1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 2
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 3
1:30 Recovery Bike
2:00 Max Plank
1:30 Recovery Bike
EMOM UNTIL FAILURE*
2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)
*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.
3 ROUNDS…
:30 Row (EZ → Mod → Hard)
10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings
10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
20 Deadlift (275/185)|(185/135)
40 Toe 2 Bar
60 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.
-32:00 Time Cap-
FOR QUALITY
10:00 Practice HS Walk
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
30 KB Swings
40 Toe 2 Bar or v-Ups
40 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
-32:00 Time Cap-
EMOM x 9 MINUTES
MIN 1 – :45 Row
MIN 2 – :30 up-downs
MIN 3 – :45 Plank
2 rounds
200 meter farmers carry 53/35
500 meter run
25 burpees
25 calorie row
25 Kb swings
25 goblet squats
1 ROUND
:20 Single Unders
5 Inch Worms
10 Med Ball Front Squat
1 ROUND
:20 Fast Singles
20 Mountain Climbers
10 Med Ball Push Press
1 ROUND
:20 Double Under/Practice
10 Groiners
10 Med Ball Thrusters
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
20 Double-Unders or :20 Practice
15 Wall Balls
10 Med. Ball Squat Cleans
-Rest 2:00-
REPEAT!
Down and back for all of these:
-Jog
-Butt Kickers
-Hamstring Stretch
-Toy Soldiers
-Dynamic Lunge
-High Knees
-Over/Under Hurdle
-Jog
42 – 30 – 18
Alternating DB Snatch (40/25)[50/35]
Burpees over DB
Butterfly Sit Ups
2x Double Unders
84/60/36 for dubs
10-8-6-4-2
Ring Dips
Bicep Curls (dumbbells)
Banded Tricep Extensions
3 SETS FLOW SQUAT WARM-UP
10/8 Cal on rower
10 Bootstrapper Squats
10 Alt Reverse Lunges w/ a Twist
10 Alt Leg Swings
10 Alt Knee Pull to Chest
Into…
2 SETS BARBELL FRONT RACK WORK
:30 L/R Tricep Smash in Rig
10 Alt Front Rack Punches in Rig
10 Elbow Punches from Back Rack
5-5-5
Front Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6″)
-9:00 Hard Cap-
FOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal Breathing
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Med Ball Front Squat
STATION 2
Russian Twist
STATION 3
Med Ball Strict Press
STATION 4
Flutter Kicks
3 SETS
20 Pull-ups
30 Push-ups
40 Cal Bike
50 Squats
-Rest 3:00 b/t Sets-
3 SETS FLOW SQUAT WARM-UP
10/8 Cal on Bike
10 Bootstrapper Squats
10 Alt Reverse Lunges w/ a Twist
10 Alt Leg Swings
10 Alt Knee Pull to Chest
Into…
2 SETS BARBELL FRONT RACK WORK
:30 L/R Tricep Smash in Rig
10 Alt Front Rack Punches in Rig
10 Elbow Punches from Back Rack
5-5-5
Front Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6″)
-9:00 Hard Cap-
FOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal Breathing
3-3-3*
Strict Press
*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+
3+ means athlete performs max reps at that weight with the goal of at least 3.
EMOM x 14 MINUTES
MIN 1 — 3 Power Snatch (185/135)
MIN 2 — 35 Unbroken Double Unders*
*Max 2 attempts per minute. After 2 attempts, stop work…this is a failed round. At the end of the EMOM, complete 20 burpees over the bar for each “failed” round. Example: if fail 3 rounds, complete 60 burpees over bar after the EMOM ends.
2 ROUNDS (8 MINUTE CAP)
200m Run
20 Alt Shoulder Taps
10 Alt Step-ups
THEN…
2 ROUNDS
30 Single Unders
5/5 SA KB Deadlifts
5/5 SA RKB Swings
5/5 SA KB BOR
EMOM x 9 MINUTES
MIN 1 – :40 SA KB OH Hold Right (53/35)
MIN 2 – :40 SA KB OH Hold Left
MIN 3 – :40 Double Unders
AMRAP X 12 MINUTES
100m Farmers Carry (53/35)
15 DBL KB Deadlifts
15 Box Jump Overs
1 ROUND
:30 Hang From Rig
15 Air Squats
15 Bootstrap Stretches
10 Up-Downs
THEN…
2 ROUNDS
8 Ring Rows
8 Plate Deadlifts
8 Plate Front Squats
8 Plate Strict Presses
5-5-5*
Back Squat
*Keep weight light-moderate for all sets.
5 SETS
10 Front Squats (95/65)
10 Pull-ups
15 Plate G2OH (35/25)
-Rest 1:00 b/t Sets-
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
10 Burpees
STATION 2
EMOM
:45 Hard Row + :15 Easy Row
STATION 3
EMOM
20 Plate Ground to OH
No Additional Conditioning. Enjoy the reduced volume…hit the class workout or take an additional rest day.
