- RX -
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
- INTERMEDIATE -
Same as RX
- BEGINNER -
Same as RX
Pre-workout:
Build to heavy 2 rep set of power cleans
- RX -
AMRAP 12:
9 Deadlifts (115/75#)
6 Burpees
3 Power Cleans
- INTERMEDIATE -
AMRAP 12:
9 Deadlifts (95/65#)
6 Burpees
3 Power Cleans
- BEGINNER -
AMRAP 12:
9 Deadlifts (65/45#)
6 Burpees
3 Power Cleans
- RX -
10 Sets For Time:
3 Weighted Pull-ups (45/30#)
5 Strict Pull-ups
7 Kipping Pull-ups
- INTERMEDIATE -
10 Sets For Time:
3 Weighted Pull-ups (20/14#)
3 Strict Pull-ups
7 Kipping Pull-ups
- BEGINNER -
10 Sets For Time:
8 Ring Rows
7 Jumping Pull-ups
- RX -
For Time:
30 Clean & Jerks
(Choose a heavy to moderate load)
- See notes for partner variation
- INTERMEDIATE -
Same as RX
- BEGINNER -
Same as RX
Skill Work:
Accumulate With a Partner:
100 Bar-Facing Burpees
- Resting partner holds a plank.
- RX -
6 Rounds For Time:
400m Run
12 Box Jump Overs (30/24")
- Athletes may touch the top of the box with their hands
- INTERMEDIATE -
6 Rounds For Time:
300m Run
10 Box Jump Overs (30/24")
- Athletes may touch the top of the box with their hands
- BEGINNER -
6 Rounds For Time:
200m Run
12 Box Step Overs (24/20")
- Athletes may touch the top of the box with their hands
Skill Work:
Accumulate:
50 Medball Sit-up Tosses
- With a partner
- RX -
12 Sets For Load:
1 Thruster
- INTERMEDIATE -
Same as RX
- BEGINNER -
12 Sets For Load:
3 Thrusters
- RX -
AMRAP 5
5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
- Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
- Rest 3:00
AMRAP 3
Max Distance Single-KB Carry
- INTERMEDIATE -
AMRAP 5
5 KB Swings Single-Arm Swings / Arm (35/26#)
10 Up-Downs to Plate
- Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
- Rest 3:00
AMRAP 3
Max Distance Single-KB Carry
- BEGINNER -
AMRAP 5
5 KB Swings Single Arm Swings / Arm (26/18#)
10 Up-Downs to Plate
- Rest 3:00
AMRAP 4
10 Russian KB Swings
10 Up-Downs to Plate
- Rest 3:00
AMRAP 3
Max Distance Single-KB Carry
Skill Work:
3 Sets:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold / Side
- RX -
5 Rounds For Time:
500/350m Row
- After each row, perform 2 double unders for each row pull taken to complete 500/350m
- INTERMEDIATE -
5 Rounds For Time:
500/350m Row
- After each row, perform 1 double under for each row pull taken to complete 500/350m
- BEGINNER -
5 Rounds For Time:
350/200m Row
- After each row, perform 2 single unders for each row pull taken to complete 350/200m
Skill Work:
Accumulate:
2:00 L-Sit Hold
50 V-ups
Pre-Workout:
Build to a heavy set of 3 push presses
- RX -
For Time:
50-30-20
Thrusters (65/45#)
Pull-ups
- INTERMEDIATE -
For Time:
50-30-20
Thrusters (45/35#)
25-15-10
Pull-ups
- BEGINNER -
For Time:
30-20-10
DB Thrusters (15/10#)
Jumping Pull-ups
WOD
- RX -
2 Rounds For Time:
100/80 Calorie Row
50 Handstand Push-ups
- One partner works while one rests
- INTERMEDIATE -
2 Rounds For Time:
80/60 Calorie Row
30 Handstand Push-ups
- One partner works while one rests
- BEGINNER -
2 Rounds For Time:
80/60 Calorie Row
30 Push-ups
- One partner works while one rests
WOD
- RX -
For Time:
30 Strict Muscle-ups
- INTERMEDIATE -
AMRAP 12:
3 Strict False Grip Ring Pull-ups
3 Strict Ring Dips
- BEGINNER -
AMRAP 12:
3 False Grip Ring Rows
3 Jumping Ring Dips
3 Push-ups
Pre-Workout:
On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
WOD
- RX -
9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10
- INTERMEDIATE -
9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10
- BEGINNER -
9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10
WOD
- RX -
3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (185/125#)
- Rest 2:00 between rounds
- Time Cap = 30:00
- INTERMEDIATE -
3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (135/95#)
- Rest 2:00 between rounds
- BEGINNER -
3 Rounds For Time:
600m Run
25 Sit-ups
15 Deadlifts (75/55#)
- Rest 2:00 between rounds
Pre-Workout:
EMOM 12:
Minute 1 | 5 Box Step-offs
Minute 2 | 5 Box Jumps For Height
Minute 3 | 5 Box Jumps From Seated
WOD
- RX -
3 Rounds For Time:
25 DB Push Jerks (50/35#)
50 Double Unders
25 Weighted Step-ups (24/20")
50 Double Unders
- INTERMEDIATE -
3 Rounds For Time:
25 DB Push Jerks (35/20#)
25 Double Unders
25 Weighted Step-ups (24/20")
25 Double Unders
- BEGINNER -
3 Rounds For Time:
20 DB Push Jerks (15/10#)
60 Single Unders
20 Step-ups
60 Single Unders
Pre-Workout:
On a 12:00 Clock For Load:
1 Snatch Pull + 1 Hang Power Snatch
WOD
- RX -
3 Rounds For Time:
15/11 Calorie Row
12 Power Snatches (95/65#)
9 Burpees
- INTERMEDIATE -
3 Rounds For Time:
15/11 Calorie Row
12 Power Snatches (75/55#)
9 Burpees
- BEGINNER -
3 Rounds For Time:
10/6 Calorie Row
12 Power Snatches (45/35#)
9 Burpees
AMRAP 18:
80/55 Calorie Row
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20”)
*With a partner.
Partners alternate work and rest.
AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar
AMRAP 20:
20/15 Calorie Row
15 Ring Dips
10 DB Turkish Get-ups (50/35#)
9 Sets For Load:
Deadlift
3-2-2-2-1-1-1-1-1
5 Rounds For Time:
50 Double Unders
50-ft. Single-Arm Overhead
Walking Lunges (50/35#)