Warm Up:
100 Single Unders
Walking Lunges (Whiteboard to Rig)
10 Ring Rows
Tip Overs (Rig to Whiteboard)
Bear Crawl (Whiteboard to Rig)
30 sec Rig Dead Hang
High Knees (Rig to Whiteboard)
21 min EMOM
1. 5 Barbell Pendlay Rows
2. 10 Goblet Lunges (5/leg)
3. 30 sec Plank Hold
*athlete's may increase weight on rows at any time if desired
5 Rounds
30 sec. Bike Sprint
*Score is LEAST amount of cals
**minimum 90 secs rest between rounds
Warm Up:
400m Run
then 2 rounds of
15 Air Squats
10 Burpees
10 Box Step Ups
10 Empty BB Push Press
5 min AMRAP
8 Push Press (115/75)
8 Burpee Over Bar
- Rest 1 min -
5 min AMRAP
8 Wallballs (20/14)
8 Box Jumps (24/20)
- Rest 1 min then pick up where you left off on WOD 1, then do WOD 2 starting where you left off. -
*Score is total for each WOD. (two scores)
Post WOD:
Tabata Tubing Bicep Curls
Warm Up:
2 Rounds
250m Row
10-15 PVC Passthroughs
10 PVC Good Mornings
10 Empty BB Romanian Deadlift
10 Empty BB Hang Snatches
6x3^ Snatch Grip Deadlift
4x10 Banded Dead Bugs
4x15 sec Ring L-sit
For Time
500m Row
30 Hang Power Snatches (95/65)
500m Row
Warm Up:
2 mins Row
15 Burpees
10 DB Snatch (5/arm - light weight)
10 Hanging Shrugs
30 Single Unders
33 min AMRAP
400m Run
8 Devil's Press (50/35)
10 Pull Ups
12 V-Ups
25 Double Unders/50 Single Unders
Warm Up:
3 rounds
200m Run
10 Air Squats
10 PVC Passthroughs
10 PVC Good Mornings
10 Overhead Wall Squats
10 Push Ups
10 mins to work up to EMOM squat weight
...then...
14 min EMOM
Even: 5 HSPU or 30 sec Handstand Hold
Odd: 5 Back Squat (70% of 1RM)
21-15-9
Calorie Row
Overhead Squat (115/75)
Warm Up:
250m Row
100m Straight-legged Row
Walking Spiderman Stretch (Whiteboard to Rig)
30 sec Rig Dead Hang
Walking Toe Touches (Rig to Whiteboard)
10 Empty BB Straight-leg Deadlifts
5x5^ Sumo Deadlift (weight: athlete's choice)
10 min AMRAP
10 T2B/K2C
15 BB/KB SDHP
- 2 mins rest -
10 min AMRAP
20 DB Snatch (10/arm)
20/15 Cal Row
Warm Up:
2 Rounds
200m Run
10 Wall Squats
10 Tubing band pull aparts
30 sec Front Rack Stretch
10 Empty BB Front Squats
5x5^ Front Squat (weight: athlete's choice)
5x3 Elevated Rope Pull on Box (see pic)
12-10-8-6-4-2-4-6-8-10-12
American KBS (53/35)
Goblet Squats
Warm Up:
3 Rounds
50 Single Unders
Bear Crawl (whiteboard to rig)
Crab Walk (Rig to Whiteboard)
10 Hanging Shrugs
10 Box Step Ups
Strict Pull Up/Bar Muscle Up Practice
- sets of 3-5 reps
- use band or barbell on rack for pull up modification
Double Under Practice
- work up to a max set of dubs if possible (3 attempts)
- if you do not have dubs, take the time to practice using the "single-single-double" method.
4 RFT
21 Box Jumps
15 Push Ups
9 Pull Ups
Warm Up:
350m Row
10 Push Ups
10 Air Squats
10 PVC Passthroughs
10 PVC Around-The-World
10 PVC Good Mornings
20 Walking Lunges (Total)
10 Empty Barbell Hang Cleans
10 Empty Barbell Shoulder Press
5x5 Strict Press
Start at 50% of 1RM and go up 5-10% each set, finshing at 80%
5x15 Banded Air Squats (Band just below the knee)
E2MOM x 8 Rounds
2 Power Cleans
1 Hang Squat Clean
1 Cluster
*Touch-and-Go
*Increasing weight each round.
Tabata Medball Sit Ups
Warm Up:
200m Run
10 Burpees
10 Air Squats
30 sec Rig Dead Hang
For Time:
400m Run
20 Burpee-to-plate (45/25)
800m Run
15 Burpee-to-plate
1200m Run
10 Burpee-to-plate
1600m Run
5 Burpee-to-plate
Post WOD (ITP)
3-5 Rounds of Banded Back Rack Kettlebell Walk
*Attach a kettlebell to each end of a barbell using a resistance band. Athlete takes barbell off the rack in the back rack position, then walks from one cone to another and back. Athlete should keep strong midline, chest up, walk slowly and deliberately, being careful when making the turn at the cone. Pair up athletes if necessary.