For time:
400m row
400-meter run
100-meter farmers carry, 70-lb. dumbbells
50 sledgehammers
800-meter run
50 walking lunges
100-meter farmers carry, 70-lb. dumbbells
400-meter run
400-meter row

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Score is total number of reps completed each round.

In 20 minutes work up to a heavy 25m sled push. AHAFA.

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Score is total number of reps completed each round.

Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Record score as follows:
Round 1: back squat total reps
Round 2: L-sit total seconds
Round 3: ring row total reps
Round 4: Handstand hold total seconds
Round 5: Row total calories

5-5-5-5-5

Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Record score as follows:
Round 1: back squat total reps
Round 2: L-sit total seconds
Round 3: ring row total reps
Round 4: Handstand hold total seconds
Round 5: Row total calories

For time (20min cap)
50 wall ball buy in

3rounds of
15 thrusters (135/115)
15 pull ups

50 wall ball cash out

VIOLA

AMRAP 20
Run 400m
11 Power Snatches (95/75)
17 Pull Ups
13 Power Cleans (95/75)

Find your 1 rep max!

VIOLA

AMRAP 20
Run 400m
11 Power Snatches (95/75)
17 Pull Ups
13 Power Cleans (95/75)

Perform 5 rounds of the following:

30 seconds of toes to bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body weight deadlifts
Rest 30 seconds
30 seconds of handstand push ups
Rest 30 seconds

Score is total reps.

Perform 10 rounds of the following:

30 Seconds Toes to Bar
Rest 30 Seconds
30 Seconds Dips
Rest 30 Seconds
30 Seconds Body weight Deadlifts
Rest 30 Seconds
30 Seconds Handstand Push Ups
Rest 30 Seconds

Score is total reps.

Partner Workout!
Split up reps however you like.

50 burpees
100 double unders
50 wall balls (20/14)
100 deadlifts (135/95)
50 push ups (hand release)
100 kb swings (53/35)
50 pull ups
100 slam balls (30/20)
50 ground to overhead (75/55)
100 sit ups
50 sledgehammers
100m overhead walking lunges (if plate touches the ground, 400m run penalty)

3 rounds for time:
15 KB Goblet Squats (70/53)
20 KB Snatch (10/side) (70/53)
25 Tire Flips or Run 800

You may alternate the tires and running if you wish.

In 20 minutes, build to a heavy 15m yoke or zercher carry.

3 rounds for time:
15 KB Goblet Squats (70/53)
20 KB Snatch (10/side) (70/53)
25 Tire Flips or Run 800

You may alternate the tires and running if you wish.

A. 21-15-9
Deadlift (225/15%)
Wall Ball (30/20)

Rest 5 minutes before part B.

B. For time:
9-7-5 Front Squat (205/145)
18-14-10 Lateral Burpee Over Bar

Rest 5 minutes before part C.

3 rounds for time (10 min cap)
15 Thruster (AHAFA)
15 Strict Chin Up

10 minutes Gymnastic practice.

Choose a gymnastic movement (ring work, handstands, etc.)

A. 21-15-9
Deadlift (225/15%)
Wall Ball (30/20)

Rest 5 minutes before part B.

B. For time:
9-7-5 Front Squat (205/145)
18-14-10 Lateral Burpee Over Bar

Rest 5 minutes before part C.

3 rounds for time (10 min cap)
15 Thruster (AHAFA)
15 Strict Chin Up

5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.

10 minute EMOM
1 Hang Clean + 1 Jerk

Start at 65%. Increase weight every 1-2 sets if lifts are successful.

Overhead Squat

In 7 minute window, accumulate as many high quality sets of 5 reps as possible.

start with empty barbell, add load if moving well.

5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.,5 rounds, each for time:
7 KB Swings (80-55)
5 Squat Cleans (185/125)
3 Jerks (185/125)

Go AHAFA. Start a new round every 3 minutes.

8-minute AMRAP
7 Hang Squat Snatch (115/75)
14 Toes to Bar
200m Run

Rest 5 minutes before part B.

8 Minute AMRAP

15 Calorie Row
15 Wall Ball (20/14)
15 DB Bent Row (each side)

Rest 5 minutes before part C.

8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

Alternate A1/A2 for 8 rounds

A1. 5 Deadlifts (70-75%)

A2. 3-5 Strict HSPU (or handstand holds)

score is weight on deadlifts.

8-minute AMRAP
7 Hang Squat Snatch (115/75)
14 Toes to Bar
200m Run

Rest 5 minutes before part B.

8 Minute AMRAP

15 Calorie Row
15 Wall Ball (20/14)
15 DB Bent Row (each side)

Rest 5 minutes before part C.

8 Minute AMRAP

10 Burpee Box Jump Over (24/20)
10m Sled Pull (AHAFA)
10 Front Rack Walking Lunch /side (AHAFA)

4 rounds, 3 min each:
30 sec max reps strict pull ups
30 sec max reps push ups

In remaining 2 minutes – Abs:
10 V-Ups
20 Lying Leg Raises
10 Sit Ups
10 Hollow Rocks

3 rounds for time (15 minute cap)

15m Farmers Carry (HEAVY!)
60 Double Unders
9 Thrusters (135/95)
18 Calorie Row

Alternate A1/A2 for 8 rounds.

A1. 3 Back Squat (70-75%)
A2. 1-5 Muscle Ups (or Ring Pullups and Ring Dips)

Start a new set every 2 minutes.

Score is weight on back squat.

4 rounds, 3 min each:
30 sec max reps strict pull ups
30 sec max reps push ups

In remaining 2 minutes – Abs:
10 V-Ups
20 Lying Leg Raises
10 Sit Ups
10 Hollow Rocks

3 rounds for time (15 minute cap)

15m Farmers Carry (HEAVY!)
60 Double Unders
9 Thrusters (135/95)
18 Calorie Row

Partner WOD

100 box jumps
100 pull ups
100 kb swings
100 walking lunges
100 knees to elbow
100 push press
100 sit ups
100 wall balls
100 burpees

Split reps however you like between partners.

21-15-9
DB Thruster (115/75)
Push Ups

In 20 minutes work up to a heavy set of 5 stone to platforms

15 minute EMOM, rotating minutes:
1 – Yoke Carry or Zercher Carry – build to a heavy 15m carry. Add load each minute.
2 – Double KB Snatch – build to a heavy 5 and maintain a heavy weight.
3 – REST

21-15-9
DB Thruster (115/75)
Push Ups

20 minute AMRAP
25 ft. Overhead Walking Lunge (95/65)
8 Bar-facing Burpees
25 ft. Overhead Walking Lunge
8 Chest to Bar Pull Ups

Option 1: Muscle Ups
Work on Muscle Ups or Ring Pull Ups and Ring Dips

Option 2: Handstands
Work on handstands, handstand push ups, or handstand walks.

20 minute AMRAP
25 ft. Overhead Walking Lunge (95/65)
8 Bar-facing Burpees
25 ft. Overhead Walking Lunge
8 Chest to Bar Pull Ups

Hang Clean + Jerk

5 minute EMOM
2 Cleans + 1 Jerk every minute.

Start at 65%.

Wall Ball Challenge

How many sets of 30 unbroken wall balls can you do in a 6 minute window?

(20/14)

9 minute AMRAP
15 V-Ups
10 Deadlift (115/75)
5 Power Snatch (115/75)

5 minute Row Sprint for total calories.

Row, Jog or Walk 20 minutes at an easy pace.

Alternate A1/A2/A3/A4 for 10 rounds.

Perform a superset, and start a new set every 2 minutes.

A1. 3 RDL Deadlift (70-75% 1RM)
A2. 5 Strict HSPU
A3. 50m Front Rack Carry (sandbag, KB, or atlas stone)
A4. 10 Push Ups

5 minute Row Sprint for total calories.

Row, Jog or Walk 20 minutes at an easy pace.

In a 20 minute window:

2 rounds of:
30/24 Cal Row
60 Double Unders
30 Wall Balls (20/14)

THEN

3 rounds of:
8 Power Snatch (75/55)
8 Box Jumps (24/20)
8 Toes to Bar

THEN, in the remaining time, AMRAP:

8 Thrusters (75/55)
8 Pull Ups
8 Burpees

Warm up with Hang Snatch
1 EMOM for 6 minutes.

Start at 65%.

