W.O.D.

In Teams of 2 (1 working / 1 resting)

AMRAP 12

4 Handstand Push Ups 

8 KB Swings 

4 Burpees 

*I go, you go style (entire round)

5 Minute rest 

AMRAP 12 

4 Handstand Push Ups 

8 Box Jump Overs 

4 Burpees 

*Switch every movement

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Note the first AMRAP you are doing an entire round by yourself and the second AMRAP you are alternating each movement. I expect you two to have more volume accumulated in the second AMRAP.

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SUGGESTED WARM UP

1. 5 Press Ups to Downward Dog – rest 20 seconds – repeat
2. 5 Russian KB Swings + 10 Seconds Handstand Hold – 2x
3. 5 Box Jumps + 10 Mountain Climbers – 2x
4. Stretch and mobilize thoracic – 2-3 Minutes
5. 5 Handstand Push Ups + 3 Burpees -2x

AMRAP 20

20 DB Snatch 

15 Pull Ups 

10 Overhead Squats (95/65)

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A true grind with A LOT of overhead positions that will tax different movement patterns. I can tell you right now, it would be foolish to think this will be a fast paced workout. Approach the first 7-8 Minutes with a mindset of “aggressive warm up” so that you can maintain positions and stability throughout the entire grind.

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Suggested Warm Up:

1. Roll both lats and traps – 2/3 minutes
2. 5 Pass Throughs + 5 Good Mornings + 5 Overheads Squats (PVC) – 3x
3. 5 Hollow Rocks + 5 Snatch Push Press (45/35) + 5 Scap Pull Ups – 3x
4. Stretch / mobilize thoracic and hips
5. EMOM 3: 6 DB Snatch + 4 Strict Pull Up + 2 Overhead Squat (45/35)
6. Build up Overhead Squat weight

Part 1:

4 Sets (not for time)

7 Seated Press (R) 

7 Seated Press (L) 

7 Bent over Row (R )

7 Bent Over Row (L)

7 Pause Back Squats (light)

*Pause at bottom for 5 seconds, stay below 40%

Part 2: 

3×4 (60-75%)

3×2 (80-95%)

Back Squat 

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Give yourself as much rest between sets as your schedule will allow, but stay warm. Part 1 is not just a warm up, take the single arm work seriously! If you are limited on weights and you need something heavier, simply add some tempo by going down on the way down.

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SUGGESTED WARM UP

1. 10 Step Ups (R) + 10 Step Ups (L) – 2x
2. Stretch and mobilize hamstrings / low back
3. Hold Top of Push Up for 10 Seconds + 10 Seconds Push Ups – 2x
4. Hang from Pull Up Bar for 10 Seconds + 10 Seconds Scap Pull Ups – 2x
5. Stretch and mobilize quads
6. 5 Weighted Bulgarian Split Squats (R and L)

10 Rounds

400/300 M Row @ climbing pace

30 Seconds Max Double Unders

Rest 1 Minute

*Record total Double Unders

*Start off slow on row, increase pace every 2 rounds

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Don’t mistake this for an all-out row early on. Take a few seconds before you start on the rope, and try to stay as smooth as possible. The challenge will be a consistent amount of double unders with a climbing fatigue rate. Your last 2-4 rounds will be very intense.

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SUGGESTED WARM UP

1. 200/150 M Row / Rest 30 seconds / Repeat
2. Stretch and mobilize low back
3. 20 Jump Rope / Rest 10 seconds / Repeat
4. Stretch and mobilize calves/feet

3 Rounds 

7 Pull Ups 

7 Box Jumps (24/20)

7 Shoulder to Overhead (135/95)

3 Rounds 

7 Chest to Bar Pull Ups 

7 Box Jumps 

7 Shoulder to Overhead 

3 Rounds 

7 Bar Muscle Ups (Scale = Strict Pull Up + Push Up/Dip 7 times)

7 Box Jumps 

7 Shoulder to Overhead

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A 9 round, straight through workout without any designated rest. The pace will be important but the sneaky part is the fact that the work on the rig will get more and more difficult / demanding. Do your best to make sure you aren’t at an overly high state of fatigue when you reach the muscle ups.

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SUGGESTED WARM UP

1. Roll thoracic and glutes: 1/2 Minutes
2. Stretch / Mobilize front and wrists
3. EMOM 3: 5 Box Jumps + 5 Strict Press + 5 Scap Pull Ups
4. 2 Sets: 2 Pull Ups + 2 Chest to Bar + 2 Bar Muscle Ups
5. Build up overhead barbell

Every 5:00 for 5 Sets 

400 M Run 

10 Wall Balls 

10 Hang Power Cleans *

*Record heaviest weight and the time of that set

*Work must be done in under 4:00

*Build the barbell each set, make it heavy but you should be able to string AT LEAST 2 reps together at a time.

