WOD

warm up (5min)

200m run

into

2 sets

45sec on/15sec off

step ups

sumo squat stretch/instep stretch + rotation

prehab (5min)

tabata hollow hold

arch holdmetcon (35min)

benchmark

"Whitten"

5 rounds

22 swings 32/24

22 box jumps @60/50

400m run

22 burpees

22 wall balls 9/6

scale 20/12, 6/4

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/samson stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell turkish sit ups

strength (18min)

deadlift

every 2min x 6

4 reps @80% of 4rm

metcon (12min)

for time

40/30cal row

20 power snatches 40/30

20 burpees over bar

20/15cal row

10 power snatches 60/45

10 burpees over bar

scale 30/20, 40/30

warm up (6min)

3 sets

45sec on/15sec off

ski

instep stretch + rotation/twisted cross/lat stretch

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

plate hollow hold

strength/gymnastic (15min

)every 3min x 5

12/9cal ski

6 plate turkish sit ups

2 pullover

6 pull ups

scale strict pull ups, jumping pullover, jumping pull ups, banded pull ups

metcon (14min)

for time

8-16-32-16-8 reps

thruster 40/30

toes to bar

scale 30/20, straight leg raises, knee raises

warm up (6min)

200m run

2 sets

45sec on/15sec off

down ups handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

barbell roll outs

strength (18min)

work up to a heavy complex 1 push press + 2 push jerks

back off set

for max reps @75% of max complex

1min on/1min off

1. max push press

2. max push jerks

metcon (12min)

4 rounds

for time

200m run

20 single arm db hang power clean & jerk 22,5/15

10 handstand push ups

scale 15/10, elevated hspu, box supported hspu, hand release push ups

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/sumo squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

kb bottom of squat hold

kb pass through

strength (20min)

frontsquats

every 90sec x 10

1. 3 reps @75%

2. 2 reps @78%

3. 3 reps @76%

4. 2 reps @80%

5. 3 reps @78%

6. 1 rep @85%

7. 2 reps @83%

8. 1 rep @88%

9. 2 reps @85%

10. 1 rep @92%

metcon (10min)

amrap 10min

2 wall walks

8 kb high pulls 32/24

8 kb goblet squats 32/24

28 double unders20/12, single unders (x2)

warm up

‍200m run

into

45sec on/15sec off

bike/ski/row

instep stretch +rotation/sumo squat stretch/handwalk+piush up

‍prehab

‍3 sets

30sec on/10sec off

hollow hold

mountain climbers

‍conditioning
200-400-800-400-200m run

12 double db box step overs 22,5/15 b/w sets

3min rest

250-500-1000-500-250m row

12 burpees over erg b/w sets

3min rest

500-1000-2000-1000-500m bike

6 wall walks b/w sets

3min rest

250-500-1000-500-250m ski

20 medball sit ups 9/6

warm up (8min)

200m run

into2 sets

45sec on/15sec off

jumping jacks

instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

medball plank

kb twist

metcon (35min)

for time

in teams of two for time

buy in 200m run

*one ahtlete with kb

one ahtlete with medball

5 rounds

20 pull ups

30 push ups

40 swings 24/16

50 wall balls 9/6

60 sit ups

cash out 200m run

*one ahtlete with kb

one ahtlete with medball

warm up (6min)

3 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch/handwalk

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

db pass throuhg

strength (20min)

backsquats

emom x 4

3 rep @83%1min rest

emom x 4

2 reps @85%

1min rest

emom x 4

1 rep @90%

metcon (15min)

for time

50-35-20 reps

alt db snatches 22,5/15

alt single arm db overhead lunges 22,5/15

30 toes to bar b/w sets

scale 15/10, frontrack lunges, lunges, knee raises

warm up (6min)

3 sets

45sec on/15sec off

ski

handwalk + push ups/twisted cross/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

hollow hold

strength/metcon (20min)

*work under fatique

push jerk

every 2:30min x 2

9/7cal ski

5 burpees

4 push jerk @70%

every 2:30min x 2

9/7cal ski

5 burpees

3 push jerk @73%

every 2:30min x 2

9/7cal ski

5 burpees

2 push jerk @78%

every 2:30min x 2

9/7cal ski

5 burpees

1 push jerk @82%

accessory (8min)

emom x 810 weighted sit ups @ahap

‍

warm up (6min)

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/handwalk + push ups/lat stretch

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

tuck sit hang

strength (16min)

deadlift work up to a heavy 4rm (TNG)

metcon (12min)

amrap 12min

12 box jumps 60/50

8 hang power cleans 60/45

4 bar muscle ups

scale 40/30, jumping bar muscle ups, chest to bar pull ups, burpee pull ups

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

handwalk + push up/twisted cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

kb hollow hold

reverse snow angels

strength/skill handstand walk

2 wall walks

10 alt nose to wall shoulder taps

10 alt backfacing shoulder taps

5min practice on the floor (with a partner)

back off set

emom x 10

1. 10-16 alt plate walks

2. 20m double kb overhead carry @ahap

metcon (20min)

