WOD

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

warm up (4min)
dynamic warm ups
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
tuck sit hang
strength (14min)
work up to a heavy power clean
metcon (18min)
for time
30 hang power cleans 50/35
60 toes to bar
20 power cleans 60/45
40 handstand push ups
10 squat cleans 80/60
20 bar muscle ups
scale 35/25, 40/30, 50/35, knee raises, hand release push ups, jumping bar muslce ups, chest to bar pull ups, burpee pull ups

warm up (6min)
2 sets
45sec on/15sec off
shuttle runs
step ups
down dog & seal/twisted cross
prehab (5min)
2 sets
30sec on/10sec off
tuck sit hang
sandbag bear hug hold
double db side bends
strength(/skill (18min)
kipping pull ups
back off set
emom x 10
1. 3-8 pull ups
2. 6-12 banded pull downs
metcon (16min)
emom x 16
1. 8 shuttle runs (2x7m)
2. 5 sandbag over shoulder 70/45
3. 30sec l-sit hold
4. 10 double db box step overs 22,5/15
scale 45/30, 15/10

warm up (4min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
kb twist
kb pass through
strength (18min)
work up to a heavy snatch balance + overhead squat
back off set
emom x 6
complex @80%
scale pause frontsquat + frontsquat
metcon (15min)
8 rounds
for time
6 swings 32/24
12 alt goblet lunges 32/24
18 sit ups
scale 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
rower pike ups
barbell top of press hold @unloaded bar
strength (20min)
5 sets
5 shoulder press @78% (heavy)
max strict chin ups
3min rest
scale strict banded chin ups, seated chin ups
metcon (12min)
amrap 12min
20/15cal row
10 shoulder to overhead 50/35
scale 30/20

warm up (6min)
2 sets
45sec on/15sec off
bike
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell roll outs
strength (18min)
work up to a heavy deadliift
metcon (16min)
4 rounds
for total reps
2min on/2min off
20 burpees on plate
max cal on bike

warm up
200m run

into

2 sets

45sec on/15sec off

row

handwalk+push up/sumo squat stretch

‍prehab
3 sets

30sec on/10sec off

tuck sit hang

plank hold

‍conditioning

‍every 5 min x 10

alt. between 1&2

1. 400m run 20 air squats

10 push ups

2. 500/400m row

15 burpee double jump over rower

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
sumo squat stretch/down dog & seal
prehab (5min)
tabata
hollow hold/arch hold
metcon (35min)
in teams of two
for time
4 rounds
400m run
40 thruster 40/30
40 burpees over bar
scale 30/20

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push ups/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell good mornings @unloaded bar
strength
every 2min x 7
2 deadlifts @85% (heavy)
12 plate pass through @ahap
metcon (15min)
for time
21-15-9 reps
power snatches 40/30
toes to bar
into
9-6-3 reps
power snatches 60/45
bar muscle ups
scale 30/20, knee raises, 40/30, jumping bar muscle ups, chest to bar pull ups

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/lateral squat stretch/handwalk
prehab (5min)
3 sets
30sec on/10sec off
medball plank
medball turkish sit up
strength (20min)
frontsquat
work up to a 2rm
back off set
every 2min x 3
2 reps @90%
metcon (15min)
for time
2 sets
50 wall balls 9/6
50/38cal row
2min rest
scale 6/4

warm up (6min)
3 sets
45sec on/15sec off
down ups
handwalk + push up/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
double db top of push up hold
tuck sit hang
strength (18min)
every 90sec x 7
3 push jerks @83% (heavy)
metcon (14min)
amrap 14min
12 double db burpees 22,5/15
6 strict nose to wall handstand push ups
12 double db shoulder to overhead 22,5/15
12 chest to bar pull ups
scale 15/10, hand release push ups, pull ups, jumping pull ups

warm up (6min)
2 sets
45sec on/15sec off
ski
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
roll outs
strength (10min)
work up to a heavy squat clean
metcon (22min)
every 2min x 3
8/6cal ski
3 squat cleans @70% of complex
2min rest
every 2min x 3
10/8cal ski
2 squat cleans @80%
2min rest
every 2min x 3
12/9cal ski
1 squat clean @90%

WOD 1

„chipper“

for time

40/30cal row

20 burpees over rower

40 wall balls 9/

‍

‍WOD 2

for max reps

2 rounds

1min on/1min off

wall walks

toes to bar/knee raises

‍
WOD 3

1rm

complex

power clean + front squat + jerk

‍WOD 4

Quiz

‍
WOD 5 ‍

3 rounds

for total reps

2min on/1min off

30/20cal bike

max box get overs mit Ei auf Löffel

‍
WOD 6

for time

21-15-9 reps

shoulder to overhead 40/30

200m run after each set

‍

WOD 7

3 rounds

for time

20/15cal ski

10 deadlifts 100/70

20 sit ups

‍

Finale

for time

30 handstand push ups

30 hang power snatches 40/30

30 pull ups

30 overhead squats 40/30

‍

Frohe Ostern!

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
row
down ups
samson stretch/instep stretch + rotation
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
double db side bends
metcon (40min)
teams of two
6 rounds
200m run
20 double db hang power snatches 22,5/15
200m row
20 alt double db frontrack lunges 22,5/15
20 burpees over erg

OPEN GYM

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tempo barbell good mornings @unloaded bar
tuck sit hang
strength (14min)
benchpress
work up to a 1rm
metcon (20min)
emom x 20
1. 10 double db bench press 25/15
2. 5-10 strict pull ups
3. 5 deadlifts 120/90
4. 40sec weighted plank @20/15
scale 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
nose to wall handstand hold
tuck sit hang
strength/gymnastic
skill handstand walk
back off set
5 sets
30sec handstand hold
15sec rest
45sec handstand walk
60sec rest
scale wall facing/backfacing hanstand hold, wall facing/backfaching alt shoulder taps
metcon (20min)
amrap 20min
20/15cal row
4 wall walks
8 toes to bar
10 handstand push ups
12 double db box step overs 22,5/15
scale knee raises, kneeling push ups, 15/10

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
samson stretch/lateral squat stretch/handwalk
prehab (5min)
3 sets
30sec on/10sec off
top of press hold (snatch grip) @unloaded bar
strength (18min)
work up to a heavy complex
power snatch + hang squat snatch + overhead squat
metcon (16min)
for time
3 rounds
20/15cal ski
10 hang power snatch 40/30
2min rest
3 rounds
20/15cal bike
10 overhead squats 40/30
scale 15/10, 30/20, frontsquats

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
db top of push up hold
db bottom of push up hold
strength
tempo backsquats @40X1
every 2min x 7
4 reps @72%
metcon
12 rounds
for time
4 double db hang squat cleans 22,5/15
6 double db push ups 22,5/15
20 double unders
scale 15/10, kneeling db push ups, single unders (x2)

warm up
3 sets

45sec on/15sec off

bike/row/shuttle runs

sumo squat stretch/handwalk/samson stretch

‍prehab
3 sets

30sec on/10sec off

wall squats

top of push up hold

‍conditioning
e3mom x 15

1. 10 double kb deadlifts @ahap

20/15cal bike

2. 10 kb goblet squats @ahap

25/20cal row

3. 12m double kb suitcase lunges @ahap

14 shuttle runs (2x6m)

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of press hold @unloaded bar
metcon (35min)
in teams of two
for time
120/90cal bike
120 push ups
60 hang squat cleans 50/35
120/90cal ski
120 pull ups
60 push jerks 50/35

warm up (6min)
3 sets
45sec on/15sec off
row
down dog & seal/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
tuck sit hang
strength (18min)
work up to a heavy push jerk complex
1 push jerk with 2sec pause on top + 1 push jerk
back off set
emom x 6
2 push jerk (without pause on top) @80%
metcon (12min)
amrap 12min
6 double db devils press 22,5/15
12 toes to bar
24/17cal row
scale 15/10, knee raises

