Monday

“Belly Flop”
21-15-9: (25min cutoff)
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

C.E. Skill
Spend 10min working on Ring Muscle-Ups


Tuesday

“Dopamine”
5 Rounds, On the 5:00:
36/30 Calorie Bike / Row
20 Shuttle Sprints (10 Meters) or 300m Run

C.E. Midline
50 GHD Sit-Ups
100′ Handstand Walk
200m Farmers Carry (HEAVY)


Wednesday

Strength
Overhead Squat
In 12min, build to a heavy set of 5 reps

“Dead Arm”
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)


Thursday

“Spin Cycle”
AMRAP 18:
3 Rope Climbs or 12 Knees to Elbows
20/14 Calorie Assault Bike / Row
60 Double Unders

C.E. Recovery
Spend 20min working on Mobility/Flexibility


Friday

“Vader”
For Time: (20min cutoff)
60 Calorie Row / Bike
–then–
3 Rounds:
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches or Kettlebell Swings (50/35)
15 Burpees over Bell
–then–
60 Calorie Row / Bike


Saturday

“12 Days of CrossFit”
1 Power Snatch (95/65)
2 Thrusters
3 Push Press
4 Front Squats
5 Power Cleans
6 Box Jumps (24″/20″)
7 Burpees
8 KB/DB Swings (50/35)
9 Goblet Lunges
10 Toes-to-Bar
11 Bar Muscle-Ups
12 Calorie Bike
*Complete like the song. 1 Power Snatch. 2 Thrusters + 1 Power Snatch. Continue all the way!


Sunday

“Single File”
For Time: (30min cutoff)
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts (Total)
– – – – – – – – – – – – – – – – – – – –
70/50 Calorie Assault Bike
– – – – – – – – – – – – – – – – – – – –
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)

Dumbbells: (35’s/20’s)


Monday

Strength
Back Squat
In 15min, perform 3 Sets of 5 Reps

*Athletes will complete 3 working sets of 5 repetitions, taking a few warmup sets before. They have the option to use the same challenging weight across or build in load. The goal here is to move heavy loads and move exceptionally well.*

“Freddy Krueger”
21 – 15 – 9 reps for time: (10min cutoff)
Kettlebell or Dumbbell Swings (70/50)
Burpees

C.E. Skill
Every 2:00 for 5 Rounds
20/14 Calorie Row
Max HSPUs until 1:30
–rest from 1:30 to 2:00 then repeat–

*The goal here is to choose a challenging kettlebell/dumbbell weight, something heavier than we’re accustomed to, but also something that can be completed unbroken. Getting just outside the comfort zone and pushing for unbroken sets is the goal on the kettlebell. This will allow athletes non-stop moving throughout the workout.*

 


Tuesday

“Crash Course”
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Assault Bike/Row
30 Chest to Bar Pull-ups
20 Power Cleans (155/105) or Reverse Wallball Throws or Sandbag Over The Shoulders

C.E. Skill
Spend 10min working on Muscle-Ups

*We can look to move a heavier object from the floor to the shoulder or over the shoulder today. A moderate weight power clean will work, but using common pieces of equipment in uncommon ways is a great way to add some variance and flavor to our training. Here is an example of a reverse wallball throw: https://www.youtube.com/watch?v=s8T8DC_Mor0 *

 


Wednesday

Olympic Lifting
Power Snatch
In 12min, build to a heavy set of 5 reps

“Play Ball”
For Time: (15min cutoff)
50 Wallballs (20/14)
20 Front Rack Alternating Lunges (95/65)
50 Box Jumps (24/20)
20 Front Rack Alternating Lunges (95/65)
50 Wallballs (20/14)

*Stepping to a box vs. jumping to a box creates very different stimuli. Stepping tends to be more muscularly taxing, whereas jumping to a box can be very taxing on endurance and stamina while incorporating other skills like accuracy and coordination. Within today’s workout, we prefer jumping as opposed to stepping up for this reason.

It is understandable that many athletes have reservations about jumping to an object. It can be intimidating at times. Barring any injuries, starting small is better than not starting at all. Jumping to a plate, small box, or soft box can be a good place to start. Baby steps. Or in this case, baby jumps!

