All

None

Press Grip Bench Press
55 @ 80%+ of 5RM
Heavier than last week

All

None

Team Series WOD 18.8
For time:
30 synchro toes-to-bars
40 synchro single-arm dumbbell snatches
50 synchro dumbbell box step-overs
40 synchro single-arm dumbbell snatches
30 synchro toes-to-bars

M 50-lb. dumbbells, 24-in. box
F 35-lb. dumbbells, 20-in. box

Time cap: 15 minutes

All

EMOM 9
A) 2 Wall Walks
B) :30 Low Plank Shoulder Activations
C) :30 Row (fast) + :30 recovery pace air squats

2018 Team Series Event 6

2 rounds for time of:
100-cal. row (total, switching every 25)
50 handstand push-ups (total)

Time cap: 20 minutes

All

3:00 Banded Glute Activation
Forwards
Backwards
Laterally

2 Rounds
Run 200m
10 Empty Bar Thrusters

None

Back Squat 4-4-4-4 @ 87.5%

All

None

AMRAP 15 Minutes

15 Wallballs 20/14lbs
25 Sit Ups
25' Handstand Walk or 25' Bear Crawl

Beginner: 14/10#
Intermediate: 25 second handstand hold then bring feet off wall and attempt to balance before coming down
Advanced: Rx
Competitor: 30/20# WB; 15 GHD Sit Ups

Competitor Extra

None

Run 5K

Come out smooth and build your pace throughout

QuickFit

Run 400m
Gym Length Alternating High Kicks
Gym Length Walking Lunge with Twist
1/2 Gym Length Floor Sweeps
1/2 Gym Length Duck Walk

None

AMRAP 20
10 Burpees
15/10 Calorie Row
20/15 Push Ups
25 Air Squats
30/20 Heavy Jump Ropes

All

Run 800m
10 Wall Walks

None

Strict Shoulder Press
2x10 Warmup

then

1 Rep every :90 for 12 Minutes
As Heavy as possible

All

None

For Time
40 Single Arm DB Hang Clean and Jerk 50/35lbs
100 Double Unders
30 Chest to Bar
100 Double Unders
20/15 Calorie Bike
100 Double Unders
10 Bar Muscle Ups

Time Cap 15:00
Open workout-style...get as far as you can!"

Beginner: 30/15; 30 Ring Rows; 10 Banded Strict Pullups; 100 Singles
Intermediate: 40/25; Chin over bar Pull Ups & C2B PU; 60 DU
Advanced: Rx

Competitor Extra

None

Ski 150m x 15
Rest :30

QuickFit

5 rounds
5 jump squats
6 dumbbell snatch, 3 then 3

None

Every 3:00 for 15:00
2 Driveway Lengths sled push
15 Wall Balls
15 Med Ball Sit Ups
Rest until next 3 minute segment

1:00 Wall Sit
200m jog
1:00 Wall Sit

All

20 PVC Wrist Rotations
then
3 Hip Power Clean
:10 Pause Front Squat
3 High Hang Power Clean
:10 Pause Front Squat
3 Low Hang Power Clean
:10 Pause Front Squat

3 Hip Squat Clean
3 High Hang Squat Clean
3 Low Hang Squat Clean

None

Pause Hip Position Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

All

None

Every 3:00 x 4
10 D-Ball over Shoulder 100/70
25 Box Jump Overs 24/20"

If you finish early, rest until the start of the next 3 minute window. If you can't complete it, restart on the deadlifts at the 3,6 and 9 minute mark. Volume should be scaled to ensure everyone has time to rest for the first two rounds. Score is total reps completed.

Beginner: 8 Cleans 70/50; 15 BJO 20/16"
Intermediate: 20 BJO
Advanced: Rx

Competitor Extra

None

6 Rounds
Sprint 10/7 Cals on Bike
5 Bar Muscle Ups

Rest :90

QuickFit

3 rounds
7 Bench Dips
14 Lateral bench jump overs with hands on bench

None

3 rounds
50 Steps Walking Lunge
30/21 Calorie Row
10 Rower Pike Ups

3x6 per side buglarian split squat on bench

All

3 Rounds
10 Single Leg Kettlebell Romanian Deadlift (right leg)
10 Single Leg Kettlebell Romanian Deadlift (left leg)
400m Bike
10 Push Ups

None

Deadlift
3x3

Heavier than Week 1
Controlled descent, no excessive bouncing

All

None

3 Rounds
25 Thrusters 75/55lbs
15 Bar Facing Burpees
5 Strict HSPU

Time cap: 15:00
Thrusters should be light enough to perform in 2 sets or less every round

