Barbell Skill:
Thruster
7-5-3-1
1AE2M

Metabolic Conditioning:
Tabata Fran – 8 rounds – (7:50)
20 seconds Thrusters(95/65)
10 seconds Rest
20 seconds Pull-Ups
10 seconds Rest

Metabolic Conditioning:
20 min amrap
200m Run
11 Kettlebell Swings(70/44)
22 Sit-Ups
33 Double-Unders

Barbell Skill:
Bent-Over Rows
9-9-9-7-7-7-5-5-5
9 min EMOM

Movement Skill:
3 rounds (5:30)
Push-Ups – 30 sec
Rest – 30 sec
Ring Dips – 30 sec
Rest – 30 sec

Metabolic Conditioning:
Happy Birthday Koichiro!
300m Run, then 3 Muscle-Ups
Then do 18 reps of 1 element * (AC) same bar
* Deadlift, * Power Clean,
* Front Squat, * LF Burpee

Metabolic Conditioning:
Julie Kicks Cancer in the Teeth
3 rds (11 min)
1 min on – 1 min rest
reps must be = at end of minute
Power Snatch(95/65) and Toes to Bar
Shoulder to Overhead(95/65) and Box

Barbell Skill:
Standing Barbell Lunges
10-10-10-10-10
1AE3M

Movement Skill:
Handstand Hold
Accumulate 3 minutes
Every time you break
do 5 burpees

Metabolic Conditioning:
DT
5 Rounds For Time
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Metabolic Conditioning:
5 rounds
300m Run
18 KB Swings(53/35)
12 Goblet Squats(53/35)
6 Burpees to 6 inch touch

Barbell Skill:
Overhead Squats
10 min EMOM
10-9-8-7-6-5-4-3-2-1
Same Weight – No Rack

Movement Skill:
Handstand Plate Step-Over Drill
30 Sec – max reps
1 min rest
5 rounds

Metabolic Conditioning:
11 min Ladder:
Wall Ball(20/14 to 10′)
Toes to Bar
1/1,2/2, 3/3, 4/4, etc

Metabolic Conditioning:
20 min amrap
Team of 3 Workout
100m Farmer Carry(50/35)
HR Push-Ups – Max Reps
Double-Unders – Max Reps
3 Synchro Burpees when 100m returns

Barbell Skill:
Split Jerks
3-3-3-3-3-3-3
1AE2M

Movement Skill:
Rolling Plank Hold
1 min hold
30 sec rest
5 rounds

Barbell Skill:
Power Clean
5-5-5-3-3-3-1-1-1
1AE3M

Movement Skill:
400m Run for time

Metabolic Conditioning:
Christina’s B-Day WOD
11 min amrap
2 HSPU
11 DB Squats, 11 DB Thrusters
2 HSPU
11 DB Squats, 11 DB Snatches

Barbell Skill:
Alt. DB Weighted Box Step-Ups
(50/35)
20-16-10-4
1AE3M

Movement Skill:
Ring Dips
10 rounds
30 sec on – 30 sec rest

Metabolic Conditioning:
3 rds – 3 min clock – 3 min rest (15 min)
200m Run – 21-15-9 then Push-Ups IRT
KB Swings(70/44)
Sit-Ups (Rotate start order)
Box Jumps(24/20)

Metabolic Conditioning:
Lisa J. B-Day Wod 8 rounds – 100m Row/Run (Alt) then
* Barbell Complex
2 Squat Cleans(95/65)
7 Deadlifts
7 Power Cleans
7 Front Squats
Odd Rds: 1 complex: Even Rds: 2 complexes

Barbell Skill:
Practice or Build to 1RM
(20 min)

Movement Skill:
200m Row for time

Metabolic Conditioning:
HR Push-Ups
3-6-9-12-15-12-9-6-3
Power Snatch(75/55)
3-6-9-12-15-12-9-6-3
No drops from overhead

Metabolic Conditioning:
John L. and Kelii A. B-Day Wod – 20 min cap
4 rds – *400m Run- 4 Power Cleans(185/125)
1) * then 16 Deadlifts (185/125)
2) * then 16 Toes to Bar
3) * then 16 Wall Ball(20/14 to 10)
4) * then 16 Bar Muscle-Ups

Barbell Skill:
Racked Barbell Lunges(AC)
10-10-8-8-6-6-4-4
1AE3M

Movement Skill:
Rope Climb Practice
30 seconds max reps
1 min rest
5 rounds

Metabolic Conditioning:
Happy Birthday Burt
8 min amrap – 8 min rest – 2 rounds
Buy-In: 19 calorie row
2 Wall Walks
10 DB Snatch(50/35)
9 Strict Pull-Ups

Metabolic Conditioning:
6 rounds
KB Swings(53/35) – 30 sec – Rest – 15 sec
Plank – 30 sec – Rest – 15 sec
Front Squats (135/95) – 30 sec
Rest – 1 min (17 minutes total time)
Rounds 2, 4, 6 (reverse order/FS first)

Barbell Skill:
Clean & Jerk
10 min EMOM
3 Reps

Movement Skill:
Double-Unders – 30 seconds
Rest – 30 seconds
5 rounds

Metabolic Conditioning:
12 min amrap
3 Wall Ball(20/14 to 10/9) +3
(3-6-9-12 etc)
5 Double-Unders +5
(5-10-15-20 etc)

Barbell Skill:
Sumo Deadlift
7 min EMOM
7 Reps – same weight

Movement Skill:
Handstand Hold/Walk
30 second
Rest – 1 minute
5 rounds

Metabolic Conditioning:
3 rounds – 1 min on – 1 min rest
Power Cleans(135/95)
Box Jumps(24/20)
Alt DB Power Snatch(50/35)
Sit-Ups

Metabolic Conditioning:
“Nicole”
20 min amrap
400m Run
Pull-Ups – max reps 1 attempt

Barbell Skill:
Back Squat
3-3-3-3-3
1AE3M

Movement Skill:
Row 750 for time

Metabolic Conditioning:
7 min amrap
7 Sumo Deadlift High Pulls(95/65)
7 Push-Press(95/65)
7 min rest…
7 min amrap
7 Kettlebell Swings(70/53)
7 HR Push-Ups