For Time
Teams of 3
50 P Snatches 95/65
30 Pull-Ups
50 P Clean & Jerks 95/65
30 Pull-Ups
50 Thrusters 95/65
30 Pull-Ups
Buy Out 400m Team Run
RX+
50 P Snatches 135/95
15 Ring M/U
50 P Clean & Jerks 135/95
15 Ring M/U
50 Thrusters 135/95
15 Ring M/U
Buy Out 400m Team Run
Every 90 Sec x7
Set 1: 3 Reps @79%
Set 2: 1 Rep @84%
Set 3: 3 Reps @79%
Set 4: 1 Rep @87%
Set 5: 3 Reps @79%
Set 6: 1 Rep @90%
Set 7: 12 Reps @64%
Stimulus
*We’ll climb by 2% across all lifts over last week.
*% based on your 1RM Front Squat.
*Scoring your 12 Rep lift
Alternating on the min x10
Even min 15/12 Cal Row/Bike/Erg
Odd Min 12 Burpees
Scoring rounds completed of the 10 rounds total.
2 Min at each station
2 Rounds
Station 1 Bike for Cal
Station 2 II Unders/II Under practice
Station 3 Sit-Ups
Station 4 Cal Row
Station 5 Plank Hold
Station 6 Rest
20 Air Squats
10 BB Push Jerks
5 Cal Bike
10 Double DB Power Cleans
BB Warm up
Push Jerk Primer
Every 90 Sec x 6 sets
Set 1: 11 Deadlifts +11 Push Jerks
Set 2: 11 Deadlifts +9 Push Jerks
Set 3: 11 Deadlifts +7 Push Jerks
Set 4: 11 Deadlifts +5 Push Jerks
Set 5: 11 Deadlifts +3 Push Jerks
Set 6: 11 Deadlifts +1 Push Jerks
Stimulus
*We’ll use a single BB for both movements in todays beast builder.
*Start your first set between 40-50% of your 1RM Push Jerk
*The goal here is to gradually increase loading as the Jerks decrease.
*With rest built in, we recommend pushing for unbroken sets of Push Jerks
AMRAPx15
30 Box Jumps 24/20
30 Double DB Power Cleans 45/25
15 Burpees
RX+
Cal Row/Bike/Erg 30/25
30 Box Jump Overs 24/20
30 Double DB Power Cleans 50/35
10 Plate Jumps]
10 Kip Swings
10 BB Power Cleans/Snatches
BB Warm Up
Clean/Snatch Primer
Handstand Push Ups
Every 90 Sec x 5 Sets
1 set of Kipping Handstand Push Ups (Unbroken)
RX+
1 Set of Strict Handstand Push Ups
(Unbroken)
Stimulus
*This Handstand Push up piece is a repeat from last week.
*The goal of today is to beat last week’s effort.
*As a reminder, lets pick a # of unbroken Handstand Push Ups that you think you can sustain for 5 rounds.
*The goal is consistency across rounds here, as the score is the lowest of the 5 rounds.
On the 4:00 x5
50 II Unders
5 Pull-Ups
5 Power Cleans
RX+
50 II Unders
5 Bar Muscle Ups
5 Power Snatches
Stimulus
*We want rest built in to help preserve intensity, so cap these rounds at 3 min to allow for a 1 min rest.
*There is no time component to todays wod, at your score is the heaviest set of 5 power cleans or power snatches.
*Start around 55-60% of your 1RM for the first set and gradually build to a heavy set of 5.
2 Rounds
15 Air Squats
45 Sec Wall Sit
10 Cal Bike
Back Squat Primer
Set 1 (On the 0:00):9 Reps @78%
Set 2 (On the 2:00):7 Reps @85%
Set 3 (On the 4:00):5 Reps @92%
Set 4 (On the 6:00):3 Reps @97%
Set 5 (On the 8:00): 1 Rep @102%
Set 6 (On the 9:00):1 Rep @104%
Set 7 (On the 10:00):1 Rep @106-107%
Set 8 (On the 11:00):1 Rep @106-107%
Set 9 (On the 12:00):1 Rep @106-107%
Set 10 (On the 13:00):1 Rep @106-107%
Set 11 (On the 14:00):1 Rep @106-107%
Stimulus
*Today is the 4th ineration of these back sqaut waves.
*Increasing loads from last week, while maintaining the same exact rep scheme.
*Sets 1-4 are completed every 3 min.
*Sets 5-11 are completed every min.
*On sets 7-11, its your choice inside the range of 106-107%, based on how last weeks session went.
*The % are based of your 5RM Back Squats.
*Scoring your last set of 106-107%.
3 Rounds
9 Fronts Squats 95/65
7 Sit-Ups
5 Burpees
Run 200m
3 Rounds
9 Front Squats 95/65
7 Sit-Ups
5 Burpees
Run 200m
3 Rounds
9 Front Squats 95/65
7 Sit-Ups
5 Burpees
RX+
3 Rounds
9 Front Squats 95/65
7 T2B
5 Lateral Barbell Burpees
Row 30/21 Cal
3 Rounds
9 Front Squats
7 T2B
5 Lateral Barbell Burpees
Row 30/21 Cal
3 Rounds
9 Front Squats
7 T2B
5 Lateral Barbell Burpees
Hard Cap 22 Min
Teams of 2
AMRAPx20
20 Pull/Ups
30 Push Ups
40 Sit-Ups
50 Squats
Easy
1 Min Machine
1 Min Plate Lateral squats
1 Min Glute Bridges
1 Min Plate Counterbalance Squats
1 Min Wall Squats
Front Squat Primer
Every 90 Sec x 7 Sets
Set 1-3 Reps @77%
Set 2-1 Rep @82%
Set 3-3 Reps @77%
Set 4-1 Rep @85%
Set 5-3 Reps @77%
Set 6-1 Rep @88%
Set 7-12 Reps @62%
Stimulus
*Week 3 Of these Front Squat Waves.
*The % will stay 77% for each set of 3
*These % are based on your 1RM Front Squat.
*Scoring the set of 12 Reps
AMRAPx3
Max Rounds of Macho Man
RX 95/65
RX+135/95
Rest 3 Min
AMRAPx3
Max Rounds of Macho Man
Rx 135/95
RX+ 155/105
Rest 3 Min
AMRAPx3
Max Rounds of Macho Man
RX 155/105
RX+185/135
1 Round of Macho Man
3 Power Cleans
3 Front Squats
3 Push Jerks
Stimulus
*You’ll work through max rounds of the macho man complex in 3 min windows
*With 3 Min of rest build in, we’re looking to push hard durning these work intervals.
*Your score is each AMRAPx3 is the total completed rounds and reps.
*Each Round is 9 Reps
AMRAPx20
20 Sit-Ups
10 Russian KB Swings 1.5/1
20 Air Squats
10 Push Ups
20 Mountain Climbers
Running Clock
10 Unbroken II Unders
Rest
20 Unbroken II Unders
Rest
30 Unbroken II Unders
Rest
40 Unbroken II Unders
Rest
50 Unbroken II Unders
Rest
40 Unbroken II Unders
Rest
30 Unbroken II Unders
Rest
20 Unbroken II Unders
Rest
10 Unbroken II Unders
*Rest as needed between sets.
*All Reps must be unbroken or you repeat that # until you get it unbroken.
*If you cant do II Unders, spend the next 15 min working on them.
Warm-Up
1 Min
Easy Row
Alternating Box Step Ups
Air Squats
40 Sec
Moderate Row
Lateral Box Step-Up (20 sec each side)
Push Ups to Down Dog
Air squats
Thruster Primer
EMOMx7
Thrusters
Minute 1 -95/65
Minute 2 -115/85
Minute 3 -135/95
Minute 4 -135/95
Minute 5 -135/95
Minute 6 -115/85
Minute 7 -95/65
RX+
Min 1- 115/85
Min 2-135/95
Min 3-155/105
Min 4-155/105
Min 5-155/105
Min 6-135/95
Min 7-115/85
Stimulus
*Within each minute, you’ll complete one single unbroken set at the listed weight.
*Recored you total reps at each barbell
2 Rounds for time
20 Push Press 95/65
30 Box Step Ups
60 Lunges
200m Run
RX+
2 Rounds
20 Push Press 115/85
30 Single DB Box Step Ups 24/20-50/35
40 Burpees
50/40 Cal Row
