100 - 50
Power snatch 75/55#
Ab mat situp and medball toss 20/14#
*Split work as desired, when each movement is finished the pair must run 200m with a 45/35# plate. The plate must be kept off the ground for the entire run, split work as desired.
9 minute AMRAP:
13 toes to bar
13 kettlebell swing
13 lateral box over
3 sets to complete failure:
Dumbbell bench press 50/35#
*Each set is followed by a 30 second hollow hold (Yes it should be very hard after the toes to bar). Then a rest of at least 2 minutes before starting the next round.
20 minutes alternating OTM:
15-25 wallball shot (40-50 seconds work)
1-2 rope climb (less than 30 seconds of work)
50 dumbbell snatch 50/35#
50 lateral burpee over the dumbbell
5 rounds for time: 30 minute cap
10 handstand pushup
Kettlebell transitions, single arms swings, cleans and snatches
5 rounds for time: *15 minute cap
2 Turkish get up 53/35#
4 bar muscle up (8 knees to elbow)
16 single arm overhead squat (8 per arm)
15 minutes on a 1:30 clock:
1 split jerk (work up from 80% of 1RM)
- Immediately into
Push press 135/95#
x10 double under
4 rounds for time:
50 double under (1 minute of work)
50’ bear crawl
15/12 cal ski
50 double under
50’ bear crawl
7 tire flip
3x10 front squat (15 min)
*Build to a 10RM
8 minute AMPAR:
4 hang power clean
3 front squat
2 shoulder to overhead
1 ground to overhead
10 minute front rack hold 135/95#
*The workout STARTS and FINISHES with 200m run and 10 lateral burpees over the bar. Also, each time the bar is dropped you must run and do burpees before resuming the front rack hold.
7x3 push press, build to a 3RM (20 min)
For time: *7 minute cap
5 rope climb
30 kettlebell snatch 53/35# (must alternate every 5 reps)
50 wallball shot 20/14# to 10/9”
20 minute AMRAP:
15 box hop 30/24”
12 toes to bar
9 handstand pushup
6 hang power clean 135/95#
3 hang snatch
15 minutes to accumulate 100-200 pistols.
*Work on control and balance. Quality trumps quantity. Add weight if possible.
4 box over 24x20/20x24”
3 sumo deadlift high pull 95/65#
*When you and your partner fail to complete the need reps of a movement in a given minute, take 1 minute to rest then start the next movement.
5x7 behind the neck strict press
100 power clean 135/95#
*3 bar facing burpees to start each minute.
For time: *45 minute cap
200 single skip
150 air squat
100 double under (2 minutes of work)
50 kettlebell swing 53/35#
Then 3 rounds:
10 strict handstand pushup
30m overhead walking lunge (split evenly between arms (15m each))
20 minutes to work on skill and strength:
Strict pullup and strict ring dip
Muscle up transitions
Strict muscle up
*Your goal should be to gain control with these movements. Quantity doesn’t matter, Quality does. Accumulate 10+ strict muscleups, 30 muscleup transitions or 30 strict pullups and 30 strict dips.
WOD: *7 minute cap
Front squat 135/95#
Bar muscle up (scale 9-15-21 knees to elbow)
Clean and jerk 80% of 1RM
*Start the WOD with 200m run, and run 200m to finish each round.
Pick your poisons:
10x20 second sprint, rest 1 minute between efforts.
Bike (Concept 2)
Fan Bike (Assault or Rogue)
**Suggest that you try to match up with someone who is the same size so you can alternate on a machine without having to change settings. Use at least 2 different machines in the 10 efforts. Scores don’t count… EFFORT does!
20 minutes to complete:
7x3 overhead squat
*Build up to a 3RM
4 rounds for time:
25 abmat situps
20 dumbbell snatch 50/35#
15/12 calorie row
25 minute AMRAP:
15 kettlebell swing
100’ plate push 45/35#
*Partner 1 must complete 50/40 calorie row while the Partner 2 completes work on the kettlebell swings, pushups and plate push. When the calories have been rowed, the partners will change places with the Partner 1 coming off the rower to resume work where Partner 2 left off. Count each completed row segment AND each round of the kettlebell swing, pushups and plate push as a point. Score is total number of points completed in the 25 minutes.
14 minutes alternating OTM:
6 alternating lunge (use heavy weight in the front rack, bar starts on the floor)
5 strict pullup (weighted if possible, keep sets unbroken, use bands if needed to do 5 unbroken reps)
6 minute AMRAP:
Hang power snatch 115/80#
Rest 2 minutes
Then 4 minute AMRAP, picking up where you left of at 6 minutes.
30 minute alternating OTM:
30 second handstand hold (work the first 30 seconds of the minute, attempt to create a balanced “hold” without the wall)
Max calorie row (use entire minute)
2 clean and jerk (70-80% of 1RM)