WOD

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

warm up (8min)
2 sets

50sec on/10sec off

bike/ski

samson stretch/handwalk

‍prehab (5min)
2 sets

30sec on/10sec off

plank ups

plank left arm/right leg

plank right arm/left leg

‍strength (16min)

‍backrack lunges

6 sets

4 alt reps @climbing

2min rest b/w sets

‍metcon (15min)
6 rounds

for time

20/15cal bike/ski

8 sandbag over shoulder 70/45

*alt b/w bike/ski

scale 45/30

warm up (4min)
2 sets

50sec on/10sec off

row

down dog & seal/twisted cross

‍skill toes to bar (20min)

‍3 sets

30sec on/10sec off

hollow 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. 4-6 half toes to bar

2. 4-6 top half toes to bar

scale

1. half alt single leg toes to bar

2. bench supported toes to bar

‍metcon (10min)
amrap 10min

6 shoulder to overhead 60/40

12/8cal row

scale 40/30

warm up (6min)
2 sets

45sec on/15sec off

single unders

instep stretch + rotation

wall squats

‍prehab (5min)
2 sets

30sec on/10sec off

barbell sumo stance good mornings @41X1

barbell side bends

barbell roll outs

‍strength (15min)
work up to a heavy complex

power clean + squat clean + frontsquat

‍metcon (20min)
emom x 20

1. 4 power cleans @60% + 15 sit ups

2. 40 double unders

3. 1 squat clean + 4 frontsquats @60%

4. rest

warm up (5min)

‍2 sets

40sec on/10sec off

down ups

step ups

twisted cross/dynamic bridge

‍prehab (5min)

‍2 sets

30sec on/10sec off

double db top of push up hold

double db bottom of push up hold

double db renegade row in push up pos.

‍strength (16min)

‍bench press 10-8-6-4-2 reps @climbing

6 double db upright row b/w sets

2min restmetcon (15min)

‍40-30-20-10 reps for time

alt db snatches 22,5/15

15 burpee box jump overs 60/50

warm up (8min)
400m run

into

2 sets

50sec on/10sec off

teams of two

ski

samson stretch

bike

handwalk + push ups

‍prehab (5min)

‍2 sets

30sec on/15sec off

plank ups

side plank/side

alt single leg v-ups

‍conditioning (60min)

‍every 6min x 10

200m run

400m ski

200m run

800m bike

warm up (8min)
2 sets
45sec on/15sec off
row
sumo squat stretch
down ups
down dog & seal
prehab (4min)
tabata
hollow rocks
arch rocks
team metcon (35min)
for time
buy in
80/60cal row
into
10 rounds
10 wall balls 9/6
10 toes to bar
10 power cleans 50/35
10 burpees over bar
into
80/60cal row

warm up (6min)
2 sets
45sec on/15sec off
bike
step ups
sumo squat stretch/twisted cross
prehab (5min)
2 sets
30sec on/10sec off
plate turkish sit ups
plate russian twist
plate around the world
strength (15min)
snatch
emom x 10
2 squat snatch
*increase the weight every second lift
metcon (16min)
4 rounds
for total reps
amrap 2min
5 double db devils press 20/15
10 box jumps 60/50
max cal bike in remaining time
2min rest

warm up (5min)
amrap 5min
5 handwalk + push ups
10 twisted cross
10 scapula push ups
5 down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db top of push up hold
db bottom of push up hold
db alt renegade row in push up pos
strength (15min)
push press
5 sets
5 reps @climbing
2min rest
metcon (15min)
amrap 15min
12 alt single arm push press 20/15
12 alt double db frontrack lunges 20/15
24 sit ups

warm up (6min)
2 sets
50sec on/10sec off
ski
inverted hamstring stretch/down dog & seal
rope jumps
prehab (5min)
2 sets
30sec on/10sec off
top of ring hold
hollow hang
scapula pull ups
skill pull ups (15min)
hollow/arch rolls
hollow into hip extension
beat swings
dynamic beat swings
pause kipping pull ups
kipping pull ups
kipping chest to bar pull ups
back off set
amrap 8min
4 chest to bar pull ups/pull ups/seated strict pull ups
4 hollow into hip extension
8 banded rows
metcon (18min)
5 rounds
for time
6 deadlifts 100/70
24/18cal ski
42 double unders

warm up (4min)

