8 bench press @ 35-65-85-95-105

3 rounds of:
50 double unders
10/arm L-seated db press @ 25-20-20 lbs
50 double unders
30 sec accumulated ring support hold

1 min rest

3 rounds of:
8 cal row
20 ring rows
8 cal row
5 jumping pullups
5 bar dips

22:24 total time

2 rounds for time:
1k row
50 wall balls @ 14 lbs, 9'
50 burpees

28:35

Loredo:
6 rounds for time:
24 air squats
24 pushups
24 walking lunges
400m run

ugh I didn't write down my time. There was a 35 min time cap and I think I finished in 33-ish.

10 min EMOM:
4 jerks @ 95-105-105-105-105
105-110-110-115-115

12 min AMRAP:
50 double unders
12 burpees
6 rounds + 0 reps

5 min bike (34 cals)

Squat clean 4-4-1(F2)-3-2(F3) @ 105-125-135(1F)-135-145(2F)(PR!!)

Bike 50 cals in 7:30

10 min EMOM:
1 power clean + 4 front squats @ 105

5 min AMRAP:
7 hang power cleans @ 65
7 pullups
(4 rounds + 4 reps)

3 min rest

5 min AMRAP:
7 overhead squats @ PVC
7 V-Ups
(8 rounds + 0 reps)

3 min rest

5 min AMRAP:
7 thrusters @ 65
7 burpees
(4 rounds + 0 reps)

5x AMRAP:
60s row (cals)
60s box jumps @ 20"
60s pushups
60s rest
53-56-57-56-58 (280)

3 rounds of:
60s left side plank
60s right side plank
10 V-ups

Jump Rope Practice
2 sets of each -- 20 sec on / 10 sec off
single under
scissor jump
jogging under (high knees)

3 rounds of:
2 rounds for time:
15 cal bike
20 kb sumo deadlift high pull @ 16kg
50 double unders
rest 2 minutes
5:25-5:47-5:55 = 21:07 total

3 rounds of:
8/side kb bent over row @ 12kg
max reps ring row
rest 90 sec

Deadlift 5-5-3-3-3 @ 125-175-205-225-245 (bailed on 255)

12 min AMRAP:
2-4-6-8-10- ...
Deadlift @ 155
Burpees (lateral over barbell)

119

Partner workout for time:
120 russian kb @ 24kg
80 pullups
40 quarter squat jumps
100 step ups @ 20"
40 quarter squat jumps
80 pullups
120 russian kb @ 24kg

6 push press @ 65-85-105-105-105 (PR!)

16 min AMRAP:
1000m row
25 kb sumo deadlift high pulls @ 24kg
25 ring dips

1 round + 1000m + 20 sdhp

6x EMOM:
min 1: 1 rope climb
min 2: 1 power clean + 4 front squat @ 105

4 min rest

6x EMOM:
min 1: 10 cal row
min 2: 10 box jumps @ 20"

For total time:

30-24-18 Russian kb
15-12-9 ring pushups

3 min rest

24-18-12 Russian kb
12-9-6 handstand pushups

3 min rest

42-30-18 Russian kb
21-15-9 burpees


22:32

10x every 2 minutes:
5 deadlift @ 85-115-135-135-135-135-155-155-155-165

For time:
15-12-9 hang power clean @ 95
15-12-9 front squat @ 95
30-24-18 cal row

10:07

3x for quality:
2 parallel bar walk
10/side single arm ring row
20s active hang from pullup bar
20s - handstand hold

6 rounds of:
5 muscle up from knees
5/side kb step ups @ 12kg, 20"
200m run
rest 2 minutes

Shoulder press 5-5-3-1-1-1-(F)-(F) @ 35-65-85-95-100-105-(107)-(107)

10 min AMRAP:
15 kb sumo deadlift high pulls @ 24kg
30 hollow rock
60 double unders

4 rounds + 23 reps

12x every 2 min:
1 deadlift + 1 power clean + 1 squat clean
@ 85-85-105-105-115-115-
125-125-130-135-140-140

5 rounds of:
10/side kb clean @ 16kg
200m run

10:35

10 min squat therapy

12 min AMRAP:
30 wall balls @ 14 lbs, 9'
15 box jumps @ 20"
(4 rounds + 6 reps)

For time:
40 V-Ups
80 abmat situps
Accumulate 2 min plank
8:20

5x EMOM:
min 1: 6 push press @ 65-75-75-85-95(PR, sort of!)
min 2: 4 chinups
min 3: rest

3x AMRAP:
60 sec row (cals)
60 sec rest
60 sec bike (cals)
60 sec rest
60 sec double unders
60 sec rest

90-76-75 = 241

8 back squat @ 35-85-105-125-145

10 min AMRAP:
5 deadlift @ 95
10 hang power cleans @ 95
15 box jumps @ 20"

5 rounds + 18 reps

4x EMOM:
minute 1 - 175m row
minute 2 - side plank left
minute 3 - side plank right
*stroke rate should be 20 or less