4 rounds:
3 Back Squats

Go every 2 minutes (E2MOM)

In a 20 minute window:

2 rounds of:
30/24 Cal Row
60 Double Unders
30 Wall Balls (20/14)

THEN

3 rounds of:
8 Power Snatch (75/55)
8 Box Jumps (24/20)
8 Toes to Bar

THEN, in the remaining time, AMRAP:

8 Thrusters (75/55)
8 Pull Ups
8 Burpees

23 reps

Thrusters
Hang cleans (135/95)
Air squats
Narrow grip push ups
Kipping pull ups
Snatch (hang power)
Goblet squat
Incline dumbbell bench press
V-ups Intervals on sled (2 300m sled pulls)
luNges
turkish Get ups

3 rounds:
10 Thrusters (155/115)
2 minute Sled Sprint for max distance
Rest 2 min

THEN:

3 rounds:
10 Goblet Squats
2 min Farmers Carry for max distance (70/55)
Rest 2 min

3×15 sec Wall Sits
3×20 Air Squats
3×5 Goblet Squats
10 Walking Lunges
10 Overhead Walking Lunges
5×5 Jump Squats

3 rounds:
10 Thrusters (155/115)
2 minute Sled Sprint for max distance
Rest 2 min

THEN:

3 rounds:
10 Goblet Squats
2 min Farmers Carry for max distance (70/55)
Rest 2 min

10 minute EMOM
5 Push Ups
5 Dips
5 Pull Ups

With a Partner:
Partner 1: Run 400
Partner 2: KB Front Rack Hold while partner 1 runs. (70/55)

4 rounds

50-40-30-20-10
Wall Balls (20/14)
Slam Balls (30/20)

5 minute row/run/walk
Then:
6 rounds
30 sec row
30 sec rest

With a Partner:
Partner 1: Run 400
Partner 2: KB Front Rack Hold while partner 1 runs. (70/55)

4 rounds

50-40-30-20-10
Wall Balls (20/14)
Slam Balls (30/20)

10 rounds:
10 Push Ups
10 Second rest

50-40-30-20-10
DB Step Ups (45/25)
Toes to Bar

20 minute cap

3×10 shoulder dislocates
3×30 sec push press/30 sec OVH holds
3×10 Push Ups
5×5 Pull Ups

10 rounds:
10 Bench Press (choose your weight: 55/75/95/135/185/205/225)
10 Pull Ups

rest as needed

50-40-30-20-10
DB Step Ups (45/25)
Toes to Bar

20 minute cap

1 minute Row for max distance

PARTNER WOD!

1000m row Buy in
100 Slam Balls (30/20)
100 Needer Press 45/25
100 Push Press 75/55
100 Walking Lunges
100 Double Unders
100 Sledgehammers
800m run (both partners together)

One partner works at a time (except for run). Break up reps between you as you

3 Rounds for Time:
100m Sled Pull
10 Manmakers (AHAFA)
50m Slam ball throws

In 20 minutes, do as many sets of 10 DB Bench Press as possible.

15 minute EMOM, rotating:

1 – 3 alternating stone to shoulder OR Heavy power cleans

2 – 15m Prowler Push

3 – REST

3 Rounds for Time:
100m Sled Pull
10 Manmakers (AHAFA)
50m Slam ball throws

30 minute AMRAP
400m Run

Then:
15-12-9
Power Snatch (95/65)
Sit Ups

THEN:
60 Double Unders
500m Row

Repeat (start over with 400m run)

Practice either Turkish Get Ups or Overhead Walking Lunges.

4 Rounds alternating A1 and A2

A. 10 RDLs AHAFA

8 Single Arm DB Press per side.

Rest 1 minute before returning to A.

30 minute AMRAP
400m Run

Then:
15-12-9
Power Snatch (95/65)
Sit Ups

THEN:
60 Double Unders
500m Row

Repeat (start over with 400m run)

Buy in: 400m Carry (choose overhead sandbag or farmers carry)

20 min for Max Reps.

Push Ups
Pull Ups
Dips

Cash out: 400 Carry (whichever you didn’t do for your buy in)

30 minute cap.

3 sets:
2 Snatch Balance + 1 Overhead Squat with 3 second pause

70-100% 1RM

Rest 2 minutes between sets.

Buy in: 400m Carry (choose overhead sandbag or farmers carry)

20 min for Max Reps.

Push Ups
Pull Ups
Dips

Cash out: 400 Carry (whichever you didn’t do for your buy in)

30 minute cap.

For time:

12-9-6-9-12
Thruster (95/65)
Pull Up

Time Cap: 10 min.

For time:
12-9-6-9-12
Row for Calories
Push Ups
KB Swings (70/55)

Time Cap: 10 minutes

18 minute EMOM, rotating:
1 – 4 Deadlift (80-85%)
2 – 30 Sec handstand hold
3 – 50m Sprint

For time:

12-9-6-9-12
Thruster (95/65)
Pull Up

Time Cap: 10 min.

For time:
12-9-6-9-12
Row for Calories
Push Ups
KB Swings (70/55)

Time Cap: 10 minutes

6 rounds – 2 min work/2 min rest

AMRAP
7 Wall Balls (20/14)
7 Chest to Bar Pull Ups
7 Power Cleans (135/95)
7 Push Jerk (135/95)
6 Burpee Broad Jumps
7 DB Snatch, alternating (65/45)
Max Cal Row

Start each round where you left off the previous round.

Alternate A1/A2 for 4 rounds, then do a 5th round of squats
A1. 2 Back Squat with 2 sec pause (85-90%)

Rest 1 minute before A2

A2. 5+ Strict Dip (AHAFA)

Rest 1 minute before A1.

6 rounds – 2 min work/2 min rest

AMRAP
7 Wall Balls (20/14)
7 Chest to Bar Pull Ups
7 Power Cleans (135/95)
7 Push Jerk (135/95)
6 Burpee Broad Jumps
7 DB Snatch, alternating (65/45)
Max Cal Row

Start each round where you left off the previous round.

Partner WOD

800m Run Buy-In (Both Partners)

20 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

800m Run with Sandbag (Both Partners)

Break up rounds however you’d like between partners.

21-15-9

KB Swings (go heavy)
Burpees
Tire Flips

In 20 minutes, work up to a heavy set of:

1 Clean + Shoulder to overhead complex (Strict Press + Push Press + Push Jerk + Split Jerk)

OR

Work up to a heavy stone to platform.

15 minute EMOM

1 – 15m Yoke Carry or Zercher Carry @ ascending load
2 – 15m Standing hand over hand sled pull
3 – REST

Score:
Round 1 – weight on yoke carry/zercher carry
Round 2 – weight on sled pull

21-15-9

KB Swings (go heavy)
Burpees
Tire Flips

5 rounds, each for time

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

5 rounds, each for time

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

5 rounds, each for time

400m Run
20 Deadlifts (185/135)
40 ft. Handstand Walk

Recover for 2 minutes between rounds.

Time cap – 4 min per round.

For every 2 seconds you exceed your first round time, you must complete 1 burpee during your rest period.

7 minutes:

Option 1: Work on pistols

Option 2: Practice rope climbs or muscle ups.

Run 800m
Rest 30 sec
Run 400m
Rest 30 sec
Run 200m
Rest 30 sec

Rest 3 minutes

Push Sled 200m
Rest 30 sec
Push Sled 100m
Rest 30 sec
Push Sled 50m
Rest 30 sec.

Rest 3 minutes.

OVH Carry (sandbag or barbell)

Carry 200m
Rest 30 sec
Carry 100m
Rest 30 sec
Carry 50m
Rest 30 sec.

In 15 minutes, complete as many reps as possible in 5 rounds.

Stop one rep short of failure in each set.

Men’s weight choices
135/185/225

Women’s weight choices
65/95/115

Run 800m
Rest 30 sec
Run 400m
Rest 30 sec
Run 200m
Rest 30 sec

Rest 3 minutes

Push Sled 200m
Rest 30 sec
Push Sled 100m
Rest 30 sec
Push Sled 50m
Rest 30 sec.

Rest 3 minutes.

OVH Carry (sandbag or barbell)

Carry 200m
Rest 30 sec
Carry 100m
Rest 30 sec
Carry 50m
Rest 30 sec.

5 rounds for time:

6 Shoulder to overhead (155/105)
9 Front Squat (155/105)
12 Bent Rows (155/105)
15 Burpee Box Jump Overs (24/20)

Time Cap: 16 minutes.