‍dynamic warm up

prehab (5min)

2 sets

30sec on/10sec off

nose to wall handstand hold

kb hollow hold

kb plank hold

strength (20min)

5 giantsets

4 frontsquats @76%

8 alt cossack squats 24/16

10 plate jumps

2min rest

metcon (10mIn)

21-15-9 reps

for time

swings 32/24

hanstand push ups

target burpees

scale 24/16, box supported handstand push ups, hand release push ups

warm up (6min)
45sec on/15sec off

jumping jacks

samson stretch

down ups

handwalk

mountain climbers

lat stretch

‍prehab (4min)
tabata

hollow hold

arch hold

Unity team WOD

teams of 3

10min window for each workout

‍1. WOD

‍for time

50 wall walks

2min rest

‍2. WOD

‍10 rounds

10 wall balls 20/14

10 toes to bar

2min rest

‍3. WOD

‍2 rounds

40cal row

40 burpees over rower

2min rest

‍4. WOD

‍amrap 10min

5 shoulder to overhead 50/35

5 chest to bar pull ups

2min rest

‍5. WOD

‍40-30-20-10 reps

power cleans 60/45

box jump overs 60/50

2min rest

‍6. WOD

‍4 rounds

30cal bike

30m sled push 100/80

2min rest

‍7. WOD

‍amrap 10min

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

alt db snatches 20/15

weighted sit ups

2min rest

‍8. WOD

‍for time

2000m ski

*every 2min 10 synch goblet lunges

2min rest

‍9. WOD
600m sandbag bear hug carry 2x45/30

2min rest

‍10. WOD
amrap 10min

YGIG1 rope climb

5 hand release push ups

warm up (8min)

‍2 sets

50sec on/10sec off

ski

step ups

samson stretch

bike

‍prehab (7min)

‍3 rounds

30sec on/15sec off

plate hollow hold

plate pass through

tuck sit hang

nose to wall handstand hold

‍conditioning (50min)

‍4 rounds

every 5min x 10

20/15cal ski

10 box jumps 20m sandbag carry

20/15cal bike

scale 15/10

goal should be to work consistently.

warm up (4min)
50sec on/10sec off

bike

instep stretch + rotation

row

twisted cross

‍prehab (5min)
2 sets

30sec on/10sec off

db single arm turkish sit ups

db side plank hold/side

‍team metcon (35min)
for time

8 rounds

15/10cal bike

10 double db hang power snatches 20/15

10 pull ups

into

8 rounds

15/10cal row

5 double db devils press 20/15

5 burpee pull ups

warm up (4min)
2 sets

50sec on/10sec off

ski

sumo squat stretch/handwalk + push up

‍prehab (5min)
2 sets

30sec on/10sec off

barbell hollow hold

tuck sit hang

side plank raises/side

‍strength (15min)

‍upper body push/pull

4 sets

3 banded shoulder press @climbing

max unbroken strict pull ups

scale banded pull ups, retracted ring rows, ring rows2min rest

‍metcon (15min)

‍for time

60 deadlifts 50/35

60/45cal ski

40 shoulder to overhead 50/35

40/35cal ski

20 thruster 50/35

20/15cal ski

scale 35/25

warm up (6min)
2 sets

50sec on/10sec off

ski

down ups

instep stretch + rotation/sumo squat stretch

‍prehab (6min)

‍3 sets

30sec on/10sec off

plank hold left arm/right leg

plank hold right arm/left leg

reverse snow angels

‍strength (10min)

