Teams of 3
30 Minute AMRAP

Row, Run, Sit Up…Repeat (GHDs if your feeling froggy)
Everyone works at the same time.

Athlete 1: Rows
Athlete 2: Runs 400 Meters
Athlete 3: Max Reps Ab Mat Sit Ups

Rotate in that order (rower goes to run, runner goes to ab mat, ab mat goes to rowing)

Your score at the end of the workout is multiplying your meters rowed by 10^3 then take the square root of the the number of ab mat sit ups…take the answer of those 2 and plug into Pythagorean’s theorem along with the total times a 400 meter was ran. The resulting outcome of your mathematical calculations is your team’s final score.

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Tabata
20 Seconds on / 10 Seconds Off / 4 Rounds
Rotate Stations

Russian Twist ( 25, 15)
Leg Raise Holds ( feet off the ground 6-8 inches)
Scissor Kicks

Strength
Shoulder Press
6 x 3 at 78-82%
E2MOM

WOD
12 Minute AMRAP
10 Clean & Jerks (95,65)
10 Stationary Reverse Lunges

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Team WOD

“Jenner”

Teams of 3 if possible

40 Min Running Clock

-Assault Bike Cals (M-60/F-40) (add together for each teammate)

-30 Hand Stand Walks

-20 Sled Pushes (M-90#/F-45#)

Rest until Min 30:00 with remaining time

At Min 35:00

-5 min to Find 1Rep Max Thruster (score is teams total load)

*assault bike cals are added together (I.e. Team of Kimberly, Robert, and Ryan would do 160 cals)

**if possible at least 1 Male and Female should be on each team

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Strength

Dead Lift

E2MOM
5 Rounds
5 Lifts per Round at 75-78% of your 1 RM

20 Min Running Clock

Min 0:00-9:59

"Diane"

21-15-9

Dead Lift (225/155)

HSPU

Min 10:00-20:00

"Sanitation Department"

21-15-9

DB Dead Lift (50/35) 1 in each hand

Box Overs (24/20)

*for the DB Deadlifts watch out for your toes and really keep your back straight the entire lift please

**Rest with the remaining time left in each 10 min window

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4th of July Hours

8:00 a.m. and 9:30 a.m. only

“7/4/1776”

7 Rounds

4 Pistols

17 Pull Ups

76 Dubs

*If you are a person that does not enjoy pistols, just do 12 Air Squats Instead.

**If you would rather work on pistols, still only do 4 for pistol scaling options

***Do jumping pull ups or ring rows, no bands for this WOD

****Singles will be 1 for 1 dub for this many reps

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Strength

Back Squat

E2MOM

5x5 @75-78%

“Montage”

4 Rounds
2:30 Work
2:30 Rest

Round 1 - Max Reps Squat Clean (205/145)
Round 2 - Max Cals Ski Erg
Round 3 - Max Reps Squat Snatch (185/125)
Round 3 - Max Cals Rower

*Score is total reps + total Cals

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Core Builder

20s on 10s off

10 Rounds (alternate back and forth each round)

Flutter Kicks / Plank Holds

”Damn You’re Fine”

1 Mile Run

Straight Into 10 Rounds

3 Ring MU

6 Burpees

9 KB Swings (1.5 pood/1 pood)

*scales for Ring MU are either 6 Ring Rows + 6 Ring Dips or if you are close to Ring MU you can count each attempt for a rep (pull your hips as hard and high as possible)

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Strength

5 Rounds

E2MOM

5 Reps of Shoulder Press 75-78%

“Triceratops”

18 Min AMRAP
2,4,6,8,10…...
-Ab Mat Sit Ups
-Push Press (135/95)
-DB Box Step Ups (50/35)(24/20)

*you will do 2 of each movement and then 4 of each movement and so on building in reps by 2 until time is expended.

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Strength

Dumbbell Bench Press

5 Rounds of 5 Reps increasing weight (end with a heavy 5)

After each round accomplish 10 Ring Dips

“John Henry”

5 Rounds For Time

12 x SDLHP (135/95)

12 x Burpees over Bar

*12 min time cap

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“Purgatory”

6 Rounds
1:30 Sec work
4:30 Rest

Bike Cals (12/9)
Amrap Wall Ball Squats with remaining time (20/14)

Score will be total amount of Squats

*This workout is mental - you can always squat another rep

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Strength

On the 2:00 for 5 sets

1 x Hang Power Snatch

2 x Power Snatch

3 x OHS

“Tarzan”

For Time

50 Box Jumps

40 Hang Power Snatch (75/55)

30 Strict HSPU

20 Bar MU

*18 min time cap

**if you can’t do strict do your next hardest HSPU progression

***for bar MU scaling pull as high as you can in your hardest PU achievable

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Tempo Warm-Up

Teams of 3-4

5 Min

Max Cal Ski Erg (alternate every 10 cals)

Metcon

”Poteau”

3 Rounds (5 min on - 5 min off)

Round 1

100 Dub Buy In

Amrap Remaining Time

12 Deadlifts (135/95)

6 Toe to Bar

Round 2

100 Dub Buy In

9 Deadlifts (185/125)

6 T2B

Round 3

100 Dub Buy In

6 Deadlifts (225/155)

6 T2B

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Strength

Front Squat
15 Min EMOM
Min 0-4 (3 FS @70% 1RM)
Min 5-9 (2 FS @75% 1RM)
Min 10-14 (1 FS @80% 1RM)

MetCon

“Cindy’s Housework”
20 Min AMRAP
1 Power Clean (95#)
1 Push Press (95#)
2 PC
2 PP
3 PC
3 PP (keep ascending with this scheme until time stops)

***Every 4th Min do 30 WallBalls (20/14) Starting at Min 0:00***

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Teams of 2

CASH IN: Partner A – 800m run 

80 OH plate lunges (45/25) / Ring Dip hold*

80 T2B / Wall Sit

80 Ski Erg Cals / Plank 

80 Dubs / L-hang

80 Deads (135/95) / handstand hold 

CASHOUT: Partner B – 800m run  

*partners can switch movements at anytime during the workout

*45 min cap *RX+ ring dip hold on the top of a ring MU.

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15 min: pistol practice 

3RFT

20/16cals Assault Bike 

16 pistols  

*10 min cap

*find a partner and go in 2 heats if needed

CASHOUT: 600m cool down walk

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HERO WOD HOLLEYMAN

30 rounds for time

5 Wall balls (20/14) 

3 HSPU

1 power clean (225/155) 

*40min cap — record your time

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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Snatch warmup 

STRENGTH: 15 min to establish a 1RM snatch – record your weight 

FOR TIME:

“Randy with a Twist”

75 hang power snatches (75/55)

*every time you drop, 10 burpees 

* you can rest in the hang position only  

*15 min cap

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CASH IN: 1k row*

REST 3 MINUTES 

21-15-9-6-3

Russian KB Swings (70/53) 

Box Overs 

REST 3 MINUTES 

CASHOUT: 50 med ball sit ups (20/14)

*record your 1k row time

*30 min cap

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Welcome to Kaci week :)

 “Lucky 7’s”

5RFT

7 bar muscle ups

7 double DB squat clean thrusters (50/35) 

CASHOUT: 400m cool down walk & shoulder stretching  

*25 min time cap

*scale up: ring MU + double KB squat clean thrusters (53/35)

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Chipper

Teams of 2

1 Partner work at a time

200 Deadlifts (185/125)

100 HSPU

60 T2B

40 Bar Muscle Ups

20 Snatches (Squat) (185/125)

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