Bench Press
12-10-8-6-4-2
*Build weight each set
3 RFT
40 Wall Balls
20 Alternating DB Power Snatch (10 each arm)
Rx
Medball: 20#/14#
DB: 50#/35#
Partner Wod
(Teams of 2)
Amrap 25
1000m Row
40 Clean and Jerks
60 KB Swings
Score = Rounds and reps on Clean and Jerks + KB Swings.
1 Rd = 100 reps
Rx
Load: 135#/95#
KB: 70#/53#
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
200-ft. dumbbell overhead lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
Time cap: 10 minutes
200-ft. dumbbell front-rack lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Part I.
AMRAP 10
9 Burpees
6 Deadlifts
Rx – 6 CTBs
RX+ – 3 Muscle-ups (Bar and/or Ring)
Rx/Rx+ Load: 225#/155#
Rest 2 minutes (then perform Part II.)
Part II.
AMRAP 10
10 Cal Row/Bike
30 Double Unders
Every 2 Minutes (x7)
2 Touch and Go Power Snatch
*Build as needed each set
AMRAP 10
9 OHS
9 HSPU
Rx
Load: 115#/75#
5 Sets (Every 3:00)
3-5 Clean & Jerks @70%+
(Any Variation…Power Clean/Squat Clean/Push Jerk/Split Jerk)
3 RFT
75 Double Unders
25 KBS (American)
25 Pull-ups
Rx
Load: 53#/35#
Back Squat
1×3 @80%
1×2 @85%
1×1 @90%
1×1 @95%
1×1 @100%
1×1 @101%-105%
21-15-9
DB Front Squats
Lateral Burpees over DB
Rx
DBs: 50#/35#
Deadlift
5-5-5
*Start at 80% and build if needed
Amrap 14
5-10-15-20,etc.
Wall Balls
Box Jumps
KBS
Rx
Medball: 20#/14#
Box: 24″/20″
KBS: 53#/35#
Rounds defined:
Rd 1 = 5 rep scheme
Rd 2 = 10 rep scheme
Rd 3 = 15 rep scheme
Rd 4 = 20 rep scheme…etc.
Scoring = Completed Rd + any additional reps performed
Just a gentle reminder:
RX/RX+ = All movements, rep schemes and loads performed as prescribed.
Partner Wod
(Teams of 2)
Part I.
7:00 AMRAP
250M Row
20 Push Jerks
Rest 2:00 (Then Perform Part II.)
250m Row = Each meter is 1 rep.
1 rd = 270 reps
Rx
Load: 135#/95#
Just a gentle reminder:
RX/RX+ = All movements, rep schemes and loads performed as prescribed.
Part II.
7:00 AMRAP
20 Burpee Bar Hops
20 Pull Ups
Rest 2:00 (Then perform Part III.)
1 Rd = 40 reps
Just a gentle reminder:
RX/RX+ = All movements, rep schemes and loads performed as prescribed.
Part III.
7:00 AMRAP
25 Ball Slams
15 Russian KB swings
1 Rd = 40 reps
Rx
Slam Ball: 20#/15#
KB: 53#/35#
Just a gentle reminder:
RX/RX+ = All movements, rep schemes and loads performed as prescribed.
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 105#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
