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
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
Max Height Box Jump
14 Min AMRAP:
2 Alligator crawl
4 Squat Clean (135/95)
8 Box Jump (30/24)
*Increase squat clean weight by 20 lbs for men and 10 lb for women each round
*1 alligator crawl equals 4 posts
3 Rounds:
Side Planks
:30 seconds on each side
*rest :30 between each set
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
With a Partner for Time:
all reps split evenly with one partner working at a time:
200 DU
180 Sit Ups
160 Jumping Air Squats
140 Cal Row
120 Lateral Burpees over Rower
100 Russian KBS (70/55)
80 V Ups
60 Jumping Lunges
40 Push Press (135/95)
20 Deadlift (225/155)
*Time Cap 45 Min
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
FInd a 1 RM. Warmup as needed.
21-15-9
OHS (95/65)
HSPU
*Perform 4 MU between each round and at the beginning and end (16 reps total)
* Scale MU with 12 Ring dips per set
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
18 Minutes to find a Max Weight:
4-3-2
Hang Power Cleans
Push Jerk
Entire set must be unbroken
Partner WOD
60-40-20
Calorie Bike
Wall Balls
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:
4 Rounds
10 DBs Front Rack Lunges (50/35)
10 Burpees
——Rest 2min——
3 Rounds
8 DBs Thrusters (50/35)
8 Pull-ups
——Rest 2min——-
2 Rounds
6 DBs ManMakers (50/35)*
6 Muscle-Ups (Ring or Bar)**
Time Cap: 20min
*Man Maker = DB Push-Up + Left Row + Right Row + DB Squat Clean into a Press
**Scale: 1 MU = 2 Ring Row + 2 Ring Dips
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
25min AMRAP (Partner WOD)
100m Run*
20 Overhead Squats (95/65)
30 Box Jumps Over (24/20)
40 Barbell Push-ups
*Increase run by 100m each round. Run together and reps can be split up equally anyway the athletes like.
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:
18-15-12-9-6-3
Back Squats (115/80)
Toes to Bar
——Rest 2min——
15-12-9-6-3
Hang Power Snatch (115/80)
DB Deficit Goblet Squats (50/35)
*30 DU between each round (Scale: 60 Singles)
Time Cap: 35min
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