*Recommend you start at or above 50%

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The intensity and approach are both important here. We want consistent rates on the run, leave a little in the tank at the start. We want unbroken wall balls. And lastly, we want Hang Cleans that are climbing in weight with consistent movement. You DO NOT need to be unbroken every set, but stay away from weight that leads to failure and/or singles.

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SUGGESTED WARM UP

1. 10 Laying Down Punter Kicks + 10 Reverse Scorpions (R and L)
2. 20 M Butt Kicker + 20 M Duck Walks – 2x
3. Jog 200 M + Run 200 M (increase speed on back end)
4. Stretch and mobilize front rack
5. 5 Good Mornings + 5 MB Squats -2x
6. Stretch ans mobilize hips
7. Jog 200 M + Run 200 M (faster than previous)
8. Hit 2-3 Cleans at your first 3 intended weights

In Teams of 2 (1 working / 1 resting)

AMRAP 24

3 Squat Cleans (135/95)

6 Chest to Bar Pull Ups

18 Double Unders

*Do a round as fast as possible, then the other partner does a round as fast as possible

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Ideally you can touch and go these weights for most of the workout, scale accordingly. We want speed and intensity from start to finish!

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SUGGESTED WARM UP

1. I go, you go or 3x each: 5 Air Squats + 3 Scap Pull Ups + 10 Jump Rope
2. Stretch and mobilize front rack
3. I go, you go for 3x each: 5 Front Squats + 3 Strict Pull Ups + 10 Jump Rope
4. Stretch and mobilize hips/ankles
5. I go, you go for 3x each: 5 Tall Squat Clean + 3 Pull Ups + 10 Jump Rope

EMOM 5
3 Strict Press

Rest 1-2 Minutes

EMOM 5
3 Push Press

Rest 1-2 Minutes

EMOM 5
3 Push Jerks

Rest 1-2 Minutes

AMRAP 5

7 Double DB Push Press

7 Double DB Box Step Overs

*Record heaviest PJ set AND AMRAP score

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Remember, shoulders take a little longer to recover than other muscle groups, so temper the enthusiasm on the weights. I think you can hit 70-80% of your 1 RM on all three respective lifts. Part 2 should be an aggressive pace but me mindful, holding on to those DBs will be tough. Be strategic!

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SUGGESTED WARM UP

1. Stretch and mobilize wrists / front rack
2. AMRAP 2: 5 Push Ups + 6 Step Ups
3. 5 One Arm Push Press (R and L) – Slow eccentric – 2x
4. Stretch and mobilize thoracic

Every 2:00 for 10 Sets

30 Double Unders

7 Wall Balls

1 Snatch

*Work must be done in under 1:20

*Add weight after each successful set

*Start around 50%, with the goal being 3-5% increase each set

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If your mobility and stability are there, try to make these a squat snatch. If not, stick with power snatch. Only add weight if you hit a successful set AND you moved well. This is going to add up after 4-5 rounds.

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SUGGESTED WARM UP

1. 5 PVC Shoulder Pass Throughs + 5 Good mornings – 2 x
2. 20 Lateral Line Jumps + 10 MB Squats – 2x
3. Stretch and mobilize thoracic
4. 3 Hang Muscle Snatch + 3 Snatch Push Press (45/35) – 2x
5. Stretch and mobilize hips/quads
6. 1 Muscle Snatch + 1 Tall Snatch + 1 Overhead Squat (build in weight tp 25-33%
7. :10 on / :10 off for 4 sets: Double Unders

Every 7:00 for 4 rounds

400 M Run

10 Pull Ups

25 Sit Ups

10 Pull Ups

*Record times from all 4 rounds

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You will have to move with some urgency to ensure you get a decent rest before having to start up again. Ideally, there are no butterfly pull ups here unless it is a skill you are specifically working on. I want you to feel the midline fatigue on that second set of pull ups which should enforce the quality of hollow/arch positions found at the bottom of the pull up.

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SUGGESTED WARM UP

1. 10 Leg Swings (R and L) + 10 Punter Kicks (R and L)
2. 100 M Jog + 5 Inchworms
3. 20 Alternating Butt Kickers + 20 Calf Raises
4. 100 M Jog + 5 Tempo Air Squats
5. 5 Scap Pull Ups + 5 Scap Push Ups – 2x
6. 100 M Jog + 10 Press Ups