WOD

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength (10min)

work up to a heavy power snatch

metcon (17min)

OPEN 13.1

amrap 17min

40 burpees over bar

30 snatches 35/20

30 burpees over bar

30 snatches 60/35

20 burpees over bar

30 snatches 75/45

10 burpees over bar

max snatches in remaining time 95/55

scale 25/15, 35/25, 45/30, 55/40

#preparingfortheopen

rpe9

warm up (6min)

3 sets

45sec on/15sec off

ski

rop jumps

samson stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

barbell roll outs

strength (20min)

work up to a heavy 3rm overheadsquat

back off set

emom x 5

1 rep with 2sec pause in bottom @75% of 3rm

metcon (16min)

emom x 16

1. 12/9cal ski

2. 18 wall balls 9/6

3. 30 double unders

4. 3 wall walks

scale 6/4, double under practice, single unders (x2)

#skillskillskill

#practicepracticepractice

rpe6/7

warm up

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab

3 sets

30sec on/10sec off

db hollow hold

db pass through

strength (15min)

emom x 10

2 push press @83%

metcon (18min)

for time

40-30-20-10 reps

box jump overs 60/50

toes to bar

alt db snatches 22,5/15

scale 15/10, knee raises

#itstimetopush

#triplet

rpe7

warm up (6min)

3 sets

45sec/15sec

down ups

sumo squat stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets 30sec on/10sec off

top of push up hold

wall squats with 2sec pause in bottom

strength (18min)

backsquat

work up to a heavy 3rm

back off set

emom x 4

1 rep @3rm

metcon (15min)

10 rounds

6 hang squat cleans 60/45

12 hand release push ups

scale 40/30, kneeling hand release push ups

12 hand release push ups

sale 40/30, kneeling hand release push ups

#legslegslegs#building

rpe8

warm up (6min)

3 sets

45sec on/15sec off

row

samson stretch/handwalk + push up/twisted cross

prehab (4min)

tabata

hollow hold

arch hold

strength/gymnasic/Volume (22min)

every 2min x 8

2 pull overs

4 pull ups

6 toes to bar

scale jumping pull overs, floor assistant pull overs, banded pull ups, alt single leg toes to bar, straight leg raises

metcon (15min)

for time

21-15-9 reps

row (cal)

double db burpee box step overs 22,5/15

#itsallaboutbuilding

#gymnasticvolume

rpe8

warm up

‍3 sets

45sec on/15sec off

ski/row/bike

instep stretch+rotation/handwalk+push up/twisted cross

‍prehab

‍3 sets

30sec on/10sec off

tuck sit hang

marching planks

‍conditioning

‍every 8min x 9

a) 700/500m ski

3 wall walks

700/500m ski

3 wall walks

b) 700/500m row

15 toes to bar

700/500m row

15 toes to bar

c) 1400/1000m bike

5 double db burpee box step overs 22,5/15

1400/1000m bike

5 double db burpee box step overs 22,5/15

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/sumo squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

single arm top of push ups hold left side

single arm top of push ups hold right side

metcon (45min

)12 rounds

8 double db devils press 22,5/15

12 alt double db suitecase lunges 22,5/15

4 bar muscle ups

8 double db thruster 22,5/15

12 toes to bar

scale 15/10, burpee to target, knee raises

#teamday

#funwithyourbody

rpe7-8

warm up (6min)

3 sets

45sec on/15sec off

step ups

samson stretch/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec offtuck sit hang

barbell roll outs

strength (16min)

benchpress

every 3min x 4

8 reps @72%

metcon (20min)

3 rounds

for time

20 push jerks 60/45

30 pull ups

20 box jumps 60/50

30 sit ups

scale 45/30, jumping pull ups, ring rows

#upperbodystrength

rpe8

warm up (5min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

db hollow hold

db pass through

strength/functional (15min)

4 sets

8/8 single leg double db rom deadlfits @ahap

8/8 double db bulgarian split squats @ahap

12 db glute bridge @ahap

2min rest

metcon (16min)

5 rounds

for time

20 wall balls 9/6

10 deadlifts 100/70

scale 6/4, 60/45

#functionaltraining

rpe8

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

samson stretch/handwalk + push up/twisted cross

prehab (4min)

tabata

hollow rocks

arch rocks

scale hollow hold/arch hold

strength/gymnastic (22min)

every 2:30min x 7

4 nose to wall handstand push ups

4 alt nose to wall shoulder taps

4 strict pull ups

20sec l-sit hang

scale elevated handstand push ups, box supported handstand push ups, banded or seated strict pull ups

metcon (12min)

amrap 12min

12 toes to bar

12 push ups

24 double unders

scale knee raises, kneeling push ups, single unders (x2)

#itsallaboutpractice

#gymnasticstrength

rpe7

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

wall squats with 2sec pause in bottom

strength (18min)

work up to a heavy complex

power clean + push press + cluster

metcon (16min)

benchmark

"Omar"

for time

10 thruster 43/30

15 burpees over bar

20 thruster 43/30

25 burpees over bar

30 thruster 43/30

35 burpees over bar

scale 30/20

#benchmarkisback

#inmemoryof

rpe9

warm up (6min)

3 sets

45sec on/15sec off

ski

instep stretch + rotation/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

db hollow hold

wall squats with 2sec pause in bottom

strength (20min)

frontsquats

e2mom x 4

4 reps @76%

1min rest

emom x 6

2 reps @80%

metcon (20min)