‍for quality

30 kb turkish get ups 24/16

scale 12/8

‍metcon (25min)

‍emom x 25

1. 12 wall balls 20/14

2. 20m sled push 100/80

3. 12 burpees

4. 20sec l-sit hang

5. 20m sandbag carry 70/45

‍

scale 45/30, 60/40, 14/10

warm up (4min)
2 sets

50sec on/10sec off

bike

inverted hamstring stretch/down dog & seal

‍prehab (5min)
3 sets

30sec on/10sec off

kb flutterkicks

alt kb renegade row

‍strength (10min)

‍work up to a heavy hang power snatch

‍metcon (20min)

‍5 rounds

for total reps

amrap 2min

20 swings 24/16

20 sit ups

max cal bike in remaining time

2min rest

scale less reps, 20/12

warm up (6min)
2 sets

50sec on/10sec off

row

wall squats with 3sec pause in bottom

step ups

‍prehab (5min)
2 sets

30sec on/15sec off

kb flutterkicks

kb russian twist

tuck sit hang

‍strength (18min)

‍every 2min x 6

3 backsquats @86%

6 kb frontrack step ups 24/16

‍metcon (12min)

‍amrap 12

15/10cal row

10 box jump overs 60/50

5 toes to bar

scale knee raises

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

down ups

down dog & seal/twisted cross

‍prehab (4min)
tabata

hollow hold

arch hold

‍skill handstand push ups (15min)

‍2 sets

5 push ups

5 pike push ups

5 kneeling box supported handstand push ups

30sec rest

2 sets

2 kicks ups with 3sec pause on top

1 neg hspu @4sec down

30sec rest

back off set

emom x 10

1. 4-6 kipping handstand push ups

2. 10 nose to wall plate walks

scale box supported hspu, plate walks in push up pos

‍metcon (15min)

‍5 rounds

for time

30 double unders

10 double db burpee 20/15

5 double db thruster 20/15

‍

scale 15/10

warm up (4min)
45sec on/15sec off

bike

sled pull

ski

down dog & seal

‍prehab (5min)
3 sets

30sec on/10sec off

kb flutterkicks

kb russian twist

kb renegade row

‍conditioning (48min)

‍4 sets

for max reps

2min bike

1min rest

2min farmers carry 24/16

1min rest

2min ski

1min rest

2min double kb frontrack carry 24/16

1min rest

warm up (7min)
400m run

into

amrap 4min

2 down ups

4 down dog & seal

6 sumo squat stretch

‍prehab (5min)
3 sets

30sec on/15sec off

tuck sit hang

shoulder taps in push up pos.

barbell roll outst

eam WOD (30min)
for time

in teams of two

amrap 30min

2-4-6-8-10-12-14-16-18-20-etc

thruster 40/30

burpee box jump overs 60/50

toes to bar

scale 30/20, knee raises

warm up (4min)
amrap 4min

10 alt instep stretch + rotation

10 alt twisted cross

10 dynamic bridge

‍prehab (5min)
3 sets

30sec on/15se off

nose to wall handstand hold

arch hold

alt single leg barbell good mornings @unloaded bar

‍strength (10min)

‍emom x 8

1. 3 deadlifts @85%

2. 9 db glute bridge 20/15

‍metcon (20min)

‍for time

10-1 reps sandbag over shoulder 70/45

4 wall walks b/w sets

‍

scale 45/30, inchworm

warm up (6min)

‍2 sets

50sec on/10sec off

ski

samson stretch

handwalk + push ups

prehab (5min)

‍3 sets

30sec on/10sec off

single arm db turkish sit ups/side

alt db renegade row

‍strength (15min)

‍5 sets

4 frontsquats @80%

2min rest

‍metcon (15min)

‍amrap 15min

12/8cal ski

8 alt db snatches 22,5/15

8 alt db overhead lunges 22,5/15

scale 15/10

warm up (6min)

