EMOM 10 Minutes:
Using 2 KBs, complete
1 Squat Clean
6 Lunges
1 Shoulder 2 OH
2 Front Squats
With a partner, complete:
60 Tap and Go Squat Cleans (135#/95#)
*After finishing unbroken set, complete 5 T2B before partner begins
60 SH2OH
*After finishing unbroken set, complete 5 burpees before partner begins
Warm-up before you get into the working sets (% based on 1RM).
Back Squat Working Sets:
1×10 (60%)
1×10 (65%)
1×8 (70%)
1×8 (75%)
Front Squat Working Sets:
1×5 (60%)
1×5 (65%)
1×5 (70%)
1×5 (70%)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
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
AMRAP 7 Minutes
3-3; 6-6; 9-9;…
Thrusters (100#/70#)
C2B
— Rest 2 Minutes —
AMRAP 5 Minutes
— Rest 1 Minute —
AMRAP 3 Minutes
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)
20 Calorie Row
20 Wall Balls
— Rest 30s —
19 Calorie Row
19 Wall Balls
— Rest 30s —
18 Calorie Row
18 Wall Balls
— Rest 30s —
17…16…15…14…13…12…11…10
SPRINT!
RX+ = Cal Assault Bike
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
Find 1Rep Max.
Warm-up: 5-5-3-3-2
6 RFT:
200m Run
9 Burpee Box Jumps (30/24)
12 KB SDHP (70/55)
15 Ring Pass Throughs
1000m Row
Warm-up before you get into the working sets (% based on 1RM).
Back Squat Working Sets:
1×8 (65%)
1×8 (70%)
1×6 (80%)
1×6 (85%)
Front Squat Working Sets:
1×5 (60%)
1×5 (70%)
1×5 (75%)
1×5 (80%)
For time:
15-12-9-12-15
Hang Power Clean (115/75)
Alt Pistols
Front Rack Lunge (115/75)
10:00 Cap
Partner WOD: Complete a 7000m row, switching every 500m
While Partner A rows, Partner B will complete:
RD1 – Max Effort DU
RD2 – Max Effort DB Sit Ups (50/35)
RD3 – Max Effort DB Snatch (50/35)
RD4 – Max Effort Toe Touches w/ DB
RD5 – Max Effort DB Lunges
RD6 – Max Effort Leg Raises over DB
RD7 – Max Effort DB Goblet Squats
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:
1×10 (60%)
1×8 (70%)
1×8 (75%)
1×8 (80%)
Front Squat Working Sets:
1×5 (60%)
1×5 (65%)
1×5 (70%)
1×5 (70%)
12min EMOM:
Odd: 1 Round of Grettel
Even: 1 Round of Ingrid
1 Round of Grettel = 3 Clean and Jerks (135/95) + 3 Bar Facing Burpees
1 Round of Ingrid = 3 Snatches(135/95) + 3 Bar Facing Burpees
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
Max Effort 1-Mile Run
For Time:
200m Run
4 DB Thrusters (50/35)
6 D-Ball Over Shoulder (100/80)
8 Renegade Row (50/35)*
10 KB Globet Lunges (55/35)
12 DB Poor Man’s Bench (50/35)
14 American KBS (55/35)
16 Devils Press (50/35)
Rep scheme goes like 12 Days of Christmas song:
200m Run, 4 DB Thrusters + 200m run, 6 D-Ball Over Shoulders + 4 DB Thrusters + 200m run,…all the way to 16 Devils Press and back down to 200m run.
*1 Renegade Row = right row + left row
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
15:00 to find 1 Rep Max Hang Power Clean
For Time:
21-18-15-12-9-6-3
Cal Row
Wall Balls (30/20)
Deadlifts (185/135)
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