4 rounds for time of:
20 cals bike
25 russian kb @ 16kg
25 situps

Bench press 10-5-5-3-2-2-(F) @ 35-85-105-115-125-135(PR tie!)-(140)

8 rounds EMOM:
min 1: 30 sec max kb snatch @ 12kg (switch arm each set)
min 2: 3 strict pullups for 4 rounds, 10 sec hang for 4 rounds
3 dips
10 pushups (mostly knees)

92 total snatches

power clean: build to heavy double

5 rounds for time:
30 russian kb @ 12kg
20 in place goblet lunge @ 12kg

5 back squat @ 85-135-155-175

7 rounds of:
40 double unders
7 hang squat cleans @ 65

10:28

Hotel gym running

Hotel gym running

10 bench press @ 65-85-95-100

3 rounds, every 6 min:
400m run
12 burpee over bar
9 push press @ 95

PT / Warmup

20 min bike, 20s hard / 40s easy
157 cals total (100 cals @ 12:29)

5 rounds for time:
400m run
30 russian kb @ 16kg
20 pushups
10 pullups

10 min EMOM:
1 high hang squat clean @ 95
1 hang squat clean @ 95
1 front squat @ 95

10 min AMRAP:
30 double unders
5/side kb snatch @ 16kg

9 rounds + 0 reps

Deadlift 5-8-8-5-5-5 @ 85-85-135-165-185-215

Halloween workout w/ Hrinyak!!

I think there was some biking and some power cleans.
I wore a hot dog costume.

15 min AMRAP
35 double unders
5 strict handstand pushups (alternating rounds between 1 abmat & negatives)
4/side kb snatch @ 20 lbs

7 rounds + 36 reps

10x EMOM:
min 1: 8 cal bike
min 2: 15 wall balls @ 14lbs, 9'

10 min EMOM:
2 shoulder press
2 push press
1 jerk
@ 65-65-65-65-65-
75-75-75-85-85

3 rounds of:
400m run
10 push press @ 95
15 ring rows
11:07

50 cal bike
Hellyer warmup

5 front squat @ 35-65-95-115-135-150(PR!!)

3x5 very banded pullups

Flight Simulator:
10-20-30-40-50-40-30-20-10 unbroken double unders
4:21 PR!!

6 min C2 bike 30 sec hard / 15 sec light (2647m total)

Back squat 12 @ 85-85-95-105

2 rounds of 6 min work / 3 min rest:
8 cal row
12 wall balls @ 14lbs, 9'
14 Russian kb @ 16kg

3+18 / 7 rounds + 7 reps total

Bench press 10-5-3-3-3-1-1-(F) @ 35-95-105-115-125-135-(145)

7 rounds EMOM:
min 1: 14 burpees
min 2: 6/side kb bent over row @ 16kg

21 min AMRAP:
6/side kb clean @ 12kg
12 cals assault bike
18 v-ups

8 rounds + 5 reps

For time:
50-40-30-20-10
Russian kb swing @ 16kg
Mountain climbers
15 cals assault bike at end of each round
(17:48)

Bench press 8 @ 35-65-75-85-95

12 min AMRAP:
7 kb SDHP @ 16kg
7 single arm OHS w/ 20lb db (switch arms per round)
+3 burpees @ top of every minute
(13 rounds + 0 reps)

20 min AMRAP:
2-4-6-8...
Calories assault bike
Burpees
Box jumps @ 24"
Goblet squat @ 12kg

233 total reps

3x10 DB shoulder press 50X0 @ 2x15lbs w/ 2 min rest

Annie:
50-40-30-20-10
Double unders
Situps
7:11 (sore hip flexor)

8x every 3 minutes (each for time)
400m run
12 v-up

Back Squat 5-3-2-2-2-2 @ 45-65-75-80-85-90 kg = 99-143-165-176-187-198 lbs

21-15-9
Box jumps
DB rack lunges @ 2x20lbs
Pushups
6:48

1 mile in 7:10 PR!!!!

7 rounds of:
1 min assault bike
1 min rest
1 min burpees
1 min rest
(75 cals bike & 101 burpees)

Then 3x every 5 minutes:
5 assisted ring dips
1 lap farmer carry @ 2x12kg
60 sec hollow hold

3 rounds of:
60 sec - handstand hold
60 sec - pistols
30 sec - hollow hold
30 sec - arch hold
60 sec - rest

Then 7 rounds for time:
10 cals assault bike
10 box jumps @ 20"
3 pillar there / back kb front rack carry @ 12kg (per hand)
16:11

Tabata goblet squat @ 8 lbs - 12-10-9-9-11-11-12-11 (86)
30 sec rest
Tabata lunges (74)
30 sec rest
Tabata hollow hold
30 sec rest
Tabata double unders (218)

=378

2 rounds for time:
1k row (4:11.7 first round)
30 hollow rocks
30 quarter squat jumps
400m run

16:41 total

+ 10 minutes muscle up skill work

12 Bench Press @ 65-75-100(PR!)-105(PR!)

5x EMOM:
1: 10 kb sumo deadlift high pull + max updowns
2: 10/arm kb clean + max updowns
3: 10/arm kb snatch + max updowns
4: chill

78 total updowns

Run to gym (1.2 miles)

Squat clean 3-3-3-3-2 @ 33-77-99-121-143(PR!)

