WOD-

As many rounds as possible in 20:00 of
Run 400 meters
30 Russian kettlebell swings (pick your own #)
30 Ab mat sit ups
30 Box jumps 24″(20″)

WOD-

In teams of 2, complete the following for time:

Row 2000 meters
40 Pull ups
40 Power snatch 115#(95#)
Row 1600 meters
30 Chest to bar pull ups
30 Power snatch 135#(95#)
Row 1000 meters
20 Bar muscle ups
20 Power snatch 155#(105#)

*1 person works at a time. Split work however you want”

SPRINT-

With a Partner 8 Rounds for Time:

300m Ski
20 Wallballs
25 m Weighted Prowler Push

1 partner completes a round then switch.

WOD-

As many rounds as possible in 15:00 of
Run 200 meters
15 Medball cleans 20#(14#)
10 Ring dips

After party:
3 Rounds for quality of
18 GHD sit ups
18 Hip extensions

SPRINT-

5 minute AMRAP:

5 Single Arm Ring Rows per Arm
5 Reverse Burpees
10 Alternating Single Leg Box Squats
*Rest 1 minute

5 minute AMRAP:

10 Ring Rows
5 Reverse Burpees
5 per Leg Lateral Box Step Ups
*Rest 1 minute

5 minute AMRAP:

10 DB Bent Over Rows
5 Reverse Burpees
10 Alternating Goblet Step Ups

WOD-

21-15-9
Calories on the rower
Shoulder to overhead 95#(65#)
Toes to bar

Rest 2:00, then

15-12-9
Calories on the the rower
Shoulder to overhead 115#(75#)
Toes to bar

Rest 2:00 then,

12-9-6
Calories on the rower
Shoulder to overhead 135#(95#)
Toes to bar

SPRINT-

20 minute AMRAP:

10 medball cleans
100m run
10 medball ground to overhead
100m ski

WOD-

Heavy Day

12:00 to build to a heavy 2 rep deadlift

Rest 2:00 then,

10:00 to build to a heavy 1 rep power clean

Rest 3:00 then,

As many rounds as possible in 5:00 of
3 Power cleans @ 70% of today’s heaviest power clean
20 Double unders

SPRINT-

3×7 minutes AMRAP:

20 Cal Bike
15 DB Push Press
10 10m Shuttle Sprints

Rest 2 minutes between.

WOD-

“Nate”

Complete as many rounds as possible in
20 minutes of:

2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings 70#(53#)

SPRINT-

3 Rounds For Time:

36 Russian KB Swings
400m Row
18 KB Sumo DL High Pull
400m Row
9 Single Arm KB Thruster per Arm

WOD-

Every 4:00 x 4, Run 500 meters

Then,

As many rounds as possible in 12:00 of:

10 Wall balls 20#(14#) 10′(9′)
10 Burpee box jump overs 24″(20)
10 Ab mat sit ups holding medball

SPRINT-

As many rounds as possible in 30:00 of:

100 ft Walking Lunges
25 Hand Release Push Up
100 ft Walking Lunges
25 Burpees

WOD-

With a partner,

21:00 Row for max meters
Both partners will row at the same time

*Every 3:00 including 0:00, perform
10 Air squats
10 Push ups
10 Ab mat sit ups

**Can’t restart rowing until both partners
finish the gymnastics.

***Score = total meters combined

WOD-

5 Rounds for max reps:

1:00 at each station
Alternating dumbbell snatch (Pick your own #)
Burpees to a 6″ target
Calories on the bike
Pull ups, chest to bar pull ups, bar muscle ups (you choose)
Rest

*No rest between movements, only during designated
rest.

** Score = total reps per round

 SPRINT-

With a Partner:

100 Double Unders
50 Pull Ups
100 Lunges Holding Slam Ball
50 Weighted Ab Mat Sit Ups
100 Slam Balls
50 Weighted Ab Mat Sit Ups
50 Pull Ups
100 Double Unders

1 partner works while other holds a plate overhead. Switch as needed.

WOD-

Trevor’s Birthday WOD

As many rounds as possible in 21:00 of

Row 50 calories
8 Rope climbs
20 Bench press 115#(75#)

*You can break up the reps in each round, however you wish.

For example, a round could be
Row 25 cals
4 Rope climbs
10 Bench press
Row 25 cals
4 Rope climbs
10 Bench press

Every time you complete 50 cals, 8 rope climbs, 20 bench press,
thats 1 round.

SPRINT-

With a Partner:

7 minutes max Ski Cals
7 minutes max Bike Cals
7 minutes max Row Cals

1 partner works at a time, switch as often as you want.