In 7 minutes, complete as many rounds of A1/A2 as possible. This is a warm up and skill practice. Don’t go overboard.

A1. 5 unbroken Overhead Squats w/ 2 second Pause (30-40% 1 RM)

A2. 50m Suitcase Carry (25m/side)

Alternate B1/B2 for 4 rounds.

B1. 4 Deadlifts @ 75-80%

Rest 4 minutes before B2.

B2. 4+ Push Press @ 80+%

Rest 2 min before returning to B1.

5 rounds for time:

6 Shoulder to overhead (155/105)
9 Front Squat (155/105)
12 Bent Rows (155/105)
15 Burpee Box Jump Overs (24/20)

Time Cap: 16 minutes.

Alternate A1 + A2 for 3 rounds. (A1+A2 = 1 Round)

A1. 2 minute AMRAP
11 cal row buy in
Then AMRAP
5 Thrusters (135/95)
8 Chest to Bar pull up
13 Push Ups

Rest 2 min before A2

A2. 60 single under buy in

then AMRAP
5 power clean + jerk (135/95)
8 Toes to Bar
13 Wall Ball (20/14)

Rest 2 minutes before returning to A1.

Score is total Rounds + Reps

Clean and Jerk

6 sets of 3 Clean + Jerks @ 65-80%.

Go every 90 seconds.

Alternate A1 + A2 for 3 rounds. (A1+A2 = 1 round)

A1. 2 minute AMRAP
11 cal row buy in
Then AMRAP
5 Thrusters (135/95)
8 Chest to Bar pull up
13 Push Ups

Rest 2 min before A2

A2. 60 single under buy in

then AMRAP
5 power clean + jerk (135/95)
8 Toes to Bar
13 Wall Ball (20/14)

Rest 2 minutes before returning to A1.

Score is total Rounds + Reps

Alternate B1 / B2 for 4 rounds, then do a 5th set of B1.

B1. 2-3 Back Squats with 3 sec pause @ 80-85%.

Rest 2 minutes before B2.

Increase weight if moving well.

B2. 6+ Strict Dip @ AHAFA

Rest 2-3 min before B1.

5 Rounds, each for time:
400m Run
6 Power Clean (205/135)
3 Front Squat (205/135)
6 Shoulder to Overhead (205/135)
3 Front Squat (205/135)

Recover for 2 minutes between rounds.

Time cap of 4 minutes per round.

In 20 minutes work up to a heavy 15m carry. Add load each set. Aim for 6-8 carries max.

15 minute EMOM
1. 15m Prowler Push
2. 15m Sled Pull
3. Rest

1 or 2 rounds for time:
40m Farmers walk @ .75BW per hand
Run 400m
20 Push Ups
Run 400m
40m Farmers Walk

12 minute EMOM, rotating:
1. 50m Sled Push
2. 50m Farmers Carry
3. 50m Overhead Carry

Score is:
round 1 – sled push weight
round 2 – farmers carry weight
round 3 – OVH carry weight

2 sets:

500m Row
Rest 30 sec
500m Row
Rest 30 sec
500m Row

Rest 4 minutes

1 Snatch Grip Push Press + 3 Overhead Squat w. 3 second pause at bottom.

5 sets (1+3) @ 75-90% 1RM Snatch

Rest 2 minutes between sets.

18 minute EMOM, rotating:
1. 50m Sled Push
2. 50m Farmers Carry
3. 50m Overhead Carry

Score is:
round 1 – sled push weight
round 2 – farmers carry weight
round 3 – OVH carry weight

3 sets:

500m Row
Rest 30 sec
500m Row
Rest 30 sec
500m Row

Rest 4 minutes

A. 3 rounds:
21 KB Swings
15 Burpees
9 Stone to Shoulder (130/75) OR Power Cleans (185/135)

Time cap: 10 min

Recover 5 min before part B.

7 minute AMRAP
50 Double Unders
10 DB Snatch, alternating arms (80/55)

12 minute EMOM, rotating:
1. 5 Turkish Get Ups for quality
2. 10 Toes to Bar
3. 20 Sandbag walking lunges

Alternate A1/A2 for 4 rounds

A1. 5 RDL Deadlift @ 75-80%

Go straight to A2.

A2. 5+ DB or Bar Push Press @ 75%

Rest 2 min before returning to A1.

A. 3 rounds:
21 KB Swings
15 Burpees
9 Stone to Shoulder (130/75) OR Power Cleans (185/135)

Time cap: 10 min

Recover 5 min before part B.

7 minute AMRAP
50 Double Unders
10 DB Snatch, alternating arms (80/55)

31 reps

(If you want to make it longer, do 10-31 reps or 10-31-17 reps)

Hammer Strikes (sledgehammers)
Air Squats
Lateral Hops (over-over =1)
Lunges – Overhead
Walking (55/35)
bOx Jumps (24/20)
Weighted sit ups (30/20)
knees to Elbows
burpEes
maNmakers (35/25)

Alternate A1 & A2 for four intervals

Each section of movements unbroken.

A1. 3 minute AMRAP
5 power snatch (135/95)
8 bar facing burpees
50m sprint

Rest 2 minutes before A2.

A2. 3 minute AMRAP

5 thrusters (135/95)
8 chest to bar pull ups
13 calorie row

Rest 2 minutes before returning to A1.

If you wish to go longer, fo an additional round of A1 and A2.

12 Minute EMOM
1 Power Clean + 1 Front Squat + 1 Jerk every 60 seconds.

65-85% 1RM C+J

Start at 65%, move up if moving well.

10 minutes to work up to a heavy 2-3 Back Squats with 3 sec pause @ 80-85%.

Rest 2 minutes before repeating.

Increase weight if moving well.

Alternate A1 & A2 for four intervals

Each section of movements unbroken.

A1. 3 minute AMRAP
5 power snatch (135/95)
8 bar facing burpees
50m sprint

Rest 2 minutes before A2.

A2. 3 minute AMRAP

5 thrusters (135/95)
8 chest to bar pull ups
13 calorie row

Rest 2 minutes before returning to A1.

If you wish to go longer, fo an additional round of A1 and A2.

Partner WOD one partner working at a time.

Movement Miles

400m walking lunge
50 Air Squats
400m Farmers Carry
50 Push Ups
400m Tire Flips
50 Sledgehammers
400m Run
50 Pull Ups
400m Sled Push
50 Tire Jumps

In 20 minutes work up to a heavy set of 5 Stone to Platforms

10 minute EMOM:
5 KB Clean + 5 KB Push Press AHAFA

Conditioning Option 1:

4 Rounds each for time:
4 Burpee Box Jumps (30/24)
8 Single Arm KB Snatch (right arm) (70/53)
4 Burpee Box Jump (30/24)
8 Single Arm KB Snatch (left arm)

Start a new round every 2 minutes.

Option 2:
6 Rounds for time
50 Air Squat
25 Push Up
50 Double Unders

Time cap: 20 minutes.

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

3 Rounds

Run 600
Rest 30 sec
Run 400
Rest 30 sec
Run 200
Rest 30 sec

5 sets of 10 bench press @ 65-85% 1 RM.

Go every 90 seconds.

Move up in weight every 1-2 sets if moving well.

3 sets
2 Snatch Grip Push Press
2 Overhead Squat with 3 sec pause at bottom

75-85% 1RM

Rest 1-2 min between sets.

3 Rounds

Run 600
Rest 30 sec
Run 400
Rest 30 sec
Run 200
Rest 30 sec

For time:

60 Wall Balls (20/14)
40 Push Ups
20 Power Cleans (185/135)
40 V Ups
60 Air Squats

Time cap: 20 minutes.

Rotate through A1-A5 for 3 rounds.

A1. 5 Deadlift (70-75%)
A2. 7+ Strict Dip AHAFA (as many as possible on last set)

Rest 1 min.

A3. 8/side Bulgarian Split Squat AHAFA
A4. 8+/side Single Arm DB Press (Tempo: 21X1)
A5. 10/side Single Arm DB Row AHAFA (tempo 1111)

Rest 1 min and repeat.

For time:

60 Wall Balls (20/14)
40 Push Ups
20 Power Cleans (185/135)
40 V Ups
60 Air Squats

Time cap: 20 minutes.

A. 4 minute AMRAP
5 Thrusters (115/75)
7 lateral burpee over bar

Walk/Row for 3 minutes before part B.

B. 4 minute AMRAP
5 Squat Snatch (115/75)
15 Broad Jumps

Walk/Row for 3 minutes before part C.

C. 4 minute AMRAP
5 Overhead Squat (115/75)
100m Sprint

Walk Row for 3 minutes before part D.

D. 4 minute AMRAP
5 power Clean + Jerk (115/75)
20 Sit Ups

10 sets of 1 clean + 1 Jerk @ 65-80% 1RM.

4 rounds
2-3 Back squats with 4 second pause.
80-85%.

Rest 2 minutes before repeating.

A. 4 minute AMRAP
5 Thrusters (115/75)
7 lateral burpee over bar

Walk/Row for 3 minutes before part B.

B. 4 minute AMRAP
5 Squat Snatch (115/75)
15 Broad Jumps

Walk/Row for 3 minutes before part C.

C. 4 minute AMRAP
5 Overhead Squat (115/75)
100m Sprint

Walk Row for 3 minutes before part D.

D. 4 minute AMRAP
5 power Clean + Jerk (115/75)
20 Sit Ups

Partner WOD – Everyone does all the running, one parter working at a time on the reps.

800m Run
50 Man Makers (45/25)
50 Pull Ups
400m Run
50 Air Squats
50 Push Ups
800m Run
50 Walking Lunges
50 Sledgehammers
400m Run
50 Sit Ups
50 Broad Jumps
800m Run

Option 1:

4 rounds, each for time:

10 Tire Flips
10 Sledgehammer Swings
15 Broad Jumps
1 min rest

Option 2:

3 Rounds for time

80 Double Unders
40 Wall Balls (20/14)
30 GHD Sit Ups
20 DB Snatch, alternating (70/45)
5 Muscle Ups (or 5 Ring Pull Ups + 5 Ring Dips)

Time Cap: 20 min.

In 12 minutes, work up to a heavy single.

In 8 minutes, work up to a heavy single.

18 minute EMOM, rotating minutes:

1 – 3 alternating Stone to Shoulder, ascending load
2 – Prowler Push – Build to a heavy 10m continuous push, ascending load.
3 – REST

Score is weight on prowler push.

Option 1:

4 rounds, each for time:

10 Tire Flips
10 Sledgehammer Swings
15 Broad Jumps
1 min rest

Option 2:

3 Rounds for time

80 Double Unders
40 Wall Balls (20/14)
30 GHD Sit Ups
20 DB Snatch, alternating (70/45)
5 Muscle Ups (or 5 Ring Pull Ups + 5 Ring Dips)

Time Cap: 20 min.

A. 12 minute AMRAP

8 Strict Handstand Push Ups
12 KB Snatch (55/35)
16 Pistols, alternating

Rest 5 minutes before part B.

B. 12 minute AMRAP

1-2-3-4-5-6, etc Manmakers (AHAFA)
100m Run

Rest 5 minutes before part C.

C. 12 minute AMRAP

100m Sled Push/Drag
12 KB Swings (70/53)
12 KB Goblet Squats (70/53)

A. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Wall Balls (20/14)
Pull Ups

Active recovery for 3 minutes before part B.

B. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Snatch (95/65)
30 Double Unders

Active recovery for 3 minutes before part C

C. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Clean and Jerk (135/95)
V Ups

Build up to a heavy single for the day in 10 minutes.

10 minute AMRAP

5 Turkish Get Ups + Strict Press + Overhead Squat
30 second L-sit Holds
50m Suitcase Carry (AHAFA)

Alternate sides each round

A. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Wall Balls (20/14)
Pull Ups

Active recovery for 3 minutes before part B.

B. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Snatch (95/65)
30 Double Unders

Active recovery for 3 minutes before part C

C. 5 minute AMRAP as far up a ladder as possible:

3-6-9-12-15-18-21-24-27

Power Clean and Jerk (135/95)
V Ups

30 minute EMOM

1 – 5 Thruster + 5 Pull Ups
2 – 5 Stones to Shoulder or Cleans
3 – 8 Calorie Row
4 – 5 Power Snatch + 5 Toes to Bar
5 – 5 Tire Flips + 5 Tire Jumps
6 – 10 KB Swings (70/53) + 50m Sprint

Choose barbell weight between these options (155/105) to(65/45)

Score is number of minutes out of 30 that you complete. Do not stop when you need a rest – just rest for the next minute and then continue.

Alternate A1/A2 for 4 rounds

A1. Bench Press 4 @ 90% 4RM

Rest 3 minutes before A2.

A2. 3+ @ 85-90% 1RM

Rest 3 minutes before A1.

30 minute EMOM

1 – 5 Thruster + 5 Pull Ups
2 – 5 Stones to Shoulder or Cleans
3 – 8 Calorie Row
4 – 5 Power Snatch + 5 Toes to Bar
5 – 5 Tire Flips + 5 Tire Jumps
6 – 10 KB Swings (70/53) + 50m Sprint

Choose barbell weight somewhere between these options (155/105) to (65/45)

Score is number of minutes out of 30 that you complete. Do not stop when you need a rest – just rest for the next minute and then continue.

12 minute AMRAP

30 Bar Facing Burpees
20 Overhead Squats (135/95)
10 Ring Dips
10 Pull Ups

Intervals

Running Sprints

5 minutes:
30 seconds HARD work/30 seconds active rest

Rest 3 minutes

5 minutes:
30 seconds HARD work/30 seconds active rest

Alternate A1 and A2 for 2 rounds.

A1. 5 @ 80% 1RM

Rest 2 minutes before A2.

A2. 5 @ 80% 1RM

Rest 2 min before A1.

12 minute AMRAP

30 Bar Facing Burpees
20 Overhead Squats (135/95)
10 Ring Dips
10 Pull Ups

Intervals

Running Sprints

5 minutes:
30 seconds HARD work/30 seconds active rest

Rest 3 minutes

5 minutes:
30 seconds HARD work/30 seconds active rest

In 15 minutes work up to a heavy 15m farmers carry.

Aim for 4-6 carries max.

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

21 DB Push Press
21 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

15 DB Push Press
15 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

9 DB Push Press
9 Burpees

1 Double Overhand Deadlift (80% 1RM)
1 25m Stone Carry OR DB Overhead Walking Lunges (AHAFA)

Build to a 4RM for the day in 20 minutes.

Build to a 4RM Strict Press for the day in 15 minutes.

C2. 10 Seated Single Arm DB Press per side.

Rest 1-2 min before returning to C1.

Alternate C1/C2 for 4 Rounds

C1. 10 Single leg DB stiff legged deadlift per side.

Rest 1 min before C2.

A. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Power Snatch (75/55)
Wall Ball (20/14)

Rest 4 minutes before part B.

B. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55
Burpee Broad Jump
KB Swing (70/53)

Active Recovery for 4 minutes before part C.

C. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Front Squat (135/95)
Sit Ups

Alternate A1/A2 for 3 rounds:

A1. 10 Single Arm KB Row/side

AHAFA

Rest 2 minutes before A2.

A2. 10 Single Arm DB Bench Press/side

AHAFA.

Rest 2 min before A1.

A. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Power Snatch (75/55)
Wall Ball (20/14)

Rest 4 minutes before part B.

B. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55
Burpee Broad Jump
KB Swing (70/53)

Active Recovery for 4 minutes before part C.

C. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Front Squat (135/95)
Sit Ups

10 minute AMRAP

30 Double Unders
5 KB Complex (1 Turkish Getup + 1 OH Squat + 1 Strict/Push Press)

Sled Sprints – you choose Push or Pull. Go AHAFA.

25m Sled Sprint
Rest 1 minute
50m Sled Sprint
Rest 2 minutes
75m Sled Sprint
3 minute rest
100m Sled Sprint
4 minute rest
75m Sled Sprint
3 minute rest
50m Sled Sprint
2 minute rest
25m Sled Sprint

2 C+J @ 65%. Go every 90 seconds.
7 rounds.

Increase weight every 1-2 sets if moving well.

10 minute AMRAP

30 Double Unders
5 KB Complex (1 Turkish Getup + 1 OH Squat + 1 Strict/Push Press)

Sled Sprints – you choose Push or Pull. Go AHAFA.

