20-10
Sit-Ups
Goal (Fittest) → 12:00-13:00. We are looking for unbroken rounds here with maybe a quick rest/shake-out on the last set or two of Muscle-ups. Fittest athletes shouldn’t be limited too much by their gas tank in this workout.
Goal (All) → 15:00 or less. Find an option on the Muscle-ups that challenges you, but keeps you moving. Break up sets of KB Swings and Sit Ups in the beginning, but look to complete the last 2 rounds unbroken!
-Scaled-
FOR TIME:
30-25-20-15-10
KB Swings (26/18)
2-4-6-8-10
Jumping/Banded MU or Up-Down Pull Ups
40-30-20-10-5
Sit-Ups
30 HK
30 BK
20 JJ
10 PVC ATW
10 Bootstrappers
Then 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Push Press (:03 eccentric w/ high elbows!)
3 Strict Press
3 Front Squats (Pause :02)
2 SETS*
4 Min AMRAP:
6 Front Squats (135/95)
8 Shoulder to OH
36 Double Unders
(Rest :30 b/t AMRAPs)
4 Min AMRAP:
Max Distance Run
(Rest 2:00 b/t Sets)
*1 SET = Both AMRAPS for a total of 8:30 including the :30 Rest.
Goal (Fittest) → 3+ Rounds on first AMRAP and 800m+ on second!
Goal (All) → 2+ Rounds on each AMRAP and 400-600m on second. The goal is to choose a load that allows you to remain unbroken on the barbell movements!
-Scaled-
2 SETS*
4 Min AMRAP:
6 Front Squats (95/65)
8 Shoulder to OH
18 DU/Attempts or 48 Single Unders
(Rest :30 b/t AMRAPs)
4 Min AMRAP:
Max Distance Run
(Rest 2:00 b/t Sets)
2 Rounds:
10 Up-Downs
10 Alt. High Plank Shoulder Taps
10 Tuck Ups
10 Kipping Swings or Hollow Rocks
Then 2 Rounds w/ Empty Bar:
3 RDL (:03 eccentric)
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans (Hold catch :02)
3 Hang Squat Cleans (Pause :02 mid shin)
16 Min EMOM:
MIN 1 – 15 Burpees Over Bar
MIN 2 – Max Hang Power Cleans (95/65)(RX+135/95)
MIN 3 – 1:00 Front Rack Hold
MIN 4 – 15 TTB
(Score is Reps of Cleans)
Goal (Fittest) → Fittest should be looking to complete the Burpees Over Bar in :45 seconds or less. Shoot for 15-17+ reps of Hang Power Clean. Should be holding that Front Rack Hold for the entire minute.
Goal (All) → All athletes should be completing the Burpees/Up-Downs Over Bar in :50-:55 seconds. Aim for 10-14+ reps of Hang Power Clean, using load that allows focus on form! One shake out during the Front Rack Hold.
-Scaled-
16 Min EMOM:
MIN 1 – 10 Up-Downs Over Bar
MIN 2 – Max Hang Power Cleans (75/55)
MIN 3 – 1:00 Front Rack Hold
MIN 4 – 12 K2E
200m Run
10 Alt. Groiners
10 Air Squats
2:00 Front Rack/Thoracic Mobility
Then 1 Round:
10 Scap Pull Ups or Scap Ring Rows
10 Kipping Swings or Hollow Rocks
10 Jumping Pull Ups
Then 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Front Squats @ 32X1
*Pause :02 both reps.
IN TEAMS OF 2…
2 Rounds (20:00 time cap):
800m Team Run
100 Pull Ups
50 Front Squats (95/65)(RX+135/95)
*P1 works while P2 rests. Run together. Split the Pull Ups and Front Squats as needed.
Goal (Fittest) → Sub 17:00 is spicy! Pull Up studs could even go sub 16:00. Each run should stay under 4:00.
Goal (All) → Everyone should aim to stay under 20:00. Most should be around the 18:00 mark. 5:00 cap on the run then big chunks of reps to the finish. Should not be limited by the Pull Up option or weight on the bar.
-Scaled-
IN TEAMS OF 2…
2 Rounds (20:00 time cap):
400m Team Run
75 Jumping Pull Ups or Ring Rows
35 Front Squats (65/45) or DB Front Squats (30/20) or Air Squats
*P1 works while P2 rests. Run together. Split the Pull Ups and Front Squats as needed.
1:00 Down Dog Calf Stretch
20 JJ
1:00 Jump Rope
10 Alt. Box Step Ups
1:00 Bootstrappers
Then, 2 Rounds:
8 Paused Jump Squats
8/8 DB Sumo Deadlift
8/8 DB Upright Row
8/8 DB Arnold Press
Max Height Box Jump
ON A 15:00 RUNNING CLOCK…
Build to a Max Height Box Jump!
WOD 1:
10 Min EMOM
MIN 1 – 20 Alt. DB Snatches (50/35)
MIN 2 – :45 Max Alt. Bodyweight Reverse Lunges
(Score is Lowest Round of Lunges)
(Rest 3:00 b/t WOD 1 & WOD 2)
-Scaled-
WOD 1:
10 Min EMOM
MIN 1 – 20 Alt. DB Snatches (30/20)
MIN 2 – :30 Max Alt. Bodyweight Reverse Lunges
(Score is Lowest Round of Lunges)
(Rest 3:00 b/t WOD 1 & WOD 2)
WOD 2:
5 Min AMRAP:
Complete as many reps of Complex* as possible in 5:00…
1 Rep =
1 DB Power Clean L
1 DB Power Clean R
1 DB Box Step-Over (24/20)
WOD 2:
5 Min AMRAP:
Complete as many reps of Complex* as possible in 5:00…
1 Rep =
1 DB Power Clean L
1 DB Power Clean R
1 DB Box Step-Over (18/12)
Goal (Fittest) → Fittest should be looking to complete 22+ Alt. Lunges during the EMOM. Should be able to stay unbroken through the DB Snatches. Can get 8-9+ of the Complex per minute during the AMRAP. Have to be willing to push here and trust your Grip Strength.
Goal (All) → All athletes should be getting 18+ Alt. Lunges during the EMOM. Choose a weight that allows you to go unbroken, yet smooth, during the DB Snatches. Look to get 6+ of the Complex per minute during the AMRAP. Stay smooth and shake out quickly.
5 Inch Worms
Then 2 Rounds:
5 Straight Leg Sit-Ups
5 Scap Push Ups + 10 Alt. High Plank Shoulder Taps
10 Glute Bridges
5 Push Up to Down Dog
5 Deadlifts (:03 eccentric)(empty bar)
3 Rounds:
ON A 6:00 RUNNING CLOCK…
40 Sit-Ups
40 Push-Ups
15 Deadlifts (185/135)(RX+255/175)
(Score is Slowest Round)
*Goal is to have at least :30 rest b/t rounds.
Goal (Fittest) → Fittest should look to push the 4:00 per round range. This is easily attainable should the individual have a high capacity and quick recovery when it comes to their Push Ups. Sit-Ups will take roughly 1:00, Push-Ups around 1:30, and Deadlifts should be completed in two quick sets.
Goal (All) → Everyone should be around the 5:00 range to allow for some rest before the next round. Sit Ups should take 1:30, Push Ups will take 2:00-2:30, and Deadlifts should be kept at weight that allows completion in 2-3 sets at. Goal is to have at least :30 rest between sets as fatigue creeps in!
3 Rounds:
4:30 AMRAP…
15 Sit-Ups
15 Push-Ups
7 Deadlifts (95/65)
*Rest 1:30 before next round.
30 HK
30 BK
20 JJ
20 Front Jacks
:20 Walk on Toes
:20 Walk on Heels
10 Paused Jump Squats
10 Up-Downs
Then 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Push Press (:03 eccentric w/ high elbows!)
3 Strict Press
3 Front Squats (Pause :02)
For Time:
800m Run
30 Thrusters (115/75)
30 Burpees Over Bar
Goal (Fittest) → Fittest should be completing this under 7:00 minutes. Run has to be under 3:40. Some of the Fittest should even be going for that 3:30 goal. Thrusters should be unbroken and picked up almost immediately after the Run. Push that threshold on the Burpees Over the Bar. Should not want to move as fast as you have to in this last section.
Goal (All) → All athletes should be shooting for under 9:00 minutes. Keep Run to 4:00 max. Thrusters we are looking to complete in 2-3 sets. Keep weight manageable and focus on form. Smooth, consistent pace on Burpees/Up-Downs.
-Scaled-
For Time:
400-600m Run
30 Thrusters (75/55) or DB Thrusters (30/20)
30 Up-Downs Over Bar
300m Row
10 Alt. Groiner & Twists
Then, 2 Rounds:
15 Supinated Banded Pull-Aparts
5 Scap Pull-Ups
5 Hanging Knee Raises
5/5 SA Ring Rows
Then, 1 Round:
5 Muscle Cleans
10 Alt. Elbow Punches
5 Front Squats
5 Hang Power Cleans
If proficient, legless + L-Sit!
Or, Weighted Pull Ups!
5 Rounds:
25 KB Swings (70/53)
15 Hang Power Cleans (135/95)
3 Rope Climbs
Goal (Fittest) → KB Swings and Hang Cleans should be unbroken for the majority or all the rounds. Brief rests between rope climbs and fast transitions in between movements. Aim for 3:00 RDs
Goal (All) → For athletes that can do some rope climbs, start there and scale down in the later rounds to preserve the stimulus. KB Swings and Hang Cleans should be done in 2-3 sets for most of the rounds with brief rests in between, be sure to use moderate load. For the rope climbs/walks, keep breaks brief. :30 max. Aim for 3:30-4:00 Rds.
-Scaled-
5 Rounds:
20 KB Swings (26/18)
10 Hang Power Cleans (95/65)
3 Rope Climbs or Rope Walks
1 Round:
:20 Singles
10 PVC PT
10 PVC Hang Muscle Snatch
10 Alt. Groiners
1 Round:
:20 High Jump Singles
10 PVC OHS
5 PVC Snatch Balance
10 Alt. Cossack Squats
1 Round:
:20 Single, Single, DU Attempt
5 Hang Muscle Snatch
5 BTN Push Press
5 OH Squats
5 Hang Power Snatch (Hold catch :02)
*Focus on perfect movement.
(Week 5 of 8)
ON A 12:00 RUNNING CLOCK…
3 Hang Squat Snatch*
75 Double Unders
*Barbell increases in weight every 4:00.
BB1: (95/65)
BB2: (115/75)
BB3: (135/95)
RX+
BB2: (115/75)
BB3: (135/95)
BB4: (155/105)
Goal (Fittest) → Focus on quicker transitions in the lighter weights to allow more time to hit the bigger weights. Nearly perfect DUs.
Goal (All) → Focus on proficient movement. Athletes will be adjusting weights down to what is appropriate for them and aim to be consistent with form and positions while under fatigue from the jump rope. Athletes do not need to feel pressured into climbing weights today. Perfectly fine to pick a moderate weight and work against the 12min clock.
-Scaled-
ON A 12:00 RUNNING CLOCK…
3 Hang Power Snatch (80/55)* or 8 Alt. DB Snatch (30/20)
35 DU/Attempts or 75 Single Unders
*Keep same weight throughout WOD and focus on consistent form and position!
20 HK
20 BK
20 JJ
10 Alt. Groiners
10 Paused Jump Squats
2:00 Front Rack/Thoracic Mobility
Then 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Front Squats @ 32X1
*Pause :02 both reps.
IN TEAMS OF 2…
2 Rounds (20:00 time cap):
800m Team Run
100 Box Jumps (24/20)
50 Front Squats (95/65)(RX+135/95)
*P1 works while P2 rests. Run together. Split the Box Jumps and Front Squats as needed.
Goal (Fittest) → Sub 17:00 is spicy! Box Jump studs could even go sub 16:00. Each run should stay under 4:00.
Goal (All) → Everyone should aim to stay under 20:00. Most should be around the 18:00 mark. 5:00 cap on the run then big chunks of reps to the finish. Should not be limited by the height of box or weight on the bar.
-Scaled-
IN TEAMS OF 2…
2 Rounds (20:00 time cap):
400m Team Run
75 Box Jumps or Alt. Step Ups (18/12)
35 Front Squats (65/45) or DB Front Squats (30/20) or Air Squats
*P1 works while P2 rests. Run together. Split the Box Jumps and Front Squats as needed.
