RX

Every 4:00 for 5 sets:
40 air squats
4 shoulder presses

INTERMEDIATE

Every 4:00 for 5 sets:
25 air squats
4 shoulder presses

BEGINNER

Every 4:00 for 5 sets:
10 air squats
4 shoulder presses

RX

For time:
3,000-m row

INTERMEDIATE

For time:
2,000-m row

BEGINNER

AMRAP 12:
Max meters on the rower

SKILL WORK

Post-workout
2 sets:
1:00 plank hold
50 Russian twists

Partner Badger

RX

3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

INTERMEDIATE

3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

BEGINNER

3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-m run
– Athletes run together and break up the cleans and pull-ups as needed.

RX

AMRAP 15:
Double-KB front-rack carry (50 m) (35/53 lb)
10 burpees to target (12 in)

INTERMEDIATE

AMRAP 15:
Double-KB front-rack carry (50 m) (26/35 lb)
10 burpees to target (6 in)

BEGINNER

AMRAP 15:
Single-KB goblet carry (50 m) (18/26 lb)
10 burpees

SKILL WORK

Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.

Jeffrey Taylor enlisted in the navy in 1993 and was killed during his final assignment with SEAL Team TEN while deployed to Afghanistan when the MH-47 Chinook helicopter he was on was shot down by an enemy rocket-propelled grenade during Operation Red Wings on June 28, 2005. He was awarded the Bronze Star Medal with Valor Citation for his heroic achievement in connection with combat operations during Operation Enduring Freedom. As quoted in his valor citation, “By his courageous actions, zealous initiative, and loyal dedication to duty, Petty Officer Taylor reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

“JT”

Hero WOD

RX

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

INTERMEDIATE

15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

BEGINNER

15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees

SKILL WORK

Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars

RX

10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.

INTERMEDIATE

10 rounds for time:
12 KB swings (26/35 lb)
15 double-unders
– 15:00 time cap.

BEGINNER

7 rounds for time:
7 rounds for time:
8 KB swings (18/26 lb)
15 single-unders
– 15:00 time cap.

RX

5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.

INTERMEDIATE

Same as Rx’d

BEGINNER

5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.

SKILL WORK

Pre-workout:
Every 2:00 for 5 sets:
3 snatches

RX

4 rounds for time:
400-m run
10 squat snatches (95/135 lb)

INTERMEDIATE

4 rounds for time:
400-m run
10 squat snatches (65/95 lb)

BEGINNER

4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats

SKILL WORK

Pre-workout:
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work

RX

For time:
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.

INTERMEDIATE

For time:
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.

BEGINNER

For time:
20 burpees
30 DB step-ups (12 in) (15/25 lb)
– Use 2 dumbbells.

MY DIAMOND SHOES ARE TOO TIGHT

RX

On a 30:00 clock, complete as many
reps as possible of:
Plate carry (45/55 lb)

INTERMEDIATE

On a 30:00 clock, complete as many
reps as possible of:
Plate carry (35/45 lb)

BEGINNER

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.

SKILL WORK

Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.

PUSHY GWEN

//HEAVY DAY

RX

15-12-9 reps for load:
Push press

INTERMEDIATE

15-12-9 reps for load:
Push press

BEGINNER

15-12-9 reps for load:
Push press

“ALEXANDER”

// PARTNER WOD

RX

5 rounds for time with a partner:
31 back squats (95/135 lb)
12 power cleans

INTERMEDIATE

5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans

BEGINNER

5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans

STRATEGY IS FOR SQUARES

6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.

INTERMEDIATE

6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 max-reps toes-to-bars
– Rest 3:00 between intervals.

BEGINNER

6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 knees raises
– Rest 3:00 between intervals.

SKILL WORK

Pre-workout
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.

HORSE SHOE

RX

AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips

INTERMEDIATE

AMRAP 10:
6 overhead squats (75/115 lb)
9 strict toe-assisted ring dips

BEGINNER

AMRAP 10:
6 overhead squats (35/45 lb)
9 jumping ring dips

Hero WOD “LOREDO”

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

SKILL WORK

Pre-workout:
EMOM 9:
1 push press
– Build in load.

Hero WOD “Jack”

RX

AMRAP 20:
10 push presses (75/115 lb)
10 kettlebell swings (35/53 lb)
10 box jumps (20/24 in)

INTERMEDIATE

AMRAP 20:
10 push presses (65/95 lb)
10 kettlebell swings (26/44 lb)
10 box jumps (20/24 in)

BEGINNER

AMRAP 20:
10 push presses (35/45 lb)
10 kettlebell swings (18/26 lb)
10 box step-ups (12/20 in)

RX

3-3-3-3-3 reps for load:
Front squat

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

SKILL WORK

Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.

RX

2 sets:

AMRAP 3:
100-m run
10 pull-ups

AMRAP 3:
Freestanding handstand hold

– Rest 2:00 between sets.

INTERMEDIATE

2 sets:

AMRAP 3:
100-m run
5 pull-ups

AMRAP 3:
Handstand hold against the wall

– Rest 2:00 between sets.

BEGINNER

2 sets:

AMRAP 3:
100-m run
5 jumping pull-ups

AMRAP 3:
Pike hold

– Rest 2:00 between sets.

Scary-Sexy Sixty-One

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

RX

For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings

INTERMEDIATE

For time:
20 Russian KB swings (35/53 lb)
75 double-unders
20 Russian KB swings
75 double-unders
20 Russian KB swings

BEGINNER

For time:
20 Russian kettlebell swings (18/26 lb)
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings

SKILL WORK

Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets
– Use a single DB