WARM-UP

AMRAP x 5 MINUTES*
10 Plate Hops
8 Plate Deadlift
8 Plate Strict Press

*At 3:00 adjust movements to:
16 Plate Toe Taps
5 Plate G2OH
5 Push-Up to Pike

STRENGTH

EMOM 6*
2 Push Press
+
2 Push Jerks

Into…

EMOM 6**
1 Push Press
+
1 Push Jerk

(Score is Weight)

*Build to a Moderate-Heavy weight.
**Build to a Heavy weight.

WOD

10 ROUNDS FOR TIME
10 Push-Ups*
12 Plate Ground to OH (45/35)

*Option to do DB Deficit Push-Ups.

FINISHER

2-3 SETS
:40 Alt. Sprinter Sit-Ups
-:20 Rest-
:40 Windshield Wipers
-:20 Rest-
:40 Alt. Plank Hip Taps
-1:20 Rest-

WARM-UP

2 SETS
10 Strokes on the Rower
10 Alt. Groiners
10 Moose Antlers (5/side)
10 Tuck-Ups

Into…

2 SETS
10 Strokes on the Rower*
10 Alt. Elbow Punches
8 Empty Barbell Front Squats
6 Empty Barbell Strict Press

*Increasing speed with each stroke

STRENGTH

6 SETS*
1 Hang Squat Clean
+
1 Squat Clean Thruster

*Build to a Moderate weight.

BENCHMARK WORKOUT
“PAINKILLER”

5 SETS
ON A 2:00 RUNNING CLOCK…
8 Thrusters (115/75)|(75/55)
8 Toes to Bar
Max Cal Row in Remaining Time

-Rest 1:00 b/t Sets-

WARM-UP

2 ROUNDS
:30 High Knees + :30 Butt Kickers
5 Body Weight Good Mornings
5 Leg Swings/Leg

Into …

2 ROUNDS
300m Run
5 Slam Ball Deadlifts + 5 Slam Ball Push Press
10 Burpees
10 Slam Ball Ground to Overhead

STRENGTH

4×3
Tempo Bench Press (21X1)

WOD

2 ROUNDS FOR TIME
40 Burpees
800m Run
40 Slam Balls (30/20)|(20/10)

COOL DOWN

FOR RECOVERY
1:30 Twisted Cross (R)
:30 Down Dog
1:30 Twisted Cross (L)
:30 Down Dog
1:00 Corpse Pose

WARM-UP

4 SETS
30 Single Unders
8 Lunge + Lunge + Air Squat
:30 Active Hang
5/5 Single Arm Ring Row
10 Slow Tuck-Ups

WOD

EMOM x 20 MINUTES
MIN 1 – 14 KB Alt Goblet Lunges (63/53)|(53/35)
MIN 2 – 3 Rope Climbs
MIN 3 – Max Double Unders
MIN 4 – REST

WARM-UP

2 SETS…
:45 Row for Cals (Mod Pace)
10 Alt. Long Reverse Lunges w/ PVC Pass
10 Behind Neck Wide-Grip Presses
:15 Wide Grip Elbow Roll Forward Hold
:15 Wide Grip Elbow Roll Back Hold
:15 Wide Grip OH Active Hold

STRENGTH

5 Sets
3 Overhead Squats
@ Mod-Heavy- same weight across

WOD

AMRAP 12
6 Overhead Squats (135/95)|(95/65)*
15/12 Cal Row

*Option for Front Squat

FINISHER

FOR QUALITY
300/200 Alt. Box Step-Ups
(Knee height box)