1 30

WARMUP

4 rnds
8 burpees
8 sq
8 ring rows
8 kn pushups
8 pass thru

BUYIN

deadlift
4 x 5
    Rest at least 2:00

WORKOUT

every 2 min for 8 -- 16 min
6 TtB
8 Pistols
10 Box Jumps 24/20

BONUS

  4-5 Set For Quality
6 Wt'd Chinups
12 Barbell Curls
  AMRAP Ring Rows

1 29

WARMUP

2:00 Row

2 RNDS
30 sec Classic Triceps & Lat Stretch   (ea/s)
10 Box Pushups
30 sec Samson Stretch    (ea/s)
10 Deadbugs

WORKOUT

Tabata 4 MIN EACH - GOAL 200+
Ring Dips
1:00 Rest
Tabata
Airbike Legs Only  for Cals
          → Air Squats 
1:00 Rest
Tabata
Abmat Situps
1:00 Rest
Tabata
Row for Cals

BONUS

3 RNDS
10 Banded External    Rotations  (ea/s)
10 Banded Internal   Rotations  (ea/s)
10 Y-T-Ws

1 28

WARMUP 

30 sec Arm Circles   (ea/s)
30 sec Hip Circles   (ea/way)
30 sec Knee Circles   (ea/way)
30 sec Ankle Circles   (ea/s)
10 Leg Swings   (ea/s/way)
30 sec Air Squats
1:00 Squat Hold
30 sec Air Squats

BUYIN

3 rnds
30 sec Hollow Rock
AMRAP Hollow Hold

WORKOUT

KOBE
8 RNDS
28 burpees
28 jumping chinup
28 kb swings 44/27

BONUS

4-5 Sets For Quality
10-12 Db Floor Press
AMRAP Banded Tricep Extensions

1 27

WARMUP

1:00 Banded Overhead Distraction   (ea/s)

8 min
8 Prisoner Rotations
30 sec Plate Hops
8 Cuban Press    w/PVC
10 Russian KbS light →   moderate

BUYIN

2 min burbee challenge

WORKOUT

5 Rounds
20 Doubleunders
   →  40 Singeunders
8 Hang Power Snatch  55/35

At 12:00

5 Rounds
   same

BONUS

400m Jog
  2:00-4:00 Calf Smash (ea/s)
400m Jog
 2:00-4:00 Barbell Shoulder Shear    (ea/s)

1 23

WARMUP

2-3 rnds
10 Squats w/Medball
30s Squat Hold w/Medball
10-15m Shuttle Run w/Medball

WORKOUT

25 min amrap
10 sec Hanging Knee Raise Hold
20 Pushups
30 Deadlifts    95/65
40 Abmat Situps
50ft Bear Crawl

BONUS

2/3 rnds
    2:00 Jog
4:00 Childs Pose
    2:00 Jog
2:00-4:00 Classic Triceps & Lat Stretch

1 22

Warmup

20 Glute Bridges

       2 Rounds
15 Banded Lat Pulldowns
30 sec Singleunders
10 Scap Pullups slow
30 sec Plank

20 Glute Bridges

Workout

5 sets

5 Hang Power  Cleans  95/65
1:00 WtD Plank

Rest 1:30

3-5 Strict Pullups
1:00 Doubleunders
         →  Singleunders

Rest 1:30

Bonus

3-4 Rounds For Quality
  10 Hammer Curls heavy
 AMRAP Supinated Ring Rows

1 21

WARMUP

2-3 ROUND
30 sec Plate Hops
5 Inchworms
30 sec Air Squats
10 Deadbugs     (ea/s)
30 sec Hip Circles   (ea/way)
10 Arm Circles   (ea/way)

WORKOUT

3 RNDS - GOAL 300+ REPS

4 min AMRAP
10/8 Cal Row/Bike
5 Toes To Bar

Rest 1:00

4 min AMRAP
10 Wallballs    20/14
8 Box Jumps  24/20

Rest 1:00

BONUS

2:00-4:00 Each
Pec Smash
Rotator Cuff Smash & Floss
Calf Smash

1 20

WARMUP 

      4 minutes
8 Bodybuilders
8 Scap Pushups
8 Barbell Press just bar

     4 minutes
8 Russian KbS
8 Prisoner Rotations
8 Ring Rows

BUYIN

PUSH JERK  --  12 MIN
    Accumulate 4-6 Sets
5 Reps

WORKOUT

3 RNDS -- UNDER 12 MIN
30 Air Squats
20 Burpees
10 Pullups

BONUS

20 MIN BIKE

1 16

WARMUP

10  Leg Swing   (ea/s/way)
200m  Indian Run
20  Walking Lunges
200m  Indian Run
12  Kang Squats

WORKOUT

2 RNDS -   GOAL 350+
5 min Cal Row
     1:00 Rest
5 min Box Stepups 24/20
     1:00 Rest 
5 min Bike/Ski/Run
     1:00 Rest
       

BONUS

3-5 Rounds For Quality
10-15 Kneeling Kb Press
10-15 Dual Kb Row
10-15 B-Stance RDL w/Kb
30 sec Ring Body Saw

1 15

WARMUP

250m Row
45 sec Squat Hold
30 sec Samson Stretch    (ea/s)
45 sec Squat Hold
30 sec Super Front Rack    (ea/s)

10 Goblet Squats
10 Glute Bridges
15 Banded Tricep Extensions
10 PVC Pass Throughs    slow

BUYIN

12 MIN
Accumulate 5-7 Sets 
1 Hang Power OR POWER Snatch
   +
2 Overhead Squats

WORKOUT

21 Power Snatch  65/45
   60 Doubleunders  OR
                100  Singleunders
18 Power Snatch
   50 Doubleunders  OR
                   80 Singleunders
15 Power Snatch
   40 Doubleunders  OR
                   60 Singleunders
12 Power Snatch
   30 Doubleunders  OR
                   40 Singleunders
9 Power Snatch
   20 Doubleunders  OR
                   20 Singleunders

BONUS

3 RNDS
10 Y-T-W
10 Wall Slides
10 Single-leg Glute Bridges (ea/s)
              Rest 1:00

1 14

WARMUP

8 minutes  
30 sec Banded Overhead Extensions   (ea/s)
10 Ring Rows w/1s pause at top
30 sec Squat Hold
15 Air Squats

then

2 Rnds
10 Scap Pullups
15 Banded Lat Pulldowns

BUYIN

Accumulate 5-7 Sets
 3-5 Pullups  →
        OR Pronated Neg.

