Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

Barbell Prep
2 Sets
10 Roll and Reach
10 Deadbug
10 Dynamic Squat Stretch
5 Worlds Greatest Stretch (L/R)
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)

Strength: 14:00-26:00

*Do a set every 2 minutes.

3 Sets
3 Tempo Back Squat (Build in weight each set, but stick to the tempo)

-Then-

5 Sets
1 Tempo Back Squat @80-85% of heaviest triple from above (Done as singles)

*Tempo 32X1 = 3 seconds down, 2 second pause in the bottom, explode up, 1 second at the top

Metcon Warm-up: 28:00-38:00

Workout Prep
1 set (at workout pace):
3 Shuttle Runs (50ft)
1 Squat Clean (at workout weight)
3 GHD Sit Ups

Movement Prep/Activation and Increasing Heart Rate
1 Set
5 Shuttle Jog
3-5 Squat Cleans (start light and build in weight)
10 Alternating V Ups
-Then-
Warm up to workout weights

Metcon: 40:00-60:00

*Due to the nature of M60’s time limit, this workout has been slightly altered from the workout seen in the video, follow what is written here on the whiteboard.

20 Minute AMRAP
10 Squat Cleans (185/125)
60 Shuttle Runs (50ft)
10 Squat Cleans (185/125)
90 GHD Sit Ups
10 Squat Cleans (185/125)
*If you finish 1 full round STOP!

Optional Gymnastics:

Test Day:
2 minutes
Max Strict Ring Muscle Ups

Suggested Warm Up:
3 rounds of:
2 Box Ring Muscle Ups
5 Inchworm to Push Ups
15 Kip Swings on Rig or Rings

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 30 Second Foam Roller Hip Internal Rotation
10x 5 Second Cobra
1 Minute Dorsiflexion Matrix

Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

Movement Prep/Activation and Increasing Heart Rate
Row 2:00 easy
10 Wall Ball (light)
Row :30 easy
Row :30 moderate
10 Wall Ball (light)
Row :30 easy
Row :30 moderate/fast
10 Wall Ball (at workout weight)
Row :30 easy
Row :30 fast
10 Wall Ball (at workout weight)

Workout Prep
*Use the movement prep above and set 1 of the row as workout prep today

Metcon: 14:00-58:00

5 sets:
Row 1000m
-rest 2 minutes b/t sets-

-then-

5 sets:
30 Wall Balls (20/14) (10’/9′)
-rest 1 minute b/t sets-

Optional Strength:

3 Sets
2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk

2 Sets
1 Push Press + 1 Pause Push Jerk @65-70% 1RM Push Jerk

*Pause Push Jerk: Pause in the receive for 2 seconds.
**Rest as needed between sets.

Optional Gymnastics:

Test Day:
2 minutes
Max Rope Climbs

Suggested Warm Up:
3 rounds of:
5 Chin Ups
5 Burpees
5 V Ups

CD:

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15x Bootstrappers
2x 15 Adductor Rockbacks
2x 10 Down Dog

Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

1. Barbell Prep

A) Burgener Warm Up Clean – 3-5 reps of each position

B) 2 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Strength: 14:00-24:00

*Do a set every 2 minutes

5 Sets
Pause Clean Deadlift to Mid Thigh + Clean Pull from Mid Thigh + Pause Clean Deadlift to Mid Thigh + Hang Clean from Mid Thigh + Jerk @65-75% 1RM Clean
*Pause at mid thigh on Clean Deadlift for 3 seconds.
*Rest as needed between sets.

Metcon Warm-up: 26:00-31:00

2 Sets (Set 1 @26:00, Set 2 @29:00)
4 Cal Echo Bike
3 Dumbbell Deadlift (at workout weight)
2 Dumbbell Hang Clean (at workout weight)
1 Dumbbell Shoulder to Overhead (at workout weight)

Metcon: 33:00-60:00

5 sets
15/12 Calorie Echo Bike
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Cleans (2×50/35)
6 Dumbbell Shoulder To Overhead (2×50/35)
-rest 1:1 b/t sets-

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

20x Shoo the Cat
20x 90/90 Rotations
2x 10 Shoulder Extension Bridges
4x 5 Quad Foam Rolling (each leg)

Warm-up: 0:00-12:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Barbell Prep – all to power position.

A) Burgener Warm up Snatch – 3-5 reps at each position

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength: 14:00-24:00

5 Sets (New set every minute)
1 Power Snatch @65-70% 1RM Power Snatch
-Directly into-
5 Sets (New set every minute)
1 Power Snatch @75-80%of 1RM Power Snatch

Metcon Warm-up: 26:00-36:00

Workout Prep
1 set (at workout pace):
3 Calorie Ski
2 Box Jumps (at workout height)
1 Rope Climb
3 GHD Sit Ups
3 Calorie Ski
3 Wall ball (at workout height and weight)

Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
:30 Ski (moderate)
5 Box Jump (increase height each set)
3 Strict Chin Ups
:30 Row (moderate)
5 Wall Balls (light)
5 Abmat Sit Ups
-Then-
Warm up to full workout movements.

