Group stretch
3 Rounds:
10 shoulder kips
3 burpee pull-ups
10 hollow rocks
3 reverse burpees
3 Sets for total time:
3 Rounds:
-15 dual DB shoulder to overhead, 45/30#
-9 TTB
-3 Rope climbs, 18/15′
*Rest 3:00 between sets. 35 min cap.
Group stretch
3 Rounds:
10 quick feet
6 plate ground to OH
8 OH walking lunges
4 plate thrusters
5 Rounds for time of:
5 Tire flips
2 Wall climbs
400m Run w/ med ball, 20#/14#
Rest 3 minutes between rounds.
*Rx+ 5 Clean & jerks, 185#/125#, 5 Muscle ups, 200m Run. Rest 3 minutes between rounds.
5 Rounds for time of:
400m Run
7 Power cleans, 135#/95#
11 Bupees
*Rest 3 minutes between rounds. Rx+ 185#/125# & Bar facing burpees
Group stretch
Active WU
Dodgeball
AMRAP 20 Min:
-50/40 Cal row
-40 Single arm OH walking lunges, 45/30#
-40 Single arm DB thrusters, 45/30#
-50 HR push-ups
-2 Wall climbs
*Rx+ Bike, 65/45#, and ring dips.
Group stretch
Agility ladder
Hip circle band WU
Sled push or Yoke carry
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Roll out
Shoulder kips
2 Rounds of:
-10 quick feet
-10 plate G2OH
-10 OH walking lunges
2 Rounds for time:
-1000m run
-2000m row
-3000m bike
Roll out
PVC pass throughs
Shoulder kips
Burgener WU
3 Rounds:
-3 squat snatches, light weight
-4 snatch balances
-10 hollow rocks
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
♀ 25-lb pull-up, 24-in box, 35-lb plate
♂ 35-lb pull-up, 30-in box, 45-lb plate
Group stretch
Front rack stretch
Dip shrug high elbows
Muscle cleans
Shoulder presses
3 Rounds:
-5 clean & jerks, light weight
-5 strict TTB
-10 lunge jumps
-20 double unders
For time:
20-cal. bike
20 clean and jerks, 165/105#
20-cal. bike
Group stretch
Actice WU
Dodgeball
In 20 Min:
200 Double under buy-in
10 Rounds of:
-5 Deadlifts, 275/185#
-10 Box jumps, 30/24”
-15 Air squats
AMRAP in remaining time of:
Wall walk into HSPU
*Alternate full rounds with partner.
Group stretch
Agility ladder
WU for WOD
AMRAP 30 min:
-500m Run
-15 DB Bench presses, 45/30
-15 Toes to bar
Scale weight/reps as needed. Perform A or B.
AMRAP 30 min:
-500m Run
-15 DB Bench presses, 45/30
-15 Pull-ups
Scale weight/reps as needed. Perform A or B.
Roll out
3 Rounds:
-10 hip circle band side raises
-10 hip circle band squats
-10 lunge jumps
-10 push-ups
-1 wall walk into HSPU
Perform 5 weighted steps ups with weaker leg, then 5 with stronger leg.
For Total Reps:
-1min Bike for cals
-2min Burpees for reps
-3min Sit-ups for reps
*Score is total reps, break down in notes.
For Total Reps:
-1min Bike for cals
-2min Burpees for reps
-3min Sit-ups for reps
*Score is total reps, break down in notes.
Rest 5 minutes after first time through, then repeat.