122325
Strength
Deadlift 5-5-3-1-1-1-1-1 (Ascending)
MetCon
In Teams of 2 Complete For Time:
40 S2OH (55/75#)
30 Burpees
30 Pullups
40 Power Cleans (65/95#)
30 Burpees
30 T2B
40 Clean & Jerk (75/115#)
122225
Strength
Back Squat 5-5-3-1-1-1-1-1 (Ascending)
MetCon
3 Rounds For Time of:
20 Calorie Row
20 Thrusters (Bar)
20 Calorie Bike
20 Hang Muscle Snatch (Bar)
[20 Minute Time Cap]
121925
Strength
Superset 3 Sets (Ascending Weight) of:
12 Decline Bench Press
12 Decline Flies
MetCon
For Time:
50 Double Unders
10 Squat Snatches (65/95#)
50 Double Unders
8 Squat Snatches (75/115#)
50 Double Unders
6 Squat Snatches (95/135#)
50 Double Unders
4 Squat Snatches (105/155#)
50 Double Unders
2 Squat Snatches (125/185#)
121825
Strength
Superset 4 Sets (Ascending Weight) of:
10 Bulgarian Split Squats (Per Side)
10 VMO Goblet Squats
10 Hip Thrusts
MetCon
5 Rounds For Time of:
24 Tuck Jumps
16 Calories Ski Erg
8 GHDSU
Accessory
3 Sets of:
60s Plank (Rings)
60s Rest
121725
MetCon
20 Rounds For Time of:
1 Wall Walk
1 Clean & Jerk (155/225# – Any Style)
1 BMU
1 Deadlift (205/315#)
1 Rope Climb
[50 Minute Time Cap]
121625
Lift
5 Sets (Ascending Weight) of:
Snatch Grip Deadlift (3) + Snatch (3)
MetCon
5 Rounds For MAX Reps of:
1 Minute Wall Balls (W:14/9 M:20#/10′)
2 Minute AMRAP of:
4 CTB Pullups
4 Burpee Box Jump Overs (20/24″)
121525
Strength
OH Squat 10-8-6-4-2 (Ascending)
MetCon
For Time:
40 SA DB Snatch (20/35#)
40 Pushups
40 SA DB Snatch (35/50#)
40 Tricep Dips
40 SA DB Snatch (50/70#)
40 HSPU
121225
Strength
Front Rack Walking Lunge 5×10 (Ascending)
MetCon
For Time:
50 SA DB Chest Press – L (35/50#)
50 Air Squats
50 Situps
50 Pullups
50 Situps
50 Air Squats
50 SA DB Chest Press – R (35/50#)
121125
Lift
Hang Power Snatch 3-3-3-1-1-1 (Ascending)
Strength
SA Lawnmowers 12-10-8-6 (Ascending)
MetCon
12-Minute AMRAP of:
20 Calorie Row
20 T2B
121025
MetCon
On Every 4th Minute For 10 Sets Perform:
5 Thrusters (75/115#)
5 Shuttle Sprints (25′)
15 Double Unders
5 Shuttle Sprints (25′)
5 BF Burpees
5 Shuttle Sprints (25′)
15 Cross Over Skips
5 Shuttle Sprints (25′)
Accessory
EMOTM 6 Minutes of:
3 Strict Chin Ups
10′ HSW
120925
Lift
Hang Power Clean 3-3-3-1-1-1 (Ascending)
Strength
Seated Arnold Press 12-10-8-6 (Ascending)
MetCon
On Every 2nd Minute For 5 Sets Complete:
5 DBL DB Snatch (2×35#/2×50#)
5 Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)
*MAX Pullups With Remaining Time*
120825
Strength
Front Squat 7-7-5-5-3-3-1-1 (Ascending)
MetCon
BOTH MetCons Are SPRINTS!!!
-> 5-7 Minutes Rest Between Each MetCon
i) For Time:
30 S2OH (75/115#)
500m Ski Erg
30 S2OH (75/115#)
[6 Minute Time Cap]
ii) For Time:
10 Snatches (75/115#)
24/30 Calories Assault Bike
10 Snatches (75/115#)
[6 Minute Time Cap]
120525
Strength
Superset 3 Sets (Ascending Weight) of:
12 Incline Bench Press
12 Incline Supine Front Raise
MetCon
For Time:
2 Rounds of:
10 Burpee To Target
3 Wall Walks
3 RMU
2 Rounds of:
10 Burpee Box Jump Overs (20/24″)
3 Wall Walks
3 RMU
2 Rounds of:
10 Devil’s Press (2×35/2×50#)
3 Wall Walks
3 RMU
120425
Strength
Superset 5 Sets (Ascending Weight) of:
6 BB Power Rows
8 BB Shrugs
12 BB Upright Rows
MetCon
For Time:
65 Calories Ski Erg
40 T2B
25 Clusters (75/115#)
120325
MetCon
On Every 7th Minute For 5 Sets Complete:
1000m Row
20 KB Swings (1.5/2 Pood)
*MAX Double Unders OR Cross Overs With Remaining Time*
Accessory
6 Sets of:
20s Weighted Decline Plank (Hands)
120225
Lift
EMOTM 12 Minutes of:
3-Position Power Clean
Strength
Seated Strict Press 7-7-5-5-3-3 (Ascending)
MetCon
65 Calories Assault Bike
40 HSPU
25 Squat Snatches (95/135#)
120125
Strength
Back Squat 6×3 (Ascending)
MetCon
For Time:
65 Wall Balls (W: 14/9 M: 20#/10′)
40 CTB Pullups
25 Squat Cleans (105/155#)
112825
Strength
Back Rack Walking Lunge 5×10 (Ascending)
MetCon
3 Rounds For MAX Reps of:
60s Back Squats (95/135#)
60s T2B
60s Box Jump Overs (20/24″)
60s DB Chest Press (35/50#)
60s Double Unders
60s Rest
Accessory
EMOTM 6 Minutes of:
3 Strict Pullups
10′ HSW
112725
Strength
Deadlift 2-2-2-2-2-2 (Ascending)
Lift
Split Jerk 4-4-4 (Ascending)
MetCon
8-Minute AMRAP of:
1 RMU + 1 Ring Dip
1 Power Clean (155/225#)
112625
MetCon
i) On Every 4th Minute For 10 Sets Perform:
6 Calories Ski Erg
12 Air Squats
6 Shuttle Sprints (30′)
12 Hang Power Snatch (45/65#)
6 Shuttle Sprints (30′)
12 Lateral OTB Jumps
6 Shuttle Sprints (30′)
ii) Complete 1 Set of:
MAX Reps BMU OR MAX Reps CTB Pullups OR MAX Reps Pullups/Banded Pullups
112525
Lift
i) EMOTM 12 Minutes of:
3-Position Power Snatch
ii) Snatch Balance 4×3 (Ascending)
MetCon
8 Rounds For Time of:
8 DBL KB Deadlift (2×1.5/2×2 Pood)
8 HSPU
2 Rope Climbs
112425
Strength
Front Squat 4×8 @ 55%
MetCon
BOTH MetCons Are SPRINTS!!!
-> 5-7 Minutes Rest Between Each MetCon
i) For Time:
30 Burpees
500m Row
30 Burpees
[8 Minute Time Cap]
ii) For Time:
10 Clean & Jerks (95/135#)
24/30 Calories Assault Bike
10 Clean & Jerks (95/135#)
[8 Minute Time Cap]
112125
Strength
i) Superset 3 Sets (Ascending Weight) of:
12 Bench Press
12 Side Lifts
ii) Superset 3 Sets (Ascending Weight) of:
12 Bent Over Rows
12 Bent Over Flies
MetCon
For Time:
5 Rounds of:
30 Double Unders
6 HSPU
5 Rounds of:
30 Double Unders
6 T2B
112025
Lift
i) Snatch 6×2 @ 60%
ii) Clean & Jerk 6×2 @ 60%
MetCon
For Time:
21 SA DB Snatch – L (20/35#)
21 SA DB Snatch – R (20/35#)
21 Calories Ski Erg
21 Pushups
15 SA DB Snatch – L (20/35#)
15 SA DB Snatch – R (20/35#)
15 Calories Ski Erg
15 Pushups
9 SA DB Snatch – L (20/35#)
9 SA DB Snatch – R (20/35#)
9 Calories Ski Erg
9 Pushups
111925
MetCon
In Teams of 2 Complete For Time:
“The 900 v.3”
200 Crossover Skips
175 Bench Press (Bar)
150 Lunges
125 V-Ups
100 SA Burpee Deadlifts (2×20/2×35#)
75 Star Jacks
50 Plank Up Downs
25 Wall Walks
[40 Minute Time Cap]
Accessory
3 Sets FOR QUALITY of:
40′ SA OH DB Carry (Per Side)
*Increase Weight Each Set*
111825
Lift
Split Jerk 6×2 @ 60%
Strength
Deadlift 4×4 @ 60%
MetCon
2 Rounds For Time of:
30 KB Swings (.5/1)
30 Box Hops (16/20″)
24/30 Calories Assault Bike
111725
Strength
Back Squat 4×8 @ 55%
MetCon
4 Rounds For Time of:
350m Row
16 Wall Balls (W: 14/9 M: 20#/10′)
8 Pullups
4 Power Cleans (125/185#)
Accessory
3 Sets of:
70s Plank (Elbows)
35s Single Leg Balance (Per Leg)
111425
Strength
i) 1RM Strict Bicep Curl
ii) Superset 3 Sets of:
8 Barbell Skull Crushers
8 OH Tricep Extensions
MetCon
In Teams of 2 Complete For Time:
400m Run
50 T2B
400m Run
50 SA DB Chest Press – L (50/70#)
400m Run
50 T2B
400m Run
50 SA DB Chest Press – R (50/70#)
*Run Can Be Exchanged For 500m Ski/500m Row*
[25 Minute Time Cap]
111325
Lift
Hang Power Clean 5×2 (Ascending)
MetCon
In Teams of 2 Complete For Time:
1000m Row (Damper 10)
100 Wall Balls (W: 14/10 M: 20#/11′)
800m Row
80 Reverse Lunge Wall Balls (W:14/9 M: 20#/10′)
600m Row
60 Burpee To Target
400m Row
40 Box Jump Overs (24/30″)
200m Row
20 Wall Walk + 2 Shoulder Taps
111225
Gymnastics
EMOTM 12 Minutes of:
Odd: 3-5 Deficit Wall Facing HSPU
Even: 3-5 SA Bottoms Up KB Press (Per Side)
Strength
Push Jerk 3×3 (Ascending)
MetCon
On A 30 Minute Timer Complete:
30 Rounds of:
3 Deadlifts (155/225#)
3 HSPU
*MAX Calories Assault Bike With Remainder Of Time*
111125
MetCon
“Remembrance Day”
18 Minute AMRAP of:
11 Hang Power Snatches (55/75#)
11 Burpees
11 Thrusters (55/75#)
11 Pullups
*At 11:00 Perform 1 Minute Of Silence*
111025
Gymnastics
EMOTM 12 Minutes of:
Odd: 3-5 Negative Decline Ring Rows
Even: 20-30s Controlled Kips – Arch/Hollow/Beat
Strength
Front Squat 4×5 (Ascending)
MetCon
15 Minute AMRAP of:
10 Squat Cleans (95/135#)
10 CTB Pullups
8 Squat Cleans (105/155#)
10 CTB Pullups
6 Squat Cleans (125/185#)
10 CTB Pullups
4 Squat Cleans (145/205#)
10 CTB Pullups
2 Squat Cleans (155/225#)
10 CTB Pullups
MAX Squat Cleans (165/245#)
110725
Gymnastics
EMOTM 12 Minutes of:
Odd: 10/Side Hanging Leg Bicycle
Even: 3-5 Wide Leg T2B/K2E/HKR
Strength
Bench Press 4×1 (Ascending)
MetCon
4 Rounds For MAX Reps of:
60s OH Squats (55/75#)
60s T2B/HKR
60s Front Rack Stationary Reverse Lunges (55/75#)
60s Rest
110625
Gymnastics
EMOTM 12 Minutes of:
Odd: 3-5 Weighted Tricep Dips
Even: 20-30s Handstand Walk Drill (Athlete Choice)
Strength
Bent Over Row 3×6 (Ascending)
MetCon
Complete The Following:
0:00-10:00
EMOTM of:
1 Wall Walk
3 Tricep Dips
5 SA Hang DB Clean & Jerk (50/70#)
10:00-20:00
EMOTM of:
1 Wall Walk
3 Ring Pushups
5 SA DB Snatch (50/70#)
*Alternate Arms Each Minute*
110525
Gymnastics
EMOTM 12 Minutes of:
Odd: 3-5 Banded RMU
Even: 10 False Grip/Regular Grip Kips (Rings)
MetCon
Complete For MAX Reps:
0:00-20:00
On Every 2nd Minute For 10 Sets Perform:
Odd: 10/12 Calories Assault Bike Sprint
Even: 10×25′ Shuttle Sprints
20:00-40:00
AMRAP of:
4 RMU
8 Burpee Box Jump Overs (20/24″)
12 Clusters (65/95#)
16 Supermans
110425
Gymnastics
EMOTM 12 Minutes of:
Odd: [1 Strict HSPU + 1 Kipping HSPU] x3
Even: 1-3 Freestanding Kipping HSPU
Lift
Push Jerk 3×3 (Ascending)
MetCon
4 Rounds For Time of:
50 Cross Overs
15 Strict HSPU
10 Power Snatch (115/165#)
110325
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s Banded Kipping
Even: 1-5 CTB Pullups/Jumping CTB Pullups
Strength
Back Squat 4×5 (Ascending)
MetCon
For Time:
Buy In: 40 Calorie Ski
10 Rounds of:
5 Pullups
10 Pushups
15 Air Squats
20 Double Unders
Cash Out: 40 Calorie Row
103125
Gymnastics
EMOTM 12 Minutes of:
Odd: 10 Wide Leg Banded Pike Leg Lifts
Even: 10 Hanging Leg Over Bench v.2
Strength
Bench Press 4×2 (Ascending)
MetCon
“HalloWOD”
For Time:
10 Burpees
31 KB Swings (1/1.5 Pood)
10 Burpees
31 Box Hops (20/24″)
10 Burpees
31 Push Press (55/75#)
10 Burpees
31 T2B
10 Burpees
31 Med Ball Cleans (14/20″)
10 Burpees
31 SA DB Snatch (35/50#)
1031m Row
103025
Gymnastics
i) EMOTM 12 Minutes of:
Odd: 50′ OH KB Carry (2×35/2×50#)
Even: 10 Skull Crushers
ii) EMOTM 5 Minutes of:
20-30s HSW Drill (Athlete Choice)
Strength
Bent Row 3×6 (Ascending)
MetCon
Every 2nd Minute For 10 Sets Perform:
6/8 Calorie Assault Bike
8 KB Deadlifts (2×35/2×50#)
50′ Farmer Carry (2×35/2×50#)
102925
Gymnastics
EMOTM 12 Minutes of:
Odd: 3-5 Push Off BMU
Even: 5-10 Seated Banded Pull Downs
MetCon
Complete For MAX Reps:
0:00-20:00
On Every 2nd Minute For 10 Sets Perform:
Odd: 100m Ski Erg Sprint
Even: 100m Row Sprint
20:00-40:00
AMRAP of:
4 BMU
8 Box Hops (24/30″)
12 Hang Squat Snatch (65/95#)
16 V-Ups
102825
Gymnastics
EMOTM 12 Minutes of:
Odd: 1-5 Wall Facing HSPU
Even: 5 Standing SA DB Press (35/50#)
Strength
Push Press 3×3 (Ascending)
MetCon
4 Rounds For Time of:
50 Double Unders
30 HSPU
10 Power Cleans (155/225)
102725
Gymnastics
EMOTM 12 Minutes of:
Odd: 15-20s Weighted Hang
Even: 1-5 Weighted Pullups
Strength
Front Squat 6×1 (Ascending)
MetCon
15 Minute AMRAP of:
500m Row
25 Thrusters (Bar)
15 Pullups
102425
Gymnastics
EMOTM 12 Minutes of:
Odd: 5-10 Hanging Leg Lift Over Bench
Even: 5 Banded Pike Leg Lifts
Strength
Bench Press 4×3 (Ascending)
MetCon
On Every 90s For 10 Sets Perform:
2 Hang Squat Snatch (105/155#)
4 T2B
6 Pushups
8 Renegade Rows (35/50#)
102325
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s Around The World/Pike To HSW
Even: 3-5 Negative Ring Pushups
Strength
Bent Over Row 3×5 (Ascending)
MetCon
On Every 4th Minute For 6 Sets Complete:
5 Back Squats (175/255#)
10 DB Chest Press (50/70#)
15 Calories Ski Erg
30 Cross Over Skips
60 Double Unders
102225
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s Front Support (Rings)
Even: 3-5 Banded RMU Drill
MetCon
Complete For MAX Reps:
0:00-20:00
On Every 4th Minute For 5 Sets Complete:
400m Run
20:00-40:00
AMRAP of:
3 RMU
6 Devils Press (2×35/2×50#)
9 Hang Power Clean & Jerk (95/135#)
12 GHD Back Extensions
102125
Gymnastics
EMOTM 12 Minutes of:
Odd: 3-5 Deficit Kipping HSPU
Even: 20-30s Freestanding HS
Lift
Push Jerk 3×3 (Ascending)
MetCon
23 Minute AMRAP of:
15 Deadlifts (155/225#)
15 HSPU
15 Bar Facing Burpees
15 Calories Assault Bike
102025
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s Beat Swing To Neutral
Even: 3-5 Negative Chin Ups
Strength
Back Squat 6×1 (Ascending)
MetCon
3 Rounds For Time of:
27 Calories Row
21 Wall Balls (W: 14/9 M: 20#/10′)
15 CTB Pullups
9 Thrusters (65/95#)
101725
Gymnastics
EMOTM 12 Minutes of:
Odd: 8-12 Single Leg T2B
Even: 20-30s Candlestick Hold/Practice
Strength
Bench Press 4×4 (Ascending)
MetCon
3 Rounds For Time of:
100 Double Unders
30 T2B
30 KB Swings (1/1.5 Pood)
[18 Minute Time Cap]
101625
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s Walk Away/To Wall
Even: 3-5 Negative/Tempo Ring Dips
Strength
Bent Over Row 3×5 (Ascending)
MetCon
23 Minute AMRAP of:
350m Row
10 Ring Dips
5 Squat Cleans (95/135#)
1 Wall Walk + 20 Shoulder Taps
101525
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s Front Support
Even: 20-30s Snap To Support Drill
MetCon
Complete For MAX Reps:
0:00-20:00
On Every 4th Minute For 5 Sets Complete:
24/30 Calories Assault Bike
20:00-40:00
AMRAP of:
3 BMU
6 Squat Snatches (105/155#)
9 Box Jump Overs (20/24″)
12 Pistol Squats/Weighted Lunges
101425
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s Controlled Kipping
Even: 3-5 Strict Pullups
Strength
Front Squat 20-20-10-10 (Ascending)
Gymnastics
EMOTM 12 MInutes of:
Odd: 3-5 Strict Deficit HSPU
Even: 20-30s Headstand To Pike Drill
Lift
Push Jerk 3×3 (Ascending)
101025
Gymnastics
EMOTM 12 Minutes of:
Odd: 6-12 T2B/HKR To Target
Even: 15 Hollow Rocks
Strength
Bench Press 4×5 (Ascending)
MetCon
5 Rounds For MAX Reps of:
3 Minute AMRAP of:
8 V-Ups
12 KB Swings (1/1.5 Pood)
20′ Weighted Lunge Walk (2×35/2×50#)
-1 Minute Rest-
100925
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s HS Step Ups/Pike Step Ups
Even: 5-10 Tricep Dips
Strength
Bent Over Row 3×6 (Ascending)
MetCon
22 Minute AMRAP of:
32/40 Calories Assault Bike
12′ HSW/20′ Bear Crawl
40 SA DB Snatch (10/20#)
32/40 Calories Assault Bike
12′ HSW/20′ Bear Crawl
40 SA DB Snatch (20/35#)
32/40 Calories Assault Bike
12′ HSW/20′ Bear Crawl
40 SA DB Snatch (35/50#)
32/40 Calories Assault Bike
12′ HSW/20′ Bear Crawl
MAX Reps SA DB Snatch (50/70#)
100825
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s False Grip Hang
Even: 20-30s RMU Drill (Easy)
MetCon
Complete For MAX Reps:
0:00-20:00
On Every 4th Minute x5 Complete:
500m Ski Erg
20:00-40:00
AMRAP of:
2 RMU
4 Box Hops (24/30″)
6 Hang Power Cleans (105/155#)
8 BF Burpees
100725
Gymnastics
EMOTM 12 Minutes of:
Odd: 3-5 Strict HSPU/Pike Pushups
Even: 3-5 Seated SA KB Press (Per Side)
Strength
3×3 Push Press (Ascending)
MetCon
10 Rounds For Time of:
3 Strict HSPU
4 Deadlifts (75/115#)
5 Hang Power Snatch (75/115#)
36 Double Unders
[24 Minute Time Cap]
100625
Gymnastics
Odd: 20-30s Kipping/Beat Swings
Even: 2-5 Negative Pullups
Strength
Back Squat 20-20-10-10 (Ascending)
MetCon
For Time:
250m Row
5 S2OH (95/135#)
5 Pullups
500m Row
10 S2OH (95/135#)
10 Pullups
750m Row
15 S2OH (95/135#)
15 Pullups
1000m Row
20 S2OH (95/135#)
20 Pullups
[20 Minute Time Cap]
100325
Gymnastics
EMOTM 12 Minutes of:
Odd: 15-30s Hanging L-Sit Hold
Even: 15-30s Hollow Hold
Strength
Bench Press 4×6 (Ascending)
MetCon
4 Rounds For MAX Reps of:
60s Calories Ski Erg
60s T2B
60s OH Walking Lunge (65/95#)
60s Rest
100225
Gymnastics
EMOTM 12 Minutes of:
Odd: 20-30s Handstand Hold
Even: 3-5 Parallette Jumpthroughs + Dip
Strength
Bent Over Row 3×6 (Ascending)
MetCon
For Time:
400m Run
Wall Walk + 10 Shoulder Taps
5 Cleans (95/135#)
400m Run
Wall Walk + 10 Shoulder Taps
5 Cleans (105/155#)
400m Run
Wall Walk + 10 Shoulder Taps
5 Cleans (125/185#)
400m Run
Wall Walk + 10 Shoulder Taps
5 Cleans (145/205#)
400m Run
Wall Walk + 10 Shoulder Taps
MAX Cleans (155/225#)
[22 Minute Time Cap]
100125
Gymnastics
EMOTM 12 Minutes of:
Odd: 20s Hang
Even: 20-30s Jumping Bar Muscle Up/JBMU Drill
MetCon
0:00-20:00
On Every 4th Minute x5
500m Row OR Ski Erg
20:00-40:00
AMRAP of:
2 BMU
4 SA DB Snatch (50/70#)
6 SA DB Front Squat (50/70#)
8 Calories Assault Bike
*Switch Arms Each Round*
093025
MetCon
“215 Innocent Children”
For Time:
215 Double Unders
21 HSPU
5 Clean & Jerks (95/135#)
21 Burpees
5 Clean & Jerks (95/135#)
21 Box Jumps (20/24″)
5 Clean & Jerks (95/135#)
21 KB Swings (1/1.5 Pood)
5 Clean & Jerks (95/135#)
21 Lunges
5 Clean & Jerks (95/135#)
21 Pullups
5 Clean & Jerks (95/135#)
21 Med Ball Cleans (14/20#)
5 Clean & Jerks (95/135#)
21 T2B
5 Clean & Jerks (95/135#)
1996m Row/SE/Run
092925
Strength
Front Squat 10-8-6-4-2 (Ascending)
MetCon
For Time:
10 Wall Balls (W: 14/9 M: 20#/10′)
10 Snatches (105/155#)
20 Wall Balls (W: 14/9 M: 20#/10′)
20 HSPU
30 Wall Balls (W: 14/9 M: 20#/10′)
30 Box Hops (20/24″)
40 Wall Balls (W: 14/9 M: 20#/10′)
40 Deadlifts (105/155#)
092625
Lift
Hang Power Snatch 6×2 @ 50%
MetCon
In Teams of 2 Complete 5 Rounds For Time of:
200m Run
4 Rounds of:
3 Pullups
6 Box Hops (16/20″)
9 KB Swings (.5/1 Pood)
092525
Lift
Squat Snatch
3×1 @ 50%
3×1 @ 55%
3×1 @ 60%
MetCon
Drop Ladder 10↓1 For Time of:
DB Chest Press (35/50#)
HR Pushups
HSPU
Burpees
092425
Lift
Clean & Jerk
3×1 @ 50%
3×1 @ 55%
3×1 @ 65%
MetCon
For Time:
500m Row
30 Situps
60s Plank (Elbows)
500m Ski Erg
20 V-Ups
60s Plank (Hands)
25/30 Calorie Assault Bike
10 T2B
30s Side Plank (Elbows – Per Side)
400m Run
5 Weighted GHDSU
30s Side Plank (Hands – Per Side)
[20 Minute Time Cap]
092325
Lift
Power Clean 6×2 @ 65%
MetCon
For Time:
50-40-30-20-10 of:
Cross Over Skips
*10 SA DB S2OH (20/35#) AFTER Each Round*
10-20-30-40-50 of:
Double Unders
*10 SA Hang DB Snatch (20/35#) AFTER Each Round*
092225
Strength
Back Squat 6×4 @ WEEK #1 TOP Set
Lift
Split Jerk 6×1 @ Week #1 TOP Set
MetCon
4 Rounds For Time of:
350m Row
12 Wall Balls (W: 14/9 M: 20#/10′)
8 T2B
4 Power Cleans (75/115#)
091925
Lift
i) Snatch Grip Deadlift 4×1 (HEAVY)
ii) 3 Sets (Ascending Weight) of:
Hang Muscle Snatch + Muscle Snatch (3)
MetCon
“Tabata That”
Calories Ski Erg
Pullups
Shuttle Sprints (30′)
DB Bent Over Rows (35/50#)
*Score = Total Reps*
091825
Lift
4 Sets (Ascending Weight) of:
TnG Hang Snatch Pulls (4) + TnG Power Snatch (3) + Hang Squat Snatch (2)
MetCon
21-15-9 For Time of:
Calories Assault
Box Jump Overs (20/24″)
Bench Press (105/155#)
091725
Lift
4 Sets (Ascending Weight) of:
Squat Clean + Front Squat + Push Press (2) + Squat Clean + Front Squat + Split Jerk (2)
MetCon
3 Rounds For Time
500m Ski Erg
20 V-Ups
60s Plank (Hands)
400m Run
5 Med Ball GHDSU
30s Side Plank (Hands – Per Side)
[30 Minute Time Cap]
091625
Lift
4 Sets (Ascending Weight) of:
TnG Hang Clean Pull (4) + TnG Power Clean (3) + Hang Squat Clean (2)
MetCon
3 Rounds For Time of:
60 Lunge Walk Steps
15 Double DB Hang Snatch (20/35#)
4 BMU
091525
Strength
Back Squat 4×4 (Ascending)
Lift
Split Jerk 4×1 (Ascending)
MetCon
For Time:
30 Calories Ski Erg
100 Crossover Skips
30 Tricep Dips
30 Calories Ski Erg
75 Crossover Skips
20 Tricep Dips
10 Calories Ski Erg
50 Crossover Skips
10 Tricep Dips
091225
Lift
i) Snatch Grip Deadlift 4×1 (HEAVY)
ii) 3 Sets (Ascending Weight) of:
Hang Muscle Snatch + Muscle Snatch (3)
MetCon
“Tabata That”
Calories Ski Erg
Pullups
Shuttle Sprints (30′)
DB Bent Over Rows (35/50#)
*Score = Total Reps*
091125
Lift
4 Sets (Ascending Weight) of:
TnG Hang Snatch Pulls (4) + TnG Power Snatch (3) + Hang Squat Snatch (2)
MetCon
21-15-9 For Time of:
Deadlifts (125/185#)
Burpee Box Overs (20/24″)
091025
Lift
4 Sets (Ascending Weight) of:
Squat Clean + Front Squat + Push Press (2) + Squat Clean + Front Squat + Split Jerk (2)
MetCon
3 Rounds For Time
500m Row
30 Situps
60s Plank (Elbows)
25/30 Cal AB
10 T2B
30s Side Plank (Elbows – Per Side)
[30 Minute Time Cap]
090925
Lift
4 Sets (Ascending Weight) of:
TnG Hang Clean Pull (4) + TnG Power Clean (3) + Hang Squat Clean (2)
MetCon
3 Rounds For Time of:
60 Air Squats
15 DB Hang Power Cleans (25/40#)
4 RMU
090825
Strength
Back Squat 4×4 (Ascending)
Lift
Split Jerk 4×1 (Ascending)
MetCon
For Time:
30 Calories Assault Bike
100 Double Unders
30 HSPU
20 Calories Assault Bike
75 Double Unders
20 HSPU
10 Calories Assault Bike
50 Double Unders
10 HSPU
090525
Lift
i) Snatch Grip Deadlift 4×2 (HEAVY)
ii) 3 Sets (Ascending Weight) of:
Hang Muscle Snatch (2) + Muscle Snatch (2)
MetCon
For Time:
45 DB Chest Press (20/35#)
30 Thrusters (55/75#)
3 Wall Walks
30 DB Chest Press (35/50#)
20 Thrusters (65/95#)
2 Wall Walks
15 DB Chest Press (50/70#)
10 Thrusters (75/115#)
1 Wall Walk
090425
Lift
4 Sets (Ascending Weight) of The Snatch Complex:
Snatch High Pull (2)
Power Snatch (2)
SG Push Press
Snatch High Pull (2)
Squat Snatch (2)
SG Push Press
MetCon
For Time:
60 Calories Row
40 Pullups
20 SA DB Step Ups (W: 24/50 M: 30″/70#)
090325
Lift
4 Sets (Ascending Weight) of:
Muscle Clean (2) + Push Press + Hang Power Clean (3) + Split Jerk (2)
MetCon
6 Rounds For Time of:
400m Run
5 Med Ball GHDSU
30s Side Plank (Hands/Per Side – NOT Accumulated)
090225
Strength
Back Squat 4×6 (Ascending)
Lift
i) Split Jerk 4×2 (Ascending)
ii) 4 Sets (Ascending Weight) of:
Power Clean (2) + Squat Clean (2) + Low Hang Power Clean (2) + Low Hang Squat Clean (2)
082925
Lift
i) Snatch Grip Deadlift 4×2 (HEAVY)
ii) 3 Sets (Ascending Weight) of:
Hang Muscle Snatch (2) + Muscle Snatch (2)
MetCon
For Time:
45 Wall Balls (W: 14/9 M: 20#/10′)
30 Bench Press (95/135#)
3 Rope Climbs
30 Wall Balls (W: 14/9 M: 20#/10′)
20 Bench Press (105/155#)
2 Rope Climbs
15 Wall Balls (W: 14/9 M: 20#/10′)
10 Bench Press (125/185#)
1 Rope Climb
082825
Lift
4 Sets (Ascending Weight) of The Snatch Complex:
Snatch High Pull (2)
Power Snatch (2)
SG Push Press
Snatch High Pull (2)
Squat Snatch (2)
SG Push Press
MetCon
For Time:
60 Calories Ski Erg
40 Deficit Pushups
20 SA Devil’s Press (50/70# – Switch Arms Every 5 Reps)
082725
Lift
4 Sets (Ascending Weight) of:
Muscle Clean (2) + Push Press + Hang Power Clean (3) + Split Jerk (2)
MetCon
6 Rounds For Time of:
30 Calories Assault Bike
10 T2B
30s Side Plank (Elbows/Per Side – NOT Accumulated)
082625
Lift
4 Sets (Ascending Weight) of:
Power Clean (2) + Squat Clean (2) + Low Hang Power Clean (2) + Low Hang Squat Clean (2)
MetCon
6 Rounds For Time of:
10 Deadlifts (125/185#)
10 HSPU
10 Box Jump Overs (20/24″)
082525
Strength
Back Squat 4×6 (Ascending)
Lift
Split Jerk 4×2 (Ascending)
MetCon
3 Rounds For Time of:
400m Run
21 Pullups
15 OH Squats (65/95#)
9 KB Swings (1.5/2 Pood)
082225
Lift
i) Snatch Grip Deadlift 4×3 (HEAVY)
ii) 3 Sets (Ascending Weight) of:
Hang Muscle Snatch (3) + Muscle Snatch
MetCon
i) 2 Rounds For Time of:
100 Crossover Skips
50 KB SDHP (1/1.5 Pood)
*5 CTB Pullups Every Time You Break For BOTH Movements*
[12 Minute Time Cap]
ii) For Time:
50 Calories Assault Bike
[7 Minute Time Cap]
082125
Lift
4 Sets (Ascending Weight) of:
Squat Snatch (2) + OH Squat + Hang Squat Snatch (2) + Snatch Balance
MetCon
For Time:
Buy In: 5 RMU + 3 Rope Climbs + 400m Run
2 Rounds of:
25 Bench Press (75/115#)
25 Thrusters (45/65#)
Cash Out: 5 RMU + 3 Rope Climbs + 400m Run
082025
Lift
4 Sets (Ascending Weight) of:
Muscle Clean + Push Press (2) + Muscle Clean + Push Press
*Heavier Weights Than Last Week*
MetCon
6 Rounds For Time of:
500m Ski Erg
20 V-Ups
60s Plank (Hands – NOT Accumulated)
081925
Lift
4 Sets (Ascending Weight) of:
Power Clean (2) + Front Squat + Hang Squat Clean + Front Squat (2)
MetCon
4 Rounds For Time of:
250m Row
8 DB Cleans (35/50#)
8 Lateral Burpee Over DB
Accessory
EMOTM 8 Minutes of:
Odd: 20-30s Freestanding Handstand Hold
Even: 20-30s Hollow Hold
081825
Strength
Back Squat 4×8 (Ascending)
Lift
Split Jerk 4×3 (Ascending)
MetCon
10 Minute AMRAP of:
8 T2B
6 SA DB S2OH – R (50/70#)
6 SA DB S2OH – L (50/70#)
4 Box Hops (24/30″)
081525
Lift
i) Snatch Grip Deadlift 4×3 (HEAVY)
ii) 3 Sets (Ascending Weight) of:
Hang Muscle Snatch (3) + Muscle Snatch
MetCon
2 Rounds For Time of:
100 Double Unders
50 KB Swings (1/1.5 Pood)
*5 Burpees Every Time You Break For BOTH Movements*
081425
Lift
4 Sets (Ascending Weight) of:
Squat Snatch (2) + OH Squat + Hang Squat Snatch (2) + Snatch Balance
MetCon
For Time:
Buy In: 5 BMU + 5 Wall Walks + 400m Run
2 Rounds of:
25 DB Chest Press (35/50#)
25 Wall Balls (W: 14/9 M: 20#/10′)
Cash Out: 5 BMU + 5 Wall Walks + 400m Run
081325
Lift
4 Sets of:
Muscle Clean + Push Press (2) + Muscle Clean + Push Press
MetCon
6 Rounds For Time of:
500m Row
30 Situps
60s Plank (Elbows – NOT Accumulated)
081225
Lift
4 Sets (Ascending Weight) of:
Power Clean (2) + Front Squat + Hang Squat Clean + Front Squat (2)
MetCon
For Time:
20 SA DB Snatch (50/70#)
40 Calories Assault Bike
20 SA DB Snatch (50/70#)
40 HSPU
20 SA DB Snatch (50/70#)
[22 Minute Time Cap]
081125
Strength
Back Squat 4×8 (Ascending)
Lift
Split Jerk 4×3 (Ascending)
MetCon
For Time:
30 Pullups
30 Box Hops (20/24″)
30 S2OH (65/95#)
30 BF Burpees
080825
Strength (Accessory)
Superset 4 Sets of:
6 Deficit SG Deadlifts
4/Side SL KB RDL
MetCon/Skill
EMOTM 20 Minutes of:
Min 1: 3-5 Tall Squat Snatches (Athlete Choice) + Ladder
Min 2: 3-5 Strict HSPU + Ladder
Min 3: 8-12 T2B + Ladder
Min 4: 1-3 Rope Climbs + Ladder
*Repeat 5 Times*
080725
Strength
i) BTN SG Push Press 5×4 (Ascending)
ii) Tricep Dips 4xMAX Reps
MetCon
14 Minute AMRAP of:
1 Bench Press (105/155#)
1 Power Clean (145/205#)
10 Double Unders
*Add 1 Rep/10 DUs Each Round*
080625
MetCon (Steady State)
50 Minute AMRAP of:
200m Row
20 Air Squats
200m Ski
20 Pushups
200m Row
20 Situps
200m Row
20 Ring Rows (To Standard)
080525
Strength
OH Squat 6×6 (Ascending)
MetCon
8 Rounds For Time of:
8 Calories Assault Bike
8 SA DB Thrusters (35/50#)
*Switch Arms Each Round*
080125
Strength
i) Push Press 4×6 (Ascending/Light)
ii) Back Rack Forward Lunge 4×6 (Ascending/Light)
MetCon
On Every 4th Minute For 4 Sets Perform:
2 Rounds of:
2 Wall Walks
4 CTB Pullups
6 HSPU
8 Burpees
073125
Lift
Squat Snatch 6×2 @ 60%
Clean & Jerk 6×2 @ 60%
Strength
Bench Press 5×5 @ 70%
073025
MetCon (Steady State)
5 Rounds For Time of:
1km Run (Slow)
500m Row
50 Double Unders
[55 Minute Time Cap]
072925
Strength
Deadlift 6×6 @ 55%
MetCon
On Every 2nd Minute For 6 Sets Perform:
8 Calories Assault Bike
8 Wall Balls (W: 14/9 M: 20#/10′)
8 SA DB Snatch (35/50#)
*MAX Reps T2B With Remaining Time*
Accessory
EMOTM 8 Minutes of:
Odd: 20-30s Hollow Hold
Even: 20-30s L-Sit Hold (Rings)
072825
Strength
Back Squat 6×4 @ 65%
MetCon
3 Rounds For MAX Reps of:
60s Box Hops (16/20″)
60s KB Swings (.5/1 Pood)
60s Calorie Row
60s DB Push Press (2×20/2×35#)
60s DB Front Squat (2×20/2×35#)
60s Rest
072525
Strength
i) Superset 3 Sets of:
8 BB Bent Over Row
12 BB Upright Rows
16 BB Bicep Curls
ii) Weighted Chin Up 1RM
MetCon
In Teams of 2 Complete 4 Rounds For Time of:
400m Run
2 Rounds of:
2 BMU – P1
2 BMU – P2
4 Hang Power Cleans (95/135#) – P1
4 Hang Power Cleans (95/135#) – P2
6 BF Burpees – P1
6 BF Burpees – P2
072425
Lift
Clean & Jerk 8×1 (Ascending)
072325
MetCon
“Holleyman”
30 Rounds For Time of:
5 Wall Balls (W: 14/9 M: 20#/10′)
3 HSPU
1 Power Clean (155/225#)
072225
Strength
Deadlift 5-5-3-3-1-1 (Ascending)
*5 Seated Broad Jumps AFTER Each Set*
MetCon
2 Rounds For Time of:
25/30 Calories Assault Bike
20 DB Bench Press (50/70#)
10 Devils Press (2×35/2×50#)
072125
Strength
Front Squat 8×4 (Ascending)
MetCon
21-15-9 For Time of:
HR Pushups
T2B
Hang Power Snatch (75/115#)
071825
Lift
BTN Split Jerk 4×2 (Ascending)
MetCon
For Time:
70 Calories Assault Bike
50 Thrusters (75/115#)
30 CTB Pullups
*Partition As Needed*
071725
Lift
Snatch 5-3-2-1-1-1-1-1 (Ascending)
MetCon
8-Minute AMRAP of:
1 RMU
3 DB Cleans (2×35/2×50#)
5 Box Hops (20/24″)
071625
MetCon
50-40-30-20-10 For Time of:
Double Unders
Situps
Cross Over Skips
Walking Lunges
*400m Run BEFORE Each Round*
071525
Strength
Deadlift 6-6-4-4-2-2 (Ascending)
*5 Depth Jumps AFTER Each Set*
MetCon
3 Rounds For Time of:
50 Calorie Row
30 Bench Press (95/135#)
10 Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)
[30 Minute Time Cap]
071425
Strength
Back Squat 6×12 (Ascending)
MetCon
21-15-9 For Time of:
KB Swings (1.5/2 Pood)
S2OH (75/115#)
Back Extensions
071125
Lift
On Every 2nd Minute For 20 Minutes Perform:
Split Jerk (2)
Strength
Superset 3 Sets (Ascending Weight) of:
12/Side SA DB/KB Bent Over Row
12 DB/KB Shrugs
12 Seated Bent Over Flies
12 Banded Face Pulls
Accessory
6 Sets of:
20s Weighted Hanging Knee Raise Hold
071025
Lift
On Every 2nd Minute For 20 Minutes Perform:
3-Position Squat Snatch
Strength
Superset 3 Sets (Ascending Weight) of:
8/Side Bulgarian Lunges
8/Side Lateral Step Ups (16/20″)
30s Banded Wall Sit
Accessory
6 Sets (Ascending Weight) of:
20s Weighted Plank (Hands)
070925
MetCon
2 Rounds For Time of:
800m Run
400m Run Backwards
80 Bench Press (45/65# – From Ground)
40 Pullups
[40 Minute Time Cap]
070825
Strength
Deadlift 8-8-6-6-4-4 (Ascending)
*5 Seated Box Hops AFTER Each Set*
MetCon
For Time:
Buy In: 30 Calories Assault Bike
10 Thrusters (75/115#)
8 Thrusters (95/135#)
6 Thrusters (105/155#)
4 Thrusters (125/185#)
2 Thrusters (145/205#)
Cash Out: 30 Calories Assault Bike
070725
Strength
Front Squat 8×3 (Ascending)
MetCon
For MAX Reps Complete:
0:00-5:00
500m Row
50 Double Unders
MAX Reps Pushups With Remaining Time
5:00-10:00
500m Row
50 Double Unders
MAX Reps HSPU With Remaining Time
10:00-15:00
500m Row
50 Double Unders
MAX Reps Ring Dips With Remaining Time
070425
MetCon
“The 900 v.3”
In Teams of 2 Complete For Time:
200 Step Ups (45# Plate)
175 DB S2OH (10/20#)
150 Lunges
125 HKR
100 SA Lateral Burpees
75 Star Jacks
50 DB Chest Press (20/35#)
25 Wall Walks
P1: Works
P2: 300m Row OR 300m Ski
*Partition As Needed*
[45 Minute Time Cap]
070325
Lift
Split Jerk 5-5-3-3-2-2-1-1 (Ascending)
MetCon
For Time:
5-4-3-2-1 For Time of:
Hang Power Cleans (145/205#)
BMUs
*200m Run After Each Round*
070225
Strength
Back Squat 6×10 (Ascending)
MetCon
For Time:
400m Run
50 SA DB Chest Press – L (35/50#)
400m Run
50 SA DB Chest Press – R (35/50#)
400m Run
50 SA DB Bent Row – L (35/50#)
400m Run
50 SA DB Bent Row – R (35/50#)
062725
Strength
Superset 7 Sets (Ascending Weight/Heavy) of:
3 Seated Wide Grip Strict Press
3 Close Grip BB Bent Over Row
MetCon
In Teams of 2 Complete For Time:
50 Double Unders – Each
50 HR Pushups – Shared
50 HSPU – Shared
50 Cross Overs – Each
100 V-Ups – Shared
50 Cross Overs – Each
50 HSPU – Shared
50 Ring Dips – Shared
50 Double Unders – Each
062625
Strength
Superset 7 Sets (Ascending Weight/Heavy) of:
3 Supine Grip Bench Press
3 Supine Grip Deadlift
MetCon
2 Rounds For Time of:
15 Snatches (95/135#)
15 T2B
062525
MetCon
On Every 4th Minute For 10 Sets Perform:
5 Calories Assault Bike
5 Burpees
5 Shuttle Sprints
5 SA DB S2OH – L (35/50#)
5 SA DB S2OH – R (25/50#)
5 Shuttle Sprints
5 Burpees
5 Calories Assault Bike
062425
Lift
4 Sets of:
Snatch Pull (2) + Hang Squat Snatch + Squat Snatch
MetCon
2 Rounds For Time of:
75 Calorie Row
75 Wall Balls (W: 14/9 M: 20#/10′)
[24 Minute Time Cap]
062325
Strength
Front Squat 8×2 (Ascending)
MetCon
2 Rounds For Time of:
15 Clean & Jerks (95/135#)
15 CTB Pullups
062025
Strength
Superset 7 Sets of:
3 Seated Narrow Grip Press
3 BB Shrugs
MetCon
4 Rounds For MAX Reps of:
60s Calories Assault Bike
60s Ring Dips
60s Calories Ski Erg
60s Squat Cleans (95/135#)
60s Plank (Elbows)
061925
Strength
Superset 7 Sets (Ascending Weight/Heavy) of:
3 Pause Bench Press
3 Deficit Deadlift
MetCon
For Time:
2000m Row
200 Double Unders
20 Devils Press (2×35/2×50#)
061825
MetCon
For Time:
10 Rounds of:
1 BMU
3 Deficit Pushups
5 KB Swings (1.5/2 Pood)
10 Rounds of:
1 RMU
3 Deficit HSPU
5 KB SDHP (1.5/2 Pood)
5 Rounds of:
3 Power Snatch (95/135#)
3 Wall Walks
[50 Minute Time Cap]
061725
Strength
Back Squat 6×8 (Ascending)
MetCon
4 Sets For MAX Reps of:
3 Minute AMRAP of:
8 Wall Balls (W: 14/9 M: 20#/10′)
6 T2B
4 Box Hops (20/24″)
-1 Minute Rest-
061325
Strength
Superset 7 Sets of:
3 Seated Behind The Neck Press
3 BB Upright Rows
MetCon
“Lucky 13”
3 Rounds For Time of:
13 Pushups
13 Situps
13 Box Hops (20/24″)
13 KB Swings (1/1.5 Pood)
13 Push Press (Bar)
13 Lunges (Per Leg)
13 Mountain Climbers (Per Side)
13 K2E/HKR
13 Pullups/Ring Rows
13 Ring Dips/Bench Dips
13 Air Squats
13 Back Extensions
13 Burpees
[30 Minute Time Cap]
061225
Strength
7 Sets (Ascending Weight) of:
3 Block Bench Press
3 Block Deadlifts
MetCon
5 Rounds For Time of:
16/20 Calories Assault Bike
4 Cleans (155/225#)
[22 Minute Time Cap]
061125
MetCon
“Mini Murph”
1km Run/Walk
50 Pullups
100 Pushups
150 Air Squats
1km Run/Walk
[40 Minute Time Cap]
Accessory
400m Farmer Carry (2×1 Pood/2×1.5 Pood)
061025
Lift
5 Sets (Ascending Weight) of:
Power Snatch + TnG Squat Snatch + Hang Power Snatch + Hang Squat Snatch
MetCon
For Time:
40 Hang DB Clean & Jerk (35/50#)
80 Double Unders
4 Rope Climbs
40 Hang DB Snatch (35/50#)
80 Double Unders
4 Rope Climbs
060925
Strength
Front Squat 8×1 (Ascending)
MetCon
For MAX Reps Complete:
0:00-10:00
AMRAP of:
10 Calorie Row
10 Box Hops (20/24″)
10:00-20:00
AMRAP of:
10 Calorie Ski Erg
10 Thrusters (55/75#)
060626
Strength
Superset 7 Sets (Ascending Weight/Heavy) of:
3 Seated Supine Grip Strict Press
3 Supine Grip Bent Over Row
MetCon
For Time:
10↓1 HSPU
1↑10 HR Pushups
*After Each Round Perform 25 Cross Over Skips*
060525
Strength
Superset 7 Sets (Ascending Weight/Heavy) of:
3 Close Grip Bench Press
3 Sumo Deadlift
MetCon
8 Minute AMRAP of:
12 Calories Ski Erg
6 T2B
060425
MetCon
In Teams of 2 Complete For Time:
800m Run (Together)
100 Hang Power Snatches (65/95# – Shared)
400m Run (Together)
100 S2OH (65/95# – Shared)
400m Run (Together)
100 Hang Power Cleans (65/95# – Shared)
400m Run (Together)
100 Front Squats (65/95#)
800m Run
[50 Minute Time Cap]
060325
Lift
Split Jerk 3-3-3-2-2-2 (Ascending)
MetCon
21-18-15-12-9-6-3 For Time of:
Calories Assault Bike
*2 BMU/4 CTB/6 Pullups After Each Round*
[16 Minute Time Cap]
Accessory
3 Sets of:
10 GHDSU
20-30s Hanging L-Sit Hold
060225
Strength
Back Squat 7×5 (Ascending)
MetCon
3 Rounds For Time of:
21 Wall Balls (W: 14/9 M: 20#/10′)
15 Deadlifts (125/185#)
9 BF Burpees
[14 Minute Time Cap]
053025
Strength
Superset 6 Sets of:
3 Seated Strict Press
3 Bent Over Rows
MetCon
5-4-3-2-1 For Time of:
Cleans (105/205#)
Wall Walks
052925
Strength
Superset 6 Sets of:
3 Snatch Grip Deadlifts
3 Wide Grip Bench Press
MetCon
10 Rounds For Time of:
24 DUs
6 Pullups
4 Wall Balls (W: 14/10 M: 20#/11′)
[20 Minute Time Cap]
052825
MetCon
In Teams of 2 Complete For Time:
2000m Row
100 KB Swings (1.5/2 Pood)
1000m Ski Erg
75 KB SDHP (1/1.5 Pood)
2000m Row
50 KB Goblet Squats (1.5/2 Pood)
1000m Ski Erg
25 KB Turkish Get Ups (1/1.5 Pood)
[55 Minute Time Cap]
052725
Lift (Mechanics)
EMOTM 12 Minutes of:
High Hang Squat Clean (2) + Tall Split Jerk (2)
MetCon
On Every 5th Minute For 4 Sets Perform:
15 Calories Assault Bike
12 T2B
9 Burpee Box Overs (20/24″)
6 Strict HSPU
052625
Strength
OH Squat 8-8-8-4-4-4 (Ascending)
MetCon
4 Rounds For Time of:
400m Run
25 Hang Muscle Snatch (Bar)
25 Supermans
[24 Minute Time Cap]
052325
Strength
Front Rack Forward Lunge 5×10 (Ascending)
MetCon
For Time:
150 Cross Over Skips
30 HSPU
5 Burpee RMU + Ring Dip
150 Double Unders
30 HSPU
5 Burpee RMU + Ring Dip
052225
Lift
i) Snatch 1RM (3-3-2-2-1-1-1-1-1)
ii) Clean & Jerk 1RM (3-3-2-2-1-1-1-1-1)
052125
MetCon
On A 40-Minute Timer Complete:
0:00-4:00
400m Sprint
4:00-8:00
400m Sprint
8:00-12:00
400m Sprint
12:00-16:00
400m Sprint
16:00-20:00
400m Sprint
20:00-40:00
20 Rounds For Time of:
1 Deadlift (225/315#)
3 CTB Pullups
5 DB Chest Press (50/70#)
052025
Strength
EMOTM 20 Minutes of:
2 Front Squats @ 75%
MetCon
For Time:
50 Calorie Row
50 SA DB Thrusters – L (35/50#)
50 Calorie Row
50 SA DB Thrusters – R (35/50#)
[20 Minute Time Cap]
051625
Strength
i) DB Chest Press 3×20 (Ascending)
ii) Incline DB Chest Press 3×15 (Ascending)
iii) Decline DB Chest Press 3×10 (Ascending)
MetCon
2 Rounds For MAX Reps of:
120s Wall Balls (W: 14/9 M: 20#/10′)
120s Ski Erg (Calories)
120s Wall Walks OR Bear Crawl Laps
120s T2B/HKR
120s Rest
051525
Strength
i) Deadlift 15-15-12-12-10-10 (Ascending)
ii) Superset 4 Sets (Ascending Weight) of:
8/Side Barbell Lawnmowers
8/Side SA DB Shrugs
8/Side SA DB Upright Rows
MetCon
“Light Isabel”
For Time:
30 Snatches (65/95#)
[4 Minute Time Cap]
051415
MetCon
In Teams of 2 Complete For Time:
500 Calorie Row (Shared)
P1: 25 Calorie Row
P2: AMRAP of:
5 Bar Facing Burpees
5 S2OH (75/115#)
5 Ring Dips
[45 Minute Time Cap]
051325
Lift (Mechanics)
i) EMOTM 10 Minutes of:
2 Snatch Drop
ii) EMOTM 10 Minutes of:
2 High Hang Squat Snatch
iii) EMOTM 10 Minutes of:
1 Squat Snatch + 1 Snatch Drop
MetCon
21-15-9 For Time of:
Calories Assault Bike
Pullups
[8 Minute Time Cap]
051225
Strength
EMOTM 20 Minutes of:
2 Back Squats @ 75%
MetCon
10 Minute AMRAP of:
10 Double Unders
1 Clean & Jerk (125/185#)
*Add 10 Double Unders + 1 Clean & Jerk Each Round*
Accessory
1 Set of:
125m SA DB Farmer Carry (35/50#) – L
125m SA DB Farmer Carry (35/50#) – R
050925
Strength
Superset 5 Sets of:
6 Decline Bench Press
12 Decline DB Flies
MetCon
4 Rounds For Time of:
250m Row
12 T2B
250m Ski Erg
12 SA Hang DB Clean & Jerk (50/70#)
050825
Strength
Sumo Deadlift 4-4-4-2-2-2 (Ascending)
MetCon
20 Minute AMRAP of:
150m Run w/ Med Ball (14/20#)
8 Wall Balls (W: 14/9 M: 20#/10′)
8 HSPU
050725
MetCon
On A 40-Minute Timer Complete:
0:00-4:00
25/30 Cal AB Sprint
4:00-8:00
25/30 Cal AB Sprint
8:00-12:00
25/30 Cal AB Sprint
12:00-16:00
25/30 Cal AB Sprint
16:00-20:00
25/30 Cal AB Sprint
20:00-40:00
For Time:
6 Rounds of:
1 BMU
2 Power Snatches (105/155#)
3 Box Jump Overs (20/24″)
6 Rounds of:
1 RMU
2 Power Cleans (145/205#)
3 Box Jump Overs (24/30″)
050625
Lift
Split Jerk 2-2-2-1-1-1 (Ascending)
Strength
Bent Over Row 3-3-3-3 (Ascending)
MetCon
2 Rounds For Time of:
800m Run
50 Air Squats
50 Pushups
50 Situps
050525
Strength
Front Squat 20-15-10-5 (Ascending)
MetCon
On Every 2nd Minute For 10 Sets Perform:
5 DB Chest Press (35/50#)
5 DB Cleans (35/50#)
5 DB Thruster (35/50#)
050225
Strength
Superset 4 Sets (Ascending Weight) of:
8 Deficit Deadlifts
20 DB Gorilla Rows
MetCon
4 Rounds For Time of:
400m Run
12 T2B
1 Clusters (95/135#)
1 Cluster (105/155#)
1 Cluster (125/185#)
[22 Minute Time Cap]
050125
Strength
i) 4 Sets (Ascending Weight) of:
10 DBL DB Walking Lunge Steps
ii) 4 Sets (Ascending Weight) of:
80′ DBL DB OH Carry
MetCon
For Time:
Buy In: 25 Burpee To Target
3 Rounds of:
50 Double Unders
12 Deficit HSPU
3 Rounds of:
50 Cross Overs
12 Ring Dips
Cash Out: 25 Burpee To Target
043025
MetCon
On A 40-Minute Timer Complete:
0:00-4:00
500m Ski Erg Sprint
4:00-8:00
500m Ski Erg Sprint
8:00-12:00
500m Ski Erg Sprint
12:00-16:00
500m Ski Erg Sprint
16:00-20:00
500m Ski Erg Sprint
20:00-40:00
AMRAP (Teams of 2) of:
4 Shuttle Sprints (40′)
4 KB Deadlifts (1.5/2 Pood)
4 CTB Pullups
042925
Strength
Superset 5 Sets of:
6 Incline Bench Press
12 Incline DB Flies
MetCon
For Time:
10 Squat Snatches (75/115#)
2 Wall Walks
8 Squat Snatches (95/135#)
2 Wall Walks
6 Squat Snatches (105/155#)
2 Wall Walks
4 Squat Snatches (115/175#)
2 Wall Walks
2 Squat Snatches (135/195#)
2 Wall Walks
042825
Strength
Pause Back Squat 8×1 (Ascending -10s)
MetCon
21-15-9 For Time of:
Wall Balls (W: 14/10′ M: 20#/11′)
KB Swings (1.5/2 Pood)
Box Hops (24/30″)
042525
Lift
Split Jerk 5×4 (Ascending)
MetCon
Part A
15 Minute AMRAP of:
200m Run
2 BMU
4 T2B
6 DBL DB Thrusters (35/50#)
Part B
For Time:
30 Calories Assault Bike
30 HSPU
042425
Strength
Bent Over Row 5×5 (Ascending)
Lift
Hang Power Snatch 5×5 (Ascending)
Accessory
3-5 Sets of:
20′ Handstand Walk/40′ Bear Crawl Sled Pull
80′ Reverse Sled Pull
80′ Lateral Sled Pull
042325
MetCon
On A 40-Minute Timer Complete:
0:00-4:00
500m Row Sprint
4:00-8:00
500m Row Sprint
8:00-12:00
500m Row Sprint
12:00-16:00
500m Row Sprint
16:00-20:00
500m Row Sprint
20:00-30:00
AMRAP of:
12 Burpees
16 Pullups
30:00-40:00
AMRAP of:
12 Weighted Box Step Ups (W: 20/35 M: 24″/50#)
16 SA DB S2OH (35/50# – Switch Every 4th Rep)
042225
Strength
Bench Press 7-5-3-2-1-1-1-1-1 (Ascending)
MetCon
For Time:
10 Squat Cleans (105/155#)
50 Cross Over Skips
8 Squat Cleans (125/185#)
50 Cross Over Skips
6 Squat Cleans (145/205#)
50 Cross Over Skips
4 Squat Cleans (155/225#)
50 Cross Over Skips
2 Squat Cleans (165/245#)
50 Cross Over Skips
042125
Strength
Front Squat 8-8-6-6-4-4 (Ascending)
MetCon
10 Rounds For Time of:
15 Deadlifts (95/135#)
15 Pushups
[20 Minute Time Cap]
041725
Lift
i) Snatch (Any Style) 5×2 @ 50-60%
ii) Jerk (Any Style) 5×3 @ 50-60%
MetCon
4 Rounds For MAX Reps of:
4 Minute AMRAP of:
5 T2B
10 Wall Balls (W: 14/9 M: 20#/10′)
15 KB Swings (1/1.5 Pood)
-1 Minute Rest-
Accessory
EMOTM 10 Minutes of:
Odd: 30-45s Plank (Rings)
Even: 15-30s HS Practice
041625
MetCon (Steady State Cardio)
2 Rounds of:
5 Minute Row
5 Minute Bike
5 Minute Ski Erg
5 Minute Run
5 Minute Skipping
041525
Strength
i) Push Press 3×8 @ 50-60%
ii) Deadlift 4×8 @ 50-60%
MetCon
4 Rounds For Time of:
8 Burpees
12 Hang Power Cleans (55/75#)
16 DB Front Squats (20/35#)
041425
Strength
Back Squat 6×8 @ 50-60%
MetCon
14 Minute AMRAP of:
250m Row
6 HSPU
6 Pullups
041125
MetCon
In Teams of 2 Complete For Time:
Buy In: 20 Burpee Box Overs (24/30″)
3 Rounds of:
1000m Ski Erg
10 BMU
3 Rounds of:
100 DB Chest Press (25/40#)
10 Back Squat (205/315#)
Cash Out: 20 Burpee Box Overs (24/30″)
[45 Minute Time Cap]
041025
Strength
Deadlift 10-7-5-3-2-1-1-1-1-1 (Ascending)
040925
MetCon
On Every 3rd Minute For 8 Sets Perform:
15/20 Calories Assault Bike
2 Hang Squat Snatch (100/145#)
2 Hang Squat Clean & Split Jerk (125/185#)
Accessory
EMOTM 12 Minutes of:
Odd: 15-30s Handstand Practice
Even: 1-3 RMU/15-30s RMU Practice
040825
Lift
Superset 5 Sets (Ascending Weight) of:
10 Laying Prone Row
10 Laying Prone Flies
MetCon
5 Rounds For Time of:
50 Double Unders
30 Lunge Walk Steps
10 Ring Dips
Accessory
30-20-10 of:
Anchored Situps
*60s Plank (Elbows) After Each Round*
040725
Strength
Tempo Front Squat 6×3 (Ascending – 3s ↓/3s Pause/3s ↑)
MetCon
EMOTM 20 Minutes of:
Even: 8 Pullups + 1 Wall Walk
Odd: 8 HSPU + 2 SA Snatch (50/70#)
040425
Strength
Supersets 5 Sets (Ascending Weight) of:
5 Weighted Hip Thrusts
5 Rack Pulls
MetCon
For Time:
21-15-9 of:
DB Chest Press (35/50#)
Burpees
21-15-9 of:
HSPU
Box Hops (20/24″)
040325
Lift
i) On Every 2nd Minute For 6 Sets (Ascending Weight) Perform
Clean Pull (2) + Clean High Pull (2) + Muscle/Power Clean (2)
ii) On Every 2nd Minute For 6 Sets (Ascending Weight) Perform:
Hang Squat Clean (2)
MetCon
8 Minute AMRAP of:
40 Double Unders
4 Deadlifts (125/185#)
4 Deficit Pushups
040225
MetCon
On Every 4th Minute For 12 Sets Perform:
5 Calories Assault Bike
5 Tuck Jumps
5 Shuttle Sprints (30′)
1 Snatch (115/165#)
1 Clean & Jerk (155/225#)
1 BMU
040125
Strength
Superset 5 Sets (Ascending Weight) of:
10 Seated Strict Press
5 Standing KB Press
MetCon
For Time:
1000m Row
60 Hang Muscle Snatch (Bar)
40 T2B
033125
Strength
5 Sets (Ascending Weight) of:
60s MAX Reps Back Squat
-3 Minutes Rest-
*Weight = Athlete Choice*
*Aim For 5-15 Reps Each Set*
MetCon
5 Rounds For MAX Reps of:
2 Minute AMRAP of:
12 DB Deadlifts (2×35/2×50#)
9 DB Hang Power Cleans (2×35/2×50#)
6 DB S2OH (2×35/2×50#)
-1 Minute Rest-
032825
MetCon
50-40-30-20-10 For Time of:
Calorie Row
Calorie Ski Erg
Calorie Assault Bike
Clusters (95/135# – 5/4/3/2/1 Reps)
032725
Lift
i) On Every 2nd Minute For 6 Sets (Ascending Weight) Perform
Snatch Pull (2) + Snatch High Pull (2) + Muscle/Power Snatch (2)
ii) On Every 2nd Minute For 6 Sets (Ascending Weight) Perform:
Hang Squat Snatch (2)
Strength (Accessory)
Superset 4 Sets (Ascending Weight) of:
8 Straight Leg Deficit Deadlifts
10 Reverse Hypers
12 Hamstring Curls (Ball/Rower)
032625
MetCon
0:00-8:00
5 Rounds of:
1 Clean & Jerk (105/155#)
4 Shuttle Sprints (30′ – 1 Burpee After Each Lap)
8:00-16:00
5 Rounds of:
1 Clean & Jerk (125/185#)
4 Shuttle Sprints (30′ – 1 Burpee After Each Lap)
16:00-24:00
5 Rounds of:
1 Clean & Jerk (155/225#)
4 Shuttle Sprints (30′ – 1 Burpee After Each Lap)
24:00-32:00
5 Rounds of:
1 Clean & Jerk (175/255#)
4 Shuttle Sprints (30′ – 1 Burpee After Each Lap)
Accessory
EMOTM 8 Minutes of:
15-30s Handstand Practice
032525
Lift
Superset 5 Sets (Ascending Weight) of:
5 Power Rows
5/Side Tempo Bent Over Rows
MetCon
5 Rounds For Time of:
50 Double Unders
30 Air Squats
10 CTB Pullups
Accessory
3 Sets of:
12 GHDSU
12 Plank/Pike (Rower)
032425
Strength
OH Squat 12-12-10-10 (Ascending)
MetCon
Inverted Ladder For Time of:
10 ↓ 1 Bench Press (125/185#)
1 ↑ 10 KB Swings (1.5/2 Pood)
*After Each Round Perform 1 Wall Walk + 1 Chest To Wall HSPU*
032125
Strength
Back Rack Reverse Lunge 5×10 (Ascending)
Gymnastics
EMOTM 5 Minutes of:
1-3 BMU
MetCon
“Nancy On A Boat”
5 Rounds For Time of:
500m Row
15 OH Squats (65/95#)
[20 Minute Time Cap]
032025
Strength
i) Deadlift 5-5-3-3 (Ascending)
ii) Superset 3 Sets (Ascending Where Possible) of:
5/Side SA SL RDL
10 Supine Grip Bent Over Rows
15 Back Extensions
iii) Bench Press 5-5-3-3 (Ascending)
ii) Superset 3 Sets (Ascending Where Possible) of:
5 Tempo OH Pull Overs
10 Standing Side Lifts
15 Banded Cross Overs
031925
MetCon
0:00-8:00
5 Rounds of:
1 Snatch (85/125#)
3 Box Hops (12/16″)
5 Situps
8:00-16:00
5 Rounds of:
1 Snatch (100/145#)
3 Box Hops (16/20″)
5 Hanging Knee Raises
16:00-24:00
5 Rounds of:
1 Snatch (115/165#)
3 Box Hops (20/24″)
5 V-Ups
24:00-32:00
5 Rounds of:
1 Snatch (125/185#)
3 Box Hops (24/30″)
5 T2B
Accessory
EMOTM 8 Minutes of:
15-30s Handstand Practice
031825
Strength
Superset 5 Sets (Ascending Weight) of:
10 Push Press
5 Seated Arnold Press
MetCon
[5-7-9] x3 For Time of:
Calories Assault Bike
DB Cleans (35/50#)
HSPU
Accessory
30-20-10 of:
Ab Bicycle
Medicine Ball Russian Twists (14/20#)
031725
Strength
Front Squat 8×1 (Ascending)
MetCon
For Time:
Buy In: 100 Double Unders
3 Rounds of:
17 Pullups
20 Calorie Row
25 Wall Balls (W: 14/9 M: 20#/10′)
Cash Out: 100 Double Unders
[22 Minute Time Cap]
031425
Lift
EMOTM 20 Minutes of:
1 Split Jerk
*Every 5th Minute Increase Weight*
MetCon
CrossFit Games Open Workout 25.3
For Time:
5 Wall Walks
50 Calorie Row
5 Wall Walks
25 Deadlifts (155/225#)
5 Wall Walks
25 Cleans (85/135#)
5 Wall Walks
25 Snatches (65/95#)
5 Wall Walks
50 Calorie Row
[20 Minute Time Cap]
031325
Lift
i) 4 Sets of:
TnG Clean Pull (3) + TnG Power Clean (1)
ii) 4 Sets of:
TnG Clean Deadlift (3) + TnG Squat Clean (1)
MetCon
4 Rounds For MAX Reps of:
4 Minute AMRAP of:
4 HSPU
4 Deadlifts (125/185#)
4 Box Hops (20/24″)
-1 Minute Rest-
031225
MetCon
In Teams Of 2 Complete For Time:
30 DUs + 30 Cross Over Skips (Each)
100 KB Swings (1/1.5 Pood – Shared)
10 Squat Snatches (65/95# – Shared)
30 DUs + 30 Cross Over Skips (Each)
100 Goblet Squats (1/1.5 Pood – Shared)
10 Squat Snatches (75/115# – Shared)
30 DUs + 30 Cross Over Skips (Each)
100 KB Goblet Lunges (1/1.5 Pood – Shared)
10 Squat Snatches (95/135# – Shared)
30 DUs + 30 Cross Over Skips (Each)
100 KB SDHP (1/1.5 Pood – Shared)
10 Squat Snatches (105/155# – Shared)
031125
Gymnastics
On Every 2nd Minute For 5 Sets of:
[1 Ring Muscle Up + 2 Ring Dips] x2
Strength
EMOTM 10 Minutes of:
12 Bench Press (75/115#)
MetCon
6 Rounds For Time of:
400m Row
4 Hang Power Cleans (Weights Below)
2 Rope Climbs
–
Round 1: 95/135#
Round 2: 105/155#
Round 3: 125/185#
Round 4: 145/205#
Round 5: 155/225#
Round 6: 165/245#
031025
Strength
Back Squat 6×5 (Ascending)
MetCon
18-15-12-9 For Time of:
T2B
Burpees
030825
Olympic Lifting
Warm Up – Athlete Choice (5-10 Minutes)
i) EMOTM 15 Minutes of:
Min 1-5: 3 Snatches (Athlete Choice)
Min 6-10: 2 Snatches (Athlete Choice)
Min 11-15: 1 Snatch (Athlete Choice)
*Increase Weight Each Wave*
*Last Wave Increase Each Minute (Optional)*
*Keep The Movement(s) Consistent*
ii) EMOTM 15 Minutes of:
Min 1-5: 3 Clean & Jerk (Athlete Choice)
Min 6-10: 2 Clean & Jerk (Athlete Choice)
Min 11-15: 1 Clean & Jerk (Athlete Choice)
*Increase Weight Each Wave*
*Last Wave Increase Each Minute (Optional)*
*Keep The Movement(s) Consistent*
Gymnastics
Warm Up – Athlete Choice (5-10 Minutes)
EMOTM 16 Minutes of:
Min 1: 20s HS Hold (Freestanding/Wall)
Min 2: 40′ SA KB OH Carry (Heavy As Possible) – L
Min 3: 20s HSW Practice
Min 4: 40′ SA KB OH Carry (Heavy As Possible) – R
*Repeat 4 Times*
030725
MetCon
i) CrossFit Games Open Workout 25.2
For Time:
21 Pullups
42 Double Unders
21 Thrusters (65/95#)
18 CTB Pullups
36 Double Unders
18 Thrusters (75/115#)
15 BMU
30 Double Unders
15 Thrusters (85/135#)
[12 Minute Time Cap]
ii) 5-4-3-2-1 For Time of:
Back Squat (155/225#)
Deficit HSPU
Deadlift (225/315#)
T2R
030625
Lift
i) 4 Sets of:
TnG Snatch Pull (3) + TnG Power Snatch (1)
ii) 4 Sets of:
TnG Snatch Deadlift (3) + TnG Squat Snatch (1)
MetCon
21-15-9 For Time of:
DB Chest Press (50/70#)
Deficit Pushups
030525
MetCon
For Time:
5000m Row
100 Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)
*Partition As Needed*
[50 Minute Time Cap]
030425
Gymnastics
On Every 2nd Minute For 5 Sets of:
2 Bar Muscle Ups + 3 CTB Pullups + 4 Pullups
Strength
Bent Over Row 4×6 (Ascending)
MetCon
For Time:
15 SA Hang KB Snatch – L (1/1.5 Pood)
15 SA Hang KB Snatch – R (1/1.5 Pood)
15 Calories Assault Bike
12 SA Hang KB Snatch – L (1/1.5 Pood)
12 SA Hang KB Snatch – R (1/1.5 Pood)
12 Calories Assault Bike
9 SA Hang KB Snatch – L (1/1.5 Pood)
9 SA Hang KB Snatch – R (1/1.5 Pood)
9 Calories Assault Bike
030325
Strength
EMOTM 10 Minutes of:
2 Front Squats @ 85%
MetCon
0:00-12:00
AMRAP of:
75 Double Unders
40 Wall Balls (W: 14/9 M: 20#/10′)
5 Wall Walks
12:00-18:00
Establish A Heavy Single of The Complex:
Power Clean + Hang Power Clean + Hang Squat Clean + Jerk (3)
022825
Strength
i) Deadlift 1-1-1-1-1-1-1-1 (Ascending)
ii) Negative Ring Pullups 5×2
MetCon
CrossFit Games Open Workout 25.1
15 Minute AMRAP of:
3 Burpee Over DB
3 Hang DB Clean & Jerk (35/50#)
30′ Lunge Walk
*Increase 3 Reps Each Round To The Burpees And Clean & Jerks*
022725
Strength
Superset 5 Sets (Ascending Weight) of:
8 Close Grip Bench Press
12 Chest Flies
MetCon
On Every 2nd Minute For 6 Sets Perform:
8 Calories Assault Bike
12 Front Squats (75/115#)
Accessory (Gymnastics)
EMOTM 8 Minutes of:
Odd: 20-30s HSW Practice
Even: 20/Side Pike Over Pylon
022625
MetCon
For Time:
4 Rounds of:
5 Hang Power Snatch (75/115#)
7 Sit Ups
9 HR Pushups
22 Backwards Skips
4 Rounds of:
5 Hang Power Snatch (95/135#)
7 V-Ups
9 HSPU
22 Cross Over Skips
4 Rounds of:
5 Hang Power Snatch (105/155#)
7 T2B
9 Ring Dips
22 Double Unders
022525
Lift
6 Sets of:
BTN (Snatch Grip) Push Jerk (2) + Split Jerk (2)
MetCon
2 Rounds For Time of:
750m Row
50 KB Swings (1/1.5 Pood)
25 SA KB Thrusters (1/1.5 Pood – Switch Arms In Round 2)
022425
Strength
Back Squat 12-12-10-10 (Ascending)
MetCon
In Teams of 2 Complete For Time:
30 Clean & Jerks (75/115#)
10 RMUs
30 Clean & Jerks (95/135#)
10 RMUs
30 Clean & Jerks (105/155#)
10 RMUs
022125
Strength
Thruster 4-4-2-2-1-1 (Ascending – Off Rack)
MetCon
3 Rounds For Time of:
24 Wall Balls (W: 14/9 M: 20#/10′)
20 Burpee To Target
16 Deadlifts (145/205#)
12 HSPU
8 Box Hops (24/30″)
[22 Minute Time Cap]
022025
Lift
i) Clean High Pulls 5-5-5 (Ascending)
ii) Clean Pull 3-3-3 (Ascending)
iii) Clean Deadlift 1-1-1-1-1 (Ascending)
MetCon
16 Minute AMRAP of:
24 Double Unders
6 T2B
4 Alternating DB Forward Lunges (2×35/2×50#)
021925
MetCon
In Teams of 2 Complete For Time:
Buy In: 100 Incline Bench Press (75/115#) + 100 Calories AB/SE
10 Rounds of:
4 CTB Pullups
4 Squat Snatches (65/95#)
10 Rounds of:
2 BMU
4 Squat Cleans (95/135#)
Cash Out: 100 Incline DB Press (25/40#) + 100 Calories AB/SE
[50 Minute Time Cap]
021825
Strength
OH Squat 6-6-6-4-4-4 (Ascending)
MetCon
5 Rounds For Time of:
20 Calorie Row
20 S2OH (65/95#)
20 Supermans
021425
Lift
Split Jerk 3-3-2-1-1 (Ascending)
MetCon
2 Rounds For Time of:
80 Double Unders
80 Crossovers
40 KB Swings (1.5/2 Pood)
40 V-Ups
20 KB Renegade Rows (W: 2×1.5 M: 2×2 Pood)
20 Ring Dips
[22 Minute Time Cap]
021325
Lift
i) Snatch High Pulls 5-5-5 (Ascending)
ii) Snatch Pull 3-3-3 (Ascending)
iii) Snatch Grip Deadlift 1-1-1-1-1 (Ascending)
MetCon
3 Rounds For Time of:
40 Calories Ski Erg
20 HSPU
021225
MetCon
For Time:
100 Calorie Row
80 Wall Balls (W: 14/9 M: 20#/10′)
60 Box Hops (20/24″)
40 Front Rack Reverse BB Lunges (55/75#)
20 Burpee CTB Pullups
[40 Minute Time Cap]
021125
Strength
Strict Press 15-15-10-5-5 (Ascending)
MetCon
For Time:
50 Calories Assault Bike
25 T2B
10 SA Devil’s Press – L (50/70#)
50 Calorie Ski Erg
25 T2B
10 SA Devil’s Press – R (50/70#)
021025
Strength
EMOTM 10 Minutes of:
2 Back Squats (225/315#)
MetCon
For Time:
2 Rounds of:
8 Bench Press (105/155)
8 Power Cleans (105/155#)
2 Rounds of:
6 Bench Press (125/185#)
6 Power Cleans (125/185#)
2 Rounds of:
4 Bench Press (145/205#)
4 Power Cleans(145/205#)
2 Rounds of:
2 Bench Press (155/225#)
2 Power Cleans (155/225#)
2 Rounds of:
4 Bench Press (145/205#)
4 Power Cleans (145/205#)
2 Rounds of:
6 Bench Press (125/185#)
6 Power Cleans (125/185#)
2 Rounds of:
8 Bench Press (105/155#)
8 Power Cleans (105/155#)
[30 Minute Time Cap]
020725
Strength
Superset 4 Sets (Ascending Weight) of:
20 Barbell Shrugs
20 KB Gorilla Rows
20 Upright Rows
MetCon
50 SA Hang DB Snatches (20/35# – Switch Every 5 Reps)
40 V-Ups
30 SA DB Thrusters (20/35# – Switch Every 5 Reps)
20 T2B
10 Turkish Getups (20/35# – Switch Every 5 Reps)
020625
Strength
i) Snatch Grip Push Press 4×8 (Ascending)
ii) Back Squat 4×5 @ 60%
MetCon
4 Rounds For Time of:
40 Double Unders
8 HSPU
8 Box Hops (20/24″)
[10 Minute Time Cap]
020525
MetCon
On Every 5th Minute For 10 Sets Perform:
10 HR Pushups
10 Tuck Jumps
10 Calories Assault Bike
1 Wall Walk
1 Rope Climb
1 Clean & Jerk (155/225#)
020425
Strength
Deadlift 15-15-10-5-5 (Ascending)
Lift
EMOTM 10 Minutes of:
Power Snatch + High Hang Squat Snatch + Snatch Balance/Drop (2)
MetCon
12 Minute AMRAP of:
250m Row
12 KB Swings (1/1.5 Pood)
6 CTB Pullups
020325
Strength
EMOTM 20 Minutes of:
Minute 1-5: 4 Front Squats
Minute 6-10: 3 Front Squats
Minute 11-15: 2 Front Squats
Minute 16-20: 1 Front Squat
MetCon
Drop Ladder 10↓1 For Time of:
Wall Balls (W: 14/9 M: 20#/10′)
Shuttle Sprints (40′)
Burpees
Bench Press (95/135#)
013125
Strength
i) 5 Sets of:
60s MAX Reps Bicep Curls (45/65#)
60s Rest
ii) 5 Sets of:
60s MAX Reps Skull Crushers (45/65#)
60s Rest
MetCon
In Teams of 2 Complete A 20-Minute AMRAP of:
2 BMU
4 SA Hang DB Clean & Jerk (50/70#)
6 Hollow Rocks
013025
Lift
5 Sets (Ascending Weight) of:
4 Push Press + 2 Split Jerk
Strength
3 Sets (Ascending Weight) of:
10 SA OH Walking Lunge Steps (Per Side)
MetCon
4 Rounds For Time of:
25 Calories Assault Bike
50 Air Squats
[20 Minute Time Cap]
012925
MetCon
In Teams of 2 Complete 60 Rounds For Time of:
1 Wall Walk
1 Deadlift (245/365#)
1 Strict Deficit HSPU
1 Cluster (125/185#)
012825
Lift
15 Minutes To Establish:
3RM Hang Squat Snatch
MetCon
For Time:
3000m Row
300 Double Unders
30 Burpee Box Overs (20/24″)
012725
Strength
Back Squat
[3-5-7] @ 60%
[2-4-6] @ 70%
[1-3-5] @ 80%
MetCon
7 Rounds For Time of:
7 T2B
7 S2OH (105/155#)
7 Double DB Snatch (2×35/2×50#)
012425
Strength
i) Bent Over Row 8-8-6-6 (Ascending)
ii) Bent Over Alternating DB Bent Row 4×12 (Ascending)
MetCon
For Time:
50 Pullups/Ring Rows
40 Thrusters (65/95#)
30 CTB Pullups/Pullups/Jumping Pullups/Banded Pullups
20 Thrusters (75/115#)
10 BMU/Jumping BMU/Jumping CTB Pullups/Banded CTB Pullups
[24 Minute Time Cap]
012325
Lift
15 Minutes To Establish:
5RM Hang Power Clean
MetCon
21-15-9 For Time of:
Bench Press (115/165#)
KB SDHP (1.5/2 Pood)
BF Burpees
012225
MetCon
10 Rounds For Time of:
2 Burpee Ring Muscle Ups
2 Back Squats (185/275#)
8 Calories Assault Bike
8 Calories Ski Erg
012125
Strength
i) Push Press 8-8-6-6 (Ascending)
ii) Seated Alternating DB Strict Press 4×12
MetCon
6 Rounds For Time of:
300m Row
8 Deadlifts (155/225#)
8 Weighted Box Step Ups (W: 20/2×35# M:24″/2×50#)
[27 Minute Time Cap]
012025
Strength
Front Squat 15-15-10-5-5 (Ascending)
MetCon
2 Rounds of:
150 Double Unders
30 Hang Power Snatch (75/115#)
30 HSPU
[20 Minute Time Cap]
011725
Strength
Superset 5 Sets (Ascending Weight) of:
8 Supinated Grip Bent Over Rows
1 Weighted Chin Up
MetCon
50 Double Unders
50 Situps
40 Double Unders
40 Hanging Knee Raises
30 Double Unders
30 V-Ups
20 Double Unders
20 T2B
10 Double Unders
10 GHDSU
Accessory
5 Sets of:
20s Weighted Plank (Hands)
011625
Lift
i) TnG Hang Snatch Pulls 3×10 (Ascending)
ii) EMOTM 12 Minutes of:
3-Position Squat Snatch
MetCon
For Time:
500m Ski Erg
40 Wall Balls (W: 14/9 M: 20#/10′)
500m Ski Erg
30 Wall Balls (W: 14/9 M: 20#/10′)
500m Ski Erg
20 Wall Balls (W: 14/9 M: 20#/10′)
500m Ski Erg
10 Wall Balls (W: 14/9 M: 20#/10′)
[25 Minute Time Cap]
011525
MetCon
20 Rounds For Time of:
2 Wall Walks
2 Hang Power Clean & Jerk (125/185#)
4 Box Hops (24/30″)
4 Pistol Squats
[45 Minute Time Cap]
011425
Strength
Sumo Deadlift 3-3-3-1-1-1 (Ascending)
MetCon
For Time:
40 Calories Assault Bike
40 KB Swings (1.5/2 Pood)
40 Burpees
011325
Strength
Pause OH Squat 10×1 (10s Pause)
MetCon
EMOTM 20 Minutes of:
Odd: 10-15 Calorie Row
Even: “Cindy”
AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
011025
Lift
Split Jerk 3-3-3-3-3 (Ascending)
MetCon
Rx
5-4-3-2-1 For Time of:
BMU
Squat Snatch (115/165#)
Scaled
10-8-6-4-2 For Time of:
CTB Pullups (Banded/Jumping)
Snatch (Any Style – 65/95#)
010925
Strength
Superset 4 Sets of:
8 Deficit Deadlifts
12 DB Gorilla Rows
30s Monk Plank
MetCon
8 Minute AMRAP of:
10 Box Hops (20/24″)
10 KB Swings (1/1.5 Pood)
10 Goblet Lunges (1/1.5 Pood)
010825
MetCon
In Teams of 2 Complete For Time:
2 Rounds of:
100 Wall Balls (W: 14/9 M: 20#/10′)
75 Calories Assault Bike
50 Pullups
2 Rounds of:
100 DB Chest Press (35/50#)
75 Calories Ski Erg
50 T2B
[55 Minute Time Cap]
010725
MetCon
“DT Variation”
On Every 3rd Minute For 7 Sets Perform:
12 Deadlifts (105/155#)
9 Hang Power Cleans (105/155#)
6 S2OH (105/155#)
Gymnastics/Olympic Lifting (Mechanics)
On A 20-Minute Timer Complete:
0:00-10:00
Odd: 3 Tall Squat Snatches (Light)
Even: 7 Kipping HSPU
10:00-20:00
Odd: 3 Low Hang Squat Snatches (Light)
Even: 3 Strict HSPU
010625
Strength
Back Squat 8-8-8-4-4-4 (Ascending)
MetCon
For Time:
Buy In: 1000m Row
50 ↓ 10 Double Unders
*10 SA DB Snatch (35/50#) After Each Round*
10 ↑ 50 Double Unders
*10 Burpees After Each Round*
Cash Out: 1000m Row
122324
Strength
Pause Back Squat (3s Pause) 3-3-3-3-1-1-1-1 (Ascending)
MetCon
For Time:
Buy In: 100 Double Unders
250m Row
12 Clean & Jerk (95/135#)
250m Row
10 Clean & Jerk (105/155#)
250m Row
8 Clean & Jerk (125/185#)
250m Row
6 Clean & Jerk (145/205#)
250m Row
4 Clean & Jerk (155/225#)
250m Row
2 Clean & Jerks (165/245#)
Cash Out: 100 Double Unders
122024
Strength
i) Bench Press 5-5-3-3-2-2-1-1-1 (Ascending)
ii) Strict Press 4-4-2-2 (Ascending)
MetCon
5 Rounds For Time of:
3 Hang Squat Snatches (105/155#)
1 RMU + 1 Ring Dip + 1 T2R
121924
Strength
Deadlift 5-5-3-3-2-2-1-1-1 (Ascending)
MetCon
7 Minute AMRAP of:
40 Double Unders
12 KB Swings (1.5/2 Pood)
121824
MetCon
For Time:
8 Rounds of:
3 Power Cleans (115/165#)
6 Burpees
9 Situps
8 Rounds of:
2 Power Cleans (135/195#)
4 BF Burpees
6 V-Ups
8 Rounds of:
1 Power Clean (155/225#)
3 Burpee Box Overs (20/24″)
5 T2B
[50 Minute Time Cap]
121724
Strength
OH Walking Lunge 5×10 (Ascending)
MetCon
For MAX Reps:
0:00-8:00
AMRAP of:
12 Calories Ski Erg
6 Deficit HSPU
8:00-16:00
AMRAP of:
12 Calories Assault Bike
6 SA DB Snatch (50/70#)
8:00-24:00
AMRAP of:
12 Shuttle Sprints (25′)
6 CTB Pullups
121624
Strength
Front Squat 10-8-6-4-2 (Ascending)
MetCon
“Fight Gone Bad” Variation
For MAX Reps:
0:00-3:00
MAX Reps Wall Balls (W: 14/9 M: 20#/10′)
3:00-4:00
Rest
4:00-7:00
MAX Reps SDHP (55/75#)
7:00-8:00
Rest
8:00-11:00
MAX Reps Box Hops (16/20″)
11:00-12:00
Rest
12:00-15:00
MAX Reps Push Press (55/75#)
15:00-16:00
Rest
16:00-19:00
MAX Calorie Row
121324
Strength
i) EMOTM 12 MInutes of:
12 DB Chest Press (20/35#)
ii) EMOTM 12 MInutes of:
12 DB Bent Over Rows (20/35#)
MetCon
Inverted Ladder For Time of:
10 ↓ 1 Shuttle Sprints (35′)
1 ↑ 10 DBL DB Snatches (20/35#)
*After Each Round Perform 5 Thrusters (Bar)*
121224
Lift
Squat Snatch
3×2 @ 50%
3×1 @ 60%
3×1 @ 70%
Stretch (30 Minutes)
Coach Led (Hips/Quads/Hamstrings)
121124
MetCon
On A 50-Minute Timer Complete:
EMOTM 10 Minutes of:
Odd: 4-8 Calories Assault Bike
Even: 5-8 HSPU
EMOTM 10 Minutes of:
Odd: 20-40 Double Unders
Even: 30-45s Plank (Elbows)
EMOTM 10 Minutes of:
Odd: 6-12 Calorie Ski Erg
Even: 5-8 T2B
EMOTM 10 Minutes of:
Odd: 20-40 Cross Over/Backwards Skips
Even: 8-12 Back Extensions
EMOTM 10 Minutes of:
Odd: 6-12 Calories Row
Even: 1-3 RMU/BMUs
121024
Lift
Clean & Jerk
-> Squat Clean + Split Jerk
-> Mechanic Focused
3×2 @ 50%
3×1 @ 60%
3×1 @ 70%
MetCon
12 Minute AMRAP of:
10 Deadlifts (75/115#)
10 Pushups
10 KB Swings (.5/1 Pood)
10 Seated DB Press (2×15/2×25#)
120924
Strength
Back Squat
5×6 @ 50%
3×3 @ 70%
MetCon
4 Rounds For MAX Reps of:
60s Calorie Row
60s Calorie Assault Bike
60s Calorie Ski Erg
60s Weighted Step Ups (W: 16″/20# M: 20″/35#)
60s Rest
120624
Strength
i) 5 Sets of:
60s MAX Bench Press (125/185#)
120s Rest
ii) 5 Sets of:
60s MAX Bicep Curls (45/65#)
120s Rest
MetCon
“Partner Fran”
21 Thrusters (65/95#) – P1
21 Thrusters (65/95#) – P2
21 Pullups – P1
21 Pullups – P2
15 Thrusters (65/95#) – P1
15 Thrusters (65/95#) – P2
15 Pullups – P1
15 Pullups – P2
9 Thrusters (65/95#) – P1
9 Thrusters (65/95#) – P2
9 Pullups – P1
9 Pullups – P2
[15 Minute Time Cap]
120524
Lift
i) Hang Muscle Snatch 4×3 (Ascending)
ii) Power Snatch 4×4 @ 75%
MetCon
3 Rounds For Time of:
750m Row
5 Wall Walks
120424
MetCon
In Teams Of 2 Complete For Time:
“Route 90”
200 Double Unders
175 S2OH (Bar)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Getups (Bar)
[50 Minute Time Cap]
*Partition As Needed*
*You Go, I Go*
*ALL DUs/Single Skips MUST Be Completed Prior To Partitioning*
120324
Lift
i) Power Clean 5×3 @ 80%
ii) Split Jerk 3×4 @ 75%, 3×2 @ 80%
MetCon
10 Rounds For Time of:
3 Deadlifts (225/315#)
3 Deficit HSPU
120224
Strength
Back Squat [5-3-1] @ 90% x3
MetCon
21-15-9 For Time of:
Hang Power Snatch
Bar Facing Burpees
Wt #1 (21’s) – 65/95#
Wt #2 (15’s) – 75/115#
Wt #3 (9’s) – 95/135#
112924
Strength
5 Sets (Ascending Weight) of:
8 Barbell Shrugs
8 Seated DB Flies
8 KB Gorilla Rows
MetCon
3 Rounds For Time of:
21 Hang Squat Cleans (65/95#)
15 Bench Press (105/155#)
9 Devils Press (2×20#/2×35#)
[20 Minute Time Cap]
112824
Lift
i) Hang Muscle Snatch 4×3 (Ascending)
ii) Power Snatch 4×3 @ 75%
Strength
Seated Strict Press 3×10 (Ascending)
MetCon
14 Minute AMRAP of:
10 DB Hang Clean & Jerk (50/70#)
10 HSPU
10 SDHP (65/95#)
112724
MetCon
On Every 5th Minute For 10 Sets Perform:
8 Calories Ski Erg
8 Deadlifts (95/135#)
8 Box Hops (16/20″)
8 Shuttle Sprints (30′)
8 Pullups
25 Double Unders
112624
Lift
i) Power Clean 5×2 @ 80%
ii) Split Jerk 3×3 @ 75%, 3×1 @ 80%
MetCon
8 Minute AMRAP of:
6 Calories Assault Bike
6 T2B
6 Goblet Lunges (1/1.5 Pood)
112524
Strength
Back Squat [5-3-1] x3 @ 85%
MetCon
11 Minute AMRAP of:
60 Calorie Row
60 Wall Balls (W: 14/9 M: 20#/10′)
60 KB Swings (1/1.5 Pood)
MAX Reps RMUs
112224
Strength
Block Press 5-5-3-3-1-1-1 (Ascending)
*5-10 Ring Pushups After Each Set*
MetCon
20 Minute AMRAP of:
0:00-10:00
AMRAP:
15 Calories Ski Erg
10 V-Ups
5 SA DB Thrusters – L (50/70#)
10:00-20:00
AMRAP:
15 Calorie Assault Bike
10 T2R
5 SA DB Thrusters – R (50/70#)
112124
Lift
i) Hang Muscle Snatch 4×3 (Ascending)
ii) Power Snatch 4×4 @ 70%
Strength
Superset 4 Sets (Ascending Weight) of:
12 Reverse Hypers
10 Bulgarian Split Squats (Per Side)
8 SL DB RDL (Per Side)
MetCon
5 Minute AMRAP of:
25 Double Unders
1 Clean & Jerk (145/205#)
112024
MetCon
In Teams of 2 Complete For Time:
10000m Row
Partner 1 – 1000m Row
Partner 2 – AMRAP
1 BMU + 1 CTB Pullup + 1 Pullup + 1 T2B
2 Deadlifts (225/315#)
3 Box Hops (24/30″)
4 KB Swings (1.5/2 Pood)
5 Wall Balls (W: 14/10 M: 20#/11′)
[50 Minute Time Cap]
111924
Lift
i) Power Clean 5×3 @ 75%
ii) Split Jerk 3×4 @ 70%, 3×2 @ 75%
MetCon
21-15-9 For Time of:
Calories Cardio (Athlete Choice)
HSPU
111824
Strength
Back Squat [6-4-2] x3 @ 80%
MetCon
8 Rounds For Time of:
8 Hang SA DB Snatch (35/50#)
8 Lateral Over The DB Burpees
[16 Minute Time Cap]
111524
Strength
i) 5 Sets of:
60s MAX Reps DB Bent Over Rows (50/70#)
–120s Rest–
ii) 3 Sets of:
60s MAX Reps Upright Rows (45/65#)
–60s Rest–
MetCon
Inverted Ladder For Time of:
10 ↓ 1 DB Chest Press (50/70#)
1 ↑ 10 T2B
*After Each Round Perform 1 Wall Walk*
111424
Lift
i) Hang Muscle Snatch 4×3 (Ascending)
ii) Power Snatch 4×3 @ 70%
MetCon
“Annie With A Twist”
50-40-30-20-10 For Time of:
Double Unders
Cross Over Skips
Situps
111324
MetCon
For Time:
800m Run + 20 Deficit Pushups
10 Rounds of:
1 Cluster (115/165#)
1 RMU
800m Run + 20 Deficit Pushups
10 Rounds of:
1 Squat Snatch (115/165#)
1 BMU
800m Run + 20 Deficit Pushups
[50 Minute Time Cap]
111224
Strength
Back Squat [6-4-2] x3 @ 75%
Lift
i) Power Clean 5×2 @ 75%
ii) Split Jerk 3×3 @ 70%, 3×1 @ 75%
110824
Strength
i) 5 Sets of:
60s MAX Reps Bent Over Rows (105/155#)
–120s Rest–
ii) 3 Sets of:
60s MAX Reps CTB Pullups
–60s Rest–
MetCon
Inverted Ladder For Time of:
10 ↓ 1 Bench Press (105/155#)
1 ↑ 10 Deadlifts (155/225#)
*After Each Round Perform 1 Rope Climb*
110724
Lift
i) Hang Muscle Snatch 4×3 (Ascending)
ii) Power Snatch 4×4 @ 65%
MetCon
10 Rounds For Time of:
1 Wall Walk
10 S2OH (65/95#)
110624
MetCon
On Every 3rd Minute For 10 Sets Perform:
4/6 Calories Assault Bike
6 Alternating Lunge Jumps
6 Tuck Jumps
6 Shuttle Sprints (25′)
6 DB Cleans (35/50#)
Accessory
EMOTM 8 Minutes of:
Odd: 1-3 RMU/20-30s RMU Practice
Even: 8-12 GHDSU/8-12 Weighted Situps
110524
Lift
i) Power Clean 5×3 @ 70%
ii) Split Jerk 3×4 @ 65%, 3×2 @ 70%
MetCon
For Time:
150 DUs
100 Calorie Row
50 T2B
[18 Minute Time Cap]
110424
Strength
Back Squat [7-5-3] x3 @ 70%
MetCon
For Time:
20 Devil’s Press (2×20/2×35#)
40 HSPU
20 Box Step Overs (W: 2x20x20/M: 2×35#/24″)
110124
Strength
i) 5 Sets of:
60s MAX Reps DB Bench Press (50/70#)
–120s Rest–
ii) 3 Sets of:
60s MAX Reps OH Tricep Extensions (35/50#)
–60s Rest–
MetCon
4 Rounds For MAX Reps of:
3 Minute AMRAP of:
1 BMU
3 T2B
5 Wall Balls (W: 14/10 M: 20#/11)
-1 Minute Rest-
103124
Lift
i) Hang Muscle Snatch 4×3 (Ascending)
ii) Power Snatch 4×3 @ 65%
MetCon
“HalloWOD”
For Time:
10 Burpees
31 Hang Power Cleans (65/95#)
10 Burpees
31 Box Hops (20/24″)
10 Burpees
31 Push Press (65/95#)
10 Burpees
31 Situps
10 Burpees
31 Ball Slams (14/20#)
10 Burpees
31 SA DB Snatches (35/50#)
10 Burpees
103024
MetCon
For Time:
800m Run/1000m Row/1000m Ski
3 Rounds of:
100 Double Unders
20 KB Swings (1.5/2 Pood)
800m Run/1000m Row/1000m Ski
3 Rounds of:
75 Backwards Skips
20 KB SDHP (1.5/2 Pood)
800m Run/1000m Row/1000m Ski
3 Rounds of:
50 Cross Over Skips
20 KB Goblet Squats (1.5/2 Pood)
800m Run/1000m Row/1000m Ski
[50 Minute Time Cap]
102924
Lift
i) Power Clean 5×2 @ 70%
ii) Split Jerk 3×3 @ 65%, 3×1 @ 70%
MetCon
15 Minute AMRAP of:
8 Calories Assault Bike
8 Pullups
8 Deadlifts (125/185#)
8 HSPU
102824
Strength
Back Squat [7-5-3] x3 @ 65%
MetCon
For Time:
1000m Row
60 Hang Muscle Snatches (Bar)
20 Burpee Box Overs (20/24″)
102524
Strength
i) 5 Sets of:
60s MAX Reps Bench Press (105/155#)
–120s Rest–
ii) 3 Sets of:
60s MAX Reps Ring Dips
–60s Rest–
MetCon
In Teams Of 2 Complete A 20 Minute AMRAP of:
4 Hang Squat Snatch (95/135#)
8 BF Burpees
4 Power Snatch (105/155#)
8 T2B
102424
Lift
i) Snatch Grip Deadlift 6×3 (Ascending)
ii) Snatch Grip Push Press 5×5 (Ascending)
MetCon
21-15-9 For Time of:
Calories Assault Bike
Thrusters (55/75#)
102324
MetCon
20 Rounds For Time of:
1 Wall Walk
3 Weighted Box Step Overs (W: 20/35 M: 24″/50#)
5 Power Cleans (95/135#)
14 Double Unders
102224
Lift
Split Jerk
2×2 @ 55%
4×1 @ 65%
4×1 @ 75%
MetCon
5 Rounds For Time of:
15 Calorie Row
10 Wall Balls (W: 14/9 M: 20#/10′)
5 Pullups
102124
Strength
Front Squat
4×6 @ 60%
4×3 @ 70%
MetCon
For Time:
Buy In: 400m Run/500m Row/500m SE
50-40-30-20-10 of:
Hang DB Snatch (20/35#)
Air Squats
Cash Out: 400m Run/500m Row/500m SE
101824
Strength
i) Bench Press 10-8-6-4-2 (Ascending)
ii) DB Flies 3×12 (Ascending)
MetCon
10 Rounds For Time of:
4 Deadlifts (155/225#)
4 T2B
4 HSPU
Accessory
EMOTM 8 Minutes of:
Odd: 12 Back Extensions
Even: 20/Side Pike Over Pylon
101724
Lift
i) Snatch
5×1 @ 60%
5×1 @ 70%
ii) Clean & Jerk
5×1 @ 60%
5×1 @ 70%
Accessory
EMOTM 8 Minutes of:
Odd: 12 Back Extensions
Even: 20/Side Pike Over Pylon
101624
MetCon
On A 50-Minute Timer Complete:
EMOTM 10 Minutes of:
Odd: 4-8 Calories Assault Bike
Even: 2 Wall Walks/24′ Bear Crawl
EMOTM 10 Minutes of:
Odd: 20-40 Double Unders
Even: 20 Situps
EMOTM 10 Minutes of:
Odd: 5-10 Shuttle Sprints (40′)
Even: 8 Chinups
EMOTM 10 Minutes of:
Odd: 20-40 Cross Over/Backwards Skips
Even: 20 Hamstring Curls (Exercise Ball)
EMOTM 10 Minutes of:
Odd: 6-12 Calories Row/SE (Interchangeable)
Even: 2 Rope Climbs/Rope Pulls
101524
Strength
Back Squat
4×6 @ 60%
4×3 @ 70%
MetCon
21-15-9 For Time of:
Power Cleans
Front Squats
S2OH (55/75#)
Calories Cardio (Athlete Choice)
101124
Strength
5 Sets (Ascending Weight) of:
10 DBL DB Front Rack Walking Lunge Steps
MetCon
20 Minute AMRAP (In Teams of 2) of:
2 Muscle Ups (Any Style)
4 HSPU
6 T2B
101024
MetCon
“Karen”
For Time:
150 Wall Balls (W: 14/9 M: 20#/10′)
[20 Minute Time Cap]
Strength
Superset 8-8-6-6-4-4 (Ascending Weight) of:
Bench Press
Bent Over Row
100924
MetCon
On Every 4th Minute For 10 Sets Perform:
12/15 Calories Assault Bike
10 Lateral Box Overs (16/20″)
5 Burpee Deadlifts (25/40#)
100824
Lift
EMOTM 20 Minutes of:
Minute 1-5: 2 Clean & Jerks @ Weight #1
Minute 6-10: 2 Clean & Jerks @ Weight #2
Minute 11-15: 1 Clean & Jerk @ Weight #3
Minute 16-20: 1 Clean & Jerk @ Weight #4
MetCon
“Helen”
3 Rounds For Time of:
400m Run
21 KB Swings (1/1.5 Pood)
12 Pullups
100724
Strength
Front Squat 8×2 (Ascending)
MetCon
CFG Open WOD 14.1
10 Minute AMRAP of:
30 Double Unders
15 Power Snatches (55/75#)
Accessory
Shuttle Partner Sprints (Coach Led)
100424
Strength
4 Sets (Ascending Weight) of:
10 Single Arm DB Front Rack Walking Lunge Steps (Per Side)
*20 Steps PER Set (Rest To Switch Arms)*
MetCon
0:00-8:00
AMRAP:
4 DB Clusters (2×35/2×50#)
8 Calories Assault Bike
24 Double Unders
8:00-16:00
AMRAP:
4 BB Clusters (65/95#)
8 Calories Ski Erg (Damper 10)
24 Cross Overs
16:00-22:00
6 Minutes To Establish:
2RM Bench Press
100324
Strength
i) 5 Sets of:
60s OH DB Hold (Press Grip – 35/50#)
-2 Minute Rest-
ii) Deadlift 7×3 (Ascending)
100224
MetCon
3 Rounds For Time of:
1500m Row
30 CTB Pullups
20 Burpee Box Overs (24/30″)
10 Power Cleans (145/205#)
100124
Strength
Back Squat 7×3 (Ascending)
Lift
EMOTM 20 Minutes of:
Minute 1-5: 2 Split Jerks @ Weight #1
Minute 6-10: 2 Split Jerks @ Weight #2
Minute 11-15: 1 Split Jerk @ Weight #3
Minute 16-20: 1 Split Jerk @ Weight #4
092724
Strength
5 Sets (Ascending Weight) of:
10 DBL DB/KB Walking Lunge Steps
MetCon
For MAX Reps:
0:00-2:00:
15 Calories Assault Bike
MAX Reps Hang Power Snatch (65/95#)
2:00-3:00
Rest
3:00-500
15 Calories Assault Bike
MAX Reps Hang Power Snatch (75/115#)
5:00-6:00
Rest
6:00-8:00
15 Calories Assault Bike
MAX Reps Hang Power Snatch (95/135#)
8:00-9:00
Rest
9:00-11:00
15 Calories Ski Erg
MAX Reps Bench Press (65/95#)
11:00-12:00
Rest
12:00-14:00
15 Calories Ski Erg
MAX Reps Bench Press (75/115#)
14:00-15:00
Rest
15:00-17:00
15 Calories Ski Erg
MAX Reps Bench Press (95/135#)
092624
Strength
5 Sets of:
60s Seated DB Strict Press (2×25#/2×40#)
-2 Minute Rest-
MetCon
For Time:
6 Sets of:
25 Crossover Skips
6 V-Ups
6 Sets of:
25 Double Unders
6 T2B
092524
MetCon
For Time:
400m Run
40 Wall Balls (W: 14/10 M: 20#/11′)
400m Run
40 HSPU
400m Run
40 KB Swings (1.5/2 Pood)
400m Run
40 Ring Dips
400m Run
40 Box Jumps (24/30″)
400m Run
40 HR Pushups
[50 Minute Time Cap]
092424
Lift
EMOTM 20 Minutes of:
Minute 1-5: 2 Cleans @ Weight #1
Minute 6-10: 2 Cleans @ Weight #2
Minute 11-15: 1 Clean @ Weight #3
Minute 16-20: 1 Clean @ Weight #4
*Any Clean Style (Power OR Squat)*
MetCon
For Time:
50 SA Hang DB Clean & Jerk (20/35#)
5 BMU
50 Calorie Row
40 SA Hang DB Clean & Jerk (35/50#)
4 BMU
40 Calorie Row
30 SA Hang DB Clean & Jerk (50/70#)
3 BMU
30 Calorie Row
092324
Strength
Tempo OH Squat 6×4 (Ascending)
MetCon
CFG Open WOD 22.2
1 ↑10↓1 For Time of:
Deadlifts (155/225#)
Bar Facing Burpees
[10 Minute Time Cap]
Accessory
Shuttle Partner Sprints (Coach Led)
092024
Strength
4 Sets (Ascending Weight) of:
10 Single Arm DB Walking Lunge Steps (Per Side)
*20 Steps PER Set (Rest To Switch Arms)*
MetCon
16 Minute AMRAP of:
12 Wall Balls (W: 9/14 M: 10’/20#)
8 T2B
4 DB Chest Press (50/70#)
091924
Strength (Static)
5 Sets of:
60s OH Barbell Hold (Press Grip – 75/115#)
-2 Minute Rest-
MetCon
10 Rounds For Time of:
1 Wall Walk
3 Weighted Box Step Overs (W: 2×35/20 M: 2×50#/24″)
5 V-Ups
7 Jump & Touch (6/8″)
091824
MetCon
For Time:
Buy In: 75 Calories Cardio (Athlete Choice – Bike/Row/Ski)
10 Rounds of:
5 HSPU
7 DB Thrusters (2×35/2×50#)
9 Pullups
35 Double Unders
Cash Out: 75 Calories Cardio (Athlete Choice – Bike/Row/Ski)
091724
Lift
EMOTM 20 Minutes of:
Minute 1-5: 2 Snatches @ Weight #1
Minute 6-10: 2 Snatches @ Weight #2
Minute 11-15: 1 Snatch @ Weight #3
Minute 16-20: 1 Snatch @ Weight #4
*Any Snatch Style (Power OR Squat)*
MetCon
“Progressive DT”
5 Rounds For Time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Round 1: 75/115#
Round 2: 95/135#
Round 3: 105/155#
Round 4: 125/185#
Round 5: 145/205#
091624
Strength
Tempo Front Squat 6×4 (Ascending)
MetCon
3 Rounds For MAX Reps of:
90s Calorie Row (Decline)
90s SA Hang DB Snatches (35/50#)
90s Lateral Burpee Over DB
30s Rest
091324
Strength
i) Back Rack Reverse Lunge 4×8 (Ascending)
ii) Bulgarian Split Squat 3×8/Side (Ascending)
MetCon
“JT”
21-15-9 For Time of:
HSPU
Ring Dips
Pushups
Accessory
5 Sets of:
30s Weighted Plank (Elbows)
091224
Strength
5 Sets of:
MAX Reps Seated Strict Press (65/95#)
-2 Minute Rest-
MetCon
EMOTM 18 Minutes of:
Minute 1: 5-10 Calories Assault Bike
Minute 2: 50 Double Unders OR 40s Double Under Practice
Minute 3: 1-3 Rope Climbs
*Repeat 3 Times*
091124
MetCon
In Teams of 2 Complete For Time:
1km Run (Each)
20 Power Cleans (95/135#)
10 Burpee RMU
20 Power Cleans (105/155#)
10 Burpee BMU
20 Power Cleans (125/185#)
10 Burpee Suitcase Deadlifts – L (70/100#)
20 Power Cleans (145/205#)
10 Burpee Suitcase Deadlifts – R (70/100#)
20 Power Cleans (155/225#)
10 Burpee BMU
20 Power Cleans (165/245#)
10 Burpee RMU
1km Run (Each)
*Rep For Rep*
091024
Strength
Sumo Deadlift 7×3 (Ascending)
MetCon
For Time:
60 Wall Balls (W: 14/9 M: 20#/10′)
60 SDHP (55/75#)
60 Box Jumps (16/20″)
60 Push Press (55/75#)
60 Calorie Row
[17 Minute Time Cap]
090924
Strength
Tempo Back Squat 6×4 (Ascending)
MetCon
3 Rounds For Time of:
400m Run
12 Thrusters (75/115#)
12 T2B
090624
Strength
Superset 6 Sets (Ascending Weight) of:
6 Supinated Grip Bench Press
6 Supinated Grip Bent Over Row
MetCon
6 Rounds For MAX Reps of:
3 Minute AMRAP of:
2 Squat Snatches (75/115#)
6 HSPU
10 Alternating Forward Lunges
-1 Minute Rest–
090524
Lift
Split Jerk 6×3 (Ascending)
MetCon
6 Rounds For Time of:
250m Run
3 BMU
090424
MetCon
For Time:
50 Calorie Row
50 KB Goblet Squats (.5/1 Pood)
50 S2OH (45/65#)
50 Calorie AB
50 KB Swings (1/1.5 Pood)
50 Power Cleans (55/75#)
50 Calorie Ski Erg
50 KB SDHP (1.5/2 Pood)
50 Clean & Jerk (65/95#)
100 Cross Over Skips
100 Backwards Skips
100 Double Unders
[45 Minute Time Cap]
090324
Strength
Front Squat 8×3 (Ascending)
MetCon
2 Rounds For Time of:
40 Wall Balls (W: 14/9 M: 20#/10′)
30 Pullups
20 Burpee Box Overs (20/24″)
082924
Strength
i) Wide Grip Bench Press 6×6 (Ascending)
ii) Superset 3 Sets (Ascending Weight) of:
8 DB Flies
8 OH Pulls
8 Side Lifts
MetCon
“Randy”
For Time:
75 Power Snatches (55/75#)
[12 Minute Time Cap]
082824
MetCon
In Teams Of 2 Complete For Time:
10 Rounds of:
8 Medicine Ball Cleans (14/20#)
8 Deficit Pushups (2×35/2×50# DBs)
10 Rounds of:
8 Calories Ski Erg
8 Hang Power Cleans (95/135#)
10 Rounds of:
8 Pullups
8 Thrusters (55/75#)
10 Rounds of:
8 BF Burpees
8 Deadlifts (95/135#)
10 Rounds of:
8 Medicine Ball Situps (14/20#)
8 Renegade Rows (2×35/2×50#)
*You Go/I Go Style (Round For Round)*
[60 Minute Time Cap]
082724
MetCon
For Time:
50 SA Alternating DB Snatches (35/50#)
-60s Rest-
50 SA DB S2OH – L (35/50#)
-60s Rest-
50 SA Alternating DB Snatches (35/50#)
-60s Rest-
50 SA SB S2OH – R (35/50#)
-60s Rest-
200 Double Unders
Gymnastics
EMOTM 10 Minutes of:
Odd: 20-30s HSW/HS Practice
Even: 1-5 RMU/20-30s RMU Drills
082624
Strength
Back Squat 8×3 (Ascending)
MetCon
21-15-9 For Time of:
Calories Assault Bike
T2B
Weighted Box Step Overs (W: 20/35 M: 24’/50#)
082324
Strength
Superset 3 Sets of:
6/Side SA DB Chest Press (50/70#)
6/Side SA Bent Over Row (50/70#)
30s Weighted Plank (Hands – 45#)
MetCon
3 Rounds For Time of:
400m Run
15 HSPU
12 KB Swings (1.5/2 Pood)
9 CTB Pullups
[21 Minute Time Cap]
082224
Olympic Lifting
i) 15 Minutes To Establish A Heavy Single of:
Hang Squat Snatch (2) + TnG Power Snatch + OH Squat (2) + Snatch Balance
ii 15 Minutes To Establish A Heavy Single of:
TnG Power Clean (2) + Split Jerk (2) + Front Squat (2) + Split Jerk (2)
MetCon
For Time:
21 Burpee To Target (4/6″)
–60s Rest–
15 Burpee To Target (4/6″)
–60s Rest–
9 Burpee To Target (4/6″)
[9 Minute Time Cap]
082124
MetCon
On Every 3rd Minute For 15 Sets Perform:
1 Wall Walk
8 Calories Assault Bike
8 Box Hops (16/20″)
8 Shuttle Sprints (20′)
8 Crossover Skips
082024
Strength
Deadlift 5×5 (Ascending)
MetCon
3 Rounds For Time of:
50 Lunge Walk Steps
10 S2OH (95/135#)
10 Burpee Pullups
081924
Strength
OH Squat 5×6 (Ascending)
MetCon
3 Rounds For Time of:
30 Calorie Row
30 Wall Balls (W:14/9 M: 20#/10′)
30 Supermans
081624
Strength
Close Grip Bench Press 6×6 (Ascending)
MetCon
For Time:
Buy In: 40 Calorie Assault Bike + 4 Rope Climbs
50-40-30-20-10 of:
Double Unders
*12 T2B After Each Round*
Cash Out: 40 Calorie Assault Bike + 4 Rope Climbs
081524
Olympic Lifting (Mechanics)
i) EMOTM 8 Minutes of:
Snatch Deadlift (2) + Muscle Snatch (2)
ii) EMOTM 8 Minutes of:
Snatch Pull (2) + Power Snatch (2)
iii) EMOTM 8 Minutes of:
Snatch High Pull (2) + Squat Snatch (2)
iv) EMOTM 8 Minutes of:
Clean Deadlift (2) + Muscle Clean (2)
v) EMOTM 8 Minutes of:
Clean Pull (2) + Power Clean (2)
vi) EMOTM 8 Minutes of:
Clean High Pull (2) + Squat Clean (2)
081424
MetCon
3 Rounds For Time of:
800m Run
3 Rounds of:
1 Deadlift (225/315#)
2 Wall Walks
3 Squat Cleans (125/185#)
4 HSPU
[45 Minute Time Cap]
081324
Strength
Push Press 5×5 (Ascending)
MetCon
3 Rounds For Time of:
50 Air Squats
10 Power Snatches (75/115#)
10 BF Burpees
081224
Strength
Front Squat 7×5 (Ascending)
MetCon
5 Rounds For Time of:
350m Row
12 Pullups
8 Hang DB Clean & Jerk (50/70#)
081024
MetCon
In Teams Of 2 Complete:
400m Run (Together)
400m Burpee Broad Jump (Shared)
400m Bear Crawl (Shared)
400m Lunge Walk (Shared)
400m Backwards Run (Together)
080924
Strength
Superset 3 Sets (Ascending Weight) of:
8 Decline Bench Press
8 Decline DB Chest Flies
MetCon
On A 20-Minute Timer Complete:
0:00-10:00
800m Run
100 Double Unders
20 T2B
MAX Reps (Remaining Time) RMU
10:00-20:00
800m Run
100 Double Unders
20 T2R
MAX Reps (Remaining Time) BMU
080824
Olympic Lifting
i) Snatch (Squat OR Power)
5-4-3-2-1-1-1 (Ascending)
ii) Clean & Jerk (Squat OR Power & SPLIT)
5-4-3-2-1-1-1 (Ascending)
080724
MetCon
For Time:
1000m Row
4 Rounds of:
12 KB Swings (1/1.5 Pood)
6 Box Hops (24/30″)
—
1000m Row
4 Rounds of:
12 Deadlifts (125/185#)
6 Deficit HSPU
—
1000m Row
4 Rounds of:
12 Thrusters (65/95#)
6 CTB Pullups
080624
Strength
Back Squat 7×5 (Ascending)
MetCon
6 Rounds For Time of:
5 Clean & Jerk (105/155#)
5 Bar Facing Burpees
080224
Strength
EMOTM 12 Minutes of:
5 Bench Press (105/155#)
MetCon
3 Rounds For MAX Reps of:
60s Calories Assault Bike
60s Box Jumps/Step Ups (20/24″)
60s Double DB Cleans (2×35/2×50#)
60s S2OH (Bar)
60s Plank (Elbows)
60s Rest
080124
Lift
EMOTM 15 Minutes (Ascending Weight) of:
Min 1-3: 5 Muscle Snatches
Min 4-6: 4 Muscle Snatches
Min 7-9: 3 Muscle Snatches
Min 10-12: 2 Muscle Snatches
Min 13-15: 1 Muscle Snatch
Odd Objects
20 Minute AMRAP of:
125m Farmer Carry (2×35#/2×50#)
6 Tire Flips
12 Sandbag Lunge Walk Steps
6 Axl Bar Cleans (100/150#)
12 Alternating Sledge Hammer Strikes
073124
MetCon
With A Partner Complete As Many Rounds As Possible in 36 Minutes of:
60 Deadlifts (155/225#)
60 Wall Balls (W:14/9 M: 20#/10′)
60 Calorie Row
60 T2B
60 KB Swings (1.5/2 Pood)
Accessory
EMOTM 10 Minutes of:
Odd: 20-30s HSW/HS/Headstand Practice
Even: 20-30s Hanging L-Sit Hold (Rings)
073024
Lift
Split Jerk Wave
EMOTM 15 Minutes of:
Min 1-3: 5 Split Jerk
Min 4-6: 4 Split Jerk
Min 7-9: 3 Split Jerk
Min 10-12: 2 Split Jerk
Min 13-15: 1 Split Jerk
MetCon
For Time:
250m Run
2 Rounds of:
8 Hang Power Cleans (95/135#)
8 HR Pushups
—
250m Run
2 Rounds of:
8 Hang Power Cleans (105/155#)
8 Ring Dips
—
250m Run
2 Rounds of:
8 Hang Power Cleans (125/185#)
8 HSPU
[25 Minute Time Cap]
072924
Strength
Front Squat 10×1 (Ascending)
MetCon
On An 18-Minute Timer Complete:
0:00-6:00
AMRAP:
35 Double Unders
5 Clusters (65/95#)
6:00-12:00
AMRAP:
35 Double Unders
5 BF Burpees
12:00-18:00
AMRAP:
35 Double Unders
5 Chin Ups
072624
Strength
Superset 5 Sets (Ascending Weight) of:
5 Block Press
5 Power Rows
MetCon
3 Rounds For Time of:
400m Run
2 Rounds of:
9 DB Bench Press (35/50#)
6 T2B
3 Wall Walks
072524
Strength
EMOTM 20 Minutes of:
2 Deadlifts (245/365#)
MetCon
On Every 3rd Minute For 5 Sets Perform:
5 Deficit HSPU
5 CTB Pullups
5 Hang Power Snatch (65/95#)
5 OH Squats (65/95#)
072424
MetCon (Steady State)
Option #1
For Time:
500 Calorie Ski Erg
Option #2
For Time:
500 Calorie Row
Options #3
For Time:
300 Calorie Assault Bike
Option #4
For Time:
250 Calorie Ski Erg OR Row
150 Calorie Assault Bike
[40 Minute Time Cap For ALL Options]
Accessory (Core – OPTIONAL)
3 Sets of:
15 GHDSU
45s Side Plank (Each Side)
072324
MetCon
On Every 2nd Minute For 5 Sets Perform:
100m Sprint
Strength
EMOTM 20 Minutes of:
3 Push Press (125/185#)
MetCon
12 Minute AMRAP of:
3 Devil’s Press (2×35/2×50#)
6 DB Front Squat (2×35/2×50#)
9 Box Hops (20/24″)
072224
Strength
EMOTM 20 Minutes of:
1 Back Squat (225/315#)
MetCon
For Time:
Buy In: 25 Pullups
75 Double Unders
20 Cleans (65/95#)
75 Double Unders
15 Cleans (95/135#)
75 Double Unders
10 Cleans (125/185#)
75 Double Unders
5 Cleans (155/225#)
Cash Out: 25 Pullups
MetCon
i) On Every 3rd Minute For 5 Sets Complete:
200m Run
ii) On Every 5th Minute For 5 Sets Complete:
2 Rounds (Alternate Arms Each Round) of:
8 SA OH Lunge Walk Steps (35/50#)
8 SA DB Chest Press (35/50#)
*AFTER The 2 Rounds, Complete 1 BMU + 10 T2B *
071824
Olympic Lifting
i) 6 Sets (Ascending Weight) of:
Power Snatch + Hang Squat Snatch + Snatch Balance/BTN Push Jerk
ii) 6 Sets (Ascending Weight) of:
Power Clean + Hang Squat Clean + Split Jerk
071724
MetCon
On A 40-Minute Timer Complete:
0:00-10:00
EMOTM of:
8/10 Calories Assault Bike
10:00-20:00
EMOTM of:
1 Deadlift (225/315#)
3 BF Burpees
5 HSPU
20:00-30:00
EMOTM of:
10/12 Calories Ski Erg
30:00-40:00
EMOTM of:
1 Deadlift (225/315#)
3 BF Burpees
5 HSPU
071624
MetCon
i) On Every 4th Minute For 5 Sets Complete:
400m Run
ii) On Every 4th Minute For 5 Sets Complete:
2 Rounds of:
8 SA DB Snatch (50/70#)
8 CTB Pullups
071524
Strength
Front Squat 4×8 (Ascending)
MetCon
3 Rounds For Time of:
30 Calorie Row
30 Wall Balls (W: 14/9 M: 20#/10′)
071224
Strength
i) Incline Bench Press 7×3 (Ascending)
ii) Superset 4 Sets (Ascending Weight) of:
10 Incline DB Press
10 Incline DB Flies
MetCon
20 Minute AMRAP of:
200m Run
1 RMU + 1 Ring Dip
1 Squat Clean (145/205#)
071124
Strength
i) Deadlift 4×12 (Ascending)
ii) Superset 3 Sets (Ascending Weight) of:
20 KB Gorilla Rows
20 KB Shrugs
20 KB Upright Rows
MetCon
For MAX Reps:
0:00-3:00
20/25 Calories AB
MAX Reps Hang Power Cleans (105/155#)
3:00-6:00
20/25 Calories AB
MAX Reps HSPU
6:00-9:00
20/25 Calories AB
MAX Reps DBL DB Clean & Jerk (2×35/2×50#)
071024
MetCon
For Time:
1 Mile Run
5 Rounds of:
10 KB Swings (1.5/2 Pood)
20 HR Pushups
30 Lunge Walk Steps
40 Jump & Touches (6/8″)
1 Mile Run
[50 Minute Time Cap]
070924
Lift
4 Sets (Ascending Weight) of:
Push Press (4) + Split Jerk (2)
MetCon
For Time:
50 Calorie Row
40 Hang Power Snatch (65/95#)
30 T2B
20 Burpee Box Overs (20/24″)
10 Wall Walks
[25 Minute Time Cap]
070824
Strength
Back Squat 4×10 (Ascending)
MetCon
3 Rounds For Time of:
400m Run
8 Thrusters (95/135#)
12 CTB Pullups
[20 Minute Time Cap]
070524
Strength
Superset 6 Sets (Ascending Weight) of:
4 Bench Press
8 Bent Over Rows
MetCon
“Tabata That…”
BMU/CTB Pullups/Jumping CTB Pullups
Box Hops (16/20″)
DBL DB Snatch (2×20/2×35#)
Double Unders
Hollow Rocks
070424
Lift
i) Snatch Grip Deadlift 5×3 (Ascending)
ii) Squat Snatch 3×2 @ 60%
MetCon
30-25-20-15-10-5 For Time of:
Wall Balls (W: 14/9 M: 20#/10′)
Situps
070324
MetCon
On Every 3rd Minute Complete The Following (Alternating Sets) For 5 Sets Each of:
Set #1
9-12 Calories Assault Bike
4-6 BF Burpees
1-3 Power Cleans (145/205#)
Set #2
9-12 Calories Ski Erg
4-6 BF Burpees
1-3 S2OH (105/155#)
Accessory
EMOTM 8 Minutes of:
Odd: 30s Plank (Rings)
Even: 30s Hollow Hold
070224
Strength
Front Squat 7×3 (Ascending)
MetCon
4 Rounds For Time of:
25 Calorie Row
15 Pullups
5 Deficit HSPU
062824
MetCon
“Canada Day 2024”
With A Partner Complete For Time:
1867m Row/Ski Erg (Share)
7 Rounds:
1 Wall Walk
5 Thrusters (75/115#)
7 T2B
2024m Row/Ski Erg (Share)
*Every Minute Perform 1 Rope Climb (Alternate Partners Each Minute – ONLY During The 7 Rounds)*
062724
Strength
Strict Press 8×1 (Ascending)
MetCon
For Time:
21 SA DB S2OH – L (35/50#)
21 SA DB S2OH – R (35/50#)
21 Weighted Box Step Overs (W: 20″/35# M: 24″/50#)
200 Double Unders
15 SA DB S2OH – L (35/50#)
15 SA DB S2OH – R (35/50#)
15 Weighted Box Step Overs (W: 20″/35# M: 24″/50#)
100 Double Unders
9 SA DB S2OH – L (35/50#)
9 SA DB S2OH – R (35/50#)
9 Weighted Box Step Overs (W: 20″/35# M: 24″/50#)
50 Double Unders
062624
MetCon
i) On Every 2nd Minute For 10 Sets Perform:
5 Calories Assault Bike
5 DBL KB Deadlift To Vertical Jump (2×1.5/2×2 Pood)
5 Broad Jumps (4/6′)
5 Tuck Jumps
ii) 5 Rounds For Time of:
1 Clean & Jerk (155/225#)
1 Ring Muscle Up
1 Snatch (125/185#)
1 Bar Muscle Up
062524
Strength
Deadlift 8×1 (Ascending)
MetCon
For Time:
21 Hang DB Clean & Jerk – L (35/50#)
21 Hang DB Clean & Jerk – R (35/50#)
21 Box Hops (20/24″)
1000m Row
15 Hang DB Clean & Jerk – L (35/50#)
15 Hang DB Clean & Jerk – R (35/50#)
15 Box Hops (20/24″)
500m Row
9 Hang DB Clean & Jerk – L (35/50#)
9 Hang DB Clean & Jerk – R (35/50#)
9 Box Hops (20/24″)
250m Row
062424
Strength
Back Squat 8×1 (Ascending)
MetCon
21 SA DBSnatch – L (35/50#)
21 SA Snatch – R (35/50#)
21 Burpees
800m Run
15 SA Snatch – L (35/50#)
15 SA Snatch – R (35/50#)
15 Burpees
400m Run
9 SA Snatch – L (35/50#)
9 SA Snatch – R (35/50#)
9 Burpees
200m Run
062124
Strength
Bench Press 5×8 (Ascending)
MetCon
10 Rounds For Time of:
2 BMUs
4 Pistol Squats
6 KB Swings (1.5/2 Pood)
[15 Minute Time Cap]
Accessory (Odd Objects)
i) 4 Sets of:
60s Tire Flips
30s Rest
ii) 4 Sets of:
30s Sledge Hammer Strikes (Alternate Arms Each Set)
30s Rest
062024
Lift
i) Snatch 5-3-2-1-1-1 (Ascending)
ii) Split Jerk 5-3-2-1-1-1 (Ascending)
MetCon
9 Minute AMRAP of:
6 Calories Assault Bike
9 Box Hops (16/20″)
12 V-Ups
061924
MetCon
“Diane Meets Karen & Elizabeth For A Run”
3 Rounds For Time of:
400m Run
15 HSPU
15 Deadlifts (155/225#)
50 Wall Balls (W: 14/9 M: 20#/10′)
15 Power Cleans (95/135#)
15 Ring Dips
[50 Minute Time Cap]
061824
Lift
Hang Power Clean 3-3-3-1-1-1 (Ascending)
MetCon
2 Rounds For Time of:
1000m Row
25 CTB Pullups
4 Rope Climbs
061724
Strength
Pause OH Squat 6×3 (Ascending Weight – 3s Pause)
MetCon
For Time:
Buy In: 50 Double Unders + 50 Crossover Skips
21 Front Squats (95/135#)
21 DB S2OH (2×20/2×35#)
15 Front Squats (105/155#)
15 DB S2OH (2×35/2×50#)
9 Front Squats (95/185#)
9 DB S2OH (2×50/2×70#)
Cash Out: 50 Double Unders + 50 Crossover Skips
061424
Strength
3 Sets (Reverse Drop Set) of:
10 Bicep Curls (Bar)
10 Bicep Curls (45/65#)
10 Bicep Curls (55/75#)
10 Bicep Curls (65/95#)
MAX Reps Bicep Curls (75/115#)
*Weights Are Subjective – Rest 2 Minutes AFTER ALL Bicep Curls Have Been Completed*
MetCon
Buy In: 50 Calories Assault Bike
10↓1
DB Chest Press (35/50#)
HSPU
Cash Out: 50 Calories Assault Bike
061324
Strength
i) Push Press 5-5-3-3 (Ascending)
ii) Back Rack Lunge Walk Steps 10-10-10-10 (Ascending)
Lift
EMOTM 20 Minutes (Wave Every 4th Minute) of:
Squat Clean & Split Jerk
Accessory (Core)
5 Sets (Ascending Weight) of:
45s Weighted Plank
061224
MetCon
“Murph Demarcation”
With A Partner Complete For Time:
Buy In: 1000m Row
800m Run (Together)
50 Pullups
100 Pushups
150 Air Squats
800m Run (Together)
30 Pullups
60 Pushups
90 Air Squats
800m Run (Together)
20 Pullups
40 Pushups
60 Air Squats
800m Run (Together)
Cash Out: 1000m Row
*Wear A Weighted Vest If You Have One (14/20#)*
061124
Strength
Deadlift 4-4-4-4-4 (Ascending)
*5 Seated Broad Jumps AFTER Each Set*
MetCon
For Time:
1 Wall Walk
10 Squat Snatches (75/115#)
2 Wall Walk
8 Squat Snatches (95/135#)
3 Wall Walks
6 Squat Snatches (105/155#)
4 Wall Walks
4 Squat Snatches (115/165#)
5 Wall Walks
2 Squat Snatches (125/185#)
061024
Strength
Pause Back Squat 8×2 (Ascending – 2s Pause)
MetCon
5 Rounds For Time of:
75 Double Unders
15 KB Swings (1/1.5 Pood)
15 Box Hops (20/24″)
060724
Strength
Superset 3 Sets (Ascending Weight) of:
6 Close Grip Bench Press
8 BB Skull Crushers
10 DB Tricep Kick Backs
MetCon
2 Rounds For Time of:
800m Run
30 DB Chest Press (2×50/2×70#)
30 DB Bent Over Row (2×50/2×70#)
[20 Minute Time Cap]
Accessory (Core)
3 Minute AMRAP of:
T2B/HKR
060624
Strength
Superset 3 Sets (Ascending Weight) of:
6 Seated Strict Press
8 Incline DB Shoulder Raises
10 Incline Prone DB Shoulder Raises
12 Overhead DB Pulls
Gymnastics
EMOTM 8 Minutes of:
1-5 Ring Muscle Ups OR 20-30s RMU Practice Drills
MetCon
14 Minute AMRAP of:
25 Hang Snatches (Bar)
15 Pullups
060524
MetCon
On Every 4th Minute For 10 Sets Perform:
4-8 Calories Assault Bike
8 Shuttle Sprints (16′)
4-8 HSPU/Bench Dips
8 Shuttle Sprints (16′)
4-8 Wall Balls (W:14/9 M: 20#/10′)
8 Shuttle Sprints (16′)
060424
Lift
Split Jerk 5-5-3-3-1-1-1-1 (Ascending)
MetCon
21-15-9 For Time of:
Power Clean (125/185#)
HR Pushups
Accessory (Core)
3 Sets of:
15 GHDSU
30/Side Pike Over Pylon
060324
Strength
Pause Front Squat 6×5 (Ascending – 5s Pause)
MetCon
4 Rounds For Time of:
30 Calorie Row/Ski Erg (Alternate Each Round)
30 S2OH (65/95#)
053124
Strength
Superset 4 Sets (Ascending Weight) of:
12 KB Gorilla Rows
12 KB Shrugs
12 GHD Back Extensions
MetCon
Complete 4 Rounds For MAX REPS of:
60s Bench Press (75/115#)
60s KB SDHP (1.5/2 Pood)
60s Box Hops (20/24″)
60s Ski Erg
60s Rest
053024
Strength
Deadlift 4×15 (Ascending)
Lift
4 Sets (Ascending Weight) of:
Power Snatch (2) + Hang Power Snatch (2) + BTN Jerk (2)
MetCon
7 Minute AMRAP of:
30 DUs
5 Ring Dips
052924
MetCon
In Teams Of 2 Perform 4 Rounds For Time of:
400m Run – Together
50 Calories Assault Bike – Shared
40 Thrusters (65/95#) – Shared
30 T2B – Shared
052824
Strength
Superset 4 Sets (Ascending Weight) of:
8 Push Press
5-8 Strict HSPU AFTER Each Set
MetCon
4 Rounds For Time of:
15 Calorie Row
30′ SA OH Lunge Walk – R
5 SA Burpee Deadlifts – R
15 SA DB Snatches – R
30′ SA OH Lunge Walk – L
5 SA Burpee Deadlifts – L
15 SA DB Snatches – L
[W:35# M:50#]
052724
Strength
Back Squat 4×15 (Ascending)
MetCon
20 Minute AMRAP of:
3 Clean & Jerks (145/205#)
2 Rounds of “Cindy”:
5 Pullups
10 Pushups
15 Air Squats
052424
Lift
i) EMOTM 12 Minutes of:
3 Snatch Drop
ii) EMOTM 12 Minutes of:
3 Tall Snatches
iii) Squat Snatch 2-2-2-1-1-1 (Ascending)
MetCon
For Time:
75 Box Hops (16/20″)
[5 Minute Time Cap]
052324
Strength
OH Squat 8×1 (Ascending)
Lift
i) Snatch Deadlift 3×3 (Ascending)
ii) Snatch Pull 3×3 (Ascending)
iii) Power Snatch 3×3 (Ascending)
iv) EMOTM 12 Minutes of:
Snatch Deadlift + Snatch Pull + Snatch Clean
MetCon
For Time:
25 Burpee To Target (4″/6″)
[3 Minute Time Cap]
052224
Lift
i) EMOTM 12 Minutes of:
3 Tall Split Jerks
ii) EMOTM 12 Minutes of:
3 Tall Cleans
iii) Clean & Jerk 2-2-2-1-1-1 (Ascending)
MetCon
For Time:
200 Double Unders
[4 Minute Time Cap]
052124
Strength
Front Squat 8×1 (Ascending)
Lift
i) Clean Deadlift 3×3 (Ascending)
ii) Clean Pull 3×3 (Ascending)
iii) Power Clean 3×3 (Ascending)
iv) EMOTM 12 Minutes of:
Clean Deadlift + Clean Pull + Power Clean
MetCon
For Time:
500m Row
051724
Strength
i) Rack Pulls 6×3 (Ascending)
ii) 4 Sets (Ascending Weight) of:
8 Supinated Bent Over Rows
MAX Reps Strict Pullups
MetCon
21-15-9 For Time of:
Bench Press (105/155#)
Power Cleans (105/155#)
HSPU OR Ring Dips
051624
Strength (Accessory)
Seated Supinated Strict Press 4-4-4-4 (Ascending)
*8 Supinated Skull Crushers AFTER Each Set*
Lift
5 Sets (Ascending Weight) of:
Push Press (3) + Push Jerk (3) + Split Jerk (3)
MetCon
4 Minute AMRAP of:
MAX Calories Assault Bike
051524
MetCon
For Time:
2500m Row
50 SA DB Thrusters – L (25/40#)
30 V-Ups
2500m Ski Erg
50 SA DB Thrusters – R (25/40#)
30 T2B
[50 Minute Time Cap]
051424
trength
Superset 4 Sets (Ascending Weight) of:
8 Deficit Deadlifts
5 Weighted Pushups
MetCon
4 Rounds For MAX Reps of:
4 Minute AMRAP of:
2 Bar Muscle Ups
4 Burpee Box Overs (20/24″)
6 KB Swings (1.5/2 Pood)
-1 Minute Rest-
051324
Strength
6 Sets of:
60s Back Squat (185/275#)
120s Rest
MetCon
For Time:
18 Hang Power Snatch (55/75#)
15 Hang Power Snatch (65/95#)
12 Hang Power Snatch (75/115#)
9 Hang Power Snatch (95/135#)
6 Hang Power Snatch (105/155#)
3 Hang Power Snatch (125/185#)
*15 Situps AFTER Each Set*
051024
Strength
Incline Bench Press 8-8-8-6-6-6 (Ascending)
MetCon
24 Minute AMRAP of:
200m Backwards Run
3 Rope Climbs
3 Wall Walks
3 Power Cleans (155/225#)
050924
Strength
Sumo Deadlift 4-4-4-2-2-2 (Ascending)
Lift
BTN Split Jerk 3-3-3-3 (Ascending)
MetCon
8 Minute AMRAP of:
0:00-2:00
4 Calories AB
16 Double Unders
2:00-4:00
4 Box Hops (24/30″)
8 Pullups
4:00-6:00
4 Calories AB
16 Double Unders
6:00-8:00
4 Box Hops (24/30″)
8 Pullups
050824
MetCon
On Every 10th Minute For 5 Sets Perform:
1km Run
25 HSPU
050724
Lift
Hang Squat Snatch 5-5-5-3-3-3 (Ascending)
MetCon
18 Minute AMRAP of:
200m Run
14 Wall Balls (W: 14/9 M: 20#/10′)
050624
Strength
Front Squat 6×5 (Ascending)
MetCon
3 Rounds For Time of:
400m Run
21 Hang Power Cleans (75/115#)
12 T2B
[20 Minute Time Cap]
050324
Strength
Bench Press 6-6-6-4-4-4 (Ascending)
*5-8 Ring Dips AFTER Each Set*
MetCon
6 Rounds For Time of:
400m Row
20 Hang Muscle Snatch (Bar)
20 Back Squats (Bar)
[27 Minute Time Cap]
050224
Strength
Push Press 10-8-6-4-2 (Ascending)
Lift
Split Jerk 6-6-6 (Ascending)
MetCon
8 Minute AMRAP of:
10 HSPU
10 Double DB Snatch (2×35/2×50#)
050124
MetCon
On Every 5th Minute For 8 Sets Perform:
30s Wall Sit
8 Shuttle Sprints (30′)
8 Tuck Jumps
8 KB Swings (1/1.5 Pood)
8 Jumping Lunges
8 Calories Assault Bike
043024
Strength
i) Deadlift 4-4-4-2-2-2 (Ascending/Heavy)
MetCon
Buy In: 40 Calories Bike/Row/Ski
5 Rounds of:
15 S2OH (65/95#)
10 Pullups
15 SDHP (65/95#)
10 HR Pushups
Cash Out: 40 Calories Bike/Row/Ski
[23 Minute Time Cap]
042924
Strength
Back Squat 5-5-5-3-3-3 (Ascending/Heavy)
MetCon
3 Rounds For Time of:
21 Wall Balls (W: 14/9 M: 20#/10′)
15 Burpee Box Hops (20/24″)
9 Power Cleans (75/115#)
[17 Minute Time Cap]
042624
Strength
DB Chest Press 30-20-10 (Ascending)
MetCon
In Teams Of 2 Complete 30 Rounds For Time of:
3 T2B
6 Hang DB Snatch (25/40#)
9 Goblet Squats (25/40#)
12 Crossover Skips
*You Go, I Go – Optional Active Rest*
042524
Strength
i) 4 Sets (Ascending Weight/Light) of:
20 BB Bent Rows (Supinated)
15 BB Shrugs
20 KB Bent Over Rows
15 KB Upright Rows
ii) 4 Sets of:
45s Single Leg Balance (Switch Feet Every Set)
45s Leaning Dorsiflexion
45s Tippy Toe Sled Pull
45s Rest
Lift
Snatch
4×1 @ 50%
4×1 @ 60%
042424
MetCon
On A 28-Minute Timer Complete:
8 Minutes of:
40 Calories Assault Bike
AMRAP (Remaining Time):
5 BB Deadlifts (125/185#)
10 BB S2OH (65/95#)
-2 Minute Rest-
8 Minutes of:
40 Calories Assault Bike
AMRAP (Remaining Time):
5 DB Deadlifts (2×50/2×70#)
10 DB S2OH (2×20/2×35#)
-2 Minute Rest-
8 Minutes of:
40 Calories Assault Bike
AMRAP (Remaining Time):
5 KB Deadlifts (2×1.5 Pood/2×2 Pood)
10 KB S2OH (2x.5 Pood/2×1 Pood)
Accessory (Core)
6 Sets of:
30s Weighted Plank (Elbows)
042324
Lift
Split Jerk
3×3 @ 50%
3×2 @ 60%
3×1 @ 70%
MetCon
5 Rounds For Time of:
8 HSPU
12 Box Hops (16/20″)
16 Calorie Row
042224
Strength
Front Squat
3×10 @ 50%
3×3 @ 70%
MetCon
2 Rounds For Time of:
30 Hang Power Cleans (55/75#)
20 Renegade Rows (20/35#)
10 Burpee Pullups/T2B/HKR
042024
MetCon
10 Rounds For Time of:
300m Row
8 Wall Balls (W 14/9 M: 20#/10′)
[25 Minute Time Cap]
Accessory
EMOTM 12 Minutes of:
Odd: 20/Side Pike Over Pylon
Even: 20/Side Ab Bicycle
041924
Strength
EMOTM 12 Minutes of:
10 Bench Press (75/115#)
Gymnastics
EMOTM 6 Minutes of:
20-30s HS Practice (HS/HSW/Freestanding)
MetCon
12 Minute AMRAP of:
6 T2B
9 DBL DB Snatch (2×20/2X35#)
27 Double Unders
041824
Strength
i) 4 Sets (Ascending Weight/Light) of:
15 BB Strict Press
10 BB Incline Front Raise
15 DB Arnold Press
10 Bent Over Flies
45s Plank (Rings)
ii) 4 Sets of:
45s Wrist Curls
45s Weight Spins
45s Static Weight Hold
45s Rest
Lift
Clean & Jerk
4×1 @ 50%
4×1 @ 60%
041724
MetCon (Steady State)
On A 60-Minute Timer Complete 3 Rounds of:
EMOTM 5 Minutes of:
8-12 Calories Row
EMOTM 5 Minutes of:
6-10 Calories Ski Erg
EMOTM 5 Minutes of:
4-8 Calories Assault Bike
EMOTM 5 Minutes of:
2-6 Burpees
041624
Strength
Deadlift
3×10 @ 50%
3×3 @ 70%
MetCon
On A 16-Minute Timer Compete:
0:00-3:00
1 Wall Walk
3 Shuttle Sprints (20′)
3:00-13:00
“Cindy”
AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
13:00-16:00
1 Wall Walk
3 Shuttle Sprints (20′)
041524
Strength
Back Squat
3×10 @ 50%
3×3 @ 70%
MetCon
5 Rounds For MAX Reps of:
45s Calories Assaut Bike
45s Box Hops (16/20″)
45s KB Swings (.5/1 Pood)
45s REST
041224
Strength
Power Rows 5×4 (Ascending)
MetCon
In Teams of 2 Complete A 24 Minute AMRAP of:
Partner 1:
200m Run
75 DUs
Partner 2:
7 Wall Balls (W:14/9 M: 20#/10′)
7 T2B
MAX REPS Bench Press (65/95# – Floor)
-Switch Each Round-
*Score = Total Bench Press Reps*
041124
Strength
Front Rack Reverse Lunge 5×10 (Ascending)
*5/Side Mario Jumps AFTER Each Set*
Odd Objects
i) “Tabata This…”
Tire Flips
Sled Pull
Parallette Jump Throughs
Fat Grip DB Snatches
ii) For Time:
400m Farmer Carry (2×35/2×50# – KB/DB)
041024
MetCon
“Double Helen”
6 Rounds For Time of:
400m Run
21 KB Swings (1/1.5#)
12 Pullups
[40 Minute Time Cap]
040924
Strength
Deadlift 10×1 (Ascending)
MetCon
Drop Ladder 10↓1 For Time of:
Snatches (95/135#)
BF Burpees
040824
Strength
Front Squat 10×1 (Ascending)
MetCon
20 Minute AMRAP of:
400m Row
8 HSPU
040524
Strength
Bench Press 5×8 (Ascending)
MetCon
16 Minute AMRAP of:
1500m Row OR Ski
35 T2B
35 DB Chest Press (50/70#)
35 V-Ups
MAX REPS Wall Walks
040424
Lift
i) Deficit Snatch Grip Deadlift 3×5 (Ascending)
i) 5 Sets (Ascending Weight) of:
Snatch High Pull + Hang Snatch High Pull (4) [TnG]
ii) Squat Snatch
2×3 @ 60%
2×2 @ 70%
3×1 @ 80%
3×1 @ 85%
040324
MetCon
On Every 4th Minute For 10 Rounds Complete:
5/7 Calories Assault Bike
7 DB Cleans (2×35/2×50#)
7 Box Hops (16/20″)
7 Pullups
040224
Strength
Push Press 4-4-4-2-2-2 (Ascending)
MetCon
i) 11 Minute AMRAP of:
8 Hang Power Snatch (65/95#)
16 Situps
ii) 11 Minute AMRAP of:
8 BF Burpees
32 Double Unders
040124
Strength
Back Squat 5×8 (Ascending)
MetCon
5 Rounds For Time of:
15 Thrusters
15 Pushups
*Thruster Weight Ascends EACH Round*
RD 1: Bar
RD 2: 45/65#
RD 3: 55/75#
RD 4: 65/95#
RD 5: 75/115#
032824
Strength
Bent Over Row 6×6 (Ascending)
*5 Strict CTB Pullups After Each Set*
MetCon
On A 20-Minute Timer Complete:
0:00-2:00
MAX REPS Double Unders
2:00-18:00
AMRAP of:
15 Calorie Row
15′ Weighted Lunge Walk (2×35/2×50#)
15 DB Chest Press (2×35/2×50#)
15′ Weighted Lunge Walk (2×35/2×50#)
18:00-20:00
MAX REPS Double Unders
032724
MetCon
In Teams of 2 Complete For Time:
20 Rounds of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 S2OH
*Weights ASCEND Every 4 Rounds*
RD 1-4: (75/115#)
RD 5-8: (95/135#)
RD 9-12: (105/155#)
RD 13-16: (125/185#)
RD 17-20: (145/205#)
*P1 Works, P2 Rows/Bikes/Skis (Active Rest) Switch EVERY Round*
032624
Lift
Split Jerk 1RM [3-3-2-2-1-1-1-1-1]
MetCon
21-15-9 For Time of:
Burpee Box Overs (20/24″)
T2B
032524
Strength
Front Squat 15-15-15-5-5-5 (Ascending)
MetCon
2 Rounds For Time of:
50 HSPU
50 SDHP (55/75#)
032224
Strength
Floor Press 8-8-6-6-4-4 (Ascending)
*10 Ring Pushup AFTER Each Set*
MetCon
For Time:
125 Double Unders
25 Bent Over Rows (2×35/2×50#)
100 Double Unders
25 T2B/HKR
75 Double Unders
25 Pullups/Ring Rows
50 Double Unders
25 CTB Pullups/Jumping Pullups
25 Double Unders
MAX Reps BMU/Jumping CTB Pullups
[17 Minute Time Cap]
032124
Lift
i) EMOTM 8 Minutes of:
5 SG Push Press
ii) EMOTM 8 Minutes of:
15s Pause OH Squat
iii) EMOTM 8 Minutes of:
5 SOTS Press
iv) EMOTM 8 Minutes of:
3-Position Power Snatch
v) EMOTM 8 Minutes of:
2-Position Squat Snatch
032024
MetCon
On A 29-Minute Timer Complete For MAX Reps:
0:00-5:00
600m Row
Remaining Time MAX Clean & Jerks (95/135#)
-1 Minute Rest-
6:00-11:00
600m Row
Remaining Time MAX Clean & Jerks (105/155#)
-1 Minute Rest-
12:00-17:00
600m Row
Remaining Time MAX Clean & Jerks (125/185#)
-1 Minute Rest-
18:00-23:00
600m Row
Remaining Time MAX Clean & Jerks (145/205#)
-1 Minute Rest-
24:00-29:00
600m Row
Remaining Time MAX Clean & Jerks (155/225#)
Accessory (Strength)
8 Minutes To Establish:
1RM Weighted Pullup OR 1RM Max Deficit HSPU
031924
Strength
Deadlift 6×2 (Ascending)
MetCon
2 Rounds For Time of:
40 Wall Balls (W: 14#/10′ M: 20#/11′)
30 KB Swings (1.5/2 Pood)
20 Deficit HR Pushups
031824
Strength
EMOTM 20 Minutes Perform:
Minutes 1-5: 4 Back Squats (Across)
Minutes 6-10: 3 Back Squats (Across)
Minutes 11-15: 2 Back Squats (Across)
Minutes 16-20: 1 Back Squat (Across/Ascending)
MetCon
50-40-30-20-10 For Time of:
Hang Snatch (Bar)
*After Each Round Perform 10 Lateral Burpees*
031524
Strength
i) Incline Bench Press 5-5-5-3-3-3 (Ascending)
ii) Incline Bench Flies 10-10-10 (Ascending)
MetCon
7 Rounds For Time of:
7 T2B/HKR
7 Front Squats (Rx: 95/135# Sc: 65/95#))
7 V-Ups/Situps
[17 Minute Time Cap]
Accessory
EMOTM 6 Minutes of:
10 Handstand Shoulder Taps (5/Side)
031424
Lift
i) Muscle Snatch 5-5-3-3-1-1 (Ascending)
ii) Snatch Grip Deadlift 1-1-1-1-1-1 (Ascending)
MetCon
3 Rounds For Time of:
14 DB Renegade Rows (50/70#)
15 HSPU
9 Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)
031324
MetCon
On A 40 Minute Timer Complete:
0:00-10:00
AMRAP of:
8 Calorie Ski Erg
2 S2OH (75/115#)
*Add 2 Reps To S2OH Each round*
10:00-20:00
AMRAP of:
8 Shuttle Sprints (30′)
2 DB Hang Clean & Jerk (35/50#)
*Add 2 Reps To DB Hang Clean & Jerk Each round*
20:00-30:00
AMRAP of:
8 Burpees
2 KB SDHP (1.5/2 Pood)
*Add 2 Reps To KB SDHP Each round*
30:00-40:00
Establish A Heavy Single of The Complex:
Power Clean + Spit Jerk (4)
031224
Lift
5 Sets (Ascending Weight) of:
Squat Snatch + Hang Power Snatch + Snatch Balance + OH Squat
MetCon
4 Rounds For MAX Reps of:
60s Thrusters (Bar)
60s BMU/CTB/Pullups
60s Calories Assault Bike
60s Rest
031124
Strength
Front Squat [5-3-1] x4 (Ascending)
MetCon
CrossFit Games Open 24.2
20 Minute AMRAP of:
300m Row
10 Deadlifts (Rx: 125/185# Sc: 95/135#))
50 Double Unders (Sc: 50 Single Skips)
030824
Strength
i) DB Walking Lunge 5×10 (Ascending)
ii) OH SA DB Farmer Carry 3×80′ (Per Arm/Ascending)
MetCon
For Time:
75 Double Unders
45 DB Chest Press (35/50#)
75 Double Unders
35 T2B
75 Double Unders
25 HSPU
75 Double Unders
[20 Minute Time Cap]
030724
Strength
i) Seated Strict Press 3×15 (Ascending)
ii) Seated Arnold Press 3×12 (Ascending)
MetCon
15 Minute AMRAP of:
20 Calories Assault Bike
20 KB Swings (1/1.5 Pood)
20 HR Pushups
030624
i) In Teams Of 2 Complete 20 Rounds For Time of:
4 CTB Pullups
4 Box Hops (24/30″)
4 DB Snatch To Thruster (35/50# – Alternate Arms Every Round)
4 Deadlifts (205/315#)
[30 Minute Time Cap]
ii) Partner Shuttle Sprints (12′ Lengths – There & Back =1)
2-4-6-8-10-8-6-4-2
030524
Lift
5 Sets (Ascending Weight) of:
Squat Clean + Hang Power Clean + Spit Jerk (2)
MetCon
On Every 2nd Minute For 10 Sets Perform:
Odd: 250m Ski Erg
Even: 250m Row
030424
Strength
Back Squat [5-3-1] x4 (Ascending)
MetCon
[15-12-9] x2 For Time of:
Wall Balls (W: 14/9 M: 20#/10′)
Burpee To Target
030124
Strength
i) Close Grip Bench Press 5-5-5-5 (Ascending)
ii) Wide Grip Bench Press 5-5-5-5 (Ascending)
MetCon
50-40-30-20-10-10-20-30-40-50 For Time of:
Double Unders
*10 HSPU After Each Set On The Descent*
*10 Pullups After Each Set On The Ascent*
022924
Strength
Sumo Deadlift 6-6-6-6 (Ascending)
*5/Side SL KB RDL After Each Set*
MetCon
For Time:
20 Calorie Assault Bike
10 Hang Power Clean & Jerks (95/135#)
50 Air Squats
50 Lunge Walk Steps
20 Calorie Assault Bike
10 Hang Power Clean & Jerks (105/155#)
50 Air Squats
50 Lunge Walk Steps
20 Calorie Assault Bike
10 Hang Power Clean & Jerks (125/185#)
50 Air Squats
50 Lunge Walk Steps
[25 Minute Time Cap]
022824
MetCon
On A 50 Minute Timer Complete:
0:00-20:00
EMOTM of:
1 Wall Walk
3 T2B
5 SA DB Snatch (35/50# – Alternate Arms Every Round)
20:00-50:00
For Time:
5000m Row
022724
Lift
Snatch 5-3-3-2-2-1-1-1 (Ascending)
MetCon
5 Rounds of:
15 KB Swings (1/1.5 Pood)
15 Box Hops (20/24″)
15 Deadlifts (95/135#)
022624
Strength
Front Squat 6-6-6-3-3-3 (Ascending)
MetCon
CrossFit Games Open 23.1
14 Minute AMRAP of:
60 Calorie Row
50 T2B
40 Wall Balls (W: 14/9 M: 20#/10′)
30 Cleans (95/135#)
20 RMU
022324
Strength
Bent Over Row 3×8 (Supinated Grip/Ascending)
*After Each Set Perform 5 Negative False Grip Ring Pullups/Rows*
MetCon
30 Minute AMRAP of:
10 DB Chest Press (50/70#)
8 Pullups
6 Burpee Over Bench (Step OR Jump)
4 Rope Climbs
2 Triple Unders/6 Double Unders/24 Single Skips
022224
Lift
i) Clean Pull 4×3 (Ascending)
ii) EMOTM 10 Minutes of:
Odd: Clean Pull (2) + Power Clean
Even: Clean Pull (2) + Squat Clean
iii) Split Jerk 5-3-2-1-1-1 (Ascending)
Strength
Seated DB Press 3×12 (Ascending)
MetCon
7 Minute AMRAP of:
8 KB Goblet Squats (1.5/2 Pood)
4 Strict HSPU
022124
For Time:
90 Calories Ski Erg
30 S2OH (95/135#)
90 Calories Row
30 Snatches (105/155#)
90 Calorie Assault Bike
30 Cleans (125/185#)
*Partition As Needed*
[50 Minute Time Cap]
022024
Strength
EMOTM 20 Minutes of:
Min 1-5
4 Back Squats
Min 6-10
3 Back Squats
Min 11-15
2 Back Squats
Min 16-20
1 Back Squat
*Ascend Weight Every Wave*
021724
MetCon
For Time:
2 Rounds of:
10 OH Squats (65/95#)
10 T2B
2 Rounds of:
10 OH Squats (75/115#)
10 T2B
2 Rounds of:
10 OH Squats (95/135#)
10 T2B
[9 Minute Time Cap]
021624
Strength
i) Bench Press 4×10 (Ascending)
ii) DB Bench Press 4×15 (Ascending)
MetCon
5 Rounds For Time of:
50 Double Unders
10 Back Squat (105/155#)
10 HSPU
021524
Strength
Superset 4 Sets (Ascending Weight) of:
i) 6 Rack Pulls/5 Strict Chin Ups
ii) 6 Snatch Grip RDL/6 SA DB Tempo Bent Over Rows (Per Side)
iii) 6 Good Mornings/20 Hamstring Curls (Exercise Ball)
021424
MetCon
“Valentine’s Day”
In Teams of 2 Perform For Time:
40 Calories Assault Bike
21-15-9 of:
Power Snatch (55/75#)
Situps
40 Calories Assault Bike
21-15-9 of:
KB Swings (.5/1.5 Pood)
Box Hops (16/20″)
40 Calories Assault Bike
21-15-9 of:
Wall Balls (W: 9/14 M: 10’/20#)
Tuck Jumps
40 Calories Assault Bike
21-15-9 of:
Deadlifts (95/135#)
HR Pushups
021324
Lift
Power Clean & Split Jerk (Controlled/Tempo)
3×2 @ 60%
3×2 @ 70%
MetCon
5 Rounds For Time of:
1 Wall Walk
3 CTB Pullups
5 S2OH (65/95#)
7 BF Burpees
[15 Minute Time Cap]
Stretch
Coach Led
021224
Strength
Front Squat 3×10 (Light)
MetCon
On Every 4th Minute For 4 Sets Complete:
500m Row
20 Plate GR2OH (25/45#)
Stretch
Coach Led
020924
Strength
Block Bench Press 6×5 (Ascending)
MetCon
20 Minute AMRAP of:
40 Thrusters (Bar)
4 RMU
80 Double Unders
40 Thrusters (65/95#)
6 RMU
120 Double Unders
40 Thrusters (95/135#)
8 RMU
160 Double Unders
40 Thrusters (125/185#)
10 RMU
200 Double Unders
Etc…
020824
Lift
i) Snatch Pull 4×3 (Ascending)
ii) EMOTM 10 Minutes of:
Odd: Snatch Pull (2) + Power Snatch
Even: Snatch Pull (2) + Squat Snatch
MetCon
10 ↓ 1 For Time of:
T2B
*After Each Round Perform 80′ Farmer Carry*
Option #1 – 35# + 50#
Option #2 – 50# + 70#
Option #3 – 70# + 100#
020724
MetCon
On Every 4th Minute For 10 Sets Complete:
5/7 Calories Assault Bike
7 Tuck Jumps
7 Lateral Box Overs (16/20″)
35′ Lunge Walk
35′ Burpee Broad Jumps
7 Shuttle Sprints (35′)
020624
Strength
Strict Press 6-6-6-6 (Ascending)
Accessory
EMOTM 8 Minutes of:
20-30s HSW Practice
MetCon
3 Rounds For Time of:
21 Calorie Row (Damper Setting 10)
15 HSPU
9 Deadlifts (185/275#)
020524
Strength
Back Squat 1-1-1-1-1-1-1-1 (Ascending)
MetCon
11 Minute AMRAP of:
3 Rounds of:
12 Hang Power Cleans (95/135#)
12 Pullups
2 Rounds of:
12 Hang Power Cleans (105/155#)
12 CTB Pullups
1 Round of:
12 Hang Power Cleans (125/185#)
MAX Reps Bar Muscle Ups
020224
Strength
Incline Bench Press 4×15 (Ascending)
MetCon
2 Rounds For Time of:
90 Double Unders
60 Wall Balls (W: 14/9 M: 20#/10′)
30 BB Bent Over Rows (105/155#)
020124
Strength
i) Back Rack Reverse Lunge 3×20 (Ascending)
ii) Pause Front Squat (5s) 5×5 (Ascending)
MetCon
5-4-3-2-1 For Time of:
Cleans (155/225#)
Rope Climbs
013124
MetCon
For Time:
5 Rounds of:
12 Situps
12 HR Pushups
16 Calorie Row
4 Rounds of:
12 V-Ups
12 HSPU
16 Calorie Ski Erg
3 Rounds of:
12 GHDSU
12 Ring Dips
16 Calorie Assaut Bike
[45 Minute Time Cap]
Accessory
EMOTM 8 Minutes of:
20-30s HSW Practice
013024
Strength
Sumo Deadlift 8-8-8-8 (Ascending)
Gymnastics
EMOTM 8 Minutes of:
[1 Pullup + 1 T2B] x3
MetCon
21-15-9 For Time of:
KB Swings (1.5/2 Pood)
Box Hops (24/30″)
Supermans
012924
Strength
OH Squat 5-5-5-5-5 (Ascending)
MetCon
14 Minute AMRAP of:
20 Hang Power Snatch (55/75#)
3 Wall Walks
20 Hang Power Snatch (65/95#)
3 Wall Walks
20 Hang Power Snatch (75/115#)
3 Wall Walks
20 Hang Power Snatch (95/135#)
3 Wall Walks
MAX Hang Power Snatch (105/155#)
012624
MetCon
On A 35-Minute Timer & In Teams Of 2 Complete:
0:00-25:00
For Time:
5000m Row
Partner 1:
Row (Any Increment/Athletes Choice)
Partner 2:
AMRAP of:
8 Bench Press (95/135#)
16 Wall Balls (W: 14/9 M: 20#/10′)
32 Double Unders
25:00-35:00
Establish A Heavy Single of The Complex:
Clean (2) + Hang Clean (2) + Jerk (2)
*Score = Accumulated Weight
012524
Lift
Split Jerk 5-5-5-5-5 (Ascending)
Strength
Superset 4 Sets (Ascending Weight) of:
8 Weighted Glute Bridge
8/Side Bulgarian Lunge
30s Banded Wall Sit
1/Side Turkish Getups
MetCon
For Time:
500m Row
012424
MetCon
On A 40-MInute Timer Complete:
Minute 1:
5 Pullups
10 Double KB Deadlifts (2×1.5 Pood/2×2 Pood)
Remainder Time = Calories Assault Bike
Minute 2:
Rest
Minute 3:
5 T2B
10 Double DB S2OH (2×35/2×50#)
Remainder Time= Calories Ski Erg
Minute 4:
Rest
-Repeat 10 Times-
*Score = Total Accumulated Calories*
012324
Lift
i) Snatch Grip Push Press 4×4 (Ascending)
ii) Hang Power Snatch 4-4-4-2-2-2 (Ascending)
MetCon
On A 14-Minute Timer Complete:
0:00-5:00
4 Rounds of:
10 Power Cleans (65/95#)
10 HSPU
5:00-9:00
3 Rounds of:
8 Power Cleans (95/135#)
8 HSPU
9:00-12:00
2 Rounds of:
6 Power Cleans (125/185#)
6 HSPU
12:00-14:00
1 Round of:
4 Power Cleans (155/225#)
MAX Distance HSW
012224
Strength
Pause Back Squat (5s) 5×5 (Ascending)
MetCon
Inverted Ladder (10↓1/1↑10) For Time of:
Buy In: 50 Calories Cardio (Athlete Choice)
Burpee Box Overs (20/24″)
Thrusters (65/95#)
Cash Out: 50 Calories Cardio (Athlete Choice)
011924
Strength
Superset 4 Sets of:
6 Power Rows (Ascending Weight)
4 Negative Ring Pullups/Rows (10s – False Grip If Applicable)
MetCon
Buy In: 25 T2R
50 SA DB Hang Clean & Jerk – L (35/50#)
100′ SA DB OH Walking Lunge – L (35/50#)
50 SA DB Chest Press – L (35/50#)
50 Crossover Skips
50 SA DB Hang Clean & Jerk – R (35/50#)
50′ SA DB OH Walking Lunge – R (35/50#)
50 SA DB Chest Press – R(35/50#)
50 Crossover Skips
Cash Out: 25 T2R
[35 Minute Time Cap]
011824
Strength
i) Superset 4 Sets of:
6 Deadlifts (Ascending Weight)
5/Side SL RDL
ii) Superset 4 Sets of:
4 Deadlifts (Ascending Weight)
5/Side Stagger Stance Good Mornings
MetCon
EMOTM 10 Minutes of:
20s Assault Bike Sprint
011724
MetCon
On A 45-Minute Timer Complete:
0:00-10:00
“Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
10:00-30:00:
AMRAP of:
2 BMU
4 HSPU
6 Hang Power Snatch (65/95#)
30:00-45:00
10 Rounds of:
1 Wall Walk
3 Ring Dips
5 S2OH (65/95#)
011624
Lift
Split Jerk 3-3-3-2-2-1-1-1 (Ascending)
MetCon
50 Wall Balls (W: 14/9 M: 20#/10′)
40 Pistol Squats
30 Power Cleans (95/135#)
20 Weighted Box Step Overs (W: 20/2×35# M: 24″/2×50#)
10 Devil’s Press (2×35/2×50#)
011524
Strength
Front Squat 10-8-6-4-2 (Ascending)
MetCon
5 Rounds For Time of:
500m Row
21 KB Swings (1/1.5 Pood)
12 Pullups
[25 Minute Time Cap]
011224
Strength
Bench Press 10-8-6-4-2 (Ascending)
MetCon
30-20-10 For Time of:
T2B
DB Front Squats (35/50#)
*After Each Round Perform 100 Double Unders*
011124
Strength
i) Push Press 10-8-6-4-2 (Ascending)
ii) Deadlift 10-8-6-4-2 (Ascending)
MetCon
6 Minute AMRAP of:
8 KB SDHP (1/1.5 Pood)
4 Strict HSPU
011024
MetCon
On A 32-Minute Timer Complete:
0:00-5:00
AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
5:00-6:00
Rest
6:00-26:00
On Every 2nd Minute For 10 Sets Perform:
1 Rope Climb
5 Calories Assualt Bike
5 Deadlifts (155/225#)
5 Box Hops (24/30″)
5 Shuttle Sprints (30′)
26:00-27:00
Rest
27:00-32:00
AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
010924
Lift
Power Clean 3-3-3-2-2-2-1-1-1 (Ascending)
MetCon
For Time:
21 DB S2OH – L (35/50#)
21 DB S2OH – R (35/50#)
21 Burpee Over Dumbell
15 DB S2OH – L (35/50#)
15 DB S2OH – R (35/50#)
15 Burpee Over Dumbell
9 DB S2OH – L (35/50#)
9 DB S2OH – R (35/50#)
9 Burpee Over Dumbell
[17 Minute Time Cap]
010824
Strength
Back Squat 10-8-6-4-2 (Ascending)
MetCon
For Time:
1500m Row
40 Power Snatches (55/75#)
40 T2B
010524
MetCon
“Choose Your Own Adventure” (With A Partner)
45 Minute AMRAP of:
Partner 1: Cardio (Any Machine)
Partner 2: Choose ANY 2 Movements And Complete A Drop Ladder 8↓1
RULES:
Each partner can perform their OWN set of exercises, they do NOT have to be the same.
Once P2 competes their Drop Ladder, switch and continue on.
Movements cannot repeat.
Cardio machines can be changed throughout the AMRAP.
010424
MetCon
i) 3 Rounds For MAX Reps of:
60s Calories Assault Bike
60s DB Snatches (35/50#)
60s Box Hops (20/24″)
60s Wall Balls (W: 14/9 M: 20#/10′)
60s Sprints (40′)
60s Rest
ii) 3 Rounds For MAX Reps of:
60s Calories Ski Erg
60s S2OH (Bar)
60s Bar Facing Burpees
60s KB Swings (1/1.5 Pood)
60s Sprints (40′)
60s Rest
010324
MetCon
5 Rounds For Time of:
200m Row
20 Air Squats
200m Row
20 Pushups
200m Row
20 Situps
200m Row
20 Pullups/Ring Rows
[45 Minute Time Cap]
122223
Strength
EMOTM 20 Minutes of:
2 Bench Press @ 80%
MetCon
20 Minute AMRAP of:
5 T2B
10 Calories Assault Bike
15 Thrusters (Bar)
40 Double Unders
122123
122023
MetCon
In Teams of 2 Perform 40 Rounds For Time of:
3 CTB Pullups
3 Hang Power Cleans (105/155#)
3 Box Hops (24/30″)
3 Strict HSPU
121923
Lift
EMOTM 20 Minutes of:
2 S2OH @ 80% (Athlete Choice)
MetCon
Inverted Ladder For Time of:
S2OH (75/115#)
Bar Facing Burpees
*On Every Minute Perform 1 Wall Walk*
121823
Strength
EMOTM 20 Minutes of:
2 Back Squat @ 80%
MetCon
6 Rounds For Time of:
500m Row
10 SA DB Snatch (50/70#)
121523
Strength
OH Walking Lunge 10-10-10-10-10 (Ascending)
*After Each Set Perform 10/Side Banded Bulgarian Split Lunge
MetCon
“Bennie”
50-40-30-20-10 For Time of:
Double Unders
Bench Press (45/65# – Floor)
121423
Olympic Lifting
i) 4 Sets of:
SG Push Press (2) + SG Push Jerk (2) + Snatch Balance (2)
ii) Squat Snatch
4×3 @ 70%
4×2 @ 75%
4×1 @ 80%
121323
MetCon
On A 32-Minute Timer Complete:
0:00-4:00
15 Calories Assault Bike
20 DB S2OH (35/50#)
4:00-8:00
15 Calories Assault Bike
20 HSPU
8:00-12:00
15 Calories Assault Bike
20 DB Thrusters (35/50#)
12:00-16:00
15 Calorie Assault Bike
20 Ring Dips
16:00-20:00
15 Calorie Row
20 CTB Pullups
20:00-24:00
15 Calorie Row
20 Weighted Lunge Walk Steps (35/50#)
24:00-28:00
15 Calorie Row
20 T2B
28:00-32:00
15 Calorie Row
20 Burpee Deadlifts (35/50#)
121223
Strength
i) Deadlift 7×3 (Ascending)
ii) Seated Strict Press 5×4 (Ascending)
Lift
4 Sets (Ascending Weight) of:
Power Clean + Hang Power Clean + Push Press + Squat Clean + Hang Squat Clean + Split Jerk
121123
Strength
Front Squat 3×15 (Ascending)
MetCon
4 Rounds For MAX Reps of:
60s Wall Balls (W: 14/10 M: 20#/11′)
60s Deficit Pushups
60s Calories Ski Erg
60s Rope Climbs
60s Rest
120823
Strength/Gymnastics
EMOTM 20 Minutes of:
Odd: 10 Bench Press (75/115#)
Even: [1 RMU + 1 Ring Dip] x2
MetCon
2 Rounds For Time of:
100 Double Unders
75 Air Squats
50 Lateral Box Jump Overs (16/20″)
25 T2B
120723
Strength
Push Jerk 4-4-4 (Ascending)
MetCon
8 Rounds For Time of:
200m Run
8 Pullups
8 HSPU
[30 Minute Time Cap]
120623
MetCon
5 Rounds For Time of:
400m Run
15 DBL DB Snatch (20/35#)
30 Situps
Accessory
5 Sets of:
60s MAX REPS Tire Flips
60s Rest
120523
Lift
EMOTM 20 Minutes (WAVE) of:
Power Snatch + Squat Snatch
MetCon
21-15-9 For Time of:
Calories Assault Bike
KB Swings (1.5/2 Pood)
[10 Minute Time Cap]
120423
Strength
Back Squat 20-20-10-10 (Ascending)
MetCon
5 Rounds For Time of:
15 Hang Squat Cleans (55/75#)
15 BF Burpees
120123
MetCon
i) On Every 4th Minute For 5 Sets Perform:
500m Ski Erg
ii) On A 18 Minute Timer Complete:
0:00-12:00
10 Rounds of:
1 Wall Walk
3 T2B
5 Thrusters (65/95#)
12:00-18:00
Establish 2RM Bench Press
113023
Strength
Strict Press 10-10-4-4-4-4 (Ascending)
Lift
Split Jerk 2-2-2-2 (Ascending)
MetCon
8 Minute AMRAP of:
2 Shuttle Sprints (25′)
3 DB Power Cleans (35/50#)
4 Shuttle Sprints (25′)
6 DB Power Cleans (35/50#)
6 Shuttle Sprints (25′)
9 DB Power Cleans (35/50#)
8 Shuttle Sprints (25′)
12 DB Power Cleans (35/50#)
Etc…
112923
MetCon
On A 40-Minute Timer Perform:
10 Minute AMRAP of:
30 Snatches (45/75#)
30 Snatches (75/135#)
30 Snatches (100/165#)
MAX Snatches (120/210#)
-5 Minute Rest-
10 Minute AMRAP of:
75 Calorie Assaut Bike
50 SA DB Snatch (35/50#)
25 Burpee To Target (4/6″)
-5 Minute Rest-
10 Minute AMRAP of:
50 Deadlifts (125/185#)
50 HR Pushups
50 Pistol Squats
50 HSPU
112823
Lift
Hang Power Clean 3RM
MetCon
For Time:
80 Double Unders
40 Wall Balls (W: 14/9 M: 20#/10′)
30 Pullups
60 Double Unders
30 Wall Balls (W: 14/9 M: 20#1/10′)
20 CTB Pullups
40 Double Unders
20 Wall Balls (W: 14/9 M: 20#/10′)
10 BMU
[14 Minute Time Cap]
112723
Strength
Front Squat 8×1 (Ascending)
MetCon
20 Minute AMRAP of:
15 Calorie Row
12 S2OH (65/95#)
9 Box Hops (20/24″)
112423
Strength
EMOTM 16 Minutes of:
Minute 1: 8-12 DB Chest Press (50/70#)
Minute 2: 25′ HSW/30s HSW Practice
Minute 3: 8-12 DB Bent Row (50/70#)
Minute 4: 45s Plank (Rings)
*Repeat 4 Times*
MetCon
Every 4 Minutes For As Long As Possible Complete:
0:00-4:00
30 Double Unders
2 Rounds of:
10 OH Squats (65/95#)
10 T2B
4:00-8:00
35 Double Unders
2 Rounds of:
12 OH Squats (65/95#)
12 T2B
8:00-12:00
40 Double Unders
2 Rounds of:
14 OH Squats (65/95#)
14 T2B
12:00-16:00
45 Double Unders
2 Rounds of:
16 OH Squats (65/95#)
16 T2B
16:00-20:00
50 Double Unders
2 Rounds of:
18 OH Squats (65/95#)
18 T2B
112323
Olympic Lifting
Yo Yo Squat Snatch 8×1 (Ascending)
MetCon
EMOTM 15 Minutes of:
Minute 1: 15s Assault Bike Sprint (All Out)
Minute 2: 15s Ski Erg Sprint (All Out)
Minute 3: 15s Shuttle Sprint (All Out)
*Repeat 5 Times*
112223
MetCon
For Time:
2000m Row
1 Round of:
5 Ring Dips
10 HSPU
15 Pushups
1500m Row
2 Rounds of:
5 Ring Dips
10 HSPU
15 Pushups
1000m Row
3 Rounds of:
5 Ring Dips
10 HSPU
15 Pushups
500m Row
4 Rounds of:
5 Ring Dips
10 HSPU
15 Pushups
[50 Minute Time Cap]
112123
Strength
Snatch Grip Deadlift 8×1 (Ascending)
MetCon
EMOTM 20 Minutes:
Min 1: 1 BMU + 3 Power/Muscle Cleans (55/75#)
Min 2: 1 BMU + 6 Power/Muscle Cleans (55/75#)
Min 3: 1 BMU + 9 Power/Muscle Cleans (55/75#)
Min 4: 1 BMU + 12 Power/Muscle Cleans (55/75#)
Min 5: 1 BMU + 15 Power/Muscle Cleans (55/75#)
Min 6: 2 BMU + 3 Power/Muscle Cleans (55/75#)
Min 7: 2 BMU + 6 Power/Muscle Cleans (55/75#)
Min 8: 2 BMU + 9 Power/Muscle Cleans (55/75#)
Min 9: 2 BMU + 12 Power/Muscle Cleans (55/75#)
Min 10: 2 BMU + 15 Power/Muscle Cleans (55/75#)
Min 11: 3 BMU + 3 Power/Muscle Cleans (55/75#)
Min 12: 3 BMU + 6 Power/Muscle Cleans (55/75#)
Min 13: 3 BMU + 9 Power/Muscle Cleans (55/75#)
Min 14: 3 BMU + 12 Power/Muscle Cleans (55/75#)
Min 15: 3 BMU + 15 Power/Muscle Cleans (55/75#)
Min 16: 4 BMU + 3 Power/Muscle Cleans (55/75#)
Min 17: 4 BMU + 6 Power/Muscle Cleans (55/75#)
Min 18: 4 BMU + 9 Power/Muscle Cleans (55/75#)
Min 19: 4 BMU + 12 Power/Muscle Cleans (55/75#)
Min 20: 4 BMU + 15 Power/Muscle Cleans (55/75#)
112023
Strength
Back Squat 8×1 (Ascending)
MetCon
For Time
40 SA DB S2OH – L
40 SA DB S2OH – R
30 SA DB OH (Or Front) Squat – L
30 SA DB OH (Or Front) Squat – R
20 SA DB Thruster – L
20 SA DB Thruster – R
10 SA DB Turkish Getup – L
10 SA DB Turkish Getup – R
W:35# M:50#
[20 Minute Time Cap]
111723
Strength
Banded Bench Press 5-5-5-3-3-1-1-1 (Ascending)
MetCon
On A 20 Minute Timer Perform:
0:00-14:00:
AMRAP of:
42 Double Unders
21 KB Swings (1/1.5 Pood)
15 T2B
9 HSPU
14:00-20:00
Establish 3RM TnG Squat Clean
111623
Strength
Back Rack Reverse Lunge 10-10-10-10-10 (Ascending)
*5 Seated Box Hops AFTER Each Set*
MetCon
9 Minute AMRAP of:
60 Hang DB Clean & Jerks (35/50#)
40 Calories Assaut Bike
20 Ring Muscle Ups
Accessory
5 Sets (NOT For Time) of:
40′ Seated Sled Pull
8 GHDSU
111523
MetCon
6 Rounds For Time:
400m Run
5 Snatches (95/135#)
[30 Minute Time Cap]
111423
Strength
Push Press 8-8-6-6-4-4 (Ascending)
MetCon
On Every 4th Minute For 5 Sets Perform:
500m Row
Accessory
5 Sets of:
3×40′ Sled Pull
90s Rest
111323
Strength
6 Sets (Ascending Weight) of:
[Pause Front Squat (5s) + Front Squat] x3
MetCon
10 Rounds For Time of:
8 Wall Balls (W: 14/10 M: 20#/11′)
6 Deadlifts (155/225#)
4 Bar Facing Burpees
2 Wall Walks
[20 Minute Time Cap]
111023
Strength
i) 3 Sets of:
MAX Reps Bent Over Rows (55/75#)
ii) 3 Sets of:
MAX Reps DB Bent Over Rows (20/35#)
MetCon
Drop Ladder 10 ↓ 1 For Time of:
SDHP (65/95#)
CTB Pullups
*30 Double Unders AFTER Each Round*
110923
Olympic Lifting
i) Snatch 3-3-2-1-1-1-1 (Ascending)
ii) Clean & Jerk 3-3-2-1-1-1-1 (Ascending)
* 20 Minutes For Each Lift*
110823
MetCon
0:00-10:00
2 Rounds of:
30 Calories Ski Erg
20 HSPU
10:00-20:00
2 Rounds of:
30 Calories Assault Bike
20 Ring Dips
20:00-30:00
3 Rounds of:
10 Weighted Step Ups (W: 50/20 M: 70#/24″)
10 SA DB Snatch (50/70#)
30:00-40:00
3 Rounds of:
10 DB Goblet Lunge (50/70#)
10 Alternating Renegade Rows (50/70#)
110723
Strength
Deadlift 8-8-8-8 (Ascending)
*3 Negative Pull Ups/Ring Rows (10s) AFTER Each Working Set*
MetCon
“Grace”
For Time:
30 Clean & Jerk (95/135#)
Accessory
5 Sets (Ascending Weight) of:
15s Weighted Plank (HEAVY)
20/Side Ab Bicycle
110623
Strength
6 Sets (Ascending Weight) of:
4 OH Squats + 8 Back Squats
MetCon
For Time:
70 Calorie Row
50 Thrusters (65/95#)
30 T2B
110323
MetCon
In Teams Of 2 Complete For Time:
30 BMU/CTB Pullups (Shared)
60 Power Snatches (75/115# – Shared)
90 KB Swings (1.5/2 Pood – Shared)
120 Double Unders (Each)
90 Pistol Squats (Shared)
60 Weighted Box Step Overs (W: 20/35 M: 24″/50# – Shared)
30 Burpee T2R
[50 Minute Time Cap]
110223
Strength
i) 3 Sets of:
MAX Reps Standing Strict Press (55/75#)
ii) 3 Sets of:
MAX Reps Seated DB Strict Press (20/35#)
MetCon
For Time:
10 Wall Walks
30 Deadlifts (185/275#)
50 HSPU
[17 Minute Time Cap]
110123
MetCon
5 Rounds For MAX Reps of:
60s Ski Erg
60s Box Hops (20/24″)
60s Assault Bike
60s Wall Balls (W: 14/9 M: 20#/10′)
60s Shuttle Sprints (30′)
60s Pullups
60s Rest
Accessory
EMOTM 10 Minutes of:
Odd: 20-30s RMU Practice
Even: 20/Side Pike Over Pylon
103123
Lift
i) Low Block Power Clean 2-2-1-1-1 (Ascending)
ii) Low Block Squat Clean 2-2-1-1-1 (Ascending)
MetCon
10:31 Minute AMRAP:
6 SA Burpee Deadlifts (35/50#)
6 SA DB Snatch (35/50#)
6 SA OH Walking Lunge Steps (35/50#)
103023
Strength
Front Squat 6×3 (Ascending)
MetCon
5 Rounds For Time of:
500m Row
6 Clean & Jerk (105/155#)
[20 Minute Time Cap]
102723
Strength
i) 3 Sets of:
MAX Reps Bench Press (65/95#)
ii) 3 Sets of:
MAX Reps DB Chest Press (25/40#)
MetCon
3 Rounds For Time of:
80 Double Unders
50 Air Squats
20 T2B
102623
Lift
Split Jerk 2-2-2-1-1-1 (Ascending)
MetCon
EMOTM 20 Minutes of:
Odd: 10 Calorie Ski Erg + 5 HSPU
Even: 10 Hang Power Cleans (75/115#) + 1 Rope Climb
*Repeat 10 Times*
102523
MetCon
On Every 3rd Minute For 10 Sets Perform:
5 Calories Assaut Bike
5 Box Jumps (16/20″)
3 Shuttle Sprints (30′)
5 Muscle Snatch (45/65#)
5 Bar Facing Burpees
3 Shuttle Sprints (30′)
Accessory
EMOTM 10 Minutes of:
Odd: 20- 30s HSW Practice
Even: 20-30s Ring L-Sit Hold
*Repeat 5 Times*
102423
Lift
i) Low Block Power Snatch 2-2-1-1-1 (Ascending)
ii) Low Block Squat Snatch 2-2-1-1-1 (Ascending)
MetCon
2 Rounds For Time of:
30 Pullups
30 Pushups
30 Anchored Situps
30 Calorie Row (Damper 10)
102323
Strength
3 Sets of:
MAX Reps Back Squat @ 185/275#
MetCon
20 Minute AMRAP of:
5 Devils Press (35/50#)
7 DB S2OH (35/50#)
9 DB Front Squats (35/50#)
-60s Rest-
102023
MetCon
In Teams of 2 Complete 30 Rounds For Time of:
2 BMU
4 Squat Snatch (75/115#)
6 DB Chest Press (50/70#)
12 Double Unders
101923
Strength
Superset 4 Sets (Ascending Weight) of:
8 BB Shrugs
8 BB Upright Rows
8 Seated Bent Over Flies
8 Chin Ups
MetCon
10 Rounds For Time of:
1 Wall Walk + Step Up
3 Box Jumps (24/30″)
5 Wall Balls (W: 14/10 M: 20#/11′)
7 KB Swings (1.5/2 Pood)
101823
MetCon
On Every 10th Minute For 5 Sets Perform:
1000m Row
2 Rounds of “DT”:
12 Deadlifts (105/155#)
9 Hang Power Cleans (105/155#)
6 S2OH (105/155#)
101723
Lift
i) Block Power Clean 2-2-1-1-1 (Ascending)
ii) Block Squat Clean 2-2-1-1-1 (Ascending)
MetCon
14 Minute AMRAP
8 Calories Assault Bike
8 T2B
8 SDHP (65/95#)
101623
Strength
OH Squat 6-6-6-6-6-6 (Ascending)
MetCon
For Time:
40 SA DB Snatches (35/50#)
10 Shuttle Sprints (40′)
40 SA Hang DB Clean & Jerk (35/50#)
10 Shuttle Sprints (40′)
40 SA DB S2OH (35/50#)
10 Shuttle Sprints (40′)
40 SA Hang DB Clusters (35/50#)
10 Shuttle Sprints (40′)
*Alternate Hands Every 5th Rep For Each DB Movement*
101323
Strength
Superset 5 Sets (Ascending Weight) of:
10 DB Chest Press
10 DB Chest Flies
10 DB OH Pullovers
10 DB Side Lifts
MetCon
10 Rounds For Time of:
13 Bench Press (95/135#)
31 Double Unders
101223
Lift
i) Block Power Snatch 2-2-1-1-1 (Ascending)
ii) Block Squat Snatch 2-2-1-1-1 (Ascending)
MetCon
12 Minute AMRAP of:
12 Wall Balls (W: 14/9 M: 20#/10′)
6 Box Jumps (20/24″)
6 Deficit Pushups
101123
MetCon
0:00-12:00
2 Rounds of:
25 Calories Assaut Bike
25 HSPU
12:00-24:00
2 Rounds of:
25 Burpees
25 Ring Dips
24:00-30:00
Establish A Heavy Single of:
Squat Snatch + Hang Squat Snatch (2)
Accessory
5 Sets (Ascending Weight) of:
30s Weighted Plank (Elbows)
101023
Strength
Front Squat 6-6-6-6-6-6 (Ascending)
MetCon
5 Rounds For Time of:
500m Row
8 S2OH (95/135#)
8 CTB Pullups
[20 Minute Time Cap]
100623
MetCon
In Teams of 2 Complete For Time:
12 Rounds of:
“Cindy”
5 Pullups
10 Pushups
15 Air Squats
12 Rounds of:
“Dumbbell Cindy”
5 DB Bent Rows (35/50#)
10 DB Chest Press (20/35#)
15 DB Front Squat (10/25#)
12 Rounds of:
“Barbell Cindy”
5 Bent Over Rows (75/115#)
10 Bench Press (65/95#)
15 Front Squat (55/75#)
*Partner 1 Performs 2 Rounds
*Partner 2 Rides Assault Bike (Active Rest)
[50 Minute Time Cap]
100523
Strength
Superset 4 Sets (Ascending Weight) of:
3 Rack Pulls
5/Side SL BB Bent Row
10 DB Between Bench Squat
MetCon
3 Rounds For Time of:
21 Deadlifts (155/225#)
15 HSPU
9 Box Hops (24/30″)
3 Rope Climbs
100423
Lift
i) EMOTM 10 Minutes of:
3 Tall Cleans
ii) Block Muscle Cleans 3-3-3 (Ascending)
iii) Block Power Cleans 2-2-2 (Ascending)
iv) Block Squat Cleans 1-1-1-1-1 (Ascending)
100323
Strength
Back Squat 3×[4/5] (Across)
Lift
3 Sets (Across) of:
Push Press [2/3] + Split Jerk [2/3]
MetCon
5 Rounds For Time of:
250m Row
10 Burpee Over Rower
[15 Minute Time Cap]
100223
MetCon
“215 Innocent Children”
Buy In: 215 DUs
21 HSPU
5 Clean & Jerk (95/135#)
21 Burpees
5 Clean & Jerk (95/135#)
21 Box Jumps (20/24″)
5 Clean & Jerk (95/135#)
21 KB Swings (1/1.5 Pood)
5 Clean & Jerk (95/135#)
21 Lunges
5 Clean & Jerk (95/135#)
21 Pullups
5 Clean & Jerk (95/135#)
21 Med Ball Cleans (14/20#)
5 Clean & Jerk (95/135#)
21 T2B
5 Clean & Jerk (95/135#)
Cash Out: 1996m Row
092923
Strength
Decline Bench Press 8×3 (Ascending)
MetCon
For Time:
50 SA DB Chest Press – R
50 SA DB Chest Press – L
50 Cross Over Skips
40 SA DB Bent Row – R
40 SA DB Bent Row – L
40 Cross Over Skips
30 SA DB Push Press – R
30 SA DB Push Press – L
30 Cross Over Skips
20 Steps SA DB OH Walking Lunge – R
20 Steps SA DB OH Walking Lunge – L
20 Cross Over Skips
10 SA DB Burpee Man Maker – R
10 SA DB Burpee Man Maker – L
10 Cross Over Skips
[W: 35# M: 50#]
092823
Strength
Superset 5 Sets (Ascending Weight) of:
Deficit Deadlift 8-8-8-8-8 (Ascending)
5/Side SL Barbell RDL
15 KB Upright Row
MetCon
EMOTM 20 Minutes of:
Min 1: 10 Calories Assault Bike
Min 2: 8 Box Hops (24/30″)
Min 3: 10 HSPU
Min 4: 4/Side KB Snatch (1/1.5)
Min 5: 8 GHDSU
*Repeat 4 Times*
092723
MetCon
0:00-12:00
2 Rounds of:
500m Row
25 Thrusters (Bar)
15 Pullups
12:00-24:00
2 Rounds of:
500m Ski Erg
25 Hang Muscle Snatch (Bar)
15 T2B
24:00-30:00
Establish A Heavy Single of:
Power Clean + Front Squat + Hang Squat Clean + Jerk
Accessory
5 Sets (Ascending Weight) of:
30s Weighted Plank (Hands)
092623
Lift
i) EMOTM 10 Minutes of:
Snatch Grip Push Press + OH Squat + Snatch Balance
ii) Block Muscle Snatch 3-3-3 (Ascending)
iii) Block Power Snatch 2-2-2 (Ascending)
iv) Block Squat Snatch 1-1-1-1-1 (Ascending)
092523
Strength
Back Squat 3×[4/5] (Across)
Lift
3 Sets (Across) of:
Push Press [2/3] + Split Jerk [2/3]
MetCon
[15-12-9] For Time of:
Burpees
Wall Balls (W: 14/9 M: 20#/10′)
092323
Olympic Lifting
i) 5 Sets of:
OH Squat (2) + Snatch Balance (1)
ii) EMOTM 12 Minutes of:
3-Position Squat Snatch
iii) 5 Sets of:
Front Squat (2) + Jerk (1)
iv) EMOTM 12 Minutes of:
3-Position Squat Clean
092223
MetCon
In Teams of 2 Complete 40 Rounds For Time of:
4 HSPU
6 DB Cleans (35/50#)
24 Double Unders
[40 Minute Time Cap]
092123
Strength
Deadlift 8-8-8-8 (Ascending)
*5/Side Tempo SA DB Row AFTER Each Set*
MetCon
3 Rounds For Time of:
4 SA Devil’s Press – L (35/50#)
12 KB Swings (1/1.5 Pood)
20 Pullups
12 KB SDHP (1/1.5 Pood)
4 SA Devil’s Press – R (35/50#)
– Rest 1 Minute –
[15 Minute Time Cap]
092023
MetCon (Steady State Cardio)
In 55 Minutes Complete:
5km Row OR Run
3km Run OR Row
1km Ski Erg OR 50 Calorie Assault Bike
*Any Order/No Partitioning*
091923
Lift
i) Pause (15s) Front Squat 5×1 (Ascending)
ii) EMOTM 10 Minutes of:
Clean Deadlift + Clean Pull + Muscle Clean
iii) EMOTM 10 Minutes of:
Clean Pull + Clean High Pull + Power Clean
iv) EMOTM 10 Minutes of:
Clean High Pull + Tall Clean + Squat Clean
091823
Strength
Back Squat 5×3 @ 80% of HEAVIEST Triple
Lift
5 Sets @ 80% of HEAVIEST Complex of:
Push Press (2) + Split Jerk (2)
MetCon
8 Minute AMRAP of:
2,2,4,4,6,6,8,8,10,10, etc..
Hang Power Cleans (75/115#)
Pushups
091623
MetCon
“Double DT Lite”
10 Rounds For Time of:
12 Deadlifts (85/125#)
9 Hang Power Cleans (85/125#)
6 Push Jerk (85/125#)
Accessory (Core)
4 Sets of:
60s Weighted Plank
15 Hollow Rocks
[Rest As Needed]
091523
Strength
Incline Bench Press 8×3 (Ascending)
MetCon
5 Rounds For MAX Reps of:
3 Minutes To Complete:
15 Front Squats (75/115#)
10 T2B
MAX REPS Double Unders
-1 Minute Rest Between Rounds-
091423
Strength
Sumo Deadlift 1-1-1-1-1-1 (Ascending)
MetCon
8 Rounds For Time of:
12 Alternating Hang DB Clean & Jerk (35/50#)
2 Rope Climbs
091323
MetCon
On Every 3rd Minute For 10 Sets Perform:
5 Calories Assault Bike
5 Box Hops (20/24″)
5 CTB Pullups
5 Wall Balls (W: 14/9 M: 20#/10′)
5 Tuck Jumps
Accessory
EMOTM 10 Minutes of:
Odd: 30s HSW Practice
Even: 30s RMU Practice
091223
Lift
i) Snatch Balance 5×3 (Ascending)
ii) EMOTM 10 Minutes of:
Snatch Deadlift + Snatch Pull + Muscle Snatch
iii) EMOTM 10 Minutes of:
Snatch Pull + Snatch High Pull + Power Snatch
iv) EMOTM 10 Minutes of:
Snatch High Pull + Tall Snatch + Squat Snatch
091123
Strength
Back Squat 3×3 (Across)
Lift
3 Sets (Across) of:
Push Press (2) + Split Jerk (2)
MetCon
21-15-9 For Time of:
Burpee To Target (4″/6″)
KB Swings (1.5/2 Pood)
090923
Olympic Lifting
i) Snatch Pull 3×3
ii) Hang Muscle Snatch 3×5
iii) Snatch Grip Deadlift 3×3
iv) 5 Sets of:
Power Snatch + Hang Squat Snatch
v) Clean Pull 3×3
vi) Hang Muscle Clean & Press 3×3
vii) Clean Deadlift 3×3
viii) 5 Sets of:
Power Clean + Hang Squat Clean + Jerk
090823
MetCon
In Teams Of 2 Complete For Time:
150 Double Unders
100 HSPU
50 Calories Assault Bike
150 Double Unders
100 Ring Dips
50 Calories Ski Erg
150 Double Unders
100 HR Pushups
50 Calories Assault Bike
150 Double Unders
100 Bench Press (95/135#)
50 Calories Ski Erg
[50 Minute Time Cap]
090723
Strength
Superset 4 Sets (Ascending Weight) of:
12 KB Shrugs
12/Side KB Gorilla Rows
12 Back Extensions
12/Side SA Banded Pull Downs
MetCon
20 Minute AMRAP of:
500m Row
12 T2B
12 Burpee Box Overs (20/24″)
090623
Lift
i) TnG Horst Pulls (Clean Variation) 3×15 (Ascending)
ii) TnG Hang Clean Pulls 3×15 (Ascending)
iii) TnG Hang Clean High Pulls 3×10 (Ascending)
iv) Pause Clean 2-2-2-2-1-1-1-1 (Ascending)
090523
Strength
Back Squat 3×3 (Across)
Lift
3 Sets (Across) of:
Push Press (2) + Split Jerk (2)
MetCon
For Time:
100 SA DB Thrusters (35/50# – Switch Arms Every 5 Reps)
*10 Tuck Jumps On Every Minute*
090123
Strength
i) Wide Grip Bench Press 6-6-6 (Ascending)
ii) Close Grip Bench Press 6-6-6 (Ascending)
MetCon
For Time:
21 Clusters (55/75#)
21 Pullups
15 Clusters (65/95#)
15 CTB Pullups
9 Clusters (75/115#)
9 BMU
083123
Strength
Sumo Deadlift 2-2-2-2-2-2 (Ascending)
MetCon
14 Minute AMRAP of:
50 T2B
40 KB Swings (1/1.5 Pood)
30 Bar Facing Burpees
20 HSPU
10 Power Cleans (155/225#)
083023
MetCon (Steady State)
55 Minute AMRAP of:
30 Calories Assault Bike
400m Run
500m Ski Erg
600m Row
70 Double Unders
082923
Lift
i) TnG Horst Pulls 3×15 (Ascending)
ii) TnG Hang Snatch Pulls 3×15 (Ascending)
iii) TnG Hang Snatch High Pulls 3×10 (Ascending)
iv) Pause Snatch 2-2-2-2-1-1-1-1 (Ascending)
082823
Strength
Back Squat 3×3 (Across)
Lift
3 Sets (Across) of:
Push Press (2) + Split Jerk (2)
MetCon
For Time:
100 SA DB S2OH (35/50# – Switch Arms Every 5 Reps)
*1 Wall Walk On Every Minute*
082623
MetCon
“Zachary Tellier”
For Time:
10 Burpees
–
10 Burpees
25 Pushups
–
10 Burpees
25 Pushups
50 Lunges
–
10 Burpees
25 Pushups
50 Lunges
100 Situps
–
10 Burpees
25 Pushups
50 Lunges
100 Situps
150 Air Squats
–
[45 Minute Time Cap]
082523
MetCon
In Teams of 2 Complete For Time:
20 Rounds of:
1 Ring OR Bar Muscle Up
3 Bench Press (125/185#)
5 Wall Balls (W: 14/9 M: 20#/10′)
20 Rounds Of:
1 Rope Climb
3 DB Bench Press (50/70#)
5 Thrusters (65/95#)
[50 Minute Time Cap]
082423
Strength
Superset 4 Sets (Ascending Weight) of:
8 BB Shrugs
8/Side BB Lawnmowers
12 Reverse Hypers
12 Banded Pull Downs
MetCon
15 Minute AMRAP of:
12 Calories Assault Bike
9 HR Pushups
6 Hang Power Snatch (65/95#)
082323
MetCon
10 Rounds For Time of:
200m Run
4 Weighted Box Step Overs (W: 2×35/20″ M: 2×50#/24″)
6 Burpee Pullups
8 Tuck Jumps
082223
Lift
i) Push Jerk 5-5-5-3-3-3-1-1-1 (Ascending)
ii) Clean Pull 5-5-5-3-3-3-1-1-1 (Ascending)
iii) 5 Sets (Ascending Weight) of:
Clean Pull (2) + Hang Power Clean (2) + Push Jerk (2) + Hang Squat Clean (2)
082123
Strength
Back Squat 3×3 (Across)
Lift
3 Sets (Across) of:
Push Press (2) + Split Jerk (2)
MetCon
For Time:
100 SA DB Clean & Jerk (35/50# – Switch Arms Every 5 Reps)
*20 Double Unders On Every Minute*
081823
Strength
Block Press 5-5-5-5-5 (Ascending)
*15 DB Flies After Each Set*
MetCon
CFG Open 20.2
20 Minute AMRAP of:
4 DB Thrusters (35/50#)
6 T2B
24 Double Unders
081723
Strength
Sumo Deadlift 4-4-4-4-4-4 (Ascending)
MetCon
For MAX Reps Compete:
2 Minutes MAX Calories Ski Erg
2 Minutes MAX Reps HSPU
1 Minute Rest
2 Minutes MAX Calories Assault Bike
2 Minutes MAX Reps HSPU
1 Minute Rest
2 Minutes MAX Calories Row
2 Minutes MAX Reps HSPU
081623
MetCon
“Lumberjack 20”
20 Deadlifts (185/275#)
400m Run
20 KB Swings (1.5/2 Pood)
400m Run
20 OH Squats (75/115#)
400m Run
20 Burpees
400m Run
20 CTB Pullups
400m Run
20 Box Hops (20/24″)
400m Run
20 DB Squat Cleans (2×35/2×45#)
400m Run
081523
Lift
i) Snatch Grip Push Jerk 5-5-5-3-3-3-1-1-1 (Ascending)
ii) Snatch Pull 5-5-5-3-3-3-1-1-1 (Ascending)
iii) 5 Sets (Ascending Weight) of:
Snatch Pull (2) + Hang Power Snatch (2) + Snatch Grip Push Jerk (2) + Hang Squat Snatch (2)
081423
Strength
Back Squat [Heavy Triple]
Lift
Push Press (2) + Split Jerk (2) [Heavy Single]
MetCon
For Time:
100 SA DB Snatch (35/50# – Switch Arms Every 5 Reps)
*4×40′ Shuttle Sprints On Every Minute*
081223
MetCon
0:00-12:00
5-4-3-2-1 of:
BMU
Power Cleans (145/205#)
12:00-24:00
100 Calories Assault Bike
24:00-36:00
5-4-3-2-1 of:
Rope Climbs
Power Snatch (125/185#)
36:00-46:00
100 Calories Ski Erg
46:00-58:00
5-4-3-2-1 of:
Wall Walks
S2OH (105/155#)
58:00-66:00
100 Calories Row
081123
MetCon
In Teams of 2 Complete For Time:
250 Double Unders
200 Wall Balls (W: 14/9 M: 20#/10′)
150 Pullups
100 Bench Press (95/135#)
50 Clusters (65/95#)
[50 Minute Time Cap]
081023
Strength
i) Standing Strict Press 5-5-5-5-5-5 (Ascending)
ii) Superset 4 Sets (Ascending Weight) of:
12 Side Raises
8 Front Raises
12/Side Leaning Side Raise
8/Side Leaning Front Raise
MetCon
9 Minute AMRAP of:
2 Muscle Snatches (45/65#)
2 Box Hops (16/20#)
4 Muscle Snatches (45/65#)
4 Box Hops (16/20#)
6 Muscle Snatches (45/65#)
6 Box Hops (16/20#)
Etc…
080923
Strength
Pause Back Squat (10s) 3-3-3-3 (Ascending)
MetCon
EMOTM 20 Minutes of:
Minute 1: 12 Calorie Row
Minute 2: 10 DB Thrusters (20/35#)
Minute 3: 8 T2B
Minute 4: 6 Devil’s Press (20/35#)
*Repeat 5 Times*
080823
Lift
i) Split Jerk 5-5-5-3-3-3-1-1-1 (Ascending)
ii) Clean Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)
iii) 5 Sets (Ascending Weight) of:
Clean Deadlift (2) + Hang Power Clean (2) + Split Jerk (2) + Hang Squat Clean (2)
080423
Strength
Floor Press 10-10-10-10-10 (Ascending Weight)
*After Each Set Perform 1 OR 2 Deficit HSPU (Increase Deficit Each Round)*
MetCon
For Time:
21 GHDSU/Weighted Situp
21 T2B/HKR
30′ HSW/30′ Bear Crawl
15 GHDSU/Weighted Situp
15 T2B/HKR
30′ HSW/30′ Bear Crawl
9 GHDSU/Weighted Situp
9 T2B/HKR
30′ HSW/30′ Bear Crawl
080323
Strength (Accessory)
Superset 4 Sets (Ascending Weight) of:
10 Good Mornings
50 Leg Extensions
20 Hamstring Curls (Exercise Ball)
30s Banded Wall Sit
MetCon
14 Minute AMRAP of:
25 Cleans (65/95#)
25 Cleans (75/115#)
25 Cleans (95/135#)
25 Cleans (105/155#)
MAX Reps Cleans (125/185#)
*On Every 2nd Minute Perform 5 BF Burpees*
080223
MetCon
For Time:
800m Run OR 1000m Row
10 Rounds of:
10 SA Hang DB Snatch (35/50# – Switch Arms Each Round)
10 Pullups
800m Run OR 1000m Row
10 Rounds of:
10 SA Hang DB Clean & Jerk (35/50# – Switch Arms Each Round)
10 HR Pushups
800m Run OR 1000m Row
080123
Lift
i) Snatch Grip Push Press 5-5-5-3-3-3-1-1-1 (Ascending)
ii) Snatch Grip Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)
iii) 5 Sets (Ascending Weight) of:
SG Deadlift (2) + Hang Power Snatch (2) + SG Push Press (2) + Hang Squat Snatch (2)
073123
Strength
Front Squat 12-12-10-10-8-8 (Ascending)
MetCon
5 Rounds For Time of:
8 KB Swings (1.5/2 Pood)
8 Box Jumps (24/30″)
8 Goblet Lunges (1.5/2 Pood)
[10 Minute Time Cap]
072923
Olympic Lifting
i) 5 Sets (Ascending Weight) of:
Snatch Grip Push Press (2) + OH Squat (2) + Snatch Balance (2)
ii) 5 Sets (Ascending Weight) of:
Power Snatch (2) + Hang Squat Snatch (2)
iii) 5 Sets (Ascending Weight) of:
Push Press (2) + Front Squat (2) + Split Jerk (2)
iv) 5 Sets (Ascending Weight) of:
Power Clean (2) + Hang Squat Clean (2) + Split Jerk (2)
072823
Strength
Back Rack Reverse Lunges 5×6 (Ascending)
*After Each Set Perform 5 Depth Jumps*
MetCon
9 Minute AMRAP of:
3 RMU
45 Double Unders
Accessory (Core)
EMOTM 9 Minutes of:
Min 1: 20-30s L-Sit Hold (Parallettes)
Min 2: 15-20/Side Pike Over Pylon
Min 3: 8-12 GHDSU
*Repeat 3 Times*
072723
Strength
Push Press 6-6-4-4-2-2 (Ascending)
MetCon
“Tabata That…”
Calories Ski Erg
Front Squat (65/95#)
Calories Assault Bike
Renegade Rows (20/35#)
072623
MetCon
50 Minute AMRAP of:
800m Run
80 Hang Muscle Snatch (Bar)
20 T2B
800m Run
80 Box Jump Overs (20/24″)
20 T2B
800m Run
80 KB Swings (1/1.5 Pood)
20 T2B
072523
Lift
i) Clean Pull 3×4 (Ascending)
ii) Muscle Clean 3×4 (Ascending)
iii) [2 Power Clean + 2 Split Jerk] x2 (Ascending)
iv) [2 Squat Clean + 2 Split Jerk] x2 (Ascending)
v) Clean & Jerk 4×2 (Ascending)
072423
Strength
Back Squat 3×20 (Ascending)
MetCon
For Time:
Buy In: 5 Wall Walks
3 Rounds of:
10 SA DB Devil’s Press (50/70#)
20 HSPU
30 Deadlift (95/135#)
Cash Out: Wall Walks
072123
MetCon
For Time:
200m Run
15 Pullups
20 DB Bench Press (25/40#)
60s Plank (Elbows)
400m Run
20 Pullups
30 DB Bench Press (25/40#)
60s Plank (Elbows)
600m Run
25 Pullups
40 DB Bench Press (25/40#)
60s Plank (Elbows)
800m Run
30 Pullups
50 DB Bench Press (25/40#)
60s Plank (Elbows)
[45 Minute Time Cap]
072023
Strength
i) Seated Strict Press 2-2-2-2 (Ascending)
ii) Deadlift 6-6-4-4-2-2 (Ascending)
MetCon
16 Minute AMRAP of:
8 Calorie Row
8 Plate GR2OH (25/45#)
8 Back Squats – Rack (95/135#)
071923
MetCon
10 Rounds of:
6 Calories Assault Bike
3 Shuttle Sprints (25′)
6 DB Power Cleans (35/50#)
3 DB S2OH (35/50#)
6 Tuck Jumps
3 Shuttle Sprints (25′)
-2 Minute Rest-
*Score = Slowest Time*
071823
Lift
i) Snatch Pull 3×4 (Ascending)
ii) Snatch High Pull 3×4 (Ascending)
iii) Muscle Snatch 3×4 (Ascending)
iv) Power Snatch 4×2 (Ascending)
vi) Squat Snatch 4×2 (Ascending)
071723
Strength
OH Squat 3-3-3-1-1-1 (Ascending)
MetCon
3 Rounds For Time of:
10 Burpee Deadlifts (2×35/2×50#)
20 CTB Pullups
30 Wall Balls (W: 14/9 M: 20#/10′)
071523
MetCon
In Teams Of 2 Complete:
400m Run (Together)
400m Burpee Broad Jump (Shared)
400m Lunge Walk (Shared)
400m Backwards Run (Together)
071423
Strength
Back Rack Reverse Lunges 5×8 (Ascending)
*After Each Set Perform 5 Seated Broad Jumps*
MetCon
50-40-30-20-10 For Time of:
Double Unders
Bench Press (55/75#)
071323
Strength
Push Press 8-8-6-6-4-4 (Ascending)
MetCon
10 Rounds For Time of:
12 KB Swings (1/1.5 Pood)
9 Box Hops
6 T2B
[15 Minute Time Cap]
071223
MetCon
Buy In: 1km Run
20 Rounds of:
5 Thrusters (45/65#)
3 Deficit HSPU
1 Squat Snatch (125/185#)
Cash Out: 1000m Row
071123
Lift
i) Split Jerk 4×4 (Ascending)
ii) Clean Pull 4×4 (Ascending)
iii) Clean & Jerk 4×2, 4×1 (Ascending)
071023
Strength
OH Squat 4-4-4-2-2-2 (Ascending)
MetCon
For Time:
21 Hang Power Cleans (95/135#)
21 BF Burpees
15 Hang Power Cleans (105/155#)
15 BF Burpees
9 Hang Power Cleans (125/185#)
9 BF Burpees
070823
Olympic Lifting
i) Snatch Balance 3×5 (Ascending)
ii) Hang Muscle Snatch 3×5 (Ascending)
iii) EMOTM 20 Minutes Perform:
Min 1-5: 2 Snatches
Min 6-10: 2 Snatches
Min 11-15: 1 Snatch
Min 16-20: 1 Snatch
*Ascend Weight EACH Wave*
iv) Tall Squat Clean 3×5 (Ascending)
v) Hang Muscle Can 3×5 (Ascending)
vi) EMOTM 20 Minutes Perform:
Min 1-5: 2 Cleans
Min 6-10: 2 Cleans
Min 11-15: 1 Clean
Min 16-20: 1 Clean
*Ascending Weight EACH Wave*
070723
Strength
i) 5 Sets of:
60s MAX Reps DB Bench Press (35/50#)
60s Rest
ii) 5 Sets of:
60s MAX Reps DB Bent Over Rows (35/50#)
60s Rest
MetCon
15-12-9-12-15 For Time of:
T2B
Calories Ski Erg
Hang Power Snatch (75/115#)
*75 Double Unders AFTER Each Round*
[25 Minute Time Cap]
070623
Strength
i) Seated Strict Press 4-4-4-4 (Ascending)
ii) Deadlift 8-8-6-6-4-4 (Ascending)
MetCon
8 Minute AMRAP of:
2 SA DB Snatch (50/70#)
2 Weighted Step Ups (W: 16″/50# M: 20″/70#)
4 SA DB Snatch (50/70#)
4 Weighted Step Ups (W: 16″/50# M: 20″/70#)
6 SA DB Snatch (50/70#)
6 Weighted Step Ups (W: 16″/50# M: 20″/70#)
Etc…
070523
MetCon
50 Minute AMRAP of:
750m Row
40 Calories Assault Bike
20 CTB Pullups/Pullups/Jumping Pullups
5 Turkish Get Ups – R (45/65#)
750m Row
40 Calories Assault Bike
20 BMU/Jumping BMU/CTB Pullups/Banded Pullups
5 Turkish Get Ups – L (45/65#)
072423
Strength
OH Squat 5-5-5-3-3-3 (Ascending)
MetCon
On Every 4th Minute For 5 Sets Perform:
400m Run
070323
MetCon
PARTNER WOD!!!
For Time:
400m Run (Each)
40 Burpee Step Ups (Shared)
40 Pushups (Shared
60s Plank (Elbows – Each)
500m Row (250m Each)
50 KB SDHP (Shared)
50 Bench/Ring Dips (Shared)
60s Wall Sit (Each)
400m Run (Each)
40 Burpee Step Ups (Shared)
40/Side Walking Lunges (Shared)
60s Plank (Hands – Each)
500m Row (250m Each)
50 KB SDHP (Shared)
50/Side Lateral Leaps (Shared)
60s Wall Sit (Each)
**Weights/Box Height = ATHLETE CHOICE!!!**
063023
Strength
Back Rack Reverse Lunges 5×10 (Ascending)
*After Each Set Perform 5 Seated Box Jumps*
MetCon
For TIme:
75 DUs
60 SA DB Chest Press – L (35/50#)
75 DUs
60 SA DB Chest Press – R (35/50#)
75 DUs
60 SA DB Bent Row – L (35/50#)
75 DUs
60 SA DB Bent Row – R (35/50#)
062923
Lift
i) EMOTM 10 Minutes of:
3 Snatch Balance
ii) EMOTM 10 Minutes of:
3 Snatch High Pulls
iii) EMOTM 10 Minutes of:
2 Hang Snatch
*WAVES = Add Weight Every 2nd Minute*
062823
MetCon
In Teams of 2 Complete For Time:
Buy In: 10 Rope Climbs
10 Rounds of:
6 Pullups
9 KB Swings (1.5/2 Pood)
12 Wall Balls (W: 14/9 M: 20#/10′)
10 Rounds of:
6 T2B
9 KB SDHP (1.5/2 Pood)
12 Med Ball Cleans (14/20#)
Cash Out: 10 Rope Climbs
[45 Minute Time Cap]
062723
Strength
Push Press 10-10-8-8-6-6 (Ascending)
MetCon
On Every 4th Minute For 5 Sets Perform:
20/25 Calorie Assault Bike
062623
Strength
OH Squat 6-6-6-4-4-4 (Ascending)
MetCon
For Time:
400m Run
40 HSPU
400m Run
30 Hang Power Clean (95/135#)
400m Run
20 Burpee Box Overs (20/24″)
062423
MetCon
In Teams of 2 Complete For Time:
800m Row (Switch Every 200m)
100 Wall Balls (W: 14/9 M: 20#/10′)
800m Row (Switch Every 200m)
100 KB Swings (1/1.5 Pood)
800m Row (Switch Every 200m)
100 Deadlifts (125/185#)
800m Row (Switch Every 200m)
100 SA DB Hang Clean & Jerk (35/50#)
800m Row (Switch Every 200m)
062323
Strength
i) 5 Sets of:
60s MAX Reps Bench Press (95/135#)
60s Rest
ii) 5 Sets of:
60s MAX Reps Bent Over Rows (95/135#)
MetCon
10 Minute AMRAP of:
25 Double Unders
4 Burpees
30 Double Unders
8 Burpees
35 Double Unders
12 Burpees
40 Double Unders
16 Burpees
45 Double Unders
20 Burpees
Etc…
062223
Lift
i) EMOTM 10 Minutes of:
2 Tall Split Jerks
ii) EMOTM 10 Minutes of:
2 Tall Squat Cleans
iii) EMOTM 10 Minutes of:
2 Clean & Jerks
Accessory (Core)
3 Sets of:
15 GHDSU
15 Plank To Pike (Exercise Ball)
60s Plank (Elbows)
062123
Strength
i) Superset 4 Sets (Ascending Weight) of:
10 VMO Squats
10 Alternating DB Bicep Curls
ii) Superset 4 Sets (Ascending Weight) of:
10/Side Split Squats
10 DB OH Tricep Extensions
MetCon
6 Minute AMRAP of:
5 Calories Assault Bike
5 T2B
062023
Strength
i) Seated Strict Press 6-6-6-6 (Ascending)
ii) Deadlift 10-10-8-8-6-6 (Ascending)
MetCon
8 Minute AMRAP of:
1 Wall Walk
8 Box Jump Overs (16/20″)
2 Wall Walks
6 Box Jump Overs (20/24″)
3 Wall Walks
4 Box Jump Overs (24/30″)
061923
Strength
Front Squat 7×1 (Ascending)
MetCon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pullups
061623
Strength
i) Bench Press 5-5-5-5-5 (Ascending)
ii) Power Rows 5-5-5-5-5 (Ascending)
MetCon
15 Minute AMRAP of:
50 DUs
10 SA DB Snatches (35/50#) – R
10 SA DB Thrusters (35/50#) – R
50 DUS
10 SA DB Snatches (35/50#) – L
10 SA DB Thrusters (35/50#) – L
061523
Lift
i) Snatch Balance 3×4 (Ascending)
ii) Snatch High Pull 3×4 (Ascending)
iii) Snatch 4×2, 4×1 (Ascending)
061423
MetCon
In Teams Of 2 Perform For Time:
1 Mile Run
4 Rounds “Cindy”
50 Power Cleans (95/135#)
4 Rounds “Cindy”
50 T2B
4 Rounds “Cindy”
50 BF Burpees
1 Mile Run
[45 Minute Time Cap]
061323
Lift
6 Sets (Ascending Weight) of:
Push Press (4) + Split Jerk (4)
MetCon
On Every 4th Minute For 5 Sets Perform:
500m Ski Erg
061223
Strength
Back Squat 7×1 (Ascending)
MetCon
“Fight Gone Bad”
3 Rounds For MAX Reps of:
60s Wall Balls (W: 14/9 M: 20#/10′)
60s SDHP (55/75#)
60s Box Jumps (20″)
60s Push Press (55/75#)
60s Calorie Row
60s Rest
061023
MetCon
30 Minute AMRAP of:
200m Run (Wolever & Back)
25′ Bear Crawl
20 KB Swings (1/1.5 Pood)
25′ Bear Crawl
20 Wall Balls (W: 14/9 M: 20#/10′)
25′ Bear Crawl
060923
MetCon
For Time:
Buy In: Option #1
10 ↓ 1 DB Chest Press (50/70#)
1 ↑ 10 HSPU
Cash Out: Option #2
*25 Double Unders Every 2nd Minute Starting @ 0:00*
[45 Minute Time Cap]
Buy In/Cash Out Options:
50 Back Squats (95/135# – Ground)
50 Calorie AB
60 Calorie SE
60 Calorie Row
800m Run
50 Burpees
50 T2B
060823
Strength
i) Deadlift 5-5-5-3-3-3 (Ascending)
ii) Superset 3 Sets (Ascending Weight) of:
15/Side Bulgarian Split Squat
15 Reverse Hypers
15 Hamstring Curls (Exercise Ball)
30s Spanish Squat Hold
060723
MetCon
On Every 4th Minute For 10 Sets Perform:
1 Rope Climb
2 Wt’d Box Step Overs (W: 20/2×50 M: 24″/2×70#)
3 Squat Snatches (105/155#)
4 Strict Chin Ups
5 Cal Ski Erg
060623
Lift
6 Sets (Ascending Weight) of:
Push Press (3) + Split Jerk (3)
MetCon
On Every 4th Minute For 5 Sets Perform:
500m Row
060523
Strength
Pause Front Squat (5s) 5×3 @ ~55-70%1RM
MetCon
“Elizabeth”
21-15-9 For Time of:
Squat Cleans (95/135#)
Ring Dips
060223
Strength
Wide Grip Bench Press 10-8-6-4-2 (Ascending)
*5-10 Ring Pushups AFTER Each Set*
MetCon
2 Rounds For Time of:
200m Farmer Carry (2×35/2×50#)
75 Double Unders
50 Air Squats
25 T2B
060123
Strength
i) Superset 4 Sets (Ascending Weight) of:
2 Snatch Grip Deadlift
6 Weighted Back Extensions
2 Rack Pulls (HEAVY)
6 Weighted Glute Bridge
[Add Weight From Last Week]
ii) OH Holds 5×10-30s (Ascending/HEAVY)
Gymnastics
EMOTM 6 Minutes of:
HSW Practice
053123
MetCon
“LFG”
2 Rounds For Time of:
800m Run
80 Hang Muscle Clean (Bar)
8 Tire Flips
400m Backwards Run
40 Hang Muscle Snatch (Bar)
4 Tire Flips
[50 Minute Time Cap]
053023
Lift
6 Sets (Ascending Weight) of:
Push Press (2) + Split Jerk (2)
MetCon
For Time:
50 Pullups
1 Wall Walk
40 KB Swings (1.5/2 Pood)
2 Wall Walks
30 Box Jump Overs (24/30″)
3 Wall Walks
20 Goblet Walking Lunge Steps (1.5/2 Pood)
4 Wall Walks
10 Burpee RMUs
5 Wall Walks
052923
Strength
Pause Back Squat (5s) 5×3 @ ~55-70%1RM
MetCon
“Diane”
21-15-9 For Time of:
Deadlifts (155/225#)
HSPU
052723
Olympic Lifting
EMOTM 20 Minutes of:
Odd: 1 Snatch
Even: 2 Clean & Jerk
[MUST Be Same Weight]
MetCon
In Teams of 2 Complete For Time:
100 Thrusters (65/95#)
100 BF Burpees
100 Power Cleans (65/95#)
[25 Minute Cap]
052623
Strength
Close Grip Bench Press 10-8-6-4-2 (Ascending)
*5-8 Ring Dips (10-15 Bench Dips) AFTER Each Set*
MetCon
EMOTM 24 Minutes of:
0:00-6:00
Odd: 18 Wall Balls (W: 14/9 M: 20#/10′)
Even: 30 Double Unders
6:00-12:00
Odd: 14 T2B
Even: 30 Double Unders
12:00-18:00
Odd: 10 Calorie Assault Bike
Even: 30 Double Unders
18:00-24:00
Odd: 6 Back Squats (155/225#)
Even: 30 Double Unders
052523
Strength
i) Superset 4 Sets (Ascending Weight) of:
4 Snatch Grip Deadlift
8 Weighted Back Extensions
4 Rack Pulls (HEAVY)
8 Weighted Glute Bridge
[Add Weight From Last Week]
ii) Back Rack Holds 5×10-30s (Ascending/HEAVY)
052423
MetCon
4 Rounds For Time of:
1000m Row
30′ OH DB Walking Lunge – L (35/50#)
20 SA DB Hang Clean & Jerk – L (35/50#)
10 Burpee Suitcase Deadlift – L (35/50#)
30′ OH DB Walking Lunge – R (35/50#)
20 SA DB Hang Clean & Jerk – R (35/50#)
10 Burpee Suitcase Deadlift – R (35/50#)
[45 Minute Time Cap]
052323
Strength
OH Squat 8-8-6-6-4-4 (Ascending/Compare To Last Week)
MetCon
“Annie Meets Grace”
50 Double Unders
50 Situps
6 Clean & Jerk (95/135#)
40 Double Unders
40 Situps
6 Clean & Jerk (95/135#)
30 Double Unders
30 Situps
6 Clean & Jerk (95/135#)
20 Double Unders
20 Situps
6 Clean & Jerk (95/135#)
10 Double Unders
10 Situps
6 Clean & Jerk (95/135#)
052223
MetCon
For Time:
400m Run
5 Rounds of “Cindy”
400m Run
4 Rounds of “Cindy”
400m Run
3 Rounds of “Cindy”
400m Run
2 Rounds of “Cindy”
400m Run
1 Round of “Cindy”
400m Run
*1 Round of “Cindy’ = 5 Pullups/10 Pushups/15 Air Squats*
051923
MetCon
In Team Of 2 Perform For Time of:
100 Bench Press (75/115#)
100 Snatches (65/95#)
100 Bicep Curls (Bar)
25 Double Unders (Each)
75 Bench Press (95/135#)
75 Snatches (75/115#)
75 Bicep Curls (45/65)
50 Double Unders (Each)
50 Bench Press (105/155#)
50 Snatches (95/135#)
50 Bicep Curls (55/75#)
75 Double Unders (Each)
25 Bench Press (125/185#)
25 Snatches (105/155#)
25 Bicep Curls (65/95#)
100 Double Unders (Each)
[45 Minute Time Cap]
051823
Strength
Superset 4 Sets (Ascending Weight) of:
6 Snatch Grip Deadlift
12 Back Extensions
6 Rack Pulls (HEAVY)
12 Weighted Glute Bridge
MetCon
10 Minute AMRAP of:
6 Calories Assault Bike (Sprint)
8 Shuttle Runs (20′)
10 SA DB Snatch (50/70#)
051723
MetCon
5 Rounds For Time of:
3 Rounds of:
8 T2B
8 HSPU
8 Pistols
1 Round of:
8 Power Clean (65/95#)
8 S2OH (65/95#)
8 Front Squats (65/95#)
[50 Minute Time Cap]
051623
Strength
BTN Split Jerk 3-2-1-1-1-1-1-1 (Ascending)
MetCon
3 Rounds For Time of:
50 Calorie Row
30 Wall Balls (W: 14/9 M: 20#/10′)
10 Burpee Box Overs (24/30″)
051523
Strength
OH Squat 8-8-6-6-4-4 (Ascending)
MetCon
“Helen”
3 Rounds For Time of:
400m Run
21 KB Swings (1/1.5 Pood)
12 Pullups
051223
Lift
EMOTM 10 Minutes of:
3-Pause Squat Snatch
Gymnastics
EMOTM 6 Minutes of:
1-5 BMU
MetCon
For Time:
75 DUs
50 SA DB Chest Press – L (35/50#)
75 DUs
50 SA DB Chest Press – R (35/50#)
75 DUs
50 SA DB Bent Row – L (35/50#)
75 DUs
50 SA DB Bent Row – R (35/50#)
75 DUs
051123
MetCon
In Teams Of 2 Perform 20 Rounds For Time of:
3 Back Squats (155/225# – Rack)
5 Hang Clean & Jerk (95/135#)
7 Bar Facing Burpees
[45 Minute Time Cap]
051023
MetCon
45 Minute AMRAP of:
400m Run
2 Rounds of:
5 Deadlift (125/185#)
3 Deficit HSPU
1 Rope Climb
050923
Strength
Spit Jerk 3-2-1-1-1-1-1 (Ascending)
MetCon
On Every 4th Minute For 5 Sets Perform:
15 Calories Assaut Bike
12 T2B
9 DBL DB Snatch (25/40#)
050823
Strength
Back/Front Squat 5RM (Opposite From Program)
MetCon
“Jackie”
For Time:
1000m Row
50 Thrusters (Bar)
30 Pullups
Immediately Followed By:
5 Minutes To Establish 1RM Clean
050623
Olympic Lifting
i) Snatch 5-5-4-4-3-3-2-2-1-1 (Ascending)
ii) Clean & Jerk 5-5-4-4-3-3-2-2-1-1 (Ascending)
050523
Strength
6 Sets (Ascending Weight) of:
8 Decline Bench Press
8 Upright BB Rows
MetCon
For Time:
25 Thrusters (65/95#)
25 Thrusters (75/115#)
25 Thrusters (95/135#)
25 Thrusters (105/155#)
[20 Minute Time Cap]
050423
Strength
Back/Front Squat 3×10 @ 50% (5RM)
Lift
5 Sets (Ascending Weight) of:
[Clean Pull + Hang Clean] x3 + Jerk (2)
MetCon
5 Rounds For Time of:
50 Double Unders
12 T2B
050323
MetCon (Steady State Cardio)
Accumulate As Many Metres As Possible In 50 Minutes of:
Rowing
Running
Ski Erg
• Must complete a minimum of 2500m Row, 1500m Ski Erg & 1000m Run
• Must compete these distances BEFORE moving on to any of the other disciplines
• Partitioning IS allowed
050223
Strength
Push Press 3-3-3-3 (Ascending)
*After Each Set Perform 10 Shoulder Taps*
Rx = Handstand
Sc = Plank (Per Side)
MetCon
3 Rounds For Time of:
400m Run
30 Pullups
20 HSPU
10 Hang Power Clean (125/185#)
[25 Minute Time Cap]
050123
Strength
Back/Front Squat 5×5 (Ascending)
*Week #5 Weights*
MetCon
For Time
21 Power Snatches (65/95#)
21 BF Burpees
15 Power Snatches (75/115#)
15 BF Burpees
9 Power Snatches (95/135#)
9 BF Burpees
042923
MetCon
In Teams of 2 Complete For Time:
Buy In: 60 Calories Assault Bike
20 Rounds of:
3 Devil’s Press (35/50#)
6 Hang Power Snatch (55/75#)
9 OH Squats (55/75#)
Cash Out: 60 Calories Assault Bike
042823
Strength
6 Sets (Ascending Weight) of:
8 Incline Bench Press
8 Tempo KB Gorilla Rows
MetCon
2 Rounds For Time of:
800m Run
50 Good Mornings (45/65#)
042723
Strength
Back/Front Squat 3×10 @ 50% (5RM)
Lift
5 Sets (Ascending Weight) of:
[Snatch Pull + Hang Snatch] x3
MetCon
6 Minute AMRAP of:
12 Tuck Jumps
6 V-Ups
042623
MetCon
For Time:
5 Rounds of:
100m Run OR 150m Row
75 Double Unders
4 Rounds of:
250m Run OR 300m Row
20 Wall Balls (W: 14/9 M: 20#/10′)
3 Rounds of:
400m Run OR 500m Row
20 Weighted Box Step Overs (W: 20/35 M: 24/50#)
[45 Minute Time Cap]
042523
Gymnastics
i) EMOTM 6 Minutes of:
20-30s HSW Practice
ii) EMOTM 6 Minutes of:
1-3 Negative RMUs
MetCon
3 Rounds For Time of:
3 Wall Walk + Shoulder Tap
6 Burpee Deadlifts (50/70#)
9 Strict HSPU
12 Calories Ski Erg (Damper 10)
15 KB SDHP (1.5/2 Pood)
042423
Strength
Back/Front Squat 5×5 (Ascending)
*Week #4 Weights*
MetCon
12 Minute AMRAP of:
0:00-6:00
8 Pullups
8 Deadlifts (95/135#)
6:00-12:00
8 T2B
8 Power Cleans (95/135#)
042223
Olympic Lifting
i) Snatch 5-4-3-2-1 (Ascending)
ii) EMOTM 20 Minutes of:
1 Snatch
iii) Clean & Jerk 5-4-3-2-1 (Ascending)
iv) EMOTM 20 Minutes of:
1 Clean & Jerk
042123
Strength
Superset 6 Sets (Ascending Weight) of:
5 Block Press (HEAVY)
10 DB Chest Flies
15 DB Side Raises
MetCon
“For The Boys”
3 Rounds For Time of:
21 BB Bicep Curls (55/75#)
15 T2B
9 DB Power Cleans (35/50#)
042023
Strength
Back/Front Squat 3×10 @ 50% (5RM)
Lift
5 Sets (Ascending Weight) of:
Clean Deadlift + Low Hang Clean + Jerk + Clean Deadlift + Low Hang Clean + Jerk
MetCon
8 Minute AMRAP of:
4 CTB Pullups
20 Double Unders
041923
MetCon
Buy In: 1500m Ski Erg
20 Rounds of:
1 Power Snatch (105/155#)
3 Ring Dips
5 Box Jump Overs (20/24″)
Cash Out: 1500m Ski Erg
[45 Minute Time Cap]
041823
Gymnastics
EMOTM 20 Minutes of:
Odd: 25′ HSW/HS Drills
Even: 3 RMU/RMU Drills
MetCon
On Every 2nd Minute For 20 Minutes Perform:
5 BF Burpees
10 Pistol Squats
15 Deadlifts (65/95#)
*With Remaining Time -> MAX Calories AB*
– Score = Calories AB –
041723
Strength
Back/Front Squat 5×5 (Ascending)
*Week #3 Weights*
MetCon
For Time:
50 S2OH (55/75#)
1 Rope Climbs
40 S2OH (65/95#)
2 Rope Climbs
30 S2OH (75/115#)
3 Rope Climbs (55/75#)
20 S2OH (95/135#)
4 Rope Climbs
10 S2OH (105/155#)
5 Rope Climbs
041523
MetCon
In Teams of 2 Perform For Time:
10 Rounds of:
1 Synchro Wall Walk (Each)
6 Thrusters (65/95#)
3 Burpee BMU
10 Rounds of:
1 Synchro Wall Walk (Each)
6 Squat Snatches (65/95#)
3 Burpee RMU
Accessory
3 Sets of:
MAX Handstand Hold (On Wall)
-2 Minutes Rest-
041423
Strength
Superset 6 Sets of:
5 BB Bent Over Rows (HEAVY)
10 Seated DB Bent Over Flies
15 BB Shrugs
MetCon
15-12-9-12-15 For Time of:
DB Chest Press (50/70#)
T2B
Calories Ski Erg (Damper 10)
041323
Strength
Back/Front Squat 3×10 @ 50% (5RM)
Lift
5 Sets (Ascending Weight) of:
SG Deadlift + Low Hang Snatch + SG Deadlift + Low Hang Snatch
MetCon
7 Minute AMRAP of:
4 Calories Assault Bike
8 Wall Balls (W: 14/9 M: 20#/10′)
041223
MetCon
For Time:
Buy In: 1500m Row
“Bradshaw”
10 Rounds of:
3 HSPU
6 Deadlifts (155/225#)
12 Pullups
24 Double Unders
Cash Out: 1500m Row
[45 Minute Time Cap]
041123
Strength
Split Jerk 1-1-1-1-1 (Ascending)
*After Each Set Perform 10 Side Raises & 10 Front Raises*
MetCon
17 Minute AMRAP of:
30 SA DB Snatch (50/70#)
30 Burpee To Target (4/6″)
041023
Strength
Back/Front Squat 5×5 (Ascending)
*Week #2 Weights*
MetCon
5 Rounds For Time of:
8 KB Swings (1.5/2 Pood)
10 Goblet Lunges (1.5/2 Podo)
8 Box Jumps (24/30″)
040623
Strength
Back/Front Squat 3×10 @ 50% (5RM)
Lift
TnG Power Clean 5-5-5-3-3-3
MetCon
8 Rounds For Time of:
32 DUs
8 Deadlifts (125/185#)
8 HSPU
[16 Minute Time Cap]
040523
MetCon
For Time:
5 Rounds of:
10 T2B
15 KB Swings (1/1.5 Pood)
5 Rounds of:
8 Pullups
12 Wall Balls (W: 14/9 M: 20#/10′)
5 Rounds of:
6 CTB Pullups
9 Power Snatches (65/95#)
5 Rounds of:
4 BMU
6 DB Thrusters (35/50#)
[50 Minute Time Cap]
040423
Strength
Push Press 3-3-3-3-3 (Ascending)
*After Each Set Perform 10 Side Raises & 10 Front Raises*
MetCon
For Time:
60 Calories Assault Bike
-Rest 3 Minutes-
60 Calories Ski Erg
-Rest 3 Minutes-
60 Calories Row
[Total Time INCLUDES Rest]
040323
Strength
Back/Front Squat 5RM
MetCon
10 Minute AMRAP of:
40 Box Jumps (24/30″)
25 Weighted Burpee Box Step Overs (W:20/35# M: 24″/50#)
10 Clean & Jerks (145/205#)
040123
MetCon
“Sh!t Show”
In Teams of 2 Perform 30 Rounds For Time of:
3 Bar Facing Burpees
3 Power Cleans (95/135#)
3 Front Squats (95/135#)
3 Push Jerks (95/135#)
3 Bar Facing Burpees
*Every 5th Minute Perform 100m Partner Run*
-Switch Partners Each Round Completed-
033123
Strength
EMOTM 15 Minutes of:
Minute 1: 20-30s Reverse Grip Bench Press
Minute 2: 20-30s Reverse Grip Strict Press
Minute 3: 20-30s Reverse Grip Skull Crushers
*Repeat 5 Times*
MetCon
10 Minute AMRAP of:
15 Double Unders
10 SA Alt DB Snatch (35/50#)
15 Cross Overs
10 SA Hang Alt DB Clean & Jerk (35/50#)
Accessory
30′ Partner Sprint Pyramid [1-2-3] x5
*P1 Sprints/P2 Wall Sits OR Planks*
033023
Lift
i) Snatch Grip Deadlift 3-3-3-3-3 (Ascending)
ii) TnG Power Snatch 5-5-5-3-3-3 (Ascending)
iii) EMOTM 10 Minutes of:
Power Snatch + Hang Power Snatch + BTN Push Press + Snatch Balance
032923
MetCon
2 Rounds For Time:
2000m Row
75 Anchored Situps
50 Hang Power Cleans (75/115#)
75 Wall Balls (W:14/9 M: 20#/10′)
50 V-Ups
[50 Minute Time Cap]
032823
Strength
Strict Press 5-5-5-5-5 (Ascending)
*After Each Set Perform 10 Side Raises & 10 Front Raises*
MetCon
5 Rounds For Time of:
21 Calories Assault Bike
15 HSPU
9 Devil’s Press (20/35#)
[30 Minute Time Cap]
032723
Strength
Back Squat 10-8-6-4-2 (Ascending)
MetCon
“Cindy”
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
032523
Olympic Lifting
i) OH Squat 3-3-3 (Ascending/Rack)
ii) Snatch High Pull 3-3-3 (Ascending)
iii) Snatch (Power OR Squat) 4-3-3-2-2-2-1-1-1-1 (Ascending)
iv) Front Squat 3-3-3 (Ascending/Rack)
v) Jerk (Push OR Split) 3-3-3 (Ascending/Rack)
vi) Clean Pull 3-3-3 (Ascending)
vii) Clean & Jerk 4-3-3-2-2-2-1-1-1-1 (Ascending)
032423
Strength
EMOTM 15 Minutes of:
Minute 1: 20-30s DB Bent Row
Minute 2: 20-30s DB Seated Bent Over Flies
Minute 3: 20-30s BB Shrugs (Behind Back)
*Repeat 5 Times*
MetCon
For Time:
15 Snatches (65/95#)
15 Calories Assault Bike
12 Snatches (75/115#)
12 Burpee Box Jumps (24/30″)
9 Snatches (95/135#)
9 Weighted Box Step Overs (W: 20/35 M: 24/50#)
6 Snatches (105/155#)
6 Wall Walks
3 Snatches (125/185#)
3 Rope Climbs
032323
Strength
Deadlift
5×5 (Ascending)
4×3 (Ascending)
3×1 (Ascending)
MetCon (Optional)
For Time:
500m Row
4 Minute Rest
500m Row
032223
MetCon
For Time:
6 Rounds of:
10 Double Unders
10 Pushups
5 Rounds of:
20 Double Unders
12 Pullups
4 Rounds of:
30 Double Unders
14 HSPU
3 Rounds of:
40 Double Unders
16 T2B
2 Rounds of:
50 Double Unders
18 Ring Dips
1 Round of:
60 Double Unders
20 BMU
[50 Minute Time Cap]
032123
Strength
BTN Split Jerk 1-1-1 (Ascending)
Lift
EMOTM 12 Minutes of:
Squat Snatch Wave
MetCon
“Marcus Filly Light Barbell Challenge”
50 Deadlifts (45/65#)
50 Hang Muscle Cleans (45/65#)
50 Push Press (45/65#)
50 Bent Over Row (45/65#)
50 Narrow Grip Floor Press (45/65#)
50 Front Rack Alternating Lunges (45/65#)
[15 Minute Time Cap]
032023
Strength
Front Squat 10×6 @ ~85%
MetCon
EMOTM 8 Minutes of:
2 Rounds of:
4 Wall Balls (W: 14/9 M:20#/10′)
4 Burpees
031723
Strength
EMOTM 15 Minutes of:
Minute 1: 20-30s DB Chest Press
Minute 2: 20-30s DB Arnold Press
Minute 3: 20-30s OH Tricep Extensions
*Repeat 5 Times*
MetCon
“Luck of the Irish”
5 Rounds For Time of:
17 KB Swings (1/1.5 Pood)
17 Knees To Elbows
17 KB SDHP (1/1.5 Pood)
17 Goblet Squats (1/1.5 Pood)
[30 Minute Time Cap]
031623
Strength
Superset 5 Sets (Ascending Weight) of:
5 Power Rows
12 KB Shrugs
5/Side Tempo KB Bent Over Rows
MetCon
On Every 2nd Minute For 12 Minutes Perform:
100m Ski Erg Sprint
*Score = Fastest Time*
031523
MetCon
10 Rounds of:
5 Calories Assault Bike
3 Shuttle Sprints (30′)
5 Deadlifts (125/185#)
2 Shuttle Sprints (30′)
5 BF Burpees
1 Shuttle Sprint (30′)
-2 Minutes Rest-
*Score = Slowest Round*
Accessory
5 Sets (Ascending Weight) of:
45s Weighted Plank
031423
Strength
BTN Push Jerk 3-3-3 (Ascending)
Lift
EMOTM 12 Minutes of:
2-Position Squat Clean
MetCon
For Time:
21 OH Squats (65/95#)
21 CTB Pullups
15 OH Squats (95/135#)
15 Pullups
9 OH Squats (125/185#)
9 CTB Pullups
[15 Minute Time Cap]
031323
Strength
Back Squat 4×8 @ ~80%, 4×7 @ ~82.5%
MetCon
On Every 4th Minute For 4 Sets Complete:
500m Row
20 Wall Balls (W: 14/9 M: 20#/10′)
*Remaining Time = MAX Double Unders*
031123
MetCon
In Teams Of 2 Perform For Time:
100 Deadlifts (125/185#)
60 Calorie Row
40 SA Hang DB Clean & Jerk (35/50#)
100 Back Squats (95/135#)
60 Calorie Ski Erg
40 SA Hang DB Clean & Jerk (35/50#)
100 Push Press (65/95#)
60 Calorie Assault Bike
40 SA Hang DB Clean & Jerk (35/50#)
031023
MetCon
Part A
0:00-10:00
AMRAP of:
4 BMU
8 Calories Assault Bike
10:00-20:00
AMRAP of:
4 Deficit HSPU
8 Weighted Step Ups (W: 16/20 M: 20″/35#)
20:00-30:00
AMRAP of:
4 GHDSU
8 Shuttle Sprints (40′)
Part B
For Time:
25 Plate GR2OH (10/15#)
25 Plate GR2OH (15/25#)
25 Plate GR2OH (20/35#)
25 Plate GR2OH (25/45#)
[5 Minute Time Cap]
Accessory
Group Stretch (Coach’s Choice)
030923
Strength
i) Superset 5 Sets of:
10 Back Rack Lunge 5×10 (Ascending)
3-5 Strict Pullups
ii) Superset 3 Sets of:
50′ Face Pulls
15 Hamstring Curls (Exercise Ball)
iii) Superset 3 Sets of:
12 Back Extensions
8/Side Bulgarian Lunges
iv) Superset 3 Sets of:
20 BB Upright Row
20 KB Gorilla Rows
030823
MetCon
EMOTM 48 Minutes of:
Minute 1: 10-15 DB Thrusters (25/35#)
Minute 2: 8-12 T2B
Minute 3: 10-15 DB Chest Press (35/50#)
Minute 4: 8-12 Calorie Row
Minute 5: 10-15 KB Deadlift (1.5/2 Pood)
Minute 6: 20-30s Handstand Practice/30-45s Plank
*Repeat 8 Times*
030723
Strength
BTN Push Press 5-5-5 (Ascending)
Lift
EMOTM 12 Minutes of:
2-Position Squat Snatch
MetCon
Option #1
“Double Grace”
60 Clean & Jerk (95/135#)
Option #2
“Heavy Grace”
30 Clean & Jerk (125/185#)
030623
Strength
Front Squat 6×10 @ 75%
MetCon
Option #1
Option #2
12 Minute AMRAP of:
10 Double Unders
10 Situps
*Add 10 Reps To EACH Movement Every Round*
030323
Strength
EMOTM 10 Minutes of:
10 Incline Bench Press (65/95#)
MetCon
20 Minute AMRAP of:
10 Burpees
15 Calories AB
10 KB Swings (1.5/2 Pood)
15 Calorie SE
Accessory
3 Sets of:
15 Hollow Rocks
15/Side Pike Over Pylon
45s V-Sit Hold
030223
Lift/Gymnastics
EMOTM 20 Minutes of:
Odd: High Hang Squat Snatch (3)
Even: 3-5 Strict Chin Ups/Supinated Rows
Plyometrics
i) Superset 4 Sets of:
5 Vertical Depth Jumps
5/Side Super Mario Jumps
5 Horizontal Depth Jumps
5/Side Single Leg Broad Jumps
ii) 4 Sets of:
Clip Pick Up (8 Clips)
030123
MetCon
10 Rounds For MAX Reps of:
2 Minute AMRAP of:
2 Wall Balls (W:14/9 M:20#/10′)
2 Hang Power Clean (95/135#)
2 Pushups
2 Hang Power Snatch (65/95#)
-2 Minute ACTIVE Rest-
►Increase 2 Reps Each Round
►Continue Where You Left Off
►Active Rest = Cardio Machine ~ 90s SLOW PACE
022823
Lift
Split Jerk 1RM
MetCon
CrossFit Games Open 17.2
12 Minute AMRAP of:
2 Rounds of:
50′ DB Walking Lunge (35/50#)
16 T2B
8 DB Power Cleans (35/50#)
2 Rounds of:
50′ Walking Lunge (35/50#)
16 BMU
8 DB Power Cleans (35/50#)
022723
Strength
Back Squat 5×12 @ 70%
MetCon
8 Minute AMRAP of:
140 Double Unders
50 Deadlifts (155/225#)
30 Strict HSPU
022523
Olympic Lifting
i) Snatch Balance 3-3-3 (Ascending)
ii) Snatch Grip Deadlift 3-3-3 (Ascending)
iii) EMOTM 20 Minutes (Ascending Weight) of:
Min 1-5: 4 TnG Power Snatches
Min 6-10: 3 TnG Power Snatches
Min 11-15: 2 Power Snatches
Min 16-20: 1 Squat Snatch
iv) Split Jerk 3-3-3 (Ascending)
v) Clean Pull 3-3-3 (Ascending)
vi) EMOTM 20 Minutes (Ascending Weight) of:
Min 1-5: 4 TnG Clean & Jerk
Min 6-10: 3 TnG Clean & Jerk
Min 11-15: Power Clean + Push Jerk
Min 16-20: Squat Clean + Split Jerk
022423
Strength
Bench Press 3RM [10-7-5-3-3-3]
MetCon
CrossFit Games Open 23.2
Part A
15 Minute AMRAP of:
5 Burpee Pullups
10×25′ Shuttle Sprints
*Add 5 Burpee Pullups After Each Round*
Part B
5 Minutes To Establish:
1RM Thruster (From Ground)
022323
Lift
EMOTM 15 Minutes of:
Min 0-5: 3 Hang Muscle Snatches
Min 6-10: 2 Power Snatches
Min 11-15: 1 Squat Snatch
Odd Objects (Tabata Style)
Battle Ropes
Sled Drag
Fat Grip DB Snatch
Parallette Jump Throughs
022223
MetCon
5 Rounds For Time of:
500m Row
5 Squat Cleans (125/185#)
10 CTB Pullups
15 HSPU
20 Box Jump Overs (20/24″)
[45 Minute Time Cap]
022123
Strength
Front Squat 4×15 @60%
MetCon
CrossFit Games Open 14.1 (Cick To View)
10 Minute AMRAP of:
30 Double Unders
15 Power Snatch (55/75#)
021723
Strength
i) 6 Sets of:
30s MAX Reps DB Chest Press (35/50#)
60s Rest
ii) 6 Sets of:
30s MAX Reps DB Bent Over Row (35/50#)
60s Rest
MetCon
CrossFit Games Open 23.1 (14.4)
14 Minute AMRAP of:
60 Calorie Row
50 T2B
40 Wall Balls (W: 14/9 M: 20#/10′)
30 Cleans (95/135#)
20 Ring Muscle Ups
021623
MetCon (Steady State Cardio)
150 Calorie Row (11-18 Cal/Min)
125 Calorie Ski Erg (9-15 Cal/Min)
100 Calorie Assault Bike (7-12 Cal/Min)
[15 Minute Time Cap For EACH Component/45 Minute Time Cap]
-> Focus On PACE!!!
