On a 7:00 clock:
10 plate ground-to-overheads
10 hollow rocks
10 alternating Samson stretch lunges
:20 bottom-of-squat hold

– RX –
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses

– INTERMEDIATE –
Every 4:00 for 5 sets:
25 air squats
4 shoulder presses

– BEGINNER –
Every 4:00 for 5 sets:
10 air squats
4 shoulder presses

1 set:
1:00 foam roll quadriceps/leg
1:00 foam roll lats/arm

Every 4:00 for 5 sets:
40 air squats
Max-rep dumbbell shoulder presses (35/50 lb)
– Use two DBs.

Same as Rx’d

2 sets:
10 Samson stretch lunges
10 PVC overhead squat (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups (full range of motion)
10 strict ring dips (full range of motion)

– RX –
For time:
3,000-m row

– INTERMEDIATE –
For time:
2,000-m row

– BEGINNER –
AMRAP 12:
Max-meters on the rower.

Post-workout
2 sets:
1:00 plank hold
50 Russian twists

2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side

Same as Rx’d

Same as Rx’d

– RX –
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

– INTERMEDIATE –
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

– BEGINNER –
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-m run
– Athletes run together and break up the cleans and pull-ups as needed.

Partner WOD

Cash In: 800m Run

4 Rounds:

10 Deadlifts

10 Hang Cleans

10 Front Squats

10 Rope Climbs

Cash Out: 800m Run

Barbell: ADV RX 165/115

Barbell: RX 155/105

Split Reps and run together

15-12-9

C2B

HSPU

Box Jumps or Step-ups

400m Run after each round

RX Pull-ups and DB S2OH 35/20

1 set:
:30 single-unders
3 inchworms
10 seated leg raises (easy)
10 strict hanging knee raises

1 set:
:30 speed singles
3 inchworms
10 seated leg raises (moderate)
5 strict hanging tuck-ups

1 set:
:30 power singles
3 inchworms
10 seated leg raises (hard)
3-5 strict toes-to-bars

Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars

– RX –
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.

– INTERMEDIATE –
10 rounds for time:
12 KB swings (26/35 lb)
15 double-unders
– 15:00 time cap.

– BEGINNER –
7 rounds for time:
8 KB swings (18/26 lb)
15 single-unders
– 15:00 time cap.

1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch

10 rounds for time:
12 DB swings (35/50 lb)
30 double-unders
– 15:00 time cap.
– Use one DB.

10 rounds for time:
12 KB swings (26/35 lb)
30 double-unders
– 15:00 time cap.

Pizza delivery warm-up
• Athletes will have 3 sets of :45 to hold AbMats over their heads while other athletes try to knock them down.
• If an athlete’s AbMat is knocked down, then that athlete must perform 6 reps of the penalty of their choice before jumping back into the game.

3 rounds:
:45 pizza delivery game

Penalty options:
– Air squats
– Good morning + jumps
– Up-downs

– RX –
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.

Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats

5 sets for total distance:
5 rounds
:30 jog
:30 run
– No rest between paces.
– Rest 1:00 between sets.

1 set:
200-meter run, slow
:30 alternating hamstring scoops

3 sets:
:30 PVC pass-throughs
:30 alternating Spiderman stretch
:30 Kang squats
100-meter run

1 set:
200-meter run, faster

– RX –
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)

– INTERMEDIATE –
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)

– BEGINNER –
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats

1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch

4 rounds for time:
400-m run
16 alternating DB squat snatches (35/50 lb)
– Use one DB.

4 rounds for time:
400-m run
10 squat snatches (65/95 lb)