On a 30:00 clock, complete as many
reps as possible of:
Plate carry (45/55 lb)
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (35/45 lb)
On a 30:00 clock, complete as many
reps as possible of:
Plate carry or medicine ball (10/15 lb)
– Rest for 2:00 before starting a new lap.
Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.
//HEAVY DAY
15-12-9 reps for load:
Push press
15-12-9 reps for load:
Push press
15-12-9 reps for load:
Push press
// PARTNER WOD
5 rounds for time with a partner:
31 back squats (95/135 lb)
12 power cleans
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 max-reps toes-to-bars
– Rest 3:00 between intervals.
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 knees raises
– Rest 3:00 between intervals.
Pre-workout
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips
AMRAP 10:
6 overhead squats (75/115 lb)
9 strict toe-assisted ring dips
AMRAP 10:
6 overhead squats (35/45 lb)
9 jumping ring dips
RX
6 rounds for time:
24 air squats
24 push-ups
24 walking lunge steps
400-m run
INTERMEDIATE
6 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run
BEGINNER
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400-m run
Pre-workout:
EMOM 9:
1 push press
– Build in load.
AMRAP 20:
10 push presses (75/115 lb)
10 kettlebell swings (35/53 lb)
10 box jumps (20/24 in)
AMRAP 20:
10 push presses (65/95 lb)
10 kettlebell swings (26/44 lb)
10 box jumps (20/24 in)
AMRAP 20:
10 push presses (35/45 lb)
10 kettlebell swings (18/26 lb)
10 box step-ups (12/20 in)
3-3-3-3-3 reps for load:
Front squat
Same as Rx’d
Same as Rx’d
Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
2 sets:
AMRAP 3:
100-m run
5 pull-ups
AMRAP 3:
Handstand hold against the wall
– Rest 2:00 between sets.
2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups
AMRAP 3:
Pike hold
– Rest 2:00 between sets.
For time:
61 box jumps
61 jumping pull-ups
61 kettlebell swings
61 walking-lunge steps
61 knees-to-elbows
61 push presses
61 back extensions
61 wall-ball shots
61 burpees
61 double-unders
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
For time:
20 Russian KB swings (35/53 lb)
75 double-unders
20 Russian KB swings
75 double-unders
20 Russian KB swings
For time:
20 Russian kettlebell swings (18/26 lb)
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets
– Use a single DB
AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (14/20 lb) (9/10 ft)
AMRAP 15:
200-m run
5 pike handstand push-ups
10 wall-ball shots (14/20 lb) (9/10 ft)
AMRAP 15:
200-m run
6 dumbbell push presses (15/20 lb)
9 wall-ball shots (10/14 lb) (8/9 ft)
Pre-workout:
EMOM 15:
1 power snatch
– Build in load every 3:00
For time:
21-15-9
Hang power snatches (75/115 lb)
Box jumps (20/24 in)
For time:
21-15-9
Hang power snatch (65/95 lb)
Box jumps (20/24 in)
– Step down from the box.
For time:
12-9-6
Hang power snatch (35/45 lb)
Plate jumps (4/8 in)
– Step down from the plate.
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
Same as Rx’d
For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike
4 rounds for time:
10 ankle-wrapped single-leg squats
15 pull-ups
20 push-ups
1000-m bike
4 rounds for time:
10 reverse lunges
10 ring rows
10 push-ups, from the knees as needed
1000-m bike
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (95/135 lb)
C) :30 max-cal row
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (75/115 lb)
C) :30 max-cal row
2:00 at each station for 5 rounds:
A) :30 max-reps hanging leg raises
B) :30 max-reps overhead squats (35/45 lb)
C) :30 max-cal row
Pre-workout
Every 2:00 for 5 sets:
1 deadlift
1 hang power clean
1 hang squat clean
1 thruster
– Rest with the remaining time in the interval.
For time:
21 deadlifts (225/315 lb)
15 hang power cleans (155/225 lb)
9 squat clean thrusters (85/135 lb)
For time:
21 deadlifts (125/175 lb)
15 hang power cleans (95/135 lb)
9 squat clean thrusters (65/95 lb)
For time:
21 deadlifts (75/105 lb)
15 hang power cleans (55/75 lb)
9 squat clean thrusters (35/45 lb)
10 rounds for time:
100-m double-KB farmers carry (35/53 lb)
3 wall walks
10 rounds for time:
100-m double-KB farmers carry (26/35 lb)
2 wall walks
10 rounds for time:
50-m double-KB farmers carry (18/26 lb)
3 inchworm + push-ups
Post-workout
Accumulate:
25 single-kettlebell Russian swings/arm
– Use workout weight.
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
Post-workout
Accumulate:
50 hand-release push-ups
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (9/10 ft)
:15 double-under attempts
– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (8/9 ft)
15 single-unders
– After each completed round, add 5 wall-ball shots and 15 single-unders.
Post-workout
4 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest