Fitness
3 rounds with empty bar
high pull
muscle snatch
snatch balance
hang snatch
EMOM 10
2 hang snatch + 1 overhead squat
*build to a heavy
3 rounds for time:
15 squat snatch (95/65)
200m run
Competitor
3 rounds with empty bar
high pull
muscle snatch
snatch balance
hang snatch
EMOM 10
2 hang snatch + 1 overhead squat
*build to a heavy
3 rounds for time:
15 squat snatch (95/65)
200m run
Home Workouts
Support your Local Box WOD 2
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
Fitness
7min flow
20sec plank
30 ft bear crawls
30 ft. lunge walk
5 push press each arm
AMRAP 12
20 ab mat sit-ups
20 alt. lunges
20 single arm shoulder to overhead (35/25)*
*10 reps each arm
Competitor
7min flow
20sec plank
30 ft bear crawls
30 ft. lunge walk
5 push press each arm
AMRAP 12
20 GHD sit-ups
20 alt. pistols
20 single arm shoulder to overhead (50/35)*
*10 reps each arm
Home Workouts
10k run
or
5k run
or
1 mile run
Fitness
3 rounds
15 calf raises
30sec hollow hold
8 push-ups
30sec bottom squat hold
EMOM 10
1st - 5 bar MU or 3 ring MU
2nd - 30sec hollow hold
4 rounds for time:
400m run
9 thruster (95/65)
15 toes to bar
9 thursters (95/65)
Competitor
3 rounds
15 calf raises
30sec hollow hold
8 push-ups
30sec bottom squat hold
EMOM 10
1st - 5 bar MU or 3 ring MU
2nd - 30sec hollow hold
4 rounds for time:
400m run
9 thruster (95/65)
15 toes to bar
9 thursters (95/65)
Home Workouts
AMRAP 20
15 right arm db push press
15 left arm db push press
75 double unders
Fitness
3 rounds
15 empty bar deadlifts
8 box jump with step down
200m row
5 rounds for time:
10 deadlifts (185/125)
10 box jump overs
500m row
2min rest
Competitor
3 rounds
15 empty bar deadlifts
8 box jump with step down
200m row
5 rounds for time:
10 deadlifts (225/155)
10 box jump overs
500m row
2min rest
Home Workouts
5 rounds for time:
15 air squats
20 alt. jump lunges
15 abmat sit-ups
20 alt. jump lunges
2min rest
Fitness
7min flow
10 alt cossack squats
10 banded pull aparts
30sec plank shouler taps
Front Squat:
Establish a 5 rep max from the floor.
AMRAP 9
10 power cleans (115/75)
8 pull-ups
6 bar facing burpees
Competitor
7min flow
10 alt cossack squats
10 banded pull aparts
30sec plank shouler taps
Front Squat:
Establish a 5 rep max from the floor.
AMRAP 9
10 power cleans (155/105)
8 pull-ups
6 bar facing burpees
Home Workouts
Support Your Local Box WOD 1
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
Fitness
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s left side plank
:40s right side plank, 1:20 Rest
Completed with a dumbbell or pack.
Competitor
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s left side plank
:40s right side plank, 1:20 Rest
Completed with a dumbbell or pack.
Home Workouts
4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s left side plank
:40s right side plank, 1:20 Rest
Completed with a dumbbell or pack.
Fitness
3 rounds
200m row
8 hanging strict leg raises
8 box jumps with step down
8 slow tempo squats
30sec bottom squat hold
For time:
30 alt. db snatch (35/25)
30 db goblet squats
30 toes to bar
30 box jumps (24/20)
1,000m row
30 box jumps (24/20
30 toes to bar
30 db goblet squats
30 alt. db snatch
Competitor
3 rounds
200m row
8 hanging strict leg raises
8 box jumps with step down
8 slow tempo squats
30sec bottom squat hold
For time:
30 alt. db snatch (50/35)
30 db goblet squats
30 toes to bar
30 box jumps (24/20)
1,000m row
30 box jumps
30 toes to bar
30 db goblet squats
30 alt. db snatch
Home Workouts
AMRAP 20
Run for distance.
*Every 2 minutes starting at 0:00 perform 10 air squats and 10 push-ups.
Fitness
3 rounds
5 snatch dead
5 high pulls
5 snatch balance
5 overhead squat
3 position snatch
1-1-1-1-1
*Build to a heavy across 5 sets.
"Nancy"
Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
Competitor
3 rounds
5 snatch dead
5 high pulls
5 snatch balance
5 overhead squat
3 position snatch
1-1-1-1-1
*Build to a heavy across 5 sets.
"Nancy"
Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
Home Workouts
3 rounds for time:
20 alt single arm devils press
50 double unders
400m run
Fitness
3 rounds
30sec runners lunge each side
5 squat to stand stretch
30sec plank shoulder taps
100m run
5 rounds for time:
20 wall balls (20/14)
14 single arm overhead rev lunges (35/25)
500m row
1min rest
Competitor
3 rounds
30sec runners lunge each side
5 squat to stand stretch
30sec plank shoulder taps
100m run
5 rounds for time:
20 wall balls (20/14)
14 single arm overhead rev lunges (50/35)
500m row
1min rest
Home Workouts
For time:
150 alt. hang db snatch
*EMOM 8 jump lunges
Fitness
3 rounds
10 alt. cossack squats
10 barbell good mornings
10 calf raises
5 box jumps with step down
Clean and pull-up technique
EMOM 10
1st - 20sec max rep pull-up or ring row
2nd -1 squat cleans @ no more than 85% of 1 rep max
Dumbbell DT
5 rounds for time:
12 dual db deadlift (35/25)
9 dual db hang power cleans
6 dual db shoulder to overhead
Competitor
3 rounds
10 alt. cossack squats
10 barbell good mornings
10 calf raises
5 box jumps with step down
Clean and pull-up technique
EMOM 10
1st - 20sec max rep pull-up or ring row
2nd -1 squat cleans @ no more than 85% of 1 rep max
Dumbbell DT
5 rounds for time:
12 dual db deadlift (50/35)
9 dual db hang power cleans
6 dual db shoulder to overhead
Home Workouts
AMRAP 20
10 reverse burpees
15 sit-ups
10 push-ups
30sec wall sit
Fitness
3 rounds:
5 bear complex (45/35)
10 alt. cossack squats
200m row
For time:
40/32 cal row
10 clusters (95/65)
40/32 cal row
8 clusters (115/75)
40/32 cal row
6 clusters (135/95)
Competitor
3 rounds:
5 bear complex (45/35)
10 alt. cossack squats
200m row
For time:
40/32 cal row
10 clusters (135/95)
40/32 cal row
8 clusters (155/105)
40/32 cal row
6 clusters (175/115)
Home Workouts
3 rounds for time:
15-12-9
alt. dumbbell snatch
burpee over dumbbell
*4min rest between each round
Fitness
3 rounds: 15 calf raises 10 Dumbbell Good Mornings 20 single unders 30sec plank shoulder taps
AMRAP 20 50 double unders 200m run 20 alt. DB Snatch (35/25) 200m run
Competitor
3 rounds: 15 calf raises 10 Dumbbell Good Mornings 20 single unders 30sec plank shoulder taps
AMRAP 20 50 double unders 200m run 20 alt. DB Snatch (50/35) 200m run
Home Workouts
For time:
100 air squats
400m run
75 air squats
400m run
50 air squats
400m run
25 air squats
Home Workouts
3 rounds:
1min right side plank
1min forarm plank
1min left side plank
30 russian twists
30 seated cruches
then...
