3 Rounds x
5 Football Burpee
25′ Duck Walk
5 Inch Worm
25′ Spiderman Crawl
5 Good Morning
25′ Walking Lunge
5 min x
5 Drop Squat
5 Tuck Jump for height
30 sec Power Skip
6 min to build 3 rep box Jump for height

Full Tools for STRENGTH
Metcon (Weight)
Clean Complex
6 sets, building light to medium

2 Power Clean +
2 Hang Power Clean +
1 Hang Squat Clean +
2 Front Squat

Clean (Weight ladder Every 90 sec to near fail)
– Every 90 sec, complete one clean
– make small jumps and build over lots of sets to make sure you stay in a good rhythm
– your target is somewhere around 90% or more
– if you PR today, awesome!! You won’t need to try it on Thursday
– Try to avoid any bad reps or weights that feel like you’re over-reaching
Front Squat (5 x 1-2; at or around your 1RM Clean)
The goal is to make sure that the front squat will be there when it’s time to PR your clean. Don’t get scared by however this goes – you’ll be fine. IF the build to the weight is not going well for some reason, back off the weight and just record what you did.
Accessory Conditioning:
Bench Press // GHD Sit Up
5 x 6-10 // 5 x 15-20; optional weighted

Strict Press // Side GHD Sit Ups
4 x 8-12 // 4 x 8-12 per side

Ring Dips // Evil Wheel
4 x 8-15 // 4 x 8-10

Bench Dip // Lateral Delt Raise // Bicycle Crunch
4 x 20 // 4 x 12 per side // 4 x 20

Limited Tools for STRENGTH
Metcon (Weight)
EMOM x 12
3 DB Hang Power Clean
3 DB Hang Squat Clean
6 DB Front Squat
– alternate arms each round
Metcon (Weight)
EMOM x 10
3 DB Strict Press
3 DB Push Press
3 DB Push Jerks
– alternate arms each round
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
10 DB Thruster – L
10 Burpees
10 DB Thruster – R
20 American KB Swings

Full Tools for ENDURANCE
Furious (AMRAP – Reps)
EMOM x 10
20 sec AMRAP Ground to Overhead
40 sec AMRAP Bar-Facing Burpees

The goal of this workout is to become MetCon invincible. You want to improve in both the GtO and BFB cycling week by week, and become comfortable with whatever pace that ends up being.
– Record reps on your worst round only!
– Ground to Overhead Weight:
RX+: 135/95 Power Clean to Overhead
RX: 115/75 PC to OH or Power Snatch
Int: 95/65 PC and OH or PSN
Sc: 75/55 Power Snatch

Here’s some stuff to try, in each subsequent attempt:
– First time you do this, set a pace that you can keep all the way through the 10th round without dying. You are welcome to half-ass your first attempt.
– Try to add a rep or two to your total with your BFB next. This is much easier than the GtO.
– Add a rep or two to your GtO and let your BFB suffer
– Rebuild your BFB with increased GtO
– Keep pace and redline your last 2 rounds
– Keep pace and redline your last 3 rounds

Metcon (AMRAP – Reps)
Every 90 seconds x 8
20 sec AMRAP HSPU or Push Press
70 sec Row/Bike/Sled Walk/Run/Jump Rope… at an aerobic pace
– record total reps

– Pick a version of the primary exercise that INITIALLY you’ll be able to do for most of the 20 seconds. Sets don’t have to be unbroken, but you should be up on the wall or moving the barbell for at least 17 out of 20 seconds.
– Whatever you choose to do on your aerobic interval, don’t just stop. Do an activity that keeps you moving but breathing.
– Each subsequent round will get harder and less might get done. That’s okay. It’ll get better in time.
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP x
– medium pace; just past aerobic
5 Burpees
10 Thruster
15 Hang Squat Clean
– use an empty barbell or 65/55

A good way to think of this workout is to set an initial time frame that you’d like to stick to throughout the workout. Test a round to see what that might be, taking it kinda easy. Then, see if you can stay within that time frame every round. We call this "Koontz-ing" a workout. It keeps you smooth and allows you to finish quite a bit more strongly without blowing up early.

Limited Tools for ENDURANCE
Furious Lite (AMRAP – Reps)
"Furious Lite"
EMOM x 10
5/5 DB Hang Squat Clean Thurster
AMRAP Burpees to Target
Metcon (AMRAP – Reps)
Every 90 Sec x 8
20 sec AMRAP HSPU or Push Up
70 sec Run/Jump Rope/FootBall Burpee
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
Medium pace, just pace aerobic and sustainable
5 Burpees
10 Wall Ball
15 Med Ball Clean

General Fitness
General Fitness
Here’s a WOD everybody can do!

Knees and Hips:
Tempo Squats – 3330 (3 sec down, 3 sec pause, 3 sec up, no pause at top)
Mountain Steppers – like mountain climbers, but foot goes all the way up to your hand like a Yoga lunge

4 Rounds
6 Tempo Squats
20 Mountain Steppers
10 Alternating High Knees (standing, not running)

4 Rounds
Step Up or Reverse Lunge
4 x 15 per side
– for folks who struggle with depth, hold onto something and work on that
– for folks who have no problem with this, add a weight to the movement

4 Rounds
4 Inch Worms (alternate walking hands to feet and feet to hands)
8 Push Ups
30 sec Side Plank left
30 sec Side Plank right

Pick a challenge; or heck, do all of them!!

Burpee Challenge 1:
30 sec on / 30 sec rest x 10
Complete as many burpees as possible each round

Burpee Challenge 2:
70 Burpees for Time

Burpee Challenge 3:
Complete 50 Burpees while holding a towel between your feet without dropping it!

Burpee Challenge 4:
Complete 25 Burpees using only your right leg then complete 25 burpees only using your left leg!!

Meditate for 30 minutes
– no sounds
– no lights
– calm your thoughts
– breathe slowly
– focus on your breath