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/instep stretch + rotation/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
barbell turkish sit ups
strength (22min)
clean complex
work up to a heavy complex
clean pull + hang power clean + hang squat clean
back off set
amrap 2min
max hang power clean @70%
2min rest
amrap 2min
max hang squat cleans @60%
metcon (10min)
for time
20 burpees over bar
20 backrack lunges 60/45
20 burpees over bar
20 frontrack lunges 50/35
20 burpees over bar
20 overhead lunges 40/30
scale 40/30, 35/25, 30/20

warm up (6min)
3 sets
45sec on/15sec off
step ups
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength (15min)
gymnastic strength
emom x 15
1. 5-8 nose to wall handstand push ups
2. 10-14 toes to ring
3. 10/10 kb windmill @ahap
metcon (15min)
for time
10-9-8-7-6-5-4-3-2-1 reps
shoulder to overhead 50/35
20-18-16-14-12-10-8-6-4-2 reps
sit ups
box jump overs 60/50
scale 30/20

warm up (6min)
2 sets
45sec on/15sec off
ski
rope jumps
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @40X1
barbell turkish sit ups
strength (20min)
deadlift
6 sets
3 reps @81% (moderate heavy)
45sec weighted wall sit @ahap
rest as needed
metcon (15min)
emom x 15
1. 12/9cal ski
2. 12 alt db snatches 22,5/15
3. 30 double unders
scale 15/10, single unders (x2), 40sec double under practice

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
metcon (15min)
for time
5 rounds
10 thruster 43/29
10 chest to bar pull ups
1min rest
7 thruster 61/43
7 bar muscle ups

teenager
29/20
43/29

master 55+
29/20
43/29
pull ups
chest to bar pull ups

scale
29/20
43/29
juming chest to bar pull ups
pull ups

warm up
3 sets

45sec on/15 sec offbike/ski/down ups

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

‍prehab
3 sets30sec on/10sec off

nose to wall handstand hold

arch hold

‍conditioning

‍e2mom x 24

1. 10/8cal bike

8 kb goblet box step over 24/16

2. 12/9cal ski

6 sandbag cleans 45/30

3. 8 double db burpees 22,5/15

4 wall walks

warm up
2 sets
45sec on/15sec off
bike
step ups
samson stretch/down dog & seal
prehab
3 sets
30sec on/10sec off
tuck sit hang
plank hold
metcon (30min)
teams of 3
amrap 30min
max cal bike
max reps
20 double db burpee box step overs @22,5/15
30 toes to bar
scale 15/10, knee raises

warm up
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/down dog & seal/dynamic bridge
prehab
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
strength (20min)
every 2min x 8
4 high box jumps @ahap
2 power snatches @80% of 1rm
metcon (14min)
for time
21-15-9 reps
thruster 40/30
chest to bar pull ups
*8 wall walks b/w sets
scale 30/20, pull ups, jumping pull ups

warm up (6min)
2 sets
45sec on/15sec off
ski
bike
sumo squat stretch//lateral squat stretch
prehab (5min)
2 sets
30sec on/10sec off
sandbag bear hug hold
plank ups
hollow hold
strength (20min)
backsquats
every 2min x 7
10 jumping squats
2 backsquats @84%
metcon (16min)
emom x 16
1. 12/9cal ski
2. 6 sandbag over shoulder 70/45
3. 12/9cal bike
4. 16 sit ups

warm up (6min)
3 sets
45sec on/15sec off
shuttle run
down dog & seal/twisted cross/dynamic
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
db hollow hold
strength/functional training (18min)
4 sets
10/10 single arm db bench press @ahap
5 chin ups
5/5 single arm db lateral raises @ahap
5 strict pull ups
rest as needed
metcon
for time
120 single arm db push press 25/20
every 3min
8 shuttle runs (2x6m)
12 toes to bar

*start @min 0:00
scale 15/10, knee raises

‍

warm up (6mi)
2 sets
45sec on/15sec off
step ups
down ups
instep stretch + rotaion/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
medball plank
strength/gymnastic
skill handstand push up
back off set
emom x 10
1. 5-7 floor assistant kipp drills with 2sec pause in landing position
2. 10-12 kipping handstand push ups
rx+ def handstand push ups
scale elevated handstand push ups, box supported
metcon (20min)
10 rounds
for time
12 wall balls 9/6
12 burpee box jumps 60/50
scale 6/4, 50/30

warm up (6min)
2 sets
45sec on/15sec off
row
rope jumps
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
barbell good mornings @unloaded bar
metcon (20min)
amrap 20min
300m row
10 deadlifts 83/56
50 double unders
14-15
52/34
master 55+
61/43
scale
61/43, single unders
14-15
43/29, single unders
master 55+
43/29, single unders

warm up

‍45sec on/15sec off

bike/ski/row/shuttle run

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

‍prehab
3 sets

30sec on/10 sec off

plank

alt single leg v-ups

‍conditioning
4 rounds

1min on/40sec cool down/20sec transition

1. max cal bike

2. max shuttle runs (2x7m)

