“Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20”) L1 400 M Row 8 Deadlifts 15 Box Step Ups Notes: With 1500 total meters of rowing accompanied by other work, we can almost approach this like it were 3000 meters of rowing. With a 3000 meter row in mind, athletes can hold a pace that is slower than their 2k pace during today’s workout. Doing so will allow them to get to the barbell and immediately begin a set. These deadlifts do not have to

“Four by Four” EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65) Minute 4: 15/12 Calorie Row L2 Sub Jumping C2B or Pull-ups Sub Hang Power Snatch L1 7 Wall Balls + 7 Ring Rows 15 Box Step Ups 7 Hang Muscle Snatch + 7 Front Squat 10/8 Cal Row Notes: While there is no score for today’s workout other than weights and movements used, athletes can

“Mighty Mouse” AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar L2 Sub Knees to Elbows or Situps L1 20 MB Thrusters / Goblet Squat 20 Box Step Ups 20/15 Cal Row 20 Sit-Ups Notes: With a longer time domain today and a larger rep count, athletes can look to approach round one like the would if they were to get back to the second round. The 8-12 minute mark is where athletes who come out too aggressively really start to slow down.

“Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups L2 Sub Knee Raise/Knee to Chest for T2B Sub Pull-Ups for C2B Sub Jumping Bar MU for Ring MU or 30 Push Ups L1 35 Wallballs 30 Singles 25 Box Step 20 Sit Ups 20 Ring Rows 15 Burpees 10 Hang Cleans 10 Push Press 10 Hang Muscle Snatch 10 Push U

“Opening Day” 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) L2 Sub Jumping or Banded Pull Ups Sub Russian KB Swings L1 15-9-6 Wallballs Ring Rows Push Press Box Step Ups Russian KB Swing Notes: With movements that are very similar to each other, breaking round one into 2-3 sets with short breaks will preserve intensity for the last two rounds. When taken individually, these are all movements that athletes

“Dirty Thirty” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders Subs C2B: Pull-up, Jumping C2B KB Swing: Russian T2B: Hanging Knee, Knee is Chest, Sit-up DU: 60 Singles L1 Sub 20 Reps Box Step Up Ring Rows Russian KB Swing Goblet Squat Sit-Up Push Press Deadlift Wall Ball Burpee

“First Degree” 27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row L1 21-15-9-6 Sub Hang Power Cleans for SDLHP Sub box step up Notes: With a descending rep scheme and lighter loads, one way to approach this workout is to break up the first 2 or 3 rounds into 2 sets and try and hold on for the final 1 or 2 rounds. This will differ based on the athlete, but what we are really looking for here is controlled r

“Boom Box” AMRAP 15: 20/15 Cal Row 20 Box Jumps (24/20) 10 Deadlifts (245/165) L1 15/10 Cal Row 15 Box Step-up 10 Deadlift ROMWOD Notes: In this longer, leg-dominant workout, finding a pace that is sustainable for 15 minutes will be key. Max sustainable pace means a speed that athletes know they will not slow down on. Each station has its own rhythm. On the rower it is finding a pace that they can get off and immediately begin their box jumps. Box jumps will most lik

“Four Thirty” AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar L2 Sub Barbell Power Snatch @ 75/55 Sub Hanging Knee Raise L1 20 Bar Muscle Snatch 20 Box Step Up 20 Cal Row 20 Sit-ups Notes: In today’s workout, pacing is crucial. Pacing is not about going slow, rather not slowing down. It is better to hold back slightly on round one than to go out too fast. Doing so will allow you to evaluate whether or not you can inc

“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders L2 Sub Pull-Ups or Jumping C2B Sub 60 Singles L1 20 Box Step Ups 20 Ring Rows 20 Russian Swings 20 Goblet Squats 20 Sit-Ups 20 Push Press 20 Deadlifts 20 Wall Balls 20 Burpees 20 Singles Notes: Performing a scaled up versio