Month: May 2025

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks

15-12-9-6-3: Deadlifts and Burpee Pull-ups

15-12-9-6-3 reps, for time of:
Deadlift, 275/185 lbs
Burpee Pull-up, 6 in

Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB Run

Complete as many rounds as possible in 25 mins of:
50 Partner Alternating Wall Balls, 20/14 lbs, 10/9 ft
40 Kettlebell Swings, 70/53 lbs
30 Medicine Ball Sit-ups, 20/14 lbs
20 Hand Release Push-ups
Partner Med Ball Run, 20/14 lbs, 200 m

Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle Run

In 16 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 70/53 lbs
15 Medicine Ball Sit-ups, 20/14 lbs
10 Hand Release Push-ups
Shuttle Run, 50 ft

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 needed between sets.

3 RFT: Squat Cleans and Box Jumps

3 rounds for time of:
10 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in

Shoulder Press 2-2-2

Shoulder Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 20 mins: Handstand Push-ups, Deadlifts, Double Unders, and Run

Complete as many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Deadlifts, 155/105 lbs
20 Double Unders
Run, 200 m

Snatch 3RM

Log your best Snatch 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

5x RFT: Power Snatches and Rows

5 rounds, each round for time, of:
5 Power Snatches, pick load
Row, 500/400 m

Go every 5 mins.

Bench Press 3-3-3

Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Chipper: Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees

For time:
60 AbMat Sit-ups
50 Wall Balls, 20/14 lbs
40 Kettlebell Swings, 53/35 lbs
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls, 95/65 lbs
10 Lateral Burpee (Over Barbell)s

Optional Checkout: 5 RFT: Toes 2 Ring, Muscle-up + Ring Dips, HS Walk

5 rounds for time of:
3 Toes Through Rings
1 Muscle-up
2 Ring Dips
12 ft Handstand Walk

*Complete 2 ring dips at the top of the MU.

Post total time.

Back Squat 6RM

Record your best Back Squat 6 rep max lift.

Only include the heaviest 6 rep, do not include sets prior to it.

3 RFT: C2B Pull-ups, Row Cal, and Air Squats

3 rounds for time of:
15 Chest-to-bar Pull-ups
30 Row Calories
45 Air Squats

Team WOD: AMRAP 20 mins: Partner Run, Rope Climbs, and Squat Cleans

Complete as many rounds as possible in 20 mins of:
Partner Run, 200 m
2 Rope Climbs, 15 ft
10 Squat Cleans, 135/95 lbs

Solo WOD: AMRAP 15 mins: Run, Rope Climb, Run, and Squat Clean

Complete as many rounds as possible in 15 mins of:
Run, 100 m
1 Rope Climb, 15 ft
Run, 100 m
5 Squat Cleans, 135/95 lbs

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 as needed between sets.

27-21-15-9: Power Snatches, Wall Balls and Run

27-21-15-9 reps, for time of:
Power Snatch, 95/65 lbs
Wall Ball, 20/14 lbs
Run, 200 m