A, Warm Up
B, Deadlift
C, Cindy’s Cousin
5 - 4 Minute AMRAPs of
60 seconds rest between AMRAP’s
Buy In of 500/400 Meter Assault Bike
Remaining time complete
5 Deadlift 155/105
10 Hand Release Push Ups
15 Air Squats
Barbells and Benchmarks
530pm
A, Warm Up
B, DB Z Press
C, In the Out Door
14 Minute AMRAP of
12/10 Cal Row
5 Shuttle Runs
6 Toe to Bar
6 HSPU
5 Shuttle Runs
A, Warm Up
B, Clean Complex
C, Buckle Up
Every 3 Minutes for 8 Sets
4 Squat Clean Thruster 115/75
6 Burpee Box Jump 24/20
24 Double Unders (48 Sgls)
A, Warm Up
B, Back Squat
C, Smoothie
For Time
5 Rounds of
40 Double Unders (80 sgls)
8 Sgl Arm Alt DB Devil Press 50/35
12 Wall Balls 20/14
(15 Minute Cap)
D, Core
Time Permitting
3 Sets of
20 Russian Twist (10rt/lt)
45 Second Plank
(Rest as needed)
A, Warm Up
B, Snatch Complex
C, Tom the Cat
12 Minute AMRAP of
9/7 Cal Assault Bike
6 Pull Ups
3 Power Snatch 115/75
Lift
730am
Metcon
9am
A, Warm Up
B, Snipe Hunt
Teams of 2
20 Minute AMRAP of
600 Meter Run
50 Double Unders (100 Sgls)
100 Meter Farmers Carry 50/35
30 Sgl Arm Alt DB Devil Press 50/35
20 HSPU
6 Rope Climbs
A, Warm Up
B, Deadlift
C, Callousness
4 Minute AMRAP of
12 Deadlift 135/95
6 Pull Ups
30 Double Unders (60 sgls)
Rest 2 Minute
4 Minute AMRAP of
9 Deadlift 185/125
6 Burpee over Barbell
30 Double Unders
Rest 2 Minute
8 Minute AMRAP of
6 Deadlift 225/155
6 Bar over Burpee
6 Pull Ups
30 Double Unders
(20 total minutes)
A, Warm Up
B, Strict Shoulder Press
C, Purple Glitter
16 Minute AMRAP of
200 Meter Row
8 Toe to Bar
200 Meter Row
8 HSPU
A, Warm Up
B, Clean Complex
C, Popeyes Sunday Ride
For Time
Hang Power Clean
Burpee Over Bar
2,4,6,8,10,12 (135/95)
10/8 Cal Assault Bike
A, Warm Up
B, Snatch Complex
C, Rizz
6 Minute AMRAP of
6 OH Squats 95/65
12 Pull Ups
Rest 2 Minutes
6 Minute AMRAP of
6 Power Snatch 95/65
12 Wall Balls 20/14
A, Warm Up
B, Back Squats
C, Jump House
5 Rounds
-100 Double Unders (200 sgls)
10 Box Jump 24/20
5 Dbl DB Hang Squat Clean 50/35
-80 Double Unders (160 sgls)
10 Box Jump
5 Dbl DB Hang Squat Clean
-60 Double Unders (120 sgls)
10 Box Jump
5 Dbl DB Hang Squat Clean
-40 Double Unders (80 sgls)
10 Box Jump
5 Dbl DB Hang Squat Clean
-20 Double Unders (40 sgls)
10 Box Jump
5 Dbl DB Hang Squat Clean
A, Warm Up
B, Deadlift
C, Full Send Friday
For Time
15 Deadlift 185/125
15 Burpee Box Jump 24/20
25 Toe to Bar
600 Meter Run
25 Toe to Bar
15 Burpee Box Jump
15 Deadlift
A, Warm Up
B, Strict Press
C, Holy Saturday
Every 5 Minutes for 4 Sets (20 minutes)
10/8 Cal Assault Bike
6 HSPU
50 Double Unders (100 sgls)
6 Toe to Bar
10/8 Cal Assault Bike
A, Warm Up
B, Clean Complex
C, Hulkster
Every 3 Minutes for 6 Sets
15/12 Cal Row
5 Clean and Jerks
A, Warm Up
B, Snatch Complex
C, Opus
Every 2 Minutes for 7 Sets
3 Power Snatch 115/75
6 Burpee Box Jumps 24/20
-Max Cal Assault Bike remaining time.
A, Warm Up
B, Back Squats
C, One of the Longest Miles
4 Rounds of
10 Wall Ball
100 Run
10 Pull Ups
100 Run
10 Toe to Bar
100 Run
10 KB Swing 53/35
100 Meter Row
(20 Minute Cap)
Lift
730am
WOD
A, Warm Up
B, Fun and Games
Teams of 2
-Play Ball
3 Rounds of
300 Meter Run
20 Box Jumps 24/20
30 Wall Balls 20/14
Into
-Duck, Duck, Goose
2 Rounds of
300 Meter Run
21 Push Jerks 115/75
120 Double Unders (240 sgls)
(25 Minute Cap)
A, Warm Up
B, Deadlift
C, Squidward
Every 2 Minutes for 7 Sets
3 Deadlift 225/155
6 Burpee Box Jumps 24/20
-Max Cal Assault Bike remaining time.
A, Warm Up
B, Strict Shoulder Press
C, Triple Dipped
For Time
3 Rounds of
30 Double Unders (60 sgls)
12 Sgl Arm Alt DB Snatch 50/35
In to
3 Rounds of
30 Double Unders
6 Dbl DB Thruster
Into
3 Rounds of
30 Double Unders
12 HSPU
(20 Minute Cap)
D, Core
3 Sets of
20 Weighted DB Russian Twist (10rt/lt)
10 Bird Dogs (5rt/lt)
A, Warm Up
B, Clean Complex
C, 13.4
7 Minute AMRAP of
3 Clean and Jerks 115/75
3 Toe to Bar
6 Clean and Jerks
6 Toe to Bar
9, 12, 15….
Ascending Ladder
D, Core
Tabata Planks