40 Minutes Total Time:
2 times through, 4 min stations
Station 1: 500m Run or 30/25 Cal bike
Max Plank Hold
Station 2: 400m Run or 25/20 Cal Bike
Max GHD/Abmat sit-ups
Station 3: 300m Run or 20/15 Cal Bike
Max DB Box Step Ups 50/35, 20″
Station 4: 200m Run or 15/12 Cal Bike
HS Hold
Station 5: 100m Run
Max Distance Single Arm Overhead KB Walk 53/35 (switch every 10m)
3 min Bike/Ski/Row
Front rack PVC stretch
20 PVC good mornings
15 Jumping Squats
3 RDS:
5 muscle clean
5 tall power clean
5 low hang power clean
1 Pause at knee power clean + 1 low hang power clean + 1 high hang power clean
Warm Up
500m row or 600m run
World’s greatest stretch
Thread the needle
Iron Cross
3Rds
10 Jumping Jacks
5 Cleans
5 Burpees
5 Air Squats
Partner WOD
30min AMRAP
PA 2Rds The Chief 135/95
PB Sandbag Hold70/100
Switch partners, repeat
Then 200m Run together
PA Can only be working while PB is holding bag
The Chief
3 Cleans
6 Push Ups
9 Air Squats
Rx+
155/105
100/150
300m run, row, or ski
*5:00 min AMRAP*
-5 jumping jacks
-10m Bear crawl
-10 PVC muscle snatches
-10 overhead PVC alt lunges
-5 lateral hops over PVC
-15 single unders
*1 set*
-5 hand release push-ups
-3 wall walks (Open standard)
-5 HSPU’s
*2 sets*
-3 hang power snatches
-3 OHS’s
-3 hang squat snatches
-3 snatches
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 kipping handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 45, 65, 75, 85 lb
M: 65, 95, 115, 135 lb
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 35 lb, 55 lb, 65 lb, 75 lb
M: 45 lb, 65 lb, 85 lb, 95 lb
500m run or row
banded shoulder stretches on rig
Pigeon stretch
5 sumo squats
*4 rounds of*
5m lateral plank walk (R & L)
5 jump squats
5 plate halos 25/15 (R & L)
10m walking lunges
20 Minute EMOM:
Odd Min- Movement 1
Even Min- Movement 2
*Pick 2 movements of your choice that are weaknesses or skills that you would like to work on. It is suggested that you choose a weightlifting, gymnastics, or monostructural movement (run, row, bike, ski, etc.)
3:00 min bike, row, or ski
10m Spider-Man crawl
10 banded shoulder stretches (across chest & OH)
6:00 min medball musical chairs (coaches choice movements)
Spend 12 Minutes progressing through the following:
-Jump to bar kip swing
-Jump to bar kip swing bringing hips to bar as high as possible
-3 Hips to bar (focus on keeping hollow position and pushing down on the bar)
-Using a box, jump to bar muscle up. Adjust height to make it challenging.
-Bar Muscle Up
*Continue working as far as progression takes you. You may add in banded bar muscle ups as well to practice turnover.
3 Rounds: 1 minute stations
-Cal Ski
-Db Bench Press 40s/25s
-Box Jumps 24/20”
-Pull-ups
-Rest
*athletes may start at different stationsand rotate through in order with all athletes resting at the same time.
Rx+= Bar Muscle Ups
Score is total reps for each round.
On a 10:00 clock:
2:00 min bike or row
couch stretch
pigeon stretch
iron cross
thread the needle
*AMRAP of*
-150m row
-5 push-ups
-5 power cleans
-5 front squats
250/200m Row
3 Position Squat Clean
(Hip, Above Knee, Floor)
*Build in weight
For Time:
30 HSPU
30 Front Squats 135/95
30 Toes to Bars
30 Ring Dips
*Every 3 Minutes 15/12 Cal Bike
**Begin workout with the bike calories
24 Minute Time Cap
