“Helen”
3 rounds for time of:
run 400m
21 kettle bell swings (53/35)
12 pull-ups
“Double Dip”
AMRAP in 15 minutes of:
50 double unders
18/12 cal row/bike/ski or 200m run
15 Dumbell hang squat cleans 50/35
“Super Swole Sunday”
4 sets, building in weight:
12 Dumbell bench presses
12 Dumbell single arm rows (each arm)
12 Dumbell reverse lunges (50’s, 35’s)
Teams of 3
for time:
run 600m together
100 power snatches 75/55
run 600m together
75 power snatches 95/65
Run 600m together
50 power snatches 115/80
run 600m together
*during the run each team must carry 70/50lb of weight, it can be medballs, a DB or KB or plates and medballs.
“Satan’s Whiskers”
3 rounds for time of:
10 chest to bar pull-ups
10 front squats 165/110
10 burpees
“Under Water”
3 rounds for time of:
50/35 cal row
100 double unders
200m farmer carry 70/53
Weight Lifting
3 position clean + split Jerk
“Drop Dead”
4 x :20 Work / :10 rest (each movement)
sit-ups
deadlift 155/105
sit-ups
deadlifts 155/105
Repeats
AMRAP 4 MINUTES
15-12-9
wall balls 20/14
chest to bar pull-ups
max cal ski/bike/row in remaining time
REST 4 MINUTES
AMRAP 4 MINUTES
15-12-9
wall balls 20/14
toes to bar
max cal ski/bike/row
REST 4 MINUTES
AMRAP IN 4 MINUTES
15-12-9
wall balls 20/14
pull-ups
max cal ski/bike/row in remaining time
“Hard Pressed”
For Time:
21-15-9
Sumo Deadlift Highpull (95/65)
Push Press (95/65)
Lateral Burpees Over The Bar
Two Step
For a time:
50 cal row
50 ft walking lunge
40 cal row
50 ft walking lunge
30 cal row
50 ft walking lunge
20 cal row
50 ft walking lunge
10 cal row
50 ft walking lunge
WOD
0-10 minutes
run 1 mile
max clean and jerks 135/95
10-13 minutes
rest
13-20 minutes
run 800m
max power snatch 115/80
20-23 minutes
rest
23-27 minutes
run 400m
max thrusters 95/65
“The Good Life”
3 rounds for time of:
500m row
12 burpees
21 box jumps 24/20
2 rounds for time:
25 deadlifts 185/135
50 wall balls 20/14
1000m row/ski
-or-
1000m run
-or-
50/35 cal assault bike
“WOD”
15-10-5
KBS 70/53
Toes To Bar
Run 800m with a Bulgarian bag or medball
5-10-15
KBS 70/53
Toes To Bar
For max reps with a partner:
AMRAP in 3 minutes of:
21 cal row
21 erg burpees
max thrusters 75/55
AMRAP in 3 minutes of:
18 cal row
18 erg burpees
max thrusters 95/65
AMRAP in 3 minutes of:
15 cal row
15 erg burpees
max thrusters 115/80
AMRAP in 3 minutes of:
12 cal row
12 erg burpees
max thrusters 135/95
*partner 1 does entire AMRAP 3 then rests for 3 min while partner 2 does AMRAP.
WOD
3 rounds for time of:
run 400m
15 C&J’s 115/75
75 double unders
“Climbing Cindy”
EMOTM for 20 minutes, alternating:
E- 1 round of “Cindy”
O- 3 dead lifts (climbing in weight)
*Cindy
5 pull-ups
10 push-ups
15 air squats
“Team 10k”
In teams of 3, row 10,000m for Time.