5 rounds

for total reps

2min on/2min off

20/15cal ski

6 alt db snatches 22,5/15

max alt single arm db overhead lunges 22,5/15

scale 15/10, alt db frontrack lunges

#legslegslegs

#interval

rpe9

warm up

‍3 sets

30sec on/10sec off

ski/row/bike

instep stretch + rotation//sumo squat stretch/twisted cross

‍prehab

‍tabata

side plank raises

‍conditioning
every 8min x 12

a) 350/250m ski

15 burpees on erg

350/250m ski

15 burpees on erg

350/250m ski

b) 1000/750m bike

15 wall balls 9/6

1000/750m bike

15 wall balls 9/6

1000/750m bike

c) 350/250m row

20 plate turkish sit ups 15/10

350/250m row

20 plate turkish sit ups 15/10

350/250m row#activerecovery

#volumebuilding

rpe6

warm up (6min)

3 sets

45sec on/15sec off

down upssamson stretch/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

barbell turkish sit ups

metcon (45min)

teams of two

for time

12 rounds

8 power snatches 50/35

12 burpees over bar

4 wall walks

8 overhead squats 50/35

12 toes to bar

scale 35/25, frontsquats, knee raises

#teamfun

#support

rpe8

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/down dog & seal/dynamic bridge

prehab (4min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell roll outs

strength (22min)

deadlift

every 2min x 8

1.&2. 4 reps @81%

3.&4. 3 reps @83%

5.&6. 2 reps @86%

7.&8. 1 rep @90%

metcon (12min)

emom x 12

1. 40 double unders

2. 12 swings 32/24

3. 18 sit ups

scale 20/12, single unders (x2), practice

#lowerbodypull

#emompractice

rpe6-7

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

db hollow hold

db pass through

strength (20min)

work up to a complex

push press + 2 push jerk

back off set

emom x 5

2 push jerks @90% of heaviest complex

metcon (12min)

amrap 12min

3 bar muscle ups

6 double db thruster 22,5/15

9 double db burpees 22,5/15

scale 15/10, burpee pull ups

#upperbodystrength

#power

rpe8

for time

1000 burpees

#challenge

#12nullachtmadness

warm up (6min)

3 sets

45sec on/15sec off

bike

instep stretch + rotation/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

barbell turkish sit ups

strength (16min)

work up to a heavy complex

power snatch + squat snatch

metcon (18min)

"dead by"

every 90sec until failure

9/7cal bike

1 power snatch 50/35

*one more rep each round until failure

scale 40/25

#liftingweights

#skillskillskill

rpe8-9

warm up

‍3 sets

30sec on/10sec off

ski/row/bike

instep stretch + rotation//handwalk+push up/down dog+seal

‍prehab

‍tabata

v-ups

side plank twist

‍conditioning
every 6min x 15

a) 500/400m row

12 burpees over erg

300/200m row

b) 1400/1050m bike

12 box jumps 60/50

800/600m bike

c) 500/400m ski

24 sit ups

300/200m ski

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/samson stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

side plank hold/side

metcon (45min)

teams of two

buy in 120/95cal row

into

12 rounds

12 swings 32/24

8 alt kb goblet lunges 32/24

12 pull ups

8 burpees over kb

12 single arm kb shoulder to overhead 32/24

scale 20/12, jumping pull ups, ring rows

#teamwod

#teamday

rpe8

warm up (6min)

3 sets

45sec off/15sec off

down ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

marching plank

strength (20min)

backsquats

every 2min x 8

alt b/w

1&2

1. 3 reps @81%

2. 1 rep @88%

metcon (15min)

10 rounds

for time

4 shoulder to overhead 60/45

6 burpees over bar

8 toes to bar

scale 45/30, knee raises

#buildinglegs

#strongstronger

rpe 8

Merry Christmas

warm up (3min)

dynamic warm up

prehab (4min)

tabata

hollow hold

arch hold

metcon (50min)

12 days of Christmas

1 bar muscle up

2 power snatches 70/50

3 wall walks

4 power cleans 70/50

5 frontsquats 70/50

6 chest to bar pull ups

7 shoulder to overhead 70/50

8 burpees over bar

9 toes to bar

10 alt barbell frontrack lunges 70/50

11 handstand push ups

120 double unders

scale 45/30, burpee pull up, pull ups, ring rows, knee raises, hand release push ups, single unders (x2)

#12daysofchristmas

#christmasfun

rpe8

‍

warm up

‍3 sets

30sec on/10sec off

ski/row/bike

sumo squat stretch/handwalk+push up/down dog+seal

‍prehab

‍3 sets

30sec on/10sec off

hollow hold

shoulder taps in push up position

‍conditioning
every 5min x 12

1 )300/250m row

10 swings 24/16

10 burpees over kb

2) 800/600m bike

4 man maker 15/10

40 double unders

3) 300/250m ski

20 sit ups

10 wall balls 9/6

WOD Marathon 2024

Teams of two

WOD 1

amrap 9min


„CindyXXL“


5 pull ups


10 push ups


15 squats


*add 5 reps per round

WOD 2

10 rounds


12/9cal ski


2 wall walks

WOD 3

5000kg benchpress

(m/f 4000kg, f/f 3000kg)

WOD 4


50 double db burpee box step ups 22,5/15

scale 15/10

WOD 5

for time

2000/1800m row

*e90sec 10 synch alt db snatches 22,5/15

scale 15/10

WOD 6

4 rounds


for time

20 thruster 40/30

30 sit ups

scale 30/20

WOD 7

21-15-9 reps

deadlifts 100/70


scale 60/40

burpees over bar

*YGIG

WOD 8

amrap 8min

max cal bike

max plate overhead lunges 20/15

*divide as needed

scale 10/5

WOD 9

40-30-20-10 reps


for time

swings 24/16


kb twist 24/16


scale 16/12

WOD 10


10 rounds


YGIG


4 hang power cleans 50/35


4 shoulder overhead 50/35

scale 30/25

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/twisted cross/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

top of push up hold

bottom of push up hold

strength (16min)

every 2min x 6

4 shoulder press @81%

4 strict pull ups

scale seated pull ups, banded pull ups

metcon (18min)

for time

1000/800m row

50 double db devils press 22,5/15

1000/800m row

scale 15/10

#upperbodypushpull

#upperbodystrength

rpe8

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

medball hollow hold

medball twist

strength (18min)

deadlfit

every 20sec x 30

1 rep @75%

metcon (14min)

50-35-20 reps

for time

wall balls 9/6

alt db snatches 22,5/15

scale 6/4, 15/10

#deadlift

#pullingstamina

rpe8

warm up (6min )

3 sets

45sec on/15sec off

bike

handwalk + push up/twisted cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

nose to wall handstand hold

strength/gymnastic vol. building (24min)

4 rounds

for quality

YGIG

5 pull ups

10 hand release push ups

5 chest to bar pull ups

2 wall walks

*partner does bike

scale banded or seated pull ups, kneeling hand release push ups, pull ups or banded pull ups

metcon (12min)

3 rounds

for total reps

2min on/2min off

8 burpee box jump overs 60/50

max cal bike in remaining time

#gymnasticvolume

rpe9

warm up (5min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength (15min)

work up to a heavy complex

deadlift + hang power clean + jerk

metcon (15min)

benchmark "DT"

5 rounds

for time

12 deadlifts 70/50

9 hang power cleans 70/50

6 shoulder to overhead 70/50

scale 40/30

#benchmarkbarbellcycling

rpe8

warm up (6min)

3 sets

45sec on/15sec off

step ups

samson stretch/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

tuck sit hang

strength (18min)

frontsquats

every 45sec x 15

1 frontsquat @75%

metcon (12min)

amrap 12min

8 double db box step overs 22,5/15

12 handstand push ups

8 toes to bar

scale 15/10, hand release push ups, knee raises

#newweeknewgoals

rpe7

warm up
3 sets

30sec on/10sec off

ski/row/bike

sumo squat stretch/handwalk+push up/down dog+seal

‍prehab
3 sets

30sec on/10sec off

hollow hold

shoulder taps in push up position

‍conditioning
every 7min x 12

a) 1000/800m ski

10 double db frontsquats 15/10

5 double db burpees 15/10

b) 1000/800m row

10 hand release push ups

20 alt db snatches 22,5/15

c) 2000/1600m bike

5 wall walks

15 burpees to target

warm up (6min)

2 sets

45sec on/15sec off

row/step ups

instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

medball bottom of squat hold

metcon (45min)

teams of two

for time

12 rounds

12 wall balls 9/6

12 box jumps 60/50

12 pull ups

12 double db hang clean & jerks 22,5/15

24/17cal row

scale 6/4, step ups, jumping pull ups, ring rows, 15/10

#teamday

rpe7

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/sumo squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

tuck sit hang

strength (18min)

backsquat

every 3min x 4

10 reps @65%

metcon (20min)

amrap 20min

5 power cleans 80/60

10 toes to bar

15 burpees over bar

scale 50/35, knee raises

#legslegslegs

#amrap

rpe7-8

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

samson stretch/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

kb twist

kb pass through

strength/functional (16min)

4 rounds

4 alt turkish get ups @ahap

6/6 kb windmill @ahap

8/8 kb renegade row @ahap

rest as needed

metcon (24min)

4 rounds

20 double unders

10 kb swings 32/24

20 sit ups

1min rest

3 rounds

30 double unders

15 kb swings 32/24

30 sit ups

1min rest

2 rounds

40 double unders

20 kb swings 32/24

40 sit ups

1min rest

1 round

60 double unders

30 kb swings 32/24

60 sit ups

scale 20/12, single unders (x2)

#functionaltraining

#skillskillskill

rpe7

warm up (6min)

3 sets

45sec on/15sec off

ski

instep stretch + rotation/samson stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell roll outs

strength (18min)

deadlift work up to a 1rm

metcon (18min)

emom x 18

1. 12 alt db snatches 30/20

2. 12 box jumps 60/50

3. 12/9cal ski

scale 15/10

#prday

#emom

#rpe7

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

plank hold

arch hold

strength (12min)

work up to a heavy thruster

metcon (18min)

benchmark

"Kalsu"

for time

100 thruster 43/30

*emom 5 burpees

scale 30/20

#benchmark

#emom

rpe8

warm up (6min)

3 sets

45sec on/15sec off

row

samson stretch/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

tuck sit hang

strength/gymnastic

every 3min x 5

3 strict mixed grip pull ups

6 strict handstand push ups

3 strict mixed grip pull ups

scaled banded mixed grip pull ups, box supported hspu

metcon (18min)

4 rounds

for time

500/400m row

20 overhead squats 50/35

20 sumo deadlift high pulls 50/35

scale 30/20

#gymnastic

strength

#building

rpe7

warm up
3 sets

45sec on/15sec rest

bike/ski/row

instep stretch+rotation/sumo squat stretch/down dog+seal

‍prehab
3sets

30sec on/10sec off

kb hollow hold

db pull through

‍conditioning

‍6-5-4-3-2min

a) 12/9cal bike

12 double kb lunges 24/16

b ) 15/10cal ski

15 box jumps 75/60

c) 15/10cal row

15 db sit ups 20/12,5

1min rest b/w sets

warm up (6min)

