Thursday 2/21/19

For Time with a Partner:
80 Sit Ups
40 Thrusters (75/55)
80 Double Unders
40 Alt DB Snatches (50/35)

80 Sit Ups
40 Push Ups
80 Double Unders
40  Ring Rows

*split reps evenly

Wednesday 2/20/19

A. Strength

1 P. Snatch w/ 3 Position Pause + 1 P. Snatch

7 sets

(1@55%, 1@60%, 1@65%, 2@70%, 2@75% of power snatch 1 RM)

(2 sec pause: below knee, above knee and in catch)

B. Metcon

4 Rounds:

Min 1: 5 T2B + 5 Burpees

Min 2: 10 KBS (70/53)

Min 3: 15/12 Cal Row

Min 4: 5 HSPU

Min 5: 12/9 Cal Assault Bike

L3: (53/35) (15s HS Hold)

L2: (Knee Lifts) (44/26) (8 Push Ups) (10/7 Cals)

L1: (10 Situps) (RKBS) (8 Mod Push Ups) (8/5 Cals)

Tuesday 2/19/19

A. Strength

Deadlift
5×6 (establish a working weight, then perform all sets)

B. Metcon

For Time:
40 Wall Balls (20/14)
21 Deadlifts (225/155)
30 Wall Balls
15 Deadlifts
20 Wall Balls
9 Deadlifts

L3: (185/125)
L2: (155/105) (14/10)
L1: (135/95) ( 12/8)

Monday 2/18/19

5:15am class is cancelled

A. Strength

Backsquat
0:00- 5 Reps @ 75%
3:00- 4 Reps @ 80%
6:00- 2 Reps @ 85%
9:00- 1 Reps @ 90%

B. Metcon

4 Rounds

Row 250/200m, Rest 1:00

12/8 Calorie Assault Bike, Rest 1:00

75 Double Unders, Rest 1:00

*26min cap (includes rest)

L2/L1: 200/175m Row, 10/6 Cals Bike, 100 Single Unders

Saturday 2/16/19

Teams of 2

AMRAP18

12 Bar Facing Burpees

16 Hang Power Cleans (115,75)

18 Box Jump Overs (30, 24)

24 Pull Ups

RX+: (135, 95)
L3: (24″, 20″)
L2: (95,65) (20, 18) (Band assist pull ups)
L1: (RKBS for Cleans) (Box Step Overs) (Ring Rows)

*split reps evenly with partner

Friday 2/15/19

A. Strength/Skill

Snatch: 5 x 2
*Touch-and-Go every 90s,

(60%-63%-66%-70%-73%)

B. Metcon

12-9-6
Overhead Squat (135,95)
Ring Dips

RX+: (155,115)
L3: (115,75)
L2: (95,55) (Band Assist Ring Dips)
L1: (Thrusters, Dips off boxes)

*7 Min Cap

C. Extra Credit

4 Rounds

10 DB Bench Press
15 Weighted Sit Ups (20,14)

then, Banded Face Pulls: accumulate 100 – 150

Thursday 2/14/19

Teams of 2

AMRAP 30
500m Row
100′ Sandbag Carry (100, 75lbs)
12 Handstand Push Ups

*Partner A Rows, then Partner B Rows, Partner A Carries then Partner B Carries, Partner A does HSPU, then Partner B.

Each partner rows 500, completes 100′ carry, and completes 12 HSPU.  Complete as many reps in a row as you and your partner decide.

L3: (75, 50lbs)
L2: (35lb KBs Fr Rack, 26lb KBs Fr Rack) (3 Wall Walks Each per Rd)
L1: (KBs Fr Rack) (12 Push Ups; mod as req’d)

Wednesday 2/13/19

A. Strength

Push Press
7×3, adding weight

B. Metcon

3 Rounds
12 Deadlifts (155,105)
8 Front Squats (155,105)
4 Shoulder to Overhead (155,105)

RX+: (185,125)
L3: (135,95)
L2: (115,75)
L1: (95,65)

Tuesday 2/12/19

A. Metcon

For Time:
60 Burpee Box Jumps (24,20)
80/64 Calorie Row
100 Wall Balls (20,14)

L2: (50 BBJ) (60/44 Cals) (75 WB 14, 12)
L1: (40 BBJ) (50/34 Cals) (50 WB 12,10)

*25min Cap

B. Extra Credit

Single Arm KB Row: 5 x 10 ea arm

Monday 2/11/19

A. Strength

Bench Press: Establish a 3RM

B. Metcon

21-15-9
Power Cleans (135,95)

15-12-9
Cals Assault Bike

7-5-3
Ring Muscle Ups

L3: (115, 75) (12-10-8 Ring Rows/Ring Dips)
L2: (95, 65) (12-10-8 Ring Rows/Band Assisted Ring Dips)
L1: (Deadlift) (12-10-8 Ring Rows/Dips off Box)

*15 min Cap

C. Extra Credit

150-200 Banded Face Pulls

Saturday 2/9/19

In 30 Minutes in Teams of 3:
3K Row, then
Remaining time AMRAP:
30 Wallballs (20, 14)
30 Push Press (95, 65)
30 Cals Bike

L3: (75, 55)
L2: (14, 10) (65, 35)
L1: (3K) (10, 8) (Empty BB)
*Score = total rounds + reps

Friday 2/8/19

A. Strength

Sumo Deadlift: 10×2 @ 80%, every 60s.  Reset on each rep

B. Metcon

AMRAP12

12 Box Jumps (24,20)
12 Overhead Squats (95,65)
12 Box Jumps
12 Sumo Deadlift High Pulls (95,65)

L3: (75, 55)
L2: (20,18) (65, 45)
L1: (Step Ups) (Goblet Squats)

C. Extra Credit

Crossover Symmetry Recovery

Thursday 2/7/19

A. Strength/Skill

Power Jerk: 4 x 4 @ 55%

Jerk Dips: 3 x 5 @ 105%, (1 sec pause)

Split Jerk: 5 x 2 @ 68, 70, 73, 75, 78% (3 sec hold in split)

B. Metcon

Teams of 2

20 Rounds
5 Power Cleans (155, 105)
7 Bar Facing Burpees

L3: (135, 95)
L2: (115, 75)
L1: (Deadlift) (Regular Burpees)

*Each partner finishes a full round at a time

*22min cap

Wednesday 2/6/19

A. Strength/Skill

Back Squat
4×8 @ 62-65%

B. Metcon

AMRAP6
60/50 Calorie Row
Max T2B in Remaining Time

RX+: (75,60 Cals)
L2: (50,35 Cals) (Knee Lifts)
L1: (Row 4min) (Max Sit Ups)

*Score = Total T2B

C. Extra Credit

3 Rounds:

15 Hip Extensions
100′ Asymetrical Carry
Rest 1min

Tuesday 2/5/19

A. Strength/Skill

1) Med Grip Floor Press: 4 x 5, adding weight.
2) Double KB Rows: 4 x 10

B. Metcon

AMRAP15
6 C2B

9 Push Ups

12 KBS (70, 53)

35 Double Unders

RX+: (HSPU)
L3: (Pull Ups) (53,35)
L2: (Band Assist Pull Ups) (44,26) (50 Single Unders)
L1: (8 Ring Rows) (35,18) (50 Single Unders)

