12 EMOM

2 Turkish Get ups (1 each hand) kb 53,35

*The weight should be challenging but doable for two reps within one minute

WOD

18 min AMRAP

13 Deadlifts (205,135)

100M run

7 HSPU

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STRENGTH

10 X 3 - SNATCH BALANCE

Add weight, the last set should be a 3RM

WOD

12 Min AMRAP

5 SPLIT JERKS (185,125)

35 DUBS (35 SINGLES)

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FOR TIME

45 CALORIE SKI ERG

40 TOES TO BAR

35 POWER SNATCH (135,95)

30 LATERAL BARBELL BURPEES

25 CHEST TO BAR PULL UPS

20 PISTOLS

15 SDLHP (SAME WEIGHT)

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DALLAS

STRENGTH

SNATCH HIGH PULL

6X5 - ROUGHLY 75% OF YOUR 1RM SNATCH

24 MIN EMOM

1ST MINUTE - 5 FRONT SQUAT (165,125)

2ND MINUTE - :30 SECOND L SIT HANG

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Strength

2 cleans + 1 Jerk @65%

2 cleans + 1 Jerk @75%

1 clean + 1 Jerk @85%

1 clean + 1 Jerk @90%

1 clean + 1 Jerk @95%

WOD

CHIPPER

400m run

50 T2B

40 Hang Power cleans (155,105)

30 Push Jerks (155,105)

20 Front Rack Lunges (155,105)

400m Run

25 MIN CAP

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Double Under and Triple Under Progressions

WOD

Teams of 4

Follow The Leader

5 Rnds

12/9 Cals Assault Bike

50 Doubles Unders

12/9 Cals Ski-Erg

15 KB Swings (53,35)

30 Minute Cap

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Deadlift

1x2 65%

1x2 75%

1x2 85%

1x1 90%

1X1 95%

CINDY

20 min AMRAP

5 pull ups

10 push ups

15 air squats

WITH A VEST

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Active Warm-Up

Teams of 3

4500m Row

WOD

FIGHT GONE BAD

3rnds

(1 min work each station)

Wallballs (20,14)

Sumo Dead Lift High-Pull (75,55)

Box Jumps (20”)

Push Press (75,55)

Cals On Rower

Rest

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Front Squat”

2x2 @65%

2x2 @75%

2x2 @85%

1x1 @ 90%

1x1 @95%

WOD

21-15-9 Front Squat (135,95)

11-8-5 Ring MU

12 MIN CAP

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WARM UP

“BRING SALLY UP” OHS W/ PVC PIPE OR EMPTY BARBELL

STRENGTH

20 MINUTES

SNATCH

2 X 70%

2 X 75%

2 X 80%

2 X 85%

1 X 90%

1 X 95%

METCON

21-15-9

HSPU

BOX OVERS (30,24)

10 MIN CAP

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TABATA CORE

3 ROUNDS :20 WORK :10 REST

HOLLOW ROCKS

BICYCLE KICKS

LEG RAISE HOLD (FEET 6” OFF GROUND)

MEDBALL SIT UPS (20, 14)

WOD

30 MINUTE AMRAP

800 M RUN W/ MEDBALL (20, 14)

20 MEDBALL FACING BURPEES

600 M RUN W/ MEDBAL

30 BURPEES TO TARGET

200 M RUN W/ MEDBALL

40 BURPEES

400 M WALK COOL DOWN

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STRENGTH

SPLIT JERK

20 MINUTES

FROM THE RACK

2 X 70%

2 X 75%

2 X 80%

2X 85%

1 X 90%

1 X 95%

WOD

1,2,3,4,5,6,7,8,9,10 BAR MUSCLE UP

10,9,8,7,6,5,4,3,2,1 FRONT RACK LUNGE (155, 105) ***STATIONARY

12 MIN CAP

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TABATA CORE

4 ROUNDS :20 WORK :10 REST

RUSSIAN TWISTS (25, 15)

FLUTTER KICKS

STRAIGHT LEG SIT UPS

METCON

4 ROUNDS

2:00 TO COMPLETE REPS

***REST IF YOU FINISH BEFORE 2 MIN IS UP

:15 TRANSITION

CALORIE SKI ERG (30,24)

30 KB SWINGS (53,35)

CALORIE ROW (30, 24)

