WOD-

HEAVY DAY:
7 x 5 Reps:
Pause Front Squats

SPRINT-

5 Rounds for time of:
14 Ab mat sit ups
12 Dumbbell push press
10 Dumbbell front squats
Row 200 meters

Rest 1:00 between rounds

WOD-

10 Rounds For Time:
200m Sprint
10 Pull-ups
*Rest 1 Minute

SPRINT-

For time:
50 Medball cleans
40 Box jump overs
30 Burpees
20 Kettlebell swings
Row 1000(800) meters

WOD-

4 Rounds For Time:
15 Over/Unders
25 Wall Balls 20#(14#) 10′(9′)

SPRINT-

As many rounds as possible in 18:00 of
30 Double unders
15 Dumbbell push jerks right arm
15 Dumbbell push jerks right arm
30 Double unders
15 Toes to bar

WOD-

3 Rounds For Time:
15 Sumo DL High Pull 115#(75#)
3 Rope Climbs
3 Rounds of “Cindy”

1 Round of “Cindy” = 

5 Pull-up,
10 Push-up
15 Air Squats

WOD-

3 Rounds of:

With a 2:00 clock
Ski Erg  250 meter, with remaining time:
Max reps of handstand push up 

Rest 2 mins between each cycle

3 Rounds of:

As many rounds as possible  in 2 mins of:
10 Box Jump Overs, 30″(24″)
Max Calories On Echo Bike

Rest 2 mins between each cycle.

SPRINT-

As many rounds as possible in 20:00 of
Row 500(400) meters
20 Russian kettlebell swings
15 Pull ups
10 Box jump overs

WOD-

15 Front squats 95#(65#)
30 Toes-to-bars
15 Thrusters 95#(65#)
Then, rest 1 minute before continuing with:
15 Front squats 95#(65#)
30 Chest-to-bar pull-ups
15 Thrusters 95#(65#)
Then, rest 1 minute before continuing with:
15 Front squats 95#(65#)
30 Bar muscle-ups
15 Thrusters 95#(65#)

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

Time cap: 15 min.

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang clean
1 Jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min

SPRINT-

3 Rounds for max reps
1:00 minute at each station of

Calories on the bike
Dumbbell hang squat cleans
Burpees over the dumbbells
GHD sit ups
Rest

You can start at any station. There is no rest
between stations. The only rest is the programmed
rest after you finish the 4 working stations

Score is total reps per round. Keep a running total
as you move from one station to the next.

WOD-

As Many Rounds as possible in 20:00 of:
Row 500(400) meters
10 Burpees over Rower
50 Double Unders

SPRINT-

In teams of 2 for time:

Row 2000 meters
Ski 500 meters
50 Wall balls
Row 1000 meters
Ski 800 meters
50 Wall balls
Row 500 meters
Ski 1000 meters
50 Wall balls

*One person works at a time the other rests.
Switch whenever you want

WOD-

For Time:
10-9-8-7-6-5
Bar Muscle Up
Power Clean 135#(95#)

SPRINT-

5 Rounds not for time:
10 Dumbbell bench press
10 Strict pull ups

Rest as needed between rounds.
Go heavy on the DB bench press

Sprint after party:

As a class, as many prowler pushes as possible in 6:00

WOD-

Programmed by:

“Mike ‘Hibachi Free’ Cain”
HEAVY DAY
Every 2 minutes for 8 sets:
2 Snatches
After Party: 50 cal max effort Echo Bike

SPRINT-

As many rounds as possible in 10:00 of
10 Deadlifts with kettlebells
10 Push ups

Rest 3:00 then,

As many rounds as possible in 7:00 of
30 Double unders
20 Ab mat sit ups
10 Burpees

WOD-

For Time:
1-2-3-4-5-6-7-8-9-10
Wallballs 30#(20#)
Deadlift 225#(155#)
Deficit Push Ups 3″(2″)

SPRINT-

8 Rounds for time:
5 C2B Pull-ups
5 Thrusters
10 Box Jumps