PR
1RM Overhead Squat

WOD
(Elite)
4 Rounds for Time:
10 x Handstand Push ups
1 x Legless (L-Sit) Rope Climb (15/10 ft.)

(Intermediate)
4 Rounds for Time:
6 x Handstand Push ups
1 x Rope Climb (15/10 ft.)

(Beginner)
4 Rounds for Time:
6 x Elevated Box Push ups (modified HSPU)
2 x Rope Climb (lying to standing position)

Complete for Calories Rowed

0:00 – 5:00 Minutes:
150’ Dumbbell Walking Lunge (50/35)
50 x Sit-ups (Ab-mat)
Max Calorie Row

5:00 – 8:00 Minutes: Rest

8:00 – 13:00 Minutes:
150’ Dumbbell Walking Lunge (50/35)
50 x Sit-ups
Max Calorie Row

13:00 – 16:00 Minutes: Rest

16:00 – 21:00 Minutes:
150’ Dumbbell Walking Lunge (50/35)
50 x Sit-ups
Max Calorie Row

Personal Record
1RM Bench Press

WOD
Complete AMRAP in 4 Minutes:
20 x Box Jump (24/20)
10 x Toes to Bar

2 Minutes Rest

Complete AMRAP in 4 Minutes:
15 x Box Jump (24/20)
15 x Toes to Bar

2 Minutes Rest

Complete AMRAP in 4 Minutes:
10 x Box Jump (24/20)
20 x Toes to Bar

Training
L-Sit Holds (parallet bars & on rings)
Clean and Jerk

WOD
AMRAP 6:
6 x Clean and Jerks (95/65)
30 x Double Unders

Friday the 13th WOD
For time:
13 Calorie Row
13 x Power Cleans (135/95)
13 x Toes to Bar
13 x Alt. Dumbbell Snatches (50/35)
13 x Toes to Bar
13 x Front Squats (135/95)
13 x Calorie Row
13 x Squat Cleans (135/95)
13 x Toes to Bar
13 x Alt. Dumbbell Snatches (50/35)
13 x Toes to Bar
13 x Front Squats (135/95)
13 x Calorie Row

Training
Pistol Progression

WOD
Tabata (8 Round Mixer)
Hand Stand Push ups
Box Jumps (20/14)
Muscle Ups
Burpees

20 second on each station, 10 Second rotation time
Rotate through the circuit 8 times
Count all reps (total reps = score)

Personal Record
1RM Clean and Jerk

WOD
Complete AMRAP in 8 Minutes:
20 x Wallballs (20/14)
20 x Hand Release Push ups

Training
Handstand Push ups
Hand stand walks

WOD
3 Rounds for Time:
20 x GHD Sit ups
20 x Pull ups
20 x Thrusters (45/35)

*Advanced students can do C2B pull ups and Thrusters at (75/55)