Monday 2/4/19

A. Strength/Skill

1 P. Clean + 1 Hang Clean + 1 Fr Squat:

5 sets, add weight each set

B. Metcon

4 Rounds
30 Lunge Steps, hugging Med Ball (20, 14)
8 Squat Cleans (135, 95)

RX+: (50#Sand bag, 30#Med Ball) (155, 115)
L3: (115, 75) L2: (14, 10) (95, 65) L1: (BW Lunges) (P. Cleans or Deadlifts)

*18Min Cap

Saturday 2/2/19

Teams of 3

Buy In – 300 Double Unders,

Then,
3 Rounds For Time:
60 Hang Power Cleans (135, 95)
60 GHD Sit Ups
60 KBS (70, 53)
6 Rope Climbs

*30Min Cap

*split reps evenly

L3: (115, 75) (53, 35)
L2: (95, 65) (44, 26) (Sit Ups) (24 Chin Ups)
L1: (Deadlift) (RKBS) (Sit Ups) (24 Ring Rows)

Friday 2/1/19

A. Strength

Back Squat: 4 x 3 @80%

B. Metcon

EMOM30
Min1: 18 Wall Balls 20/14lbs
Min2: 15 Push Ups
Min3: 15/12 Calorie Row

L2: (14, 10) (10 Push Ups) (12/10 Cal Row)
L1: (12, 8) (Box Push Ups) (Row 30sec)

Thursday 1/31/19

A. Strength

  1. Power Clean: 6×2 @ 80%, every 60s
  2. Sumo Deadlift: 6×4 @ 65%, every 90s

*Power cleans do not have to be touch & go.   Reset each rep on SDL.

B. Metcon

3 Rounds
20/15 Cals Assault Bike
10 Devil’s Presses 50/35lbs

Rx+ 2 RMU after Devil’s Presses
L3: (40s, 25s)
L2: (35s, 20s)
L1: (15/10 Cals) (1 Arm Devil’s Press)
*12 min cap

C. Extra Credit

Pallof Press: 30s per side x 4, rest 30s after each set

Wednesday 1/30/19

A. Strength

Tempo Strict Pull Ups: Accumulate 30-50 Reps

Fast on the way up, 3-5 seconds on the way down

B. Metcon

AMRAP 15

9 Dumbbell Front Squats (50s, 35s)

7 Box Jumps (24s, 20s)

5 Strict Handstand Push Ups

L3: (Kipping HSPU), L2: (35/20) (3 Wall Walks) L1: (Goblet Squats) (Step Ups) (Push Ups)

Tuesday 1/29/19

A. Strength

1. Bench Press: 4×5, add weight each set

2. Accumulate 100-150 Banded Face Pulls

B. Metcon

For Time:
100 Calorie Bike

*10 Minute Time Cap

Rx+: AMRAP10

Monday 1/28/19

A. Strength

Front Rack Lunge Steps: 5×10

B. Metcon

For Time:
30 Toes to Bar
30 Overhead Squats (95/65)
30 Toes to Bar

RX+ (115/75)
L3: (75/55)
L2: (65/45) (Knee Lifts)
L1: (Thrusters) (Sit Ups)

*10 Min cap

C. Extra Credit

EMOM8
Odd: 200/175M Row
Even: 10 Burpees

Saturday 1/26/19

Teams of 2:

AMRAP24

50 Bar Facing Burpees

40 SDLHP (95/65)

100 Double Unders

50 Chest to Bar Pull Ups

40 Single Arm DB Thrusters (50/35)

100 Double Unders

*split reps evenly

Friday 1/25/19

A. Skill/Strength

EMOM10: Strict gymnastics skill work

20s Work : 40s Rest

*Strict Pull-Ups, Push-Ups, HSPU, Pistols

B. Metcon

3 Rounds
30/20 Calorie Bike
3 Rope Climbs
Rest 2:1

L2: 2 Rope Climbs
L1: 9 Chin Ups (Band Assisted)

Thursday 1/24/19

A. Metcon

4 Rounds with a Partner:
1k Row
50 Front Squats (135, 95)

L3: (115, 75), L2: (95, 65) L1: 3 Rounds (45, 35)

*split evenly with partner

*30 min cap

B. Extra Credit

Glute Bridges 3 x 12-15

Wednesday 1/23/19

A. Metcon

AMRAP 20 Minutes
12 DB Push Press (50, 35)
10 Lunge Steps DBs in Front Rack
8 DB Power Cleans

Saturday 1/19/19

AMRAP 25 (Teams of 2):
150 Wallballs (20, 14)
100 Power Cleans (135, 95)
75 KBS (53/35)
50 Ring Rows

Friday 1/18/19

A. Strength

Power Jerk: 4 x 4 @ 50%

Jerk Dips: 3 x 5 @ 105%, (1 sec pause)

Split Jerk: 5 x 2 @ 75%

B. Metcon

EMOM10:

200/175M Row

Thursday 1/17/19

A. Strength

Back Squat: 3 x 6 @75% of 1 RM

B. Metcon

21-15-9

Power Snatch (95/65)

Toes to Bar

Burpees over Bar

*14min time cap

L3: (75, 55)

L2: (65, 45) (Knee Lifts)

L1: (KBS for Snatches) (Leg Lifts from floor) (Burpees)

Wednesday 1/16/19

A. Metcon

With a partner in 30 Minutes:

Min 1-10:

Partner A: 60s Assault Bike for Calories

Partner B: 35 Double Unders

*switch every 60s

Min 10 – 30 AMRAP:

30 GHD Sit Ups (total between both partners)

100′ Asymmetrical Carry each partner (70/44, 53/35)

100′ Farmers Carry each partner (70s, 53s)

*Score = completed rounds

Tuesday 1/15/19

A. Strength/Skill

1) HSPU: 5 x 5-7
– Adv: Strict + Deficit
– Int: Strict OR Kipping
– Beg: Seated DB Press

2) 1-Arm KB Rows: 5 x 8 each

B. Metcon

AMRAP8

250M/200M Row

8 Devils Presses (50’s, 35’s)

C. Extra Credit

100 Ab Mat Sit Ups

Monday 1/14/19

A. Strength

1) Back Squat: 1RM

2) Glute Ham Raises / Barbell RDLs: 4 x 6-10.

B. Metcon

3 Rounds for time:

20 Wall Balls (20/14)

20 Hang Power Cleans (135/95)

20 Pull Ups

Rest 2min

*15 min cap including rest

Rx+: (30/20) (155/105) (C2B)

L3: (115, 75)

L2: (14, 12) (95, 65) (Band Assist)

L1: (12, 10) (RKBS) (Ring Rows)

Saturday 1/12/19

Teams of 2

60-50-40-30-20

Assault Bike Cals

DB Snatches (50/35)

Burpee Box Jump Overs (24/20)

*(45-35-30-20-15 – Rx women Calories)

*35min cap

Friday 1/11/19

A. Rowing Intervals

EMOM10
175/150M Row

B. Metcon

4 RFT:
3 Rope Climbs
15 Deadlifts (155, 105)
50 Double Unders

L3: (135, 95) (1-2 Rope Climbs per round)
L2: (3 Ground to Standing w. rope) (115, 75) (50 Single Unders)
L1: (10 Ring Rows) (95, 65) (50 Single Unders)
*12:00 Time Cap

C. Extra Credit

Single Arm DB Rows: 4 x 10ea

Thursday 1/10/19

A. Strength

Paused Front Squat: 5 x 2 @85%, every 90s.
– 1 Second Pause on each rep

B. Metcon

Open WOD 13.4
AMRAP 7 of ascending reps:
3 Clean + Jerk (135, 95)
3 T2B
6 Clean + Jerk
6 T2B….