15 side star plank rotations each side
Fitness
3 rounds
15 banded good mornings
10 arm circles front and back
3 up dog to down dog flows
200m run
AMRAP 30
20 kettlebell swings (55/35)
20 abmat sit-ups
20 barbell bent over rows (75/55)
800m run
Competitor
3 rounds
15 banded good mornings
10 arm circles front and back
3 up dog to down dog flows
200m run
AMRAP 30
20 kettlebell swings (55/35)
20 abmat sit-ups
20 barbell bent over rows (75/55)
800m run
Home Workouts
5 rounds:
AMRAP 4
30 double unders
10 dumbbell push press each arm
15 sit-ups
*1 minute rest between AMRAPs
Fitness
3 rounds:
10 hang muscle cleans
10 push press
10 up/downs
1min bottom squat hold
For time:
800m row buy in
then...
40 wall balls (20/14)
5 squat cleans (95/65)
30 burpee box jump overs (24/20)
5 squat cleans (115/75)
20 toes to bar
5 squat cleans (155/105)
Competitor
3 rounds:
10 hang muscle cleans
10 push press
10 up/downs
1min bottom squat hold
For time:
800m row buy in
then...
40 wall balls (20/14)
5 squat cleans (135/95)
30 burpee box jump overs (24/20)
5 squat cleans (155/105)
20 toes to bar
5 squat cleans (185/125)
Home Workouts
For time:
100 burpees*
*every minute starting at 0:00 perform 5 v-ups
Fitness
3 rounds:
10 banded pull aparts
30 second plank
30sec bottom squat hold
8 jump squats
4 rounds for quality
6-10 unbroke pull-ups or ring rows
10 bent over barbell rows
20 double unders
*1 second pause at the top of each movement.
5 rounds for time
12 alt. db hang clean and jerks (35/25)
3 wall walks
400m run
Competitor
3 rounds:
10 banded pull aparts
30 second plank
30sec bottom squat hold
8 jump squats
4 rounds for quality
6-10 unbroke pull-ups or ring rows
10 bent over barbell rows
20 double unders
*1 second pause at the top of each movement.
5 rounds for time
12 alt. db hang clean and jerks (50/35)
10 handstand push-ups
400m run
Home Workouts
“Tic Tac Go”
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Fitness
3 rounds
5 snatch dead
5 high pulls
5 snatch balance
5 overhead squat
Snatch
1-1-1-1-1 @ 80%
AMRAP 10
5 power snatch (115/75)
5 bar facing burpees
5 toes to bar
Competitor
3 rounds
5 snatch dead
5 high pulls
5 snatch balance
5 overhead squat
Snatch
1-1-1-1-1 @ 80%
AMRAP 10
5 power snatch (155/105)
5 bar facing burpees
5 toes to bar
Home Workouts
“Farm Land”
AMRAP 15:
15 Hand-Release Pushups
18 Bent over dumbbell rows
21 Glute Bridges
Fitness
7min flow
10 muscle cleans (45/35)
5 strict press
5 jerk balance
20 single unders
5 rounds for time:
6 deadlift (95/65)
20 double unders
6 hang power cleans
20 double unders
6 push jerk
20 double unders
1min rest
Competitor
7min flow
10 muscle cleans (45/35)
5 strict press
5 jerk balance
20 single unders
5 rounds for time:
6 deadlift (135/95)
20 double unders
6 hang power cleans
20 double unders
6 push jerk
20 double unders
1min rest
Home Workouts
AMRAP 15
10 air squats
5 handstand or pike push-ups
25 ft. db bear crawl
*Alternate which hand holds the db each round.
