All

15-12-9
Empty Bar Hang Squat Cleans From the Knee
Empty Bar Strict Press
Steady Calories on the Air Bike (Female 9-7-5)

None

Every :30 for 6 Minutes
1 Squat Clean at 75-80%

All

None

5 Rounds
12/10 Calorie Row
12 Power Snatch 95/65lbs
Rest :60

Scale weight to allow for unbroken power snatches, even after rowing hard.
Beginner: 65/35
Intermediate: 75/45 or 8 Reps @ 95/65
Advanced: Rx

Competitor Extra

None

10-9-8-7-6-5-4-3-2-1
Burpee to 6 Target
Strict Pull Ups

If you are unable to perform 6+ unbroken strict pullups, use a band.

All

:30 Wall Sit
50 Waiters Carry, each Arm
:30 Wall Sit
100m Run

None

3 rounds for time of:
Ski 600m
40 Air Squats
10+10 Dumbbell Hang Clean and Jerk

Accumulate 150 Flutter Kicks in as few sets as possible

All

AMRAP 5 Minutes
30 Kettlebell High Pulls
5 Wall Walks
Row/Bike/Ski for Distance in Remaining Time

None

Zero Bounce Deadlift
4x4 @ 75-85% of 1RM

Heavier than 4/15/2019

All

None

AMRAP 10 Minutes
Climb the Ladder
10/7 Calorie Row/Bike/Ski
3 Push Press 115/75lbs
10/7 Calories
6 Push Press
10/7 Calories
9, 12, 15 etc.

Beginner: 75/45
Intermediate: 95/65
Advanced: Rx

(Athletes choice of machine but perform the same machine for full workout)

Competitor Extra

None

5 Rounds
200m Run
8 Deficit Kipping Handstand Push Ups , 4

QuickFit

40 Mountain Climbers
20 Jumping Jacks
10 Ring Rows or Pull Ups

None

Every 2 minutes until failure
Run 200m
5 Burpees
6-8-10-12-14-etc Kettlebell Swings

Add 2 reps KB swings each interval

2 Minutes foam roll upper back
2:00 Max reps push ups

All

None

Front Squat
6x2 @85%

All

None

AMRAP 4:00 x 4
4 Rounds
800/650m Bike
:60 Sandbag D-Ball Hold 100/70 (in front of body)
Max reps rope climbs in remaining time
Rest 2:00

Score is total rope climbs

Beginner: Ring rows or standing rope sled pulls; 50/30
Intermediate: 12 Rope Climbs; 70/50
Advanced: Rx

All

None

Weakness Warmup

Pick one based on your weaknesses
Run 1 Mile
Row 2000m
Ski 2000m
100 Bar Facing Burpees
Bike 100/70 Calories

Cap 12:00

All

Split Jerk Skill Work
35 Jerk from a Lunge: Start with feet in the split receiving position and a barbell in the front rack. Dip and jerk the bar overhead. Use an empty bar.

34 Pause Split Jerks: Pause in the initial dip and pause again in the split receiving position.
Start with an empty bar and add weight.

None

Split Jerk
1-1-1-1-1-1-1

Compare to 4/12/2019

All

None

Barbell Bicep Curls
312, then 115+

Banded Leg Extension
325

Competitor Extra

None

Every 6 Minutes for 30 Minutes
1,000/850m Ski or Row

QuickFit

3 rounds
20 backwards facing sled drag, build in weight
20 Lateral jumps over bench with hands on bench

None

EMOM 15
A) 30 Heavy Backwards Facing Sled Drag
B) 10+10 Dumbbell Bench Press (10 with one DB held at extension, then switch)
C) 15 Hip Bridges on Bench, weighted with single DB

600m recovery jog

All

10 PVC Pass Through
5 PVC Around the World/side
5 Overhead Squats

Stretch

Barbell Warm-Up
5 Reps of Each
Overhead Squat
Behind the Neck Snatch Grip Press
Snatch Balance
Power Position Squat Snatch
Hang Squat Snatch

