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
3 Rounds for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
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
Find 1 Rep Max of the following Snatch Complex:
1 Power Snatch, 1 Hang Squat Snatch, and 1 Full Snatch
Note: Do it unbroken
14 Min AMRAP
14 Slam Balls (30/20)
14 Calorie Row
14 Abmat Situp
25 Cal Bike
20 Shoulder Pass Through w/PVC
20 Air Squat
15 Burpee
15 Straight Leg Sit up
10 Box Step Up
10 Box Dip
200 M Run
1×5 (60%)
1×3 (70%)
1×2 (80%)
1×2 (90%)
1×1 (95%)
8 Min AMRAP:
1 Clean & Jerk (185/125)
2 Box Jump (30/24)
2 C&J (185/125)
4 BJ (30/24)
3 C&J (185/125)
6 BJ (30/24)
4 C&J (185/125)
8 BJ (30/24)….
C&J Reps increase by 1 every round and BJ reps are always double the C&J rep amount. Go as high as you can in 8 minutes
3 Rounds of:
10 Calorie Row
10 Single-Arm DB Strict Press (10 each arm)
10 DB Front squat
2 Partner team:
800 M run Together then…
60 OHS (115/80) while other partner hangs from pull-up bar.
100 T2B while other partner does DL(225/155) hold.
400 M run together.
*Any rep performed while other partner isn’t holding or hanging is a no rep.
*Reps should be split evenly
*Same Bar should be used for OHS and DL with weights being added on for DL portion.
Coaches choice
1×5- 60%
1×3- 70%
1×2- 80%
1×2- 90%
1×1- 95%
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time 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
If you missed any of the strength/skill session during the week, use this time as a make-up session and pick one of the strength/skill to work on.
If you have already completed all programmed strengths/skills during the week, pick a weakness to improve on (For Example: Pull-ups, C2B Pull-ups, Pistols, HSPU, Muscle-ups (Ring or Bar), DU, Triple Unders, etc.)
3RFT:
25 AbMat Sit-Ups
20 Wall Balls (20/14)
15 Deadlifts
10 Box Jumps (30/24)
5 Squat Cleans
Rd 1 – 185/135
Rd 2 – 205/140
Rd 3 – 225/155
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
4 Rounds of:
3min on/ 1min off:
75 DU Buy-in*
then with remaining time:
Round 1: AMRAP American KBS (55/35)
Round 2: AMRAP Alt Lunges
Round 3: AMRAP T2B
Round 4: AMRAP Slam Balls (30/20)
* Scale: 150 Single Unders
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
1×5 (65%)
1×5 (70%)
1×5 (75%)
1×5 (80%)
For Time:
15 Power Snatches (135/95)
200m Run
15 Front Squats (135/95)
200m Run
15 Power Cleans (135/95)
200m Run
15 Thrusters (135/95)
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)
For Time (Partner WOD)
80 Cal Row or Bike
80 Poor Mans Bench (115/85)
60 Cal Row or Bike
60 Overhead Squats (115/85)
40 Cal Row or Bike
40 Clean and Jerks (115/85)
20 Cal Row or Bike
20 Bar or Ring Muscle-Ups**
* One Person working at a time while the other rest.
** 1 Ring Row + 1 Ring Dip = 1 Muscle-Up
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
1×5 (65%)
1×5 (70%)
1×5 (75%)
1×5 (80%)
For Time:
16-14-12-10-8-6-4-2
Pull-Ups
Back Squats (95/65)
Burpees
Time Cap: 20min
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