Lifting: Deadlifts and Hollow Rocks & AMRAP 20 mins: Deadlifts, Box Jumps and Runs
Lifting: Deadlifts and Hollow Rocks
Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per …
Front Squat: 7-7-7 & FT: Row then 5x Front Squats and Lateral Burpees
Front Squat: 7-7-7
Front Squat 7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
FT: Row the…
Bench Press: 1RM & AMReps 12 mins: Strict Pull-ups, Push-ups and Air Squats
Bench Press: 1RM
Record your best Bench Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
BTWB
…
Advanced RX: EMOM for 8 mins: Hang Squat Clean & Chipper: Rows, Hang Squat Cleans, Burpee Over Rowers and Wall Balls
Advanced RX Class:
EMOM for 8 mins: Hang Squat Clean
2 Hang Squat Cleans, pick load
Every 1 min for 8 mins.
* 2 singles or UB set of …
Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over Rowers
Team WOD: 50-35-20: Row (Cal), Partner Wall Balls and Burpee Over Rowers
As a team of 2 complete 50-35-20 reps, for time of:
Row (Cal)
…
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & 5 RFT: Sumo Deadlift High-pulls, Push Press and Double Unders
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 2-2-2, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 8…
Strict Pull-ups: 3x Max Rep & AMRAP 15 mins: Toes-to-bars, Burpees and Dumbbell Clean & Jerks
Strict Pull-ups: 3x Max Rep
Strict Pull-ups 3x max rep
Rest as needed between sets.
* Scale to assisted strict PU (do not change band)…
Overhead Squat: 5-4-3-2-1 & Chipper: Rows, Overhead Squats, Hand Release Push-ups and Box Jumps
Overhead Squat: 5-4-3-2-1
Overhead Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
…
Bench Press: 2RM & 10 RFT: Medicine Ball Cleans and Handstand Push Ups
Bench Press: 2RM
Record your best Bench Press 2 rep max lift.
Only include the heaviest 2 rep, do not include the sets prior to it.
BT…
Hang Power Snatch: 1-1-1-1-1 & AMRAP 15 mins: Run, Alternating Dumbbell Snatches and Bar Muscle-ups
Hang Power Snatch: 1-1-1-1-1
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
B…
Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1 & AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run
Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1
Deadlift + Hang Power Clean + Front Squat + Pus…
Team WOD: Incredible Hulk
Team WOD: Incredible Hulk
As a team of 2 Complete as many rounds as possible in 20 mins of:
5 Deadlifts (115#/75#)
5 Hang Power Cleans…
White
White
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges (45#/25#)
Run 400m
U.S. Army 1st …
Lifting: Good Mornings and Ring Dips & Alt EMOM 18 mins: Rows, Wall Balls and Box Jumps
Lifting: Good Mornings and Ring Dips
Good Morning 8-8-8-8, using heaviest weight per set
Ring Dip 8-8-8-8, using heaviest weight per se…
Clean & Jerk: 1-1-1-1-1 & 21-15-9: Run, Clean & Jerks and Lateral Burpee Over Bars
Clean & Jerk: 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTW…
Back Squat: 1RM & AMRAP 7 mins: Dumbbell Deadlifts, Dumbbell Push Press and Double Unders
Back Squat: 1RM
Record your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
BTWB
…
Bench Press: 3RM & AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Run
Bench Press: 3RM
Record your best Bench Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
BTWB
…
Advanced RX: Close Grip Snatch 1-1-1-1-1 & AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups
Advanced RX Class:
Close Grip Snatch 1-1-1-1-1
Close Grip Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as need…
Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps
Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps
As a Team of 2 complete 5 rounds for time of:
200m …
Strict Pull-ups: 3 x Max Rep & 3 RFT: Runs, Clean & Jerks and Toes-to-bars
Strict Pull-ups: 3 x Max Rep
Strict Pull-ups 3 x max rep
Rest as needed between sets.
* Scale to assisted strict PU (do not change ban…
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows & AMRAP 7 mins: Sumo Deadlift High-pulls and Strict Handstand Push-ups
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6…
Squat Clean 1-1-1 & 4 RFT: Run and Air Squats
Squat Clean 1-1-1
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
4 RFT: Run a…
Shoulder Press: 4-4-4 & AMRAP 16 mins: Double Unders, Kettlebell Swings and Burpees
Shoulder Press: 4-4-4
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AMRAP…
Back Squat: 2RM & 7 RFT: Wall Balls and Pull-ups
Back Squat: 2RM
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
BTWB
…
Advanced RX: Squat Snatch (Touch & Go): 3RM & 18-15-12-9: Squat Snatches, Hand Release Push-ups and Up And Over Box Jumps
Advanced RX Class:
Squat Snatch (Touch & Go): 3RM
Record your best Squat Snatch (Touch & Go) 3 Rep Max lift.