10 rounds

24 double unders

12 kipping handstand push ups

8 swings 32/24

scale single unders (x2), elevated handstand push ups, hand release push ups, 20/12

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

tuck sit hang

strength (12min)

work up to a heavy cluster

metcon (12min)

benchmark "Jacky"

for time

1000m row

50 thruster 20/15

30 pull ups

scale jumping pull ups, ring rows

warm up (8min)

200m run

3 sets

bike/ski/row

instep stretch + rotation/twistetd cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

hollow hold

side plank raises/side

‍conditioning (60min)
for time

2000-1600-1200-800-400m bike

20 burpees after each set

2min rest

1000-800-600-400-200m row

20 box jumps after each set

2min rest

800-600-400-200-100m run

1 round of "Cindy" after each set

*5 pull ups

10 push ups

15 squats

warm up (6min)
200m run
into
2 rounds
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push ups
prehab (4min)
tabata
plank hold
arch hold
teams of two
metcon (30min)
for time
in teams of two
21-15-9 reps
patner deadlifts 120/90
toes to bar (YGIG)
synch burpees
into
400m run
into
100 single arm kb overhead lunges 24/16
100 hand release push ups
*every 2min
20 jumps over bar (only one athlete)
scale 90/60, knee raises, frontrack lunges, kneeling hand release push ups

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
wall squats with 2sec pause in bottom
db pass through
strength (20min)
work up to a heavy complex
power clean + hang power clean + hang squat clean
back off set (8min)
for quality @75%
21 power cleans
15 hang power cleans
9 hang squat cleans
metcon (12min)
emom x 12
1. 40 double unders
2. 6 single arm db devils press 25/17,5
3. 20 a-jumps
4. 8 alt single arm db snuster 25/17,5
scale single unders (x2), practice double unders, 15/10

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength/gymnastic (10min)
skill pistol squats
metcon (30min)
for max reps
5 rounds
3min on/3min off
12/9cal ski
4 wall walks
8 nose to wall handstand push ups
12 toes to bar
max alt pistol squats
scale box supported hspu, straigth leg raises, knee raises, feet supported pistol squats, box supported pistol squats

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
medball twist
strength (20min)
every 2:30min x 6
3 frontsquats @83%
6 double db step ups 22,5/15
metcon (15min)
4 rounds
for time
20 wall balls 9/6
20 box jumps 60/50
20 swings 24/16
20 sit ups
scale 6/4, 20/12

warm up (8min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
metcon (23min)
benchmark
"Harper"
amrap 23min
9 chest to bar pull ups
15 power cleans 60/45
21 squats
400m run with a plate 20/15
scale pull ups, jumping pull ups, ring rows, 40/30

warm up (6min)
2 sets
45sec on/15sec off
row
ski
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
tuck sit hang
strength (15min)
work up to a heavy 3rm benchpress
metcon (18min)
2 sets
for total reps
amrap 3min
10 push jerk 50/35
10 burpees over bar
max cal bike in remaining time
90sec res
amrap 3min
6 sumo deadlift high pulls 50/35
12 toes to bar
max cal row in remaining time
90sec rest
scale 40/30, knee raises

rx+ 60/45

warm up

‍200m run

into

3 sets

45sec on/15sec off

bike/row/ski

sumo squat stretch/handwalk+push up/instep stretch+rotation

‍prehab

‍3 sets

30sec on/10sec off

plank ups

tuck sit hang

‍conditioning

‍e5mom x12

1. 400m run

30 squats

2. 2000/1400m bike

20 hand release push ups

3. 800/600m row

20 sit ups

4. 800/600m ski

12 burpees on erg

warm up (6min)
2 sets
row
step ups
instep stretch + rotation/down dog & seal
prehab (4min)
tabata
hollow hold
arch hold
metcon (36min)
teams of 3
for max distance and reps
amrap 36min
max distance row
armap
for max reps
6 double db devils press 22,5/15
12 alt double db frontrack lunges 22,5/15
18 box jump overs 60/50
24 pull ups
*switch every 3min
scale 15/10, jumping pull ups, ring rows

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/hand walk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
arch hold
strength (17min)
e2mom x 6
4 push jerks @80%
metcon (15min)
for max reps
5 rounds
2min on/1min off
6 deadlifts 50/35
5 hang power cleans 50/35
4 frontsquats
3 shoulder to overhead 50/35
max wall walks
rx+ 60/45
scale 40/30

warm up (6min)
3 sets
45sec on/15sec off
bike/ski
samson stretch/sumo squat stretch/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
single arm db turkish sit ups
db bottom of squat hold
strength (18min)
4 sets
6/6 db bulgarian split squats @ahap
6/6 bench supported single leg RDL @ahap
60sec plate wall sit @ahap
rest as needed
metcon (16min)
emom x 16
1. 12/9cal ski
2. 8 double db box step overs 22,5/15
3. 12/9cal bike
4. 12 toes to bar
scale 15/10, knee raises

warm up (6min)
dynamic warm up
prehab (5min9
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (15min)
work up to a heavy
power snatch
metcon (10min)
benchmark
"Isabele"
for time
30 power snatches 61/43
scale 43/25