25m Sled Sprint
Rest 1 minute
50m Sled Sprint
Rest 2 minutes
75m Sled Sprint
3 minute rest
100m Sled Sprint
4 minute rest
75m Sled Sprint
3 minute rest
50m Sled Sprint
2 minute rest
25m Sled Sprint

For time:

5 Stone to Shoulder
10 Thrusters (135/95)
5 Stone to Shoulder
20 Box Jumps (24/20)
10 Thrusters
5 Stone to Shoulder
30 Push Ups
20 Box Jumps
10 Thrusters
5 Stone to Shoulder
40 KB Swings (70/53)
30 Push Ups
20 Box Jumps
10 Thrusters
5 Stone to Shoulder
50 Sledge Hammers
40 KB Swings
30 Push Ups
20 Box Jumps
10 Thrusters 5 Stone to Shoulder

Time Cap: 30 Minutes

Alternate A1/A2 for 4 rounds

A1. 5 Strict Press @ 90% 5RM

Rest 3 min before A2.

A2. 3-4 Sumo Deadlift @ 80-85%.

Rest 3 min before A1.

For time:

5 Stone to Shoulder
10 Thrusters (135/95)
5 Stone to Shoulder
20 Box Jumps (24/20)
10 Thrusters
5 Stone to Shoulder
30 Push Ups
20 Box Jumps
10 Thrusters
5 Stone to Shoulder
40 KB Swings (70/53)
30 Push Ups
20 Box Jumps
10 Thrusters
5 Stone to Shoulder
50 Sledge Hammers
40 KB Swings
30 Push Ups
20 Box Jumps
10 Thrusters 5 Stone to Shoulder

Time Cap: 30 Minutes

“The Midwestern” Intervals

Row/Bike (mix as wanted)
3 Rounds:

8 sets of 30 sec work/30 sec recovery (still moving)
Rest 4 minutes between rounds

Score is total distance.

50 reps for quality and controlled tempo.

Sets of 10 unbroken reps @ 30-40% 1RM.

7 minute time cap.

Alternate B1 and B2 for 4 rounds.

B1. 6 Strict Dips @ AHAFA.

Move directly into B2.

Strict Wide Grip Pull Ups (Failure -1)

Stop one rep short of failure. Score is total reps.

Rest 2 minutes before returning to B1.

“The Midwestern” Intervals

Row/Bike (mix as wanted)
3 Rounds:

8 sets of 30 sec work/30 sec recovery (still moving)
Rest 4 minutes between rounds

Score is total distance.

As many cards as possible in 40 minutes:

Hearts – Wallball Shots (20/14)
Spades – KB Swings (53/35)
Diamonds – Box Jumps (24/20)
Clubs – Deadlifts (135/95)

Facecards = 10 Reps
Aces = 11 Burpees
Joker = 400m

In 15 minutes, build to a heavy 15m Yoke Carry.

Start at moderate weight and increase load each set.

6-8 carries max.

15 minute EMOM, rotating:
1 – 15m OVH Carry @ ascending load
2 – 15m Standing hand over hand sled pull
3 – Rest

Score:
Round 1 – OVH Carry weight
Round 2 – Sled Pull weight

For Time:

12 Axle Deadlifts (275/185)
12 Pull Ups
15m Prowler Push
250m Run
9 Axle Deadlifts
9 Pull Ups
15m Prowler Push
250m Run
6 Axle Deadlifts
3 Pull Ups
15m Prowler Push
250 Run

23 minute Cap

A. 2x 100m light jog

B. 3 rounds

100m sprint
30 seconds recovery
100m sprint
30 sec recovery
100m sprint

Rest 3 minutes before next round.

Record your time for each 3-interval round.

Perform 3 waves of 3 sets, as follows:

Wave #1:
3 snatch @ 75%
2 snatch @ 77%
1 snatch @ 80%

Wave #2:
3 Snatch @77%
2 Snatch @ 80%
1 Snatch @ 83%

Wave #3:
3 Snatch @ 80%
2 Snatch @ 83%
1 Snatch @ 85%

Go every 60 seconds. Drop bar between reps on each set.

Record Finishing weight.

6 sets:
1 Behind Neck Split Jerk – 2 second pause in receiving position

Start between 65% and 80%, and increase weight every 1-2 sets if moving well.

Bench Press

Attempt to get 50 reps for quality. Do all in sets of at least 5 unbroken reps.

70% 1RM

Time Cap: 7 minutes.

L-Sit

Accumulate as long a total hold time as possible in a 5 minute window.

23 minute Cap

A. 2x 100m light jog

B. 3 rounds

100m sprint
30 seconds recovery
100m sprint
30 sec recovery
100m sprint

Rest 3 minutes before next round.

Record your time for each 3-interval round.

A. 6 minute AMRAP
5 Cleans (155/105)
8 Toes to Bar
13 Wall Balls (20/14)

Active Recovery 5 min before part B.

B. 6 minute AMRAP
5 Power Clean (155/105)
8 Handstand Push Ups
13 Wall Balls (20/14)

Active Recovery 5 minutes before part C.

C. 6 Minute AMRAP
5 Hang Clean (155/105)
8 RDL (155/105)
13 Wall Balls (20/14)

10 Rounds
1 Clean + 1 Front Squat + 1 Jerk

Go every 90 seconds.

Start at 65%, and increase weight every 1-2 sets if moving well.

A. 6 minute AMRAP
5 Cleans (155/105)
8 Toes to Bar
13 Wall Balls (20/14)

Active Recovery 5 min before part B.

B. 6 minute AMRAP
5 Power Clean (155/105)
8 Handstand Push Ups
13 Wall Balls (20/14)

Active Recovery 5 minutes before part C.

C. 6 Minute AMRAP
5 Hang Clean (155/105)
8 RDL (155/105)
13 Wall Balls (20/14)

30 Minute EMOM, rotating:

1 – 5 DB Thrusters + 5 Pull Ups
2 – 8 Broad Jumps + 8 KB Swings (70/53)
3 – 10 Cal Row
4 – 10 DB Snatch (5 each arm) + 5 Toes to Bar
5 – 5 Burpees + 25m Sled Push
6 – 50m Sprint

Score is how many minutes you are able to complete total (do not count any minutes you rest)

48 Minute EMOM, rotating:

1 – 5 DB Thrusters + 5 Pull Ups
2 – 8 Broad Jumps + 8 KB Swings (70/53)
3 – 10 Cal Row
4 – 10 DB Snatch (5 each arm) + 5 Toes to Bar
5 – 5 Burpees + 25m Sled Push
6 – 50m Sprint

Score is how many minutes you are able to complete total (do not count any minutes you rest)

4 Rounds, each for time.

10 Parallette Push Ups
15 Strict Pull Ups
20 Box Jumps (24/20)
25 KB Swings (53/35)
8 Stone to Shoulder (125/75)

Rest 1:1 (work:rest) between rounds.

2 Rounds of A1 and A2.

A1. 5 Back Squats @ 80% 1RM.

Rest 2 min before A2.

4 Rounds, each for time.

10 Parallette Push Ups
15 Strict Pull Ups
20 Box Jumps (24/20)
25 KB Swings (53/35)
8 Stone to Shoulder (125/75)

Rest 1:1 (work:rest) between rounds.

Partner WOD
30 Clean (155/100)
60 Toes to Bar
60 Box Jumps (24/20)
60 Ring Dips
60 DB Push Press (40/30)
120 Double Unders
30 Thrusters (155/100)
60 Pull Ups
60 Burpees
200m Overhead Walking Lunge (45/25# plate)

15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST

10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)

In 15 minutes work up to a heavy set of 5 stone to platforms.

15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST

10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)

1 Snatch EMOM for 8 minutes.

2 second pause in receiving position.

Start at 65%, increase weight every 2 sets if moving well.

3 Power Cleans EMOM for 7 minutes.

Start at 65%, increase weight every 1-2 sets if moving well.

15 minute EMOM
Minute 1 – 15m Prowler Push @ ascending load
Minute 2 – 15m Sled Pull @ ascending load
Minute 3 – REST

10 rounds:
In one minute complete a 40m sprint.
Next minute: 8 KB Swings (53/35)

A. 8 minute AMRAP
5 Squat Snatch (115/75)
10 Toes to Bar
15 Air Squat

Active Recovery 2 minutes before part B.

B. 8 Minute AMRAP
5 Tire Flips
10 Pull Ups
15 Box Jumps (24/20)

Active Recovery 2 minutes before part C.

