WOD

Today’s Workout 

Strength 

• Back Squat 5RM
  • Then perform 2 drop sets @ 90% of 5RM

Metcon

• 65/45 Calorie Assault Bike
  • 3:00 Time Cap
  • Any additional calories remaining at the 3:00 mark will be performed as Burpees

SWEAT

• 40-30-20-10
  • ALT DB Clean and Jerks
  • Squats
  • Burpees
  • ALT V Ups

Today’s Workout 

• AMRAP25
  • 10 Burpees over the Bar
  • 10 Push Ups
  • 10-8-6-4-2-4-6-8-10 TnG Deadlifts (Building)
    • in any remaining time, max squat cleans at FINAL barbell weight

Today’s Workout

PUMP 

• 5 Rounds:
  :30 Strict HSPU
  :30 Rest
  :30 Strict Pull-up
  :30 Rest
  :30 Strict Dip
  :30 Rest
  :30 Hollow Rocks
  :30 Rest

Today’s Workout

Weightlifting

• 10 x 3 Back Rack Lunge R/L + Back Squat @ 40-50% of 1RM Back Squat

Metcon

• AMRAP12:
  5 DB Thrusters (2×50/2×35#)
  8 DB Front Rack Lunges
  15 Toes to Bar
  8 DB Lunges

Today’s Workout

• For Time:
  • 10-1 Box Facing Burpee Box Jump Over (24/20″)
    100m Sandbag Carry (150/100#)

After Party

• 3 Rounds
  • :30 Plank Up Downs
    20 Plank Passes
    20 Leg Ups over DB

Today’s Workout 

Weightlifting 

• 15:00 to build to a heavy complex:
  • 3 Push Press + 2 Push Jerks + 1 Split Jerk

Metcon

• For Time
  • 1000m Row/Ski
  • 30 Shoulder to OH (135/95#)
  • 1000m Run

Today’s Workout

• For Total Time
  3 rounds of:
  400m Run
  20 DB Snatch (50/35#)
  20 HSPU

  Rest 5 Minutes

  3 rounds of:
  400m Run
  20 DB Step Ups (20″)
  20 DB Push Press (2×50/2×35#)

Today’ Workout 

• AMRAP35
  • 15/12 Calorie Assault Bike
  • 100’ Sled Push (light and fast!)
  • 100m Front Rack Sandbag Carry (AHAP)
  • 20 Hollow Body Rocks

Rest As Needed Between Rounds 

Today’s Workout

• Complete For Time with a Partner:
  • 100 Calorie Row/Ski
    80 Alternating DB Hang Clean and Jerks (50/35#)
    60 Single Arm Devil Press
    400m OH Carry (in 100m increments, R/L arm)
    20 Calorie Assault Bike EACH
    400m OH Carry (in 100m increments, R/L arm)
    60 Burpees over DB
    80 Abmat Sit Ups
    1000m Run

Today’s Workout

Weightlifting

• Power Clean + Clean
  • EMOM10: Build to a heavy complex for the day

Conditioning

• AMRAP11, you go/I go style:
  10/7 Calorie Assault Bike
  10 Wallballs (20/14#)