3 ROUNDS…
12/10 Cal Bike
30 Singles Unders (RD 1-2)/ Double Unders (RD3)
5 RDL
5 Hang High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
3-3-3
Power Snatch*
-Rest as Needed b/t Sets-
*Start moderate and build with small jumps. All reps TNG. Goal is 3 moderate sets of TNG Power Snatch.
*Immediately after each set perform 20 Unbroken Double Unders.
AMRAP x 15 MINUTES
3-2-1 Power Snatch*
10/8 Cal Bike
20 Unbroken Double Unders or 40 Unbroken Single Unders
*Minutes 0-5… 3 reps @ (115/75)|(75/55)
Minutes 5-10…2 reps @ (135/95)|(95/65)
Minutes 10-15…1 rep @ (155/105)|(115/75)
**If trip-up on the rope, start the set of DU or SU over.
No Additional Strength. Enjoy the reduced volume…hit the class workout or take an additional rest day.
3 ROUNDS
8 KB Deadlift
6/6 KB Bent Over Row
8 Frog Jumps*
:20 Feet Marching Plank**
EMOM x 16 MINUTES
MIN 1 – 15 Up-Downs
MIN 2 – 25 Russian Kettlebell Swings
MIN 3 – 15 Ring Rows
MIN 4 – MAX Plank Hold
Score is weight on KB.
1 ROUND
1:00 Row @24 s/m
10 Alt. Deadbugs
200m Jog
10/10 Split Squats
Into …
1 ROUND
1:00 Row @26 s/m
30 Hollow Flutter Kicks
200m Jog
10 Alt. Cossack Squats
AMRAP x 12 MINUTES
400m Run
20 Hollow Rocks
500m Row
20 Alt. Lunges
1 ROUND*
1 Burpee
2 Air Squats
3 DB Push Press
4 Push-Ups
5 DB Front Squats
6 Ring Rows or DB Bent Over Rows
7 DB Suitcase (or Sumo) Deadlifts
8 Sit-Ups
9 DB Hang Power Cleans
10 Mountain Climbers (1 Right + 1 Left = 1 Rep)
11 DB Thrusters
12 Double-Unders (or 24 Single-Unders)
FOR TIME
Day 1 – Burpee
Day 2 – Air Squat
Day 3 – DB Push Press
Day 4 – Push-Up
Day 5 – DB Front Squats
Day 6 – Ring Rows or DB Bent Over Row
Day 7 – DB Deadlifts
Day 8 – Sit-Ups
Day 9 – DB Hang Power Cleans
Day 10 – Mountain Climbers
Day 11 – DB Thrusters
Day 12 – Double-Unders
-18:00 Hard Cap-
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
1 ROUND (2:30 CAP)
8/6 Cal. Bike @ Easy Pace
10 Plate Deadlifts
6 Alt. Step-Ups
1 ROUND (2:30 CAP)
8/6 Cal. Bike SPRINT
10 Plate Ground to Overhead
6 Box Jumps w/step down
AMRAP x 8 MINUTES
8/6 Cal. Bike
12 Plate Ground to Overhead
6 Box Jumps
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – MAX Hollow Hold
MIN 2 – MAX Superman Hold
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 500m
(rest remainder)
STATION 2
15 Wall Balls
Max Burpees
STATION 3
15 Cal Bike
Max Ring Rows
STATION 4
15 Box Jump Overs
Max WB Deadlifts
3 ROUNDS (8:00):
6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS
8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat
10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL
:30 Plank —> :30 Hollow Hold —> :30 Bar Hang
5 SETS*
2/2 Single Arm KB Russian Swing
2/2 Single Arm KB Clean
2/2 Single Arm KB Snatch
-Rest as Needed b/t Sets-
*Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist.
FOR TIME
150 Russian KB Swing (70/53)|(53/35)*
*Every minute, including 3,2,1 go…perform 10 Box Jumps (24/20). Standard for Russian today is eye-level and only slight bend in the elbow.
Full Snatch from Hip
Build to heavy set of 3. Focus is third pull, extend the legs and pull down into strong catch.
5 sets of 2 full cleans.
This is a deload week, you shouldn’t go heavier than last week. Focus on strong elbows through the drive up and a good squat position.
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 200m
then…
Max Burpees
STATION 2
Run 200m
then…
Max Ring Rows
STATION 3
Bike 15 Cal
then…
Max DBL DB Snatch
1. FOR QUALITY
5:00 EZ Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
PART 1
3 minutes Bike or Row…
Min 1: Easy
Min 2: Moderate
Min 3: Hard
PART 2
AMRAP x 5 MINUTES
10 Tempo Air Squat (31X1)
8 Up Downs
6 Push Up to Down Dog
4 Broad Jumps
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat*
*Retest of 1RM from beginning of Wendler Cycle
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
3×5
Clean DL*
*Pause :01 Below Knee then Continue Pull to Waist
3×5
Clean Pull
3×3
Hang Squat Clean
For all three movements, keep loading moderate to moderate-light. Focus on position / control / appropriate speed.