3 sets

45sec on/15sec off

ski/bike

instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell roll outs

metcon (38min)

teams of two

amrap 18min

12 power cleans 50/35

6 burpees over bar

12 frontsquats 50/35

24/18cal ski

2min rest

amrap 18min

12 shoulder to overhead 50/35

12 toes to bar

12 box jump overs 60/50

24/18cal bike

scale 40/30, knee raises

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/twisted cross

prehab (4min)

tabata side plank raises/side

strength (10min)

work up to a heavy power snatch

metcon (20min)

benchmark

"Karabel"

10 rounds

for time

3 power snatches @61/43

15 wall balls 9/6

scale 35/25, 6/4

#benchmark

#power

rpe8

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

wall squats with 2sec pause in bottom

strength (18min)

work up to a heavy 4rm backrack lunges

back off set

emom x 6

2 alt backrack lunges @80% of 4rm

metcon (15min)

3 rounds

4min on/1min off

6 shuttle runs (2x6m)

8 pull ups

10 alt lunges

12 sit ups

scale jumping pull ups

#lunges

#consistency

#inerval

rpe7

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

handwalk + push up/twisted cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

barbell roll outs

barbell turkish sit ups

strength (20min)

benchpress cluster

4 sets

2-2-2 reps @climbing

*start first set @72%

10sec rest b/w reps

2min rest b/w sets

metcon (14min)

amrap 14min

30 double unders

10 shoulder to overhead 60/45

10 burpees over bar

scale single unders (x2), 45/30

#upperbodypush

#cluster

#triplet

rpe8

warm up (6min)

3 sets

45sec on/15sec off

bike

samson stretch/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

double db top of push up hold

strength (20min)

frontsquat (20min)

every 2min x 8

3 frontsquats @81%

metcon (18min)

emom x 18

1. 3 wall walks

2. 6 double db devils press 22,5/15

3. 12/9cal bike

scale 15/10

#wenndiebeinchenwachsen

#buildingendurance

rpe7

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/down dog & seal/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell good morning @unloaded bar

tuck sit hang

strength (20min)

deadlift

every 2:30min x 6

5 reps @85%

4 reps @88%

3 reps @90%

3x 2 reps @93%

metcon (15min)

for time

60/45cal row

20 power cleans 60/45

60 toes to bar

10 power cleans 80/60

scale 45/30, knee raises, 50/35

#lowerbodypull

#powerpowerpower

rpe8-9

warm up
3sets

45sec on/15sec off

row/ski/bike

instep stretch+rotation/sumo squat stretch/samson stretch

‍prehab
3sets

30sec on/10sec off

arch rocks

plank hold

‍conditioning

‍every 4min x 18

1) 650/500m row 10 burpees over erg

2) 650/500m ski

3 wall walks

9 situps

3) 1200/1000m bike

20 a-jumps

warm up (6min)

3 sets

45aec on/15sec off

down ups

samson stretch/instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

db hollow hold

db pass through

metcon (48min)

teams of two

for time

buy in

80/60cal ski/bike

60 burpees over db

into

12 rounds

8 double db hang power cleans 22,5/15

8 double db frontsquats 22,5/15

8 double db shoulder to overhead 22,5/15

into

12 rounds

8 double db hang power snatches 22,5/15

8 double db thruster 22,5/15

8 double db def push ups 22,5/15

into

12 rounds

4 double db devils press 22,5/15

8 alt double db suitecase lunges 22,5/15

8 double db box step overs 22,5/15

into

cash out

60 burpee box jumps 60/50

80/60cal bike/ski

warm up (6min)

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

double db side bends

strength (16min)

overhead squat

work up to a heavy 1rm

back off set

every 90sec x 4

2 overhead squats with 3sec pause in bottom @70% of heaviest lift

scale frontsquat

metcon (20min)

for time

70 wall balls 9/6

60 box jumps 60/50

50 toes to bar

40 double db box step ups 22,5/15

30 handstand push ups

20 douible db burpee box step overs 22,5/15

10 bar muscle ups

scale knee raises, 15/10, hand release push ups, burpee pull up, burpee to target

#skillday

#posiion

#chipper

rpe8

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/handwalk + push up/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

barbell good morinings @unloaded bar

rower pike ups

strength (20min)

emom x 12

1.-4.

3 deadlifts @climbing

start @75%

5.-8. 2 deadlifts @climbing

start @83%

9.-12. 1 deadlift @climbing

start @90%

metcon (16min)

4 rounds

for time

500/400m row

20 alt db snatches 22,5/15

scale 15/10

rx+ 30/20

#pullingstrength

#lowerbody

rpe7-8

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

plank hold

strength/gymnastic (15min)

work up to a heavy weighted pull up

back off set

emom x 6

3-4 reps @50% of max weight

scale work up to a max banded pull ups, slowest neg pull up, max chin over bar hold

metcon (12min)

benchmark

"Fran"

21-15-9 reps

for time

thruster 43/30

pull ups

scale 35/25, jumping pull ups, ring rows

#benchmark

#fran

rpe9

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

marching plank

strength (18min)

work up to a heavy 3rm banded kettlebell barbell shoulder press

back off set

every 90sec x 4

2 banded kb shoulder pess + 30sec top of press hold @85% of 3rm

metcon (16min)

amrap 16min

12 hang power cleans 50/35

12 burpees over bar

12 pull ups

12 air squats

scale 35/25, jumping pull ups

#upperbodypush

#stability

rpe7

warm up (6min)

