WOD-

4 Rounds each for time of:
Run 800 meters
15 Deadlifts 155#(105#)
10 Toes to bar

Rest 3:00 between each round

*Scores are fastest and slowest rounds

SPRINT-

5 Rounds of:
15 Cals on Bike
15 KB Swings

Rest 4 Minutes

Then, 4 Rounds of:
4 Pull Ups
8 Push Ups
16 Air Squats

Rest 3 Minutes

30 Single Arm KB Thruster (15 per Arm)

WOD-

As many reps as possible in 15:00 of

1 Bar muscle ups
5 Calorie row

*Every round, add 1 bar muscle ups and 5 calories
Rd 2 = 2 bar muscle ups + 10 calories on the rower
Rd 3 = 3 bar muscle ups + 15 calories on the rower
Keep adding 1 and 5 until the time expires

SPRINT-

For Time:

30-20-10
Row for Calories
DB Box Step Ups
10-20-30
Alt DB Snatch
WallBalls

WOD-

D2 of Squat program.

Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
1 x AMRAP @ 90%
5 x 5 @ 70%

*The percentages below are based on your 3 Rep Back Squat
**If you didn’t do the 3 rep, use around 80% of your estimated 1 rep max. Lighter is better
for this program.

During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.

SPRINT-

6 Rounds for Time:

50m Weighted Prowler Push
Bike 35 (25) Calories

*Rest 3 minutes between rounds

Score is total time including rest

WOD-

With a 20:00 clock
Row 100(80) calories
WIth the remaining time
As many power cleans as possible
Starting weights = 95#(65#)
*Every 10 reps, add weight
95/115/135/155/185/205
65/75/95/105/125/155

SPRINT-

25 Minute AMRAP:

Run 200m
15 Pull Ups
Run 200m
15 MedBall Cleans

WOD-

Conditioning Program D1
Every 2:00 x 6
50% of last week’s 2:00 test on each machine twice

*You will do each machine twice and you can alternate or do them
back to back

Example with each machine being done twice and then moving on to the next
machine:
Minutes 0:00 and 2:00 are on the bike
Minutes 4:00 and 6:00 are on the ski erg
Minutes 8:00 and 10:00 are on the rower

Then,

As many rounds as possible in 10:00 of
10 Kettlebell swings 53#(35#)
10 Burpee box jump overs 24″(20″)
Run 100 meters

SPRINT-

Row 24 Minutes for Meters

Every 3 Minutes Perform:
5 Burpees Over Rower
10 Ab Mat Sit Ups

WOD-

Running Light Karen

150 Wallballs 14#(10#) 10′ for everyone

Every time you break,
Run 200 meters

After party:

3 Rounds for quality of
Row, Bike, or Ski 1:00 @ easy pace
20 Alternating bicep curls with dumbbells
20 Banded tricep extensions with band
(Pick the band you can do 20 reps unbroken with)

WOD-

With a partner, complete the following for time
100 Pull ups
100 Box jump overs 24″(20″)
100 Toes to bar

Every 2:00 including 0:00, both partners do 5 burpees

One person works while one person rests. Except on the burpees,
both partners works at the same time.

SPRINT-

For Time With A Partner:

Buy In 1,000m Ski

Then 10 Rounds of:
15 KB Sumo DL High Pull
9 HSPU
3 Rope Climbs

Buy Out 1,000m Ski

WOD-

4 Rounds for max reps

With a 4:00 clock
Run 400 meters
With remaining time, as many reps as possible of
Hang power cleans

Rest 2:00 between rounds

Weights are as follows:
Rd 1 = 95#(65#)
Rd 2 = 115#(75#)
Rd 3 = 135#(95#)
Rd 4 = 155#(105#)

Score = total reps each round, 4 scores on the board

SPRINT-

22 Minute AMRAP:

22 Plate Overhead Alternating Lunges
11 Burpees to a Plate
22 Plate Ground to Overhead
Row/Run 200m

WOD-

5 Rounds for time of:
Row or Bike 30(20) calories
50 Double unders
20 Ab mat sit ups

SPRINT-

5 Rounds with a 2 Minute Clock:

10 Russian KB Swings
10 Goblet Squats
Max Bike/Row/Ski for Cals with Remaining Time

Rest 2 Minutes Between Rounds

WOD-

D1 of Squat program.

Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 65%
1 x 5 @ 75%
1 x AMRAP @ 85%
5 x 5 @ 65%

*The percentages below are based on your 3 Rep Back Squat from last week.
**If you didn’t do the 3 rep last week, use around 80% of your estimated 1 rep max. Lighter is better
for this program.

During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.

Pulling accessory options:
Pull ups or chin ups
Bent over rows with DB’s
Bicep curls with DB’s
Ring or bar rows

Pushing accessory options
Push ups
Banded tricep extensions
DB floor press
Dips on rings, p-bar, or low paralletes

An example of your accessory work might look like this:
4 x10 DB bent over rows
4 x10 Bar rows

4 x 10 Push ups
4 x 10 P bar dips

That is 80 reps each of pushing and pulling accessory work
which is in the range of 50 – 100.

SPRINT-

20 Minute AMRAP:

Row 30 (20) Cals
20 DB Thrusters
15 Box Jump Overs
10 Toes to Bar