Gymnastics
7-10 Minutes HS/HSW Practice
021523
MetCon
20 Rounds For Time of:
5 Calories Assault Bike
5 S2OH (65/95#)
5 BF Burpees
5 SA DB Snatch (50/70#) – Switch Arms Each Round
[45 Minute Time Cap]
021423
Lift
EMOTM 12 Minutes of:
3-Position Power Clean
MetCon
CrossFit Games Open 20.5
For Time (Partition As Needed):
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (W: 14/9 M: 20#/10′)
[20 Minute Time Cap]
021323
Strength
Back Squat 3×20 @ 45%
Gymnastics
EMOTM 8 Minutes of:
20-30s RMU Drill
MetCon
“The Chief”
5 Rounds For MAX Reps of:
3 Minute AMRAP of:
3 Power Clean (95/135#)
6 Pushups
9 Air Squats
-1 Minute Rest-
021123
MetCon
In Teams Of 2 And On A 60 Minute Timer Complete:
0:00-12:00
500m Row (Each)
50 Double Unders (Each)
100 Burpees (Shared)
12:00-24:00
500m Row
50 Double Unders
75 Clean & Jerk (65/95#)
24:00-36:00
500m Row
50 Double Unders
100 Box Hops (20/24″)
36:00-48:00
500m Row
50 Double Unders
75 Snatches (55/75#)
48:00-60:00
500m Row
50 Double Unders
100 KB Swings (1/1.5 Pood)
021023
Strength
Superset 6 Sets (Ascending Weight) of:
5 Bench Press
5 Weighted Chin Ups
MetCon
CrossFit Games Open 20.3
For Time:
21 Deadlifts (155/225#)
21 HSPU
15 Deadlifts (155/225#)
15 HSPU
9 Deadlifts (155/225#)
9 HSPU
21 Deadlifts (205/315#)
50′ HSW
15 Deadlifts (205/315#)
50′ HSW
9 Deadlifts (205/315#)
50′ HSW
[9 Minute Time Cap]
020923
Strength
i) Superset 5 Sets (Ascending Weight) of:
3 Seated Strict Press
6 Front Raises
ii) Superset 5 Sets of:
3 Deadlifts @ ~90%
3/Side Single Leg KB RDL
020823
MetCon
i) 15 Minute AMRAP of:
1 Rope Climb
3 Double DB Snatch (20/35#)
5 Renegade Pushups (20/35#)
50′ DB Front Rack Walking Lunge (20/35#)
ii) 15 Minute AMRAP of:
2 Wall Walks
6 Ring Dips
10 Box Hops (24/30″)
Accessory
Partner Shuttle Sprints (1↑5↓1)
020723
Lift
EMOTM 12 Minutes of:
3-Position Power Snatch
MetCon
CrossFit Games Open 19.2
In 8 Minutes Complete:
25 T2B
50 DU’s
15 Squat Cleans (85/135#)
25 T2B
50 DUs
13 Squat Cleans (115/185#)
If Completed Before 8 Minutes, Add 4 Minutes And Proceed to:
25 T2B
50 DUs
11 Squat Cleans (145/225#)
If Completed Before 12 Minutes, Add 4 Minutes And Proceed to:
25 T2B
50 DUs
9 Squat Cleans (175/275#)
If Completed Before 16 Minutes, Add 4 Minutes And Proceed to:
25 T2B
50 DUs
7 Squat Cleans (205/315#)
020623
Strength
Front Squat 4×8 (Ascending)
MetCon
15 Minute AMRAP of:
21 Calorie Row
15 OH Squats (55/75#)
9 Strict HSPU
020323
Strength/Gymnastics (Endurance/Skill Acquisition)
EMOTM 20 Minutes of:
Odd: 3-5 Thrusters (95/135# – From Ground)
Even: 5-10 Pullups (Any Style)
MetCon
CrossFit Games Open 16.3
7 Minute AMRAP of:
10 Power Snatches (55/75#)
3 BMU
020223
Strength
i) Superset 5 Sets (Ascending Weight) of:
6 Seated Strict Press
12 Front Raises
ii) Superset 5 Sets of:
5 Deadlifts @ ~85%
5/Side Single Leg KB RDL
020123
MetCon
On A 40 Minute Timer Perform For MAX Reps:
0:00-10:00
AMRAP of:
8 Calories Assault Bike
8 Box Jump Overs (20/24′)
8 S2OH (75/115#)
8 T2B
10:00-20:00
AMRAP of:
8 Calories Ski Erg
8 Hang Power Clean (75/115#)
8 Pistols
8 Bar Facing Burpees
20:00-30:00
AMRAP of:
8 Calories Assault Bike
8 Box Jump Overs (20/24′)
8 S2OH (75/115#)
8 T2B
30:00-40:00
AMRAP of:
8 Calories Ski Erg
8 Hang Power Clean (75/115#)
8 Pistols
8 Bar Facing Burpees
013123
Strength
Back Squat 6×3 (Ascending)
Lift
Split Jerk 3-3-2-2-2-1-1-1 (Ascending)
MetCon
CrossFit Games Open 12.2
10 Minute AMRAP of:
30 Snatches (45/75#)
30 Snatches (75/135#)
30 Snatches (100/165#)
MAX Snatches (120/210#)
012823
MetCon
For Time:
10000m Row
OR
10000m Ski Erg
OR
400 Calorie Assault Bike
[80 Minute Time Cap]
012723
MetCon
Part A
CrossFit Games Open 18.5/12.5/11.6
7 Minute AMRAP of:
3 Thrusters (65/100#)
3 CTB Pullups
6 Thrusters (65/100#)
6 CTB Pullups
9 Thrusters (65/100#)
9 CTB Pullups
12 Thrusters (65/100#)
12 CTB Pullups
15 Thrusters (65/100#)
15 CTB Pullups
Etc…
Part B
CrossFit Games Open 19.4
For Time:
3 Rounds of:
10 Snatches (65/95#)
12 BF Burpees
-Rest 3 Minutes-
3 Rounds of:
10 BMUs
12 BF Burpees
[12 Minute Time Cap]
012623
Strength
i) Superset 5 Sets (Ascending Weight) of:
3 Seated Strict Press
6 Front Raises
ii) Superset 5 Sets of:
3 Deadlifts @ ~85%
3/Side Single Leg KB RDL
012523
MetCon (HIIT)
i) EMOTM 8 Minutes of:
36′ Shuttle Sprint (Start Prone)
3 Burpees
36′ Shuttle Sprint
ii) EMOTM 8 Minutes of:
36′ Lunge Walk (Start Prone)
3 Burpees
36′ Shuttle Sprint
iii) EMOTM 8 Minutes of:
36′ Broad Jumps (Start Prone)
3 Burpees
36′ Shuttle Sprint
iv) EMOTM 8 Minutes of:
36′ Bear Crawl (Start Prone)
3 Burpees
36′ Shuttle Sprint
v) EMOTM 8 Minutes of:
15 Double Unders
10 Deadlifts (65/95#)
5 HR Pushups
012423
Lift
Split Jerk 3-3-2-2-2-1-1-1 (Ascending)
MetCon
CrossFit Games Open 19.1
15 Minute AMRAP of:
19 Wall Balls (W:14/9 M: 20#/10′)
19 Calorie Row
Accessory
EMOTM 6 Minutes of:
30s Pullups (Any Style)
012323
Strength
Front Squat 6×5 (Ascending)
*5 Seated Box Hops AFTER Each Set*
MetCon
For TIme:
25 SDHP (65/95#)
1 Wall Walk
20 SDHP (65/95#)
2 Wall Walks
15 SDHP (65/95#)
3 Wall Walks
10 SDHP (65/95#)
4 Wall Walks
5 SDHP (65/95#)
5 Wall Walks
[15 Minute Time Cap]
012123
Olympic Lifting
i) Halting Snatch Pull 4×3
ii) Pause Squat Snatch 4×2
iii) Snatch + Hang Snatch 4×1
iv) Halting Clean Pull 4×3
v) Pause Squat Clean 4×2
vi) Clean + Hang Clean + Jerk 4×1
012023
MetCon
Part A
CrossFit Games Open 15.4
8 Minute AMRAP of:
3 HSPU
3 Cleans (125/185#)
6 HSPU
3 Cleans (125/185#)
9 HSPU
3 Cleans (125/185#)
12 HSPU
6 Cleans (125/185#)
15 HSPU
6 Cleans (125/185#)
18 HSPU
6 Cleans (125/185#)
21 HSPU
Etc…
Part B
CrossFit Games Open 17.5
10 Rounds For Time of:
9 Thrusters (65/95#)
35 Double Unders
011923
Strength
i) Superset 5 Sets (Ascending Weight) of:
6 Seated Strict Press
12 Front Raises
ii) Superset 5 Sets of:
5 Deadlifts @ ~80%
5/Side Single Leg KB RDL
011823
MetCon
5 Rounds For MAX Reps of:
60s Calories Ski Erg
60s Wall Balls (W: 14/9 M: 20#/10′)
60s BMU/CTB/Pullups/Jumping Pullups
60s Hang Power Snatch (55/75#)
60s Bar Facing Burpees
60s Rest
Accessory (Core)
6 Sets (Ascending Weight) of:
40s Weighted Plank
011723
Lift
Split Jerk 3-3-2-2-2-1-1-1 (Ascending)
MetCon
CrossFit Games Open 18.1
20 Minute AMRAP of:
8 T2B
10 DB Hang Clean & Jerk (35/50#)
14 Calorie Row
011623
Strength
6 Sets of:
60s MAX Reps Back Squat (155/225#)
-120s Rest-
MetCon
On Every 3rd Minute For 6 Sets Perform:
15 KB Swings (1.5/2 Pood)
15 Box Hops (24/30″)
011423
MetCon
“Badger”
3 Rounds For Time of:
30 Squat Cleans (65/95#)
30 Pullups
1000m Row
011323
Strength
EMOTM 20 Minutes of:
Even: 8 Bench Press
Odd: 8 Bent Over Row
*Weight = Athlete Choice*
MetCon
CrossFit Games Open 15.1 & 15.1a
9 Minute AMRAP of:
15 T2B
10 Deadlifts (75/115#)
5 Snatches (75/115#)
Immediately Followed By
6 Minutes To Establish:
1RM Clean & Jerk
011223
Strength
Superset 4 Sets (Ascending Weights) of:
8 Good Mornings
5/Side Tempo KB Lawnmowers
8 Deficit Deadlifts
8 Reverse Hypers
MetCon
12 Minute AMRAP of:
0:00-4:00
20 Double Unders
6 HR Pushups
4:00-8:00
20 Double Unders
5 HSPU
8:00-12:00
20 Double Unders
4 Ring Dips
011123
MetCon
30 Rounds For Time of:
1 Squat Snatch (95/135#)
3 T2B
5 Wall Balls (W: 14/9 M: 20#/10′)
[45 Minute Time Cap]
011023
Lift
Split Jerk 3-3-2-2-2-1-1-1 (Ascending)
MetCon
CrossFit Games Open 17.1 & 21.2
For Time:
10 SA DB Snatches (35/50#)
15 Burpee Box Overs (20/24″)
20 SA DB Snatches (35/50#)
15 Burpee Box Overs (20/24″)
30 SA DB Snatches (35/50#)
15 Burpee Box Overs (20/24″)
40 SA DB Snatches (35/50#)
15 Burpee Box Overs (20/24″)
50 SA DB Snatches (35/50#)
15 Burpee Box Overs (20/24″)
[20 Minute Time Cap]
010923
Strength
Front Squat 10-8-6-4-2 (Ascending)
MetCon
On Every 3rd Minute For 10 Sets Perform:
10 Air Squats
5 Calories Assault Bike
10 Tuck Jumps
5 Shuttle Sprints (20′)
5 Straight Arm Burpees
5 Shuttle Sprints (20′)
010723
MetCon
In Teams Of 2 Complete For Time:
100 KB Swings (1/1.5 Pood)
1000m Row
100 Wall Balls (W: 14/9 M: 20#/10′)
1000m Row
100 Burpees
100m Row
100 Wall Balls (W: 14/9 M: 20#/10′)
1000m Row
100 KB Swings (1/1.5 Pood)
010623
Strength
i) Bench Press 10-8-6-4-2 (Ascending)
ii) Back Rack Forward Lunge 12-12-12 (Ascending)
MetCon
12 Minute AMRAP of:
40 Double Unders
12 Muscle Snatch (45/65#)
6 Pullups
010523
Strength
Deadlift 10-8-6-4-2 (Ascending)
Olympic Lifting
Power Clean 2-2-2-2-2 (Ascending)
010423
Strength
Strict Press 10-8-6-4-2 (Ascending)
*8 Lateral Raises AFTER Each Set*
MetCon
10 Rounds of:
30s Calories Assault Bike
30s Double Unders
30s Shuttle Sprints (40′)
30s Rest
010323
Strength
Back Squat 10-8-6-4-2 (Ascending)
MetCon
20 Minute AMRAP of:
250m Row
10 Burpees
15 Situps
20 Air Squats
122322
MetCon
“Deck Of Cards”
❤️ = Rower/AB/Ski Erg
♠️ = Bench Press (95/135#)
♦️ = Pullups
♣️ = KB Swings (1/1.5 Pood)
Card # = Reps
Face Cards = 10 Reps
Aces = 60s Pank/60s Wall Sit
[50 Minute Time Cap]
122222
Strength
i) Push Press 5-5-5-5-5 (Ascending)
ii) Deadlift 4-4 @ 90%
122122
MetCon
33-27-21-15-9 For Time of:
Hang Power Clean (95/135#)
Reverse Lunge Wall Balls (W: 14/9 M: 20#/10′)
*12 Weighted Burpee Box Overs (W: 2×35/20″ M: 2×50#/24″) AFTER Each Round*
[45 Minute Time Cap]
122022
MetCon
In Teams of 2 Complete For Time:
300 Back Squats (95/135#)
200 Calories Assault Bike
100 HSPU
*On Every 2nd Minute Perform 1 Synchro Wall Walk*
[45 Minute Time Cap]
121922
MetCon
“Team Route 90”
For Time:
200 Double Unders/500 Single Skips
175 S2OH (Bar)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
20 Turkish Getups (Bar)
-> Performed As GROUP
-> Each Component Multiplied By Total People In Class
-> Partition As Needed (All Skips MUST Be Completed FIRST)
121622
Strength
Front Rack Forward Deficit Lunge 5×10 (Ascending)
MetCon
For Time:
21 OH Squats (65/95#)
21 Pullups
15 OH Squats (75/115#)
15 CTB Pullups
9 OH Squats (95/135#)
9 BMU
121522
Strength
Deadlift 3-3-3-3 @ 90%
MetCon
For Time:
30 Calorie Assault Bike
30 T2B
[5 Minute Time Cap]
121422
MetCon
On Every 2nd Minute For 30 Minutes Perform:
35 Double Unders
15 Pullups
Accessory (Core)
Ab Ripper X
121322
Strength
Push Press 6-6-4-4-2-2 (Ascending)
MetCon
For Time:
Buy In: 25 SA DB Bent Over Row (50/70# – Per Arm)
10 Strict Pullups
10 Thrusters (75/115#)
8 Strict Pullups
8 Thrusters (95/135#)
6 Strict Pullups
6 Thrusters (105/155#)
4 Strict Pullups
4 Thrusters (125/185#)
2 Strict Pullups
2 Thrusters (145/205#)
Cash Out: 25 SA DB Bent Over Row (50/70# – Per Arm)
121222
Strength
Front Squat 5×10 (Ascending)
MetCon
On Every 4th Minute For 5 Sets Perform:
500m Row
Remaining Time = MAX Bent Over Rows (75/115#)
*Score = Total Bent Over Rows*
120922
Strength
Back Rack Deficit Reverse Lunge 5×10 (Ascending)
MetCon
3 Rounds For Time of:
21 Deficit HR Pushups
15 DB Bench Press (95/135#)
9 Bench Press (50/70#)
Accessory (Core)
50-40-30-20-10
Ab Bicycle
Med Ball Russian Twist (14/20#)
120822
Strength
Deadlift 2-2-2-2-2-2 @ 90%
MetCon
For Time:
30 Calorie Row
[3 Minute Time Cap]
120722
Gymnastics
EMOTM 8 Minutes of:
3-5 Ring Muscle Ups/Ring Muscle Up Drill
MetCon
On Every 2nd Minute For 30 Minutes Perform:
35 Double Unders
15 DB Chest Press (35/50#)
120622
Strength
Push Press 5-5-5-5-5 (Ascending)
MetCon
For Time:
Buy In: 50 Bench Press (65/95#)
21-15-9 of:
Power Snatch (65/95#)
BF Burpees
Cash Out: 50 Bench Press (65/95#)
120522
Strength
5 Sets (Ascending Weight) of:
5 Pause (5s) VMO Back Squats
MetCon
40 Deadlifts (105/155#)
40 HR Pushups
30 Deadlifts (125/185#)
30 HR Pushups
20 Deadlifts (155/225#)
20 HR Pushups
10 Deadlifts (185/275#)
10 HR Pushups
120322
MetCon
“Lumberjack 20” (On A Boat)
For Time:
20 Deadlifts (185/275#)
500m Row
20 KB Swings (1.5/2 Pood)
500m Row
20 OH Squats (75/115#)
500m Row
20 Burpees
500m Row
20 CTB Pullups
500m Row
20 Box Jumps (20/24″)
500m Row
20 DB Squat Cleans (2×35/2×45#)
500m Row
120222
Strength
Superset 2x [15-10-5] of:
Bench Press
Bent Over Row
MetCon
3 Rounds For Time of:
20 HSPU
20 Wall Balls (W: 14/9 M: 20#/10′)
120122
Strength
Deadlift 1-1-1-1-1-1-1-1 @ 90%
MetCon
For Time:
30 Calories Ski Erg
[3 Minute Time Cap]
113022
MetCon
“The Basics”
For Time:
500 Double Unders
400 Situps
300 Air Squats
200 Pushups
100 Pullups
-10 Burpees Every 5th Minute Starting At 0:00-
*Partition As Needed*
[50 Minute Time Cap]
112922
Strength
Push Press 8-8-6-6-4-4 (Ascending)
MetCon
21 Squat Cleans (95/135#)
9 Calories Assault Bike
15 Squat Cleans (105/155#)
15 Calories Assault Bike
9 Squat Cleans (125/185#)
21 Calories Assaut Bike
[20 Minute Cap]
112822
Strength
OH Squat 8-8-6-6-4-4 (Ascending)
MetCon
20 Minute AMRAP of:
5 SA Devil’s Press – L (35/50#)
10 SA Thrusters – L (35/50#)
30′ SA OH DB Walking Lunge – L (35/50#)
5 SA DB Devil’s Press – R (35/50#)
10 SA Thrusters – R (35/50#)
30′ SA OH DB Walking Lunge – R (35/50#)
112622
Olympic Lifting
Perform 3 Of The Following:
i) Snatch 1RM (3-2-1-1-1-1)
ii) Clean & Jerk 1RM (3-2-1-1-1-1)
iii) Clean 1RM (3-2-1-1-1-1)
iv) Jerk 1RM (3-2-1-1-1-1)
v) OH Squat 1RM (5-3-2-1-1-1)
vi) Front Squat 1RM (5-3-2-1-1-1)
vii) Hang Squat Clean 3RM (3-3-3-3-3)
viii) Hang Squat Snatch 3RM (3-3-3-3-3)
[90 Minute Time Cap]
112522
MetCon
15 Minutes Rowing
15 Minutes Assault Bike
15 Minutes Ski Erg
1500 Single Skips
*Partition As Needed – MAX of 5 Minutes Per Machine*
[60 Minute Time Cap]
112422
Lift
On Every 4th Minute For 5 Sets (Ascending Weight) Perform:
Snatch (3) + Snatch Balance (3)
Strength
Superset 4 Sets (Ascending Weight) of:
4 Romanian Deadlifts
8 Bulgarian Lunges (Per Side)
112322
MetCon
For Time:
60 Calorie Row
60 SA DB Snatch (35/50#)
60 Weighted Box Step Ups (W:20/35 M: 24″/50#)
60 SA DB Hang Clean & Jerk (35/50#)
60 Goblet Squats (35/50#)
60 Calories Ski Erg
60 Muscle Snatch (45/65#)
60 Weighted Box Step Ups (W:20/45 M: 24″/65#)
60 Hang Clean & Jerk (45/65#)
60 Front Squats (45/65#)
[50 Minute Time Cap]
112222
Lift
On Every 4th Minute For 5 Sets (Ascending Weight) Perform:
Clean (3) + Jerk (3)
MetCon
For Time:
100 Double Unders
75 Calories Assaut Bike
50 HSPU
[12 Minute Time Cap]
112122
Strength
Back Squat 2×25 (Ascending)
MetCon
3 Rounds For Time of:
30 KB Swings (1.5/2 Pood)
20 T2B
111922
RCSC Fitness Test
0:00-10:00 – CrossFit Baseline
For Time:
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
10:00-55:00 – CrossFit Total
1RM Strict Press 5-3-2-1-1-1
1RM Back Squat 5-3-2-1-1-1
1RM Deadlift 5-3-2-1-1-1
55:00-70:00 – RCSC Beep Test
“Death By…”
40′ Shuttle Sprints
For More Details Click HERE
111822
Strength
5 Sets (Ascending Weight) of:
8 Bent Over Rows + 8 Shrugs
MetCon
21-15-9 For Time of:
Hang Power Cleans (105/155#)
Pullups
111722
Lift
On Every 4th Minute For 5 Sets (Ascending Weight) Perform:
Power Snatch (2) + Squat Snatch + OH Squat
MetCon
For Time:
1000m Ski Erg
50 Thrusters (55/75#)
30 Ring Dips
111622
MetCon
30 Rounds For Time of:
2 Deadlifts (205/315#)
4 T2B
6 Incline DB Chest Press (25/40#)
[45 Minute Time Cap]
111522
Lift
On Every 4th Minute For 5 Sets (Ascending Weight) Perform:
Power Clean (2) + Squat Clean + Jerk
MetCon
11 Minute AMRAP of:
50 Calorie Row
40 Wall Balls (W: 14/9 M: 20#/10′)
30 Burpees
20 Box Hops (24/30″)
10 RMU
111422
Strength
Front Squat 5×4 @ 85%
MetCon
6 Rounds For Time of:
8 Calories Assault Bike
12 HSPU
32 Double Unders
111122
MetCon
“Remembrance Day”
18 Minute AMRAP of:
11 Hang Power Snatch (55/75#)
11 Burpees
11 Thrusters (55/75#)
11 Pullups
*From 11:00-12:00 Perform 1 Minute of Silence*
111022
Strength
4 Sets of:
Bench Press Drop Sets (4 Weights)
MetCon
On Every 4th Minute For 5 Sets Perform:
25/35 Calories Assault Bike
110922
Strength
Deadlift 3xMAX Reps @ 205/315
*MAX Reps Strict Pullups/Ring Rows AFTER Each Set*
MetCon
On Every 4th Minute For 5 Sets Perform:
500m Ski Erg
*Score = Slowest Time*
110822
Strength
4 Sets of:
Seated Strict Press Drop Set (4 Weights)
MetCon
On Every 4th Minute For 5 Sets Complete:
500m Row
*Score = Slowest Time*
110722
Strength
Back Squat 5×4 @ 85%
MetCon
For Time:
100 Clean & Jerks (65/95#)
110522
MetCon
In Teams of 2 Complete For Time:
100 Front Squats (75/115#)
80 S2OH (75/115#)
60 Thrusters (75/115#)
40 Clusters (75/115#)
*On Every Minute (Starting At 0:00) Perform 1 Synchro Wall Walk*
110422
Lift
Clean 3-3-2-2-1-1 (Ascending)
MetCon
21-15-9 For Time of:
OH Squats (75/115#)
Bar Facing Burpees
[12 Minute Time Cap]
110322
MetCon
15 Rounds of:
2 Bar Muscle Ups
4 Shuttle Sprints (12′)
6 Pistol Squats
4 Shuttle Sprints (12′)
2 SA DB Snatch (50/70#)
-2 Minute Rest-
[45 Minute Time Cap]
*Score = Slowest Time*
110222
MetCon
Option #1
“Kelly”
5 Rounds For Time of:
400m Run
30 Box Jumps (20/24″)
30 Wall Balls (W:14/9 M: 20#/10′)
[40 Minute Time Cap]
Option #2
“Helen”
3 Rounds For Time of:
400m Run
21 KB Swings (1/1.5 Pood)
12 Pullups
[15 Minute Time Cap]
Option #3
10 Rounds For Time of:
150m Run
3 Power Cleans (145/205#)
[20 Minute Time Cap]
110122
Strength
Front Squat 5×8 @ 70%
MetCon
10 Rounds For Time of:
50 Double Unders
10 Deadlifts (105/155#)
[15 Minute Time Cap]
103122
MetCon
For Time:
666m Row
31 V-Ups
31 KB Swings (1.5/2 Pood)
31 Box Jumps (20/24″)
31 Wall Balls (W: 14/9 M: 20#/10′)
31 Calories Assaut Bike
31 Devils Press (2×35/2×50#)
31 Calories Ski Erg
31 Ring Rows
31 SA Hang DB Clean & Jerk (35/50#)
31 SA DB OH Walking Lunge – Per Arm (35/50#)
666m Row
102822
Lift
Hang Power Clean 10-10-10 (Ascending)
MetCon
3 Rounds For MAX Reps of:
60s Calories Ski Erg
60s Bench Press (55/75#)
60s Wall Balls (W:14/9 M: 20#/10′)
60s Box Hops (16/20″)
60s Hang Alternating DB Snatch (20/35#)
60s Rest
102722
Lift
Squat Snatch 3-3-2-2-1-1 (Ascending)
MetCon
2 Rounds For Time of:
35 KB Swings (1/1.5 Pood)
75 Double Unders
35 KB SDHP (1/1.5 Pood)
75 Double Unders
5 Rope Climbs
102622
MetCon
Every 8 Minutes For 5 Sets (40 Minutes) Perform:
60′ OH Barbell Lunge Walk (45/65#)
15 Bar Facing Burpees
25/30 Calories Assault Bike
15 T2B
Accessory
2 Sets of:
20 DB Pushups
10/Side Renegade Rows
102522
Lift
Split Jerk 5-5-3-3-1-1 (Ascending)
MetCon
“Diane”
21-15-9 For Time of:
Deadlifts (155/225#)
HSPU
[15 Minute Time Cap]
102422
Strength
Back Squat 5×8 @ 70%
MetCon
“Jackie”
For Time:
1000m Row
50 Thrusters (Bar)
30 Pullups
[15 Minute Time Cap]
102222
MetCon
“Marguerita”
50 Rounds For Time of:
1 Burpee
1 Push-Up
1 Jumping Jack
1 Sit Up
1 Handstand
102122
Strength
Bent Over Row 12-12-10-10-8-8 (Ascending)
ii) EMOTM 5 Minutes of:
10 DB Bent Over Row (35/50#)
MetCon
“Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
[15 Minute Time Cap]
102022
Lift
EMOTM 8 Minutes of:
Snatch Pull + Power Snatch + Snatch Balance
MetCon
“Karen”
For Time:
150 Wall Balls (W: 14/9 M: 20#/10′)
[15 Minute Time Cap]
Accessory
EMOTM 10 Minutes of:
Odd: 25′ HSW
Even: 3-5 Strict Chin Ups
101922
MetCon
“The Skull”
50-40-30-20-10 For Time of:
Calorie Row
Calorie Ski Erg
Calorie Assault Bike
*100 Double Unders After Each Round*
[60 Minute Time Cap]
101822
MetCon
“DT Meets JT”
5 Rounds For Time of:
12 Deadlifts (105/155#)
21 HR Pushups
9 Hang Power Cleans (105/155#)
15 Ring Dips
6 Push Jerks (105/155#)
9 HSPU
[40 Minute Time Cap]
101722
Strength
Front Squat 5×15 @ 50%
MetCon
“Isabel”
For Time:
30 Snatches (95/135#)
101522
Olympic Lifting
i) Snatch Pull 4×4 (Ascending)
ii) Snatch Deadlift 6×2 (Ascending)
iii) EMOTM 12 Minutes of:
2-Position Power Snatch
iv) Overhead Hold 5x30s (Ascending)
vi) Rack Holds 5x30s (Ascending)
101422
Strength
i) Bench Press 1RM [5-3-2-2-1-1-1-1]
ii) EMOTM 5 Minutes of:
10 DB Chest Press (35/50#)
MetCon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pullups
[12 Minute Time Cap]
101322
Strength
i) Deadlift 5-5-4-4-3-3-2-2-1-1 (Ascending/HEAVY)
ii) Good Mornings 5-5-5-5 (Ascending)
MetCon
For Time:
30 Calories Assault Bike
[3 Minute Time Cap]
101222
MetCon
5 Rounds For Time of:
500m Row/SE
30 SA DB Hang C/J (35/50#)
30 Box Hops (20/24″)
[45 Minute Time Cap]
101122
Strength
Back Squat 5×15 @ 50%
MetCon
“Grace”
For Time:
30 Clean & Jerks (95/135#)
100822
MetCon
For Time:
500 Air Squats
[Time Cap 30 Minutes]
Accessory (Stretch)
Coaches Choice
100722
MetCon
6 Rounds For MAX Reps of:
4 Minute AMRAP of:
1 Bench Press (125/185#)
2 SA DB Snatch (50/70#)
3 Weighted DB Step Ups (W: 20/50 M: 24″/70#)
-1 Minute Rest-
Accessory (Core)
EMOTM 6 Minutes of:
Odd: 20/Side Split Pike Over Pylon
Even: Leg Lift Static Hold (30s)
100622
Lift
EMOTM 20 Minutes of:
Minute 1-10: 2 Power Snatches @ 75%
Minute 11-20: 1 Power Snatch @ 85%
MetCon
For Time:
10↓1 Deadlifts (155/225#)
1↑10 T2B
100522
MetCon
For Time:
5 Rounds of:
300m Row
3 Power Cleans (105/155#)
5 Rounds of:
300m Row
3 S2OH (105/155#)
5 Rounds of:
300m Row
3 Clean & Jerk (105/155#)
[30 Minute Time Cap]
Accessory (Odd Objects)
800m Farmer Carry (2×50#/2×70#)
100422
Lift
EMOTM 20 Minutes of:
Minute 1-10: 2 Jerks @ 75%
Minute 11-20: 1 Jerk @ 85%
MetCon
11 Minute AMRAP of:
65 DUs
3 BMU
100322
Strength
5 Sets of:
Pause Front Squat (5s) + 5 Front Squats @ 80%
MetCon
On Every 2nd Minute For 20 Minutes Perform:
4/6 Calories Assaut Bike
3 Shuttle Sprints (20′)
2 Straight Arm Burpees
4 Tuck Jumps
6 Plate GR2OH (25/45#)
3 Shuttle Sprints (20′)
090122
MetCon
“215 Innocent Children”
Buy In: 215 DUs
21 HSPU
5 Clean & Jerk (95/135#)
21 Burpees
5 Clean & Jerk (95/135#)
21 Box Jumps (20/24″)
5 Clean & Jerk (95/135#)
21 KB Swings (1/1.5 Pood)
5 Clean & Jerk (95/135#)
21 Lunges
5 Clean & Jerk (95/135#)
21 Pullups
5 Clean & Jerk (95/135#)
21 Med Ball Cleans (14/20#)
5 Clean & Jerk (95/135#)
21 T2B
5 Clean & Jerk (95/135#)
Cash Out: 1996m Row
092922
MetCon
For Time:
1000m Row
100 Double Unders
100 Situps
4 Rope Climbs
750m Row
75 Double Unders
75 Situps
3 Rope Climbs
500m Row
50 Double Unders
50 Situps
2 Rope Climbs
250m Row
25 Double Unders
25 Situps
1 Rope Climb
[45 Minute Time Cap]
092822
Lift (Mechanics/Footwork)
i) SG Push Press 3×5 (Ascending)
ii) SG Push Jerk 3×5 (Ascending)
iii) Snatch Balance (Ascending)
MetCon
3 Rounds For Time of:
10 Calories Assault Bike
10 Burpees
10 Wall Balls (W: 14/9 M: 20#/10′)
[6 Minute Time Cap]
092722
Strength
i) Push Press 5-5-3-3 (Ascending)
ii) Split Jerk 1-1-1 (Ascending)
MetCon
[15-12-9] x3
Calories Ski Erg
Round 1: HR Pushups
Round 2: Ring Dips
Round 3: HSPU
092622
Strength
5 Sets of:
Pause Back Squat (10s) + 5 Back Squats @ 80%
MetCon
2 Rounds For Time of:
800m Run
50 KB Swings (1.5/2 Pood)
092422
MetCon
In Teams of 2 Perform For Time:
150 Calorie Row
20 Wall Walks
150 Calorie Ski Erg
20 Wall Walks
150 Calories Assault Bike
20 Wall Walks
[45 Minute Time Cap]
092322
MetCon
EMOTM 40 Minutes of:
Minute 1: 20 Bench Press (55/75#)
Minute 2: 4 Burpee Ring Muscle Ups
Minute 3: 10/12 Calories Ski Erg
Minute 4: 1 Clean & Jerk (155/225#)
*Repeat 10 Times*
092222
Strength
Thruster (Off Rack) 6-6-3-3 (Ascending)
MetCon
22 Minute AMRAP of:
30′ OH SA DB Walking Lunge – R (35/50#)
6 SA Hang DB Snatch – R (35/50#)
30′ OH SA DB Walking Lunge – L (35/50#)
6 SA Hang DB Snatch – L (35/50#)
16 HSPU
092122
Lift
EMOTM 10 Minutes:
3-Position Power Snatch
MetCon
On Every 3rd Minute For 10 Sets Complete:
300m Row
3 Power Snatches (95/135#)
30 Double Unders
092022
Strength
i) Push Press 6-6-4-4 (Ascending)
ii) Split Jerk 2-2-2 (Ascending)
MetCon
For Time:
[15-12-9] x2
Calories Assault Bike
Round 1: T2B
Round 2: Pullups
091922
Strength
Front Squat 10-8-6-4-2 (Ascending)
MetCon
12 Minute AMRAP of:
3 Deadlift (155/225#)
6 Box Hops (20/24″)
9 Wall Balls (W: 14/9 M: 20#/10′)
091722
MetCon
“The 1800”
In Teams Of 2 Complete For Time:
400 Double Unders
350 S2OH (Bar)
300 Air Squats
250 Situps
200 Burpees
150 Tuck Jumps
100 Pushups
50 Turkish Get Ups (Bar)
[80 Minute Time Cap]
091622
MetCon
5 Rounds For Time of:
350m Row
8 DB Bent Over Row (50/70#)
8 Inverted Rows
8 Supermans
350m Ski Erg
8 DB Chest Press (50/70#)
8 Incline Pushups
8 V-Ups
[40 Minute Time Cap]
Accessory
COACHES CHOICE
091522
Strength
Deadlift 10-8-6-4-2 (Ascending)
MetCon
10 Rounds For Time of:
25 Double Unders
1 Rope Climb
[7 Minute Time Cap]
091422
MetCon (Odd Objects/Movements)
40 Minute AMRAP of:
200m Backwards Run
6 Tire Flips
4 Axl Bar Cleans (100/150#)
200m Sandbag Run
6/Side Sledgehammer Strikes
4/Side SL Strict T2B
50′ Sled Push
50′ Sled Pull (Rope)
091322
Lift
Squat Snatch 3-3-3-1-1-1 (Ascending)
MetCon
9 Minute AMRAP of:
50 Pullups
30 Lateral Box Overs (20/24″)
10 Wall Walks
091222
Strength
Back Squat 10-8-6-4-2 (Ascending)
MetCon
MAX Unbroken Wall Balls (W:14/9 M: 20#/10′)
-2 Minutes Rest-
5 Sets of:
5 Calories Assault Bike
3×25′ Shuttle Sprints
8 S2OH (Bar)
3×25′ Shuttle Sprints
5 Burpees
1×25′ Shuttle Sprint
-2 Minutes Rest-
MAX Unbroken Wall Balls (W:14/9 M: 20#/10′)
091022
MetCon
“Queen Elizabeth”
Buy In: 1926m Row
21 Power Cleans (95/135#)
21 Front Squats (95/135#)
21 Thrusters (95/135#)
21 Clusters (95/135#)
8 Burpees
8 KB Goblet Squats (1.5/2 Pood)
8 Reverse Burpees
8 KB SDHP (1.5/2 Pood)
8 Burpee Tuck Jumps
8/Side KB Clean (1.5/2 Pood)
8 Burpee Box Jumps (20/24″)
8/Side KB Snatch (1.5/2 Pood)
8 Burpee Box Overs (20/24″)
Cashout: 2022m Row
[50 Minute Time Cap]
090922
MetCon
For Time:
60 Calorie SE
50 Muscle Snatch (Bar)
40 Pullups
30 SA DB Chest Press – R (35/50#)
20 SA Devils Press – R (35/50#)
10 Alternating Turkish Getups (35/50#)
20 SA Devils Press – L (35/50#)
30 SA DB Chest Press – L (35/50#)
40 Pullups
50 Muscle Snatch (Bar)
60 Calorie Ski Erg
[45 Minute Time Cap]
090822
Lift
Squat Clean 3-3-3-1-1-1 (Ascending)
MetCon
EMOTM 10 Minutes of:
30s Assault Bike @ > 50/60RPM
1 Squat Clean @ HEAVIEST LOAD FROM ABOVE
Accessory
Weighted Depth Jump Drill
090722
MetCon
i) For Time:
400m Run (MAX Effort)
[4 Minute Time Cap]
ii) 10 Rounds of:
30 Double Unders
10 HSPU
10 KB Deadlifts (2×1.5/2×2 Pood)
[20 Minute Time Cap]
iii) For Time:
400m Run (MAX Effort)
[4 Minute Time Cap]
090622
Strength
Front Squat 1RM
MetCon
3 Rounds For Time of:
500m Row
21 S2OH (65/95#)
12 T2B
[15 Minute Time Cap]
090122
MetCon
i) 4 Rounds For Time of:
500m Row
15 Bench Press (95/135#)
[15 Minute Time Cap]
ii) 4 Rounds For Time of:
500m Ski Erg
15 Bent Over Rows (95/135#)
[15 Minute Time Cap]
Accessory (Core)
EMOTM 6 Minutes of:
5 T2B
5 GHDSU OR 10 V-Ups
083122
Strength
5 Sets of:
60s MAX Reps Deadlift (165/245#)
-2 Minutes Rest-
MetCon
8 Rounds of:
6 Shuttle Sprints (30′)
6 SA DB Squat Snatch (20/35#)
4 Shuttle Sprints (30′)
4 SA DB Squat Snatch (35/50#)
2 Shuttle Sprints (30′)
2 SA DB Squat Snatch (50/70#)
1 Shuttle Sprint (30′)
-2 Minutes Rest-
083022
Lift
5 Sets of:
60s MAX Reps Split Jerk (145/205#)
-2 Minutes Rest-
MetCon
3 Rounds For Time of:
14 CTB Pullups
75 Air Squats
10 Hang Power Snatch (65/95#)
082922
Strength
5 Sets of:
60s MAX Reps Back Squat (125/185#)
-2 Minutes Rest-
MetCon
7 Minute AMRAP of:
90 Double Unders
60 Wall Balls (W: 14/9 M: 20#/10′)
30 Calories Assault Bike
082622
MetCon
0:00-5:00
12 Deadlifts (125/185#)
3 BMU
6 T2B
12 Deadlifts (125/185#)
3 BMU
9 T2B
12 Deadlifts (125/185#)
3 BMU
12 T2B
5:00 – 10:00
9 Deadlifts (155/225#)
3 BMU
6 T2B
9 Deadlifts (155/225#)
3 BMU
9 T2B
9 Deadlifts (155/225#)
3 BMU
12 T2B
10:00-15:00
6 Deadlifts (185/275#)
3 Bar Muscle Ups
6 T2B
6 Deadlifts (185/275#)
3 BMU
9 T2B
6 Deadlifts (185/275#)
3 BMU
12 T2B
15:00-20:00
3 Deadlifts (205/315#)
3 BMU
6 T2B
3 Deadlifts (205/315#)
3 BMU
9 T2B
3 Deadlifts (205/315#)
3 BMU
12 T2B
20:00 – 30:00
Establish A 3RM of:
Hang Squat Clean
082522
MetCon
30-20-10 For Time of:
Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)
Devils Press (2×35/2×50#)
Weighted Alternating Stationary Lunges (2×35/2×50#)
[45 Minute Time Cap]
082422
MetCon
5 Rounds For Time of:
1km Run
30 HSPU
[50 Minute Time Cap]
082322
MetCon
For Time:
15 Clean & Jerks (105/155#)
2000m Row
50 CTB Pullups
2000m Row
15 Clean & Jerks (105/155#)
082222
Strength
Front Squat 7-7-5-5-3-3-1-1 (Ascending)
MetCon
5 Rounds For MAX REPS of:
30s Double Unders
60s Calories Assault Bike
90s Wall Balls (W: 14/9 M: 20#/10′)
082022
Technique & Movement – Olympic Lifting/Gymnastics
i) EMOTM 10 Minutes of:
Pause (Power) Snatch Balance (3)
ii) EMOTM 6 Minutes of:
Pause Ring Row (1) + Ring Rows (5)
iii) EMOTM 10 Minutes of:
Pause Power Snatch (1) + Power Snatch (2)
iv) EMOTM 6 Minutes of:
Pause Ring Pushup (1) + Ring Pushups (5)
v) 10 Minutes To Establish:
Heavy Single Power Snatch
Functional Fitness
MetCon
In Teams Of 2 Complete AT THE SAME TIME:
“Route 90”
200 Double Unders
175 Push Press (Bar)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Getups (Bar)
081922
Strength
i) EMOTM 10 Minutes of:
5 Bent Over Row (105/155#)
ii) 3 Sets (Ascending Weight) of:
12 BB Upright Rows
BB Bicep Curl Pump (Come To Class To Find Out)
MetCon
5 Minute AMRAP of:
6/8 Calories Ski Erg (MAX Effort)
15 Tuck Jumps
081822
Lift
i) EMOTM 8 Minutes(Light) of:
Clean Pull + Hang Clean High Pull + Squat Clean
ii) EMOTM 8 Minutes (Light) of:
High Hang Squat Clean + Split Jerk (2)
iii) 8 Minutes To Establish:
1RM Clean & Jerk
MetCon
For Time:
32/40 Calories Assault Bike
Rx: 5 Clean & Jerk @ 90% (Based On 1RM Established Above)
Scaled: 15 Clean & Jerk @ 60% (Based On 1RM Established Above)
[7 Minute Time Cap]
081722
MetCon
On Every 5th Minute For 8 Sets Perform:
200m Run
20 SA Hang DB Clean & Jerk (35/50#)
2 Squat Snatch (95/135#)
2 Rope Climbs
081622
Strength
i) Push Press 8-8-8-3-3-3 (Ascending)
ii) Deadlift 8-8-8-3-3-3 (Ascending)
MetCon
For Time:
60 Burpee To Target (4/6″)
[6 Minute Time Cap]
081522
Strength
EMOTM 20 Minutes of:
Min 1-5: 4 Back Squats @ 75%
Min 6-10: 3 Back Squats @ 80%
Min 11-15: 2 Back Squats @ 85%
Min 16-20: 1 Back Squat @ 90%
MetCon
“RCSC Baseline”
For Time:
1000m Row
80 Double Unders
60 Air Squats
40 Pullups
20 Calories Assault Bike
[12 Minute Cap]
081322
Technique & Movement – Olympic Lifting
i) 15 Minute To Establish A Heavy Single of:
Power Snatch
OH Squat
Hang Squat Snatch
Squat Snatch
Snatch Balance
ii) 15 Minutes To Establish A Heavy Single of:
Power Clean
Front Squat
Hang Squat Clean
Squat Clean
Jerk
Functional Fitness
MetCon
5 Rounds For MAX Reps of:
60s Ski Erg
60s Hang Power Clean (55/75#)
60s Front Rack Reverse Alternating Lunges (55/75#)
60s KB Swings (.5/1 Pood)
60s KB SA S2OH (.5/1 Pood – Switch Arms Every 5 Reps)
60s Rest
081222
Strength
EMOTM 10 Minutes of:
5 Bench Press (105/155#)
MetCon
0:00-5:00
50 Thrusters (55/75#)
*Remainder Time = MAX T2B*
5:00-10:00
30 Thrusters (65/95#)
*Remainder Time = MAX C2B*
10:00-15:00
10 Thrusters (75/115#)
*Remainder Time = MAX BMU*
[Score = TOTAL REPS]
081122
Strength
Superset 3-5 Sets (Ascending Weight/Height) of:
10 Good Mornings
10 Weighted Glute Bridge
8/side Bulgarian Lunge
8/side Crossover Step Up
5 Seated Box Hops
MetCon
8 Minute AMRAP of:
35 Double Unders
5 Ring Dips
081022
MetCon
For Time:
400m Run
400′ Farmer Carry (2×35#/2×50#)
40 DB Shrugs (2×35#/2×50#)
40 T2B
400m Run
400′ Farmer Carry (2×35#/2×50#)
40 DB Deadlifts (2×35#/2×50#)
40 T2B
400m Run
400′ Farmer Carry (2×35#/2×50#)
40 DB Cleans (2×35#/2×50#)
40 T2B
[45 Minute Time Cap]
080911
Strength
Sumo Deadlift 3-3-3-1-1-1 (Ascending)
MetCon
Drop Ladder 10↓1 For Time of:
HSPU
*1 Wall Walk AFTER Each Round*
080822
Strength
1×20 Front Squat @ 50%
2×15 Front Squat @ 60%
MetCon
27-21-15-9 For Time of:
OH Squats (75/115#)
CTB Pullups
[25 Minute Time Cap]
080622
MetCon
In Teams of 2 Complete For Time:
500m Row
50 Burpee Box Hops (16/20″)
500m Row
50 Deadlifts (125/185#)
500m Row
100 Pushups
500m Row
50 Deadlifts (125/185#)
500m Row
50 Burpee Box Hops (16/20″)
500m Row
Accessory
i) Partner Pyramid Shuttle Sprints
ii) Weighted Plank
080522
Strength
EMOTM 10 Minutes of:
10 Bent Over Rows (75/115#)
MetCon
On A 16 Minute Timer Perform:
0:00-2:00
MAX Reps Wall Balls (W: 14/9 M: 20#/10′)
2:00-14:00
AMRAP of:
35 DUs
12 SA Hang DB Snatch (35/50#)
14:00-16:00
MAX Reps Wall Balls (W:14/9 M: 20#/10′)
080422
Strength
Strict Press 8-8-6-6-4-4 (Ascending)
*5 Strict Pullups AFTER Each Set*
MetCon
5 Rounds of:
3 Minute AMRAP of:
1 Power Snatch (95/135#)
3 Bar Facing Burpees
5 Calories Assault Bike
-1 Minute Rest-
080322
Strength
Sumo Deadlift 4-4-4-2-2-2 (Ascending)
MetCon
15 Rounds For Time of:
1 Power Clean
2 S2OH
3 Front Squats
[W: 75# M: 115#]
080222
Strength
1×20 Back Squat @ 50%
2×15 Back Squat @ 60%
MetCon
For Time:
1000m Row
75 KB Swings (1/1.5 Pood)
75 Box Hops (20/24″)
1000m Row
*KB Swings/Box Hops MAY BE Partitioned*
072922
Strength
EMOTM 10 Minutes of:
10 Bench Press (75/115#)
MetCon
2 Rounds For Time of:
800m Run
25 SA DB Bent Over Row – L (50/70#)
25 SA DB Bent Over Row – R (50/70#)
25 T2B
072822
Strength
Front Rack Walking Lunge 5×10 (Ascending)
MetCon
3 Rounds For Time of:
84 Double Unders
17 HSPU
3 Cleans (145/205#)
072722
Strength
Sumo Deadlift 5-5-5-3-3-3 (Ascending)
MetCon
11 Minute AMRAP of:
75 Calorie Row
50 Wall Balls (W: 14/9 M: 20#/10′)
25 Hang Power Snatches (65/95#)
072622
MetCon
10 Rounds of:
6/8 Calories Assault Bike
5×20′ Shuttle Sprints
8 S2OH (75/115#)
5×20′ Shuttle Sprints
-2 Minutes Rest-
*Score = Slowest Time*
072522
Strength
Front Squat 3×12 @ 70%
MetCon
For Time:
400m Run
21 Deadlifts (155/225#)
9 Bar Muscle Ups
400m Run
15 Deadlifts (185/275#)
6 Bar Muscle Ups
400m Run
9 Deadlifts (205/315#)
3 Bar Muscle Ups
072322
Olympic Lifting
i) 5 Sets (Ascending Weight) of:
SG Push Press (2) + OHS (2)
ii) 5 Sets (Ascending Weight) of:
Snatch Balance (4)
iii) 5 Sets (Ascending Weight) of:
Pause Deadlift (1) + Power Snatch (1)
iv) 5 Sets (Ascending Weight) of:
Snatch (1)
072222
Strength
Block Bench Press 6-6-6-4-4-4 (Ascending)
*After Each Set Perform 12 Pushups*
MetCon
3 Rounds For Time of:
400m Run
24 Power Cleans (55/75#)
072122
Strength
EMOTM 12 Minutes (Ascending Weight) of:
3 Push Press
MetCon
14 MInute AMRAP of:
8 HSPU
8 V-Ups OR GHDSU
8 Ring Dips
8 T2B
072022
MetCon
In Teams Of 2 Complete For Time:
50 Double Unders
1 Wall Walk
100 Deadlifts (95/135#)
50 Double Unders
1 Wall Walk
100 KB Swings (1/1.5 Pood)
50 Double Unders
1 Wall Walk
100 Burpees
50 Double Unders
1 Wall Walk
100 Wall Balls (W: 14/9 M: 20#/10′)
50 Double Unders
1 Wall Walk
100 Med Ball Step Ups (W: 14/20 M: 20#/24″)
Accessory
5 Sets of:
MAX TIME Weighted Plank (Elbows 60/90#)
071922
Strength
Sumo Deadlift 6-6-6-4-4-4 (Ascending)
MetCon
i) For Time:
50 Calorie Assault Bike
[6 Minute Time Cap]
ii) For Time:
50 Calorie Ski Erg
[6 Minute Time Cap]
iii) For Time:
50 Calorie Row
[6 Minute Time Cap]
-> Minimum 2 Minute Rest Between Each MetCon
071822
Strength
Back Squat 3×12 @ 70%
MetCon
9 MInute AMRAP of:
2 SA DB Snatches (35/50#)
2 Pullups
4 SA DB Snatches (35/50#)
4 Pullups
6 SA DB Snatches (35/50#)
6 Pullups
8 SA DB Snatches (35/50#)
8 Pullups
Etc…
071622
MetCon
0:00-12:00
21-15-9 For Time of:
Back Squats – Off Rack (125/185#)
Calories Assault Bike
12:00-14:00
REST
14:00-26:00
21-15-9 For Time of:
Deadlifts (155/225#)
Calorie Row
26:00-28:00
REST
28:00-40:00
21-15-9 For Time of:
S2OH – From Ground (105/155#)
Calorie Ski Erg
071522
Strength
Power Row 6-6-6-6 (Ascending)
*After Each Set Perform 12 Bent Over Flies*
MetCon
17 Minute AMRAP of:
50 Wall Balls (W: 14/9 M: 20#/10′)
40 Calories Ski Erg
30 Weighted Box Step Overs (35/50#)
20 Devil’s Press (35/50#)
10 BMU
071422
Strength
i) Back Rack Forward Alternating Lunge 4×10 (Ascending)
ii) Bulgarian Split Lunge 3×8/Side (Ascending)
MetCon
3 Rounds For Time of:
400m Run
21 SDHP (65/95#)
12 T2B
071322
Lift
8 Minutes To Establish:
4RM Hang Power Clean
MetCon
For Time:
BUY IN: 150 Double Unders
4 Rounds of:
15 Calories Assault Bike
12 Deficit HSPU
9 Thrusters (75/115#)
6 SA DB Snatch (50/70#)
CASH OUT: 10 Turkish Get Ups (Bar)
[30 Minute Time Cap]
071222
Strength
Superset 4 Sets (Ascending Weight) of:
8 Floor Press
12 Tricep Pull Downs
MetCon
On Every 2nd Minute For 10 Sets Perform:
10 Deadlifts (95/135#)
5 BF Burpees
*Score = Slowest Time*
071122
Strength
Front Squat 4×8 @ 75%
MetCon
On Every 3rd Minute For 5 Sets Perform:
300m Row
12 CTB Pullups
3 Squat Snatches (105/155#)
070922
MetCon
i) In Teams of 2 Complete For Time:
20 OTB Wall Balls (14/20#)
100 KB Swings (1/1.5 Pood)
20 OTB Wall Balls (14/20#)
100 KB Goblet Squats (1/1.5 Pood)
20 OTB Wall Balls (14/20#)
100 KB S2OH (1/1.5 Pood)
20 OTB Wall Balls (14/20#)
100 KB Goblet Lunges (1/1.5 Pood)
20 OTB Wall Balls (14/20#)
–Wall Balls Done TOGETHER
–KB Movements: One Partner Works While One Partner Runs 125m
ii) Partner Tuck Jump Pyramid
070822
MetCon
Drop Ladder 10 ↓ 1 For Time of:
DB Chest Press (50/70#)
T2B
Calories Assault Bike
Squat Cleans (65/95#)
***After Each Round Perform (Athlete Choice)***
25 Double Unders OR 1 Wall Walk OR 15′ HSW OR 25′ Bear Crawl
Accessory
Partner Tuck Jump Pyramid
070722
Strength
3 Sets (Ascending Weight) of:
12 Seated Strict Press
*After Each Set Perform 8 Plate FULL Front Raises (25/45#)*
MetCon
3 Rounds For Time of:
800m Run
15 SA DB OH Squats – L (35/50#)
15 SA DB OH Squats – R (35/50#)
[35 Minute Time Cap]
070622
Lift
EMOTM 12 Minutes of:
1 Split Jerk
MetCon
EMOTM 30 Minutes Perform:
1 RMU
2 Strict HSPU
3 Deadlifts (165/245#)
070522
MetCon
For Time:
50 Thrusters (45/65#)
1 Rope Climb
5 Burpee Box Hops (20/24″)
40 Thrusters (55/75#)
2 Rope Climbs
10 Burpee Box Hops (20/24″)
30 Thrusters (65/95#)
3 Rope Climbs
15 Burpee Box Hops (20/24″)
20 Thrusters (75/115#)
4 Rope Climbs
20 Burpee Box Hops (20/24″)
10 Thrusters (95/135#)
5 Rope Climbs
25 Burpee Box Hops (20/24″)
[45 Minute Time Cap]
Accessory (Mobility)
i) Partner PNF Hamstring Stretch
ii) Thoracic Stretch Hold (Roller/Bar)
070422
Strength
Back Squat 4×8 @ 75%
MetCon
MAX EFFORT/SPRINT
i) 3 Rounds of:
15 Calorie SE
2 Minute Rest
ii) 3 Rounds of:
15 Calorie Row
2 MInute Rest
iii) 3 Rounds of:
15 Calorie AB
2 Minute Rest
*Score = Total Time of BEST Round*
070122
MetCon
PARTNER WOD!!!
For Time:
400m Run (Each)
40 Burpee Step Ups (Shared)
40 Pushups (Shared
60s Plank (Elbows – Each)
500m Row (250m Each)
50 KB SDHP (Shared)
50 Bench/Ring Dips (Shared)
60s Wall Sit (Each)
400m Run (Each)
40 Burpee Step Ups (Shared)
40/Side Walking Lunges (Shared)
60s Plank (Hands – Each)
500m Row (250m Each)
50 KB SDHP (Shared)
50/Side Lateral Leaps (Shared)
60s Wall Sit (Each)
**Weights/Box Height = ATHLETE CHOICE!!!**
063022
MetCon
45 Minute AMRAP of:
400m Run
3 Squat Snatches (105/155#)
25 Situps
400m Run
3 Squat Snatches (105/155#)
25 V-Ups
400m Run
3 Squat Snatches (105/155#)
25 T2B
400m Run
3 Squat Snatches (105/155#)
25 GHDSU
062922
Lift
EMOTM 12 Minutes of:
2 Split Jerk
MetCon
0:00-10:00
50 HSPU
100 SA DB S2OH (35/50#)
*Every Minute Perform 2 Burpees*
10:00-11:30
21-15-9 of:
Double Unders
Tuck Jumps
11:30-21:30
50 Pullups
100 SA DB Bent Over Rows (35/50#)
*Every Minute Perform 2 Burpees*
21:30-23:00
21-15-9 of:
Double Unders
Tuck Jumps
062822
Strength
Push Press 5-5-5-1-1-1 (Ascending)
MetCon
On A 24 Minute Timer Complete:
0:00-2:00
15/20 Calories AB
20 Wall Balls (W: 14/9 M: 20#/10′)
2:00-6:00
30 Calorie Row
30 Burpee To Target
6:00-12:00
40 Calories Ski Erg
40 Weighted Box Step Overs (W: 35/20 M: 50#/24″)
12:00-14:00
20 Wall Balls (W:14/9 M: 20#/10′)
15/20 Calorie AB
14:00-18:00
30 Burpee To Target
30 Calorie Row
18:00-24:00
40 Weighted Box Step Overs (W: 35/20 M: 50#/24″)
40 Calorie Ski Erg
062722
Strength
Front Squat 7×1 @ 90%
MetCon
5 Rounds For Time of:
60 Double Unders
12 KB Swings (1.5/2 Pood)
3 BMU
[12 Minute Time Cap]
062522
MetCon
In Teams of 2 Complete For Time:
1000m Row (250m Each x2)
100 Back Squats (Bar)
1000m Row
100 Back Squats (Bar)
75 Jump & Touch (6/10″)
1000m Row
100 Back Squats (Bar)
75 Jump & Touch (6/10″)
50 Lateral Bar Over Burpees (Empty Bar)
1000m Row
100 Back Squats (Bar)
75 Jump & Touch
50 Lateral Bar Over Burpees (Empty Bar)
25 Turkish Getups (Bar)
062422
Strength
5 Sets (Ascending Weight) of:
MAX Reps Bicep Curls (Any Style – DB/BB)
*30s OTB Hang (Supinated Grip) After Each Set*
MetCon
20 Rounds For Time of:
1 Wall Walk + 2 Shoulder Taps
2 Devils Press (2×35#/2×50#)
3 Hang Power Cleans (95/135#)
4 Pistol Squats
[30 Minute Time Cap]
062322
MetCon
i) 7 Rounds For Time of:
9 Bench Press (95/135#)
6 Thrusters (75/115#)
3 Ring Muscle Ups
[20 Minute Time Cap]
ii) 5 Rounds For Time of:
15/20 Calories Assault Bike
20 Tuck Jumps
50′ Bear Crawl
[17 Minute Time Cap]
–> 40 Minute TIMER
062222
Strength
Push Press 10-10-10-3-3-3 (Ascending)
MetCon
3 Rounds For Time of:
400m Run
40 Wall Balls (W: 14/9 M: 20#/10′)
062122
MetCon
“215 Innocent Children”
For Time:
215 Double Unders
21 HSPU
5 Clean & Jerks (95/135#)
21 Burpees
5 Clean & Jerks (95/135#)
21 Box Hops (20/24″)
5 Clean & Jerks (95/135#)
21 KB Swings (1/1.5 Pood)
5 Clean & Jerks (95/135#)
21 Lunges
5 Clean & Jerks (95/135#)
21 Pullups
5 Clean & Jerks (95/135#)
21 Medicine Ball Cleans (14/20″)
5 Clean & Jerks (95/135#)
21 T2B
5 Clean & Jerks (95/135#)
1995m Row
062022
Strength
Back Squat 7×1 @ 90%
MetCon
14 Minute AMRAP of:
30 Pushups
30 Deadlifts (155/225#)
30 Ring Dips
30 Deadlifts (185/275#
30 HSPU
30 Deadlifts (205/315#)
061822
“Eva Strong”
5 Rounds For Time of:
24 Double Unders
19 T2B
2 Clean & Jerk (135/205#)
400m Run
061722
Strength
5 Sets of:
MAX Reps Incline Bench Press (Ascending Weight/Athlete Choice)
*After Every Set Perform 8 Side Lifts*
MetCon
For Time:
1500m Row
40 Bar Facing Burpees
20 Squat Cleans (125/185#)
[12 Minute Time Cap]
061622
Lift (Mechanics)
EMOTM 12 Minutes of:
1 Pause Split Jerk
-> 5s Pause @ Dip
-> 5s Pause @ Catch
Strength
Push Press 15-15-15-3-3-3 (Ascending)
Accessory
P90X – Ab Ripper X
061522
Strength
Deadlift 5×5 @ 80%
MetCon
i) 21-15-9 For Time of:
Calories Assault Bike
Box Hops (24/30″)
[8 Minute Cap]
ii) For Time
400m Farmer Carry (2×1.5 Pood/2×2 Pood)
[15 Minute Cap]
061422
MetCon
On Every 3rd Minute For 24 Minutes Perform:
25′ SA OH DB Lunge Walk – L (35/50#)
8 SA Hang DB Clean & Jerk – L (35/50#)
4 SA DB Suitcase Burpee Deadlift – L (35/50#)
25′ SA OH DB Lunge Walk – R (35/50#)
8 SA Hang DB Clean & Jerk – R (35/50#)
4 SA DB Suitcase Burpee Deadlift – R (35/50#)
-> Remaining Time = Double Unders/Single Unders
*Score = TOTAL DOUBLE UNDERS/SINGLE UNDERS*
Gymnastics
EMOTM 7 Minutes of:
4-6 Strict OR Weighted Tricep Dips (Off Boxes/Paralettes)
061322
Strength
Front Squat 5×5 @ 85%
MetCon
For Time:
15 Squat Snatches (65/95#)
15 Pullups
12 Squat Snatches (75/115#)
12 CTB Pullups
9 Squat Snatches (95/135#)
9 BMU
061122
MetCon
“Filthy Fifty”
50 Box Jumps (20/24″)
50 Jumping Pullups
50 KB Swings (.5/1 Pood)
50 Steps Walking Lunge
50 Knees To Elbows
50 Push Press (Bar)
50 GHD Back Extensions/Good Mornings (Bar)
50 Wall Balls (W: 14/9 M: 20#/10′)
50 Burpees
50 Double Unders
[40 Minute Time Cap]
061022
Strength
On Every 3rd Minute (Ascending Weight) For 15 Minutes Perform:
3 Thrusters (Off Rack)
-> Start @ (75/115#)
MetCon
“Nancy”
5 Rounds For Time of:
400m Run
15 OH Squats (65/95#)
060922
Lift
4 Sets (Ascending Weight/Max Load) of:
3 Snatches + 2 OH Squats + 1 Snatch Balance
[15 Minute Time Cap]
MetCon
For Time:
250 Tuck Jumps
[10 Minute Cap]
Gymnastics
EMOTM 10 Minutes of:
20-30s HSW Practice
060822
MetCon
45 Minute AMRAP of:
5 Wall Walks
40 Wall Balls (W: 14/10 M: 20#/10′)
30 Power Cleans (75/115#)
20 Calories Assault Bike
10 Burpee Ring Muscle Ups
5 Wall Walks
40 Wall Balls (W: 14/10 M: 20#/10′)
30 Front Squats (95/135#)
20 Calories Assault Bike
10 Burpee Ring Muscle Ups
5 Wall Walks
40 Wall Balls (W: 14/10 M: 20#/10′)
30 Squat Cleans (105/155#)
20 Calories Assault Bike
10 Burpee Ring Muscle Ups
060722
MetCon
8 Rounds For Time:
8 Strict HSPU
6 Deadlifts (185/275#)
40 Double Unders
Accessory
EMOTM 7 Minutes of:
4-6 Strict Pullups OR Weighted Pullups
060622
Strength
Back Squat 5×5 @ 80%
MetCon
For Time:
3000m Run
2000m Row
1000m Ski Erg
060422
Olympic Lifting
i) EMOTM 6 Minutes of:
Snatch Deadlift + Muscle Snatch
ii) EMOTM 6 Minutes of:
Snatch Pull + Power Snatch
iii) EMOTM 6 Minutes of:
Snatch High Pull + Squat Snatch
iv) 10 Minutes To Establish:
1RM Snatch
v) EMOTM 6 Minutes of:
Clean Deadlift + Muscle Clean
vi) EMOTM 6 Minutes of:
Clean Pull + Power Clean
vii) EMOTM 6 Minutes of:
Clean High Pull + Squat Clean
viii) 10 Minutes To Establish
1RM Clean
060322
Strength
5 Sets of:
MAX Reps Decline Bench Press (Ascending Weight/Athlete Choice)
*After Every Set Perform 8 Side Lifts*
MetCon
For Time:
100m Run
10 T2B
200m Run
20 T2B
400m Run
30 T2B
800m Run
40 T2B
060222
Lift
4 Sets (Ascending Weight/Max Load) of:
3 Cleans + 2 Front Squats + 1 Jerk
[15 Minute Time Cap]
MetCon
150 DB S2OH (2×35#/2×50#)
[10 Minute Time Cap]
Gymnastics
EMOTM 10 Minutes of:
20-30s HSW Practice
060122
MetCon
20 Rounds For Time of:
1 Rope Climb
2 Power Snatch (95/135#)
3 Box Hops (24/30″)
4 Pistol Squats
[30 Minute Time Cap]
Accessory (Core)
3 Sets of:
15 GHD Situps
30/Side Pike Over Pylon
053122
Strength
5 Sets of:
10 Steps DB Walking Lunge + 10 DB Shrugs
MetCon
For Time:
25 Strict Pullups
50 Ring Rows
75 Bent Over Rows (55/75#)
100 Calorie Row
053022
Strength
Front Squat 4×15 @ 55%
MetCon
10 Rounds of:
4/6 Calorie Assault Bike
4 Tuck Jumps
3×25′ Shuttle Run
4 SA DB Snatch (35/50#)
3×25′ Shuttle Run
4 Burpees
3×25′ Shuttle Run
-90s Rest-
052822
MetCon
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
052722
Strength
On Every 3rd Minute (Ascending Weight) For 15 Minutes Perform:
5 Thrusters
-> Start @ (65/95#)
MetCon
For Time
30 Calories Assault Bike
15 Deadlifts (125/185#)
24 Calories Assault Bike
12 Deadlifts (125/185#)
18 Calories Assault Bike
9 Deadlifts (125/185#)
052622
Lift
4 Sets (Ascending Weights) of:
“Big Clean Complex”
High Hang Clean
Hang Clean
Clean
Push Press
High Hang Clean
Hang Clean
Clean
Push Jerk
High Hang Clean
Hang Clean
Clean
Split Jerk
–> Dropping The Bar AFTER The Overhead Movements Is Permitted
–> Power OR Squat Clean Is Permitted
MetCon
For Time:
150 Box Hops (20/24″)
-> Athletes MUST Jump!!!
[10 Minute Time Cap]
052522
MetCon
On Every 4th Minute For 40 Minutes Complete:
500m Row OR Ski Erg
5 Devils Press (35/50#)
052422
MetCon
“Mini Murph”
For Time:
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run
*No Partitioning Allowed*
052022
MetCon
PARTNER WOD!!!
“You Go, I Go”
60 Rounds For Time of:
1 Power Clean (145/205#)
3 T2B OR Ring Pushups
5 Wall Balls (W:14/9 M: 20#/10′)
*Partner 1 Completes A FULL Round While Partner 2 Rests*
051922
Lift
4 Sets (Ascending Weights) of:
“Big Snatch Complex”
High Hang Snatch
Hang Snatch
Snatch
Snatch Grip Push Press
High Hang Snatch
Hang Snatch
Snatch
OH Squat
High Hang Snatch
Hang Snatch
Snatch
Snatch Balance
–> Dropping The Bar AFTER The Overhead Movements Is Permitted
–> Power OR Squat Snatch Is Permitted
MetCon
For Time:
500 Double Unders/1000 Single Skips
[10 Minute Time Cap]
051822
MetCon
i) “Nate”
20 Minute AMRAP of:
2 Ring Muscle Ups
4 HSPU
6 KB Swings (1.5/2 Pood)
ii) “RCSC Beep Test”
051722
Strength
i) TnG Push Press 5×5 (Ascending)
ii) Leaning Side Raise 3×8/Arm (HEAVY)
MetCon
6 Rounds For Time of:
17 Calorie Row
12 Hang DB Clean & Jerk (35/50#)
7 Box Over Burpees (20/24″)
[20 Minute Time Cap]
051622
Strength
Back Squat 4×15 @ 55%
MetCon
4 Rounds For MAX Reps of:
60s Assault Bike
60s T2B
60s Double Unders
60s Rest
051422
Olympic Lifting
Snatch
i) Snatch Deadlift 3-3-2-1
ii) Power Snatch 3-2-1-1
iii) 3 Sets (Ascending Weight) of:
Power Snatch + OHS (2) + Snatch Balance (2)
Clean & Jerk
i) Clean Deadlift 3-2-1-1
ii) Power Clean 3-2-1-1
iii) 3 Sets (Ascending Weight) of:
Power Clean + Front Squat (2) + Split Jerk (2)
051322
Strength
5 Sets of:
MAX Reps Bicep Curls (45/65#)
-2 Minute Rest-
*Score = TOTAL Reps*
MetCon
“Mini Murph”
For Time:
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run
[30 Minute Time Cap]
051222
Lift
1RM Clean & Jerk
051122
MetCon
For Time:
50 Calorie Assault Bike
50 KB Swings (1.5/2 Pood)
50 Burpee Box Overs (20/24″)
50 Medicine Ball Cleans (14/20#)
50 T2B
50 KB SDHP (1/5/2 Pood)
50 Back Extensions/Supermans/Good Mornings
50 Calories Ski Erg
50 V-Ups
50 Jump & Touch (6/10″)
[50 Minute Time Cap]
051022
Lift
Hang Power Clean 4-4-4-2-2-2 (Ascending)
MetCon
7 Rounds For Time of:
175m Row
12 HSPU
050922
Strength
EMOTM 20 Minutes of:
1 Front Squat @ 85%
MetCon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pullups
050722
MetCon
5 Rounds For Time of:
500m Row
20 Calorie Bike
500m Ski Erg
20 SA Burpees
[50 Minute Time Cap]
050622
Strength
5 Sets of:
MAX Reps Bench Press (55/75#)
-2 Minute Rest-
*Score = TOTAL Reps*
MetCon
3 Rounds For Time of:
400m Run + 3 Rounds “Cindy”
050522
Lift
1RM Split Jerk
[5-3-3-2-1-1-1-1]
MetCon
3 Sets of:
400m Run
-4 Minutes Rest-
*Score = Slowest Time*
050422
MetCon
For Time
200m Run + 10 Pistol Squats
10 Deadlifts (155/225#)
10 HSPU
200m Run + 10 Pistol Squats
9 Deadlifts (155/225#)
9 HSPU
200m Run + 10 Pistol Squats
8 Deadlifts (155/225#)
8 HSPU
*Complete Pattern All The Way Down To 1 For Deadlifts/HSPU*
050322
Lift
Hang Power Snatch 4-4-4-2-2-2 (Ascending)
MetCon
For Time:
50 Calories AB
50 OH Squats (65/95#)
50 Box Hops (20/24″)
*On Every Minute Perform 2 BMUs*
050222
Strength
EMOTM 20 Minutes of:
1 Back Squat @ 85%
MetCon
i) “Grace”
For Time:
30 Clean & Jerks (95/135#)
ii) “Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
043022
Olympic Lifting
Snatch
i) Snatch Grip Push Press 3-3-3
ii) “Loose Grip” Snatch Drop 3-3-3
iii) Snatch 2-2-1-1
Clean & Jerk
i) Clean Pull 3-3-3
ii) Front Squat 3-3-3
iii) Clean & Jerk 2-2-1-1
*EVERYTHING IS FROM THE GROUND*
042922
MetCon
Option #1
For Time:
5 Rounds of:
10 Pullups
10 Calorie Row
5 Rounds of:
20 Pushups
10 Calorie Ski Erg
5 Rounds of:
30 Air Squats
10 Calorie Assault Bike
Option #2
10 Rounds For Time of:
Run (Athlete Choice)
5 Pullups
10 Pushups
15 Air Squats
042822
Lift
1RM Squat Snatch
[5-3-3-2-1-1-1-1-1]
042722
MetCon
Odd Object Obstacle Course
Come To Class To Find Out!!!
042622
Lift
Hang Power Clean 4-4-4-2-2-2 (Ascending)
MetCon
“CrossFit Baseline” (Click To View)
For Time:
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
042522
Strength
Front Squat 4×8 (Ascending)
MetCon
“Karen”
For Time:
150 Wall Balls (W: 14/9 M: 20#/10′)
042322
MetCon
For Time:
5 Wall Walks
30 HSPU
40 T2B
50 SA DB Snatch – L (35/50#)
60 Tuck Jumps
50 SA DB Snatch – R (35/50#)
40 T2B
30 HSPU
5 Wall Walks
[45 Minute Time Cap]
042222
MetCon
“Choose Your Own Murph Adventure”
Come To Class To Find Out The Details!!!!
042122
Lift
1RM Squat Clean [5-3-3-2-1-1-1-1]
MetCon
4 MInute AMRAP of:
Burpee To Target (4/6″)
042022
Lift
EMOTM 12 Minutes of:
1 Split Jerk @ 80%
MetCon
21-15-9 For Time of:
Calories Assault Bike
Deadlifts (155/225#)
Weighted Box Step Overs (2×35#/2×50#)
041922
Lift
Hang Power Snatch 4-4-4-2-2-2 (Ascending)
MetCon
“RCSC Baseline”
For Time:
1000m Row
80 Double Unders
60 Air Squats
40 Pullups
20 Calories Assault Bike
[12 Minute Time Cap]
041822
Strength
Back Squat 4×8 (Ascending)
MetCon
For Time:
50 Double Unders
50 Situps
10 Clean & Jerk (95/135#)
40 Double Unders
40 Situps
8 Clean & Jerk (95/135#)
30 Double Unders
30 Situps
6 Clean & Jerk (95/135#)
20 Double Unders
20 Situps
4 Clean & Jerk (95/135#)
10 Double Unders
10 Situps
2 Clean & Jerk (95/135#)
041422
Lift (Complex)
4 Sets (Ascending Weight) of:
Squat Clean
Front Squat
Hang Squat Clean
Front Squat
Split Jerk
[15 Minute Time Cap]
MetCon
12 Minute AMRAP of:
50 Double Unders
8 CTB Pullups
041222
MetCon
i) 21-15-9 For Time of:
Thrusters (55/75#)
T2B
[10 Minute Time Cap]
ii) For Time:
50 SA DB Snatches (20/35#)
25 Burpees
50 SA DB Snatches (35/50#)
25 Burpees
50 SA DB Snatches (50/70#)
25 Burpees
[15 Minute Time Cap]
041122
Strength
“CrossFit Total” (Click To View Breakdown)
For MAX Weight:
1RM Strict Press
1RM Back Squat
1RM Deadlift
040822
MetCon
For Time:
500 High Knees
Immediately Into…
“Hard Cindy”
20 Minute AMRAP of:
5 Strict Pullups
10 Deficit Pushups (25/45# Plates)
15 Back Squats (Bar)
Immediately Into…
500 High Knees
[40 Minute Time Cap]
040722
Lift
EMOTM 20
Minutes of:
1 Snatch @ 80%
► Power OR Squat Snatch
► ‘Wave’ Option Available
Accessory
3 Sets of:
12 Reverse Hypers
12 Banded Good Mornings
12 Swimmers (Per Side)
30s Superman Hold
040622
Lift (Endurance)
15 Minutes To Complete:
50 Hang Power Clean (45/65#)
50 Hang Power Clean (65/95#)
50 Hang Power Clean (95/135#)
MAX Hang Power Clean (125/185#)
MetCon
12 Minutes To Complete:
100/120 Calorie Row
*MAX Ring Rows With Remaining Time*
040522
Strength (Endurance)
15 Minutes To Complete:
50 Push Press (35/45#)
50 Push Press (55/75#)
50 Push Press (75/115#)
MAX Push Press (105/155#)
MetCon
12 Minutes To Complete:
90/110 Calories Ski Erg
*MAX Ring Dips With Remaining Time*
040422
Strength (Endurance)
15 Minutes To Complete:
50 Back Squats (65/95#)
50 Back Squats (95/135#)
50 Back Squats (125/185#)
MAX Back Squats (155/225#)
MetCon
12 Minutes To Complete:
80/100 Calories Assault Bike
*MAX DUs With Remaining Time*
040222
MetCon
For Time:
40 Box Jump Overs (20/24″)
40 Cal Assault Bike
40 Burpees
40 Box Jump Overs (20/24″)
40 Calories Ski Erg
40 Burpees
40 Box Jump Overs (20/24″)
40 Calories Rower
40 Burpees
040122
MetCon
For Time/Total Reps of:
Buy In: 25 Pullups/50 Pushups
Immediately Into…
“Dumbbell Cindy”
20 Minute AMRAP of:
5 DB Bent Rows (35/50#)
10 DB Chest Press (20/35#)
15 DB Front Squat (10/25#)
Immediately Into…
Cashout: 25 Pullups/50 Pushups
► AMRAP Starts Once The Athlete Completes “Buy In”
► Time STOPS Once The Athlete Finishes “Cashout”
► Score = Total WOD Duration + “Dumbbell Cindy” Rounds
033122
Lift
On Every Minute For 20 Minutes Perform:
1 Clean & Jerk @ 80%
► Power OR Squat Clean
► Split OR Push Jerk
Accessory (Core)
3 Sets of:
12 GHDSU
12 V-Ups
12 Hollow Rocks
30s Hanging L-Sit
033022
MetCon
3 Rounds For Time of:
40 Calorie Assault Bike
40 HSPU
40 Pistol Squats
[30 Minute Time Cap]
032922
Strength
Superset 4 Sets (Ascending Weight) of:
8 Seated Strict Press
8 Seated DB Arnold Press
8 Lateral Raises
MetCon
21-15-9 For Time of:
Squat Snatch (55/75#)
Lateral Bar Over Burpees
Back Extensions
032822
Strength
15 Front Squat @ 55%
15 Front Squat @ 60%
15 Front Squat @ 65%
MetCon
“Jackie”
For Time:
1000m Row
50 Thrusters (Bar)
30 Pullups
032622
MetCon
In Teams Of 2 Complete For Time:
40 Snatches (75/115#)
20 Synchro Bar Facing Burpees
40 Clean & Jerk (75/115#)
20 Synchro Bar Facing Burpees
40 Snatches (95/135#)
20 Synchro Bar Facing Burpees
40 Clean & Jerk (95/135#)
20 Synchro Bar Facing Burpees
40 Snatches (105/155#)
20 Synchro Bar Facing Burpees
40 Clean & Jerk (105/155#)
20 Synchro Bar Facing Burpees
40 Snatches (125/185#)
20 Synchro Bar Facing Burpees
40 Clean & Jerk (125/185#)
20 Synchro Bar Facing Burpees
40 Snatches (145/205#)
20 Synchro Bar Facing Burpees
40 Clean & Jerk (145/205#)
20 Synchro Bar Facing Burpees
[45 Minute Time Cap]
MetCon
“Barbell Cindy”
20 Minute AMRAP of:
5 Bent Over Rows (75/115#)
10 Bench Press (65/95#)
15 Front Squat (55/75#)
Accessory
EMOTM 12 Minutes of:
Odd: 1-3 Rope Climbs/Rope Pulls
Even: 30′ HSW/30s HSW Practice
032422
Lift
EMOTM 12 Minutes of:
Odd: 3 Snatch Balance
Even: 2 Pause Power Snatch (5s Pause In Catch/Power Position)
MetCon
14 Minute AMRAP of:
40 Double Unders
6 Hang DB Clean & Jerk – L (35/50#)
6 Hang DB Clean & Jerk – R (35/50#)
032322
MetCon
20 Rounds For Time of:
8 Wall Balls (W: 14/9 M: 20#/10′)
8 T2B
8 Calorie Row
[45 Minute Time Cap]
032222
Gymnastics
EMOTM 12 Minutes of:
Odd: MAX UB BMU
Even: MAX UB HSPU
MetCon
7 Rounds of:
4/6 Calories Assault Bike
5 Shuttle Sprint (25′)
6 KB SDHP (1.5/2 Pood)
5 Shuttle Sprints (25′)
6 Tuck Jumps
5 Shuttle Sprints (25′)
-1 Minute Rest-
*Score = Slowest Time*
032122
Strength
15 Back Squat @ 55%
15 Back Squat @ 60%
15 Back Squat @ 65%
MetCon
For Time:
60 Deadlifts (105/155#)
45 Hang Power Cleans (105/155#)
30 S2OH (105/155#)
[20 Minute Time Cap]
031922
MetCon
In Teams of 2 Complete For Time:
30 Wall Walks
40 DB S2OH (35/50#)
50 DB Burpee Deadlift (35/50##)
60 Hang DB Clusters (35/50#)
50 DB Burpee Deadlift (35/50#)
40 DB S2OH (35/50#)
30 Wall Walks
[45 Minute Time Cap]
031822
Strength
Bench Press 10-8-6-4-2 (Ascending)
MetCon
Drop Ladder 10 ↓ 1 For Time of:
DB Chest Press (35/50#)
T2B
*After Each Round Perform 25 Double Unders*
031722
Strength
OH Lunge Walk 5×10 (Ascending)
MetCon
5 Rounds of:
350m Ski Erg
-2 Minutes Rest-
*Score = Slowest Time*
031622
MetCon
8 Rounds of:
5 Pullups
10 Pushups
15 Air Squats
-2 Minute Rest-
*Score = Slowest Time*
Accessory
6 Sets of:
30s Weighted Plank (HEAVY)
-Rest As Needed-
031522
Strength
TnG Push Jerk 8-8-8-8-8 (Ascending)
MetCon
5 Sets of:
15/20 Calories Assault Bike
-2 Minutes Rest-
*Score = Slowest Round*
031422
Strength
On Every 3rd Minute For 6 Sets Perform:
1 Pause Front Squat (10s) + 4 Front Squats
MetCon
5 Sets of:
500m Row
-2 Minutes Rest-
*Score = Slowest Time*
031222
MetCon
In Teams Of 2 Complete For Time:
50 Bench Press (95/135#)
75 Wall Balls (W: 14/9 M: 20#/10′)
100 Calories Assault Bike
125 KB SDHP (1/1.5 Pood)
100 Calories Ski Erg
75 Wall Balls (W:14/9 M: 20#/10′)
50 Bench Press (95/135#)
031122
MetCon
For Time:
21 Pullups
42 Double Unders
21 Thrusters (65/95#)
18 CTB Pullups
36 Double Unders
18 Thrusters (75/115#)
15 Bar Muscle Ups
30 Double Unders
15 Thrusters (85/135#)
[12 Minute Time Cap]
031022
Lift
i) Hang Squat Snatch 3×3 (Ascending)
ii) Squat Snatch 3×3 (Ascending)
iii) Hang Squat Clean 3×3 (Ascending)
iii) Squat Clean 3×3 (Ascending)
Accessory
EMOTM 10 Minutes of:
Minute 1: 45s Double Under Practice OR HSW Practice
Minute 2: 45s Pencil Plank (Elbows Touching)
*Repeat 5 Times*
030922
MetCon
5 Rounds For MAX Reps of:
1 MInute Pullups
2 Minutes Pushups
3 Minutes Air Squat
-1 Minute Rest-
Partner Pyramid Shuttle Sprints (12′)
030822
Lift
Split Jerk 3-3-3-3-3 (Ascending)
MetCon
14 Minute AMRAP of:
4 Strict HSPU
4 DB Power Cleans (50/70#)
4 Box Jumps (24/30″)
030722
Strength
On Every 3rd Minute For 6 Sets Perform:
1 Pause Back Squat (10s) + 4 Back Squats
MetCon
10 Minute AMRAP of:
75 Double Unders
20 KB Swings (1.5/2 Pood)
030522
Strength
Front Rack Reverse Lunge 8-8-8-8 (Ascending)
MetCon
2 Rounds For Time of:
1000m Row
40 S2OH (55/75#)
030422
MetCon
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 For Time of:
Deadlifts (155/225#)
Bar Facing Burpees
[10 Minute Time Cap]
030322
Lift
i) BTN Snatch Grip Push Press 4×3 (Ascending)
ii) Muscle Snatch 4×3 (Ascending)
iii) Push Press 4×3 (Ascending)
iv) [Muscle Clean + Strict Press] 4×3 (Ascending)
Gymnastics
HSW Practice – 10 Minutes
030222
MetCon
EMOTM 10 Minutes of:
45s MAX Calories Row
15s REST
Immediately Into:
“Chelsea”
EMOTM 30 Minutes of:
5 Pullups/Ring Rows
10 Pushups
15 Air Squats
*Rx: Perform Every Minute Until Failure, Then Perform Every 2 Minutes*
*Scaled: Perform Every Second Minute*
Strength
i) Deadlift 8×1 (Ascending)
ii) Weighted Glute Bridge 3×5 (Ascending)
MetCon
21-15-9 For Time of:
Power Snatch (75/115#)
T2B
022822
Strength
EMOTM 10 Minutes of:
Min 1/2: 10 Front Squats
Min 3/4: 8 Front Squats
Min 5/6: 6 Front Squats
Min 7/8: 4 Front Squats
Min 9/10: 2 Front Squats
*Ascending Weights EVERY Minute*
MetCon
3 Rounds For Time of:
65 Double Unders
40 Wall Balls (W:14/9 M: 20#/10′)
25 Calories Assault Bike
5 Ring Muscle Ups
[30 Minute Time Cap]
022622
MetCon
In Teams Of 2 Perform:
40 Minute AMRAP of:
1000m Row
50 Deadlifts (155/225#)
1000m Row
50 Clusters (65/95#)
1000m Row
50 Bar Facing Burpees
022522
MetCon
15 Minute AMRAP of:
3 Wall Walks
12 DB Snatches (35/50#)
15 Box Jump Overs (20/24″)
022422
Lift (Technique/Lightweight)
i) EMOTM 10 Minutes of:
Snatch Balance (3)
ii) EMOTM 10 Minutes of:
3-Position Squat Snatch
iii) EMOTM 10 Minutes of:
3-Position Squat Clean
iv) EMOTM 10 Minutes of
Split Jerk (3)
022322
MetCon
60 Rounds For Time of:
1 Pullup
2 Pushups
3 Air Squats
*Every Minute Perform 4 x 25′ Shuttle Sprints *
022222
Strength
On Every 3rd Minute For 5 Sets Perform:
0:00 – MAX REPS Back Squats (65/95#)
3:00 – MAX REPS Back Squats (75/115#)
6:00 – MAX REPS Back Squats (95/135#)
9:00 – MAX REPS Back Squats (105/155#)
12:00 – MAX REPS Back Squats (125/185#)
MetCon
9 Minute AMRAP of:
50 SA DB Snatch (35/50#)
50 Weighted Box Step Up (W: 20/35 M: 20’/50#)
50 HSPU
022022
MetCon
30 Minute AMRAP of:
20 DB Bench Press (35/50#)
20 Burpees
20 Medicine Ball Cleans (14/20#)
Accessory (Core)
EMOTM 8 Minutes of:
Odd: 12 V-Ups
Even: 12 Hanging Straight Leg Raises
021922
Strength
Back Rack Forward Lunges 10-10-10-10-10 (Ascending)
MetCon
For Time:
30-20-10 For Time of:
KB Swings (1/1.5 Pood)
Tuck Jumps OR Star Jumps OR Jumping Jacks (x2)
V-Ups OR Situps
021822
MetCon
For Time:
60 Calorie Row/SE/AB
Immediately Followed By:
5 Rounds of:
10 Pullups
20 Pushups
30 Air Squats
Immediately Followed By:
60 Calorie Row/SE/AB
[45 Minute Time Cap]
021722
Gymnastics
EMOTM 10 Minutes of:
Odd: 20 Hollow Rocks
Even: 10 Pistol Squats
MetCon
10 Rounds For MAX Reps of:
30s Calories Ski Erg
30s Double Unders
30s Rest
021622
Lift
Hang Squat Clean 3-3-3-3 (Ascending)
MetCon
For Time:
100 Box Step Overs (W: 20″/2×25# M: 24″/2×50#)
021522
Strength
i) Deadlift 7×2 (Ascending)
ii) Weighted Glute Bridge 3×5 (Ascending)
MetCon
“Death Race”
5 Rounds For Time of:
10/15 Calories Assault Bike
10 Burpees
[10 Minute Time Cap]
021422
Strength
Back Squat 8×1 (Ascending)
MetCon
2 Rounds For Time of:
14 Devil’s Press (35/50#)
2022m Row
021222
MetCon
10 Rounds For MAX Reps of:
30s Calories Assault Bike
30s Shuttle Sprints (30′)
30s Lunge Walk Steps
30s Push Press (35/45#)
30s Hang Muscle Snatch (35/45#)
30s OH Squats (35/45#)
60s Rest
021122
MetCon
“Cindy”
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Accessory (Core Flow – Partner Work)
4 Sets (From Elbows) of:
30s Plank
30s Plank w/ Weight (Heavy)
30s Side Plank – L
30s Side Plank – R
*Do NOT Rest In Between Plank Variations*
021022
Lift
Hang Squat Snatch 3-3-3-3 (Ascending)
MetCon
15 Minute AMRAP of:
8 HSPU
8 T2B
8 Lateral Box Jump Overs (20/24″)
020922
MetCon
For Time:
2000m Row
60/75 Calories Assault Bike
150 Double Unders
1500m Row
40/50 Calories Assault Bike
100 Double Unders
1000m Row
20/25 Calories Assault Bike
50 Double Unders
[50 Minute Time Cap]
020822
Strength
i) Deadlift 4-4-4-4-4-4 (Ascending)
ii) Weighted Glute Bridge 5-5-5 (Ascending)
Lift
Split Jerk 2-2-1-1-1-1 (Ascending)
020722
Strength
OH Squat 8-8-5-5-3-3(Ascending)
MetCon
For MAX Reps:
“Tabata Barbell”
Deadlift (105/155#)
Hang Power Clean (95/135#)
Front Squat (75/115#)
S2OH (65/95#)
*60s Rest Between Each Tabata*
020522
Strength
DB Hammer Curls
MAX Reps @ (10/20#)
MAX Reps @ (15/25#)
MAX Reps @ (20/30#)
MAX Reps @ (25/35#)
MAX Reps @ (30/40#)
MetCon
5 Rounds For MAX Reps of:
60s Thrusters (75/115#)
60s Bar Facing Burpees
60s Rest
020422
MetCon
Part A
For TOTAL Calories:
120s MAX Calories Assault Bike
120s Rest
90s MAX Calories Assault Bike
90s Rest
60s MAX Calories Assault Bike
60s Rest
30s MAX Calories Assault Bike
30s Rest
Part B
For Time:
200 Pushups
*Every Minute Perform 10 Mountain Climbers (Total NOT Per Side)
[20 Minute Time Cap]
020322
MetCon
45 Minutes To Complete:
1500m Row
60 T2B
1500m Row
60 CTB Pullups
1500m Row
MAX BMUs With Time Remaining
020222
Strength
Strict Press 8-8-6-6-4-4 (Ascending)
MetCon
20 Minute AMRAP of:
8 Calories Ski Erg
12 Wall Balls (W: 14/9 M: 20#/10′)
16 Situps
020122
Strength
i) Deadlift 6-6-6-6-6 (Ascending)
ii) Weighted Glute Bridge 5-5-5 (Ascending)
MetCon
8 Minute AMRAP of:
10 Double Unders
5 Supermans
20 Double Unders
10 Supermans
30 Double Unders
15 Supermans
40 Double Unders
20 Supermans
Etc…
013122
Strength
Back Squat 10-8-6-4-2 (Ascending)
MetCon
3 Rounds For Time of:
30 Box Hops (20/24″)
20 DB S2OH (35/50#)
10 Burpee Deadlifts (35/50#)
012922
Gymnastics
EMOTM 6 Minutes of:
20-30s L-Sit (Rings)
MetCon
“McGhee”
30 Minute AMRAP of:
5 Deadlifts (185/275#)
13 Pushups
9 Box Hops (20/24″)
012822
Strength
Bicep Curls
MAX Reps @ (15/25#)
MAX Reps @ (20/30#)
MAX Reps @ (25/35#)
MAX Reps @ (30/40#)
MAX Reps @ (35/45#)
MetCon
For Time:
100 Pullups
*On Every Minute Perform 15 Double Unders*
[20 Minute Cap]
012722
MetCon
8 Rounds of:
6/8 Calories Assault Bike
6 T2B
8 KB SDHP (1.5/2 Pood)
6 Burpees
-3 Minutes Rest-
*Score = Slowest Round*
012622
Lift (Mechanics)
i) Push Jerk 3-3-3-3 (Ascending)
ii) TnG High Hang Clean Pulls 3-3-3-3 (Ascending)
iii) Hang Clean Pull 3-3-3-3 (Ascending)
iv) Clean Pull 3-3-3-3 (Ascending)
[10 Minutes Per Each Section]
012522
Strength
i) Deadlift 8-8-8-8 (Ascending)
ii) Weighted Glute Bridge 5-5-5 (Ascending)
MetCon
3 Rounds For Time of:
9 Hang Power Snatch (75/115#)
15 Calorie Row
21 Wall Balls (W: 14/9 M: 20#/10′)
012422
Strength
Front Squat 15-15-15 (Ascending)
MetCon
For Time:
10 Clean & Jerk (85/135#)
8 Clean & Jerk (105/155#)
6 Clean & Jerk (125/185#)
4 Clean & Jerk (135/205#)
2 Clean & Jerk (155/225#)
012222
MetCon
PARTNER WOD!!!
i) “Synchro Annie”
50-40-30-20-10 For Time of:
Double Unders
Synchronized Situps
ii) For Time:
100 Leg Lifts (Bum Up)
50 Burpee To Target (4/6″)
100 Dead Bugs (Per Side)
50 Burpee Tuck Jumps
100 V-Ups
50 Burpee Box Jumps (20/24”)
100 Toes To Rings
50 Burpee Box Overs (20/24”)
012122
Strength
DB Chest Press
MAX Reps @ 15/30#
MAX Reps @ 20/35#
MAX Reps @ 25/40#
MAX Reps @ 30/45#
MAX Reps @ 35/50#
MetCon
For Time:
300 Air Squats
*On Every Minute Perform 10 Tuck Jumps*
[20 Minute Time Cap]
012022
MetCon
100 KB Swings (1/1.5 Pood)
80 Deadlifts (95/135#)
60 CTB Pullups
40 Box Step Overs (W: 2×35/20 M: 2×50#/24″)
20 Wall Walks
*Partition As Needed*
[50 Minute Time Cap]
011922
Lift
i) OH Squat 5-5-5 (Ascending)
ii) Snatch Balance 3-3-3 (Ascending)
iii) Snatch Pull 3-3-3 (Ascending/HEAVY)
iv) Squat Snatch 5-3-3-2-2-1-1-1 (Ascending)
011822
Strength
i) Seated Strict Press 10-10-10 (Ascending)
ii) Push Press 6-6-6 (Ascending)
iii) Leaning SA DB Side Raise 3×8 (Per Side)
MetCon
3 Rounds For Time of:
10 Strict Ring Dips
15 Devil’s Press (2×35/2×50#)
10 Strict HSPU
15 Calories Ski Erg
011722
Strength
Back Squat 3-3-3-1-1-1 (Ascending)
MetCon
For Time:
40 Calorie Row
50 Wall Balls (W: 14/9 M: 20#/10′)
60 Double Unders
40 Calorie Assault Bike
50 Wall Balls (W: 14/9 M: 20#/10′)
60 Double Unders
011522
MetCon
30 Rounds For Time of:
1 Rope Climb
3 Box Hops (20/24″)
5 V-Ups
011422
Strength
Bench Press
MAX Reps @ 45/65#
MAX Reps @ 55/75#
MAX Reps @ 65/95#
MAX Reps @ 75/115#
MAX Reps @ 95/135#
MetCon
21-15-9 For Time of:
KB Swings (1.5/2 Pood)
T2B
Deadlifts (125/185#)
011322
Lift
12 Minutes To Establish A Heavy Single of:
Power Clean (3) + Hang Squat Clean (3) + Jerk (3)
MetCon
5 Minute AMRAP of:
35 Double Unders
1 Wall Walk
Accessory (Core)
EMOTM 12 Minutes of:
Odd: 20/Side Wide Leg Pike Over Pylon
Even: 12 Hanging Leg Raise Over Object
011222
Strength
Deadlift
2 @ 75%
2 @ 80%
2 @ 85%
MetCon
10 Rounds For MAX Reps of:
30s Calories Ski Erg
30s Rest
30s DB Thrusters (2x 35/50#)
30s Rest
011122
Lift
Split Jerk 3-2-1-1-1 (Ascending)
MetCon
For Time
15 Squat Snatch (55/75#)
15 CTB Pullups
12 Squat Snatch (65/95#)
12 CTB Pullups
9 Squat Snatch (75/115#)
9 CTB Pullups
6 Squat Snatch (95/135#)
6 CTB Pullups
011022
Strength
Front Squat 5-5-5-3-3-3 (Ascending)
MetCon
i) For Time:
50 Hang Power Cleans (75/115#)
*4 Minute Time Cap*
ii) 8 Rounds of:
6 Calories Assault Bike
4 Burpees
2 Shuttle Sprints (30′)
90s Rest
*Score = Slowest Time*
010822
MetCon
5 Rounds For MAX REPS of:
60s Wall Balls (W: 14/9 M: 20#/10′)
60s Med Ball Cleans (14/20#)
60s Calories Ski Erg
60s KB Swings (1/1.5 Pood)
60s CTB Pullups/Jumping CTB Pullups
60s Rest
Accessory
EMOTM 6 Minutes of:
20/side Pike Over Pylon
010722
Strength
Bench Press 7-7-7-5-5-5 (Ascending)
*1 Wall Walk + 20s HS Hold After Each Set*
MetCon
9-15-21 For Time of:
T2B
HSPU
Hollow Rocks
010622
Lift
EMOTM 10 Minutes of:
Power Snatch + OHS + Squat Snatch
MetCon
For Time:
10 SA DB Cluster – L (35/50#)
20 Bar Facing Burpees
30 Deadlifts (125/185#)
40 Weighted Step Ups (W: 20/35 M: 24″/50#)
50 Calories Assault Bike
40 Weighted Step Ups (W: 20/35 M: 24″/50#)
30 Deadlifts (125/185#)
20 Bar Facing Burpees
10 SA DB Cluster – R (35/50#)
010522
Strength
Push Press 6-6-6-4-4-4 (Ascending)
*After Each Set Perform 6 Plate Front Raises FULL ROM*
MetCon
12 Minute AMRAP of:
40 Double Unders
4 Power Cleans (105/155#)
010422
Strength
Back Squat 5-5-5-3-3-3 (Ascending)
MetCon
3 Rounds For Time of:
500m Row
15 Air Squats
15 Pushups
15 Ring Rows
15 Situps
UNAVAILABLE 102321 – 010322
102221
Strength
Deadlift 7×2 (Ascending/HEAVY)
MetCon
For Time:
Buy In: 25 T2B
3 Rounds of:
15 DB Chest Press (35/50#)
12 HSPU
9 Ring Dips
Cash Out: 25 T2B
102121
Lift (Technique)
EMOTM 10 Minutes of:
Snatch Drop (3)
Lift (Strength)
EMOTM 15 Minutes of:
Snatch Balance + OH Squat
Gymnastics
EMOTM 10 Minutes of:
Odd: 3 BMU OR 20-30s BMU Drill
Even: 15/Side Pike Over Pylon
102021
MetCon
12 Rounds For Time of:
2 KB Turkish Getups (1/1.5 Pood)
6 CTB Pullups
10 Calorie Row
14 KB Swings (1/1.5 Pood)
[50 Minute Time Cap]
101921
Strength
i) Push Jerk 5-5-3-3 (Ascending)
ii) Tricep Kickbacks 10-10-10-10 (Ascending)
MetCon
8 Rounds For Time of:
6 SA Alternating DB Snatch (50/70#)
30 Double Unders
101821
Strength
Back Squat 6×4 (Ascending/HEAVY)
MetCon
4 Rounds For Time of:
8 Hang Power Snatch (75/115#)
2 Rope Climbs
8 OH Squats (75/115#)
2 Wall Walks
101621
MetCon
i) EMOTM 30 Minutes of:
5 Straight Arm Burpees
8 Pushups
10 Air Squats
ii) 21-15-9 For Time of:
Double Unders
Tuck Jumps
iii) “Bring Sally Up”
Plank Edition
101521
Strength
Deadlift 6×4 (Ascending/HEAVY)
MetCon
6 Rounds For Time of:
8 Pullups
8 Power Cleans (75/115#)
8 HSPU
8 Box Hops (20/24″)
101421
Lift (Mechanics)
EMOTM 10 Minutes of:
Tall Split Jerk (3)
Lift (Strength)
EMOTM 15 Minutes (Ascending Weight) of:
Split Jerk (1)
Gymnastics
EMOTM 10 Minutes of:
Odd: 3 RMU OR 20-30s RMU Drill
Even: 20′ HSW OR 20-30s HSW Drill
101321
MetCon
For TOTAL Reps:
7 Minutes Calories Ski Erg
1 Minute Rest
7 Minutes Burpee To Target (6″)
1 MInute Rest
7 Minutes Wall Balls (W:9/14 M: 10//20#)
1 Minute Rest
7 Minutes Weighted Box Overs (W: 20/20 M: 24’/35#)
1 Minute Rest
7 Minutes 150m Shuttle Runs
101221
Strength
Back Squat 5×6 (Ascending)
MetCon
15-12-9-6 For Time of:
Calories Assault Bike
Hang Power Snatch (65/95#)
T2B
100921
MetCon
In Teams Of 2 Complete For TIME/MAX REPS of:
P1: 1000m Row
P2: AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
* AMRAP Length = 1000m Duration
* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)
P1: 1000m Row
P2: AMRAP of:
5 T2B
10 Lunges
15 DB Push Press (35/50#)
* AMRAP Length = 1000m Duration
* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)
P1: 1000m
P2: AMRAP of:
5 Burpees
10 V-Ups
15 Box Hops
* AMRAP Length = 1000m Duration
* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)
100821
Strength
Deadlift 5×6 (Ascending/HEAVY)
MetCon
10 Rounds For Time of:
5 Burpees
25 Double Unders
100721
Lift (Mechanics)
EMOTM 12 Minutes of:
High Hang/Tall Squat Snatch (3)
Lift (Strength)
5 Sets (Ascending Weight) of:
Hang Power Snatch (2) + Power Snatch (2)
100621
MetCon
“What The Helen?!?”
3 Rounds For Time of:
800m Run
42 KB Swings (1/1.5 Pood)
24 Pullups
100521
Strength
i) Behind The Neck Push Press (Snatch Grip) 6-6-6-6
ii) OH DB Tricep Extension 12-12-12-12
MetCon
5 Rounds For Time of:
8 Calories Ski Erg
8 Devils Press (2×20#/2×35#)
8 Ring Dips
8 Supermans
100421
Strength
Back Squat 4×8 (Ascending/Heavy)
MetCon
7 Rounds For MAX REPS of:
20s Assault Bike
20s Tuck Jumps
20s Shuttle Sprints (20′)
-60s Rest-
*Score = Round With Lowest Reps*
100221
MetCon
In Teams Of 2 Complete For Time:
20 Burpees
100 DB Deadlifts (2×35#/2×50#)
20 Burpees
100 DB Power Cleans (2×35#/2×50#)
20 Burpees
100 DB Push Press (2×35#/2×50#)
20 Burpees
100 DB Thrusters (2×35#/2×50#)
20 Burpees
100121
Strength
Deadlift 4×8 (Ascending/Heavy)
MetCon
3 Rounds For Time of:
400m Run
4 x [Squat Snatch + OH Squat] (95/135#)
092921
MetCon
30 Rounds For Time of:
2 Hang Power Cleans (105/155#)
3 T2B
4 Burpee Box Overs (20/24″)
092821
Strength
i) Seated Strict Press 8-8-8-8 (Ascending)
ii) Skull Crushers 8-8-8-8 (Ascending)
MetCon
5 Rounds For Time of:
8 Calories Assault Bike
8 Wall Balls (W: 14/9 M: 20#/10′)
8 HR Pushups
8 SDHP (75/115#)
092721
Strength
Back Squat 3×10 (Ascending/Heavy)
MetCon
21-15-9 For Time of:
KB Swings (1.5/2 Pood)
Burpees
092521
MetCon
5 Rounds For MAX Reps of:
60s Calories Ski Erg
60s Calories Assault Bike
60s Push Press (Bar)
60s KB Swings (1/1.5 Pood)
60s Shuttle Sprints (25′)
60s Rest
092421
Strength
Deadlift 3×10 (Ascending)
MetCon
For Time:
75 Pullups
*Every Drop From The Bar = 1 Wall Walk*
092321
Lift (Mechanics)
EMOTM 12 Minutes of:
High Hang/Tall Squat Clean (3)
Lift (Strength)
5 Sets (Ascending Weight) of:
Hang Power Clean (2) + Power Clean (2)
092221
MetCon
2 Rounds For Time of
250′ SA DB OH Walking Lunge – R (35/50#)
25 SA DB Snatch To Thruster – R (35/50#)
250′ SA DB OH Walking Lunge – L (35/50#)
25 SA DB Snatch To Thruster – L (35/50#)
092121
Lift
Heavy Single of:
Push Press (2) + Split Jerk (2)
MetCon
7 MInute AMRAP of:
25 Double Unders
4 Strict HSPU
092021
Strength
Front Squat 3×15 (Ascending)
MetCon
5 Rounds For Time of:
8 Box Jumps (24/30″)
12 Wall Balls (W: 14/9 M: 20#/10′)
16 Calorie Row
091821
MetCon
i) 5 Rounds For Time of:
10 Back Squats (155/225#)
12 Calories Assault Bike
ii) 5 Rounds For Time of:
3 Bar Muscle Ups
10 Burpee Box Overs (20/24″)
091721
Strength
Superset 3 Sets (Ascending Weights) of:
6 Bent Over Barbell Rows (Pronated Grip)
6 Barbell Shrugs w/ 2s Hold
6/Side SA DB Lawnmowers
6 KB Upright Rows
MetCon
4 Rounds For MAX Reps of:
3 Minute AMRAP of:
5 T2B
5 DB Front Squats (2×35#/2×50#)
–1 Minute Rest Between Rounds-
091621
Lift
i) Snatch Grip Push Press 5-5-5 (Ascending)
ii) Snatch Balance 5-5-5 (Ascending)
iii) Snatch Complex (Heavy Single) of:
Snatch Grip Deadlift
Low Hang Snatch Grip Deadlift (2)
Squat Snatch
091521
MetCon
2 Rounds For Time of:
1000m Row
100 Double Unders
50 Thrusters (45/65#)
50 Burpees
091421
Strength
Push Press 3-3-3-1-1-1 (Ascending)
MetCon
10 Rounds For Time of:
2 Ring Muscle Ups
4 Strict HSPU
6 Pistol Squats
091321
Strength
Back Squat 3×15 (Ascending)
MetCon
3 Rounds For Time of:
400m Run
9 Bar Facing Burpees
6 Power Cleans (125/185#)
3 Rope Climbs
091121
MetCon
45 Minute AMRAP of:
3 Wall Walks/20′ Bear Crawl Laps
6 Pullups/Jumping Pullups
9 Plate GR2OH (35/45#)
12 Lateral Bar Jump Overs (Per Side)
15 Power Cleans (65/95#)
18 Calories AB/SE
21 Double Unders/50 Single Skips
091021
Lift
Clean & Jerk Complex (Heavy Single) of:
Clean Grip Deadlift
Low Hang Clean Grip Deadlift (2)
Low Hang Squat Clean
Jerk
Strength
Superset 3 Sets (Ascending Weights) of:
6 Bent Over Barbell Rows (Supinated Grip)
6 Barbell Shrugs w/ 2s Hold
6/Side SA DB Lawnmowers
6 KB Upright Rows
090921
MetCon
2 Rounds For Time of:
2000m Row
800m Run
40 Calories Assault Bike
20 SA DB Snatches (50/70#)
090821
Strength
Push Press 4-4-4-2-2-2 (Ascending)
MetCon
For Time:
75 HSPU
*On Every Minute Perform 15 Double Unders*
090721
Strength
Front Squat 3×15 (Ascending)
MetCon
For Time:
3 Rounds of:
15 Power Snatches (75/115#)
15 Situps
2 Rounds of:
15 OH Squats (75/115#)
15 V-Ups
1 Round of:
15 Squat Snatch (75/115#)
15 T2B
090321
Strength
Superset 3 Sets (Ascending Weights) of:
8 Bent Over Barbell Row (Pronated Grip)
8 Barbell Shrugs w/2s Hold
8/Side SA DB Lawnmowers
8 KB Upright Rows
MetCon
8 Rounds For Time of:
8 Bar Facing Burpees
6 CTB Pullups
4 Squat Cleans (55/75#)
090221
Lift
Option #1
1RM Snatch
Option #2
i) EMOTM 10 Minutes of:
Power Snatch + Squat Snatch + Snatch Balance (2)
ii) EMOTM 20 Minutes of:
1 Squat Snatch (Wave)
090121
MetCon
“Route 90”
For Time
200 Double Unders (500 Single Skips)
175 Push Press (Bar)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Getups (Bar)
*Partition As Needed*
*ALL Double Unders/Skips MUST Be Completed Before Partitioning*
*50 Minute Time Cap*
083121
Strength
Push Press 5-5-5-3-3-3 (Ascending)
MetCon
21-15-9 For Time of:
Calorie Row
HSPU
KB Deadlifts (2×1.5 Pood/2×2 Pood)
083021
Strength
Back Squat 3×15 (Ascending)
MetCon
3 Rounds For Time of:
20 Calories Assault Bike
25 Wall Balls (W:14/9 M: 20#/10′)
082821
MetCon
In Teams Of 2 Complete For Time:
6 Rounds “Cindy”
2 Rounds “DT”
5 Rounds “Cindy”
2 Rounds “DT”
4 Rounds “Cindy”
2 Rounds “DT”
3 Rounds “Cindy”
2 Rounds “DT”
2 Rounds “Cindy”
2 Rounds “DT”
1 Round “Cindy”
2 Rounds “DT
082721
Strength
Superset 3 Sets (Ascending Weights) of:
8 Bent Over Barbell Rows (Supinated Grip)
8 Barbell Shrugs w/ 2s Hold
8/Side SA DB Lawnmowers
8 KB Upright Rows
MetCon
For Time:
Buy In: 35 Calorie Ski Erg
18 DB Chest Press (35/50#)
3 T2B
15 DB Chest Press (35/50#)
6 T2B
12 DB Chest Press (35/50#)
9 T2B
9 DB Chest Press (35/50#)
12 T2B
6 DB Chest Press (35/50#)
15 T2B
3 DB Chest Press (35/50#)
18 T2B
Cash Out: 35 Calorie Ski Erg
082521
Lift
Option #1
1RM Clean & Jerk
Option #2
i) EMOTM 10 Minutes (Light Weight) of:
Power Clean + Squat Clean + Split Jerk (2)
ii) EMOTM 20 Minutes of:
1 Clean & Jerk (Wave)
082421
Lift
Split Jerk 3-3-3-3-3 (Ascending)
MetCon
For Time:
100 DUs
50 Pullups
100 Dus
50 Box Hops (20/24″”)
100 DUs
082321
Strength
Front Squat 10×3 (Ascending)
MetCon
21-15-9 For Time of:
Calories Assault Bike
KB Swings (1.5/2 Pood)
Supermans
082121
MetCon
In Teams Of 2 Complete 2 Rounds For Time:
1000m Row
50 Burpee Box Hops (20/24″)
1000m Row
50 Clusters (65/95#)
1000m Row
50 Devils Press (35/50#)
082021
Strength
Bench Press 1RM (5-3-2-1-1-1)
MetCon
[9-7-5] x2 For Time of:
Squat Snatch (75/115#)
T2B
081921
Lift (Technique/Light Weight)
i) EMOTM 8 Minutes of:
Snatch Deadlift + Power Snatch + Snatch Balance (2)
ii) EMOTM 8 Minutes of:
Snatch Pull + Power Snatch + Squat Snatch + Snatch Balance
iii) EMOTM 8 Minutes of:
Snatch High Pull + High Hang Squat Snatch (2) + Squat Snatch
Accessory (Core)
3 Sets of:
20 Corkscrew Leg Lifts
20 Hollow Rocks
20 Windshield Wipers
081821
MetCon
40 Minute AMRAP of:
1500m Ski Erg
80 Med Ball Situps (14/20#)
60 Weighted Box Step Overs (W: 2×35#/20″ M: 2×50#/24″)
40 CTB Pullups
20 Power Cleans (125/185#)
081721
Lift
Split Jerk 2-2-2-2-2 (Ascending)
MetCon
5 Rounds For Time of:
2 Wall Walks
4 SA DB Snatch To Thruster (35/50#)
6 Lateral Burpees
081621
Strength
Back Squat 10×3 (Ascending)
MetCon
For Time:
2000m Row
081421
Strength
Superset 3 Sets (Ascending Weight) of:
8 Strict Press
8 Arnold Press
MetCon
“Dirty Thirty”
30 Box Jumps (20/24″)
30 Jumping Pullups
30 KB Swings (1/1.5 Pood)
30 Lunges
30 Knees To Elbows
30 Push Press (Bar)
30 Good Mornings (Bar)
30 Wall Balls (W: 24/9 M: 20#/10′)
30 Burpees
30 Double Unders
081321
Strength
5 Sets (Ascending Weight) of:
8 Floor Press
12 OH Pulls
MetCon
21-15-9 For Time of:
OH Squats (65/95#)
Wall Balls (W: 14/9 M: 20#/10′)
V-Ups
*60 Double Unders AFTER Each Round*
081221
Lift (Technique/Light Weight)
i) EMOTM 8 Minutes of:
Clean Deadlift + Power Clean + Jerk (2)
ii) EMOTM 8 Minutes of:
Clean Pull + Squat Clean + Jerk (2)
iii) EMOTM 8 Minutes of:
Clean High Pull + Power Clean + Squat Clean + Jerk
Accessory (Core)
50-40-30-20-10 of:
Russian Twists (15/25#)
Ab Bicycle
*30s Plank Between Each Set*
081121
“The Seven”
7 Rounds For Time of:
7 HSPU
7 Thrusters (95/135#)
7 K2E
7 Deadlifts (165/245#)
7 Burpees
7 KB Swings (1.5/2 Pood)
7 Pullups
081021
Lift
Split Jerk 2-2-1-1-1-1-1 (Ascending)
MetCon
7 Rounds For Time of:
7 Calories Assault Bike
7 Shuttle Sprints (40′)
-1 Minute Rest-
*Score = Slowest Time*
080921
Strength
Front Squat 10×3 (Ascending)
MetCon
14 Minute AMRAP of:
7 T2B
7 Hang DB Clean/Jerk – R (35/50#)
7 Hang DB Clean/Jerk – L (35/50#)
7 Box Hops (20/24″)
080721
MetCon
In Teams Of 2 Perform For Time:
150 Calories Assault Bike
75 Thrusters (65/95#)
150 Calories Ski Erg
75 Thrusters (65/95#)
080621
Strength
Superset 6 Sets (Ascending Weight) of:
5 Wide Grip Block Bench Press
8 Side Lifts
MetCon
For Time:
25 Pullups
5 HSPU
50 Air Squats
20 Pullups
10 HSPU
50 Air Squats
15 Pullups
15 HSPU
50 Air Squats
10 Pullups
20 HSPU
50 Air Squats
5 Pullups
25 HSPU
50 Air Squats
080521
Lift
Snatch Deadlift 3-3-3 (Ascending)
Snatch Pull 2-2-2 (Ascending)
Power Snatch 1-1-1-1-1-1 (Ascending)
080421
MetCon
E3MOM x10
100m Row
35 Double Unders
5 Power Cleans (105/155#)
080321
Strength
Back Squat 10×3 (Ascending)
MetCon
21 Deadlifts (125/225#)
21 Deficit Pushups
15 Deadlifts (185/275#)
15 Deficit Pushups
9 Deadlifts (205/315#)
9 Deficit Pushups
073021
MetCon
For Time:
50 KB Swings (1/1.5 Pood)
–
10 ↓ 1 of:
DB Bent Over Rows (35/50#)
Pushups
–
50 KB Swings (1/1.5 Pood)
–
10 ↓ 1 of:
DB Chest Press (35/50#)
Pullups
–
50 KB Swings (1/1.5 Pood)
072921
Lift
i) Split Jerk 3-2-1-1-1(Ascending)
ii) Power Clean & Jerk 2-2-2-1-1-1 (Ascending)
Odd Objects (LAST DAY!!!)
1RM Clean & Press Axl Bar
072821
MetCon
For Time [50 Minute Cap] of:
10 Wall Walks
30 SA DB Weighted Box Overs – R (35/50#)
50 SA DB Snatch – R (35/50#)
70 Burpees
50 SA DB Snatch – L (35/50#)
30 SA DB Weighted Box Overs – L (35/50#)
10 Wall Walks
072721
Lift
i) Snatch Balance 3×5 (Ascending)
ii) Snatch Pull 3×3 (Ascending)
iii) Snatch 3×3, 3×1 (Ascending)
072621
Strength
Back Squat 5×5 (Ascending)
MetCon
MAX Unbroken Wall Balls (W: 10/9 M: 14#/10′)
-3 Minute Rest-
“Randy”
For Time:
75 Snatches (55/75#)
072421
MetCon
Basic Fitness Testing!!!
-Work In Pairs Of 2
-Partner Judges/Scores Reps & Time
i) MAX Plank (Elbows – CAP 5 Minutes)
ii) MAX Chest To Deck Pushups 60s
iii) MAX Anchored Situps 60s
iv) MAX Air Squats 60s
v) MAX Broad Jump (5 Attempts)
vi) MAX Vertical Jump (5 Attempts)
vii) “RCSC Beep Test”
072321
MetCon
In Teams Of 2 Complete For Time:
Buy In: 50 Tandem Wall Balls (Team Choice)
100 Bench Press (75/115#)
100 Thrusters (65/95#)
100 Hang Squat Cleans (55/75#)
Cash Out: 50 Tandem Wall Balls (Team Choice)
072221
Odd Objects
i) 5 Rounds For Time [15 Minute Time Cap] of:
8/12 Tire Flips
200m Sandbag Run
ii) 5 Rounds For MAX WEIGHT of:
50′ Sled Push OR Pull
-2 Minutes Rest-
iii) For MAX Steps [15 Minute Time Cap] of:
Fat Grip Farmer Carry (35/50#)
072121
MetCon
1 Round For MAX Reps of:
2 Minutes Assault Bike Calories
2 Minutes Box Hops (20/24″)
2 Minutes Knees To Elbows
2 Minutes 40′ Bear Crawl Laps
2 Minutes Alternating Pistol Squats/Bulgarian Split Squats
2 Minutes Ski Erg Calories
2 Minutes Walking Lunges
2 Minutes Jumping Pullups
2 Minutes DB Power Cleans (20/35#)
2 Minutes HSPU
2 Minutes 40′ Shuttle Sprints
2 Minutes Tuck Jumps
2 Minutes Bar Muscle Ups/Jumping Bar Muscle Ups
2 Minutes Wall Walks
2 Minutes Rope Climbs/Rope Pulls
072021
MetCon
For Time:
100 Double Unders
75 Strict Press (Bar)
50 HR Pushups
5 Clean & Jerk (95/135#)
100 Double Unders
75 Push Press (55/75#)
50 Ring Pushups
5 Clean & Jerk (105/155#)
100 Double Unders
75 Push Jerk (65/95#)
50 Ring Dips
5 Clean & Jerk (125/185#)
071921
MetCon
On Every 3rd Minute Perform (Circuit Style):
0:00- 3:00: 20 Back Squats (65/95#)
3:00-6:00: 20 Burpees
6:00-9:00: 500m Row
*Repeat For 6 Sets*
071721
MetCon
“Squat Quadrant”
For Time:
50 Back Squats (Bar)
1km Run
50 Front Squats (Bar)
1km Run
50 OH Squats (Bar)
1km Run
50 Zercher Squats (Bar)
1km Run
071621
Strength
i) 5 Sets (Ascending Weight) of:
8 Bent Over Rows + 8 Barbell Shrugs
ii) EMOTM 6 Minutes of:
30s Bent Over Flies
30s Rest
MetCon
“Death By…”
3 Burpees + 3 Wall Balls (W: 14/9 M: 20#/10′)
*Increase ONLY Wall Balls By 1 Rep Each Minute Until Failure Within The Minute*
071521
Odd Objects
i) 5 Sets (Ascending Weight) of:
10 Axl Bar Deadlifts
ii) 5 Sets (Ascending Weight) of:
40′ OH Lunge Walk
iii) 5 Sets (Ascending Weight) of:
60s SA Fat Grip DB Clean & Jerk – L
60s SA Fat Grip DB Clean & Jerk – R
60s Rest
iv) 40′ Shuttle Sprint Pyramid
071421
MetCon
30 Rounds For Time of:
2 CTB Pullups
4 KB Thrusters (.5/1 Pood)
6 Calorie Row
071321
Lift
Snatch 3-3-2-2-1-1-1-1-1 (Ascending)
MetCon
8 Minute AMRAP of:
6 Calories Assault Bike
4 Burpee Deadlifts (20/35#)
071221
Strength
Back Squat 10-10-10-10-10 (Ascending)
MetCon
5 Rounds For Time:
12 Hang Power Cleans (105/155#)
8 T2B
071021
MetCon
OPTION 1:
“Mini Murph”
1km Run
50 Pullups
100 Pushups
150 Air Squats
1km Run
OPTION 2:
“Kelly”
5 Rounds For Time of:
400m Run
30 Wall Balls (W: 14/9 M: 20#/10′) OR 30 KB Swings (1/1.5 Pood)
30 Box Hops (20/24″)
070921
Strength
i) Bench Press 10-8-6-4-2 (Ascending)
ii) EMOTM 6 Minutes of:
30s MAX REPS Chest Flies
MetCon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pullups
070821
Odd Objects
i) Fireman Sled Drag
ii) Tractor Tire Obstacle
iii) Barbell Farmer Carry
*Standards/Protocol Explained IN CLASS*
MetCon
“Grace”
For Time:
30 Clean & Jerks (95/135#)
070721
MetCon
i) “Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
ii) “Nancy”
5 Rounds For Time of:
400m Run
15 OH Squats (65/95#)
070621
Skill (20 Minutes)
Kipping Handstand Pushup
Lift
EMOTM 10 Minutes of:
2-Position Snatch
MetCon
“Diane”
21-15-9 For Time of:
Deadlifts (155/225#)
HSPU
070521
Strength
i) Back Squat 3×3 @ ~70-80% 1RM
ii) Push Press 3×3 @ ~70-80% 1RM
MetCon
“Jackie”
For Time:
1000m Row
50 Thrusters (Bar)
30 Pullups
063021
MetCon
2 Rounds For Time of:
250m Row
25 Hang DB Clean & Jerk – R (35/50#)
250m Row
25 Hang DB Clean & Jerk – L (35/50#)
250m Row
25 SA DB Front Squat – R (35/50#)
250m Row
25 SA DB Front Squat – L (35/50#)
250m Row
25 SA DB Split Squat Thruster – R (35/50#)
250m Row
25 SA DB Split Squat Thruster – L (35/50#)
062921
Strength
Deadlift 5-5-5-3-3-3 (Ascending)
MetCon
21-15-9 For Time of:
T2B
KB Swings (1.5/2 Pood)
062821
Lift
5 Sets (Ascending Weight) of:
Front Squat (2) + Split Jerk
MetCon
2 Rounds For MAX REPS of:
4 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats
Immediately Into…
6 Minute AMRAP of:
12 Box Hops (20/24″)
6 Thrusters (65/95#)
6 Bar Facing Burpees
*2 Minutes Rest Between Rounds*
062621
Strength
Back Squat 10-10-10-10 (Ascending)
Lift
Snatch 1-1-1-1-1-1-1-1 (Ascending)
062521
MetCon
i) 5 Rounds of:
2 Minute AMRAP:
3 S2OH (75/115#)
3 HR Pushups
-1 Minute Rest-
ii) 4 Rounds of:
3 Minute AMRAP of:
5 Power Cleans (75/115#)
5 Calories Assault Bike
-1 Minute Rest-
iii) 3 Rounds of:
4 Minute AMRAP of:
7 Thrusters (75/115#)
14 Double Unders
-1 Minute Rest-
062421
Odd Objects
i) 400m Empty Sled Pull w/ Farmer Carry
ii) 400m Weighted Wheel Barrow Push
iii) 400m Tire Roll
iv) EMOTM 8 Minutes of:
30s Battle Rope Slams
Accessory (Core)
i) 5 Sets of:
60s Weighted Plank
60s MAX Reps Situps
60s Rest
062321
MetCon
For Time:
Buy In: 60 Wall Balls (W:14/9 M: 20#/10′)
33-27-21-15 of:
Calorie Row
SDHP (65/95#)
Bent Over Rows (65/95#)
Cash Out: 60 Wall Balls (W: 14/9 M: 20#/10′)
062221
Lift
Power Clean 5-5-3-3 (Ascending)
MetCon
8 Rounds For Time of:
12 Deadlifts (105/155#)
6 Burpee Box Hops (20/24″)
062121
Strength (Muscular Endurance)
EMOTM 10 Minutes of:
10-15 Back Squats (55/75#)
MetCon
2 Rounds For Time of:
400m Run
40 HSPU
200m Run
40 SA DB Snatch (35/50#)
061921
Strength
Deadlift 5-5-5-5 (Ascending)
Lift
i) Snatch 3-3-3-3 (Ascending)
ii) Clean & Jerk 2-2-2-2 (Ascending)
061821
MetCon
50 Bench Press (Empty Bar)
10 Burpees
50 Front Squats (Empty Bar)
10 Burpees
50 SA DB Chest Press – L (35/50#)
10 Burpees
50 SA DB Front Squat – L (35/50#)
10 Burpees
50 SA DB Chest Press – R (35/50#)
10 Burpees
50 SA DB Front Squat – R (35/50#)
10 Burpees
50 Bench Press (Empty Bar)
10 Burpees
50 Front Squats (Empty Bar)
10 Burpees
061721
Lift
EMOTM 15 Minutes of:
High Hang Squat Clean (2) + Jerk (2)
MetCon
5 Rounds of:
6 Calories Assault Bike
12 KB Swings (.5/1 Pood)
24 Double Unders
-2 Minutes Rest-
*Score = Slowest Round*
061621
MetCon
5 Rounds For Time of:
500m Row
30 Hang Muscle Snatch (Empty Bar)
30 Box Hops (16/20″)
061521
Strength (Muscular Endurance)
EMOTM 10 Minutes of:
15 Strict Press
MetCon
17 Minute AMRAP of:
200m Run
8 Wall Balls (W: 14/9 M: 20#/10′)
052121
MetCon
Part A – Back
15 Minute AMRAP of:
15 SA DB Chest Press – L
10 Weighted Box Overs – L
5 Suitcase DL Burpees – L
15 SA DB Chest Press – R
10 Weighted Box Overs -R
5 Suitcase DL Burpees -R
Part B – Front
15 Minute AMRAP of:
50 Thrusters (Bar)
50 SDHP (Bar)
50 Tuck Jumps
30 Thrusters (Bar)
30 SDHP (Bar)
30 Tuck Jumps
10 Thrusters (Bar)
10 SDHP (Bar)
10 Tuck Jumps
052021
Odd Objects
i) For Time:
1km Sandbag Run
ii) 6 Sets (Ascending Weight) of:
100′ Sled Push
-2 Minutes Rest-
iii) 6 Sets of:
30s Sledge Hammer Strikes – L
30s Sledge Hammer Strikes – R
30s Rest
Gymnastics
EMOTM 12 Minutes of:
Odd: 14 Pistol Squats (Speed – Alternate Legs Each Minute)
Even: 25/Side Pike Over Pylon
051921
Part A (Running Intervals – Front)
4 Sets of:
250m Run/Sprint
-3 Minute Rest-
Part B (Back)
3 Rounds For Time of:
30 KB Swings (1/1.5 Pood)
10 Hang Power Snatch (65/95#)
051821
Lift
5 Sets (Ascending Weight) of:
Clean (Power OR Squat) + Jerk (3)
MetCon
21-15-9 For Time of:
Wall Balls (W: 14/9 M: 20#/10′)
HSPU
V-Ups
051521
Strength
On Every 2nd Minute For 12 Minutes Perform:
[1 Thruster + 10s OH Hold] x6 (65/95#)
MetCon
As A Group Perform 1200 Calories ACCUMULATED On Any Cardio Machine
*On Every 2nd Minute Perform 5 Burpees*
051421
Strength
5 Sets For MAX Reps of:
30s MAX Front Squats (75/115#)
30s MAX Back Squats (75/115#)
-120s Rest-
MetCon
15 Minute AMRAP of:
12 SA Hang DB Snatch – L (35/50#)
12 SA DB Bent Row – L (35/50#)
12/Side Lateral DB Jump Overs
12 SA Hang DB Snatch – R (35/50#)
12 SA DB Bent Row – R (35/50#)
12/Side Lateral DB Jump Overs
051321
Lift
i) EMOTM 12 Minutes of:
3 High Hang Snatch
ii) EMOTM 6 Minutes of:
5 SPEED Snatch Drops
Odd Objects
i) For Time:
400m Farmer Carry (2×35#/2×50#)
ii) 5 Sets of:
30s MAX Tire Flips
-60s Rest-
051221
MetCon
Part A (Running Intervals – Front)
On Every 3rd Minute For 18 Minutes Perform:
Sprint 150m
Part B (Back)
3 Rounds For Time of:
50 Wall Balls (W; 14/9 M: 20#/10′)
10 Clean & Jerks (95/135#)
050821
Olympic Lifting (2 Hours)
Part A – Snatch (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance
ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)
iii) Snatch Pull 3-3-3-3 (Ascending)
iv) Snatch 3-3-2-2-1-1-1-1 (Ascending)
Part B – Clean & Jerk (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk
ii) Clean Pull 3-3-3-3 (Ascending)
iii) Power Clean & Jerk 2-2-1-1-1 (Ascending)
iv) Clean & Jerk 2-2-1-1-1 (Ascending)
Part C – Accessory (15 Minutes)
i) Back Squat 5-5-5 (Ascending – Large Jumps)
ii) Seated Box Hops 5-5-5 (Ascending)
050721
Strength
i) 4 Sets of:
30s MAX REPS Strict Press (55/75#)
90s Rest
ii) 4 Sets of:
30s MAX REPS Lateral Raise (Athlete Choice)
90s Rest
MetCon
22 Minute AMRAP of:
200m Run
9 T2B
6 Pistol Squats
3 Wall Walks
050621
Plyometrics
i) Ladder Drills + Directional Change Sprints – Coach Led
ii) Superset 4 Sets of:
5 Depth Tuck Jumps
5 Depth Broad Jumps
5 Depth Broad Tuck Jumps
v) MAX Distance Broad Jump 5×1
vi) MAX Distance Single Leg Broad Jumps 3×1 (Per Leg)
MetCon
5 Minute AMRAP of:
MAX Reps Double Unders
050521
MetCon
20 Rounds For Time of:
4 HSPU
6 KB Swings (1.5/2 Pood)
8 Goblet Reverse Lunges (1.5/2 Pood)
Accessory (Core)
EMOTM 8 Minutes of:
20-30s Hanging L-Sit Hold
050421
Lift
Hang Power Snatch 5-5-3-3 (Ascending)
MetCon
Rowing Intervals (Last Week)
1000m Row
4 Minute Rest
1000m Row
4 Minute Rest
1000m Row
4 Minute Rest
2000m Row
050321
Strength
Front Squat 3×10 @ 65%
MetCon
4 Rounds For MAX Reps of:
30s Pullups
60s Thrusters (55/75#)
90s Burpees
120s Calories Assault Bike
050121
Olympic Lifting (2 Hours)
Part A – Snatch (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance
ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)
iii) Snatch Pull 3-3-3-3 (Ascending)
iv) Snatch 3-3-2-2-1-1-1-1 (Ascending)
Part B – Clean & Jerk (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk
ii) Clean Pull 3-3-3-3 (Ascending)
iii) Power Clean & Jerk 2-2-1-1-1 (Ascending)
iv) Clean & Jerk 2-2-1-1-1 (Ascending)
Part C – Accessory (15 Minutes)
i) Back Squat 5-5-5 (Ascending – Large Jumps)
ii) Seated Box Hops 5-5-5 (Ascending)
043021
Strength (Muscular Endurance)
4 Sets of:
30s MAX REPS Push Press (75/115#)
90s Rest
MetCon
i) 15 Minute AMRAP of:
80 Double Unders
50 Alternating SA DB Hang Clean & Jerk (35/50#)
20 Lateral Burpee Over DB
ii) For Time:
100 Weighted SA DB Step Ups (W: 35/20 M: 50#/24″)
042921
Lift
4 Sets (Ascending Weight) of:
TnG Snatch Grip DL (3) + TnG Snatch (3) + OH Squat (3)
Gymnastics
i) EMOTM 7 Minutes of:
2-5 RMU/20-30s RMU Drills
ii) EMOTM 7 Minutes of:
2-5 Strict HSPU/20-30s Strict HSPU Drills
042821
MetCon
3 Rounds For Time of:
800m Run
42 Wall Balls (W:14/9 M: 20#/10′)
8 Deadlifts (225/315#)
[40 Minute Time Cap]
042721
Lift
Hang Power Clean 5-5-3-3 (Ascending)
MetCon
On Every 5th Minute For 4 Sets Perform:
500m Row SPRINT
Accessory
Partner 30′ Shuttle Sprints – Coach Led
042621
Strength
Back Squat 10 @ 55%, 10 @ 65%, 10 @ 75%
MetCon
21-15-9 For Time of:
OH Squats (75/115#)
Ring Dips
DBL DB/KB Deadlift (50/70#)
042421
Olympic Lifting (2 Hours)
Part A – Snatch (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance
ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)
iii) Snatch Pull 3-3-3-3 (Ascending)
iv) Snatch 3-3-2-2-1-1-1-1 (Ascending)
Part B – Clean & Jerk (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk
ii) Clean Pull 3-3-3-3 (Ascending)
iii) Power Clean & Jerk 2-2-1-1-1 (Ascending)
iv) Clean & Jerk 2-2-1-1-1 (Ascending)
Part C – Accessory (15 Minutes)
i) Back Squat 5-5-5 (Ascending – Large Jumps)
ii) Seated Box Hops 5-5-5 (Ascending)
042321
Strength
Close Grip Bench Press 20-15-10-5 (Ascending)
MetCon
20 Minute AMRAP of:
4 SA Alternating DB Snatch (50/70#)
6 T2B
24 Double Unders
042221
Strength
i) TnG Push Press 10-10-10 (Ascending)
ii) Superset 3 Sets of:
12 T-Raises
12 Seated Bent Over Flies
Plyometrics
“Aumell Drill”
-8 Sets
-60s Between Sets
Gymnastics
EMOTM 8 Minutes of:
Odd: 12 Pistol Squats (Speed)
Even: 30′ Handstand Walk/20s HSW Practice
042021
MetCon
For Time:
400m Run
30 Thrusters (75/115#)
30 Pullups
400m Run
20 Thrusters (95/135#)
20 CTB Pullups
400m Run
10 Thrusters (105/155#)
10 BMU
041921
Strength
Front Squat 3×10 @ 60%
MetCon
3 Rounds For Time of:
15 HSPU
12 Squat Cleans (105/155#)
9 Bar Facing Burpees
041721
Part A – Snatch (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance
ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)
iii) Snatch Pull 3-3-3-3 (Ascending)
iv) Snatch 3-3-2-2-1-1-1-1 (Ascending)
Part B – Clean & Jerk (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk
ii) Clean Pull 3-3-3-3 (Ascending)
iii) Power Clean & Jerk 2-2-1-1-1 (Ascending)
iv) Clean & Jerk 2-2-1-1-1 (Ascending)
Part C – Accessory (15 Minutes)
i) Back Squat 5-5-5 (Ascending – Large Jumps)
ii) Seated Box Hops 5-5-5 (Ascending)
041621
Strength
Wide Grip Bench Press 20-15-10-5 (Ascending)
MetCon
For Time:
75 Calories SE
60 SA DB Chest Press – R (35/50#)
45 T2B
60 SA DB Chest Press – L (35/50#)
75 Calories SE
041521
Strength
i) Deadlift 10 @ 50%, 10 @ 60%, 10 @ 70%
ii) Superset 3 Sets of:
10 Good Mornings (Ascending)
15 Reverse Hypers
20 DB Shrugs (Ascending)
Accessory (Core)
EMOTM 8 Minutes of:
20s Hanging Leg Bicycle
041421
MetCon
i) 5 Rounds of:
5 Burpees
3 x 25′ Shuttle Sprints
5 Burpees
3 x 25′ Shuttle Sprints
-2 Minutes Rest-
ii) 5 Rounds of:
5 Calories AB
10 Tuck Jumps
5 Calories AB
10 Tuck Jumps
-2 Minutes Rest-
iii) 5 Rounds of:
60s MAX REPS Rope Climbs
-2 Minutes Rest-
*Score = Slowest Round/Lowest Amount Of Climbs*
041321
Lift
TnG Power Clean 2-2-2-2-2 (Ascending)
MetCon
“Helen Wannabe”
3 Rounds For Time of:
500m Row
16 Alternating Hang DB Clean & Jerk (35/50#)
8 CTB Pullups
041221
Strength
Back Squat 10 @ 50%, 10 @ 60%, 10 @ 70%
MetCon
For Time
21 Hang Power Snatch (65/95#)
50 Double Unders
15 Hang Power Snatch (65/95#)
50 Double Unders
9 Hang Power Snatch (65/95#)
50 Double Unders
15 OH Squats (65/95#)
30 Double Unders
12 OH Squats (65/95#)
30 Double Unders
9 OH Squats (65/95#)
30 Double Unders
041021
Olympic Lifting (2 Hours)
Part A – Snatch (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance
ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)
iii) Snatch Pull 3-3-3-3 (Ascending)
iv) Snatch 3-3-2-2-1-1-1-1 (Ascending)
Part B – Clean & Jerk (45 Minutes)
i) EMOTM 8 Minutes of (Bar):
Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk
ii) Clean Pull 3-3-3-3 (Ascending)
iii) Power Clean & Jerk 2-2-1-1-1 (Ascending)
iv) Clean & Jerk 2-2-1-1-1 (Ascending)
Part C – Accessory (15 Minutes)
i) Back Squat 5-5-5 (Ascending – Large Jumps)
ii) Seated Box Hops 5-5-5 (Ascending)
040921
Strength
TnG Push Press 8-8-8-8 (Ascending)
*After Each Set Perform 12 Plate FULL Front Raises*
MetCon
12 Bar Facing Burpees For Time (90s Cap – ALL OUT!!!)
-Rest 2 Minutes-
MAX Unbroken Reps HSPU (90s Cap – ALL OUT!!!)
-Rest 2 Minutes-
21-15-9 of:
Bar Facing Burpees
Handstand Pushups
*Score = Time/Reps/Time, Respectively*
040821
Lift (Technique)
EMOTM 8 Minutes of:
High Hang Power Snatch (2) + Snatch Balance (2)
MetCon
5 Rounds For Time of:
400m Run
21 Box Overs (20/24″)
15 V-Ups
9 Pullups
040721
Gymnastics
EMOTM 18 Minutes of:
Min 1: 3 RMU/RMU Practice
Min 2: 12 Pistol Squats
Min 3: 25′ HSW/30s HSW Practice
*Repeat 6 Times*
MetCon
16 Minute AMRAP of:
120 Calorie AB/SE/Row
60 Medicine Ball Cleans (14/20#)
30 RIng Dips
040621
Strength
OH Squat 3-3-3-1-1-1 (Ascending)
*12 Sunshine Raises After Each Set*
MetCon
10 Minute AMRAP of:
6 T2B
1 Power Clean (125/185#)
6 T2B
2 Power Cleans (125/185#)
6 T2B
3 Power Cleans (125/185#)
Etc…
040321
Lift
i) Hang Muscle Snatch 3-3-2-2 (Ascending)
ii) Hang Power Snatch 3-3-2-2 (Ascending)
iii) Hang Squat Snatch 3-3-2-2 (Ascending)
Strength
Establish A 10RM of:
Bench Press {5-5-3-3-10-10}
MetCon
“The Chief”
5 Rounds For MAX REPS of:
3 Minute AMRAP of:
3 Power Cleans (95/135#)
6 Pushups
9 Air Squats
-1 Minute Rest Between Rounds-
► Continue Where You Left Off From Previous Round
040121
MetCon
In Teams of 2 Complete:
40 Rounds For Time of:
1 Rope Climb
3 Box Hops (24/30″)
5 Power Snatches (65/95#)
► While Partner 1 Works, Partner 2 Rides Assault Bike
► Score = Time & Calories Assault Bike
033121
Strength
i) Superset 5 Sets (Ascending Weights} of:
8 Bent Over Rows
8/Side SA Lawnmowers
4 Wide Grip Strict Pullups
4 Strict Chinups
ii) 4 Sets of:
20s MAX Plate Leg Extensions
10s Extension Hold
30s Rest
iii) 4 Sets of:
20s MAX DB OR Banded Hamstring Curls
10s Extension Hold
30s Rest
MetCon
7 Minute AMRAP of:
6 KB Swings (1/1.5 Pood)
25′ Bear Crawl
033021
Lift
Snatch 2-2-1-1-1 (Ascending)
MetCon
In Teams Of 2 Complete For Time:
80 Hang DB Clean & Jerk (50/70# – Shared)
100 Double Unders (Each)
60 Goblet Squats (50/70# – Shared)
100 Double Unders (Each)
40 Burpee Deadlifts (2×35/2×50# – Shared)
100 Double Unders (Each)
20 Turkish Getups (35/50# – Shared)
100 Double Unders (Each)
032921
Strength
Front Squat 3-3-3-1-1-1 (Ascending)
MetCon
6 Rounds For Time of:
10 Deadlifts (155/225#)
10 HSPU
032721
Lift
EMOTM 12 Minutes of:
Even: Tall Squat Snatch (5)
Odd: 30s HSW/HS Hold Practice
MetCon
5 Minute AMRAP of:
60/70 Calorie Row
MAX Situps
-1 Minute Rest-
5 Minute AMRAP of:
50/60 Calorie Ski Erg
MAX Situps
-1 Minute Rest-
5 Minute AMRAP of:
40/50 Calorie AB
MAX Situps
*Score = Situps*
032621
Strength
Bench Press
3-3-3-1-1-1 (Ascending)
*Perform 8 Ring Pushups AFTER Each Set*
MetCon
CrossFit Games Open 21.3 & 21.4 (Click To View)
CFG Open 21.3
For Time:
15 Front Squats (65/95#)
30 T2B
15 Thrusters (65/95#)
-Rest 1 Minute-
15 Front Squats (65/95#)
30 CTB Pullups
15 Thrusters (65/95#)
-Rest 1 Minute-
15 Front Squats (65/95#)
30 BMU
15 Thrusters (65/95#)
[15 Minute Time Cap]
►Workout 21.4 Starts Immediately Upon Completing Or Reaching The Time Cap For 21.3
CFG Open 21.4
For Max Load:
Deadlift
Clean
Hang Clean
Jerk
[7 Minute Time Cap]
032521
Strength
i) Deadlift 3-3-3-1-1-1 (Ascending)
ii) Good Mornings 5-5-5 (Ascending)
iii) Seated Box Hops 5-5-5 (Ascending Height)
032421
For Time:
5000m Row
50 Weighted Box Overs (W: 2×35#/20″ M: 2×50#/24″)
032321
Lift
Clean & Jerk
2-2-1-1-1 (Ascending)
MetCon
EMOTM 10 Minutes of:
6 Thrusters (65/95#)
6 Pullups
032221
Strength
Back Squat 3-3-3-1-1-1 (Ascending)
*After Each Set Perform 8/Side Bent Over KB Rows*
MetCon
12 Minute AMRAP of:
80 Wall Balls (W: 14/9 M: 20#/10′)
40 T2B
032021
MetCon
Drop Ladder 10-1 For Time of:
Calories Assault Bike
Deadlifts (95/135#)
Calories Ski Erg
Bench Press (95/135#)
Calories Rowing
Back Squat (95/135#)
Accessory (Core)
5 Sets of:
30s Weighted Plank
60s Rest
031921
Strength
On Every 3rd Minute For 15 Minutes Perform:
3-5 Thrusters (125/185#)
MetCon
CrossFit Games Open 21.2 (Click To View)
For Time:
10 DB Snatches (35/50#)
15 Burpee Box Overs (20/24″)
20 DB Snatches (35/50#)
15 Burpee Box Overs (20/24″)
30 DB Snatches (35/50#)
15 Burpees Box Overs (20/24″)
40 DB Snatches (35/50#)
15 Burpee Box Overs (20/24″)
50 DB Snatches (35/50#)
15 Burpee Box Overs (20/24″)
[20 Minute Time Cap]
031821
Lift
Build To A Heavy Single of:
Squat Snatch + Power Snatch + Snatch Balance
MetCon
16 Minute AMRAP of:
3 Bar Muscle Ups
6 Power Snatches (75/115#)
9 Bar Facing Burpees
031721
MetCon
“Lucky Charms”
For Time:
BUY IN: 2021m Row
3 Rounds For Time of:
17 KB Swings (1.5/2 Pood)
17 KB Goblet Squats (1.5/2Pood)
17 KB SDHP (1.5/2 Pood)
CASHOUT: 2021m Row
031621
Lift
Split Jerk 1-1-1-1-1-1-1 (Ascending)
MetCon
For Time:
5 Power Cleans (105/155#)
5 Hang Squat Cleans (105/155#)
4 Power Cleans (125/185#)
4 Hang Squat Cleans (125/185#)
3 Power Cleans (145/205#)
3 Hang Squat Cleans (145/205#)
2 Power Cleans (155/225#)
2 Hang Squat Cleans (155/225#)
1 Power Clean (165/245#)
1 Hang Squat Clean (165/245#)
031521
Strength
Front Squat 6-6-4-4-2-2 (Ascending)
*After Each Set Perform 8 Seated DB Arnold Press*
MetCon
46-34-22 For Time of:
SA Alternate DB Snatch (35/50#)
Air Squats
031321
MetCon
For Time:
25 Burpees
100 Calorie Row
25 Burpees
100 Calorie AB
25 Burpees
100 Calorie SE
25 Burpees
031221
Strength
Bench Press 6-6-4-4-2-2 (Ascending)
Bicep Curls 6-6-4-4-2-2 (Ascending)
MetCon
CFG Open 21.1
For Time:
1 Wall Walk
10 Double Unders
3 Wall Walk
30 Double Unders
6 Wall Walk
60 Double Unders
9 Wall Walk
90 Double Unders
12 Wall Walk
120 Double Unders
15 Wall Walk
150 Double Unders
18 Wall Walk
180 Double Unders
21 Wall Walk
210 Double Unders
[15 Minute Time Cap]
031121
Strength
Push Press 6-6-4-4-2-2 (Ascending)
MetCon
10 Minute AMRAP of:
75 Double Unders
30 DB Deadlifts (2×35/50#)
75 Double Unders
30 DB Power Cleans (2×35/50#)
75 Double Unders
30 DB Devils Press (2×35/50#)
031021
MetCon
7 Rounds of:
6 Calories Assault Bike
6 Shuttle Sprints (20′)
8 Pullups
8 Shuttle Sprints (20′)
10 Jump & Touch (6″/10″)
10 Shuttle Sprints
-3 Minutes Rest-
*Score = Slowest Round*
Accessory (Core)
EMOTM 8 Minutes of:
Odd: 20/Side Wide Leg Pike Over Pylon
Even: 10/Side Hanging Leg Lift Over Bench
030921
Lift
Build To A Heavy Single of:
Squat Clean + Power Clean + Push Jerk
MetCon
3 Rounds For Time of:
8 Deadlifts (95/135#)
8 HR Pushups
8 Snatches (95/135#)
8 Ring Dips
8 OH Squats (95/135#)
8 HSPU
030821
Strength
Back Squat 6-6-4-4-2-2 (Ascending)
MetCon
4 Rounds of
60s Wall Balls (W: 14/9 M: 20#/10′)
60s Calories Ski Erg
60s T2B
111120
Strength
Deadlift
3×10 @ 40%
2×8 @ 45%
1×6 @ 50%
MetCon
“DT”
5 Rounds For Time of:
12 Deadlifts (105/155#)
9 Hang Power Cleans (105/155#)
6 Push Jerk (105/155#)
111020
Lift
i) Power Clean 4×3 @ 60%
ii) [Clean + Jerk (2)] 4×1 @ 65%
MetCon
6 Rounds For Time of:
14 Calorie Row
14 Wall Balls (W: 14/9 M: 20#/10′)
110920
Strength
i) Back Squat 5×7 @ 50%
ii) Strict Press 3×7 @ 50%
MetCon
3 Rounds For Time of:
15 KB Swings (1.5/2Pood)
15 Ring Dips
110720
MetCon
For Time of:
50 Thrusters (Bar)
50 Calories Row/SE
15 HR Pushups
50 Front Squats (Bar)
50 Calories Row/SE
15 HR Pushups
50 Push Press (Bar)
50 Calories Row/SE
15 HR Pushups
110620
Strength
Incline Bench Press 8-8-8-4-4-4 (Ascending)
*After Each Set Perform 15 Bent Over Flies (Light)*
MetCon
3 Rounds For Time of:
4 Bar Muscle Ups
8 Devils Press (35/50#)
12 T2B
16 Wall Balls (W: 14/9 M: 20#/10′)
110520
Lift
Snatch 6×2 @ 75%
Strength
Back Squat 3×5 @ 75%
110420
Strength
Deadlift
4×10 @ 50%
3×10 @ 55%
2×10 @ 60%
MetCon
4 Rounds For Time of:
200m Run OR 250m Row
20 Lateral Box Overs (16/20″)
10 Deficit HSPU
110320
Lift
i) Power Clean 5×4 @ 75%
ii) [Clean + Jerk (2)] 5×1 @ 80%
110220
Strength
i) Back Squat 10×10 @ 60%
ii) Strict Press 5×10 @ 60%
103120
MetCon
“Hallowod”
For Time:
10 Burpees
31 Russian KB Swings (1.5/2 Pood)
10 Burpees
31 KB Step Ups (20/24″ 1.5/2 Pood)
10 Burpees
31 Push Press (55/75#)
10 Burpees
31 Ring Dips
10 Burpees
31 Wall Balls (W: 14/9 M: 20#/10′)
10 Burpees
31 Med Ball Situps (14/20#)
1031m Row
103020
Strength
i) Tempo SA DB Decline Chest Press (3s ↓, 1s Bottom Hold, Explode ↑) 4×5
ii) Floor Press 4×8 (Ascending)
MetCon
For Time:
Buy In: 50 Calories Assault Bike
100 Double Unders
50/Side SA DB Bent Over Row
100 Double Unders
50 Pullups
Cash Out: 50 Calories Ski Erg
102920
Lift
Snatch 6×2 @ 72.5%
Strength
Back Squat 3×5 @ 72.5%
102820
Strength
Deadlift
4×10 @ 45%
3×10 @ 50%
2×10 @ 55%
MetCon
3 Rounds For Time of:
15 SA Hang DB Clean & Jerk – R (35/50#)
15 SA Hang DB Clean & Jerk – L (35/50#)
12 HR Pushups
9 Box Hops (24/30″)
102720
Lift
i) Power Clean 5×4 @ 72.5%
ii [Clean + Jerk (2)] 5×1 @ 77.5%
102620
Strength
i) Back Squat 10×10 @ 55%
ii) Strict Press 5×10 @ 57.5%
102420
For Time:
Buy In: 1500m Row
5 Rounds of:
27 Double Unders
21 Calorie Row
15 Wall Balls (W: 14/9 M: 20#/10′)
9 DB Power Cleans (35/50#)
Cash Out: 1500m Row
102320
Strength
Superset 5 Sets (Ascending Weight) of:
6 Tempo Bench Press (3s ↓, 1s Bottom Hold, Explode ↑)
6 Bent Over Row
MetCon
6 Rounds For Time of:
7 Calories Assault Bike
7 T2B
7 SA DB Thrusters – L (35/50#)
7 SA DB Thrusters – R (35/50#)
60s Rest
102220
Lift
Snatch 6×2 @ 70%
Strength
Back Squat 3×5 @ 70%
102120
Strength
Deadlift
4×10 @ 40%
3×10 @ 45%
2×10 @ 50%
MetCon
For Time:
40 Burpee Box Overs (20/24″)
30 HSPU
20 CTB Pullups
102020
Lift
i) Power Clean 5×4 @ 70%
ii) [Power Clean + Jerk (2)] 5×1 @ 75%
101920
Strength
i) Back Squat 10×10 @ 50%
ii) Strict Press 5×10 @ 55%
101720
MetCon
For Time:
50 Back Squats (95/135#)
20 Double Unders
40 Deadlifts (95/135#)
40 Double Unders
30 S2OH (95/135#)
60 Double Unders
20 Hang Power Clean (95/135#)
80 Double Unders
10 Clean & Jerk (95/135#)
100 Double Unders
Accessory (Core)
“Tabata Mashup”
Ab Bicycle
Toe Touches
Corkscrew Leg Lifts
Side Plank Reachthroughs (Switch Sides Each Round)
101620
Lift
Snatch 1RM
101520
Strength
Strict Press 3RM
Gymanstics
EMOTM 12 Minutes of:
Odd: 20-40′ HSW/20-30s HSW Practice (Drills)
Even: 3-5 BMUs/20-30s BMU Practice (Drills)
Accessory
Group Stretch (Full Body)
101420
MetCon
i) 7 Rounds For Time of:
250m Row
8 Front Squats (65/95#)
ii) 5 Rounds For Time of:
12 Calories Assault Bike
12 Pistols
iii) 3 Sets of:
60s MAX EFFORT Ski Erg
3 Minutes Rest
101320
Strength
Back Squat 5RM
MetCon
8 Minute AMRAP of:
8 Power Cleans (95/135#)
8 HR Pushups
101220
MetCon
“The Thanksgiving Workout”
For Time:
50 Air Squats
10 Burpees
40 Situps
10 Burpees
30 Lunges
10 Burpees
20 KB Swings (1/1.5 Pood)
10 Burpees
5 Wall Walks
10 Burpees
20 KB Swings (1/1.5 Pood)
10 Burpees
30 Lunges
10 Burpees
40 Situps
10 Burpees
50 Air Squats
101020
MetCon
10 Rounds For Time of:
12 Wall Balls (W: 14/9 M: 20#/10′)
10 Box Hops (20/24″)
8 V-Ups
Gymnastics
EMOTM 10 Minutes of:
Odd: 30s Freestanding Handstand/Headstand Practice
Even: 10 Weighted Pistols (Athlete Choice)
100920
Lift
Clean & Jerk 1RM
100820
Accessory (Shoulder/Hip Health)
Shoulders
Superset 3 Sets of:
12 Lateral Raises
12 Front Raises
12 Sunshine Raises
12 Banded Pull Aparts
12 Banded OH Pull Aparts
12 Banded Face Pulls
60s Elevated Puppy Dog Stretch
60s/Side Banded Tricep Stetch
Hips
Superset 3 Sets of:
15/Side Donkey Kick
15/Side Hydrants
15/Side Side Leg Lifts
15/Side Inner Leg Lifts
60s/Side Pigeon
60s/Side Couch Stretch
100720
Strength
Bent Over Row 4×6 (Ascending)
*After Each Set Perform 3-5 STRICT Chinups*
MetCon
For Time:
500m Row
18 T2B
500m Row
18 KB Swings (1.5/2 Pood)
500m Row
18 Pullups
500m Row
18 KB SDHP (1.5/2 Pood)
500m Row
100620
Strength
Deadlift 5RM
MetCon
5 Minute AMRAP of:
5 Burpees To Target
5 HSPU
100520
Strength
i) Front Squat 4×10 (Ascending)
ii) Push Press 4×3 (Ascending)
MetCon
2 Rounds For Time of:
100 Double Unders
15 SA DB S2OH – R (50/70#)
15 SA DB S2OH – L (50/70#)
100320
MetCon
For Time:
45 Thrusters (Bar)
30 Thrusters (65/95#)
15 Thrusters (95/135#)
5 Squat Clean Thrusters (95/135#)
10 Squat Clean Thrusters (65/95#)
15 Squat Clean Thrusters (Bar)
Accessory
EMOTM 8 Minutes of:
20-30s Handstand Walk Practice/Freestand Handstand Practice
100220
Strength
Close Grip Bench Press 8-8-8-8 (Ascending)
MetCon
14 Minute AMRAP of:
75 Calories Assault Bike
60 Air Squats
45 KB Swings (.5/1 Pood)
30 T2B
15 Deadlifts (185/275#)
100120
Lift
Hang Snatch 2-2-2-2-2-2-2 (Ascending)
Strength
Tempo Lawnmowers (3s ↑, 1s Hold, 3s ↓) 4×5/Arm (Ascending)
093020
MetCon
i) For Time:
60 Calorie Row
1 Round of:
7 Ring Dips
7 CTB Pullups
40 Calorie Row
2 Rounds of:
7 Ring Dips
7 CTB Pullups
20 Calorie Row
3 Rounds of:
7 Ring Dips
7 CTB Pullups
ii) For Time:
125 S2OH (55/75#)
*On Every Minute Perform 5 Box Hops (20/24″)
092920
Lift
Split Jerk 3-3-2-2-1-1-1-1 (Ascending)
MetCon
[9-6-3] x2 For Time of:
Hang Power Cleans (125/185#)
Deficit HSPU
092820
Strength
Back Squat 4×10 (Ascending)
MetCon
On Every 3rd Minute For 21 Minutes:
16 Wall Balls (W: 14/9 M: 20#/10′)
8 Bar Facing Burpees
092620
MetCon
“The One Large”
50 Pullups
100 HR Pushups
200 Situps
300 Air Squats
200 Situps
100 HR Pushups
50 Pullups
092520
MetCon
For Time:
75 Double Unders
10 Snatches (75/115#)
5 Bar Muscle Ups
75 Double Unders
10 Snatches (95/135#)
5 Bar Muscle Ups
75 Double Unders
10 Snatches (105/155#)
5 Bar Muscle Ups
Accessory
6x45s Weighted Plank (Elbows – Ascending)
092420
i) Push Press 5-5-5-3-3-3 (Ascending)
ii) Bent Over Row (Supinated Grip) 8-8-8-8 (Ascending)
iii) Superset 4 Sets (Ascending Weight) of:
12-10-8-6 Lateral Raises
12-10-8-6 Front Raises
12-10-8-6 Seated Bent Over Flies
12-10-8-6 Bent Over Reverse Raises
092320
Lift
TnG Clean (Power OR Squat) 3-3-3-2-2-2-2 (Ascending)
MetCon
4 Sets of:
60s MAX EFFORT Assault Bike
3 Minutes Rest
092220
Strength
OH Squat [6-4-2] x3
MetCon
21-15-9 For Time of:
Squat Cleans (65/95#)
T2B
091920
MetCon
“The Cass”
In Teams of 2 Perform For Time:
100 Calories Assault Bike/SE/Row (Switch Every 25 Calories – Bar Hang)
150m Farmer Carry (Bar – Each)
100 KB Swings (35/50# – Switch Every 25 Swings – Wall Sit)
150m Farmer Carry (Bar – Each)
100 DB Hang Cleans (35/50# – Switch Every 25 Cleans – Bar Hang)
150m Farmer Carry (Bar – Each)
100 Ring Rows (Switch Every 25 Rows – Wall Sit)
150m Farmer Carry (Bar – Each)
100 Calories Assault Bike/SE/Row (Switch Every 25 Calories – Bar Hang)
091820
Strength
Bench Press 1RM
MetCon
5 Rounds For Time of:
9 Deadlifts (185/275#)
3 Ring Muscle Ups
091720
Lift
Clean & Jerk 1-1-1-1-1-1-1-1 (Ascending)
Gymnastics
EMOTM 8 Minutes of:
3-6 Deficit HSPU/PU (Increase Deficit As Needed)
091620
MetCon
i) 21-18-15-12-9-6-3 For Time of:
Burpees
Calorie Row
ii) 75 Pullups
*On Every Minute [Starting @ 0:00] Perform 8 S2OH (55/75#)*
Accessory (Core)
EMOTM 12 Minutes of:
Odd: 12 Reverse Hypers
Even: 5 Med Ball Keg Toss (Outside – 20#/30#)
091520
Lift
TnG Snatch 3-3-3-2-2-2-2 (Ascending)
MetCon
6 Sets of:
30s MAX EFFORT Assault Bike
120s Rest
091420
Strength
Front Squat [6-4-2] x3 (Ascending)
MetCon
9 Minute AMRAP of:
10 SA DB Snatch (50/70#)
35 Double Unders
091220
MetCon
Basic Fitness Testing!!!
-Work In Pairs Of 2
-Partner Judges/Scores Reps & Time
i) MAX Plank (Elbows – CAP 5 Minutes)
ii) MAX Chest To Deck Pushups 60s
iii) MAX Anchored Situps 60s
iv) MAX Air Squats 60s
v) MAX Broad Jump (5 Attempts)
vi) MAX Vertical Jump (5 Attempts)
vii) “RCSC Beep Test”
091120
Strength
10 Minutes To Establish:
Bench Press 3RM
MetCon
“9/11 Tribute”
For Time:
2001m Run/Row/SE/AB [1.3 Miles]
11 Box Jumps (24/30″”)
11 Thrusters (85/125#)
11 CTB Pullups
11 Power Cleans (115/175#)
11 HSPU
11 KB Swings (1.5/2 Pood)
11 T2B
11 Deadlifts (115/170#)
11 Push Jerks (75/110#)
2001m Run/Row/SE/AB [1.3 Miles] (MUST be different)
091020
MetCon
For Time:
2000m Row
100 Air Squats
1500m Row
75 Situps
1000m Row
50 Box Hops
500m Row
25 CTB Pullups
090920
Lift
Power Snatch + Hang Squat Snatch + Snatch Balance + OH Squat 6×1 (Ascending)
MetCon
15-12-9 For Time of:
Thrusters (95/135#)
T2B
090820
Strength
Back Squat [6-4-2] x3 (Ascending)
MetCon
30-20-10 For Time of:
KB Swings (1/1.5 Pood)
HR Pushups
Calories Assault Bike
090720
MetCon
i) “Saved By The Barbell”
3 Rounds For MAX Reps of:
60s Burpees
60s Wall Balls (W: 14/9 M: 20#/10′)
60s Deadlifts (75/115#)
60s Med Ball Situps (14/20#)
60s Hang Power Cleans (75/115#)
60s Rest
ii) 21-15-9 For Time of:
Double Unders
Tuck Jumps
[90s Time Cap]
iii) “Bring Sally Up” – Back Squat (Bar)
090520
MetCon
In Teams of 2 Complete For Time:
2000m Row (Switch Every 250m)
200 Pushups – Shared
1500m Row (Switch Every 250m)
150 S2OH (55/75#) – Shared
1000m Row (Switch Every 250m)
100 Bench Dips – Shared
500m Row (Switch Every 250m)
50 Burpees – Shared
400m OH Plate Carry (25/45#) – EACH
Accessory
Weighted Plank 5x30s (Ascending Weight – HEAVY)
090420
Strength
Bench Press 5RM
MetCon
“Nancy”
5 Rounds For Time of:
400m Run
15 OH Squats (65/95#)
090320
Strength
i) Deadlift 8×3 (Ascending)
ii) Seated Strict Press 4×3 (Ascending)
Plyometrics
Ladder Drills MAX Effort
[2 Sets/Drill x 7 Drills]
090220
MetCon
10 Rounds For Time of:
8 HSPU
8 SA KB Snatch – L (.5/1 Pood – 25/35#)
8 SA KB Snatch – R (.5/1 Pood- 25/35#)
8 V-Ups
50′ Bear Crawl
ii) 8 Sets of:
20s MAX EFFORT Assault Bike
60s Rest
090120
Lift
Power Clean (2) + Squat Clean Thruster 6×1 (Ascending)
MetCon
“Jackie”
For Time:
1000m Row
50 Thrusters (Bar)
30 Pullups
083120
Strength
OH Squat 10-8-6-4-2 (Ascending)
MetCon
6 Rounds For Time of:
8 Hang Power Clean (105/155#)
8 BF Burpees
082920
MetCon
In Teams of 2 Complete:
0:00-10:00
Establish 2RM Clean (Each)
10:00-20:00
For Time:
100 T2B
*Partner 1 Holds Plank (Elbows) While Partner 2 Works*
20:00-40:00
“Cindy”
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
*Alternating Rounds Per Partner*
082820
MetCon
For Time:
50 Calories Ski Erg
50 SA DB Chest Press (35/50#) – R
50 SA DB Chest Press (35/50#) – L
150 Double Unders
50 SA DB Bent Over Row (35/50#) – R
50 SA DB Bent Over Row (35/50#) – L
50 Calories Ski Erg
Gymnastics
Freestanding Handstand Practice – 10 Minutes
082720
Strength
i) OH Walking Lunge Steps 5×10 (Ascending)
ii) Seated SA Arnold Press w/ OH Hold 4×8/Side
Plyometrics
10 Sets of:
Clip Pick Up (8 Clips – Semicircle)
082620
MetCon
i) 3 Rounds For Time:
2 Rounds of:
9 Deadlifts (65/95#)
6 Power Snatch (65/95#)
3 OH Squats (65/95)
2 Rounds of:
5 HSPU
10 Pistols
15 Pullups
ii) 6 Sets of:
100m Row Sprint
60s Rest
082520
Lift
EMOTM 10 Minutes of:
3-Position Snatch
MetCon
5 Rounds For Time of:
5 Box Over Burpees (20/24″)
10 SA DB Hang Clean & Jerk (35/50#) – L
5 Box Over Burpees (20/24″)
10 SA DB Hang Clean & Jerk (35/50#) – R
082420
Strength
Front Squat 10-8-6-4-2 (Ascending)
MetCon
21-15-9 For Time of:
Calories Assault Bike
KB Swings (1.5/2 Pood)
082220
MetCon – 431 WOD!!!
Complete For Time:
“Portage”
1000′ OH Lunge Walk (25/45#)
Accessory
Partner Shuttle Sprints 1-2-3-4-5-4-3-2-1
082120
MetCon
4 Rounds For Time of:
200m Run
15 Power Cleans (75/115#)
5 Ring Muscle Ups
Gymnastics
EMOTM 12 Minutes of:
Odd: 30′ HSW
Even: 20/Side Pike Over Pylon (Wide Leg)
*Repeat 6 Times*
082020
Strength
i) Snatch Grip Deadlift 5-5-3-3-1-1 (Ascending)
ii) Negative Chinups 5×2 (5-10s Negative)
MetCon (Muscular Endurance)
3 Rounds of:
90s MAX HR Pushups
90s Rest
081920
MetCon
10 Rounds of:
5 Straight Arm Burpees
5×30′ Shuttle Sprint
10 SA Alternating Hang DB Snatch (35/50#)
5×30′ Shuttle Sprint
15 Tuck Jumps
5×30′ Shuttle Sprint
-3 Minute Rest-
081820
Lift
EMOTM 10 Minutes of:
3-Position Clean
MetCon
For Time:
10 Deadlifts (155/225#)
10 T2B
8 Deadlifts (165/245#)
10 T2B
6 Deadlifts (185/275#)
10 T2B
4 Deadlifts (195/295#)
10 T2B
2 Deadlifts (205/315#)
10 T2B
1000m Row
081720
Strength
Back Squat 10-8-6-4-2 (Ascending)
MetCon
EMOTM 10 Minutes of:
30 Double Unders
10 Wall Balls (W: 14/9 M: 20#/10′)
081520
MetCon
In Teams Of 2 Complete For Time:
“Filthy Fifty With A Twisty”
2 Rounds of:
50 Box Hops (20/24″)
50 Jumping Pullups
50 KB Swings (1/1.5 Pood)
50 Steps Walking Lunge
50 K2E
50 Push Press (Bar)
50 Good Mornings (Bar)
50 Thrusters (Bar)
50 Burpees
50 Double Unders
[Both Partners Work AT THE SAME TIME]
Accessory (Core)
4 Sets of:
15 Partner Leg Throwdowns
081420
MetCon
“Grace”
For Time:
30 Clean & Jerk (95/135#)
[9 Minute CAP]
Strength
6 Sets of:
30s MAX Reps DB Chest Press (35/50#)
60s Rest
30s MAX Reps Ring Pushups
60s Rest
081320
Lift
Hang Power Snatch 3-3-3 (Ascending)
MetCon
20 Minute AMRAP of:
100′ Lunge Walk
16 Box Hops (20/24″)
4 Bar Muscle Ups
081220
MetCon
i) “Diane”
21-15-9 For Time of:
Deadlifts (155/225#)
HSPU
ii) 8 Sets of:
250m Row
2 Minutes Rest
Gymnastics
10 Minutes Handstand Walk Practice
081120
Lift
Split Jerk 3-3-2-2-2-1-1-1 (Ascending)
MetCon
4 Rounds of:
60s Calories Assault Bike
60s DB Power Cleans (35/50#)
60s Lateral DB Burpees
60s Rest
081020
Strength
OH Squat [5-3-1] x3 (Ascending)
MetCon
“Helen”
3 Rounds For Time of:
400m Run
21 KB Swings (1/1.5 Pood)
12 Pullups
080820
MetCon
In Teams Of 2 Complete For Time:
100 Double Unders (Each)
150 Thrusters (55/75#) – Shared
75 Double Unders (Each)
125 Hang Power Cleans (65/95#) – Shared
50 Double Unders (Each)
100 Front Squats (75/115#) – Shared
25 Double Unders (Each)
75 Deadlifts (95/135#) – Shared
080720
Strength
Superset 4 Sets (Ascending Weight) of:
8 Tempo Barbell Shrugs
8 Tempo KB Upright Rows
8 Tempo KB Bent Over Rows
8 Wide Grip Strict Pullups
MetCon
“Death By…”
KB Swings (.5/1 Pood)
Goblet Squats (.5/1 Pood)
*Increase 2 Reps Each Minute Until Failure Within The Minute*
080620
MetCon
i) 9 Minute AMRAP of:
40 SA DB Snatch (50/70#)
30 Bench Press (105/155#)
20 Burpee Box Overs (20/24″)
ii) 9 Minute AMRAP of:
40 Calories Assault Bike
30 SA DB OH Squats (35/50# – Switch Arms Every 5 Reps)
20 Ring Dips
Accessory
400m Farmer Carry (Switch Weights After 200m)
►Women: 1 Pood – L Arm/1.5 Pood – R Arm
►Men: 1.5 Pood – L Arm/2 Pood – R Arm
080520
Lift
EMOTM 10 Minutes of:
Snatch Pull (2) + Squat Snatch
MetCon
75 Wall Balls (W: 14/9 M: 20#/10′)
15 T2B
50 Wall Balls (W: 14/9 M: 20#/10′)
20 T2B
25 Wall Balls (W: 14/9 M: 20#/10′)
25 T2B
080420
Strength
Back Squat [5-3-1] x3 (Ascending)
MetCon
For Time
10 Snatches (65/95#)
8 Snatches (75/115#)
6 Snatches (95/135#)
4 Snatches (105/155#)
2 Snatches (125/185#)
800m Run
080320
MetCon
Buy In: 1000m Run
“Tabata Mashup”
(20s Work/10s Rest x8 – Circuit Style)
Pushups
Tricep Bench Dips
Plank Up Downs
Plank Jumps (Elbows)
Grasshoppers
Cash Out: 1000m Run
080120
MetCon
10 Rounds For Time of:
100m Run
10 Air Squats
10 Straight Arm Burpees
10 V-Ups
73120
Strength
Sumo Deadlift 5-5-5-5 (Ascending)
MetCon
14 Minute AMRAP of:
6 SA DB Burpee Deadlift – L (35/50#)
6 SA DB Burpee Deadlift – R (35/50#)
8 SA DB Snatch – L (35/50#)
8 SA DB Snatch – R (35/50#)
10 SA DB Front Squat – L (35/50#)
10 SA DB Front Squat – R (35/50#)
073020
MetCon
i) 5 Sets of:
500m Row OR Ski Erg
3 Minutes Rest
ii) For Time:
50 HSPU
50 Pistol Squats
072920
Strength
Bench Press 8-8-8-6-6-6 (Ascending)
*Immediately After Each Set Perform 10 DB Flies*
MetCon
3 Rounds For Time of:
75 Double Unders
15 Pullups
Accessory
400m KB/DB Farmer Carry (35/50# Per Arm)
072820
Lift
EMOTM 10 Minutes of:
Clean Pull (2) + Squat Clean (2)
MetCon
20 Rounds For Time of:
1 Burpee Ring Muscle Up
3 Box Hops (24/30″)
5 S2OH (95/135#)
072720
Strength
Front Squat [5-3-1] x3 (Ascending)
MetCon
For Time:
10 Cleans (105/155#)
8 Cleans (125/185#)
6 Cleans (145/205#)
4 Cleans (155/225#)
2 Cleans (165/245#)
800m Run
072520
MetCon
In Teams Of 2 Complete For Time:
100 Burpees (Switch Every 5 Reps)
-400m Run w/ Bar-
80 Wall Balls (W: 14/9 M: 20#/10′- Switch Every 10 Reps)
-400m Run w /Bar-
60 Weighted Situps (Switch Every 5 Reps)
-400m Run w/ Bar-
40 Med Ball Cleans (14/20# – Switch Every 10 Reps)
-400m Run w/ Bar-
20 Wall Walks (Switch Every 2 Reps)
-400m Run w/ Bar-
072420
Strength
Deadlift 5×6 @ 60%
MetCon
4 Rounds For Time of:
15 KB Swings (.5/1 Pood)
15 Box Hops (16/20″)
15 Thrusters (Bar)
072320
Strength
Superset 3 Sets (Ascending Weight) of:
10/Side Seated SA DB Arnold Press
10/Side SA DB Lawnmowers
Gymnastics
EMOTM 6 Minutes of:
2-4 BMU OR 3-5 Jumping BMU OR 30s BMU Drill (Glide Kip)
MetCon
3 Rounds For Time of:
100 Single Skips
50 Backwards Skips
20 Pushups
072220
MetCon
50-40-30-20-10 For Time (~75% Effort) of:
Calories AB
Calories Rower
Calories SE
*90s Plank (Elbows) AFTER Each Round*
072120
Lift
Snatch
3×3 (Across)
3×2 (Across)
5×1 (Ascending)
072020
Strength
Back Squat 5×6 @ 70%
MetCon
15-12-9 For Time of:
OH Squats (55/75#)
T2B
SDHP (55/75#)
V-Ups
071820
Gymnastics (Technique)
i) EMOTM 8 Minutes of:
Odd: 5 False Grip Ring Rows
Even: 15-30s Bottom Of Ring Dip Hold
ii) EMOTM 8 Minutes of:
30s RMU Transition Drill
MetCon
“Tabata Mashup”
Russian KB Swings (1.5/2 Pood)
Bench Press (105/155#)
HS Shoulder Taps
SA KB Suitcase Deadlifts (1.5/2 Pood – Switch Arms Each Round)
071720
Strength
Superset 5 Sets (Ascending Weight) of:
8 Power Row
8 SA DB Shrug (Per Side)
MetCon
6 Rounds For Time of:
200m Run
30′ OH SA DB Lunge Walk – L (35/50#)
30′ OH SA DB Lunge Walk – R (35/50#)
50 Double Unders
071620
Strength
Push Press 8-8-6-6-4-4 (Ascending)
MetCon
For Time:
1 ↑ 10 CTB Pullups
10 ↓ 1 Deadlifts (155/225#)
071520
MetCon
6 Rounds of:
8 Calories Assault Bike
6 Box Over Burpees (20/24″)
8 SA DB Snatch (35/50#)
6 Shuttle Sprint (35′)
-2 Minutes Rest-
Accessory
3 Sets of:
15 Barbell Good Mornings
15 GHD Situps (OR Anchored/Weighted)
071420
Lift
Clean & Jerk
3×3 (Across)
2×2 (Across)
5×1 (Ascending)
071320
Strength
Tempo Front Squat 4×5 (5s↓, 2s Bottom Hold, Explosive Accent)
MetCon
500m Row
21 Hang Power Snatch (75/115#)
500m Row
15 Hang Power Snatch (95/135#)
500m Row
9 Hang Power Snatch (105/155#)
071120
Lift (Mechanics/Light)
EMOTM 10 Minutes of:
2-Position Squat Clean + Jerk (2)
MetCon
5 Rounds For Time of:
400m Run
6 Front Squats (125/185#)
071020
MetCon
In Teams of 2 Complete For Time:
100 Bench Press (95/135#)
100 Pushups
100 T2B
100 Situps
100 SA Alternation Hang DB Clean & Jerk (35/50#)
100 Single DB Box Step Ups (W:20″/35# M:24″/50#)
Accessory (Mobility)
Group Stretch (~20 Minutes) – Coach Led
070920
Strength
Deadlift 4-4-4-4-4 (Ascending)
Gymnastics
i) EMOTM 7 Minutes of:
40′ HSW
ii) EMOTM 7 Minutes of:
14 Pistol Squats (7/Side NON Alternating)
070820
MetCon
0:00-4:00
“Light Grace”
30 Clean & Jerks (65/95#)
4:00-10:00
3 Rounds of:
4 BMU
8 Bar Facing Burpees
10:00-18:00
4 Rounds of:
6 Thrusters (65/95#)
12 Calories Assault Bike OR Ski Erg
18:00-28:00
5 Rounds of:
8 SDHP (65/95#)
16 Wall Balls (W:14/9 M: 20#/10′)
070720
Lift
6 Sets (Ascending Weight) of:
Snatch Pull + Power Snatch + Squat Snatch + OH Squat + Snatch Balance
MetCon
7 Minute AMRAP of:
30 Double Unders
6 HSPU
070620
Strength
Temp Back Squat 4×5 (5s↓, 2s Bottom Hold, Explosive Accent)
MetCon
For Time:
750m Row
50 Push Press (Bar)
25 CTB Pullups
50 Push Press (Bar)
750m Row
070420
Strength
“Bro Sesh”
i) EMOTM 8 Minutes of:
40s MAX Reps SA DB Bench Press (Switch Arms Every Minute)
ii) EMOTM 8 Minutes of:
40s MAX Reps BB Bicep Curls
iii) EMOTM 8 Minutes of:
40s MAX SA Bent Over DB Rows (Switch Arms Every Minute)
iv) EMOTM 8 Minutes of:
40s MAX Reps BB Skull Crushers
v) EMOTM 8 Minutes of:
Odd: 40s MAX Pushups
Even: 40s MAX Ring Rows
*Weights Are ATHLETE’S CHOICE*
070320
Lift (Technique – Light)
i) EMOTM 10 Minutes of:
Snatch Pull (2) + Hang Power Snatch (2)
ii) EMOTM 10 Minutes of:
Snatch High Pull (2) + High Hang Squat Snatch (2)
iii) EMOTM 10 Minutes of:
Squat Snatch (2) + Snatch Balance (2)
070220
Strength
i) Push Press 6-6-6-4-4-4 (Ascending)
*After Each Set Perform 5/Side Leaning Lateral Raise*
ii) Deadlift 12-12-12-12 (Ascending)
063020
Lift
6 Sets (Ascending Weight) of:
Clean Pull + Power Clean + Squat Clean + Front Squat + Jerk (2)
Accessory
5 Sets (Ascending Weight) of:
60s Weighted Plank
062920
Strength
OH Squat 6-6-6-4-4-4 (Ascending)
MetCon
[15-12-9] x2
KB Swings (1.5/2 Pood)
Box Hops (20/24″)
062720
MetCon
In Teams Of 2 Complete For Time:
1000m Row (250m/Person)
30 Synchro Thrusters (65/95#)
1000m Row (250m/Person)
40 Synchro Hang Power Cleans (65/95#)
1000m Row (250m/Person)
50 Synchro Bar Facing Burpees
1000m Row (250m/Person)
60/Side Synchro Plank Shoulder Taps
1000m Row (250m/Person)
70 Synchro Air Squats
150 Double Unders (Each)
Accessory
Group Stretch – Coach Led
062620
Strength
i) Block Bench Press 6-6-4-4-2-2 (Ascending)
ii) Bench Press 2xMAX Reps (95/135#)
MetCon
2 Rounds For Time of:
800m Run
50 Wall Balls (W:14/9 M:20#/10′)
062520
Plyometrics
Superset 5 Sets of:
5 Seated Box Hops (Ascending Height)
5/Side Super Mario Jumps (Counterbalance Focused)
5 Broad Jumps (MAX Distance)
MetCon
3 Rounds For MAX Reps of:
5 Minute AMRAP of:
6 Pullups
8 Situps
6 High Pulls (45/65#)
8 V-Ups
-2 Minute Rest BETWEEN Rounds-
062420
MetCon
3 Rounds For Time of:
21 Calories Assault Bike
15 Back Squats (125/185# – From The Floor)
9 Strict HSPU
Gymnastics
EMOTM 15 Minutes of:
Min 1: 40′ HSW
Min 2: 5-10 Strict Ring Dips
Min 3: 25/Side Pike Over Pylon
*Repeat 5 Times*
062320
Lift
Snatch
3×3 (Across)
3×2 (Across)
5×1 (Ascending)
062220
Strength
Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)
MetCon
8 Minute AMRAP of:
8 S2OH (105/155#)
8 T2B
062020
MetCon
In Teams Of 2 Complete For Time:
120 Burpees
120 KB Swings (1/1.5 Pood)
120 KB Goblet Squats (1/1.5 Pood)
120 KB SDHP (1/1.5 Pood)
120 KB Situps
120 Calories Assault Bike/Rower/Ski Erg
RULES:
-While 1 Partner Works, 1 Partner Runs 400m
-Can Be Partitioned
-Try To NOT Share Equipment/Clean Equipment AS NEEDED
061920
Strength
Back Rack Reverse Lunge 4×8 (Ascending)
MetCon
4 Rounds For Time of:
75 Double Unders
12 OH Squats (75/115#)
12 Pushups
061820
Strength
Seated Strict Press 5×5 (Ascending)
Gymnastics
EMOTM 14 Minutes of:
Odd: 4-7 Strict Pullups
Even: 4-7 Strict Handstand Pushups
MetCon
90s MAX Calories Assault Bike
061720
MetCon
For Time
750m Row/Ski Erg
Followed By:
21-15-9 of:
SA Hang DB Snatch – R (35/50#)
SA Hang DB Snatch – L (35/50#)
Lateral Burpees
Followed By:
750m Row/Ski Erg
Followed By:
21-15-9 of:
SA DB Thruster – R (35/50#)
SA DB Thruster – L (35/50#)
DB Facing Burpees
Followed By:
750m Row/Ski Erg
061620
Lift
Clean & Jerk
3×3 (Across)
2×2 (Across)
5×1 (Ascending)
061520
Strength
Front Squat 6×3 (Ascending)
MetCon
2 Rounds For Time of:
35 Wall Balls (W: 14/9 M: 20#/10′)
20 Power Cleans (75/115#)
10 Med Ball Pistol Squats (14/20#)
5 Ring Muscle Ups
061320
MetCon
4 Rounds For Time of:
400m Run
60 Double Unders/120 Skips/60 Jumping Jacks
40 Situps
20 Straight Arm Burpees
Mobility
Coaches Choice
061220
Strength
i) EMOTM 10 Minutes of:
10 Bent Over Rows (85/125#)
ii) EMOTM 10 Minutes of:
10 Bench Press (85/125#)
MetCon
15-12-9 For Time of:
Deadlifts (165/245#)
KB Swings (1.5/2 Pood)
Deficit Pushups
061120
MetCon
“Death By…”
1 Bar Muscle Up + 4 Box Overs (20/24″)
*Add 1 Box Over Each Minute Until Failure*
Gymnastics
EMOTM 12 Minutes of:
Odd: 40′ HSW
Even: 30s L-Sit Hold
061020
Strength
Back Squat 10-10-8-8-6-6-4-4-2-2 (Ascending)
MetCon
For Time:
80 Calories Assault Bike OR 100 Calories SE OR 120 Calories Rower
060920
Strength
Push Press 5×5 (Ascending)
MetCon
10 Rounds For Time (Including Rest) of:
8 Power Snatch (65/95#)
8 Bar Facing Burpees
60s Rest
060820
Lift
Power Clean + Front Squat 6×1 (Ascending)
MetCon
4 Rounds For Time of:
12 T2B
7 SA Hang DB Clean & Jerk – L (50/70#)
7 SA Hang DB Clean & Jerk – R (50/70#)
060620
MetCon
5 Rounds For MAX Reps of:
60s Calories Rower/Assault Bike/Ski Erg
60s KB Swings (1/1.5 Pood)
60s HSPU
60s V-Ups
60s SA Hang KB Snatch (1/1.5 Pood – Alternate Every 5 Reps)
60s Rest
Accessory
Shuttle Sprint Pyramid
060520
Lift
Split Jerk 2-2-2-1-1-1 (Ascending)
MetCon
For Time:
75 Double Unders
25 Thrusters (65/95#)
60 Double Unders
20 Thrusters (65/95#)
45 Double Unders
15 Thrusters (65/95#)
30 Double Unders
10 Thrusters (65/95#)
15 Double Unders
5 Thrusters (65/95#)
060420
Strength
Deadlift 5×5 (Ascending)
MetCon
14 Minute AMRAP of:
9 Pullups
12 SA DB S2OH – L (35/50#)
12 SA DB S2OH – R (35/50#)
15 Box Hops (20/24″)
060320
Lift
EMOTM 12 Minutes of:
3-Position Snatch Wave
MetCon
3 Rounds For Time of:
30 Calorie Row
30 Hang Power Cleans (65/95#)
30 Pushups
060220
Strength
Back Squat 6×3 (Ascending)
MetCon
21-15-9 For TIme:
Wall Balls (W: 14/10 M: 20#/10′)
Burpees
060120
MetCon
For Time:
50 Burpees
50 Air Squats
40 Burpees
40 Pushups
30 Burpees
30 Situps
20 Burpees
20 V-Ups
10 Burpees
10/Side Split Squat Jumps (MAX HEIGHT)
180s Wall Sit
180s Plank (Elbows)
053020/053120
MetCon (Steady State Cardio)
For Time:
Walk OR Run 5km
052920
Strength (Muscular Endurance)
On Every 10th Minute For 50 Minutes Perform:
15 Weighted Glute Bridge (Barbell)
10/Side Renegade Rows (DB/KB/Household Object)
15 Weighted Situps (Anchored – Barbell)
10/Side SA Shrugs (DB/KB/Household Object)
15 Skull Crushers (Barbell)
10/Side SA SL RDL (DB/KB/Household Object)
15 Bicep Curls (Barbell)
10/Side Seated Strict Press (DB/KB/Household Object)
052820
MetCon (Barbell/DB/KB/Household Object)
EMOTM 30 Minutes of:
2 HSPU/Decline Pushups
4 Deadlifts (95/135) OR 8 Deadlifts (Empty Bar/DB/KB/Household Object)
6 Air Squats
Accessory
EMOTM 12 Minutes of:
Odd: 12 Pistol Squats OR 6/Side Bulgarian Lunges
Even: 30-45s Headstand/Teddy Bear Stand/Plank
052720
Lift
i) EMOTM 20 Minutes of:
Barbell + Weights: Snatch
Empty Barbell: 3-Position Snatch
Broomstick/Hockey Stick: 3-Position Snatch + Snatch Balance (2)
ii) EMOTM 20 Minutes of:
Barbell + Weights: Clean & Jerk
Empty Barbell: 3-Position Clean + Jerk
Broomstick/Hockey Stick: 3-Position Clean + Jerk (3)
iii) Pause Back Squat
Barbell + Weights: 5×3 (3s Pause)
Empty Barbell: 5×5 (7s Pause + Jump)
Broomstick/Hockey Stick: 5×7 (10s Pause + Jump)
052620
MetCon (Barbell/KB/DB/Household Object/Rope)
i) EMOTM 18 Minutes of:
Min 1: 15 Muscle Snatch (Barbell)/15 SA DB Snatch OR 15 Hang KB Snatch – Switch Arms Every Round
Min 2: 10 Burpees
Min 3: 5 Turkish Getups (Barbell/DB/KB/Household Object – Switch Arms Every Round)
*Repeat 6 Times*
ii) 4 Rounds For Time of:
100 Single Skips
75 Backwards Skips
50 Double Unders
25 Crossovers
No Rope? No Problem! Go for a 15 Minute Jog, 2 Minutes FORWARDS, 1 Minute BACKWARDS x5
052520
Lift (Barbell/Weights/Broomstick/Hockey Stick)
EMOTM 12 Minutes of:
►Barbell + Weights: Power Clean (2) + Hang Power Clean (2) + Push Press (2)
►Empty Barbell: Muscle Clean (3) + Hang Muscle Clean (3) + Strict Press (2)
►Broomstick/Hockey Stick: Power Clean (3) + Hang Power Clean (3) + Push Press (3)
MetCon (Barbell/DB/KB/Household Object/Pullup Setup)
10 Rounds For Time of:
12 Front Rack Lunges
10 Pullups
052320/052420
MetCon
For Time:
Option #1 – Empty Barbell
2500m Run/Row/Ride/Skateboard/Rollerblade
25 Hang Muscle Cleans
25 Front Squats
25 Strict Press
25 Front Squats
25 Hang Muscle Cleans
2500m Run/Row/Ride/Skateboard/Rollerblade
Option #2 – Kettlebell/Dumbbell
For Time:
2500m Run/Row/Ride/Skateboard/Rollerblade
15 Hang Clean – L
25 SA Front Squat – L
20 SA Strict/Push Press – L
20 SA Strict/Push Press – R
25 Front Squat – R
15 Hang Clean – R
2500m Run/Row/Ride/Skateboard/Rollerblade
052220
Strength (DB/KB/Household Object)
EMOTM 8 Minutes of:
Odd: 30s Bent Over Row – L
Even: 30s Bent Over Row – R
Lift (Barbell/Weights/Broomstick/Hockey Stick)
EMOTM 8 Minutes of:
►Barbell + Weights: 4 TnG Squat Snatch
►Empty Barbell: 6 TnG Squat Snatch
►Broomstick/Hockey Stick: 8 TnG Squat Snatch
MetCon (Barbell/DB/KB/Household Object)
“Barbell Karen”
For Time:
150 Thrusters (Empty Barbell)
052120
MetCon (Rope/Chair/Ledge)
75 Double Unders/Jumping Jacks
75 Air Squats
60 Double Unders/Jumping Jacks
60 Plank Jumps (Elbows)
45 Double Unders/Jumping Jacks
45 Bench Dips
30 Double Unders/Jumping Jacks
30 Plank Up Downs (15/Side)
15 Double Unders/Jumping Jacks
15 Reverse Burpees
Accessory
EMOTM 12 Minutes of:
Odd: 6-12 HSPU
Even: 20/Side Wide Leg Pike Over Object
052020
Lift (Broomstick/Hockey Stick)
EMOTM 10 Minutes of:
High Hang Squat Clean (3) + Pause Split Jerk (3)
MetCon
6 Rounds For MAX Reps of:
3 Minute AMRAP of:
6 HR Pushups
8 Alternating Lunge Jumps
10 V-Ups
-1 Minute Rest-
051920
Strength (Barbell/Weights/KB/DB/Household Object)
6 Sets of:
Option #1 – 60s Floor Press (95/135#)
Option #2 – 60 Floor Press (Empty Barbell)
Option #3 – 60s SA Glute Bridge DB Press (KB/DB/Household Object – Switch Arms Each Round)
-2 Minutes Rest-
MetCon (Barbell/Weights/Broomstick/Hockey Stick)
20 Minute AMRAP of:
200m Run (60s Jog/Walk)
16 OH Squats (65/95)/20 OH Squats (Barbell)/24 OH Squats (Broom Stick/Hockey Stick)
8 Bar Facing Burpees
051620/051720
MetCon
i) “Griff”
For Time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards
–> Wear A Weight Vest If You Have One <–
ii) For Time:
21-15-9 For Time of:
Straight Arm Burpees
Tuck Jumps
[3 Minute Cap – GOOD LUCK!!!]
iii) For Time:
200 Situps
*On Every Minute Starting At 0:00 Perform 10 Plank Out/In Jumps (Elbows)*
051520
Lift (Barbell/Weights/Broomstick/Hockey Stick)
EMOTM 10 Minutes of:
► Barbell + Weights: Clean Pull + Hang Power Clean + Hang Squat Clean + Split Jerk (2)
► Empty Barbell: Clean Pull (2) + Hang Power Clean + Hang Squat Clean (2) + Split Jerk (2)
► Broomstick/Hockey Stick: Clean Pull (2) + Hang Power Clean + Hang Squat Clean (3) + Split Jerk (3)
MetCon (Plate/Pullup Setup/DB/KB)
For Time:
50 Plate GR2OH/KB SDHP/SA DB Cleans
50 Lateral Jumps
10 Rounds of:
8 Pullups
8 Pushups
50 Lateral Jumps
50 Plate GR2OH/KB SDHP/SA DB Cleans (Switch Every 5 Reps)
051420
MetCon (DB/KB/Household Object)
On Every 4th Minute For 28 Minutes Perform:
400m Run (2 Minute Jog/Walk)
20 SA Thrusters (Switch Arms Every 5 Reps)
Accessory (Core)
6 Sets of:
60s Plank (Elbows)
60s Rest
051320
Lift (Broomstick/Hockey Stick/Barbell/Weights)
EMOTM 12 Minutes of:
► Barbell + Weights: 2-Position Snatch + OH Squat (2)
► Empty Barbell: 3-Position Snatch + OH Squat (3)
► Broomstick/Hockey Stick: 3-Position Snatch + OH Squat (4)
MetCon (KB/DB/Household Object/Chair/Ledge/Rope)
“Tabata Mashup”
Bench Dips
Double Unders
SA Alternating Snatch
Goblet Squats
051220
Strength (Barbell/Weights/KB/DB/Household Object)
6 Sets of:
Option #1 – 60s MAX S2OH (65/95#)
Option #2 – 60s MAX S2OH (Empty Barbell)
Option #3 – 60s MAX SA S2OH (DB/KB/Household Object – Switch Arms Each Round)
-2 Minutes Rest-
MetCon
[15-12-9] x2 For Time of:
HSPU/Pushups
Burpees
V-Ups
051120
MetCon (KB/DB/Household Object)
For Time:
50 Wt’d Alternating Forward Lunges
50 KB Swings
50 Wt’d Alternating Forward Lunges
50 KB Deadlifts
50 Wt’d Alternating Forward Lunges
50 Supermans
Accessory (Core)
10 Sets of:
i) 10s Hollow Rock/Hold
10s Rest
ii) 10s Ab Bicyle
10s Rest
iii) 10s Flutter Kicks
10s Rest
050920/051020
MetCon
i) “Surfer On Acid”
3 Rounds For Time of:
400m Run
21 Burpees
ii) For Time:
250 Air Squats
*On Every Minute (Starting @ 0:00) Perform 3 Straight Arm Burpees*
050820
Strength (Barbell/Weights/KB/DB/Plate/Household Object)
10 Sets of:
30s Pronated Bicep Curls
30s Rest
MetCon (Barbell/Weights/KB/DB/Plate/Household Object)
30 Rounds For Time of:
Option #1 – Barbell + Weights
3 Deadlifts
2 Power Cleans
1 Push Jerk
Option #2 – Empty Barbell
5 Deadlifts
4 Muscle/Power Cleans
3 Push/Strict Press
Option #3 – Dumbbell/Kettlebell/Household Object
5 SA Suitcase Deadlift
4 SA Muscle/Power Cleans
3 SA Push/Strict Press
(Switch Arms Every Round)
Option #4 – Plate
8 Deadlifts
8 GR2OH
050720
Gymnastics (Pullup Setup/Household Object/Wall Space)
EMOTM 16 Minutes of:
Min 1: 30-45s Handstand Hold/Inverted Plank
Min 2: 20/Side Pike Over Object
Min 3: 10 Pistol Squats/Sit To Stand
Min 4: 5-10 Negative Pullups (Videos Posted/Watch Demo @ 9am)
*Repeat 4 Times*
MetCon
For Time:
150 Hand Release Pushups
*On Every Minute (Starting @ 0:00) Perform 10 Tuck Jumps*
050620
Lift (Broomstick/Hockey Stick/Barbell/Weights)
i) EMOTM 7 Minutes of:
► Broomstick/Hockey Stick: Snatch Pull (4) + Power Snatch (4)
► Empty Barbell: Snatch Pull (3) + Power Snatch (3)
► Barbell + Weights: Snatch Pull (2) + Muscle Snatch (2)
ii) EMOTM 7 Minutes of:
► Broomstick/Hockey Stick: Power Snatch (3) + Snatch (3) + Snatch Balance (4)
► Empty Barbell: Power Snatch (2) + Snatch (2) + Snatch Balance (3)
► Barbell + Weights: Power Snatch + Snatch + Snatch Balance (2)
MetCon (DB/KB/Household Object)
For Time:
75/Side Mountain Climbers
21 SA Front Squat – L
21 SA Front Squat – R
21 V-Ups
50/Side Mountain Climbers
15 SA Front Squat – L
15 SA Front Squat – R
15 V-Ups
25/Side Mountain Climbers
9 SA Front Squat – L
9 SA Front Squat – R
9 V-Ups
050520
Strength (Barbell/Weights/KB/DB/Household Object/Broom Stick)
5 Sets of:
Option #1 – 60s MAX Deadlifts (95/135#)
Option #2 – 60s MAX Jumping Deadlifts (Bar/KB/DB/Household Object/Broom Stick)
-2 Minutes Rest-
MetCon (Rope/KB/DB/Household Object)
6 Rounds For MAX Reps of:
30s Burpee Suitcase Deadlift – R (KB/DB/Household Object)
30s Double Unders/Skipping/Jumping Jacks
30s Burpee Suitcase Deadlift – L (KB/DB/Household Object)
30s Rest
050420
MetCon (Barbell/KB/DB/Household Object)
For Time:
50 DB/KB/Barbell Lusters
25/Arm SA DB/KB S2OH
40 DB/KB/Barbell Lusters
20/Arm SA DB/KB S2OH
30 DB/KB/Barbell Lusters
15/Arm SA DB/KB S2OH
20 DB/KB/Barbell Lusters
10/Arm SA DB/KB S2OH
10 DB/KB/Barbell Lusters
5/Arm SA DB/KB S2OH
1000m Run/Row/Ride/Skateboard/Rollerblade
050220/050320
MetCon (2 Options)
Option #1: “Zachary Tellier”
For TIme:
10 Burpees
–
10 Burpees
25 Pushups
–
10 Burpees
25 Pushups
50 Lunges
–
10 Burpees
25 Pushups
50 Lunges
100 Situps
–
10 Burpees
25 Pushups
50 Lunges
100 Situps
150 Air Squats
Option #2: “Marguerita”
50 Rounds For Time of:
1 Burpee
1 Pushup
1 Jumping Jack
1 Situp
1 Handstand
050120
MetCon (KB/DB/Household Object)
For Time:
10 Rounds of:
150m Run (30s Run/Walk)
6 SA DB/KB Hang Clean & Jerk – L
6 SA DB/KB Hang Clean & Jerk – R
Immediately Followed By:
10 Rounds of:
150m Run (30s Run/Walk)
6 DB/KB Front Rack Alternate Lunges – L
6 DB/KB Front Rack Alternate Lunges – R
Accessory (Core)
i) Crunch Combo
ii) Froggy Crunch Combo
iii) Leg Lift Combo
043020
Lift (Broomstick/Hockey Stick/Barbell/Weights)
EMOTM 12 Minutes of:
►Broomstick/Hockey Stick: 3 Power Cleans + 5 Jerks*
►Empty Barbell: Power Clean + 5 Jerks*
►Barbell + Weights: Power Clean + 3 Jerks*
*Jerks = Split OR Push*
MetCon (Barbell/Plate/DB/KB/Household Object/Pullup Setup)
10 Minute AMRAP of:
4 Pullups (VIEW VIDEOS BELOW)
8 Upright Rows
12 Bicep Curls
*More Pullup Variations Offered In Tomorrows DEMO Video*
042920
Strength (Barbell/Weights/KB/DB/Household Object/Plate/Broom Stick)
5 Sets of:
Option #1 – 60s MAX Front Squats (95/135#)
Option #2 – 60s MAX Front Squats w/ Empty Bar/DB/KB/Household Object/Plate
Option #3 – 60s MAX Squat Jumps (MAX Vertical Height)
-2 Minutes Rest-
MetCon (DB/KB/Household Object/Chair/Ledge)
10 Minute AMRAP of:
4 Strict HSPU
8/Side DB/KB/Household Object SA Glute Bridge DB Chest Press
12 Bench Dips
042820
MetCon
In Teams Of 2 Complete For Time:
“The 900”
200 Double Unders/500 Skips/200 Jumping Jacks
175 Push Press (Bar/DB/KB/Household Object)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Get-Ups (Bar/DB/KB/Houshold Object)
Accessory (Core)
Hollow Hold/Plank Tabata
042720
Lift (Broom Stick/Hockey Stick/Barbell)
EMOTM 12 Minutes of:
Broom Stick/Hockey Stick: 5 SOTS Press + 5 Snatch Drop
Bar: 3 SOTS Press + 3 Snatch Drop
MetCon (Rope)
12 Rounds For Time of:
200m Run (60s Jog/Walk)
50 Double Unders/100 Skips/50 Jumping Jacks
042520/042620
MetCon (DB/KB/Household Object/Broom Stick/Barbell)
i) EMOTM 10 Minutes of:
[Burpee Complex] x2 –> Video Demo Below
*Perform the entire Burpee Complex TWICE on every minute for 10 minutes*
ii) 3 Rounds For Time of:
10 SA Straight Arm Burpee Deadlift – L
10 SA Straight Arm Burpee Deadlift – R
15 SA S2OH – L
15 SA S2OH – R
20 Broom Stick/Empty Barbell Squat Snatch
20 Pistol Squats –> Video Demo/Modifications Below
60s Plank (Elbows)
042420
MetCon (KB/DB/Box/Chair/Ledge/Bike/Rollerblades/Skateboard)
“Heidi”
23 Minute AMRAP of:
23 Air Squats
23 Pushups
23 KB Swings
23 Lunge Jumps
23 Sit Ups
23 Box Hops
Immediately Followed By:
For MAX Distance (Metres):
23 Minute Run/Row/Walk/Ride/Skate
*Score = Reps + Distance (Metres)*
042320
Strength (Bar/Weights)
5 Sets of:
Option #1 – 60s MAX Back Squats (95/135#) – Bear Complex OR Racked
Option #2 – 60s MAX Back Squats w/ Empty Bar
Option #3 – 60s MAX Squat Jumps (MAX Vertical Height)
-2 Minutes Rest-
MetCon (Pullup Setup/KB/DB/Household Object/Bar)
For Time:
50 Pullups (VIEW VIDEOS BELOW)
40 Goblet Reverse Lunges {KB/DB/Household Object}
30 SDHP {Bar/KB/DB/Household Object}
20 Burpee Broad Jumps (3’/4′)
10 Turkish Getups {DB/KB/Household Object}
*More Pullup Variations Offered In Tomorrows DEMO Video*
042220
Strength (Muscular Endurance – DB/KB/Household Object)
For Time:
60 Bent Over Row For Time – L
60 Bent Over Row For Time – R
[7 Minute Cap]
MetCon (Plate/DB/KB/Household Object/Bar/Weights/Broomstick)
5 Rounds For Time of:
800m Run (4 Minute Jog/Walk)
16 Plate GR2OH/16 SA Alternate DB Snatch/16 Hang KB Snatch (8/Arm)
16 OH Squats (65/95#)/20 OH Squats (Bar)/24 OH Squats (Broomstick)
16 V-Ups
042120
Lift (Broomstick/Bar/Weights)
EMOTM 10 Minutes of:
Broomstick: Squat Clean (3) + Front Squat (3) + Split Jerk (3)
Bar: Squat Clean (2) + Front Squat (2) + Split Jerk (2)
Bar w/ Weights: Squat Clean + Front Squat (2) + Split Jerk
MetCon (Rope/KB/DB/Household Object/Chair/Ledge)
For Time:
60 Double Unders/60 Jumping Jacks
40 HSPU/Seated Strict Press
60 Double Unders/60 Jumping Jacks
40 Pushups
60 Double Unders/60 Jumping Jacks
40 Bench Dips
042020
MetCon (DB/KB/Barbell/Weights/Chair/Step)
i) WOD#3 – “Support Your Local Box” Fundraiser
For Time:
50 DB Deadlifts (35/50#)
50 Abmat Situps
50 Step Ups (20/24″)
50 SA Thrusters (35/50#)
[20 Minute Time Cap]
ii) Drop Ladder 10-1 For Time of:
KB Swings
SA DB/KB Manmakers (Switch Arms Each Round)
041820
MetCon (DB/KB/Household Object)
For Time:
1000m Run
21 SA DB/KB Deadlifts – L
21 SA DB/KB Deadlift – R
15 SA DB/KB Front Squats – L
15 SA DB/KB Front Squats – R
9 SA DB/KB Hang Clean & Jerk – L
9 SA DB Hang Clean & Jerk – R
9 SA DB/KB Deadlifts – L
9 SA DB/KB Deadlift – R
15 SA DB/KB Front Squats – L
15 SA DB/KB Front Squats – R
21 SA DB/KB Hang Clean & Jerk – L
21 SA DB Hang Clean & Jerk – R
1000m Run
041720
Strength (KB/DB/Household Object/Bar/Plate)
Superset 4 Sets of:
20 Preacher Bicep Curls
20 Glute Bridge Hold Skull Crushers
MetCon (DB/KB/Household Object/Bar/Plate)
“Deck Of Cards”
❤️ = Burpees
♣️ = Pushups
♦️ = DB/KB Thrusters
♠️ = Alternating Lunge Jumps (Per Side)
🃏(2) = 40 Tuck Jumps
ALL Aces = 60s Plank
ALL Kings = 60s Wall Sit
• Face Cards = 10 Reps
• Card Number Represent REPS
• Max Time/Card = 30s
041620
MetCon (Bar/Plates/KB/DB/Household Object)
30 Minute AMRAP of:
400m Run (2 Minute Run)
► Option #1 – KB/DB: 7 Deficit Deadlifts/14 Swings
► Option #2 – Empty Bar: 7 Deficit Deadlifts/14 Power OR Squat Snatches
► Option #3 – Bar w/Weight: 7 Deadlifts/7 Power OR Squat Snatches
Accessory (Plyometrics/Gymnastics – Chair/Ledge/Wall Space)
EMOTM 12 Minutes of:
Odd: 5/Side Super Mario Jumps (Video Below)
Even: 30’HSW/30s HS Hold/30s Inverted Plank Hold
041520
Strength (DB/KB/Household Object)
Superset 3 Sets of:
i) 8/Side Tempo SA Suitcase Romanian Deadlift (5-10s ↓, Explosive ↑)
ii) 8/Side Split Stance SA Press (Perform MORE Reps Depending On DB/KB Weight)
MetCon (Bar/KB/DB/Household Object)
On Every 4th Minute For 20 Minutes Perform:
20 Pullups (VIEW VIDEOS BELOW)
25 Goblet/Front Squats
30 Situps
*More Pullup Variations Offered In Tomorrows DEMO Video*
041420
Lift (Bar/Broomstick/Hockey Stick)
EMOTM 10 Minutes of:
Bar: 3 Squat Cleans + 3 Power Cleans + 3 Split Jerks
Broomstick/Hockey Stick: 4 Squat Cleans + 4 Power Cleans + 4 Split Jerks
MetCon (Plate)
“Death By…”
Plate GR2OH + Lateral Plate Jumps
RX: Start @ 5 Reps Each
Intermediate: Start @ 3 Reps Each
Beginner: Start @ 1 Rep Rep Each
Increase 1 Rep Each Round Until You Can’t Complete The Set
041320
MetCon (Skipping Rope/DB/KB/Household Object/Chair)
i) WOD #2– “Support You Local Box” Fundraiser
For Time:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees
[15 Minute Time Cap]
ii) 30-20-10 For Time of:
SA Alternate Hang Snatches
Bench Dips
041020
MetCon (Bootcamp Style – Body Weight)
For Time:
100 Skips/50 JJs/50 DUs
25/Side Mountain Climbers
20/30/40 Pushups
100 Skips/50 JJs/50 DUs
25/Side Mountain Climbers
30/40/50 Situps
100 Skips/50 JJs/50 DUs
25/Side Mountain Climbers
40/50/60 Air Squats
100 Skips/50 JJs/50 DUs
25/Side Mountain Climbers
50/60/70 Lunges
100 Skips/50 JJs/50 DUs
25/Side Mountain Climbers
40/50/60 Air Squats
100 Skips/50 JJs/50 DUs
25/Side Mountain Climbers
30/40/50 Situps
100 Skips/50 JJs/50 DUs
25/Side Mountain Climbers
20/30/40 Pushups
040920
Gymnastics
EMOTM 12 Minutes of:
Odd: 10-15 Pullups (VIEW VIDEOS BELOW)
Even: 30s HS Hold (Wall)/30s Free HS Hold/30s Inverted Plank Hold
*More Pullup Variations Offered In Tomorrows DEMO Video*
MetCon (DB/KB/Household Object)
For Time:
150 Seated DB/KB Strict Press
*On Every Minute Perform 5 Tuck Jumps (Starting at 0:00)*
040820
Strength (KB/DB/Plate/Chair)
Superset 3 Sets of:
8 Tempo Bicep Curls (5-10s ↑, 3s Hold @ Top, Neutral Descent)
8 Tempo Bench Dips (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)
MetCon (KB/DB/Household Object)
4 Rounds of:
60s Alternate FR Forward Lunges – R
60s DB Lateral Burpees
60s Alternate FR Lunges – L
60s DB Facing Burpees
60s Rest
Accessory (Core)
10-8-6-4-2 NOT For Time of:
Corkscrew Leg Lifts (Per Side)
Windshield Wipers (Per Side)
040720
Lift (Broomstick/Hockey Stick/Empty Barbell)
EMOTM 12 Minutes of:
3-Postion Squat Clean + Split Jerk (3)
MetCon (Treadmill/Broomstick/Hockey Stick/Barbell/Weights)
20 Minute AMRAP of:
400m Run (2 Minute Jog)
20 Broomstick Squat Cleans
OR
15 Barbell Squat Cleans
OR
10 Squat Cleans (65/95#)
OR
5 Squat Cleans (95/135#)
040620
MetCon (KB/DB/Chair/Household Object)
i) WOD #1 – “Support You Local Box” Fundraiser
10 Minute AMRAP of:
10 Air Squats
9 SA DB Snatch – R
10 Pushups
9 SA DB Snatch – L
ii) For Time of:
50 SA Bent Over Rows – R
50 SA Thrusters – L
50 SA Bent Over Rows – L
50 SA Thrusters – R
040320
Strength (DB/KB/Household Object/Bar/Chair)
Superset 5 Sets (Focusing On Position/Pace) of:
8/Side SA Tempo Chest Press w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)
8/Side SA Tempo Bent Over Row w/ KB or DB (5-10s ↑, 3s Hold @ Top, Neutral Descent)
12 Tempo Goblet Squat w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)
8 Tempo Romanian Deadlifts w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Fast Ascent)
040220
Lift (Broom Stick/Hockey Stick)
i) EMOTM 10 Minutes of:
4 Tall Squat Snatch + 2 Snatch Balance
MetCon (KB/DB/Household Object)
For Time:
50 Burpees
50 SA S2OH (Switch Every 5)
30 Burpees
30 SA S2OH (Switch Every 5)
10 Burpees
10 SA S2OH (Switch Every 5)
Accessory (Chair/KB or DB)
4 Sets of:
15 Weighted Glute Bridge
15 Supermans
040120
MetCon (Plate/KB/DB/Milk Jug/Household Object)
EMOTM 40 Minutes of:
Min 1: 35 Lateral Plate Jumps
Min 2: 15 Plate Bicep Curls
Min 3: 10-15 HSPU
Min 4: 7/Side SA DB/KB Hang Squat Clean
Min 5: 5/Side DB/KB OH Kneeling Lunges
Min 6: 20/Side DB/KB Goblet Skaters
Min 7: 10/Side Bear Stance Wall Complex
Min 8: 15-20 KB/DB Swings
*Repeat 5 Times*
Accessory
3 Sets of:
60s Plank (Hands)
30s Side Plank – L (Hand)
30s Side Plank – R (Hand)
60s Rest
033120
MetCon (KB/DB/Plate/Ledge/Chair)
20 Rounds For Time of:
6 Bench Dips (Ledge/Chair)
8 KB SDHP (KB/Plate/DB)
10 Air Squats
Accessory
3 Sets of:
60s Plank (Elbows)
30s Side Plank – L
30s Side Plank – R
60s Rest
033020
Lift (KB/DB/Household Object)
4xMAX Reps SA Seated Arnold Press
MetCon (KB/DB/Household Object/Chair/Ledge/Rope)
3 Rounds For MAX Reps of:
60s Double Unders OR Tuck Jumps
60s SA DB/KB/Household Object Power Cleans (Switch Every 5 Reps)
60s Box Hops OR Step Ups
60s Pushups
60s Plate Burpees OR Burpees
60s Rest
032820
Lift (Broom Stick)
EMOTM 10 Minutes of:
2 Push Jerk + 2 Split Jerk + 3 Snatch Balance
MetCon (DB/KB/Milk Jug/Laundry Detergent Jug/Household Object)
For Time of:
21 FR Reverse/Steps Walking Lunge – Right Arm
15 Pushup/Pike
9 SA Manmakers – Right Arm
21 FR Reverse/Steps Walking Lunge – Left Arm
15 Pushup/Pike
9 SA Manmakers – Left Arm
032720
MetCon (Steady State Cardio)
For Time:
Walk OR Run 5km
Accessory (Core)
Hollow Rock/V-Up Tabata
032620
Gymnastics
EMOTM 7 Minutes of:
20 Handstand Shoulder Taps OR 15-30s Handstand Hold OR 45s Plank (Hands)
MetCon (DB or KB)
7 Rounds For Time (Including Rest) of:
5 SA DB Thrusters – L
5 Lateral Burpees
5 SA DB Thrusters – R
5 Lateral Burpees
30s Rest
032520
Strength (KB or DB)
Superset 3 Sets of:
MAX Reps/Side SA Bent Over Row (Elbow In)
MAX Reps/Side SA Bent Over Row (Elbow Out)
12/Side SA Tempo Shrugs
Lift (Technique – With Broom Stick)
EMOTM 10 Minutes of:
4-Position Power Snatch + 2 Snatch Balance
MetCon (Chair/DB or KB)
10-20-30 For Time of:
Weighted Step Ups (Switch Legs Every 5 Reps)
Alternating DB Snatch (Switch Arms Every 5 Reps)
032420
Plyometrics (Plate/Step/Tape)
10s On/10s Off x10 of:
Step Ups
Scissor Taps
Straddle Step Ups
Straddle Jumps
Strength (Dumbbell/KB/Chair)
Superset 5 Sets of:
8/Side SA SL RDL
MAX Reps/Side SA Chest Press
MetCon (Plate/DB/KB/Household Object)
3 Rounds of:
3 Minute AMRAP of:
10 GR2OH
10 Russian Twist w/Plate
-60s Rest AFTER Each AMRAP-
032320
Lift (Technique – With Broom Stick)
EMOTM 10 Minutes of:
4-Position Power Clean + 2 Split Jerks
MetCon
With a DB or KB perform:
If you don’t have a DB or KB, grab a plastic/reusable bag and fill it with anything to make it a comfortable weight for you and perform:
30 Minute AMRAP of:
2 SA Hang Clean & Jerk – L (Standing Bicep Curl & Press – L)
2 SA Front Squat – L (Front Squat -L)
2 SA Hang Clean & Jerk – R (Standing Bicep Curl & Press – R)
2 SA Front Squat – R (Front Squat – R)
2 Burpees
Then perform 4 of each, 6 of each, 8 of each, etc…
032020
MetCon
i) Every 3 Minutes for 30 Minutes Perform:
45s Wall Sit
10 Broomstick Squat Snatches
10 Alternate Stagger Pushups
ii) 6 Minute AMRAP of:
4 Reverse Burpees
4 HSPU/Modified HSPU
031920
Skill
Pistol Squat Technique (5 Minutes)
EMOTM 12 Minutes of:
Odd: 30s L-Sit (Using Two Chairs)
Even: 10 Pistol Squats OR Pistol Squat To Target
MetCon
0:00-4:00: 30 Burpees
4:00-8:00: 40 Star Jacks
8:00-12:00: 50 Thrusters w/ FULL Pot of Water
12:00-16:00: 60/Side Over The Pot Seated Pike
16:00-20:00: 70/Side Plank Pot Jump Overs
031820
MetCon
i) EMOTM 15 Minutes of:
10 Mountain Climbers**
10 Lunge Jumps**
10 Tuck Jumps
ii) 3 Rounds of:
3 Minute AMRAP:
10 Plank Jumps
15 Situps
20 Ab Bicycle**
** Per Side or NOT Per Side will be ATHLETE CHOICE
031720
i) For Time:
21-15-9 of:
Burpees
Air Squats
Pushup (Knees OR Toes) + Shoulder Taps
*After Each Round Perform 100 Jumping Jacks*
ii) “Bring Sally Up” – Search the song “Flowers” By Moby, and follow along.
Option #1 – Plank (Knees OR Toes)
• Bring Sally Up = Plank From Your Hands
• Bring Sally Down = Plank From Your Elbows
Last as long as possible
Option #2 – Squat (Holding ANY Piece of furniture)
• Bring Sally Up = Stand
• Bring Sally Down = Hold Squat Bottom
Last as long as possible.
031620
Strength
Back Squat 5×5 @ 75%
MetCon
For Time:
15 Back Squats (95/135 – From Ground)
200m Ski Erg
12 Back Squats (95/135 – From Ground)
200m Ski Erg
9 Back Squats (95/135 – From Ground)
200m Ski Erg
6 Back Squats (95/135 – From Ground)
200m Ski Erg
3 Back Squats (95/135 – From Ground)
200m Ski Erg
031420
MetCon
i) EMOTM 16 Minutes of:
Min 1: 3 Rope Climbs
Min 2: 4 Front Squats (Athlete Choice)
Min 3: 10 CTB Pullups
Min 4: 4 Front Squats (Athlete Choice)
*Repeat 4 Times*
ii) 3 Rounds For Time of:
15 Burpee Box Overs (20/24″)
15 Power Snatches (75/115#)
031320
“Lucky 13”
3 Rounds For Time of:
13 Pushups
13 Situps
13 Box Hops (20/24″)
13 KB Swings (1/1.5 Pood)
13 Push Press (Bar)
13 Walking Lunge Steps (Per Side)
13 Mountain Climbers (Per Side)
13 K2E
13 Pullups
13 Ring Dips
13 Air Squats
13 Back Extensions
13 Burpees
031220
Strength
i) Bench Press 4-4-4-4-4 (Ascending)
ii) Superset 4 Sets (Ascending Weights/Difficulty) of:
10 BB Skull Crushers
60s Plank
10 DB Pec Flies
15 GHDSU
031120
Strength
Bulgarian Split Squat 4×10/Leg
MetCon
For Time:
30 Burpee Deadlifts (35/50#)
40 Calorie Row
50 KB Swings (1/1.5 Pood)
60 Weighted Lunge Walk Steps (1/1.5 Pood)
50 KB Swings (1/1.5 Pood)
40 Calorie Row
30 Burpee Deadlifts (35/50#)
031020
Lift
Clean & Jerk 2×3 @ 75%, 3×2 @ 80%, 3×1 @ 85%
MetCon
5 Rounds For Time of:
10 HSPU
30 Double Unders
50′ HSW/Bear Crawl OR 3 Wall Walks
030920
Strength
Tempo Back Squat (3s Descent, 2s Bottom Hold, Quick Ascent – Build To A Heavy 3)
MetCon
3 Sets of:
3 Minute AMRAP of:
15 Pullups
10 Weighted Step Ups (W: 20/35 M: 24″/50#)
MAX Calorie Row With Remaining Time
-60s Rest-
030720
Strength
4 Sets (Ascending Weight) of:
Push Press (5) + Push Jerk (3) + Split Jerk (1)
MetCon
2 Rounds For Time of:
75 Bench Press (Bar)
50 Thrusters (Bar)
25 Muscle Snatch (Bar)
030620
Strength
Back Squat 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75%
MetCon
6 Minute AMRAP of:
4 BMU
8/10 Calories Assault Bike
-2 Minute Rest-
6 Minute AMRAP of:
6 Burpee To Target
8 Deficit HSPU
030520
Lift
6 Sets (Ascending Weight) of:
3-Position Snatch
MetCon
27-21-15 For Time of:
Hang Power Cleans (75/115#)
Box Hops (20/24″)
*20 Wall Balls (W: 14/9 M: 20#/10′) AFTER Each Round*
030420
MetCon
i) EMOTM 16 Minutes of:
Min 1: 30s L-Sit Hold
Min 2: 12/14 Calorie Ski Erg
Min 3: 15 OH Squats (65/95#)
Min 4: 10 Bar Over Burpees
ii) 3 Sets of:
500m Row (Max Effort)
-2 Minute Rest-
030320
Lift
Build To A Heavy Complex of:
Hang Power Clean + Push Press (2)
MetCon
15 Minute AMRAP of:
16 SA DB Snatch (50/70#)
12 T2B
35 Double Unders
030220
Strength
Tempo Front Squat (3s Descent, 2s Bottom Hold, Quick Ascent – Build To A Heavy 3)
MetCon
Every 4 Minutes For 12 Minutes Perform:
10 Strict Pullups
25 KB Swings (1/1.5 Pood)
25 Goblet Squats (1/1.5 Pood)
022920
MetCon
5 Rounds For Total Reps of:
60s Calories Assault Bike
60s Calories Row
60s Calories Ski Erg
60s Burpee Tuck Jumps
60s Thrusters (Bar)
120s Rest
Accessory
15′ Partner Sprint Pyramid
022820
Gymnastics
EMOTM 12 Minutes of:
Min 1: 2-4 RMU
Min 2: 8 Strict T2B
Min 3: 16 Pistol Squats
*Repeat 4 Times*
MetCon
In Teams of 2 Complete For Time:
20 Synchronized Plate Burpees
30 Squat Cleans (65/95#)
20 Ring Dips
30 SDHP (65/95#)
022720
Strength
i) Bench Press 5×5 (Ascending)
ii) Deadlift 3×6 @ 75%
MetCon
6 Minute AMRAP of:
0:00-3:00 – Max Reps Pushups
3:00-6:00 – Max Reps Double Unders
022620
MetCon
EMOTM 30 Minutes of:
Min 1: 2 Snatches @ 80%
Min 2: 10/12 Calories Assault Bike
Min 3: Plank
Min 4: 20 Situps
Min 5: 6/Side SA DB Strict Press (35/50#)
*Repeat 6 Times*
022520
Lift
Hang Squat Clean + Front Squat (Heavy Single)
MetCon
21-15-9-15-21 For Time of:
Rowing Calories
Pullups
022420
Strength
Reverse Deficit Lunge 4×10 (Ascending)
MetCon
5 Rounds For Time of:
16 Lunge Wall Balls (W: 14/9 M: 20#/10′)
10 S2OH (75/115#)
16 Box Overs (20/24″)
022220
Lift
EMOTM 8 Minutes of:
5 TnG Power Snatches
MetCon
15 Minute AMRAP of:
60 Double Unders
8 KB Waiter Squat – L (1/1.5 Pood)
8 KB Waiter Squat – R (1/1.5 Pood)
10 SA KB Snatch – L (1/1.5 Pood)
10 SA KB Snatch – R (1/1.5 Pood)
022120
Gymnastics
Handstand Walk Practice – 12 Minutes
MetCon
In Teams of 2 Complete For Time:
100′ HSW OR 10 Wall Walks
100 Thrusters (65/95#)
80 C2B Pullups
100′ HSW OR 10 Wall Walks
80 Box Hops (20/24″)
100 Calorie Row
100′ HSW OR 10 Wall Walks
022020
Lift
EMOTM 12 Minutes of:
Min 1-4: 5 Strict Press
Min 5-8: 1 Push Press + 2 Push Jerks
Min 9-12: 2 Split Jerks
MetCon
7 Rounds of:
5/7 Calories AB
7 Shuttle Sprints (30′)
7 KB Swings (1/1.5 Pood)
7 Goblet Squats (1/1.5 Pood)
7 Burpees
-2 Minutes Rest-
*Score = Slowest Round*
021920
Strength
Deadlift 2×5 @75%, 2×3 @85%, 2×1 @ 90%
MetCon
12 Minute AMRAP of:
35 Double Unders
5 Strict HSPU
3 Strict Pullups
1 Power Clean (145/205#)
021820
Strength
Back Squat [3-2-1] x3 (Ascending Wave)
MetCon
For Time:
5 Rounds of:
10 T2B
10 Wall Balls (W: 20/9 M: 30#/10′)
Immediately Followed By:
5 Rounds of:
12 Power Snatch (55/75#)
12 OH Squats (55/75#)
021520
Strength
Bench Press 20-15-10-5 (Ascending)
*8 Pec Flies AFTER Each Set*
MetCon
18-12-6-12-18 For Time of:
Burpee Deadlifts (35/50#)
Box Jumps (20/24″)
021420
MetCon
“Lovers Lane”
In Teams Of 2 Complete:
15 Minutes To Establish:
1RM Clean + Hang Clean + Front Squat
Immediately Followed By
For Time:
20 Rope Climbs/Bar Hang
50 Partner Med Ball Russian Twists (14/20#)
40 Calories Ski Erg/OH Bar Hold (75/115#)
50 Partner Wall Balls (W: 14/9 M: 20#/10′)
60 Front Squats (75/115#)/Plank
50 Partner Med Ball Situps (14/20#)
80 SA Snatch (35/50#)/Farmer Carry Hold (50/70#)
021320
Lift
EMOTM 12 Minutes of:
Snatch Grip Deadlift + Power Snatch + Hang Power Snatch
MetCon
For Total Reps:
3 Minute AMRAP of:
Power Snatch (65/95#)
-Rest 2 Minutes-
4 Minute AMRAP of:
Double Unders
-Rest 2 Minutes-
5 Minute AMRAP of:
Calorie Row
021220
Strength
i) OH Squat 5-5-3-3-1-1 (Ascending)
ii) Weighted Bulgarian Split Squat 3×8/Side
MetCon
5 Rounds For Time of:
10 Burpee To Target
10 T2B
021120
Strength
EMOTM 8 Minutes of:
Odd: 8 DB Thrusters (35/50#)
Even: 10 DB Bent Over Rows (35/50#)
MetCon
“Nate”
20 Minute AMRAP of:
2 Ring Muscle Ups
4 HSPU
6 KB Swings (1.5/2 Pood)
021020
Strength
Deadlift 8-8-5-5-3-3 (Ascending)
MetCon
12 Minute AMRAP of:
100/120 Calories Assault Bike
With Remaining Time Complete AMRAP of:
10 Wall Balls (W: 14/9 M: 20#/10′)
5 CTB Pullups
020820
Lift
EMOTM 12 Minutes of:
3-Position Power Clean + Jerk
MetCon
21-15-9 For Time of:
Burpee Box Jump (16/20″)
DB Bench Press (50/70#)
Weighted Med Ball Situps (14/20#)
020720
Strength
Front Squat 2×5 @ 75%, 3×2 @ 85%
MetCon
In Teams of 2 Complete:
On Every 4th Minute For 20 Minutes:
6 Bar Muscle Ups (Shared)
12 HSPU (Shared)
18 Thrusters (65/95# – Shared)
50 Double Unders (Each/Tandem)
020620
Lift
Power Snatch 3-3-2-2-1-1-1 (Ascending)
MetCon
For Time:
80 Wall Balls (W: 14/9 M: 20#/10′)
60 KB Swings (1/1.5 Pood)
40 Hang Power Snatch (55/75#)
20 Bar Facing Burpees
020520
Gymnastics
Superset 6 Sets of:
5 Strict Pullups
7 Deficit Pushups
MetCon
15 Minute AMRAP of:
7 SA DB OH Squat – L (35/50#)
7 SA DB OH Squat – R (35/50#)
14 Box Hops (20/24″)
14 Calorie Row
020420
Lift
EMOTM 12 Minutes (Ascending Weight) of:
Min 1-4: 4 Strict Press
Min 5-8: 3 Push Press
Min 9-12: 2 Split Jerk
MetCon
5 Rounds For Time of:
12 Cleans (95/135#)
9 S2OH (95/135#)
6 T2B
020320
Strength
Back Squat 1RM
MetCon
10 Minute AMRAP of:
6/8 Calories Assault Bike
10 Pushups
16 Pistol Squats
020120
Lift
EMOTM 15 Minutes of:
Min 1-5: Snatch Pull + Snatch High Pull + Squat Snatch
Min 6-10: Snatch (3)
Min 11-15: Snatch (2)
MetCon
For Time:
50 Double Unders
40 DB Snatches (50/70#)
50 Double Unders
40 Lateral DB Burpees
50 Double Unders
40 Goblet Squats (50/70#)
50 Double Unders
013120
Strength
Bench Press 5-3-3-1-1 (Ascending)
*Max Reps Glute Bridge DB Chest Press AFTER Each Set*
MetCon
4 Rounds For Time of:
500m Row
15 OH Squats (65/95#)
10 Pullups
013020
Strength
Deadlift 5-5-5-3-3-3 (Ascending)
Accessory
Superset 3 Sets (Ascending Weight/Difficulty) of:
15 Good Mornings
20 Hamstring Curls w/ Exercise Ball
20 Calories Ski Erg (Damper Setting 10/Max Effort)
012920
Strength
Bent Over Row 12-10-8-6 (Ascending)
*8 Reverse Flies + 8 Bicep Curls AFTER Each Set*
MetCon
3 Sets of:
5 Minute AMRAP of:
50′ Front Rack DB Walking Lunge (35/50#)
40 Situps
30 HSPU
-3 Minute Rest-
012820
Strength
On Every 2nd Minute For 12 Minutes (Ascending Weight) Perform:
Push Press (2) + Push Jerk (2)
MetCon
“Mamba & Gigi”
18 Minute AMRAP of:
5 Ring Muscle Ups
8 Power Cleans (125/185#)
24 Box Hops (24/30″)
13 Burpees
012720
Strength
Back Squat 4×2 @ 85%, 3×1 @ 90%
MetCon
5 Rounds For Time of:
15 Wall Balls (w: 14/9 M: 20#/10′)
3 Snatches (125/185#)
012520
Strength
5 Sets (Ascending Weight) of:
2 Clusters {Squat Clean Thruster}
MetCon
For Time:
40 DB Snatches (35/50#)
10 Hang Power Cleans (95/135#)
30 Wall Balls (W: 14/9 M: 20#/10′)
10 Thrusters (95/135#)
20 Burpee Box Overs (20/24″)
10 Thrusters (95/135#)
30 Wall Balls (W: 14/9 M: 20#/10′)
10 Hang Power Cleans (95/135#)
40 DB Snatches (35/50#)
012420
Strength
Superset 3 Sets (Ascending Weight) of:
10/Side SA DB Press
12 Seated Hammer Curls
20-30s L-Sit Hold (Rings)
MetCon
In Teams of 2 Complete:
15 Minute AMRAP of:
15 Bar Muscle Ups
30 BF Burpees
60 Front Squats (75/115#)
012320
Lift
Clean + Front Squat 6×1 (Ascending)
MetCon
“The Joker”
For Time:
1 ↑ 10 T2B
10 ↓ 1 Deadlift (155/225#)
012220
MetCon
On Every 2nd Minute For 30 Minutes Perform:
0:00-2:00 – 20 Calories Assault Bike
2:00-4:00 – 20 Weighted Box Step Ups (W: 16/35 M: 20″/50#)
4:00-6:00 – 22 Calorie Row
6:00-8:00 – 120 Double Unders
8:00-10:00 – 22 Calorie Ski Erg
*Repeat 3 Times*
012120
Lift
i) Snatch Pull 3-3-3-3-3 (Work Up To 110% 1RM Snatch)
ii) Snatch + Hang Snatch 5×1 (Ascending)
MetCon
For TIme:
5 Pullups
10 Pushups
15 Air Squats
50′ HSW OR 100′ Bear Crawl
10 Pullups
20 Pushups
30 Air Squats
50′ HSW OR 100′ Bear Crawl
15 Pullups
30 Pushups
45 Air Squats
50′ HSW OR 100′ Bear Crawl
20 Pullups
40 Pushups
60 Air Squats
50′ HSW OR 100′ Bear Crawl
012020
Strength
Back Squat 4×3 @ 80%, 3×1 @ 85%
MetCon
21-15-9 For Time of:
Hang Power Cleans (95/135#)
Calories Assault Bike
011820
MetCon
“Route 90”
200 Double Unders
175 Push Press (Bar)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Getups (Bar)
011720
Lift
Split Jerk 3×3 @ 65%, 2×2 @ 73%, 4×1 @ 80%
MetCon
On Every 3rd Minute For 12 Minutes Perform:
20 DB Snatch (50/70#)
50 Double Unders
16 Pistol Squats
011620
Strength
Bench Press 5-5-5-3-3-3 (Ascending)
*5 Ring Dips AFTER Each Set (Or 8 Bench Dips)*
MetCon
15 Minute AMRAP of:
Buy In: 30 Calories Ski Erg
3 Rope Climbs
15 KB Swings (1/1.5 Pood)
15 Squat Cleans (65/95#)
011520
MetCon
EMOTM 30 Minutes of:
Min 1: 9 Deadlifts (155/225#)
Min 2: 12 T2B
Min 3: 8/10 Calories Assault Bike
Min 4: 15 Situps
Min 5: 10 Weighted Lunges (35/50#)
Min 6: 8 Bar Facing Burpees
*Repeat 5 Times*
011420
Lift
EMOTM 15 Minutes of:
1 Snatch @ 83%
MetCon
5 Rounds For Time of:
5 OH Squats (95/135#)
10 HSPU
15 Box Hops (20/24″)
011320
Strength
Back Squat 4×3 @ 78%, 3×1 @ 83%
MetCon
30-20-10 For Time of:
Wall Balls (W: 14/9 M: 20#/10′)
Calorie Row
Pullups
011120
Strength
Push Press 10-10-6-6-2-2 (Ascending)
*10 Lateral Raises AFTER Each Set*
MetCon
6 Rounds For Time of:
30s Calories Assault Bike
30s Deadlift (75/115#)
30s Plate GR2OH (25/45#)
30s Situps
30s Rest
011020
Strength
Superset 3 Sets (Ascending Weight/Difficulty) of:
10/Side Back Rack Step Ups (16/20″)
10 Strict Pullups
MetCon
3 Rounds For Time of:
10 Front Squats (95/135#)
15 T2B
20 KB Swings (1/1.5 Pood)
010920
Strength
Bent Over Row 10-8-8-6-6-4 (Ascending)
Lift
Power Snatch 2-2-2-2-2 (Ascending)
MetCon
4 Minute AMRAP of:
30 Double Unders
6 HR Pushups
010820
MetCon
For Time
10 DB Snatch (35/50#)
30 Air Squats
600m Row
20 DB Snatch (35/50#)
30 Air Squats
600m Row
30 DB Snatch (35/50#)
50 Air Squats
600m Row
40 DB Snatch (35/50#)
60 Air Squats
600m Row
010720
Lift
EMOTM 15 Minutes of:
1 Clean & Jerk @ 83%
MetCon
12 Minute AMRAP of:
5 DB Squat Clean Thrusters (35/50#)
7 CTB Pullups
9 Box Over Burpees (20/24″)
010620
Strength
Back Squat 4×3 @ 75%, 3×1 @ 80%
MetCon
Drop Ladder 10-1 For Time of:
Hang Power Cleans (75/115#)
HSPU
010420
Strength
Deadlift 3×5 @ 70%, 3×3 @ 83%
MetCon
For Time:
30 Calorie Assault Bike
4 Rounds of:
16 Weighted Box Step Ups (W: 20/25 M: 24″/40#)
8 Devils Press (25/40#)
010320
Gymnastics
EMOTM 16 Minutes of:
Min 1: 3 Ring Muscle Ups
Min 2: 15 V-Ups
Min 3: 6 Strict HSPU
Min 4: 12 T2B
*Repeat 4 Times*
MetCon
For Time
10 Snatches (65/95#)
60 Double Unders
8 Snatches (75/115#)
60 Double Unders
6 Snatches (95/135#)
60 Double Unders
4 Snatches (105/155#)
60 Double Unders
2 Snatches (125/185#)
60 Double Unders
122319
Lift
EMOTM 12 Minutes of:
Min 1-4: Squat Snatch (4)
Min 5-8: Snatch (2)
Min 9-12: Snatch
MetCon
For Time:
50 Calorie Row
40 Box Hops (20/24″)
30 Push Press (65/95#)
20 Bar Facing Burpees
10 DB Man Makers (25/40#)
122019
Lift
i) Clean Pull + Clean + Jerk (2) 5×1 @ 50%
ii) Clean & Jerk 6×1 @ 85%
MetCon
14 Minute AMRAP of:
20 Back Squats (95/135#)
15 HSPU
10 OH Squats (95/135#)
5 BMU
121919
Strength
i) Front Rack Forward Lunge 4×8 (Ascending)
ii) Strict Press 5×3 (Ascending)
MetCon
7 Minute AMRAP of:
1 Burpee
2 KB Swings (1.5/2 Pood)
2 Burpees
4 KB Swings (1.5/2 Pood)
3 Burpees
6 KB Swings (1.5/2 Pood)
4 Burpees
8 KB Swings (1.5/2 Pood)
Etc..
