Push, Pull & Sit-up
On a Tabata Clock for 8 Minutes:
Alternate between Push-ups and Sit-ups for max reps
Every 4 Minutes for 16 Minutes:
500 meter Row
*Goal is to descend the intervals!
10 to 1
10-9-8-7-6-5-4-3-2-1
Power Snatch (75/55)
Overhead Squat (75/55)
*20 Double Unders to start every round
Strength Work & 5 Min AMRAP
Back Squat
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1 @ 103%
1 @ 105%
Strict Press
3 @ 50%
3 @ 60%
3 @ 65%
5 Minute AMRAP:
5 Hang Power Clean (95/65)
10 Burpees
Build the Reps
From 0:00-2:00:
2 Bar or Ring Muscle-ups
2 Deadlifts (225/155)
From 2:00-4:00:
2 Bar or Ring Muscle-ups
4 Deadlifts
From 4:00-6:00:
2 Bar or Ring Muscle-ups
6 Deadlifts
*Continue adding 2 reps to the deadlift as long as you are able.
Endurance WOD
6 x 5 Minute AMRAP:
300 meter Row
10 Plate Ground to Overhead (45/25)
20 Russian Twists (45/25)
30 Sit-ups
40 Double Unders
*Rest 2 minutes between AMRAPs and begin the next AMRAP where you left off.
Strength Work & 4 Min AMRAP
Front Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
Strict Press
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
4 Minute AMRAP:
6 Ring Push-ups
12 Jumping Lunges
Split Jerk Work
Split Jerk Practice
Spend 10-12 minutes working on the split jerk from the racks, building to a heavy 2RM.
Every 2 Minutes for 12 Minutes:
1 Power Clean + 2 Split Jerks + 10 Lateral Bar Jumps @ approx 70% of heaviest split jerk
Jump, Jump
Depth Jump Complex
Spend 10 minutes working on the quick rebound jump from one box to the next. Work on going from lower to higher and higher to lower.
14 Minute AMRAP:
50 Box Jumps (24/20)
50 Burpees
50 Thrusters (75/55)
50 Double Unders
AMRAP Handstand Push-ups for remaining time
Strength Work & 2 RFT
Back Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
Strict Press
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
Complete 2 Rounds for Time:
100 meter Farmer Carry (40/30)
15 Strict Pull-ups
25 Hollow Rocks
Row, Run, Repeat
Complete for Time:
200 meter Row
200 meter Run
400 meter Row
400 meter Run
800 meter Row
800 meter Run
400 meter Row
400 meter Run
200 meter Row
200 meter Run
Core Superset
Complete 4 Rounds for Quality of:
10 Barbell Roll-outs
10 Weighted Glute Bridges (with barbell)