WORKOUT

3 RNDS
6/10 Strict Pullups OR
     10 Tough Ring Rows
20 Front Step Lunges
30 Abmat Situps
200m Run

BONUS

 2:00-4:00 Each
Lat Smash   (ea/s)
Glute Smash & Floss   (ea/s)
Cobra Stretch

1 13

WARMUP

200m Row/Jog
15-20m Death March
20 Banded Overhead Tricep Extensions
15-20m Reverse Walking Lunges
20 Box Pushups
1:30 Airbike/Row

WORKOUT

10 minutes - max weight, watts
Strict Press
    4 x 10
          Building

Rest 3:00

10 minutes
Deadlift
     4 x 10
           Building

Rest 3:00

10 minutes
Airbike/Row
     4 x 12 sec
        For Max Wattage

BONUS

2 rnds
2:00 Jog
   2:00-4:00 Rotator Cuff Smash & Floss   (ea/s)
2:00 Jog
   2:00-4:00 Pigeon   (ea/s)

1 9

WARMUP

8 minutes Smooth
15 Banded Tricep Extensions
30 sec Singleunders
15 Banded Hammer Curls
30 sec Plate Hops
10 Arm Circles   (ea/way/s)

    THEN

2 RNDS
8 Scap Pushups
8 Scap Pullups
8 Box Pushups

BUYIN

12 MIN
3 x 8  Floor Press
    +
10 Tough Ring Rows after each set
      2:00 Rest

WORKOUT

18 MIN
8 Ring Dips
10 Pullups
18 Abmat Situps
50m Shuttle Run

BONUS

2-3 RNDS
   1:30 Airbike easy
2:00-3:00 Banded Lateral Opener  (ea/s)
   1:30 Airbike easy
2:00-3:00 Classic Triceps & Lat Stretch

1 8

WARMUP

!?!

WORKOUT

4 rnds
2:00 Airbike, Ski or Row

     Into

2 min AMRAP
12 Wallballs       20/14
9 Deadlifts       135/95

     Rest 2:00

BONUS

2:00-4:00   Each
Glute Smash & Floss   (ea/s)
Quad Smash   (ea/s)
 Barbell Shoulder Shear   (ea/s)

6 7

WARMUP

8 minutes
   5 Front & Back   Scales   L
  20-30 sec WtD Plank
  5 Front & Back  Scales   R
 5 Jefferson Curls

BUYIN

  Max Hanging Knee Raise OR L-SIT Hold

THEN

8 minutes
  30 sec Singleunders
  30 sec Singleunders
                  Backwards
  30 sec Doubleunders
  30 sec Dot Drill  (ea/s)

WORKOUT

10 MIN
16 Kb Walking Lunges
8 B-Stance RDLs  (ea/s)
10 Tough Ring Rows

BONUS

3-5 Sets For Quality
10 Close Grip Bench Press or Floor Press
       AMRAP Banded Overhead Tricep Extensions

1 6

WARMUP

2:00 Row/Bike
1:00 Butterfly Stretch

2-3 Rounds
 12 Air Squats
 3 Jefferson Curls
10 Scap Pullups

BUYIN

2 RNDS
10 Kb Deadlifts
10 Glute Bridges


12 MIN -- SUMO DL
    Accumulate 4-6 Sets
5 Reps 
  Building

WORKOUT

 21-15-9
Hang Power Clean  115/85
Burpees Over Bar

BONUS

3-5 RNDS
      Airbike
3:00 Easy
1:00 Moderate
2:00 Seated Straddle

1 2

 WARMUP

2 rnds
15 Russian KbS
Plate Hops
30 sec Super Front Rack   (ea/s)
10 Strict Press just bar
30 SEC Bent Hollow Hold

WORKOUT

6 rnds
5 Power Clean  & Push Press  95/65
12 sec Airbike ME                 

BONUS

1k run
5 min row

12 30

WARMUP

2-3 rnds
8 Front Scales  R
8 Back Scales   R
10 Kb Press     R
         balance on L leg 

8 Front Scales  L
8 Back Scales   L
10 Kb Press     L
         balance on R leg   

BUYIN

12 min emom
1) Handstand Practice
        →   Piked HS
2) 1-3-5 (Strict) (Ring) Dips

WORKOUT

12-9-6 -- goal under 10 min
• Jumping CtB Pullups   x 2
• Pushups
50 Doubleunders →
        100 Singleunders

BONUS

2:00-4:00  Each
Lat Smash (ea/s)
 Pec Smash (ea/s)
 Calf Smash (ea/s)

12 26

WARMUP

250m Row
45 sec Squat Hold
30 sec Samson Stretch    (ea/s)
45 sec Squat Hold

30 sec Super Front Rack    (ea/s)
10 Goblet Squats
10 Glute Bridges
15 Banded Tricep Extensions
10 PVC Pass Throughs    slow

BUYIN

5 MIN j rope

WORKOUT

5 RNDS
   3 min AMRAP
3 Power Cleans   95/65
6 Push-ups
9 Air Squats

Rest 1:00

BONUS

2 RNDS
      2:00 Jog
2:00 Suprapatellar Smash & Floss   (ea/s)
      2:00 Jog
2:00 Lizard   (ea/s)

12 23

WARMUP

200m run
then 3 rnds
6 burpees
10 passthru
20 sec one-arm hang e/s
5 Handstand

then 3 rnds
30 sec Super Front Rack
8 Goblet Squats slow

BUYIN

18 min
Front Sq
5 sets of 5 
  Rest at least 2:00
     Building

WORKOUT

3 RNDS - Goal 250+
1:00 Wallball    20/14
    Rest 1:00
1:00 Bike or Row
    Rest 1:00
1:00 L-Sit Accumulate
    Rest 1:00

BONUS

3 Rounds For Quality
10 Diamond Pushups  →    To Box
AMRAP Banded Overhead Tricep Extensions
10 Supine Leg Raises
AMRAP Hollow Rock
        Rest as needed to

12 19

WARMUP

2-3 RNDS
    10 Db Press    L
   10-15m Waiters      L
10 Front Step Lunges     L
      10 Db Press   R
   10-15m Waiters      R
10 Front Step Lunges      R

BUYIN

 12 MIN
 Accumulate 5-7 Sets
5 OH Squats 

WORKOUT

5 RNDS  -  GOAL UNDER 7
 6 Thruster      95/65
10 Jumping CtB Pullup

BONUS

2:00 Row
2:00-4:00 Lat Smash  (ea/s)
2:00 Jog
2:00-4:00  Forearm Smash

12 18

WARMUP

7 minutes Smooth
Unbroken
3 Inch Worms
8 RDLs
8 Barbell Rows
8 Front Squats
8 Strict Press
10 Ski Jumps

