15m - Dynamics
10m - Kipping Drills
Accessory - 10 Rounds of 30s on/30s off:
● Hollow Hold (modify to a plank hold if an athlete simply cannot achieve a hollow position
that you are okay with!
MetCon - 12m partner amrap:
10 Burpees
10 TTB
*Athletes will do burpees over their partner who will be holding a plank. The only rest during the
workout will be while your partner does their TTB.

15m - Dynamics
10m - Kipping HSPU Drills
4 rounds of 3m on/1m off (15m clock):
15 kHSPU
15 Deadlift 225/155
15 Air Squats
Mobility - 3m Seated Straddle, 3m Saddle.

15m - Dynamics (dubs review)
10m - Power Clean Review
On one running clock:
0:00-8:00 AMRAP
6 Power Cleans 135/95
10 TTB
14 Pistols
8:00-14:00
Build to a 1RM Power Clean

15m - Dynamics
Strength - 20m to complete:

• 3x10 Back Squats at same load as last week
• 3x10 sHSPU
• 3x10 sPull Ups

*If you can complete a confident 3x10, athletes may add load or deficit to the gymnastics. Similar scaling options to last week!
MetCon - FT:
50 Bar Facing Burpees
*5m time cap

15m - Dynamics (warm up the calves & achilles really well!)
10m - Movement Prep
MetCon - 10m AMRAP - Open 13.2:
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps 24”/20”
Rx - 115/75

15m - Dynamics
10m - Movement Prep
MetCon - 16m AMRAP - Waterfall Style in Teams of 3:
20/15 Cal Row
2 Shuttle Run (down and back) Hugging a 20/14lb Med Ball
2 Wall Walks
*I will setup the rowers near the monster wall at 6am. Athletes will row their cals, pick up a medball right behind their rower, and shuttle run from the end of the rower to the wall and back, twice. Then they will drop the med ball and complete 2 wall walks.
**Athletes will work continuously whenever the rower is open. The only rest during this workout will be after you complete your wall walks and if the rower is still being used

15m - Dynamics
15m - Squat Snatch Review
MetCon - 13m AMandaRAP:
6-4-2
Ring Muscle Ups
Squat Snatches
*Rx Barbell loads will be:
Male - 95/135/185/225
Female - 65/95/125/155

15m - Dynamics
10m - Clean Review
MetCon - Open 16.2:
In 4m window complete:
25 TTB
50 Double Unders
15 Squat Cleans 135/95
In 4-8m window complete:
25 TTB
50 Double Unders
13 Squat Cleans 185/115
...11 225/145...9 275/175...7 315/205

15m - Dynamics
25m to complete 3 sets of:
8 Back Squats @ 70%
12 sHSPU
12 sPull Ups
*Push Ups & Foot assisted pullups on a barbell for scaling options
MetCon - 5m amrap:
10 Box Jump Overs 24”/20”
5 Kipping Pull Ups

15m - Dynamics (include dubs)
10m - Deadlift Review & Cycling
Metcon - 12m amrap:
30 Dubs
30s Elbow Plank (weighted if possible)
3 Deadlifts 275/185 (or 70%)
Mobility - Seated Straddle 4m. Press ups 3x5

15m - Dynamics

5m - Thruster Review

Strength - 10m to Establish a heavy thruster from the floor

MetCon - 8m Infinity Ladder:

3/6/9/12/15…

Thrusters 95/65

Bar Facing Burpees

15m - Dynamics

10m - TTB Kipping Drills

40-30-20-10 Dubs

30-25-20-15 WBS

16-12-8-4 TTB

*12m time cap

15m - Dynamics

10m - Power Clean & Push Jerk Review

Strength - 10m EMOM @ ~70%:

• Power Clean + Front Squat + Push Jerk

MetCon - 10m AMRAP with a partner, you go I go:

5 PC&PJ 135/95

5 CTB Pull Ups

*Modify this workout so that the 5 & 5 are unbroken every round. The goal is at least 10 rounds, 5 rounds per partner.

15m - Dynamics

10m - Movement Prep

5 Rounds every 3 Minutes (15m clock)

15 Russian KBS

15 Air Squats

15 V-Ups

15 Push Ups

*Rest remainder

Led Stretching - Seated Straddle 3m. Pigeon Pose 2m/side. Twisted Cross 90s/side.

15m - Dynamics

10m - Snatch Review

Strength - 10m EMOM @ ~70%:

• Hang Snatch + Full Snatch

MetCon - 7m amrap:

3 OHS @ 60% of 1RM Snatch

6 Box Jump Overs 30”/24”

9 Burpees

15m - Dynamics

10m - Rope Climb Foot Work

10m - Other Movement Prep

MetCon - 16m EMOM (4 sets of each):

1- Row 40s @ High Intensity for Cals

2- 60 Double Unders

3- 2 Rope Climbs as fast as possible (17’ Rx, Intermediate WZA competitors go 15’)

4- 15 Kipping HSPU

*For this workout we will have 6 athletes start on each station

15m - Dynamics

10m - C&J Cycling

5m - Kipping Drills

MetCon - 7m amrap:

3,6,9,12,15…

C&J 135/95

TTB

*We will run two waves so athletes can judge each other, and to leave enough space on the pull up rig.

15m - Dynamics

10m - Bar Muscle Up Drills

MetCon - 12m amrap:

6 Bar Muscle Ups

10 sHSPU

16 Alt. Pistols

Mobility - Twisted Cross 90s/side. Lax Ball to the shoulders & upper back.

15m - Dynamics

Strength - 10m EMOM:

E- 5-10 Strict Pull Ups

O- 5-10 Strict Dips

6RFT:

10 Lunges 95/65

10 Burpee Box Jump Overs 24”/20”

*Even rounds = Front Rack Lunge. Odd rounds = Overhead Lunge.

**12m time cap.

15m - Dynamics

10m - Kipping Clinic

MetCon - 15m amrap:

5 Squat Snatch 185/125 (~70%)

10 TTB

15 WBS 20/14lb to 10’/9’

Mobility - Seated Straddle 3m. Saddle 3m.

15m - Dynamics

10m - Squat Clean Prep

5m - Build to 60% of 1RM

Strength - Every 90s for 14m (10 sets), ascending from 60%:

• 1 Squat Clean

MetCon - 6m amrap:

Buy In - 25 Bar Facing Burpees
4 Deadlifts @ 1RM Clean

40 Dubs