Strength

Push Press (1X10)

Metcon

Opening Day (Time)

21-15-9:

Wallballs (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)
Choose weights for the kettlebell swings and thrusters that you could complete at least 25+ reps unbroken when fresh

Metcon

Tri Sprint Intervals (AMRAP – Reps)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minute Rest Between Rounds
Score is your lowest round of shuttle sprints.

Metcon (No Measure)

Gymnastic Skills

On the 2:30 x 4 Rounds:

40 Double Unders

15 GHD Sit-ups

Max Distance Handstand Walk in Time Remaining

Strength

Back Squat (1X5)

Build to a heavy set of 5

Retest to end cycle

Metcon

Pins & Needles (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)
Deadlifts are the pacer in this WOD.

OHS- choose weight you could do unbroken throughout.

Metcon

Lethal Weapon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Round of “The Chief” (135/95)

200 Meter Run

2 Rounds of “The Chief” (135/95)

200 Meter Run

3 Rounds of “The Chief” (135/95)

200 Meter Run

* Continue To Add (1) Round Until Cap
Score is Rounds completed + reps into next round- Run counts as 1 Rep

Metcon (AMRAP – Reps)

Power Clean Cycling

3 Rounds:

AMRAP 20 Seconds: Max Reps @ 70%

– Rest 40 Seconds –

AMRAP 30 Seconds: Max Reps @ 75%

– Rest 30 Seconds –

AMRAP 40 Seconds: Max Reps @ 80%

– Rest 1:20 –
Your score is total reps across all three rounds

See below for the time line on a running clock for this workout:

0:00 – 0:20: 70%

0:20 – 1:00: Rest

1:00 – 1:30: 75%

1:30 – 2:00: Rest

2:00 – 2:40: 80%

2:40 – 4:00: Rest

4:00 – 4:20: 70%

4:20 – 5:00: Rest

5:00 – 5:30: 75%

5:30 – 6:00: Rest

6:00 – 6:40: 80%

6:40 – 8:00: Rest

8:00 – 8:20: 70%

8:20 – 9:00: Rest

9:00 – 9:30: 75%

9:30 – 10:00: Rest

10:00 – 10:40: 80%

Strength

Front Squat (9X1 Waves)

On the Minute x 9:

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%

On the 4: 1 Front Squat @ 87%

On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%

On the 7: 1 Front Squat @ 90%

On the 8: 1 Front Squat @ 93%

Metcon

Blue Steel (Time)

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Cal Bike or Row or 800M Run

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Cal Bike or Row or 800M Run

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

Metcon

Frogger (Time)

For Time:

2400M Run (partition run however you choose)

30 Kb Swings

15 Pull Ups

60 Second Plank

30 Walking Lunges

15 Hand Release Push Ups

60 Second Plank

30 Air Squats

15 Dips

60 Second Plank

30 Ball Slams

15 Burpees

60 Sec Plank

Grey Level Test (Time)

For Time:

500M Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups
Ladies may use a green band for pull ups

Strength

Split Jerk (Jerk Drive 1+2)

Jerk Drive

4 Sets of the Complex:

1 Pausing Drive + 2 Regular Drives

Set 1: 80% of 1RM Jerk

Set 2: 84% of 1RM Jerk

Set 3: 88% of 1RM Jerk

Set 4: 90% of 1RM Jerk

Strength # 2

Push Press (4X4 Pausing Push Press)

Pausing Push Press

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

Metcon

Four Loko (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (185/135)

Score is slowest round time
Cap each round at 3 minutes. (1Min per movement)

The barbell comes from the floor for the front squats.

Choose a moderately heavy front squat weight, but something you’ll complete unbroken every round

Metcon (No Measure)

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

5 Strict Toes to Bar

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex: athlete choice of complex

* 1 Strict Chest to Bar Pull-up

* 1 Strict Pull-up

* 1 Kipping Pull-up

* 1 Chest to Bar Pull-up

* 1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips

5 Pausing Ring Rows
These are to be completed AMRAP style, with a focus on quality.

Minutes 0-5:

Tempo Negative Strict Handstand Push-ups: 3 Seconds Down, Fast Up

Strict Toes to Bar: Control Legs Down to Prevent Swinging

Minutes 5-10:

**Wall Walk: **Goal is Nose to Wall

Gymnastics Complex: Aim is to complete a challenging, but not max effort, gymnastic set. Option as an example:

* 1 Strict Pull-Up

* 2 Kipping Pull-Up

* 3 CTB Pull-Ups

The goal is to choose a complex that challenges us, but one we feel comfortable completing multiple sets with inside the time domain.

Minutes 10-15:

Strict Ring Dips: Choose Variation You Can Complete in 1-2 Sets

Pausing Ring Rows: Pause 3 Seconds with Chest on Rings

Metcon 2

Part Time (Time)

3 Rounds:

12 Burpees over Dumbbell

18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (70/50)

18/12 Calorie Assault Bike or Row

Strength

Back Squat (Waves 4, 3, 2)

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Metcon

Air Fryer (Time)

3 Rounds:

50 Air Squats

10 Power Clean & Jerks (135/95)
Choose a weight on the barbell that you could cycle for upwards of 20+ reps unbroken when fresh

Metcon

Bike Drop (Time)

Teams of 3:

For Time (30 Minute Cap):

75/50 Calorie Erg Bike

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Calorie Erg Bike

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Calorie Erg Bike

45 Power Snatches (115/85)

45 Thrusters (115/85)

75/50 Calorie Erg Bike

30 Power Snatches (135/95)

30 Thrusters (135/95)

75/50 Calorie Erg Bike

15 Power Snatches (155/105)

15 Thrusters (155/105)

Power Snatch (1X1)

On the Minute x 8:

2 Block Power Snatches (Knee Level) (sub hang)

Sets 1-2: 56%

Sets 3-4: 60%

Sets 5-6: 64%

Sets 7-8: 68%

Then:

Move into 5 minute from floor – build to moderately heavy Power Snatch