BUYIN

2 RNDS
30 sec Row 
5 Burpee Box Jump Overs
6 Cal Airbike
20 Doubleunders

WORKOUT

5 min AMRAP  - Goal 200+
FOR CAL/REPS
Cal Row

Rest 5:00

5 min AMRAP
Burpee Box JUMP/Step Over 20/16

Rest 5:00

5 min AMRAP
10/7 Cal Airbike →
           Shuttle Run
20 Doubleunders →
           50 Singleunders

BONUS

3 RNDS
30 sec Russian Twist
10 Banded Hip
           Abduction (ea/s)
10 Bent Windshield 
                       Wipers
10 Kb Windmills  (ea/s)

12 17

WARMUP

20 sec Deadhang Hold    relaxed
6 Y-T-W
        x 2

30 sec Plank
10 Bent Over T-Spine Rotations
       x 2

15 Banded Tricep Extensions
10 Hammer Curls   LIGHT
      x 2

BUYIN

PULLUPS
Accumulate 4-6 Sets
 3-5 Pullups
Rest at least 2:00

THEN 
2 RNDS
8 Db Snatch 
4 Strict HSPU   

WORKOUT

12 MIN - GOAL rnd 16+

   2-4-6-8-10... 
Db Snatch      50/35
   1-2-3-4-5...
Piked HSPU

BONUS

2:00-4:00 of Each
Pigeon (ea/s)
Classic Tricep & Lat Stretch     (ea/s)
Banded Lateral Opener    (ea/s)

12 16

WARMUP

3-4 RNDS
30 sec Plate Hops
10 Supine Knee Raises
30 sec Jumping Squats
10 PVC Passthroughs
30 sec Bodybuilders
10 Bird-dogs

BUYIN

3 RNDS
6 Back Squats 
6 Strict TtB 
9 Air Squats 
9 Abmat Situps 

WORKOUT

21-15-9
Back Squat   135/95
Strict KtE

On 12:00 Mark 

42-30-18
Air Squat
Abmat Situp

BONUS

2:00-4:00   Each
   Cobra
   Seated Straddle
   Couch Stretch    (ea/s)

12 12

WARMUP

8 MIN
10-15m Side Shuffle  x 2
5 Inch Worms
10-15m Death March
10 Russian KbS Light
10-15m Walking Lunges

WORKOUT

3 RNDS
6 Deadlifts
6 Box Jumps
3 Deadlifts
3 Box Jumps

CORE BONUS

4 RNDS
8 Single-leg V-up alt.    (ea/s)
30 sec Flutter Kicks
10 Kb Deadbugs  (ea/s)
30 sec Hollow Rocks

12 11

WARMUP

3 RNDS
6 burpees
10 ring rows
10 wallball
10 tuck jumnp

BUYIN

12 MIN
Accumulate 5-7 Reps
5 Reps strict press

WORKOUT

ALTAP - goal under 15
40 TG-U      35/26
50 Front Step Lunge  w/Kb
40 Piked HSPU

BONUS

2:00-4:00 Each
Pigeon   (ea/s)
Classic Triceps & Lat Stretch   (ea/s)
Straddle
Banded Lateral Opener   (ea/s)

9 10

WARMUP

8 minute,  any order
15 Straight-arm Lat Pulldown
1:00 Airbike/Row
30 sec Planks
1:00 Airbike/Row
30 sec Samson Stretch (ea/s)

WORKOUT

4 Rnds, for reps+cals 
   goal 260+
1:00 Strict Pullups
    30 sec Rest
1:00 Rowing
    30 sec Rest
1:00 Abmat Situps
    30 sec Rest
1:00 Airbike or  Box Stepups
    30 sec Rest

BONUS

3 rnds
10 Clamshells    (ea/s)
30 sec Archbody Hold
10 Banded Hip  Adduction (ea/s)
30 sec Archbody Hold

12 9

 WARMUP

10 min
10m Bear Crawl
30 sec Super Front Rack
10m Crab Walk
30 sec Plate Hops
10m Duck Walk
10 Air Squats 2 sec pause at bottom

BUYIN

1k run

WORKOUT

8 rnds
8 Power Cleans 75/55
12 Front Step Lunges 75/55
25 Doubleunders  or
      50 Singleunders
1:00 Rest

BONUS

2:00-4:00  Each
Glute Smash & Floss   (ea/s)
Calf Smash   (ea/s)
Quad Smash & Floss  (ea/s)

12 5

WARMUP

3 RNDS
8 passthru
6 burpees
10 ringrow
1 min hang

BUYIN

any strength move

WORKOUT

altap
  800m Run
40 Russian KbS  53/35
  600m Run
30 Russian KbS
  400m Run
20 Russian KbS
  200m Run
10 Russian KbS

BONUS

4 Rounds  
 10 Pallof Press  (ea/s)

10 Supine Leg  Raises

20 sec Washing machine

12 4

WARMUP

3 RNDS
10 Scap Pullups
20 sec Deadhang
12 Air Squats
20 sec Squat Hold

3 RNDS
8 Box Pushups
15 Banded Tricep Extensions
1 MIN Plank
                               

BUYIN

Accumulate 5-7 Sets
3-5 (weighted)  Pullups
     or
3-5 Pronated Negatives

WORKOUT

CINDY
20 MIN amrap - Goal 12+
5 Pullups
10 Pushups
15 Air Squats

BONUS

   2:00 Jog
4:00 Seated Straddle
   2:00 Jog
2:00-3:00 Classic Tricep & Lat Stretch   (ea/s)
   2:00 Jog
2:00-3:00 Pigeon   (ea/s)

12 3

WARMUP

8 minutes Smooth w/just Barbell

8 Romanian Deadlifts

    50m Shuttle Run

8 Front Squats

    50m Shuttle Run

8 Press

    50m Shuttle Run

8 Thrusters

WORKOUT

10 minutes

         Accumulate

Thrusters

     10, 10, 10, 10

Rest 3:00

10 minutes

accumulate

Power Cleans

     10, 10, 10, 10

Rest 3:00

10 minutes

accumulate

4 x 12 sec Airbike/Row 

   For Max Wattage

BONUS

2 RNDS

2:00 Airbike

2:00-4:00 Calf Smash    (ea/s)

2:00 Airbike

2:00-4:00 Pec Smash     (ea/s) 

12 2

WARMUP

2-3 rnds
10 PVC Passthroughs
10 Front to Back Lunges (ea/s)
10 Scap Pushups
10 Banded Face Pulls

BUYIN

3 rnds
10 BtN Press
5 Wall Squats

then

12 min
5-7 Sets
5 OH Squats 

WORKOUT

ALTAP - goal under 10

50/40 Cal Row
100 Doubleunders
     or  250 singles
30 Burpee kn to elb

BONUS

3 Rounds  - For Quality
10 Single-leg Glute Bridge   (ea/s)
10 Half Turkish Getups   (ea/s)
10 Tuckups

11 21

WARMUP

4 RNDS
30 sec Glute Bridge Marches
30 sec Deadbugs
30 sec World’s Greatest Stretch   (ea/s)

THEN

2 RNDS
10 Scap Pullups slow
20 sec Deadhang
8 Single-arm Lat Activations

BUYIN

12 MIN

  4 x 3-5 
 Negative CHINUPS (Pronated)
 
  Rest 2:00
15 sec Bent Hollow Hold (during rest)

WORKOUT

Tabata 8s - for total rep/sec

1) Wt'd Plank 25/15
    1:00 Rest
2) Air Squats
    1:00 Rest
3) Arch Body Hold
    1:00 Rest
4) Jumping CtB Pullups

BONUS

2 rnds
     2:00 Row
2:00-4:00 Lat Smash   (ea/s)
     2:00 Row
2:00-4:00 Bilateral Shoulder Flexion

11 20

WARMUP

2-3 RNDS
 8 Front to Back Lunges   (ea/s)
15-20m Kb Front Rack Carry    ND
15 Banded Goodmornings
15-20m Kb Front Rack Carry    D
 8 Behind the Neck PVC Press

THEN

2 RNDS
12 Goblet Squats
10 Kang Squats

BUYIN

12 MIN

 Accumulate 4-6 Sets 
5 to a box high quality

WORKOUT

14 MIN

3 Toes to Bar
5 One-arm KbS  53/35 ND
3 Rear-step Kb Lunge   (ea/leg) ND

3 Toes to Bar
5 One-arm KbS   D
3 Rear-step Kb Lunge  (ea/leg) D

Kb held in front rack
ND = non-dominant
D = dominant

BONUS

2:00-4:00 of Each
Pigeon   (ea/s)
Seated Straddle    center
Seated Straddle    left
Seated Straddle    right
Lizard    (ea/s)

11 19

WARMUP

2 RNDS
30 sec Plate Hops 
30 sec Air Squats
30 sec Classic Calf Stretch   (ea/s)
              
THEN 
2 RNDS

30 sec Bodybuilders
30 sec Kettlebell Swings   (light)
30 sec Samson Stretch   (ea/s)
             

BUYIN

10-15m each
Walking Lunge w/Twist x 2
Straight-leg High Kicks x 2
A-Skip x 2
B-Skip x 2
High Knees x 2
Butt Kickers x 2

200m Run

WORKOUT

For Time - 2 SCORES
start w either

1k Row

immediately into 

3 Rounds For Time 
800m Run
25 Burpee Box Jumps   24/20

BONUS

STRETCH

or

30   Y-T-W
40   Bottoms-up Kb Press   (ea/s)
50   Barbell Row   w/1 sec pause at top

11 18

WARMUP

8 min Smooth
10-15m Bear Crawl
10 Cat-Cow      slow
10-15m Crab Walk
8 Xiaopeng Forward    (ea/s)
100m Shuttle Run
8 Windmills   (ea/s)

BUYIN

2 RNDS
8 Scap Pushups
8 Scap Pullups
8 Box Pushups

THEN

12 min - FLOOR PRESS
3 x 8  Floor Press
  AND
10 Tough Ring Rows after each set

2:00 Rest

WARMUP

8 Wallballs 20/14
20 Doubleunders 

Any break on 
either movement is 

10 Pushups - Max of 5 penalty sets
(and one per round)

BONUS

    2:00 Jog
2:00-4:00 Pec Smash     (ea/s)
    2:00 Jog
2:00-4:00 Classic Tricep & Lat Stretch   (ea/s)
    2:00 Jog
2:00-4:00 Calf Smash     (ea/s)

11 14

WARMUP

200m Run w/Medball light
15 Air Squats w/Medball & 1 sec Pause
10 Ring Rows w/1s Pause
30 sec Supinated Deadhang Hold
10 Ring Rows w/1s Pause
15 Air Squats w/Medball & 1 sec Pause
200m Run w/Medball light

BUYIN

2 RNDS
8  Front Step Lunges   (ea/s)
8  Reverse Step Lunges   (ea/s)

  THEN

Bulgarian split sq
4 x 8   (ea/s)
 1:00 Rest   b/t sides & sets

WORKOUT

20 min cap

50 Wallballs      20/14
400m Run w/Medball
50 Air Squat Jumping Pullup
400m Run w/Medball
50 Wallballs
400m Run w/Medball

BONUS

4 Rounds For Quality
30 sec Ring Body Saw
30 sec Kb Deadbug
AMRAP Hollow Hold

Rest as needed b/t Sets

11 13

WARMUP

2 - 3 sets
 
10-15m  Walking Lunge
30 sec  Samson Stretch  (ea/s)
10  Box Stepups  low
30 sec  Plank
15  Banded Tricep Extensions
1:00  Row/Bike/Ski

BUYIN

Tabata 8
  L-Sit
      2:00 Rest
Archbody Hold

WORKOUT

GOAL under 15 min
21-15-9
Toes to Bar
Box Jumps 24/20

9-15-21
HR Pushup
Box Stepup 24/20
          w/ 50/35 Db

BONUS

2:00 row
 3:00  Seated Straddle
2:00 row
 2:00  Cobra Stretch

11 12

WARMUP

 8 minutes
4 Front Scales  R
4 Back Scales  R
     10-15m One-leg Hop  R
4 Front Scales  L
4 Back Scales  L
     10-15m One-leg Hop  L
200m Jog

BUYIN

12 MIN
ROM DL
    4 x 8   (ea/s)

1:00 Rest b/t  sides & sets

WORKOUT

11 MIN
3:00 Russian KbS  53/35
   1:00 Rest
3:00 Doubleunders 
      →    Singleunders
   1:00 Rest
3:00 Row

BONUS

 2:00-4:00 Each
Calf Smash   (ea/s)
Classic Calf Stretch   (ea/s)
Glute Smash & Floss   (ea/s)
Pigeon Stretch   (ea/s)

11 11

WARMUP

3 rnd
100m run
10 arm swings, ea/frnt/bck
8 pushups
10 sq
6 passthru
rotator prehab

BUYIN

5 RNDS
10 shuttle runs
10 turshish getups

WORKOUT

12 min AMRAP
Unbroken Sets:
1-3 Strict Pullups
5 Piked HSPU
5 Box Pistols (ea/s)

When sets cannot be maintained 
unbroken, drop reps by 1 across. 

on 15 minute mark

3 rounds for time
30 Situps
30 Air Squats

BONUS

2 rnds
2:00  Row
 2:00 Suprapatellar Smash & Floss (ea/s)
2:00  Row

11 7

WARMUP

3 RNDS
3  Inch Worms
3 Front Scales   e/s    (slow & controlled)
3 Back Scales   e/s    (slow & controlled)
10  Front Squats    w/Medball

BUYIN

any strength movement

WORKOUT

20 min AMRAP
15 Russian KbS  53/35
12 Wallballs       20/14
9 Box Jumps      24/20
200m Run

BONUS

3 rnds
10 Banded Wood  Chops    (ea/s)
 10 Side-lying Hip Abduction  (ea/s)
 8 V-ups
 10 Glute Bridges
           w/2 sec Pause at top

11 6

WARMUP

3 RNDS
5 Bird Dogs    (ea/s) w/ 3 sec hold at top
10 Bodybuilders
30 sec Squat Hold - light plate
10 Squats w/Plate
30 sec Squat Hold  w/Plate
10-15m Duck Walk  w/Plate
10-15m Walking Lunge w/ Twist  w/Plate

BUYIN

15 MIN - FRONT SQ
Accumulate 5-7 Sets
5 Front Squats
            Building

WORKOUT

3 RNDS, any order - goal 250+
1:00 Air Squats
    1:00 Rest
1:00  Row (cal)
    1:00 Rest
1:00 Bent Hollow Rock
    1:00 Rest

BONUS

3 Rounds 
8 Peterson Stepups   (ea/s)
  1:00 Side Plank   L
8 Cossack Squats   (ea/s)
  1:00 Side Plank   R

11 5

WARMUP

8 minutes Smooth
10 Russian KbS    (w/ glute squeeze)
35 Singleunders
3 Wallsquats    (each rep closer to the wall)
35 Singleunders (backwards)
10 PVC Passthroughs    (SLOW)
10 PVC Strict Press    (w/ shrug at top)
30 sec Samson Stretch    (ea/s)

BUYIN

15 MIN
 Accumulate 4-6 Sets
   3 Power Cleans  +
   1 Jerk

WORKOUT

UNDER six min
30 Clean & Jerks    115/85

    Any break = 35 Doubleunders (60 singles)
(up to 6 penalty sets)

BONUS

4 rnds
2:00 Jog
1:00 Deadhang
10 Scap Pushups slow

11 4

WARMUP

4 rnds
4 burpees
8 ring row
8 sq
10 passthru
rotator prehab
10 tuckjump

BUYIN

 10 min
 Accumulate 4-6 Sets
  3-5  Strict Pullups

WORKOUT

for time
1k Row /run
15 Jumping CTB Pullups         
  + 15 Pushups
25 Burpees
50 Box Jumps    24/20
75 Abmat Situps
800m Run /row

BONUS

3 Rounds 
2:00 Seated Straddle
AMRAP WtD Plank
1:30 Banded Lateral Opener (ea/s)
30 sec Ring Mountain Climbers

10 31 - Anon BDay WoD

Anonymous by request. :-)

WARMUP

3 rnds
44 j rope
10 passthru
8 turkish getups
20 sec L-hang

BUYIN

5 min
Ham stretch
back stretch

WORKOUT

3 rnds
37 burpees
11 WB
1K run

BONUS

one strength movement

10 30

WARMUP

10 min
4 burpees
20 arm swings both ways
30 hang
10 pass thru
10 tuck jump

BUYIN

12 min

5 x 5  Box Step-ups 
   (ea/s) w/Dbs in Hand - Building

WORKOUT

12 MIN AMRAP

10 Single-arm Kb Swing -  53/35 R
10 Kb Front Rack Lunges
150m Shuttle Run

10 Single-arm Kb Swing         L
10 Kb Front Rack Lunges
150m Shuttle Run

BONUS

4 Rounds  
30 sec Ring Body Saw
30 sec Hollow Rock
1:30 Pigeon   (ea/s)

10 29

WARMUP

8 MIN
8  Russian KbS*
5  Goblet Squats* (BUILD)
3  Vertical Jumps to target
10 sec Fast Feet in place (push pace)
30 sec  Super Front Rack (ea/s)

BUYIN

PWR CLEAN
10 MIN

1 every 30 sec, building

WORKOUT

at 1 min  &  10 min
4 min AMRAP
6 TtB
9 Box Jumps  24/20
12 Wallball  20/14

at 5 min & 15 min 
4 min
400m run
AMRAP Burpee over bell

BONUS

2 rnds
   2:00 row
2:00 Pec Smash (ea/s)
   2:00 row
2:00 Banded Lateral Opener (ea/s)

10 28

WARMUP

10 MIN

10m Bear Crawl (out)

10m Crab Walk (back)

10 Box Stepups

10-20s Hollow Body Hold

BUYIN

12 min

one-arm OH press

Accumulate 4-6 Sets

    5 Reps (ea/s)   Building

WORKOUT

AMRAP - GOAL - 300 plus

13 minutes

50 sec on/

10 sec transition

A) Piked Pushups

B) Knee Raise Hold

C) Box Pistols 

   x 2

Rest 1 min 

50 sec on/

10 sec transition

A) Pushups→ Box Pushups

B) Abmat Situps

C) Air Squats

   x 2 

BONUS

3 Rounds 

10  Scap Pullups w/2 sec hold at top

10  Scap Pushups w/2 sec hold at top

10  Single-leg Glute Bridge (ea/s) 

2:00  Seated Straddle

10 24

WARMUP

3 rnds
100m run
6 burpee
10 passthru
8 handstand
8 turkish getup

BUYIN

BALANCE
Accumulate 4-7 Sets
5 Front Scales    (ea/s)
5 Back Scales    (ea/s)
30 sec Handstand / pike HS
                 

WORKOUT

5 rnds

40 sec On/20 sec Off 
Stations

a) Wallballs     20/14
b) Box Stepups 24/20
c) American KbS 53/35
d) Row or  Run
       Rest 1:00

BONUS

4 Rounds For Quality
12 Barbell Curls
30 sec Glute Bridge March
AMSAP L-sit
       Rest 1:30 sec

10 23

WARMUP

Use a light plate:
 2 RNDS
10 Squats holding plate
10-15m  Walking Lunges (out)
10-15m  Duck Walk (back)
20 sec  Plank w/ plate on butt
10-15m  Bear Crawl (out)
10-15m Crab Walk (back)
10  Press w/ plate 

BUYIN

10 MIN
 Accumulate 4-6 Sets
5 Thrusters

WORKOUT

4 rnds - goal, under 20 min
12 Db Snatch 50/35
         Non-dominant  (ND)
10 Db Thruster       (ND)
6 Burpees over Db
12 Db Snatch     (D)
10 Db Thruster  (D)
6 Burpees over Db

BONUS

2 rnds
 2:00 Jog
 2:00 Barbell Shoulder Shear (ea/s)
 2:00 Row
 2:00 Overhead Rib Mobilization (ea/s)