1 Round:
10 Up Downs
:20 Tuck Hold
10 Scap Push Ups
5/5 SA DB Bent Over Row
1 Round:
:20 Active Bar Hang
10 Alt. High Plank Shoulder Taps
10 Alt. Single DB (No Push Up) Renegade Rows
1 Round:
:20 K2E
10 Alt. Single DB Up-Downs
5 Push Ups on DBs (use two DBs, one for each hand)
10 DBL DB Swings
*Pause :02 first 3 reps
*6RM established 12/29/21
3 Rounds (18:00 time cap):
10 TTB
20 DBL DB Hang Power Clean (35/20)(RX+50/35)
10 TTB
10 DB (No Push-Up) Renegade Rows*
10 TTB
5 DB Devil’s Press
*1 Rep = Row L + Row R
(Rest 1:30 b/t Rounds)
Goal (Fittest) → Fittest can be seen near the 14:00 window in today’s Gripper. Variance in time depending on whether or not they are keeping their TTB’s unbroken and challenging themselves to unbroken on the DB’s! If they’re able to manage that, then the added challenge will be to keep transitions/rests to no more than 10 seconds!
Goal (All) → Finish by 18:00 by trying to average a 5:30 pace per round. Keep to two sets max per TTB/K2E set, and loads you can easily manage per DB movement. Pick your poison on whether you want to hang onto the Rig longer or onto the DB’s more.
-Scaled-
3 Rounds (18:00 time cap):
10 K2E
15 DBL DB Hang Power Clean (20/15)
10 K2E
10 DB (No Push-Up) Renegade Rows*
10 K2E
5 DB Devil’s Press
*1 Rep = Row L + Row R
(Rest 1:30 b/t Rounds)
Wave 1:
x 2 – 75%
x 1 – 80%
x 1 – 85%
x 1 – 90%
Wave 2:
x 2 – 80%
x 1 – 87%
x 1 – 92%
x 1 – 96%
x 1 – max (2-3 attempts)
EMOM10 x 1 Clean @ 85%-90% of A
1 Round:
30 Single Unders
10 Scap Pull-Ups
5/5 Single Leg Glute Bridges
1 Round:
20 High Jump Single Unders
10 Ring Rows
5/5 Single Leg DB RDL
1 Round:
20 DU or DU Attempts
10 Kipping Swings or Hollow Rocks
5/5 Single Arm DB Sumo Deadlift
12 Min AMRAP:
50 Double Unders
10 Deadlifts (185/135)(RX+275/185)
7 MU
Goal (Fittest) → We are looking for our fittest to hold 2:30 each round. Some may start off ripping through this and come out with 2:00 Rounds but this may not be sustainable for the whole workout. Be smart about managing grip so they can maintain their MU for the whole workout.
Goal (All) → We are looking for athletes to hold 3:00 a round. Make sure loading on the barbell and scaling to the MU are appropriate. Whether they are cutting down reps or changing the gymnastics movement, they should complete them in 1-2 quick sets.
-Scaled-
12 Min AMRAP:
25 DU/Attempts or 75 Single Unders
10 Deadlifts (95/65)
7 Jumping MU or Up-Down Pull Ups or Ring Rows
1 Round:
400m Run
10 Bootstrappers
10 Deadbugs
5 Up/Down Dog
Then 2 Rounds w/ Empty Bar:
3 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats
3 Strict Press
3 Push Press
3 Push Jerk
*Build to a challenging set of 5 reps.
FOR TIME (15:00 time cap)
Buy In: 50 Wall Balls (20/14)
Immediately into…
3-6-9-12-9-6-3*
Push Jerk (135/95)(RX+155/105)
*200m run after each set.
Goal (Fittest) → Fittest should be shooting for 11:30 or below today. Run efforts should be done in :45 seconds or less. Look to keep all Push Jerks unbroken. Work on speeding up that transition time between Push Jerk and Row.
Goal (All) → All athletes should be shooting for 13:30 – 15:00 minutes on the day. Run should come right under 1:00 minute here. Keep Push Jerk weight Moderate, but not too light, and focus on form. Break up the set of 12 into two controlled sets.
-Scaled-
FOR TIME (15:00 time cap)
Buy In: 35 Wall Balls (14/10)
Immediately into…
3-6-9-12-9-6-3*
Push Jerk (95/65)
*100-200m run after each set.
2 Rounds:
:30 Row (Moderate Pace)
8 Up-Downs
8 Alt. Step Ups
8 RDL*
2 Rounds:
:30 Active Hang
8 MB G2OH
8 Box Jumps
8 Kipping Swings or Ring Rows
5 Pendlay Row (slow eccentric!)
16 Min EMOM:
MIN 1 – 15 Cal Row
MIN 2 – Max Ball Slams (20/14)(RX+40/25)
MIN 3 – Max Pull-Ups (RX + Strict)
MIN 4 – Max Burpee Box Jump Overs (24/20)
Goal (Fittest) → Fittest should be looking to complete 15+ Pull Ups and Burpee BJO per round. 22+ Ball Slams per round.
Goal (All) → All athletes are looking to complete 10-15 Pull Ups and Up-Down BJO per round.15-20 Ball Slams per round.
16 Min EMOM:
MIN 1 – 12 Cal Row
MIN 2 – Max Ball Slams (14/10)
MIN 3 – Max Pull-Ups or Ring Rows
MIN 4 – Max Up-Down Box Jump Overs or Step Overs (18/12)
1:00 Jumping Jacks
1:00 Up/Down Dog
:30 PVC PT + :30 PVC ATW
1:00 Perfect Air Squat w/ Sotts Press*
*Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute.
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
Hang Power Snatch
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 75-85%. Focus on perfect movement.
(Week 4 of 8)
5 Rounds (15:00 time cap):
6 Power Snatches (115/75)
8 Alt. Back Rack Lunges
10 Overhead Squats
Goal (Fittest) → 10:00-12:00 or faster for the fittest. Weight shouldn’t be the limiting factor in this workout….fitness should slow people down. How fast and how consistent can you be with the 115lb bar. Lunges and OHS unbroken. Snatches can be sliced and diced a number of different ways but always fast back to the bar.
Goal (All) → 12:00-14:00 for this workout. Shoulder fatigue and overall fatigue will slow a lot of people down, especially coming from the lunges into the OHS, so keep weight manageable and take strategic breaks. Goal is to keep moving at about 3:00 per round for most athletes.
-Scaled-
5 Rounds (15:00 time cap):
6 Power Snatches (75/55) or 12 Alt. DB Snatches (30/20)
8 Alt. Back Rack Lunges or Alt. DB FR Lunges
10 Overhead Squats or DB Front Squats
5:00-10:00 Foam Rolling
Then, FLOW STRETCHING:
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
1:00 Pigeon (L)
1:00 Pigeon (R)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)
400m Partner Run
5 Inch Worms
Then 2 Rounds:
10 Glute Bridges
10 Alt. Groiners
10 Ring Rows
5 KB Deadlifts
5 KB Swings
5 Tuck Ups
WOD #1
For Time:
300 KB Swings (53/35)
150 KB Goblet Squats
60 Burpees
46 Synchronized Sit Ups
*Only one partner may work at a time. Share reps as needed. 25:00 time cap.
-Scaled-
For Time:
200 KB Swings (26/18)
100 KB Goblet Squats
60 Up-Downs
46 Synchronized Sit Ups
*Only one partner may work at a time. Share reps as needed. 25:00 time cap.
1 Round:
10 Scap Pull Ups
5 RDL
10 Kipping Swings
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans
4 Rounds:
9 C2B Pull Ups
21 Hang Power Cleans (135/95)
20 Alt. DB Snatches (50/35)
Cash Out: 2,020m Row
*Only one partner may work at a time. Share row any way you’d like, 500m max per effort (must stop and switch at 500m). For rounds, alternate movements “You go, I go” style. Example: P1 completes 9 C2B Pull Ups, then P2 completes 21 Hang Power Cleans, then P1 completes 20 Alt. DB Snatches, then P2 completes 9 C2B Pull Ups…
-Scaled-
For Time:
4 Rounds:
9 Jumping Chin-Over-Bar Pull Ups**
14 Hang Power Cleans (95/65)
16 Alt. DB Snatches (30/20)
Cash Out: 1,400m Row
*Only one partner may work at a time. Share row any way you’d like, 350m max per effort (must stop and switch at 350m). For rounds, alternate movements “You go, I go” style. Example: P1 completes 9 Jumping Pull Ups, then P2 completes 14 Hang Power Cleans, then P1 completes 16 Alt. DB Snatches, then P2 completes 9 Jumping Pull Ups…
**Pull Up bar must be set up so it is at least 6 inches above athletes head when the athlete is standing tall. Arms must be fully extended at start of each rep. Chin must break horizontal plane of the bar.
Significance…
$300 – buys a wig for a child going through Chemotherapy
$150 – cost of one day of patient treatment
$60 – cost of one hour of life support of a child with cancer
46 – number of hours that Penn State students participate in the “no sleep, no sit” Dance Marathon
4 – Lily Jordan had Stage 4 Osteosarcoma
9/21/20 – Lily passed away on September 21, 2020
Partner Rowling! (5 Frames, Lowest total score wins!)
Then 1 Round:
20 Alt. High Plank Shoulder Taps
10 MB G2OH
10 Push Ups
10 MB Thrusters
*6RM established 12/29/21
10 Min EMOM:
MIN 1 — AMRAP of Ball Slams + 4 Alt. Sit Throughs
MIN 2 — Row, Bike, or Run (Moderate Effort)
-Rest 3:00-
10 Min EMOM:
MIN 1 — AMRAP of MB Push Press + 4 Alt. Lunges
MIN 2 — Row, Bike, or Run (Moderate Effort)
Break a nice, easy sweat, but don’t overdue it….In-House competition tomorrow!
2 Rounds:
20 Mt. Climbers
10 PVC Pass Through
10 Paused Jump Squats
Then 2 Rounds 3 Reps w/ PVC or Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
Hang Power Snatch
*All working sets should be roughly 90%. Focus on perfect movement.
(Week 3 of 8)
3 Rounds:
15 Burpees Over Bar
5 Hang Snatch (95/65)(RX+135/95)
Goal (Fittest) → We want to see these athletes booking it and aiming for the low 6:00-7:00. Can they go sub 6:00? Unbroken Burpees for sure!
Goal (All) → Athletes should aim for 8:00-10:00 in the workout. Keep a smooth pace for Up-Downs and use moderate load for Snatches, allowing for focus on technique rather than speed!
-Scaled-
3 Rounds:
15 Up-Downs Over Bar
5 Hang Snatch (65/45) or 10 Alt. DB Snatches (30/20)
or
-Scaled-
3 Rounds:
15 Up-Downs Over Bar
5 Hang Power Snatch (65/45)
3 OH Squats
2 Rounds:
1:00 Row (Moderate Pace)
10 Tuck Ups (RD2: Hanging Knee Raises)
15 Band Pull Aparts
10 Scap Pull-Ups (RD2: 10 Kipping Swings)
5 “Palms Up” Ring Rows (Pause @ top for :02)
2 x 8, 2 x 6 AHAP
*Superset with 3-5 “Perfect” reps of DBL KB Swing…starting Light and building to your workout weight.
2 SETS…
8 Min AMRAP:
15 Cal Row or 20 DBL KB Swings (70/53)
10 C2B Pull Ups
15 TTB
(Rest 2:00 b/t Sets)
*Pick up in second AMRAP where you left off in first.
Goal (Fittest) → Aim to get into 6 rounds or more.
Goal (All) → Aim to get into 5 Rounds or more. Any Pull-Up option should be completed in 1-2 Sets.
-Scaled-
2 SETS…
8 Min AMRAP:
12 Cal Row or 15 KB Swings (26/18)
10 Pull Ups, Jumping Pull Ups, or Ring Rows
15 K2E or Sit Ups
(Rest 2:00 b/t Sets)
*Pick up in second AMRAP where you left off in first.
4 Min EMOM:
MIN 1 – :45 Row (Moderate Pace)
MIN 2 – :45 Push-Up Down Dog
MIN 3 – :45 Single Unders (RD2: DU)
MIN 4 – :20 PVC PT + :20 PVC ATW
Then 2 Rounds w/ Empty Bar:
3 Hang Muscle Cleans
10 Alt. Elbow Punches
3 Strict Press
3 Push Press
3 Push Jerk
1 Wall Walk
EVERY 4:30 x 4 SETS:
400m Run
12 HSPU or Push Press (95/65)
50 DU
(Score is Slowest Set)
Goal (Fittest) → Fittest should be shooting for :50 – 1:10 of rest in every Set. Should be able to complete each Run in under 2:00 minutes. Look to keep the Handstand Push-Ups unbroken if not 2 very quick Sets. Double Unders should be unbroken today.