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength/gymnastic (15min)
10-8-6-4-2 reps
strict handstand push ups
strict pull ups
*20 plate turkish sit ups b/w sets
metcon (20min)
for time
800m run
2000/1600m row
60 burpee box jump overs 60/50

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
db top of push up hold
strength (20min)
backsquat
5-3-1-5-3-1 reps @climbing
start @77% and increase the weight in the second wave
metcon (12min)
amrap 7min
20 wall balls 9/6
20 sit ups
1min rest
amrap 7min
20 double db hang power snatches 22,5/15
20 double db push ups
scale 6/4, 15/10, kneeling push ups

warm up

‍200m run

into

3 sets

45sec on/15sec off

bike/row

sumo squat stretch/handwalk+push up

‍prehab
3 sets

30sec on/10sec off

plank ups

hollow hold

‍conditioning

‍e6mom x 9

a) 800m run

b) 50/40cal row

5 navy seal burpees

c) 40/30cal bike

20 double squat a-jumps

warm up
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/down dog & seal
prehab (4min)
2 rounds
30sec on/10sec off
teams of two
tuck sit hang
barbell turkish sit ups
strength
metcon (30min)
teams of two
for time
buy in
400m kb farmers carry @24/16
into
100 hang power snatches 40/30
100 box jump overs 60/50
100 overhead squats 40/30
100 pull ups
cash out
400m kb farmers carry @24/16
scale 30/20, 20/12, frontsquats, squats, riong rows, jumping pull ups

warm up (6min)
3 sets
45sec on/15sec off
jump rope
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
kb twist
strength (20min)
deadlift
4-3-2-4-3-2 reps @climbing
*start @72% of 1rm deadlift
rest as needed b/w sets
metcon (16min)
3 rounds
for time
80 double unders
40 swings 24/16
40 sit ups
scale single unders (x2), 20/12

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
bottom of push ups hold
metcon (20min)
benchmark
"The Chief"
5 rounds
for total reps
amrap 3min
3 power cleans 60/45
6 push ups
9 squats
1min rest
scale 40/30, kneeling push ups

warm up (6min)
3 sets
45sec on/15sec off
row
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
tuck sit hang
strength (18min)
work up to a heavy push press
back off set
every 30sec x 10
1 push press @75%
metcon (18min)
3 rounds
for time
40/30cal row
20 toes to bar
20 box jumps 60/50
20 handstand push ups
scale knee raises, box supported hspu

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
plank hold
strength (16min)
work up to a 1rm frontsquat
metcon (20min)
for time
20-18-16-14-12-10-8-6-4-2 reps
alt frontrack lunges 40/30
burpees over bar
scale 30/20

warm up (6min)
3 sets
45sec on/15sec off
ski
samson stretch/instep stretch + rotation/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
kb twist
strength (14min)
work up to a heavy turkish get up
back off set
10 alt turkish get ups @70%
metcon (20min)
for total reps
5 rounds
2min on/2min off
12 alt db snatches 22,5/15
12 pull ups
max cal ski in remaining time
scale 15/10, jumping pull ups, ring rows

warm up
200m run

into

3sets

row/bike/ski

lateral squat stretch/down dog&seal/instep stretch+rotation

‍prehab
2 sets

30sec on/10sec off

medball hollow hold

tuck sit hang

plank hold

arch hold

‍conditioning (60min)

‍e5mom x 12

a)250/200m row

15 burpees over erg

250/200m row

b)200m run

15 box jumps 60/50

200m run

c)500/400m bike

10 toes to bar

500/400m bike

10 hand release push ups

d)250/200m ski

20 wall ball sit ups 9/6

250/200m ski

warm up (6min)
2 sets
45sec on/15sec off
row
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
tabata
hollow hold/arch hold
STEFFEN B-Day
metcon (42min)
teams of two
amrap 42min
42/32cal row
21 double db hang power snatches 22,5/15
42 toes to bar
21 double db thruster 22,5/15
42 burpees
scale knee raises, 15/10

warm up (6min)
200m run
into
2 rounds
45sec on/15sec off
down ups
lateral squat stretch/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
metcon (30min)
benchmark
"Daniel"
for time
50 pull ups
400m run
21 thruster 40/30
800m run
21 thruster 40/30
400m run
50 pull ups
scale jumping pull ups, ring rows, 30/20

warm up (6min)
2 sets
45sec on/15sec off
down ups
step ups
handwalk + push ups/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
double db side bends
strength (20min)
benchpress
every 3min x 5
5 benchpress @78% HEAVY
5/5 single arm db bent row
metcon (15min)
5 rounds
for time
4 strict nose to wall handstand push ups
6 douible db devils press 22,5/15
12 box jump overs 60/50
scale elevated hspu, box supported hspu, 15/10