10 22

WARMUP

 400m Run

THEN

3 rnds
25 Plate Hops
15 Ring Rows
8 Prisoner Rotations

BUYIN

4 x 10 Barbell Row -  Building

2:00 Rest

WORKOUT 

8-7-6-5-4-3-2-1    -   GOAL under 18 min
(Jumping) (CTB) Pullups
Box Jumps 24/20

  Directly Into

2-4-6-8-10-12-14-16-18-20
Abmat Situps
Doubleunders OR Singleunders   x 3

BONUS

2 rnds
1:30 Row
    1:30 Classic Calf Stretch (ea/s)
1:30 Row
   1:30 Lat Smash (ea/s)
1:30 Row
   2:00 Cobra Stretch

10 21

WARMUP

3 RNDS
100M RUN
20 Air Squats
10 Thoracic Rotations (ea/s)
30 sec Classic Calf Stretch

BUYIN

10 MIN
4 x 5  OR  4 x 8
Rest 2:00    Building

WORKOUT

ALT 'TABATAS' -  8 min each pair
 
    goal, over 160

8 min
20 sec Goblet Squats  53/35
     Rest 10 sec
20 sec of Plank
      (add weight as necessary)
     Rest 10 sec

     at 10:00 

8 min
20 sec Russian KbS  53/35
     Rest 10 sec
20 sec of Hollow Rock
     Rest 10 sec
         

BONUS

4 Rounds
15 Hammer Curls alt    (ea/s)
12 Diamond Pushups
2:00 Seated Straddle

10 17

WARMUP

3 RNDS
8 SQ
6 tuck jump
10 pass thru
5 handstand

STRENGTH

Any two movements

WORKOUT

4 min AMRAP
Cal Row Or burpees

   at 5:00
4 min AMRAP
10 DB Snatch 50/35
10 Abmat Situps
 
 at 10:00
4 min AMRAP
Box Jumps 24/20

  at 15:00
4 min AMRAP
burpees
    or
1k run

BONUS

4 rnds
8 Peterson Stepups   (ea/s)
10 Clamshells    (ea/s)
10 Deadbugs     (ea/s)

10 16

WARMUP

8 minutes  
30 sec  Deadhang Hold
10-15m  Walking Lunge
10  PVC Passthroughs
10m  Inch Worms
5  Leg Swings (ea/s/way)
5  Box Jumps   (higher every round)

BUYIN

5 RNDS
100m run
6 turkish getups

WORKOUT

20 min AMRAP     - goal 10+
4 Jumping CTB  Pullups
6 Burpee Box Jumps 24/20
10 Wallballs      20/14

BONUS

CORE
40 Banded Wood   Chops  (ea/s)
3:00 Russian Twist
20 Bird Dogs (ea/s)

10 15

WARMUP

200m Jog
200m Run

then

3 rnds
4 burpees
10 pass thru
20 arm swings
10 tuck jump

BUYIN

12 min
 Accumulate 4-6 Sets
4 Hang Power OR POWER Snatch

WORKOUT

ALTAP - goal under 12 min
21 Power Snatch  65/45
 60 Doubleunders  OR
       100  Singleunders
18 Power Snatch
 50 Doubleunders  OR
           80 Singleunders
15 Power Snatch
 40 Doubleunders  OR
           60 Singleunders
12 Power Snatch
 30 Doubleunders  OR
           40 Singleunders
9 Power Snatch
 20 Doubleunders  OR
           20 Singleunders

BONUS

3 rnds
10 Y-T-W
10 Wall Slides
10 Single-leg Glute Bridges (ea/s)
    Rest 1:00
 

10 14

WARMUP

10 MIN
100M RUN
10 BX DIP Pushdown
12 One-arm Kb Swings (light) (6 ea/s)
3 Yoga Pushups
10 DBL UNDER (attempts)

BUYIN

Accumulate 4-6 Set

1-3 Strict Pullups
   +   2-5 Ring Dips

OR

5 Scap Pullups 1s 2 top
3-8 Bench Dips
10-20 sec Ring Stabilize

WORKOUT

15 min
6 slap Pushups
9 Deadlifts  135/95
12 Air Squats
150m shuttle run

BONUS

3 rnds
10 Deadbugs           (ea/s)
10 Turkish Situps    (ea/s)
10 Single-leg Deadlifts    (ea/s)

10 10

WARMUP

3 rnds
100M run
10 passthru
6 burpees
5 handstand
rotator prehab

BUYIN

Kb Snatch Review
15 Russian KbS
12 Single-arm KbS
10 Single-arm KbS w/pull at top
2:00 Kb Snatch Practice

then

     Doubleunder Review
1:00 Singleunders
1:00 Singleunder w/Doubleunder Bound
1:00 Penguin Jumps
2:00 Doubleunder practice

WORKOUT

65 Burpees
  50 Box Jumps 24/20
    30 Kb Snatch 53/35 (15 ea/s)
150 Doubleunders
    50 Russian KbS
  50 Box Stepups
800m Run

[CHECK EMAIL FOR SCALING]

BONUS

2:00-4:00 Each
Calf Smash    (ea/s)
Hamstring Smash & Floss    (ea/s)
Glute Smash & Floss    (ea/s)
Seated Straddle

10 9

WARMUP 

8 MIN
3-5 Yoga Pushups Slow
5 Wall Squats in OHS position Slow
5 Db Press + OH Reverse Lunge (ea/s)

BUYIN

15 MIN
Accumulate 4-7 Sets
5 Overhead Squats
   Building

WORKOUT

ALTAP
10-9-8-7-6-5-4-3-2-1
• Overhead Squat   65/45
• Burpee over Bar
• Wallball   20/14

BONUS

3 RNDS 
8 Peterson Stepups       (ea/s)
10 Side Plank Hip Abductions   (ea/s)
10 Single-leg Deadlifts  (ea/s)

10 8

 WARMUP

8 minutes  
30 sec  Glute Bridge March
10  Russian KbS
30 sec  Bird Dog
8  Kb Halo ea/way
30 sec  Dead Bug

BUYIN

12 MIN
Accumulate 4-7 Sets
3 Hang Power Cleans
    Building

WORKOUT

12 MIN
9 Power Cleans  95/65
6 Toes to bar

Every 2:00=   100m Shuttle

BONUS

4 RNDS
bike/Row/Run
2:00 @60%
2:00 @70%
1:00 @85-95%
  REST 1:00 <50 nbsp="" p="" pace="" walking="">

10 7

 WARMUP

1:00 Squat Hold (full contact w ground)
10 Leg Swings (ea/way/s)