L3: (115, 75)
L2: (96, 65) (Knee Lifts)
L1: (75, 55) (Abmat Sit-ups)

*Score = Total Reps

Wednesday 1/9/19

A. Strength/ Skill

Gymnastics Static Holds x 30s – 60s each, rest as needed between sets
– L-Sit
– Hollow Hold
– Ring Support
– Chest Facing Wall Handstand
*Choose 2 of the 4

B. Metcon

5 Rounds 30s work/30s rest:
1a) Wallballs (20, 14)
1b) Box Jumps  (24, 20)
1c) Double Unders
1d) Russian Twists w. a plate (25, 15)
1c) Burpees

*score total reps

L2: (14, 10) (20, 15) (15, 10)
L1: (10, 8) (20, 15 Step-ups) (10, BW)

Tuesday 1/8/19

A. Strength

1) Close Grip Floor Press: 5 x 5, adding weight each set.
2) Close Grip Chin-ups: 5 x 5.

Advanced: Add weight
Intermediate: BW
Beginner: Partner Assisted

B. Metcon

For time:
100 Hand Release Push-ups
100 DB Renegade Rows (total) (50s, 30s)
100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)
100 Abmat Sit-ups

Rx+:(50 Strict HSPU for HR Push-ups)
L3: (40s, 20s)
L2: (75 Box Push-ups) (30s, 20s) (75 Abmat Sit-ups)
L1: (50 Box Push-ups) (20s, 10s) (50 Abmat Sit-ups)
*18:00 Time Cap

C. Extra Credit

Reverse Hypers OR Supermans: 2 x 25

Monday 1/7/19

A. Strength

Power Snatch + Overhead Squat Complex:

1 Power Snatch + 3 Overhead Squats,

Increase weight each set and build to a heavy set for the day

B. Metcon

In a 5 Minute Window:
500 Meter Row
With the remaining time AMRAP:
Squat Snatches (115, 75)

Rx+:(135, 95)
L3: (95, 65)
L2: (Power Snatch + OHS) (75, 55)
L1: (75, 55 Thrusters)
*Score = total squat snatches

C. Extra Credit

Facepull + External Rotation + Y-Press: 3 x 10-15. Rest 60s.
– 1 rep = 1 rep of each

Saturday 1/5/19

“Clean Balls”
For time with a partner:
40 Power Cleans (115, 75)
100 Wallballs (20, 14)
30 Power Cleans (155, 105)
75 Wallballs
20 Power Cleans (185, 125)
50 Wallballs
10 Power Cleans (205, 135)
25 Wallballs

Rx+:(Final weights are 225/145) (30, 20)
L3: (95, 65) (135, 95) (155, 105) (185, 125)
L2: (75, 55) (115, 75) (135, 95) (155, 105) (14, 10)
L1: (Same weights as Rx, but perform Clean Grip Deadlifts) (Light Medball)
30:00 Time Cap

Friday 1/4/19

A. Strength

Back Squat:  (7, 5, 3) x 2 @ 80%

B. Metcon

Teams of 2

AMRAP25:

200M Row, alternate turns

Thursday 1/3/19

A. Strength

Shoulder Press: 1RM

B. Metcon

Open WOD 12.3”
AMRAP 18:
15 Box Jumps (24, 20)
12 Push Press (115, 75)
9 T2B

L3: (95, 65)
L2: (20, 15) (75, 55) (Knee Lifts)
L1: (20, 15 16 Step-ups, alt.) (Light DB Push Press) (Abmat Sit-ups)

C. Extra Credit

Ring Rows w. pause: 4 x 10-15. Rest 60s.
– Adv elevated feet

Wednesday 1/2/19

A. Strength

Front Squat: 5 x 3 @80%, every 90s.
– 1 Second Pause on each rep

B. Metcon

Every 4:00 x 5 Sets:
15/12 Cal Assault Bike Sprint
20 Air Squats
10 KBS (70, 53)

Rx+: (Alt. Pistols, total)
L3: (53, 35)
L2: (45, 30)
L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)

*Row alternative: 20/15 Cals

Tuesday 1/1/19

A. Strength

1) Floor Press (Medium Grip):

5 x 5, adding weight each set. Rest 45s.

2) DB Bent Over Rows

5 x 10, at same working weight.  Rest 45s.

B. Metcon

”James B”

4 RFT:

15 Power Snatch (75, 55)

15 Burpees Over the Bar Facing

Rx+:(95, 65)

L3: (65, 45)

L2: (55, 35)

L1: (10 Alt. DB Snatch) (10 Regular Burpees)

*9:00 Cap

Monday 12/31/18

2018

0:00-8:00 Minutes
Max Thruster
*Total load from both athletes

10:00-35:00 Minutes AMRAP of:
Row 2018 Meters
100 Thrusters (95, 65)
100 Pull-ups

Rx+:(115, 75) (C2B Pull-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Pull-ups)
L1: (55, 35) (Ring Rows)

Saturday 12/29/18

Teams of 2

AMRAP 25
50 Wallballs (20, 14)
50 KBS (53, 35)
50 Weighted Box Step Overs (50# Sandbag/30# Medball)
50/35 Calories Rower, Bike or Ski Erg

*Split Reps evenly

Friday 12/28/18

A. Strength / Skill

  1. Max Burpees in 60s
  2. Choose a gymnastics skill to practice for 10 mins: HSPU, Pistols, Ring Muscle Ups, Double Unders

B. Metcon

EMOM 20
Minute 1: Burpees: 50% of Max Set for all rounds
Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)
Minute 3: 10/6 Strict Chin-ups
Minute 4: 15 SDHP (95, 65)

Rx+: (Ring Pull-ups x 12/8 in place of strict chin-ups)
L3: (75, 55)
L2: (65, 45) (Band Assisted Chin-ups)
L1: (55, 35) (15 Double DB Bent-over Rows in place of Strict Chin-ups)

Thursday 12/27/18

A. Strength

Paused Front Squat: 6 x 3 @75%, every 90s.
– 1 Second Pause on each rep

B. Metcon

”Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatch (75, 55)

*Scaled (45, 35) (Single Unders)

Rx+
”Open WOD 16.3”
AMRAP 7:
3 Bar Muscle-ups
10 Power Snatch (75, 55)

Wednesday 12/26/18

A. Metcon

With a running clock with a partner with one athlete completing a full round at a time:

0:00-10:00 Max Rounds of:
10 Hang Power Cleans (135, 95)
10 T2B
20 Walking Lunges (BW)
12:00-22:00
Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)
24:00-34:00 Max Rounds of:
10 Box Jumps (24, 20)
10 S2OH (135, 95)
20 Abmat Sit-ups
*Score = total rounds

L3: (115, 75)
L2: (95, 65) (Knee Lifts)
L1: (75, 55) (Abmat Sit-ups)

Tuesday 12/25/18

CLOSED

Monday 12/24/18

A. Metcon

Teams of 2

AMRAP 24
20 Cals Bike
8 Strict HSPU
12 Deadlifts (275, 185)
16 Goblet Squats (70, 53)

Rx+:(315, 205) (88, 70)
L3: (Kipping HSPU) (225, 155) (53, 35)
L2: (8 Box Push Ups) (155, 105) (44, 26)
L1: (6 Box Push-ups) (135, 95) (35, 26)

*Split work evenly

Saturday 12/22/18

”12 Days of CrossFit”

