Strength/Skill: 5 Round EMOM (15 minutes) min 1: Strict Pullups, 5-8 reps min 2: Strict HSPUs, 5-8 reps min 3: Pistols, 1 for 1, 10 reps WOD: 22 min AMRAP 8 Walking Lunges, no weight, 1 for 1 12 Box Jumps (24/20) 8 Walking Lunges 12 Kip Swings work 0 – 3:00 rest 3:00 – […]
Strength/Skill: Push Press, 2-1-1-1-1-1 reps, every 90 seconds Attempt a heavy single. ** Focus: Heels down, knees out, hips back, torso upright on dip. Arms locked out, press out at the top overhead. WOD: 18-minute AMRAP 300 M row, 50 double unders, OR .3 mile bike 1, 2, 3, 4, etc… Snatch (135/95) [FB: 155/105] […]
Strength/Skill: Front Squat, 3-2-1-1-1-1 reps, every 2 minutes Attempt a heavy single ** Focus: knees out, elbows up WOD: For Time Ladder – 20 minute cap 15 – 12 – 9 – 6 – 3 reps of Lateral Bar-over-burpees Hang Squat Cleans (135/95) 1 score of the time it takes you to finish.
Strength/Skill: Bike Sprints Teams of 3 – 4. 5 rounds of 20 seconds for each person. ** Focus: maintain high RPM through 20 seconds. WOD: Partner 10 RFT 50 Jump Ropes (DU/SU/WJR) 250/200m Row 15 Russian KB swings, eye level (70/50) [FB: Overhead] Switch every round (you do a round, I do a round, etc…). […]
1 Mile Run (9 laps around parking lot or 3-mile bike) 50 Hollow Rocks (at the end of your set of 5 or 10 reps, hold a 20 second hollow hold) 100 KBS (55/35) 150 KB SDHP (55/35) 1 Mile Run (9 laps around parking lot or 3-mile bike) 40 min cap
Strength/Skill: 14 minute EMOM Even: 5 OHSs from a hang snatch (FB: from a snatch balance, off racks) Odd: 10-15 solid Hollow Rocks WOD: 2 RFT – 18 minute cap 5 Rope Climbs 50 Abmat situps 15 Dips (FB: ring dips) 15 Kip Swings Record the time it takes you to finish 2 rounds.
Strength/Skill: Deadlift, 3-2-2-1-1-1 reps, every 2 minutes ** Attempt a heavy single with a flat back Focus: FLAT BACK WOD: Partner DB “DT” Part A) 12 DL 9 Hang Semi Squat Cleans 6 Push Presses Using 2 DBs, 50s / 35s Part B) Run 2 laps (indoor mod = 20 Burpees) Switch each time both […]
Strength/Skill: 14 minute EMOM Even – Farmer’s walk, holding 1 KB/DB at side From rig to halfway and back – 2 times Odd – Single-arm Overhead walk, holding 1 KB/DB overhead From rig to halfway and back – 2 times WOD: Chipper – 24 minute cap 45 cal Row 30 Burpees 50/30 Wall Balls (20# […]
Strength/Skill: Back Squat, 5-3-3-1-1-1 reps, every 2 minutes Attempt a heavy single with your best possible form. ** Focus: knees out and chest up. Skill Work: Split Squats, 4 x 8 each leg, using your DB Snatch weight in each hand – you’re holding 2 DBs at your sides. WOD: 12 minute Ladder – 2, 4, […]
Strength/Skill: DB Arnold Press, 4 x 8 Partner up and share DBs WOD: 5 RFT – 24 minute cap 50 Jump Ropes 8 Pullups (RX: C2B, FB: 5 Muscle ups) 15 HRPUs ** Every 4 minutes: 12/8 Bike cals Record the time it takes you to finish 5 rounds.
2,000 Meter Row (Guys on the BIKE first) 50 Floor Presses (135/85) 100 Kip Swings with a knee tuck 150 Med Ball Clean (30/20) 3 Miles on the Bike 40 Min Cap
Strength/Skill: Semi-squat or Squat Snatches 5 – 4 – 3 – 2 – 1 reps, every 2 minutes Guide: 60% – 70% – 80% – 90% – 95 to 105% Focus: Catching with elbows locked out overhead. WOD: Chipper – 12 minute cap 30 OHSs (95/65) 30 Pullups 30 SDHPs (95/65) Record 1 score of […]
Strength/Skill: Front Squats, 6 x 1 @ 90%, every 2 minutes Focus: Knees out, elbows up WOD: 7 Round EMOM – 21 minutes min 1: 12 BJO (24/20) min 2: 15 Slam Ball GTOs (50/30) min 3: AMAP Bike cals = 1 round BJO and SB reps remain constant. Record 1 score of the total […]
Strength/Skill: Deadlift, 7 x 2 @ 80%, every 90 seconds Focus: Lat/armpit engagement – “holding that newspaper” WOD: 8 RFT 1 lap run 5 DL (225/155) [FB: 275/205] 7 T2B 25 minute cap Record 1 score of the time it takes you to finish.
Strength/Skill: Push Press, 3 x 4 @ 75%, every 2 minutes Focus: Hips back on the dip, knees not coming forward WOD: Partner Ladder, for time, 30 minute cap Part A) 20/14 cal Row 20 Burpee to target 20 HSPU (FB: 6″ deficit) Part B) 40/28 cal Row 40 Burpee to target 40 HSPU (FB: […]
Strength/Skill: Back Squats, 4 x 3 @ 85%, every 2 minutes Focus: knees out, vertical torso WOD: 5 Round Intervals 10 HRPUs (FB: Ring Pushups) 20 SSJs, 1 for 1 10 – 8 – 6 – 4 – 2 Semi-squat or Squat Cleans round 1: 10, 20, 10 round 2: 10, 20, 8 round 3: 10, […]
2,000 Meter Row (some will start on the bike first) 50 Push Press (with a 1-second Pause at the top) (115/75) 100 Squat Thrust Broad Jump (*New*) 150 Wall Balls (12/8) *there is a penalty involved in this! 3 Miles on the Bike 40 Min Cap
Strength/Skill: Front Squats, 5 x 8 @ 55%, every 90 seconds WOD: AMRAP Interval Work 2 mins of work : 1 min of rest, for 10 rounds 14 Pistols, 1 for 1 10 HRPUs Complete as many rounds as possible in 2 minutes, take a 1 minute rest, repeat. Always start each round with pistols. […]
Strength/Skill: Deadlifts, 4 x 3 singles @ 75%, every 90 seconds WOD: Chipper, for time, 28 minute cap 5 lap run (sub = 60 burpees) 35 Wallballs (30/20) 15 Snatches (115/75) 75 Abmat situps 15 Snatches (115/75) 35 Wallballs (30/20) 5 lap run (sub = 60 burpees) record 1 score, the time it takes you to finish.
Strength/Skill: Semi-squat Clean, 6 x 2, every 90 seconds Building up in weight to a heavy set. WOD: 24 min Partner AMRAP Part A) 8 HSPUs 8 Hang Cleans (185/115) 8 T2B Part B) Max Bike cals Switch parts every 3 minutes. Pick up on the AMRAP where your partner left off. Keep a continuous […]
Strength/Skill: Back Squats, 6 x 1 @ 95%, every 2 minutes WOD: 20 minute AMRAP Part A) 5 minute AMRAP 35 Jump Ropes (FB: 50) 10 DB Box Step-overs (24/20″) holding 2 DBs/KBs (35s/25s) [FB: hold in front rack] Part B) 5 minute AMRAP 1 Rope Climb 10 Burpees repeat part A repeat part B […]
Strength/Skill: Push Jerk, 5 x 2 @ 90%, every 90 seconds, off racks WOD: 10 – 1 Ladder Pullups (FB: C2Bs) Russian KB swings (70/50) S2O (135/95) record the time it takes you to complete the ladder. 18 minute cap.
1 Mile Run (or an appropriate mod) 50 Hang Semi-Squat Cleans (115/85) 100 Box Jump Overs (24/20) 150 Air Squats 1 Mile Run 40 Min Cap
Strength/Skill: Power Snatch + OHS Complex, 8 x 1, EMOM 1 Power Snatch + 2 OHSs = 1 Complex WOD: EMOM Max Wall Balls (20/14 to 11’/10′ target) rest Max Power Snatches (135/95) rest Max Burpees rest Max T2Bs rest repeat 2 more times (23 mins total). 3 scores, 1 for each round. Add WB, […]
Strength/Skill: Front Squats, 5 x 4 @ 75%, every 90 seconds WOD: Ladder AMRAPs 1) For 7 minutes: 3, 6, 9, 12, etc. Power Clean (185/125) HSPU Rest 3 mins (7:00 – 10:00) 2) For 7 minutes, AMRAP: 30s front rack hold with clean weight 10 Abmat situps **Add 5 situps every round. Record 2 […]
Strength/Skill: Deadlift, 7 x 1 @ 90%, EMOM WOD: 21 min AMRAP, with rest 30 Jump Ropes 20 Pistols, alternating, 1 for 1 10 Pullups (FB: 5 Bar Muscle Ups) work:rest work from 0:00 – 3:00 rest from 3:00 – 4:00 work from 4:00 – 8:00 rest from 8:00 – 9:00 work from 9:00 – […]
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