Then 10 rounds for time of:
5 pullups
10 wall balls
15 situps
~12 minutes (clock got weird)

Shoulder press 5-5-3-3-1-1-F-F-F @ 35-55-75-85-95-105-(110)-(110)-(107)

10 min AMRAP:
5/arm kb snatch @ 16kg
10 CTB pullups
15 pushups

(4 rounds)

Back squat 5-5-3-1-1-1-1-1-F @ 85-135-155-165-175-185-195-205-(215)(bail not fail)

7 min AMRAP:
7 hang power clean @ 65
7 lateral burpee over bar

7 rounds + 7 reps

Helen:
3 rounds for time:
400m run
21 American kb swings @ 16kg
12 pullups
10:54 (PR!)

+ accumulate 3 minutes hollow hold

10 rounds for time:
12 cal assault bike
5/side kb clean @ 16kg
35 double unders
rest 60 sec

30:55

8 shoulder press @ 35-65-75(PR!)-85(F6)(PR!)

For time:
30-20-10 push press @ 65
15-10-5 bar muscle ups

Quit at 9:31 after the 20 because my hands got shredded on the bar, oops.

1.2 hang power clean + front squat @ 35-65-85-115-135-140

5x every 3 min:
10 power clean @ 65
10 front squat @ 65
9 cal bike

Bench press 6-6-5-3-3-2-2 @ 35-65-85-105-115-125-135(PR!)

3 rounds, 4 minutes work / 1 min rest, start where left off:
6 V-ups
8 pushups
20 step ups @ 20"

10 rounds + 14, and I beat Mat, which never ever ever happens.

10 rounds EMOM:
min 1: 15 Russian swings @ 24kg
min 2: 6 strict chinups
min 3: 20 sec Assault bike sprint, 30 sec slow

10 min bike
5 back squat @ 35-85-105-125-125-125
5 min bike, 30 fast / 30 slow intervals

6 rounds for time:
10 cal row
10 Russian swings @ 24kg
5 box jumps @ 24"

+100 situps cashout

16:34 w/ Teri @ Anna

5 shoulder press @ 35-65-85-(95F4)

15 min AMRAP
50 double unders
10 step overs @ 20"
25 wall balls @ 14lbs, 9'
10 ring dips
50 double unders
10 ring dips
25 wall balls @ 14lbs, 9'
10 step overs @ 20"

1 rounds + 148 reps

4 rounds for time:
20 cal row
20 alternating kb snatch @ 12kg
10 burpees
Rest 2 min between rounds

17:35

Muscle up skill work

20 min AMRAP:
10 cal assault bike
5 muscle up transition pulls + dip
15 box jump over @ 12"
(6 rounds + 13)

10 bench press @ 35-55-75-95-105(PR Tie!)

3 rounds for time:
13 cal bike
20 pullups
20 handstand pushups (1 rd kipping, 2 rds w/ 2 abmats)

19:25

BeachFit!

3 rounds of:
20m bear crawl
50 pushups
20m bear crawl
50 squats
20m bear crawl
50 situps
20m bear crawl
50 flutterkicks

For time:
Hold a 25 lb plate overhead while partner does 100 Russian kb swings
100 Russian kb swing @ 12kg
Hold some sort of plank while partner does 50 knees to elbow
50 knees to elbow
Hold a plate
75 Russian kb swings
Hold a plank
50 knees to elbow
Hold a plate
50 Russian swings
Hold a plank
50 knees to elbow

26:30 w/ Cindy

30 min AMRAP:
400m row
20 situps
30 pushups
40 air squats
8 cal bike

3 push press @ 65-85-105-115-125-130(PR!)

13 min AMRAP:
25 situps
15 squats
5 kb snatch/arm @ 20lbs

6 rounds + 10 situps

5 min bike
3x10 hamstring band curls
3x 8 pullup kips + 10s hollow bar hang
5x 4 strict pullups
some hips to rings
roll triceps
3x10 calf descents

5 rounds of:
10 wall balls @ 10lbs 9'
10 lateral hops over med ball
10 pushups on med ball
30 sec rest between rounds
6:27

Hellyer warmup

5 rounds of:
20 lateral hops
10 pushups
10 pullups
30 sec rest between rounds
6:20

Shoulder PT
Foam roll

4 sumo deadlift @ 65-95-125-155

8 rounds of:
30 sec assault bike hard
30 sec rest

82 cals total

4 Shoulder press @ 65-75-85-(95)(F3)

For time:
21-15-12-9
kb snatch/arm @ 12kg
box jump 20"
ring rows
14:54

5 rounds:
15 cal row
4/side Turkish getup @ 12kg
14 overhead step ups @ 18", 15lbs
60 sec pushup plank
30 sec active rest

3x Every 5 minutes:
2 deadlifts @ 205
2 pillar handstand walk
10 step ups
max strict ring dips (3-4-5)

For time (15 min cap):
30 thrusters @ 65
30 pullups
60 wall balls @ 14lbs, 9'
30 pullups
30 thrusters @ 65

Cap + 12 remaining reps (166/180)

3x every 5 minutes:
2 strict press @ 85-95-100(PR!)
5/side kb row 30X1 @ 12kg

3x 5min AMRAP + 1 min rest (pick up where left off):
10 cal row
10 kb sumo deadlift high pull @ 24kg
8 box jumps @ 24"

2+7
2+13
2+15
------
7+7 cals

5 Back squat @ 85-115-135-155-185(PR!)

15-12-9-12-15
Assault bike cals
double kb rack front squat @ 2x16kg
toes to bar
17:36

10 min EMOM:
1 deadlift + 1 hang squat clean + 2 front squats @ 105-105-[125x8]

10 min AMRAP:
2-4-6-8-10-...
Power clean @ 95
wall ball @ 14lbs 9'
7 rounds (the 14s) = 112

6 minutes of:
125m row
8 OH lunges w/ 25lbs
(5+116m)

3 min chill

6 minutes of:
30 double unders
8 pullups
(4? 5? this got weird)

3 min chill

6 minutes of:
6 cal assault bike
8 kb burpees @ 16kg
(3+2cals)

Every 3 minutes:
3 bench press @ 115
10 kb Romanian deadlifts 30X1 @ 16kg
5/leg single leg step downs (pistol practice)

5x EMOM:
min 1: 30 sec max push press @ 55 (24-18-16-18-20)
min 2: 30 sec row
min 3: 30 sec max dips (9-8-7-7-8)
min 4: 30 sec bike

Every 2 minutes: 6 Sumo Deadlift @ 105-125-145-145-145

5x every 2 minutes:
10 knees to elbows
8 burpees
10 deadlifts @ 125

7 min AMRAP:
5/arm kb clean @ 16kg
7 box jumps @ 20"
8 or 9 rounds + 4 (counting was so hard this morning)

4x:
500m row @ 85%
2 min rest

2:08.7
2:04.0
2:06.3
2:05.4

25 minutes AMRAP:
Partner 1: max cal row until Partner 2 is finished
Partner 2:
5 ttb
10 pushups
15 lunges w/ plate overhead (25 lbs)

12 Bench Press @ 65-75-85-95(PR!)

5x every 2 minutes:
200m run
5 kb push jerks per arm @ 16kg

3x max reps & cals:
2 minutes assault bike
2 minutes step ups @ 20"
2 minutes row
2 minutes [5 pullups + 5 burpees]
2 minutes 50 single unders + 15 situps <-I did 25 doubles in rounds 1 & 2 and 50 singles in round 3)

No idea what my total was. This was hard to count.

Power clean 5-3-1-1-1-F-1-F-F-F @ 35-85-115-145-155-(165)-165-(170)-(170)-(170)

12 min AMRAP:
5 burpee box jump over @ 20"
5 toes to bar
5 per arm KB push press @ 16kg

8 rounds + 4 = 164

3x every 5 min:
3 weighted chinups 30X1 @ 10 lbs
6 pillars farmer carry @ 2x24kg
max ring row (11-8-8)

Then 6 rounds of:
45 sec max double unders
45 sec rest
45 sec max Russian kb swings @ 24kg
45 sec rest

56-61-55-57-68-70 du
21-23-22-22-23-23 kb
501 total

1 push press + 1 push jerk + 1 split jerk @ 35-65-85-105-115-125-135(PR Tie for PP!)

6 rounds of:
min 1: 45 seconds max cal row
min 2: 4 jerks @ 105
(77 total cals)

4 back squats @ 85-115-135-165-185(PR!)

10 min AMRAP
2-4-6-8-10-... Hang squat cleans @ 95
4-8-12-16-20-... pullups

4 rounds + 10 hsc + 2 pullups = 72

UPAARP workout!

30-20-10:
Burpees w/ plate jump
Russian kb @ 16kg
Med ball slams @ 30lbs
Box jumps @ 20"

After each round, run:
Rd 1: 600m
Rd 2: 200m
Rd 3: 100m

Climbing!! Outside!!!

4 bench press @ 105-110-115 w/ 2 min rest

4 rounds AMRAP:
30 sec row
30 sec rest
30 sec thrusters @ 65lb
30 sec rest
30 sec box jump over @ 20"
30 sec rest

8-9-9-8
9-10-9-10
12-14-14-15
127 total

3 rounds for time (rx was 4 but that seemed like a lot):
10 ring chinups
10 ctb pullups
10/side kb snatch @ 16kg
400m run

22:51

10 rounds of:
minute 1 - 10/arm kb clean @ 16kg for 2 rounds, 12kg for 8 rounds
minute 2 - 10 burpees (never had to reduce these, woot!)

4 sets:
minute 1 - chin hold until you can't, then finish the minute in a plank
minute 2 - rest

Murph Day!

