WOD

warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
sumo squat stretch/handwalk + push ups/twisted cross
prehab (4min)
3 sets
30sec on/10sec off
top of push up hold
bottom of push up hold
strength (20min)
benchpress
6 sets @climbing
1.1.1.1 reps
15sec rest b/w reps
2min rest b/w sets
metcon (15min)
for time
150 wall balls 9/6
*for each break
15 hand release push ups
scale 6/4, kneeling push ups

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell hollow hold
barbell roll outs
strenght (18min)
backsquat 3/6
every 2min x 5
4 backsquats @78%
metcon
4 rounds
for time
500/400m row
20 toes to bar
10 sandbag cleans 70/45
scale knee raises, 45/30

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
inverted hamstring stretch/handwalk/lat stretch
prehab (4min)
3 sets
30sec on/10sec off
hollow hold
tuck sit hang
strenght (10min)
pull ups 3/6
ever 75sec x 8
15% of the total number of 4 sets of strict pull ups with 1sec pause on top
metcon (15min)
4 rounds
for total reps
3min on/1min off
2 wall walks
6 deadlifts 80/55
30 double unders
scale single unders (x2), 60/40, inchworm

warm up (6min)
3 sets
45sec on/15sec off
bike
down ups
instep stretch + rot/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
single arm db turkish sit ups/side
alt db renegade row
strenght (15min)
power snatch
every 90sec x 8
3 power snatches @climbing
2sec pause above the knee
metcon
emom x 20
1. 6-8 double db hang power snatches 20/15
2. 12/9cal bike
3. 6-8 double db burpee 20/15
4. 12 box jump overs 60/50

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
arch hold
strength/skill hspu (12min)
every 2min x 6
4 strict handstand push ups
10sec rest
6 kipping hspu
scale push ups/box supported hspu,
box supported hspu/kipping drill on the floor
metcon (20min)
open wod 14.1
for time
21-18-15-12-9-6-3 reps
thruster 40/30
burpees over bar

warm up (6min)
3 sets

45sec on/15sec off

bike/ski

inverted hamstring stretch/twisted cross/dynamic bridge

‍prehab (5min)
3 sets

30sec on/10sec off

sandbag hold

l-sit / tuck sit hang

‍conditioning (56min)

‍every 7min x 8

18/12cal bike/ski

10 sandbag over bar 45/30

18/12cal bike/ski

20m sandbag carry 45/30

warm up (6min)
2 sets

45sec on/15sec off

row

step ups

sumo squat stretch/handwalk + push ups

‍prehab (5min)
2 sets

30sec on/10sec off

rower pike ups

single arm db overhead carry/side

hollow hold

‍team metcon (35min)

‍in teams of two

for time

2000/1600m row

60-50-40-30-20-10 reps

double db hang power clean & jerks 20/15

double db step overs 60/50

2000/1600m row

warm up (6min)
3 sets

45sec om/15sec off

ski/run/down ups

instep stretch/lateral squat stretch/handwalk

‍prehab (5min)
3 sets

30sec on/10sec off

kb hollow hold

top of kb hold in push up pos

‍strength (15min)

‍deadlift

every 2min x 5

1. 10 deadlfits @60%

2. 5 deadlift @70%

3. 3 deadlift @80%

4. 3 deadlift @84%

5. 2 deadlift @92%

‍metcon (20min)

‍emom x 20

1. 15/10cal ski

2. 12-15 swings 32/24

3. 16-20 shuttle runs (6m)

4. 12-15 goblet squats 32/24

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

top of press hold @unloaded bar

tuck sit hang

‍strength (15min)
seated shoulder press

every 2:30min x 5

5 reps @climbing

10 plate turkish sit ups

metcon

for time

21-15-9 reps

push jerks 50/35

toes to bar

into

42-30-18 reps

hand release push ups

sit ups

warm up (9min)
3 sets

45sec on/15sec off

row

down ups

inverted hamstring stretch/instep stretch + rotation/lateral squat stretch

‍prehab (5min)
3 sets

30sec on/10sec off

rower pike ups

hollow hold

‍strength (15min)

‍backsquat

every 2min x 6

5 backsquats @75%

‍metcon (15min)
4 rounds

for time

20/15cal row

15 hang power cleans 50/35

10 burpees over bar

warm up (6min)
3 sets

45sec on/15sec off

rope jumps

sumo squat stretch/lat stretch/dynamic bridge

‍prehab (5min)
3 sets

30sec on/10sec off

medball hollow hold

medball turkish sit ups

tuck sit hang

‍strength (8min)

‍pull ups

emom x 8

15% of the total number of 4 sets of strict pull ups

‍metcon (15min)

‍10 rounds

for time

20 double unders

10 wall balls 9/6

5 bar muscle ups

scale single unders (x2), 6/4, burpee pull ups, burpee jumping pull ups

warm up (6min)

‍3 sets

45sec on/15sec off

step ups

sumo squat stretch/twisted cross/dynamic bridge

‍prehab (5min)
2 sets

30sec on/10sec off

db bottom of squat hold

db turkish sit ups/side

‍strength (16min)

‍overhead squat

work up to a heavy single

back off set

3 sets

5 reps @70%

90sec rest

‍metcon (15min)

‍open 22.1

amrap 15min

3 wall walks

12 alt db snatches 22,5/15

15 box jump overs 60/50

warm up (12min)

‍2 sets

45sec on/15sec off

row/bike/ski

samson stretch/handwalk + push ups/dynamic bridge

‍prehab (5min)

‍2 sets

30sec on/10sec off

top of push up hold

side plank hold/side

‍conditioning (30min)

‍3 sets

amrap 5min

1000/800m bike

500/400m row

*max ski in remaining time

3min rest

amrap 5min

500/400m ski

500/400m row

*max bike in remaining time

3min rest

warm up (6min)
3 sets

45sec on/15sec off

step ups

sumo squat stretch/down dog & seal/twisted cross

‍prehab (5min)
3 sets

30sec on/10sec off

kb hollow hold

kb twist

kb tall hip to halo

for time

in teams of two

50 thruster 40/30

10 kb swings 32/24

30 box jump overs 60/50

40 thruster 40/30

20 kb swings 32/24

30 box jump overs 60/50

30 thruster 40/30

30 kb swings 32/24

30 box jump overs 60/50

20 thruster 40/30

40 kb swings 32/24

30 box jump overs 60/50

10 thruster 40/30

50 kb swings 32/24

30 box jump overs 60/50

warm up (5min)
dynamic warm up

‍prehab (5min)
2 sets

30sec on/10sec off

sandbag hold

top of push up hold

bottom of push up hold

skill (15min)handstand push ups

hollow/arch

pike push ups

box supported hspu

kick ups

neg hspu

back off set

emom x 10

1. 5-10 handstand push ups

2. 5-10 seated db shoulder press

scale elevated, box supported, pike

metcon

for time

10-8-6-4-2 reps

sandbag over shoulder 70/45

100-80-60-40-20m

sandbag carry 70/45

50-40-30-20-10 reps

sit ups

warm up (8min)
4 sets

45sec on/15sec off

row/ski

samson stretch/step ups/handwalk + push ups/dynamic bridge

‍prehab (5min)
3 sets

30sec on/10sec off

db turkish sit ups/side

db tall hip to halo

‍functional (15min)

‍every 3min x 5

8 db def push ups

8 bulgarian split squats/side

12 alt db cossack squats

‍metcon (20min)

‍emom x 20

1. 15/10cal row

2. 5 double db devils press 20/15

3. 15/10cal ski

4. 10 alt double db frontrack lunges 20/15

warm up (9min)
3 sets

45sec on/15sec off

rope jumps

step ups

samson stretch/down dog & seal/twisted cross

‍prehab (5min)
2 sets

30sec on/10sec off

tuck sit hang

db twist

db alt renegade row

‍strength (12min)

‍push jerk

every 2min x 6

5 push jerk @climbing

‍metcon (17min)

‍5 rounds

for time

30 double unders

20 pull ups

10 double db box step overs 20/15

scale jumping pull ups, 15/10

Average: 16-17min

Advanced: 13-14min

Comp: 11-12min

warm up (6min)

‍3 sets

45sec on/15sec off

bike

sumo squats stretch/lateral squat stretch/down dog & seal

‍prehab (5min)

‍3 sets

30sec on/10sec off

barbell side bends

barbell hollow hold

barbell roll outs

‍strength (18min)
backsquat 1/6

work up to a heavy backsquat

‍metcon (16min)

‍4 sets

amrap 2min

20 burpees

max cal bike in remaining time

2min rest

scale 15 burpees

warm up (6min)
3 sets

45sec on/15sec off

row

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

‍prehab (4min)
tabata hollow/arch

‍strength

‍strict pull ups 1/6

4 sets

max unbroken reps

3min rest

scale banded, seated, ring rows

‍metcon
open 14.4

amrap 14min

60cal row

50 toes to bar

40 wall balls 9/6

30 power cleans 60/43

20 muscle ups

scale 6/4, 40/30, bar muscle ups, jumping bar muscle ups, burpee pull ups, jumping pull ups,

warm up

3 sets

45sec on/15sec off

ski/row/bike

samson stretch

handwalk

sumo squat stretch

prehab

3 rounds

30sec on/15sec off

sandbag hold

db hollow hold

nose to wall handstand hold

‍conditioning

‍5 sets

for total reps

2min on/1min off

a) 20/15cal row

max weighted sit ups

b) 20/15cal bike

max distance sandbag carry 45/30

c) 20/15cal ski

max wall walks

warm up (6min)
3 sets

45sec on/15sec off

bike/ski/row

samson stretch/sumo squat stretch/handwalk + push ups

‍prehab (5min)
2 sets

30sec on/10sec off

top of push up hold

bottom of push up hold

tuck sit hang

‍team metcon (30min)

‍in teams of two

for max reps

amrap 8min

6/4cal bike

6 power cleans 60/45

6 handstand push ups

2 min rest

amrap 8min

6/4cal ski

6 frontsquats 60/45

6 toes to bar

2 min rest

amrap 8min

6/4 cal row

6 push jerks 60/45

6 pull ups

rx+ 70/50

scaled hand release push ups, jumping pull ups, knee raises, 50/35

warm up (6min)
3 sets

45sec on/15sec off

rope jumps

sumo squat stretch/down dog & seal/dynamic bridge

‍prehab (5min)
2 sets

30sec on/10sec off

hollow hold

side plank hold/side

‍strength (15min)

‍back squat

5 sets

5 reps @ 78%

2min rest

‍metcon (17min)

‍3 rounds for time

60 double unders

20 thruster 40/30

60 sit ups

scaled single unders (x2)

Average: 16-17min

Advanced: 11-12min

Comp: 10-11min

warm up (6min)
3 sets

45sec on/15sec offd

own ups

instep stretch + rotation/handwalk/lat stretch

‍prehab (6min)
3 sets

30sec on/10sec off

barbell good mornings

tuck sit hang

top of push up hold

‍metcon (24min)

‍"Runyan"

amrap 24min

21 burpees over the bar

7 deadlifts (1,5x bodyweight)

10 pull ups

scaled 0,75xBW, jumping pull ups, banded pull ups, ring rows

warm up (4min)
2 sets

ski/bike

inverted hamstring stretch/twisted cross

‍prehab (5min)
2 sets

30sec on/10sec off

kb rotation/side

kb alt renegade row

‍strength (15min)

‍4 supersets

5 bench press @78%max clapping push ups

rest 2min

scaled push ups, kneeling clapping push ups

‍metcon (20min)

‍for time

50/35 cal ski

40 kb swings 24/16

60 kb single arm push press 24/16

40 kb swings 24/16

50/35 cal bike

rx+ 32/24

scaled 20/12

Average: 20min

Advanced: 12-14min

Comp: 10min

warm up (6min)
3 sets

45sec on/15sec off

step ups

sumo squat stretch/down dog & seal/handwalk

‍prehab (5min)
3 sets

30sec on/10sec off

tuck sit hang

medball twist

‍strength (15min)

‍5 sets on every 3min

5 strict pull ups

10 nose to wall plate walks

20-30sec hollow hold

rx+ strict chest to bar pull ups

scaled seated modification strict pull ups

‍metcon (15min)
amrap 15 min

12 wall balls 9/6

12 box jump overs 60/50

12 toes to bar

scaled 6/4, knee raises

Average: 6 rounds

Advanced: 9 rounds

Comp: 11 rounds

warm up (6min)
3 sets

45sec on/15sec off

row

samson stretch/instep stretch + rotation/dynamic bridge

‍prehab (5min)
3 sets

30sec on/10sec off

db hollow hold

db alt renegade row

‍strength (10min)

‍emom 10 min

1: 8-10 single leg db romanian deadlifts/side

2: 5-8 single arm db turkish sit ups/ side

metcon (25min)

5 rounds

for time

20/15cal row

20 db hang clean & jerks 22,5/15

20 alt db overhead lunges 22,5/15

rx+ 30/20

scaled 15/10, frontrack lunges,

Average: 25min

Advanced: 16-18min

Comp: 13-14min

1000 burpee challenge

warm up (6min)
2 sets
45sec on/15sec off
row
wall squats
lat stretch/hang on bar
prehab (5min)
2 sets
30sec on/10sec off
medball turkish sit ups
medball twist
medball over & under
strength (14min)
overheadsquat
6 sets
3 reps @climbing
2min rest
metcon (22min)
for time
50/35cal row
40 medball cleans 9/6
30 pull ups
40/30cal row
30 medball cleans 9/6
20 pull ups
30/25cal row
20 medball cleans 9/6
10 pull ups

warm up (6min)
2 sets
45sec on/15sec off
rope jumps
instep stretch + rot
handwalk
prehab (5min)
3 sets
30sec on/10sec off
plank hold
side plank hold/side
gymnastic strength (15min)
every 2:30min x 6
2-4 bar muscle ups
4-6 box supported dips
into
30sec l-sit hold on box
scale
strict pull ups
metcon (18min)
5 rounds
for time
50 double unders
20 alt. db snatches 20/15
10 handstand push ups
scale hand release push ups, box supported hspu

warm up (6min)
2 sets
45sec on/15sec off
down ups
sumo squat stretch
handwalk + push ups
prehab (5min)
2 sets
30sec on/10sec off
barbell side bends
barbell hollow hold
barbell turkis sit ups
strength (12min)
emom x 12
1.-4.: 3 squat cleans @climbing
5.-8.: 2 squat cleans @climbing
9.-12.: 1 squat clean @climbing
metcon (15min)
death by
burpees over the bar
*start each round w/ 3 front squats 60/40

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
step ups
sumo squat stretch/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
top of press hold @unloaded bar
tuck sit hang
shoulder taps in push up position
strength (15min)
shoulder press
10,8,6,4,2 reps @climbing
*start with 60% of your 1rm
4-6 strict pull ups b/w sets
metcon (18min)
3 rounds
for max reps
1min ski (cal)
1min thruster 20/15
1min bike (cal)
1min sit ups
1min box jump overs 60/50
1min rest

warm up
3 sets
45sec on/15sec off
rope jumps
step ups
down ups
prehab (4min)
tabata
hollow/arch
metcon (50min)
12 days of christmas
1 wall walk
2 db devils press 20/15
3 pull ups
4 db thruster 20/15
5 push ups
6 toes to bar
7 db box step overs 60/50
8 db hang power cleans 20/15
9cal row
10 db frontrack lunges 20/15
11 db shoulder to overhead 20/15
120 double unders

scale 240 single unders

1
1 2
1 2 3
1 2 3 4
1 2 3 4 5

warm up (6min)
3 sets

45sec on/15sec off

shuttle runs

instep stretch + rot/wall squats/hip opener

‍prehab (5min)

‍2 sets

30sec on/10sec off

medball hollow hold

medball turkish sit ups

medball down & ups

‍strength (15min)

‍box squats

work up to a heavy 3rm

‍metcon (20min)

‍3 roundsf

or time

50 wall balls 9/6

50 medball sit ups 9/6

scale 6/4

warm up (9min)
3 sets
45sec on/15sec off
row
step ups
inverted hamstring stretch/lat stretch/dynamic bridge
skill pull ups
hollow/arch rolls
hollow into hip extension
beat swings
dynamic beat swings
pause kipping pull ups
kipping pull ups
kipping pull up drills von der box
back off set
emom x 10
1. 4-8 pull ups / chest to bar pull ups
2. 8-12 swings
metcon (18min)
amrap 18min
20/15cal row
15 box jump overs 60/50
5 sandbag over shoulder 70/45

average: 5 rounds
advanced: 8 rounds
comp: 9 rounds

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/handwalk + push ups/twisted cross
prehab (5min)
2 sets
30sec on/10sec off
barbell top of press hold
barbell side bends
barbell roll outs
strength (15min)
push press
work up to a heavy push press
back off set
emom x 5
3 push press @85%
metcon (15min)
for time
10-20-40-20-10 reps
frontrack lunges 50/35
burpees over bar

scale 40/30
rx+ 60/45

average: 15min
advanced: 10-11min
comp: 8-9min

warm up (6min)
3 sets
45sec on/15sec off
ski
inverted hamstring stretch/down dog & seal/sumo squat stretch
prehab (5min)
2 sets
30sec on/10sec off
db hollow hold
db turkish sit ups/side
db renegade row
strength (20min)
emom x 6
1 power snatch + 1 snatch balance @climbing
emom x 6
1 squat snatch @climbing
metcon 20min)
5 rounds
for total reps
amrap 2min
12 alt db snatches 25/15
12 toes to bar
max cal ski
2min rest

warm up (8min)
2 sets

45sec on/15sec off

ski/bike

down ups

row

samson stretch/sumo squat stretch

‍prehab (5min)
3 sets

30sec on/10sec off

plank ups

side plank hold/side

arch hold

‍conditioning (60min)

‍every 6 min x 10

20/15cal ski/bike

20 burpees

20/15cal row

20 box jumps 60/50

scale less reps

warm up (6min)
3 sets
45sec on/15sec off
row
handwalk + push up/twisted cross/lat stretch
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up hold
arch hold
team metcon (30min)
teams of two
for max reps
amrap 30min
2000/1600m row
100 burpee pull ups
50 shoulder to overhead 60/45
scale burpee jumping pull ups/burpee ring rows/40/30

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
step ups/samson stretch/instep stretch +rotation
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
kb twist
alt kb renegade row
functional (10min)
for quality
30 turkish get ups
metcon (20min)
5 rounds
for time
40 double unders
10 deadlifts 100/70
10 db box step overs 22,5/15

average: 17-18min
advanced: 12-15min
comp: 9-10min

warm up (6min)
3 sets
45sec on/15sec off
ski
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell hollow hold
barbell floor vipers
strength (15min)
benchpress
work up to a heavy double
metcon (24min)
4 rounds
for total reps
amrap 3min
30/22cal ski
max bench press 60/45
3min rest

scale 40/25

warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/step ups/lat stretch on box
prehab (5min)
2 sets
30sec on/10sec off
tuck sit hang
kb hollow hold
kb twist
strength (15min)
frontrack lunges
6 sets
4 reps @climbing
90sec rest b/w sets
*start @50% of your 1rm frontsquat
metcon
for time
100/75cal row
80 box jumps 60/50
60 swings 24/16
40 goblet lunges 24/16
20 chest to bar pull ups

scale pull ups, jumping pull ups

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/lateral squat stretch/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell turkish sit ups
barbell roll outs
strength (20min)
work up to a heavy clean complex
power clean + squat clean + frontsquat
metcon (15mIn)
12 rounds
for time
3 power cleans 60/45
6 burpees over bar
9 sit ups

scale 40/30
Average:14-15min
Advanced: 9-10min
Comp: 7-8min

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/down dog & seal/twisted cross
prehab (5min)
tabata
hollow/arch
skill hspu (15min)
pike push ups
box supported hspu
nose to wall handstand hold
kick up mit box support
neg hspu (elevated)
handstand kipp on floor
handstand kipp from headstand
back off set
emom x 5
5-10 hspu

scale box supported or elevated hspu
metcon (15min)
amrap 14min
8 thruster 40/30
6 toes to bar
4 wall walk

warm up (6min)
3 sets

45sec on/15sec off

ski/row/bike

down ups/sumo squat stretch/twisted cross

‍prehab (5min)

‍3 sets

30sec on/10sec off

rower pike ups

side plank rotation/side

plank ups

‍conditioning (52min)

‍4 sets

amrap 10min

40/30cal ski/bike

30 sit ups

40/30cal row

30 burpees

max cal bike/ski in remaining time

3min rest

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
inverted hamstring stretch/samson stretch/handwalk
prehab (5min)
2 sets
30sec on/10sec off
medball hollow hold
medball twist
medball turkish sit ups
strength (15min)
every 2:30min x 6
5 deadlifts @climbing
30-45sec plank hold
metcon (12min)
amrap 12min
12 medball cleans 9/6
48 double unders

scale single unders (x2)

Average: 6 rounds
Advanced: 8 rounds
Comp: 10 rounds

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/handwalk + push up/dynamic bridge
skill toes to bar (20min)
3 sets
30sec on/10sec off
hollwo hold
arch hold
hanging hollow activation
beat swings with 3sec pause in each pos
dynamic straight leg raises
alt single leg toes to bar
3 complex
1 dynamic beat swing + 1 straight leg raise + 1 toes to bar
45sec rest
back off set
emom x 10
1. 5-10 toes to bar
2. 20-30sec banded hollow pull downs
scale bench supported toes to bar
metcon (20min)
for time
500/400m row
100 single arm db shoulder to overhead 22,5/15
1000/800m row
50 single arm db shoulder to overhead 22,5/15

Average: 20min
Advanced: 13-15min
Comp: 11-13min

warm up (6min)
3 sets
45sec on(15sec off
bike
down ups/
samson stretch/dynamic bridge/
prehab (5min)
2 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell hollow hold
barbell roll outs
strength (12min)
snatches
emom x 12
1.-4.: 3 power snatches @climbing
5.-8-: 2 power snatches @climbing
9._12.: 1 power snatch @climbing
metcon (14min)
5 rounds
for total reps
amrap 2min
10 burpees over bar
10 sumo deadlift high pulls 40/30
max cal bike in remaining time
2min rest

warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
step ups
sumo squat stretch/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
db hollow hold
db tall to halo
db bottom of squat hold
strength (18min)
6 sets
4 backsquats @climbing
2min rest
metcon (12min)
amrap 12min
12 double db box step ups 20/15
30m db farmers carry 20/15
24 sit ups

Charity Event

WOD 1

amrap 120min

4 wall walks

12 toes to bar

20 kb swings

28cal ski

WOD 2

amrap 120min

as a relay

12 wall balls

12 box jump overs 1

2cal bike

WOD 3

amrap 120min

8 single arm db devils press

16 db twist

32 double unders (64 single unders)

WOD 4

amrap 120min

24cal row

12 double db frontrack lunges

12 double db push press

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
hollow hold
sandbag hold
team metcon (25min)
for time
100/75cal row
100m sandbag carry 70/45
50 sandbag cleans 70/50
50/38cal row
50m sandbag carry 70/45
25 sandbag cleans 70/45

scale 45/30

warm up (4min)
dynamic warm up

‍prehab (4min)
tabata hollow/arch hold

‍skill (18min)

‍handstand walk

box supported handstand walk

handstand hold on wall

handstand hold on the wall and alternately release one leg

handstand walk to the wall

partner supported handstand walk with hands or pvc stick

back off set

emom x 6

1. 30sec handstand hold

2. 5m handstand walk

scale backfacing handstand hold, wall climb, bear crawl (x2)

‍metcon (12min)

‍6 rounds for time

8 overhead squats 50/35

16 box jumps 60/50

Average: 10-12min

Advanced: 6-8min

Comp: 5-6min

warm up (6min)
3 sets

45sec on/15sec off

ski

lat stretch/handwalk/twisted cross

‍gymnastic strength (16min)

‍every 2min x 8

4-8 strict pull ups into 10sec hollow hang

4-8 def push ups into 10sec bottom of push up hold

‍metcon (20min)

‍5 rounds

for total reps

amrap 2min

10/8cal ski

15 swings 24/16

max cal ski in remaining time

2min rest

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

sumo squat stretch

handwalk with 2sec pause on top

‍prehab (5min)

‍2 sets

30sec on/10sec off

tuck sit hang

kb hollow hold

kb renegade row

‍strength (16min)

‍frontsquat

every 2min x 6

2 frontsquats @88%

8 alt kb single leg rom deadlifts 24/16

‍metcon (20min)

