A. Three sets of:

Kneeling Kettlebell Halos x 3-5 reps each direction

Rest 45 seconds

Overhead Squat x 6-8 reps

Rest 45 seconds

Dumbbell Renegade Rows x 5 reps

Rest 45 seconds

B. Three rounds for time of:

15 Strict Handstand Push-Ups or Seated DB Presses

20 Alternating Front Racked Reverse Lunges

C. Eight sets of:

20 seconds of Hollow Rocks or Holds

Rest 10 seconds

A. Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):

Back Squat x 8-10 reps @ 75-80%

B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Push Press (155/105 lbs)

6 Box Jump-Overs

9 Kettlebell Swings (32/24 kg)

Rest Day

FITNESS EXPRESS

For time:

Run 400m

40 Wall Ball shots

40 Mountain Climbers

Run 800m

30 Wall Ball shots

30 mountain climbers

Run 400m

20 Wall Ball Shots

20 Mountain climbers

Run 800m

FITNESS

A. Five sets of:

Weighted or Strict Pull-Ups x 2 reps

Rest 30 seconds

immediately followed by…

Every 90 seconds, for 12 minutes (8 sets)

Two sets of:

5-7 Wide Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Supinated Grip Pull-Ups

Rest 45-60 seconds

5-7 Mountain Climber Pull-Ups

Rest 45-60 seconds

B. In teams of two, alternate sets to complete four each of:

15 Burpees

400 Meter Run

A. Five sets of:

Weighted Pull-Ups x 2 reps

Rest 30 seconds

immediately followed by…

Every 90 seconds, for 12 minutes (8 sets)

Two sets of:

5-7 Wide Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Supinated Grip Pull-Ups

Rest 45-60 seconds

5-7 Mountain Climber Pull-Ups

Rest 45-60 seconds

B. In teams of two, alternate sets to complete four each of:

50 Double-Unders

400 Meter Run

A. Take 10-15 minutes to build to today’s “heavy” Snatch

This isn’t intended to be an attempt at a new PR. Listen to your body, and once mechanics start to falter, end your set and call your last successful lift today’s heavy.

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:

Power Snatch @ 60% of todays heavy single

Overhead Squat

*Time Cap = 20 minutes

Rest 10 minutes then…

C. When the running clock reaches 30:00…

Every 2 minutes, for 12 minutes (6 sets) for times of:

15/10 Calories of Assault Bike

10 Deadlifts (245/165 lbs)

*Treat these as sprints!

D. Three sets, not for time, of:

Bent-Over Barbell Row x 6-8 reps @ 2111

Rest 60 seconds

Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0

Rest 60 seconds

Glute-Ham Raises x 6-8 reps @ 3011

Rest 60 seconds

A. Four sets of:

Back Squat x 8-10 reps

Rest 20 seconds

Russian Step-Ups x 8-10 reps each leg

Rest 60 seconds

Turkish Get-Up x 1-2 reps each arm

Rest 60 seconds

B. In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Push Press

6 Box Jump-Overs

9 Kettlebell Swings

A. Every two minutes, for 16 minutes (8 sets) of:

Split Jerk x 1 rep

Build over the course of the 8 sets to today’s heavy single.

B. For time:

21 Burpees

15 Thrusters (115/75 lbs)

9 Chest to Bar Pull-Ups

800 Meter Run

9 Chest to Bar Pull-Ups

15 Thrusters

21 Burpees

A. Every 2 minutes, for 16 minutes (8 sets) of:

Clean Lift-Off with 1 Second Pause at Knees + Power Clean + Power Jerk

Build to today’s heavy over the course of the eight sets.

B. Six sets of:

Front Squat x 2-3 reps

Rest 3 minutes

C. Every 5 minutes, for 20 minutes (4 sets) for times:

9 Muscle-Ups

15 Burpees to Target 6″ Above Reach

21 Wall Ball Shots (30/20 lbs)

Rest 5 minutes, and then…

D. When the running clock reaches 25:00…

Complete rounds of 21, 15 and 9 reps for time of:

Rowing on Concept 2 (for calories)

Strict Handstand Push-Ups

warm up:

2x

row 250m=> 10 grasshoppers=> 3 BIG broad jumps=> 25 jumping jacks

skill:

press

(focus on path of the bar and being hollow)

*progressions from hollow holds on floor to using unweighted bar)

WOD:

Relay Madness

Relay 1:

shuttle run (at each market the athlete must “press an object 3x)

Relay 2:

25m broad jump relay

Relay 3:

