General Warm Up:
5-7 Minutes Bike/Row/Run
20 Bar Kips
20 Good Mornings
15 Ring Rows
Specific Warm Up:
2-3 Rounds:
150 M Sprint
10-12 Russian KBS
6-8 Kipping Pullups
-Rest 1 Minute Between Efforts-
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 Minutes To Warm Up:
300 M Run
+
6 Yoga Pushups
9 Half Burpees
12 Lateral Hops
15 Ring Kips
+
10 Empty BB Power Snatch
10 Empty BB Push Press
+
Find WOD Weight
Teams Of 2 (1 Works/1 Rests)
26 Minute AMRAP:
12 Power Snatch (95/65)
16 Lateral Burpees
400 M Run (200 M Splits)
20 Push Press (95/65)
24 Toes 2 Rings (Sub=Knees To Elbows)
400 M Run (200 M Splits)
*Foam Roll Quads
*Hip CAR Hold @ 90 Degrees
*Broken Toe
3 Minute Bike (Increase Pace Each Minute)
15 Bar Kips
15 Scap Pulls
10 Ring Rows
10 Grasshoppers/Leg
10 Wall Squats
10 Empty Bar Front Squats
Health/Function: For Time:
12 Jumping Pullups OR Ring Rows
(15/12) Calorie Bike
30 Wall Balls
(15/12) Calorie Bike
12 Jumping Pullups OR Ring Rows
Performance (RX) For Time:
24 CTB Pullups/(36/30) Calorie Bike/45 Wall Balls (20/14)
Competition/Sport (RX+) For Time:
14 Thrusters (115/85)
(12/9) Ring Muscle Ups
36/30 Calorie Bike
18 CTB Pullups
14 Wall Balls (30/20)
*12 Minute Time CAP*
*Foam Roll Quads
*Banded Hamstring Distraction
*Banded Couch Stretch
Coach’s Choice
For Time:
50 Thrusters (75/55)
75/62 Calorie Row
50 Pullups
75/62 Calorie Row
50 Wall Balls (20/14)
3 Minute Bike (Increase Pace Each Minute)
15 Bar Kips
15 Scap Pulls
10 Ring Rows
10 Grasshoppers/Leg
10 Wall Squats
10 Empty Bar Front Squats
Health/Function: For Time:
12 Jumping Pullups OR Ring Rows
(15/12) Calorie Bike
30 Wall Balls
(15/12) Calorie Bike
12 Jumping Pullups OR Ring Rows
Performance (RX) For Time:
24 CTB Pullups/(36/30) Calorie Bike/45 Wall Balls (20/14)
Competition/Sport (RX+) For Time:
14 Thrusters (115/85)
(12/9) Ring Muscle Ups
36/30 Calorie Bike
18 CTB Pullups
14 Wall Balls (30/20)
*12 Minute Time CAP*
*Foam Roll Quads
*Banded Hamstring Distraction
*Banded Couch Stretch
Coach’s Choice
3X10 Minute AMRAP’s/Rest 3 Minutes:
800 M Run
20 KBS (1.5/1.0)
50 Double Unders (Sub=Drag Rope Singles
20 DB Hang Clean And Jerks Per Arm (40/25)
Max Effort Calorie Bike With Time Remaining
2 Rounds: (Increase Pace 2nd Round)
150-200 M Row
25-30 Downward Dog Calf Raises
30-35 Penguin Hops
10-15 Russian KBS
2X9 Minute AMRAP’s
-Rest 6 Minutes Between AMRAP’s-
Health/Function
21 KBS/200 M Run/60 Drag Rope Singles/(550/500) M Row/200 M Run/Max Effort Drag Rope Singles With Time Remaining
Performance (RX)
21 KBS (1.5/1.0)/400 M Run/(650/600)M Row/12 KBS (1.5/1.0)/Max Effort Double Unders (3:1) With Time Remaining
Competition/Sport (RX+)
14 KBS (2.0/1.5)/(800/725)M Row/500 M Run/14 KBS (2.0/1.5)Max Effort Drag Rope Double Unders (3:1) With Time Remaining
*KB Calf Smash
*Banded Calf Distraction
*Runner’s Stretch
Coach’s Choice
Every Minute On The Minute For 36 Minutes:
1st: 200 Feet OH Plate Walk (45/25)
2nd: 8-10 Box Pike Pushups
3rd: 6-8 Burpee Box Over Jumps (24/20″)
4th: 12-15 DB Push Press (35/20)
5th: 8-10 Calorie Bike
6th: Rest
15 Banded Pass Thrus
15 Banded Around The Worlds Each Way
15 Banded Face Pulls
10 Shoulder Pulses Per Side
10 Shoulder CARS
10 Push Press Empty Bar
*Select Push Press Or Push Jerk*
*Leave 1 Rep In Tank Every Set But Final Set Of 3*
*Select Push Press Or Push Jerk*
*Leave 1 Rep In Tank Every Set But Final Set Of 3*
Every Minute On The Minute For 16 Minutes:
1st: 6-9 Strict HSPU OR Kipping HSPU OR Pike Pushups Off Box
*ALL At 3 Seconds On The Way Down Tempo*
2nd: 25-35 Seconds Hold One Of The Following:
*KB Upside Waiter’s Hold (Split Time Per Arm)
*Ring Support Hold
*Ring Handstand Hold
3rd: 9-12 Burpees To 6″ OH Target OR 7-10 Burpee Box Over Jumps (24/20″)
4th: Rest
*Banded Crossbody Shoulder Stretch
*Banded Lat Distraction
*LAX Ball Pec Smash
Down+Back:
Knee To Chest
Hip Circles
Sampson Lunge
Power Skips
Butt Kicks
Karaoke Shuffle
+
2 Rounds:
150 M Run
10 Bar Kips
8 Ring Rows Or 6 Dead Hang Pullups
6 Wall Squats
5X4 Minute AMRAP’s/Rest 2 Minutes Between Efforts
*Pick Up Where You Left Off*
Health/Function
300 M Run/18 Ab Mat Situps/15 Ball Slams/12 Banded Or Jumping Pullups
Performance (RX)
400 M Run/18 Toes 2 Rings/18 Ball Slams (30/20)/4 Rope Climbs
Competition/Sport (RX+)
8 Rope Climbs/500 M Run/24 Toes 2 Bar/24 Ball Slams (50/30)
*LAX Ball/Foam Roll LATS
*Pigeon Hold
*Banded Shoulder Sink Hold
