Zero Bounce Deadlift
@70-80% of 1 rep max
AMRAP 12 minutes
Climb the Ladder
RX+
2 Overhead Squats 115/75
1 Bar Muscle Up
4/2
6/3
8/4
RX
2 Overhead Squats 75/55
1 C2B Pullup
4/2
6/3
8/4
Partner WOD
AMRAP 18 minutes
Row for meters while partner
holds a side plank.
*May switch sides during hold
*Switch rowing as needed
15 minutes to build to a heavy set of 5
Time Cap: 12 minutes
50/40 cal row RX+/ 40/ 30 RX
Right into,
10-8-6-4-2
Squat snatch 115/75 RX+/ 75/55 RX
Box jump 30/24 RX+/ 24/20 RX
*Not RX if you exceed time cap.
15 minutes to build up to a heavy
single
*Start at 75% and build.
*Suggested:
75%, 80%, 85%, 90%, 95%
go heavier if it feels good.
AMRAP 10 Minutes
RX+
100′ Sandbag/ Dball Carry 150/100lbs
30 Deficit HSPU 3″
30 Toes to Bar
RX
100′ DB Farmers Carry 2×70/ 2×50
30 Hand Release Pushups
15 Toes to Bar
Every 50’ = 1 rep
AMRAP 30 minutes
400 meter run
800 meter row
2 mile bike
*Scoring= rounds and reps
each 100 meters = 1 rep
each 1/2 mile = 1 rep
2+1 push jerk + split jerk,
hit a heavy feeling complex
for the day – moderate weight
with the higher volume reps
Time Cap: 12 minutes
40-30-20-10
Wallballs 30/20 RX+/ 20/14 RX
Deadlifts 135/95lbs RX+/ 115/75RX
*Not RX if you exceed time cap.
15 minutes
Work to a heavy clean complex of:
2 pulls +
hang power clean +
2 front squats +
full clean
(drop bar after front squats,
reset and hit full clean from floor, no Touch & go)
Time Cap: 15 minutes
10,9,8,7,6,5,4,3,2,1
DB devil press 50/35 RX+/ 35/20 RX
GHD situps RX+/ Abmat situps RX (double the amount)
*Devil press = burpee into double db snatch
*Not RX if you exceed time cap.
19.5 REDO or Regular Monday WOD
Time Cap: 20 minutes
10 Rounds
10 Wall Balls 30/20 RX+ 20/14 RX
10 Pull ups
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chin-over-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Chest-to-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes
Partner WOD
10 rounds
200 meter run
12/9 Calorie Bike
250 meter row
*Partners switch full rounds
5 Rounds
Every 5 minutes:
21 GHD Sit-Ups
15 Burpees
9 Deadlifts 185/135 RX+/ 135/95 RX
6 Hang Power Cleans 185/135 RX+/ 135/95 RX
3 Push Jerks 185/135 RX+/ 135/95 RX
*Score each round for time
*Rest remainder of the 5 minutes when you finish
*Scale reps/ load to something you can finish under 4 minutes