‍45sec on/15sec off

rope jumps

down dog and seal

twisted cross

‍prehab (5min)

‍2 sets

30sec on/15sec off

hollow hold

arch hold

tuck sit hang

scapula pull ups

‍skill toes to bar (15min)

‍2 beat swings

4 dynamic beat swings

4 straight leg raises

3 sets

complex

1 dynamic beat swing + 1 straight leg raise + 1 toes to bar + 1 straight leg raise + 1 dynamic beat swing

30sec rest

back off set

emom x 10

1. 5 banded straight leg raises

2. 10 bench supported toes to bar

‍metcon (20min)for time

120 double unders

60 hand release push ups

30 pull ups

60 double unders

30 handstand push ups

20 chest to bar pull ups

30 double unders

10 strict handstand push ups

10 BMU

scale single unders (x2), kneeling push ups, kneeliing box supported hspu, feet box supported hspu, ring row, jumping pull ups, burpee strict pull up

warm up (6min)
2 sets

50sec on/10sec off

row

samson stretch

dynamic bridge

‍prehab (5min)
2 sets

30sec on/15sec off

rower pike ups

barbell sumo stance good mornings @unloaded bar

barbell hollow hold

‍strength (12min)

‍work up to a heavy complex

power clean + hang squat clean

‍metcon (16min)

‍4 rounds

for total reps

2min on/2min off

20/15cal row

max power cleans 60/45

scale 15/10, 40/30

warm up (6min)
2 sets

45sec on/15sec off

bike

wall squats with 2sec pause in bottom

handwalk + push ups

‍prehab (5min)

‍2 sets

30sec on/10sec off

medball hollow hold

medball pull overs

medball russian twist

‍strength (10min)
every 2min x 5

3 push jerks @85%

6 turkish sit ups 15/10

‍metcon (20min)
3 rounds

for time

40/30cal bike

40 wall balls 20/14

40 sit ups

warm up (5min)

‍50sec on/10sec off

bike

rope jumps

ski

handwalk + push ups

row

‍prehab (5min)
2 sets

30sec on/10sec off

plank ups

side plank raises/side

reverse plank hold

‍conditioning (55min)

‍8 sets

20/15cal bike

20 double unders

20/15cal ski

20m filly carry 16/12

20/15cal row

2min rest

scale 40 single unders

‍functional (12min)
3 sets

teams of two

10 db pull overs

5 db complex

*1 db push up + 2 alt db renegade rows

rest as needed

warm up (6min)
amrap 6min

YGIG

15/10cal ski

5 down ups

5 barbell good morning @unloaded bar

5 behind the neck shoulder press @unloaded bar

‍prehab (5min)

‍3 sets

30sec on/10sec off

plate turkish sit ups

plate russian twist

plate pull throught

eam WOD (30min)
for time100/75cal row

50 clean & jerk 50/35

100 burpees over bar

50 clean & jerks 50/35

100/75cal row

scale 35/25

warm up (3min)

‍dynmaic warm up

‍prehab (6min)

‍3 sets

30sec on/10sec off

tuck sit hang on rings

barbell side bends

barbell roll outs

‍benchmark (25min)
"Tom"

amrap 25

min

7 muscle ups

11 thruster 70/45

14 toes to bar

scale BMU, burpee pull up, 40/30, straight leg raises, knee raises

warm up (6min)

‍amrap 6min

12/8cal row

20 single unders

6 alt samson stretch

6 alt inverted hamstring stretch

‍prehab (6min)

‍3 sets

30sec on/10sec off

plate flutterkicks

plate turkish sit ups

plate pull through

‍functional (15min)

‍3 sets

6 plate elevated single leg squat/side 15/10

6 plate cyclist squats 15/10

12 alt plate def single leg deadlifts 15/10

2min rest

‍metcon (15min)

‍for time50-35-20 reps

row

swings 24/16

*50 double unders b/w sets

scale single unders (x2)

warm up (6min)

