Back Squats
2×5 @ 65%
3×5 @ 70%
Front Squats
4×5 @ 60%
12 Minute AMRAP
3 Ring MU (Sub: 6 Ring Dips)
6 Hang Snatch (115/85)
9 Side to Side Leg Raises over Barbell
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
800m Run
50 DB Burpee Box Step Overs (50/35)
25 DB Sit Ups
1000m Row
25 DB Sit Ups
50 DB Burpee Box Step Overs
800m Run
20″ Box
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
5:00 On / 2:00 Off
Rd 1: 200 DU + Max Reps SDHP (85/60)
Rd 2: # of SDHP from Rd 1 + Max DU
Rd 3: 200 DU + Max Reps Push Press
Rd 4: # of Push Press from Rd 3 + Max DU
50 Ab Roll-Outs
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
30 Thrusters (45/35)
25 Pull Ups
20 Thrusters (95/65)
15 C2B
10 Thrusters (135/95)
5 Bar MU
50 Bumper Leg Lifts (45/35)
3 Rounds:
200m Row
20 Ab-Mat Sit-Ups w/ Medball
Back Squat Working Sets:
1×5 (65%)
1×5 (70%)
1×5 (75%)
1×5 (80%)
Front Squat Working Sets:
1×5 (60%)
1×5 (65%)
1×5 (65%)
1×5 (65%)
8 Minutes to Complete:
4 Rounds of:
10 T2B
20 Wall Balls
Max Calorie Row / Bike in Remaining Time
10:00 AMRAP
30 DU
15 Hang Power Snatch (75/55)
*Rest :20 Between Rounds
Partner WOD
4 RFT:
10 Muscle Ups
20 Straight Leg BB Sit-Ups (55/45)
300m Row
Time Cap: 20min
10 MU Sub: 20 Burpee C2B or 40 Regular PU
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Warm-up before you get into the working sets (% based on 1RM).
Back Squat Working Sets:
1×4 (70%)
1×4 (75%)
1×4 (80%)
1×4 (85%)
Front Squat Working Sets:
1×5 (60%)
1×5 (65%)
1×5 (70%)
1×5 (70%)
AMRAP 16:
50 Bar Facing Burpees
50 Overhead Squats (95/65)
40 T2B
40 Hang Power Cleans (95/65)
30 HSPU
30 Thrusters (95/65)
400m Run or 500m Row
20 PVC Pipe Passthroughs
-then 2 rounds-
10 DB Strict Press
10 DB Squats
10 DB Lunges
10 DB RDL
For Time:
Buy-In: 100 DU (scale: 200 Singles)
3 Rounds:
21 Elevated Inverted Row on Box
18 DB Front Rack Alt Lunges (50/35)
15 Leg Raises w/ Plate (45/35)
12 Box Jumps (24/20)
9 Devils Press (50/35)
Buy-Out: 100 DU (scale: 200 Singles)
400m Run
10 PVC Pipe Pass-Throughs
10 Around-the-Worlds (5L / 5R)
5 Head Rolls in Front
5 Head Rolls in Back
10 Head Rolls Full Rotation (5L / 5R)
20 Wrist Rotations (10L / 10R)
20 Elbow Rotations (10L / 10R)
20 Small Arm Circles (10F / 10B)
20 Large Arm Circles (10F / 10B)
10 Hip Circles
10 Knee Circles
20 Ankle Rotations Per Leg (10CW / 10CCW)
20 Air Squats
20mins to work up to a heavy 1RM for the day
EMOM 24
Min 1: 100m Sprint
Min 2: Deadlifts
Min 3: Max Effort Ring Dips
Min 4: Rest
Rd1: 8 reps, 155/110 (~40% of 1RM)
Rd2: 8 reps, 185/135 (~50% of 1RM)
Rd3: 6 Reps, 205/145 (~55% of 1RM)
Rd4: 6 Reps, 225/155 (~60% of 1RM)
Rd5: 4 Reps, 275/195 (~70% of 1RM)
Rd6: 4 Reps, 315/220 (~80% of 1RM)
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
AMRAP 20:
2 Rounds of Cindy
5 Clean and Jerk (135/95)
2 Rounds of Cindy
5 Power Snatches (135/95)
1 Round of Cindy = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
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