3 sets

45sec on/15sec off

bike

sumo squat stretch/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

bottom of squat hold with db

nose to wall handstand hold

strength (18min)

backsquat

work up to a 1rm

metcon (18min)

3 rounds

for total reps

3min on/3min off

30/22cal bike

10 double db hang power clean & jerks 22,5/15

max wall walks in remaining time

scale 15/10

#building

#strong&stronger

#power

rpe9+

warm up
3 sets

45sec on/15sec off

row/bike/ski

sumo squat stretch/handwalk+push up/twisted cross

‍prehab
tabata

top of push up hold

tuck ups

‍conditioning
every 5min x 15

1.)12 swings 24/16

36/24cal row

12 swings 24/16

2.)6 burpee double jump over line

24/18cal bike

6 burpee double jump over line

3.) 12 wall balls 9/6

36/24cal ski

12 wall balls 9/6

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push ups/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

tuck sit hang

metcon (40min)

teams of two

120/90cal row

120 thruster 40/30

120 toes to bar

60/45cal row

60 hang squat cleans 40/30

60 hand release push ups

30/18cal row

30 shoulder to overhead 40/30

30 burpee pull ups

scale 30/20, knee raises, kneeling push ups, burpee to target

#teamchallenge

#teamwork

rpe7

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell top of press hold @unloaded bar

double db bottom of push up hold

strength (15min)

shoulder press

work up to a 1rm

back off set

emom x 5

4 reps @78%

metcon (20min)

for time

2-4-6-8-10-8-6-4-2 reps

double db devils press 22,5/15

20/15cal row b/w sets

scale 15/10

#upperbodypush

#consistencyiskey

rpe8

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

tuck sit hang

strength (20min)

frontsquats

every 90sec x 10

2 reps @88%

metcon (16min)

emom x 16

1. 1 round "cindy"*

2. 40 double unders

3. 10 shoulder to overhead 50/35

4. 15 a-jumps @10cm

*5 pull ups

10 push ups

15 squats

scale ring rows, kneeling push ups, single unders (x2), practice double unders, 40/30

#legs

#strength

#engine

rpe7

warm up (6min)

3 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell roll outs

strength (20min)

work up to a heavy squat snatch

back off set

every 45sec x 10

1 squat snatch @80%

metcon (14min)

amrap 14min

70 burpees over bar

50 toes to bar

max power snatches in remaining time 70/50

scale knee raises, 45/30

#power

#weightlfting

rpe8

warm up (4min)

2 sets

45sec on/15sec off

bike/ski

samson stretch/down dog & seal

prehab (4min)

tabata

hollow hold

arch hold

strength (12min)

teams of two

YGIG

3 sets

8/8 single arm db bench press

8/8 db windmill

30sec l-sit hang ´

metcon (26min)

2 rounds

for total reps

alt b/w a & b

5min on/2min off

a) 12/9cal ski

12 box jumps 60/50

12 swings 24/16

b) 12/9cal bike

12 alt kb goblet lunges 24/16

12 sit ups

scale 16/12

#functionaltraining

#endurance

rpe7

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/instep stretch + rotation/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell turkish sit ups

metcon (35min)

benchmark "Holleyman"30 rounds

for time

5 wall balls 9/6

3 handstand push ups

1 power clean 100/70

scale hand release push ups. 60/45

#benchmark

#constantlyiskey

rpe8

warm up
3 sets

45sec on/15sec off

bike/ski/row

instep stretch+roation/handwalk+push up/twisted cross

‍prehab
3 sets

30sec on/10sec off

top of push up hold

tuck ups

‍conditioning

‍every 3min x 24

a) 15/11cal bike

40 double unders

b) 20/15 cal ski

8 burpees on erg

c) 20/15 cal row

4 push up

8 sit ups

12 alt lunges

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

medball plank

db pass through

metcon (45min)

teams of two

for time

120 partner wall balls 9/6

60 alt single arm db devils press 22,5/15

120 burpees over db

60 wall walks

120 sit ups

60 synch single arm db shoulder to overhead 22,5/15

120 pull ups

scale 15/10, jumping pull ups, ring rows

#teamwod

#fun

rpe7

warm up (4min)

2 sets

45sec on/15sec off

step ups

samson stretch/instep stretch + rotation

metcon (65min)

benchmark "chad"

for time

1000 step ups 20/15

scale without weight

#benchmark

#heroworkout

rpe8

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

samson stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

db bottom of squat hold

db pass through

strength/skill (20min)

pistol squats

back off set

every 2min x 6

10 alt pistol squats

20 double unders

scale feet supported pistol squats, box supported pistol squats, candle stick into pistol,double under practice

metcon (12min)

amrap 12min

8 alt db snatches 25/17,5

8 alt single arm db overhead lunges 25/17,5

8 toes to bar

scale 15/10, knee raises

#skillday

#practicepracticepractice

rpe7-8

warm up (6min)

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/handwalk + push up/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

nose to wall handstand hold

strength (18min)

4 sets

5 banded deficit (10cm) deadlifts @60% of 1rm deadlift

10 banded hamstring curls @ahap

2min rest

metcon (15min)

4 rounds for time

16 handstand push ups

12 deadlifts 100/70

8 double db box step overs 22,5/15

scale hand release push, 60/45, 15/10

#pulliingstrength

rpe8+

warm up (6min)