121819
MetCon
EMOTM 30 Minutes of:
Min 1: 10 Cal Ski Erg
Min 2: 11 Ring Rows
Min 3: 12 T2B
Min 4: 13 Thrusters (65/95#)
Min 5: 14 DB Snatch (35/50#)
Min 6: 15 DB Bench Press (25/40#)
121719
Lift
Snatch + Hang Snatch + Snatch Balance 5×1 (Ascending)
MetCon
For Time:
30 Box Overs (20/24″)
15 Squat Snatches (95/135#)
20 Box Overs (20/24″)
10 Squat Snatches (95/135#)
10 Box Overs (20/24″)
5 Squat Snatches (95/135#)
121619
Strength
Front Squat 4×3 @ 80%, 3×1 @ 90%
MetCon
4 Rounds For Time of:
18 Wall Balls (W: 14/9 M: 20#/10′)
16 SA Hang DB Clean & Jerk (35/50#)
14 Calorie Row
12 Pullups
121419
Lift (Mechanics)
EMOTM 10 Minutes of:
3-Position Power Clean
MetCon
5 Rounds For Max Reps of:
30s DB Power Clean (35/50#)
30s Shuttle Sprints (25′)
30s KB SDHP (1/1.5 Pood)
30s Wall Walks
30s Rest
121319
MetCon
For Time:
1500m Row
40 Double Unders
30 Push Jerk (75/115#)
60 Double Unders
30 Thrusters (75/115#)
80 Double Unders
30 Power Snatch (75/115#)
100 Double Unders
30 Bar Facing Burpees
Accessory (Core)
Coaches Choice
121219
Lift
EMOTM 14 Minutes of:
Min 1-4: Clean Pull + Clean + Push Press + Jerk (2)
Min 5-8: Power Clean + Front Squat + Jerk
Min 9-14: Clean & Jerk
MetCon
4 Rounds For Time of:
15 T2B
12 HSPU
9 Cal AB
121119
Strength
Deadlift 4×8 @ 70%
MetCon
16 Minute AMRAP of:
15 Goblet Squats (35/50#)
25′ SA OH DB Walking Lunge – L (35/50#)
25 SA OH DB Walking Lunge – R (35/50#)
20 SA DB Snatch (35/50#)
-30s Rest-
121019
Strength (Gymnastics)
5×4 Weighted Strict Pullups (Ascending)
MetCon
For Time:
1-2-3-4-5
Ring Muscle Ups
*30 DUs AFTER Each Round*
-2 Minute Rest-
10-15-20-25-30 of:
Bench Press (95/135#)
Box Hops (20/24″)
120919
Strength
Back Squat 2-2-2-2-2 (Ascending)
MetCon
For Time:
Buy In: 50 Wall Balls (W: 14/9 M: 20#/10′)
2 Rounds of:
20/25 Calorie Row
20 Burpee Over Rower
20 Front Squats (95/135#)
120719
MetCon
For Time:
27 Thrusters (55/75#)
27 Bar Over Burpees
27 Box Hops (20/24″)
21 Thrusters (55/75#)
21 Calorie Row
21 Box Hops (20/24″)
15 Thrusters (55/75#)
15 Calorie Ski Erg
15 Box Hops (55/75#)
9 Thrusters (55/75#)
9 Calorie Assault Bike
9 Box Hops (20/24″)
120619
Lift
EMOTM 15 Minutes of:
Min 1-5: Push Press (2) + Pause Split Jerk (2)
Min 6-10: Split Jerk (2)
Min 11-15: Split Jerk
MetCon
7 Rounds For Time of:
5 Devils Press (35/50#)
3 BMU
1 Rope Climb
120519
Strength
i) Block Bench Press 12-10-8-6-4 (Ascending)
ii) Front Squat 5-5-3-3-2-1 (Ascending)
120419
Lift
EMOTM 10 Minutes of:
1 Power Snatch (Ascending)
MetCon
For Time:
500m Row
50 Power Snatches (65/95#)
500m Row
40 HSPU
500m Row
30 Pullups
120319
Strength
Superset 4 Sets of:
10 Deadlifts @ 65%
3 Weighted Pullups (Ascending)
MetCon
4 Rounds For Time of:
12 T2B
12 Box Jump Overs (20/24″)
10/12 Calories Assault Bike
120219
Strength
i) OH Squat 6-6-4-4-2-2 (Ascending)
ii) Snatch Balance 3-3-3-3 (Ascending)
MetCon
14 Minute AMRAP of:
20 Wall Balls (W: 14/9 M: 20#/10′)
10 Shuttle Sprints (25′)
20 Hang DB Clean & Jerk (35/50#)
10 Shuttle Sprints (25′)
113019
Gymnastics
EMTOM 12 Minutes of:
Min 1: 10 Deficit HSPU
Min 2: 50 Double Unders
Min 3: 14 Weighted Pistol Squats (20/35#)
MetCon
18 Clean & Jerk (95/135#)
50′ HSW OR 4 Wall Walks
15 Clean & Jerk (115/175#)
50′ HSW OR 4 Wall Walks
12 Clean & Jerk (145/205#)
50′ HSW OR 4 Wall Walks
9 Clean & Jerk (155/225#)
50′ HSW OR 4 Wall Walks
112919
Strength
Bench Press 6-1-6-1-6-1-6-1 (Ascending)
MetCon
“Amanda”
9-7-5 For Time of:
Ring Muscle Ups
Squat Snatch (95/135#)
112819
MetCon
For MAX Calories
8 Minute Assault Bike
-3 Minute Rest-
8 Minute Row
-3 Minute Rest
8 Minute Ski Erg
Accessory (Core)
Ab Tabata – Coaches Choice
112719
Strength
Back Squat 5×5 @ 70%
*16 Lunge Jumps After Each Set*
MetCon
On Every 4th Minute For 16 Minutes Perform:
50 Double Unders
12/15 Calorie Row
12 Weighted Box Overs (W: 20/35 M: 24’/50#)
8 T2B
112619
Gymnastics
2 Rounds NOT For Time of:
20 Strict Pullups
30 Deficit Pushups
MetCon
Drop Ladder 10-1 For Time of:
DB Snatch (50/70#)
Goblet Squats (50/70#)
Burpees
112519
Strength
On Every 2nd Minute For 16 Minutes Perform:
0:00-8:00 – 4 Thrusters (Ascending)
8:00-16:00 – 2 Thrusters (Ascending)
MetCon
30 Wall Balls (W:14/9 M: 20#/10′)
30 Power Cleans (95/135#)
30 Wall Balls (W:14/9 M: 20#/10′)
30 Push Jerks (95/135#)
30 Wall Balls (W:14/9 M: 20#/10′)
30 Calorie Row
112319
Strength
Strict Press 10-10-6-6-2-2 (Ascending)
MetCon
“Tabata That”
Double Unders
15′ Shuttle Sprints
NCD Burpee Deadlifts (20/35#)
Ski Erg
112219
Strength
Back Squat 8-5-5-3-3-1 (Ascending)
MetCon
14 Minute AMRAP of:
4 Bar Muscle Ups
6 Lateral Burpees
8/10 Calories Assault Bike
12 Hang Power Snatch (75/115#)
112119
Lift
i) TnG Clean 5×4 (Ascending)
ii) Push Jerk 4×4 (Ascending)
MetCon
EMOTM 15 Minutes of:
Min 1: 60s Plank
Min 2: 12 T2B
Min 3: 60 Double Unders
*Repeat 5 Times*
112019
Strength
Bench Press 6-6-3-3-1-1 (Ascending)
*10 KB Swings AFTER Each Set (1.5/2 Pood)*
MetCon
“Elizabeth”
21-15-9 For Time of:
Squat Cleans (95/135#)
Ring Dips
111919
Lift
EMOTM 12 Minutes of:
Min 1-6: Snatch Pull + Snatch + Hang Squat Snatch
Min 7-12: Snatch (2)
MetCon
For Total Reps of:
5 Minute AMRAP of:
21 Deadlifts (95/135#)
21 Burpee Box Hops (20/24″)
-3 Minute Rest-
5 Minute AMRAP of:
15 Deadlifts (125/185#)
15 Burpee Box Hops (20/24″)
-3 Minute Rest-
5 Minute AMRAP of:
9 Deadlifts (155/225#)
9 Burpee Box Hops (20/24″)
111819
Strength
i) OH Walking Lunge 4×10 (Ascending)
ii) Strict Pullups 5×5
MetCon
5 Rounds For Time of:
12 Calorie Row
12 OH Squats (65/95#)
9 Pullups
111619
Lift/Gymnastics
EMOTM 20 Minutes of:
Odd: 3-Position Squat Snatch (Light/Mechanics)
Even: 1-3 Bar/Ring Muscle Ups
MetCon
For Total Reps:
8 Minute AMRAP of:
2 Rope Climbs
6 Thrusters (95/135#)
-2 Minute Rest-
4 Minute AMRAP of:
4 DB Pushups
4 DBL DB Snatch (20/35#)
111519
Strength
Tempo Back Squat (3s Down, 1s Bottom, 3s Up) 5×3 @ ~70%
MetCon
4 Rounds For Time of:
16 Wall Balls (W: 14/9 M: 20#/10′)
12 Burpee Box Overs (20/24″)
8 T2B
111419
Strength
Push Press 5×4 (Ascending)
MetCon
EMOTM 20 Minutes of:
Min 1: 10/12 Calories Assault Bike
Min 2: 15 KB Swings (1.5/2 Pood)
Min 3: 50 Double Unders
Min 4: 16 KB Snatches (1/1.5 Pood)
*Repeat 5 Times*
111319
Strength
Deadlift 4×15 @ 55%
MetCon
10 Power Snatch (95/135#)
20 DB Clean & Jerk (35/50#)
30 Situps
40 DB Reverse Lunges (35/50#)
30 Situps
20 DB Clean & Jerk (35/50#)
10 Power Snatch (95/135#)
111219
Lift
Clean + Front Squat + Split Jerk 5×1 (Ascending)
MetCon
On An 18 Minute Timer Complete:
1000m
50 Front Squats (75/115#)
With The Remaining Time AMRAP of:
7 CTB Pullups
9 HSPU
21 Air Squats
110919
Option #1
MetCon
40 Minute AMRAP of:
30 S2OH (55/75#)
30 Bar Facing Straight Arm Burpees
30 Calories Ski Erg
30 Deadlifts (55/75#)
30 DB Thrusters (15/25#)
30 Calories Assault Bike
Option #2
CrossFit Games Open 20.5 (Click To View)
MetCon
For Time:
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (W: 14/9 M: 20#/10′)
-Partition As Needed-
***20 Minute Time Cap***
110819
Strength
i) Bench Press 8-8-6-6-4-4 (Ascending)
ii) Bent Over Row 8-8-6-6-4-4 (Ascending)
MetCon
16 Minute AMRAP of:
15 HSPU
25′ OH SA DB Lunge Walk – R (35/50#)
25′ OH SA DB Lunge Walk – L (35/50#)
35 Situps
45 Double Unders
110719
Strength
i) Push Press 5×3 (Ascending)
ii) Stiff Legged Deadlift 4×8 (Ascending)
MetCon
For Time:
100′ Farmer Carry
27 DBL KB Deadlifts (1.5/2 Pood)
27 Goblet Squats (1.5/2 Pood)
100′ Farmer Carry
21 DBL KB Deadlifts (1.5/2 Pood)
21 Goblet Squats (1.5/2 Pood)
100′ Farmer Carry
15 DBL KB Deadlifts (1.5/2 Pood)
15 Goblet Squats (1.5/2 Pood)
100′ Farmer Carry
110619
MetCon
7 Minute AMRAP of:
15 Wall Balls (W: 14/9 M: 20#/10′)
12 Hang Power Cleans (75/115#)
9 Calories Ski Erg
-Rest 3 Minutes-
7 Minute AMRAP of:
3 Calories Assault Bike
1 Rope Climbs
6 Calories Assault Bike
2 Rope Climbs
9 Calories Assault Bike
3 Rope Climbs
12 Calories Assault Bike
4 Rope Climbs
Etc…
-Rest 3 Minutes-
7 Minute AMRAP of:
20 KB Swings (1/1.5 Pood)
15 Calorie Row
Accessory (Core)
3 Sets For FORM of:
15 Weighted Suitcase Crunch
12 Back Extensions
10 Hollow Rocks
110519
Lift
Snatch + SG Push Press + OH Squat + Snatch Balance + OH Squat 5×1 (Ascending)
MetCon
EMOTM 15 Miuntes of:
Min 1: 2 Snatch (125/185#)
Min 2: 10/12 Calories Assault Bike
Min 3: 50′ HSW
*Repeat 5 Times*
110419
Strength
i) Back Rack Reverse Lunge 14-12-10-8-6 (Ascending)
ii) Strict Pullups 6-6-6-4-4-4
MetCon
5 Rounds For Time of:
6 SA DB Thrusters – L (35/50#)
6 SA DBThrusters – R (35/50#)
8 Burpee Over DB
110119
CrossFit Games Open 20.4 (Click To View)
MetCon
For Time:
30 Box Jumps (20/24″)
15 Clean & Jerks (65/95#)
30 Box Jumps (20/24″)
15 Clean & Jerks (85/135#)
30 Box Jumps (20/24″)
10 Clean & Jerks (115/185#)
30 Pistol Squats
10 Clean & Jerks (145/225#)
30 Pistol Squats
5 Clean & Jerks (175/275#)
30 Pistol Squats
5 Clean & Jerks (205/315#)
***20 Minute Time Cap***
103119
MetCon
For Time:
31 Thrusters (65/95#)
31 Bar Over Burpees
31 Goblet Squats (1.5/2 Pood)
31 KB Swings (1.5/2 Pood)
31 Power Cleans (95/135#)
31 Box Hops (20/24″)
31 GHDSU
31 Calories Ski Erg
31 Deadlifts (155/225#)
31 Wind Sprints (25′)
103019
Strength
Bench Press 6-6-6-3-3-3-3 (Ascending)
MetCon
For Time:
30 Calories Assault Bike
25 Weighted Box Overs (W: 20/35 M: 24″/50#)
20 Devils Press (35/50#)
25 Weighted Box Overs (W: 20/35 M: 24″/50#)
30 Calories Row
102919
Lift
EMOTM 20 Minutes of:
Min 1-5: Snatch Pull + Muscle Snatch + OHS
Min 6-10: Power Snatch + Hang Squat Snatch
Min 11-15: Snatch (2)
Min 16-20: Snatch
*Ascending Weight Every 5th Minute*
MetCon
On Every 3rd Minute For 15 Minutes Perform:
9 OH Squats (75/115#)
7 CTB Pullups
50 Double Unders
102819
Strength
i) Front Squat 5×3 @ 80%
ii) Push Press 4×5 (Ascending)
MetCon
7 Minute AMRAP of:
10 SDHP (65/95#)
15 Wall Balls (W: 14/9 M: 20#/10′)
102619
MetCon
In Teams of 2 Complete For Time:
100 Power Snatches (Shared – 65/95#)
250m Run (Together)
80 Calories Assault Bike
250m Run (Together)
60 T2B (Shared)
250m Run (Together)
40 DB Man Makers (Shared – 20/35#)
250m Run (Together)
20 Rope Climbs (Shared)
250m Run (Together)
102519
CrossFit Games Open 20.3 (Click To View)
MetCon
For Time:
21 Deadlifts (155/225#)
21 HSPU
15 Deadlifts (155/225#)
15 HSPU
9 Deadlifts (155/225#)
9 HSPU
21 Deadlifts (205/315#)
50′ HSW
15 Deadlifts (205/315#)
50′ HSW
9 Deadlifts (205/315#)
50′ HSW
***9 Minute Time Cap***
102419
Lift
Power Clean 3-3-3-2-2-2 (Ascending)
MetCon
“Tabata Mashup”
Wall Balls (W: 14/9 M: 20#/10′)
Burpees
Bear Crawl (25′ Lengths)
Calories Assault Bike
102319
Gymnastics
EMOTM 15 Minutes of:
Min 1: Wt’d Plank
Min 2: 2-5 Ring Muscle Ups
Min 3: 10 Wt’d Pistol Squats
*Repeat 5 Times*
Strength (Muscular Endurance)
1 Minute AMRAP Back Squats (125/185#)
1 Minute AMRAP Air Squats
2 Minutes Rest
1 Minute AMRAP Back Squats (155/225#)
1 Minute AMRAP Air Squats
2 Minutes Rest
1 Minute AMRAP Back Squats (185/275#)
1 Minute AMRAP Air Squats
2 Minutes Rest
1 Minute AMRAP Back Squats (155/225#)
1 Minute AMRAP Air Squats
2 Minutes Rest
1 Minute AMRAP Back Squats (125/185#)
1 Minute AMRAP Air Squats
102219
Strength
Deadlift 4×15 @ 50%
MetCon
4 Rounds For Time of:
15 Bench Press (95/135#)
20 Calorie Row
15 HSPU
20 SA DB Snatch (35/50#)
102119
Lift
i) EMOTM 8 Minutes of:
Squat Clean + Front Squat (Ascending)
ii) EMOTM 8 Minutes of:
3 Push Jerk (Ascending)
MetCon
21-15-9 For Time of:
Squat Cleans (95/135#)
CTB Pullups
101919
Strength
Back Squat 10-8-6-4-2 (Ascending)
MetCon
10 Rounds For Time of:
10 Calorie Row
10 Box Hops (20/24″)
10 Situps
10 Strict Press (Bar)
101819
CrossFit Games Open 20.2 (Click To View)
MetCon
20 Minute AMRAP of:
4 DB Thrusters (35/50#)
6 T2B
24 Double Unders
101719
Strength
Front Rack Forward Lunge 10-10-10-10 (Ascending)
MetCon
EMOTM 20 Minutes of:
Min 1: Rowing Calories
Min 2: Double Unders
Min 3: Situps
Min 4: Rest
*Repeat 5 Times*
101619
MetCon
For Time:
-30 Calorie Ski Erg-
3 Rounds of:
8 HSPU
8 Deadlifts (155/225#)
-40 Calorie Assault Bike-
2 Rounds of:
12 HSPU
12 Deadlifts (155/225#)
-50 Calorie Row-
1 Round of:
16 HSPU
16 Deadlifts (155/225#)
Accessory
EMOTM 10 Minutes of:
Odd: 12 KB Waiter Squats
Even: 7 T2B
101519
Strength
OH Squat 5-5-5-5-2-2-2-2 (Ascending)
MetCon
16 Minute AMRAP of:
15 Hang Power Cleans (105/155#)
12 Burpee Box Overs (20/24″)
9 Squat Snatches (105/155#)
6 Bar Muscle Ups
101119
CrossFit Games Open 20.2 (Click To View)
MetCon
10 Rounds For Time of:
8 Ground To Overhead (65/95#)
10 Bar Facing Burpees
***15 Minute Time Cap***
101019
Lift
Clean + Front Squat + Jerk (2) 6×1 (Ascending)
MetCon
EMOTM 20 Minutes of:
Min 1: 10 OH Squats (65/95#)
Min 2: 12 Calorie Row
Min 3: 8 CTB Pullups
Min 4: 10 Calorie Ski Erg
Min 5: 15 Wall Balls (W: 14/9 M: 20#/10′)
*Repeat 4 Times*
100919
Strength
EMOTM 12 Minutes of:
Odd: 6 Back Squat @ 60%
Even: 8 Deadlift @ 50%
MetCon
On Every 4th Minute For 20 Minutes Perform:
7 T2B
7 Hang DB Clean & Jerk – R (35/50#)
7 Hang DB Clean & Jerk – L (35/50#)
15 Box Jumps (20/24″)
*Assault Bike/Row/Ski Erg For The Remaining Time*
100819
Lift
Snatch Balance 4-4-4-4-4 (Ascending)
MetCon
For Time:
10 Snatches (65/95#)
8 Snatches (75/115#)
6 Snatches (95/135#)
4 Snatches (105/155#)
2 Snatches (125/185#)
1500m Ski Erg
100719
Strength
Back Rack Walking Lunge 6-6-6-6-6 (Ascending)
MetCon
“431 Baseline”
For Time:
1000m Row
80 Double Unders
60 Air Squats
40 Pullups
20 Calories Assault Bike
100519
MetCon
i) 5 Rounds For MAX Reps of:
60s SDHP (55/75#)
60s Lateral Leap Burpees
60s Rest
ii) For Time:
50 Calories Ski Erg
50 Med Ball Slams (14/20#)
50 Med Ball Sit Ups (14/20#)
50 GHDBE
Accessory
Partner PNF Stretching (Hamstrings/Piriformis)
100419
Strength (Muscular Endurance)
Drop Ladder 10-1 of:
Bent Over Rows (95/135#)
Ring Rows
MetCon
For Time:
50 Double Unders
25 DB Push Press (20/35#)
50 Double Unders
25 DB Front Squats (20/35#)
50 Double Unders
25 DB Thrusters (20/35#)
50 Double Unders
25 DB Squat Clean Thrusters (20/35#)
100319
Strength
Deadlift 5-5-4-4-3-3-2-2-1-1 (Ascending)
Lift
Clean & Jerk 2-2-1-1-1-1 (Ascending)
100219
MetCon
For Time:
7 Rounds of:
7 KB Swings (1.5/2 Pood)
7 HSPU
7 Burpee Deadlifts (35/50#)
7 T2B
Immediately Followed By:
50 Calories AB
Gymnastics
For Time:
150′ HSW OR 300′ Bear Crawl
Accessory
25′ Partner Shuttle Sprints
*Non-Working Partner Holds Plank*
100119
Lift
Split Jerk 2-2-2-2-2 (Ascending)
MetCon
For Time:
10 Clean & Jerk (95/135#)
8 Clean & Jerk (105/155#)
6 Clean & Jerk (125/185#)
4 Clean & Jerk (145/205#)
2 Clean & Jerk (155/225#)
1500m Row
093019
Strength
Front Squat 6-6-6-6-6 (Ascending)
MetCon
7 Minute AMRAP of:
40 Wall Balls (W: 14/9 M: 20#/10’)
30 Box Jump Overs (20/24”)
20 Power Snatch (65/95#)
10 Ring Muscle Ups
092719
Strength (Muscular Endurance)
Drop Ladder 10-1 of:
DB Chest Press (35/50#)
Seated KB Shoulder Press (.5/1 Pood)
MetCon
For Time:
150 Double Unders
50 Front Squats (65/95#)
50 Situps
150 Double Unders
092619
Lift
EMOTM 12 Minutes of:
Min 1-6: 3-Position Power Snatch (Ground/Hang/High Hang)
Min 7-12: 2 Position Snatch (Low Hang/High Hang)
MetCon
4 Rounds For Time of:
20 SA Hang DB Snatch (35/50#)
15 Ring Pushups
10 Burpee Box Overs (20/24″)
092519
MetCon
6 Sets of:
6 Calories Assault Bike
5×20′ Shuttle Sprint
6 Wall Balls (W: 14/9 M: 20#/10′)
5×20′ Shuttle Sprint
6 HSPU
5×20′ Shuttle Sprint
6 KB Swings (1/1.5 Pood)
5×20′ Shuttle Sprint
-3 Minutes Rest-
*Score = Slowest Round*
Gymnastics
On Every 2nd Minute For 12 Minutes Perform:
2 BMU + 3 CTB + 4 Pullups
092419
Lift
Hang Squat Clean 2-2-2-1-1-1 (Ascending)
MetCon
8 Rounds For Time of:
12 Calorie Row
12 Deadlifts (105/155#)
092319
Strength
Back Squat 6-6-6-6-6 (Ascending)
MetCon
[12-9-6] x2 For Time of:
S2OH (75/115#)
T2B
092119
MetCon
In Teams of 2 Complete For Time:
“Exchange”
100 Goblet Squats (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)
100 KB Swings (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)
100 KB Snatches (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)
100 Sumo Deadlift High Pull (1/1.5 Pood)
25 Partner Deadlifts (250/315lbs)
092019
Strength
EMOTM 12 Minutes of:
Odd: 8 Bent Over Rows (125/185#)
Even: 5 Strict Pullups
MetCon
4 Rounds For MAX Reps of:
60s Double Unders
60s Wall Balls (W: 14/9 M: 20#/10′)
60s Bench Press (95/135#)
60s Rest
Immediately Followed By:
5 Minutes To Establish:
3RM Snatch
091919
MetCon
EMOTM 30 Minutes of:
Min 1: 10 Burpee To Target
Min 2: 3 Ring Muscle Ups
Min 3: 12 Calories Assault Bike
Min 4: 3 Rope Climbs
Min 5: 10 Pistol Squats
*Repeat 6 Times*
Accessory (Core)
i) 6x30s Weighted Plank (Ascending)
091819
Lift
Snatch Grip Deadlift 7×2 (Ascending)
MetCon
For Time:
72 HSPU
8 OH Squats (125/185#)
091719
Strength
Back Rack Forward Lunge 5×10
*After Each Set Perform 5/Leg Weighted Split Squat Jumps*
MetCon
15 Rounds For Time of:
13 Air Squats
9 Box Hops (20/24″)
5 T2B
091619
Lift
TnG Push Jerk 6-6-4-2-4-6-6
MetCon
7 Minute AMRAP of:
3 Hang Power Cleans (105/155#)
3 Pushups
6 Hang Power Cleans (105/155#)
6 Pushups
9 Hang Power Cleans (105/155#)
9 Pushups
12 Hang Power Cleans (105/155#)
12 Pushups
Etc…
091419
MetCon
In Teams of 2 Complete For Time:
“Route 90”
200 Double Unders
175 Push Press (Bar)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Getups (Bar)
091319
Strength
EMOTM 12 Minutes of:
Odd: 5 Bench Press (145/205#)
Even: 5 Ring Dips
MetCon
15 Minute AMRAP of:
40 Double Unders
3 BMU
20′ HSW
091219
Strength
Back Squat [9-6-3] x3
Lift
Hang Squat Snatch 2-2-2-1-1-1 (Ascending)
091119
MetCon
“9/11 Tribute”
For Time:
2001m Run/Row/Ski Erg
11 Box Hops (24/30″)
11 Thrusters (95/135#)
11 CTB Pullups
11 Power Cleans (125/185#)
11 HSPU
11 KB Swings (1.5/2 Pood)
11 T2B
11 Deadlifts (155/225#)
11 Push Jerks (95/135#)
2001m Run/Row/Ski Erg
091019
Strength
Strict Press 8-6-4-2-2-4-6-8
MetCon
21-15-9-15-21 For Time of:
Calories Row
Thrusters (55/75#)
090919
Strength
Deadlift 3-3-3-3 (Ascending)
MetCon
For Time:
10 Squat Cleans (75/115#)
6 Calories Assault Bike
8 Squat Cleans (95/135#)
12 Calories Assault Bike
6 Squat Cleans (105/155#)
18 Calories Assault Bike
4 Squat Cleans (125/185#)
24 Calories Assault Bike
2 Squat Cleans (145/205#)
30 Calories Assault Bike
090719
MetCon
3 Rounds For Time of:
400m Run
30 Deadlifts (155/225#)
20 T2B
10 Bar Facing Burpees
090619
MetCon
In Teams of 2 Complete For Time:
“The Filthy Fifty HUNDRED”
100 Box Hops (20/24″)
100 Jumping Pullups
100 KB Swings (25/35#)
100 Steps Walking Lunge
100 K2E
100 Push Press (35/45#)
100 Back Extensions
100 Wall Balls (W: 14/9 M: 20#/10′)
100 Burpees
100 Double Unders
090519
Strength
EMOTM 12 Minutes of:
2 Front Squats (Ascending)
MetCon
i) 50-40-30-20-10 For Time of:
Double Unders
*10 Pullups After Each Round*
ii) 5-4-3-2-1 For Time of:
Strict HSPU
*3 Rope Climbs After Each Round*
090419
Lift
Power Snatch 2-2-2-2-1-1-1-1 (Ascending)
MetCon
EMTOM 6 Minutes of:
12 Wall Balls (W: 14/9 M: 20#/10′)
3 Ring Muscle Ups
090319
Strength
Push Press 8-6-4-2-2-4-6-8
MetCon
For Time:
30 SA DB Hang Clean & Jerk (35/50#)
50 Calorie Row
30 SA DB Hang Clean & Jerk (35/50#)
50 Calorie Assault Bike
30 SA DB Hang Clean & Jerk (35/50#)
50 Calorie Ski Erg
083119
In Teams of 2, Complete For Time:
Buy In: 1500m Row (Switch Every 250m)
80 Hang Power Cleans (75/115#)
80 Front Squats (75/115#)
80 Push Press (75/115#)
80 Front Rack Lunges (75/115#)
Cash Out: 1500m Row (Switch Every 250m)
083019
Strength
EMOTM 12 Minutes of:
2 Back Squats (Ascending)
MetCon
Drop Ladder 10-1 For Time of:
KB SDHP (1.5/2 Pood)
Bench Press (95/135#)
T2B
082919
MetCon
14 Minute AMRAP of:
250m Run
40 Double Unders
7 CTB Pullups
Gymnastics
EMOTM 15 Minutes of:
Min 1: 6 Ring Rows
Min 2: 6 Seated Box Hops (24/30″)
Min 3: 12 GHDSU
*Repeat 5 Times*
082819
MetCon
On Every 5th Minute (5 Sets) for 25 Minutes Perform:
5 Deadlifts (225/315#)
10 Bar Facing Burpees
15 HSPU
20 Wall Balls (W: 14/9 M: 20/10#)
Gymnastics
i) On a 12 Minute Timer:
HSW Practice
ii) For Time:
10 BMU
082719
Lift
EMOTM 10 Minutes of:
1 Split Jerk (Ascending)
MetCon
27-21-15-9 For Time of:
Calorie Row
Front Squats (65/95#)
082619
Strength
Sumo Deadlift 8-8-6-6-4-4 (Ascending)
MetCon
4 Rounds For Time of:
15/18 Calories Assault Bike
7 Power Snatch (75/115#)
082419
MetCon
20 Rounds For Time of:
5 Wall Balls (W: 14/9 M: 20#/10′)
3 Box Hops (20/24″)
1 Turkish Get-Up (Bar – Switch Arms Each Round)
082319
Strength
i) Incline Bench Press 20-15-10-5 (Ascending)
ii) Barbell Shrugs 8-8-8-8 (Ascending)
MetCon
3 Rounds For Time of:
21 Calories Ski Erg
15 HSPU
9 Burpee Deadlifts (50/70#)
082219
Lift
Power Clean 2-2-2-2-1-1-1-1 (Ascending)
MetCon
For Time:
50 Squat Clean Thrusters (65/95#)
082119
MetCon
For Time:
10 Push Jerk (75/115#)
12 T2B
8 Push Jerk (95/135#)
12 T2B
6 Push Jerk(105/155#)
12 T2B
4 Push Jerk (125/185#)
12 T2B
2 Push Jerk (135/205#)
12 T2B
Gymnastics
EMOTM 15 Minutes
Min 1: 10 Pistol Squats OR 20 Jumping Lunges
Min 2: 30′ HSW OR 3 WW
Min 3: 3 RMU OR 6 False Grip Rows
*Repeat 5 Times*
082019
Strength
Seated Strict Press 8-8-8-6-6-6 (Ascending)
MetCon
For Time:
800m Run
30 KB Swings (1/1.5 Pood)
800m Run
30 CTB Pullups
081919
Lift
Snatch Balance 3-3-2-2-1-1-1-1-1 (Ascending)
MetCon
8 Rounds For MAX Reps of:
30s Calories Assault Bike
30s Double Unders
30s Deadlifts (95/135#)
30s Hang Power Cleans (95/135#)
30s Rest
081719
CROSSFIT
MetCon
In Teams of 2, Complete For Time:
100 Double Unders (Each)
100 Med Ball Slams (14/20# – Shared)
100 Air Squats (Each)
100 Double Unders (Each)
100 Wall Balls (W: 14/9 M: 20#/10′ – Shared)
100 Air Squats (Each)
100 Double Unders (Each)
100/Side Med Ball Bicycles (14/20# – Shared)
100 Air Squats (Each)
100 Calories Assault Bike (Shared)
081619
Strength
30s MAX DB Chest Press (20/35#)
30s/Arm MAX SA Lawnmowers (35/50#)
30s MAX DB Chest Press (35/50#)
30s/Arm MAX SA Lawnmowers (50/70#)
30s MAX DB Chest Press (50/70#)
30s/Arm MAX SA Lawnmowers (70/100#)
*30s Rest Between Each Movement*
MetCon
15 Rounds For Time of:
4 KB Swings (1.5/2 Pood)
3 T2B
2 Strict HSPU
1 Rope Climb
081519
Strength
Deadlift 20-15-10 (Ascending)
MetCon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pullups
081419
Strength
Back Squat 8×2 (Ascending)
MetCon
[12-9-6] x2 For Time of:
Power Snatch (75/115#)
Box Hops (20/24#)
081319
MetCon
5 Rounds For Time of:
30 Calorie Row
30′ OH SA DB Lunge Walk (35/50#)
30′ OH SA DB Lunge Walk (35/50#)
15 Lateral Leap Burpees
Gymnastics
EMOTM 8 Minutes of:
2 Bar MU + 20′ HSW
081219
Strength
Push Press (2) + Split Jerk 6×1 (Ascending)
MetCon
9 Minute AMRAP of:
35 Double Unders
12 DB Alternating DB Snatches (35/50#)
081019
MetCon
3 Rounds For Time of:
400m Run
21 Calorie Row
15 Devils Press (20/35#)
9 GHDBE
080919
Strength
Bench Press 10-8-6-4-2-4-6-8-10
MetCon
4 Rounds For MAX Reps of:
60s Wall Balls (W:14/9 M:20#/10′)
60s Calories Ski Erg
60s Hang DB Clean & Jerk (35/50#)
60s Burpee Box Overs (16/20″)
60s Rest
080819
MetCon
For Time:
50 Calories Assault Bike
40 HSPU
30 Calories Assault Bike
20 RIng Dips
10 Calories Assault Bike
Accessory
EMOTM 9 Minutes of:
Min 1: 2-4 Ring Muscle Ups
Min 2: 10-14 GHDSU
Min 3: 15-30s Freestanding Handstand Practice
080719
Lift
Hang Squat Snatch (2) 6×1 (Ascending)
MetCon
[12-9-6] x2 For Time of:
T2B
Deadlifts (185/275#)
080619
Strength
OH Squat 3-3-3-3-3-3 (Ascending)
MetCon
For Time:
15 Clean & Jerk (95/135#)
THEN…
5 Rounds of Cindy:
5 Pullups
10 Pushups
15 Air Squats
THEN…
15 Clean & Jerk (95/135#)
080319
MetCon
20 Rounds For Time of:
5 KB Deadlifts (1.5/2 Pood)
3 HSPU
1 Bar Muscle Up
Accessory
Partner Shuttle Sprint Pyramid
080219
Strength
i) Incline Bench Press 5-5-5-5-5-5 (Ascending)
ii) Incline DB Chest Press 3xMAX Reps (35/50#)
MetCon
i) “Annie”
For Time:
50-40-30-20-10 of:
DUs
Situps
080119
Lift
Clean & Jerk 2-2-2-2-2-1-1-1-1-1 (Ascending/1RM)
073119
MetCon
i) 2 Rounds For Time:
40 SDHP (55/75#)
30 Hang Power Clean (55/75#)
20 Push Press (55/75#)
ii) 2 Rounds For Time of:
40 Cal Ski Erg
30 Calorie Row
20 Calorie Assault Bike
Gymnastics
EMOTM 8 Minutes of:
30′ HSW
073019
Strength
[7s Pause Back Squat + 4 Back Squats] x7 (Ascending)
MetCon
“Jackie”
For Time:
1000m Row
50 Thrusters (Bar)
35 Pullups
072919
Lift
Squat Clean (2) + Front Squat + Jerk 6×1 (Ascending)
MetCon
4 Rounds For Time of:
8 Burpee Deadlifts (35/50#)
10 HSPU
12 Box Hops (20/24″)
072719
Strength
Push Press 20-20-5-5 (Ascending)
MetCon
21-15-9 For Time of:
KB Swings (1/1.5 Pood)
Med Ball Cleans (14/20#)
*After Each Round Perform 40 Tuck Jumps*
072619
MetCon
In Teams of 2 Complete For Time:
400m Run
100 Pullups
100 DUs
400m Run
100 Pushups
100 DUs
400m Run
100 Air Squats
100 DUs
400m Run
100 Situps
100 DUs
20 Rope Climbs
072519
Lift
Snatch 2-2-2-2-2-1-1-1-1-1 (Ascending/1RM)
Accessory
i) 6x30s Weighted Plank (Ascending)
ii) 5×3 Weighted Strict Chin Up (Ascending)
072419
Strength
Deadlift 8-8-8-1-1-1 (Ascending)
MetCon
8 Minute AMRAP of:
8 Burpees
8 Calories Assault Bike
072319
Strength
i) Front Squat 10-8-6-4-2 (Ascending)
ii) Weighted Strict Pullups 5×3 (Ascending)
MetCon
20 Minute AMRAP of:
500m Row
15 SA Hang DB Clean & Jerk – L (35/50#)
15 SA Hang DB Clean & Jerk – R (35/50#)
072219
Lift
Split Jerk 3-3-3-2-2-2-1-1-1 (Ascending)
MetCon
For Time:
50 Wall Balls (W: 14/10 M: 20#/10′)
25 T2B
30 Calories Ski Erg
25 T2B
50 Wall Balls (W: 14/10 M: 20#/10′)
072019
MetCon
“Tabata That…”
SDHP (55/75#)
Burpee Box Overs (16/20″)
Shuttle Sprints (20′)
Bear Crawl (20′)
Accessory
EMOTM 10 Minutes of:
Odd: 1-3 Rope Climbs
Even: 5-8 Tire Flips
071919
Strength
Superset 5 Sets (Ascending Weights) of:
5 Block Bench Press
8 Power Rows
MetCon
5 Rounds For Time of:
9 Deadlifts (95/135#)
6 Hang Power Snatch (95/135#)
3 OH Squats (95/135#)
071819
MetCon
i) Drop Ladder 10-1 For Time of:
Back Squats (Racked – 155/225#)
HSPU
ii) For Time:
400m Run
4 Clean & Jerk (125/185#)
400m Run
3 Clean & Jerk (145/205#)
400m Run
2 Clean & Jerk (155/225#)
400m Run
1 Clean & Jerk (165/245#)
071719
Strength
Deadlift 10-10-10-2-2-2 (Ascending)
MetCon
3 Rounds For Time of:
100 Double Unders
18 KB Swings (1.5/2 Pood)
6 Bar Muscle Ups
071619
Gymnastics
EMOTM 12 Minutes of:
Odd: 30′ HSW
Even: 8 Pistol Squats
MetCon
4 Rounds For Time of:
12 FR Stationary Alternate Lunges (95/135#)
9 Hang Squat Clean (95/135#)
6 S2OH (95/135#)
071519
Strength
OH Squat 8-8-8-8 (Ascending)
Lift
Snatch Balance 4-4-4-4 (Ascending)
MetCon
For Time:
50 Calories Assault Bike
30 Power Snatch (55/75#)
10 Ring Muscle Ups
071319
MetCon
20 Rounds For Time of:
7 Pushups
5 Wall Balls (W: 14/9 M: 20#/10′)
3 CTB Pullups
1 Deadlift (225/315#)
071219
MetCon
For Time:
1000m Row
50 DB Chest Press (35/50#)
35 T2B
50 DB Chest Press (35/50#)
1000m Row
071119
Lift
Snatch Deadlift (2) + Squat Snatch 7×1 (Ascending)
MetCon
For Time:
21 Calories Assault Bike
21 Power Cleans (75/115#)
15 Calories Assault Bike
15 Power Cleans (95/135#)
9 Calories Assault Bike
9 Power Cleans (105/155#)
071019
MetCon
2 Rounds For Time of:
30 Thrusters (55/75#)
30 Pullups
Accessory
EMOTM 12 Minutes of:
Odd: 10 GHDSU
Even: 3 Rope Climbs
070919
Strength
Deadlift 12-12-12-4-4-4 (Ascending)
MetCon
8 Minute AMRAP of:
1 HSPU
1 Box Hop (20/24″)
*Add 1 Rep Each Round*
070819
Lift
BTN Split Jerk 3-3-3-3-3 (Ascending)
MetCon
16 Minute AMRAP of:
8 Hang DB Snatch – R (35/50#)
8 Hang DB Snatch – L (35/50#)
4 Turkish Get-Up – R (15/25#)
4 Turkish Get-Up – L (15/25#)
070619
MetCon
5 Rounds For Time of:
5 Reverse Burpees
10 Ring Rows
15 Calories Ski Erg
20 Med Ball Slams (14/20#)
Accessory
5x30s Weighted Wall Sit (Ascending)
070519
Strength (Muscular Endurance)
30s Max Bench Press (55/75#)
1 Minute Rest
30s Max Bench Press (65/95)
1 Minute Rest
30s Max Bench Press (75/115#)
1 Minute Rest
30s Max Bench Press (85/125#)
MetCon
50-40-30-20-10 For Time of:
Double Unders
*After Each Set Perform 10 DB Power Cleans (50/70#)*
070419
MetCon
6 Rounds For Time of:
22 Calorie Row
22 S2OH (65/95#)
22 Box Hops (20/24″)
Accessory
i) 6x30s Weighted Plank (Ascending/60s Rest)
ii) 4x15s MAX 20′ Shuttle Sprints (45s Rest)
070319
Lift
EMOTM 15 Minutes of:
Hang Power Snatch (2) + OH Squat (2) @ 45%
MetCon
3 Rounds For Time of:
400m Run
40 KB Swings (1/1.5 Pood)
12 Ring Dips
070219
Strength
Deadlift 15-15-15-6-6-6
MetCon
4 Rounds For Time (Including Rest) of:
6 BF Burpees
6 Muscle Snatches (55/75#)
2 BMU
90s Rest
062919
Strength (Muscular Endurance)
30s Max Back Squats (65/95#)
1 Minute Rest
30s Max Back Squats (75/115#)
1 Minute Rest
30s Max Back Squats (95/135#)
1 Minute Rest
30s Max Back Squats (105/155#)
MetCon
For Time:
150 Wall Balls (W: 14/9 M: 20#/10′)
150 Double Unders
150 Situps
062819
Lift
EMOTM 15 Minutes of:
Hang Power Clean (2) + Split Jerk (2) @ 40%
MetCon
For Time:
50 Calorie SE
40 Pushups
30 T2B
20 Ring Pushups
10 RMU
062719
Strength
Push Press 5-5-3-3-2-2-1-1-1-1-1 (Ascending)
MetCon
4 Rounds For Time of:
16 Calories Assault Bike
8 DB S2OH (35/50#)
062619
MetCon
20 Rounds For Time of:
4 CTB Pullups
8 Hang Power Cleans (55/75#)
12 Calorie Row
Accessory
6x30s Weighted Plank (Ascending)
062519
Strength
Front Squat 6-6-4-4-2-2-4-4-6-6
MetCon
3 Rounds For Time of:
400m Run
21 KB Swings (1.5/2 Pood)
15 KB Goblet Squats (1.5/2 Pood)
9 Burpee Over KB (Any Style)
062419
Lift
EMOTM 20 Minutes of:
1 Snatch @ 80%
MetCon
11 Minute AMRAP of:
7 Deadlifts (185/275#)
7 HSPU
062219
MetCon
*RX times will go up on the Wall of Fame!!!*
“The Perimeter”
3 Rounds For Time of:
Run 1 Mile
Row 1500m
*55 Minute Time Cap*
062119
Strength
Tempo Back Squat 6×2 @ 70% (5s Down, 2s Bottom, 3s Up)
MetCon
21-15-9 For Time of:
OH Squats (95/135#)
Ring Dips
Calories Assault Bike
062019
Lift
Split Jerk 2-2-2-2-2-2 (Ascending)
MetCon
2 Rounds For Time of:
800m Run
15-12-9 of:
Wall Balls (W:14/9 M: 20/10#)
T2B
061919
Lift
Power Snatch + Hang Squat Snatch 6×1 (Ascending)
MetCon
10 Rounds For Time of:
2 Bar Muscle Ups
4 SA DB Box Overs (20/24″ 35/50#)
6 GR2OH (75/115#)
061819
MetCon
“Pedro 66”
3 Rounds For Time of:
22 Calorie Row
22 S2OH (65/95#)
22 Pullups
22 Back Squats (65/95#)
22 Situps
CASHOUT: 5 Pushups
Accessory (Gymnastics)
EMOTM 10 Minutes of:
Odd: 1-3 Rope Climbs
Even: 3-5 Deficit HSPU (4/6″ Deficit)
061719
Strength
Deadlift 3-3-3-3-3-3-3 (Ascending)
MetCon
5 Rounds For Time of:
15 Stationary OH Forward Lunges (Bar)
21 Burpees
27 Double Unders
061519
Strength
TnG Push Press 12-12-8-8-4-4 (Ascending)
MetCon
4 Rounds For MAX Reps of:
30s Wall Balls (W: 14/9 M: 20#/10′)
30s S2OH (Bar)
30s Box Hops (16/20″)
30s Burpee To Target (4/6″)
30s Renegade Rows (15/25# – Per Arm)
30s Rest
061419
MetCon
45 Minute AMRAP of:
1000m Row
40 Tire Flips
100 Air Squats
40 Sand Bag Cleans
100 Bench Press (45/65#)
40 Battle Rope Slams (Every 10 Slams Perform 10 Hurdle Jumps)
200m Farmer Carry (1.5/2 Pood)
061319
Gymnastics
EMOTM 10 Minutes of:
Odd: 30′ HSW
Even: 30s Freestanding HS
MetCon
3 Rounds For Time of:
3 Burpee Ring Muscle Ups
6 Deadlifts (185/275#)
9 Hang Power Cleans (75/115#)
12 Calories AB
061219
Strength
Back Squat 10-8-6-4-2-4-6-8-10
MetCon
7 Minute AMRAP of:
25 DUs
4 Strict HSPU
061119
Lift
EMTOM 20 Minutes of:
1 Clean & Jerk @ 80%
MetCon
4 Rounds For Time of:
8 Burpee Box Overs (20/24″)
8 SA KB Snatches – R (1/1.5 Pood)
8 SA KB Snatches – L (1/1.5 Pood)
8 CTB Pullups
061019
MetCon
i) 5 Rounds For Time of:
400m Run
20 T2B
ii) For Time:
27 Bench Press (65/95#)
27 GHDSU
21 Bench Press (75/115#)
21 GHDSU
15 Bench Press (95/135#)
15 GHDSU
9 Bench Press (105/155#)
9 GHDSU
060819
MetCon
4 Rounds For Time of:
200m Row
15 Banded Squat Jumps
5 SA Burpee – L
200m Row
10 Med Ball Pushups
5 SA Burpee – R
200m Row
15 Weighted Situps
5 SA Burpee – L
200m Row
10 Ring T-Rows
5 SA Burpee – R
Mobility
Group Stretch (10 Minutes)
060719
Strength
Superset 5 Sets (Ascending Weight) of:
5 Floor Press
10 Incline Pec Flies
15 Side Lifts
MetCon
21 Deadlifts (155/225#)
50 Double Unders
15 Deadlifts (155/225#)
50 Double Unders
9 Deadlifts (155/225#)
50 Double Unders
15 Deadlifts (155/225#)
50 Double Unders
21 Deadlifts (155/225#)
50 Double Unders
060619
Strength
Front Squat 6×6 @ 75%
MetCon
8 Minute AMRAP of:
25′ SA DB FR Lunge Walk – R (35/50#)
25′ SA DB FR Lunge Walk – L (35/50#)
6 Lateral Leap Burpees
2 BMU
*Add 2 BMU Every Round*
060519
Odd Objects
EMOTM 10 Minutes of:
Odd: 8 SA Alternate DB Snatch w/ Fat Grips (35/50#)
Even: 8 Fat Bar Muscle Cleans (80/120#)
MetCon
10-8-6-4-2 For Time of:
Hang Power Snatch (75/115#)
Wt’d KB Pistol Squats (20/35#)
*After Each Round Perform 15 Calories Ski Erg*
060419
Strength
On Every 3rd Minute For 15 Minutes Perform:
3 Thrusters (Off Rack/Ascending)
MetCon
For Time:
1km Run
50 SDHP (Bar)
50 HSPU
060319
Lift
Split Jerk 4-4-4-2-2-2 (Ascending)
MetCon
2 Rounds For Time of:
55 Wall Balls (W: 14/9 M: 20#/10′)
30 Pullups
5 Rope Climbs
060119
Strength
Pause Front Squat 3-3-3-3 (5s Pause/Ascending)
MetCon
14 Minute AMRAP of:
7 Box Overs (20/24″)
7 SA Hang DB Clean & Jerk – R (35/50#)
7 SA Hang DB Clean & Jerk – L (35/50#)
7 Pullups
053119
Strength
i) Bent Over Row 15-15-10-10-5-5 (Ascending)
ii) SA Bent Over DB Fly 3×8 (Per Side/Ascending)
MetCon
8 Minute AMRAP of:
3 OH Squats (65/95#)
3 T2B
6 OH Squats (65/95#)
6 T2B
9 OHS (65/95#)
9 T2B
Etc…
053019
Gymnastics
EMOTM 8 Minutes of:
30′ HSW
MetCon
3 Rounds For Time of:
800m Run
60 Double Unders
35 KB Swings (.5/1 Pood)
052919
MetCon
10 Rounds For Time of:
30 Air Squats
3 Ring Muscle Ups
Accessory
Partner Sprint Pyramind 1-2-3-4-5-4-3-2-1
052819
Lift
TnG Power Snatch 3-3-2-2-2-2 (Ascending)
MetCon
For Time:
100 Push Press (75/115#)
*Every Dropped Bar = 8 Straight Arm Burpees*
052719
Strength
Deadlift 6-6-6-6 (Ascending)
MetCon
On Every 3rd Minute For 15 Minutes Perform:
4 Squat Clean Thrusters (105/155#)
6 BF Burpees
8 Calories AB
052519
MetCon
For Time of:
400m Run
30 Pullups
30 Pushups
10 Power Snatch (55/75#)
400m Run
20 CTB Pullups
20 Ring Pushups
10 Power Snatch (75/115#)
400m Run
10 Bar MU
10 HSPU
10 Power Snatch (85/125#)
Accessory
400m Sled Drag w/ Med Ball
052419
Strength
i) Seated Strict Press 8-8-6-6-4-4 (Ascending)
ii) Seated Lateral Shoulder Raise 12-12-12 (Across)
iii) Seated Arnold Press 6-6-6 (Across)
MetCon
Drop Ladder 10-1 For Time of:
DB Chest Press (50/70#)
T2B
*On Every Minute Perform 20 Double Unders*
052319
Strength
Back Squat 3-3-3-2-2-2 (Ascending)
MetCon
3 Rounds For MAX Reps of:
60s SA DB Snatch (35/50#) – Alternate Every 5 Reps
60s Deadlifts (125/185#)
60s Anchored Situps
60s Rest
052219
MetCon
5 Rounds For Time of:
500m Row
25 Wall Balls (W: 14/9 M: 20#/10′)
15 SA DB Box Step Ups (35/50#)
Gymnastics
EMOTM 8 Minutes of:
Odd: 3-5 Deficit Strict HSPU
Even: 3-5 Weighted Pullups
052119
Lift
TnG Power Clean 3-3-3-3-3 (Ascending)
MetCon
21-15-9 For Time of:
Burpee To Target
DB/KB S2OH (20/35#)
051819
Gymnastics
EMOTM 8 Minutes of:
Odd: 2 Strict Ring Muscle Ups OR 4 RMU Transitions
Even: 25′ HSW OR 2 Wall Walks
MetCon
EMOTM 16 Minutes of:
Min 1: 25 Jump & Touch (8/12″)
Min 2: 8 SA KB Clean & Jerk (1/1.5 Pood) – Alternate Each Round
Min 3: 25 Tuck Jumps
Min 4: 15 V-Ups
*Repeat 4 Times*
051719
Strength
i) Block Bench Press 5-5-3-3-1-1-1-1 (Ascending)
ii) Shrugs 8-8-8-8 (Ascending/Heavy)
MetCon
For Time:
Buy In: 100 Double Unders
30-20-10 of:
Calories Assault Bike
T2B
Cash Out: 100 Double Unders
051619
Lift
EMOTM 12 Minutes of:
2-Position Power Snatch + Low Hang Squat Snatch (Wave)
MetCon
7 Rounds For Time of:
200m Run
7 CTB Pullups
7 Front Squats (105/155#)
051519
Strength
Deadlift 10-8-6-4-2 (Ascending)
MetCon
9 Minute AMRAP of:
9 Calorie Row
9 HSPU
051419
MetCon
10 Rounds For Time of:
5 Box Overs (30/36″)
3 Power Cleans (135/205#)
1 Burpee Ring Muscle Up
Accessory (Odd Objects)
3 Sets of:
90s MAX Tire Flips
3 Minute Rest
051319
Lift
Split Jerk 5-5-2-2-1-1-1 (Ascending)
MetCon
5 Rounds of:
12 Calories Ski Erg
12 DB Thrusters (20/35#)
5×30′ Shuttle Spints
6 BF Burpees
6 Squat Snatch (55/75#)
5×30′ Shuttle Spints
3 Minutes Rest
*Score = Slowest Round*
051119
Strength
Deadlift Holds (Pronated Grip) 6xMAX (Ascending Weights)
MetCon
“Tabata Mashup”
GHDSU
Shuttle Sprints
SA KB Snatch (.5/1 Pood)
Pushups
051019
Strength
i) Incline Bench Press 12-10-8-6-4-2-1-1-1 (Ascending)
ii) SA Barbell Lawnmowers 12-12-12 (Ascending)
MetCon
3 Rounds For Time of:
600m Run
30′ SA OH DB Walking Lunge – R (35/50#)
30′ SA OH DB Walking Lunge – L (35/50#)
15 T2B
15 DB Chest Press (50/70#)
050919
Gymnastics
EMOTM 15 Minutes of:
Min 1: 2-4 Bar Muscle Ups OR 4 BMU Transitions (Drill)
Min 2: 30s Freestanding Handstand
Min 3: 5-8 Parallette Jump Throughs
*Repeat 5 Times*
MetCon
For Time:
14 Minute AMRAP of:
34 Wall Balls (W: 14/9 M: 20#/10′)
17 HSPU
050819
Lift
i) Snatch Grip Deadlift + Snatch Pull (2) + Snatch (2) 4×1 (Ascending)
ii) Snatch Grip Deadlift + Snatch High Pull (2) + Snatch (2) 4×1 (Ascending)
MetCon
For Time:
[15-12-9] x2 For Time of:
Burpee Pullups
Plate GR2OH (25/45#)
050719
MetCon
5 Rounds For Time of:
12 Deadlifts (105/155#)
9 Hang Power Cleans (105/155#)
6 Push Jerks (105/155#)
75 DUs
Accessory (Odd Objects)
5×40′ Sled High/Face Pull (Ascending/Max Weight)
5xMAX L-Sit Dip Hold
5×40′ Mixed Carry KB OH Hold/DB OH Hold
050619
Strength
Tempo Back Squat
3×4 @ 70% (4s Down, 2s Bottom, 4s Up)
4×3 @ 75% (3s Down, 1s Bottom, 2s UP)
MetCon
For Time:
100 Calories Assault Bike OR Ski Erg
*On Every 2nd Minute Perform 8 Ring Dips*
050419
Strength
Deadlift 8-6-6-4-4-2 (Ascending)
MetCon
21-15-9-15-21 For Time of:
Thrusters (55/75#)
Situps
050319
Strength
i) Decline Bench Press 12-10-8-6-4-2-1-1-1 (Ascending)
ii) Bent Over Power Row 12-10-8 (Ascending)
MetCon
8 Rounds For Time of:
8 Box Hops (20/24″)
8 SA DB Snatch (50/70#)
050219
Gymnastics
EMOTM 15 Minutes of:
Min 1: 4 Ring Muscle Ups OR 4 RMU Transitions (Drill)
Min 2: 30′ HSW OR 3 Wall Walks
Min 3: 20 Pylon Pike Drill
*Repeat 5 Times*
MetCon
9 Minute AMRAP of:
8 Pistol Squats
12 T2B
16 Tuck Jumps
050119
Lift
Hang Snatch 3-3-3-2-2-2-1-1-1 (Ascending)
MetCon
For Time:
2000m Row
200 Double Unders
20 Turkish Getups (Bar)
043019
MetCon
4 Rounds For Time of:
3 Rounds of “Cindy”
5 Pullups
10 Pushups
15 Squats
Followed By:
1 Round of:
8 Power Snatch (75/115#)
8 OH Squats (75/115#)
Accessory (Odd Objects)
5×40′ Seated Sled Rope Pull (Ascending/Max Weight)
5xMAX Hanging L-Sit
5×40′ Mixed KB Front Rack Hold/DB OH Hold
042919
Strength
EMOTM 10 Minutes of:
3 Front Squat @ 75%
MetCon
5 Rounds For Time of:
8 Calories Assault Bike
6 Strict HSPU
4 Deadlift (225/315#)
042719
Strength
Deadlift 10-8-8-6-6-4 (Ascending)
MetCon
“Brenton”
5 Rounds For Time of:
100′ Bear Crawl
100′ Broad Jumps
*Every 5th Jump Perform 3 Burpees*
042619
Strength
Bench Press
Max Reps @ 65/95lbs
Max Reps @ 75/115lbs
Max Reps @ 95/135lbs
Max Reps @ 105/155lbs
Max Reps @ 125/185lbs
MetCon
For Time:
10 Clusters (65/95#)
3 Rope Climbs
8 Clusters(75/115#)
3 Rope Climbs
6 Clusters (95/135#)
3 Rope Climbs
4 Clusters (105/155#)
3 Rope Climbs
2 Clusters (125/185#)
3 Rope Climbs
042519
Strength
Front Rack Forward Lunge 10-10-10-10-10 (Ascending)
Lift
Push Press (2) + Split Jerk 5×1 (Ascending)
MetCon
7 Minute AMRAP of:
9 Wall Balls (W: 14/9 M: 20#/10′)
1 Burpee
9 Wall Balls (W: 14/9 M: 20#/10′)
2 Burpees
9 Wall Balls (W: 14/9 M: 20#/10′)
3 Burpees
9 Wall Balls (W: 14/9 M: 20#/10′)
4 Burpees
Etc..
042419
MetCon
For Time:
400m Run
3 Rounds of:
15 KB Swings (1.5/2 Pood)
8 T2B
400m Run
3 Rounds of:
15 KB SDHP (1.5/2 Pood)
6 CTB Pullups
400m Run
3 Rounds of:
15 KB Goblet Squats (1.5/2 Pood)
4 BMU
Accessory (Odd Objects)
5×40′ Standing Sled Rope Pull (Ascending/Max Weight)
5xMAX Parallette L-Sit
5×40′ Mixed KB OH Hold/DB OH Hold
042319
Strength
Snatch Grip Deadlift 4-4-4-4 (Ascending)
MetCon
For Time:
1000m Row
50 Hang Power Clean (65/95#)
30 HSPU
042219
Strength
EMOTM 10 Minutes of:
3 Back Squat @ 75%
MetCon
431 Beep Test
“Death By…”
Shuttle Sprints (40′)
*Add 1 Length Each Minute*
Accessory
3 Sets of:
8/side SL RDL
12 Weighted GHD
8/side Bottoms Up KB Press
042019
Strength
Sumo Deadlift 6-6-6-6-6 (Ascending)
MetCon
4 Rounds For Time of:
6 Burpee Tuck Jumps
12 Hang DB Clean & Jerk (35/50#)
18 Box Hops (20/24″)
041819
MetCon
24 Minute AMRAP of:
250m Run
72 Double Unders
8 Hang SA DB Snatch – L (50/70#)
8 Hang SA DB Snatch – R (50/70#)
Gymnastics (Complex)
EMOTM 8 Minutes of:
1 BMU + 4 T2B
041719
Strength
Back Rack Reverse Lunge 10-10-10-10-10 (Ascending)
MetCon
21-15-9 For Time of:
Hang Power Cleans (95/135#)
Calories Assault Bike
041619
MetCon
For Time:
50 Calories Ski Erg
25′ HSW/50′ Bear Crawl
50 Wall Balls (W: 14/9 M: 20#/10′)
25′ HSW/50′ Bear Crawl
50 Burpee To Target (6″)
25′ HSW/50′ Bear Crawl
50 S2OH (55/75#)
25′ HSW/50′ Bear Crawl
Accessory (Odd Objects)
5×40′ Sled Pull (Ascending/Max Weight)
5xMAX GHDBE Static Hold
5×40′ Mixed KB OH Hold/DB Suitcase Carry
041519
Strength
OH Squat 8-8-8-8-8 (Ascending)
MetCon
2 Rounds For Time of:
24 Calorie Row
16 CTB Pullups
24 Calorie Row
16 Ring Dips
Immediately Followed By:
4 Minutes To Establish:
1RM Clean & Jerk
041319
MetCon
“McGhee”
30 Minute AMRAP of:
5 Deadlifts (185/275#)
13 Pushups
9 Box Hops (20/24″)
041219
Strength
Incline Bench Press 12-12-10-10-8-8-1-1-1 (Ascending)
MetCon
Drop Ladder 10-1 For Time of:
Back Squats (From Ground – 125/185#)
T2B
*After Each Round Perform 30 Double Unders*
041119
Lift
i) On Every 3rd Minute For 21 Minutes of:
Snatch + Hang Snatch (Ascending Weights)
ii) On Every 3rd Minute For 21 Minutes of:
Clean + Hang Clean + Jerk (Ascending Weights)
041019
Strength
i) OH Lunge Walk 10-10-10-10-10 (Ascending)
ii) Weighted Chinup 3-3-2-2-1-1 (Ascending)
MetCon
EMOTM 8 Minutes of:
8 Calories Assault Bike
8 Burpees
040919
MetCon
5 Rounds of:
3 Minute AMRAP of:
6 Squat Cleans (65/95#)
6 HSPU
*60s Rest Between Rounds*
Accessory (Odd Objects)
5×40′ Sled Push (Ascending/Max Weight)
5xMAX GHDSU Static Hold
5×40′ Mixed KB Front Rack/DB Suitcase Carry
040819
Strength
Front Squat 8-8-8-8-8 (Ascending)
MetCon
For Time:
40 Deadlifts (155/225#)
3 Rope Climbs
40 Wall Balls (W: 14/9 M: 20#/10′)
5 RMU
40 Calorie Row
3 Rope Climbs
40 Thrusters (35/45#)
5 RMU
040619
Strength
Deadlift 1-1-1-1-1 (Ascending)
MetCon
For Time:
50-40-30-20-10
KB Swings (.5/1 Pood)
*After Each Set Complete 10 Weighted Step Ups (20/24″ w/ .5/1 Pood)*
040519
Strength
Push Press 8-8-3-3-3 (Ascending)
MetCon
[15-12-9] x2 For Time of:
Front Squats (75/115#)
Pullups
040419
Lift
EMOTM 12 Minutes of:
Odd: 3 OH Squats @ 70%
Even: 3 Snatch Balance @ 70%
*Based Off 1RM Snatch*
MetCon
16 Minute AMRAP of:
14 Calorie Row
12 T2B
10 Hang Power Snatch (65/95#)
040319
MetCon
i) For Time:
100 SA DB Snatches (35/50#)
*Every Minute Perform 5 HSPU*
ii) For Time:
21 SA DB Thrusters – R (35/50#)
21 SA DB Thrusters – L (35/50#)
21 Ring Pushups
15 SA DB Thrusters – R (35/50#)
15 SA DB Thrusters – R (35/50#)
15 Ring Pushups
9 SA DB Thrusters – R (35/50#)
9 SA DB Thrusters – R (35/50#)
9 RIng Pushups
040219
MetCon
6 Rounds of:
10 Calories Assault Bike
15 Double Unders
3×30′ Shuttle Sprints
1 Clean & Jerk (155/225#)
3×30 Shuttle Sprints
15 Double Unders
10 Burpees
-3 Minute Rest-
*Score = Slowest Round*
Gymnastics
EMOTM 8 Minutes of:
Odd: 3 Bar Muscle Ups OR BMU Drills
Even: 30′ HSW OR HSW Drills
040119
Strength
Back Squat 8-8-8-8-8 (Ascending)
MetCon
For Time:
65 Cal Ski Erg
65 Air Squats
40 Cal Ski Erg
40 SDHP (75/115#)
033019
Strength
Deadlift 2-2-2 (Ascending)
MetCon
“CrossFit Baseline 2.0”
For Time:
500m Row (Damper @ 10)
40 DB Front Squats (20/35#)
30 GHDSU OR Weighted Situps (Anchored)
20 HSPU
10 BMU
032919
Strength
Bench Press 15-15-10-10-5-5 (Ascending)
MetCon
For Time of:
29 Deadlifts (155/225#)
29 Pullups
29 Wall Balls (W: 14/9 M: 20#/10′)
29 Calorie Row
29 DB/KB Bent Over Row (35/50#)
29 Thrusters (55/75#)
032819
Lift
EMOTM 12 Minutes of:
Odd: 3 Power Cleans @ 70%
Even: 3 Split Jerks @ 70%
*Based off 1RM Clean & Jerk*
MetCon
5 Rounds For Time of:
64 DUs
8 T2B
8 DB Hang Clean & Jerk (35/50#)
032719
MetCon
i) For Time of:
10-8-6-4-2
Back Squat (185/275#)
5-4-3-2-1
Rope Climbs
ii) For Time of:
50 KB Swings (.5/1 Pood)
20 Pushups
35 KB Swings (1/1.5 Pood)
35 Pushups
20 KB Swings (1.5/2 Pood)
50 Pushups
032619
Lift
Power Snatch 2-2-2-1-1-1 (Ascending)
MetCon
6 Rounds For MAX Reps of:
30s Calories Assault Bike
30s Rest
30s Ring Muscle Ups
30s Rest
30s Hang Power Cleans (105/155#)
30s Rest
032519
Strength
Front Squat 7×2 (Ascending)
MetCon
2 Rounds For Time of:
18 Burpees
18 DB S2OH (35/50#)
18 Box Overs (20/24″)
032219
MetCon
33-27-21-15-9 For Time of:
Thrusters (65/95#)
CTB Pullups
*20 Minute Time Cap*
032119
Lift (Mechanics/Light Weights)
i) EMOTM 10 Minutes of:
Snatch Deadlift (3) + Power Snatch + OH Squat (2)
ii) EMOTM 10 Minutes of:
Snatch Pull (2) + Power Snatch + Snatch Balance (2)
iii) EMOTM 10 Minutes of:
Snatch High Pull (2) + Squat Snatch (2)
Accessory
Seated Box Jump 5×5 (Ascending Heights) –> Compare To Last Week
032019
MetCon
i) 8 Rounds For Time of:
3 Deadlifts (225/315#)
3 Strict HSPU
ii) 6 Rounds For Time of:
6 S2OH (105/155#)
6 Pistol Squats
Accessory
EMOTM 10 Minutes of:
Odd: 100′ KB Farmer Carry (1.5/2 Pood)
Even: 25′ Handstand Walk
031919
Lift
Power Clean 2-2-2-1-1-1 (Ascending)
MetCon
3 Rounds For Time of:
100 Double Unders
45 Calorie Row
35 Wall Balls (W: 14/9 M: 20#/10′)
031819
Strength
Back Squat 7×2 (Ascending)
MetCon
EMOTM 10 Minutes of:
6 Calories Assault Bike
6 SA DB Squat Snatch (35/50#)
031619
Strength
Deadlift 3-3-3 (Ascending)
MetCon
6 Rounds For Time of:
12 Medicine Ball Cleans (14/20#)
8 Pullups
12 Box Hops (24/30″)
031519
MetCon
For Time:
3 Rounds of
10 Snatches (65/95#)
12 Bar Facing Burpees
-Rest 3 Minutes-
3 Rounds of:
10 Bar Muscle Ups
12 Bar Facing Burpees
031419
Lift (Mechanics/Light Weights)
i) EMOTM 10 Minutes of:
Clean Deadlift (3) + Squat Clean + Jerk
ii) EMOTM 10 Minutes of:
Clean Pull (2) + Squat Clean + Jerk
iii) EMOTM 10 Minutes of:
Clean High Pull + Squat Clean (2) + Jerk
Accessory
Seated Box Jump 5×5 (Ascending Heights)
031319
MetCon
i) Drop Ladder For Time of:
30-27-24-21-18-15-12-9-6-3
Calories Rowing
10-9-8-7-6-5-4-3-2-1
Thrusters (75/115#)
ii) 5 Rounds For Time of:
3 Power Cleans (125/185#)
5 Ring Dips
031219
Lift
Power Snatch + Hang Snatch (2) 6×1 (Ascending)
MetCon
3 Rounds For Time of:
3 Ring MU
6 Squat Snatch (95/135#)
9 BF Burpees
031119
Strength
Back Squat 5-5-4-4-3-3 (Ascending)
MetCon
15 Minute AMRAP of:
3 OH Squats (65/95#)
3 T2B
25 DUs
6 OH Squats (65/95#)
6 T2B
25 DUs
9 OH Squats (65/95#)
9 T2B
25 DUs
12 OH Squats (65/95#)
12 T2B
25 DUs
15 OH Squats (65/95#)
15 T2B
25 DUs
Etc…
030919
Strength
Deadlift 4-4-4 (Ascending)
MetCon
3 Rounds For Time of:
30 Cal Assault Bike
20 Thrusters (55/75#)
10 Devils Press (35/50#)
030819
MetCon
For Time:
200′ OH DB Walking Lunge (35/50#)
50 DB Step Ups (20/24″ 35/50#)
50 Strict HSPU
200′ Handstand Walk
*10 Minute Time Cap*
030719
Strength
Strict Press 5-5-4-4-3-3 (Ascending)
Lift (Mechanics)
EMOTM 8 Minutes of:
Snatch Balance (3)
MetCon
For Time:
21 Front Squats (95/135#)
21 DB Chest Press (35/50#)
15 Front Squats (105/155#)
15 DB Chest Press (35/50#)
9 Front Squats (125/185#)
9 DB Chest Press (35/50#)
030619
MetCon
i) For Time of:
60 Wall Balls (W: 14/9 M: 20#/10′)
50 Box Overs (20/24″)
40 Cal AB
30 HSPU
20 SA Snatch (50/70#)
ii) 3 Rounds For Time of:
500m Ski Erg
21 KB Swings (1/1.5 Pood)
12 Pullups
Accessory (Core)
3 Sets of:
15 Banded Good Mornings
15 Hollow Rocks
030519
Lift/Strength
i) SG Push Press 3×3 (Ascending)
ii) SG Split Jerk 6×1 (Ascending)
MetCon
2 Rounds For Time of:
30 Calorie Row
30 Deadlifts (75/115#)
30 Push Jerk (75/115#)
030419
Strength
Front Squat 5-5-4-4-3-3 (Ascending Weight)
MetCon
14 Minute AMRAP of:
25′ DB FR Lunge Walk (35/50#)
8 DB Power Cleans (35/50#)
3 Bar Muscle Ups
030219
Strength
Deadlift 5-5-3-3-1-1-1
MetCon
12-9-6-9-12 For Time of:
Front Squats (65/95#)
BF Burpees
Situps
*50 Double Unders After Each Round*
030119
MetCon
In 8 Minutes Complete:
25 T2B
50 DU’s
15 Squat Cleans (85/135#)
25 T2B
50 DUs
13 Squat Cleans (115/185#)
If Completed Before 8 Minutes, Add 4 Minutes And Proceed to:
25 T2B
50 DUs
11 Squat Cleans (145/225#)
If Completed Before 12 Minutes, Add 4 Minutes And Proceed to:
25 T2B
50 DUs
9 Squat Cleans (175/275#)
If Completed Before 16 Minutes, Add 4 Minutes And Proceed to:
25 T2B
50 DUs
7 Squat Cleans (205/315#)
022819
Strength
TnG Push Press 5-5-4-4-3-3 (Ascending)
Lift (Mechanics)
EMOTM 8 Minutes of:
Split Jerk (2)
MetCon
21-15-9 For Time of:
Calorie Row
GHDSU OR Weighted Situps
022719
MetCon
i) 9 Rounds For Time of:
5 Deadlifts (125/185#)
5 Deficit HSPU
5 Hang Power Cleans (105/155#)
5 Deficit Pushups
ii) For Time:
50 Back Squats (125/185#)
*Every Racked Bar = 75 Double Unders*
022619
Lift
Snatch 6×1 (Ascending)
MetCon
7 Rounds For Time of:
7 T2B
7 Burpee Box Overs (20/24″)
022519
Strength
OH Squat 5-5-4-4-3-3
MetCon
5 Rounds of:
12 Calories Assault Bike
12 CTB Pullups
12 DB Hang Clean & Jerk (35/50#)
2 Minutes Rest
*Score = Slowest Round*
022319
Strength
Deadlift 20-15-10 (Ascending)
MetCon
“Reverse Annie”
10-20-30-40-50 For Time of:
Double Unders
Situps
022219
MetCon
15 Minute AMRAP of:
19 Wall Balls (W: 14/9 M: 20#/10′)
19 Calorie Row
022119
MetCon
For Time:
500m Row
30 Deadlifts (95/135#)
500m Ski Erg
30 HSPU
500m Row
30 Hang Power Cleans (75/115#)
500m Ski Erg
30 Pushups
500m Row
30 Hang Power Snatch (65/95#)
500m Ski Erg
30 Ring Dips
022019
Lift
Clean & Jerk 6×1 (Ascending)
MetCon
4 Rounds For Time of:
20 SA Snatch (35/50#)
20 Box Overs (20/24″)
021919
Strength
Tempo Back Squat
3×4 @ 70% (4s Down/2s Hold/4s Up)
3×2 @ 80% (2s Down/1s Hold/4s Up)
MetCon
Drop Ladder 10-1 For Time of:
S2OH (75/115#)
Front Rack Lunge (75/115#)
Bar Facing Burpees
021619
Strength
EMOTM 10 Minutes of:
Odd: 5 Front Squat (95/135#)
Even: 5 S2OH (95/135#)
MetCon
i) “JT”
21-15-9 For Time of:
HSPU
Ring Dips
Pushups
ii) “Death By…”
Burpees
021519
Gymnastics
Ring/Bar Muscle Up Practice
MetCon
For Time:
100 Thrusters (65/95#)
7 Bar OR RIng Muscle Ups
Accessory (Core)
5x30s Weighted Plank (Ascending Weight)
021419
Lift
Snatch Balance 2-2-2-1-1-1 (Ascending)
MetCon
18-15-12 For Time of:
SDHP (65/95#)
T2B
Plate GR2OH (25/45#)
Pushups
Accessory
2 Sets of:
15 Reverse Hypers
10 Kang Squats (55/75#)
10 Steps/Side DB Zombie Walk (35/50#)
021319
MetCon
i) 5-4-3-2-1
Squat Cleans (145/205#)
Rope Climbs
ii) 18 Minute AMRAP of:
14 Burpees
20′ DBL DB/KB OH Lunge Walk (20/35#)
14 Pistol Squats
20′ DBL DB/KB OH Lunge Walk (20/35#)
021219
Lift
Split Jerk 7×1 (Ascending)
MetCon
For Time:
1500m Row
40 HSPU
40 KB Swings (1.5/2 Pood)
150 Double Unders
021119
Strength
EMOTM 10 Minutes of:
2 Front Squats @ 80%
MetCon
5 Rounds For Time of:
12/15 Calories Assault Bike
6 OH Squats (95/135#)
6 CTB Pullups
020919
Strength
Deadlift 2-2-4-4-2-2-1-1 (Not to exceed 90% of 1RM)
MetCon (Odd Objects)
EMOTM 16 Minutes of:
Min 1: 2×40′ Standing Sled Rope Pull
Min 2: 2×40′ Sandbag Lunge Walk
Min 3: 4×40′ DB Carry (70/100#)
Min 4: 5 Axl Bar Muscle Clean & Strict Press (Weight = Athlete Choice)
*Repeat 4 Times*
020819
Strength
Bench Press 4×2 (Ascending)
Gymnastics
12 Minutes of EITHER:
15 Ring/Bar Muscle Ups
OR
Ring/Bar Muscle Up Practice
MetCon
12 Minute AMRAP of:
12/15 Calorie Row
2 Burpee Over The Rower
*Add 2 Burpees Each Round*
020719
Lift
EMOTM 10 Minutes of:
2-Pos Clean + Jerk (2)
MetCon
For Time:
21 SA DB S2OH – R (35/50#)
21 SA DB S2OH – L (35/50#)
21 T2B
63 Double Unders
15 SA DB S2OH – R (35/50#)
15 SA DB S2OH – L (35/50#)
15 T2B
45 Double Unders
9 SA DB S2OH – R (35/50#)
9 SA DB S2OH – L (35/50#)
9 T2B
27 Double Unders
020619
MetCon
i) For Time:
50 Wall Balls (W: 14/9 M: 20#/10′)
5 Hang Power Snatch (55/75#)
40 Wall Balls (W: 14/9 M: 20#/10′)
10 Hang Power Snatch (55/75#)
30 Wall Balls (W: 14/9 M: 20#/10′)
15 Hang Power Snatch (55/75#)
20 Wall Balls (W: 14/9 M: 20#/10′)
20 Hang Power Snatch (55/75#)
10 Wall Balls (W: 14/9 M: 20#/10′)
25 Hang Power Snatch (55/75#)
ii) 3 Rounds For Time of:
20 Calories Ski Erg
15 GHDSU
10 Burpee Deadlift (50/70#)
020519
Lift
EMOTM 10 Minutes of:
2-Pos Power Snatch + OH Squat
MetCon
4 Rounds For Time of:
20 Calories Assault Bike
20 Bench Press (95/135#)
20 SA DB Snatch (35/50#)
020419
Strength
EMOTM 10 Minutes of:
2 Back Squats @ 80%
MetCon
For Time:
4 Squat Cleans (125/185#)
1 Round of “Cindy”
3 Squat Cleans (145/205#)
2 Rounds of “Cindy”
2 Squat Cleans (155/225#)
3 Rounds of “Cindy”
1 Squat Clean (165/245#)
4 Rounds of “Cindy”
020219
Strength
Push Press 7-7-5-5-3-3 (Ascending Weight)
MetCon
12 Minute AMRAP of:
9 Pushups
6 Hang Power Cleans (105/155#)
3 Front Squats (105/155#)
020119
Strength
i) Bench Press 4×4 (Ascending Weight)
ii) Superset 3 Sets (Ascending Weights) of:
8 Barbell Shrugs (Heavy)
8 Upright Rows
MetCon
For Time:
1000m Row
35 Pullups
75 Box Overs (16/20″)
35 Pullups
1000m Row
013119
Lift
EMOTM 12 Minutes of:
3-Position Power Snatch (Wave)
MetCon
6 Rounds For Time of:
42 Double Unders
16 KB Swings (1/1.5 Pood)
Accessory
30′ Shuttle Sprint Pyramid (Partners)
013019
MetCon
i) 15-12-9 For Time of:
Deadlifts (185/275#)
Ring Pushups
ii) 15-12-9 For Time of:
Thrusters (95/135#)
T2B
Gymnastics
2 Sets NOT For Time of:
MAX Reps RMU
7 Pike Press To Headstand (Free OR Wall)
012919
Lift
EMOTM 10 Minutes of:
3-Position Power Clean (Wave)
MetCon
3 Rounds For Time of:
21 Calories Assault Bike
15 Plate Burpees (25/45#)
9 HSPU
40′ SA OH Lunge Walk – R (35/50#)
40′ SA OH Lunge Walk – L (35/50#)
012819
Strength
Front Squat [3-2-1] x3
MetCon
“Isabel”
For Time:
30 Snatches (95/135#)
012619
Strength
Deadlift 3-3-5-5-3-3-1-1
MetCon
9 Minute AMRAP of:
3 Med Ball Cleans (14/20#)
3/Side KB/DB Renegade Rows (25/35#)
6 Med Ball Cleans (14/20#)
6/Side KB/DB Renegade Rows (25/25#)
9 Med Ball Cleans (14/20#)
9/Side KB/DB Renegade Rows (25/35#)
12 Med Ball Cleans (14/20#)
12/Side KB/DB Renegade Rows (25/35#)
Etc…
012519
Strength
i) Bench Press 3×6 (Ascending)
ii) Seated DB Arnold Press 3×12 (Ascending)
MetCon
EMOTM 16 Minutes of:
Min 1: 55 Double Unders
Min 2: 15 Cal Row
Min 3: 12 GHDSU
Min 4: 8/Side SA KB Thrusters (1/1.5 Pood)
*Repeat 4 Times*
012419
Lift
Power Clean + Jerk + Squat Clean + Jerk 6×1 (Ascending)
MetCon
2 Rounds For Time of:
35 Wall Balls (W: 14/9 M: 20#/10′)
25 Calorie Ski Erg
Accessory (Gymnastics)
2 Rounds of:
2 Minutes Accumulated Handstand Hold
1 Minute Accumulated L-Sit (Paralletes)
012319
MetCon
30 Rounds For Time of:
1 Wall Walk
2 DB Hang Clean & Jerk – L (50/70#)
2 DB Hang Clean & Jerk – R (50/70#)
3 CTB Pullups
012219
Lift
Power Snatch + OHS + Snatch + OHS 7×1 (Ascending)
MetCon
6 Rounds For Time of:
12 Cal Assault Bike
6 Burpees
6 Box Hops (20/24″)
012119
Strength
Front Squat [15-12-10] x3
MetCon
“Grace”
For Time:
30 Clean & Jerk (95/135#)
011919
MetCon
“Tabata Mashup”
Ski Erg
KB SDHP (1/1.5 Pood)
20′ Shuttle Sprints
GHDBE
Accessory (Core)
2 Sets of:
30 Banded Good Mornings
15 Kang Squats (Bar)
30/Side Ab Bicycle
011819
Strength
i) Bench Press 3×8 (Ascending)
ii) Strict Ring OR Box Dips 3×8
MetCon
4 Rounds For Time of:
500m Row
35 Air Squats
011719
Lift
TnG Power Clean 2-2-2 (Ascending)
Strength
Strict Press 5-5-5 (Ascending)
MetCon
5 Rounds For Time of:
45 Double Unders
12 SA Hang DB Snatch (35/50#)
011619
MetCon
20 Rounds For Time of:
1 Ring OR Bar Muscle Up (Opposite of 010919)
3 Thrusters (75/115#)
5 Bar Facing Burpees
011519
Lift
i) TnG Power Snatch 2-2-2 (Ascending)
ii) Snatch Grip Push Press 5-5-5 (Ascending)
MetCon
For Time:
80 Wall Balls (W: 14/10 M: 20#/10′)
55 Pullups
30 KB Swings (1.5/2 Pood)
011419
Strength
Back Squat [3-2-1] x3
MetCon
i) 21-15-9 For Time of:
Deadlifts (155/225#)
T2B
ii) EMOTM 6 Minutes of:
6/8 Cal Assault Bike
1 Clean & Jerk (155/225#)
011219
MetCon
“Fight Gone Worse”
3 Rounds For MAX Reps of:
60s Calories Ski Erg
60s Med Ball Cleans (14/20#)
60s Situps
60s DB Power Cleans (25/35#)
60s Med Ball Slams (14/20#)
60s Rest
Accessory
50 Banded Good Mornings
50/Side Med Ball Russian Twists (14/20#)
011119
Strength
i) Bench Press 3×10 (Ascending)
ii) Strict Pullups 3×8
MetCon
For Time:
30 S2OH (65/95#)
10 Pistol Squats
2 Rope Climbs
20 S2OH (75/115#)
20 Pistol Squats
2 Rope Climbs
10 S2OH (95/135#)
30 Pistol Squats
2 Rope Climbs
011019
Lift
Hang Squat Snatch 2-2-1-1-1 (Ascending)
MetCon
9 Minute AMRAP of:
7 Pushups
12 Box Overs (20/24″)
7 Double DB Snatch (25/35#)
010919
MetCon
i) 10 Rounds For Time of:
2 Ring OR Bar Muscle Ups
4 OH Squats (75/115#)
6 Burpees
ii) For Time:
2000m Row
010819
Lift
Hang Squat Clean 2-2-1-1-1 (Ascending)
MetCon
4 Rounds of:
10 Cal Assault Bike
25′ Walking Lunge
12 KB Swings (.5/1 Pood)
25′ Walking Lunge
50′ Shuttle Sprint
2 Minutes Rest
*Score = Slowest Round*
010719
Strength
Back Squat [15-12-10] x2
MetCon
For Time:
75 Double Unders
10 HSPU
65 Double Unders
10 HSPU
55 Double Unders
10 HSPU
45 Double Unders
10 HSPU
35 Double Unders
10 HSPU
010519
MetCon
3 Rounds For Time of:
200m Row
15 KB Swings (.5/1 Pood)
200m Row
15 Box Hops (16/20″)
200m Row
15 S2OH (55/75#)
200m Row
15 Med Ball Slams (14/20#)
Accessory
4x30s DBL KB/DB Wall Sit (Ascending)
010419
Strength
Bench Press 3×12 (Ascending)
Lift
Split Jerk 3×3 (Ascending – From Ground)
MetCon
14 Minute AMRAP of:
16 Burpee Box Overs (16/20″)
16 SA DB Snatch (50/70#)
16 V-Ups
010319
Strength
Sumo Deadlift 5-5-5-3-3-3 (Ascending Weights)
MetCon
2 Rounds For Time of:
45 Wall Balls (W: 14/9 M: 20#/10′)
30 Hang Power Snatch (55/75#)
Accessory
4x30s Weighted Plank (Ascending Weight)
010219
MetCon
For Time:
25 Cal Assault Bike
75 Double Unders
THEN…
3 Rounds of:
5 Pullups
10 Pushups
15 Air Squats
THEN…
35 Cal Ski Erg
75 Double Unders
THEN…
2 Rounds of:
10 T2B
15 Deadlifts (125/185#)
THEN…
55 Cal Row
75 Double Unders
THEN…
15 Front Squats (125/185#)
122918
MetCon
For Time:
45 Thrusters (65/95#)
75 Double Unders
45 Bar Facing Burpees
75 Double Unders
45 Hang Power Cleans (65/95#)
75 Double Unders
45 HR Pushups
75 Double Unders
Accessory (Core)
15-12-9 For Time of:
GHDSU OR Wt’d Situps
T2B OR HKR
122818
Lift (Light/Mechanics)
i) EMOTM 8 Minutes of:
3-Pos Squat Clean + Jerk
ii) EMOTM 8 Minutes of:
3-Pos Squat Snatch + Snatch Balance
MetCon
For Time:
20 Cal Assault Bike
1 Deadlift (105/155#)
10 HSPU
2 Deadlift (105/155#)
9 HSPU
3 Deadlift (105/155#)
8 HSPU
4 Deadlift (105/155#)
7 HSPU
5 Deadlift (105/155#)
6 HSPU
6 Deadlift (105/155#)
5 HSPU
7 Deadlift (105/155#)
4 HSPU
8 Deadlift (105/155#)
3 HSPU
9 Deadlift (105/155#)
2 HSPU
10 Deadlift (105/155#)
1 HSPU
20 Cal Assault Bike
122718
Strength
i) Back Squat 4×5 (Ascending)
ii) Push Press 4×5 (Ascending)
MetCon
5 Rounds For Time of:
300m Row
16 KB Swings (1/1.5 Pood)
8 Pullups
122118
Strength (Endurance)
i) EMOTM 10 Minutes of:
10 Incline Bench Press (85/125#)
ii) EMOTM 10 Minutes of:
15 Bent Over Row – Supine Grip (65/95#)
MetCon
“Tabata Mashup”
Assault Bike
Shuttle Sprints (15′)
Double Unders
SA DB S2OH (50/70#)
122018
Strength
Deficit Front Rack Forward Alt Lunge 4×10 (Ascending)
MetCon
For Time of:
3 Sets of:
15 Calorie Ski Erg
15 DB Front Squats (25/35#)
2 Sets of:
12 DB Burpee Deadlifts (50/70#)
12 GHD Back Extensions
1 Set of:
9 Squat Snatches (105/155#)
9 Bar Muscle Ups
121918
MetCon
27-21-15-9 For Time of:
Calorie Row
T2B
Wall Balls (W: 14/9 M: 20/10#)
Accessory
3 Sets of:
10/Side SL Bent Over DB Row (35/50#)
20 Banded Good Mornings
30′ Walking Sled Push (Heavy)
121818
Lift
Clean + Low Hang Clean + Jerk (Heavy Single)
MetCon
5 Rounds For Time of:
10 Box Overs (20/24″)
10 KB Swings (1.5/2 Pood)
2 Rope Climbs
121718
Strength
Back Squat [5-3-1-1] x3
MetCon
10 Rounds For Time of:
1 Squat Clean (125/185#)
3 CTB Pullups
5 HSPU
121518
Strength
Deficit Deadlift 5×3 (Ascending)
MetCon
3 Rounds For Time of:
21 Jump & Touch (6/12″)
15 OH Squats (55/75#)
9 T2B
121418
Strength
Strict Press 2RM
MetCon
For Time of:
55 Pullups
45 Deadlifts (125/185#)
35 Bar Facing Burpees
121318
Strength
Deficit BR Lunge 4×10 (Ascending)
MetCon
5 Rounds For Time of:
15 Pushups
12 Thrusters (65/95#)
9 Calories Assault Bike
121218
MetCon
“Fight Gone Bad”
For Max Reps of:
60s Wall Balls (W: 14/9 M: 20#/10′)
60s SDHP (55/75#)
60s Box Hops (16/20″)
60s Push Press (55/75#)
60s Calorie Row
60s Rest
Accessory
3 Sets of:
3 Negative Deficit HSPU
5/Side Wt’d Pistol Squats
7 Strict Chin Ups
121118
Lift
Snatch + Low Hang Snatch + OHS (Heavy Single)
MetCon
8 Minute AMRAP of:
40 Double Unders
8 SA KB Snatch – R (.5/1 Pood)
8 SA KB Snatch – L (.5/1 Pood)
Immediately Followed By:
4 Minutes To Establish:
2RM Bench Press
121018
Strength
Front Squat [5-3-1-1] x3
MetCon
16 Minute AMRAP of:
7 Ring Muscle Ups
12 Power Cleans (95/135#)
7 HSPU
120818
Strength
Sumo Deadlift 6-6-1-1-1
MetCon
For Time:
42 Calories Ski Erg
21 CTB Pullups
30 Calories Ski Erg
15 CTB Pullups
18 Calories Ski Erg
9 CTB Pullups
120718
Strength
i) 45s Max Reps Bench Press @ 65/95#
5 Tempo RIng Pushups
-120s Rest-
45s Max Reps Bench Press @ 75/115#
5 Tempo RIng Pushups
-120s Rest-
45s Max Reps Bench Press @ 95/135#
5 Tempo RIng Pushups
ii) 3 Sets (Ascending Weights) of:
10 Incline Front Shoulder Raises (Barbell)
10 Incline Pec Flies
MetCon
7 Minute AMRAP of:
3 Burpees
6 Shuttle Sprints (30′)
9 KB SDHP (1.5/2 Pood)
120618
Strength
Reverse Deficit FR Lunge 4×10 (Ascending)
MetCon
3 Rounds For Time of:
18 Calories Assault Bike
8 T2B
8 KB Swings (1.5/2 Pood)
8 Thrusters (75/115#)
120518
MetCon
For Time:
350m Row
100 DUs
8 Squat Cleans (125/185#)
350m Row
100 DUs
6 Squat Cleans (145/205#)
350m Row
100 DUs
4 Squat Cleans (155/225#)
350m Row
100 DUs
2 Squat Cleans (165/245#)
Accessory (Core)
3 Sets of:
12 Hollow Rocks
8 HKR w/ 3s Hold
120418
Lift
“Big TnG Snatch Complex”
Heavy Single of:
Power Snatch
Hang Power Snatch
OH Squat
Power Snatch
Hang Power Snatch
OH Squat (2)
Power Snatch
Hang Power Snatch
OH Squat (3)
MetCon
For Time:
100 S2OH (65/95#)
*Every Dropped Bar = 6 Bar Facing Burpees*
120318
Strength
Back Squat [6-4-2] x3
MetCon
7 Rounds For Time of:
7 Deadlifts (155/225#)
7 HSPU
120118
Strength
Sumo Deadlift 8-8-2-2-2
MetCon
21-15-9 For Time of
Hang Power Clean (105/155#)
Pushups
113018
Strength
i) 100 Z-Press (Bar)
ii) 3 Sets (Ascending Weight) of:
8 Lateral Raises
8/Side Seated Filly Press
MetCon
15 Minute AMRAP of:
11 SA DB Snatch – R (50/70#)
11 SA DB Snatch – L (50/70#)
30 Cal Ski Erg
30 Pullups
11 SA DB Thruster – R (50/70#)
11 SA DB Thrusters – L (50/70#)
30 Cal Ski Erg
30 CTB Pullups
11 SA DB Hang C/J – R (50/70#)
11 SA DB Hang C/J – L (50/70#)
30 Cal Ski Erg
30 Bar Muscle Ups
112918
Strength
Reverse Deficit BR Lunge 4×10 (Ascending)
MetCon
13 Minute AMRAP of:
50 SG Push Press (35/45#)
50 Calorie Row
50 OH Squats (35/45#)
50 Calore Row
50 Muscle Snatches (35/45#)
112818
Gymnastics
EMOTM 12 Minutes of:
Odd: 3 Negative Ring Chin Ups
Even: 3 Negative Ring Dips
MetCon
11 Minute AMRAP of:
80 Calories Assault Bike
60 Wall Balls (W: 14/9 M: 20#/10′)
40 Box Jump Overs (20/24″)
112718
Lift
“Big TnG Complex”
Heavy Single of:
Power Clean
Hang Power Clean
Push Jerk
Power Clean
Hang Power Clean
Push Jerk (2)
Power Clean
Hang Power Clean
Push Jerk (3)
MetCon
9 Minute AMRAP of:
75 Situps
60 Air Squats
45 KB Swings (1.5/2 Pood)
30 T2B
15 Prison Burpees (Burpee w/ 3 Pushups) – Click To View
112618
Strength
Front Squat [6-4-2] x3
MetCon
7 Minute AMRAP of:
150 Double Unders
8 Power Snatches (105/155#)
30 HSPU
112418
Strength
Sumo Deadlift 10-10-4-4-4
MetCon
“Tabata Mashup”
Calories Ski Erg
Double Unders
KB SDHP (1.5/2 Pood)
Rope Climbs
112318
Strength
Front Rack Walking Lunge 4×10 (Ascending)
MetCon
“Jackie”
For Time:
1000m Row
50 Thrusters (35/45#)
35 Pullups
112218
MetCon
(To be done AT HOME)
i) EMOTM 10 Minutes of:
8 Pushups
14 Air Squats
ii) EMOTM 10 Minutes of:
8/Side Lunge Jumps
14/Side Ab Bicycle
iii) EMOTM 10 Minutes of:
8 Supermans
14 Froggy Jumps
Accessory (Core)
“Bring Sally Up” Plank Edition
112118
MetCon
For Time:
4 Rounds of:
8 KB/DB Swings (1.5/2 Pood)
8 HSPU
3 Rounds of:
10 DBL KB/DB Snatch (.5/1 Pood)
10 Ring Pushups
2 Rounds of:
12 SA KB/DB Thruster (1/1.5 Pood – Right Arm Round 1, Left Arm Round 2)
12 Parallette/Box/Bench Dips
1 Round of:
20 Burpee Pullups
150 Double Unders
112018
Lift
Snatch (2) + OHS (2) + Hang Snatch (2) + OHS (2) 6×1 (Ascending)
MetCon
For Time:
50 Calorie Row
40 HR Pushups
30 T2B
20 SA DB Snatch (50/70#)
10 Bar Muscle Ups
111918
Strength
Back Squat 20RM
MetCon
2 Rounds For Time of:
16 Box Jump Overs (20/24″)
28 Hang Power Cleans (75/115#)
111718
CROSSFIT
Strength
Deadlift 6-6-1-1-1 (Ascending)
MetCon
For Time:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
111618
Lift
Split Jerk 3-3-3-2-2-2-1-1-1
MetCon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pullups
111518
Strength
Back Rack Walking Lunge 4×10 (Ascending)
MetCon
21-18-15-12-9-6-3 For Time of:
Ski Erg
Bent Over Row (95/135#)
111418
MetCon
20 Rounds For Time of:
3 Ring Dips
6 Deadlifts (95/135#)
9 Air Squats
Accessory (Core)
Coaches Choice
111318
Lift
Clean (2) + Front Squat (2) + Hang Clean (2) + Front Squat (2) 6×1 (Ascending)
MetCon
5 Rounds For Time of:
8 Bar Facing Burpees
8 Push Press (65/95#)
111218
Strength
OH Squat 3×2 @ 90%
MetCon
For Total Reps of:
1 Minute AMRAP of: Calories Assault Bike
1 Minute Rest
2 Minute AMRAP of: Calories Rower
2 Minutes Rest
3 Minute AMRAP of: Clean & Jerk (95/135#)
3 Minutes Rest
4 Minute AMRAP of: Snatches (95/135#)
111018
Strength
Deadlift 8-8-2-2-2 (Ascending)
MetCon
4 Rounds For Time of:
12 T2B
8 SA Hang DB Clean & Jerk – R (35/50#)
8 SA Hang DB Clean & Jerk – L (35/50#)
110918
Strength
Thruster 5-4-3-2-1
MetCon
9 Minute AMRAP OR EMOTM of:
5 Burpees
10 Wall Balls (w: 14/9 M: 20#/10′)
110818
Strength
Front Rack Lunge Walk 4×10 (Ascending)
MetCon
21-18-15-12-9-6-3 For Time of:
Calories Assault Bike
Back Squat (125/185#)
110718
MetCon
For Time:
1500m Row
150 Double Unders
15 RMU
500m Ski Erg
50 Air Squats
5 Rope Climbs
Accessory (Core)
3 Rounds of:
8 GHDSU
12 Wt’d Situps
16/Side Dead Bug
20 Hollow Rocks
110618
Lift
Clean Deadlift + TnG Power Clean 1-1-1-1-1 (Ascending)
MetCon
2 Rounds For Time of:
40 SA Snatches (35/50#)
40 Strict Press (55/75#)
110518
Strength
Back Squat 3×2 @ 90%
MetCon
8 Rounds For Time of:
2 Squat Cleans (155/225#)
6 CTB Pullups
110318
Strength
Deadlift 10-10-4-4-4
MetCon
“Cindy Splits”
4 Rounds of:
3 Minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
*2 Minute Rest*
110218
Gymnastics
EMOTM 18 Minutes (For Quality) of:
Min 1: 8 Pistol/Wt’d Pistol Squats – L
Min 2: 8 Pistol/Wt’d Pistol Squats – R
Min 3: 8 Strict/Deficit Kipping HSPU
*Repeat 6 Times*
MetCon
6 Minute AMRAP of:
1 Deadlift (225/315#)
3 Shuttle Sprints (16′)
5 Burpees
110118
Strength
OH Lunge Walk 4×10 (Ascending)
MetCon
21-18-15-12-9-6-3 For Time of:
Calories Row
Bench Press (95/135#)
103118
MetCon
“HalloWOD”
For Time:
31 Double Unders
31 Situps
31 Air Squats
31 Deadlifts (75/115#)
31 Hang Power Cleans (65/95#)
31 S2OH (55/75#)
31 Box Hops (24/30″)
31 V-Ups
31 Wall Balls (W: 14/9 M: 20#/10′)
31 Cal Assault Bike
6 Wall Walks
6 Rope Climbs
6 BMU
103018
Lift
TnG Power Snatch 2-2-2-2-2 (Ascending)
MetCon
2 Rounds For Time of:
40 KB Swings (1.5/2 Pood)
40 Pushups
102918
Strength
Front Squat 3×2 @ 90%
MetCon
8 Rounds For Time of:
3 Squat Snatches (95/135#)
7 RIng Dips
102618
MetCon
“Dawn”
100 Burpee To Plate (25/45#)
80 Power Cleans (55/75#)
60 OH Lunge Walk Steps (25/45#)
40 Pullups
20 Turkish Getups (15/30#)
5 Block Laps w/ 65′ Bear Crawl
102518
MetCon
For Time:
125 Calorie Row
50′ HSW
100 Calorie AB
50′ HSW
75 Calorie Ski Erg
50′ HSW
Accessory (Core)
8x15s Weighted Plank (Ascending Weight/Heavy)
102418
Gymnastics
i) EMOTM 8 Minutes of:
20s Kipping Pullups
ii) EMOTM 8 Minutes of:
20s Parallette L-Sit Hold
MetCon
2 Rounds For Time of:
30 OH Squats (65/95#)
30 T2B
102318
Lift
i) Clean 5-3-3-3-2-1-1-1 (Heavy Single)
MetCon
7 Minute AMRAP of:
25 Double Unders
5 HSPU
102218
Strength
OH Squat 2×4 @ 85%
MetCon
10 Rounds For Time of:
2 BMU
4 DBL KB Deadlift (1.5/2 Pood)
6 Box Jump Overs (20/24″)
102018
MetCon
3 Rounds For Time of:
21 Thrusters (55/75#)
18 Bar Over Burpees
15 Front Squats (65/95#)
12 Pushups
9 Push Press (75/115#)
6 Ring Dips
3 Rope Climbs
101918
Strength
i) 4 Sets of:
60s Max DB Chest Press (35/50#)
3 Minutes Rest
ii) 4 Sets of:
60s Max Bench Press (75/115#)
3 Minute Rest
iii) Barbell Shrugs 3×10 (Ascending Weights)
MetCon
3 Rounds For Time of:
26 Wall Balls (W: 14/9 M: 20#/10′)
78 Double Unders
101818
MetCon (Anaerobic Capacity)
i) EMOTM 10 Minutes of:
30s Max Effort Row
ii) EMOTM 10 Minutes of:
20s Max Effort Ski Erg
iii) EMOTM 10 Minutes of:
10s Max Effort Assault Bike
Accessory (Core)
5x20s Weighted Plank (Ascending Weight)
101718
Gymnastics
NOT For Time (20 Minute Time Cap):
20 Strict Pullups
1 LL Rope Climb
20 Kipping Pullups
1 LL Rope Climb
20 Strict Chinups
1 LL Rope Climb
20 Ring Rows
1 LL Rope Climb
MetCon
7 Rounds For Time of:
7 SDHP (65/95#)
7 SA DB Push Jerk – R (50/70#)
7 SA DB Push Jerk – L (50/70#)
101618
Lift
EMOTM 15 Minutes of:
Min 1-5: 3-Position Power Snatch @ 45%
Min 6-10: 2-Position Power Snatch @ 55%
Min 11-15: 1 Power Snatch @ 65%
MetCon
21-15-9 For Time of:
Deadlift (155/225#)
T2B
101518
Strength
Back Squat 2×4 @ 85%
MetCon
For Time (26 Minute Time Cap):
20 BF Burpees
20 S2OH (75/115#)
20 BF Burpees
20 S2OH (95/135#)
20 BF Burpees
20 S2OH (105/155#)
5 Burpee RMU
5 S2OH (125/185#)
5 Burpee RMU
5 S2OH (145/205#)
5 Burpee RMU
5 S2OH (155/225#)
101318
MetCon
“The Sevens”
7 Rounds For Time of:
7 HSPU
7 Thrusters (95/135#)
7 K2E
7 Deadlifts (165/245#)
7 Burpees
7 KB Swings (1.5/2 Pood)
7 Pullups
*45 Minute Time Cap*
101218
Strength
i) Bench Press 3-3-3-3-3-3-3-3 (Ascending)
ii) Seated BTN Press 6-6-6 (Ascending)
iii) Stiff Legged Deadlift 12-12-12 (Across)
MetCon
For Time (12 Minute Time Cap) of:
21 Hang Power Clean (125/185#)
21 Air Squats
5 Ring Muscle Ups
15 Hang Power Clean (125/185#)
15 Air Squats
3 Ring Muscle Ups
9 Hang Power Clean (125/185#)
9 Air Squats
1 Ring Muscle Up
101118
MetCon (Steady-State Cardio)
For Max Calories:
12 Minute Ski Erg
1 Minute Rest/Transition
12 Minute Assault Bike
1 Minute Rest/Transition
12 Minute Row
Accessory
RomWOD
101018
Gymnastics
EMOTM 6 Minutes of:
2 Strict Chinups + 2 Strict Pullups + [4-6] Kipping Pullups
Lift
EMOTM 10 Minutes of:
3-Position Squat Clean + Jerk (2) @ 45%
MetCon
5 Sets of:
2 Minute AMRAP of:
1 Power Clean (105/155#)
2 Box Overs (20/24″)
3 Burpees
1 Minute Rest
*Score = MAX Reps*
100918
Strength
Front Squat 2×4 @ 85%
MetCon
9 Minute AMRAP of:
Start at 1-Rep for each movement and continue to add 1-Rep each round until time runs out.
