Strength
3x5 Strict Pull Up
0r 3 Weighted Pull Up
3x8 Front Squat
Workout
"Chest Hair"
For Time:
25 Thruster 95/65
400m Run
25 Chest to Bar Pull Up
400m Run
25 Thruster 95/65
Strength
3x5 Strict Pull Up
0r 3 Weighted Pull Up
3x8 Front Squat
Workout
"Chest Hair"
For Time:
25 Thruster 95/65
400m Run
25 Chest to Bar Pull Up
400m Run
25 Thruster 95/65
Strength
Build to Heavy
Single Hang Squat Snatch
4x20 Alt V-Up Toe Touch
Workout
9 Min AMRAP
10 Hang Squat Snatch 75/55
30 Double Under
Workout
"Deck of Cards"
52 Cards For Time
As a Class Team
Hearts: Devil Press
Diamonds: Single Arm OHS
Spades: Burpee
Club: Ab Mat Sit Up
Strength
3x 20 Seconds Each
DB Romanian Deadlift
Hallow Hold
DB Strict Shoulder Press
Arch Hold
DB Plank Row
2x Toes to Bar Progression
Workout
"Eighteen Wheeler"
18 Min AMRAP
12/9 cal Bike
15 Wallball 20/14
12 Alt DB Snatch
9 Toes to Bar
Strength
Build to Heavy
Set of 5 Deadlift
4x1 Minute Plank
Workout
Teams of 3
25 Min Cap
100 DL 135/95
200m Sled Push
75 DL 185/135
200m Sled Push
50 DL 225/155
200m Sled Push
Skill
5x1 Min Double Under Practice
4x20 GHD MB Sit Up
Workout
"Slap Happy"
5 Min
Buy In: 100 DU
12 Front Squat 95/65
4 Burpee Box Jump 24/20"
5 Min Rest
5 Min
Buy In: 100 DU
12 Front Squat 115/80
4 Burpee Box Jump 24/20"
5 Min Rest
5 Min
Buy In: 100 DU
4 Front Squat 135/95
4 Burpee Box Jump 24/20"
Strength
Build to Heavy
Complex
1 Hang Power Clean
+ 1 Power Clean
4x20 Seconds Each
Left, Right, Front Plank Hold
Workout
For time:
15 Power Clean 155/115
600m Run
10 Power Clean
400m Run
5 Power Clean
200m Run
Strength
Build to Heavy
3 Weighted Pull Up
3x25 GHD Sit Up
Workout
"Death Race"
5 Rd/Time
15/10 cal Bike
10 Burpee
Skill
5x1 Minute
HS/Handstand
Walk Practice
4x2 Ring Muscle Up
Progressions
Workout
For time:
150' Walking Lunge
150' Bear Crawl
30 Box Step Up 50/35
100' Walking Lunge
100' Bear Crawl
20 Box Step Up 50/35
50' Walking Lunge
50' Bear Crawl
10 Box Step Up 50/35
Strength
Build to Heavy
Set of 3 Push Jerk
4x15 Side KB Raise
Each Side
Workout
"Bel-Air"
15 Min AMRAP
40 Double Under
20 DB Clean & Jerk 50/35
40 Double Under
20/15 cal Row
Workout
"Jelly Belly"
For Time:
50-40-30-20-10
25-20-15-10-5
10-8-6-4-2
Ab Mat Sit Up
Bike cal
Deadlift 275/185
Skill/Core
4x1 Minute
Handstand/HS Walk
Practice
3x15 Side Plank
+ 15 Side Crunch Each Side
Workout
"Strict Nicole"
20 Min AMRAP
400m Run
Max Effort Strict Pull Up
Strength
10 Min Alt EMOM
a. 3 Behind Neck Press
+ 2 Overhead Squat
b. 15 GHD Sit Up
Workout
Every 5 Minute 5 Rd
30 Air Squat
20/15 cal Row
7 Power Snatch 115/85
Workout
"You go I go"
25 Minute AMRAP
Partners Alternating
3 Pull Up
6 Box Jump 24/20
9 Wallball 20/14
12 Push Up
15 Ab Mat Sit Up
*Each Complete before
Alternating & Only One working at a time
Strength
3xToes to Bar
Progression
Work Up to
WOD Deadlift
Workout
"Joker"
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Deadlift 225/155
Strength
Find Heavy
2 Front Squat
(Pause @ Bottom)
Find Heavy
Hang Squat Clean
Workout
"Dirt Nap"
3 Rd/Time
15 Hang Squat Clean 115/80
15 Lateral Burpee
Strength
3x3 Strict or Weighted
Pull Up
3x20 GHD MB Sit Up
Workout
"Dirt Road"
3 Rd
30 Ab Mat Sit Up
15/10 cal Bike
10 Pull Up
200m Farmer Carry 24/16kg
2 Rd
30 Ab Mat Sit Up
15/10 cal Bike
10 Pull Up
200m Farmer Carry 24/16kg
1 Rd
30 Ab Mat Sit Up
15/10 cal Bike
10 Pull Up
Strength
5x4 Behind Neck
Push Press +12 Back
Rack Lunges
Workout
"Fight Gone Bad"
3 Rd 1 Minute Each
Wallball 20/14
SDLHP 75/55
Box Jump 20"
Push Press 75/55
cal Row
Rest
Strength
5x1-3 Position
Power Clean
*Start at 65% Add Each Round
4x1 Minute Plank Hold
Workout
3 Rd
15 Power Clean 115/85
20 Push Up
2 Rd
27/21 cal Row
75 Double Under
1 Rd
35/25 cal Bike
Skill
4x1 Wallclimb
30 Second Hold
+ 30 HS Practice
3x15 Each Side
KB Side Raise
Workout
"Wall Street"
3 Rd
800m Run
40 KB Swing 24/16
40 Wallball 20/14