‍4 rounds

each for time

40 double unders

20 toes to bar

10 frontsquats 70/50

2min rest

Average: 3-4min

Advanced: 2-3min

Comp: 1-2min

warm up (6min)
2 sets

45sec on/15sec off

row

inverted hamstring stretch

handwalk + push ups

‍prehab (5min)
2 sets

30sec on/10sec off

nose to wall handstand hold

rower pike ups

hollow hold

‍strength (15min)
work up to a heavy power clean

metcon (15min)

amrap 15min

12 hang power cleans 50/35

12 handstand push ups

24/18cal row

scale 40/30, box supported hspu, elevated hspu

Average: 3+50reps

Advanced: 5+25reps

comp: 6+20reps

warm up (6min)
2 sets

45sec on/15sec off

down ups

sumo squat stretch

handwalk + push ups

‍prehab (5min)
2 sets

30sec on/10sec off

top of push jerk hold @unloaded bar

turkish sit ups with unloaded baralt single leg v-ups

‍strength (14min)

‍push jerks

5 sets

4 reps @climbing

2min rest b/w sets

‍metcon (20min)

‍for time

40-30-20-10 reps

sit ups

burpees

wall balls 9/6

Average: 18-20min

Advanced: 13-15min

Comp: 11-12min

warm up (6min)
3 sets

row/bike/ski

down ups/sumo squat stretch/handwalk

‍prehab (6min)
3 sets

30sec on/10sec off

rower pike ups

hollow hold

alt single leg v-ups

‍conditioning (60min)
4 sets

for max reps

amrap 8min

30/20cal row

20 burpees on plate

30/20cal bike/ski

40m kb frontrack carry @32/24

max cal row in remaining time

3min rest

warm ups (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk + push ups/dynamic bridge
prehab (5min)
2 sets
30sec on/10sec off
barbell good mornings @unloaded bar
top of push up hold
bottom of push up hold
team metcon (35min)
teams of two
6 rounds
"DT"
2 rounds
"Cindy"
4 rounds
"DT"
4 rounds
"Cindy"
2 rounds
"DT"
6 rounds
"Cindy"

"DT"
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50

"cindy"
5 pull ups
10 push ups
15 squats

warm up (6min)
3 sets

45sec on/15sec off

ski

inverted hamstring stretch/sumo squat stretch/down dog & seal

‍prehab (4min)
tabata hollow hold

arch hold

‍strength (15min)

‍work up to a heavy complex snatch pull + power snatch

‍metcon (24min)
4 rounds for max reps

amrap 3min

25/20cal ski

15 pull ups

max power snatch in remaining time

3min rest

warm up (5min)
dynamic warm up

‍strength (16min)

‍emom 16min

1. 6-8 half kneeling db shoulder press/side 15/10

2. 6-8 db windmill/side 15/10

3. 30sec db flutterkicks in hollow position 15/10

4. 16 alt db renegade row 15/10

‍metcon (15min)

‍10 rounds

for time

8 double db thruster 20/15

16 sit ups

scale: 15/10

Average: 14-15min

Advanced: 10-11min

Comp: 8-9min

warm up (6min)
2 sets

45sec on/15sec off

bike

down ups

sumo squat stretch/down dog & seal

‍prehab (5min)

‍2 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell side bends

barbell hollow hold

‍strength (18min)

‍deadlift

emom x 10

1. 3 deadlifts @88% (heavy)

2. 6 double db hip thrust

‍metcon (15min)
5 rounds

40sec on/20sec off

max sandbag cleans 70/45

max burpees over sandbag

max cal bike

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

sumo squat stretch

down dog & seal/handwalk + push ups

‍prehab (5min)
3 sets

30sec on/10sec off

tuck sit hang

top of push up hold

plank ups

‍gymnastic strength (15min)

‍every 3min x 5

5 strict handstand push ups

5 strict toes to bar

5 strict handstand push ups

5 strict toes to bar

scale box supported strict, elevated, strict straight leg raises, v-ups, less reps

‍metcon (14min)

amrap 14min

2-4-6-8-10-12-14 etc

double db hang power clean & jerks 20/15

double db box step overs 20/15

20 double unders b/w sets

scale 15/10, 50/30, single unders (x2)

warm up (4min)
2 sets

45sec on/15sec off

row

sumo squat stretch/lateral squat stretch

‍prehab (5min)
2 sets

30sec on/10sec off

rower pike ups

side plank rotations/side

‍strength (20min)
backsquat

work up to a heavy backsquat within 15min

back off set

emom x 5

2 backsquats @90%

‍metcon (13min)
for time

40/30cal row

40 backrack lunges 40/30

30/23cal row

30 frontrack lunges 40/30

20/15cal row

20 overhead lunges 40/30

Do not row too fast so that the lunges can be worked off unbroken.

Average: 11-12min

Advanced: 7-8min

Comp: 6-7min

warm up (6min)
2 sets

bike/ski

samson stretch/step ups

‍prehab (6min)
2 sets

30sec on/10sec off

kb hollow hold

kb twisttop of push up hold on db`s

‍conditioning (60min)
5 sets

amrap 4min

15/10cal bike

10 db step ups

15/10cal bike

max burpees in remaining time

2min rest

amrap 4min

15/10cal ski

15 swings 24/16

15/10cal ski

max goblet lunges in remaining time 24/16

2min rest

warm up (6min)
2 sets
bike/row
sumo squat stretch/instep stretch + rotation
step ups/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
tuck sit hang
plank hold
reverse plank hold
team metcon (30min)
amrap 30min
10/8cal bike
8 hang power snatches 40/30
8 burpees over bar
10/8cal row
8 thruster 40/30
8 toes to bar
8 box jump overs 60/50
scale 30/20, knee raises, step overs
YGIG
Have fun!!!! There is always one athlete working through one exercise.

warm up (6min)
2 sets

45sec on/15sec off

inverted hamstring stretch/samson stretch

lat stretch/ring rows

down dog & seal/twisted cross

‍prehab (5min)

‍3 sets

30sec on/10sec off

hollow hold

reverse snow angels

tuck sit hang

‍skill BMU (18min)
box assistant hip extension

box assistant bar muscle ups

box assistant bar dips

dynamic beat swings

jump into hollow

hip extension

BMU

back off set

emom x 8

1. 2-4 BMU

2. 10-14 banded pull downs

scale bench supported BMU, floor/box supported BMU

metcon(15min)

21-15-9 repsfor time

deadlifts 100/70

chest to bar pull ups

*50 sit ups b/w sets

scale pull ups, jumping pull ups, ring rows

Work quickly on the deadlifts and pace yourself well on the pull ups. Try to recover during the sit ups.

