RX
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
RX
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.
INTERMEDIATE
Same as Rx’d
BEGINNER
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score = total time.
Skill Work
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
RX
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
INTERMEDIATE
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
BEGINNER
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups
RX
AMRAP 12:
25/36 cal on any machine
72 double-unders
INTERMEDIATE
AMRAP 12:
20/28 cal on any machine
50 double-unders
BEGINNER
AMRAP 12:
12/17 cal on any machine
50 single-unders
Skill Work
Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
RX
For time:
100 hang power snatches (45/65 lb)
100 push presses (45/65 lb)
100 sumo deadlift high pulls (45/65 lb)
100 front squats (45/65 lb)
INTERMEDIATE
For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
BEGINNER
For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)
Like her cousin Annie, Athletes will finish one movement before moving on to the next.
RX
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)
INTERMEDIATE
21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)
BEGINNER
15-12-9 reps for time of:
Hanging leg raises
Burpees
Wall-ball shots (6/10 lb) (9/10 ft)
Heavy Day // Deadlift
RX
For load:
3-3-3-3-3
Deadlift
INTERMEDIATE
Same as Rx’d
BEGINNER
For load:
5-5-5-5-5
Deadlift
Skill Work
Pre-workout
EMOM 5:
5 tempo wall-facing squats
RX
10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
INTERMEDIATE
10 x 1:00 rounds:
5 back squats
Max-reps toe-assisted ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
BEGINNER
10 x 1:00 rounds:
5 back squats
Push-ups from the knees
– Rest 1:00 between rounds.
– Score is total push-ups.
Nancy
Benchmark
RX
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
INTERMEDIATE
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
BEGINNER
4 rounds for time:
300-m run
15 overhead squats (35/45 lb)
Festivus Games WOD(s)
SKILL WORK
Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.
RX
For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.
INTERMEDIATE
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.
BEGINNER
For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.
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.