METCON
”DORK”
6 ROUNDS FOR TIME
60 DOUBLE UNDERS
30 KETTLEBELL SWINGS
15 BURPEES

AFTER PARTY
TABATA SIT-UPS
REST 1 MIN
TABATA HOLLOW HOLD

STRENGTH
WORK TO A HEAVY DEADLIFT

METCON
3 ROUNDS FOR TIME
20 BODY WEIGHT SUMO DEADLIFTS
20/16 CALORIE BIKE
20 LUNGES

AT HOME WORKOUT

WARM UP
5 MINS
5 V-UPS
10 TUCK JUMPS
15 TWISTS (RAISE KNEE, TWIST, TOUCH OPPOSITE ELBOW)

METCON
6 ROUNDS FOR TIME (REDUCE ROUNDS OR REPS IF NECESSARY)
60 DOUBLE UNDERS OR SINGLE UNDERS OR PENGUIN TAPS
30 STEP UPS (COUCH, CHAIR, STOOL, NOTHING WITH WHEELS!)
60 MOUNTAIN CLIMBERS (KEEP YOUR BUTT DOWN!) EACH SIDE COUNTS

STRENGTH
3X25 WEIGHTED GLUTE BRIDGE (DUMBBELL, BACKPACK, ETC)
3X25 SUPERMAN BACK EXTENSIONS

STRENGTH
50 COSSACK SQUATS
50 BANDED PULL THROUGHS
50 BANDED GOOD MORNINGS
3X DOWN AND BACK HIP HALO
3X25 WEIGHTED GLUTE BRIDGE WITH DB

METCON
PARTNER
150 CALORIE ROW - FOR TIME
SWITCH - 6 HSPU/8T2B/10 PISTOLS

AT HOME WORKOUT

WARM UP X3

:30 run in place, 20 jumping jacks, 4 burpees

Strength

50 Cossack squats
3x10 broomstick lunging pass throughs
3x15 broomstick good mornings
3x20 broomstick back squats

Metcon
15 MIN AMRAP
5 up downs with extra push-up
15 stots press with broomstick
20 over head walking lunges with broomstick

Google CrossFit stots press if unsure of movement

score = rounds + reps

METCON
36 MINUTE AMRAP
400 METER RUN
6 DB THRUSTERS 40/30
12 PULL-UPS
18 DB SIT-UPS

WARM UP

:30 each movement x 2

butt kicks, high knees, jumping jacks, squats

AT HOME WORKOUT

36 min AMRAP

400 meter run or 2 minute run

6 ODD OBJECT THRUSTERS OR 6 jump squats

12 CHAIR/COUCH/BENCH DIPS

18 SIT-UPS WITH ODD OBJECT

AT HOME WORKOUT

WARM-UP
20 JUMPING JACKS
10 BURPEES
10 ARM CIRCLES FORWARD AND BACKWARDS EACH ARM
20 DYNAMIC CALF EACH LEG

WOD
BUY IN 6 MIN MAX DISTANCE RUN OR FAST WALK

10 MIN AMRAP
5 HANDSTAND PUSHUPS/OR 5 VOLCANO PUSHUPS/OR 5 STRICT PRESS EACH ARM WITH AN ODD OBJECT
(5) 3 POSITION V-UPS (CROSSOVER TOUCH LEFT, CROSSOVER TOUCH RIGHT, TOUCH IN THE MIDDLE=1)
10 PISTOLS (5 EACH LEG) OR 10 CLOSE LEGGED SQUATS

BUY OUT
6 MIN MAX DISTACE RUN OR FAST WALK

STRENGTH
12X2 DEADLIFTS WITH CHAINS

METCON
2-4-6-8-10-8-6-4-2
DEADLIFTS
FRONT SQUATS @ 50% FRONT SQUAT
10/6 CALORIE BIKE AFTER EACH SET

AT HOME WORKOUT

5 ROUNDS FOR TIME
1 MIN MAX BURPEES
1 MIN MAX LUNGES (EACH LEG COUNTS)
1 MIN MAX JUMPING JACKS
1 MIN PLANK HOLD (NOT INCLUDED IN SCORE)
SCORE = TOTAL NUMBER OF REPS COMPLETED IN 5 ROUNDS

METCON
TEAMS OF 3

6K ROW FOR TIME

SWITCH- 1 ROUND OF CINDY (5 PULL-UPS/10 PUSH-UPS/15 SQUATS)
OR
(5 RING OR BAR MUSCLE UP/10 K2E PUSH-UPS/15 JUMP SQUATS (MUST BE ABLE TO COMPLETE ALL MOVEMENTS IN LESS THAN 2 MINS)