Goal (All) → All athletes are looking to have :40 – :50 seconds of Rest today. Run should be right around 2:00 – 2:15 today. Handstand Push-Ups/Presses ideally are done in 2 Sets, but 3 if they can make it quick. Have an adjustment ready as needed. 2 Sets for the DU/Attempts/SU today.
-Scaled-
EVERY 4:30 x 4 SETS:
200m Run
12 Box HSPU or DB Strict Press (30/20) or Push Press (75/55)
25 DU/Attempts or 65 Single Unders
(Score is Slowest Set)
30 HK
30 BK
10 Alt. Lunge & Twist
10 Alt. Cossack Squats
5 Inch Worms
Then 2 Round:
5 Single DB RDL (:03 Eccentric)
5/5 DB Sumo Deadlifts
5/5 DB Cleans
FOR TIME (16:00 time cap):
40 Alt. DB Cleans (50/35) or BB Hang Cleans (85/60)
40 Alt. Single DB Front Rack Lunges** or BB FR Lunges
800m Run
20 Alt. DB Cleans or BB Hang Cleans
20 Alt. Single DB Front Rack Lunges or BB FR Lunges
400m Run
40 Alt. DB Cleans or BB Hang Cleans
40 Alt. Single DB Front Rack Lunges or BB FR Lunges
**DB Held across the chest.
Goal (Fittest) → Fittest are looking to go 13:00 minutes or less here today. Should be able to push the DB movements pretty much unbroken through the workout. If a break comes, it is more a strategic factor than an aggressive fatigue factor. 800m Run should be done under 4:00 minutes. 400m under 2:00 minutes.
Goal (All) → All athletes are shooting for 14:00 – 16:00 minutes. Should be doing the first round of 40s unbroken, but looking to break into 2 strategic sets on the second set at the end of the workout. 800m Run should be completed between 4:00 – 4:30 minutes. 400m between 2:00-2:30 minutes.
-Scaled-
FOR TIME (16:00 time cap):
40 Alt. DB Cleans (30/20)
40 Alt. Single DB Front Rack Lunges**
400m Run
30 Alt. DB Cleans
30 Alt. Single DB Front Rack Lunges
200m Run
20 Alt. DB Cleans
20 Alt. Single DB Front Rack Lunges
**DB Held across the chest.
6 Min EMOM:
Min 1 – :20 Bootstrappers + :20 DB Deadlift (Light!)
Min 2 – :20 Singles + :20 Up-Downs
Min 3 – :20 High-to-Low Plank + :20 DB Bent Over Row
FOR TIME:
800m Run, Bike, or Row
12 DB Up-Downs (35/20)
65 Double Unders*
600m Run, Bike, or Row
12 Alt. Renegade Row**
55 Double Unders
400m Run, Bike, or Row
12 DB Up-Downs
45 Double Unders
200m Run, Bike, or Row
12 No Push-Up Renegade Row
35 Double Unders
*Option for “Unbroken” DU. If miss, start set over at 0.
**Row R + Row L = 1 Rep.
-Scaled-
(15/10)
Sub Single Unders for Double Unders.
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
2 Rounds:
10 JJ
5 Up/Down Dog
10 Alt. High Plank Shoulder Taps
5 Sit Ups
8 MB Front Squats
8 Med Ball Push Press
Beginner progressions available!
IN TEAMS OF 2…
FOR TIME (20 Min Cap):
20-40-60-80-100
Partner Med Ball Sit-Ups (20/14)**
Wall Balls
*Split work as needed. P1 works while P2 rests. After each full set, perform 4 Wall Walks as a team (you go, I go).
**For the MB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.
*Goal (Fittest)* → 15:00! Unbroken Wall Balls up to the set of 40 and quick Wall Walks should get this done!
*Goal (All)* → Everyone should aim for sub 20:00. Quick sets of Wall Balls then send it back to your partner!
-Scaled-
IN TEAMS OF 2…
FOR TIME (20 Min Cap):
20-40-60-80-100
Partner Med Ball Sit-Ups (14/10)**
Wall Balls
*Split work as needed. P1 works while P2 rests. After each full set, perform 2 Wall Walks as a team (you go, I go).
**For the MB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.
1 Round:
8 Alt. Step-Ups
8 Up-Downs
4/4 Staggered-Stance KB RDL (light!)
8 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
2 Rounds:
8 Box Jumps
8 Push-Up to Down Dog
8 KB Sumo Deadlift High Pull
4/4 SA DB/KB Floor Press
*Single Arm, alternating reps.
*Non – “working” DB stays extended over chest.
12 Rounds:
5 Box Jumps (30/24)
10 Push-Ups
15 KB Swing (70/53)
Goal (Fittest)* → Fittest are looking to complete this workout in 15:00 minutes or less. Box Jumps should be fairly fast and smooth. Should be pushing unbroken through almost all Push-Ups KB Swings.
Goal (All)* → All athletes are looking to complete this workout around 18:00 – 20:00 minutes. Should be fairly consistent and steady on the Box Jumps. Breaking up Push-Ups to no more than 2-3 Sets. Keep the KB Swings to no more than 3 Sets.
-Scaled-
12 Rounds:
5 Box Jumps or Alt. Step Ups (20/18)
7 HRPU or Band Assisted Push-Ups
10 KB Swing (26/18)
2 Rounds:
1:00 Row (Easy Pace)
10 Alt. Groiners
10 PVC PT
10 PVC Overhead Squats
Into
2 Sets:
:45 Row (Moderate Pace)
3 Snatch-Grip RDL
3 Muscle Snatch*
3 BTN Push Press*
3 Overhead Squats*
:10 Pause in the bottom of OHS
*Can be performed with an empty Barbell or PVC!
2×6 @ 85%
2×3 @ 90%
Overhead Squat
*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.
Week 2 of 8
16 Min EMOM:
MIN 1&2 – 20 Cal Row + Max Overhead Squats (75/55)
MIN 3 – 15 Hang Power Snatch
MIN 4 – Rest
(Score is Lowest Reps)
Goal (Fittest)* → Fire breathers are looking to complete the calories in 1:00 or under, and trying to go unbroken on the OHS or two big sets. Power Snatches should be completed in :30 or under allowing for lots of rest before another big sprint on the rower.
*Goal (All)* → All athletes are looking to complete the calories in 1:20, giving them at least :30-:40 of OHS depending on rest taken between the row and OHS. Power Snatches should be completed in :45 or under with an emphasis on mechanics!
-Scaled-
16 Min EMOM:
MIN 1&2 – 15 Cal Row + Max Overhead Squats (45/35) or Front Squats (45/35) (DB 30/20)
MIN 3 – 10 Hang Power Snatch (45/35) or 15 Alt. DB Snatch (30/20)
MIN 4 – Rest
(Score is Lowest Reps)
1 Round:
20 JJ
20 Front Jacks
1:00 Calf Stretch
Partner SU Race! (Best of 3)
Then 2 Rounds w/ empty bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans (Pause :02 @ knee)
*Pause :02 at knee all reps.
12 Min AMRAP:
100m Run
3 Power Clean & Jerk (135/95)(RX+185/135)
30 DU or 3 Muscle-Ups
*Every round, Power Clean & Jerk reps increase by 1. For example, 3-4-5-6-etc.
Goal (Fittest) → Fittest should be completing 7-9+ Rounds for today. All Runs should be done under :30 seconds and athletes should be able to cycle reps on barbell. Looking to push the transition time on the Muscle-Ups.
Goal (All) → All athletes should be getting 5-7+ Rounds for today. Smooth singles for barbell work, focusing on technique. Muscle-Up should be fairly steady and not pushed too crazy.
-Scaled-
12 Min AMRAP:
100m Run
3 Power Clean & Jerk (95/65)
15 DU/Attempts or 45 Single Unders
*Every round, Power Clean & Jerk reps increase by 1. For example, 3-4-5-6-etc.
2 Rounds:
5 Inch Worms
7 Glute Bridges
9 Scap Pull Ups or Scap Ring Rows
Then, 2 Rounds:
5 Up-Downs + 5 Alt. Lunges
7 RDL
9 Kipping Swings or Hollow Rocks
4 Rounds (16 Min Cap):
21 Burpees Over Bar
7 Deadlifts (@Bodyweight) ([email protected] Bodyweight)
10 Pull-Ups
Goal (Fittest)* → Goal for the fittest will be 12:00 (3:00 per round). Added challenge to these folks can be to hold the bar double overhand on the Deadlift and to try and keep the Pull-Ups unbroken for those gymnastic ninjas.
Goal (All)* → Goal for everyone is 4:00 per round. Break up deadlifts and Pull-Ups into 2-3 sets max. Fight to keep Burpees/Up-Downs under 2:00 per round.
-Scaled-
4 Rounds (16 Min Cap) :
15 Up-Downs
7 Deadlifts (95/65)
10 Jumping Pull Ups or Ring Rows
2 Rounds:
20 HK
10 Scap Pull-Ups or Scap Ring Rows
10 PVC PT (RD2: PVC ATW)
:20 Tuck Hold
2 Rounds:
20 JJ
10 Kipping Swings or Hanging Knee Raises
3 Muscle Cleans*
10 Alt. Elbow Punches*
3 Push Press*
3 Push Jerk* (Hold catch :02)
10 Tuck-Ups
*Empty Barbell
FOR TIME (12:00 time cap):
400m Run
Immediately Into…
18-15-12-9
TTB
SH2OH (115/75)
Goal (Fittest)* → Sub 10:00. Get ahead on the run and keep the pace going. We want to see either all TTB unbroken or all S2OH unbroken. Possible low 8:00 or less for those that are going to tackle unbroken on both TTB and S2OH.
Goal (All)* → Aim to fall within 10-12 minutes. Start with a fast run and aim to run right into the K2E. For SH2OH, focus on consistent reps with solid form, breaking up into manageable sets right from the start.
-Scaled-
FOR TIME (12:00 time cap):
200m Run
Immediately Into…
18-15-12-9
K2E
SH2OH (75/55) or DB SH2OH (30/20)
2:00 Cardio Choice
Then, 2 Rounds:
8/8 SA DB Bent Over Rows
8 V-ups
8/8 SA DB Floor Press
10 Min AMRAP:
20 Crossbody Mt. Climbers (L + R = 1 Rep)
15 Weighted Glute Bridges
10 DB Floor Press
-Rest 1:00-
12 Min EMOM:
MIN 1 – :45 Bicycle Crunches
MIN 2 – :45 Squat Rotations (https://www.youtube.com/watch?v=w4IdAUSHJUU)
MIN 3 – :45 Mountain Climber Up-Down*
*1 Rep = Mountain Climber (R) + Mountain Climber (L) + Up-Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
1 Round
5 Inch Worms
8 Alt. Lunge and Reach
10 PT
10 ATW
8 PVC OH Squats
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Snatch Balance
Hang Power Snatch
*Weight for entire complex will be determined by what you can snatch from the hip.
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
IN TEAMS OF 2…
18 Min AMRAP:
12 DBL DB Hang Muscle Snatch (50/35)
12 DBL DB Swings
12 Alt. DBL DB Suitcase Lunges
*Only one partner may work at a time. Partners alternate each movement. For example: P1 performs the Snatch, then P2 Performs the Swings, then P1 Performs the Lunges, then P2 Performs the Snatch,…
-Scaled-
IN TEAMS OF 2…
18 Min AMRAP:
12 DBL DB Hang Muscle Snatch (50/35)
12 DBL DB Swings
12 Alt. DBL DB Suitcase Lunges
*Only one partner may work at a time. Partners alternate each movement. For example: P1 performs the Snatch, then P2 Performs the Swings, then P1 Performs the Lunges, then P2 Performs the Snatch,…
400m Run
Then, 2 Rounds
5 Up-Downs
10 Bootstrappers
10 PVC PT
Then 2 Rounds w/ Empty Bar:
3 RDL (:03 eccentric)
3 Muscle Clean
10 Alt. Elbow Punches
3 Hang Power Clean + Front Squat
3 Push Press
3 Jerks
1 Round:
1:00 Row (Easy-Moderate Pace)
10 Air Squats (Pause :02)
5/5 SA DB Arnold Press
5 Push-Up to Down Dog
Then, 2 Rounds:
10 Cal Row (Moderate-Mod+ Pace)
20 Mt. Climbers
5/5 SA DB Push Press
2 Wall Walks
Or
HSPU
Learn the Skill!