‍2 sets

45sec on/15sec off

down ups

ring rows

step ups

‍prehab (4min)

‍tabata

hollow rock

arch rock

‍skill (12min)
bar muscle up

2 sets

5 belly to bar

5 bar floor muslce ups

5 bar floor dips

2 sets

5 jump into hollow

5 hip kipp drills

back off set

emom x 8

1. 1-3 BMU

2. 30sec top of dip hold

scale seated BMU, top of dip on box hold

‍metcon (18min)
8 rounds

for time

8 chest to bar pull ups

8 8 shoulder to overhead 50/35

8 burpees over bar

scale 35/25 pull ups, jumping pull ups, ring rows

warm up (6min)

‍2 sets

45sec on/15sec off

instep stretch + rotation

handwalk + push ups

sumo squat stretch

‍prehab (4min)

‍3 sets

30sec on/10sec off

barbell hollow hold

barbell roll outs

‍strength (8min)

‍squat snatch

emom x 8  

1 rep @climbing

‍metcon (14min)
for time

21-15-9 reps

sumo deadlift high pulls 40/30

push ups

into

9-15-21 reps

overhead squat 40/30

sit ups

warm up (4min)

‍2 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch

‍prehab (5min)

‍2 sets

30sec on/10sec off

wall squats with 2sec pause in bottom hollow hold

tuck ups

‍strength (10min)

‍backsquat

every 2min x 5

3 backsquats @88%

6 alt db suitecase lunges 20/15

‍metcon (12min)
amrap 12min

2-4-6-8-10-etc

double db devils press 20/15

box jump overs 60/50

‍

scale 15/10

warm up (6min)
2 sets

45sec on/15sec off

ski

sumo squat stretch

ring rows

‍prehab (5min)
2 sets

30sec on/10sec off

hollow hang

marching plank

reverse snow angels

‍metcon (35min)

‍teams of two

for time

120/90cal ski

120 wall balls 20/14

120 toes to bar

60/45cal ski

60 wall balls 20/14

60 pull ups

30/25cal ski

30 wall balls 20/14

30 chest to bar pull ups

warm up (3min)
dynamic warm up

‍prehab (6min)
3 sets

30sec on/10sec off

banded pull downs

banded side rotations/side

banded hollow hold

‍skill (10min)
rope climb

emom x 10

1. 1-2 rope climbs
2. 20sec l-sti on parallettes

‍metcon (24)
emom x

1. 12-16 double kb swings 24/16

2. 20m double kb frontrack carry 24/16

3. 20 sit ups

4. 20m sled push 80/60

‍

warm up (6min)
2 sets

50sec on/10sec off

row

sumo squat stretch/intstep stretch + rotation
prehab (5min)
3 rounds

30sec on/10sec off

top of push up hold

bottom of push up hold

marching plank

‍benchmark (40min)
"Ned"

7 rounds

for time

11 bodyweight back squats

1000m row

warm up (6min)
amrap 6min

30 rope jumps

5 shoulder press with 2sec pause on top (unloaded bar)

5 down ups

‍prehab (5min)
2 sets

30sec on/10sec off

tuck sit hang

scapula push ups

plank ups

‍strength (12min)

‍5 sets

1 pause push jerk + 2 push jerk (climbing)

rest as needed

‍conditioning 14min
amrap 14min

2 wall walks

4 bar muscle ups

8 burpee to target

24 double unders

scale inchworm, strict pull ups, single unders (x2)

warm up 8min
2 sets

45sec on/15sec off

bike/ski

samson stretch

step ups

prehab

2 sets

30sec on/10sec off

alt single leg v-ups

side plank ups

arch hold

‍strength 13min
frontsquats

4 sets

3 frontsquats @85%

45sec wall sit

2min rest

‍metcon 20min

‍for time

50/40cal ski

50 double db frontrack lunges 20/15

50 toes to bar

50 box jump overs 60/50

50 double db push jerks 20/15

50/40cal bike

warm up 6min
400m run

into

2 rounds

10 barbell good mornings (unloaded bar)