1 Deadlift (135, 95) (12 reps)
2 Power Cleans (135, 95) (22 reps)
3 Thrusters (135, 95) (30 reps)
4 Alternating Pistols (36 Reps)
5 C2B Pull-ups (40 Reps)
6 KBS (70, 53) (42 Reps)
7 Wallballs (20, 14) (42 reps)
8 Push Jerk (135, 95) (40 reps)
9 Box Jumps (30, 24) (36 reps)
10 T2B (30 reps)
11 Bar Facing Burpees (22 reps)
12 Ring Muscle-ups (or 12 Squat Clean Thrusters 135, 95)

L3: (115, 75) (Post Pistols) (Regular Pull-ups) (53, 35)
L2: (95, 65) (Box Pistols) (BA Pull-ups) (45, 30) (14, 10) (24, 20) (Knee lifts)
L1: (75, 55) (Box Pistols) (Ring Rows) (35, 25) (10, 8) (20, 15) (Knee Lifts) (Regular Burpees)

Rx+ Version:
”12 Days of CrossFit”
1 Deadlift (155, 105) (12 reps)
2 Power Cleans (155, 105) (22 reps)
3 Thrusters (155, 105) (30 reps)
4 Alternating Pistols (36 Reps)
5 C2B Pull-ups (40 Reps)
6 KBS (88, 70) (42 Reps)
7 Wallballs (30, 20) (42 reps)
8 Push Jerk (155, 105) (40 reps)
9 Box Jumps (30, 24) (36 reps)
10 GHD Sit-ups (30 reps)
11 Burpee Bar Muscle-ups (22 reps)
12 Ring Muscle-ups

Friday 12/21/18

A. Strength

Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s.

Inverted Rows: 5 x 8-10. Rest 60s.
– change grip every set ie. pronated, supinated, wide, close.
– elevate feet to increase level of difficulty

B. Metcon

For Max Reps:
3:00 of DB Renegade Rows (50s, 35s)
3:00 of Max Calories on Bike or Rower
3:00 of Ab Mat Sit Ups
3:00 of Sled Pushes (light weight)
3:00 Max 50 Ft. Trips of Front Rack Carries (53s, 35s)
*Score = total reps (50 ft. = 1 Rep for sled and carries) (Ea Arm = 1 Rep for renegade row)

Thursday 12/20/18

A. Strength

Wide Stance Box Squats: 7 x 3 @70% of 12/3 3RM, every 60s.

B. Metcon

”Open WOD 18.2”

In a 12 Minute Window:

For time:
1-2-3-4-5-6-7-8-9-10
DB Front Squats (50s, 35s)
Bar Facing Burpees

Remaining time Max Clean

*Scaled (35, 20)
*Stepping over the bar allowed
*Beginners: Build to a moderate load in the Deadlift instead of clean.

Wednesday 12/19/18

A. Skill & Gymnastics Practice

Choose 1 or 2 Skills to work on for 20 minutes

-Gymnastics Movements: Pistols, HSPU (Static, Kipping, Strict), Bar or Ring MUs

-Skill Movements: Double Unders

-Cyclical Work ie. Row, Bike or Ski Erg

B. Metcon

EMOM 16

ODD MINUTES: 200/175m Row

EVEN MINUTES: Skill or Gymnastics Movement x 30-40s of work

Tuesday 12/18/18

A. Strength

EMOM 8:
Minutes 0:00-4:00: 2 Jerks @75%
Minutes 5:00-8:00: 2 Jerks @80%

B. Metcon

For time:
30-20-10
Alt. DB Snatch (50, 35)
Pull-ups
Calories Assault Bike

*12:00 Time Cap

Rx+:(C2B Pull-ups)
L3: (40, 25) (21-15-9 Pull-ups)
L2: (35, 20) (Band Assisted Pull-ups)
L1: (30, 15) (Ring Rows) (Cals on Rower)

C. Extra Credit

OH Banded Tricep Extensions: 4 x 25. Rest 60s.
*Between sets complete 20s Hollow-Hold OR 15s L-Sit Hold

Monday 12/17/18

A. Strength

Front Squat: 1RM

B. Metcon

EMOM 20:
MINUTE 1: 10 RDLs (185, 125)
MINUTE 2: 5 Box Jumps (30, 24)
MINUTE 3: 200’ Unilateral Farmers Carry (53s, 35s)
MINUTE 4: Rest

Rx+:(5 RDLs + 5 Front Squats)
L3: (155, 105) (24, 20)
L2: (135, 95) (20, 15)
L1: (115, 75) (20, 15)

Saturday 12/15/18

(1)- AMRAP 8 with a partner of:

5 Calorie Bike
5 Power Snatch (95, 65)
5 OHS (95, 65)

*1 Athlete Completes a full round at a time.

-REST 2 MIN-

(2)- AMRAP 8 with a partner of:

100′ Farmers Carry (70s, 53s)
100′ Sled Push or Pull, (Moderate weight)

*1 Athlete completes a full round at a time

-REST 2 MIN-

(3)- AMRAP 8 with a partner of:

2 Rope Climbs (RX+ Pegboard Ascents)
40 Air Squats
30 KB Swings (53, 35)

*split reps and complete one movement before going to the next

L3: 1-(75, 55) 3-(44, 26)
L2: 1-(65, 35) 2-(53s, 44s) 3-(35, 26) (12 Knee Lifts)
L1: 1-(35, 26 Russian Swing, Goblet Squat) 2-(35s, 26s) (12 Knee Lifts)

Friday 12/14/18

A. Metcon

”Open WOD 14.4”

AMRAP 14
60 Calorie Row
50 T2B
40 Wallballs (20, 14)
30 Cleans (135, 95)
20 Ring Muscle-ups

L3: (115, 75)
L2: (10 Ring Rows/10 Ring Dips) (14, 10) (95, 65)
L1: (10 Ring Rows/10 Ring Dips) (10, 8) (75, 55)

B. Extra Credit

Rollback Tricep Extensions: 75-100 total reps with a light weight. Rest as needed.

Thursday 12/13/18

A. Strength

Wide Stance Box Squat

8 x 3 @65% of 3RM, every 60s.

B. Metcon

5 Rounds, each for time:
20s Assault Bike Sprint
20 Burpees
Rest 3:00

L2: (15 Burpees per round)
L1: (4 Rounds) (10 Burpees per round)

*25:00 Cap

Wednesday 12/12/18

A. Strength/Skill

Handstand Walk Progressions x 10 Minutes

B. Metcon

AMRAP 20:
50 Ft. Single Arm OH KB Carry Right (53/35)
50 Ft. Single Arm OH KB Carry Left
25 Air Squats
50 Ft. Front Rack KB Carry Right (53/35)
50 Ft. Front Rack KB Carry Left
25 Hollow Rocks
60s on Bike, Rower, or Ski Erg Max Calories
*Score = Rounds + Calories

C. Extra Credit

Single Arm Banded Pushdowns: 100 Reps per arm in as few of sets as possible.

