WOD

Workout

2 Rounds

15 Power Snatches 43/25kg

50 Double Unders

*Rest 2min

2 Rounds

15 Alt V-ups p/s

50/40 Cal Row

*Rest 2min

2 Rounds

15 Sumo Deadlifts 83/65kg

50 KB Frontrack Squats 16/12kg

Workout

4 Rounds

17 Push Press 50/30

17 Backsquat 50/30

300m Run

Workout

15min AMRAP

5 Sumo Deadlift High Pull 60/40

10 Alt Uneven Pushups

15 Squat to Plate Jumps

Strength

3sets

5p/s Frontrack Lunges

straight into

10 Stiff Leg Deadlifts

Workout

Every 3min x 7 Rounds

15* Lat KB Squat Jumps

15 DB Push Press

15p/s Plank to KB Reach

*increases with 5 reps after each completed Round

Workout

75/50 Cal Assault Bike

50 Power Cleans 60/40

50 Push ups

50 Russian Twist p/side

50 Push ups

50 C2B Pullups

1000m Run

(30min Cap)

Workout

5 Rounds for Time

12 Alt DB Devil Press 22.5/15kg

12 Overhead Squats 43/30kg

(12min Cap)

Strength

3sets

DB Z Press x 8 p/s

Wide Grip Bent Over Row x 12

KB Conditioning 

3 Rounds

*1min p/exercise

– Single Arm KB Swing

– Close Stance KB Squats

-KB Hammer Curls

-Box Jumps

*1min Rest

KB Workout

7min AMRAP

5 KB C&J p/side

5 Goblet Squats

5 KB Push ups

*Rest 2min

3min Max Box Jumps

Weightlifting

Squat Clean

8 sets x 2/3/4

Workout

1-2-3-4-5…-10

Wallballs

Toes2Bar

Burpee to Bar

Workout

14min AMRAP

6 DB Clean & Jerk 30/22.5kg

10 Box Jump Overs

14 Situps

Strength

Backsquat

8-8-8-8-8

Workout

5-10-15-20…

On a Running Clock

0-10min

Strict Press 30/20kg

Bent Over Row 30/20kg

10-20min

Reverse Goblet Lunges 24/16kg

Double Unders

20-30min

KB Swings 24/16kg

Close Stance Goblet Squat 24/16kg

Workout 

12min AMRAP

Max KB Snatch 24/16

*Every break/swop =

6 Burpee to Box Jump

12 Alt KB Stepups

Strength

3 Giant Sets

10p/s Bulgarian Split Deadlifts

15 Bottoms Up KB Press

20sec Single Arm Plank

Workout

20min AMRAP

50 Cal Bike / Row

40 Hang DB Snatch

30 Alt KB Push Ups

20 Single Arm KB Deadlift

Test Day

Workout A – Rx

8min AMRAP

14 Double KB C&J 16/12kg

36 Double Unders

Workout B – Scaled

8min AMRAP

14 Alt DB C&J 15/10kg

18 Squat Jumps

18 Plate Push Press 45/25lb

Workout

5 Rounds

21 KB SDHP

15 Burpees over Bar

9 Shoulder to Overhead

70/45kg

Strength

Frontsquats

8-8-8-8

*10 Glute Bridge p/s after each set

Strength:

Alt EMOM x 10min

– 12 Sumo Deadlifts

– 12 Uneven Pushups

Conditioning:

EMOM x 10min

12 Wallballs

Max Toes2Bar in remaining time

Workout

35 Airsquat to Box Jump

35 Alt DB Ground to Overhead

35 DB Step Ups

50 Weighted Situps

35 DB Step Ups

35 Alt DB Ground to Overhead

35 Airsquat to Box Jump

22.5/15kg

Workout A

10-9-8-7-6-5-4-3-2-1

Pullups

Goblet Squats 24/16kg

Pushups

Workout B

10-9-8-7-6-5-4-3-2-1

Cal Assault

Thruster 20/15kg

Burpees

Workout

5min AMRAP

60 Double Unders

20 Hang Snatch 40/30

-2min Rest

5min AMRAP

45 Double Unders

15 Hang Snatch 50/35

-2min Rest

5min AMRAP

30 Double Unders

10 Hang Snatch 60/40

Workout

13min AMRAP

21 SDHP

15 Frontrack Lunges

9 Burpees over Bar

43/30kg

Strength

Bulgarian Split Squats

8p/side x 3 sets

3 x Superset

30sec Goblet Squat

30sec KB Strict Press R

30sec KB Strict Press L

30sec Rest

Workout

5 Rounds for Time

30 Airsquats

20 Pushups

10 Clean & Jerks 60/35kg