For time:
40-30-20-10
Alternating DB snatches (50/35)
Cals on Air bike
After every 10 DB snatch reps–do a down and back walking lunge.
Walking lung is only done after 10 snatches thoughout WOD–not after bike cals.
1. Warm Up Ski 2k
2. Lift – Back Squat
Work up to a single near
90% Then 10×3 @65%
Tempo Down, Speed up
3. Lift 2 Push Press
4 @70-75% 3 @75-80% 2 @80-85%
3 @75-80% 4 @70-75%
4. Conditioning – AMRAP 7 Minutes
30 Double Unders
10 Clean and Jerk 95/70lbs
5. Interval – For Time
3k Bike
25 Deadlifts
Rest 2:00
2.5k Bike
20 Deadlifts
Rest 2:00
2k Bike
15 Deadlifts
Rest 2:00
1.5k Bike
10 Deadlifts
Rest 2:00
1k Bike
5 Deadlifts
*climb in weight on each set of deadlifts since they decend having last set be pretty heavy
Optional
Back Rack Split Squats 3×10
Push Ups 3×15
Planks 3x 1:00
1. Warm Up – 4 Rounds
8 Horizontal Ring Rows
8 Barbell “Good For You”s*
8 Burpees over Bar
*One GFY is – L-Side reverse lunge, R-Side
reverse lunge, squat.
2. Lift – FPause Front Squat 4×4
3. Lift 2 – Bench Press
5 @70%
5 @75%
AMRAP @80%
4. Conditioning -6 Rounds
400m Ruck Run *use dball 30/25lbs
10/7 Strict Pull Ups
5. Interval – For Rounds andReps
AMRAP 5 Minutes x3
10 Alternating Pistols -mod as needed
9 Calorie Row
8 HSPU
Rest 2:30 Between AMRAPs
Pick up where you left off
each round
Optional
Barbell Rows 3×10
DB Press 3×10
ab mat situps 3×20
warm up AMRAP 6:00
10 Lunge and Reach Steps
10 Box Jump Overs
10 Empty Bar Thrusters
2. Lift – Every 4 Minutes for 20 Minutes
Perform the following as an
unbroken complex TWICE
You may drop the bar
between full complexes
Squat Snatch + OHS +
Hang Squat Snatch + 2
OHS + Squat Snatch + 3
OHS + Hang Squat Snatch
+ 4 OHS
3. Lift 2 – Front Rack Walking Lunges 5×10 Steps
4. Conditioning -AMRAP 14 Minutes
16 Lateral Burpee over DB
12/10 Muscle Ups or CTB pu’s
16 DB Shoulder to Overhead 50s/35s
5. 100 wall balls starting at zero 4 ttb every 2 mins until completion
8. Optional
supermans on floor 3×10
GHD Sit Ups 3×10
Side Planks 3×1:00 30sec ea side
1. Warm Up – For Completion
2k Bike
Then
12-9-6
Single leg KB RDLs
KB Swings
Duck Walk Steps
2. Lift – For Weight
6 @65-70% 4 @75-80% 2 @85-90% 4 @75-80% 6 @65-70%
No bouncing – deadlift like you’re in a library.
3. Interval –AMRAP 18 Minutes
4 Rounds
4 Box Jump Overs 36/30″
6 Hang Clean and Jerk 115/80lbs
8 HSPU
Rest 1:00 after each 4 round block
4. Bitch Work – For Completion
Every 4:00 for 28:00 400-600m Run
5a. Optional Accessories – For Completion
Bar OHS 3×10
DB Bench 3×15
3 Rounds DB Farmers Hold carry 100′ heavy
1. Warm Up – 4 Rounds
10 Push Ups
5 V-Ups
Run 200m
2. Event 10 –
10 Bench Press 155/95 or heavy for you
15 situps or GHD if proficient
Run 600′
9 Bench Press
15 situps or GHD if proficient
Run 800′
8 Bench Press
15 situps or GHD if proficient
Run 1000′
7 Bench Press
15 situps or GHD if proficient
Run 1200′
EVENT 13
From 0-7:00
35 Thrusters 95/65lbs
25 Bar Facing Burpees
12 BMU or CTB pu’s
Rest from 7:00 to 12:00,
From 12:00-Finish
12 Ring MU or CTB pullups
25 BBJO 24/20″
35 Clusters 95/65lbs
5 Rounds for Time (with a Partner)
10 Power Cleans (155-185/105-125 lb)
20 Front Squats
200 meter Buddy Run
rest 2 mins then
3 Rounds for Time (with a Partner)
30 Synchro Air Squats
20 Deadlifts (225/155 lb,)
200 meter buddy run
10 Synchro Burpees
10 Power snatches 95-135/65-95)
rest 2 mins then
1 round
300 dubs
200 kb Swings 53/35
100 Sit-Ups
400 m buddy run
1. Warm Up –
5:00 Ski Then
AMRAP 6:00
8 HSPU
8 Muscle Snatch
8 OHS
:20 Dead Hang
2. Event 7 – 3 rounds
Hang Squat Snatch
5-4-3-2-1
add 5#’s to each rep is set and when starting 2nd and 3rd try and add 5 pounds to your last rounds start weight
3. event 9 – can cut in half or grab a partner or 2 as well just do some extra work
“1,000 Calories for Time”
350 Calorie Ski
500 Calorie C2 Bike
150 Calorie Row
Men: 75 minute cap women: 90 minute cap
1. Warm Up –
5:00 Row Then
3 Rounds
5 v-ups
10 Good Mornings
5 Broad Jumps
Lift: Every 2:00 Until Failure
1 Clean and Jerk start around 75-80%
Add 10/5lbs every round
3. Event 4 – For Time 15-12-9
Deadlift 225/155
Box Jump Over 36/30″
4.Event 6 For Time 4 Rounds
Run 400m
15 Chest to bar Pull Ups
10 Overhead Squats 95-135/65-95
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