Average:14-15min

Advanced: 9-10min

Comp: 7-8min

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

twisted cross/dynamic bridge

down dog & seal/handwalk + push up

‍prehab (5min)
2 sets

30sec on/10sec off

single arm db turkish sit ups/side

alt db renegade row

‍strength (15min)

‍push press6-4-2-1 reps @climbing

rest as needed b/w sets

‍metcon (20min)

‍8 rounds

for time

24 double unders

12 hand release push ups

12 alt db snatches 25/15

scale single unders (x2), kneeling hand release push ups, 15/10

Try to keep a constant pace. If you start too fast, you will need longer breaks. The push ups I would divide into small sets

Average: 18-19min

Advanced: 11-12min

Comp: 9-10min

warm up (6min)
2 sets

45sec on/15sec off

ski

down ups

down dog & seal/twisted cross

‍functional/midline (20min)
emom x 20

1. 10-16 back extensions

2. 20m filly carry 16/12

3. 10-16 plate turkish sit ups 15/10

4. 10-16 bench pull over 20/15

5. rest

‍metcon (16min)

‍for max reps

4 rounds

amrap 2min

20/15cal ski

max burpees in remaining time

2min rest

warm up (6min)
2 sets

45sec on/15sec off

row

wall squats

instep stretch + rotation/lat stretch

‍prehab (5min)
2 sets

30sec on/10sec off

sandbag hold

tuck sit hang

barbell roll outs

‍strength (18min)

‍4 super

sets

6 frontsquats @80% across

10m sandbag carry 70/45

3min rest

‍metcon (13min)
3 rounds

for time

30/20cal row

20 toes to bar

scale knee raisesT

oday's Focus - Strength!!!! We need strong legs and a strong core. The metcon is simple. This is where the pulling strength is trained. Work off toes to bar in small sets. Average: 11-12min

Advanced: 8-9min

Comp: 7-8min

warm up (4min)
dynamic warm up

‍prehab (5min)
2 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell side bends

barbell hollow hold

‍strength (20min)
work up to a heavy clean & jerk

‍metcon (10min)
GRACE

for time

30 clean & jerks 60/43

scale 40/30

This is a benchmark workout. Here you should write down what load you worked with and how long it took you. This is a good indicator to see how strong you have become. Do not start too fast. Think about how you will work off the reps. Drop and go or singles.

Average: 4-5min

Advanced: 2-3min

Comp: 1-2min

warm up (6min)
3 sets

45sec on/15sec off

row

instep stretch + rotation/handwalk/dynamic bridge

‍prehab (6min)

‍3 sets

30sec on/10sec off

rower pike ups

db top of push up hold

db bottom of push up hold

db alt renegade row

‍conditioning (60min)

‍8 sets

500/400m row

10 burpees over erg

250/200m row

10m double db frontrack lunges @2x15/10

2min rest

warm up (6min)
2 sets
45sec on/15sec off
bike
step ups
down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
single arm db turkish sit ups/side
team metcon (35min)
teams of 2
for time
100/75cal bike
100 double db box step overs 20/15
100 sit ups
100 double db burpee 20/15
scale 15/10
GOAL: HAVE FUN

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

wall squats with 2sec pause in bottom

instep stretch + rotation

‍prehab (5min)
3 sets

30sec on/10sec off

kb hollow hold

tall kb to halo

‍strength (20min)

‍backsquats

every 2min x 10

2 backsquats @90%

30sec plate wall sit 15/10

‍metcon (10min)
for time 100 swings @24/16

*for each break 100 double unders

scale 200 single unders

The kb is not heavy. Try to make one big set and then two small sets after that. without double unders

Average: 4-5min

Advanced: 3-4min

Comp: 2-3min

warm up (6min)

‍2 sets

45sec on/15sec off

bike/row

handwalk + push up

twisted cross

dynamic bridge

‍prehab (4min)
tabata hollow hold

arch hold

‍gymnastic strength (15min)

‍10-1 reps strict ring dips

1-10 reps

pull ups

scale bended dips, parallette dips, bench supported dips, banded pull ups, seated strict pull ups

metcon

for time

40/30cal bike

40/30cal row

40 shoulder to overhead 40/30

20/15cal bike

20/15cal row

20 shoulder to overhead 60/45

scale 30/20, 40/30

Average: 13-14min

Advanced: 9-10min

Comp: 8-9min

warm up (8min)
2 sets

45sec on/15sec off

ski

step ups

wall squats with 2sec pause in bottom pos

pvc pass through

‍prehab (5min)
2 sets

30sec on/10sec off

sumo stance barbell good mornings

hollow holdside plank rotation/side

‍strength (15min)
snatch complex

work up to a heavy complex

snatch pull + hang squat snatch

‍metcon (20min)
emom x 20

1. 4 hang squat snatch @70% of heaviest complex

2. 10/8cal ski

3. 4 overhead squats @70% of heaviest complex

4. 8 high box jumps 75/60

skill and strength are the theme today. The load in the emom should be selected in such a way that the skill can be worked off technically well.

warm up (6min)
2 sets

45sec on/15sec off

down ups

handwalk

twisted cross

‍prehab (5min)
2 sets

30sec on/10sec off

hollow hold

top of push up hold

bottom of push up hold

‍strength (15min)

‍bench presswork up to a heavy bench press

back off set

emom x 5

2 bench press @85%

‍metcon (12min)

‍amrap 12min

4 wall walks

12 burpees

20m sandbag carry @70/45

scale inchworm, 45/30

The wall walks should be worked off smoothly. These take the most energy. Do the burpees quickly and try to recover during the carry.

Average: 4+16

Advanced: 5+8

Comp: 7

warm up (4min)
dynamic warm up

‍prehab (5min)
2 sets

30sec on/10sec off

tuck sit hang

medball hollow hold

top of push up hold on medball

‍strength (14min)

‍deadlifts

every 2min x 7

4 deadlifts @75% across

8 banded hamstring curls

‍metcon (15min)

‍10 rounds for time

10 wall balls 9/6

10 toes to bar

scale 6/4, knee raises

Goal: Try to go unbroken. if the gymnastic skill is difficult, then please small sets from the beginning. If you do too much at the beginning, you will hardly be able to use the skill later. Constant and then nothing can go wrong.

