Warm up
2 rounds of:
200m row
20 high knees
200m run
200m ski
20 jumping jacks
Endurance
In team of 2, 40 min AMRAP, one partner working at a time:
100/80 cal row
100 ft. sled push 250/200 lbs
1,000m run (2 laps around the block)
100 double unders
100/80 cal ski
Note: each partner does one lap on the run, the other partner resting in the meantime.
Warm Up
Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Lunges
Back rack lunges
Every 3 min for 5 sets:
10 alternating back rack forward lunges
Note: load should be at ~70-75% of your back squat 1RM. Alternatively, use 85% of your recent back squat 8RM
Conditioning
Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
20 sec dead hang
10 alternating cossack squats
10 DB z-presses (light)
5 muscle cleans
Clean & Jerks
Clean & Push Jerks
5 sets of 4
Load: 50-60%
Note: Drop and reset between reps. Power or squat cleans.
Conditioning
Warm up
3 min cardio machine, then 2 rounds of:
10 alternating single leg V-ups
30 sec dead hang
10 ring rows
10 alternating DB plank pull throughs
Pullups and Upper Body Pulling Strength
16 min alternating EMOM:
16 alternating KB gorilla rows
8 barbell ab rollouts
16 KB plank pull throughs
16 alternating DB curls
Hero WOD - "Artie"
20 min AMRAP:
5 pullups
10 pushups
15 air squats
5 pullups
10 thrusters 95/65 lbs
Teams of 2, one partner working at a time, split as desired, for time:
120 double DB hang clean & jerks 50/35 lbs
100/80 cal row
80 toes to bars
60 double DB box steps over 24/20 in, 50/35 lbs
40 handstand pushups
20 bar muscle ups (scale to 50 chest to bar pullups)
Time cap: 32 min
Part A
8 rounds of:
2 min for max distance
1 min rest
Part B
Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Back Squats
Take 20 min to find an 8RM back squat
Spotters required for max attempts
Conditioning
16 min alternating EMOM:
5 shuttle runs (1 rep = 25 ft. out and back)
10/8 cal row
10/8 cal ski
10 double KB deadlifts 24/16 kg
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances
Snatches
Every 90 sec for 10 rounds:
1 rep of the 3-position power snatch complex
3-position power snatch = hang power snatch from above the knee + 1 hang power snatch from below the know + 1 power snatch
Warm up
3 rounds of:
200m row
5 cobra pushups
25 ft duck walk
5 strict toes to bars
Endurance
30 min AMRAP:
200m run
40/32 cal row
20 pushups
4 sandbag to shoulders AHAP
Warm Up
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Bench Press
Take 15 min to find an 8RM bench press
Spotters required for max attempts
Conditioning
4 rounds for time:
10 thrusters 135/95 lbs
400m run
40 double unders
Time cap: 22 min
Part A
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
Then, 1 min of ski, bike or row
Then barbell warm up
Cleans
Every 90 sec for 10 rounds:
1 rep of the 3-position power clean complex
3-position power clean = hang power clean from above the knee + 1 hang power clean from below the know + 1 power clean