None

Every :45 for 9 Minutes
1 Squat Snatch at 72.5-80%

All

None

10 Rounds
5 Deadlifts 225/155lbs
5 Strict Handstand Push Ups
25 Double Unders

Beginner: 135/85; :10 Handstand Hold + 5 Perfect Push Ups; 25 Plate Jumps
Intermediate: 185/135; Reduced ROM Strict HSPU
Advanced: Rx

Competitor Extra

None

3 Rounds
200 Sled Push (marching pace) (driveway there and back x 3)
21 Toes to Bar

All

2 rounds
12 Steps Death March
100m run
:30 Low Plank

None

4 rounds for time of:
8 Double Dumbbell Power Cleans
25 Double Dumbbell Front Rack Walking Lunge
35 Heavy Jump Ropes
25 Double Dumbbell Front Rack Walking Lunge
18/12 Push Ups

220 GHD Sit Ups

All

Hip Circle Glute Activation, 20 Steps in Each Direction
Then, 2 Steady Rounds
3 Wall Walks
9 Burpees
12 Back Squat Jumps w/ Empty Bar

None

Back Squat 2-2-2-2-2 @ 85%+

Compare to 4/3/2019

All

None

3 Rounds
120 Farmers Carry* 70/53
60 Handstand Walk
20 D-Ball Squats 100/70#

Carry needs to be heavy but is ideally unbroken

Beginner: 53/35; 40 High Plank Shoulder Taps; 50/30
Intermediate: 70/53; 30 Handstand Hand Lifts or Shoulder Taps; 70/50
Advanced: Rx

Competitor Extra

None

AMRAP 7 Minutes
Max Sets of 3 Bar Muscle Ups

All

1:00 Plank Hold,
Then 3 Steady Rounds
12 Heavy Russian Kettlebell Swings
10 Hollow Swings
8 Strict Pull Ups*

*Use a band if you cant perform in 2 sets

None

Touch and Go Power Clean to Push Jerk
5x5
(Heavier than 4/9/2019)

All

None

3 Rounds
75 Double Unders
20 Kettlebell Swings 53/35lbs
15 Burpees to 6 Target

Beginner: 25 Singles + 1 DU attempt x 5, 35/18
Intermediate: 40 Double Unders; 44/26;
Advanced: Rx

All

None

5 Rounds
250m Ski
15 Pull Ups
Rest 2:00

QuickFit

3x10m shuttle run
5 Burpees
2x10m shuttle run
5 Burpees
1x10m shuttle run

None

Every 3:00 for 15:00
Bike 750/600m
Run 200m

2 rounds
40 High Plank Shoulder Taps
20 High Plank Knee to Opposite Elbow (controlled)

All

Move Steadily Through:
25 Single Leg Hop, Left
25 Duck Walk
25 Single Leg Hop, Right
25 Duck Walk
Then, 25 Banded Good
Mornings

None

Zero Bounce Deadlift
53 @ 75-85% of 1RM

Heavier than 4/8/2019

All

None

For Time
10 Squat Snatch 135/95lbs
Run 400m
30 Pistols
Run 400m
10 Squat Snatch 135/95lbs


Beginner: 85/50#; 30 Lateral Box Step Ups (minimize use of bottom leg)
Intermediate: 115/75#; Assisted Pistols

All

None

AMRAP 10 Minutes
Max Sets of 10/7 Unbroken Push Ups

Elevate your hands if your push ups break down. We want push ups, not worm ups.

