500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
For Time:
100 Calorie Row
8 Pole HS Walk (2 Lengths)
60 T2B
4 Pole HS Walk (1 Length)
20 Russian KB Swings (70/55)
Scale 1: 2 Wall Walks per Pole
Scale 2: 4 Shoulder Taps per Pole
Scale 3: 4 Seated Alternating DB Strict Press per Pole
2 Rounds With an Empty Barbell:
200m Run
7 Deadlifts
7 SDHP
7 Muscle Cleans
7 Power Cleans
7 Squat Cleans
Warm-Up:
5 @ 35%
5 @ 45%
3 @ 55%
Working Sets:
3 @ 62.5%
3 @ 72.5%
3+ @ 80%
10 RFT:
2 Muscle Ups
10 Wall-Balls (20/14)
Scale 1: 2 Burpee Pull-Ups per MU
Scale 2: 1 Burpee Pull-Up per MU
15:00 Cap
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 going into working sets.
Working Set:
1×5 (58.5%)
1×5 (67.5%)
1×5+ (76.5%)
For Time (Partner WOD)
4 Rounds of:
30 DU (Scale: 50 Single Unders)
6 Power Clean and Jerks (135/95)
9 T2B
4 Rounds of:
30 DU (Scale: 50 Single Unders)
6 Thrusters (135/95)
9 T2B
4 Rounds of:
30 DU (Scale: 50 Single Unders)
6 Power Snatch (135/95)
9 T2B
Partner A will complete a full round while Partner B rest. Switch until all rounds are completed.
Time Cap: 25min
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:
80 DBs Poor Mans Bench (50/35)
80 DBs RDL (50/35)
80 Cal Row/Bike
80 V-Ups
-Partition reps however you want
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
For Time:
21-18-15-12-9-6-3
Back Squats (Body Weight)*
Burpee Pull-Ups**
-Run 400m between rounds
*Back Squats off the rack. If you need to scale the weight, scale weight down by 20% of your body weight.
**RX+ = Burpee Chest-to-Bar
Time Cap: 45min
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
For Time:
30 DU (45 Singles)
15 Strict Press (95/65)
60 DU (90 Singles)
30 Push Press (95/65)
90 DU (135 Singles)
45 Push Jerk (95/65)
Time Cap: 10min
———Rest 5min———-
15min AMRAP
10 Back Rack Lunges (95/65)
15 Leg Raises w/ Plate (45/35)
20 Bent Over Barbell Row (95/65)
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
Warm-up before going into working sets.
Working Set:
1×5 (58.5%)
1×5 (67.5%)
1×5+ (76.5%)
For Time:
21-15-9
Wall Balls (30/20)
Hang Power Clean (135/95)
Box Jump Overs (24/20)
10 RFT (w/ a Partner):
10 Strict HSPU
8 DBall Over Shoulder
6 Dragon Flag Tuck and Extends (3 Second Hold)
4 Bar MU
200m Run
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)
Find 1RM
4 RFT:
400 M Run
2 Full Snatch (185/115)
20 Wallballs (20/14)
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
EMOM For 28 Minutes:
7 Round EMOM:
Min 1: 10 Cal Bike
Min 2: 10 DB Snatch (50/35)
Min 3: 10 T2B
Min 4: Rest
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