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
instep stretch + rotation/lateral squat stretch
prehab (5min)
3 sets
30sec on/10aec off
wall squats with 2sec pause in bottom
kb pass through
strength (18in)
overhead squat
work up to a heavy overhead squat
back off set
every75sec x 6
1 rep @78%
metcon (16min)
for total reps
3 rounds
alt b/w a & b
2min on/1min off
a) 12/9cal ski
max sandbag over shoulder 70/45
b) 12/9cal bike
alt kb goblet lunges 32/24
scale 45/30, 20/12

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
strength/skill (10min)
rope climbs
metcon (24min)
3 rounds
40sec on/20sec off
1. rope climbs
2. sled push @ahap
3. ghd sit ups
4. farmers carry @ahap
5. pistol squats
6. nose to wall plate walks
scale floor assistant rope pulls, sit ups, feet supported pistol squats, narrow stance squats

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell turkis sit ups
strength (20min)
deadlift
every 2min x 6
2 deadlifts @85% (heavy)
metcon (10min)
for time
21-15-9 reps
power cleans 60/45
burpees over bar
scale 40/30
rx+80/55

warm up
200m run

into

45sec on/15sec off

bike/ski/row

instep stretch + rotation/samson stretch/down dog & seal

‍prehab
2 sets

30sec on/10sec off

side plank raises

side plank left side

side plank right side

‍conditioning (48min)
e4mom x 12

a)200m run

1000/800m bike

b)20 burpees 500/400m ski

c)20 airsquats

10 box jump overs 75/60

500/400m row

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell turkish sit ups
metcon (30min)
teams of two
3 rounds
for time
40 thruster 40/30
40 pull ups
40 burpees over bar
40 swings 32/24
scale 30/20, jumping pull ups, ring rows, 20/12

warm up (6min)
3 sets
45sec on/15sec off
row
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength/gymnastic (15min)
e3mom x 5
2-4 pull overs
2 wall walks + 10 alt nose to wall shoulder taps
6/6 kb windmill @ahap
scale strict pull ups
metcon (15min)
for total reps
amrap 16min
2-4-6-8-10-12-14-etc reps
push jerk 60/45
burpees over bar
4-8-12-16-20-24-28-etc reps
row (cal)
scale 40/30

warm up (6min)
3 sets
45sec on/15sec off
ski
samson stretch/sumo squat stretch/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
wall squats with 2sec pause in bottom
strength (18min)
backsquats
every 2min x 6
6 reps @76% HEAVY
metcon (16min)
emom x 16
1. 15/11cal ski
2. 5 deadlifts 100/70
3. 10 alt kb goblet lunges 32/24
4. 30sec l-sit hang
scale 12/9cal, 60/40, 20/12, tuck sit hang

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (20min)
work up to a heavy complex
power snatch + overhead squat + hang squat snatch
scale
power snatch + hang power snatch
back off set
every 90sec x 4
complex @80% with 2sec pause in bottom of hang squat snatch
metcon (10min)
for time
40-30-20-10 reps
double unders
handstand push ups
50 sit ups b/w sets
scale single unders (x2), hand release push ups

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
step ups
lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
medball plank
medball twist
metcon (30min)
benchmark
"Kelly"
5 rounds
for time
400m run
30 box jumps 60/50
30 wall balls 9/6
scale 6/4

warm up (6min)
3 sets
45sec on/15sec off
down ups
handwalk + push ups/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
db pass through
strength (20min)
work up to a heavy 2rm push jerk
back off set
emom x 5
1 push jerk @2rm
2min rest
1min max push jerk @60%
metcon (12min)
amrap 12min
18 alt single arm db hang power clean & jerks 22,5/15
14 toes to bar
10 burpees over db
rx+ 30/20
scale 15/10, knee raises

warm up
200m run

into

down ups/row/bike/ski

instep stretch + rotation/handwalk + push up/down dog & seal/dynamic bridge

‍prehab (4min)

‍tabata

hollow hold

arch hold

‍conditioning

‍for total reps

3 rounds

3min on/1:30min off

1.) 200n run

1 round"Cindy"

max box jump overs 60/50

2.) 300/240m row

30 sit ups

max burpees over erg

3.) 1000/800m bike

4 sandbag over shoulder 70/45

max distance sandbag bear hug carry 70/45

4.) 300/240m ski

20 alt nose to wall shoulder taps

max single arm db shoulder to overhead 25/20

warm up (7min)
400m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/dy
prehab (5min)
2 sets
30sec on/10sec off
plank hold
arch hold
tuck sit hang
metcon (30min)
teams of two
for total reps
amrap 14min
12/9cal ski
8 deadlifts 100/70
12 toes to bar
12 burpees over bar
2min rest
amrap 14min
200m run
10 double db box step overs 22,5/15
10 double db hang power clean & jerks 22,5/15
scale 60/40, knee raises, 15/10