*switch every 250m
“Heartbreak Kid”
3 rounds for time:
10 front squats 185/135
20 chest to bar pull-ups
50 double unders
WOD
For Time:
27-21-15-9
Kettlebell Swings 70/53
Burpees
Run 400m
WOD
Overhead squat – heavy single
Snatch balance – heavy single
Snatch – heavy single
Metcon
AMRAP IN 7 minutes of:
power snatch 115/75
EMOTM 9 wall balls 20/14 (starting at 0:00)
6 rounds for time:
row 500m
run 400m
*partners alternate whole rounds
“Nasty Girls”
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans 135/95
WOD
4 rounds of:
10 close grip push-ups
15 DB single arm rows 50/35 each
20 strict press 45/35
25 band pull aparts
30 sit-ups
-rest as needed-
AMRAP IN 25 MINUTES OF:
10 rope climbs
15 push jerks 155/75
20 box jumps 30/24
*while one person works inside, the other runs a 400m with a 20lb medball
Skill
EMOTM FOR 5: (light weight)
1 dead lift
1 hang power clean
1 front squat
1 squat clean
-THEN-
EMOTM for 5: (perfect form)
1 squat clean
build to a heavy single squat clean
Benchmark
“Elizabeth”
For Time:
21-15-9
squat cleans 135/95
ring dips
WOD
3 rounds for time of:
21 cal row
15 snatches 95/65
9 burpees
Strength
5×3 back squats (hold in the bottom for 3 seconds)
WOD
AMRAP in 7 minutes of:
50 double unders
10 overhead squats 135/95
FOR TIME WITH A PARTNER:
400 sit-ups
300 KBS 53/35
200 Box Overs 24/20
50 Bar M-ups
*partition reps as you wish
1rm
High Hang Clean 6×1
METCON
For Time:
50 thrusters 95/65
50 toes to bar
50 burpees
WOD
PiCk 2 For Time:
Run 1.5 miles
row 2k
800m sled drag 3/4 body weight
2k ski
3 mile assault bike
WOD
3 Rounds For Time With A Partner Of:
60 DB snatches (AHAP)
10 rounds of “CINDY”
Strength
6×1 front squat + 2 alternating split jerks
WOD
double alternating tabata of:
strict press 95/65
jumping lunges
1rm
weighted pull-up 7×1
– or –
max chin-up grip hang x 3
WOD
10 rounds for time of:
100m sprint (road and back)
20 double unders
1 legless rope climb
Skill
Tabata: hollow rocks
WOD
For Time with a partner:
“Isabel”
30 snatches 135/95
“Grace”
30 clean and jerks 135/95
“Karen”
150 wall balls 20/14
*EMOTM 3 synchronized burpees
(20 minute time cap)
Skill
6 rounds of:
:30 handstand variation of your choice (static holds, push-ups, walking)
:30 rest
WOD
For Time:
15 front squats 155/105
15 SHSPU
10 front squats 205/135
10 deficit 4″/2″ SHSPU
5 front squats 225/155
5 PHSPU
WOD
50 KBS 53/35
run 400m
25 KBS 53/35
run 800m
Warm-up
100 pvc trunk twists
100 pvc side bends
WOD
400m farmers carry AHAP
21-15-9
bench press 185/115
ring rows
box jumpovers 30/24
400m farmer carry AHAP
1RM
OHS
METCON
DEATH BY (add one rep each minute until you can’t anymore).
HSPU (start at 3 reps)
IMEDIATLY INTO:
Pistols (start at 2 per leg, then 3 per leg)
WOD
For Time with a partner:
Row 3k
300 double unders
3 mile run
1RM
C&J
METCON
10 rounds for time of:
5 pull-ups
5 burpees (touch your pull-up bar at the top of each rep)
WARM-UP
run 1 mile
WOD
For Time:
400m sled drag with your body weight
WOD
AMRAP in 5 minutes of:
10 KBS 53/35
20 double unders
Rest 3 minutes
AMRAP in 5 minutes of:
DB burpeee box step overs 50/35
Rest 3 minutes
AMRAP 5 minutes of:
5 pull-ups
10 push-ups
15 air squats
Strength
8×1 snatch (every 1:15)
60/70/80/90/90/90/90/90%
METCON
For Time:
30 dead lifts 185/125
30 cleans 135/95
30 snatches 95/65
1RM
Split Jerk 1 rep every 2 min for 5 rounds
METCON
every 4 minutes for 5 rounds of:
9 toes to bar
300m row
9 toes to bar
WOD
“1776” (partner version)
AMRAP in 30 minutes of:
17 cleans 135/95
76 air squats
200m partner bar carry
200m plate carry 45/25
* you must use the bar and plates you’re using for cleans, each person must carry a plate during the plate carry.
STRENGTH
Push Press
7×1 (every 1:30)
BENCHMARK
21-15-9
Dead lifts 225/155
HSPU
(watch the video, it’s a sprint!)
