1 hang snatch + 1 snatch
*Reset between reps
5 deficit snatch deadlifts (challenging load)
*Reset after each rep
3 power snatches (135/95lb)
6 strict pullups
9 box jump overs (24/20")
*Modify to banded strict or ring rows. Snatches can be done in quick singles.
1) 5-10 strict HSPU
2) 5 strict tempo toes to bar (1 sec pause at top, 3 sec lower)
3) 20-30 wall facing handstand shoulder taps
4) Rest
*Modifications:
1) Pike pushups on ground or box, or regular push-ups
2) Tempo strict knees to chest
3) Scale to feet on box with hands close to box and hips high, or plank shoulder taps
Row 500m/450m
Run 400m
*If not getting at least 1 minute rest cut run by 100m, and/or row by 50-100m
1) 10 back squats @ RPE 7 or @65-70% 1RM *Try to stay at same weight for all 4 sets. Go a little heavier than last week.
2) 8/side db bent over rows (1 sec pause at top, controlled lower)
50 double unders
20 wallballs (20/14lb)
Then max toes to bar in remaining time
*Modifications:
50 high single unders
Kipping heels above hips or V-ups/tuck-ups
If not getting at least 30 seconds for toes to bar in first few rounds, reduce wallballs to 15 reps
25 synchronized bar facing burpees
50 synchronized abmat situps
75 synchronized air squats
Then 10 rounds total (5 each) I-go-you-go style of:
8 hang power cleans
6 front rack lunges
4 push jerks (135/95lb)
75 synchronized air squats
50 synchonized abmat-situps
25 synchronized bar facing burpees
*35 minute time cap
*Beginner scaling option: Reduce synchronized reps to 20 regular burpees-40 situps-60 air squats
1) L-seated db strict press with 1 sec pause at top of each rep
2) Strict toes to bar
3) Straight arm banded lat pull-downs
4) L side plank
5) R side plank
3 rounds for time of:
Run 400m
12 bar muscle ups
21 alt. db snatches (50/35lb)
*Modify to 12 chest to bar pull-ups or 12 chin over bar pull-ups
50m kb farmers carry (2x53/35)
12 top down dumbbell rows
50m kb front rack carry
12 tempo pushups (tempo 1111) Rx+: Hands on heads of dbs to create a deficit
12 single db box step ups *Perform all 6 on one side with foot on top of box before switching legs
48 single unders
10 db tempo RDLS (slow down, fast up)
48 single unders
Rx+: 30 crossover singles or practice, if trying these opt for a longer jump rope
3 position clean (one from hips, one from knees, one from ground)
*Reset between hang clean and clean from ground. Build to a moderately heavy weight by set 5 and then stay at the same weight for sets 5-8. Don’t build to a max for the complex.
*Start with a max unbroken set. Remaining reps must be done as a db burpee cluster
*10 minute time cap
**Example: I perform 26 unbroken thrusters. Then I must do the remaining 24 reps as db burpee clusters.
**Choose a db weight that you can do approx 20-30 reps unbroken
1) 5-15 kipping pull-ups *Modify to high kipping swings or 30 secs kipping pull-up practice
2) 2-4 wall walks *Modify to partial wall walk
3) 6-8 strict pull-ups *Modify to banded strict or challenging ring row
4) rest
250m row + 8 lateral burpees over erg
*25 minute time cap
*Scaling option: regular burpees, cut row to 200m if can’t maintain under 2:15 pace
1) 10 back squat @ RPE 7 or @~65% 1RM *Try to stay at same weight for all 4 sets
2) 5-7 tempo ring dips (Tempo 1111)
*Modify to skinny banded dips, bar dips or push-ups
40 double unders
15 box jumps (24/20")
10 power clean + jerks (115/75lb)
*Mod: 60 single unders
800m relay run (Switch off every 200m until you each do 2)
Then 3 rounds each I-go-you-go style (6 total):
12 alt. db hang clean + jerks (50/35lb) Rx+ (60/40lb)
10 lateral burpees over db
8 strict pull ups
Then 800m relay run
Then 3 rounds each I-go-you-go style (6 total)
12 lateral db hops
10 db goblet reverse lunges
8 alt. db devils press
Then 800m relay run
1) 45 second wall-sit
2) 20 sec hanging L-sit hold *Modify to tuck hold. Can break up into two 10 sec holds
3) 45 second elbow plank
4) 45 second straddle stretch
5) 15 second chin over bar hold (chin up grip okay) *Modify to top of ring row hold
10 rounds for time of:
3 power snatches (135/95lb)
15 wallballs (20/14lb)
50m bearhug sandbag/bearhug plate/heavy kb goblet carry
50m per arm heavy db suitcase carry (70/50lb)
20 (unweighted) lateral box step overs (24/20”)
5 db renegade row push-ups
10 db hammer curl to strict press (2x35/25lb)
15 PVC pipe sit-ups
3 position snatch (one from hips, one from knees, one from ground)
*Reset before rep from ground. Build to a moderate weight and stay there.