warm up (6min)
3 sets
45sec on/15sec off
bike
sumo squat stretch/lateral squat stretch/handwalk
prehab (5min)
3 sets
30sec on/10sec off
medball turkish sit ups
wall squats with 2sec pause in bottom
strength (20min)
every 2min x 7
4 frontsquats @81% (heavy)
metcon (16min)
8 rounds
1min on/1min off
12/9cal bike
max wall balls in remaining time 9/6
scale 6/4

warm up (6min)
3 sets
45sec on/15sec off
row
handwalk + push ups/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double kb frontrack hold
strength/gymnastic (20min)
skill: bar muscle up
back off set
every 2min x 6
20sec kb flutterkicks @ahap
8 a-jumps
2-4 BMU
scale box supported BMU, floor assistant BMU
metcon (16min)
for time
40-30-20-10 reps
double kb push jerks 24/16
*30/22cal row b/w sets
scale 16/8

warm up (6min)
2 sets
45sec on/15sec off
down ups
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
metcon (30min)
benchmark
"ship"
9 rounds
7 squat cleans 80/55
8 burpee box jumps 75/60
scale 50/35, 60/50

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up hold
strength (16min)
upper body push
5 sets
5 seated strict shoulder press @74% of 1rm shoulder press
10-15 barbell push ups
rest as needed
metcon (18min)
60 double db frontrack lunges 22,5/15
60 toes to bar
120 double unders
40 double db frontrack lunges 22,5/15
40 toes to bar
80 double unders
20 double db frontrack lunges 22,5/15
20 toes to bar
40 double unders
scale 15/10, knee raises, single unders (x2)

warm up (4min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell good mornings @unloaded bar
strength (15min)
work up to a heavy 2rm drop & go deadlift
metcon 19min)
amrap 6min
6 power snatches 50/35
3 wall walks
2min rest
amrap 5min
4 power snatches 60/45
8 kipping handstand push ups
2min rest
amrap 4min
2 power snatches 70/50
4 nose to wall strict handstand push ups
scale 30/15, 35/20, 40/30, elevated hspu, box supported strict hspu, hand release push ups

warm up

200m run

into

45sec on/15sec off

bike/row/ski/step ups

sumo squat stretch/handwalk+push up/instep stretch+rotation/twisted cross

prehab

3 sets

30sec on/10sec off

plank ups

tuck sit hang

conditioning

e5mom x 12

1. 400m run

20 alt lunges

10 burpees

2. 650/500m row

20 toes to bar

20 sit ups

3. 1000/800m bike

20 box jump overs 60/50

30m sandbag bear hug carry 70/45

4. 500/400m ski

10 medball cleans 9/6

5 wall walk

warm up (6min)
3 sets
45sec on/15sec off
down ups
insteps stretch + rotation/samson stretch/twisted cross
prehab (5min)
tabata
plank ups
arch hold
metcon (35min)
in teams of two
for time
100 alt db snatches 22,5/15
100 sit ups
100 alt single arm db overhead lunges 22,5/15
100 burpees over db
50 alt db snatches 22,5/15
50 sit ups
50 alt single arm db overhead lunges 22,5/15
50 burpees over db
25 alt db snatches 22,5/15
25 sit ups
25 alt single arm db overhead lunges 22,5/15
25 burpees over db
scale 15/10, frontrack lunges

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
top of press hold @unloaded bar
kettlebell twist
strength (18min)
work up to a heavy omplex
1 shoulder press + 3 push press
back off set
every 75sec x 4
1 push press with 3sec pause in the dip position + 7 push press @heaviest complex
metcon (15min)
2 rounds
for time
60/45cal row
10 wall walks
20 kettlebell high pulls 32/24
scale 20/12

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
double db top of push up hold
double db side bends
strength (20min)
every 2min x 7
1 pause backsquat + 1 backsquat @76%
*2sec pause in bottom
metcon (16min)
5 rounds
for time
6 double db hang power snatches 22,5/15
12 double db frontsquats 22,5/15
6 double db farmers carry (2x7m) 22,5/15
24 sit ups
scale 15/10

warm up (6min)
2 sets
45sec on/15sec off
rope jumps
step ups
handwalk + push up/dynamic bridge
prehab (4min)
tabata
hollow hold/arch hold
strength/skill (18min)
skill handstand push ups
rx+ deficit kipping handstand push ups
back off set
e2mom x 5
5-10 kipping handstand push ups
20-40 double unders
scale elevated hspu, box supported hspu & floor assistant kipping drills, double under practice
metcon (14min)
amrap 14min
6 shoulder to overhead 60/45
12 toes to bar
18 box jumps 60/50

warm up (6min)
2 sets
45sec on/15sec off
ski
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell turkish sit ups
strength (20min)
work up to a heavy complex
power clean + 2 hang power cleans
back off set
emom x 6
power clean + hang power clean @90% of heaviest complex
metcon (12min)
3 rounds
for total reps
2min on/2min off
20/15cal ski
8 burpees over bar
max hang power cleans in remaining time 50/35

warm up (5min)
200m run
into
2 rounds
45sec on/15sec off
down ups
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up positon hold
metcon
"murph"
for time
1mile run
100 pull ups
200 push ups
300 squats
1mile run
scale jumping pull ups, kneeling push ups
10 rounds
10 pull ups
20 push ups
30 squats