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
16 Min EMOM:
Min 1 – 5 Strict HSPU (RX+ 7-10 reps)
Min 2 – 10 Alt. Pistols
Min 3 – 15 Cal Row
Min 4 – 20 Jump Squats
-Scaled-
16 Min EMOM:
Min 1 – 5 Box HSPU or Pike Push Ups or 7-10 DB Strict Press (30/20)
Min 2 – 10 Alt. Pistols to Box
Min 3 – 12 Cal Row
Min 4 – 15 Jump Squats or Air Squats
2 Rounds:
8 Alt. Groiners
8 Alt. Box Step Ups (RD2: Box Jumps)
8 Ring Rows
:15 Active Bar Hang
8 RDL
8 Hollow Rocks (RD2: Kipping Swings)
8 Up Downs
:15 Alt. High Plank Shoulder Taps
2 x 8, 2 x 6 AHAP
*Superset with 3-5 “Perfect” reps of Deadlift…starting Moderate and building to your workout weight.
FOR TIME (15 Min cap):
50 C2B Pull-Ups
50 Deadlifts (135/95)(RX+185/135)
50 Box Jumps (24/20)
50 Alt. DB Cleans (50/35)
Goal (Fittest) → Fittest should be looking to go 12:00 minutes or less. Look to keep the Chest to Bar Pull-Ups to 7-10 Reps. Deadlifts should be done in no more than 3 Sets. Fast consistent pace on the Box Jumps and no more than 2 Sets on the Alt. DB Power Cleans.
Goal (All) → All athletes should be right under 15:00 minutes. Look to keep the Chest to Bar Pull-Ups to 3-5 Reps. Keep the Deadlifts to 4 Sets or less. Box Jumps should be steady and consistent. Alt. DB Power Cleans should be done in 2-3 Sets. Ideally pushing for larger Sets.
-Scaled-
FOR TIME (15 Min cap):
35 Band-Assisted or Jumping Pull-Ups or Ring Rows
35 Deadlifts (95/65)
35 Box Jumps or Alt. Step Ups (18/12)
35 Alt. DB Cleans (30/20)
1 Round:
200m Run
8 Up/Down Dog
6 Lunge (L) + Lunge (R) + Air Squat
4/4 PVC ATW
2 OH Squat w/ PVC @ 4442
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.
(Week 1 of 8)
FOR TIME (10 Min Cap):
21-15-9
Overhead Squat (95/65)
*400m Run after each full set.
Goal (Fittest) → Fittest should be looking to go 7:00 minutes or less. Run effort should be 2:00 or less. Keep all Overhead Squats unbroken throughout the workout. Push that transition speed fast!
Goal (All) → All athletes should be right around 9:00 minutes or less. Keep the Run effort at or below 2:00 minutes. Overhead Squats should be broken into no more than 2-3 sets, so choose load appropriately. Keep the transitions smooth and quick.
-Scaled-
FOR TIME (10 Min Cap):
21-15-9 or 15-12-9
Overhead Squat or Front Squat (65/45)
*200m Run after each full set.
2:00 Cardio Choice
into…
6 Min EMOM:
Min 1 – 8 Scap Push-Ups into Max Single Unders
Min 2 – 8 Quad Heel Taps* into Max Alt. High Plank Shoulder Taps
*https://www.youtube.com/watch?v=Ji9jEVnM8cI
24 Min EMOM:
MIN 1 – Max Alt. Sit-Thrus
MIN 2 – Max Low Plank
MIN 3 – Max Burpee + Extra Push-Up*
MIN 4 – Max Double Unders
MIN 5 – Max Effort Cardio Choice
MIN 6 – Rest
*1 Rep = Step-Back to High Plank + 2 Push-Ups + Stand & Jump
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
10 Min EMOM:
MIN 1 – :20 Alternating & Reach + :20 Up-Downs
MIN 2 – :20 Up/Down Dog + :20 Alt. Elbow Punches*
MIN 3 – :20 Alt. Box Step Ups + :20 PVC Pass Throughs
MIN 4 – :20 Muscle Clean* + :20 Push Press*
MIN 5 – :20 Kipping Swings or Hollow Rocks + :20 K2E or Tuck Ups
*Use empty barbell. Beginners can use PVC if not ready for bar.
“THE 2020 EXPERIENCE”
22 Min AMRAP:
22 Alt. Box Step-Ups (24/20)
22 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go…perform 22 Sit-Ups (RX+ TTB)
Goal (Fittest) → Striving for unbroken sets on the Push Presses for as long as possible then breaking up with quick rest intervals. Step Ups should always be unbroken.
Goal (All) → Keep Push Press sets in 2-3 sets max, and choose a Box Height that doesn’t hinder steady consistent rep cadence, being completed in about 1:00 at most. Everyone should be completing a round within about 2:30.
-Scaled-
22 Min AMRAP:
22 Alt. Box Step-Ups (18/12)
22 Push Press (75/55)
*Every 3:00 including 3,2,1 go…perform 22 Sit-Ups
For today please choose any lift you want and build to a max 1-3 rep.
Can be lower body or upper
Please add the performance to Wodify individually.
200m Run
10 Bootstrappers
10 Alt. Groiners
1:00 Front Rack Mobility
Then 2 Rounds w/ Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats @ 32X1
3 Hang Power Cleans (hold catch :02)
*Pause :02 first two reps.
“RESOLUTION”
IN TEAMS OF 2…
FOR TIME:
50 Hang Power Cleans (135/95)
25 Power Cleans (135/95)
25 Power Cleans (155/105)
50 Squat Cleans (155/105)
*20:00 time cap.
*P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed.
-Scaled-
IN TEAMS OF 2…
FOR TIME:
50 Hang Power Cleans (95/65)
25 Power Cleans (95/65)
25 Power Cleans (115/75)
50 Squat Cleans (115/75)
*Athletes can sub DB (30/20) for barbell movements.
*20:00 time cap.
*P1 works on the barbell while P2 runs 100m. Switch every 100m Run until the barbell work is completed.
1 Round:
30 Single Unders
10 Singles Right Leg
10 Singles Left Leg
20 Singles Alternating Legs
10 Single, Single, High Jump Single
10 Single, Single, Double
:30 Double Under Practice
Into…
1 Round w/ Med Ball or Light DB:
7 MB Deadlifts or 7/7 DB Deadlifts
7 MB OH Press or 7/7 DB Strict Press
7 MB Ground to OH or 6 Alt. DB Snatches
7 Scap Push-Ups
7 HRPU
*Start Moderate then build to Heavy.
2 Sets:
8 Min AMRAP:
10 Double Unders*
15 Ball Slams (20/14) or Alt. DB Snatches (50/35) (RX+ Hang Power Snatch (85/60))
10 HRPU
(Rest 2:00 b/t Sets)
*Double Unders increase by 10 reps every Round.
10-20-30-40 etc.
**Restart the second AMRAP at 10 DU.
Goal (Fittest) → Fittest should be aiming to get into the round of 50 Double Unders or more. All movements should be unbroken with the focus on not tripping over the Jump Rope. Aim for the same score or more if they can improve speed and transitions in the second AMRAP.
Goal (All) → All athletes should aim to get into the round of 40 Double Under Attempts or more. Focus on smooth and unbroken with the lighter Ball Slam/DB Snatch and breaking up Push-Ups as needed to stay consistent each round. Aim to stay consistent in the second AMRAP or get close to their first score.
-Scaled-
2 Sets:
8 Min AMRAP:
10 Double Under Attempts or 20 Single Unders*
15 Ball Slams (14/10) or Alt. DB Snatches (30/20)
5 HRPU
(Rest 2:00 b/t Sets)
*Double Under Attempts increase by 5 reps every Round….10-15-20-30 etc. Single Unders increase by 20 every Round…20-40-60-80 etc.
2 Rounds:
10 Jumping Jacks
10 Scap Pull-Ups or Scap Ring Rows
10 Paused Jump Squats
5 Kipping Swings or Ring Rows
Then 2 Rounds:
10 PVC Pass Throughs
5 Muscle Cleans
10 Alt. Elbow Punches
5 Thrusters
3 Split Jerks (hold dip and catch :02)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*Goal (Fittest)* → Anything sub 4:00-5:00 is fast on this one. Elite athletes are pushing sub 3:00. For our fittest the goal is not just unbroken but an all out sprint. Pick up the bar and don’t stop moving with fast transitions.
*Goal (All)* → Aim for 6:00-8:00 or faster. For all athletes we want to set them up to feel a Sprint pace. The goal is to push this one and aim for bigger sets with the Thrusters and smart sets with the Pull-Ups. Both movements should be completed in no more than 3 sets!
-Scaled-
15-12-9
Thrusters (75/55)
Band-Assisted Pull Ups, Jumping Pull Ups, or Ring Rows
*Athletes can sub DBs (25/15) for barbell.
2 Rounds:
5 Inch Worms
10 Alt Groiners
10 KB Swings
2 Rounds:
8 Up-Downs
8 Alt. Cossack Squats
8 RDL (empty bar)
14 Min AMRAP:
30 Box Jumps (20/18)(RX+24/20)
20 Burpees
10 Deadlifts (185/135)(RX+225/155)
-Scaled-
14 Min AMRAP:
20 Box Jumps or Alt. Step Ups (18/12)
10 Up-Downs
5 Deadlifts (95/65)
9 Min EMOM:
Min 1 – :40 Cardio of Choice
Min 2 – :30 SeeSaw Bent Over DB Row
Min 3 – :20 Band Pull Aparts + :20 Alt. High Plank Shoulder Taps
20 Min EMOM:
MIN 1 – :50 Plank Hold*
MIN 2 – :50 Cardio of Choice 1
MIN 3 – :50 Max DB Renegade Rows (50/35)
MIN 4 – :50 Cardio of Choice 2
MIN 5 – :50 DB Heel Taps (https://www.youtube.com/watch?v=aSrM1wUlcTw)
*Round 1: Front Plank (High or Low)
Round 2: Side Plank (R)
Round 3: Side Plank (L)
Round 4: Reverse Plank
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose
1 Round:
30 High Knees
7 Up-Downs
7 Tuck-Ups
7 Scap Pull-Ups or Scap Ring Rows
7 RDL*
7 Muscle Clean*
10 Alt. Elbow Punches
7 Push Press*
2 Rounds:
20 Butt Kicks
5 Air Squats
5 Burpees
5 V-Ups
5 Kipping Swings or Hollow Rocks
5 Thrusters*
*Use empty Barbell.
“12 Days of Fitness”
FOR TIME:
Day 1 – 100m Run
Day 2 – Power Cleans (135/95)(RX+185/135)
Day 3 – Burpees to a Plate
Day 4 – Push Press
Day 5 – TTB
Day 6 – HRPU
Day 7 – Plate Ground to OH (45/35)
Day 8 – Wall Balls (20/14)
Day 9 – Deadlifts
Day 10 – Alt. Reverse Lunges
Day 11 – DB Thrusters (50/35)
Day 12 – Muscle Ups
**All barbell moments can be done using DB’s (50/35).
**Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
-Scaled-
FOR TIME:
Day 1 – 100m Run
Day 2 – Power Cleans (85/60))
Day 3 – Up-Downs
Day 4 – Push Press
Day 5 – K2E
Day 6 – HRPU or Band-Assisted Push Up
Day 7 – Plate Ground to OH (25/15)
Day 8 – Wall Balls (14/10)
Day 9 – Deadlifts
Day 10 – Alt. Reverse Lunges
Day 11 – DB Thrusters (30/20)
Day 12 – Burpee Pull Ups
*All barbell moments can be done using DB’s, (30/20).