3. max cal ski

4. max burpees

5. max cal row

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/twisted cross/
dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
barbell roll outs
metcon (30min)
for time
1000/800m row
100 deadlifts 80/55
100 hand release push ups
1000/800m row
100 hang power cleans 50/35
100 burpees over bar
scale 60/40, kneeling

warm up (6min)
2 sets
45sec on/15sec off
bike
ski
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up hold on db`s
strength/skill (20min)
pull overs
back off set
every 3min x 5
1-3 pull overs
4-6 toes to bar
8-12 def db push ups
scale strict pull ups, floor assistant pull over, straight leg raises,
def kneeling push ups, push ups
metcon (18min)
for max reps
3 rounds
3min on/3min off
12/9cal bike
12/9cal ski
max double db thruster 22,5/15
in remaining time
scale 15/10, less cal

warm up (6min)
3 sets
45sec on/15sec off
3 sets
step ups
handwalk + push ups/twisted cross/dynanic
prehab (5min)
3 sets
30sec on/10sec off
barbelll top of press hold @unloaded bar
tuck sit hang
strength (18min)
5 sets
5 seated shoulder press @75% of 1rm shoulder press
10 alt barbell floor wipers
rest as needed
metcon (15min)
4 rounds
for time
5 shoulder to overhead 60/45
20 box jump overs 60/50
5 shoulder to overhead 60/45
20 chest to bar pull ups
scale 40/30, pull ups, jumping pull ups, ring rows

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tempo barbell good mornings @40X1
barbell side bends
strength (20min)
deadlift
4-2-1-4-2-1-4-2-1 reps @climing
*72%-76%-80%-74%-78%-82%-78%-83%-87%
(moderate heavy)
rest as needed
metcon (16min)
emom x 16
1. 40 double unders
2. 8-10 double kb hang power clean & jerks 24/16
3. 16-20 sit ups
4. 8-12 alt. double kb frontrack lunges 24/16
scale single unders (x2), 45sec double under practice, 16/8

warm up (6min)
3sets
45sec on/15ec off
shuttle runs
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 (18min)
overhead squat
work up to a heavy 2rm
back off set
emom x 6
1 rep @90% of 2rm
metcon (12min)
amrap 12min
5 wall walks
10 shuttle runs (2x6m)
15 toes to bar
scale inchworm, knee raises

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/downn dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/15sec off
db hollow hold
db pass through
metcon (15min)
2 Heats
OPEN 24.1
for time
21 dumbbell snatches, arm 1 22,5/15
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2 22,5/15
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1 22,5/15
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2 22,5/15
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1 22,5/15
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2 22,5/15
9 lateral burpees over dumbbell
scale 15/10 (16-54)
scale 10/5 (14-15)
scale 10/5 (master 55+)
time cap 15min

warm up (10min)
400m run
into
3 sets
45sec on/15sec off
row
instep stretch + rotation/samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
kb pass through
conditioning (50min)
every 5min x 10
200m run
250/200m row
10 swings 24/16
10 alt goblet lunges 24/16
sale 16/12

warm up (6min)
2 sets
45sec on/15sec off
shuttle runs
step ups
sumo squat stretch/handwalk
prehab (5min)
3 sets
30sec on/10sec off
teams of two
medball plank hold
tuck sit hang
metcon (35min)
for time
in teams of two
200 wall balls 9/6
100 shuttle runs (6m)
200 toes to bar
100 box jumps 60/50
*divide as needed
scale 6/4, knee raises