Tuesday 12/11/18

A. Strength/Skill

Split Jerk

EMOM 10:
Minutes 0:00-5:00: 2 Jerks @70%
Minutes 6:00-10:00: 2 Jerks @75%

B. Metcon

Not for time:

10-8-6-4-2
Close Grip Bench Press (Add weight each round)
Strict Chin-ups
Strict T2B

*5x Double Unders ie. 50-40-30-20-10

*Score = heaviest weight in the Bench Press

Rx+:(Bar Muscle-ups in place of Chin-ups) (GHD Sit-ups in place of T2B) (10x Double Unders)
L2: (Ring Rows w. a 2 count pause on each rep) (Knee Lifts) (40s of DU Attempts each set)
L1: (Ring Rows, no pause) (Reverse Crunches) (Single Unders)
20:00 Cap on this work

*Alternate Options
– Pull-ups = Ring Rows
– Close Grip Bench Press = Ring Dips or DB Floor Press

Monday 12/10/18

A. Strength

Power Clean

1 Rep Max

* Beginner: Clean Grip Deadlift, Work up to a heavy set of 5

B. Metcon

”Barn Burner”

For time:
40 Power Cleans (115, 75)
30 Thrusters (115, 75)

L3: (95, 65)
L2: (75, 55)
L1: (75, 55 25 Reps of each)

10:00 Time Cap

Sunday 12/9/18

OPEN GYM 8-10am

Teams of 3 for strength and metcon:

– Strength: Sled push a heavy load for 15 minutes max trips in teams of 3 up to a max load.  Each person travels 20 yards.

Score = total load between all 3 athletes.

– Metcon:

Teams of 3, split reps:

225 KBS (53, 35)
225 Hollow Rocks
750 Double Unders

Rx+:(70, 53) (150 GHD Sit-ups)
L3: (45, 25)
L2: (35, 25) (Singles)
L1: (35, 25 Russian Swings) (150 Reps) (600 Singles)
20:00 Cap

Saturday 12/8/18

In teams of 2

0:00 – 20:00:

150 Wallballs (20, 14)

150 Burpees

*Then with the remaining time:

Max Distance Farmer Carry (70, 53)

20:00 – 30:00:

Row max Calories

Rx+:(88, 70) (30, 20)
L2: (53, 44) (14, 10)
L1: (44, 35) (10, 8)

Friday 12/7/18

A. Strength

Jerk

Establish a 1Rep Max

(Beginner – Push Press: 5 x 5)

B. Metcon

4 Rounds:
21/18 Calorie Bike
15 Pull-ups
9 Hang Power Cleans (135, 95)
Rest 90s

Rx+:(C2B Pull-ups) (155, 105)
L3: (10 Pull-ups per round) (115, 75)
L2: (10 Band Assisted Pull-ups per round) (95, 65)
L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)

*Alternate Options to Bike
– 500m Row per round, 90s Ski Erg

Thursday 12/6/18

A. Strength

Wide Stance Box Squat

8 x 3 @60% of Monday’s 3RM, every 60s.

B. Metcon

AMRAP 7
3 Deadlifts (225, 155)
3 Box Jumps (24, 20)
6 Deadlifts
6 Box Jumps
9 Deadlifts
9 Box Jumps

And so on adding 3 reps to each movement..
L3: (185, 125)
L2: (155, 105) (20, 15)
L1: (135, 95) (20, 15 Step Ups)

Wednesday 12/5/18

A. Metcon

For total time:
Row 750m
50 Abmat Sit-ups
Rest 2:00
Row 750m
50 HR Push-ups
Rest 2:00
Row 750m
50 DB Renegade Rows (Left + Right = 1 Rep) (50s, 35s)
Rest 2:00
Row 750 Meters Easy Recovery

L2: (40s, 20s) (Box Push-ups)
L1: (35s, 15s) (Box Push-ups)

*Alternate Option
800m Run, 3:00 Bike or 3:00 Ski Erg per interval.

Tuesday 12/4/18

A. Strength

Toes to Bar

Accumulate Volume in 7 Minutes. Rest as needed between sets.

B. Metcon

As Many Rounds and Reps as Possible 20 Minutes
10 Single Arm Russian Swings Right
10 Single Arm Russian Swings Left
8 Single Arm KB Rows Right
8 Single Arm KB Rows Left
6 Single Arm KB Thrusters Right
6 Single Arm KB Thrusters Left
4 KB Front Rack Reverse Lunges Right
4 KB Front Rack Reverse Lunges Left
2 Turkish Get-ups Right
2 Turkish Get-ups Left

*1 Kettlebell.  Rest as needed between rounds + movements
Rx:(53, 35)
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
Score = total rounds.

Monday 12/3/18

A. Strength

Wide Stance Box Squat:

3RM. Rest 2:00

B. Metcon

“Gameday”

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 7:00

30 Power Cleans (155, 105)

30 Lateral Burpees

L3: (135, 95)
L2: (115, 75)
L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*8 Minute Cap for each section.

Saturday 12/1/18

Teams of 2:

AMRAP24

20 Alternating Weighted Step Ups (50s, 35s)

40 Wall Balls (20, 14)

60 Cal Row

100 Double Unders

*1 person works at a time and reps are split evenly.

Friday 11/30/18

A. Strength

1) Ring Rows: 4 x 10-12. Rest 30s.
– Pause for a 1 count at the top
2) Single Arm DB Bench Press, neutral grip: 4 x 8 each. Rest 30s.
– all sets of with one challenging weight

B. Metcon

”Jones Bones”
AMRAP 12
10 T2B
10 S20H (135, 95)
200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
*Alternate Options
– 200m Row, 40s Ski Erg or Bike

Thursday 11/29/18

A. Strength/Skill

1) Hang Power Clean + Hang Squat Clean:

15 Minutes performing sets of 1 + 1. Rest 60-90s between sets.

2) Romanian Deadlifts:

10 Minutes working up to a heavy set of 6-8. Rest 90s between sets.

3) Back Squat with a 1 second pause:

15 Minutes performing sets of 3. Rest 90s between sets.

Wednesday 11/28/19

A. Metcon

In a 5:00 Window x 4 Rounds:
Row 250 Meters
Remaining time: Max Rounds of:
5 Pull-ups
10 Renegade Rows (50s, 35s) (total reps)
15 Box Jumps (24, 20)

Rest 60s between rounds
*Score = Total Rounds of AMRAP

L2: (Band Assisted Pull-ups) (40s, 25s) (20, 15)
L1: (Ring Rows) (light DBs) (Alt. Step-ups)
*Alternate Option: 200m Run, 60s Bike or Ski Erg

B. Extra Credit

Glute Bridge: 3 x 30. Rest 60s.
– squeeze at top for a 1 count.

Tuesday 11/27/18

A. Skill/Strength

EMOM 10:

-ODD: Skill #1 x 30-40s

(Skill Choices: Pistols, Double Unders, Walking or Free-Standing HS Hold)

-EVEN: 10 Alternating DB Push Press (5 each) + 20 Banded Pull-Aparts

*Skill choices will each have progressions to practice during the 30-40s of work

B. Metcon

EMOM 10:

-ODD: 15 KBS (53, 35)

-EVEN: 10 GHD Sit Ups

Rx+: (10 KB Snatches Each Arm 53/35) (15 GHD Sit Ups)

L2: (35, 25) (Hollow Rocks)
L1: (35, 25 Russian Swings) (Ab Mat Sit Ups)

C. Extra Credit

Single Arm OH Banded Tricep Extensions:

3 x 25 each. Rest 30s.

Monday 11/26/18

“Holleyman”
30 rounds for time of:
5 Wallballs (20, 14)
3 Handstand push-ups
1 Power Clean (225, 145)

L3: (20 Rounds) (185, 125)
L2: (15 Rounds) (14, 10) (5 Box Push-ups per round) (135, 95)
L1: (15 Rounds) (10, 8) (5 Box Push-ups per round) (4, 155, 105 Deadlifts)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

The “Holleyman” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, August 30, 2012

Saturday 11/24/18

With a partner for time:

5k Row
*Every 3:00:
1 Athlete Completes:
15 RKBS (70/53) + 15 Box Jump Overs (24, 20)

*Score = total KBS+BJ

*40 Minute Time Cap

Friday 11/23/18

A. Skill

Snatch Complex x 5, adding weight each set. Rest 2 min.