1 Round:
10 Cal Row
10 Alt. Box Step Ups
10 Scap Pull Ups
5 DBL DB Up-Downs
Into…
1 Round:
10 Cal Row
10 Alt. Box Step Overs
10 Kipping Swings
5 DBL DB Snatches
Beginners: Assisted Clean (using free hand)
Intermediate/Advanced: Flow… Swing – Swing Pull – Clean
https://www.instagram.com/p/B8aBvhGJ5iD/
ADV: DBL KB Clean x 5 AHAP
PARTNER “REINDEER GAMES”
IN TEAMS OF 2…
FOR TIME:
150 Pull-Ups
100 Alt. DB Box Step Overs (50/35)|(24/20)
50 DB Devil’s Press
*Partner 1 works on the reps, while Partner 2 accumulates Calories on Rower. Athletes may split work as needed.
**Score is Time. Teams subtract the total Calories accumulated as seconds from their time. For example if 150 Calories are complete, they will subtract 150 seconds from their time.
Goal (Fittest) → ~23:00 for our bodyweight ninjas and rower bruisers! Big unbroken sets on the Pull Ups and steady quick transitions on the DB work!
Goal (All) → Fight to finish under the 25:00 mark. Choose a DB weight that allows you to keep steady cadence from rep to rep and allows you to keep to unbroken sets in whatever rep number you choose to hold. Consistent pace on rower to accumulate Calories, but not too hard! Use this time to catch a little breath!
-Scaled-
IN TEAMS OF 2…
FOR TIME:
100 Jumping Pull-Ups or Ring Rows
100 Alt. DB Box Step Overs (30/20)|(18/12) or Bodyweight Step Overs
50 DB Devil’s Press
1 Round:
5 Up/Down Dog
100m Run
12 Deadbugs
30 Single Unders
12 Alt. SL V-Ups
30 Double Unders
Then 1 Round w/ Empty Bar:
5 Muscle Cleans
10 Alt Elbow Punches
5 Strict Press
5 Push Press (:03 eccentric)
*Last tested 10/22/21.
“Rannie”
For Time:
50-40-30-20-10*
Double Unders
Sit-ups
*400m Run After Each Full Round
Goal (Fittest) → Fittest should be looking to complete in 18:00 minutes or less. Look to push the pace on the Run and finish that around 1:45 or less. Double Unders should be completed unbroken and fast. Keep the Sit-Ups to a very fast pace.
Goal (All) → All athletes are looking to complete in 20:00 minutes or less. Runs should be done right around 2:00 minutes. Look to keep most of the Jump Rope unbroken. Smooth yet fast on the Sit-Ups.
-Scaled-
In place of DUs…
– Plate Hops
– 1:00 / :50 / :40 / :30 / :20 of DU attmepts
– 100-80-60-40-20 Single Unders
Or…
25-20-15-10-5*
Double Unders
Sit-ups
*200m Run After Each Full Round
Squat Warm Up
*Tempo @ 2121.
*Keep weight Moderate-Moderate+.
For Time (15 min cap):
9-15-21-27-21-15-9
KB Swing (70/53)
Goblet Squats (RX+ Barbell Front Squats (95/65))
Goal (Fittest) → Sub 12:00. These athletes should be aiming for unbroken on almost all sets.
Goal (All) → Sub 15:00. Focus on breaking up reps ahead of time and then aim for unbroken on the later rounds.
-Scaled-
For Time (15 min cap):
9-15-21-27-21-15-9 or 7-12-15-21-15-12-7
KB Swing (26/18)
Goblet Squats or Air Squats
2 Rounds:
6 Up-Downs (RD2: Burpees)
8 Alt. Box Step Ups
10 Alt. High Plank Shoulder Taps
12 PVC Pass Throughs (RD2: ATW)
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch High Pull
Muscle Snatch
BTN Push Press
Hang Power Snatch (Pause @ knee & hold catch :02)
13 Min AMRAP:
6 Hang Power Snatch (95/65)(RX+135/95)
9 HSPU
12 Burpee Box Jumps (24/20)
-Scaled-
13 Min AMRAP:
6 Hang Power Snatch (65/45)
9 DB Strict Press or 2 Wall Walks
12 Up-Down Box Jumps or Step Ups (18/12)
2 Rounds of :20 ON | :10 OFF:
Jumping Jacks
Air Squats
Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
Crab Walk
Sit Throughs
*Each round = 2:30.
4 Rounds:
2:00 Cardio Choice 1
1:00 Alt. Sit Throughs
1:00 Alt. Turkish Getups (25/15)
2:00 Cardio Choice 2
(Rest 1:00 b/t Rounds)
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
or
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
2:00 Pigeon (1:00 each side)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)
LINE DRILLS:
Walking Knee Hug
Butt Kickers
High Knees
Toy Soldiers
Broad Jumps
2 Rounds:
10 Alt. Lunges
5 Up Downs
5 DBL DB Deadlift
5 DB Hang Power Cleans
IN TEAMS OF 2…
4 Rounds (40 min cap):
800m Run*
Complete DB Reps**
*Partner 1 Works while Partner 2 Rests. Must alternate every 200m on Run.
**DB Reps Per Round (Split work as needed)….
Round 1 – 50 DB Up-Down (50/35)
Round 2 – 60 DB Suitcase Lunge***
Round 3 – 70 DB Push Press
Round 4 – 80 DB Power Cleans
***Each Lunge Step = 1-Rep
Goal (Fittest) → 35:00 or less. All runs at or under 3:45, when it comes to the DB Reps we want to see big or even unbroken sets. The only movement that you see twice is the DB Up Downs, meaning we can go for broke on the other ones without worrying about muscle fatigue in the next round.
Goal (All) → Runs should stay under the 4:00 mark. 4:00 cap on DB movements.
-Scaled-
IN TEAMS OF 2…
4 Rounds (40 min cap):
600m Run*
Complete DB Reps**
*Partner 1 Works while Partner 2 Rests. Must alternate every 100-200m on Run.
**DB Reps Per Round (Split work as needed)….
Round 1 – 30 DB Up-Down (35/20)
Round 2 – 40 DB Suitcase Lunge***
Round 3 – 50 DB Push Press
Round 4 – 60 DB Power Cleans
***Each Lunge Step = 1-Rep
2 Rounds:
8 Bootstrappers (Chest up!)
8 Partner Push Ups
8 Partner Sit Ups
8 PVC OH Squats
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch-Grip RDL
Muscle-Snatch
BTN Push Press
Snatch Balance
Hang Power Snatch
Weight for entire complex will be determined by what you can snatch from the hip.
3 sets of complex with no misses.
Set 1: Light
Set 2: Moderate
Set 3: Moderate+
10-20-30-20-10
Push Ups
Sit Ups
Alt. DB Snatch* (50/35)(RX+60/40)
*Option to sub Cal Row or Barbell Hang Power Snatch (95/65 – Advanced only!) for DB Snatch.
-Scaled-
10-20-30-20-10
HRPU or Band Assisted Push Ups
Sit Ups
Alt. DB Snatch* (30/20)
*Option to sub Cal Row for DB Snatch: 10-15-20-15-10
25 Jumping Jacks
25 Mt. Climbers
10 Alt. Groiners
2:00 Front Rack Mobility
Then, 2 Rounds w/ Empty Bar:
3 Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans + Front Squat
3 Push Press
3 Split Jerks (hold split :02)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Goal (Fittest) → Fire breathers are looking to go sub 8:00. Going Unbroken for at least the first couple of rounds then taking smart breaks to give the grip a bit of a rest.
Goal (All) → All athletes are looking to complete the workout between 8:30 and the 12:00 cap. Hold back on the first few rounds and break up the barbell as needed. Take a rest on the 11th Deadlift before picking it up and completing the HPC.
-Scaled-
5 Rounds*:
6 Deadlifts (65/55)
6 Hang Power Cleans
6 Push Jerk
*Sub DB (30/20) for Barbell movements.
2 Rounds:
20 HK
8 RDL (:03 eccentric)
10 Alt. Box Step-Ups
8 Kipping Swings or Hollow Rocks
2 Rounds:
20 BK
8 Pendlay Row (Pause :02 at Chest)
10 Lateral Box Step-Ups
8 Pull Ups or Ring Rows
Build to a challening set of 5 reps!
16 Min AMRAP:
10 C2B Pull Ups
16 Box Jumps (24/20)
400m Run
*Goal (Fittest)* → Fittest should be looking to do 5+ Rounds today. Keep the Runs to 1:45 minute or less. Pull Ups should be unbroken and moving with purpose on Box Jumps. Should really be able to push a bit harder than you want too today.
*Goal (All)* → All athletes are looking to complete 4+ Rounds today. Keep the Runs right around 2:00 minutes. Pull Ups no more than 2 Sets here. Box Jumps or Step Ups should be consistent with minimal rest needed during the movement.
-Scaled-
16 Min AMRAP:
10 Jumping Pull Ups, Band-Assisted Pull Ups, or Ring Rows
16 Box Jumps or Alt. Step Ups (18/12)
200m Run
2 Rounds:
100m Run
10 Bootstrappers
10 Alt. Groiners + Twist
10 PT
Then, 2 Rounds w/ Empty Bar:
3 Muscle Clean
10 Alt. Elbow Punches
3 Front Squats
3 BTN Push Press
3 OH Squats @32X1
3 Rounds (10:00 min cap):
15 Burpees
10 Overhead Squats (95/65)
12 Thrusters
*Goal (Fittest)* → Aim for Sub 7:00. These fire breathers are coming out hot on the burpees and going unbroken on the barbell movements.
*Goal (All)* → Aim for sub 10:00. Aim for a moderate pace on the burpees/up-downs and 1-2 Sets on the Barbell movements.
-Scaled-
3 Rounds (10:00 min cap):
10 Up-Downs
10 Overhead Squats or Front Squats (65/45)
12 Thrusters or DB Thrusters
2 Rounds:
20 Single Unders
5 Scap Pull-Ups or Scap Ring Rows
5 Kipping Swings or Hollow Rocks
5 Strict Knee Raises or Tuck Ups
8 KB Swings
Then, 2 Rounds 5 Reps w/ Empty Bar:
Sumo Deadlift
High Pull
SDHP
Build to a moderate load for 5 controlled, continual reps.
For Time (15:00 time cap)
100 DU
Immediately Into…
2-4-6-8-10-12-14-16-18-20
KB Swings (70/53)
10-9-8-7-6-5-4-3-2-1
TTB
Immediately Into…
100 DU
*Goal (Fittest)* → Fittest Should be shooting for 11:00 or less. They are looking to do very large Sets on the Double Unders. No more than 3 Sets there. Toes to Bar should be fast. We are looking at no more than 2 quick Sets if needed. Push the pace on the KB Swings and get back to the Toes to Bar.
*Goal (All)* → All athletes should be shooting for 15:00 or less. 4-6 Sets on the Double Unders/Attemps. Looking to keep larger Set blocks. Double Unders/Attemps should be 2-3 Sets as needed. Controlled consistent push on the KB Swings.
-Scaled-
For Time (15:00 time cap)
50 DU/Attempts or 125 Single Unders
Immediately Into…
2-4-6-8-10-12-14-16-18-20
KB Swings (26/18)
10-9-8-7-6-5-4-3-2-1
K2E
Immediately Into…
50 DU/Attempts or 125 Single Unders
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
25 JJ
25 Front Jacks
Then, 2 Rounds:
5 Inch Worms
5 Muscle Snatch*
5 BTN Push Press*
5 Back Squats*
*Empty Bar. Beginners, RD1 PVC.
IN TEAMS OF 2…
8 Min AMRAP:
8 Push Press (95/65)
20 Air Squats
(Rest 1:30)
6 Min AMRAP:
6 Hang Power Snatch
15 Air Squats
(Rest 1:30)
4 Min AMRAP:
4 Push Jerk
10 Air Squats
*Partner 1 Works on the AMRAP while P2 completes 12 Burpees to Target (reps reduce each AMRAP to 10 then 8). Partners may only switch after the Burpees are completed. Partners keep one score for the workout.
**Target is 6 Inches above standing reach
Goal (Fittest)* → 3+ Rounds on every AMRAP! The reps look different, but the effort should remain to blast through those Air Squats in 1-2 sets!
Goal (All)* → 2+ Rounds on every AMRAP. Remain unbroken on the barbell cycling and use the Air Squats to catch your breath. Just keep moving through those while breaking into repeatable sets with short rests between.
-Scaled-
IN TEAMS OF 2…
8 Min AMRAP:
8 Push Press (65/45)
15 Air Squats
(Rest 1:30)
6 Min AMRAP:
6 Hang Power Snatch
10 Air Squats
(Rest 1:30)
4 Min AMRAP:
4 Push Jerk
5 Air Squats
*Partner 1 Works on the AMRAP while P2 completes 8 Up-Downs to Target (reps reduce each AMRAP to 6 then 4). Partners may only switch after the Burpees are completed. Partners keep one score for the workout.