Beginner: 20 Thrusters, 55/35; 5 Strict Seated Double Dumbbell Press or :25 Handstand Hold
Intermediate: 20 Thrusters @ 75/55; 3 Strict HSPU or Reduced ROM
Advanced: Rx

Competitor Extra

None

Every 3:00 for 15:00

Complete one max set of Kipping Ring Dips

If you're unable to perform 10+ kipping ring dips, scale to strict banded parallel bar dips or dips off bench

QuickFit

4-3-2
Plank Walk Outs w/ push up
10m Shuttle runs
Ski (Calories)

None

3 rounds
21 Arnold Presses
Run 200m
Ski 250/225m

Accumulate 40 reps good mornings hugging plate to chest, light weight

All

None

Back Squat
5x5 @ 77.5%

All

None

For Time
Run 400m
20 Squat Snatch 95/65lbs
Run 400m

Pick a weight you can hang on to for a big set. No singles today!

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx
Competitor: 115/75

All

None

Row 1500m x 4

Rest 3:00

Times should be within :05 seconds each interval

QuickFit

3 rounds
20 mountain climbers
10 standing bent over double dumbbell row

None

5 rounds for time of:
5 Pull Ups or Ring Rows
10 Push Ups
15 Squats
250/225m row

Accumulate 1:00 Star Plank on each side

All

None

Press Grip Bench Press
55 @ 80% of 5RM

All

None

4 rounds
30-25-20-15 Kettlebell Swings, 53/35
1 D-Ball Clean to Shoulder + 40' D-Ball Carry. Repeat on other shoulder. 100/70

Beginner: 35/18; 60/40 sandbag
Intermediate: 44/26; 70/50
Advanced: Rx

All

None

5 rounds for time of:

50 double-unders (each)
50-ft. synchronized overhead lunge

50-lb./35-lb. dumbbell

Time cap: 15 minutes

All

In 5 minutes
3 rounds
12 Wall Balls
9 Push Ups
then
Banded Glute Activation with remaining time

None

Back Squat 4-4-4-4 @ 85%

All

None

3 Rounds
30 Double Dumbbell Deadlift/Kettlebell Deadlift
Run 400m

Beginner: 30#/15 or 18#
Intermediate: 40# or 44/25 or 26#
Advanced: 50 or 53#/35#

The goal with the deadlift is to use an ucommon stimulus. Dumbbells, KBs, Sandbags, etc.

All

None

Row 5k

Each 1k split should be slightly faster than the last, Build your pace throughout the entire 5k

QuickFit

30-20-10 High Plank Shoulder Taps
300-200-100m Bike

None

4 rounds
50 Strict Plate Press 45/25*
Bike 1000m
Rest 1:00

*Perform 7 V-Ups every time you stop (no resting in the hang)

Round 2: 40 Plate Press
Round 3: 30 Plate Press
Round 4: 20 Plate Press

3x15 GHD Hip Extensions with :15 hold on last rep
Rest as needed between sets

All

40 Band Pull Aparts
10 Palms Down, 10 Palms Up x 2

Then

EMOM 4:00
10 Burpees
AMRAP PVC Good Mornings in time remaining

None

Strict Shoulder Press
210

then

3 Reps every 3:00 for 12 Minutes
As Heavy as Possible

All

None

AMRAP 10 Minutes
2 Rope Climbs
4 Power Cleans 205/135
6 Deficit Kipping Handstand Push Ups 4/2

Beginner: 10 Ring Rows; 135/85#; 5 Deep Push Ups on Paralettes
Intermediate: 165/115#; Rx HSPU
Advanced: Rx

All

None

Row 500m x 6
Rest 1:00

Pick a challenging pace but you should stay within :01-:02 seconds from the previous round

QuickFit

AMRAP 2
1-2-3-4-5-etc
Burpees
Air Squats

None

AMRAP 15
Ski 200/175m
8 Dumbbell Power Cleans
8 Weighted Box Step Ups with 2 Dumbbells
8 Push Ups on Dumbbells
20 banded lateral plank walk

50 Sit Ups for time

All

20 PVC Pass Through
then
:10 Pause Overhead Squat
3 Hip Power Snatch
:10 Pause Overhead Squat
3 High Hang Power Snatch
:10 Pause Overhead Squat
3 Low Hang Power Snatch