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
down dog & seal/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
plate hollow hold
plate pass through
strength (18min)
close grip benchpress
5 sets
4 reps @climbing
8 plate lu raises @ahap
rest as needed
metcon (20min)
10-8-6-4-2-4-6-8-10 reps
for time
double db devils press 22,5/15
pull ups
*every 4min
40 double unders
scale 15/10, single unders (x2)

warm up (6min)
3 sets
45sec on/15sec off
row
inverted hamstring stretch/instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
kb twist
strength (18min)
deadlift
5 sets
5 reps @77% (moderate heavy)
10 kb glute bridge @ahap
rest as needed
metcon (15min)
9 rounds
for time
12/9cal row
9 kb high pulls 32/24
12 sit ups
scale 20/12

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/down dog & seal/alt hip opener
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (18min)
work up to a heavy complex
snatch high pull + hang squat snatch
back off set
emom x 4
complex @80% of heaviest complex
metcon (16min)
for time
21-15-9 reps
hang power snatch 50/35
burpees over bar
into
9-15-21 reps
overhead squats 50/35
hand release push ups
scale 30/20, kneeling push ups

warm up (6min)
45sec on/15sec off
ski
instep stretch + rotation/lateral squat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
medball plank
wall squats with 2sec pause in bottom
strength (20min)
backsquat
every 2min x 7
3 reps @82% of 1rm (heavy)
metcon (16min)
teams of two
14 rounds
YGIG
14 wall balls 9/6
max distance ski

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
hollow hold
reverse snow angels
gymnastic skill
hsw
back off set
every 2min x 6
5-10m hanstand walk
20sec l-sit hang
scale
backfacing/nose to wall shoulder taps/plate walks
tuck sit hang
metcon (12min)
amrap 12min
4 wall walks
8 shoulder to overhead 50/35
12 toes to bar
scale 30/20, knee raises

warm up
3 sets

bike/row/ski

sumo squat stretch/samson stretch/handwalk

‍prehab
2 sets

30sec on/10sec off

plank raise left arm/right leg

plank raise right arm/left leg

hollow hold

‍conditioning
emom x 54

1. 10/8cal bike

2. 8-10 burpees

3. 12-16 box jumps

4. 12/10cal row

5. 10-15 hand release push ups

6. 15-20 air squats

7. 12/10 ski

8. 10-15 ring rows

9. 2-4 wall walks

warm up (6min)
45sec on/15sec off
down ups
samson stretch/instep stretch + rotation/handwalk + push up
prehab (4min)
tabata
hollow hold/arch hold
metcon (32min)
teams of two
amrap 10min
8 double db hang power clean & jerks 22,5/15
4 wall walks
6 burpees
1min rest
amrap 10min
6 double db thruster 22,5/15
6 pull ups
6 burpee box jumps 60/50
1min rest
amrap 10min
4 double db devils press 22,5/15
12 sit ups
6 burpee double jump over parallette

warm up (6min)
3 sets
45sec/15sec off
rope jumps
handwalk + push ups/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell top of press hold
tuck sit hang
strength (20min)
work up to a heavy push jerk
back off set
emom x 6
1 rep @70% with 2sec pause in catch
metcon (10min)
30-20-10 reps
for time
handstand push ups
toes to bar
100 double unders b/w sets
scale elevated handstand push ups, knee raises, single unders (x2)

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
db hollow hold
db pass through
strength (18min)
frontsquats
every 90sec x 8
2 reps @83% of 1rm
metcon(12min)
amrap 12min
12 alt db snatches 22,5/15
12 box jumps 60/50
24 sit ups
scale 15/10

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

row

instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets

30sec on/10sec off

tuck sit hang

wall squats with 2sec pause in bottom

‍strength/gymnastic
skill bar muscle ups

‍metcon (20min)‍open 20.5f

or time

40 muscle-ups

80cal row

120 wall balls 9/6

*divide as neededscale pull ups, jumping pull ups,

warm up (6min)
3 sets
45sec on/15sec off
bike
samson stretch/instep stretch + rotation/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @30X1
kb twist
strength (16min)
deadlift
work up to a heavy deadlfit
metcon (16min)
4 rounds
for total reps
2min on/2min off
12 swings 32/24
6 burpees over kb
max cal bike in remaining time
scale 20/12