3 sets

45sec on/15sec off

ski

samson stretch/down dog & seal/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

top of press hold

hollow hold

strength (20min)

work up to a heavy complex

1 push press +

2 push jerks

back off set

emom x 5

2 push jerk @90% of heaviest complex

metcon (20min)

for total reps

5 rounds

2min on/2min off

12/9cal ski

8 double db hang power snatch 22,5/15

max bar muscle ups in remaining time

scale 15/10,jumping bar muscle ups, chest to bar pull ups, pull ups

burpee to target

#upperbodypush

#intervals

#consistent

rpe9+

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll out

strength (15min)

work up to a heavy clean complex

power clean + hang squat clean + frontsquat

metcon (20min)

for time

10 power cleans + 1 frontsquat 60/45

5 burpees over bar

9 power cleans + 2 frontsquat 60/45

5 burpees over bar

8 power cleans + 3 frontsquat 60/45

5 burpees over bar

7 power cleans + 4 frontsquat 60/45

5 burpees over bar

6 power cleans + 5 frontsquat 60/45

5 burpees over bar

5 power cleans + 6 frontsquat 60/45

5 burpees over bar

4 power cleans + 7 frontsquat 60/45

5 burpees over bar

3 power cleans + 8 frontsquat 60/45

5 burpees over bar

2 power cleans + 9 frontsquat 60/45

5 burpees over bar

1 power cleans + 10 frontsquat 60/45

5 burpees over bar

scale 45/30

#weightlifting

#strength

#power

rpe8

warm up
3 sets

45sec on/15 sec off

bike/row/ski

instep stretch+rotation/lateral squat stretch/samson stretch

‍prehab
3 sets

30sec on/10sec off

nose to wall handstand hold

hollow hold

‍conditioning

‍every 6min x 12

a)25/18cal bike

10 burpee box jump overs

15/11cal bike

b)30/22cal row

20 medball situps 9/6

20/15cal row

c)25/18cal ski

6 wall walks

15/11cal ski

warm up (6min)

3 sets

45sec on/15sec off

bike/ski/row

samson stretch/instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

side plank hold left side

side plank hold right side

metcon (42min)

in teams of two

for time

8 rounds

6 deadlifts 100/70

8 burpees over bar

12/9cal bike

into

8 rounds

6 frontsquats 70/50

8 chest to bar pull ups

12/9cal ski

into

8 rounds

6 shoulder to overhead 50/35

8 toes to bar

12/9cal row

scale less weight, pull ups, jumping pull ups, ring rows, knee raises

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/down dog & seal/lateral squat stretch

prehab (5min)

3 sets

30sec on/10sec off

medball plank hold

medball twist

strength/functional (16min)

3 sets

5/5 double db bulgarian split squats @ahap

10 alt double db rom deadlifts @ahap

10/10 db single leg glute bridge

10/10 db side plank raises

rest as needed

metcon (18min)

for time

50/35cal row

50 wall balls 9/6

50 box jumps 60/50

35/27cal row

35 wall balls 9/6

35 box jumps 60/50

20/15cal row

20 wall balls 9/6

20 box jumps 60/50

scale 6/4

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

samson stretch/lateral squat strech/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength (20min)

work up to a heavy complex

snatch pull + hang squat snatch + high hang squat snatch

back off set

emom x 8

snatch pull + hang squat snatch 90% of heaviest complex

metcon (12min)

benchmark"Annie"

for time

50-40-30-20-10 reps

double unders sit ups

scale single unders (x2)

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

kb twist

strength/gymnastic (15min)

skill handstand walk

back off set

5 rounds

5m handstand walk

20sec l-sit hold on paralettes

90sec rest

metcon (18min)

amrap 18min

2 wall walks

6 shuttle runs (2x6m)

10 chest to bar pull ups

14 kb swings 32/24

scale pull ups, jumping pull ups, 20/12

warm up (6min)

3 sets

45sec on/15sec off

bike

instep stretch + rotation/lateral squat stretch/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

db pass through

strength (24min)

backsquats

every 2min x 10

1.-4. 3 reps @78%

5.-7. 3 reps @83%

8.-10. 3 reps @88%

metcon (12min)

3 rounds

for total reps

2min on/2min off

4 alt single arm db devils press 22,5/15

8 alt db goblet lunges 22,5/15

max cal bike in remaining time

scale 15/10

warm up (6min)

3 sets

45sec on/15sec off

down ups

handwalk + push ups/twisted cross/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

top of push up hold

bottom of push up hold

strength (20min)

work up to a heavy 2rm pause bench press *3sec pause on chest

back off setemom x 6

2 reps @90% without pause

metcon (14min)

20 rounds

for time

2 shoulder to overhead 70/50

4 burpees over bar

scale 40/30

warm up
3 sets

45sec on/15sec off

row/bike/ski

instep stretch+rotation/handwalk+push up/samson stretch

‍prehab
3sets

30sec on/10sec off

marching plank

tuck ups

‍conditioning
every 8min x 9

a)60/45cal row

60 double unders

60m double kb farmers carry 32/24

b)40 wall balls

40/30cal bike

40 kb swings 24/16

c)20 double db burpees 15/10

20 double db lunges 15/10

20/15cal ski

warm up (6min)