3 Hip Squat Snatch
3 High Hang Squat Snatch
3 Low Hang Squat Snatch

None

Pause Power Position Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than 9/5/2018

All

None

3 Rounds
20 Sit Ups
15 Thrusters 115/75lbs
10 Box Jumps 30/24"
5 Bar Muscle Ups

Rest 2:00

Target time is <4 minutes per round. Thrusters should be 3 sets or less.
Beginner: 75/55; 20/16" Box Jumps; 5 Strict Pull Ups with smallest band possible
Intermediate: 95/65; 26/22" Box Jumps; 2-3 Bar Muscle Ups or 5 Unbroken Pull Ups/Chest to Bar Pull ups
Advanced: Rx
Competitor: 4 rounds (rounds should take <3 minutes per round)

Competitor Extra

None

Accumulate 120 Push Ups in as few sets as possible

Rest less than :60 between sets

QuickFit

2 rounds
Row 7/4 Calories
4 Plank Walk Outs

None

3 rounds for time of:
Row 35/25 Calories
Run 200m
20 Alternating Dumbbell Snatch
Run 200m

3 sets
20 Ring Mountain Climbers

All

6:00 Steady AMRAP (no score)
10 Good Mornings
10 Push Press
5 Strict Pull Ups
Run 100m

None

Deadlift 1-1-1-1-1

All

None

3 Rounds
25 Toes to Bar
15 Dumbbell Push Press 50/35#
5 Squat Cleans 205/135lbs

Beginner: 15 T2B or Hanging Knee Raise; 30/15#; 135/85;
Intermediate: 20 T2B; 40/25#; 165/115
Advanced: Rx

Competitor Extra

None

15-12-9-6-3
Kipping HSPU
Complete 50 Double Unders between each set

QuickFit

None

AMRAP 2
10 Sit Ups
20 Flutter Kicks

QuickFit

None

AMRAP 10
10 Kettlebell Swings
20 Squats
30 Alternating Single Unders

All

None

Back Squat
5x5 @ 75%

All

None

3 Rounds
25 Wallballs 20/14lbs
1 Legless Rope Climbs
50 Double Unders

Time cap: 12:00. Scale wall ball and double under volume to preserve intensity.

Beginner: 20 Wall Balls 14/10#; 12 Ring Rows; 60 Single Unders
Intermediate: 20 Wall Balls; 2-4 pulls legless then use legs rest of the way up and down the rope; 35 double unders
Advanced: Rx

All

None

Press Grip Bench Press
Find 5RM

All

None

Every 3:00 for 15:00 Complete:
10 Lateral Burpees over Rower
20/15 Calorie Row
30 Handstand Walk

Beginner: 8 Burpees, 16/12 Cal Row, 30' Backwards Bear Crawl
Intermediate: :30 Handstand Hold then 1-2 HS Walk attempts
Advanced: Rx

Score is distance HS Walk

All

None

Memorial Park WOD

Every 2 min for 5 Rounds
10 Burpees
50 Yard Sprint

At 10 min
Run one loop of the purple trail

At 35 min
Every 2 min for 5 Rounds
10 Burpees
50 Yard Sprint

Each effort is for time

All

AMRAP 4
Row 500m
then
Banded Glute Activation with remaining time

None

Back Squat 4-4-4-4 @ 82.5%

All

None

7 Rounds
2 Rope Climbs
14 Alternating Pistols

Beginner: 14 Step Back Lunges or Pistols to a box; Driveway Length Sled Rope Pull
Intermediate: Upright assisted pistols or lateral box step downs; 10' or 12' rope climbs
Advanced: Rx

QuickFit

1:30 Jump Rope Singles
1:00 Air Squats
0:30 Burpees (count reps)

None

EMOM Until Failure
Even Minutes: 8 Kettlebell Swings + 8 Goblet Squats
Odd Minutes: 10 Burpees (add one burpee every round)

*Start at a number you can perform in 30 seconds

Score is total burpees completed

3:00 recovery row or bike

All

40 Band Pull Aparts
10 Palms Down, 10 Palms Up x 2

Then

5 Minute Steady AMRAP (not scored)
10 Double Unders or 10 Singles + 1 DU Attempt
10 Lunges
10 Double Unders or 10 Singles + 1 DU Attempt
5 Push Ups

None

Strict Shoulder Press
2x10

then

2 Rep every 2:00 for 12 Minutes
As heavy as possible

All

None

For Time
20 Back Rack Lunge Steps 135/95lbs
100 Double Unders
100 Push Ups
100 Double Unders
20 Back Rack Lunges

Lunges will be taken from the ground so pick a weight you can clean to your back and then perform the 20 steps unbroken.