**Target is 6 Inches above standing reach.
3 Rounds:
200m Row
:15 Kipping Swings or Active Bar Hang (Beginners: Hollow Rocks)
8 Up-Downs
5/5 DB Deadlifts
6/6 DB Curl To Press
7/7 Single Arm Ring Row
If proficient, Legless or Weighted!
For Time (15 min cap):
12-9-6
Muscle-Ups
DB Devil’s Press (50/35)
DB Suitcase Lunges*
*L+R = 1-Rep
*Goal (Fittest)* → Fittest should be looking to complete this in 12:00 minutes or less. Look to keep the Muscle-Ups to 2 Sets, 3 for strategic breaks. No more than 2 Sets on both the Devils Press and Suitcase Lunges.
*Goal (All)* → All athletes should be under 15:00 minutes. Keep the Muscle-Ups or alternative to 3 Sets here. DB Devil’s Press should be done in 2 – 3 Sets throughout the workout. Giving a quick shakeout to save grip. Suitcase Lunges should be completed in 2 Sets throughout the workout.
-Scaled-
For Time (15 min cap):
12-9-6
Jumping/Band-Assisted Muscle-Ups or Up-Down Pull Ups or Ring Rows
DB Devil’s Press (25/15)
DB Suitcase Lunges*
*L+R = 1-Rep
1 Round:
10 Scap Pull-Ups or Scap Ring Rows
8 Alt. Lunges
10 Kipping Swings or Hollow Rocks
10 Tuck Ups
8 Tuck Jumps
Then 2 Rounds w/ Empty Bar:
3 RDL
3 Muscle Clean
10 Alt. Elbow Punches
3 High Hang Power Clean
3 Hang Power Clean (pause :02 just below knee)
9 Min AMRAP:
9 Power Cleans (135/95)
18 TTB
18 Box Jumps (20/18) (RX+24/20)
*Goal (Fittest)* → Fittest should be completing 4+ Rounds with unbroken Power Cleans, 1-2 sets of TTB, and box jumps finished in less than 1:00.
*Goal (All)* → All athletes should aim to complete 3+ rounds with Power cleans taking no more than 3 sets, completing K2E in 3-4 sets, and box jumps or step ups at a reasonable height for about 1:00 of work.
-Scaled-
9 Min AMRAP:
9 Power Cleans (95/65) or DB Power Cleans (30/20)
18 K2E or Tuck Ups
18 Box Jumps or Alt. Step Ups (18/12)
20 JJ
5 Up/Down Dog
10 Bootstrappers
10 PT
10 ATW
5 OH Squats @ 32X1 w/ PVC
Then 2 Rounds 3 Reps w/ Empty Bar:
Snatch Grip RDL
Muscle Snatch
BTN Push Press
OH Squat
Tempo @ 3111
*Weight stays Moderate to Moderate+ for all sets.
4 Rounds (15 min cap):
30 Unbroken Wall Balls (20/14)
20 Unbroken KB Swings (53/35)(RX+70/53)
(Rest 1:30 b/t Rds)
(Score is Slowest Set)
*Goal (Fittest)* → Fittest should be looking to complete all 4 Sets of 30 unbroken. There should also be a strong consideration and push for that Heavier Weight. Fittest should be completing the rounds in 1:45 minute or Less. Keep the RPMs high and make that 1:30 minute rest feel very short. Looking to finish 12:00 minutes or Less
*Goal (All)* → All athletes are looking to pick a challenging, but repeatable unbroken Wall Ball number. Ideally around the 20-25 Rep range depending on their Medicine Ball of Choice. Rounds should be completed in 2:00 minutes or less. Look to finish 15:00 minutes or less.
-Scaled-
4 Rounds (15 min cap):
20 Wall Balls (14/10)
20 KB Swings (26/18)
(Rest 1:30 b/t Rds)
1 Round:
12 Alt. Knee Hugs
12 Alt. Toy Soldiers
10 Alt. Cossack Squats
10 Alt. Samson Lunge Stretch (https://www.youtube.com/watch?v=lQhBLId_y6s)
10 Scap Pull Ups or Scap Ring Rows
10 Box Dips
1 Round:
25 High Knees
25 Butt Kickers
:25 Walk on Toes
:25 Walk on Heels
10 Ring Rows
10 Kipping Swings or Hollow Rocks
10 Push Ups
*Tempo @ 21X1
FOR TIME (15 min cap):
400m Run
30 Pull-Ups
20 Ring Dips (RX+ Hang Power Clean 135/95)
800m Run
15 Pull-Ups
15 Ring Dips (RX+ Hang Power Clean 135/95)
*Goal (Fittest)* → ~12:00. Big sets on the Pull Ups and Ring Dips/HPC if not unbroken.
*Goal (All)* → 15:00 for everyone. Runs should be approximately 2:00 and 4:00 respectively, Pull Ups and Dips should be larger sets but capped at 5 sets max in the 30, and 3 sets max for the 15.
-Scaled-
FOR TIME:
200m Run
30 Band/Jumping Pull-Ups or Ring Rows
20 Box/Bench Dips
400m Run
15 Band/Jumping Pull-Ups or Ring Rows
15 Box/Bench Dips
2 Rounds:
24 SU
10 Alt. High Plank Shoulder Taps
8 Air Squats
8 RDL*
:30 Tuck Hold
1 Round:
24 DU/Attempts
10 Supermans
8 Inchworms (no push-up)
8 Good Mornings*
:30 Hollow Hold
*Empty Barbell.
*Build to a challenging set of 3 reps.
15 Min EMOM:
MIN 1 – 40 DU into Max Sumo DL (275/185)
MIN 2 – 10 Up-Downs Over Bar into Max Goblet Squats (50/35)
MIN 3 – Rest (RX+ Mt. Climbers)
*Goal (Fittest)* → Looking to go unbroken on the Double Unders, and completing 10+ Sumo Deadlifts. Fast on the Up-Downs jumping across the barbell, and completing 10+ Goblet Squats.
*Goal (All)* → All athletes are looking to complete about 6 Sumo Deadlifts. Steady moving through the Up-Downs (stepping over is great) allowing for 5+ Goblet Squats.
-Scaled-
15 Min EMOM:
MIN 1 – :30 DU/Attempts or SU into Max Sumo DL (115/85)
MIN 2 – 10 Up-Downs Over Bar into Max Goblet Squats (25/15)
MIN 3 – Rest
200-400m Jog
Then 2 Rounds:
10 Alt. Windmills
8/8 SA DB Bent Row
10 Alt. High Plank Shoulder Taps
8 Push Ups
24 Min EMOM:
MIN 1 – :50 Moderate Pace Cardio Choice
MIN 2 – :50 Weighted Russian Twists
MIN 3 – :50 DB Renegade Row
MIN 4 – :50 Burpees
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
20 HK
20 BK
35 Single Unders
10 KB Deadlifts
10 KB Swings
Then 1 Round w/ Empty Bar or Single DB:
10 RDL
5 or 5/5 Muscle Clean
5 or 5/5 Hang Power Clean
Then 1 Round w/ Empty Bar or Single DB:
5 Snatch High Pull or 5/5 DB High Pull
10 Hang Power Snatch or Alt. DB Snatch
Partner Mashed Potatoes
IN TEAMS OF 2…
3 ROUNDS:
30 Power Snatch (115/75)
40 KB Swings (70/53)
50 Power Cleans
200 DU
*Split work as needed. P1 works while P2 rests.
*Look to complete the barbell movements in 3-4 Sets. Look to complete the TTB in 2-4 Sets. Look to complete sets of 25 for DUs.
-Scaled-
Partner Mashed Potatoes
IN TEAMS OF 2…
3 ROUND:
30 Alt. DB Snatch (30/20)
40 KB Swings (26/18)
50 DB Power Cleans
100 DU/DU Attempts or 200 Single Unders
250m Row
Then 2 Rounds:
10 Alt. Lunges
10 Alt. Cossack Squats
5 HRPU
5 Scap Pull Ups or Scap Ring Rows
Then 2 Rounds:
10 Alt. Box Step Ups
10 Tuck Ups
5 HRPU
5 Kipping Swings or Hollow Rocks
*15 min to build to a challenging set of 3 reps!
16 Min EMOM:
Min 1 – :40 Max Cal Row
Min 2 – :40 Max Alt. DB Box Step Overs (20/18)(50/35)
Min 3 – :40 Max TTB
Min 4 – :40 Max Burpees
1 Cal = 1 Rep
-Scaled-
16 Min EMOM:
Min 1 – :40 Cal Row
Min 2 – :40 Alt. DB Box Step Overs (18/12)(25/15)
Min 3 – :40 K2E
Min 4 – :40 Up-Downs
1 Cal = 1 Rep
30 HK
30 BK
5 Inch Worms
10 Glute Bridges
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Hang Power Clean (pause :02 just below knee)
10 Alt. Elbow Punches
5 Front Squats
*1RM established 10/21/21.
FOR TIME (12 min cap):
Buy In: 400m Run
15-20-25
Deadlifts (135/95)(RX+185/135)
Box Jumps (24/20)
-Scaled-
FOR TIME (12 min cap):
Buy In: 200m Run
10-15-20
Deadlifts (95/65)
15-20-25
Box Jumps or Alt. Step Ups (18/12)
1 Round:
8 Up/Down Dog
8 Alt. Pass Through Lunges
8 Ring Rows
8 Up-Downs
8 PVC Muscle Snatches
Then, 2 Rounds:
8 Single DB RDL
8 Jumping Pull Ups
8 Single DB Bent Row
8 Alt. DB Snatch
*Pause at chest all reps.
3 Rounds (10 min cap):
20 Alt. DB Snatch (50/35)
15 Pull-Ups
20 Alt. DB OH Lunges*
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or reverse).
-Scaled-
3 Rounds (10 min cap):
20 Alt. DB Snatch (25/15)
15 Jumping Pull-Ups or Ring Rows
20 Alt. DB OH Lunges* or Bodyweight Alt. Lunges
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or reverse).
1 Round:
30 Singles
10 Plate Bent Over I,Y,T’s
10 MB Deadlift
10 Single + Single + High Jump Single
10 MB OH Press
10 Single + Single + Double
5 Muscle Clean
10 Alt. Elbow Punches*
5 Strict Press*
10 MB G2O
:30 DU/Attempts
*Empty Barbell
FOR TIME (12 min cap):
50 DU
21 Shoulder to Overhead (95/65)
20 Ball Slams (20/14)
Rest 1:00
50 Double Unders
15 Shoulder to Overhead (115/80)
20 Ball Slams
Rest 1:00
50 Double Unders
9 Shoulder to Overhead (135/95)
20 Ball Slams
(Score is Total Time)
-Scaled-
FOR TIME (12 min cap):
25 DU/Attempts or 50 SU
21 Shoulder to Overhead (45/35)
20 Ball Slams (14/10)
Rest 1:00
25 DU/Attempts or 50 SU
15 Shoulder to Overhead (65/45)
20 Ball Slams
Rest 1:00
25 DU/Attempts or 50 SU
9 Shoulder to Overhead (85/60)
20 Ball Slams
9 Min EMOM:
Min 1 – :50 Alt. Groiner + Twist
Min 2 – :50 Up-Down + Air Squat
Min 3 – :20 DBL KB Deadlift + :20 MB Push Press
Then, 6 Back Squats w/ Empty Bar @ 32X2.
*Pause first two reps of each set.
*:03 eccentric all reps!
1 Round:
1:00 Max Up-Downs
1:00 Max DB/KB Farmer Hold (AHAP)
1:00 Max Wall Sit
1:00 Max Low Plank
Immediately Into…
11 Min AMRAP:
10 Push-Ups
15 Air Squats
200m Run
-Scaled-
1 Round:
:40 Max Up-Downs
:40 Max DB/KB Farmer Hold (AHAP)
:40 Max Wall Sit
:40 Max Low Plank
Immediately Into…
11 Min AMRAP:
10 HRPU or Band Assisted Push-Ups
15 Air Squats
100m Run
1:00 Jumping Jacks
1:00 Alt. Reverse Lunges
1:00 Sit Ups
1:00 HRPU
3 Rounds:
3:00 Aerobic Pace Cardio Choice (Slow & steady, able to hold a conversation while performing!)
