3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
1×8 (65%)
1×8 (70%)
1×6 (80%)
1×6 (85%)
For Time:
21-18-15-12-9-6-3
Backsquats (135/95)
Ring Push-Up
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 (Partner WOD):
100 DU (Scale: 2x Single Unders)
50 Cal Row/Bike
40 Power Snatch (135/95)
50 T2B
40 Clean & Jerk (135/95)
50 Cal Row/Bike
100 DU
*Complete 10 rope climbs anytime throughout the workout. Scale is 2 rope getups for I rope climb.
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
1×8 (65%)
1×8 (70%)
1×6 (80%)
1×6 (85%)
For Time:
21 Burpees
21 Box Jump Over (24/20)
21 Pull-Up
15 Burpees
15 Box Jump Over (24/20)
15 Chest-to-Bar Pull-ups
9 Burpees
9 Box Jump Over (24/20)
9 Bar Muscle-ups*
*Scale: 1 BMU = 2 Pull-Ups + 2 Box Dips
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.)
4 RFT:
10 Back Squat (225/155)(From rack)*
10 DB Poor Man’s Bench (50/35)
10 DB Strict Press (50/35)
*~70-75% of 1RM
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)
EMOM 12min:
Odd min: 50 DU or 100 Singles
Even min: 10 Wall Balls (20/14)
For Time:
21-15-9
Cal Bike
T2B
Note: Have half the class start on the EMOM and the other half on the wod. Once everyone is done, rest 5mim and switch.
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
1×10 (60%)
1×8 (70%)
1×8 (75%)
1×8 (80%)
For Time:
18-14-10
Single DB Box Step-Ups (50/35)(20″ box for everyone)
Cal Row
—-Rest 1 min—-
14-10-6
DB Snatch (50/35)
Cal Row
—-Rest 1 min—-
10-6-2
DB Devil Press (50/35)
Cal Row
Time Cap: 20min
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
Santiago (Hero Partner WOD):
7 RFT:
18 DB Hang Squat Cleans (35/25)
18 Pull-Ups
10 Power Cleans (135/95)
10 HSPU
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
1×10 (60%)
1×8 (70%)
1×8 (75%)
1×8 (80%)
For Time:
50 S2OH (95/65)
50 AbMat Sit-Ups
50 OHS (95/65)
50 Burpees
50 Thrusters (95/65)
Time Cap: 20min
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
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
1×10 (60%)
1×8 (70%)
1×6 (75%)
1×4 (80%)
12min AMRAP:
8 Hang Power Cleans (115/85)
10 Lateral Burpees over Bar
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