Beginner: 95/55; 50 Single Unders then 1:00 double under attempts then 50 single unders; 60/40 Push Ups
Intermediate: 115/75; 40-60 Double Unders; 80/55 Push Ups
Advanced: Rx

Competitor Extra

None

Run 3 miles

Come out smooth and build your pace throughout

QuickFit

3 rounds
12 Russian Kettlebell Swings
100m Run

None

For time:
Bike 7000/6000m

Every minute perform 2 D-Ball Cleans over Shoulder

2 rounds
:45 side forearm plank, each side

All

20 PVC Wrist Rotations
then
:10 Pause Front Squat
3 Hip Power Clean
:10 Pause Front Squat
3 High Hang Power Clean
:10 Pause Front Squat
3 Low Hang Power Clean

3 Hip Squat Clean
3 High Hang Squat Clean
3 Low Hang Squat Clean

None

Pause Power Position Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS

All

None

3 Rounds

4-3-2
Ring Muscle Up
Squat clean 185/125

Rest 2:00

Competitor Extra

None

5 Rounds
10 Toes to Bar
Jog 200m

If an athlete has good Toes to Bar, feel free to push the pace on the run, but the goal should be unborken sets of T2B all 5 rounds

QuickFit

5 rounds
5 Air Squats
1 Gym Length Shuttle Run

None

6 rounds
15 Wall Balls
15/10 Calorie Ski

Rest 1:00

3 sets
:30 Low Ring Plank
:10 Bottom of Ring Push Up Hold
Rest as needed between sets

All

5-5-5 Plank Walk Outs
15-10-5 Goblet Squats
15-10-5 Ring Rows

None

Deadlift 2-2-2-2

All

None

25-20-15-10-5
Front Squat 115/75
Pull Ups

The front squats should be performed in 2 sets or less each round. If you can't perform 15 unbroken pull ups, scale the pull up volume:
20-16-12-8-4 or 15-12-9-6-3

Beginner: 75/45; Banded Pull Ups or Ring Rows
Intermediate: 95/60#
Advanced: Rx

All

None

Strict Ring Dips

10x4

Rest as needed

QuickFit

2 rounds
8/8 Bird Dogs
8 Burpees

None

4 rounds for time of:
Row 24/18 Cal
8/8 Dumbbell Hang Power Clean and Jerk, single dumbbell
12 Steps Dumbbell Front Rack Walking Lunge, switch rack side each round

120 Flutter Kicks (L+R = 1)

All

None

Back Squat
5x5 @ 72.5%

All

None

AMRAP 6 Minutes

40 Bar Facing Burpees
30 Overhead Squats 95/65lbs
Max DB Box Step Overs in remaining time
(24/20" 50/35s)

Beginner: 30 BFB; 20 OHS @ 45/35#; 30/15#
Intermediate: 30 BFB; 20 OHS @ 75/55#; 40/25#
Advanced: Rx

All

None

Row 1k x 4
Rest 2:00

Splits should be within :05 of each other

QuickFit

30 High Knees
30 Butt Kickers
30 Mountain Climbers
15 High Knees
15 Butt Kickers
15 Mountain Climbers

None

8 rounds
15m Sled Push
8 Kettlebell Swings
8 Goblet Squats
8 Ring Rows

2 sets
20 GHD Sit Ups or Heavy Med Ball Sit Ups

All

20 PVC Pass Through
then
:10 Pause Overhead Squat
3 Hip Power Snatch
:10 Pause Overhead Squat
3 High Hang Power Snatch
:10 Pause Overhead Squat
3 Low Hang Power Snatch

3 Hip Squat Snatch
3 High Hang Squat Snatch
3 Low Hang Squat Snatch

None

Pause Power Position Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

All

None

5 Rounds
6 Touch and Go Clean & Jerk 135/95lbs (unbroken)
12 Pull Ups
Rest 2:00

Scale clean and jerk weight as appropriate to stay unbroken.

All

3 rounds
7 Tuck Ups
8 PVC Overhead Squats
9 Plate Jumps

None

With a partner, split reps any way with one person working at a time:
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30 Calorie Row

QuickFit/Beginner: 30 Steps Single Dumbbell Overhead Walking Lunge instead of OHS; Med Ball Sit Ups instead of T2B
Intermediate: 75/45#

All

Run 600m
30 Wall Balls
3:00 Banded Glute Activation (15 steps each direction)

None

Back Squat 4-4-4-4 @ 80%

All

None

AMRAP 12 Minutes

15 KB Swings 53/35lbs
10 Burpees to 6" Target
5 Strict Handstand Push Ups

Beginner: 35/18; 1 Wall Walk or :15 Handstand Hold or 5 Seated Strict Dumbbell Press
Intermediate: 44/26; Reduced ROM or reps Strict HSPU
Advanced: Rx

All

None

Row 4k

Each 1k split should be slightly faster than the last, Build your pace throughout the entire 4k. Review your 10k pace from Test Week or past 5k efforts. Plan out your pace for each 1k split.

QuickFit

3x10m forward + backward bear crawl
15 Air Squats
15 Sit Ups
10 Good Mornings hugging plate to chest

None

EMOM 10
5 Burpees to Plate
8 Plate Ground to Overhead 45/35
Single Unders as active recovery with remaining time (stop at :50)

:30-:25-:20
Star Plank, each side

All

40 Band Pull Aparts
10 Palms Down, 10 Palms Up x 2

Then

3 Rounds
:30 Handstand Hold
8 Push Ups
8 Bent over Rows, empty bar

None

Strict Shoulder Press
2x10

then

1 Rep every :90 for 12 Minutes
As heavy as possible

All

None

5 Rounds
21 Sumo Deadlift High Pull 75/55lbs
1 Pegboard Climbs or 1 Legless Rope Climb or 1 Rope Climb or 5 Strict Pull Ups

Pick an option that challenges you but allows you to continue moving with fast transitions and minimal rest.

Beginner: 15 SDLHP; Banded Strict Pull Ups
Intermediate/Advanced: Rx
Competitor: 2 Pegboard Climbs

Competitor Extra

None

Ring Muscle Ups
10x3

Rest as little as possible between unbroken sets

QuickFit

20 Reps Floor Sweeps
20 Alternating High Kicks
then
4-3-2-1
Bike Calories
D-Ball Deadlift

None

AMRAP 2 Minutes x 5
Run 200m
5 D-Ball Clean over Shoulder
Max Cal Bike in remaining time

Rest 1:00

Score is total cals on bike

2:00 Foam roll back

QuickFit

2 rounds
15 Jumping Jacks
15 Mountain Climbers
15 High Plank Shoulder Taps

None

In 5 minutes
Row 600/500m
then in remaining time AMRAP
10 Lateral Burpees over Rower
10 Rower Pike Ups
10 Steps Walking Lunge

Rest 2:00

In 4 minutes
Row 500/400m
then in remaining time AMRAP
10 Lateral Burpees over Rower
10 Rower Pike Ups
10 Steps Walking Lunge

Rest 2:00

In 3 minutes
Row 400/300m
then in remaining time AMRAP
10 Lateral Burpees over Rower
10 Rower Pike Ups
10 Steps Walking Lunge

Score is total reps completed of burpees + pike ups + lunge steps

:90 Couch Stretch, each side

All

EMOM 5:00
10 Swings
3 Strict Pull Ups or 3 Ring Rows

None

Deadlift 3-3-3

All

None

4 Rounds
Run 400m
10 Ring Dips
15 Front Squats 95/65lbs

Ring Dips should be 2 sets or less, scale volume. Front Squats should be a single set, scale weight!

Beginner: 10 Plate Push Ups; 75/45#
Intermediate: 5-7 Ring Dips
Advanced: Rx

Competitor Extra

None

EMOM for 10 Minutes
Complete 10 Push Ups, Unbroken if possible

All

None

Back Squat 5-5-5-5-5 @ 70%

All

None

AMRAP 7 Minutes

Bike 500m
9 Power Snatch 95/65lbs
9 Kipping Handstand Push Ups

Beginner: 65/35#; Dumbbell Push Press or 3 Wall Walks
Intermediate: 4-6 Kipping HSPU
Advanced: Rx

Competitor Extra

None

Run 800m x 4

Rest 2:00

The goal is consistent splits within :05 of each other across all four sets. Push the pace but don't pick an unsustainable pace.

QuickFit

2 rounds
Ski 5/3 Cal
With a single dumbbell:
5 Suitcase Deadlifts
5 Hang Power Cleans
5 Push Press
5 Squats
Repeat on each side

None

5 rounds for time of:
Ski 10/7 Cal
15/10 Push Ups
20 Squats with Dumbbell

Jog 200m
3:00 Foam Roll Quads and Hamstrings

All

Crain

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

All

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans