Monday’s Workout

“Split Triplet”

5 Rounds For Time

1 Pegboard Ascent

100 Double Unders

10 DB Hang Split Snatches

10 DB Hang Clean & Jerks

Tuesday’s Workout

EMOM Clean to Max

Wednesday’s Workout

Running DT

5 Rounds For Time

400m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Thursday’s Workout

Ringer 1

30-20-10

Bike for Calories

Toes to Rings

Ringer 2

15-10-5

Burpees

Overhead Squats

Friday’s Workout

“The Standard”

For Time

30 Clean and Jerks

30 Muscle Ups

30 Snatches

Saturday’s Workout

TBA

Monday’s Workout

4 Rounds For Time

400m Run

3 Legless Rope Climbs

7 Squat Snatches

Tuesday’s Workout

For Time

800m Run

66 KB Jerks

132ft Handstand Walk

Wednesday’s Workout

6,000m Ruck Run

Thursday’s Workout

For Time

172ft Sled Push

18/15 Bar Muscle Ups

172ft Sled Push

Friday’s Workout

“Mary”

AMRAP 20

5 Handstand Push Ups

10 Pistol Squats

15 Pull Ups

Saturday’s Workout

Sprint Course

Monday’s Workout

Choose Mary or Cindy

AMRAP 20

5 Handstand Push Ups/5 Pull Ups

10 Pistol Squats/10 Push Ups

15 Pull Ups/Air Squats

Tuesday’s Workout

EMOM 15

Minute 1-12 Burpee Box Jumps

Minute 2-15 Calorie Row

Minute 3-18 GHD Sit Ups

Wednesday’s Workout

3-3-3-3-3

Power Clean

Thursday’s Workout

EMOM 10

150m Sprint

1 Minute Rest

EMOM 10

10 Push Press

1 Minute Rest

EMOM 10

20 Air Squats

Friday’s Workout

AMRAP 20

5-10-15-etc

Sumo Deadlift High Pull

C2B Pull Up

Saturday’s Workout

Part 1

1-1-1-1-1-1-1

Thruster

Part 2

“Karen”

For Time

150 Wall Balls

Monday’s Workout

BRING A FRIEND WORKOUT

Partner WOD

AMRAP 25

5e DB Clean & Jerks

15 Sit Ups

200m Sprint

Tuesday’s Workout

5-5-5-5-5

Bench Press

5-5-5-5-5

Weighted Chin Ups

Wednesday’s Workout 

6 Rounds For Time

50ft DB Overhead Lunge

21 Calorie Row

Thursday’s Workout

3 Rounds For Time

8 Power Cleans

400m Run

Plank

Friday’s Workout

5-5-5-5-5

Overhead Squat

For Time

45 Overhead Squats

45 Honest Push Ups

Monday’s Workout

10-10-10

Back Squat

Tuesday’s Workout

“Land and Sea”

Teams of 3

3 Rounds For Time

1200m Run

1500m Row

1500m Ski Erg

3000m Bike 

Wednesday’s Workout
AMRAP 12

30 Double Unders

7 Strict Handstand Push Ups

14 Toes to Bar

Thursday’s Workout

3-3-3-3-3

Power Snatch

Friday’s Workout

21-18-15-12-9-6-3

Overhead Squat

C2B Pull Up

Saturday’s Workout

AMRAP 4

27 Hang Power Cleans

27 Burpee Over Bar

27/21 Calorie Row

4 Minute Rest

AMRAP 4

21 Hang Power Cleans

21 Burpee Over Bar

21/15 Calorie Row

4 Minute Rest

AMRAP 4

15 Hang Power Cleans

15 Burpee Over Bar

15/12 Calorie Row

Monday’s Workout

3 Rounds For Time

400m Run

25 Wall Balls

10 Bar Muscle Ups

Tuesday’s Workout

AMRAP 20

27 Calorie Row

21 GHD Sit Ups

15 Ring Dips

Wednesday’s Workout

5-3-3-2-2-1-1-1

Clean and Jerks

Thursday’s Workout

For Time

600m Run

20 Deadlifts

600m Run

15 Deadlifts

600m Run

10 Deadlifts

Friday’s Workout

5 Rounds with a Partner

20 Double KB Push Press

30 Box Jumps

40 Pistol Squats

Saturday’s Workout

Every 2 Minutes For 7 Rounds

First 2 Minutes-5 Deadlifts

Second 2 Minutes-1 Rope Climb

Monday’s Workout

Partner Workout

5 Rounds Each

18 Calorie Row

15 DB Power Cleans

12 DB Push Press

Tuesday’s Workout

5-5-5-5-5

Front Squat

Wednesday’s Workout

For Time

1000-800-600-400-200

Bike For Meters

50-40-30-20-10

Sit Ups

Thursday’s Workout

9AM ONLY

“Hotshots 19”

6 Rounds For Time

30 Air Squats

19 Power Cleans

7 Strict Pull Ups

400m Run

Friday’s Workout

Part 1

5-5-5-5-5

Press

Part 2

5 Rounds For Time

15 Honest Push Ups

75 Double Unders

Saturday’s Workout

4 Rounds For Time

15 Kettlebell Swings

10 KB Front Rack Lunge (R)

10 KB Front Rack Lunge (L)

100m Suitcase Carry (R)

100m Suitcase Carry (L)

Monday’s Workout

Part 1

100 Yard Handstand Walk For Time

Part 2

200m Sprint For Time

Tuesday’s Workout

“Physically Assaulted”

21-15-9

Thrusters

Kipping Pull Ups

Calorie Bike

Wednesday’s Workout

5 Rounds For Time

20 GHD Sit Ups

10 Power Cleans

Thursday’s Workout

3 Rep Max Push Jerk

Friday’s Workout

“Strict Cindy”

AMRAP 20

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Saturday’s Workout 

6 Rounds For Reps

60s Right Arm KB Snatch 

30s Rest

60s Left Arm KB Snatch

30s Rest

60s Row For Calories

30s Rest

Monday’s Workout

“The Ghost”

3 Rounds For Reps

1 Minute Row

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest

Tuesday’s Workout

AMRAP 7 

Rope Climbs

5 Minute Rest

AMRAP 7

Bike for Distance

Wednesday’s Workout

EMOM for as long as possible

3 Power Cleans

3 Front Squats

3 Push Jerks

Thursday’s Workout

“Boat Race”

3 Rounds For Time

500m Row

400m Run

3 Minute Rest

Friday’s Workout

3 Rounds For Time

21 Deadlifts

15 Pull Ups

9 Thrusters

400m Run

Saturday’s Workout

3-3-3-3-3

Back Squat

5-5-5-5-5

Bench Press