6 BURPEES-REST REMAINING TIME UNTIL SWITCH

METCON
35 MIN AMRAP
TEAMS OF 4-5
-SLED SPRINTS
-50 DOUBLE UNDERS + SHORT HALF LAP RUN
- (8) 3-POSITION V-UPS- REST REMAINING TIME UNTIL SWITCH

STRENGTH
WORK TO A HEAVY SNATCH BALANCE

METCON
6 ROUNDS FOR TIME
LONG HALF LAP RUN OR 150 METER ROW
3 POWER SNATCH 115/85 OR 50-55%
3 OVER HEAD SQUATS
3 SNATCH

STRENGTH
2X1 MIN V-UPS
2X1 MIN WALL BALL SIDE TAPS
4X1 MIN WALL SIT SQUAT HOLD :30 REST BETWEEN
NECK FLEXION/EXTENION/SIDE TO SIDE-20 EACH WAY

METCON
15 MIN AMRAP
ACCUMULATE :30 HANG FROM THE RIG
5 DB HANG CLEAN AND PUSH JERK 40/30
10 DB PUSHUPS
20 DB GOBLET LUNGES

STRENGTH
100 HAMMER CURLS
50 SKULL CRUSHERS
50 TRICEP EXTENSIONS
3X1 MIN BATTLE ROPES
2X EACH ARM MAX DB STRICT PRESS
3X MAX EFFORT PLATE RAISES

METCON
15 MIN AMRAP
30 DOUBLE UNDERS
20 WALL BALLS 20/14
10 SLAMBALLS

METCON
35 MINUTE PARTNER AMRAP
40 CALORIE ROW
3 ROUNDS
10 FRONT SQUATS @ 60% POWER CLEAN
20 T2B
30 CROSSOVER V-UPS
40 CALORIE BIKE
3 ROUNDS
10 BACK SQUATS
20 K2E
30 V-UPS

STRENGTH
WORK TO A HEAVY NARROW OR WIDE GRIP BENCH

METCON
EVERY 2 MINS X 9
6 DEADLIFTS AT 50% CLEAN AND JERK
8 LATERAL BURPEE OVER BAR
10 FRONT RACK LUNGES

STRENGTH
WORK TO A HEAVY OVER HEAD SQUAT

METCON
”BETTY”
12 PUSH PRESS 135/95
20 BOX JUMPS 24”

SKILL
GYMNASTICS RIG/SKILL WORK
PULL-UPS/K2E/T2B/MUSCLE UPS/BAR MUSCLE UPS/ETC

METCON
20 MIN AMRAP
25 SIT-UPS
10 PLANCHE PUSH-UPS
5 CHEST TO BAR PULL-UPS

STRENGTH/SKILL
HIP HALO 3X1
GLUTE BRIDGE 3X MAX SETS
3X8 GLUTE HAM RAISES
3X10 EMPTY BARBELL GOOD MORNINGS 45/33
3X8 ROMANIAN DEADLIFTS @ 50% OR LESS

METON
12 MINUTE AMRAP
200 METER ROW OR RUN
50 DOUBLE UNDERS

STRENGTH
BACK SQUATS
7X2 @ 80-85%

METCON
6 ROUNDS FOR TIME
10 DEADLIFTS @ 115/75
8 POWER CLEANS
6 BENT OVER BARBELL ROWS

STRENGTH
2 MINUTES OF PULL-UPS
REST 1 MIN
2 MINUTES OF PUSH-UPS
REST 1 MIN
2 MINUTES OF SQUATS

METCON
21-18-15-12-9-6-3
BURPEES
SIT-UPS
BIKE CALORIES

METCON

“WOOD”

5 ROUNDS FOR TIME WITH A ONE MINUTE REST BETWEEN ROUNDS
400 METER RUN
10 BURPEE BOX JUMPS 24/20”
10 SUMO DEADLIFT HIGH PULLS 95/65
10 THRUSTERS

STRENGTH
WORK TO A HEAVY PUSH JERK

METCON
14-12-10-8-6-4-2
DB FLOOR PRESS @50% OF BENCH PRESS
DB PUSH-UPS

DIRECTLY INTO

14-12-10-8-6-4-2
DB FRONT SQUATS
DB PUSH PRESS