Metcon: 38:00-56:00

*Due to the nature of M60’s time limit, this workout has been slightly altered from the workout seen in the video, follow what is written here on the whiteboard.

For Time:
30/24 Calorie Ski (OR Row)
15 Box Jumps (30/24)
5 Rope Climbs (OR 15 Strict Pull Up)
25 GHD Sit Ups (OR 50 Abmat Sit Up)
75/60 Calorie Row
25 GHD Sit Ups (OR 50 Abmat Sit Up)
75 Wall Balls (20/14) (10/9)

*Note: If you don’t have a rope and don’t want to do Strict Pull Ups again, do 25 Double Dumbbell Bent Over Row (2×50/35).

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15x Bootstrappers
1 Minute Barbell Forearm Stretch
2x 8 Bretzel

Warm-up: 0:00-10:00

Workout Prep
1 set (at workout pace):
500m Bike Erg
15ft Bear Hug Sandbag Carry (at workout weight)
10ft Handstand Walk

Metcon: 12:00-42:00

4,000m Bike Erg (OR 2000m Row OR 1600m Run)
40yd (120ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
60yd (180ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk
80yd (240ft) Bear Hug Sandbag Carry (150/100)
20yd (60ft) Handstand Walk

*RX’D Sub for Sandbag Bear Hug Carry = 2×70/53 (KB or DB) Front Rack Carry.

Strength/Skill: 45:00-55:00

10 Sets (New set every minute)
1 Front Squat @70-80% 1RM Front Squat

CD: 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

10x 5 Second Cobra
2 Minute Bench Stretch Thoracic Spine
2 Minute Bench Stretch for Lats

Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Bike Erg (easy to moderate)
:30 Bear Hug Sandbag Hold (light to moderate load)
:15 Free Handstand Hold OR :30 Handstand Hold
-Then-
Warm up to Sandbag Weight and Handstand Walk.

Warm-up: 0:00-12:00

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

1. Barbell Prep – all to power position.

A) Burgener Warm Up Clean – 3-5 reps of each movement.

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement.

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Strength/Skill: 14:00-24:00

10 Sets (New set every minute)
1 Power Clean 70-80% 1RM Power Clean

Metcon:

26:00-34:00

1. Movement Prep/Activation
   3 Sets
   10 Single Arm Bench Press (each arm, moderate)
   5 Banded Strict Pull Up

36:00-54:00

5 Sets
10 Bench Press (155/105)
10 Strict Pull Ups
*Rest 1:1 between sets.

5 Sets (OPTIONAL)
10 Barbell Curl
10 Barbell Skull Crushers
*Rest 1:00 between sets.

Cooldown:

56:00-60:00

*Choose 1 of the following:
2x 1 Minute Pec Stretch
2x 1 Minute Ring Bicep Stretch

Warm-up:

0:00-25:00

1. Aerobic Warm Up
   3 rounds
   1:00 Row (easy to moderate)
   1:00 Bike OR Ski (easy to moderate)
2. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Mayhem Hip Halo Activation

• 10 Side step R/L
• 10 Forward/Backwards Walk R/L
• 10 Glute Bridges
• 10 Single Leg Glute Bridges R/L
• 10 Bird Dogs R/L
• 10 Squats

1. Movement Prep/Activation and Increasing Heart Rate-
   2-3 Rounds
   5 Inchworms
   10 Downward Dog with alternating Toe Tap
   15 Banded Good Morning
   10-15 Shrugs in Handstand Hold

-then-

2-3 Rounds
4-8 Deadlifts (start with empty bar and build in weight)
1 Halfway wall walk
4-8 Power Cleans (start with empty bar and build in weight)
1 Halfway wall walk
4-8 Power Snatches (start with empty bar and build in weight
0:20 Row (Fast)

4. Workout Prep
   1 Set (at workout pace):
   3 Calorie Row
   2 Deadlifts (at Workout Weight)
   1 Wall Walk
   2 Power Cleans (at Workout Weight)
   1 Wall Walk
   2 Power Snatches (at Workout Weight)
   3 Calorie Row

Metcon: Open WOD – 25.3

27:00-47:00

For time:

5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

Cooldown:

49:00-60:00

1-2 minute Hamstring Smash (each side)
1-2 minute Tricep Smash (each side)
1-2 minute Banded Samson Stretch (each side)

Warm-up: 0:00-10:00

1. Aerobic Warm Up
   3 Sets (1 set on each machine)
   :45 easy
   :15 moderate
   :30 easy
   :15 moderate/fast
   :15 easy
   :15 fast
   :15 easy
   *1 minute rest between each set.

Metcon: 12:00-36:00

2 sets (1 set every 12 minutes)
21-15-9
Calorie Row
Calorie Ski Erg
Calorie Echo Bike

*Ladies Calories: 18-12-6

*Rx Limited Equipment Option:
2 Sets (1 Set every 12 minutes)
21-15-9
Calorie Machine of Choice
126-90-54
Single Under (use heavy rope if available)
300m-200m-100m
Run

Strength/Skill:

38:00-48:00

3 Sets
Burgener Warm Up Clean – 3-5 reps of each movement.

50:00-60:00

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE