Warmup
• 50 Double Unders

3 rounds of:
• 15 Air Squats
• 10 Push-ups
• 5 Pull-ups

• 50 Double Unders
• 30 Arm Circles / Arm Hugs

Strength
Bench Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Core
3 rounds of:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
Tabata Ring Dips
Tabata Burpees
Tabata Kettlebell Swings 53/35#

Tabata is 8 rounds of 20 sec of work, 10 sec of rest. Rest 1 min after each tabata.

Warmup
• 20 cal Air Bike
• 20 Walking Lunges steps
• 15 Jumping Jacks
• 10 Goblet Squats 53/35#
• 5 Inch Worms

Strength
Front Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Conditioning
5 rounds for time:
• 20 cal Row
• 15 Toes-to-bar
• 10 Thrusters 95/65#

Warmup
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 200 m Run
• 10 Air Squats
• 10 Arm Circles

Strength
Clean & Jerk (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM

Rest at least 2 minutes between each set

Core
6 min EMOM:
• 10 AbMat Sit-ups
• 10 sec Hollow Body Hold

Conditioning
10 min AMRAP of 2-4-6-8 … +2 reps:
• Overhead Squat 95/65#
• Chest-to-bar Pull-ups

Continue the +2 rep pattern until time runs out. Score is total reps completed.

Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
Back Squat
• 2 sets of 20 rep max attempts

Front Squat
• 2 sets of 20 rep max attempts

Take 2 sets to find a 20 rep max in back squat and front squat. Rest 2-5 min between sets.

Conditioning
20 min AMRAP:
• 400 m Run
• 40 Wallballs 20/14#
• 40 Double Unders

Warmup
• 300 m Row

2 rounds:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength (deload)
Deadlift
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Snatch Grip Pulls
• 5 reps @ 60% of Snatch 1RM
• 5 rep @ 70% of Snatch 1RM

Clean Grip Pulls
• 5 reps @ 60% of Clean 1RM
• 5 rep @ 70% of Clean 1RM

Core
3 rounds of:
• 20 steps Seal / Plank Walk
• 10 GHD Hip Extensions

Conditioning
“DT” 5 rounds for time:
• 12 Deadlifts 155/105#
• 9 Hang Power Cleans 155/105#
• 6 Push Jerks 155/105#

Warmup
3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks
• 10 Air Squats

2 rounds,
• 10 Cossack Side Lunges
• 10 sec Samson Stretch Right
• 10 sec Samson Stretch Left

Strength (deload)
Back Squat
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Weighted Pull-ups
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core
6 rounds:
• 20 sec Hollow Hold w/ PVC
• 10 sec Rest
• 20 sec Arch Hold w/ PVC
• 10 sec Rest

Conditioning
For time:
• 10 Back Squats 155/105#
• 40 Box Jumps 24/20”
• 10 Back Squats
• 30 Box Jumps
• 10 Back Squats
• 20 Box Jumps
• 10 Back Squats
• 10 Box Jumps

Warmup
• 20 cal Air Bike

2 rounds of:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength (deload)
Snatch
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Overhead Squat
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Conditioning
5 rounds for time:
• 300 m Row
• 15 Overhead Squats 95/65#

Warmup
• 20 Arm Circles

4 rounds of:
• 20 sec Plank
• 10 sec Rest
• 20 sec Wall Handstand Hold
• 10 sec Rest

3 rounds of:
• 100 m Run
• 10 Wallballs 20/14#

Strength (deload)
Shoulder Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Bench Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM

Core 
8 min Alternating EMOM: 
• Even min: Max Ball Slams 50/30# 
• Odd min: Max Mountain Climbers

Conditioning 
5 rounds for max reps: 
• 50 sec Bench Press 135/95# 
• 10 sec Rest 
• 50 sec One-arm DB Thruster 50/35# 
• 10 sec Rest 
• 50 sec 200 m Run 
• 10 sec Rest 

Warmup
• 40-30-20-10 Double Unders
Rest 10 sec after each set

• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings

3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold

Plyometrics
Powerlifting Jumps
5 attempts of:
• Max Seated Box Jump (height)

5 attempts of:
• Max Barbell Kneeling Jump (weight)

Notes: Seated Box Jumps: start seated with hips slightly below parallel; find max box height. Barbell Kneeling Jump: start with barbell behind the neck, jump from knee to flat ground; find max weight.

Conditioning
“Angie” For time:
• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Air Squats

Warmup
• 20 cal AirBike

3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

• 20 PVC Passthroughs
• 20 PVC Thrusters

Strength (deload)
Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Front Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM

Core
3 rounds:
• 20 Med Ball Russian Twists 20/14#
• 12 Med Ball Sit-ups 20/14#

Conditioning
10 min AMRAP:
• 4 Power Cleans 165/115#
• 5 Handstand Push-ups
• 6 Toes-to-bar
• 7 Burpees

Warmup
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds with 53/35# Kettlebell:
• 10 One-Legged Deadlift Right Leg
• 10 Sumo Deadlift High Pull
• 10 One-Legged Deadlift Left Leg
• 10 sec Goblet Squat Hold

Strength
Deadlift
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 rep @100% of Snatch 1RM

Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM

Core
3 rounds:
• 20 GHD Sit-ups
• 30 Flutter Kicks

Conditioning
4 rounds for time:
• 25 cal Row
• 25 Wallballs 20/14#
• 25 Pull-ups

Warmup
2 rounds of:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

• 500 m Row

3 rounds of:
• 8 Jumping Lunges
• 8 Kettlebell Swings 53/35#

Strength
Back Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Weighted Pull-ups
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Conditioning
For time:
• 10 Goblet Squats 53/35#
• 400 m Run
• 20 Goblet Squats
• 300 m Run
• 30 Goblet Squats
• 200 m Run
• 40 Goblet Squats
• 100 m Run

Warmup
• 10 cal Air-Bike
• 10 cal Ski Erg
• 10 m Lunge
• 10 m Lunge Backwards
• 10 m Bear Crawl
• 10 m Inch Worm
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 20 PVC Overhead Squats

Strength
Snatch
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Overhead Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
6 rounds of:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest

Conditioning
“Amanda” 9-7-5 reps for time of:
• Ring Muscle-up
• Squat Snatch 135/95#

Rest 5 min

9-7-5 reps for time of:
• One-arm DB Power Snatch 70/50#
• Burpee Box Jump 24/20”

Warmup
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 Jumping Jacks
• 20 Walking Lunges steps
• 20 Air Squats
• 20 PVC Passthroughs

Strength
Front Rack Barbell Reverse Lunges
• 4 sets of 10 reps

Work up in weight; try to find a 10 rep max. Rest 2-5 min after each set.

Conditioning
For time:
• 100 Double Unders
• 1,000 m Run
• 100 Double Unders
• 1,000 m Row
• 100 Double Unders

Warmup
• 20 cal Air Bike

3 rounds of:
• 10 Push-ups
• 10 Push Presses 45/35#
• 10 Good Mornings 45/35#
• 10 Air Squats

Strength
Shoulder Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Bench Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
For time:
• 100 AbMat Sit-ups

Conditioning
12 min AMRAP:
• 9 Burpees
• 12 Push Press 115/95#
• 15 Box Jumps 24/20”

Warmup
2 rounds:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)

3 rounds:
• 30 Double Unders
• 10 Dumbbell Thruster 25/15# x2

Strength
Clean & Jerk
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Front Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM

Core
21 – 15 – 9 reps:
• V Ups
• Evil Wheels

Conditioning
For time:
• 60 cal Row
• 10 Clean & Jerk 135/95#
• 40 cal Row
• 10 Clean & Jerk 135/95#
• 20 cal Row
• 10 Clean & Jerk 135/95#

Warmup
• 200 m Run
• 200 m Row

2 rounds:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

Then,
• 20 PVC Good Mornings
• 10 GHD Back Extensions
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Deadlift
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Snatch Grip Pulls
• 3 reps @ 85% of Snatch 1RM
• 3 reps @ 95% of Snatch 1RM

Clean Grip Pulls
• 3 reps @ 85% of Clean 1RM
• 3 reps @ 95% of Clean 1RM

Conditioning
15 min AMRAP:
• 3 Deadlifts 135/95#
• 3 Toes-to-bar
• 6 Deadlifts
• 6 Toes-to-bar
• 9 Deadlifts
• 9 Toes-to-bar
… continue pattern until time is up.

Warmup
• 300 m Row

3 rounds of:
• 10 Air Squats
• 10 Walking Lunges
• 10 Jumping Jacks

Then,
• 20 PVC Passthroughs
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Back Squat
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Weighted Pull-ups
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Core
8 rounds of:
• 10 sec L-Sit Hold
• 10 sec Rest
• 10 sec Straight Body Lever from the Floor
• 10 sec Rest

Conditioning
4 rounds for max reps:
• 40 sec Wallballs 20/14#
• 20 sec Rest
• 40 sec Chest-to-Bar Pull-ups
• 20 sec Rest
• 40 sec Pistols (alternating)
• 20 sec Rest
• 40 sec Kettlebell Swings 53/35#
• 20 sec Rest

Warmup
• 20 cal Air Bike
• 20 Cossack Side Lunges
• 20 Scorpions

3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats

3 rounds:
• 20 sec Handstand Hold
• 20 sec Squat Hold

Strength
WOD 1: Barbell Complex
5 min to find max weight of:
• 1 Clean + 3 Front Squats + 1 Jerk

* Clean can be of any type. Jerk can be of any type. Make as many attempts as you’d like within the 5 minutes to find the heaviest clean + 3 front squats + 1 jerk, all consecutive reps.

5 min Rest before moving on

Conditioning
WOD 2: Every Rep Counts
10 min AMRAP:
• 10 Wallballs 20/14#
• 10 Box Jumps 24/20”
• 10 Deadlifts 185/130#

2 min Rest before moving on

WOD 3: Chipper There & Back
For time:
• 200 m Sprint
• 100 m Farmers Carry 53/35# KBx2
• 50 Double Unders
• 25 Burpees
• 50 Double Unders
• 100 m Farmers Carry
• 200 m Sprint

Warmup
• 400 m Run

2 rounds of:
• 30 sec Pigeon Pose Hold Right
• 30 sec Pigeon Pose Hold Left
• 30 sec Spiderman Lunge Hold Right
• 30 sec Spiderman Lunge Hold Left

• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

Strength
Snatch
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Overhead Squat
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM

Core
4 rounds:
• 30 sec Ball Slams
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest

Conditioning
“Nasty Girls” 3 rounds for time:
• 50 Air Squats
• 7 Ring Muscle-ups
• 10 Hang Power Cleans 135/95#

For time:
• 1000 m Row