Fitness
3 rounds
10 alt. cossack squats
10 barbell good mornings
10 calf raises
5 box jumps with step down
Clean and pull-up technique
EMOM 10
1st - 15sec max rep pull-up or ring row
2nd - 2 squat cleans @ no more than 75% of 1 rep max
AMRAP 10
4 devils press (35/25)
10 box jump overs (24/20)
20/16 cal row
Competitor
3 rounds
10 alt. cossack squats
10 barbell good mornings
10 calf raises
5 box jumps with step down
Clean and pull-up technique
EMOM 10
1st - 15sec max rep pull-up or ring row
2nd - 2 squat cleans @ no more than 75% of 1 rep max
AMRAP 10
4 devils press (50/35)
10 box jump overs (30/24)
20/16 cal row
Home Workouts
“Garage Fight”
3 Rounds 1:00 Minute at Each Station:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
Home Workouts
Tabata
abmat sit-up
plank
superman
contralateral plank extentions
rest 2 minutes
max effort forearm plank
Fitness
3 rounds:
5 empty bar bear complex
20 single unders
20 banded good mornings
3 up dog to down dog flows
AMRAP 25
40/32 cal row
20 thrusters (75/55)
40 double unders
20 bar facing burpees
40 kettlebell swings (55/35)
20 abmat sit-ups
Competitor
3 rounds:
5 empty bar bear complex
20 single unders
20 banded good mornings
3 up dog to down dog flows
AMRAP 25
40/32 cal row
20 thrusters (75/55)
40 double unders
20 bar facing burpees
40 kettlebell swings (55/35)
20 abmat sit-ups
Home Workouts
AMRAP 30
100m odd object carry/run
20 odd object squats
400m run
20 air squats
50 double unders
Fitness
3 rounds
5 snatch dead
5 high pulls
5 snatch balance
5 overhead squat
Snatch
2-2-2-2-2 @ 70%
AMRAP 10
10 hang power snatch (75/55)
10 overhead squats (75/55)
10 toes to bar
Competitor
3 rounds
5 snatch dead
5 high pulls
5 snatch balance
5 overhead squat
Snatch
2-2-2-2-2 @ 70%
AMRAP 10
10 hang power snatch (75/55)
10 overhead squats (75/55)
10 toes to bar
Home Workouts
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Fitness
7min flow
10 muscle cleans (45/35)
5 strict press
5 jerk balance
200m row
5 rounds for time:
10 clean and jerks (95/65)
500m row
2min rest
Competitor
7min flow
10 muscle cleans (45/35)
5 strict press
5 jerk balance
200m row
5 rounds for time:
10 clean and jerks (135/95)
500m row
2min rest
Home Workouts
“Palace”
AMRAP 6:
2 Single DB Reverse Lunges
20 Double-Unders
4 Single DB Reverse Lunges
20 Double-Unders
6 Single DB Reverse Lunges
20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Single DB Power Snatches
20 Double-Unders
4 Single DB Power Snatches
20 Double-Unders
6 Single DB Power Snatches
20 Double-Unders
Continue to add (2) power snatches per round
Fitness
3 rounds
10 alt. cossack squats
10 barbell good mornings
10 calf raises
5 box jumps with step down
Clean and pull-up technique
EMOM 10
1st - unbroken set of kipping pull-ups not to exceed 10 or ring rows not to exceed 15
2nd - 2 squat cleans @ no more than 65% of 1 rep max
AMRAP 8
6 alt. single arm devils press (35/25)
100m run
Competitor
3 rounds
10 alt. cossack squats
10 barbell good mornings
10 calf raises
5 box jumps with step down
Clean and pull-up technique
EMOM 10
1st - unbroken set of kipping pull-ups not to exceed 10 or ring rows not to exceed 15
2nd - 2 squat cleans @ no more than 65% of 1 rep max
AMRAP 8
6 alt. single arm devils press (50/35)
100m run
Home Workouts
“Walk The Line”
5 Rounds For Time:
60 Double-Unders
40 Step-Back Lunges
20 Burpees
Fitness
3 rounds:
10 med ball squats
30sec plank shoulder taps
10 up/downs
1min bottom squat hold
For time:
50 wall balls (20/14)
50 alt. db hang snatch
50 abmat sit-ups
50 deadlifts (135/95)
50 wall balls (20/14)
Competitor
3 rounds:
10 med ball squats
30sec plank shoulder taps
10 up/downs
1min bottom squat hold
For time:
50 wall balls (20/14)
50 alt. db hang snatch
25 ghd sit-ups
25 abmat sit-ups
50 deadlifts (185/125)
50 wall balls (20/14)
Home Workouts
5 rounds for time:
200m run
20 sit-ups
20 odd object deadlifts
Fitness
3 rounds:
10 banded pull aparts
30 second plank
30sec bottom squat hold
8 jump squats
4 rounds for quality
8 kipping pull-ups
5 wide grip banded pull-ups*
10 banded triceps extenstions*
*1 second pause at the top of each movement.
5 rounds for time
10 power cleans (95/65)
8 pike push-ups
15 box jumps (24/20)
Competitor
3 rounds:
10 banded pull aparts
30 second plank
30sec bottom squat hold
8 jump squats
4 rounds for quality
8 kipping pull-ups
5 wide grip banded pull-ups*
10 banded triceps extenstions*
*1 second pause at the top of each movement.
5 rounds for time
10 power cleans (135/95)
10 pike push-ups
15 box jumps (24/20)
Home Workouts
2 rounds for time
30 burpees over dumbbell
400m run
30 alt. db squat cleans
400m run
Home Workouts
“Jelly Bellies”
3 Giant Sets:
9 Front Plank to Pushup Planks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups
Rest 2:00 between sets.
A “Giant Set” is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.
Fitness
2 rounds
200m run
15 calf raises
15 banded good mornings
30sec plank shoulder taps
For time:
800m run
50 alt. db snatch
100 double unders
30 alt. db snatch (35/25)
100 double unders
10 alt. db snatch
800m run
Competitor
2 rounds
200m run
15 calf raises
15 banded good mornings
30sec plank shoulder taps
For time:
800m run
50 alt. db snatch
100 double unders
30 alt. db snatch (50/35)
100 double unders
10 alt. db snatch
800m run
Home Workouts
AMRAP 15
50 double unders
20 alt. reverse lunges with dumbbell
20 sit-ups
Fitness
3 rounds:
10 hang muscle cleans
10 push press
10 up/downs
1min bottom squat hold
For time:
30 power cleans (95/65)
30 push jerks (95/65)
30 lateral bar over burpees
30 v-ups
30 front squats (95/65)
Competitor
3 rounds:
10 hang muscle cleans
10 push press
10 up/downs
1min bottom squat hold
For time:
30 power cleans (135/95)
30 push jerks (135/95)
30 lateral bar over burpees
30 v-ups
30 front squats (135/95)
Home Workouts
For time:
1 mile run
2min rest
8min max burpees
2min rest
1 mile run
Fitness
3 rounds:
10 banded pull aparts
30 second plank
30sec bottom squat hold
8 jump squats
4 rounds for quality
5 strict pull-ups or 8 ring rows*
5 wide grip banded pull-ups*
10 banded triceps extenstions*
*5second negative on the final rep of each movement.
5 rounds for time
20 wall balls (20#/14#)
8 pike push-ups
200m run
Competitor
3 rounds:
10 banded pull aparts
30 second plank
30sec bottom squat hold
8 jump squats
4 rounds for quality
5 strict pull-ups or 8 ring rows*
5 wide grip banded pull-ups*
10 banded triceps extenstions*
*5second negative on the final rep of each movement.
5 rounds for time
20 wall balls (20#/14#)
8 pike push-ups
200m run
Home Workouts
AMRAP 10
2,4,6,8...
handstand push-ups or pike push-ups
db hang clean
*15sec hollow after each round
Fitness
3 rounds
5 snatch dead
5 high pulls
5 snatch balance
5 overhead squat
Snatch
3-3-3-3-3 @ 60%
AMRAP 11
20 alt. db snatch (35/25)
20 alt. goblet lunges
15 abmat sit-ups
Competitor
3 rounds
5 snatch dead
5 high pulls
5 snatch balance
5 overhead squat
Snatch
3-3-3-3-3 @ 60%
AMRAP 11
20 alt. db snatch (50/35)
20 alt. goblet lunges
15 abmat sit-ups
Home Workouts
8 rounds for time:
10 alt. dumbbell hang squat cleans
10 db bent over rows each arm
15 air squats
200m run/300m row