Metcon (AMRAP - Reps)

5 Rounds:
1min. of Power Cleans
1min. of Rest
1min. of Rowing for MAX Cals
1min. of Rest
1min. of Bench Press
1min. of Rest
1min. of Double Under's
1min. of Rest

Round 1 is 50%
Round 2 is 60%
Round 3 is 65%
Round 4 is 70%
Round 5 is 75%

*These are kind of a guideline of where I'd like you to be based off of your 1RM. These don't work for everyone, so just be aware that I'd like you to start light, get your reps in, and then be slowly building to less reps and get some strength in. You last set should only be like 2-3 reps of Cleans and Bench. Your first set should be like 15-20 reps.

A good double unders score is 60-75 in a minute

A good rowing score would be 20+ for men and 15+ for the ladies.



Back Rack Lunge

8 Reps on each leg. Put your front foot on a 45lb. plate for a slight deficit.



Single Leg RDL

8 Reps on each leg.

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets. Build in weight as much as possible with solid form on each.


Metcon (AMRAP - Rounds and Reps)

14min. AMRAP:
10 Cal Assault Bike
10 Toes To Bar
8 Deadlifts



EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @50%

immediately into;

EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @50%

Rest 5min. (Change your weights and keep some others close by incase you want to jump more)

EMOM x 7min. (both in the same min.)
7 Pull-Ups
3 Hang Power Snatch @60-65%

immediately into;

EMOM x 7min. (both in the same min.)
7 Burpees
3 Hang Power Cleans @60-65%

For RX you must finish all of the reps. I want the first section to be challenging but not terribly hard. Save that for the second round of EMOMs. You may also build at any time, but you are going to have to move fast to make that happen. I recommend trying to stick to the same weights. Score is your heaviest snatch and clean set combined.



Push Press (Week 1 of 4 )

After a few warm up sets complete:

Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set.

**SUPERSET with;
6-8 HEAVY DB Bent Over Rows (ea. arm)


10min. AMRAP:
60 air squats
50 push-ups
40 alt. db cleans
30 kb swings
20 handstand push-ups
10 DB Jerks

Can you get back to the air squats!?



Farmer walk

5 sets:
Building up to a 1 length of the gym max

Then do 3 runs at that weight


1 min plank hold.

20 mins


3min. AMRAP:
6 burpees
6 kb Front Rack Lunges

3min. AMRAP:
6 American KB Swings
6 kb Front Squats

3min. AMRAP:
6 burpess
6 kb Front Rack Lunges

3min. AMRAP:
6 American KB Swings
6 kb Front Squats

1min. Rest After Each Section.This is going to get NASTY... Fast... Put your game face on.


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings,
12 Pull-ups

Going to bang out some Classic Benchmarks today! Get ready to have some fun, go hard, and rest hard... This is going to be a day to remember :)



Karen (Time)

For Time:
150 Wall-Ball Shots, (15-25min.)


Annie (Time)


*It's ok if you can't finish the all of the WODs in the allowed time! Being cut off will just be your scaled option for the day. If you know for sure you can not compete the numbers in the allowed time, trim the #s down a little right off the bat. The main goal is to have at least 3min. rest between sections.



Row 1,000m

Work Up to a 1 rep max Power Clean and Jerk

Assault Bike 1 mile


13min. AMRAP:
Handstand Push-Ups
... After you finish all 45 reps,
...If you think you may finish both of those in less than 13min. then do strict HSPUs and click RX+. If you still finish that, note your time in the comments.


2 Rounds:
4min. EMOM:
3 Back Squats (Heavy as possible)
immediately into;
4min. EMOM:
12/9 Calorie Row
immediately into;
4min. EMOM:
3 Squat Cleans (Heavy as possible)
immediately into;
4min. EMOM:
10 Toes-To-Bar

32min. straight. Same style as workout from last week, but with the strength pieces mixed in.

You may climb a little, but try and really shoot for something challenging the whole time!

Remember to stay at each station for 4min., then move to the next piece.

Feel free to stagger and share bars with a partner of equal-ish strength, so that you may change out weights quickly or share the same weight.


Metcon (Weight)

25min. Running Clock...

3 Power Cleans (Climbing)
immediately into;
5 Bench Press (Climbing)
immediately into;
15/12 Calorie Bike Sprint

Rest 60-90sec. After Each Round

How many rounds?? That is up to you.