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (20min)
e2min x 7
1 power clean + 1 hang power clean + 1 frontsquat + 1 push jerk @climbing
metcon (10min)
6 rounds
for time
5 power cleans 60/45
5 frontsquats 60/45
5 push jerks 60/45
scale 40/30

warm up
3 sets

45sec/15sec off

row/step ups/bike

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

‍prehab
3 sets

30sec on/10sec off

tuck sit hang

top of push up hold

‍conditioning

‍9 sets

5min on/1min off

1. 20 wall balls 9/6

20 sit ups

max cal row

2. 14 atl single arm db devils press

14 box jumps max cal ski

3. 14 double jump burpees

14 kb high pullls 32/24

max cal bike

warm up (5min)
3 sets
45sec on/15sec off
row
samson stretch/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
tuck ups
metcon (30mini)
teams of two
amrap 30min
2000/16000m row
200 thruster 40/30
100 toes to bar
max burpees over bar in remaining time
scale 30/20, knee raises

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/instep stretch + rotation/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell turkish sit ups
strength (16min)
backsquat
every 2min x 6
4 reps @80% of 1rm
metcon (16min)
4 rounds
for time
12 deadlifts 100/70
16 chest to bar pull ups
20 box jumps 60/50
scale 60/40, pull ups, banded pull ups, ring rows

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30 sec on/10 sec off
nose to wall handstand hold
arch hold
strength (10min)
e2mom x 5
4-8 strict handstand push ups
20m farmers carry @ahap
metcon (15min)
open 21.1
for time
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

warm up (6min)
2 sets
45sec on/15sec off
bike
row
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
kb twist
metcon (24min)
3 rounds
for total reps
3min on/1 min off
1. 12 burpees over erg
max row in remaining time
2. 20 alt kb goblet lunges 24/16
max bike in remaining time
functional bodybuilding (13min)
3 sets

10-15 db bench press
10 -15 db bench flys
rest as needed

3 sets

10 -15 barbell bizeps curls

10 -15 banded trizeps extension

rest as needed

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/lateral squat stretch/handwalk
prehab
3 sets
30sec on/10sec off
tuck sit hang
barbell turkish sit ups
strength (20min)
1 power snatch + 2 overhead squats
work up to a heavy complex
back off set
emom x 6
1 power snatch + 1 overhead squat @85% of heaviest complex
metcon (12min)
amrap 12min
3-6-9-12-15-etc reps
power snatch 50/35
toes to bar
burpees over bar
scale 30/20, knee raises

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
double kb side bends
rower pike ups
strength (16min)
work up to a 3rm push press
back off set
emom x 4
1 reps @90% of 3rm
metcon (15min)
42-30-18 reps
for time
row (cal)
double kb hang power clean & jerks 24/16
scale db, 16/8

warm up (8min)
2 sets
45sec on/15sec off
row
shuttle run
ski
sumo squat stretch/handwalk + push ups
prehab (5min)
2 sets
30sec on/10sec off
rower pike ups
nose to wall handstand hold

kb twist
conditioning (45min)
9 sets
4min on/1min off
1. 30/20cal row
10 burpees over erg
max air squats in remaining time
2. 15 shuttle runs (2x7,5)
15 swings 32/24
max sit ups in remaining time
3. 30 box jumps
5 wall walks
max ski in remaining time

warm up (6min)
2 sets
45sec on/15sec off
ski
bike
samson stretch/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
hollow hold
db pull through
metcon (35min)
teams of two
80-40-20 reps
ski (cal)
alt single arm db devils press 22,5/15
into
80-40-20 reps
bike (cal)
alt single arm db overhead lunges 22,5/15
scale 15/10

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
nose to wall handstand hold
medball hollow hold
strength (18min)
work up to a heavy complex
power clean & squat clean
metcon (13min)
open 17.4
amrap 13min
55 deadlifts 100/70
55 wall balls 9/6
55cal row
55 handstand push ups
scale 60/40, hand release push ups

warm up (5min)
dynamic warm up
prehab (4min)
tabata
tuck sit hang
nose to wall hanstand hold
strength/gymnastic (30min)
6 sets
45sec on/15sec off
1. sled push @100/80
2. rope climbs
3. ghd sit ups
4. nose to wall handstand push ups
5. pull overs
6. pistol squats
scale rope pulls, sit ups (weighted), elevated, box supported nose to wall hspu, strict pull ups, seated, floor assistant, feet supported pistol squat, narrow stance squat

