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Back Squat 6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Sumo Deadlift High-pull, Run, Push Press, Run and Back SquatComplete as many rounds as possible in 15 mins of:
8 Sumo Deadlift High-pulls, 95/65 lbs
Run, 100 m
10 Push Press, 95/65 lbs
Run, 100 m
12 Back Squats, 95/65 lbs
Team WOD: 8x AMRAP 2:30: Rows and Max Rep Power SnatchFor 8 cycles:
AMRAP in 2:30 of:
Row, 400/325 m
Max Rep Power Snatch, 135/95 lbs
Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
Solo WOD: 7 RFT: Row and Power Snatch
7 rounds for time of:
Row, 200/175 m
5 Power Snatches, 135/95 lbs
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 24 mins: Double DB Devil Press, Double DB Box Step-ups, and Wall BallsComplete as many rounds as possible in 24 mins of:
6 Double Dumbbell Devil Press, 35/20 lbs
10 Double Dumbbell Box Step-ups, 35/20 lbs, 20/20 in
14 Wall Balls, 20/14 lbs
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Run, Handstand Push-ups, Deadlifts, and Double UndersComplete as many rounds as possible in 15 mins of:
Run, 200 m
5 Handstand Push-ups
10 Deadlifts, 155/105 lbs
20 Double Unders
Back Squat 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row, KB Swings, Air Squats and RowFor time:
Row, 500 m
50 Kettlebell Swings, pick load
100 Air Squats
Row, 500 m
21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up
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Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row, Bar Muscle-ups, Box Jumps, and Hand Release Push-ups4 rounds, 1 min per station, for max reps of:
Row Calorie
Bar Muscle-up
Box Jump, 24/20 in
Hand Release Push-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push JerksFor time:
Partner Med Ball Run, 20/14 lbs, 400 m
50 Wall Ball (Partner)s, 20/14 lbs
50 Power Cleans, 115/75 lbs
50 Push Jerks, 115/75 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
50 Push Jerks, 115/75 lbs
50 Power Cleans, 115/75 lbs
50 Wall Ball (Partner)s, 20/14 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
For time:
Med Ball Run, 20/14 lbs, 200 m
25 Wall Balls, 20/14 lbs
25 Power Cleans, 115/75 lbs
25 Push Jerks, 115/75 lbs
Med Ball Run, 200 m
25 Push Jerks
25 Power Cleans
25 Wall Balls
Med Ball Run, 200 m
Deadlift 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 3 mins for 15 mins do:
15 AbMat Sit-ups
30 Double Unders
15 AbMat Sit-ups
5 Deadlifts, pick load
Alternating Front Rack Reverse Lunge 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 20 mins: Rope Climb, Walking Lunges, Alt Single Arm Devil Press, and Walking LungesComplete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
Walking Lunge, 50 ft
8 Alternating Single Arm Devil Press, 50/35 lbs
Walking Lunge, 50 ft
Photo by @snoridgecrossfit