Average: 14:17min

Advanced: 09:02min

Competitor: 07:02min

warm up (8min)
2 sets

bike/ski

samson stretch

step upsrope jumps

‍prehab (6min)
2 sets

30sec on/10sec off

kb overhead hold

hollow hold

kb hold

top of box pike hold

‍conditioning (60min)
4 sets

for max reps

amrap 5min

20/15cal bike

10 box jumps

10 burpees

10 box jumps

max ski in remaining time

2min rest

amrap 5min

20/15cal ski

30 double unders

30m kb overhead carry 16/12

30 double unders

max cal bike in remaining time

2min rest

scale single unders (x2),12/8

warm up (6min)
2 sets

45sec on/15sec off

down ups

step ups

samson stretch/handwalk

‍prehab (4min)
tabata

hollow/arch

‍team metcon (35min)
for total reps

teams of two

amrap 5min

max distance sled push 100/80

2min rest

amrap 5min

max sandbag over bar 70/45

2min rest

amrap 5min

farmers carry 32/24

2min rest

amrap 5min

rope climbs

2min rest

amrap 5min

db box step overs 60/50

2min rest

‍

warm up (4min)
dynamic warm up

‍prehab (5min)
2 sets

30sec on/10sec off

palof press/side

side plank row/side

‍functional (15min)

‍4 sets8 bulgarian split squats/side

12 cossack squats

12 weighted glute bridge

2min rest

‍metcon (15min)

‍40-30-20-10 reps

for time

alt db snatches 25/15

alt single arm db overhead lunges 25/15

*Start easy and get faster from set to set. Divide large sets into small sets

Average: 13:45min

Advanced: 8.15min

Comp: 6:32min

warm up (6min)
2 sets

45sec on/15sec off

row

inverted hamstring stretch/handwalk + push ups/dynamic bridge

‍prehab (5min)
3 sets

30sec on/10sec off

hollow hold

arch hold

nose to wall handstand hold

‍skill handstand push ups (16min)
push ups

pike push ups

kneeling box supported handstand push ups

feet box supported handstand push ups

neg handstand push ups

strict elevated handstand push ups

kipping drill

back off set

emom x 8

1. 5-8 handstand push ups

2. 5-8 bridges with 3sec pause

scale box supported hspu

‍metcon (15min)
2 rounds

1000/800m row

30 deadlifts 70/50

30 sit ups

scale 50/35

skill: If you want to get better, you have to practice and practice and practice. Keeping at it is important and leads to the goal. Rowing pace should be around 70/75% of 500m best time. Breathe and row constantly and calmly. Complete deadlifts and sit ups quickly.

Average: 15:20min

Advanced: 12:20min

Competitor: 10:55min

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

sumo squat stretch

ring rows

‍prehab (5min)
3 sets

30sec on/10sec off

tuck sit hang

barbell hollow hold

‍strength (16min)

‍pause frontsquats

every 2min x 6

3 reps @2211 @across 70%

metcon

amrap 16min

40 double unders

20 pull ups

10 frontsquats 40/30

scale single unders (x2), banded pull ups, ring rows, 30/20

constant pace - not too slow. the frontsquats should be light so that you can work through them well. Divide pull ups from the beginning. Small sets and short breaks

Beginner: 5+63

Intermediate: 8+29

Competitor: 9+57

warm up (6min)
2 sets

45sec on/15sec off

down ups

sumo squat stretch/handwalk

step ups

‍prehab (5min)
3 sets

30sec on/10sec off

kb flutterkicks

kb renegade row

‍strength (12min)

‍power snatch

every 90sec x 8

2 power snatch @80%

4 high box jumps

‍metcon (20min)

‍3 rounds

10 kb high pulls 32/24

10 burpee box jump overs 60/50

into

2 rounds

15 kb high pulls 32/24

15 burpee box jump overs 60/50

into

1 round

30 kb high pulls 32/24

30 burpee box jump overs 60/50

scale 20/12

goal: Try to start in such a way that you are able to keep the pace. Each couplet should end in approximately the same time.

‍

Time for the couplets

Beginner: 5:40min

Intermediate: 3:40min

Competitor: 2:45

Halloween

warm up (6min)
3 sets

45sec on/15sec off

bike/ski/row

samson stretch/twisted cross/dynamic bridge

‍prehab (5min)
3 sets

30sec on/10sec off

hollow hold

reverse plank hold

alt single leg v-ups‍

conditioning (60min)

‍for total reps

4 sets

amrap 5min

20/15cal bike

20/15cal row

10 burpees

max cal ski in remaining time

2min rest

amrap 5min

20/15cal ski

20/15cal row

20 sit ups

max cal bike in remaining time

2min rest

* goal is to work consistently.

warm up (4min)
dynamic warm up

‍prehab (5min)
3 sets

30sec on /10sec off

nose to wall handstand hold

tuck sit hang

top of push up hold

‍team metcon (35min)
for time

buy in

20 wall walks

into

100 thruster 40/30

100 toes to bar

100 burpees over bar

*divide as needed

cash out

20 wall walks

‍

Goal: HAVE FUN

warm up (6min)
2 sets

45sec on/15sec off

row

scapula pull ups/ring scapula pull ups

sumo squat stretch/handwalk + push ups

‍prehab (5min)
2 sets

30sec on/10sec off

banded pull downs

banded side rotation/side

banded pull downs in hollow pos

‍strength (16min)
banded deadlift

4 sets

5 reps @climbing

10 banded Y´s

2min rest

‍metcon (14min)
amrap 14min

8 double db hang power clean & jerks 20/15

12 chest to bar pull ups

16/12cal row

scale 15/10, pull ups, jumping pull ups, ring rows

warm up (6min)
2 sets

45sec on/10sec off

ski

wall squats

dynamic bridge

‍prehab (5min)
2 sets

30sec on/10sec off

behind the neck press with 2sec pause on top

barbell side bends

barbell roll outs

‍strength (14min)
work up to a heavy overhead squat

‍metcon (18min)
3 rounds

for time30/20

cal ski

40 wall balls 9/6

50 sit ups

scale 6/4

warm up (8min)
2 sets

45sec on/15sec off

step ups

ring rows

down ups

twisted cross

‍prehab (4min)

‍tabata hollow/arch hold

‍skill pull up (15min)