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
db top of push up hold
strength (18min)
5 sets
5 deadlfits @78%
10 weighted glute bridge @ahap
rest as needed
metcon (15min)
for time
10 man maker 22,5/15
20 double db box step overs 60/50
8 man maker 22,5/15
16 double db box step overs 60/50
6 man maker 22,5/15
12 double db box step overs 60/50
4 man maker 22,5/15
8 double db box step overs 60/50
2 man maker 22,5/15
4 double db box step overs 60/50
scale 15/10

warm up (6min)
3 sets
45sec on/15sec off
ski
handwalk + push up/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of shoulder press hold @unloaded bar
strength (18min)
upper body push/pull
every 2min x 7
5 shoulder press @climbing
5-10 chin ups
scale banded chin ups, seated chin ups
metcon (16min)
4 rounds
for total reps
2min on/2min off
12/9cal ski
5 shoulder to overhead 60/45
max pull ups in remaining time
scale 40/30, jumping pull ups, ring row

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
strength (16min)
frontsquat
every 90sec x 8
3 reps @80%
metcon (16min)
7 rounds
for time
12 double db frontrack lunges 22,5/15
12 toes to bar
32 double unders
scale 15/10, knee raises, singel unders (x2)

warm up
2 sets

45sec on/15 sec off

ski

step ups

sumo squat stretch/handwalk+push up

‍prehab
3 sets

30sec on/10sec off

top of push up hold

hollow hold
conditioning
12 sets

3min on/1min off

1. 6 wall walks

max medball sit ups

in remaining time

2. 2 rounds „Cindy“

max box jump overs 60/50

in remaining time

"Cindy"

5 pull ups

10 push ups

15 squats

3. 12 line facing burpees

max cal ski

in remaining time

warm up (6min)
2 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10 sec off
tuck sit hang
barbell turkish sit ups
metcon (28min)
teams of two
for max reps
amrap 5min
max cal row
into
12 rounds
6 power cleans 60/45
8 toes to bar
10 burpees over bar
scale 40/30, knee raises

warm up (6min)
45sec on/15sec off
bike
ski
step ups
handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
top of press hold @unloaded bar
barbell roll outs
strength (18min)
work up to a heavy push jerk
back off set
every 45sec x 7
1 push jerk @80%
metcon (16min)
emom x 16
1. 12/9cal bike
2. 8 double db burpee 22,5/15
3. 12/9cal ski
4. 12 box jumps 60/50
scale 15/10

warm up (6min)
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/handwalk
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
strength (20min)
backsquats
work up to a heavy 1rm
metcon (15min)
for time
40-30-20-10 reps
chest to bar pull ups
frontsquats 50/35
scale pull ups, ring rows, jumping pull ups, 40/30

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (15min)
work up to a heavy power snatch
metcon (15min)
open WOD 20.1
10 rounds
for time
8 ground to overhead 43/30
10 bar facing burpees
scale 30/20

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
handwalk + push ups/twisted cross/down dog & seal
prehab (4min)
tabata
plank hold
arch hold
strength (15min)
for qualitiy
42-30-18 reps
kipping handstand push ups
toes to bar
scale elevated kipping handstand push ups, box supported hspu, straight leg raises, v-ups
metcon (16min)
amrap 16min
40 double unders
6 alt kb turkish get ups 24/16
20 sit ups
scale single unders (x2), 16/12a

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
db pull through
strength (18min)
work up to a heavy 2rm benchpress
back off set
3 sets
1min on/1min off
max benchpress @70%
metcon (15min)
3 rounds
for total reps
3min on/1:30min off
20/15cal row
10 goblet db box step overs 22,5/15
max alt single arm devils press 22,5/15
scale 15/10

warm up
3 sets

45sec on/15sec off

ski/bike/down ups

sumo squat stretch/handwalk+push up/lateral squat stretch
prehab
2 sets

30sec on/15sec off

medball hollow hold

db alt renegade row

single leg alt v-ups
conditioning
e3mom

1. 20/15 cal ski

8-10 burpees to target

2. 15/12cal bike

16-20 wall balls 9/6

3. 12-14 shuttle runs (2x6m)

