LEVEL 1

1. Gymnastics Conditioning 
5 Rounds: 
:60 seconds Light Row
40% of Max Kipping HSPU

2. Clean and Jerk
On the Minute x 9 
Hang Squat Clean + Squat Clean + Split Jerk

3. Conditioning

5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches 22.5/15

LEVEL 1

1) 3 RDS

21/15 CAL BIKE

30 WALL BALL

2)ROMWOD

WOOD-

5 Rounds for time of:

Run 400 meters

10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps

LEVEL 1

1. Strict Handstand Push-ups 

2 Rounds:

55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

2. Conditioning

LEVEL 1

1, Squat Snatch

On the Minute x 12 

2XSnatch

Conditioning 

AMRAP 30:
500 Meter Row
21/15 Calorie Bike
3 Rounds of Chest to Bar “Cindy”

LEVEL 1

1. Deadlift

On the Minute x 7
3 Deadlifts
Build each set

2. Conditioning

4 Rounds For Time: 
21 Deadlifts 60/40
15 Box Jump Overs (24/20)
9 Push Jerks 60/40)

3. Conditioning

LEVEL 1

1)2km Run time trial

2)ROMWOD

LEVEL 2

REST

LEVEL 1

1. Conditioning

2 Rounds:

400m Run
21/15 Calorie Bike
12 Squat Cleans 60/40

2. Barbell Cycling

2 Rounds:
10 Power Cleans (85/60
10 Front Squats 85/60
10 Push Jerks 85/60
Rest 2:00

LEVEL 1

1)Strict Handstand Push-ups

2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups

2. Conditioning
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups 
rest 4 minutes 
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar 
rest 4 minutes 
AMRAP 4:
15/10 Calorie Row 
15 Burpees
15 Pull-ups

LEVEL 2

LEVEL 1

1) Snatch technique- Build to heavy 5x1

2) "ISABEL"

30 Power Snatch @60/40

1)Conditioning

For Time: 

30/24 Calorie Row

30 Burpee Box Jump Overs (24/20)

30 Thrusters (50/35)

level 1-

1. Conditioning

3 Rounds:

75 Double Unders 

50 Air Squats

15 Power Cleans (60/40)

2. Split Jerk

On the Minute x 10

Build to a Heavy Split Jerk

3. Front Squat

On the Minute x 10
Build to a Heavy Front Squat

4. Gymnastics Conditioning 

5 Rounds:

60 seconds Light Row

45% of Max Kipping Handstand Push-ups

LEVEL 1-

Partner WOD-

1KM SLED @ 60/40

100 Burpees

LEVEL 1-

1. Overhead Squat

Build to a Heavy Set of 3


2. Conditioning

AMRAP 3

21 Overhead Squats (40/30)

21 Burpee Over the Erg 

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (50/35)

18 Burpee Over the Erg
 
Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (60/40)

15 Burpee Over the Erg 

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (70/45)

12 Burpee Over the Erg 

Max Calorie Row

3. Gymnastics 

4×14 Unbroken Chest to Bar Pull-Ups

Rest as little as needed between sets

LEVEL 2-

1. Barbell Cycling

Level 1-

1) Strict HSPU TECH

2) DEADLIFT

5RM

3) EMOM 12

Level 1

1)Squat Snatch- 

EMOM 12

X2 Reps increasing to heavy double

1) 1. Conditioning

800 Meter Run 

6 Rounds “The Chief” 60/40

400 Meter Run

4 Rounds “The Chief” 60/40

200 Meter Run

2 Rounds “The Chief” (60/40


“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

(ADDITIONAL OPTIONAL WORK-)

2. Rope Climbs

21 Calorie Ski Erg

5 Rope Climbs

15 Calorie Ski Erg

3 Rope Climbs

9 Calorie Ski Erg

1 Rope Climb

LEVEL 1-

1. Kipping Handstand Pushups

5 Rounds:

60 Seconds Light Row

40% of Max Kipping Handstand Push-ups


2. Clean and Jerk

On the Minute x 9 (3 Rounds) – 

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1-3– 73%

Minute 4-6 – 78%

Minute 7-9 – 83%

3. Front Squat

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

LEVEL 2-

LEVEL 1-

1)  PARTNER WOD-

Teams of 2

AMRAP 20:

9 Calorie Assault Bike

12 Calorie Row

9 Kettlebell Swings 32/24

2) ROMWOD