20 rounds
5 pull ups
10 push ups
15 squats

warm up

‍200m run

into

3 sets

45sec on/15sec off

row/bike/ski

samson stretch/sumo squat stretch/handwalk+push up

‍prehab

‍3 sets

30sec on/10sec off

plank ups

tuck ups

‍conditioning

‍e3mom x 16

1) 25/20cal row

5 burpees over erg

2) 20/15cal bike

10 swings 32/24

3) 20/15cal ski

15 sit ups

4) 200m run

20 box jumps 60/50

warm up (6min)
45sec on/15sec off
row/ski/bike
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
prisoner good mornings
metcon (30min)
teams of two
for time
1000/800m row
5 rounds
"DT"
1000/800m ski
5 rounds
"DT"
2000/1600m bike
5 rounds
"DT"
*DT
5 rounds
12 deadlifts 70/50
9 hnag power cleans 70/50
6 shoulder to overhead 70/50

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
instep stretch + rotation/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (16min)
work up to a heavy sumo deadlift
metcon (18min)
amrap 8min
4 power snatches 40/30
6 toes to bar
10/7cal ski
2min rest
amrap 8min
4 thruster 40/30
6 burpees over bar
10/7cal bike
scale 30/20, knee raises

warm up (6min)
200m run
into
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength(gymnastic
every 3min x 5
2 wall walks
4 nose to wall handstand push ups
6 alt nose to wall shoulder taps
30sec l-sit hold on rings
scale box supported handstand push ups, box supported alt shoulder taps, l-sit hold on box
metcon (20min)
2 rounds
each for time
800m run
40 pull ups
40 handstand push ups
2min rest
scale jumping pull ups, ring rows, hand release push ups

warm up (6min)
2 sets
45sec on/15sec off
rope jumps
step ups
samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
double db top of push up hold
strength (20min)
work up to a heavy 10rm backrack lunge
back off
every 90sec x 4
6 alt backrack lunges @10rm
metcon (15min)
10 rounds
for time
24 double unders
8 double db burpee box step overs 22,5/15
scale single unders (x2), 15/10

warm up (6min)
3 sets
45sec on/15sec off
row
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
double db top of push up hold
strength (20min)
work uup to a heavy benchpress
back off set
amrap 90sec @60% of 1rm
metcon (20min)
for time
50/37cal row
40 double db devils press 22,5/15
30/24cal row
20 double db devils press 22,5/15
10/8cl row
scale 15/10

warm up
200m run
into
2 rounds
45sec on/15sec off
down ups
instep stretch + rotation/lateral squat stretch
prehab (4min)
tabata
hollow hold/arch hold
teams of two
for time
1600m run (each athlete has to run 2x400m)
200 wall balls 9/6
100 single arm db devils press 22,5/15
scale 6/4, 15/10

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squat with 2sec pause in bottom
strength (18min)
work up to a 3RM backaquat
metcon (15min)
Age group Semi Final WOD 3 (mod)
for time
3-6-9-12 reps
frontsquat 80/55
bar muscle ups
scale jumping bar muscle ups, chest to bar pull ups, pull ups, burpee jumping pull up, 50/35

warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (12min)
work up to a heavy power snatch
metcon (20min)
Age Group Semi Final WOD 1
for time
50cal row
9 snatches 75/52
50cal row
6 snatches 88/61
50cal row
3 snatches 102/70
scale less weight

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
tuck sit hang
strength (20min)
work up to a heavy cluster
back off set
emom x 5
1 power clean + 1 thruster @80%
metcon (10min)
Age Group Semi Final WOD 4
for time
30 power cleans 50/35
30 toes to bar
30 thruster 50/35
scale 40/30, knee raises

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
kb pass through
strength (18min)
5 sets
5 deadlifts @78%
10 kb glute bridge @32/24
rest as needed
metcon (18min)
4 rounds
for time
400m run
20 swings 32/24
10 burpees over kb
scale 20/12

warm up (6min)
2 sets
45sec on/15sec off
rope jumps
step ups
handwalk + push ups/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
strength/skill (10min)
skill pull ups
metcon (20min)
AgeGroup Semifinal WOD 2
amrap 20min
50 double unders
10 chest to bar pull ups
10 box jumps 75/60
10 strict handstand push ups
scale single unders (x2), pull ups, ring rows, 60/50, elevated/box supported handstand push ups