2 sets

45sec on/15sec off

down ups

step ups

samson stretch/handwalk + push ups

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

double db side bends

metcon (40min)

teams of two

for total reps

amrap 12min

12 double db burpees 22,5/15

12 box jumps 60/50

12 sit ups

2min rest

amrap 12min

12 double db frontrack lunges 22,5/15

12 burpee box jumps 60/50

12 v-ups

2min rest

amrap 12min

12 double db shoulder to overhead 22,5/15

12 double db box step overs 22,5/15

12 toes to bar

scale 15/10, knee raises

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotaion/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell good mornings @unloaded bar

strength (20min)

deadlift

work up to a heavy 4rm

back off set

every 2min x 5

4 reps @85%

metcon (20min)

"Cindy"

amrap 20min

5 pull ups

10 push ups

15 squats

scale banded pull ups, kneeling push ups

#benchmark

#nutritionschallenge

Happy Halloween!

warm up (4min)

2 sets

45sec on/15sec off

row/ski

samson stretch/down dog & seal

prehab (4min)

tabata

side plank raises/side

strength (15min)

frontsquatwork up to a 1rm

metcon (25min)

for time

50/35cal row/ski

50 burpees over line

50/35cal ski/row

50 handstand push ups

50/35cal row/ski

50 atl pistol squats

50/35cal ski/row

50 sit ups

scale hand release push ups, feet supported pistol squats, narrow stance squats

#aerobiccapacityandgymnasticvolume

warm up (5min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell roll outs

strength (20min)

work up to a heavy complex

power clean + hang cluster

metcon (15min)

6 rounds

for time

8 power cleans 60/45

6 thruster 60/45

4 bar muscle ups

scale 40/30, jumping bar muscle ups, chest to bar pull ups

#weightliftingpower

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

double db top of push ups hold

double db bottom of push up hold

strength (20min)

5 sets

6 seated shoulder press @75% of 1rm shoulder press

8 double db def push ups

10 db lateral raises @ahap

rest as needed

metcon (12min)

amrap 12min

6 double db devils press 22,5/15

12 toes to bar

24 double unders

scale 15/10, knee raises, single unders (x2)

#upperbodypush

warm up
3 sets

45sec on/15sec off

ski/bike/row

instep stretch+rotation/sumo squat stretch/samson stretch

‍prehab
3 sets

30sec on/10sec off

plank ups

hollow hold

‍conditioning

‍every 7min x 9

1)30/24cal ski

20 double db burpee box step over 22,5/15

2)10/8cal bike

20 a-jumps

10/8cal bike

20 lunges

10/8cal bike

3)60/45cal row

20 kb swings 32/24

warm up (6min)

3 sets

45sec on/15sec off

row

samson stretch/down dog & seal/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell roll outs

metcon (42min)

teams of two

for time

12 rounds

6 power snatches 50/35

8 toes to bar

6 burpees over bar

into

100/75cal row

into

12 rounds

6 shoulder to overhead 50/35

8 pull ups

6 alt barbell backrack lunges 50/35

scale 35/25, knee raises, jumping pull ups, lunges

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

hollow hold

arch hold

strength/gymnastic (20min)

skill: bar muscle up

back off set

emom x 10

1. 2-4 bar muscle ups

2. 30sec db flutterkicks @ahap

scale jumping bar muscle ups, floor assaistant bar muscle up, pull up

metcon (14min)

amrap 14min

6 nose to wall handstand push ups

12 single arm db hang power clean & jerks 25/17,5

18/12cal row

scale elevated hspu, box supported hspu, hand release push ups, 15/10

warm up (4min)

2 sets

45sec on/15sec off

down ups

sumo squat stretch/down dog & seal

prehab (4min)

tabata

hollow hold

arch hold

strength (20min)

backsquat

every 90sec x 10

1 reps @88%

metcon (20min)

benchmark

"Sean"

10 rounds

for time

11 chest to bar pull ups

22 frontsquats 35/25

scale pull ups, jumping pull ups, ring rows, 25/15

warm up (6min)

3 sets

45sec on/15sec off

ski

handwalk + push up/twisted cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

top of press hold @unloaded bar

marching plank

strength (18min)

split jerk

work up to a heavy 2rm

metcon (20min)

5 rounds

for total reps

2min on/2min off

15/10cal ski

3 wall walks

max push jerk 50/35 in remaining time

scale 35/25, 12/8cal ski

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

kb twist

kb pass through

strength (18min)

turkish get ups

work up to a heavy turkish get up

back off set

5 rounds

1 turkish get up + 5 kb windmill left side

1 turkish get up + 5 kb windmill rihgt side@75%

metcon (16min)

emom x 16

1. 12 kb high pulls 32/24

2. 40 double unders

3. 12 alt kb goblet lunges 32/24

4. 12 toes to bars

cale 20/12, 45sec double under practice, single unders (x2), straight leg raises

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell turkish sit ups

strength (20min)

deficit deadlift (8cm)

every 2:30min x 5

5 reps @75% of 1rm deadlift

metcon (13min)

21-15-9 reps

for time

hang power cleans 50/35

box jump overs 60/50

shoulder to overhead 50/35

burpees over barsit ups

scale 35/25

warm up
3 sets

45sec on/15sec off

bike/row/ski

sumo squat stretch/handwalk+push up/down dog+seal

‍prehab
3 sets

30sec on/10sec off

top of push up hold

plank ups

‍conditioning
every 5min x 15

a) 30 box jump over 60/50

25/18cal bike

b) 20 burpees over rower

28/20cal row

c) 5 wall walks

15 air squats

28/20cal ski

warm up (6min)