1 mile run
100 pullups / 200 pushups / 300 squats in some order
1 mile run
48:21 booooo

Hotel Workout:
10 min treadmill run, did a mile and change

Hotel workout:

Some running
Some circuit things
Dumbbell bench press

TEAM WORKOUT
3 rounds for time:
400m run
30 wall balls @ 14lb, 9'
20 burpees

10 min EMOM: 1 power clean + 2 jerk @ 85-105-115-125-135-115-115-115-115-115 (right shoulder got weird at 135, it's catching funny in my OH position)

1 bench press @ 85-105-125-145(PR!)

Then Lynn:
5 rounds of:
max reps bodyweight bench press (I did 125, bw is 148 today)
rest 90 sec
max reps strict chinup
rest 90 sec

4(PR!)-3-3-3-3
7-6-5-5-5
44 total

10 min EMOM: 1 power clean + 4 front squat @ 85

For time:
8 shoulder taps
10 toes to bar
20 Russian swings @ 24kg
16 shoulder taps
12 toes to bar
24 Russian swings @ 24kg
24 shoulder taps
14 toes to bar
28 Russian swings @ 24kg
32 shoulder taps
16 toes to bar
32 Russian swings @ 24kg
(14:00)

15 min handstand drills

For total time:

1k row (4:21.4)
+
12 rounds of:
4 strict hspu (1 abmat)
8 CTB pullups
12 air squats
(25:15)

Push Press 5-5-3-2-3-3-3-(2F) @ 35-85-95-105-115-120-125(PR!)-(130)(PR!)

10-9-8-7-6-5-4-3-2-1
KB snatch per arm @ 12kg
ring pushups
pullups
(12:43)

Every 2 minutes: front squat 5-3-2-6-6-6 @ 65-95-125-115-115-115

For time:
21-15-9
hang power clean @ 95
ring dip
(9:20)

Alternating rounds w/ partner (Casey!)

12 minute AMRAP:
10 pullups
10 goblet squats @ 16kg
(16 total rounds)
+
5 minute rest
+
12 minute AMRAP:
250m row
6 burpee box jump overs @ 20"
(8 rounds minus 3 burpee box jump overs)

Every 2 minutes: Close Grip Bench Press 5-3-2-[2.4, positioning was weird]-6-6 @ 65-85-105-105-105-105

For time:
150 single unders
20 strict chinups
10/side KB snatch @ 16kg
150 single unders
15 strict chinups
15/side KB snatch @ 16kg
150 single unders
10 strict chinups
20/side KB snatch @ 16kg
150 single unders
(18:27)

9 min EMOM: 2 (power) snatch @ 75-75-85-85-90-95-100(PR!)-105(PR!)-85

Every 2 min: Deadlift 5-3-2-12-12-8-8 @ 145-195-235-125-135-135-135

5x AMRAP:
15 sec power cleans @ 75
45 sec rest
15 sec quarter squat jump
45 sec rest
15 sec pushups
45 sec rest

8-8-8-8-8
16-16-17-18-17
11-11-11-11-11

3 rounds:
3 chinups @ 60X1
30 seconds/side lat band stretch
3 bar dips @ 60X1
5/side xiaopeng forward w/ 10 lbs
5/side skater squat w/ 10 lbs
5 natural leg extensions
60 sec hollow hold

Then 25 minutes of:
800m run
50 wall ball @ 14lbs 9'
50 Russian swings @ 20kg
(2 rounds + 400m)

Every 2 min: shoulder press 5-3-2-12-12-12-12 @ 55-75-85-55-60-60-55

For time:
15 push press @ 85
5 muscle up negatives
12 push press
4 muscle up negatives
9 push press
3 negatives
6 push press
2 negatives
3 push press
1 negative

6:48

Beach sprints!

10x 40m sprint, 15 seconds rest

5x:
5 2-leg jumps for height
10m backpedal
10m forward sprint
15 sec rest

6x 2 laps 10m square shuffles (change directions between rounds)

3 rounds of:
2 chinups @ 60X1
30 sec/side lat band stretch
2 bar dip @ 60X1
5/side xiaopeng forward w/ 5 lbs
5/side skater squat w/ 5 lbs
5 natural leg extension
48s hollow hold

1 mile run for time (7:56)

Annie:
50-40-30-20-10
double unders
situps
(6:26)

12 min EMOM: 1 power snatch + 1 squat snatch @ 75

Every 2 min: Deadlift 5-3-2-4-4-4 @ 155-205-225-205-210-215

2 rounds for time:
10 power cleans @ 105
20 box jumps @ 20"
30 goblet squats @ 16kg
(7:02)

10 rounds for time, alternating exercises w/ teammate (Daniel!):
10 overhead lunges @ 25 lbs
10 burpee box jumps @ 20"
400m run
(25:43)

Shoulder press 5-3-2-4-4-4 @ 65-85-95-75-85-90

For time:
21-15-9
Shoulder to overhead @ 65
CTB pullups
(6:04)

3 rounds of:
30 sec chinup hold
30 sec/side lat band stretch
30 sec ring support hold
5/side xiaopeng forward
5/side cossack squat
5 natural leg extension
36 sec hollow hold

Every 2 min: back squat 5-3-2-8-8-8-8 @ 115-135-165-115-135-155-165(PR!)

14 min AMRAP:
40 cal row
30 kb walking lunges w/ 16kg goblet
20 hang power clean @ 95
10 toes to bar
(2+6)

3 rounds of:
24 sec chinup hold
30 sec/side lat band stretch
2 parallel bar walk backwards
5/side xiaopeng backwards w/ 10lbs
5/side single leg deck squat
5 natural leg extensions
36 sec hollow hold

5 min max wall balls @ 14lbs 9' (80)
3 min rest
5 min max Russian kb swing @ 24kg (102)
3 min rest
5 min max pushups (58)
3 min rest
5 min max strict pullups (26)

3 rounds of:
24 sec chinup hold
30 sec/side banded shoulder stretch
1 parallel bar walk forward
5/side xiaopeng forward
5/side skater squat
5 natural leg extension
36 sec hollow hold

12 min max cal row
(150)

5 min rest

1.5 mile run
(10:36)

Every 2 min: front squat 5-3-2-5-5-5 @ 85-115-135-95-95-105

Every 90 sec: 3 power snatch touch and go @ 75-85-95(PR?)-85-85

3 rounds of:
20 kb walking lunges @ 16kg (goblet)
30 sec rest
20 hollow rock
30 sec rest

5x 3 min work / 1 min rest
10 power cleans @ 95
10 burpees over barbell
(8+4)

6 rounds of:
30 sec 10yd shuttle sprint
30 sec jog

3 rounds of:
24 sec chinup hold
30 sec/side lat band stretch
20 sec ring support hold
5/side xiaopeng backwards
5/side loaded cossack squat
5 natural leg extension
36 sec hollow hold

4x every 5 min:
400m run
8 hurdle hops @ 33"

9 min EMOM:
2 squat cleans @ 125

Every 2 min:
Snatch grip deadlift 5-3-2-5-5-5 @ 85-115-145-125-125-125

For time:
40-30-20-10
wall balls @ 14lbs 9'
toes to bar
(13:46)

Push press 5-3-2-10-10-10-10 @ 55-75-95-65-65-65-65

Bench press 15-15 @ 65

3 rounds of:
18 sec chinup hold
10 band pullaparts
12 sec ring support hold
5/side xiaopeng forward
5/side single leg deck squat
12 sec arch rock
30 sec hollow hold

5 rounds of:
500m row
30 Russian kb @ 24-24-12-12-12
10 sec chinup hold
30 sec/side shoulder band stretch
1 parallel bar walk forward
5/side xiaopeng backward
5/side cossack squat w/ 12kg
5 natural leg extension
24 sec hollow hold

12 min EMOM:
2 squat clean @ 105

Deadlift 5-3-2-3-3-3-3-max(3) @ 155-205-225-195-215-235-240-205

3 rounds of:
min 1: 8/leg goblet kb lunge @ 15 lbs
min 2: 8/leg RDL w/ 15 lbs
min 3: 30 sec toes to bar (8-10-11)

Team workout
5 rounds for time:
400m run
20 Russian kb swing @ 16kg
20 box jumps @ 20"
20 burpees
20 wall balls @ 14lbs 9'

8 rounds of:
50 sec row @ easy pace
10 sec row @ 85% effort

8 minutes:
6 sec chinup hold
30sec/side lat band stretch
6 sec ring support hold
5/side xiaopeng forward
5/side cossack squat
5 natural leg extension
12 sec hollow hold

8 rounds of:
50 sec assault bike easy
10 sec assault bike 85% effort

8 min AMRAP turkish getups

Every 2 min: back squat 5-3-2-6-6-6 @ 105-135-155-145-145-155

5x every 2 min:
3 mid-thigh hang snatch @ 65

12 min AMRAP:
10 toes to bar
10 box jumps @ 20"
10 lunges
(7+7)

3x every 5 minutes:
400m run @ 65-75%
5/side cossack squat
5 natural leg extension
12 sec hollow hold

3x every 5 minutes:
500m row @ 65-75%
6 sec chinup hold
30 sec/side lat band stretch
6 sec ring support hold
5/side xiaopeng forward

3 rounds of:
30 sec shoulder bridge
10 quad adductor rock backs
5/direction trunk circles
5/side stiff legged windmill

Every 2 min: bench press 5-3-2-12-12-12-12 @ 65-85-105-65-65-65-65

8 min EMOM:
min 1: 30 sec strict pullups
min 2: 30 sec handstand pushups

12 min AMRAP:
10 Russian kb swings @ 24kg
5 strict ring dips
10 wall balls @ 14lbs 9'
5 strict chinups
(3? or 4? rounds + 26 reps)

30min AMRAP:
10 down and back runs (15 m each way) - down is slow jog, back is a sprint
15 power snatch @ 65
20 jumping lunges
15 pullups
20 wall balls @ 14 lbs 9'
(4 rounds minus 9 reps)

Barbara:
5 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
rest 3 min
(39:12 PR!)

Shoulder press 5-3-2-1-1-(1F)-1-max(3) @ 55-75-85-95-105-110(F)-100-90

3 rounds of:
40 wall balls @ 14lbs 9'
30 situps
20 kb clean + OH @ 16kg
4 chinups
(18:01)

Back squat 5-3-2-1-1-1-1-max(5) @ 105-125-155-175-185-195-205-175(PR!)

5x every 90 seconds:
3 touch-and-go squat cleans @ 105

For time:
200m run, 50 ring pushups
400m run, 30 ring pushups
800m run, 20 ring pushups
(16:43)

5 rounds: EMOM
Minute 1: AMRAP Front rack lunges @ 55
Minute 2: AMRAP Push press @ 55
Minute 3: AMRAP Deadlifts @ 55
Minute 4: AMRAP Hang cleans @ 55
Minute 5: AMRAP Front squats @ 55
Minute 6: rest

Lunges: 18,16,14,14,16
Push Press: 20,20,21,22,23
Deadlifts: 25,23,20,25,26
Hang cleans: 23,23,24,23,23
Front Squats: 14,13,11,15,15

20 min team AMRAP, alternating rounds w/ Duchess:
2 pullups
4 burpees
8 Russian kb swing @ 24kg
(16 rounds each)

20 min snatch tech work

8 min AMRAP:
3 snatch @ 75
3 CTB pullups
3 snatch
6 CTB
3 snatch
9 CTB
3 snatch
12 CTB
...
(45 reps)

Hurdle hop w/ 1 step approach x2 @ 35-36.25-36.75-38.25(F)-37.75(1F)

Snatch grip deadlift 5-3-2-4-4-4 @ 85-115-135-135-135-145

Every 2 min:
20 kb walking lunges, 2 w/ 2x20lbs, 3 in place 2/ 2x12kg

Push press 5-5-5-3-2-8-8-8-8 @ 35-65-75-95-115-65-65-65-65

3 rounds of:
500m row
30 situps
15 box dips
(11:45)

3 rounds of:
500m row
30 things
250m row
20 things
100m row
10 things

Things:
Round 1: back squats @ 65
Round 2: burpees
Round 3: push press @ 65

(28:27)

3 rounds of:
10 goblet squats @ 12kg
5 pushups
10 weighted walking lunges @ 12kg
5 pushups
10 jump squats
5 pushups

Shoulder PT

Every 4 minutes:
1: 500m row + 20 hollow rocks
2: 500m row + 20 hollow rocks
3: 400m row + 30 hollow rocks
4: 400m row + 30 hollow rocks
5: 400m row + 30 hollow rocks
6: 400m row + 30 hollow rocks

6 min EMOM:
2 hurdle hops w/ 1 step approach @ 30-33.5-35-37(F)-35.5(F)-35.5

Snatch deadlift 5-3-1-2-2-2-2-max(4) @ 85-115-135-145-155-165-175-155

7 min AMRAP:
10 power clean @ 95
20 pushups
(3+3)

7 min AMRAP:
50 double unders
20 deadlifts @ 95
(3+61)

2 min rest

7 min AMRAP:
30m sled push @ 90 lbs
30 kb swings @ 16kg
(3+0)

2 min rest

7 min AMRAP:
50 lateral bar hops
20 bar overhead alternating lunges @ 55
(2+50)

2 min rest

7 min AMRAP:
15 DB thrusters @ 25 lbs
15 pullups
(2+9)

7 min AMRAP:
10 American kb swings @ 16kg
20 pushups
(3+16)

7 min EMOM:
30 sec assault bike
30 sec rest
(49 cals)

7 min EMOM:
30 sec burpees
30 sec rest
(61)

4 rounds for time:
500m row
40 Russian kb swings @ 24kg
30 wall balls @ 14 lbs 9'
20 toes to bar
10 dips
(~41:00)

6 min EMOM: 2 power cleans @ 135

Deadlift 5-3-2-3-3-3-3-max(7) @ 155-185-215-195-205-215-225-190

For time:
42 V-ups
21 hang thrusters @ 75
30 V-ups
15 hang thrusters
18 V-ups
9 hang thrusters
(12:22)

Shoulder press 5-3-2-3-3-3-3-max(6) @ 55-75-90-85-90-95-80(PR!)