5 snatch deadlifts
*Reset each rep, no touch and go
*Can increase weight from the final weight you lifted in the complex. These should be on the heavier side.
Run 400m + max burpee box jump overs (24/20”) in remaining time
*No rest in this piece. Move at a steady, consistent pace. When 4 minutes hits, start on the run again.
1) 5-10 strict HSPU
2) 30 seconds max reps kipping toes to bar
3) 30 second handstand hold
4) 30 seconds max reps kipping toes to bar
5) rest
*Modifications:
Strict HSPU: Up to 25lb plate + abmat riser. Pike push-ups. Assisted pike push-ups with band around hips hanging from rig.
TTB: Kipping heels above hips, further modify to kipping knees to chest
HS hold: Wall facing instead of kicking up. Plate overhead hold.
Max calorie row
*Can perform this as a partner WOD. Row for exactly a minute each round. Accumulate total cals.
Back rack split squats 8/side
Superset with 4-5/side tempo split stance RDLs (3 secs down, fast up)
50m farmers carry buy in then 2 rounds of:
10 double db deadlifts (2x50/35lb)
8 db front rack squats
6 db STOH
4 double db hang snatches
*If not finishing in under 4:00, reduce reps to 8-6-4-2
For time with a partner complete:
150/120 Calorie Row
100 Alt. DB Snatches (50/35lb)
800m Run Together
100 Ball Slams (30-40lb/20-30lb)
150/12 Calorie Row
*One partner works while the other partner rests. Split up the row and reps as desired.
**40min Cap**
3 strict press + 3 push press (one unbroken set from the rack)
8 controlled ring rows
*Start at a moderate weight. Build to a heavy triple strict press by end of 5 sets.
4 touch and go deadlifts (275+/185+)
8 kb/db goblet forward/reverse lunges
Front squat 6-6-4-4-2-2-1
*Start at a moderate weight and build in weight to a heavy single by set 7
5 ring MU + max burpee box jumps (24/20”) in remaining time
*Modify to 6 bar muscle ups or 10 chest to bar pull-ups. Buy in should take anywhere between 25-60 seconds.
1 hang (squat) clean + 1 front squat
*First 5 sets at warm-up weights, second 5 sets at more challenging weights
15 hang power cleans (95/65lb) Rx+ (115/75lb)
10 lateral bar hops
15 push jerks
10 lateral bar hops
15 front squats
10 lateral bar hops
1) 10 bandy straight arm lat pulldowns (slight pause at bottom of each rep)
2) 5 strict tempo pull-ups (1 second pause at top and bottom)
3) 8-10 barbell supinated grip bent over rows (135/95lb)
*Modify pull-ups to 3 reps of jump to chin over bar and slow 3 second negative
500m row
100m kb farmers carry (2x53/35lb)
30 double kb deadlifts
15 toes to bar
20 double kb deadlifts
15 toes to bar
10 double kb deadlifts
15 toes to bar
100m farmers carry
500m row
*17 minute time cap
6 rounds for time:
24 air squats
24 push-ups
24 walking lunges
Run 400m
*35 minute time cap
**Extra challenge: Wear a weight vest
**Beginner option: Half reps to 12 per round
400m run together
Then 40/30 cal row each
*Other partner holds db in goblet position in order for row cals to count
200 double unders (split up as desired)
Then 25/20 cal row each
*Other partner holds elbow plank position in order for row cals to count
150 alt. db snatches (50/35lb) (split up as desired)
Then 20/15 cal row each
*Other partner holds wall-sit in order for row cals to count
100 kipping toes to bar (split up as desired)
Then 15/12 cal row each
*Other partner hangs from pull-up bar in order for cals to count
**Note that each partner must complete the row cals. The partner not rowing must be performing the corresponding static hold. If they come out of the static hold, the person on the rower must stop rowing until they get back into position.