10min. AMRAP:

30 Russian KB Swings
30 DUs
15 Sit-Ups


2 Rounds:
4min. EMOM:
15/12 Cal Row
immediately into;
4min. EMOM:
10 Hang DB Power Cleans
immediately into;
4min. EMOM:
10 Toes-To-Bar
4min. EMOM:
immediately into;
10 Deadlifts 100/70

This is 32min. straight. Stay at each station for 4min., then move to the next piece. Feel free to start staggered and share bars with a partner.



20min. EMOM:
Odd: 5 Jerks (off the ground)
Even: Pulling Skill (See below)

Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds.

Pulling skill can be either:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups


15min. to get as far as possible:
American KB Swings



Split Squat (4 x 8)

Squatting with one leg elevated behind you.Little different from last week. Bar on your back. Out of the rack. 8 on each leg... Your rear foot should be stable on a bench or box behind you. Be sure to keep your shins vertical with your knee tracking over your toes. Many people make the mistake of being too close. Open up your stance so that you feel this in your glutes and hamstrings.

Go immediately into the lateral lunges below. Try to get at-least 4 sets in, in a 20min. Window.


Lateral Kb/, Db Lunges (4 x 8)

8 each leg. Try to go a little heavier than last week. This combo together is going to make you sore, but it's a good thing! #bootygainz


13min. AMRAP:
40 Calorie Row/bike
50 Wall Balls jumping Squats
60 OH Lunges with a Plate




Every 2min. x 3 Rounds:
10 Pull-Ups
3 Thrusters (climbing)
immediately into;
Every 2min. x 3 Rounds:
8 Chest-To-Bar Pull-Ups
2 Thrusters (climbing)
Every 2min. x 3 Rounds:
3 Muscle Ups
1 Thruster (climbing)

*This is a great day to practice your Kip or Butterfly since the #'s are so low. Scaling can be a # of pull-ups or ring rows you're comfortable with the whole time.

*Try to hit a Max Thruster by the end!


10min. AMRAP:
10 Alt. DB Snatches
30 Double Unders


Snatch (Complex)

Pick one these Complexes:
Build up to a heavy 3 Position Power Snatch


(Advanced) Build up to a heavy Complex:
1 Power or Squat Snatch +
1 Snatch Balance +
2 Overhead Squats

** Use today as a day to get better at your technique!


3min. AMRAP:
3 Hang Power Cleans 60/40
6 Push-Ups
9 Air Squats

*Rest 1min. Repeat for 4 Rounds
*Start where you left off for each new AMRAP



Close Grip Bench Press (Superset)

6-8 reps (climbing) Close grip is "Shoulder width." Lay down, put your arms straight up and grab the bar. Then bring it in about a 1-2 finger space. That's it. Nothing more. Nothing less.

After your set go immediately to the deadlift...


Deadlift (Superset )

6-8 reps (climbing) with your feet on a 20kg plate or 2-3" Deficit.

3 second descent! No fast reps today.

After this go immediately to the row...

Metcon (Distance)

2min. Row/ bike For Max Meters

After you complete the row REST 2min. and complete the entire superset 4 more times. Score on the row will be your worst score of the 5.

Accessory Work

Metcon (AMRAP - Reps)

For Max Reps:
Tabata Russian Twists with a plate-- Everyone goes at the same time.
-- Tabata is 20sec. of work x 10sec. of rest x 8 rounds. (4min. total)
-- Left+Right = 1 rep!



Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:
10/7 Calorie Bike /row
2 Power Clean and Jerks

*Climbing in weight to the heaviest #'s you can hit.


5 Rounds For Time:
10 Devil Press
15 Toes-To-Bar

*Time CAP: 15min.



Back Rack Lunge (Superset)

Taken out of the rack:
8 reps on each leg. Take your time and do not rush the movement. Climb to the heaviest weight you feel comfortable hitting today.

SUPERSET with 8 Lateral Lunges below.

Then Rest 1-2min. and repeat.

KB Lateral Lunges

complete 8 reps on each side



KB swings

Push ups*

Use a vest if possible


Strict Press (Week 3 of 4 )

Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Remember! NO BENDING at the knee!!


Metcon (AMRAP - Rounds)

Every 3min. x 6 Rounds:
10 Jerks 40/25
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High Pulls