warm up
200m run

into

3 sets

45sec on/15 sec off

row/bike/ski

instep stretch+rotation/lateral squat stretch/sumo squat stretch

‍prehab
3 sets

30 sec on/10 sec off

top of push up holdtuck ups

‍conditioning
e8min x6

1. 600m run

1200/1000m echo bike

20x complex*1 airsquat + 2 alt lunges

2. 1500/1200m row

3. 1000/800m ski

20 box jump overs 60/50

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
samson stretch/handwalk + push up
prehab
3 sets
30sec on/10sec off
top of push up hold on db`s
tuck sit hang
metcon (35min)
buy in
80/60cal bike/ski
into
12 rounds
12 double db box step overs 22,5/15
12 toes to bar
12 double db shoulder to overhead 22,5/15
24 sit ups
into
80/60cal ski/bike
scale 15/10, knee raises

warm up (6min)
3 sets
45sec on/15sec off
row
instrep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
top of press hold @unloaded bar
barbell roll outs
strength (18min)
work up to a heavy complex
2 push press + 1 push jerk
emom x 5
1 push press + 1 push jerk @90% of heaviest complex
metcon (14min)
amrap 14min
20/15cal row
10 hang power cleans 50/35
5 wall walks
scale 40/30

Happy Father's Day

‍

for time

100 man makers 22,5/15

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/handwallk + push ups
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
nose to wall handstand hold
metcon (35min)
benchmark
"Schmalls"
800m run
into
2 rounds
50 burpees
40 pull ups
30 alt pistol squats
20 swings 24/16
10 handstand push ups
into
800m run
scale jumping pull ups, ring rows, feet supported pistol squats, air squats, 20/12, hand release push ups

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/lateral squat stretch/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
plank ups
strength (20min)
work up to a heavy 2rm frontsquat
back off set
emom x 6
1 rep @90% of 2rm
metcon (12min)
for time
30-20-10-20-30 reps
overhead lunges 40/30
box jump overs 60/50
scale 30/20, step overs

warm up (6min)
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (20min)
work up to a heavy complex
snatch pull + 1 hang squat snatch + 1 overheadsquat
back off set
every 90sec x 6
10 a-jumps + 1 complex @85%
metcon (15min)
5 rounds
for total reps
2min on/1min off
15 double db hang power snatches 22,5/15
15 toes to bar
max burpees over db`s
scale 15/10, knee raises

warm up

‍200m run

into

2sets

45sec on/15sec off

bike/ski/row

samson stretch/sumo squat stretch/handwalk+push up

‍prehab

‍3 sets

30sec on/10 sec off

medball hollow hold

kb pass through

‍conditioning

‍e6mom x 9

1. 30/25cal bike

20 wall balls

20 sit ups

2. 30/25cal ski

15 swings 24/16

10 burpees over kb

3. 30/25cal row

400m run

warm up (5min)
200m run
into
2 rounds
45sec on/15sec off
samson stretch/handwalk + push ups
prehab (4min)
tabata
hollow hold/arch hold
metcon (30min)
teams of two
for time
400m run
80 deadlifts 80/55
80 burpees over bar
400m run
60 power cleans 60/45
60 handstand push ups
400m run
40 shoulder to overhead 50/35
40 chest to bar pull ups
scale 60/45,50/35,40/30, hand release push ups, pull ups, jumping pull ups, ring rows

Feiertag

warm up (6min)
2 sets
45sec on/15sec off
step ups
down ups
samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
kb pull through
strength/functional (15min)
5 sets
4 alt kb turkish get ups @ahap
8 kb goblet step ups
90sec rest
metcon (15min)
8 rounds
for time
6 burpee box jumps 60/50
8 shoulder to overhead 50/35
12 chest to bar pull ups
scale 40/30, pull ups, jumping pull ups, ring rows

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell tempo good mornings @unloaded bar
strength (20min)
every 2min x 7
3 deficit deadlifts @72% (8cm)
6 strict handstand push ups
scale less deficit, elevated strict hspu, box supported hspu
metcon (12min)
amrap 12min
10 hand release push ups
20 alt db snatches 22,5/15
30 airsquats
scale kneeling hand release push up, 15/10

warm up

‍200m run

into

3sets

45sec on/15sec off

bike/ski/row

instep stretch+rotation/sumo squat stretch/handwalk+push up

‍prehab
3 sets
30sec on/10 sec off

tuck up hold

plank ups

‍conditioning

‍e4mom x 9

1) 10 burpees

200m run

max bike

2)10 burpees

200m run

max ski

3)10 burpees

200m run

max row

2min rest b/w sets

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
sumo squat stretch/samson stretch
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sc pause in bottom
kb twist
strength (17min)
frontsquats
every 75sec x 10
1 rep @85%
metcon (20min)
for time
50/35cal ski/bike
50 swings 32/24
100 sit ups
50 alt goblet lunges 32/24
50/35cal bike/ski
scale 20/12

warm up (4min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (15min)
work up to a heavy clean & jerk
metcon (10min)
Quarterfinal WOD 3
within 10min
10 clean & jerks 60/40
1min rest
10 clean & jerks 80/55
1min rest
10 clean & jerks 100/70
1min rest
max clean & jerks 110/75
scale 40/30, 50/35, 60/40, 70/45

warm up (6min)
3 sets
45sec on/15sec off
down ups
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
strength/functional (15min)
4 sets
10 double db bench press @ahap
10 db pull over @ahap
20sec l-sit in the rings
rest as needed
metcon (15min)
Quaterfinals WOD 3 (mod)
for time
3 rounds
10 handstand push ups
20 toes to bar
2 rounds
10 strict handstand push ups
10 strict pull ups
1 round
10 chest to wall handstand push ups
20 muscle ups
scale: elevated hspu, box supported hspu, hand release push ups, knee raises, seated/banded pull ups, bar muscle ups, jumping bar muscle up, burpee pull ups