5 down dog & seal

‍prehab (5min)
2 sets

30sec on/10sec off

hollow hold

side plank raises/side

‍strength 15min

every 90sec x 6

1 power clean @90%

20sec l-sit hang

scale tuck sit hang

‍metcon 15min
4 rounds

for time

400m run

12 double db hang power cleans 20/15

8 handstand push ups

scale 15/10, box supported handstand push ups, hand release push ups

warm up (6min)
400m run

2 rounds

150/100m row

10 inverted hamstring stretch

5 handwalks

‍prehab (5min)
3 sets

30sec on/10sec off

plank ups

plank side ups

reverse snow angels

conditioning (50min)

every 5min x 10

200m run

40m sandbag carry 70/45

250/200m row

10 burpees

‍functional (15min)

‍4 sets

10 db glute bridge floor press

10 seated db shoulder press

10 db alt renegede row in push up pos

2min rest

warm up (6min)

‍2 sets

teams of two

45sec on/15sec off

bike/row

samson stretch/inverted hamstring stretch

step ups

‍prehab (5min)

‍2 sets

30sec on/10sec off

kb flutterkicks

kb russian twist

kb renegade row in push ups position

‍metcon (30min)

‍teams of two

amrap 14min

buy in 80/60cal bike

12 swings 32/24

12 box jumps 60/50

2min rest

amrap 14min

buy in 80/60cal row

12 kb goblet lunges 32/24

12 burpees to target

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

handwalk

dynamic bridge

‍prehab (5min)
3 sets

30sec on/10sec off

barbell hollow hold

barbell side bends

tuck sit hang

‍strength (15min)

‍bench press

4 sets

8 reps @75%2min rest

‍metcon (14min)
amrap 14min

20 double unders

10 toes to bar

5 thruster 50/35

scale single unders (x2), 30/20, knee raises

warm up (6min)
2 sets

45sec on/15sec off

bike

inverted hamstring stretch

twisted cross

‍prehab (6min)
3 sets

30sec on/10sec off

banded Y´s

shouler taps in push up positon

reverse plank hold

‍strength (15min)
work up to a heavy complex power snatch + overhead squat

‍metcon (15)
12 rounds

for time

8 hang power snatches 40/30

12/8cal bike

scale 30/20

warm up (6min)
2 sets

45sec on/15sec off

step ups

handwalk

ring rows

‍prehab (8min)
3 sets

30sec on/15sec off

barbell hollow hold

tuck sit hang

barbell roll outs

‍benchmark (20min)

‍"Danny"

amrap 20min

30 box jumps 60/50

20 push press 50/35

30 pull ups

scale 40/30, jumping pull ups, ring rows

warm up (6min)
2 sets

50sec on/10sec off

rowstep ups

lateral squat stretch

‍prehab ((5min)
2 sets

30sec on/10sec off

wall squats with 2sec pause on bottom

hollow hold

rower pike push ups

‍strength (12min)
backsquats

every 2min x 6

10 airsquats

2 backsquats @90%

‍metcon (15min)

4 rounds

for time

20/15cal row

10 double db burpee box step overs 22,5/15

scale15/10

warm up (6min)

2 sets50sec on/10sec off

ski

instep stretch + rotation

ring rows with 2sec pause on top

prehab (5min)

2 sets30sec on/10sec off

plate turkish sit ups

plate russian twist

plate pull through

strength/skill (10min)

every 2min x 5

5 strict pull ups

20-30sec nose to wall handstand hold

metcon (24min)

for time1000/800m ski

15 wall walks

30 deadlfits 60/45

500/400m ski

10 wall walks

20 deadlifts 70/50

250/200m ski

5 wall walks

10 deadlifts 80/60

scale40/30, 50/40, 60/50, inchworm

warm up (6min)