‍beat swings

dynamic beat swings

pause kipping pull ups/pause jumping pull ups

back off set

emom x 10

1. 5-8 kipping pull ups/3 neg pull ups

2. 20sec l-sit hold

scale tuck sit hold/seated strict pull ups

‍metcon (16min)

‍amrap 16min

10 burpee box jump overs 60/50

20 alt single arm kb hang power snatches 24/16

scale 16/12

warm up (8min)

‍2 sets

45sec on/15sec off

bike

handwalk + push ups

shuttle runs

twisted cross

‍prehab (5min)
2 sets

30sec on/10sec off

kb hollow hold

kb twist

tall kb hip to halo

‍strength (12min)

‍banded barbell kb press

4 sets

4 reps @climbing

2min rest

‍metcon (24min)

‍4 rounds

for total reps

amrap 3min

22/18cal bike

10 shuttle runs (10m)

max shoulder to overhead 50/35

3min rest

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

wall squats

down dog & seal

‍prehab (5min)
2 sets

30sec on/10sec off

tuck sit hang

barbell side bends

barbell roll outs

‍strength 15min)

‍backsquat

every 2min x 6

4 backsquats @80%

‍metcon (15min)
8 rounds

for time

4 power cleans 80/60

8 toes to bar

32 double unders

scale 50/35, knee raises, single unders (x2)

warm up (8min)
2 sets

45sec on/15sec off

bike

inverted hamstring stretch/samson stretch

ski

step ups

‍prehab (5min)
3 sets

30sec on/10sec off

plank hold

alt plank side leg raises

alt single leg v-ups

‍conditioning (42min)

‍every 3min x 14

1. 20/15cal bike + 40m kb farmers carry 32/24

2. 20/15cal ski + 10 box jumps 60/50

warm up (11min)
400m run

into

2 sets

45sec on/15sec off

row

samson stretch

bike

down dog & seal

prehab (5min)

2 sets

30sec on/10sec off

db hollow hold

db turkish sit ups/side

db renegede row

‍team metcon (40min)

‍for time

6 rounds

12/8cal row

12 alt db snatches 25/15

2min rest

6 rounds

12/8cal bike

12 single arm db thruster 25/15

2min rest

6 rounds

200m run

12 alt single arm db devils press 25/15

scale 15/10

warm up (6min)
2 sets

45sec on/15sec off

bike

single unders

sumo squat stretch/lateral squat stretch

‍prehab (5min)
2 sets

30sec on/10sec off

barbell top of shoulder press hold

barbell side bends

barbell roll outs

‍strength/skill (10min)
squat snatch

emom x 10

‍

1 squat snatch @climbing

‍metcon (16min)
emom x 16

1. 10 push jerks 40/30

2. 40 double unders

3. 15/10cal bike

4. rest

scale 30/20, single unders (x2), 12/8

warm up (5min)
dynamic warm up

‍prehab (5min)
2 sets

30sec on/10sec off

scapula pull ups

shoulder taps in push up pos

plank side ups

‍strength (16min)

‍3 supersets

6 frontsquats @70%

10m resitance band sprint (with partner)

3min rest

‍conditioning (16min)

‍for time

20 chest to bar pull ups

30 db hang squat cleans 20/15

60 db box step overs 60/50

30 db hang squat cleans 20/15

20 chest to bar pull ups

scale pull ups, jumping pull ups, ring rows, 15/10

warm up (8min)
2 sets

50sec on/10sec off

ski

down dog & seal

row

handwalk + push ups

‍prehab (5min)
2 sets

30sec on/10sec off

plate turkish sit ups

side plank raises/side

‍strength (15min)
4 sets

8 seated barbell shouder press @climbing

10 plate lateral raises

2min rest

metcon

amrap 6min

15/10cal ski

20 sit ups

2min rest

amrap 6min

15/10cal row

10 handstand push ups

scale box supported hspu

warm up (6min)
2 sets

50sec on/10sec off

row

sumo squat stretch/step ups

inverted hamstring stretch/barbell good mornings

‍prehab (5min)
2 sets

30sec on/10sec off

tuck sit hang

medball hollow hold

medball twist

‍metcon (24min)

‍for time

100/75cal row

80 wall balls 9/6

60 box jump overs 60/50

40 toes to bar

20 power cleans 60/45

10 bar muscle ups

scale 6/4, knee raises, 35/25, burpee pull ups

warm up (6min)
2 sets

50sec on/10sec off

down ups

instep stretch + rotation

handwalk/dynamic bridge

‍prehab (5min)

‍3 sets

30sec on/10sec off

kb hollow hold

tall kb hip to halo

alt kb single leg deadlifts

‍strength (16min)

‍deadlifts

4-2-1-4-2-1-4-2-1 reps @climbing

2min rest b/w sets

‍metcon (14min)

‍amrap 14min

4 wall walks

8 target burpees

12 swings 32/24

scale inchworm, 20/12

GYMNASTIC WORKSHOP

toes to bar

pull ups

handstand push ups

‍

‍

warm up (8min)
2 sets

45sec on/15sec off

row

down ups

ski

samson stretch

‍prehab (5min)
3 sets

30sec on/10sec off

rower pike ups

shoulder taps in push up pos

hollow hold

‍conditioning (42min)

‍every 3min x 14

1. 25/20cal row + 8 burpees over erg

2. 25/20cal ski + 8 shuttle runs (10m)

*alt b/w 1&2

warm up (8min)
2 sets

50sec/10sec off

ski

samson stretch/sumo squat stretch

twisted cross/dynamic bridge

‍prehab (5min)
3 sets

30sec on/10sec off

plate turkish sit ups

plate pull through

‍metcon (30min)
amrap 30min

30cal ski

60 push ups

30 hang power snatches 40/30

60 sit ups

warm up (4min)
2 sets

40sec on/10sec off

step ups

sumo squat stretch/handwalk + push ups

‍prehab (6min)
2 sets

30sec on/10sec off

plank side ups

side plank hold/side

reverse plank hold

‍strength (16min)
functional

5 sets

20m farmers carry 24/16

10 double kb step ups 24/16

4 wall walks

2min rest

‍metcon (17min)
8 rounds

for time

8 thruster 40/30

8 chest to bar pull ups

8 box jumps 60/50

scale 30/20, ring rows, jumping pull ups