C. 8 minute AMRAP
5 Deadlift (205/145)
10 Push Ups

Score is AMRAP for each section.

For time:
1000m Row
40 Push Jerk (115/75)
40 Front Squat (115/75)
500m Row
20 Push Jerk (115/75)
20 Front Squat (115/75)

Time Cap: 18 minutes.

Use barbell or sandbag.

For time:
1000m Row
40 Push Jerk (115/75)
40 Front Squat (115/75)
500m Row
20 Push Jerk (115/75)
20 Front Squat (115/75)

Time Cap: 18 minutes.

Use barbell or sandbag.

5 rounds for time:

400m Run
7 Stone Complex (1 stone to shoulder (130/75) + 1 burpee box jump (24/20))

Time Cap: 30 minutes.

Heavy 17.5

10 Rounds for time:

9 Thrusters (125/85)
35 Double Unders

Time Cap: 20 min.

8 rounds. Go every 75 seconds.

1 Power Clean + 1 Front Squat

Start at 65%. Increase weight every 1-2 sets.

Alternate A1 and A2 for 3 rounds.

A1 – 5 Back Squats (80% 1RM)

Rest 2 minutes before A2.

A2 – 5 Strict Press (80%)

Rest 2 minutes before returning to A1.
Total of 3 rounds.

Heavy 17.5

10 Rounds for time:

9 Thrusters (125/85)
35 Double Unders

Time Cap: 20 min.

“HUMAN RACK”

Groups of 3.

Everyone run 800.

Then: Two people hold the bar as the human rack. One person get in position and begin squats. When that partner needs a break, switch places with one of the partners acting as the rack. Bar cannot touch the ground at any point in the workout.

100 back squats (40-50% of 1RM)
80 burpees
60 front squats
40 burpees

Bar can NOT touch the ground. Penalty for dropping is 5 burpees per person that DO NOT count towards WOD.

In 20 minutes, build to a heavy, continuous 15m Farmers Carry.

4-6 Carries, maximum.

10 minute EMOM

1 Clean + 1 Push Press OR 1 Push Jerk @ AHAFA

For time:
Ladder 10 down to 1:
Stone to Shoulder (130/75)
Burpee

In a 20 minute window build to a 4 RM Back Squat

Rest 3-4 minutes between attempts.

In 15 minutes, build to a 4RM Strict Press.

Rest 3-4 minutes between attempts.

3 rounds (alternating with next movement)
10 single leg KB Deadlift per side. Rest 1 minute before next section.

10 Single Arm DB Presses per side.

Rest 1-2 minutes before returning to KB Deadlift. 3 rounds.

Run 3200m for time.

6 Minute AMRAP

100m Sprint
6 Handstand Push Ups
9 KB Swings (70/53)

5 minute active recovery (walk/row/assault bike)

6 minute AMRAP

12 cal row or bike
18 DB Snatch, alternating (50/35)
24 Burpees

5 minute active recovery.

6 minute AMRAP
12 Single Arm DB Overhead Walking Lunge (55/35) alternate arm each round.
18 Wall Ball (20/14)
36 Double Unders

8 Minute AMRAP

100m Sprint
6 Handstand Push Ups
9 KB Swings (70/53)

5 minute active recovery (walk/row/assault bike)

8 minute AMRAP

12 cal row or bike
18 DB Snatch, alternating (50/35)
24 Burpees

5 minute active recovery.

8 minute AMRAP
12 Single Arm DB Overhead Walking Lunge (55/35) alternate arm each round.
18 Wall Ball (20/14)
36 Double Unders

50 KB Clusters with 1 second pause overhead.

For quality, in sets of at least 5 unbroken reps @ 30-40% 1RM.

Time Cap: 5 minutes.

Turkish Get Up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides on each rep.

Handstand walk – See how far you can go in 20 seconds.

Then, for the next 5 minutes, do as many unbroken sets of half your 20 second distance as possible.

Mod: Handstand Holds for 20 seconds.

6x50m Sled Sprints (alternating push and pull)

50 KB Clusters with 1 second pause overhead.

For quality, in sets of at least 5 unbroken reps @ 30-40% 1RM.

Time Cap: 5 minutes.

Turkish Get Up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides on each rep.

Handstand walk – See how far you can go in 20 seconds.

Then, for the next 5 minutes, do as many unbroken sets of half your 20 second distance as possible.

Mod: Handstand Holds for 20 seconds.

B1. 10 Bench Press @ AHAFA.

Rest 2 minutes before B2.

B2. 10 Barbell Bent Row @ AHAFA.

Rest 2 minutes before B1.

4 Rounds total of B1 and B2.

6x50m Sled Sprints (alternating push and pull)

Amanda 45

13-11-9-7-5
Ring Dips
Squat Snatch (135/95)

Time Cap: 20 minutes

Amanda 45

13-11-9-7-5
Ring Dips
Squat Snatch (135/95)

Time Cap: 20 minutes

Alternate A1/A2 for 4 rounds:

A1. 5 Sumo Deadlift @ 75-80%
Rest 2 minutes

A2. 16 Back Rack Walking Lunge (8/side) @ AHAFA

Rest 1 minute before returning to A1.

Score is: Round 1 – heaviest weight on sumo deadlift.

Round 2 – weight of heaviest walking lunge set.

Run or Row 1600m for time.

“Bar Fight”

For time:
20 sandbag over bar (with a partner – 20 reps per person)
30 Clean + Jerks (185/115)
40 Toes to Bar
50 Pull Ups

Time Cap: 15 minutes.

15 minute EMOM

1 Hang Power Snatch from the knee every 60 seconds.

Start at 65%, increase weight every 1-2 sets if all lifts successful.

5 @ 90%5RM

Rest 3-5 minutes between sets.

4 rounds.

10 reps @ AHAFA

Rest 2 minutes between rounds.

4 Rounds total.

“Bar Fight”

For time:
20 sandbag over bar (with a partner – 20 reps per person)
30 Clean + Jerks (185/115)
40 Toes to Bar
50 Pull Ups

Time Cap: 15 minutes.

Partner WOD

800m sandbag run (1 bag per group)

every time the bag hits the ground or you switch to the other partner, each partner does:
15 push ups
15 jump squats

10x 50m sled push sprints, each partner complete 5 as fast as you can

800m – 1 partner farmer carry
1 partner slamball toss
Partners must stay together.

Optional finish:
50 sledgehammers
50 pull ups

15 minute EMOM, rotating minutes

1. 15m Yoke Carry – build to heavy 15m carry. Add load if form is good.

2. 5 DB Snatch – build to heavy set of 5 and maintain a heavy weight.

3. REST (and add load)

Score is weights used for each movement.

12 minute AMRAP

5 Squat Cleans (1/2 to 3/4 bodyweight)
10m Farmers Walk (3/4 bodyweight)
25m Bear Crawl
20/14 Cal Row

In 12 minutes build up to a heavy single.

In 8 minutes, work up to a heavy single.

15 minute EMOM, rotating minutes

1. 15m Yoke Carry – build to heavy 15m carry. Add load if form is good.

2. 5 DB Snatch – build to heavy set of 5 and maintain a heavy weight.

3. REST (and add load)

Score is weights used for each movement.

12 minute AMRAP

5 Squat Cleans (1/2 to 3/4 bodyweight)
10m Farmers Walk (3/4 bodyweight)
25m Bear Crawl
20/14 Cal Row

A. 8 minute AMRAP

10 Clusters (95/65)
35 Double Unders
10 Toes to Bar or V-ups

5 minute recovery (walk/easy row)

B. 8 minute AMRAP

16 DB Snatches, alternating (55/35)
8 Burpee Box Jump Overs (24/20)
10m Heavy Sled Pull

5 minute active recovery.

C. 8 Minute AMRAP

21 Wall Balls (20/14)
14 Slam Ball Walking Lunges (30/20)
7 Power Snatches (95/65)

Rest 5 minutes.

A. 8 minute AMRAP

10 Clusters (95/65)
35 Double Unders
10 Toes to Bar or V-ups

5 minute recovery (walk/easy row)

B. 8 minute AMRAP

16 DB Snatches, alternating (55/35)
8 Burpee Box Jump Overs (24/20)
10m Heavy Sled Pull

5 minute active recovery.

C. 8 Minute AMRAP

21 Wall Balls (20/14)
14 Slam Ball Walking Lunges (30/20)
7 Power Snatches (95/65)

Rest 5 minutes.

2 Rounds:
40 seconds Max Reps Tire Flips
20 seconds Broad Jumps

Rest 4 minutes before next round.

Warm Up:

A. Row 2x 3 minutes – gradually increase pace.

B. Row 4 rounds of 1 minute on 1 minute off
Rounds 1 & 2: low rate (<24 spm)
Rounds 3 & 4: medium rate (24-28 spm)

Main Set:
2000m Row Time Trial

10 minute EMOM

1 Hang Power Clean

Start @ 65%, go every 60 seconds. Increase weight if moving well.

Power Clean + Jerk

50 reps for quality in 10 sets of 5 unbroken reps
30-40% 1 RM

Time Cap: 5 min.

Warm Up:

A. Row 2x 3 minutes – gradually increase pace.

B. Row 4 rounds of 1 minute on 1 minute off
Rounds 1 & 2: low rate (<24 spm)
Rounds 3 & 4: medium rate (24-28 spm)

Main Set:
2000m Row Time Trial

Triple-G Chipper

For time:
100 KB Swings (55/35)
80 Sit Ups
60 Pistols (alternating)
40 Cal Row
20 DB Push Press (100/70)

Time Cap: 24 min.

Triple-G Chipper

For time:
100 KB Swings (55/35)
80 Sit Ups
60 Pistols (alternating)
40 Cal Row
20 DB Push Press (100/70)

Time Cap: 24 min.

Alternate A1/A2 for 4 rounds:

A1. Stone to Shoulder (or Clean) – max reps in 60 seconds.

Rest 2 min before A2.

A2. Strict Dips max reps in 40 seconds, finish minute with push ups.

Rest 2 min before A1.

Score is reps in each section, each round separately.

Pull Up/Clean Ladder
8 Rounds for Time:
4 Pull Ups
2 Cleans, ascending weight

Increase Clean weight every round.

Time cap: 16 min.

12 minute EMOM
1 Clean every 60 seconds

Start @ 65% 1RM. Increase weight if moving well

Pull Up/Clean Ladder
8 Rounds for Time:
4 Pull Ups
2 Cleans, ascending weight

Increase Clean weight every round.

Time cap: 16 min.

A1. 5 Back Squat 80% 1RM

Rest 2 minutes before A2

A2. 5 Strict Press 80% 1RM

Rest 2 minutes before A1

Partner WOD:
Buy In – both partners run 800m

Then, Split reps as desired:
50 man makers
100 pull ups
50 tire flips
100 sit ups
50 turkish get ups
100 sledgehammers

800m sandbag run. (one sandbag per group. pass it back and forth as necessary.)

In 12 minutes work up to a heavy single.

In 8 minutes, work up to a heavy single.

15 minute EMOM
1 – 15m Yoke Carry
2 – 15m Standing hand-over-hand Sled Pull
3 – REST

21-15-9-6-3
Double KB Snatch (2x 53/35)
Row for Calories

2 Rounds for time:
400m Run
15 Overhead Squats (115/75)
2 Rope Climbs (or VERY HEAVY 10m Sled Pull)
15 Toes to Bar

Time cap: 12 min.

Rest for 5-7 min and repeat.

Alternate A1/A2 for 4 rounds

A1. 5 Sumo Deadlift @ 75-80%
A2. 3+ Bench Press @ 80-85%

Take a short rest before repeating.

10 minute AMRAP
3-6-9-12-15-18, etc
Pull Ups
Front Rack Walking Lunge (155/105)
Bar Facing Burpees

Alternate A1/A2 for 4 rounds

A1. 5 Sumo Deadlift @ 75-80%
Rest 1-2 min before A2.

A2. 3+ Bench Press @ 80-85%
Rest 2 min before A1.

10 minute AMRAP
3-6-9-12-15-18, etc
Pull Ups
Front Rack Walking Lunge (155/105)
Bar Facing Burpees

4 rounds (5 minutes work/3 min recovery)

Min 1: Max Reps Wall Balls (20/14)
Min 2: Max Distance Farmers Carry (100/70 per hand)
Min 3 – Max reps, sandbag over yoke
Min 4 – Max Calories Row/Assault Bike
Min 5 – Max reps Push Press

Rest 3 minutes.
4 rounds.

10 minute EMOM
2 Clean + 1 Front Squat + 1 Jerk (65+%)

4 rounds (5 minutes work/3 min recovery)

Min 1: Max Reps Wall Balls (20/14)
Min 2: Max Distance Farmers Carry (100/70 per hand)
Min 3 – Max reps, sandbag over yoke
Min 4 – Max Calories Row/Assault Bike
Min 5 – Max reps Push Press

Rest 3 minutes.
4 rounds.

A. In a 3 minute window, see how high you can get on a ladder of :
1 toes to bar
2 toes to bar
3 toes to bar
4 toes to bar….
etc

You must come off the bar in between sets and you may not skip any sets.

B. Turkish Get up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides.

C. Push up Complex

Push up + Narrow Push up + wide push up + hand release or jumping push up.

10 minute AMRAP

48 Double Unders
240m Row
12 DB Thrusters (50/35)

A. In a 3 minute window, see how high you can get on a ladder of :
1 toes to bar
2 toes to bar
3 toes to bar
4 toes to bar….
etc

You must come off the bar in between sets and you may not skip any sets.

B. Turkish Get up

In a 5 minute window, accumulate as many high quality reps as you can. Alternate sides.

C. Push up Complex

Push up + Narrow Push up + wide push up + hand release or jumping push up.

1. 3+ Back Squats in 60 seconds (80-85%)
Rest 3 minutes between sets

2. Stone to Shoulder (or platform)
Max reps in 40 seconds. Finish minute with 20 seconds of broad jumps.

Rest 3 minutes

4 rounds.

Partner WOD:
80 Hang Power Clean (135/95)
80 Front Squat (135/95)
80 Push Press(135/95)
80 Front Rack Lunges (135/95)

Two people, two Barbell – both barbells can’t touch the ground at the same time or 10 Burpees each person.

[If odd number of people, do 120 reps with a group of 3 people.]

In 20 minutes, work up to a heavy set of 1 Clean + Shoulder to Overhead Complex (shoulder press + push press + push jerk + split jerk)

12 minute EMOM, 1 movement each minute:
1 – 10m Prowler push
2 – 10m Stone Carry

3 Rounds for time:
10-8-6
DB Squat Clean
DB Push Press
10m Sled Row

Rest 1 minute between rounds.

5 Rounds for time
12 Front rack walking lunges (155/105)
9 Hang power cleans (155/105)
6 Shoulder to Overheads (155/105)

Time cap: 15 minutes.

A1. 5 minute AMRAP
20 Thrusters (75/55)
20 Power Cleans (75/55)
20 Overhead Squats (75/55)
20 Push Jerks (75/55)
20 Front Squats (75/55)
3 Bar Facing Burpees at the top of each minute.

4 minutes rest.

A2. 5 minute AMRAP
Row for Calories (45 sec work, 15 sec rest each minute)

Rest 4 minutes.

A3. 5 minute AMRAP
20 Front Squats (75/55)
20 Push Jerks (75/55)
20 Overhead Squats (75/55)
20 Power Cleans (75/55)
20 Thrusters (75/55)
3 Bar Facing Burpees to begin each minute.

Rest 4 minutes.

A4. 5 minute AMRAP
10 Toes to Bar to start each minute.
Push Ups for max total reps.

10 minute EMOM
Clean + Front Squat + Jerk (1+1+1)

Start at 65%, increase weight every 1-2 sets if moving well.

A1. 5 minute AMRAP
20 Thrusters (75/55)
20 Power Cleans (75/55)
20 Overhead Squats (75/55)
20 Push Jerks (75/55)
20 Front Squats (75/55)
3 Bar Facing Burpees at the top of each minute.

4 minutes rest.

A2. 5 minute AMRAP
Row for Calories (45 sec work, 15 sec rest each minute)

Rest 4 minutes.

A3. 5 minute AMRAP
20 Front Squats (75/55)
20 Push Jerks (75/55)
20 Overhead Squats (75/55)
20 Power Cleans (75/55)
20 Thrusters (75/55)
3 Bar Facing Burpees to begin each minute.

Rest 4 minutes.

A4. 5 minute AMRAP
10 Toes to Bar to start each minute.
Push Ups for max total reps.

21-15-9
Deadlift (225/155)
Box Jump (24/20)
100m Farmers Carry

Time cap: 15 min.

Choose a deadlift weight that allows you to do the first set (21) unbroken with good form.

Build to a 1RM for the day in 15 minutes.

Rest 3-4 minutes between sets.

21-15-9
Deadlift (225/155)
Box Jump (24/20)
100m Farmers Carry

Time cap: 15 min.

Choose a deadlift weight that allows you to do the first set (21) unbroken with good form.

Stone Elizabeth
21-15-9
Stone to Shoulder (or platform) (125/75)
Ring Dips

Pair up with a partner – one does dips, one does stones. Switch when both have completed each.

[In Cary, do this with normal cleans or mimic the stone movement with a heavy slam ball and add an extra round]

In 18 minutes, build to a 1RM for the day.

Rest 3-5 minutes between sets.

70-75%

Rest 3-4 minutes between sets.

Stone Elizabeth
21-15-9
Stone to Shoulder (or platform) (125/75)
Ring Dips

Pair up with a partner – one does dips, one does stones. Switch when both have completed each.

[In Cary, do this with normal cleans or mimic the stone movement with a heavy slam ball and add an extra round]

For time:
800m Run
50 Wall balls (20/14)
30 Pull Ups
400m Run
25 Wall Balls
15 Pull Ups
800m Run

For Time:
800m Run
50 Wall Balls (20/14)
30 Pull Ups
400m Run
25 Wall Balls
15 Pull Ups

Recover for 7 minutes before part B.

For time:
800m Run
50 KB Swings (53/35)
30 Toes to Bar
400m Run
25 KB Swings
15 Toes to Bar

Recover for 7 minutes before part C.

For time:
800m Run
50 DB Snatches (50/35)
30 Push Ups or Burpees
400m Run
25 DB Snatches
15 Push Ups or Burpees

In 20 minutes, work up to a heavy 15m Yoke carry.

Add load each set. 6-8 carries, max.

15 minute EMOM
1 – 15m Prowler Push @ ascending load
2 – 15m Sled pull @ ascending load
3 – REST

Score is final weight on each movement. Round 1 – prowler push weight
Round 2 – sled pull weight

3 rounds for time:
100 Double Unders
21 Single KB Clean + Jerks (70/53)
12 Pull ups
12 Dips

For time:
30 Power Clean + Jerks (135/95)

Time cap: 15 minutes.

Rest 10 minutes.

7 rounds for time:
30 Double unders
10 Power Clean + Jerks (95/65)

Time cap: 14 minutes.

AMRAP 15 min
10 unbroken ring dips
100m farmer’s carry
10 KB swings
100m overhead carry

All weights AHAFA.

5 rounds for time:
8 toes to bar
12 burpee box jump overs (24/20)

Time cap: 10 min.

AMRAP 15 min
10 unbroken ring dips
100m farmer’s carry
10 KB swings
100m overhead carry

All weights AHAFA.

5 rounds for time:
8 toes to bar
12 burpee box jump overs (24/20)

Time cap: 10 min.

A. 18 minute EMOM, rotating minutes:
1 – 100m sandbag carry/run start each round with 5 clean and press with sandbag
2 – 50m sprint
3 – 15 Push ups

Move straight to next EMOM.

12 minute EMOM, rotating minutes:
1 – 15 Thrusters @ 35-45% 1RM
2 – 5 stone to shoulder (Cary gym do 10 hang cleans)
3 – Rest minute

Score is weight on Thrusters.

2-POS snatch (hang, floor) –
12 x (1+1) @ 65+%, go every 75 seconds.

Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts

In a 7-minute window, accumulate as many perfect reps as possible of snatch as singles (1)

40 – 60%1RM

A. 18 minute EMOM, rotating minutes:
1 – 100m sandbag carry/run do 5 clean and press with sandbag before each run.
2 – 50m sprint
3 – 15 Push ups

Move straight to next EMOM.

12 minute EMOM, rotating minutes:
1 – 15 Thrusters @ 35-45% 1RM
2 – 5 stone to shoulder (Cary gym do 10 hang cleans)
3 – Rest minute

Score is weight on Thrusters.

GRAB A PARTNER!

A1. In 90 seconds, max rep Push Press @ 80-85%.

If you drop the bar, do 3 burpees.

Score is total partner reps, one partner going at a time.

Use a weight with which you can only do 3-8 reps.

A2. In 90 seconds, max reps of strict weighted chin up.

If you come off the bar, do 3 burpees.
Score is total partner reps. One partner goes at a time.

Rest 2 minutes.

Repeat A1 and A2.

12 minute AMRAP
400m Run
12 Wall balls (20/14)
12 Pull ups
400m run
12 KB swings (53/35)
12 Pull ups

4 rounds of as many reps as possible, stopping one rep short of failure @ 80-85%

Rest 2 minutes, then repeat.

GRAB A PARTNER!

A1. In 90 seconds, max rep Push Press @ 80-85%.

If you drop the bar, do 3 burpees.

Score is total partner reps, one partner going at a time.

Use a weight with which you can only do 3-8 reps.

A2. In 90 seconds, max reps of strict weighted chin up.

If you come off the bar, do 3 burpees.
Score is total partner reps. One partner goes at a time.

Rest 2 minutes.

Repeat A1 and A2.

12 minute AMRAP
400m Run
12 Wall balls (20/14)
12 Pull ups
400m run
12 KB swings (53/35)
12 Pull ups

12 minute AMRAP

6 Cal row/bike
3 DL (225/155)
12 Cal row/bike
6 DL
18 cal row/bike
9 DL
24 row/bike
12 DL
30 cal row/bike
15 DL
36 cal row/bike
18 DL
42 cal row/bike
21 DL

Note. If you finish 42 cal + 21 DL, continue from 6 cal + 3 DL again

(12-15) x 1 @ 65+%

go every 60-75 sec.

12 minute AMRAP

6 Cal row/bike
3 DL (225/155)
12 Cal row/bike
6 DL
18 cal row/bike
9 DL
24 row/bike
12 DL
30 cal row/bike
15 DL
36 cal row/bike
18 DL
42 cal row/bike
21 DL

Note. If you finish 42 cal + 21 DL, continue from 6 cal + 3 DL again

PARTNER WOD!

35 minute AMRAP:

Partner A: Run 400m
Partner B: AMRAP Hang Power Clean + Jerks (135/95) until A gets back. Switch and repeat.

Then:

Partner A: Run 400m
Partner B: AMRAP Back Squats (135/95). Switch and repeat.

Then:

Partner A: Run 400m
Partner B: AMRAP Double Unders. Switch and repeat.

Then:

Partner A: Run 400
Partner B: AMRAP Burpees. Switch and repeat.

For time:

400m Run
50m Sled push
10 push ups
500m Row
40m Sled push
20 push ups
400m Run
30m Sled push
30 push ups
500m Row
20m Sled push
40 push ups
400m Run
10m Sled push
50 push ups
500m Row

Time cap: 25 minutes

In 20 minutes, work up to a heavy set of 5 stone to shoulder

10 minute EMOM:
1 Log Clean + 1 Push press OR 1 Push Jerk @ AHAFA

For time:

3 rounds of:
15m Axle Bar Front Rack Walking Lunges @ 70/45kg (155/100lbs)
15m Handstand Walk
1min Rest, change the weight on the bar

3 rounds of:
15 Axle Bar Axle Bar Deadlifts @100/65kg (220/145lbs)
15 Lateral Burpees over the bar

6 rounds of a 2 minute AMRAP
10 Deadlifts @ 205/145lbs
15 Pull ups
20 cal Row or Assault Bike

Rest 2 minutes between AMRAPs

A1. Front squat – 4 x 4+ @ 80-85%,
Rest 3 minutes between sets.

Progress weight from last week if possible, aim for
more reps on the final set.

Alternate sets with part A2.

B1. Strict weighted dip – 4×5+ reps @ AHAFA
tempo 20X1
rest 1 minute before A1.

If possible, aim for more reps on the final set

6 rounds of a 2 minute AMRAP
10 Deadlifts @ 205/145lbs
15 Pull ups
20 cal Row or Assault Bike

Rest 2 minutes between AMRAPs