2:00 Moderate-High Pace Cardio Choice
1:00 Sprint Pace Cardio Choice
-Rest 2:00 b/t Rounds-
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
9 Min EMOM:
Min 1 – :50 Alt. Groiner + Twist
Min 2 – :50 Up-Down + Air Squat
Min 3 – :20 DBL KB Deadlift + :20 MB Push Press
Then, 6 Back Squats w/ Empty Bar @ 32X2.
*Pause first two reps of each set.
*:03 eccentric all reps!
1 Round:
1:00 Max Up-Downs
1:00 Max DB/KB Farmer Hold (AHAP)
1:00 Max Wall Sit
1:00 Max Low Plank
Immediately Into…
10 Min AMRAP:
10 Push-Ups
15 Ball Slams (20/14)
20 Air Squats
-Scaled-
1 Round:
:40 Max Up-Downs
:40 Max DB/KB Farmer Hold (AHAP)
:40 Max Wall Sit
:40 Max Low Plank
Immediately Into…
10 Min AMRAP:
10 HRPU or Band Assisted Push-Ups
15 Ball Slams (14/10)
20 Air Squats
2 Rounds:
8 Cal Row (Easy-Moderate Pace)
8 Alt. Box Step Ups
10 Alt. High Plank Shoulder Taps
Then, 2 Rounds:
8 Cal Row (Moderate+ Pace)
8 Box Jumps
5/5 SA DB Bent Row (Light DB!)
14 Min AMRAP:
7 Box Jumps (30/24)
14 Renegade Row* (35/20)
21 Cal Row
*L+R = 1 Rep
-Scaled-
14 Min AMRAP:
7 Box Jumps (18/12)
14 Renegade Row* (15/10)
15 Cal Row
*L+R = 1 Rep.
20 HK
20 BK
35 Single Unders
10 Kipping Swings
10 K2E
Then 1 Round w/ Light-Moderate DB:
10 DB RDL (Single DB held with both hands)
5/5 DB Muscle Clean
5/5 DB Hang Power Clean
Then 1 Round w/ Light-Moderate DB:
5/5 DB High Pull
10 Alt. DB Snatch
“Partner Mashed Potatoes”
IN TEAMS OF 2…
3 ROUNDS:
30 Alt. DB Snatch (50/35)
40 TTB
50 DB Power Clean
200 DU
*Split work as needed. P1 works while P2 rests.
*Look to complete the DB movements in 3-4 Sets. Look to complete the TTB in 3-4 Sets. Look to complete sets of 25 for DUs.
-Scaled-
IN TEAMS OF 2…
3 ROUND:
30 Alt. DB Snatch (30/20)
40 K2E
50 DB Power Clean
100 DU/DU Attempts or 200 Single Unders
250m Row
10 Partner Push Ups
Then 2 Rounds:
8 Alt. Box Step Ups
12 Alt. High Plank Shoulder Taps
Then 2 Rounds:
8 Box Jumps
6/6 SA DB Bent Over Row
16 Min EMOM:
Min 1 – 10 Box Jumps (30/24)
Min 2 – 8 Renegade Rows* (45/30)
Min 3 – 15 Cal Row
Min 4 – Jumping Jacks
*L+R = 1 Rep
-Scaled-
16 Min EMOM:
Min 1 – 10 Box Jumps (18/12)
Min 2 – 8 Renegade Rows* (20/15)
Min 3 – 12 Cal Row
Min 4 – Jumping Jacks
*L+R = 1 Rep
2 Rounds:
200m Run
10 Up-Downs
8 Deadbugs
5 Inch Worms
5 RDL (empty bar)
Library quiet!
2 Rounds w/ Empty Bar:
4 Muscle Clean
8 Alt. Elbow Punches
4 Hang Power Clean (Hold catch :02)
FOR TIME (15:00 cap)*:
3-6-9-12-15
Hang Power Clean (185/135)
6-12-18-24-30
Wall Balls (20/14)
*After each full set, perform a 100m Run.
-Scaled-
FOR TIME (15:00 cap)*:
3-6-9-12-15
Hang Power Clean (95/65)
6-12-18-18-18
Wall Balls (14/10)
*After each full set, perform a 100m Run.
2 Rounds:
:45 Row (Easy-Moderate Pace)
5 Up/Down Dog
10 Scap Pull-Ups or Scap Ring Rows
10 Tuck-Ups
2 Rounds:
:30 High Plank (RD2: :30 Crab Walk)
10 Alt. Groiners
10 Ring Rows
10 Sit-Ups
*After each set of pull ups, perform 10 bodyweight Ring, Box, or Bench Dips .
15 Min AMRAP:
5 C2B Pull-Ups
10 Sit-Ups
20 Mountain Climbers (L + R = 1 Rep)
-Scaled-
15 Min AMRAP:
5 Pull-Ups or Ring Rows
10 Sit-Ups or Tuck Ups
20 Mountain Climbers (L + R = 1 Rep)
1:00 Cardio Choice
4 Min AMRAP:
8 DB Bent Over Rows
8 Sit-ups
8 DB Floor Press
3 SETS (:45 ON / :15 OFF)
Bird Dogs
-1:00 Rest-
3 SETS (:45 ON / :15 OFF)
Supermans
3 Min AMRAP:
Max Single DB Burpees
-1:00 Rest-
15 Min AMRAP:
1:00 Cardio Choice
15 V-ups
15 Box or Chair Dips
30 DB Toe Taps (https://www.youtube.com/watch?v=BonhiTgqDsI)
-1:00 Rest-
3 Min AMRAP:
Max Single DB Burpees
FLOW STRETCHING
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
2:00 Pigeon (1:00 each side)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)
2 Rounds:
:30 Row
6 Wall Balls
6 Alt. Reverse Lunges
Then 2 Rounds w/ Empty Bar:
5 Sumo-Stance RDL
5 Sumo-Stance High Pulls
3 Strict Press
3 Push Press
10 min to find appropriate load for 5 consecutive reps!
IN TEAMS OF 2…
5 ROUNDS FOR MAX REPS:
1:00 Wall Ball (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Alt. Front Rack Reverse Lunges
1:00 Push Press
1:00 Cal Row
(1:00 Rest b/t Rounds)
*Partner 1 Works for :30 while P2 Rests. Partners alternate roles every :30.
-Scaled-
IN TEAMS OF 2…
5 ROUNDS FOR MAX REPS:
1:00 Wall Ball (14/10)
1:00 Sumo Deadlift High Pull (45/35) or DB SDHP (25/15)
1:00 Alt. Bodyweight Reverse Lunges
1:00 Push Press or DB Push Press
1:00 Cal Row
(1:00 Rest b/t Rounds)
*Partner 1 Works for :30 while P2 Rests. Partners alternate roles every :30.
5 Inch Worms
10 Paused Jump Squats
10 Supermans
10 Tuck Ups
Then, 2 Rounds:
10 Scap Pull Ups or Scap Ring Rows
10 Kipping Swings
5 K2E
Then, 2 Rounds w/ Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats @ 32X1
*Tempo 32X1
FOR TIME:
50 Box Jump Overs (24/20)
50 TTB
25 Box Jump Overs
25 TTB
-Scaled-
FOR TIME:
50 Box Jump Overs Or Alt. Step Overs (18/12)
50 K2E
25 Box Jump Overs or Alt. Step Overs
25 K2E
10 PT
10 ATW
5 Up/Down Dog
:10 Top of Push Up Hold (high plank!)
:10 Bottom of Push Up Hold
10 Partner Push Ups
Then 2 Rounds 3 Reps w/ Empty Bar:
Hang Muscle Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch (pause :02 @ knee)
*Pause :02 @ knee
5 Rounds:
3 Min AMRAP of…
3 Power Snatch (115/80)
6 Push-Ups
9 Ball Slams (20/14)
(Rest 1:00 b/t Rounds)
-Scaled-
5 Rounds:
3 Min AMRAP of…
3 Power Snatch (65/45) or 6 Alt. DB Snatches (25/15)
6 HRPU
9 Ball Slams (14/10)
(Rest 1:00 b/t Rounds)
20 JJ
5 Up-Downs
2:00 Ankle & Calf Stretch/Mobility
1:00 Jump Rope
Then 2 Rounds:
10 Alt. Lunge and Reach
5 MB Front Squats
5 MB Push Press
If proficient, 3 x 8 (RX+ weighted)
15 Min AMRAP:
19 Wall Balls (20/14)
19 Burpees
50 Double Unders
-Scaled-
15 Min AMRAP:
19 Wall Balls (14/10)
19 Up-Downs
25 Double Under/Attempts or 50 Single Unders
30 HK
30 BK
10 Partner Sit Ups
5/5 SA KB Deadlifts
5/5 SA KB Swings
Then 2 Rounds w/ Empty Bar:
3 Hang Clean High Pulls
3 Muscle Cleans
10 Alt. Elbow Punches
3 Hang Power Cleans (Hold catch :02)
FOR TIME (15:00 time cap):
400m Run
Immediately Into…
10-20-30-40
KB Swings (53/35)
Sit Ups
Immediately Into…
400m Run
-Scaled-
FOR TIME (15:00 time cap):
200m Run
Immediately Into…
10-15-20-30
KB Swings (26/18)
Sit Ups or Flutter Kicks (L+R = 1 Rep)
Immediately Into…
200m Run
250m Row (Moderate Pace)
Then 2 Rounds:
5 Push Up to Down Dog
5/5 SA Ring Row
10 Alt. High Plank Shoulder Taps
5 Ring Rows @ 2121
2 Wall Walks
* After final HSPU, :30-:60 HS Hold.
-Progressions-
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
16 Min EMOM:
Min 1 – :40 Row (Meters)
Min 2 – 10 HSPU
Min 3 – 15 Ring Rows
Min 4 – :40 Up-Downs
-Scaled-
16 Min EMOM:
Min 1 – :40 Row (Meters)
Min 2 – 10 Pike Push Ups or DB Strict Press (25/15)
Min 3 – 10 Ring Rows
Min 4 – :40 Up-Downs
5:00-10:00 Lower Body Foam Rolling
10:00 Recovery Jog or Bike (Easy Pace)
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
100m Jog
10 Alt. Groiners
Then, 2 Sets:*
6 Alt. Box Step-Ups (workout height)
*SET 1 unweighted. SET 2 add weight if you plan on using it during the workout.
“CHAD”
IN TEAMS OF ANY SIZE…
FOR TIME:
1000 Box Step-Ups (20)*
*45/35 added in weight – ruck, plate, vest, or DB
**50:00 time cap
-Scaled-
IN TEAMS OF ANY SIZE…
FOR TIME:
750/500/250/100 Box Step-Ups (18/12)
Or…
30/40/50 Min AMRAP:
5:00 Row or Jog
5:00 Alt. Box Step Ups (18/12)
2 Rounds:
10 Cal Row
10 Alt. High Plank Shoulder Taps
10 Tuck ups
5 Partner Push Ups
10 Kipping Swings or Hollow Rocks
* Tempo @ 21X1
*Heavy 5-Rep established 11/6/21
2 Rounds w/ Light-Moderate DBs:
5/5 SA DB Sumo Deadlift
5/5 SA DB Swings
16 Min EMOM:
Min 1 – 15 TTB
Min 2 – 15 KB Swings (70/53)
Min 3 – 15 Cal Row
Min 4 – :45 High Plank
-Scaled-
16 Min EMOM:
Min 1 – 15 K2E
Min 2 – 15 KB Swings (26/18)
Min 3 – 12 Cal Row
Min 4 – :45 High Plank
2 Rounds:
5 Up/Down Dog
10 Front Jacks
10 Alt. Groiner + Reach
Then, 2 Rounds w/ Empty Bar:
3 RDL (:03 eccentric)
3 Clean High Pulls
10 Alt. Elbow Punches
3 Push Press
3 Hang Power Clean (pause @ catch) + Front Squat
3 Jerk
2 Rounds w/ Light-Moderate DBs:
5 DBL DB Sumo DL
5 DBL DB Squat Clean Thrusters
For Time:
30 DB Man-Makers (50/35)
-Scaled-
20 DB Man-Makers (20/10)
3 Rounds:
20 High Knees
:30 High Plank
8 Scap Pull-Ups (RD2: Kipping Swings, RD3: 8 Pull Ups)
4 Up-Downs
4 Alt. Sit Out & Press (w/ light KB)
4 Rounds (20:00 time cap):
400m Run
21 Sit-Ups
15 Pull-Ups
9 Up-Downs
-Scaled-
4 Rounds (20:00 time cap):
200m Run
21 Sit-Ups or Flutter Kicks (L + R = 1 Rep)
10 Band Assisted Pull-Ups, Jumping Pull Ups, or Ring Rows
9 Up-Downs
30 JJ
5 Inch Worms
Then, 8 Min EMOM:
MIN 1 – :40 Single Unders*
MIN 2 – 8 Alt. Cossack Squats + 8 Slow Air Squats
MIN 3 – :40 Alt. Elbow Punches**
MIN 4 – 6 RDL + 6 Muscle Cleans**
*Switch to DU in the Second Round
**Use empty barbell
*Start Moderate and Build to Moderate-Heavy
12 Min AMRAP:
10 Front Squats @ 50% heaviest BS triple established in day’s Strength*
50 Double Unders
*Bar comes from the floor.
