EMOM for 4Min
3 Position Snatch (hip/knee/ground)
*1Min Rest
EMOM for 4Min
2 Position Snatch(knee/ground)
*1min Rest
EMOM for 10min
1 Snatch from ground
In 10 Min Complete
5min AMRAP
10 Power Snatch 75/55
15 Abmat Situps
*remaining time establish a Max set of Double Unders
Enter total reps of the AMRAP as Rd1 and DUs Rd2
Every 3min building to a heavy single
Superset with 15 Hollow Rocks
Alternative: do 5 sets of 5
40/32 Cal Row
30 DB Box Step overs 50/35 & 24/20″
30/24 Cal Row
20 Box Step overs
20/16 Cal Row
10 Box Step Overs
10/8 Cal Row
5 Step Overs
DBs must start and come to a rest on the floor only. NO DROPPING PLS 🙂
Couch Stretch Each Leg
1min Minimum per Leg
Every 2min Building
Superset with 10-15 Pushups
Every 5min for 4 Rounds
3 Rounds of
3 Power Cleans @70%
6 Chest to Bar Pullups
9 Burpees over Bar
Post weight used in comments
If unable to complete in 5min turn into an AMRAP resting 30 sec after each round
Handstand Push-up skill work
20 Single DB hang squat cleans 50/35
15 box step ups
10 hspu or DB push press
Field Day WOD!
A. 150 GHD situps
B. 400m Sled Push 225/155
C. 150 Back Extensions
D. 400m DBL KB Carry
100m OH, 200m Front, 100m OH
E. 150/120 Cal Bike
*400m Run together after each
Complete in any order
Alternating min for 10min
20-30 Sec Ring Support
20-30 Tuck Hang
800m Run or 1000/800m Row
21 DB Bench Press 50/35
21 Pullups
*1min Rest
400m Run or 500/400m Row
15 DB Bench Press
15 Pullups
*1min Rest
200m Run 250/200m Row
9 DB Bench Press
9 Pullups
RX+ 21 PU, 15 C2B, 9 BMU
50 Alternating DB Curls
Every Min for 10min
3 Overhead Squats
Every Min for 10min
2 Front Squats
Every Min for 10min
1 Back Squat
If still new to the Overhead squat, treat the first 10min as positional and skill work
Post heaviest OHS, FS and BS as Rds 1,2&3
Every 3 Min Building
All Hand release with FULL LOWER
Let’s See some BIG NUMBERS!!
Superset with 15 Hollow Rocks
12min AMRAP
3 Deadlifts 275/185 or 75%
6 Toes to Bar
9 Box Jumps 24/20
TEMPO: 4sec Hold overhead and 4sec Down
Every 3 min Building
Superset with 3 Chin-ups 5sec Negatives
10 Down to 1
Renegade Rows
DB STRICT Press
*50 singles after each
18min Time Cap
Go as heavy as allows for strict press. Put weight in comments
Renegade row is
1 Left pull
1 Right Pull
1 Pushup
50 Bent Over Reverse Flys
Every 3min Building
Superset with 10 KB Side Lunges each Side
Every 5min complete
3 Rounds of:
10/7 Cal Bike, 10/7 Row, or 10 Burpees
10 American Swings 53/35
RX+ 15/10 Cals & 15 Burpees
Switch Cardio Each Round
100 Penguin Abs