***40 minute time cap
1) 3 drop and reset squat cleans (135-225lb/95-155lb)
2) 8-10 tempo double db RDLs (3 seconds down, fast up)
3) Rest
6 strict toes to bar *Modify to strict knees to chest
50m pinch plate grip carry (10,15lb or 25lb plates)
12 V-ups
1 push jerk from the rack
*Build to a heavy technical single (don’t ascend in weight if pressing out)
20 burpees
10 strict HSPU
50ft db OH walking lunge (50/35lb) *Switch arms at 25ft
16 burpees
8 strict HSPU
50ft db OH walking lunge
12 burpees
6 strict HSPU
50ft db OH walking lunge
8 burpees
4 strict HSPU
50ft db OH walking lunge
4 burpees
2 strict HSPU
50ft db OH walking lunge
*16 minute time cap
*Modifications
1) Up to 25lb plate + abmat riser for strict HSPU
2) Pike pushups with feet on bench/box or ground
3) Strict hand release push-ups (knees never touch the ground)
*Rx+: 25lb plate deficit for strict HSPU, 70/50lb db
1 hang power snatch + 1 overhead squat
*Build to a heavy technical single. If you find a weight that is challenging, stay there for the rest of the rounds.
30 abmat situps
15 box jump overs (20/14lb)
30 kb Sumo Deadlift High Pulls (53/35lb)
15 box jump overs
30/25 calorie row
15 box jump overs
Buy in:
77 double unders
Then 7 rounds of:
7 burpees
7 pull-ups
7 deadlifts (115/75lb)
7 hang power clean + jerk
7 front squats
7 lateral bar hops
7 American kb swings (53/35lb)
Buy out:
77 wallballs (20/14lb)
6 weighted strict pull-ups *Sub unweighted or banded
8 db lat pullovers
10 controlled ring rows
Rest 60-90 seconds after each set
*15 minute time cap
Run 800m
14 alt. db clean and jerks (50/35lb) Rx+ (60-70lb/40-50lb)
Rest 3 minutes after each round
*25 minute time cap
30 minute AMRAP with a partner of:
Run 400m
30 box jumps (24/20")
30 wallballs (20/14lb)
*One athletes works a time. Alternate movements. So partner A Runs 400m, then Partner B does 30 box jumps, then Partner A does 30 wall balls, then Partner B Runs 400m. etc etc.
5 touch and go deadlifts (275+/175+)
5/side unweighted box step downs
*Start at a moderately challenging weight and ascend in weight as desired over the course of the 5 sets
4-5 strict pull-ups
50m staggered db front rack/farmers carry
4-5 strict pull-ups
*Hold one db in front rack and one at side. Switch at 25m.
4 strict press + 4 push press. Superset with 30 second weighted plank.
*Perform (off the rack) 4 strict press, immediately followed by 4 push press. Build to a heavy 4 strict press by the 5th set.
48 double unders
12 hang power snatches (75/55lb)
4 wall walks
*Modifications for wall walks:
Reduce reps to 2 per round
Partial wall walks
Inchworm to push-up
1 hang power clean + 1 hang squat clean
3 rounds of: 25 air squats + 15 American kb swings (53/35lb)
Max calorie row in remaining time
Then rest 3 minutes
Repeat once more
Front squat 6 - 6 - 4 - 4 - 2 - 2 - then max reps at 80% of 2
7 minute ascending ladder of:
3 power clean and jerks (135/95lb)
3 Toes-to-bar
6 power clean and jerks
6 Toes-to-bar
9 power clean and jerks
9 Toes-to-bar
12 power clean and jerks
12 Toes-to-bar
15 power clean and jerks
15 Toes-to-bar
.....continue ascending by 3 reps until time is up
Min 0-1: 5 strict tempo ring dips (2 seconds down, 2 seconds up, 2 second hold at top)
Min 1:00-1:30: Max push-ups
Min 1:30-2:30: Rest
*Sub bar dips, skinny banded dips or bench dips. If you don’t have a set of 15+ unbroken pushups, use a band for the push-ups to ensure you can work for the whole 30 seconds. Hang the band from the rig and put it around the chest.
Rest 2 minutes after each round
Run 400m + 12 burpee box jump overs (24/20")
*30 minute time cap
**Modify to 300m if you can’t consistently run a sub 2:30 400m
800m run with partner
Then complete 12 rounds total (leap frog style):
10 pull-ups
12 db suitcase lunges (50/35lb)
14 alt. db snatches
Then 400m run with db **
*So partner A will complete 10 pull-ups, then Partner B will complete 12 suitcase lunges (hold db at side with one arm, switch arms on consecutive rounds)-then Partner A will complete 14 snatches (1 round completed), then B 10 pull-ups, etc etc until 12 total rounds are complete.
**On 400m run buy out, partners must take single db with them on run. Partners may switch off who carries the db as often as desired.
1) 3 drop and reset squat cleans (135-225lb/95-155lb)
2) 6/side db renegade rows (35-50/25-35lb)
3) 4/side single leg db RDLs
4) 2 wall walks (Rx+: 1 wall facing HSPU at top of each wall walk)
2 push jerks (off the rack)
*Start at a moderate weight and build in weight each set to a heavy technical double. Do not ascend in weight if pressing out any reps.
3 Rounds For Total Reps in 17 minutes:
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Push Press (75/55 lb)
1 minute Calorie row
1 minute Rest
1 hang power snatch + 1 hang squat snatch with 1 sec pause in each catch position
*Start each rep from mid knee
120 double unders
30 bar facing burpees
Rest 2 minutes, then...
60-40-20 double unders
15-10-5 bar facing burpees
*Single under modification: 1.5x reps so 180 single unders, then 90-60-30 single unders
Front squat 8 - 8 - 6 - 6 - 4 - 4 - then max reps @85% of heavy 4
*Same rep scheme as last week. Try to start the first set of eight 5-10lbs heavier than last week.
4 power cleans (155/105lb)
8 toes to bar
12 air squats
*Choose a heavyish weight that you can do in 4 quick singles or 2 doubles
*Mods: Kipping heels above hips or V-ups
10-15 second chin over bar hold
8-10 ring rows
5-10 strict pull-ups *Modify to banded strict
400m run
15 American kb swings (53/35lb) Rx+ (62-70lb/44-53lb)
10 hand release pus-hups
*Scaling option: 300m run
4 rounds each (8 total) I-go-you-go style of:
20 wallballs (20/14lb)
50 double unders
5 squat snatches (95/65lb)
Then...
Run 800m with your partner
50 synchronized burpees
*30 minute time cap
**Modifications: 75 single unders, 5 squat cleans
***Partner completes a full round of the triplet, before next partner goes
6 touch and go library deadlifts
50m heavy db/kb suitcase carry (70/50lb) *Switch hands at 25m
6 strict pull-ups (Rx+: strict CTB)
3 broad jumps for max distance
*Start at a moderately heavy deadlift weight and ascend in weight as form allows
5 strict press + 5 push press
*Go immediately into the push press after the 5 strict press. Build to a heavy 5 strict press over the course of the 5 sets.
15/12 calorie row
15 Thrusters (95/65lb) Rx+ (115/75lb)
15 bar over burpees
15 Power cleans
2 hang power cleans with 2 sec pause in catch each rep
*Start at mid knee each rep
100m double kb front rack carry (2x53/35lb) then AMRAP in remaining time:
10 abmat situps
10 box jump overs (24/20”)
10 Russian kb swings (53/35lb)
Rest 3 minutes
Repeat
Front squat 8-8-6-6-4-4
Then max reps @85% of last heavy 4
21-15-9
Toes to bar
Double db box step over (50/35lbs to 24/20" box)
*11 minute time cap
**Modifications: kipping heels above hips, V-ups or tuck ups, 35/25lb dbs or shorter box
1) 7-15 pushups (Rx+: Deficit push-ups with hands on dbs)
2) 10-12 db bench/floor press
1) 8-12 air squats + 8-12 kb sumo deadlift high pulls (53/35lb)
2) Run 200m
3) Rest
*Scale to 150-100m run if cannot consistently finish run under 55 seconds
**Choose an even rep scheme of air squats and kb SDHP, aka 10+10 or 12+12
600m row
50 alt. db snatches (50/35lb)
40 lateral burpees over db
30 box jumps (24/20”)
600m row
50 alt. db devils press
40 lateral burpees over db
30 box jumps
600m row
50 alt. db hang clean and jerks
40 lateral burpees over db
30 box jumps
*35 minute time cap
**One partner works at a time while the other partner rests. Split up reps as desired.
1) 5 heavy-ish front squats from the ground (155-225/105-155lb)
2) 10 double db push presses (50/35lb) with 1 sec pause at top of each rep
3) 10-12 db farmers carry reverse lunges
4) 6 strict knees to elbows
*Modification: Strict knees to chest
3 push jerk from the rack
*Start at a moderate weight and build in weight as form allows (aka no press outs)
Run 400m
Then 5 rounds of:
5 strict HSPU
10 deadlifts (225/155lb)
15 pull-ups
20 lateral bar hops
Then Run 400m
*22 minute time cap
**Scaling Modifications
Strict HSPU : Up to 25lb plate + abmat riser
Pike push-ups or regular push-ups
Reduce pull-ups to 10 per round if can’t sustain 4-5 at a time
Lateral line hops
2 hang power snatches (mid knee) with 1 second pause in catch position
40/30 calorie row
30 American kb swings (53/35lb) Rx+ (70/53lb)
30 wallballs (20/14lb)
*8 minute time cap
Plank kb buzz saws 5/side
30 second weighted elbow plank
30 second superman arch hold
*Rest approx 1 minute after each round
Back rack split squats: 10/side (controlled descent, fast up)
*Re-rack the weight after 10 reps. Take a 15-30 second rest, then perform the other leg
Superset with 2-3 wall walks + 6-10 handstand shoulder taps at top of each wall walk
*Scaled option: Scaled wall walk + 10 second hold at top of each wall walk
12 hang power cleans (115/75lb) Rx+ (135/95lb)
12 box jump overs (24/20")
12 hand release push-ups
1) 8-10 bandy straight arm lat pull-downs (slight pause at bottom of each rep)
2) 5-10 strict pull-ups
3) 8-10 barbell bent over rows (135/95lb)
*Modify to banded strict pull-up or 3-4 pull-up negatives (start at top and slowly lower down to hanging)
1) Run 200m + 10 burpees
2) Run 200m + 35 double unders (Rx+: 50 double unders)
*Modify to 50 single unders
**Scaling option: 150m run
***Goal is 1:15-1:45 rest
Buy in: 800m run together
Then 5 rounds each I-go-you-go style of:
5 lateral burpees over bar
10 hang power cleans (115/75lb) Rx+ (135/95lb)
6 lateral burpees over bar
12 slamballs (30/20lb)
Buy out: 1200m run together
20 secs hollow hold
20 secs hollow rocks
20 secs rest
20 secs R side plank
20 secs R side plank hip raises
20 secs rest
20 secs plank on hands
20 secs kb plank drag throughs
20 secs rest
20 secs L side plank
20 secs L side plank hip raises
20 secs rest
*Approx 12 minutes. 35 intervals of :20
For time:
27-18-9
chest to bar pull-up
alt. db squat snatch (50/35lb)
*Modifications: Db power snatch, kipping chin over bar pull-ups or jumping chest to bar pull-ups
**16 minute time cap
4 overhead squats from the rack
Superset with 12 gorilla rows
8-15 kipping toes to bar
50-60 double unders or 30-40 seconds of practice
20-30 wall facing handstand shoulder taps Rx+ : freestanding
15 heavy russian kb swings (70/53lb)
Rest as needed after each round
*20 minute time cap
1 clean w/2 sec pause an inch off ground + 1 front squat
250m row
20 lateral hops over bar
Max STOH in remaining time (115/75lb or 135/95lb)
*Modification: lateral db hops or lateral line hops
1) wall sit
2) banded good mornings
3) ring rows with one second pause at top of each rep
4) seated db presses with one second pause at top of each rep
200m run
10 burpee box jumps (24/20”)
20 double kb deadlifts (53/35lb)
30 air squats
*26 minute time cap
3 pause back squats @65%+ 1RM
Superset with 4-5 tall box jumps
3 clusters (135/95lb)
6 strict pull-ups
9 single db box step overs (50/35lb) to (24/20”)
*A cluster is a clean into a thruster. Can be performed as drop and go singles.
**DB can be held however desired on step overs. It is 9 total, so it will be an uneven amount on both legs.
1000m row
400m run together
200m kb farmers carry (2x53/35lb)
100 farmers carry walking lunges (2x53/35lb)
50 kipping toes to bar
100 goblet squats (1x53/35lb)
200m farmers carry
400m run together
1000m row
*35 minute time cap
*On 200m farmers carry, switch off every 50m. Split up row, lunges, ttb, and goblet squats however desired with one person working at a time. Partners run together.
15 hollow rocks
20 strict abmat sit-ups (no arm swing)
20 seated leg lifts over db/kb
45 second weighted elbow plank
Rest 1 minute after each round
3 touch and go power clean and jerks with pause in clean catch and jerk catch
*Empty bar or very light weight on first set. Then slowly build in weight to Grace weight or heavier.
30 clean and jerks for time (135/95lb)
*8 minute time cap
**Rx+ option: Rest exactly 2 minutes from when you finish, then complete max bar facing burpees in remaining time before cap
8 Romanian deadlifts (135-225lb/95-155lb) + 8-12 plyometric push-ups
2-4 wall walks
6 strict knees to elbows
8-10 kipping pull-ups
8-10 double db box step overs (50/35lbs to 24/20")
Rest as needed after each round
*20 minute time cap
*Can also practice butterfly or CTB pull-ups. If you don’t have kipping pull-ups, modify to 8-10 kipping swings or 30 seconds of kipping pull-up practice.
1 snatch with 2 sec pause an inch off the ground
3 power snatch (95/65lb) + 6 box jumps (24/20”) + 9 air squats
6 power snatch + 9 box jumps + 12 air squats
9 power snatch + 12 box jumps + 15 air squats
12 power snatch + 15 box jumps + 18 air squats.....
*Keep ascending by 3 reps for each movement until time is up
1) banded strict pull-ups
2) L-arm half kneeling db/kb press
3) R-arm half kneeling db/kb press
4) L-leg pistol
5) R-leg pistol
400m run
60 double unders
40 russian kb swings (53/35lb)
30/25 calorie row
20 Burpees
*28 minute time cap
10-8-6-4-2 back squat
Superset with 3 broad jumps for max distance
*Start set of 10 around 60-65% 1RM or a little heavier than two weeks ago and ascend in weight each set as reps go down
20 alt. db snatch (50/35lb) + 10 single arm db OH lunges + max wallballs (20/14lb) in remaining time
*Switch arms on consecutive rounds for OH lunges (so 2 rounds per arm)
2400m relay run (switch off every 400m so 3 each)
Then 3 rounds each I-go-you-go style (1 person completes entire round before next person goes) of:
4 strict pull-ups
6 box jump overs (24/20”)
8 power cleans (115/75lb)
6 box jump overs
4 strict pull-ups
Then 1600m relay run (switch off every 400m so 2 each)
*36 minute time cap
1) hollow hold
2) arch (superman) hold
3) single leg alt. V ups
4) glute marches
For time:
30 devils press
60 db thrusters
90 burpees
Rx: 2x50/35lb dbs
*24 minute time cap
**Modification options:
2x 35/25lb dbs
Reduce reps to 25-50-75 or 20-40-60 depending on experience level
6 overhead squats from the rack +8 db bent over rows/side in split stance
10-15 kipping toes to bar
10-12 double db front rack walking lunges (50/35lb)
10 tempo ring rows (tempo 2020)
30 second handstand hold (Rx+ freestanding or walking)
Rest as needed after each round
1 below the knee hang squat clean + 1 squat clean
*Reset between reps, no touch and go
21 push jerks (95/65lb)
15 box jumps (24/20")
9 CTB pull-ups
*10 minute time cap
**Modifications: Chin over bar pull-ups, jumping pull-ups
1) banded strict pull-ups
2) L leg goblet Bulgarian split squat (slow down, fast up)
3) R leg goblet Bulgarian split squat (slow down, fast up)
4) tempo db strict press (1 sec pause at top, 2 second negative)
1) 150m run
2) 35-50 double unders
3) 45 sec bike/ski erg/row cals
4) 8-10 double db deadlifts + 4-5 db hang power cleans (2x50/35lb)
3 pause back squats @65%+ 1RM (3 second pause at bottom of each rep)
Superset with 3-4 seated high box jumps
15/12 calorie row
10 burpees
Rest 1 minute after each round
*15 minute time cap
25 minute partner AMRAP (leap frog style):
3 heavy squat cleans (185/135lb)
6 50ft shuttle runs
9 bar facing burpees
12 toes to bar
15 slamballs (30/20lb)
*So partner A performs 3 heavy squat cleans. Then partner B performs 6 shuttle runs, then A does 9 burpees, B does 12 toes to bar etc etc.
1) banded straight arm lat pull downs
3) goblet Kang squats
4) half kneeling L arm db press
4) half kneeling R arm db press
3 wall walks
12 alt. db snatches (50/35lb)
15 air squats
*Modify to scaled wall walk or inchworm to push-up
8 romanian deadlifts + 5 Pendlay rows
*Adjust weight as desired between deadlifts and rows
10 kipping pull-ups Rx+: CTB pull-ups or 4-8 bar MU
40-60 double unders or 30-40 crossover singles or 45 seconds of practice of either movement
5 strict toes to bar
50m staggered OH carry**
*rest as needed after each round
**Hold one lighter db/kb overhead and one heavier db/kb at side. Switch arms at 25m.
***Modify pull-ups to banded kipping or 10 kipping swings
1 below the knee hang snatch + 1 snatch
*Reset between reps. No touch and go.
7 lateral down ups over bar
7 deadlifts
7 hang power snatches (95/65lb) Rx+ (115/75lb)
*12 minute time cap
5 Rounds For Time:
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)
Superset with 3 broad jumps for max distance
*Begin each set every 3 minutes
*Start set of 10 around 60-65% 1RM and ascend in weight each set as reps go down
250/225m row
12 deficit db push-ups
12 db farmers carry lunges (2x50/35lb)
Max farmers carry hold in remaining time
20 rounds I go you go style of (10 each):
6 burpee box jump overs (24/20”)
4 touch and go power cleans (135/95lb) Rx+ (155/105lb)
200m row
*40 minute time cap
**One partner will complete entire round before next partner goes
For time:
10 wallballs (20/14lb)
50 abmat situps
20 wallballs
40 single arm db OH squats (50/35lb)
30 wallballs
30 CTB pull-ups
40 wallballs
200 double unders
50 wallballs
10 double db clean and jerks (50/35lb)
*28 minute time cap
**Modifications: single arm db front squats
8 overhead squats from the rack + 10/side bent over db rows (split stance)
*Start at a light weight and build in weight as form and depth allows
10-15 kipping toes to bar
10-15 heavy double db deadlifts
10 tempo pushups (3 second negative)
30 second handstand hold Rx+ Freestanding
*Modifications:
Kipping heels above hips
Banded pushups
Wall facing handstand hold
1 Below the knee hang clean + 1 front squat
10 push press (115/75lb) Rx+ (135/95lb)
15 Russian kb swings (53/35lb) Rx+: (62/44lb)
20 unbroken goblet lunges
*5 burpee penalty if you break during the lunges
**11 minute time cap
1) barbell good mornings
2) barbell bicep curls
3) L-sit strict press
*Can use empty barbell, or if desired use a light weight
1) Run 800m
2) Row 1000/900m
3) 4 minute AMRAP of:
4 strict pull-ups + 8 air squats + 16 double unders
*Modifications: Reduce run to 600m if cannot complete 800m in under 5 minutes
3 pause back squats @65%+ 1RM
*3 second pause at bottom of each rep
**Superset with 3-4 seated box jumps
Round 1: 14 power snatch (75/55lb) + 14 box jumps (24/20)" then max bar facing burpees in remaining time
Round 2: 12 power snatch + 12 box jumps then max bar facing burpees in remaining time
Round 3: 10 power snatch + 10 box jumps then max bar facing burpees in remaining time
Round 4: 8 power snatch + 8 box jumps then max bar facing burpees in remaining time
For time (adding one movement per round):
11 Pull-Ups
27 Double-Unders
19 Burpees
78 Sit-Ups
100 Air Squats
50m double kb front rack carry (53/35lb)
30 hollow rocks
50m double kb farmers carry
30 alt. Single leg V-ups
50m double kb farmers carry
30 strict abmat situps (no arm swing)
50m double kb farmers carry
30 kb plank drag throughs
For time w/ 4 burpees EMOM:
20 Thrusters (95/65lb)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
*Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once they have completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
**13 minute time cap
***Modifications: 2-3 burpees per minute
8-10 Romanian deadlifts
5 Pendlay rows
*You can take weight off barbell as needed for the Pendlay rows, and put it back on for RDLs
10-15 kipping toes to bar
3-5 wall walks
5 strict pull-ups Rx+: CTB
10-12 farmers carry db walking lunge (2x50/35lb)
*Rest as needed after each round
1 Below the knee hang snatch + 1 OH squat
21-15-9
Hang power clean (115/75lb) Rx+ (135/95lb)
Box jump over (24/20”)
Wallball (20/14lb)
*10 minute time cap
1) Russian kb swings (53-70lb/35-53lb)
2) db Arnolds press (30-50lb/20-35lb)
3) glute marches
4) frontal plate raises (15-25lb plate)
Row 25/20 calories
50 double unders
15 plate GTOH (45/25lb)
50m OH plate carry
10/side back rack split squats (slow down, fast up)
Superset with 10-12 tempo push ups*
*1 sec pause at top and bottom, 2 second negative
**Modify to banded push-ups (band hanging from pull-up bar around chest)
Run 100m
6 devils press (2x50/35lb)
8 db front squats
10 pull-ups
*Modifications:
35/25lb dbs
Reduce reps of pull-ups to 6-8 or do jumping pull-ups or ring rows
36 double unders
12 thrusters (95/65lb)
12 front rack lunges
12 V-ups
12 box jump overs (24/20”)
*Partner A does 36 DU, then B does 12 thrusters, then A does 12 front rack lunges, etc. etc.
*One person works at a time. Alternate whenever desired.
**Modifications: scaled wall walks or 1 inchworm plus 2 push-ups per rep
1) 5-8 strict HSPU + 20 second handstand hold
2) 5-8 strict toes to bar + 10 second L-hang
*Modifications: Up to 25lb plate + abmat riser or 5 pike pushups or 5 box HSPU + 20 second handstand hold, 5 strict straight leg raises + 10 second tuck L-hang
800m run
50m db farmers carry (2x50/35lb)
30 db burpee deadlifts
400m run
50m db farmers carry
20 double db hang snatches
200m run
50m db farmers carry
10 db devils press
*20 minute time cap
Then drop down to 75-80% of 3RM and do 3 sets of 6-8 reps
*25 minute time cap
15 hang power cleans (115/75lb)
15 lateral hops over bar
15 OH plate situps (45/25lb)
15 lateral hops over bar
100m plate run
3 rounds of:
75 double unders
25 box jumps (24/20")
750m row
25 wallballs (20/14lb)
Time cap: 12 intervals
*Modification: 100 single unders
Once you find it, drop to ~50% of 1RM and do 2-3 sets of max rep STRICT press with plenty of rest between sets
*20 minute time cap
10 goblet cossack squats + 6/side suitcase box step ups
*Keep same leg on box for all 6 reps before switching
4 strict pull-ups
8 American kb swings (53/35lb)
12 jumping lunges
*Any grip allowed on strict pull-ups (mixed/chin-up). Modify to banded strict or ring rows.
1 power clean and split jerk
Build to a heavy technical single for the day
10 hang power cleans and jerks (95/65lb) Rx+ (115/75lb)
8 lateral burpees over bar
10 touch and go power cleans
8 burpees over bar
10 push jerks
8 burpees over bar
*19 minute time cap
**Goal is to strive for unbroken barbell sets
Run 400m together
Then 3 rounds each I go you go style of:
15 toes to bar
Then run 200m together
Then 3 rounds each I go you go style of:
15 burpees
Then run 200m together
Then 3 rounds each I go you go style of:
15 box jump overs (24/20”)
Then run 200m together
Then 3 rounds each I go you go style of:
15 American kb swings (53/35lb) Rx+ (70/53lb)
Then run 400m together
*35 minute time cap
1) 5-12 kipping HSPU
2) 5-10 strict toes to bar
3) 8-10 seated db presses
4) 10-12 V-ups
21-15-9:
Squat clean (135/95lb)
Ring dip
*15 minute time cap
**Modifications: Skinny banded ring dips or Bar dips or hand release push-ups
3.2.1. back squat
*Perform 3 back squats. Rack the weight and rest 10-15 seconds. Perform 2 back squats. Rack the weight and rest 10-15 back squats. Perform 1 back squat.
**Sets 1-3 light to moderate weight. Sets 4-6 challenging weight.
12 alt. db snatch (50/35lb)
12 burpee box jumps (24/20”)
12 abmat situps
400m run
20 goblet lunges (1x50/35lb db)
10 double db deadlifts (2x 50/35lb)
6 double db devils press
100m db farmers carry
*42 minute time cap
3 push press off the rack
*Start at a moderate weight set 1 and build up as form allows across the 6 sets (no re-dipping)
10 heavy goblet squats (62-70lb/44-53lb)
10 heavy Russian kb swings
5/side single leg kb RDLs
*Do not go unbroken. Take short rests between movements to ensure high quality reps. On RDLs, hold kb in opposite hand of leg you are standing on.
Max 50ft shuttle runs (25ft down and back with 3 point touch)
Max pull-ups
Max wallballs (20/14lb)
Rounds 1-3: 3 touch and go power snatches
Rounds: 4-6: 2 touch and go power snatches
Rounds 7-10: 1 power snatch
*As reps decrease, build in weight as form allows
50 double unders
8 unbroken power snatches (95/65lb)
25/20 cal row
12 unbroken push jerks
50 double unders
Rest 3 minutes.
Repeat.
*14 minute time cap
**Rx+: 10 unbroken power snatches and 15 unbroken push jerks
3 rounds with a partner:
600m run together with medball (20/14lb)
80 wallballs
40 medball box step overs (24/20”)
20 partner medball sit-ups
*35 minute time cap
**Partners run together sharing one medball. On wallballs and step overs, one person works at a time while other person rest.
***For partner medball situps, sit across from partner with legs straight out. As you lay down, touch medball to ground behind your head, then sit up and throw the medball to your partner. Each partner will do 10 sit-ups per round.