BTWB
18-15…
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs
As a Team of 2, Complete 2 rounds for time of:
1200m Row…
Clean Pull + Hang Squat Clean 1-1-1-1-1 & DG
Clean Pull + Hang Squat Clean 1-1-1-1-1
Clean Pull + Hang Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as …
Bench Press: 5RM & 2019 Rogue Invitational Online Qualifier: Workout 1
Bench Press: 5RM
Record your best Bench Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
BTWB
…
Bench Press: 5RM
Bench Press: 5RMRecord your best Bench Press 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.BTWB
Deadlift: 4-4-4-4 & FT: Deadlifts and Runs
Deadlift: 4-4-4-4
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
FT: Deadlifts…
Deadlift: 4-4-4-4
Deadlift: 4-4-4-4Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats touch and go. No d…
Back Squat: 4RM & FT: Rows, Double Unders and Alternating Dumbbell Snatches
Back Squat: 4RM
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
BTWB
…
Back Squat: 4RM
Back Squat: 4RMRecord your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.BTWB
Shoulder Press 6-6-6
Shoulder Press 6-6-6Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.BTWB
Shoulder Press 6-6-6 & Tabata Something Else
Shoulder Press 6-6-6
Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
Tabata…
Advanced RX: AMReps 20 mins: Clean & Jerk Ladder
Advanced RX Class:
AMReps 20 mins: Clean & Jerk Ladder
As many reps as possible in 20 mins of:
15 Clean & Jerks (135#/95#)
Re…
Team WOD: AMRAP Clean & Jerk Ladder
Team WOD:
AMRAP Clean & Jerk Ladder
As a Team of 2; complete as many reps as possible in 20 minutes of:
30 clean and jerks (95#/65…
Thruster 3-3-3 & AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps
Thruster 3-3-3
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
BTWB
AMRAP 15 mins: Wal…
Snatch Pull + Hang Squat Snatch 1-1-1-1-1 & AMRAP 12 mins: Handstand Push-ups, Power Snatches and Air Squats
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Snatch Pull + Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest…
Skill WOD: Muscle Up Skill Practice & 10 RFT: Rows and Muscle-ups
Skill WOD: Muscle Up Skill Practice
For time:
Muscle Up Skill Practice, 12 mins
* Practice ring or bar progressions
BTWB
10 RF…
Skill WOD: Muscle Up Skill Practice
Skill WOD: Muscle Up Skill PracticeFor time:
Muscle Up Skill Practice, 12 mins
* Practice ring or bar progressionsBTWB
Back Squat: 6RM & 5 RFT: Push Press, Push-ups and Back Squats
Back Squat: 6RM
Find your Back Squat 6 Rep Max.
BTWB
5 RFT: Push Press, Push-ups and Back Squats
5 rounds for time of:
12 Push…
Power Clean (Touch & Go) 2-2-2-2-2 & 9-15-21-15-9: Single Dumbbell Hang Clean & Jerks and Burpees Over DB
Power Clean (Touch & Go) 2-2-2-2-2
Power Clean (Touch & Go) 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as ne…
Advanced RX: Split Jerk: 2RM & 7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees & Checkout: AMRAP 10 mins: Toes-to-bars and Handstand Walks
Advanced RX Class:
Split Jerk: 2RM
Find your Split Jerk 2 Rep Max.
BTWB
7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees
7…
Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads
Team WOD: Chest-to-bar Pull-ups, Lateral Burpee (Over Barbell), Shoulder-to-Overheads
As a team of 2 complete as many rounds as possible…
Advanced RX: Split Jerk: 2RM & 7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees
Advanced RX: Split Jerk: 2RMFind your Split Jerk 2 Rep Max.BTWB
7 RFT: Push Jerks, Chest-to-bar Pull-ups and Burpees7 rounds for time of:
…
Gymnastic skill practice & Alt EMOM 18 mins: Rows, Front Squats and Kettlebell Swings
Gymnastic skill practice
Gymnastic Movement
This is not a timed workout.
* Practice bodyweight movements and progressions. Focus on on…