Tabata Russian kb swings @ 24kg (84)
1 min rest
Tabata hang power clean @ 95 (51)
1 min rest
Tabata air squats (105)
1 min rest
Tabata burpees (43)
(283 total)

For time:
50 walking lunges
25 CTB pullups
50 box jumps @ 20j"
25 triple unders
50 Russian kb swings @ 16kg
25 ring dips
50 knees to elbows
25 wall balls @ 14 lbs 9'
50 abmat situps
5 rope climbs
(39:46)

Shoulder press 5-3-2-12-12-12-12 @ 65-85-90-55-55-55-35

4 min EMOM:
30 sec ring pushups (8-8-8-8)
8/arm kb row @ 12kg

8 min AMRAP:
3 handstand pushups
3/arm kb snatch @ 16kg
6 hspu
3/arm snatch
9 hspu
3/arm snatch
12 hspu
6/arm snatch
...
(3 rounds + 3 hspu = 30)

5 rounds of:
5 hang power clean @ 65
5 burpees
5 pillar sprint
40 sec rest
5 front squat @ 65
5 burpees
5 pillar sprint
40 sec rest
5 push press @ 65
5 burpees
5 pillar sprint
40 sec rest

(20:03)

Back squat 5-3-2-1-1-1-1 @ 85-115-135-155-165-180-195

Every 2 min:
3 hang power snatch @ 65-75-85-85-85

8 min bike:
15 sec hard (70+ RPM)
45 sec medium (~50 RPM)
(84 cals total)

5 rounds for time:
500m row
10 Turkish getups @ 20 lbs
(22:52)

5 rounds for time:
45 double unders
30 abmat situps
15/arm kb snatch @ 20lbs
(15:54)

12 min EMOM:
2 squat cleans (60%) @ 105-105-105-105-105-105-105-105-85-85-85-85 (back is wonky)

Snatch grip deadlift 5-3-2-4-X-X @ 85-105-135-105-X-X (quit because back)

3 rounds of:
20 goblet squats @ 20 lbs
10 burpees

Follow the leader team WOD

3 rounds for time:
40 cal assault bike
50 burpees
50 box jumps 20"
100 double unders
51:31

3 rounds of:
50 cal row
30 power clean @ 65
30 ring rows
(27:44)

2k row - 8:47.4

10-9-8-7-6-5-4-3-2-1
kb clean left @ 16kg
kb clean right @ 16kg
box jump 20"
(21:06)

Assault bike 5 min (30 cals)
Rest/stretch 5 min
Assault bike 5 min (42 cals)

Floor press close grip 10-3-2-8-8-8-8 @ 55-75-105-85-85-85-85(PR?)

3x EMOM:
min1: max chinup hold (20-16-21)
min2: max ring support hold (used dip bar for 2nd & 3rd rounds) (10-20-25)

Push press 5-3-2-2-2-2-2 @ 35-45-55-65-75-75-75 (lower back still way tired from Sun)

3 rounds of:
4 chinups 30X1
4 dip negatives

2 rounds of:
max time L hang
60 sec rest
max handstand walk
60 sec rest
max ring rows
60 sec rest
max handstand hold
60 sec rest

Every 2 min:
Front Squat 5-5-3-2-5-5-5 @ 85-105-115-135-125-125-125

Every 2 min:
3 Power clean @ 85-105-125-145-150(PR!)

Every 2 min:
24 walking lunges w/ 2x12kg farmer carry

6 min assault bike (46 cals)

Deadlift 5-3-2-10-10-10-3 @ 125-155-175-175-195-215(PR!)-220

Pushing Annie Up:
50-40-30-20-10:
Double Unders
Situps
+10 perfect pushups between each round
(11:07)

5 rounds, 60 seconds each thing:
Russian kb @ 24kg
Box jump 20"
Row (cals)
Burpees
Wall Ball (14lbs 9')
Rest

81-82-70-74-81 reps

Bench press 5-3-1-5-5-5 @ 85-105-115-115-115-115

3 rounds for time w/ 21 min cap:
25 cal bike
25 power snatch @ 55
25 overhead squat @ 55
(2 rounds + 16 cal)

7 rounds, each for time:
10 cal row
20 russian swing @ 24kg
10 burpee box jumps @ 20"
2 min rest

2:15
2:33
2:34
2:48
2:43
2:49
2:52

For time:
50 box jumps
50 pullups
50 American kb swings @ 16kg
50 walking lunges
50 knees to elbows
50 push press @ 35
50 arch rocks
50 wall balls (14 lbs, 9')
50 burpees
50 double unders
(33:19)

15 min steady pace:
15 cal row
5/arm Turkish getup

Rest 3-5 minutes

15 min AMRAP:
20 V-ups
10 overhead walking lunges w/ <16kg each arm (not sure of actual weight but I didn't Rx)
(7 rounds + 7 reps)

Bench press 5-3-2-3-3-(2F)-3-10 @ 75-95-105-115-120-(125)-120-105(max reps)

20 min AMRAP:
10 pullups
15 pushups
20 squats
(7 rounds + 17 reps)

12 min EMOM:
2 snatches @ 75

Deadlift 5-3-2-6-6-6 @ 155-195-225-215-220(PR!)-215

500m row

Assault Bike
8 min max cals (59)

Every 2 minutes:
Bench press 5-3-2-12-12-12-12 @ 65-85-105-85-85-85-85

9 min AMRAP:
8 L sit db press 30X1 w/ 2x 15 lbs
8 ring row 30X1
8 dips 30X1 w/ medium band
(4 rounds)

For time:
500m row
50 burpees
(7:21)