warm up
Alternating EMOM 10:00
O: :30 AAB (Moderate)
E: 10 Inch Worms
1. Event 3 – For Time
200 Double Unders
30 HSPU
30 Power Snatch 115/75lbs
30 Toes to Bar
100′ Overhead Walking Lunges single db in one hand 55/35
30 Calorie AAB
1. Warm Up –
Row 500m
Then
3 Rounds
6 Strict Pull-Ups
8 Empty Bar Squat Jerks
10 Plank Transitions
2. Lift – EMOM 10 Minutes
1 Power Clean & Jerk @80%
3. Conditioning – AMRAP 10 Minutes
4 Bar Muscle Ups or CTB pullups
8 Overhead Squats 95/65lbs
12/10 Calorie Bike
4. Bitchwork – E2MOM 40 Minutes
1 – Bike
2 – Row
3 – Ski
4 – Run
Rotate through movements every two minutes.
1. Warm Up –
Jog 1 Mile then
8-6-4 Burpee Pull-Ups
16-12-8 Jump Squats
2. Lift – Back Squat
warm-up: 8 Tempo Pause Squats@35%
6 Tempo Down Fast Up @55%
Then:
AMRAP @70% (no tempo)
3. Lift 2 – Every 2 Minutes for 12 Minutes
4 Thrusters heavy for you
4. Conditioning – For Time
120 Double Unders
18 Squat Snatch 95/65lbs
100 Double Unders
Rest 2:00
15 Squat Snatch
80 Double Unders
12 Squat Snatch
Rest 2:00
60 Double Unders
9 Squat Snatch
40 Double Unders
6 Squat Snatch
20 Double Unders
3 Squat Snatch
Optional
Accessories –
Barbell Good Mornings 3×15
High Box Jumps From a seated start 10×3
Partner wod Friday Amrap 35 mins
Split work as you want wall ball to be held whole wod by partner not working
80 Air Squats
70 Box Jumps
60 Wall Balls ball cannot drop to floor
50 Pull-ups
40 wall ball toss sit ups
30 Pistols
20 Should to OH 135/95
10 thrusters 135/95
*if wall ball drops to floor at any time during wod then immediate 10 burpee over bar penalty for each partner.
1. Warm Up –
5:00 Ski Then
EMOM 8:00
O: 10 RDLS, hold wall squat in remaining time
E: 100m run
2. Lift -Deadlift
Work up to a single near 80% Then
10×3 @60%-70%
3. Lift 2 – Push Press
3 @85% 2 @90% 1 @95% 2 @90% 3 @85%
4. Interval – For Time
3 Rounds
9 Toes to Bar
9 Front Squats 135/100lbs
6 Toes to Bar
6 Front Squats 135/100lbs
3 Toes to Bar
3 Front Squats 135/100lbs
Rest 2:00
3 Rounds
9 Toes to Bar
9 Front Squats 135/100lbs
6 Toes to Bar
6 Front Squats 135/100lbs
3 Toes to Bar
3 Front Squats 135/100lbs
Gymnastics -HS walk practice for 5 mins or 10 wall walks or hs wall holds
9. Optional
GHd sit ups 3×10
Push Ups 3×20
Side Planks 4×1:00 :30 per side per round
1. Warm Up -2 Rounds
20 Banded Good Mornings
10 Tempo Push Ups
20 Band Pull Aparts
10 Calorie Row
Pec Smash 1:00/Side when done with rounds
2. Lift – Power Snatch
5 Rounds
:30 on :30 off Max Rep Power Snatch @65%
5 Rounds
:45 on :45 off Max Rep Power Snatch @75%
5 Rounds
:60 on :60 off Max Rep Power Snatch @85%
3. Lift 2 – Bench Press
5 @70% 5 @75% AMRAP @80%
4. Conditioning – For Time
2 Rounds
10 Lateral Bar Burpees
Max Rep UB Thrusters 105-135/75-100lbs
Rest :90
1 Round
Continue adding 1 round
followed by :90 rest until
you reach 100 thrusters
5. Interval – 3 Rounds
10 Single DB Step Ups short box 45-55/25-35
10 Calorie Row
20 Alternating DB Snatch 45-55/25-35
10 Calorie Row
10 Single DB Step Ups
10 Calorie Row
20 Alternating DB Snatch
Rest 3:00
Gymnastics optional- 2 Rounds
20 Pull Ups
10 CTB pullups
Rest 3-5 Minutes
1. Warm Up –
2:00 of Couch Stretch per side Then
AMRAP 4:00
Ski 500m
15 Box Jumps
Max Rep DB Thruster in time remaining
2. Lift – Split Jerk Work up to a single near 90%
Then
Every 2:00 For 12:00
4 Split Jerk @70-80 First and last sets at 70%.
3. Lift 2 – Front Rack Reverse Lunges 5×10
4. Conditioning – For Time
60 KB Swings 53/35lbs
AAB 2.5/2.3k
Rest 2:00
50 KB Swings 53/35lbs
AAB 2/1.8k
Rest 2:00
40 KB Swings 53/35lbs
AAB 1.5/1.3k
30 KB Swings 53/35lbs
Rest 2:00
AAB 1/0.9k
20 KB Swings 53/35lbs
AAB 500m
5. Interval optional
AMRAP 4 Minutes
Run 400m- vest up if you want
Max Rep Air Squats in
remaining time
Rest 2:00
AMRAP 4 Minutes
75 Air Squats
Max distance run in
remaining time
1. Warm Up –
1.5k bike then 12-10-8
Toes to Rings
DB Burpee Deadlift
Double Unders x2
2. Lift – Squat Clean
3 @ 70% 2 @ 75% 1 @ 80%
3 @ 75% 2 @ 80% 1 @ 85%
3 @ 80% 2 @ 85% 1 @ 90%
Drop and Reset
3. Lift 2 -Strict Press
5×5 @65-75%
First and last sets must be at 65%
4. Interval – For Reps
AMRAP 3:00 x 4
50 Double Unders
4 OH Squats 95-155/65-105 heavy for you
Max Lateral Bar Burpees in remaining time
Rest 2:00
Each round, add 4
Overhead Squats. Score is total Burpees.
6. Bitchwork -optional
3000/2700m Bike
500/450m Row
1500/1350m Ski
1000/900m Row
1000/900m Ski
1500/1350m Row
500/450m Ski
3000/2700m Bike
Optional
RDL 3×10
DB Bench 4×15
v-ups 4×10
1. Warm Up –
5:00 bike Then
Alternating EMOM 6:00
O: 10 KB Taters
E: 10 S-Arm KB Lunge Steps (5/5)
2. Lift – Front Squat
Work up to a single near
90% Then 10×3 @60% Tempo Down, Speed up
3. Lift 2 – Push Press
4 @75% 3 @80% 2 @85%
3 @80% 4 @75%
4. Conditioning – For Time
8 rounds
6 Squat Snatch 95/70lbs
10 Pull Ups
Optional
Back Rack Split= squats 3×10 {5 Per Leg)
Push Ups 3×20
Planks 3x 1:00
1. Warm Up –
Floss Ankles Then
3 Rounds
12/10 Calorie Ski
10 Plank Transitions
Run 100m
2. Lift -EMOM 20 Minutes
1-5: 4 Power Position Clean
6-10: 3 Above Knee Clean
11-15: 2 Below Knee Clean
16-20: 1 Clean
3. Lift 2 – Bench Press
3 @80% 3 @85% AMRAP @90%
4. Conditioning – For Time
Run 200m
6 Bar Muscle Ups
Run 400m
10 CTB pullups
Rest 2:30
Run 600m
12 CTB
Run 800m
Rest 2:30
14 CTB
Run 1200m
16 CTB
5. Bitchwork – AMRAP 24 Minutes
13/9 Calorie Ski
Rest 2:30
11/8 Calorie Ski
Rest 2:00
9/6 Calorie Ski
Rest 1:30
6. Gymnastics –
AMRAP 3 Minutes
4-7 Unbroken Toes to Bar sets
Rest 2:00
AMRAP 3 Minutes
3-5 Unbroken Toes to Bar
5. Optional
Barbell Rows 3×10
DB Press 3×15