QuickFit

30 Steps Walking Lunge
30 Flutter Kicks
30 High Plank Shoulder Taps
30 Pulls Alternating Arm Ski

None

AMRAP 16
200/175m alternating arm ski
15 Wall Balls
15 Sit Ups
:30 Side Plank (alternate each round)

3 sets
10 GHD Hip Extensions + :20 Hip Extension Hold

All

None

With a partner
Row 100/75 Calories
150 Double Unders
50 Strict Pull Ups
Bike 100/75 Calories
50 Strict Pull Ups
150 Double Unders
Row 100/75 Calories

One person works at a time, switch at any time

Beginner: 150 Plate Jumps or 250 Single Unders; Ring Rows
Intermediate: Banded Strict Pull Ups
Advanced: Rx

All

Memorial Park Trail Run WOD 2019

Run/Walk 2.5 Miles
then
10 rounds of:
30 Air Squats
20 Push Ups
10 Alternating Dumbbell Snatch
then
Run/Walk 2.5 Miles

All

Pick one based on your weaknesses
Run 1 Mile
Row 2000m
Ski 2000m
100 Bar Facing Burpees
Bike 100/70 Calories

None

5 Reps of Each w/ Empty Bar
Strict Press
Pause Dip + Push Presses

Repeat With a Light Load

Strength
Push Press
2-2-2-2-2
Climbing in weight. All five sets should be challenging. Start work sets around 75%. Go Heavier than 4/5/2019

All

None

310 Seated Dumbbell Strict Press
1 Set for Max Reps
then
325 Calf Raises. Either hold two dumbbells or add sandbag/barbell on back

All

1:00 Row
20 Air Squats
10 Burpees

None

With a partner
From 0:00 10:00
Complete 120 Wall Balls
One partner must hold a high plank (Advanced Handstand Hold)

At 10:00
Row 2000m
One partner must hold plate overhead 45/25

All

3 Steady Rounds
10 Strict Pull Ups*
10 Medball Cleans
12/8 Calorie Air Bike

If you cannot perform 10 strict pull ups in 2 sets, use a band for your 10 reps. This will help build strict capacity!

None

Touch and Go Power Snatch
55
Building in weight
(Heavier than April 4th)

All

None

Every 2:00 Until Failure
2 Rope Climbs
7 Front Squats 95/65lbs (from the floor)
Add 10/5lbs each round

Beginner: Start at 65/45; 12 Ring Rows
Intermediate: Rx
Advanced: Start at 135/85
Competitor: Start at 165/115

QuickFit

5-4-3-2-1
Med Ball Squat Clean
Run 100m

None

3 rounds for time of:
18 Wall Balls
24 Sit Ups
18/12 Calorie Bike
12 V-Ups

Rest 1:00

3:00 seated straddle stretch

All

3 Steady Rounds
5+5 Single-Arm Dumbbell Hang Clean and Jerk
:15 Parallette L-Sit Hold
10 Dumbbell Pause Goblet Squats

None

Back Squat
4x5 @75%

All

None

21-15-9
Hang Clean and Jerk 115/75lbs
Toes to Bar
Lateral Bar Burpees

Beginner: 75/50#; Hanging Knee Raise
Intermediate: 95/65; Feet to eye level
Advanced: Rx

All

None

3 Rounds
12/8 Calories on Air Bike
1 Max Set of Ring Muscle Ups

QuickFit

2 rounds
:30 Squat Hold
:30 High Plank Shoulder Taps
:30 Flutter Kicks

None

6 rounds for time of:
Row 250/200m
5+5 Single Dumbbell Thrusters
5+5 Single Arm Ring Row

Accumulate 30 reps of plank ups on rower

All

5 Minute Bike or Row
then
Stretch

Barbell Warm Up
5 Reps of Each with empty bar
Muscle Clean
Pause Front Squat
Power Position Squat Clean
Hang Squat Squat Clean

Repeat with a Light Weight on the Bar

None

Every :45 for 9 Minutes
1 Squat Clean at 72.5-80%

All

None

AMRAP 10 Minutes
10 Goblet Hold Box Step Ups 70/53lbs, 24/20
10 Calories on Rower

Beginner: 35/18#
Intermediate: 53/35#
Advanced: Rx

Competitor Extra

None

For Time
Run 400m
40 Chest to Bar Pull Ups
Run 400m

C2B must be performed in sets of 5 or more.