‍teams of two

2 sets

50sec on/10sec off

bike/row

stretch

stretch

‍prehab (10min)
3 sets

40sec on/10sec off

plank hold

star plank hold/side

reverse plank hold

‍conditioning (45min)

‍teams of two

for time

100/75cal bike

100/75cal row

80/60cal bike

80/60cal row

60/45cal bike

60/45cal row

40/30cal bike

40/30cal row

20/15cal bike

20/15cal row

*increase the pace from round to round

warm up (5min)

‍2 rounds

15/10cal ski

10 sumo squat stretch

5 handwalk + push ups

10 dynamic bridge

‍prehab (5min)

‍2 sets

30sec on/10sec off

medball hollow hold

medball russian twist

nose to wall handstand hold

‍metcon (35min)

‍teams of two

for time

120/100cal ski

160 wall balls 20/14

80 pull ups

60/45cal ski

80 burpees

160 db hang power clean & jerk 22,5/15

120/100cal ski

scale 14/10, 15/10

warm up (3min)

‍dynamic warm up

prehab (5min)

2 sets

30sec on/10sec off

banded face pulls

banded pull downs

banded T´s

‍skill (15min)

‍pull ups

2 sets

30sec hollow hold

30sec arch hold

30sec hollow/lat activation

2 sets

3 beat swings

6 dynamic beat swings

2 pause kipping pull ups

60sec rest

scale jumping pause kipping pull ups

back off set

emom x 6

1. 6-10 kipping pull ups

2. 6-10 russian kb swings

scale banded kipping pull ups, seated strict pull ups

‍metcon (15min)

‍21-15-9 reps

hang power cleans 60/45

handstand push ups

into

12-6-3 reps

power cleans 80/55

strict hspu

scale

45/30, 60/40, hand realease push ups, box supported hspu, elevated hspu

warm up (4min)
2 sets

45sec on/15sec off

bike

samson stretch/dynamic bridge

‍prehab (5min)

‍3 sets

30sec on/10sec off

db side plank raises/side

db hollow pull overs

‍functional (15min)
4 sets

10 half kneeling db arnold press/side

10 db bench pull overs

10 db bird dog row/side

2min rest

‍metcon (16min)

‍4 rounds for total reps

2min on/2min off

20/15cal bike

10 alt double db frontrack lunges 20/15

max burpees over db`s

warm up (4min)
2 sets

50sec on/10sec off

row

inverted hamstring stretch/

down dog & seal

‍prehab (5min)
3 sets

30sec on/10sec off

db single arm turkish sit ups/side

hollow hang

rower pike push ups

‍strength (15min)

‍work up to a heavy deadlift

‍metcon (15min)

‍amrap 15min

20/15cal row

15 toes to bar

10 alt db snatches 25/20

scale straight leg raises, 15/10

warm up (5min)

2 sets

200m run

10 step ups

10 wall squats with 2sec pause in bottom

prehab (5min)

2 sets

30sec on/10sec off

medball hollow hold

medball russian twist

medball glute bridge pull overs

benchmark (35min)

"Kelly"

5 rounds

for time

400m run

30 box jumps 60/50

30 wall balls 20/14

scale14/10

warm up (6min)
2 sets

45sec on/15sec off

rope jumps

dowel pass through

lateral squat stretch

‍prehab (5min)
2 sets

30sec on/10sec off

banded T´s

banded Y`s

banded upright rows

‍strength (15min)

‍overhead squats

6 sets

3 reps @climbing

90sec rest

‍metcon (12min)

‍6 rounds for time

50 double unders

5 sandbag over shoulder 70/45

scale single under (x2), 1min practice, 45/30

warm up (8min)

‍2 sets

50sec on/10sec off

row

stretch

ski

stretch

‍prehab (6min)

‍teams of two

amrap 6min

over and under

‍conditioning (60min)

‍teams of two

for time

4000m row

80 burpees over erg

4000m ski

80 sled pull