25m skip forward and back pedal

Game & Snack

A. Three sets of:

Push Press x 6-8 reps

Rest 60 seconds

Side Plank x 30-45 seconds each side

Rest 60 seconds

Single Leg Hip Bridge x 6-8 reps each leg @ 3011

Rest 60 seconds

B. For time:

21 Burpees

15 Thrusters

9 Strict Pull-Ups

800 Meter Run

9 Strict Pull-Ups

15 Thrusters

21 Burpees

A. Take 15-20 minutes to build to today’s 1RM Clean or Power Clean

B. Every minute, on the minute, for 15 minutes:

Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM

Minute 2 – 200 Meter Run

Minute 3 – 20 Ring Dips or Bar Dips

(modify dips to number that can be performed in 45 seconds or less)

C. Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111

Minute 2 – Bottom’s Up Kettlebell Carry x 20m each arm

A. Three sets, not for time, of:

Tempo Muscle-Ups x 4-7 reps

(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)

Unbroken Double-Unders x 50 reps

(set your goal number and establish a good consistent rhythm to keep unbroken each set)

L-Sit x 40-50 seconds (accumulate time if necessary)

B. Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 1 rep

Followed by…

Every 2 minutes, for 8 minutes (4 sets):

High Hang Snatch x 2 reps @ 70-80%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):

Hang Snatch x 1 rep @ 75-85%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):

Snatch x 2 reps @ 85+%

C. Back Squat *

Set 1 – 4 reps @ 75% *

Set 2 – 3 reps @ 80% *

Set 3 – 2 reps @ 85% *

Set 4 – 1 rep @ 90-95% *

Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.

D. Three sets for times of:

10 Hang Snatch (155/105 lbs – power is fine)

20 Toes-to-Bar

30 Box Jumps (24″/20″)

Rest 2 minutes

warm up:

2x

shuttle run relay

5:00 min Farmers versus Lumberjacks

skill / strength training

station 1:

KB deadlifts

station 2:

farmer’s carry 40m

station 3:

dips on the box (6-8)

WOD:

AMRAP in 6:00

run 100m

5 KB deadlifts

5 burpees

Game & Snack

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300 Meter Row

Station 2 – 30/15 Push-Ups

Station 3 – 30 Box Jump Overs

Station 4 – 30 Goblet Squats

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300 Meter Row

Station 2 – 30/15 Push-Ups

Station 3 – 30 Box Jump Overs

Station 4 – 30 Goblet Squats

A. Three sets for times and efficiency:

5 Dumbbell Squat Snatches – Left (75/55 lbs)

5 Dumbbell Squat Snatches – Right (75/55 lbs)

10 Toes to Bar

10 Alternating Pistols

Rest 2 minutes

*This is SKILL work. Focus on establishing good rhythm and efficiency with these movements, and ensure you’re meeting the judging standards for each movement. Use a training partner as a judge and be strict with each other so that you train to perform correctly.

B. Four rounds for time of:

5 Squat Cleans (185/125 lbs)

10 Chest-to-Bar Pull-Ups

20 Double-Unders

Rest exactly 5 minutes, and then…

C. Complete rounds of 12, 9 and 6 reps for time of:

185/125 lb Overhead Squat

Chest-to-Bar Pull-Ups

Rest exactly 5 minutes, and then…

D. Four rounds for time of:

10 Deadlifts (185/125 lbs)

20 Wall Ball Shots (30/20 lbs)

A. Three sets of:

Deadlift x 6-8 reps

Rest 45 seconds

Alternating Reverse Lunges x 20 steps

Rest 45 seconds

Dumbbell Bench Press x 10-12 reps

Rest 45 seconds

B. Every minute, on the minute, for 15 minutes:

Minute 1 – 15 Kettlebell Swings

Minute 2 – 200 Meter Run

Minute 3 – 20/10 Push-Ups

C. Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111

Minute 2 – Bottom’s Up Kettlebell Carry x 20m each arm

A. Every two minutes, for 12 minutes (6 sets of):

Front Squat x 2-3 reps

*Goal is to increase loads used last week.

B. Complete as many rounds and reps as possible in 6 minutes of:

3 Hang Power Cleans (135/95 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell …

C. Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

A. Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Sets 6-8 – 1 rep @ 94+%

Rest 2-3 minutes between sets.

B. Every 2 minutes, for 8 minutes (4 sets):

3-Position Clean

(high hang, mid-thigh, then floor – build over the four sets)

Followed by…

Every 2 minutes, for 8 minutes (4 sets):

2-Position Clean

(mid-thigh, then floor – build over the four sets)

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Clean x 1 rep

(build over the course of the five sets)

C. Complete as many rounds and reps as possible in 8 minutes of:

7 Muscle-ups

21 Burpees

Rest until the running clock reaches 12:00, and then…

D. Complete as many rounds and reps as possible in 6 minutes of:

5 Strict Handstand Push-Ups

10 Shoulder to Overhead (155/105 lbs)

30 Double-Unders