12-14 weighted sit ups 15/10

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
barbell turkish sit ups
metcon (26min)
teams of two
for time
50 thruster 40/30
10 burpees over bar
40 thruster 40/30
20 burpees over bar
30 thruster 40/30
30 burpees over bar
20 thruster 40/30
40 burpees over bar
10 thruster 40/30
50 burpees over bar

scale 30/20

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (16min)
emom x 10
1 power clean @85%
metcon (14min)
open WOD 23.1
amrap 14min
60cal row
50 toes to bar
40 wall balls 9/6
30 cleans 61/43
20 muscle ups
scale 43/30, 6/4, knee raises

warm up (6min)
3 sets
45sec on/15sec off
down ups
handwalk + push up/twisted cross/dynamic bridge
prehab (4min)
tabata
tuck sit hang
top of push up hold
gymnastic (18min)
e2mom x 7
2-3 bar muscle ups
3-5 nose to wall handstand push ups
scale jumping bar muscle ups, floor assistant bmu, chest to bar pull ups,  
elevated hspu, box supportet hspu
metcon (24min)
50-40-30-20-10 reps
for time
pull ups
push ups
v-ups
scale ring rows, banded pull ups, kneeling push ups, tuck-ups

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/instep stretch + rotation/handwalk
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
db bottom of squat hold (frontrack)
strength (18min)
overhead squat
work up to a heavy overhead squat
back off set
emom x 6
1 overhead squat @85%
scale frontsquat
metcon (15min)
6 rounds
12 double db hang power snatch 22,5/15
12 double db push press 22,5/15
24 box jump overs 60/50
scale 15/10, 50/30

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/lateral squat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @40X1
top of push up hold
strength (18min)
deadlifts
work up to a heavy 3rm
*drop & go with 10sec rest b/w reps
metcon (18min)
for time
2 rounds
20 ring dips
30 deadlifts 50/35
into
100 sit ups
into
2 rounds
20 burpees over bar
30 frontsquats 50/35
scale 40/30, parallette dips, push ups

warm up (6min)
3 sets
45sec on/15sec off
bike
samson stretch/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
nose to wall handstand hold
strength (17mi)
4 sets
8/8 kb bulgarian split squats @ahap
16 kb alt cossack squats @ahap
12 kb glute bridge w/2sec pause on top
rest as needed
metcon (20min)
emom x 20
1. 12/9cal bike
2. 16 alt goblet lunges 32/24
3. 30 double unders
4. 2-4 wall walks
scale 24/16, single unders (x2)

warm up
2 sets

45sec on/15sec off

bike/ski

rope jumps

instep stretch+rotation/samson stretch

‍prehab

‍tabata

hollow hold

arch hold

‍conditioning
e2mom x 24

1. 30 du's

20m db goblet lunges 22,5/15

2. 10/8cal bike

6-8 burpee box jump over 60/50

3. 12/9cal ski

16-20 kb swings 24/16

scale: single unders (2x), 15/10, 16/12

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
double db side bends
metcon (28min)
teams of two
amrap 28min
6 wall walks
12 double db burpees 22,5/15
12 double db hang power snatches 22,5/15
30/20cal row

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
medball plank hold
strength ((18min)
gymnastic strength
e2mom x 8
4 mixed grip strict pull ups
6 strict ring dips
scale banded supported strict pull ups, seated strict pull ups, parallette strict dips, box supported strict dips
metcon (18min)
150 wall balls 9/6
*every 2min
10 box jump overs 60/50
scale 6/4, 50/30

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
kb hollow hold
top of press hold @unloaded bar
strength (18min)
3 sets
5 push press @76% of 1rm
into
3 sets
3 push press @82% of 1rm
into
3 sets
1 rep @92% of 1rm
rest as needed b/w sets
metcon (16min)
emom x 16
1. 12/9cal ski
2. 18 single arm kb shoulder to overhead 24/16
3. 20 alt kb russian twist 24/16
4. 12-14 hand release push ups
scale 16/12, kneeling hand release push ups