1 Power Snatch + 1 Hang Snatch + 2 OHS

B. Metcon

AMRAP16

15/12 Cals Bike

12 OHS (95/65)

9 Burpees Lateral over Bar

1 Rope Climb

RX+: (115/75)

L2: (75/55) (8 Ring Rows)

L1: (KBS for OHS) (8 Ring Rows)

*Alternate to bike: 20/16 Cal Row

Thursday 11/22/18

“THANKSGIVING WITH THE GIRLS”

CLASS AT 8AM

Teams of 4 For Time:

Angie & Annie’s House for Appetizers

(2 work at a time)

200 Pull-Ups
200 Push Ups
200 Sit-Ups
200 Air Squats

600 Double Unders

Grace’s House for Dinner

(1 works at a time)

80 C&J (135/95 lb)

Kelly’s House for Dessert

(1 works at a time)

4 Rounds 
1000/800 meter Row
60 Box Jumps (24/20 in)
60 Wall Balls (20/14 lb)

* Reps are all split evenly and finish the work on each movement before moving to the next.

Wednesday 11/21/18

A. Strength

1) Back Squat with a pause

3 x 5, 3 x 3, adding weight each set. Rest 2:00
– 1 One Thousand pause on each rep

2) Bench Press

3 x 10, 3 x 5, adding weight each set. Rest 2:00

B. Metcon

AMRAP 10:
100 Ft. Farmer Carry (AHAP)
8 BB RDLs
12 Front Reverse Lunges (6 each)
*Athlete choice of Barbell Loading

Tuesday 11/20/18

A. Strength

EMOM 8:

ODD: Handstand Hold x 40s
Rx+: (Free Standing Handstand Holds or Handstand Walking)

EVEN: 10 Double KB Bent-over Rows + 15 Banded Pushdowns

B. Metcon

AMRAP 18:
Row 500 Meters
15 T2B
15 Hang Power Snatch (75, 55)

Rx+:(95, 65) (5/3 Ring Muscle-ups after Hang Power Snatch)
L3: (65, 45)
L2: (Knee Lifts) (55, 35)
L1: (Abmat Sit-ups) (Russian KBS for Power Snatch 53, 35)
*Alternate Option: 90s Bike or Ski Erg

C. Extra Credit

Barbell Curls: 3 x 6 Reverse Curls + 6 Barbell Curls. Rest 60s.
*You’ll perform 6 Revere Curls (double overhand) then switch hands and perform 6 barbell curls (supinated grip).

Monday 11/19/18

A. Strength

Sumo Deadlift against band

Build to a 1RM. Rest 2:00

B. Metcon

”Thunder Struck”

For time:
21 Squat Clean Thrusters (155, 105)
42 Bar Facing Burpees

Rx+:(185, 125)
L3: (135, 95)
L3: (115, 75)
L1 Metcon:
For time:
30 Thrusters (95, 65)
30 Burpees
8:00 Time Cap

Saturday 11/17/18

In 30 Minutes in Teams of 3:

4k Row
Remaining time AMRAP:
30 Wallballs (20, 14)
30 Power Snatch (95, 65)
30 Double Unders (Each)

RX+: (30, 20) (115, 75)

L3: (75, 55)
L2: (14, 10) (65, 35)
L1: (10, 8) (Hang Muscle Snatch w. an empty BB or PVC) (45 Singles Each)

*Score = total rounds + reps

Friday 11/16/18

A. Metcon

”Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

L2: (Band Assisted Pull-ups) (Worm Push Ups)
L1: (Ring Rows) (Box Push-ups)

B) Abs and Arm Extra Credit

1) BB or DB Curls: 3 x 10. Rest 60s.
2) Side plank: 3 x 15s each side. Rest 30s.

Thursday 11/15/18

A. Strength

Squat Clean

3 x 2 @80%, every 60s.
3 x 1 @85%, every 60s.

– reset between all reps

B. Metcon

21-18-15-9
KBS (70, 53)
Cals on Bike
Toes to Bar

*20min Cap

**Women can reduce the number of Cals to (18-15-12-6)

Wednesday 11/14/18

A. Metcon

AMRAP 10:
20 Push Press (115, 75)
10 Lateral Burpees Over the Bar
250m Row

Rest 2:00

AMRAP 10:
20 Hang Power Cleans (115, 75)
10 Burpee Pull-ups
250m Row

Rx+: (Start each round w. 3/2 Bar Muscle-ups)
L3: (95, 65)
L2: (75, 55)
L1: (53, 35 Goblet Squat for Hang Squat Cleans) (Regular Burpees) (53, 35 Russian Swings for Hang Power Cleans)

Tuesday 11/13/18

A. Strength

1) Hand stand Push-ups: 1 x Max Reps in 60s.
Scaling Options: Pike push ups (From Box or off floor), Wall Walks.

2) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– one weight for all sets

B. Metcon

AMRAP 10:
50 Ft. OH DB Carry on Right (50/35)
20 Russian Twists w. plate, (total)
50 Ft. OH DB Carry on Left (50/35)
50 Double Unders (75 Singles)

Monday 11/12/18

Regular Class Schedule

21 Guns
AMRAP in 21 minutes
400 meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups

This WOD, created for “WOD With Warriors,” as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s’ Warriors, past, present and future.” The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day.

WOD with Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

Saturday 11/10/18

A. Metcon

In teams of 2 with a running clock:
0:00-15:00
10 Hang Power Cleans + S20H (135, 95)
20 Push-ups
30 T2B
40 Air Squats
50 Calorie Row

17:00-32:00
5 Hang Power Cleans + S20H (135, 95)
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row

Rx+:(HSPU in place of Push-ups)
L3: (115, 80)
L2: (95, 65) (Box Push-ups) (Knee Lifts)

11/9/18

A. Strength

Close Grip Bench Press: 1RM + Drop Set. Rest 2:00
After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps

B. Metcon

10 Rounds for time:
1 Rope Climb
15/12 Cal Row

Rx+:(Legless Rope Climbs)
L3: (8 Rounds)
L2: (5 Band Assisted Chin-ups per round)
L1: (5 Ring Rows per round)
11:00 Cap

”2014 Regionals Workout”
(except we are rowing instead of a 200M sprint)

C. Extra Credit

DB Curls: 4 x 10; 60s rest

11/8/18

A. Strength

Squat Clean: 8 x 2 @75% of Monday, every 90s.
– Reset between all reps

B. Midline

Banded Pallof Press Iso Hold: 4 x 15s each. Rest 60s.

C. Metcon

”Timebomb”

In 12:00
50 Wallballs (20, 14)
40 Lateral Burpees over the Bar
30 Deadlifts (275, 185)
Remaining time AMRAP: Wallballs

Rx+: (315, 205)
L3: (225, 155)
L2: (14, 10) (165, 115)
L1: (10, 8) (135, 95)
*Score = total wallballs completed

11/7/18

A. Metcon

Every 4:00 x 4 Sets:
Run 400 Meters
12 BB Front Rack Alternating Step-ups (24, 20) (95, 65) (total reps)

Then right into:
Every 4:00 x 4 Sets:
Bike x 18/15 Calories
15 G20H w. plate (45, 25)

Then,
AMRAP 4:
KB March in Place x Max Reps
*1 KB in Front Rack. Alternate Sides every 30s (53, 35)

*Score = slowest split from sections 1/2.
*Alternate Options for Bike: 21/18 Calorie Row or 18/15 Cal Ski Erg

11/6/18

A. Metcon

3 Rounds for time w. partner:

Row 1k
50 Hang Power Snatch (75, 55)
30 Pull-ups

Rx+:(95, 65) (C2B Pull-ups)
L3: (65, 35)
L2: (55, 25) (Band Assisted Pull-ups)
L1: (Empty Bar training bar or PVC) (Ring Rows)

*30 Minute Cap

11/5/18

A. Strength

Squat Clean

– Build to a 1RM over the course of 6-7 sets.
– Beginner: Work on Technique with light loads or Front Squat up to a moderate set of 3.

B. Metcon

4 RFT
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders

L3: (53, 35)
L2: (44, 26) (30s of Double Under Attempts)
L1: (35, 26 Russian Swings) (50 Singles each set)
15:00 Cap

C. Extra Credit

Plank Variations (check them out on the whiteboard!)

11/3/18

Partner WOD

14-12-10-8-6

STO (135/95)

50/40 – 40/30 – 30/22 – 20/14 – 10/8

Cals on Bike

10-8-6-4-2

Rope Climbs

L3: (115/75)

L2: (95/65) (Hanging Knee Tuck)

L1: (DB Push Press) (Ring Rows)

11/2/18

A. Strength

Banded Deadlift

8 x 2 @70% + Band Tension. Every 60s.

– Reset on each rep

B. Metcon

4 Rounds

250/200M Row

20 Fr Rack Walking Lunges (53s/35s)

Rest 60s

*14min cap including rest

C. Extra Credit

3 x 30-50 Banded Leg Curls Ea Leg

11/1/18

A. Strength

Superset: 5 Sets. Rest 60s
A) Bench Press x 5
B) Strict Pull Ups x 5

(Rx+ weighted pull ups)

B. Metcon

4 Rounds
40s work :20s rest

1) Hand Release Push Ups
2) Medball Cleans (20/14)
3) T2B
4) Burpees to Target
5) Double Unders

L2: (Hanging Knee lifts)

L1: (Box Push Ups) (Lying down Knee Lifts) (Single Unders)

Happy Halloween 🎃 !!!!

10/31/18

A. Skill

Snatch Complex.  6 Sets.

1 Power Snatch + 1 Hang Snatch + 1 OHS

Establish a moderate working weight (65-70% of 1RM Snatch) then perform 1 complex every 90s

B. Metcon

EMOM12

Minutes 1 – 4

Odd: 15/10 Cals Bike

Even: 12 DB Power Cleans (50/35)

Minutes 5 – 8

Odd: 12/9 Cals Bike

Even: 9 DB Thrusters (50/35)

Minutes 9 – 12

Odd: 9/6 Cals Bike

Even: 6 Renegade Rows (50/35)

C. Core

Pallof Presses

3 x 20 each side

10/30/18

Barbells For Boobs

Partner WOD

“Grace” meets “Double Helen”

30 C&J (135, 95)

Then,

3 Rounds:

800M Run

42 KBS (53, 35)

24 Pull Ups

*Split work evenly.  Runs can be broken up into 200 or 400M. 1 person works at a time.

L3 (115, 75)

L2 (95, 65) (44, 26) (Band Assist Pull Ups)

L1 (65, 35) (35, 26 RKBS) (Ring Rows)

28min cap

10/29/18

A. Strength

1-1/4 Front Squat

Establish a 3RM

B. Metcon

AMRAP 10:
400 Meter Row
15 Power Snatches (75, 55)
15 Box Jumps (24, 20)

Rx+:(95, 65)
L3: (65, 45)
L2: (Hang Power Snatch 45, 35) (20, 16)
L1: (300M) (SDLHP) (Step Ups 20, 16))

10/27/18

Teams of 2

2 Rounds

80/60  Cal Assault Bike

60 GHD Sit Ups

40 KBS (70, 53)

20 Lateral Burpees over KB

200 Double Unders

*28 Min time cap

L2: (50, 30 Cals) (53, 35 KB) (20, 14) (150 Doubles)

L1: (40, 20 Cals) (40 Ab Mat Sit Ups) (Burpees only) (200 Single Unders)

10/26/18

A. Strength

Push Jerk

In 15 Minutes build to a moderate single.  Rest as needed, then Rest 90s-2min between heavier sets)

B. Metcon

AMRAP 15
5 Pull-ups
7 Push-ups
9 Wallballs (20/14)

Rx+:(C2B Pull-ups) (Handstand Push-ups) (30/20)
L2: (Band Assisted Pull-ups) (14/10)
L1: (Double KB Bent-over Rows x 10 per round) (Box Push-ups) (10/8)

10/25/18

A. Strength

Banded deadlift:

10 x 2 @65% of 1RM established on 10/15. Every 60s.
– Reset on each rep.

B. Metcon

For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)

Rx+:(185, 125)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
*9min Cap

10/24/18

A. Metcon

Teams of 3

4 Rounds (for 36 Minutes)

Min 1 – 3: 75’ Sled Push each (225/135)

Min 3 – 6: 100’ Farmer Carry each (70s, 53s)

Min 6 – 9: 600M Run (split 200 each)

*1 person works at a time.

B. Cool down

*5 – 10 min roll out and stretch with coach

10/23/18

A. Strength

4 Rounds of:
8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep)
20 Banded Facepull-aparts
Rest 90s between rounds.

B. Metcon

5 RFT:
2/1 Rope Climb
16 DB Push Press (50, 35) (neutral grip)
120/17 Calorie Row

Rx+:(2/1 Legless Rope Climbs) (65, 45) (20/18 Cal Assault Bike)
(Rx Can also sub 5 towel pull-ups per round if possible)
L2: (5 Band Assisted Chin-ups per round) (35, 25)
L1: (10 Ring Rows with pause a top per round) (25, 15) (15 Calorie Row)
20:00 Cap

*Alternate Options:
16/12 Calorie Bike

10/22/18

A. Strength

Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00
– Build to a heavy set of 2.2.2.

B. Metcon

For time:
Buy in: 50 T2B
Then,
50 Front Rack Walking Lunges (115, 75)
*Every time you drop the bar complete 10 Bar Facing Burpees
12:00 Cap

Rx+: (135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55)
L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

10/20/18

Teams of 2

AMRAP28

20 HP Cleans (115/75)

20 Alt DB Snatches (50/35)

800M Run

*Split all work (including run) and one person works at a time   

10/19/19

A. Strength

1) Close Grip Bench Press: 3 x 8-10. Rest 45s.

2) Banded Pull-aparts: 3 x 25. Rest 45s.

B. Metcon

5 Rounds:
2 Turkish Get-ups (1 on each side)
10 Pull-ups
20 KBS (53, 35)

Rx+:(Strict Pull-ups)
L3: (44, 26)
L2: (Band Assisted Pull-ups) (35, 26)
L1: (Ring Rows) (35, 26 Russian Swings)
20:00 Cap on this Work
*Score = No score today

10/18/19

A. Strength

Banded Conventional Deadlift:

10 x 2 @60% of Monday + Band Tension. Every 60s.

– Reset on each rep, not done touch n go.

