WOD-

In teams of 3 complete the following for time:
90 Deadlifts 155#(105#)
Row 60 calories
60 Hang power cleans 155#(105#)
Row 60 calories
30 Shoulder to overhead 155#(105#)
Bike 90 calories
30 Shoulder to overhead 135#(95#)
Row 60 calories
60 Hang power cleans 155#(105#)
Row 60 calories
90 Deadlifts 155#(105#)
Bike 90 calories

*Can break up the barbell work however you want
*Have to switch every 20 calories on the rower and every
10 calories on the bike

SPRINT-

GRID WORKOUT

WOD-

With a 20:00 clock
Run 200 Meters
10 Wall balls 20#(14#)
10 Box jumps 24″(20″)
Run 200 Meters
12 Wall balls 20#(14#)
12 Box jumps 24″(20″)
Run 200 Meters
14 Wall balls 20#(14#)
14 Box jumps 20#(14#)

*Continue adding 2 wall balls and 2 box jumps to each round after the run

SPRINT-

Endurofest
8 Rounds
250m Row Slow
250m Row Fast / Sprint
*1:00 rest b/w rounds

WOD-

In 20:00 build to a heavy set of 3 power snatch

Then:

5 Rounds of
5 Power snatch 95#(65#)
7 Bar facing burpees

SPRINT-

4 rounds
3 min AMRAP
16 Sandbag Step up and over
12 Shoulder to shoulder Sandbag thrusters
Max Burpees over the sandbag
*rest 1 min b/w rounds

WOD-

4 Rounds for max reps of:
Row 2:00 for calories
Bike or Ski 2:00 for calories
Double unders for 2:00
*Every trip up on double unders stop and do 5 air squats

Rest 2:00 between rounds

SPRINT-

4 rounds
5 Dbl DB/KB deadlifts
10 Pull ups
15 Ball Slams
20 GHD Sit Ups

WOD-

As many rounds as possible in 6:00 of
5 Sandbag ground to shoulder 150#(100#)
5 Strict pull ups

Rest 3:00 then,

As many rounds as possible in 6:00 of
5 Sandbag ground to shoulder 150#(100#)
5 Strict toes to bar

Rest 3:00 then

As many rounds as possible in 6:00 of
5 Sandbag ground to shoulder 150#(100#)
5 Push ups

SPRINT-

15m Amrap
200m Run
10 Wallballs
*Add 5 wallballs each round

WOD-

Front Squat
3-3-3-3-3

Then:
4 Rounds of

With a 2:00 clock
10 Front squats @ 50% of today’s heaviest 3 rep
With remaining time,
Row for max calories

Rest 2:00 between each round

SPRINT-

For time
30-20-10
DBL KB OH Lunge Steps
DBL KB Push Press
Cals on Bike or Ski Erg

WOD-

For time, 27-21-14-7 reps of:
Alternating DB snatch, 50#(35#)
DB overhead walking lunge steps, 50#(35#)
*After each round complete 30′ handstand walk

WOD-

Working in teams of two, as many rounds and reps as possible in 20 minutes of:
20 Synchronized wall ball shots, 20#(14#) to 10′ target
20 Synchronized toes to bar
200m Partner run with medballs

SPRINT-

In teams of 2
100 Cal Assault Bike
80 DB Thrusters
60 Burpees over the DB’s
40 Toes to Bar
20 Rope Climbs
50 Cal Assault Bike
40 DB Thrusters
30 Burpees over DB’s
20 Toes to bar
10 Rope Climbs

WOD-

Take 15 minutes to work to heavy shoulder press

Then, 5 rounds for reps:
50 Double unders
Max rep set shoulder press @ 65% of today’s heaviest
Rest 2 min

SPRINT-

For time
20-15-10-5
DB / BB Bench Press
*Ski Erg 25/18 Cal b/w sets

WOD-

“Small”
3 Rounds for time:
1,000m Row
50 Burpees
50 Box jumps, 24″(20″)
800m Run

SPRINT-

For time
40 Sandbag OH Lunge Steps
10 Snadbag Bear Crawl Drags
400m Run
40 Sandbag Zercher Squats
20 Sandbag Bear Crawl Drags
600m Run
40 Sandbag Back Squats
30 Sandbag Bear Crawl Drags
800m Run