-Scaled-
12 Min AMRAP:
10 Front Squats @ 50% heaviest BS triple established in day’s Strength or DB FS (25/15)
25 Double Unders/Attempts or 70 Single Unders
400m Run
5 Push Up to Down Dog
20 PT
20 ATW
Then 2 Rounds w/ Empty Bar:
3 Snatch High Pulls
3 Muscle Snatch
3 BTN Push Press
3 Hang Power Snatch (pause :02 @ knee)
FOR TIME (14 min cap):
10-9-8-7-6-5-4-3-2-1*
Hang Power Snatch (115/75)
Burpee Over Bar
*Perform 1 Bar Muscle-Up after each full set.
(Athlete Goal → Use a weight that we can perform all Hang Power Snatch unbroken today!)
-Scaled-
FOR TIME (14 min cap):
10-9-8-7-6-5-4-3-2-1*
Hang Power Snatch (65/45) or Alt. DB Snatch (30/20)
Up-Down Over Bar
*Perform 3 Jumping Pull Ups or Ring Rows after each full set.
200m Run
Into…
3 Sets:
8 I.Y.T’s* (https://www.youtube.com/watch?v=T0pe_8Sq8Kc)
8 Bootstrappers
*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T
3-4 SETS FOR QUALITY:
10 DB Bent Over Row (Athlete Choice)
20 Single DB Curl
20 Alt. DB Slides (https://www.youtube.com/watch?v=qKFUTOaB53k)
10 Alt. Cossack Squats*
1:00 Hollow Rocks or Hollow Hold
(Rest 1:30 b/t Sets)
*Beginners, just body weight. Advanced, hold DB in Goblet Position
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
2 Rounds:
30 Single Unders
10 Glute Bridges
10 Scap Push-Ups (RD2: Push Ups)
Then, 2 Rounds:
20 Big-Jump Single Unders or 20 Double Unders
10 KB Deadlifts (controlled eccentric!)
10 KB Upright Row (Two-handed)
12 Min to Build to a Heavy 5-Rep Bench Press!
IN TEAMS OF 2…
FOR TIME (20:00 cap):
200 Double Unders
100 Push-Ups
150 KB Swings* (70/53)|(53/35)
100 Push-Ups
200 Double Unders
P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner must hold Hig or Low Plank. If KB touches the ground, both partners must stop workout and run 100m.
*Use a KB weight that allows the 75 to be completed in 3-4 sets.
-Scaled-
IN TEAMS OF 2…
FOR TIME (20:00 cap):
100 Double Unders or 200 Single Unders
75 Band Assisted Push-Ups
150 KB Swings* (26/18)
75 Band Assisted Push-Ups
100 Double Unders or 200 Single Unders
P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner may completely rest (NO PLANK HOLD FOR BEGINNERS!). If KB touches the ground, both partners must stop workout and run 100m.
2 Rounds:
20 JJ
10 Alt. Groiners
10 MB Push Press
8 MB Front Squats
6 Alt. Box Step Overs (no MB!)
Then 2 Rounds w/ Empty Bar:
3 RDL
3 Muscle Cleans
10 Alt. Elbow Punches
3 Front Squats (Pause :02)
*Pause :02 all reps!
13 Min AMRAP:
30 Wall Balls (20/14)
20 Alt. DB Suitcase Lunges (50/35)
10 Box Jump Overs (24/20)
-Scaled-
13 Min AMRAP:
20 Wall Balls (14/10)
14 Alt. DB Suitcase Lunges (35/20) or BW Alt. Lunges
10 Box Jump Overs or Alt. Step Overs (18/12)
30 HK
30 BK
30 JJ
5 Up/Down Dog
Then 2 Rounds 5 Reps w/ Empty Bar:
Snatch-Grip RDL (pause :02 at knee)
Muscle Snatch
BTN Push Press
Drop Snatch to Power Position
Hang Power Snatch
FOR TIME:
22-18-14-10-6-2*
Alt. DB Snatch (50/35)
*200m Run after each set of DB Snatches.
-Scaled-
FOR TIME:
22-18-14-10-6-2*
Alt. DB Snatch (30/20)
*100-200m Run after each set of DB Snatches.
2 Rounds:
1:00 Row (Moderate Pace)
:30 Hollow Hold
10 Scap Pull-Ups or Scap Ring Rows
10 Ring Rows
10 Up-Downs
2 Lengths Farmers Carry (Moderate)
*Improve upon 9/22/21 results!
16 Min EMOM:
Min 1 – :40 Max Cal Row
Min 2 – 10 Strict Pull Ups
Min 3 – :40 Max Burpees
Min 4 – :40 Max DBL KB/DB Suitcase Hold (AHAP)
(1:00 rest b/t rounds)
(Score = total calories rowed + burpees)
-Scaled-
16 Min EMOM:
Min 1 – :40 Max Cal Row
Min 2 – 10 Band-Assisted Pull Ups or Ring Rows
Min 3 – :40 Max Up-Downs
Min 4 – :40 Max DBL KB/DB Suitcase Hold (AHAP)
(1:00 rest b/t rounds)
(Score = total calories rowed + Up-Downs)
400m Run
10 Paused Jump Squats
10 Alt. Lunge & Reach
10 PT
10 ATW
3/3 Split Jerk w/ PVC
Then 2 Rounds w/ Empty Bar:
3 Hang Muscle Cleans
8 Alt. Elbow Punches
3 Front Squats
3 Push Press
3 Push Jerk
3 Split Jerk (Hold split :02)
*Match or improve on last week!
4 Rounds:
12 Hang Power Cleans (95/65)(RX+135/95)
9 Shoulder-To-OH
6 Thrusters
-Scaled-
4 Rounds:
12 Hang Power Cleans (65/45)
9 Shoulder-To-OH
6 Thrusters
*Or, substitute barbell for DB’s (25/15)
1 Round:
30 JJ
10 Alt. Lunges
8 Inch Worms
Then, 1 Round:
30 Single Unders
10/10 Single Leg Glute Bridge
10 Alt. Cossack Squats
Then 2 Rounds 5 Reps w/ Empty Bar:
RDL (:03 eccentric)
Muscle Snatch
Deadlift (pause @ knee in both directions)
*Controlled eccentric.
4 Min AMRAP:
20 Ball Slams (20/14) (RX+40/25)
20 MB Sit-Ups
-Rest 1:00-
4 Min AMRAP:
20 MB Lunges
40 Double Unders
-Rest 1:00-
4 Min AMRAP:
20 Ball Slams
20 Alt. Single Leg V-Ups
-Scaled-
4 Min AMRAP:
20 Ball Slams (14/10)
20 Sit-Ups or Flutter Kicks (L + R = 1 Rep)
-Rest 1:00-
4 Min AMRAP:
20 MB Lunges or BW Lunges
20 Double Unders/Attempts or 40 Single Unders
-Rest 1:00-
4 Min AMRAP:
20 Ball Slams
20 Tuck Ups or Bicycle Crunches
3 Min AMRAP:
10 Tuck Jumps
20 Alt. High Plank Shoulder Taps
40 Single Unders
Then, 3 Min AMRAP:
10 Bootstrappers
20 Front Jumping Jacks
40 Single Unders
24 Min EMOM:
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
MIN 3 – :50 Double Unders
MIN 4 – :50 Squat Rotations (https://www.youtube.com/watch?v=w4IdAUSHJUU)
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
2 Rounds:
10 Alt. Step Ups
8 Scap Pull Ups or Scap Ring Rows
6 Ring Rows
2 Rounds:
10 Broad Jumps
8 Kipping Swings or Hollow Rocks
6 Tuck Ups
2 Rounds:
10 Box Jumps
8 Kipping K2E (beginners, no kip)
6 Jumping Pull Ups
3 SETS FOR QUALITY:
3-5 Strict TTB
Rest as needed b/t sets.
Then, 3 SETS FOR QUALITY:
5 K2E + TTB*
Rest as needed b/t sets.
*1 Rep = 1 Kipping K2E + 1 Kipping TTB
“Hocus Pocus”
5 Rounds:
13 C2B Pull-Ups
13 Burpees
13 TTB
13 Box Jumps (30/24)
-Scaled-
5 Rounds:
13 Pull-Ups, Jumping Pull Ups, or Ring Rows
13 Up-Downs
13 K2E
13 Box Jumps or Alt. Step Ups (18/12)
50m Walk on Toes
50m Walk on Heels
2:00 Thoracic Mobility
Then 2 Rounds:
15 JJ
10 Alt. Skater Jumps
Then 2 Rounds w/ Empty Bar:
5 RDL
3 Hang Clean High Pulls
10 Alt. Elbow Punches (from Quarter Squat)
3 Hang Power Cleans (hold catch :02)
Build to a challenging set of 5 reps!
FOR TIME:
27-21-15-9*
Hang Power Cleans (95/65)
*200m Run after each set
-Scaled-
FOR TIME:
21-15-12-9
Hang Power Cleans (65/45)
*100-200m Run after each set
3 Rounds:
1:00 Row (Moderate Pace)
10 Alt. High Plank Shoulder Taps (Slow!)
5 Push-Up to Down Dog
10 Hollow Rocks
1 Wall Walk
Already proficient, practice HS walks!
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
16 Min EMOM:
MIN 1 – :45 Max HSPU
MIN 2 – :45 Side Plank (L)
MIN 3 – :45 Max Cal Row
MIN 4 – :45 Side Plank (R)
-Scaled-
16 Min EMOM:
MIN 1 – :30 DB Push Press (25/15)
MIN 2 – :30 Side Plank (L)
MIN 3 – :30 Max Cal Row
MIN 4 – :30 Side Plank (R)
20 HK
20 BK
1:00 Jump Rope
Then 2 Rounds:
10 Alt. Groiners
5 Paused Jump Squats
5/5 SA KB Swings (Light)
Then 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
3 Front Squats (pause :02)
3 Back Squats (Pause :02)
*Tempo @ 21X1
FOR TIME:
45 Front Squats (185/135)*
*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35) + 30 Double Unders.
-Scaled-
FOR TIME:
5 Rounds:
6 Front Squats (95/65)
10 KB Swings (26/18)
15 Double Unders/Attempts or 30 Single Unders
20 Synchronized Partner Jumping Jacks
10 Partner Sit Ups
10 Alt. Lunge & Reach
10 PT
10 ATW
3/3 Split Jerk w/ PVC
Then 2 Rounds w/ Empty Bar:
10 Alt. Elbow Punches
3 Push Press
3 Push Jerk
3 Split Jerk (Hold split :02)
FOR TIME:
30 Up-Downs
30 Alt. Reverse Lunges
30 Sit-Ups
30 Alt. DB Box Step Ups (50/35)|(24/20)
30 Sit-Ups
30 Alt. Reverse Lunges
30 Up-Downs
-Scaled-
FOR TIME:
20 Up-Downs
20 Alt. Reverse Lunges
20 Sit-Ups
20 Alt. DB Box Step Ups (30/20)|(18/12)
20 Sit-Ups
20 Alt. Reverse Lunges
20 Up-Downs
1 Round:
2:00 Cardio Choice
1:00 Low Plank
5 Inchworms
5 Push-Up to Down Dog
10 DBL DB Deadlifts
5/5 Single DB Snatch
1:00 High Plank
5 Rounds:
2:00 Run, Bike, or Row
200m DBL DB Farmer Carry
100m Single Arm DB Waiter Walk* (https://www.youtube.com/watch?v=Fv2ymK5bwHs)
*Switch hands at 50m.
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound