San Francisco's Premier CrossFit Gym

A) Every 2 minutes for 8 rounds complete:

1 hang snatch + 1 snatch

*Reset between reps

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B) Then every 2 minutes for 3 rounds complete:

5 deficit snatch deadlifts (challenging load)

*Reset after each rep

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C) 10 minute AMRAP:

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.

A) 12 minute alt. gymnastics EMOM:

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

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B) Every 5:30 minutes for 4 rounds (22 minutes)

Row 500m/450m

Run 400m

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*If not getting at least 1 minute rest cut run by 100m, and/or row by 50-100m

Every 4 minutes for 16 minutes ( 4 sets) complete:

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)

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B) 4x2 minutes on 1 minute off:

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

Partner WOD

25 synchronized bar facing burpees

50 synchronized abmat situps

75 synchronized air squats

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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)

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75 synchronized air squats

50 synchonized abmat-situps

25 synchronized bar facing burpees

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*35 minute time cap

*Beginner scaling option: Reduce synchronized reps to 20 regular burpees-40 situps-60 air squats

A) 15x 30 seconds on 30 seconds off alt between (3 rounds):

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

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B) “Helena”

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

A) 15 minute AMRAP for quality:

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

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B) 10 minute AMRAP for quality:

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

A) Every 2 minutes for 8 rounds complete:

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.

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B) 50 db thrusters for time (2x50/35lb)

*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

A) 12 minute alt. EMOM:

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

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B) I-go-you go with a partner for 7 rounds each (14 total):

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

A) Every 4 minutes for 16 minutes ( 4 sets) complete:

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

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B) 14 minute AMRAP:

40 double unders

15 box jumps (24/20")

10 power clean + jerks (115/75lb)

*Mod: 60 single unders

Partner WOD

800m relay run (Switch off every 200m until you each do 2)

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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

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Then 800m relay run

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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

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Then 800m relay run

A) 15 minute alt. EMOM (3 rounds):

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

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B) “Karabel”

10 rounds for time of:

3 power snatches (135/95lb)

15 wallballs (20/14lb)

A) 15 minute AMRAP for quality:

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”)

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B) 10 minute AMRAP for quality:

5 db renegade row push-ups

10 db hammer curl to strict press (2x35/25lb)

15 PVC pipe sit-ups

A) Every 2 minutes for 6 sets:

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.

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B) Then every 2 minutes for 3 rounds:

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.

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C) Every 4 minutes for 12 minutes (3 rounds) complete:

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.

A) 15 minute alt. EMOM (3 rounds):

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.

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B) 10 x 1 minute on 1 minute off:

Max calorie row

*Can perform this as a partner WOD. Row for exactly a minute each round. Accumulate total cals.

A) Every 4 minutes for 16 minutes complete:

Back rack split squats 8/side

Superset with 4-5/side tempo split stance RDLs (3 secs down, fast up)

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B) Every 5 minutes for 15 minutes complete:

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

Partner WOD

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**

A) Every 3:00 for 5 sets:

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.

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B)  Every 3 minutes for 5 rounds:

4 touch and go deadlifts (275+/185+)

8 kb/db goblet forward/reverse lunges

A) Every 3 minutes for 21 minutes (7 sets):

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

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B) 3 x 2 minutes on 2 minutes off:

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.

A) Every 90 seconds for 10 sets:

1 hang (squat) clean + 1 front squat

*First 5 sets at warm-up weights, second 5 sets at more challenging weights

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B) 9 minute AMRAP:

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

A) 12 minute alt EMOM (4 rounds):

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

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B) For time:

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

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*17 minute time cap

"Loredo"

6 rounds for time:

24 air squats

24 push-ups

24 walking lunges

Run 400m

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*35 minute time cap

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**Extra challenge: Wear a weight vest

**Beginner option: Half reps to 12 per round

Partner WOD

400m run together

Then 40/30 cal row each

*Other partner holds db in goblet position in order for row cals to count

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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

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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

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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

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**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

A) 15 minute alt EMOM (5 rounds):

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

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B) Every 3 minutes for 15 minutes (5 rounds):

6 strict toes to bar *Modify to strict knees to chest

50m pinch plate grip carry (10,15lb or 25lb plates)

12 V-ups

A) Every 80 seconds for 10 rounds:

1 push jerk from the rack

*Build to a heavy technical single (don’t ascend in weight if pressing out)

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B) For time:

20 burpees

10 strict HSPU

50ft db OH walking lunge (50/35lb)  *Switch arms at 25ft

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16 burpees

8 strict HSPU

50ft db OH walking lunge

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12 burpees

6 strict HSPU

50ft db OH walking lunge

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8 burpees

4 strict HSPU

50ft db OH walking lunge

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4 burpees

2 strict HSPU

50ft db OH walking lunge

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*16 minute time cap

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*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

A) Every 90 seconds for 10 rounds:

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.

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B) 10 minute AMRAP:

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

“7x7”

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Buy in:

77 double unders

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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)

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Buy out:

77 wallballs (20/14lb)

A) 4 sets for quality:

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

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B) 3 rounds:

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

“Partner Kelly” 

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.

A) Every 3 minutes for 5 rounds:

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

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B) Every 3 minutes for 5 rounds:

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.

A) Every 3:00 minutes for 5 sets complete:

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.

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B) 5 rounds for time of:

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

A) Every 2 minutes for 18 minutes (9 sets):

1 hang power clean + 1 hang squat clean

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B) In 5 minutes complete:

3 rounds of: 25 air squats + 15 American kb swings (53/35lb)

Max calorie row in remaining time

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Then rest 3 minutes

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Repeat once more

A) Every 3 minutes for 21 minutes (7 sets): 

Front squat 6 - 6 - 4 - 4 - 2 - 2 - then max reps at 80% of 2

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B) Open WOD 13.4

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

A) Every 2:30 for 4 rounds:

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.

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B) 5 rounds for total time:

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

Partner WOD

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800m run with partner

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Then complete 12 rounds total (leap frog style):

10 pull-ups

12 db suitcase lunges (50/35lb)

14 alt. db snatches

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Then 400m run with db **

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*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.

28 minute alt. EMOM for quality and load (7 rounds):

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)

A) Every 2 minutes for 6 rounds:

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. 

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B) FIGHT GONE BAD

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

A) Every 2 minutes for 16 minutes (8 sets):

1 hang power snatch + 1 hang squat snatch with 1 sec pause in each catch position

*Start each rep from mid knee

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B) For total time:

120 double unders

30 bar facing burpees

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Rest 2 minutes, then...

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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

A) Every 3 minutes for 21 minutes (7 sets):

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.

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B) 10 minute AMRAP:

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

A) Every 3 minutes for 12 minutes (4 rounds):

10-15 second chin over bar hold

8-10 ring rows

5-10 strict pull-ups *Modify to banded strict

B) Every 5 minutes for 25 minutes (5 rounds) complete:

400m run

15 American kb swings (53/35lb) Rx+ (62-70lb/44-53lb)

10 hand release pus-hups

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*Scaling option: 300m run

Partner WOD

4 rounds each (8 total) I-go-you-go style of:

20 wallballs (20/14lb)

50 double unders

5 squat snatches (95/65lb)

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Then...

Run 800m with your partner

50 synchronized burpees

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*30 minute time cap

**Modifications: 75 single unders, 5 squat cleans

***Partner completes a full round of the triplet, before next partner goes

Every 5 minutes for 30 minutes complete for quality (6 sets):

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

A) Every 3 minutes for 5 sets complete:

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.

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B) 15 minute AMRAP:

15/12 calorie row

15 Thrusters (95/65lb) Rx+ (115/75lb)

15 bar over burpees

15 Power cleans

A) Every 2 minutes for 8 rounds:

2 hang power cleans with 2 sec pause in catch each rep

*Start at mid knee each rep

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B) 5 minute AMRAP (twice):

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

A) Every 3 minutes for 21 minutes:

Front squat 8-8-6-6-4-4

Then max reps @85% of last heavy 4

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B) For time:

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

A) 8 minute alt. EMOM:

1) 7-15 pushups (Rx+: Deficit push-ups with hands on dbs)

2) 10-12 db bench/floor press

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B) 30 minute alt EMOM (10 rounds):

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

Partner WOD

600m row

50 alt. db snatches (50/35lb)

40 lateral burpees over db

30 box jumps (24/20”)

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600m row

50 alt. db devils press

40 lateral burpees over db

30 box jumps

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600m row

50 alt. db hang clean and jerks

40 lateral burpees over db

30 box jumps

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*35 minute time cap

**One partner works at a time while the other partner rests. Split up reps as desired.

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28 minute alt. EMOM (7 rounds):

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

A) Every 2 minutes for 5 sets:

3 push jerk from the rack

*Start at a moderate weight and build in weight as form allows (aka no press outs)

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B) For time: 

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

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**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

A) Every 1:45 for 8 sets:

2 hang power snatches (mid knee) with 1 second pause in catch position

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B) For time:

40/30 calorie row

30 American kb swings (53/35lb) Rx+ (70/53lb)

30 wallballs (20/14lb)

*8 minute time cap

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C) 3 rounds of:

Plank kb buzz saws 5/side

30 second weighted elbow plank

30 second superman arch hold

*Rest approx 1 minute after each round

A) Every 4:30 minutes for 3 rounds complete:

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

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B) 12 minute AMRAP:

12 hang power cleans (115/75lb) Rx+ (135/95lb)

12 box jump overs (24/20")

12 hand release push-ups

A) 12 minute alt gymnastics strength EMOM (4 rounds):

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)

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B) Every 3 minutes for 30 minutes alternate between 1 and 2 (5 rounds each):

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

Partner WOD

Buy in: 800m run together

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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)

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Buy out: 1200m run together

A) Abssss - 3 rounds for quality:

20 secs hollow hold

20 secs hollow rocks

20 secs rest

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20 secs R side plank

20 secs R side plank hip raises

20 secs rest

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20 secs plank on hands

20 secs kb plank drag throughs

20 secs rest

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20 secs L side plank

20 secs L side plank hip raises

20 secs rest

 *Approx 12 minutes. 35 intervals of :20

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B) ‘Copa Sur Semifinal WOD 2022’

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

A) Every 3 minutes for 5 rounds:

4 overhead squats from the rack

Superset with 12 gorilla rows

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B) 4-5 rounds for quality:

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

A) Every 90 seconds x 10 rounds:

1 clean w/2 sec pause an inch off ground + 1 front squat

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B) 4x 2 min on 1:30 min off:

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

A) 12x30 seconds on 20 seconds off alt. (3 rounds):

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

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B) 5 rounds for time of:

200m run

10 burpee box jumps (24/20”)

20 double kb deadlifts (53/35lb)

30 air squats

 *26 minute time cap

A) Every 3 minutes for 5 rounds:

3 pause back squats @65%+ 1RM

Superset with 4-5 tall box jumps

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B) 10 minute AMRAP:

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.

Partner WOD

1000m row

400m run together

200m kb farmers carry (2x53/35lb)

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100 farmers carry walking lunges (2x53/35lb)

50 kipping toes to bar

100 goblet squats (1x53/35lb)

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200m farmers carry

400m run together

1000m row

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*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.

A) 3 sets for quality:

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

‍

B) 5 minute Grace Warm-up EMOM:

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.

‍

C) Grace

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

A) Every 2:30 minutes for 4 rounds:

8 Romanian deadlifts (135-225lb/95-155lb) + 8-12 plyometric push-ups

‍

B) 4-5 rounds for quality of:

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.

A) Every 75 seconds x 10 rounds:

1 snatch with 2 sec pause an inch off the ground

‍

B) 10 minute ascending ladder:

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

A) 15x30 secs on 30 secs off alt between (3 rounds):

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

‍

B) 3 rounds for time of:

400m run

60 double unders

40 russian kb swings (53/35lb)

30/25 calorie row

20 Burpees

*28 minute time cap

A) Every 3 minutes one set of:

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

‍

B) 4x2 minutes on 90 seconds off:

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)

Partner WOD

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

A) 16x20 seconds on 10 secs off alt. (4 rounds):

1) hollow hold

2) arch (superman) hold

3) single leg alt. V ups

4) glute marches

‍

B) ‘Gut Check’

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

A) Every 3 minutes for 4 rounds:

6 overhead squats from the rack +8 db bent over rows/side in split stance

‍

B) 5 rounds for quality: 

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

A) Every 2 minutes for 10 rounds:

1 below the knee hang squat clean + 1 squat clean

*Reset between reps, no touch and go

‍

B) 3 rounds for time:

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

A) 12x30 secs on 30 secs off alt between (4 rounds):

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)

‍

B) 28 minute alt. EMOM:

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)

A) Every 3 minutes for 5 rounds:

3 pause back squats @65%+ 1RM (3 second pause at bottom of each rep)

Superset with 3-4 seated high box jumps

‍

B) 6 rounds for total time:

15/12 calorie row

10 burpees

Rest 1 minute after each round

‍

*15 minute time cap

Partner WOD

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.

16x30 seconds on 15 seconds off (4 rounds):

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

‍

B) 12 minute AMRAP:

3 wall walks

12 alt. db snatches (50/35lb)

15 air squats

*Modify to scaled wall walk or inchworm to push-up

‍

@min 13:  50 calorie row for time

A) Every 2:30 minutes for 4 rounds complete:

8 romanian deadlifts + 5 Pendlay rows

*Adjust weight as desired between deadlifts and rows

‍

B) 5 rounds for quality:

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

A) Every 2 minutes for 10 rounds:

1 below the knee hang snatch + 1 snatch

*Reset between reps. No touch and go.

‍

B) 7 rounds for time of:

7 lateral down ups over bar

7 deadlifts

7 hang power snatches (95/65lb) Rx+ (115/75lb)

*12 minute time cap

"Whitten"

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)

A) 10-8-6-4-2 back squat

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

‍

B) Every 3 minutes for 4 rounds (12 minutes) complete:

250/225m row

12 deficit db push-ups

12 db farmers carry lunges (2x50/35lb)

Max farmers carry hold in remaining time

Partner WOD

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

“Minnesota Mashup” - 2022 (scaled version)

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

‍

A) Every 3 minutes for 4 rounds:

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

‍

B) 5 rounds for quality, not time:

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

‍

A) Every 90 seconds for 10 sets:

1 Below the knee hang clean + 1 front squat

‍

B) 4 rounds for time:

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

‍

A) 12x 30 on 15 secs (4 rounds) off alternating between:

1) barbell good mornings

2) barbell bicep curls

3) L-sit strict press

*Can use empty barbell, or if desired use a light weight

‍

B) Every 5 minutes for 30 minutes (2 rounds):

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

‍

A) Every 3 minutes for 5 sets:

3 pause back squats @65%+ 1RM

*3 second pause at bottom of each rep

**Superset with 3-4 seated box jumps

‍

B) 4x2 minutes on 1 minute off:

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

‍

"Harvey Milk"

For time (adding one movement per round):

11 Pull-Ups

27 Double-Unders

19 Burpees

78 Sit-Ups

100 Air Squats

‍

A) For quality complete:

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

‍

B) “Airforce”

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

‍

A) Every 2:15 minutes for 4 rounds:

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

‍

B) 5 rounds for quality, not time:

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

‍

A) Every 90 seconds for 10 sets: 

1 Below the knee hang snatch + 1 OH squat

‍

B) For time:

21-15-9

Hang power clean (115/75lb) Rx+ (135/95lb)

Box jump over (24/20”)

Wallball (20/14lb)

*10 minute time cap

‍

A) 16x 30 seconds on 30 secs of (4 rounds):

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)

‍

B) 16 minute AMRAP:

Row 25/20 calories

50 double unders

15 plate GTOH (45/25lb)

50m OH plate carry

‍

A) Every 4 minutes for 12 minutes (3 rounds) complete:

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)

‍

B) Every 4 minutes for 20 minutes (5 rounds) complete:

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

‍

Partner WOD

‍

A) 20 minute partner AMRAP (leap frog style):

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.

‍

 B) @ minute 20: 30 wall walk buy out

‍

*One person works at a time. Alternate whenever desired.

**Modifications: scaled wall walks or 1 inchworm plus 2 push-ups per rep

‍

A) Every 90 seconds for 15 minutes alternate between:

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

‍

B) For time:

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

‍

A) Find a 3RM back squat

Then drop down to 75-80% of 3RM and do 3 sets of 6-8 reps

*25 minute time cap

‍

B) 12 minute AMRAP:

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

‍

Perform 2 minutes of work followed by 1 minute of rest until completion

‍

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

‍

A) Find a 1RM push press off the rack

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

‍

B) Every 3 minutes for 12 minutes complete:

10 goblet cossack squats + 6/side suitcase box step ups

‍

*Keep same leg on box for all 6 reps before switching

‍

C) 7 minute AMRAP:

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.

‍

A) Every 90 seconds for 10 sets:

1 power clean and split jerk

Build to a heavy technical single for the day

‍

B) 3 rounds for total time (rest 3 minutes after each round)

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

‍

Partner WOD

‍

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

‍

A) 16 minute alt. Gymnastics EMOM:

1) 5-12 kipping HSPU

2) 5-10 strict toes to bar

3) 8-10 seated db presses

4) 10-12 V-ups

‍

B) “Elizabeth”

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

‍

A) Every 3:00 minutes for 6 sets:

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.

‍

B) 12 minute AMRAP:

12 alt. db snatch (50/35lb)

12 burpee box jumps (24/20”)

12 abmat situps

‍

5 rounds for time (rest 2 minutes after each round):

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

‍

A) Every 90 seconds for 6 sets:

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)

‍

B) Lower body accessory work - every 3 minutes for 12 minutes for quality:

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.

‍

C) 9x1 minute on 30 secs off alt. between (3 rounds each):

Max 50ft shuttle runs (25ft down and back with 3 point touch)

Max pull-ups

Max wallballs (20/14lb)

‍

A) Every 90 seconds for 10 rounds:

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

‍

B) For total time:

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

‍

Partner WOD

‍

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.

‍