2 rounds or 9 minutes:
10 Calories
5 Single Leg RDL Each side (DB or KB)
5 Cossack Squat Each Side
10 Kneeling Opposites Each side
15 Toe Reach Crunch
E2:30, adjust weights as necessary to maintain proper technique
12 Minute AMRAP
500m Row or Ski
15 Power Cleans (115/75#)
15 Wall Balls (20/14#)
5 Rounds:
– 10 Calorie Bike/Ski/Row or 200m run
– 10 KB Swings
– 5 Box Jumps
6 Min AMRAP (“round 1”)
– 15 Ball Slams
– 2 Wall Walks
2M Rest
6 Min AMRAP (“round 2”)
– 10 Hand Release Push-Ups
– 10 Pistol Squats
2M Rest
6 Min AMRAP (“round 3”)
– 15 2-DB Power Cleans (35/20)
– 15 Calorie Bike
3 Minutes Bike or Row
Wrist/Ankle/Front Rack/Hip/Thoracic Mobility (athlete choice) – 5 Min
2 Rounds:
5 Scap Pullups, 5-10 Kip Swings
10 Single Arm DB Press (10 second overhead hold after last one)
20 second Hollow Hold
20 Second Arch Hold
3-5 strict pullups
Then:
2 Rounds
10 DB Single Arm Front Squat
10 hip hinge toe touch
10 Squat Jumps
Barbell/Pullup warm up (Close to go time)
3 Rounds
5 Empty Bar thrusters
2-4 pullups
Rest
2 rounds
5 Thrusters at working weight
2-3 Pullups at Rx for division
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Complete as many reps as possible in 7 minutes of:
3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
Complete as many reps as possible in 7 minutes of:
3 thrusters 45/35 lb
3 jumping chin-over-bar pull-ups
6 thrusters 45/35 lb
6 jumping chin-over-bar pull-ups
9 thrusters 45/35 lb
9 jumping chin-over-bar pull-ups
12 thrusters 45/35 lb
12 jumping chin-over-bar pull-ups
15 thrusters 45/35 lb
15 jumping chin-over-bar pull-ups
18 thrusters 45/35 lb
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
10-20 minutes on bike/rower at easy pace to flush legs out
5-8 Minute Foam Roll
Then:
10 Calorie Row/Bike or Ski
10 Pass Throughs
5 Inchworm to Pushup
5 Scorpions each side
10 2 Point Squats
Add 5-10 lbs to 1RM before finding 90% (working max) to base percentages off.
14 Minute AMRAP
3,6,9,12,15,18,etc of:
Weighted Situps (25/15lb plate)
KB Swings
Goblet Squats
*30 Jump Rope after each set
2 Minute Plank
Upper Body Foam Roll
x3
– :30e Bretzel Stretch
– 8e I-Y-T
– 10e Fire Hydrants
Rowing:
8×1:30 on/1:30 off, 24-28 SPM
Looking for consistency of pace across all 8 sets. Coach to choose what score goes into Wodify at END of WOD.
8 < 1
– Hang Power Cleans (95/65)
– Air Squats
1 < 8
– Overhead Lunge
– Barbell Rollout
Row/Ski 30 seconds on 30 seconds off for 5 minutes, increase pace every round.
25 Banded Good Mornings (green/blue band)
20 Pendulums
10 Fire hydrants each side
10 Kneeling Opposites each side
10 Single arm Suitcase Deadlifts each side.
Working max = 90% of 1RM
6 minute AMRAP:
Row 250m
5 Burpees
10 Walking Lunges total
15 Situps
Rest 2 minutes, then:
1 Round for Time
Row 250m
5 Burpees
10 Walking Lunges total
15 Situps
Dynamic Moving
Warm-Up
x3
– 10 2-Point Squat
– :30 Front Rack Stretch on bench/box
– 12 Floor Press/Wall Press
+ 1-2 rope climbs between sets.
E 2:30
14AMRAP
– 10 DB Facing Burpees
– 20 Alt DB Snatch (50/35)
– 30 Wall Balls (20/14)
18 Intervals, alternate through Tabata:
Air Squats
Pushups
Banded Face Pulls
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
3 Minutes Jump Rope
x3
– 20 Band Good Mornings
– :20 Hollow Hold
– 10e Kneeling Opposites (Alternating)
Hip Mobility
+ Tempo Push-
Up (5 up/5 down) 3×5
8 Min AMRAP
– 6 Chest-2-Bar Pull-Up
– 12 V-Ups
– 24 Double Unders
Dynamic Moving
Warm-Up then
x3
– 10 Band Upright Row
– 10 Band Overhead Squat
– 10 Band Pull Apart
– 5 Snatch Balance
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Bigger Classes-Ski/Bike is ok