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/sumo squqt stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
medball plank
medball hollow hold
strength (12min)
work up to a 6rm backrack lunges
metcon (20min)
Quaterfinal WOD 2
3 rounds
for time
50 wall balls 9/6
50 lateral burpees over box 60/50
scale 6/4

warm up (6min)
2 sets
45sec on/15sec off
row
step ups
instep stretch + rotation, down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
rower pike ups
strength (12min)
work up to a heavy power snatch
metcon (16min)
Quaterfinal WOD 1
4 rounds
for total reps
1min power snatches 60/40
1min row (cal)
1min double db box step ups 22,5/15
1min rest
scale 40/30, 15/10

warm up

‍200m run

3sets

45sec on/15sec off

bike/ski/row

instep stretch+rotation/samson stretch/handwalk+push up

‍prehab
2sets

30sec on/10sec off

double db top of push up hold

medball hollow hold

rower pike ups

‍conditioning

‍e2mom x 24

1) 10/8cal bike

10 box jump over

2) 12/9cal ski

8 double db burpees 22,5/15

3) 12/9cal row

20 sit ups

4) 200m run

15 wall balls 9/6

advanced

8 box jump overs

6 double db burpees

15 sit ups

12 wall balls

scaled

6 box jump overs

4 double db burpees

10 sit ups

10 wall balls

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch, handwalk + push up, dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
rower pike ups
metcon (30min)
in teams of two
for total reps
6min on/2min off
1. row (cal)
2. thruster 40/30
3. pull ups
4. burpees over bar
scale 30/20, jumping pulll ups, ring rows

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation, handwalk + push up, twisted cross
prehab (5min)
3 sets
30sec on/10sec off
seated barbell good mornings @unloaded bar
nose to wall handstand hold
strength (20min)
every 3min x 5
4 deadlifts @81 (heavy)
8 double db box step ups @ahap
metcon (12min)
amrap 12min
40 double unders
20 toes to bar
5 wall walks
scale single unders (x2), 45sec double under practice, knee raises

warm up (6min)
3 sets
45sec on/15sec off
ski
instep step stretch + rotation/twisted cross/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hjold
db pass through
strength (18min)
7 sets
3 benchpress @81%
6 db seesaw row @ahap
rest as needed
metcon
5 rounds
for total reps
90sec on/90sec off
20/15cal ski
max alt db snatches @22,5/15
rx+30/20
scaled 15/10

warm up (4min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell roll out
metcon (28min)
benchmark
"Holleyman"
30 rounds
5 wall balls 9/6
3 handstand push ups
1 power clean 100/70
scale 6/4, elevated handstand push ups, box supported handstand push ups, hand release push ups

warm up (6min)
2 sets
45sec on/15sec off
row
step ups
down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double kb frontrack hold
strength/gymnastic (14min)
every 2:00min x 5
2 pull over
4 pull ups
6 toes to bar
scale jumping pull overs, jumping pull ups, straight leg raises, floor assistant pull over, seated pull ups
metcon (20min)
for time
60/45cal row
60 box jump overs 60/50
120 sit ups
60 double kb shoulder to overhead 24/16
40/30cal row
40 box jump overs 60/50
80 sit ups
40 double kb shoulder to overhead 24/16
scale 16/12

warm up (6min)
3 sets
45sec on/15sec off
dynamic warm ups
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
wall squats with 3sec pause in bottom
strength (20min)
work up to a heavy backsquat
metcon (10min)
5 rounds
for time
10 double db deadlfits 22,5/15
10 double db hang power cleans 22,5/15
10 double db frontsquats 22,5/15
scale 15/10

warm up
200m run

into

3 sets

45sec on/15sec off

ski/rope jumps/bike

lateral squat stretch/samson stretch/instep stretch+rotation

‍prehab

‍3 sets

30sec on/10sec off

side plank reach through left

side plank reach through right

hollow hold

‍conditioning

‍every 8min x 6

30/20cal ski

200m run

50 double unders

200m run

25/18 cal bike

warm up (6min)
2 sets
45sec on/15sec off
row
step ups
sumo squat snatch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
medball plank hold
metcon (30min)
teams of two
amrap 30min
YGIG
12/9cal row
12 wall balls 9/6
6 double db hang power snatches 22,5/15
12 box jumps 60/50
6 burpees
scale 6/4, 15/10