 


Thursday

“Round Trip”
6 Rounds, On the 3:00:
20/14 Calorie Row/Bike
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
*RX: 135/95…155/105…165/115…185/125…205/140…225/155*

*On our strength biased day yesterday, we had two separate pieces. The power snatch to begin, and the metcon to finish. Today, we are combining strength and conditioning into one element. We do this as a fun way to accomplish both tasks and provide some variance. Athletes will build in load on each set of their hang squat cleans. While these are heavy, they are still encouraged to complete these unbroken.*

 


Friday

“Joker”
For Time: (15min cutoff)
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

C.E. Skill
Spend 10min working on Handstand Walking

*The reverse rep scheme format allows athletes to maintain intensity in a workout better than if we went 10-1 on both movements. When one movement or body part begins to fatigue, the other one takes over. The small sets of toes to bar sprinkled in at the beginning provide a quick rest from pulling off the ground. The same is true in reverse as we move towards high rep toes to bar and low rep deadlifts. This is only true if the weights and variations are chosen correctly, which is why there is always a big emphasis on these two aspects.*

 


Saturday

“Mountain Men”
For Time: (30min cutoff)
Teams of 3
120 Power Snatches (95/65)
180 Thrusters
120 Power Snatches
Simultaneously, accumulate 4200m on the rower.

*Partner A will row 300m while B and C are trading reps on the barbell. At 300m, the team will rotate. This will continue until completion. If all meters/reps are finished before the other, it’s all hands on deck to finish as fast as possible.*

 


Sunday

“Backstop”
5 Rounds: (25min cutoff)
10 Dumbbell Front Rack Reverse Lunges (50/35)
20/14 Calorie Assault Bike

*There are two types of lunges typically seen. Forward lunges and reverse lunges. Although the muscles used are the same, we prefer reverse lunges because they can place less stress on the knees than the forward lunge. Taking a step forward makes it harder to maintain balance and stability, as the weight is shifted to the leading foot. During the reverse lunge, athletes have better control because the weight is balanced on is the stationary leg. While both can be safe if done correctly, athletes are more likely to be set up to succeed with reverse lunges.*

Monday

“Jump Start”
For Time: (25min cutoff)
60 Double Unders (RX+ 100)
30 DB/KB Snatches or 15 Barbell Snatches
60 Double Unders (RX+ 100)
30/21 Calorie Row / Bike
60 Double Unders (RX+ 100)
30 Toes to Bar
60 Double Unders (RX+ 100)
30/21 Calorie Row / Bike
60 Double Unders (RX+ 100)
30 DB/KB Snatches or 15 Barbell Snatches

RX: 50/35, 115/85 RX+: 70/50, 135/95

Tuesday

Strength / Skill
1) Feet on Box: Hold a Push-Up Support for 10sec, walk your hands in to a Pike Handstand and Hold for 10sec
*Repeat the above sequence 5 times before resting.
 *Perform 3 sets.


**Stack hips over shoulders and shoulders over hands.


2) 4 x 50′ Unbroken Floor Slider Hand Walk or Handstand Walk

–OR–

On the 2:00 x 5 Rounds
Set 1 = 5 Push Jerks
Set 2 = 4 Push Jerks
Set 3 = 3 Push Jerks
Set 4 = 2 Push Jerks
Set 5 = 1 Push Jerk
*Building to a heavy.

“Down Time”
AMRAP 7:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
…etc

RX: 115/80 RX+: 135/95

Wednesday

“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
21 Goblet Squat (70/53)
15/12 Calorie Assault Bike / Row
*Score is Slowest Round

C.E. – Midline
50 GHD Sit-Ups
75′ Handstand Walk or 150′ Slow Low Bear Crawl
100′ Double KB/DB Front Rack Walking Lunge 50/35

Thursday

“Frogger”
5 Rounds: (25min cutoff)
15 Calorie Row
15 Kettlebell Swings
20 x 10 Meter Shuttles
20 AbMat Sit-Ups

RX: 50/35  RX+: 70/53

Friday

“Terrible Twos”
AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 2:00–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 1:30–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 1:00–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)
–Rest 0:30–

AMRAP 2
4 Pull-ups (RX+ C2B)
5 Push-ups (RX+ Clapping)
6 Air Squats (RX+ Pistols)

*Record each score.

