WOD in the past

1. Conditioning
"GOOD GRIEF"
6 Rounds x AMRAP 3:
6 Single Arm Devil Presses
24 Double Unders

Rest 1 Minute Between Rounds

SWEAT: (15/10); 32 Single Unders
TRAIN: (17,5/12,5); 18 Double Unders
COMPETE: (22,5/15)

2. Midline
3 Sets
30 Seconds Alternating Plank Toe Taps
10 Seconds Rest
30 Seconds Arch Hold
10 Seconds Rest

BENCHMARK TUESDAY

1. Thruster
2-2-2-2-2-2
*In 12 Minutes Build to a Heavy Set!

2. Benchmark WOD
"FRAN"
For Time:
21-15-9
Thruster
Pull Ups

SWEAT: (20/15); Ring Rows (AHAP)
TRAIN: (30/20)
COMPETE: (43/29)

1. Primer
EMOM x 4
3 TnG Power Cleans
*Work Up to Your Starting Weight!

2. Conditioning
EMOM x 8 (4 Rounds)
Minute 1: X Calories Bike
Minute 2: 8 Power Cleans

1:30 Minutes Rest

EMOM x 8 (4 Rounds)
Minute 1: X Calories Bike
Minute 2: 6 Power Cleans

1:30 Minutes Rest

EMOM x 8 (4 Rounds)
Minute 1: X Calories Bike
Minute 2: 4 Power Cleans

SWEAT: (11/8 Calories Assault Bike); (35/25); (40/30); (50/35)
TRAIN: (13/10 Calories Assault Bike); (50/35); (60/40); (70/45)
COMPETE: (15/12 Calories Assault Bike); (60/40); (70/50); (80/60)

DAILY SWEAT

"HOLD ON"
8 Rounds on the 4:00
X Calories Ski Erg
12 Alternating Single Dumbbell Step Ups

Remaining time. . .
Rounds 1,3,5,7 Max High Plank Hold
Rounds 2,4,6,8 Max Band Pull Aparts

SWEAT: (18/15 Calories Ski); (15/10)
TRAIN: (21/18 Calories Ski); (17,5/12,5)
COMPETE: (24/21 Calories Ski); (22,5/15)

TEAM WORKOUT

In Teams of 3

3 Rounds For Time:
800 Meter Run (Together)
45 Burpee Pull Ups
60 Deadlifts

SWEAT: Burpee + Jumping Pull Up; (60/40)
TRAIN: (80/60)
COMPETE: (100/70)

1.Strength
EMOM x 12 (4 Sets)
Minute 1: Max L-Sit Hold on Paralletts (*CAP: 30 Seconds)
Minute 2: 1 Set Unbroken Ring Dips
Minute 3: Rest

2.Conditioning
AMRAP 15:
3 DB Hang Clean & Jerks
30 Double Under
6 DB Hang Clean & Jerks
30 Double Under
9 DB Hang Clean & Jerks
30 Double Under
[Add 3 Dumbbell Hang Clean and Jerks Per Round]

SWEAT: (15/10); 45 Single Under
TRAIN: (17,5/12,5)
COMPETE: (22,5/15)

1. Strength
4 Sets
8/8 Barbell Front Rack Split Lunges
30-40 Seconds Dumbbell (Goblet) Deadbugs
Rest 45-60 Seconds Between Sets

2. Conditioning
4 Rounds For Max Reps:
1 Minute Wall Walks
Rest 30 Seconds
1 Minute Alternating Jumping Lunges
Rest 30 Seconds
1 Minute Straight Leg AbMat Sit-Ups
Rest 30 Seconds

1. Power Snatch
In 10 Minutes Build to A Heavy Complex of:
1 Power Snatch
+ 1 Low Hang Power Snatch

2. Conditioning
"I GOT OPTIONS"
[On the 00:00]
For Time:
15-12-9:
Power Snatches
Lateral Barbell Burpees

[On the 11:00]
For Time:
21-15-9
Hang Power Snatches
Burpees

SWEAT: 1st Part (25/20); 2nd Part (20/15)
TRAIN: 1st Part (35/25); 2nd Part (25/20)
COMPETE: 1st Part (40/30); 2nd Part (35/25)

1. Conditioning
"NO SHOES, NO SHIRT, NO PROBLEM"
EMOM x 28
Minute 1: X Calories Row
Minute 2: X Box Jumps
Minute 3: X Toes To Bar
Minute 4: Rest

SWEAT: 14/11 Calories Row; 12 Box Jumps; 15 Haning Knee Raises
TRAIN: 16/13 Calories Row; 15 Box Jumps; 9 Toes To Bar
COMPETE: 18/15 Calories Row; 18 Box Jumps; 15 Toes To Bar

2.Core Finisher
8x 30 Seconds On/ 15 Off (4 Rounds)
Toe Touches
Crossbody Mountain Climbers

1. Strength
Front Squats
On the 1:30 x 7
1 Pausing Front Squat (2 Sec Pause in Bottom Position)
2 Front Squats

2. Conditioning
"TURN & BURN"
For Time:
3 Rounds:
18 Front Squats
15 Handstand Push-Ups

…Directly Into

3 Rounds:
45 Air Squats
18 Shoulder to Overhead

SWEAT: (35/25); 18 HR Push Ups
TRAIN: (40/30); 10 HSPU
COMPETE: (50/35)

DAILY SWEAT

Part 1:
5 Rounds For Time:
10 Down Ups
20 Meters (6x5 Meters) Double Kettlebell Mixed Rack Carry
10 Down Ups
20 Seconds Side Plank (Each Side)

TC: 18

Rest 2 Minutes

Part 2:
4 Rounds For Time:
400 Meter Run
20 Plate Turkish Sit-Ups

TC: 12

SWEAT: (12/8); (10/5)
TRAIN: (16/12); (15/10)
COMPETE: (24/16); (20/15)

TEAMWORKOUT

"MANION"
Teams of 3
AMRAP 15
180 Back Rack Reverse Lunges
In Time Remaining:
Max Meters Ski

Rest 1 Minute

AMRAP 15
180 Wall Balls
In Time Remaining:
Max Meters Ski

SWEAT: (35/25); (14/8)
TRAIN: (40/30); (20/14)
COMPETE: (50/35); (20/14)

1. Strength
On the 1:30 for 6 Rounds
1 Set Max Unbroken Kipping Handstand Push Ups

2. Conditioning[5]
DANCE WITH THE DEVIL"
15-12-9-6:
Devil's Presses
Calories Row or Bike

Directly Into...

6-9-12-15:
Burpees
Calories Row or Bike

*Assault Bike Calories:
Part 1) 12-9-6-3
Part 2) 3-6-9-12

SWEAT: (15/10)
TRAIN: (17,5/12,5)
COMPETE: (22,5/15)

1. Strength
On the 2:00 x 6
5 Front Squats
*Build to a heavy Set!

2. Conditioning
For Max Reps
Double Tabata - 15 x 40 Seconds On/ 20 Seconds Off (5 Rounds)
Russian Kettlebell Swings
Jump Squats (Bodyweight)
Plank Hold

SWEAT: (16/12)
TRAIN: (24/16)
COMPETE: (28/24)

1. Conditioning
AMRAP 8:
Assault Bike Calories

Rest 2 Minutes

AMRAP 8:
4 Chest to Bar Pull Ups
10 Double Unders
4 Chest to Bar Pull Ups
20 Double Unders
4 Chest to Bar Pull Ups
30 Double Unders
...
Add 10 Double Unders Every Round

SWEAT: Single Unders; Ring Rows
TRAIN: 4 Pull Ups
COMPETE: 4 Chest To Bar Pull Ups

2. Body Amor
3-4 Sets
10-12 (Each Side) Single Leg Glute Bridges *w/Load
30-40 Seconds Double Kettlebell/ Dumbbell Farmers Carry Hold (Heavy)
Rest 45 Seconds Between Sets

1. Strict Press
5-4-3-2-1
*Build to a Heavy Single!
*Start @40-50% of your 1 RM!

2. Conditioning
"ALL BALL"
For Time:
42-30-18
Slam Balls
Hand-Release Push Ups
600-400-200 Meter Run

SWEAT: (15/10)
TRAIN & COMPETE: (20/15)

1. Power Clean Primer
Every 90 Seconds x 5
2 Clean (High) Pulls
1 Power Clean
*Light-Moderate Weights
*Focus on Good Technique!

2. Conditioning
“A LITTLE SUMTHIN”
On the 2:00 x 10 Rounds:
10 Toes to Bar
10 Alternating D-Ball Step Ups (24"/20")
1 Power Clean

*Heavy Weight (70-85% of 1 RM Power Clean) Across All Rounds

SWEAT: (15/10); 10 Hanging Knee Raises
TRAIN: (20/15); 6 Toes To Bar
COMPETE: (20/15)

DAILY SWEAT

1. Conditioning
On the 04:00 x 7 Rounds
X Calories Row or Ski
15 Double Kettlebell Russian Swings
30 Air Squats

SWEAT: (12/8); 18/12 Calories; 24 Air Squats
TRAIN: (16/12); 21/15 Calories Row
COMPETE: (24/16); 24/18 Calories Row

2. Midline Finisher
Tabata 8x 20 Seconds On/ 1Off (4 Rounds)
Hollow Body Flutterkicks
Superman Hold

TEAM WORKOUT

"GLEN MEETS GWEN"

In Teams of 2
For Time:
50 Clean and Jerks
40 Synchro Burpees
30 Strict Pull Ups
1k Run (Must Run Together)
30 Strict Pull Ups
40 Synchro Burpees
50 Clean and Jerks

SWEAT: (35/25), 50 Ring Rows
TRAIN: (40/30), 20 Strict Pull Ups (10 Each)
COMPETE: (50/35)

1. Conditioning
"GREAT BALLS OF FIRE"
AMRAP 18:
Calorie Row or Ski

On the 1:30 [Starting at 0:00]:
10 Alternating Jumping Lunges

SWEAT: (15/10)
TRAIN & COMPETE: (20/15)

2. Body Amor
3 Sets
10-12 Split Stance Single Arm Bent Over Row
30 Seconds (Each Side) Single Leg Top of Glute Bridge Hold
Rest 1-1:30 Minutes Between Sets

1. Strength
EMOM x 8:
1 Set Unbroken Strict HSPU

2. Conditioning
"ARMAGEDDON"
EMOM x 16 (8 Rounds)
Minute 1: 6/6 Single Arm Dumbbell Strict Presses
Minute 2: X Calories Assault Bike

SWEAT: (11/8 Calories Assault Bike); (12,5/7,5)
TRAIN: (13/10 Calories Assault Bike); (15/10)
COMPETE: (15/12 Calories Assault Bike); (20/12,5)

1. Deadlift Primer
On the 1:40 x 5
5 Deadlifts @moderate weights
*w/2 Seconds Lowering

2. Conditioning
"MAY I HAVE ANOTHER"
On the 3:00 x 7 Rounds:
200 Meter D-Ball Run
12 Toes to Bar
9 Deadlifts

SWEAT: (15/10); (50/35)
TRAIN: (20/15); (70/50)
COMPETE: (30/20); (85/60)

1. Conditioning
"JUST THE TWO OF US"
AMRAP 13:
9 Thrusters
35 Double Unders

SWEAT: (20/15); 55 Single Unders
TRAIN: (30/20)
COMPETE: (35/25)

2. Body Amor
3 Sets
12 Double Dumbbell Floor Presses
30 Seconds Max Banded Face Pulls
Rest 45-60 Seconds Between Sets

1. Hang Power Snatch
On the 1:30 x 7
3 Hang Power Snatches
*w/ 1 Second Pause in Catch
*Build in Weight!

2. Conditioning
"HALF HOUR POWER SHOWER"
For Time:
21-15-9
Hang Power Snatches
Burpee Box Jump Overs (24"/20")

SWEAT: (30/20)
TRAIN: (35/25)
COMPETE: (40/30)

DAILY SWEAT

7 Rounds

1 Minute Max Calories Row

- Rest 30 Seconds -

1 Minute Single Arm Hang Clean and Jerks

- Rest 30 Seconds -

1 Minute Straight Leg Medball AbMat Sit-Ups

- Rest 30 Seconds -

SWEAT: DB (15/10); Medball (14/8)
PERFORMANCE: DB (17,5/12,5); Medball (20/14)
COMPETE: DB (22,5/15); Medball (20/14)

“SNOWBALL FIGHT”

In Teams of 3

For Max Reps

AMRAP 4
Chest to Bar Pull Ups

Rest 1 Minute

AMRAP 9
Wall Balls

Rest 1 Minute

AMRAP 4
Chest to Bar Pull Ups

Rest 1 Minute

AMRAP 9
Calories Assault Bike

SWEAT: (14/8); Ring Rows
TRAIN: (20/14); Pull Ups
COMPETE: (30/20)

CONDITIONING & STRENGTH

With a Running Clock

Starting at 00:00
PART 1:
“YES MA’AM”
4 Rounds For Time:
15 Box Jumps (24"/20")
12 Strict Handstand Push-Ups
9 Deadlifts

*TIMECAP: 16:00

SWEAT: (60/40); Double Dumbbell Z-Presses
TRAIN: (85/65); Double Dumbbell Z-Presses
COMPETE: (110/75)

Rest 3:00 Minutes

At 19:00
PART 2:
In 7 Minutes
Build to A Heavy Set of 3 Deadlifts

1. TOES TO BAR PRIMER/ CORE STRENGTH
EMOM x 6
Minute 1: 10-12 Hollow Body Kip Swings
Minute 2: 15 Seconds Hollow Hold + 20 Seconds Max V-Ups

2. CONDITIONING
“YOU SHOULD GO”
[Teams of 2]
For Time:
3-6-9-12-15-18:
Toes to Bar
Kettlebell Swings
Burpees to Plate

SWEAT: (16/12)
TRAIN: (24/16)
COMPETE: (32/24)

1. CONDITIONING

“COUNTRY ROADS”

[ALL TRACKS]

AMRAP 10:
1,600 Meter Run
Max Calorie Bike/Ski

Rest 2:30 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike/Ski

Rest 2 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Bike/Ski

Rest 1:30 Minute

AMRAP 4:
400 Meter Run
Max Calorie Bike/Ski

1. Power Clean + Front Squat
On the 1:30 x 6
1 Power Clean
+ 2 Tempo Front Squats *Tempo:21X1
*Build to a moderate heavy Set!
*NO MAX OUT!

2. Conditioning
"The Chief"
5 x AMRAP 3
3 Power Cleans
6 Push-Ups
9 Air Squats

Rest 1 Minute Between AMRAPs

SWEAT: (35/25)
TRAIN: (50/35)
COMPETE: (61/43)