2 Rounds
15 Banded Lat Pull Down
10 Goblet Squats
10 Ring Rows
10 Db Press (ea/s)

BUYIN

2k run/row/bike

WORKOUT

3-5  Strict Pullups
    10 sec transition
10  Thrusters
          1:40 Rest

Each set increase thruster weight

BONUS

4 rnds
5 Jefferson Curls
10 Banded Wood Chops
30 sec Russian Twists
     Rest 30 sec

10 3

WARMUP

10 min
10m Inch Worms
10m Duck Walks
10m Walking Lunges

BUYIN

2k tun/row

WORKOUT

5 rnds
10 Front Squat   95/65
200m run
20/15 Wallballs        20/14
30 Abmat Situps

BONUS

3 Rounds 
10 Cossack Squats (ea/s)
15 Frog Pumps   add weight as needed
10 Zottman Curls

10 2

WARMUP

3 RNDS
30 sec Arm Circles
10 Scap Pullups
30 sec Cat Cow
10 Press w/Barbell
10 Thoracic Rotations (ea/s)

BUYIN

15 MIN
Accumulate 4-7 Sets
5 Push Press  -  Building

WORKOUT

10 MIN AMRAP
15 Box Jumps     24/20
12 Push Presses 95/65
9 Burpee over Bar

BONUS

20 minutes  
400m Run/Jog
500m Row
30 Cal bike

10 1

WARMUP

3 RNDS

6 burpees
6 handstands
9 passthru
rotator prehab

BUYIN

8 minutes  
10 Pallof Press (ea/s)
 100m Shuttle Run
10 Wood Chops (ea/s)
 100m Shuttle Run
20 Arch-body Pulses

WORKOUT

6 rnds

1) Row/Bike/Sled/Run
2) Handstand Hold 
     →   Piked Handstand
3) Doubleunders→  Singleunders
4) Russian KbS  70/53    53/35

BONUS

4 Rounds  
10 Lying External Rotations (ea/s) w/1s hold at top
 12 Banded Face Pulls w/1s hold at top
 10 Scap Pushups slow

1:30 Calf Smash   R
1:30 Classic Calf Stretch   R
1:30 Calf Smash   L
1:30 Classic Calf Stretch   L

9 29

WARMUP

3 RNDS
10 Air Squats - 2 sec Pause at bottom
 10 Kettlebell Swings
 30 Single-unders

BUYIN

3 RNDS
 8 Deadlifts
 8 Front Squats
 8 Strict Presses

THEN

12 MIN
5-8 DL
2:00 Rest

WORKOUT

5 rnds - goal under 9 min

7 Deadlifts     225/ 155 -  185/135
14 Box Jump-overs   24/20

BONUS

Posterior Chain Flush &  Mobility

    2:00 Row     easy
2:00 Glute Smash & Floss (ea/s)
    2:00 Row     easy
2:00 Pigeon  (ea/s)
    2:00 Row     easy
2:00 Hamstring Smash & Floss

9 26

WARMUP

8 minutes smooth    Kb Complex

Start light and go heavier Kb at 4:00

8  Kb Deadlifts
8  Russian KbS
8  American KbS
8  Goblet Squats
20 sec  Balance on Right Foot
20 sec  Balance on Left Foot

Close eyes if confident in Balancing abilities

BUYIN

15 min
Accumulate  5-7 Sets

1 Power Clean  +
  2 PP Cleans

 OR 
3 HP cleans

WORKOUT

12 min  AMRAP
5/3 Strict Pullups
10 Hang Power Clean  95/65
25 Air Squats

BONUS

2:00-4:00    each
Trap Scrub   (ea/s)
Rotator Cuff Smash & Floss   (ea/s)

9 25

WARMUP

3 rnds
6 burpees
12 ring rows
12 pushups
8 passthru
100m run

BUYIN

testing

WORKOUT

3MOM - Start each movement
        on the 3 min mark

3 rounds
A) 500m Row or
        35 burpees

B) 400m run

C) 40 Wallballs 20/14

BONUS

testing

9 24

WARMUP

2 RNDS

2:00 Singleunders (relaxed)

30 sec Arm swing/Circles   (ea/s)
30 sec Classic Lat & Triceps Stretch   (ea/s)
30 sec Hollow Hold
30 sec Wall Slides
10 Scap Pushups
10 Db Press (ea/s) light

BUYIN

12 MIN
4-6 SETS
5 STRICT PRESS

WORKOUT

4 sets - under 15 min
8 Db Press 
30 sec Plank w/weight
6 Strict Pullups
10 TtB
     Rest 1:00

Adjust weight on press/plank &
 reps on pullups as needed

BONUS

2:00-4:00  Each
Barbell Shoulder Shear   R
Lat Smash    R
Banded Overhead Distraction R
Barbell Shoulder Shear   L
Lat Smash    L
Banded Overhead Distraction L

9 23

WARMUP

8 minutes

8 Romanian Deadlifts w/just Barbell

     50m Shuttle Run 

8 Front Squats

     50m Shuttle Run 

8 Press

     50m Shuttle Run

8 Thrusters

BUYIN

1K RUN  or  ROW

WORKOUT

30 Squat Clean     75/55

   30 Burpee Over Bar

      60 Box Jumps      24/20

   30 Burpee Over Bar

30 Squat Clean     75/55

BONUS

ACCUMULATE 2 MIN EA

HAM STRETCH

CATS & DOGS

DEAD HANG

3 19

WARMUP

3 rnds - 30 sec ea
  Calf raises
 Samson Stretch  (ea/s)
Air Squats
  Bodybuilders
 Plank

BUYIN

3 rnds
30 sec HS hold
30 sec knee raise hang
20 sec fast feet
20 high kicks

WORKOUT

20 min cap
100 Doubleunders [singles, x 1.5]
    50 Abmat Situps
       10 Wallballs  20/14
80 D-Us
   40 Abmat Situps
       20 WBs
60 D-Us
   30 Abmat Situps
       30 WBs
40 D-Us
   20 Abmat Situps
       40 WBs
20 D-Us
   10 Abmat Situps
       50 WBs

BONUS

3 rnd

20 scap pushups
10 Bottoms-up Kb  Press  (ea/s)
10 Lying External Shoulder Rotations (ea/s)

9 17

WARMUP

3 RNDS
10 Pushups  → Box Pushups
10 Situps
10 Medball Thrusters
10 Bench Dips 

BUYIN

2 RNDS
• 2 Strict HSPU     
• 5 Cal Row   
• 5 Strict Ring Dips   
• 5 Box Jumps   
• 5 HR Pushups   
• 100m  Shuttle Run