HANDSTAND WALK (60 FEET)

***IF WE AREN’T QUITE TO HS WALKS JUST YET, DO WHICHEVER PROGRESSION GETS US CLOSEST TO WALKING ON THOSE HANDS I.E. WALL WALKS 5 TOTAL, DONKEY KICKS (ALTERNATE LEGS KICKING UP WITH), STRAIGHT ARM BEAR CRAWLS (GET DAT BUTT AS MUCH ABOVE YOUR SHOULDERS AND HANDS AS POSSIBLE)

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POSTERIOR CHAIN TABATA

3 ROUNDS :30 WORK :10 REST

BIRD DOG (R)

BIRD DOG (L)

LEG BRIDGE HOLD (R)

LEG BRIDGE HOLD (L)

STRENGTH

20 MINUTES

BACK SQUAT

2 X 70%

2 X 75%

2 X 80%

2 X 85%

1 X 90%

1 X 95%

WOD

FOR TIME

35, 30, 25, 20, 15, 10, 5

WALLBALLS (20,14)

DOUBLE UNDERS

10 MIN CAP

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STRENGTH

POWER CLEAN + POWER JERK

***NO SQUATTING OR SPLIT JERK

5 X 3 OF 1 RM

60% 65% 70% 75% 80%

30 MINUTE RUNNING CLOCK

MINUTES 0-14:59

DOUBLE GRACE (135, 95)

MINUTE 15-30

1 MILE FOR TIME

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“MCGREGOR”

5 ROUNDS
-1:00 SKI ERG (MAX CALS)
-1:00 DB BOX STEP UPS (35/30) (1 IN EACH HAND)
-1:00 MED BALL SIT UPS (20/14)
-1:00 REST

^REST 5 MINUTES^

3 ROUNDS NOT FOR TIME

-30 FT DUMBBELL WALKING LUNGES (50/35) (RIGHT HAND ONLY DOWN BY SIDE)
-10 DB BENT OVER ROWS (SAME WEIGHT AND SAME HAND)
-30 FT DUMBBELL WALKING LUNGES (LEFT HAND ONLY DOWN BY SIDE)
-10 DB BENT OVER ROWS (SAME WEIGHT AND SAME HAND)

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DURABILITY
2 ROUND
-20 BARBELL GOOD MORNINGS
-20 BARBELL STRICT PRESS

DEADLIFT STRENGTH
5 ROUNDS OF 3 REPS
60%-65%-70%-75%-80%

“VARISTY BLUES”
FOR TIME
21-18-15-12-9-6-3
-BURPEES OVER BAR
-PUSH PRESS (95/65)

^25 MIN TIME CAP^

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DURABILITY
WALL SITS
0:00-1:00 (STANDARD WALL SIT)
1:00-1:30 (RIGHT ARM BEHIND HEAD)
1:30-2:00 (LEFT ARM BEHING HEAD)
2:00-2:30 (STANDARD WALL SIT)

“THUNDER DOWN UNDER”

4 ROUNDS
3 MIN ON/1 MIN OFF
-10/7 ASSAULT BIKE CALS (OR 45 SEC, WHICHEVER COME FIRST)
-30 GOBLET SQUATS (70/50)
-MAX EFFORT BOX OVERS WITH REMAINING TIME

^SCORE IS TOTAL BOX OVERS^

###5 MIN REST###

”MIDLINE MAYHEM”
1 ROUND NOT FOR TIME
30 GHD SIT UPS
40 HOLLOW ROCKS
50 AB MAT SIT UPS

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STIMULUS TEST
-1 MIN MAX EFFORT WALL BALLS (20/14)

F.S. STRENGTH
5 SETS OF 3 REPS
60%-65%-70%-75%-80%

“SIETE”
7 ROUNDS
-7 THRUSTERS (135/95)
-14 C2B PULL UPS
-21 DUBS

^21 MIN TIME CAP^

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Teams of 2:

Partner 1:

50 Deadlifts (135/95)

50 Box Overs

30 Deadlifts

30 Box Overs

10 Deadlifts

10 Box Overs

Row 2000 Meters Per Team

200 meter at a time

Then Switch WOD

Partner 2:

AMRAP til other partner finishes their WOD

Farmer’s Carry 10 Down and Backs (50/35)

10 DB Cleans (50/35)

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