Pre-workout:
EMOM 8:
:20 crossover singles
– Rest the remainder of each minute.
5 rounds for time:
55 double-unders
5 push jerks (125/185 lb)
5 rounds for time:
55 double-unders
5 push jerks (95/135 lb)
5 rounds for time:
55 single-unders
5 push jerks (65/95 lb)
Pre-workout:
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.
7 sets for load:
Power snatch
5-5-5-5-5-5-5
Same as Rx’d
7 sets for load:
Hang power snatch
5-5-5-5-5-5-5
Every 3:00 x 7 sets:
400-m run
– Score is your slowest 400-m time.
Same as Rx’d
Every 3:00 x 7 sets:
200-m run
– Score is your slowest 200-m time.
Post-workout:
2 sets:
2:00 plank hold
30 strict sit-ups
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
Same as Rx’d
AMRAP 20:
5 ring rows
10 knee push-ups
15 air squats
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row
For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row
Post-workout:
Every :30 for 10 sets:
2 power cleans
– Must be touch-and-go reps.
AMRAP 12:
9 DB thrusters (20/35 lb)
1 rope climb (15 ft)
– Use two DBs.
AMRAP 12:
9 DB thrusters (20/35 lb)
1 rope climb (10 ft)
AMRAP 12:
9 DB thrusters (10/15 lb)
1 rope pull-to-stand
Post-workout:
3 sets:
:45 GHD sit-ups
– Rest as needed between sets.
Every 6:00 x 5 sets:
1,600-m Echo bike
Same as Rx’d
Same as Rx’d
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power cleans
Same as Rx’d
Same as Rx’d
Pre-workout:
5 sets for load:
1 strict weighted pull-up
– Rest exactly 1:00 between sets.
3 rounds for time:
30 jumping lunges
25 pull-ups
3 rounds for time:
30 jumping lunges
15 pull-ups
3 rounds for time:
20 jumping lunges
15 ring rows
On a 10:00 clock for load:
Build to a heavy 1-rep push jerk
4 rounds for time:
400-m run
10 push jerks (105/155 lb)
4 rounds for time:
400-m run
10 push jerks (95/135 lb)
3 rounds for time:
400-m run
10 push jerks (45/65 lb)
5 rounds, each for time, of:
20 handstand push-ups
30 deadlifts (95/135 lb)
40 sit-ups
50 double-unders
– Rest 3:00 between rounds.
5 rounds, each for time, of:
20 DB push presses (20/35 lb)
30 deadlifts (65/95 lb)
40 sit-ups
:30 double-unders
– Rest 3:00 between rounds.
5 rounds, each for time, of:
10 DB push presses (10/15 lb)
20 deadlifts (55/75 lb)
20 sit-ups
50 single-unders
– Rest 3:00 between rounds.
For time:
20 back squats (125/185 lb)
800-m run
100 air squats
800-m run
20 front squats (125/185 lb)
For time:
20 back squats (95/135 lb)
800-m run
100 air squats
800-m run
20 front squats (95/135 lb)
For time:
20 back squats (55/75 lb)
400-m run
60 air squats
400-m run
20 front squats (55/75 lb)
EMOM 20:
1 snatch
Same as Rx’d
EMOM 20:
2 snatches
Pre-workout:
EMOM 5:
3 hang squat cleans
– Build in load.
AMRAP 10:
3 wall-ball shots (14/20 lb)
3 ring dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
AMRAP 10:
3 wall-ball shots (10/14 lb)
1 ring dips
6 wall-ball shots
2 ring dips
9 wall-ball shots
3 ring dips
Etc …
– Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires.
AMRAP 10:
3 wall-ball shots (6/10 lb)
3 foot-assisted ring dips
6 wall-ball shots
6 foot-assisted ring dips
9 wall-ball shots
9 foot-assisted ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.
WOD 1 - Individual
“DT-ish”
6 min AMRAP
Buy-in: 500 m Row
Then, AMRAP in remaining time of:
12 Kettlebell Deadlifts
9 Russian Kettlebell Swings
6 Kettlebell Thrusters
Score 1a is Time to Complete 500m Row
Score 1b is Total Reps Completed
Kettlebell Variations:
Intermediates: M–53# / F-35#
Novice/Masters: M–35# / F–25#
WOD 1 - TEAM
"DT-ish"
6 min AMRAP
Athletes 1 & 2 synchronized:
12 Kettlebell Deadlifts
9 Russian Kettlebell Swings
6 Kettlebell Thruster
Athlete 3:
Row
Score 1a is Total Meters Rowed
Score 1b is Total Syncro Reps Completed
WOD 2 - Individual
"THE SAME, BUT DIFFERENT"
7-minute time cap
21-15-9 of:
Wall Balls
Hang Power Snatch
Wall Ball Variations:
Intermediates: M-20#|10' / F-14#|9'
Novice/Masters: M-14#|10' / F-10#|9'
Barbell Variations:
Intermediates: M-95# / F-65#
Novice/Masters: M-65# / F-45#
WOD 2 – TEAM
"THE SAME, BUT DIFFERENT"
15-Minute Time Cap
Each Athlete will perform one of the following:
3 rounds of:
15 Wall Balls
15 Hang Power Snatch
21-15-9
Wall Balls
Hang Power Snatch
45 Wall Balls
45 Hang Power Snatch
WOD 3 - Individual
"GYMNASTY"
2 Rounds of 3 min EMOM
Min 1 - :50 - Max Pull-Ups / Ring Rows
Min 2 - :50 - Alternating Forward Lunges / Goblet Squats
Min 3 - :50 - Line Facing Burpees
WOD 3 - TEAM
"GYMNASTY"
3 Rounds of 3 min EMOM
Min 1 - :50 - Max Pull-Ups / Ring Rows
Min 2 - :50 - Synchro Alternating Forward Lunges / Goblet Squats
Min 3 - :50 - Synchro Line Facing Burpees
Pre-workout:
On an 8:00 clock:
Legless rope climb practice.
– Rest 2:00-3:00 between sets.
For total reps:
1:00 double-unders
1:00 air squats
2:00 double-unders
2:00 kettlebell swings (35/53 lb)
3:00 double-unders
3:00 burpees
Same as Rx’d
For total reps:
1:00 single-unders
1:00 air squats
2:00 single-unders
2:00 kettlebell swings (18/26 lb)
3:00 single-unders
3:00 burpees
8 sets for load:
2 shoulder presses
Same as Rx’d
8 sets for load:
5 shoulder presses
Post-workout:
2 sets:
1:00 max-reps sit-ups
…directly into…
1:00 cumulative overhead barbell hold (65/95 lb)
– Rest 1:00 between sets.
Pre-workout:
Every 2:00 x 5 sets:
6 alternating DB squat snatches
5 rounds for time:
20 alternating single-leg squats
20 alternating DB snatches (35/50 lb)
5 rounds for time:
10 alternating single-leg squats
20 alternating DB snatches (35/50 lb)
5 rounds for time:
20 alternating back-step lunges
20 alternating DB snatches (20/25 lb)
5 x AMRAP 3:
400-m run
Max-rep strict pull-ups
– Rest 1:00 between AMRAPs.
Same as Rx’d
5 x AMRAP 3:
300-m run
Max-rep banded strict pull-ups
– Rest 1:00 between AMRAPs.
Post-workout:
5 sets:
5-10 strict ring dips
– Rest 1:00 between sets.