WORKOUT

Any order - goal under 30 min
   check EMAIL for your LEVEL/scaling

15 Strict HSPU
50/40 Cal Row OR burpees
50/40 Cal Row OR burpees
30 Strict Ring Dips
50 Box Jumps   24/20
50 Box Jumps   24/20
60 Hand Release Pushups
1 Mile Run

BONUS

same as MON

9 16

WARMUP

3 rnds
6 burpees
10 pass thru
20 arm swings each side
rotator prehab
100m run

BUYIN

12 min
Accumulate 4-6 Sets
3-5 Strict OH press

WORKOUT

HELEN
3 RNDS    - goal under 12 min
400m Run
21 American KbS  53/35
12 (jumping) Pullups

BONUS

  4 Rounds  
30 sec Heel Touches
30 sec Tuck ups
30 sec Russian Twists
30 sec Bicycle Crunches
    Rest 1:00

9 12

WARMUP 

10 min
1:00 Banded Overhead Distraction (ea/s)

In Remaining Time
10  Wall Slides
10  Scap Pushups
20 sec  Hollow Hold
20 sec  Arch Body Hold
10  Press w/Barbell

BUYIN

12 MIN
Accumulate 4-6 Sets
1 Press  +
1 Push Press  +
2 Push Jerk

WORKOUT

3 rnds
1 min AMRAP   
    •  Burpees
         Rest 1 min 
1 min AMRAP
    •   Wallball 20/14
         Rest 1 min 
1 min AMRAP
    •  Doubleunders or one-leg jrope
        Rest 1 min 

BONUS

2 rounds, 2 min each, easy
Low Box Stepups
Jog
Row

9 11 HERO WoD

WARMUP

3 rnds
6 burpees
30 sec wallsit
12m bear crawl
100m run

BUYIN

16 Piked OR HS Pushups

WORKOUT

9 Rounds - goal - finish ... 40 min cap
11 (Jumping) (CTB) Pullups
11 American KbS   53/35  35/26
11 Box Jumps      24/20/16
11 Air Squats

 Buy-Out

2001m Run

9 10

WARMUP

1K RUN - SPRINT at end

then 6 min

10 Spiderman Lunges  (2 sec hold in bottom)
3 Sun Salutation
10 PVC Passthroughs

BUYIN

15 min

 Accumulate 5-7 Sets
5 Overhead Squats

WORKOUT

15 min
8  KB Snatch    53/35  35/26
10  OH Reverse Lunge
25m  Suitcase Carry
   All on one side, 
       then switch

BONUS

1:00  Glute Smash & Floss   (ea/s)
3:00-5:00  Lizard     (ea/s)
3:00-5:00  Pigeon   (ea/s)

9 9

WARMUP

2 RNDS
100m run
8 pass thru
4 handstands
1 min hang

BUYIN

3 rnds
3 Power Cleans
9 Abmat Situps 
15 Doubleunders

and

TESTING

WORKOUT

5 RNDS - Goal under 15 min 
10 Power Clean   115/85 OR  95/65
20 Abmat Situps
35 Doubleunders OR
    75 Singleunders

BONUS

3 rnds
1:00 Bent Hollow Hold
30 sec Side Plank     R
30 sec Side Plank     L

9 5

WARMUP

2 rnds
15  Bow & Bend
1:00  Squat Ankle Stretch
20  Over & Backs
30 sec  World’s Greatest Stretch (ea/s)
8  Wall Slides

BUYIN

10 min EMOM
3 /5  TtB    OR    kn-elb  OR  kn-raise
5 Lateral Sq Jumps
2 (Pwr)  Clean & Jerk

WORKOUT

12 MIN
12 Deadlifts   95/65, 75/55, 55/35
9 Hang Power Cleans
6 Front Squats
3 Push Press

BONUS

2-4 min ea.
T-Spine Roller Smash
T-Spine Overhead Extension
Overhead Rib Mobilization   (ea/s)

9 4

WARMUP

10 MIN - 30 sec each
 Neck Circles
 Big Arm Circles
 Elbow Circles
 Wrist Circles

In Remaining Time - slow
10 Scap Pullups 
5 Inch Worms
10 Scap Pushups 

BUYIN

4 rnds
3-5 (weighted)Strict Pullups
  OR 5-8 r rows

     30 sec
Transition/Rest

3-5 Dip / (Box)Pushups @5050

  Rest 2:00

WORKOUT

pick one
50 Bodybuilder Jumping  Pullups
50 Burpee Jumping CTB Pullups
50 Burpee Pullups

BONUS

2 min each 
  run/Row
 Lat Smash
  run/Row
  Rotator Cuff Smash & Floss
  run/Row
  Classic Triceps & Lat Stretch

9 3

WARMUP

10 min
250m  /  200m Row

 then  Barbell Complex 
    remaining time 
8 Romanian Deadlifts
8 Front Squats
8 Press
8 Back Squats
8 Thrusters

BUYIN

3-5 Sets  of 5 Reps 
Accumulate 3-5 Sets -  Building
  5 Reps @ 30X0
(3 sec down, no hold, explode up, no hold)
           

WORKOUT

28/21 Thrusters   75/55
    225/150 Doubleunders OR 
         250 Singleunders
21/18 Thrusters
    150/100 Doubleunders  OR
          175 Singleunders
15 Thrusters
    50 Doubleunders  OR
         100 Singleunders
9 Thrusters

BONUS

  2:00 Row/Jog
2:00-4:00 Quad Smash    (ea/s)
    2:00 Row/Jog
2:00-4:00 Couch Stretch  (ea/s)
    2:00 Row/Jog
2:00-4:00 Barbell Shoulder Shear    (ea/s)

9 2 - Holiday Schedule

LABOR DAY SPECIAL

either

SWEET SIXTEE - 20% better than Filthy 50

or

Hero WoD
"JT"


21-15-9  
Handstand Push-Ups
Ring Dips
Push-Ups

or


12-9-6-3 
Handstand push-ups
Ring dips
Push-ups

or

15-12-9 
pike pushups
box ring dips
box Push-ups

BDay WoD - SWEET SIXTEEs

Commemorating JHo's 39th birthday! 

12:30, SATURDAY  

SWEET SIXTEEs

ALTAP:                                                

60 Box jump, 24/20
60 Jumping chins
60 Kettlebell swings, 35/26

60 Walking Lunge 
60 Knees to elbows
60 Push press, 45/35
60 Back extensions
60 Wallballs, 20/15

60 Burpees
60 Doubleunders/ tuckjump

reps                   Movement               weight	↓ split
60 Box jump, 24 inch box
60 Jumping chins
60 Kettlebell swings, 35
60 Walking Lunge
60 Knees to elbows
60 Push press, 45 pounds
60 Back extensions
60 Wall balls, 20 pound
60 Burpees
60 Doubleunders/ tuckjump
round splits →