TEAM WOD

In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings
400 Meter Run
100 Dumbbell Shoulder to Overhead
400 Meter Run
100 Goblet Squats
400 Meter Run
100 Burpees
*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

TEAM WOD

In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings
400 Meter Run
100 Dumbbell Shoulder to Overhead
400 Meter Run
100 Goblet Squats
400 Meter Run
100 Burpees
*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

A. I. Complete as many rope climbs as possible in 8 minutes of:
Row 1250 Meters
15-foot Legless Rope Climbs x Max Reps
(if you don’t believe you’ll be able to complete more than 3 legless rope climbs, perform regular rope climbs using your feet instead)
Rest until the running clock reaches 12:00, and then…

II. Complete as many barbell complexes as possible in 8 minutes of:
Row 1250 Meters
*205/135 lb Barbell Complex x Max Reps
(Barbell Complex = 4 Deadlifts + 3 Hang Power Cleans + 2 Shoulder to Overhead)
Rest until the running clock reaches 24:00, and then…

III. Complete as many burpees as possible in 8 minutes of:
Row 1250 Meters
Burpees x Max Reps
Rest until the running clock reaches 36:00, and then…

IV. For time:
Row 1250 Meters

B. Two sets of:
32/24 kg Kettlebell Towel Carry x Max Distance
(wrap a small towel through the handle of each kettlebell, then squeeze the two ends in the palm of your hand and walk with the kettlebells as far as possible)
Rest as needed
GHD Sit-Ups x 20-25 reps
Rest as needed
Wrist Roll to Support x 10-15 reps
(on all fours with back in table top position, place the back of your hands flat on the ground, then push through back of your hand to rock up to your knuckles and stabilize on your fists)
Rest as needed
Glute-Ham Raises x 5-8 reps @ 3011
Rest as needed

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
25-Minute Tempo Run
Run each 400 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

A. Four sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x Max Unbroken Reps @ 21X0
Rest 60 seconds
Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B. In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Step-Overs
10 Thrusters

A. Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%

B. Three sets of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 3 minutes

C. In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
10 Thrusters (75/55 lbs)

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk

B. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Max reps @ 75%
Rest 2-3 minutes

C. Every 5 minutes, for 15 minutes (3 sets), for times:
40 Calories of Assault Bike
Go hard each set!

D. For Time:
30 Bench Press
30 Strict Handstand Push-Ups
30 Strict Supinated-Grip Pull-Ups
Males = Bodyweight Bench Press
Females = Bodyweight x .7 Bench Press

A. Four sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Single-Leg Box Step-Ups x 6-8 reps each @ 3011
(slowly descend from top of the box and gently tap your heal to the ground before ascending)
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110
Rest 45 seconds

B. Three rounds for time of:
6 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
9 Strict Handstand Push-Ups
12 Burpees

A. Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk
Build over the course of the 10 sets to today’s heavy.

B. Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups

Rest Day

warm up:

row 5:00 min

group warm up to follow row

skill work:

ring rows

roving planks

WOD:

4 rounds

5 push-ups
10 box jumps
15 sit-ups

Game & Healthy Snack

FITNESS EXPRESS

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

Rest 5 minutes and then….

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Run 200m
30 Mountain Climbers
15 Lateral Burpees over hurdle

FITNESS & AIM

A. Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 6-8 reps
(build up, using the first 2-3 sets to get to a heavy working weight)
Station 2 – Turkish Get-Ups x 2 reps each arm
(pause for 1 full second in each position of the get-up and focus on good positioning and stability)
Station 3 – 45-60 second Nose-to-Wall Handstand Hold

B. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

FITNESS EXPRESS

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

Rest 5 minutes and then….

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Run 200m
30 Mountain Climbers
15 Lateral Burpees over hurdle

FITNESS & AIM

A. Every 2 minutes, for 30 minutes (5 sets of each):
Station 1 – Deadlift x 6-8 reps
(build up, using the first 2-3 sets to get to a heavy working weight)
Station 2 – Turkish Get-Ups x 2 reps each arm
(pause for 1 full second in each position of the get-up and focus on good positioning and stability)
Station 3 – 45-60 second Nose-to-Wall Handstand Hold

B. In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:
Row 250 Meters
30 Kettlebell Swings (24/16 kg)
10 Stationary Dips or 15 Push-Ups
E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
*For stability hold use PVC pipe, bands and kettlebells

B. Every minute, on the minute, for 21 minutes:
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 5 Burpee Box Jump-Overs + 10 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)
When the clock hits 21:00, perform…
Three rounds for time of:
8 Chest-to-Bar Pull-Ups
9 Burpee Box Jump-Overs
10 Push Press (115/75 lbs)
12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)

C. Three sets of:
Anterior Loading Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest 20-30 seconds
Banded Lateral Leg Raises x 45 seconds
Rest 20-30 seconds
Banded Hamstring Curls x 45 seconds
Rest 20-30 seconds

A. Three sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups

A. Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B. Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/12 lbs)
15 Pull-Ups

A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.

B. Every two minutes, for 20 minutes (10 sets):
Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk
Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

C. In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…

D. Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 45 seconds

Open Gym Today from 9:30am – 11:30am

For max calories:
3 Minutes of Rowing
Rest until the running clock reaches 4:00, and then…

For max reps:
4 Minutes of Dumbbell or BB Thrusters

Rest until the running clock reaches 8:00, and then…
For max reps:
3 Minutes of Burpees

Open Gym Today from 9:30am – 11:30am

For max calories:
3 Minutes of Rowing
Rest until the running clock reaches 4:00, and then…

For max reps:
4 Minutes of Dumbbell or BB Thrusters

Rest until the running clock reaches 8:00, and then…
For max reps:
3 Minutes of Burpees

Open Gym Today from 9:30am – 11:30am

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B. Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 2 reps
(set the blocks at knee height)
Start at roughly 75% of your 1-RM Snatch and build in load over the course of the ten sets.

C. Three sets of:
Dumbbell Rollback Extensions x 8-10 reps
Rest as needed
Reverse Flys x 15 reps @ 2121
Rest as needed
*Overhand Deadlift Hold x 30 seconds
(take the bar out of a rack or off of pins, not from the floor – weight it as heavy as possible while maintaining your double overhand grip)
Rest as needed

D. Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.