Front Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%
Strict Press
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 80%
2 @ 85%
2 @ 85%
2 @ 85%
7 Minute Burpee Test
Dessert: Side Plank with Leg Raise 2 x 10 per side
Side Plank with Crunch 2 x 10 per side
Isometric Hold Tabatas:
#1: Alternate between a L-Sit Hang and a Straight Arm Ring Hold
*Rest 2 minutes
#2: Alternate between a Wall Sit Hold and a Handstand Hold
Complete 4 Rounds for Time:
100 meter Kb Farmer Carry (60/45), alternating arms at the 50m mark
10 Kb Swings (60/45)
10 Knees to Elbows
Dessert: Plank with Side Steps 3 x 30 sec
Plank Jacks 3 x 30 sec
10 Minute EMOM:
1 Clean Pause Deadlift + 1 Hang Power Clean + 1 Front Squat
*increase weight each round to a heavy complex
As Far as Possible in 8 Minutes:
2 Hang Power Cleans (135/95)
2 Lateral Bar Jumps
2 Pull-ups
*Continue adding 2 reps per movement until the time ends.
Dessert: Plank with Leg Raise 3 x 30 sec
Rainbow Plank 3 x 30 sec
Back Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%
Strict Press
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 80%
2 @ 85%
2 @ 85%
2 @ 85%
5 Minute Row for Max Meters
Dessert: Plank Up & Downs 3 x 30 sec
Plank with Arm Reach 3 x 30 sec
Complete For Time:
Buy In: 800 meter Run
3 Rounds of:
28 Box Jumps (30/24)
28 Push-ups
28 Double Unders
28 Weighted Sit-ups (45/25)
Cash Out: 800 meter Run
Dessert: Accumulate a total of 3 minutes of front plank holds, resting as little as possible.
Partner WOD
In Teams of 2 or 3, complete for time:
400 meter Run, together
40 Burpee Box Jumps (24/20), combined total
800 meter Run, together
80 Kb Swings (50/35), combined total
400 meter Run, together
40 Pull-ups, combined total
800 meter Run, together
80 Ball Slams (30/20), combined total
2000 meter Row, combined total
Dessert: Plank Tabata, any style
Front Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%
Strict Press
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
7 Minute AMRAP:
7 Toes to Bar
30 Double Unders
Dessert: 3 x 0:30 Side Planks per side with 0:15 rest, any style side plank
Deadlift
10-8-6-4-2
Complete for Time:
30 Med Ball Power Cleans (20/14)
30 Walking Lunges with Med Ball (20/14)
30 Med Ball Sit-ups (20/14)
20 Med Ball Power Cleans
20 Walking Lunges with Med Ball
20 Med Ball Sit-ups
10 Med Ball Power Cleans
10 Walking Lunges with Med Ball
10 Med Ball Sit-ups
Dessert: 3 x 0:30 Side Planks per side with 0:15 rest, any style side plank
5 Minute EMOM:
5 Handstand Push-ups
*Rest 2 minutes
5 Minute EMOM:
10 Pistols (5 per leg)
*Rest 2 minutes
5 Minute EMOM:
15 Pull-ups
Dessert: 3 x 0:30 Side Planks per side with 0:15 rest, any style side plank
100 Day Push-up Challenge:
Day #100= 100 Push-ups
Back Squat
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%
Strict Press
5 @ 65%
5 @ 70%
3 @ 75%
3 @ 80%
Complete 10 Rounds for Time:
10 Push-ups
10 Calorie Row
Dessert: 3 x 0:30 Side Planks per side with 0:15 rest, any style side plank