B. Metcon

”Adrenaline”
AMRAP 8
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Beginner Option:
4 Rounds, Rest 60s:
6 Burpees
6 Russian KBS
6 Goblet Squats

10/17/18

A. Strength

Power Snatch: 4 x 6. Rest 60s.

Perform T&G Sets

B. Metcon

Teams of 2

Buy in
Row 2k
Then,
2 Rounds of:
100 Power Snatch (75, 55)
100 Wallballs (20, 14)
Then,
Cash-out:
300 Double Unders

L2: (65, 45) (14, 10)
L1: (55, 35) (10, 8) (Single Unders)
30:00 Cap

*Row, Double Unders and all repetitions are split

10/16/18

A. Strength

Pull-up Training-
4 Rounds of:
8-10 Wide Pronated Grip Inverted Rows
6-8 DB Hammer Curls (heavy DBs)
Rest 90s-2:00 between rounds.

B. Metcon

AMRAP20

Run 400 Meters
15 T2B
12 DB Front Rack Walking Lunges (50, 30) (total)
9 HSPU
Rest 60s after each completed round.

Rx+:(9/6 Strict HSPU)
L3: (Use 1 Abmat HSPU)
L2: (Knee Lifts) (35, 25) (10 Box Pike Push-ups)
L1: (Abmat Sit-ups) (25, 15) (8 Pike Push-ups or Seated DB Press)

10/15/18

A. Strength

Deadlift with Band Resistance

Establish a 1Rep Max 

B. Metcon

5 Rounds with a partner:

12/10 Cals Assault Bike
15 RKBS (70/53)
150 Ft Farmers Carry (70/53)

*Work is not split.  Not for time.

RX+ (88s/70s)

10/13/18

Teams of 2

AMRAP30

50 Wall Ball Shots (20/14)

40 Box Jumps (24/20)

30 Pull Ups

20 Deadlifts (225/155)

10 Bar Facing Burpees

*split repetitions evenly with partner

 

10/12/18

A. Strength

Push Press: Build to a 2RM. Rest 90s.
– Reset on each rep

B. Metcon

For total time:
21 S20H (135, 95)
800 Meter Row
Rest 2:00
15 S20H (155, 105)
600 Meter Row
Rest 2:00
9 S20H (185, 115)
400 Meter Row

Rx+:(155, 95) (185, 115) (205, 125)
L3: (115, 75) (135, 95) (155, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55 For all rounds)
22:00 Cap Including Rest

10/11/18

A. Strength

Front Squats

EMOM 6: 3 @70%

B. Metcon

EMOM16:

Min 1 – 15 KBS (53/35)

Min 2 – 12 GHD Sit Ups

Min 3 – 2/1 Rope Climbs

Min 4 –  12/10 Cals Bike

10/10/18

A. Strength

Snatch Balance

5 x 2

B. Metcon

AMRAP5
10 Alternating DB Snatches (50/35)
10 Box Jumps (24/20)
-Rest 5 Min-
AMRAP5
10 (5L/5R) Single Arm DB Thrusters (50/35)
50 Double Unders

10/9/18

A. Strength

4 Rounds:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts

Rest 90s-2:00 between rounds.
Rx+
*Perform 5 Rounds and add 10 DB Rows after the banded pull aparts.

B. Metcon

3 Rounds for time:

15/12 Cal Row

15 GTOH #45/25 plate

15 Burpees

15 Knees to Elbow

15/12 Cal Assault

*20 min time cap

C. Extra Credit

Elbow out Tricep Extensions: 3 x 12-15. Rest 60s

10/8/18

A. Strength

Back Squat: 4 x 5, build to a moderate/heavy set

B. Midline

3 Rounds:
15s on 15s off:
Hollow Rock
V Ups
Flutter kicks
Barbell Roll Outs

C. Metcon

For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
10:00 Cap

10/6/18

Teams of 2

60-40-30-20

Weighted Box Step Overs (24, 20) (50# sandbag, 30# medball)

KBS (53, 35)

Calorie Row

Rx+ (70, 44)

10/5/18

A. Skill

1.) Hang Power Snatch: 5 x 3, add weight each set. Rest 90s.

2.) Rope Climb Practice

B. Metcon

5 Rounds (not for time):
2/1 Rope Climbs
15 Hang Power Snatch (75, 55)
200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)
Rest 90s after each round.

Rx+:(Legless Rope Climbs) (95, 65)
L3: (65, 45) (8/6 Strict Chin-ups in place of 2 Rope Climbs)
L2: (55, 35) (8/6 Strict Chin-ups in place of 2 Rope Climbs Band Assisted)

10/4/18

A. Strength

EMOM 8:

3 Front Box Squats @65% of 2RM

B. Metcon

2 RFT
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
*10:00 Cap

C. Extra Credit

Rear Foot Elevated Split Squat: 3 x 6 ea. Rest 60s.

10/3/18

A. Skill

3 Rounds
10s L-Sit Hold
20s Hollow Hold
30s Alt. Pistol Practice
Rest 60s

B. Metcon

Teams of 2

AMRAP 22
Run 800 Meters
40 Walking Lunges (BW)
40 1-arm DB Push Press (50, 35)

*One person works at a time. Split however desired.

10/2/18

A. Strength

1a) Ring Dips: 3 x 10. Rest 60s.

1b) Ring Rows: 3 x 10. Rest 60s

B. Metcon

5 Rounds

30s work : 30s rest

(1)- KBS (53/35)

(2)- Double Unders

(3)- GHD Sit Ups

(4)- Bike

RX+ Handstand push ups instead of KBS

L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (Single Unders)

*No score today

10/1/18

A. Strength

Overhead Squat

Build to a heavy set of 3

B. Metcon

”Jackie”

For time:
Row 1k
50 Thrusters (45)
30 Pull-ups

L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)

11:00 Cap

9/29/18

AMRAP 33

in teams of 3:
33 Power Snatch (75, 55)
33 Wallballs (20, 14)
600 Meter Run

*Each teammate completes a set of 11 before switching with their partner.
*Run intervals will be broken down in 200m intervals.

L3: (65, 45)
L2: (55, 35) (14, 10)
L1: (Empty Bar) (10, 8)

9/28/18

A. Strength

1) Push Press

10-8-6-4

Add weight each set

2) Rollback Tricep Extensions: 3 x 15

3) Barbell Curls: 3 x 10

B. Metcon

5k Row for time

9/27/18

A. Strength

EMOM 8

3 Front Squats @60% (of Monday 2RM)

B. Metcon

For time:
15 Front Squats (155, 105)
21 T2B
30 Bar Facing Burpees
12 Front Squats
15 T2B
20 Bar Facing Burpees
9 Front Squats
9 T2B
10 Bar Facing Burpees

L3: (135, 95)
L2: (115, 75) (Knee Lifts)
L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)
*18:00 Cap

9/26/18

A. Metcon

AMRAP5
10 S20H (135, 95)
10 Box Jumps (24, 20)
-Rest 2 Min-
AMRAP5
10 KBS (53, 35)
10 G2OH w/ Plate (45, 25)
-Rest 2 Min-
AMRAP5
20 Walking OH Lunges w. plate (45, 25) (total)
50 Double Unders

L3: (115, 75) (44, 26)
L2: (95, 65) (20, 15) (35, 26) (35, 15) (45s Double Under Attempts)
L1: (65, 35) (20, 15” Step-ups) (35, 26 Russian Swings) (25, 10) (Single Unders)

*Score = total rounds + reps

B. Mobilization

10 min