Saturday

WAR OF THE WODS! COME WATCH!

Sunday

“Sweat Buckets”
For Time: (35min cutoff)
Men:
50-40-30-20-10: Calorie Row
10-20-30-40-50: Calorie Bike

Women:
35-28-21-14-7: Calorie Row
7-14-21-28-35: Calorie Bike

Monday

Olympic Lifting
In 12min, build up to a moderate heavy complex:
1 High Hang Snatch (mid thigh) + 1 Hang Snatch (knee) + 1 Low Hang Snatch (below knee)

“Freedom Sauce”
AMRAP 3
21 Overhead Squats (95/65)
21 Lateral Bar Burpees
Max Calorie Row
–rest 3:00–

AMRAP 3
18 Overhead Squats (115/80)
18 Lateral Bar Burpees
Max Calorie Row
–rest 3:00–

AMRAP 3
15 Overhead Squats (135/95)
15 Lateral Bar Burpees
Max Calorie Row
–rest 3:00–

AMRAP 3
12 Overhead Squats (155/105)
12 Lateral Bar Burpees
Max Calorie Row

Tuesday

“Criss Cross”
AMRAP 15
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes-to-Bar

C.E. – Body Armor
3 x 8 – Glute Ham Raise
3 x 10 – Hip and Back Extensions
3 x 12 – Push-Ups
3 x 16 – Plate (45/25) Floor Presses
3 x Max Effort L-Sit hold, resting 1:00 between
*Complete all of one station before moving to the next. Rest as needed between sets*

Wednesday

“Last Call” – Teams of 3
AMRAP 7
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Reps Bench Press (185/135)
–rest 3:00–

AMRAP 7
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
Max Reps Hang Squat Cleans (155/105)
–rest 3:00–

AMRAP 7
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Reps Deadlifts (275/185)

C.E. – Row Conditioning
For Total Meters:
5:00 Row, 2:30 Rest
4:00 Row, 2:00 Rest
3:00 Row, 1:30 Rest
2:00 Row, 1:00 Rest
1:00 Row
*Record all five totals.*

Thursday

“Arm Candy”
AMRAP 30
10/8 Calorie Bike
10/10 Single Arm KB/DB Deadlift (50/35)
10/10 Single Arm KB/DB Push Press (50/35)
20 Deadbugs
100m Farmers Carry LEFT
100m Farmers Carry RIGHT
1:00 Push-Up Plank Hold

Friday

Strength
On the minute for 12min:
A) 1 Front Squat
B) 3 Back Squats
*Build up to a moderate weight front squat then use that weight for both lifts across.*

“Sore Eyes”
AMRAP 20
20 Wallballs (20/14)
20 Sumo Deadlift High Pull (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
20/14 Calorie Assault Bike / Row

Saturday

“Clean House”
In a 4:00 window:
400 Meter Run
5 Pull-Ups
10 Push-Ups
15 Air Squats
Max Reps Power Snatches (95/65)
–rest 2:00 and repeat for 5 total rounds–

Sunday

“Pick Six”
6 RFT: (25min cutoff)
10 Dumbbell Strict Presses (35’s/20’s)
10/7 Calorie Assault Bike
20 AbMat Sit-Ups

Monday

Olympic Lifting
In 12min, build to a heavy Macho Man complex.
*Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks*

“Randy Savage”

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar or Abmat Sit-Ups
*Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks*

 

Tuesday

“Full Count”
30-25-20-15-10 reps for time: (25min cutoff)
Kettlebell Swings (53/35) (RX+ 70/53)
*After each set, perform 14/10 Calorie Bike/Row + 200m Run*

 

Wednesday

“A Marvel of a Man” – In Memory of Stan Lee
Complete the following for time: (35-40min cutoff)

200m Quicksilver Run
Fantastic 4 Rounds:
– 9 Thor’s Hammer Snatches 50/35
– 5 Black Panther Burpees (Wakanda Forever!)

200 Doctor Strange Double Unders
Fantastic 4 Rounds:
– 9 Black Widow Box Jumps 24/20 (Bonus Points for Cool Kicks at the top!)
– 5 Hulk Hops (1 Deadlift 275/185 + 2 Broad Jumps)

Accumulate 1:00 in a Professor-X Cerebro L-Sit Hold

20 Deadpool Dashes
Fantastic 4 Rounds:
– 9 Captain America Shield Blocks 25/15 (Block those bullets!)
– 5 Spiderman Toes-to-Bar (Hands close together, Feet to the outside)

200m Rocket Raccoon Gatling Gun Run (Odd Object Carry)
Fantastic 4 Rounds:
– 9 Ant-Man Abmat Sit-Ups
– 5 Iron Man Thrusters (135/95)

*If at any point in the workout you can sink a Hawkeye shot, give someone 5 penalty Agent Coulson Air Squats immediately!*

 

Thursday

HAPPY THANKSGIVING!

 

Friday

BOOM! BLACK FRIDAY!

 

Saturday

“Fair Share”
Teams of 3
2 Rounds for time: (30min cutoff)
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

 

Sunday

Strength / Skill
1 set of max reps Strict Pull-Ups

“Chin Music”
AMRAP 15
5 Strict Pull-Ups
10 Deadlifts (155/105)
10/7 Calorie Assault Bike


Monday

Strength / Skill
EMOM x 10
Odd: 5-7 Weighted Pull-Ups / Chin-Ups
Even: 0:45 Handstand Hold or 20′ Handstand Walk

“Jackie”
For Time: (10min cutoff)
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

 


Tuesday

Olympic Lifting
8 Sets – E2:00
Hang Power Snatch + Hang Squat Snatch
*70-80% of 1RM Power Snatch*

“Rush Hour”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike / Row
12 Lateral Barbell Burpees
6 Power Snatches (135/95)
*Score is slowest round*

 


Wednesday

Strength / Skill
Pausing Front Squat
In 12min, build to a heavy single – 3sec Pause

“Breaking Bad”
5 Rounds: (15min cutoff)
200 Meter Run
2-4-6-8-10 Front Squats (165/110)

 


Thursday

Primer
As a team, accumulate 200 Calories on the Assault Bike AFAP

“Pilocarpine”
8 Sets against a 2:00 Clock
20/15 Calorie Row
Max Reps HSPUs
–rest 2:00–

Finisher
100 Abmat Sit-Ups

 


Friday

Strength / Skill
Deadlift
In 12min, build up to a heavy set of 6-4-2 Deadlift

“Smooth Criminal”
AMRAP 15:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (BW / .75BW)

 


Saturday

“Boxed Out”
For Time – Teams of 3: (30min cutoff)
1600 Meter Run
160 Hang Power Snatches (95/65)
160 Burpees
160 Box Jumps (24/20)
1600 Meter Run
*Wear a vest…if you want*

 


Sunday

“Air Head”
For Time: (25min cutoff)
1,000 Meter Row
20 Jumping Reverse Lunges
800 Meter Row
20 Jumping Reverse Lunges
600 Meter Row
20 Jumping Reverse Lunges
400 Meter Row
20 Jumping Reverse Lunges
200 Meter Row
20 Jumping Reverse Lunges

Monday

“Triple Double”
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 Kettlebell Swings (70/53)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Kettlebell Swings (70/53)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 Kettlebell Swings (70/53)
4 Burpee Box Jump Overs (24/20)

**Each AMRAP is a score.

CE – Midline
3 Rounds
10 Weighted Box Step-Ups (2 DBs/KBs)
10 Russian Twists
1:00 Hollow Hold

Tuesday

Overhead Barbell Presses
6 Sets – E1:30
1 Strict Press + 3 TnG Push Presses + 5 Push Jerks
**90-100% of 1RM Strict Press

“Stick Up”
AMRAP 20:
10 Thrusters (135/95)
15 Chest to Bar Pull-ups
20/15 Calorie Assault Bike / Row

Wednesday

“5.11”
Teams of 2
5 Rounds (25 Minute Cap):
100 Meter Plate Run
200 Meter Run
40 Plate Ground to Overhead
**Partner 1 runs 100 meters with the plate, then Partner 2. Partner 1 runs 200 meters, then Partner 2. Sharing one plate, split ground to overhead as desired.