QuickFit

Run 200m
40 Plate Jumps
10 Plate Ground to Overhead

None

10 Rounds for time of:
Sled Push (there and back)
8 Alternating Dumbbell Snatch
24 Double Unders

2 rounds
15 Lateral Hip Circle Steps
10 Hip Circle Glute Bridge

All

1:00 Superman to Hollow Rock rolls
Then 2 Steady Rounds
10 Empty Bar Pause Overhead Squats
10/7 Calorie Bike
5 Burpee Broad Jumps

None

Zero Bounce Deadlift
4x4 @ 72.5-82.5% of 1RM

All

None

3 Rounds
21 Overhead Squats 95/65lbs
21 Bar Facing Burpees

Beginner: 55/35; 15 Bar Facing Burpees
Intermediate: 75/50
Advanced: Rx

All

None

30-50 Strict Handstand Push Ups
Each break, complete 30 Double Unders
10 Minute Cap

All

1:00 Ski
1:00 Banded Good Mornings
1:00 Mountain Climbers

None

Ski 40/30 Cal
40 Kettlebell Swings
10 Burpees

Rest 2:00

Ski 30/20 Cal
30 Kettlebell Swings
10 Burpees

Rest 2:00

Ski 20/15 Cal
20 Kettlebell Swings
10 Burpees

3 rounds
12 Ring Rows
:20 Ring Support Hold

Endurance

None

1600m run, rest, 1200m run, rest, 800m run, rest, 400m run
(Rest begins with 2 min and decreases :30 sec each round)

All

Accumulate 20/12 Tempo Push Ups, break as needed
then
2 rounds
6+6 Bent over Dumbbell Row
Run 100m

None

Dumbbell Bench Press
3x15
1 Set for Max Reps

All

None

AMRAP 15 Minutes
5 Sandbag Cleans 100/70
10 Pull Ups
15/10 Calorie Ski or Bike

Beginner: 50/30; :15 Hang from Bar + 5 Ring Rows
Intermediate: 70/50; 5-7 Pull Ups
Advanced: Rx
Competitor: 150/100

All

1 partner holds handstand while other partner performs 10 Barbell Good Mornings
1 partner hands from bar while partner performs 10 box jumps (24/20)
1 partner performs single under jump rope while partner performs 10 wall balls

None

Partner "Nutts"
10 Handstand push-ups, each
250/175 pound Deadlift, 15 reps, each
25 Box jumps, 30 inch box, each, alternating each rep
50 Pull-ups (split up)
100 Wallball shots, 20 pounds, 10' (split up)
200 Double-unders (split up)
Run 400 meters with a 45lb plate (both at the same time)

Cap 25:00

Partners will each perform the HSPU, Deadlifts, and Box Jumps with one working at a time.
Partners will split the reps on the pull-ups, wall balls, and double unders
Partners will run at the same time, each carrying a plate

All

None

4x12 Dumbbell Skull Crushers
4x10 Reverse Barbell Lunges (back rack, taken from rack)

All

None

Pick one based on your weaknesses
Run 1 Mile
Row 2000m
Ski 2000m
100 Bar Facing Burpees
Bike 100/70 Calories

Cap 12:00

All

None

Every 3 Minutes for 15 Minutes
20/12 Calories on Air Bike Max Effort

All

2 rounds
10 Banded Good Mornings
10 Squat Jumps
5 D-Ball Deadlifts

None

5 rounds for time of:
8 Burpee Box Jump Overs
4 D-Ball Clean to Shoulder
200m Run*

Perform the last round carrying the D-Ball

15 Hanging Leg Lifts
30 Sit Ups
45 Flutter Kicks

All

None

Split Jerk Skill Work
35 Jerk from a Lunge: Start with feet in the split receiving position and a barbell in the front rack. Dip and jerk the bar overhead. Use an empty bar.

34 Pause Split Jerks: Pause in the initial dip and pause again in the split receiving position.
Start with an empty bar and add weight.