3 sets

45sec on/15sec off

ski/bike

instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

db pass through

metcon (42min)

teams of two

amrap 20min

6-12-18-24-30-36-etc reps

ski (cal)

alt db snatches 22,5/15

box jumps 60/50

push ups

2min rest

amrap 20min

6-12-18-24-30-36-etc reps

bike (cal)

single arm db thruster 22,5/15

pull ups

burpees over db

scale 15/10, kneeling push ups, jumping pulls ups

warm up (6min)

2 sets

45sec on/15sec off

bike/ski

samson stretch/handwalk + push ups

prehab (5min)

3 sets

30sec on/10sec off

top of press hold @unloaded bar

kb pass through

strength (20min)

every 90sec x 10

1 shoulder press + 3 push press @90% of 1rm shoulder press

metcon (12min)

e2mom x 6

alt b/w a)&b)

a) 18/13cal bike

10 kb swings 32/24

b) 20/15cal ski

10 single arm kb shoulder to overhead 32/24

scale 20/12

warm up (6min)

dynamisches warm up

prehab (5min)

3 sets

30sec on/10sec off

medball plank

medball twist

strength (20min)

work up to a heavy complex

squat clean + hang squat clean

back off set

every 20sec x 15

1 squat clean @75% of 1rm complex

metcon (15min)

amrap 15min

25 wall balls 9/6

20 sit ups

5 hang power cleans 50/35

scale 6/4, 35/25

warm up (6min)

3 sets

45sec on/15sec off

row

sumo squat stretch/lateral squat stretch/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

top of press hold @unloaded bar

strength (15min)

work up to a heavy overhead squat

metcon (15min)

GTD Finale Event 2

for time

21 toes to bar

21/15cal row

12 snatches 50/35

21 toes to bar

21/15cal row

9 snatches 60/40

21 toes to bar

21/15cal row

6 snatches 70/50

scale knee raises, 40/25, 45/30, 50/35

warm up (6min)

2 sets

45sec on/15sec off

rope jumps

row

instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

barbell good morning @unloaded bar

barbell hollow hold

strength (20min)

deadlift

every 2min x 6

5 reps @85%

4 reps @88%

3 reps @90%

3x2 reps @93%

metcon (12min)

GTD Finale Event 4

for time

500/400m row

1min rest

5 Rounds

20 double unders

10/8cal row

5 burpees over erg

scale single under (x2)

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/handwalk + push ups

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

tuck sit hang

strength (22min)

frontsquats

emom x 5

3 frontsquats @76%

1min rest

emom x 5

2 frontsquats @80%

1min rest

emom x 5

1 frontsquat @87%

metcon (12min)

GTD Finale Event 1

10 rounds

for time

3 bar muscle ups

7 single arm kb cluster 24/16

scale jumping BMU, burpee pull ups, burpee to target

‍

warm up
3 sets

45sec on/15sec off

bike/ski/row

instep stretch+rotation/handwalk+push up/sumo squat stretch

‍prehab
3 sets

30sec on/10sec off

plank ups

hollow hold

‍conditioning

‍every 9min x 6

a) 21-15-9

cal bike

double db box step overs 22,5/15

b) 21-15-12-9

cal ski

kb swings 24/16

c) 21-15-12-9

cal row

wall balls 9/6

*3 burpees b/w sets

warm up (6min)

3 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

nose to wall handstand hold

metcon (40min)

teams of two

for time

buy in

100 burpees over bar

into

8 rounds

12 power cleans 50/35

8 wall walks

into

8 rounds

12 thruster 50/35

12 toes to bar

into

8 rounds

12 overhead squats 50/35

16 kipping handstand push ups

into

cash out

100 box jump overs 60/50

scale 40/30, knee raises, hand release push ups

warm up (6min)

2 sets

45sec on/15sec off

ski/bike

samson stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength (20min)

every 90sec x 10

complex

snatch pull + below the knee hang power snatch + hang squat snatch @80% of 1rm power snatch

metcon (16min)

emom x 16

1. 12/9cal bike

2.10 sumo deadlift high pulls 50/35

3. 12/9cal ski

4. 10 shoulder to overhead 50/35

scale 40/30

warm up (6min)

3 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

medball top of push up hold

bottom of medball hold with medball

strength (20min)

backsquats

work up to a heavy 5rm

back off set

every 2min x 4

3 reps @5rm

metcon (10min)

amrap 10min

8 burpee box jump overs 60/50

12 medball cleans 9/6

scale 6/4

warm up (6min)

3 sets

45sec on/15sec off

row

instep strech + rotation/twisted cross/dynamic bridge

prehab (4min)

tabata

hollow hold/arch hold

strength (10min)

for quality

10-8-6-4-2 reps

strict pull ups

strict ring dips

scale banded pull ups, seated pull ups, banded ring dips

metcon (25min)

for time

100/75cal row

80 alt db snatches 22,5/15

60 toes to bar

40 alt single arm db devils press 22,5/15

20 bar muscle ups

scale 15/10, burpee pull ups, burpee to target

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

top of shoulder press hold @unloaded bar

db hollow hold

strength (20min)

work up to a heavy push jerk

back off set

every 90sec x 5

4 push jerks @80%

metcon (15min)

8 rounds

for time

8 frontsquats 60/45

16 weighted sit ups 20/15

scale 45/30, 15/10

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

barbell good mornings

metcon (25min)

benchmark

"Zimmermann"

amrap 25min

11 chest to bar pull ups

2 deadlfits 140/100

10 handstand push ups

scale pull ups, jumping pull ups, ring rows, elevated handstand push ups, box supported hspu, hand release push ups