CE – Snatch
5 Sets – Building
Snatch Deadlift + Hang Power Snatch + Snatch Balance
–drop the bar and reset–
Squat Snatch

Thursday

Pausing Power Clean
In 12min, build up to a heavy double.
**2sec pause at the knee.

“20 for 7”
AMRAP 7:
20 Double Unders, 1 Power Clean (155/105) or (185/125)
20 Double Unders, 2 Power Cleans (155/105) or (185/125)
20 Double Unders, 3 Power Cleans (155/105) or (185/125)
….
Up by (1) Power Clean Until Finish

Friday

“Cover Girl”
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65) or (115/85)
**In Time Remaining: Max Rounds of “Cindy”

CE – Push-Ups
3 Sets to Failure
Max Set Metronome Push-Ups
superset with
Max Set Banded Tricep Extensions**
–rest 1:30–
**Attach a light band to the rig and go for a max set.

Saturday

“Iron Fist”
Teams of 3
E2:30 for 30:00
60/45 Calorie Assault Bike / Row
60 Hang Power Cleans (135/95) or (155/105)
60 Wallballs
60 Abmat Sit-Ups
**If your team finishes the required reps in the time window, rest and get ready for the next.

Sunday

“Clockwork”
AMRAP 20:
400 Meter Run
12 Box Jumps (24/20)
21 Deadlifts (135/95)


Monday

Back Squat – E2:30
5-5-3-3-1-1
*75% – 85% – 95%

“Blitzen”
5 Rounds: (20min cutoff)
20/15 Calorie Row
10 Thrusters (115/80) (RX+ 135/95)

 


Tuesday

“Hangman”
For Time: (15min cutoff)
21 Hang Power Cleans (135/95) (RX+ 185/125)
21 Barbell Push-ups
100 Double Unders
15 Hang Power Cleans (135/95) (RX+ 185/125)
15 Lateral Burpees
75 Double Unders
9 Hang Power Cleans (135/95) (RX+ 185/125)
9 Barbell Push-ups
50 Double Unders

–directly into–

5min to build to a 1RM Hang Power Clean

 


Wednesday

Time Trial
500m Max Effort Row

“Interval Cement Mixer”
Every 4:00 for 5 Rounds
400 Meter Run
12 Toes to Bar or V-Ups

 


Thursday

Spend 10-15min working on Handstand Push-ups or Handstand Walks

“Deadbeat”
4 Rounds: (20min cutoff)
21 Deadlifts (155/105)
30 Alternating Lunges
9 Strict Handstand Push-ups

 


Friday

In 12min, build up to a Max Height Box Jump or practicing Muscle-Up Transitions

“Designated Driver”
Teams of 3
3 Rounds:
4 Minutes Row/Bike Calories
3 Minutes Pull-Ups
2 Minutes Box Jumps 24/20

 


Saturday

“Overalls”
AMRAP 20: Teams of 2
20 Power Snatches (95/65)
200 Meter Run
20 Thrusters (95/65)
200 Meter Run
20 Clean and Jerks (95/65)
200 Meter Run
*Alternate every 10 reps. Run Together.

 


Sunday

“Right Hook”
AMRAP 18:
25 Russian Kettlebell Swings (70/53)
25 AbMat Sit-ups
250 Meter Row
25 AbMat Sit-ups

Monday

A. Clean and Jerk
In 12min, build up to a 1RM Clean and Jerk
*Athletes may choose to Power/Squat Clean + Power/Split Jerk

B. “Hands Down”
AMRAP 18
30 Double Unders
10 Power Cleans
30 Double Unders
10 Hang Squat Cleans
30 Double Unders
10 Push Presses
30 Double Unders
10 Reverse Lunges
30 Double Unders
10 Thrusters

RX: 115/80 RX+: 135/95

C.E. – Midline
EMOM 9
1) 0:50 High Plank Hold
2) 0:40 Hollow Hold
3) Rest

Tuesday

“Bar Keeper”
AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Assault Bike / Row

Rest 5 Minutes

AMRAP 5
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Assault Bike / Row

Rest 5 Minutes

AMRAP 5
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Assault Bike / Row

C.E. – Odd Object
Pick up something heavy and/or awkward. Carry it for 800m.

Wednesday

A. Overhead Squat
5 sets of 3 reps – E2:30
Build up AHAP

B. “Ground Breaking”
For Time: (15min cutoff)
50 Sumo Deadlift High Pulls (75/55) (RX+ 95/65)
35 Lateral Barbell Burpees
50 Overhead Squats (75/55) (RX+ 95/65)

C.E. – Gymnastics
Alternating E1:30 x 3rds 
-10 Push-Ups
-8 HSPU
-6 Strict HSPU
-4 Parallette HSPU

Thursday

“Knuckle Sandwich”
For Time: (25min cutoff)
800 Meter Run (RX+ Weighted Vest or Sandbag Run)
30 Power Cleans (185/135)
800 Meter Run

C.E. – Buddy Time
Grab a buddy. Load the sled with a moderate/heavy weight. One of you push the sled down, one of you push the sled back. Repeat for 10rds. Down and back = 1 rd.

Friday

A. Deadlift
In 12min, build to heavy set of 6-4-2

B. “Optimus Prime”
AMRAP 7
Max Reps Wallballs (20/14)
*On the Minute: 7 Deadlifts (225/155)

C.E. – Conditioning
2k Ski Time Trial

Saturday

“Bandwagon” 
AMRAP 25 – Teams of 3
2 Rope Climbs or 8 Strict Pull-Ups
6 Box Jump Overs (30/24)
10/7 Calorie Row
*Complete Full Rounds Before Switching

Sunday

“Rough Rider”
AMRAP 10
Bike for Max Calories

On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches

RX Dumbbell: (50/35)


Monday

A. Split Jerk
5-4-3-3-3: E2:30

B. “Squeaky Wheel”

AMRAP 15
60 Double Unders
20/15 Calorie Assault Bike / Row
10 Push Jerks (165/110) (RX+ 185/125)

C.E. Odd Object
100′ Right Arm Carry
100′ Left Arm Carry
100′ Bear Hug Carry
*Repeat this for a total of 3 times. Just pick any object to carry.


Tuesday

“Down and Out”
21-18-15-12-9: (30min cutoff)
Wallballs (20/14) (RX+ unbroken)
Pull-ups (RX+ Chest-to-Bar)
Calorie Row / Bike
Mountain Climbers

C.E. Weighted Distance
Run 1 Mile with a weighted vest or carry a bag
–or–
Drag a sled 1 Mile
*Split this with a buddy if you want.


Wednesday

“Take Five”
AMRAP 5
Buy-In: 200m Run
Directly Into…
12 Deadlifts (185/135) (RX+ 225/155)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5
Buy-In: 200m Run
Directly Into…
9 Deadlifts (225/155) (RX+ 275/185)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5
Buy-In: 200m Run
Directly Into…
6 Deadlifts (275/185) (RX+ 315/215)
6 Lateral Barbell Burpees

C.E. Midline
2 Rounds
20 Tuck-Ups
0:30 Hollow Hold
20 AbMat Sit-Ups
0:30 Plank Hold


Thursday

A. Back Squat
3 sets of 5 reps – E3:00

B. “Hokey Pokey”
AMRAP 12
15 Kettlebell Swings (53/35) (RX+70/53) (RX++ 97/70)
30 Seated L-Sit Pivots over KB
45 Air Squats

C.E. Push Pull
2 Rounds
10 Single Arm Strict Press (each arm)
10 KB Upright Rows (heavy)
10 Strict Dips
10 Single Arm Ring Rows (each arm)


Friday

A. Hang Power Clean + Power Clean
EMOM x 10
*2s Pause at the knee, 2s Pause at the catch on both lifts

B. “Tiger Blood”
3 Rounds on the 5:00
10 Clean and Jerks (135/95) (RX+ 165/110)
400 Meter Run
*Record time each round. Score is the slowest round.

C.E. Make-Up or Practice
Make up CE from earlier this week or spend 10-15min practicing a skill.


Saturday

“Boats and Toes” – Teams of 3
For Time: (30 Minute Cap)
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:
Toes-to-Bar
Power Snatches

Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105


Sunday

A. Deadlift
5 sets of 3 reps – E3:00

B. “Bodyguard”
3 Rounds: (20min cutoff)
25 Deadlifts (135/95)
200 Meter Run
25 Wallballs (20/14)
200 Meter Run