Strength
Split Jerk 1-1-1-1-1-1-1

All

10 PVC Pass Through
5 PVC Around the World/side
5 Overhead Squats

Stretch

Barbell Warm-Up
5 Reps of Each
Overhead Squat
Behind the Neck Snatch Grip Press
Snatch Balance
Power Position Squat Snatch
Hang Squat Snatch

None

EMOM for 12 Minutes
1 Squat Snatch at 70-80%

All

None

AMRAP 16 Minutes
50 DB Front Rack Lunge Steps 50/35s
1-3 Strict Muscle Ups
Alternate full rounds with a Partner

Beginner: 30/15s; 7 Ring Rows or 3 False Grip Ring Pull Ups
Intermediate: 40/25s; 3 Banded Ring Transitions
Advanced: Rx

Competitor Extra

None

3-6-9-12-15-18-21
Toes To Bar
Complete a 15/12 Calorie Row after each set, NOT including the set of 21.

QuickFit

30 Steps Walking Lunge
20 Pulls on rower
10 Banded Good Mornings

None

Every 3:00 for 18:00
Row 500/400m

Round 1+4 :30 Low Plank
Round 2+5 :30 Side Plank
Round 3+6 :30 Side Plank, other side

2:00 Elevated Puppy Dog (Shoulder) stretch
1:00/side Foam Roll IT Band

All

2 Steady Rounds
Run 400m, Increasing Speed
15 Jump Squats*
10 Strict Pull Ups

*Round 2 use empty bar in back rack, emphasize good squat positions, not speed

None

Back Squat 2-2-2-2-2 @ 85%+

All

None

5 Rounds
Run 200m
10 Hang Squat Cleans 155/105lbs

Time cap: 15:00.
Scale the weight on the cleans to allow you to complete every round in 2-3 sets. It should be challenging, but possible to hang on for multiple reps every time you pick up the bar.

Competitor Extra

None

10-8-6-4-2
Burpee Box Jump Overs 24/20
Bar Muscle Ups

All

3 rounds
7 Burpees
1 Sled Push (build to working weight)

None

Ski 60/45 Cal
6 Sled Push (there and back is 1)
Ski 40/30 Cal
4 Sled Push
Ski 20/15 Cal
2 Sled Push

2 sets
:30 Star Plank/side
:30 GHD Hip Extension Hold

All

D-Ball/Sandbag Skill Warm Up
With a Partner, Move Through 2 Steady Rounds, splitting work:
200 D-Ball Carry
20 D-Ball Squats
10 D-Ball Cleans
Then, Each Athlete Accumulates 1:00 In a Ring Support Hold

None

Touch and Go Power Clean to Push Jerk
55 Building in weight

Compare to 5RM on 3/28/2019

All

None

AMRAP 15 Minutes, Alternating full rounds with a Partner
3 D-Ball Cleans 50-150lbs
50 D-Ball Carry
6 Ring Dips
Beginner: :20 Ring Support Hold; 50/30
Intermediate: 70/50; 3 Ring Dips (Full ROM!)
Advanced: 100/70
Competitor: 150/100

All

None

3 Rounds
18/12 Calories on Air Bike
18 Pull Ups
Time cap: 9:00

All

1:00/side Foam roll calves
then
2 rounds
30 Plate Jumps
5 Plate Ground to Overhead
5 Plate Squats

None

AMRAP Kelly
AMRAP 20
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball to 10/9 target

All

None

Zero Bounce Deadlift
53 @ 70-82.5% of 1RM

All

None

AMRAP 9 Minutes
4 Thrusters 135/95lbs
8 Toes to Bar
12 Bar Facing Burpees

Beginner: 85/50#; Hanging Knee Raise or Med Ball Sit Ups
Intermediate: 105/75
Advanced: Rx

All

None

AMRAP 4:00 x 3
Rest 2:00
35/27 Calorie Row
Max Rep Push Ups In Remaining Time (Score is total Push Ups)

All

2:00 Bike
then
2 rounds
:20 Arm Circles, each direction
5 Slow Descent Push Ups

None

AMRAP 12
36/24 Heavy Jump Ropes
Bike 12/8 Calories
8+8 Single Arm Dumbbell Bench Press (other hand holds second dumbbell at extension)

315 GHD Sit Ups

All

None

With a partner
Row or Ski 5000m for time
Switch every 2:00

Perform 1 round of strict Cindy during your rest

5 Strict Pull Ups/Banded Pull Ups/Ring Rows
10 Push Ups
15 Air Squats

All

None

Push Press
2-2-2-2-2
Climbing in weight. All five sets should be challenging. Start work sets around 75%

All

None

Bench Press, 410
Banded Lat Pull Downs, 310
Romanian Deadlift, 310

All

None

Every 4 Minutes for 32 Minutes
500m Row

QuickFit

None

5 rounds for time of:
5 Lateral Burpees over Rower
15/10 Calorie Row
15 Kettlebell Swings

All

3 Steady Rounds
15 Heavy Russian KB Swings
10 Wallballs
:30 Low Plank Hold

None

Touch and Go Power Snatch
55
Build to a heavy set

All

None

3 Rounds
25 Wallballs 20/14lbs
20/15 Calorie Bike
15 Toes to Bar

Time cap 15:00

Beginner: 14/10# Med Ball Sit Ups or Hanging Knee Raises
Intermediate/Advanced: Rx

QuickFit

15-10-5
American Kettlebell Swing
3-2-1
Plank Walk Outs

None

10 rounds for time of:
5 Burpees
10m D-Ball Carry
10 Alternating Jumping Lunges
10m D-Ball Carry

4:00 Row:

1:00 Slow
1:00 Moderate
1:00 Fast
1:00 Slow

Endurance

None

1600m run

Endurance

None

400m run

All

None

AMRAP 12 Minutes
Run 200m
15 Push Ups
15 Sumo Deadlift High Pull 75/55lbs

Beginner: 5 Push Ups + :15 Plank; 55/35
Intermediate: 10 Push Ups
Advanced: Rx

Competitor Extra

None

For Time
30 Ring Muscle Ups
EMOM including 0:00 complete 10/7 Calories on Bike

Time cap 12:00

QuickFit

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

All

None

Back Squat
5x3 @ 80%

All

None

EMOM 12 Minutes
1 Squat Clean at 70-80%

All

None

Every 5:00 for 15:00
Row 600m
20 Kettlebell Snatch 53/35lbs (10+10)
Max Box Jump Over 24/20 In Remaining Time
(Score is total Box Jump Overs)

Beginner: 35/18; Box Step Overs
Intermediate: 44/26; 20/16
Advanced: Rx

All

None

Death by Chest to Bar Pull
Ups
Minute 1 1 CTB
Minute 2 2 CTB
Minute 3 3 CTB
Etc

QuickFit

None

EMOM 20
A) Ski 200/175m
B) Run 200m

All

None

Zero Bounce Deadlift
4x4 @ 70-80% of 1RM

All

None

AMRAP 12 Minutes
2 Overhead Squats 95/65lbs
1 Bar Muscle Up
4 Overhead Squats 95/65lbs
2 Bar Muscle Up
6 Overhead Squats 95/65lbs
3 Bar Muscle Up
8/4, 10/5, etc...

The first half of this workout should allow you to move quickly between movements. You'll need to strategically partition your reps in the later rounds. The overhead squat should be light enough to allow you maintain large sets.

Beginner: 55/35; Strict Banded Pull Ups
Intermediate: 75/50; Chest to Bar Pull Ups (singles OK)
Advanced: Rx

All

None

For Time
20-16-12-8
Row for Calories
Handstand Push Ups

QuickFit

2 rounds
Bike 7/4 Calories
4 Dumbbell suitcase deadlift/side
:20 Squat Hold

None

AMRAP 5:00 x 3
Bike 30/20 Calories
then AMRAP
8 Burpees
10 Alternating Dumbbell Snatch
12 Air Squats
Rest 2:00

1:00 Low Plank
1:00 Wall Sit
1:00 Flutter Kicks