HSPU
Power Snatch (95/135#)
T2B
100618
Strength
Superset 4 Sets (Ascending Weights) of:
8 Wide Grip Bench Press
8 Stiff Legged Deadlift
8 Bent Over Row (Supinated Grip)
MetCon
4 Rounds of:
12 Thrusters (65/95#)
24 Jump & Touch (8/12″)
2 Minute Rest
*Score = Slowest Round*
100518
MetCon
For Time:
“Karen”
150 Wall Balls (W: 14/9 M: 20#/10′)
Immediately Followed By:
“Annie”
50-40-30-20-10 of:
Double Unders
Situps
Immediately Followed By:
“Mini Cindy”
5 Rounds of:
5 Pullups
10 Pushups
15 Air Squats
Accessory (Core)
6x30s Weighted Plank (Ascending/Max)
100418
Gymnastics
EMOTM 10 Minutes of:
Odd: [1 RMU + 3 Ring Dips] x3
Even: 4 Kipping HSPU (5-10s Descent)
MetCon
6 Rounds of:
8/10 Cal Assault Bike
6 Tuck Jumps
10 KB Swings (1/1.5 Pood)
6 Burpees
2 Minutes Rest
*Score = Slowest Round*
100318
Lift
[SG Deadlift + Hang Power Snatch (2) + Hang Squat Snatch] 8×1 (Ascending)
MetCon
8 Rounds of:
200m Row
2 Minute Rest
*Score = Slowest 200m Row*
100218
Strength
Push Press 15RM (3 Sets)
MetCon
15 Minute AMRAP of:
25′ SA DB FR Lunge Walk – R (35/50#)
25′ SA DB FR Lunge Walk – L (35/50#)
25 Box Hops (20/24″)
100118
Strength
OH Squat 3×5 @ 80%
MetCon
For Time of:
100 Double Unders
75 Air Squats
50 Pushups
25 Pullups
*On Every Minute Perform 5 Burpees*
092918
Odd Objects
EMOTM 16 Minutes of:
Min 1: 5 Axl Bar/Fat Grip Clean & Press (60/90#)
Min 2: 7 OTB Sandbag Toss
Min 3: 50′ Sled Pull
Min 4: 45s Juggling (Yes… Juggling)
*4 Sets*
MetCon
8 Minute AMRAP of:
7 Ring Dips
12 Front Squats (75/115#)
092818
MetCon
For Time:
3 Rounds of:
500m Row
35 Wall Balls (W:14/9 M: 20#/10′)
20 Pullups
2 Rounds of:
750m Row
25 Thrusters (55/75#)
15 CTB
1 Round of:
1000m Row
15 DB Squat Clean Thruster (35/50#)
5 Bar Muscle Ups
092718
Strength
Front Rack Lunge 4×10 (Ascending)
MetCon
4 Rounds For Time of:
12 SA Hang DB Snatch (35/50#)
9 HSPU
6 DB Turkish Get-Ups (35/50#)
092618
Gymnastics
EMOTM 10 Minutes of:
Odd: 30s/Max OTB Hold (Supinated Grip)
Even: 30s/Max HS Hold
MetCon
i) 10 Rounds For Reps of:
30s Deadlift (105/155#)
30s Pushups
ii) 10 Rounds For Reps of:
30s OH Squats (Bar)
30s T2B
092518
Lift
i) TnG Push Jerk 3×7 (Ascending)
ii) TnG Hang Power Clean 3×7 (Ascending)
MetCon
For Time:
40 Calorie Row
40 Double Unders
2 Rope Climbs
40 Calorie Ski Erg
40 Double Unders
2 Rope Climbs
40 Calorie Assault Bike
40 Double Unders
2 Rope Climbs
092418
Strength
Back Squat 3×5 @ 80%
MetCon
4 Rounds For Time of:
8 KB Swings (1.5/2 Pood)
8 Box Overs (20/24″)
8 KB SDHP (1.5/2 Pood)
8 Pistol Squats
092118
MetCon
i) 12 Minute AMRAP of:
1 Thruster (65/95#)
5 Burpee To Plate
2 Thrusters (65/95#)
5 Burpee To Plate
3 Thrusters (65/95#)
5 Burpee To Plate
4 Thrusters (65/95#)
5 Burpee To Plate
Etc…
ii) For Time (8 Minute Cap):
100 Hang Muscle Cleans (Bar)
iii) 9-6-3 For Time of (10 Minute Cap):
Front Squats (105/155#)
CTB Pullups
092018
Strength
Back Rack Lunge 4×10 (Ascending)
MetCon
15 Minute AMRAP of:
65 Double Unders
20 Hang Snatches (Bar)
091918
Skill (Oly/Gym)
EMOTM 16 Minutes of:
Min 1: 3 High Hang Squat Snatch (Speed) @ 35%
Min 2: 3 Strict Tempo HSPU (3s Down/3s Up)
Min 3: 3 High Hang Squat Clean (Speed/Elbows) @ 35%
Min 4: 3 Strict Tempo Pullups (3s Up/3s Down)
*Repeat 4 Times*
MetCon
2 Rounds For Time of:
20 Calorie Row
20 S2OH (65/95#)
20 Bar Facing Burpees
091818
Lift
Push Press (2) + Jerk (2) 4×1 (Ascending)
MetCon
10 Rounds For TOTAL REPS of:
30s Wall Balls (W: 14/10 M: 20#/12′)
30s Burpee To Target (4/6″)
30s Shuttle Sprints (16′)
30s Rest
091718
Strength
Front Squat 3×5 @ 80%
MetCon
For Time:
40 T2B
25 OH Squats (95/135#)
10 Burpee Box Overs (24/30″)
091518
Odd Objects
EMOTM 15 Minutes:
Min 1: 30s Burpee + 5 Rope Slams
Min 2: 30s Sandbag Thrusters
Min 3 : 30s Sled Push (Empty Sled)
*Repeat 5 Times*
MetCon
For Time:
200 Double Unders
50 Cal Ski Erg
100 Double Unders
25 Cal Ski Erg
091418
Strength
i) Deadlift 15-15-15 (Ascending/Heavy)
ii) Bent Over BB Row 10-10-10 (Ascending)
MetCon
For Time:
21-15-9 of:
T2B
Hang Power Snatches (75/115#)
Immediately Followed By:
10 Bar Muscle Ups
091318
Lift
i) Snatch Pull 5×3 @ 100%
ii) Muscle Snatch 3×2 (Ascending Weights)
iii) Squat Snatch 3×2, 3×1 (Ascending Weights)
Accessory
i) 3 Sets of:
MAX Wt’d Plank (Ascending Weights)
90s Rest
ii) 3 Sets of:
60s MAX Situps
60s Rest
091218
Lift
Jerk 2-2-2-2-2 (Ascending)
MetCon
EMOTM 15 Minutes of:
Min 1 – 9/12 Calories Assault Bike
Min 2 – 6/Arm SA DB Hang Clean & Jerk (35/50#)
Min 3 – 15 Wall Balls (W: 14/9 M: 20#/10′)
*Repeat 5 Times*
091118
“9/11 Tribute”
For Time:
2001m Row
11 Box Hops (24/30″)
11 Thrusters (95/135#)
11 CTB Pullups
11 Power Cleans (125/185#)
11 HSPU
11 KB Swings (1.5/2 Pood)
11 T2B
11 Deadlifts (155/225#)
11 Push Jerks (95/135#)
2001m Row
901018
Strength
OH Squat 3×6 @ 75%
MetCon
5 Rounds For TOTAL REPS of:
3 Minute AMRAP of:
3 DB Power Cleans (50/70#)
6 DB Pushups
9 Air Squats
60s Rest
090818
Odd Objects
“Tabata Mashup”
Sledge Hammer
Sandbag Burpee Cleans
BB Farmer Carry (55/75#)
Sled Rope Pull
MetCon
“Tabata Mashup”
DB Thrusters (20/35#)
Sprints
Burpees
Goblet Squats (1/1.5 Pood)
090718
MetCon
i) 7 Rounds For Time of:
7 Deadlifts (125/185#)
7 T2B
ii) For Time:
8 Ring Muscle Ups
8 Power Cleans (155/225#)
4 Ring Muscle Ups
4 Power Cleans (155/225#)
iii) EMOTM 6 Minutes of:
20s Sprint Assault Bike/40s Rest
090618
Lift
i) Squat Clean 5-4-3-2-1 (Ascending Weights)
ii) Axl Bar/Fat Grip Power Clean + Strict Press (Heavy Single)
MetCon
EMOTM 15 Minutes of:
Min 1 – 12/15 Cal Row
Min 2 – 15 Double DB Snatches (20/35#)
Min 3 – 60 Double Unders
*Repeat 5 Times*
090518
Gymnastics
EMOTM 12 Minutes of:
Min 1 – 3 Bar MUs
Min 2 – 40′ HSW
Min 3 – 3 Somersaults
*Repeat 4 Times*
MetCon
3 Rounds For REPS of:
60s Calores Ski Erg
60s Burpee Deadlifts (50/70#)
60s Pullups
60s GHDSU
60s Wt’d Box Overs (W:16″/35# M:20″/50#)
60s Rest
090418
9Strength
Back Squat 3×6 @ 75%
MetCon
Drop Ladder 10-1 For Time of:
Med Ball Cleans (14/20#)
S2OH (95/135#)
090118
Odd Objects
i) For Time:
400m Sled Push (Empty Sled)
ii) For Time:
35/50 Tire Flips
MetCon
3 Rounds For Time of:
15/18 Calories Assault Bike
15 T2B
12 HSPU
083118
Strength
Superset 3 Sets (Ascending Weight) of:
8 Bench Press
12 DB Flies
8 Bent Over BB Row
`12 Lawnmowers (Per Side)
MetCon
For Time:
45 Thrusters (65/95#)
35 Pullups
25 Squat Clean Thrusters (65/95#)
15 CTB Pullups
083018
Lift
10 Minute Cap For EACH Lift
i) Snatch Balance 2-2-2-2 (Heavy Double)
ii) Power Snatch 2-2-2-2 (Heavy Double)
iii) Snatch 2-2-2-2 (Heavy Double)
Accessory (Core)
i) 2 Sets of:
20 GHDSU
60s Plank (Elbows)
30s Side Plank (R)
30s Side Plank (L)
20 GHDBE
60s Plank (Hands)
30s Side Plank (R)
30s Side Plank (L)
ii) RomWOD (Optional)
082918
Gymnastics
EMOTM 10 Minutes of:
Odd: [1 RMU + 1 RIng Dip] x3
Even: 3 Wt’d Pistols (R) + 3 Wt’d Pistols (L)
MetCon
For Time:
50 Burpee To Target (4/6″)
50 Box Overs (20/24″)
50 SA Snatches (35/50#)
082818
Lift
Split Jerk 1RM
MetCon
3 Rounds For Time of:
1000m Row
100 Double Unders
082718
Strength
Front Squat 3×6 @ 75%
MetCon
21-18-15-12-9-6-3 For Time of:
SDHP (55/75#)
Pushups
082418
i) For Time:
10 Power Snatches (75/115#)
10 Double Unders
8 Power Snatches (95/135#)
20 Double Unders
6 Power Snatches (105/155#)
30 Double Unders
4 Power Snatches (115/165#)
40 Double Unders
2 Power Snatches (125/185#)
50 Double Unders
ii) 5 Rounds For Time of:
1 Rope Climb
3 Deadlifts (225/315#)
5 Strict HSPU
082318
Strength
i) Incline Bench Press 8-8-8-5-5-5 (Ascending)
ii) Seated Strict Press 8-8-4-4-4 (Max Effort)
MetCon
For Time:
7 Rounds For Time of:
8 Thrusters (65/95#)
3 Ring Muscle Ups
082218
MetCon
“Kelly”
5 Rounds For Time of:
400m Run
30 Wall Balls (W: 14/9 M: 20#/10′)
30 Box Hops (20/24″)
Accessory (Core)
3 Sets of:
10 Strict Hanging Straight Leg Raises
20 Banded Good Mornings
082118
Strength
i) Front Rack Reverse Lunge 4×12 (Ascending)
ii) SL RDL 4×6/Side @ 55/75#
MetCon
EMOTM 12 Minutes of:
3 Burpee CTB Pullup
5 Box Overs (20/24″)
7 Hang Power Cleans (55/75#)
082018
Strength
OH Squat 4×8 @ 70%
MetCon
2 Rounds For Time of:
500m Row
400m Run
30 Cal Assault Bike
20 Cal Ski Erg
100 Double Unders
081818
Strength
i) Push Press [7-5-3] x3 @ 80%
ii) ‘Filly’ Press 3×5 (Ascending)
MetCon
Drop Ladder 10-1 For Time of:
Thrusters (55/75#)
Pullups
081718
Strength
Deadlift 1×1 @ 90%, 3×1 @ 95%
MetCon
2 Rounds For Time of:
47 Wall Balls (W: 14/9 M: 20#/10′)
18 T2B
081618
Lift
Power Clean (2) + Jerk (3) (Heavy Single)
MetCon
10 Minute AMRAP of:
10 HSPU
10 Pistol Squats
10 Shuttle Sprints
081518
MetCon
“Eva”
5 Rounds For Time of:
800m Run
30 KB Swings (1.5/2 Pood)
30 Pullups
*75 Minute Time Cap*
081418
Lift
Power Snatch (2) + Hang Snatch (Heavy Single)
MetCon
For Time:
3 Rounds of:
15 DB Front Squats (20/35#)
15 Cal Row
2 Rounds of:
12 DB Front Squats (35/50#)
12 Cal Ski Erg
1 Round of:
9 DB Front Squats (50/70#)
9 Cal Assault Bike
081318
Strength
Back Squat 4×8 @ 70%
MetCon
21-15-9 For Time of:
Thrusters (65/95#)
Bar Facing Burpees
Gymnastics
EMOTM 8 Minutes of:
Odd: 3 Ring Muscle Ups
Even: 5 Deficit HSPU
081118
MetCon
8 Rounds For Time of:
13 Deadlifts (125/185#)
17 Wall Balls (W; 14/0 M: 20#/10′)
400m Run
081018
Lift
Deadlift 2×1 @ 90%, 2×1 @95%
MetCon
15 Minute AMRAP of:
60 Double Unders
20 SA DB Snatches (35/50#)
080918
Lift
i) Jerk 3-2-2-2 (Ascending)
ii) Clean 3-2-2-2 (Ascending)
MetCon
4 Rounds For Time of:
12/15 Calories Assault Bike
8 Thrusters (75/115#)
080818
MetCon
i) Choose ONE of the following:
“Double Isabel”
60 Snatches (95/135#)
OR
“Heavy Isabel”
30 Snatches (125/185#)
ii) For Time:
400m Run
40 Double Unders
4 Burpee Ring Muscle Ups
400m Ski Erg
40 Double Unders
4 Burpee Bar Muscle Ups
080718
Lift
Snatch 5×3 (Ascending)
MetCon
7 Rounds For Time of:
7 T2B
7 Box Jumps (24/30″)
080418
Strength
Push Press [5-4-3-2-1] x2
MetCon
20 Power Cleans (95/135#)
20 Bar Over Burpees
20 Front Squats (95/135#)
20 Bar Over Burpees
20 Squat Cleans (95/135#)
080318
Strength
Deadlift 2×2 @ 85%, 3×1 @ 90%
MetCon
14 Minute AMRAP of:
25′ OH Lunge Walk (65/95#)
12 HSPU
16 GHDSU
080218
Lift
Clean + Jerk (2) (Heavy Single)
MetCon
21-15-9 For Time of:
Ring Dips
KB Swings (1.5/2 Pood)
Calories Ski Erg
080118
MetCon
“Route 90”
For Time (Partition As Needed):
200 Double Unders
175 Push Press (35/45lbs)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Getups (35/45lbs)
073118
Lift
i) TnG Power Snatch (Max Triple)
ii) Hang Squat Snatch (Heavy Single)
MetCon
6 Rounds For Time of:
200m Run
12 T2B
2 Deadlifts (245/365#)
073018
Strength
Front Squat 4×8 @ 70%
MetCon
For Time:
10 Ring Muscle Ups
8 DB SA Snatch (70/100#)
6 Wall Walks
4 LL Rope Climbs
2 Clean & Jerk (155/225#)
072818
Strength
i) Seated Strict Press 7-7-7-4-4-4 (Ascending)
ii) Standing Strict DB Press 10-10-10 (Ascending)
MetCon
“Tabata Mashup”
Hang Power Cleans (75/115#)
T2B
Med Ball Cleans (14/20#)
Back Squats (75/115#)
072718
Strength
Deadlift 2×2 @80%, 2×2 @85%, 1×1 @ 90%
MetCon
5 Sets of:
8/10 Cal Assault Bike
10 Box Over Burpees (16/20″)
Rest 2 Minutes
*Score = Slowest Time*
Gymnastics
EMOTM 8 Minutes of:
Odd: 3 Ring Muscle Ups
Even: 50′ HSW
072618
Lift
Split Jerk 2×3 @ 60%, 1×3 @ 65%, 3×2 @ 70%, 2×1 @ 85%
MetCon
For Max Reps:
4 Minute AMRAP of:
25 Double Unders
10 Pushups
2 Minute Rest
4 Minute AMRAP of:
25 Double Unders
5 Ring Dips
2 Minute Rest
90s MAX Goblet Squats (1/1.5 Pood)
072518
MetCon
Choose ONE of the following (45 Minute Cap):
“Triple Jackie”
For Time:
3000m Row
150 Thrusters (35/45#)
105 Pullups
OR
“Double Nancy”
10 Rounds For Time of:
400m Run
15 OHS (65/95#)
Accessory (Optional)
RomWOD
072418
Lift
Snatch 4×1 @ 90%, 1×1 @ 95%, 1×1 @ 100%, 1×1 Max Out
MetCon
3 Rounds For Time of:
8 T2B
8 Thrusters (65/95#)
8 HSPU
8 Bar Facing Burpees
072318
Strength
i) Back Squat 8×2 @ 80%
ii) 30 Back Squats (95/135#) For Time
MetCon
5-4-3-2-1 For Time of:
Power Snatch (105/155#)
Rope Climbs
072118
Strength
i) Strict Press (Heavy Single)
ii) Push Press 3×3
MetCon
For Time:
80/100 Calories Assault Bike
*On Every 2nd Minute Perform 5 DB Thrusters (20/35#)*
072018
Strength
Deadlift 4×3 @ 75%, 3×2 @ 80%
MetCon
5 Rounds For Time of:
10 Burpees
10 Box Overs (20/24″)
071918
Lift
Split Jerk 6-4-4-2-2-1-1-1-1-1 (Ascending)
MetCon
3 Rounds For Time of:
50′ FR DB Walking Lunge (35/50#)
25 Air Squats
25 Situps
5 Bar Muscle Ups
071818
MetCon
i) Choose ONE of the following (30 Minute Cap):
“Double Helen”
6 Rounds For Time of:
400m Run
21 KB Swings (1/1.5 Pood)
12 Pullups
OR
“Double DT”
10 Rounds For Time of:
12 Deadlifts (105/155#)
9 Hang Power Cleans (105/155#)
6 Push Jerks (105/155#)
ii) 7 Minute AMRAP of:
7/9 Calorie Row
35 Double Unders
Accessory (Optional)
RomWOD
071718
Lift
i) Power Snatch 2×2 @ 75%, 3×2 @ 80%
ii) Snatch 2×1 @ 85%, 3×1 @ 90%
MetCon
15 Minute AMRAP of:
17 T2B
15 Hang Squat Cleans (65/95#)
13 Bar Over Burpees
071618
Strength
OH Squat [15-10-5] x2
MetCon
18 Minute AMRAP of:
7 Deadlift (155/225#)
14 Bench Press (95/135#)
21 Wall Balls (W:14/9 M: 20#/10′)
42 Double Unders
071418
Strength
EMOTM 10 Minutes of:
12 Strict Press (65/95#)
MetCon
3 Rounds For Reps of:
60s Assault Bike
60s Box Overs (16/20″)
60s Hang Power Clean (55/75#)
60s Burpee DB Deadift (20/35#)
60s GHDSU
60s Rest
071318
Strength
Deadlift 8×3 @ 75%
MetCon
21-15-9 For Time of:
CTB Pullups
HSPU
071218
Lift
SG Deadlift + Hang Snatch Pull (2) + Hang Squat Snatch + Power Snatch (2) + OH Squat (Heavy Single)
Accessory
5 Sets of:
1 Triple Jump (Max Distance)
3 Pause Back Squat Jumps (10s Pause – Ascending Weight Each Set)
5 Plyo Pushups (Increase Height Each Set)
071118
MetCon
i) Choose ONE of the following:
“Double Grace”
60 Clean & Jerks (95/135#)
OR
“Heavy Grace”
30 Clean & Jerks (125/185#)
ii) For Time:
800m Run
200 Double Unders
Accessory (Optional)
RomWOD
071018
Endurance
4x500m Row (3-5 Minutes Rest Between Splits)
Lift
Snatch 3×1 @ 80%
MetCon
For Time:
100 Bench Press (95/135#)
*On Every 2nd Minute Perform 5 Burpees*
070918
Strength
EMOTM 10 Minutes of:
5 Front Squats (125/185#)
MetCon
6 Rounds For Time of:
8 Calories Assault Bike
8 OH Squats (75/115#)
8 Ring Dips
070718
Strength
Strict Press 10-10-10-8-4-2
MetCon
For Time:
70 Wall Balls (W: 14/9 M: 20#/10′)
50 Situps
30 Lateral Burpee Over Med Ball
10 Ring Muscle Ups
070618
Strength
Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)
MetCon
For Time:
15 Thrusters (65/95#)
27 T2B
20 DUs
12 Thrusters (75/115#)
21 T2B
30 DUs
9 Thrusters (95/135#)
15 T2B
40 DUs
6 Thrusters (105/155#)
9 T2B
50 DUs
070518
Lift
Clean Pull + Hang Clean + Jerk + Clean + Front Squat + Jerk (Heavy Single)
Accessory
3 Sets of:
6 Seated Box Jumps (24/30″)
6 Good Mornings (75/115#)
8 Wt’d GHDBE (25/45#)
8 Wt’d Bridge (95/135#)
070418
MetCon
i) Choose ONE of the following:
“Cindy”
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
OR
“Mary”
20 Minute AMRAP of:
5 HSPU
10 Pistol Squats
15 Pullups
ii) Choose ONE of the following:
80/100 Cal Assault Bike (15 Min Cap)
OR
100/120 Cal Ski Erg (15 Min Cap)
070318
Endurance
6x125m Row Sprints (3-5 Minutes Rest Between Splits)
Lift
Snatch 2×2 @ 75%
MetCon
3 Rounds For Time of:
400m Run
5 Rope Climbs
12 Front Squats (95/135#)
062918
Strength
EMOTM 16 Minutes of:
Minute 1: 15 DB Chest Press (35/50#)
Minute 2: 10 Deficit Pushups
Minute 3: 15 DB Bent Over Rows (35/50#)
Minute 4: 10 Ring Rows
*Repeat 4 Times*
MetCon
Drop Ladder 10-1 For Time of:
Calories Ski Erg
SA DB Hang Clean & Jerk – L (35/50#)
SA DB Hang Clean & Jerk – R (35/50#)
062818
Lift
Clean Pull + Hang Squat Clean + Power Clean (2) + Jerk (2) 5×1 (Ascending)
MetCon
For Time:
45 Pullups
45 Thrusters (65/95#)
062718
MetCon
“Filthy Fifty”
For Time:
50 Box Hops (20/24″)
50 Jumping Pullups
50 KB Swings (25/35#)
50 Steps Walking Lunge
50 K2E
50 Push Press (35/45#)
50 Back Extensions
50 Wall Balls (W: 14/9 M: 20#/10′)
50 Burpees
50 Double Unders
Accessory (Optional)
3 Sets of:
15 GHDSU
30s Side Star Plank (L)
30s Side Star Plank (R)
60s Weighted Plank
062618
Endurance
4x250m Row (3-5 Minutes Rest Between Splits)
MetCon
9 Minute AMRAP of:
40 Double Unders
6 Power Snatches (55/75#)
2 Bar Muscle Ups
062518
Strength
EMOTM 10 Minutes of:
10 Back Squats (95/135#)
MetCon
For Time:
3 Rounds of:
7 Deadlift (75/115#)
7 Pushups
3 Rounds of:
7 Hang Power Cleans (75/115#)
7 HSPU
3 Rounds of:
7 Squat Cleans (75/115#)
7 Ring Dips
062318
MetCon
“Michael”
3 Rounds For Time of:
800m Run
50 Back Extensions
50 Situps
062218
Strength
EMOTM 20 Minutes of:
Odd: 12 Close Grip Bench Press (75/115#)
Even: 8 Strict Chin Ups
MetCon
3-6-9-12-15-12-9-6-3 For Time of:
T2B
Pushups
062118
Lift
i) High Hang Squat Snatch 4-4-3-2-2
ii) Snatch Pull + Hang Squat Snatch 1-1-1-1
iii) Squat Snatch + OH Squat + Snatch Balance 1-1-1-1
MetCon
For Time:
50 Wall Balls (W: 14/9 M:20#/10′)
35 Calories Assault Bike
20 Burpee Deadlifts (35/50#)
062018
MetCon
20 Rounds For Time of:
3 Hang Power Cleans (105/155#)
3 Push Jerk (105/155#)
*On Every Minute Perform 1 Burpee Ring Muscle Up*
Accessory (Optional)
3 Sets of:
60s Couch Stretch (L)
60s Couch Stretch (R)
25 Banded Good Mornings
061918
Endurance
4x400m Run (3-5 Minutes Rest Between Splits)
MetCon
EMOTM 10 Minutes of:
10 Pistol Squats
10 Plate Ground To Overhead (25/45#)
061818
Strength
OH Squat 9-9-7-7-1-1-1 (Ascending)
MetCon
15 Minute AMRAP of:
1 Deadlift (225/365#)
3 Box Hops (24/30″)
7 SA DB S2OH – L (50/70#)
7 SA DB S2OH – L (50/70#)
061618
MetCon
“Bulger”
10 Rounds For Time of:
150m Run
7 CTB Pullups
7 Front Squats (95/135)
7 HSPU
061518
Strength
EMOTM 20 Minutes of:
Odd: 10 Bench Press (105/155#)
Even: 10 Bent Over Row (95/135#)
*Scale Weights As Needed*
MetCon
2 Rounds For Time of:
90 Double Unders
45 SDHP (35/45#)
25 DB Thrusters (35/50#)
061418
Lift
i) High Hang Squat Clean 4-4-3-2-2
ii) Hang Squat Clean & Jerk 1-1-1-1
iii) Low Hang Squat Clean + Front Squat + Jerk 1-1-1-1
MetCon
21-15-9 For Time of:
Alternate DB Squat Snatch (35/50#)
Strict Pullups
061318
MetCon
0:00-10:00
AMRAP of:
10 Calorie Row
15 Air Squats
20 KB Swings (1/1.5 Pood)
15:00-30:00
For Time:
40 T2B
40 Hang Power Snatches (55/75#)
40 HSPU
40 Wall Balls (W: 14/9 M: 20#/10′)
40 Situps
40 Lunge Walk Steps
40 Box Overs (20/24″)
35:00-45:00
AMRAP of:
50′ Bear Crawl
3 Bar Muscle Ups
1 Rope Climb
Accessory (Optional)
RomWOD
061218
Endurance
8x40m Sprints (3-5 Minutes Rest Between Sprints)
MetCon
EMOTM 16 Minutes of:
Odd: 12 DB S2OH (35/50#)
Even: 12 Cal Ski Erg
061118
Strength
OH Squat 10-10-8-8-2-2
MetCon
3 Rounds For Time of:
20 Calories Assaut Bike
20 Hang Power Clean (95/135#)
20 Bar Over Burpee
060918
Lift
Jerk 3-3-2-2-1-1-1-1
MetCon
For Time:
90 Calorie Row
30 Deadlifts (75/115#)
60 Calorie Row
30 S2OH (75/115#)
30 Calorie Row
30 Power Cleans (75/115#)
060818
Strength
i) Sumo Deadlift 5-5-5 (Ascending)
ii) Superset 3 Sets (Ascending Weights) of:
50′ Sled Rope Pull (Standing/Stationary)
15 Seated Banded Row
15 Reverse BB Bicep Curls
15 Banded Tricep Extensions
MetCon
“Death By…”
Squat Thrusters
Option 1: Barbell (70/100#)
Option 2: DBs (35/50#)
Option 3: KBs (1/1.5 Pood)
060718
Lift
i) Snatch Pull 4×3 @ 60%
ii) Snatch Balance 4×3 @ 60%
iii) Power Snatch + Squat Snatch 5×2 (Ascending)
MetCon
9 Minute AMRAP of:
3 Bar Muscle Ups
8 Deadlifts (155/225#)
13 Box Overs (16/20″)
060618
MetCon
27-21-15-9 For Time of:
Hang Power Snatch (55/75#)
Lateral Leap Burpees
Calories Assault Bike
Accessory
i) 30 “Keg Toss” w/ Med Ball (20/30#)
ii) RomWOD (Optional)
060518
Endurance
6x125m Sprints (5 Minute Rest Between Sprints)
MetCon
3 Rounds For Time of:
10 HSPU
20 T2B
30 Pushups
40 Double Unders
060418
Strength
Front Squat 6×2 (Ascending)
MetCon
“Helen”
3 Rounds For Time of:
400m Run
21 KB Swings (1/1.5 Pood)
12 Pullups
053018
MetCon
For Time (45 Min Cap):
1km Row
30 Wall Balls (W: 14/9 M: 20’/10#)
35 T2B
1km Run
40 Wall Balls (W: 14/9 M: 20’/10#)
25 T2B
1km Bike
50 Wall Balls (W: 14/9 M: 20’/10#)
15 T2B
Accessory
i) 4×8/Leg Banded SL RDL
ii) RomWOD (Optional)
052918
Gymnastics
i) Handstand/Wall Walk/Shoulder Tap Practice (8 Minutes)
ii) 15 RMU/BMU OR 25 CTB Pullups OR 35 Pullups For Time (8 Minute Cap)
MetCon
6 Rounds For Time of:
40 Double Unders
11 Squat Cleans (65/95#)
052818
Strength
Front Squat 2×6, 2×4, 4×2
MetCon
“Diane”
21-15-9 For Time of:
Deadlifts (155/225#)
HSPU
052618
Strength
Deadlift 8-8-8-6-6-6
MetCon
18-15-12 For Time of:
DB S2OH (35/50#)
Calories Assault Bike
Box Hops (20/24″)
052518
Strength
Superset 3 Sets (Ascending Weights) of:
15 Decline Bench Press
12 Side Lifts
15 Shrugs (Heavy)
12/Side SA BB Bicep Curls
1 Weighted Negative Chinup (15 Seconds)
MetCon
i) 7 Minute AMRAP of:
30 Double Unders
8 DB Hang Power Snatch (35/50#)
ii) 21-15-9 For Time (90s Cap) of:
Double Unders
Tuck Jumps
052418
Lift
On Every 3rd Minute For 12 Minutes (Ascending Weights) Perform:
Power Clean (2) + Front Squat (2) + Jerk (2)
MetCon
12 Minute AMRAP of:
6 OH Squats (75/115#)
9 Calories Ski Erg
052318
MetCon
For Time (20 Minute Cap):
50 Medicine Ball Cleans (14/20#)
40 Thrusters (75/115#)
30 Calorie Row
20 HSPU
10 Bar Muscle Ups
Accessory
i) 2 Sets NOT For Time of:
MAX Paralette L-Sit
60s Rest
MAX Weighted Plank – Elbows (35/45#)
60s Rest
MAX GHDBE Hold
60s Rest
ii) For Time:
100 Ab Bicycle
100 Leg Lifts
iii) RomWOD (Optional)
052218
Gymnastics
i) 50 T2B For Time (7 Min Cap)
ii) 50 Ring Dips For Time (7 Min Cap)
MetCon
3 Rounds For Time of:
21 KB Swings (1.5/2 Pood)
15 Burpees
9 Weighted Box Overs (W: .5 Pood/20″ M: 1 Pood/24′)
051918
Strength
Deadlift 7-7-7-5-5-5
MetCon
6 Rounds For Time of:
6 Power Snatches (65/95#)
6 Bar Facing Burpees
051818
Strength
Superset 3 Sets (Ascending Weight/Difficulty) of:
15 Incline Bench Press
10 Ring Pushups
15 BB Upright Rows
MAX OTB Hang (Supinated Grip)
Bicep Curl 21’s
MetCon
2 Rounds For Time of:
45 Calorie Row
45 Wall Balls (W: 14/9 M: 20#/10′)
90 Double Unders
051718
Lift
5 Sets (Ascending Weights) of:
5 Squat Snatch
MetCon
18 Minute AMRAP of:
100m Farmer Carry (35/50#)
40 Pushups
40′ HSW OR 4 Wall Walks
051618
MetCon
For Time:
50 Thrusters (Bar)
15 T2B
50 OH Squats (Bar)
15 T2B
50 Front Squats (Bar)
15 T2B
50 Back Squats (Bar)
15 T2B
Accessory
i) 3 Sets of:
60s Max Rope Climbs
2 Minutes Rest
60s Max Ring/Bar MU
2 Minutes Rest
ii) RomWOD (Optional)
051518
Strength
1RM Back Squat
1RM Strict Press
1RM Deadlift
051418
Strength
Front Squat 5×6, 2×4 (Ascending)
MetCon
For Time:
400m Run
Immediately Followed By:
21-15-9 of:
Calories Assault Bike
HSPU
Immediately Followed By:
400m Run
051218
Strength
Deadlift 6-6-6-4-4-4 (Ascending)
MetCon
For Time:
30 Cal Row
30 S2OH (75/115#)
30 Bar Over Burpees
30 Front Squats (75/115#)
30 CTB Pullups
051118
Strength
Superset 4 Sets (Ascending Weight) of:
12 Wide Grip Bench Press
8 Deficit Pushups
12 BB Bicep Curls
8 Wt’d Chin-Ups
MetCon
For Time:
40′ OH DB Lunge Walk – R (35/50#)
14 DB Box Overs – R (20/24″, 35/50#)
40′ OH Lunge Walk – L (35/50#)
14 SA Snatches (50/70#)
40′ OH Lunge Walk – R (35/50#)
14 DB Box Overs – L (20/24″, 35/50#)
40′ OH Lunge Walk – L (35/50#)
14 SA Snatches (50/70#)
051018
Lift
5 Sets (Ascending Weight) of:
Squat Clean (5) + Jerk
MetCon
“Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
050918
MetCon
65 Calories Row
65 Box Hops (20/24”)
40 Calories Ski Erg
40 Thrusters (65/95#)
25 Calories Assault Bike
25 KB Swings (1.5/2 Pood)
Accessory
i) 3 Sets NOT For Time of:
20 V-Ups
20 GHDBE
20/Side Dead Bug
ii) RomWOD
050818
Gymnastics
EMOTM 12 Minutes of
Minute 1: 12 T2B
Minute 2: 40′ HSW
Minute 3: 3 LL Rope Climbs
*Repeat 4 Times*
MetCon
2 Rounds For Time of:
800m Run
40 Wall Balls (W: 14/9 M: 20/10#)
050718
Strength
Front Squat 6×6 (Ascending)
MetCon
For Time:
4 Rounds of:
12 Deadlifts (95/135#)
10 Pushups
3 Rounds of:
10 Hang Power Cleans (95/135#)
8 Ring Dips
2 Rounds of:
8 Clean & Jerk (95/135#)
6 HSPU
050518
Lift
Deadlift 5-5-5-3-3-3
MetCon
“Tabata Mashup”
Calories Rower
Bear Crawl
Calories Ski Erg
Sandbag Squat Clean Thrusters
050418
Strength
Superset 6 Sets (Ascending Weights) of:
8 Close Grip Bench Press
4 Strict Weighted Ring Dips
MetCon
For MAX Reps:
0:00-4:00
AMRAP of:
5 SA DB Thruster – R (20/35#)
5 SA DB Thrusters – L (20/35#)
5 T2B
4:00-6:00
-Rest-
6:00-11:00
AMRAP of:
5 SA DB Hang C/J – R (35/50#)
5 SA DB Hang C/J – L (35/50#)
5 CTB Pullups
11:00-13:00
-Rest-
13:00-19:00
AMRAP of:
5 SA Snatch – R (50/70#)
5 SA Snatch – L (50/70#)
5 Bar MU
050318
Lift
Snatch 2-2-2-2-2-1-1-1 (Ascending)
MetCon
9 Minute AMRAP of:
25′ DB FR Walking Lunge (35/50#)
60 Double Unders
050218
MetCon
3 Rounds For Time of:
400m Run
3 Rounds of “Mary”:
5 HSPU
10 Pistol Squats
15 Pullups
Accessory
EMOTM 8 Minutes of:
Odd: 5-8 Ring Dips
Even: 8-12 T2R (Toes 2 Rings)
050118
Strength
Push Press [15-12-10] x3
MetCon
2 Rounds For Time of:
30 OH Squats (95/135#)
30 Pushups
043018
Strength
Back Squat [15-12-10] x3
MetCon
21-18-15-12-9-6 For Time of:
Calories Assault Bike
Calories Row
Calories Ski Erg
042818
Lift
Push Jerk/Split Jerk (Heavy Single)
MetCon
For Time:
3 Rounds of:
7 HSPU
7 GHDSU
2 Rounds of:
14 Wall Balls (W: 14/9 M: 20#/10′)
14 Pushups
1 Round of:
21 Calories Ski Erg
21 Deadlifts (125/185#)
042718
Strength
Superset 5 Sets (Ascending Weights) of:
Reverse Grip Barbell Bent Over Row (10)
Strict Weighted Chin Ups (5)
MetCon
EMOTM 18 Minutes of:
Min 1: 10 Box Over Burpees (20/24″)
Min 2: 30s MAX REPS Bench Press (95/135#)
Min 3: 3 Burpee Ring Muscle Ups
Min 4: 30s MAX REPS Strict Press (65/95#)
Min 5: 15 KB SDHP (1.5/2 Pood)
Min 6: Rest
*Repeat 3 Times*
042618
Lift
Squat Clean 2-2-2-2 (Ascending)
MetCon
For Time:
3 Rounds of:
15 Hang Power Snatch (55/75#)
15 Box Hops (16/20#)
2 Rounds of:
10 Hang Power Snatch (75/115#)
10 Box Hops (20/24″)
1 Round of:
5 Hang Power Snatch (105/155#)
5 Box Hops (24/30″)
042518
MetCon
For Time:
100 Air Squats
80 KB Swings (25/35#)
60 Pullups
40 Hang KB Snatch (25/35# – Alternating Arms Every 5 Reps)
20 KB Turkish Get-Up (25/35# – Alternating Arms Every 5 Reps)
Accessory
2 Sets of:
12 GHDSU
12 GHDBE
12 V-Ups
12 Banded Bridge
12 Plank/Pike (Elbows)
12 Banded Good Mornings
042418
Strength
Push Press [12-10-7] x3
MetCon
21-15-9 For Time of:
T2B
HSPU
Plate Burpees (25/45#)
042318
Strength
Back Squat [12-10-7] x3
MetCon
7 Minute AMRAP of
5 Hang Power Cleans (125/185#)
5 Ring Dips
042118
Strength
On Every 3rd Minute For 18 Minutes Perform:
4 Thrusters (125/185#)
MetCon
For Time:
500m Row
21 Hang Power Snatch (65/95#)
750m Row
15 Power Snatch (75/115#)
1000m Row
9 Squat Snatch (95/135#)
042018
Strength
Superset 4 Sets (Ascending Weights) of:
Sumo Deadlifts 7-7-5-5
Reverse Grip Bicep BB Curls 15-15-10-10
MetCon
5 Rounds For Time of:
7/10 Calories Assault Bike
10 SA DB Hang Clean & Jerk – R (35/50#)
10 SA DB Hang Clean & Jerk – L (35/50#)
30 Double Unders
041918
Lift
EMOTM 10 Minutes of:
Snatch + OH Squat (2) + Snatch Grip Push Press
MetCon
“Karen”
For Time:
150 Wall Balls (W: 14/9 M: 20#/10′)
041818
MetCon
40 Minute AMRAP of:
400m Run
20 T2B
15 Deficit Pushups
10 Wt’d Pistols (.5/1 Pood)
5 RMU/BMU
Accessory
3x90s Weighted Plank (Rest As Needed)
041718
Strength
Push Press [10-7-5] x3
MetCon
20 Minute AMRAP of:
5 Thrusters (95/135#)
10 Pullups
15 Situps
041618
Strength
Back Squat [10-7-5] x3
MetCon
“Grace”
For Time:
30 Clean & Jerk (95/135#)
041418
Strength
Partner Deadlifts 6-6-6-6-6 (Ascending)
MetCon
In Teams of 2 Complete For Time:
400m Run (Together)
30 Synchro Bar Facing Burpees
60 SDHP (55/75#)
30 Over The Bar Wall Balls (14/20#)
60 Med Ball Slams (14/20#)
30 Synchro SA Hang DB/KB Snatches (35/50#)
60 Thrusters (55/75#)
30 Synchro T2B/Hanging Knee Raises
60 Pushups
400m Run (Together)
041318
Strength
Superset 4×12 (Ascending Weights) of:
Bent Over Rows (12)
Barbell Bicep Curls (12)
MetCon
3 Rounds For TOTAL Reps of:
60s OH Squats (55/75#)
60s Lateral Bar Over Burpees
60s Ring/Bar Muscle Ups
60s Double Unders
60s Med Ball Russian Twists (14/20#)
60s Rest
041218
Lift
EMOTM 10 Minutes of:
Clean + Front Squat (2) + Jerk
MetCon
i) 10 Rounds For Time of:
10 Deadlift (65/95#)
10 S2OH (65/95#)
ii) 60s MAX Calories Assault Bike
041118
MetCon
EMOTM 30 Minutes of:
Minute 1 – 10 HSPU
Minute 2 – 12 KB Swings (1.5/2 Pood)
Minute 3 – 15 Calores Ski Erg
Minute 4 – 12 Pistol Squats
Minute 5 – 10 Box Hops (24/30″)
Accessory
3 Rounds For Form Of:
5 Strict T2B
10 Med Ball GHDSU
15/Side Over-The-Pylon L-Sit Drill
041018
Strength
Push Press [7-5-3] x3
MetCon
3 Rounds For Time of:
21 Pullups
15 Power Cleans (75/115#)
9 Ring Dips
040918
Strength
Back Squat [7-5-3] x3
MetCon
12 Minute AMRAP of:
2 SA Snatch (50/70#)
5 Wall Balls (W: 14/9 M: 20/10#)
4 SA Snatch (50/70#)
10 Wall Balls (W: 14/9 M: 20/10#)
6 SA Snatch (50/70#)
15 Wall Balls (W: 14/9 M: 20/10#)
8 SA Snatch (50/70#)
20 Wall Balls (W: 14/9 M: 20/10#)
10 SA Snatch (50/70#)
25 Wall Balls (W: 14/9 M: 20/10#)
Etc…
040718
MetCon
0:00 – 15:00
For Time:
70 SA DB Snatches (50/70#)
50 Calorie Row
25 Plate Burpees (35/45#)
15:00 – 30:00
For Time:
60 Wall Balls (W: 14/9 M: 20#/10′)
25 Calories AB
15 BMU
30:00 – 45:00
For Time:
50 HSPU
25 Burpee Box Overs (24/30″)
040618
Strength
Sumo Deadlift 5-5-5-3-3-3 (Ascending)
MetCon
10 Rounds For Time of:
9 Thrusters (65/95#)
35 Double Unders
040518
Lift
Snatch Balance (Heavy Double)
MetCon
“Isabel”
For Time:
30 Snatches (95/135#)
040418
MetCon
23 Minute AMRAP of:
50 Double Unders
35 Situps
20 Front Squats (65/95#)
5 Ring/Bar Muscle Ups
Accessory
3 Sets of:
10 Pushup Row/Row
10 Weighted GHDBE
10 Barbell Shrugs (Heavy/Off Rack)
040318
Strength
Push Press [5-3-2-1] x3
MetCon
21-15-9 For Time of:
T2B
HSPU
040218
Strength
Back Squat [5-3-2-1] x3
MetCon
“Jackie Mashup”
0:00-5:00
500m Row
25 Thrusters (35/45#)
15 Pullups
5:00-10:00
750m Row
25 Thrusters (35/45#)
15 Pullups
10:00-15:00
500m Row
40 Thrusters (35/45#)
15 Pullups
15:00-20:00
500m Row
25 Thrusters (35/45#)
25 Pullups
033118
Strength
5xMAX Reps DB Chest Press (Ascending)
MetCon
“Tabata Mashup”
KB SDHP (1.5/2 Pood)
T2B
Cal Ski Erg
OH Lunge Walk (35/45#)
032918
Lift
Split Jerk (Heavy Double)
MetCon
3 Rounds For Time of:
40 Wall Balls (W: 14/9 M: 20#/10′)
30 KB Swings (1/1.5 Pood)
20 OH Squats (55/75#)
10 Ring Dips
032818
MetCon
i) 14 Minute AMRAP of:
12 Hang Clean & Jerk (75/115#)
10 Bar Facing Burpees
ii) 8 Minute AMRAP of:
40 GHDSU
40 GHDBE
iii) 4 Minute AMRAP of:
1 LL Rope Climb
20 Double Unders
032718
Strength
Standing DB Press 3xMAX Reps (Ascending Weights)
MetCon
For Time:
2000m Row
25 Pullups
50 Pushups
75 Situps
100 Air Squats
032618
Strength
Front Squat 1RM
MetCon
i) 4 Rounds of:
8 Cal AB
8 Hang Power Snatch (75/115#)
8 Shuttle Sprint (25′)
2 Minutes Rest
*Score = Slowest Round*
ii) 3 Minute AMRAP of:
3 T2B
30 Double Unders
032318
MetCon
7 Minute AMRAP of:
3 Thrusters (65/100#)
3 CTB Pullups
6 Thrusters (65/100#)
6 CTB Pullups
9 Thrusters (65/100#)
9 CTB Pullups
12 Thrusters (65/100#)
12 CTB Pullups
15 Thrusters (65/100#)
15 CTB Pullups
Etc…
032218
i) SG Deadlift (2) + Power Snatch + OHS + Snatch Balance 6×1 (Ascending)
ii) Snatch 2×2 @ 70%, 2×1 @ 80%
MetCon
2 Rounds For Time of:
10 SA DB Hang Clean/Jerk (R – 35/50#)
10 SA DB Hang Clean/Jerk (L – 35/50#)
10 SA DB Front Squat (R – 35/50#)
10 SA DB Front Squat (L – 35/50#)
25′ SA OH Lunge Walk (R – 35/50#)
25′ SA OH Lunge Walk (L – 35/50#)
032118
MetCon
i) 15-12-9-6-3 For Time of:
Back Squats (105/155#)
HSPU
ii) 3-6-9-12-15 For Time of:
Burpee CTB Pullups
Hang Power Cleans (105/155#)
Accessory
EMOTM 8 Minutes of:
Odd: 1 RMU + 3 Ring Dips + 1 RMU
Even: 8 Weighted GHDBE
-OR-
Ring Muscle Up Progressions
032018
Strength
BTN Split Jerk 10×1 (Ascending)
MetCon
7 Minute AMRAP of:
7 Cal Assault Bike
7 Deadlifts (105/155#)
031918
Strength
Front Squat 10-8-6-4-2
MetCon
3 Rounds For Time of:
500m Row
30 KB Swings (1/1.5 Pood)
30 Wall Balls (W: 14/9 M: 20#/10′)
031718
Strength
i) Bench Press 20RM (2-3 Sets)
ii) SL RDL 3×5/Side
MetCon
“Death By…”
Rx Starts @ 5 Reps
Scaled Starts @ 3 Reps
Odd: 25′ Shuttle Sprints
Even: Burpees
031618
MetCon
For Time:
21 Deadlifts (155/225#)
21 HSPU
15 Deadlifts (155/225#)
15 HSPU
9 Deadlifts (155/225#)
9 HSPU
21 Deadlifts (205/315#)
50 HSW
15 Deadlifts (205/315#)
50 HSW
9 Deadlifts (205/315#)
50 HSW
***9 Minute Time Cap***
031518
Lift
Clean Deadlift (2) + Power Clean + Front Squat + Jerk 6×1 (Ascending)
MetCon
10 Rounds For Time of:
3 Bar Facing Burpees
6 S2OH (75/115#)
9/Side Grasshoppers
031418
MetCon
For Time:
40 Calorie AB/Row/Ski Erg
20 Med Ball Slams (14/20#)
20 Med Ball Cleans (14/20#)
40 Box Overs (20/24″)
40 Cal AB/Row/Ski Erg
40 Box Overs (20/24″)
20 Med Ball Cleans (14/20#)
20 Med Ball Slams (14/20#)
40 Cal AB/Row/Ski Erg
Accessory
5 Rounds For Form of:
1 LL Rope Climb
3 Strict Deficitt HSPU (45# Plate)
5 DBL KB Swing (.5/1 Pood)
031318
Strength
BTN Push Press 5-5-5-5-3-3-3
MetCon
0:00 – 3:00
2 Rounds of:
9 Thrusters (65/95#)
9 Pullups
3:00 – 7:00
2 Rounds of:
12 Thrusters (65/95#)
12 Pullups
7:00-12:00
2 Rounds of:
15 Thrusters (65/95#)
15 Pullups
12:00-18:00
2 Rounds of:
18 Thrusters (65/95#)
18 Pullups
18:00-25:00
2 Rounds of:
21 Thrusters (65/95#)
21 Pullups
031218
Strength
Front Squat 5×4 @ 80%
MetCon
4 Rounds For Time of:
12 HSPU
15 Deadlift (155/225#)
18 Wall Balls (W:14/9 M: 20#/10′)
031018
Strength
i) Bench Press 1RM
ii) SA BB Lawnmowers 12-12-12 (Per Arm)
MetCon
6 Rounds For Time of:
30′ SA OH DB Lunge Walk (L: 35/50#)
30′ SA OH DB Lunge Walk (R: 35/50#)
14 Push Jerk (75/115#)
030918
MetCon
2 Rounds For Time of:
100 DUs
20 OH Squats (80/115#)
100 DUs
12 Ring MUs
100 DUs
20 DB Snatches
100 DUs
12 Bar Muscle Ups
030818
Lift
EMOTM 7 Minutes of:
3-Position Power Snatch + Snatch Balance
EMOTM 7 Minutes of:
2-Position Power Snatch + Snatch Balance (2)
MetCon
9 Minute AMRAP of:
75 Wall Balls (W: 14/9 M: 20#/10′)
60 Box Hops (20/24″)
35 CTB Pullups
MAX Double Unders
030718
MetCon
5 Rounds of:
3 Minute AMRAP of:
3 OH Squat (95/135#)
6 Pushups
9 Air Squats
-60s Rest Between Rounds-
Accessory
2 Sets NOT FOR TIME of:
MAX UB Ring Muscle Ups
MAX Cal Ski Erg 45s
MAX Pistol Squats 45s
MAX Straddle Split Over Pylon 45s
*AT LEAST 2 Minutes Rest Between Movements/Sets*
030618
Strength
i) Strict Press 7-7-5-5-3-3-1-1-1
ii) Max Height Box Hop
MetCon
50-40-30-20-10 For Time of:
KB Swings (25/35#)
*AFTER Each Round Perform 25′ OH Double DB Walking Lunge*
030518
Strength
Front Squat 6×5 @ 75%
MetCon
13 Minute AMRAP of:
55 HSPU
55 Calorie Row
55 Wall Balls (W: 14/9 M: 20#/10′)
55 Deadlifts (155/225#)
030318
Strength
i) Bench Press 10-10-6-6-2-2
ii) Static GHDBE Rows 12-12-12
MetCon
13 Minute AMRAP of:
17 Thrusters (65/95#)
21 Box Hops (20/24″)
25 Double Unders
030218
MetCon
12 Minute Time Cap:
Increasing Ladder 1-10 of:
DB Front Squats (35/50#)
Bar Over Burpees
Immediately Followed By:
1RM Clean
030118
Lift
EMOTM 7 Minutes of:
3-Position Power Clean + Jerk
EMOTM 7 Minutes of:
2-Position Clean + Jerk (2)
MetCon
As Many Reps As Possible of:
0:00-3:00
5 Pullups
5 OH Squats (65/95#)
3:00 – 9:00
3 CTB Pullups
5 OH Squats (75/115#)
9:00 – 12:00
1 Bar MU
5 OHS (95/135#)
12:00 – 15:00
MAX Snatches @ (105/155#)
022818
MetCon
For Time:
80 Double Unders
40 Calories Assault Bike
40 Burpees
40 OH Squats (65/95#)
80 Double Unders
Accessory
3 Rounds NOT For Time of:
5 Pistol Squats (L)
5 Pistol Squats (R)
8 Strict Pullups
5 SA Seated DB Strict Press (L)
5 SA Seated DB Strict Press (R)
022718
Strength
Push Press [10-8-6-4-2] x2
MetCon
For Time
21 Bench Press (95/135#)
21 Deadlifts (155/225#)
15 Bench Press (105/155#)
21 Deadlifts (185/275#)
9 Bench Press (125/185#)
9 Deadlifts (205/315#)
022618
Strength
Front Squat 4×2 @ 90%
MetCon
For Time:
50 Double Unders
50 Situps
40 Pushups
40 Plank To Pike (From Hands)
30 HSPU
30 V- Ups
20 Ring Dips
20 GHDSU
10 Ring Muscle Ups
10 Man Makers (20/35#)
022418
Strength
i) Block Bench Press 10-10-6-6-2-2
ii) Prone Bench DB Rows 12-12-12
MetCon
4 Rounds For Time of:
12 Plate Burpees (25/45#)
27 Air Squats
022318
MetCon
20 Minute AMRAP of:
8 T2B
10 SA DB Hang Clean & Jerk (35/50#)
12/14 Calorie Row
022218
Lift
Power Clean + Squat Clean 6×1 (Ascending)
MetCon
10 Rounds For Time of:
4 T2B
6 DB Push Press (20/35#)
8 DB Front Squats (20/35#)
022118
MetCon
27-21-15-9 For Time of:
Thrusters (65/95#)
Lateral Bar Over Burpees
Accessory
3 Sets For Form of:
2 Rope Climbs
4 Wall Walks
6 Jump Throughs (TnG/Dip Only)
022018
Lift
On Every 2nd Minute Peform:
1 Jerk @ 85-90%
MetCon
11 Minute AMRAP of:
50 DUs
50 Cal Row
50 DUs
50 Wall Balls (W: 14/9 M: 20#/10′)
50 DUs
50 DB Squat Snatch (35/50#)
021718
Strength
i) Decline Bench Press 10-10-6-6-2-2
ii) Bent Over Reverse Grip Rows 12-12-12
MetCon
33-27-21-15-9 For Time of:
Wall Balls (W: 14/9 M: 20#/10′)
Situps
021618
“Open Prep”
MetCon
7 Minute AMRAP of:
10 Power Snatches (55/75#)
3 Bar Muscle Ups
021518
Lift
Hang Clean 2-2-2-2-2-2
MetCon
50-40-30-20-10 For Time of:
KB Swings (25/35#)
Double Unders
021418
MetCon
i) 9 Minute AMRAP of:
2 HSPU
2 OHS (35/45#)
4 HSPU
4 OHS (45/65#)
6 HSPU
6 OHS (55/75#)
8 HSPU
8 OHS (65/95#)
10 HSPU
10 OHS (75/115#)
12 HSPU
12 OHS (85/125#)
Etc…
Accessory
3 Sets of:
5 Seated Box Hop (20/24, 24/30, 30/36″)
MAX SA Ring Hang (L)
MAX SA Ring Hang (R)
MAX GHDSU Hold (Video Below)
021318
Strength
Push Press [10-8-6-4-2] x2
MetCon
i) “CrossFit Baseline”
For Time:
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
ii) 30s MAX Calories Assault Bike
iii) 60s MAX Calories Ski Erg
021218
Strength
Front Squat 20-20-20 (Ascending)
MetCon
16 Minute AMRAP of:
40 Wall Balls (W: 14/9 M: 20#/10′)
100′ FR DB Lunge Walk (35/50#)
30 DB Hang Squat Cleans (25/15#)
75′ FR DB Lunge Walk (35/50#)
20 Bar Muscle Ups
50′ FR DB Lunge Walk (35/50#)
10 GR2OH (155/225#)
021018
Strength
i) Incline Bench Press 10-10-6-6-2-2
ii) Bent Over Snatch Grip Rows 12-12-12
MetCon
For Time:
75 Box Overs (20/24″)
50 Front Squats (65/95#)
25 Cal Assault Bike
020918
“Open Prep”
MetCon
17 Minute AMRAP of:
40 Burpees
30 Snatches (45/75#)
30 Burpees
30 Snatches (75/135#)
20 Burpees
30 Snatches (100/165#)
10 Burpees
Max Snatches (120/210#)
020818
Gymnastics
3 Rounds For FORM of:
2 Strict Ring MUs
25′ HSW
4 Pause Pistol Squats (10s)
25′ HSW
6 T2R (Toes 2 Rings)
MetCon
27-21-15-9 For Time of:
Hang Power Cleans (75/115#)
Pushups
020718
Strength
On Every 2nd Minute For 14 Minutes Perform:
2 Jerk @ 80-85%
MetCon
3 Rounds For Time:
75 Double Unders
13 Deadlifts (185#/275#)
9 CTB Pullups
020618
MetCon
4 Rounds For TOTAL Reps of:
60s Wall Balls (W: 14/9 M: 20#/10′)
60s Rowing (Cal)
60s Double Unders
60s Burpee To Target (6″)
60s Rope Climb
60s Rest
Accessory
3 Sets of:
5/Side Pistol Squat Jumps
12 Weighted GDHSU (10/14# Med Ball)
5 Strict Weighted Pullups
12 Weighted GHDBE (25/45# Plate)
020518
Strength
Back Squat 4×2 @ 90%
MetCon
6 Rounds For Time of:
10 OHS (75/115#)
10 HSPU
10 KB Swings (1.5/2 Pood)
020218
“Open Prep”
MetCon
On a 15 Minute Timer:
a) 9 Minute AMRAP of
15 T2B
10 Deadlifts (75/115#)
5 Snatches (75/115#)
b) 6 Minutes To Establish:
1RM Clean & Jerk
020118
Gymnastics
3 Sets NOT For Time of:
10 Jump Throughs
5 SL Box Hops (R)
5 SL Box Hops (L)
10 Hollow Rocks
MetCon
21-15-9 For Time of:
Burpee Box Overs (20/24″)
Hang Power Cleans (125/185#)
013118
Lift
60s MAX Squat Snatch (65/95#)
-2 Minutes Rest-
60s MAX Squat Snatch (75/115#)
-2 Minutes Rest-
60s MAX Squat Snatch (95/135#)
-2 Minutes Rest-
60s MAX Squat Snatch (105/155#)
MetCon
Increasing Ladder 1-10 For Time of:
T2B
Thrusters (55/75#)
*10 DUs/3 TUs AFTER Each Round*
013018
MetCon
Drop Ladder 10-1 For Time of:
Hang Power Snatch (65/95#)
HSPU
Calories Assault Bike
Turkish Getups (20/35#)
Accessory
EMOTM 10 Minutes of:
Odd: 15s Pause Front Squat (95/135#)
Even: 3-5 Broad Jumps
012918
Strength
Back Squat
120s MAX Reps (95/135#)
-5 Minutes Rest-
120s MAX Reps (125/185#)
-5 Minute Rest-
120s MAX Reps (155/225#)
MetCon
12 Minute AMRAP of:
40 Calorie Row
40 Box Hops (20/24″)
40 Deadlifts (125/185#)
012718
Strength
i) Strict Press 5-5-5-3-3-3
ii) Sumo Deadlift 5-5-5-3-3-3
MetCon
7 Minute AMRAP of:
30 Double Unders
10 SA Snatches (35/50#)
012618
“Open Prep”
MetCon
10 Minute AMRAP of:
60 Bar Facing Burpess **NEW STANDARD**
30 OH Squats (90/120#)
10 Ring Muscle Ups
012518
Gymnastics
EMOTM 20 Minutes of:
0:00-10:00
Odd: 20s MAX HSPU
Even: 30s MAX Bar MU
10:00-20:00
Odd: 20s MAX Ring Dips
Even: 30s MAX T2B
MetCon
“Death By…”
Rx Starts @ 7 Calories
Scaled Starts @ 3 Calories
Odd: Calories Rowing
Even: Calories Assault Bike
012418
Lift
Low Hang Snatch (2) + OHS 8×1 (Ascending)
MetCon
For Time:
50 Lateral Box Overs (16/20″)
35 Pushups
50 KB Swings (1/1.5 Pood)
35 Pushups
50 Lateral Box Overs (16/20″)
012318
MetCon
For Time:
5 Rounds of:
8 DeadLifts (95/135#)
6 Hang Squat Clean (95/135#)
4 Push Press (95/135#)
2 Thrusters (95/135#)
Immediately Followed By:
20 Cal Assault Bike
100 Double Unders
Accessory
2 Rounds For Form of:
12 K2E
10 Depth Jumps
8/Side Seated KB Press w/KB Front Rack Hold
012218
Strength
i) Back Squat 15-20-15-20-15
MetCon
17 Minute AMRAP of:
20 Stationary DB Lunges (35/50#)
6 CTB Pullups
6 Snatches (65/95#)
20 Stationary DB Lunges (35/50#)
8 CTB Pullups
8 Snatches (75/115#)
20 Stationary DB Lunges (35/50#)
10 CTB Pullups
10 Snatches (95/135#)
20 Stationary DB Lunges (35/50#)
12 CTB Pullups
12 Snatches (105/155#)
20 Stationary DB Lunges (35/50#)
14 CTB Pullups
14 Snatches (135/185#)
012018
Strength
i) Deadlift 4×6 (Ascending)
ii) Bench Press 4×6 (Ascending)
MetCon
6 Rounds For Time of:
14 SDHP (55/75#)
14 Strict Press (55/75#)
011918
“Open Prep”
MetCon
CrossFit Games Open 18.0
21-15-9 For Time of:
DB Snatches (35/50#)
Burpees
011818
Gymnastics
Straddle Split & Paralette Drills
MetCon
20 Rounds For Time of:
1 Burpee Ring Muscle Up
3 Deficit HSPU
5 DB Cleans (50/70#)
011718
Lift
Hang Snatch
2×3 @70%
2×2 @ 80%
2×1 @85%
3×1 @ 90%
MetCon
8 Minute AMRAP of:
6 Power Snatch (65/95#)
9 CTB Pullups
011618
MetCon
For Time:
15 Front Squats (75/115#)
60 Calorie Row
60 Double Unders
30 S2OH (75/115#)
60 Double Unders
60 Calorie Row
15 Front Squats (75/115#)
Accessory
ii) 4 Sets NOT For Time of:
1 LL Rope Climb
15 GDHSU
90s Weighted Plank
011518
Strength
Back Squat 30-20-10 (Ascending)
MetCon
13 Minute AMRAP of:
3 OHS (55/75#)
3 T2B
3 OHS (55/75#)
3 T2B
6 OHS (65/95#)
6 T2B
6 OHS (65/95#)
6 T2B
9 OHS (75/115#)
9 T2B
9 OHS (75/115#)
9 T2B
12 OHS (95/135#)
12 T2B
12 OHS (95/135#)
12 T2B
15 OHS (105/155#)
15 T2B
15 OHS (105/155#)
15 T2B
Etc..
011218
“Open Prep”
MetCon
CrossFit Games Open 11.2 & 11.3
011118
Gymnastics
EMOTM 12 Minutes of:
Min 1: 6 Ring Muscle Ups
Min 2: 15 V-Ups
Min 3: 25′ HSW
*Repeat 4 Times*
MetCon
2 Rounds For Time of:
24 Box Over Burpees (20/24″)
24 SA Snatch (35/50#)
24 Thrusters (65/95#)
011018
Lift
Build To A Heavy Single of:
Snatch (3) + OH Squat (2) + Snatch Balance (1)
MetCon
For Time:
150 Double Unders
75 Pullups
75 Wall Balls (W: 14/9 M: 20#/10′)
150 Double Unders
010918
MetCon
3 Rounds For Time of:
21 Deadlifts (105/155#)
21 Pushups
15 Power Cleans (95/135#)
15 HSPU
9 G2OH (75/115#)
9 Ring Dips
Accessory (Plyometrics)
EMOTM 8 Minutes of:
3 Seated Box Hop (Increasing Heights) + 1 Ladder Drill (Athlete Choice)
010818
Strength
Back Squat 4×5 (Ascending)
MetCon
i) 14 Minute AMRAP of:
8 S2OH (75/115#)
10 Box Hops (20/24″)
12 T2B
ii) For Time:
100 Calorie Row
010518
“Open Prep”
MetCon
010418
Gymnastics
EMOTM 10 Minutes of:
Odd: 8 Ring Dips
Even: 10 Weighted Pistol Squats (25/35#)
MetCon
4 Sets of:
500m Row
21 KB Swings (1/1.5 Pood)
12 Pullups
3 Minute Rest
010318
Lift
EMOTM 20 Minutes of:
0:00-5:00 – 3-Position Power Snatch
5:00-10:00 – Muscle Snatch (2) + SG Push Press (2)
10:00-15:00 – Squat Snatch + Snatch Balance (2) + OHS (2)
15:00-20:00 – TnG Squat Snatch (2)
MetCon
For Time
30 S2OH (125/185#)
010218
MetCon
5 Rounds For Time of:
15 Wall Balls (W:14/9 M: 20#/10′)
20 Burpees
25 Cal Row
50 Double Unders
Accessory (Strength)
Seated Back Squat 4×8 (Increasing)
122917
MetCon
In Teams of 2 Complete 20 Rounds For Time of:
1 Snatch (125/185#)
3 HSPU
5 Box Hops (24/30″)
7 KB Swings (1/1.5 Pood)
122817
MetCon
In Teams Of 2 Complete For Time:
i) 21-15-9 of:
Calories Ski Erg
Strict Press (65/95#)
ii) 21-15-9 of:
Bar Over Burpees
Thrusters (75/115#)
iii) 21-15-9 of:
Calories Rower
Front Squat (95/135#)
iv) 21-15-9 of:
Calories Assault Bike
Power Clean (105/155#)
122717
In Teams Of 2 Complete For Time:
200 Double Unders
100 Wall Balls (W: 14/9 M: 20#/10′)
100 Pullups
100 Ball Slams (14/20#)
100 Pushups
100 Med Ball Cleans (14/20#)
100 Air Squats
100 Med Ball Situps (14/20#)
200 Double Unders
122217
Strength
EMOTM 8 Minutes of:
4 Front Squat @ 70%
MetCon
“Kalsu”
For Time:
100 Thrusters (95/135#)
*On Every Minute Perform 5 Burpees*
122117
Strength
OH Squat 5-5-5-3-3-3-2-2-1-1-1 (Ascending)
MetCon
21-15-9 For Time of:
Power Snatches (65/95#)
Calories Row
Wall Balls (W: 14/9 M; 20#/10′)
CASHOUT: 1000m Row
122017
Strength
i) Deadlift 7×6 @ 70%
ii) Push Press 5×5 (Ascending)
Gymnastics
EMOTM 15 Minutes of:
Min 1: 45 DUs
Min 2: 5 Bar MUs
Min 3: 10 HSPU
*Repeat 5 Times*
121917
Lift
i) Push Jerk (2) + Split Jerk 6×1 (Ascending)
ii) EMOTM 10 Minutes of
1 Clean & Jerk @ 85%
MetCon
12 Minute AMRAP of
2 Ring MU
4 KB Snatches (1/1.5 Pood)
6 KB Cleans (1/1.5 Pood)
8 KB Swings (1/1.5 Pood)
121817
Strength
Back Squat 5-5-5-3-3-3-1-1-1 (Ascending)
MetCon
For Time:
20 Burpee Box Overs (20/24″)
20 OH Squats (65/95#)
20 Burpee Box Overs (20/24″)
20 Power Snatches (75/115#)
20 Burpee Box Overs (20/24″)
20 Squat Snatch (85/125#)
121517
Strength
On Every 2nd Minute For 14 Minutes of:
5 Front Squat @ 75%
MetCon
i) 8 Minute AMRAP of:
40 Pullups
30 T2B
20 Front Squats (125/185#)
MAX Bar Facing Burpees
ii) 8 Minute AMRAP of:
750m Row
15 Power Cleans (155/225#)
MAX Distance Row (Metres)
121417
Strength
OH Squat 5×5 (Ascending)
Lift
EMOTM 10 Minutes of:
1 Snatch @ 85%
MetCon
21-15-9 For Time of:
Deadlifts (155/225#)
HSPU
Calories Assault Bike
121317
Strength
i) EMOTM 10 Minutes of:
10 Bench Press (95/135#)
ii) EMOTM 10 Minutes of:
Push Press (95/135#)
Gymnastics
i) EMOTM 10 Minutes of:
Odd: 10 Pullups
Even: 3 Rope Climbs
ii) EMOTM 10 Minutes of:
Odd: 10 T2b
Even: 15 V-Ups
121217
Lift
i) Clean + Front Squat + Jerk (2) 6×1 (Ascending)
ii) Clean & Jerk 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%
MetCon
12 Minute AMRAP of:
3 Hang Power Clean (95/135#)
3 Bar Facing Burpees
3 Wall Balls (W: 14/9 M: 20#/10′)
6 Hang Power Clean (95/135#)
6 Bar Facing Burpee
6 Wall Balls (W: 14/9 M: 20#/10′)
9 Hang Power Clean (95/135#)
9 Bar Facing Burpee
9 Wall Balls (W: 14/9 M: 20#/10′)
Etc…
121117
Strength
EMOTM 10 Minutes of:
3 Back Squat @ 76%
MetCon
30 Minute AMRAP of:
10/15 Calories Assault Bike
10 Air Squats
10/15 Calories Rower
10 Air Squats
10/15 Calories Ski Erg
10 Air Squats
10 Burpees
10 Air Squats
3 Minutes Rest
120817
Strength
Front Squat 4-4-4-4-2-2-2
Gymnastics (Skill)
12 Minutes AMRAP of:
8 Bar MU
10 Ring Rows
12 Bent Over Rows
Metcon
3 Rounds For Time of:
15 Cal Row
15/20 Cal AB/SE
30 DUs
15 T2B
120717
Lift
EMOTM 15 Minutes of:
Min 0:00-4:00: 3 Snatches @ 75%
Min 5:00-9:00: 2 Snatches @ 80%
Min 10:00-15:00: 1 Snatch @ 85+%
MetCon
3 Sets of:
4 Minute AMRAP of:
3 Burpees
3 KB Swings (1.5/2 Pood)
6 Burpees
6 KB Swings (1.5/2 Pood)
9 Burpees
9 KB Swings (1.5/2 Pood)
-2 Minutes Rest-
120617
Strength
i) Deadlift 12-10-8-6-4-2-2-2 (Ascending)
ii) Strict Press 8-6-4-1-1-1 (Ascending)
Gymnastics
EMOTM 12 Minutes of:
Min 1: 12 HSPU
Min 2: 8 Strict Pullups
Min 3: 12 GHDSU or 15 V-Ups
*Repeat 4 Times*
120517
Lift
i) Clean (2) + Front Squat + Jerk 5×1 (Ascending)
ii) Push Jerk (2) + Split Jerk (1)
MetCon
For Time:
40 Box Hops (20/24″)
30/40 Cal Row
40 Power Snatches (65/95#)
30/40 Cal Row
10 Ring Muscle Ups
120417
Strength
i) EMOTM 5 Minutes of:
4 Back Squats @ 72%
ii) EMOTM 5 Minutes of:
3 Back Squats @ 77%
MetCon
Drop Ladder 10-1 For Time of:
Hang Power Cleans (105/155#)
Pullups
Pistols (Per Leg)
120117
Strength
Front Squat 5×5 @ 75%
MetCon
i) 8 Minute AMRAP of:
3 Ring MU
5 Power Snatch (75/115#)
ii) 8 Minute AMRAP of:
6 Push Press (75/115#)
10 Pushups
113017
Lift
i) EMOTM 8 Minutes of:
2 Hang Snatch @ 78%
ii) Snatch + OHS (2) 5×1 (Ascending)
MetCon
EMOTM 12 Minutes of:
Minute 1: 12 Thrusters (65/95#)
Minute 2: 13 Burpees
Minute 3: 14 DB Snatches (35/50#)
Minute 4: 15 Wall Balls (W: 14/9 M: 20#/10′)
*Repeat 3 Times*
112917
Strength
i) Deadlift 5×3 (Ascending)
ii) Bench Press 5×3 (Ascending)
MetCon
4 Rounds For Time of:
30 DUs
15 SDHP (65/95#)
10/15 Cal AB
112817
Lift
Clean 2RM
Gymnastics
EMOTM 10 Minutes of:
Even: 12 Pistols
Odd: 3 Rope Climbs
MetCon
21-15-9 For Time of
S2OH (105/155#)
Bar Facing Burpees
112717
Strength
On Every 2nd Minute For 18 Minutes Perform:
0:00 – 5 Back Squats @ 70%
2:00 – 5 Back Squats @ 70%
4:00 – 5 Back Squats @ 70%
6:00 – 4 Back Squats @ 75%
8:00 – 4 Back Squats @ 75%
10:00 – 4 Back Squats @ 75%
12:00 – 3 Back Squats @ 80%
14:00 – 3 Back Squats @ 80%
16:00 – 3 Back Squats @ 80%
MetCon
15 Minute AMRAP of:
25′ SA OH KB Lunge Walk – Left Arm (1/1.5 Pood)
25′ SA OH KB Lunge Walk – Right Arm (1/1.5 Pood)
15 CTB Pullups
15 KB Swings (1/1.5 Pood)
112417
Strength
i) Front Squat 3-3-3-3-3-2-2-2 (Ascending)
ii) Seated Strict Press 5×5 (Ascending)
iii) Seated Lateral Raises 5×5 (Ascending)
MetCon
10 Rounds For Time of:
10 Air Squats
10 Situps
10 Pushups
1 LL Rope Climb
112317
MetCon
i) “Tabata Mashup” (Cardio)
Rowing
Assault Bike
Ski Erg/Med Ball Slams (20/30#)
Burpee To Target
Jump & Touch (8/12″)
ii) “Tabata Mashup” (Barbell Cycling)
Hang Clean (65/95#)
S2OH (65/95#)
Hang Clean + S2OH (65/95#)
112217
Strength
i) Front Rack Walking Lunge 4×10 Steps (Ascending Weight)
ii) Banded Good Mornings 3×25
MetCon
6 Minute ARMAP of:
40 Burpee Box Over (20/24″)
30 Wall Balls (W: 14/9 M: 20#/10′)
20 T2B
Accessory (Core)
3xMAX Weighted Plank (25/45#)
3xMAX GHDBE Static Hold
112117
Lift
Split Jerk 5×2 @ 80%
MetCon
4 Rounds of:
30s Max Effort Ski Erg
9 Ring Dips
3 Cleans (155/225#)
3 Minute Rest
*Score = Slowest Round*
112017
Strength
Back Squat 1×3 @ 90%
MetCon
For Time:
2000m Row
100 Double Unders
50 Pushups
20 Cal Assault Bike
10 Ring Muscle Ups
5 Snatch (125/185#)
111717
Strength
Front Squat + Thruster 6×1 (Ascending)
MetCon
For Time:
21 Deadlifts (125/185#)
7 Bar Muscle Ups
15 Deadlifts (155/225#)
7 Bar Muscle Ups
9 Deadlifts (185/255#)
7 Bar Muscle Ups
3 Deadlift (205/275#)
7 Bar Muscle Ups
111617
Gymnastics
EMOTM 16 Minutes of:
Odd: 3 Weighted Pullups (Ascending)
Even: 3 Deficit HSPU (Increasing Depth)
MetCon
i) 60s MAX Cal Ski Erg
ii) 16 Minute AMRAP of:
24 OH Squats (35/45#)
24 Situps
24 Pushups
111517
Lift
Snatch Pull/Catch Mechanics
EMOTM 10 Minutes of:
2 Power Snatch @ 60% (Pull/Catch)
MetCon
4 Rounds For Time of:
12 Front Squats (65/95#)
12 SA DB Snatch (50/70#)
*25 DUs On Every Minute*
111417
MetCon
“Crazy 8’s”
8 Rounds For Time of:
8 T2B
8 Wall Balls (W: 14/9 M: 20#/10′)
8 Clean & Jerk (95/135#)
8 Box Hops (24/30″)
8 Burpees
8 KB Swings (1.5/2 Pood)
8 HSPU
8 Cal Assault Bike
111317
Strength
3 Sets of:
30s MAX Reps Back Squat Jumps (75/115#)
3 Minutes Rest
MetCon
“Heavy Jackie”
For Time:
1000m Row
50 Thrusters (65/95#)
30 CTB Pullups
111017
Lift
On Every 2nd Minute For 20 Minutes of:
Power Snatch + Hang Snatch + OHS
MetCon
8 Minute AMRAP of:
2 HSPU
4 Situps
4 HSPU
8 Situps
6 HSPU
12 Situps
8 HSPU
16 Situps
Etc…
*Increase HSPU 2 Reps Each Round*
*Increase Situps 4 Reps Each Round*
110917
Strength
3 Sets of:
30s MAX Reps Bench Press (95/135#)
3 Minutes Rest
MetCon
21-15-9 For Time of:
KB Swings (1/1.5 Pood)
DB Step Ups (W: 30/20 M: 50#/24″)
Accessory
Shuttle Sprints – Coaches Choice
110817
Lift
i) EMOTM 8 Minutes of:
Hang Clean (3)
ii) EMOTM 8 Minutes of:
Power Clean + Front Squat (2) + Thruster
MetCon
For Time:
50 SDHP (75/115#)
50 S2OH (75/115#)
50 BF Burpees
50 Calorie Row
*15 Minute Cap*
110717
Strength
EMOTM 12 Minutes of:
Odd: 3-5 Deadlifts @ 75%
Even: 5 Seated Box Hops (24/30″)
MetCon
4 Rounds For Time of:
5 SA DB S2OH (50/70#)
25 Double Unders
5 SA DB S2OH (50/70#)
25 Double Unders
110617
Strength
Seated Back Squat 6×4 (Ascending)
MetCon
For Time:
50 Wall Balls (W: 14/9 M: 20#/10′)
5 T2B
40 Wall Balls (W: 14/9 M: 20#/10′)
10 T2B
30 Wall Balls (W: 14/9 M: 20#/10′)
15 T2B
20 Wall Balls (W: 14/9 M: 20#/10′)
20 T2B
10 Wall Balls (W: 14/9 M: 20#/10′)
25 T2B
110317
Lift
i) EMOTM 4 Minutes of
5 SG Push Press (Light)
ii) EMOTM 4 Minutes of:
5 OH Squats (Light)
iii) EMOTM 4 Minutes of:
5 Snatch Balance (Light)
iv) Snatch 8×1 (Ascending)
MetCon
EMOTM 16 Minutes of:
-45s Work/15s Rest-
Min 1: Calories Assault Bike (Goal: 50/60 RPM)
Min 2: Med Ball Slams (14/20#)
Min 3: Calories Rowing
Min 4: Farmer Carry (1.5/2 Pood)
*Repeat 4 Times*
110217
“Monster Mash Thursdays”
0:00 – 15:00
21 Wall Balls (W: 14/9 M: 20#/10′)
9 Wall Walks
15 Wall Balls (W: 14/9 M: 20#/10′)
7 Wall Walks
9 Wall Balls (W: 14/9 M: 20#/10′)
5 Wall Walks
-Rest 5 Minutes-
20:00 – 40:00
5 Rounds For Time of:
10 OHS (65/95#)
10 BF Burpees
10 Pullups
2 Rope Climbs
-Rest 5 Minutes-
45:00-50:00
30-20-10 For Time of:
Double Unders
Situps
110117
Strength
Bench Press 10-8-8-6-6-4-4-2-2 (Ascending)
MetCon
EMOTM 16 Minutes of:
Min 1: 12 T2B
Min 2: 10 Pistols
Min 3: 10/12 Cal Row
Min 4: 8 Burpee Box Overs (20/24″)
*Repeat 4 Times*
103117
Lift
3-Postition Clean + Jerk
5×1 @ 65%
4×1 @ 75%
3×1 @ 85%
MetCon
2 Rounds For Time of:
20 Pullups
15 HSPU
10 SA Snatches (50/70#)
103017
Strength
Back Squat 10×2 (Ascending)
MetCon
14 Minute AMRAP of:
3 Front Squats (105/155#)
6 Deadlifts (105/155#)
9 Box Hops (20/24″)
102717
MetCon
In Teams of 2 Complete For Time:
100 Calories Row
100 Wall Balls (W: 14/9 M: 20#/10′)
100 Russian KB Swings (1.5/2 Pood)
100 Calories Assault Bike
100 Calories Ski Erg
100 Burpee Box Overs (20/24″)
102617
“Monster Mash Thursdays”
0:00 – 15:00
3 Rounds For Time of:
20 Med Ball Cleans (14/20#)
15 HSPU
2 Rope Climbs
15:00 – 20:00
-Rest-
20:00 – 30:00
50 Power Snatches (55/75#)
30:00 – 35:00
-Rest-
35:00 – 45:00
5 Rounds For Time of:
3 Power Cleans (55/75#)
3 Front Squats (55/75#)
3 S2OH (55/75#)
102517
Whiteboard/Warmup
Glute/Hamstring Activation
Strength
Deadlift 10×3 (Build To Quality Triple)
MetCon
10 S2OH (65/95#)
10 BF Burpees
8 S2OH (95/135#)
10 BF Burpees
6 S2OH (105/155#)
10 BF Burpees
4 S2OH (125/185#)
10 BF Burpees
2 S2OH (145/205#)
102417
Lift
i) Snatch DL + Snatch Pull 7×1 (Ascending)
ii) Power Snatch 7×1 (Ascending)
MetCon
2 Rounds For Time of:
80 Double Unders
25 T2B
15 Power Cleans (105/155#)
102317
Strength
OH Squat 10-10-7-7-3-3-1-1 (Ascending)
MetCon
“Cindy”
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
102017
MetCon
In Teams of 2 Complete For Time:
50 Synchro Front Squats (65/95#)
100 KB Swings (1/1.5 Pood)
50 Synchro Bar Facing Burpees
100 S2OH (65/95#)
101917
“Monster Mash Thursdays”
i) 3 Rounds For Time of
30 Air Squats
10 Clean & Jerks (75/115#)
-Rest 5 Minutes-
ii) 3 Rounds For Time of:
20 Situps
15 Pushups
10 Deadlifts (75/115#)
-Rest 5 Minutes-
iii) 9-6-3 For Time of:
Squat Snatches (75/115#)
Box Jumps (20/24″)
101817
Gymnastics
i) EMOTM 12 Minutes of:
Min 1: 5-8 Deficit HSPU (25/45#)
Min 2: 40 Double Unders
Min 3: 8-10 T2B
Min 4: 2-3 Rope Climbs
*Repeat 3 Times*
MetCon
ii) 3 Rounds For Time of:
15 Thrusters (65/95#)
15 Bar Facing Burpees
101717
Lift
Power Clean + Push Jerk + Split Jerk 6×1 (Ascending)
MetCon
For Time:
1000m Row
50 Wall Balls (W: 14/9 M: 20#/10′)
30 C2B Pullups
101617
Strength
Front Squat [10-8-6-4-2] x2
MetCon
2 Rounds For MAX Reps of:
60s Cal Row
60s Pushups
60s Assault Bike
60s Box Jumps (20/24″)
60s Cal Ski Erg
60s Air Squats
60s Burpees
60s HSPU
60s GHDSU
60s KB Swings (25/35#)
3 Minute Rest
101317
MetCon
In Teams of 2, Complete For Time:
60 KB Swings (1/1.5 Pood)
60 Pullups
40 OH Squats (75/115#)
40 HSPU
20 Power Snatches (75/115#)
20 Bar Muscle Ups
20 Power Snatches (75/115#)
40 HSPU
40 OH Squats (75/115#)
60 Pullups
60 KB Swings (1/1.5 Pood)
101217
“Monster Mash Thursdays”
0:00 – 20:00
“Elizabeth”
21-15-9 For Time of:
Squat Cleans (95/135#)
Ring Dips
20:00 – 40:00
4 Rounds For Time of:
12 T2B
8 S2OH (95/135#)
12 Box Jump Overs (20/24″)
101117
Strength
Close Grip Bench Press 6×3 (Ascending)
MetCon
431 Beep Test
“Death By…”
Shuttle Sprints (40′)
*Add 1 Length Each Minute*
Accessory
Iron Scap Protocol
101017
Lift
Every 2nd Minute For 12 Minutes of:
Snatch Grip Deadlift + Hang Snatch (3) @ 70%
MetCon
10-8-6-4-2 For Time Of:
SA DB Snatch (35/50#)
Burpees
*25 DUs After Each Round*
100617
Lift
Snatch Pull + Hang Snatch + OHS (2) 6×1
MetCon
4 Rounds For Time of:
30 Air Squats
50 Double Unders
30 KB Swings (1/1.5 Pood)
100517
“Monster Mash Thursdays”
0:00 – 25:00
2 Rounds For Time of:
30 Deadlifts (135/185#)
20 Bar Over Burpee
10 Bar Muscle Ups
-Rest With Remaining Time-
25:00-50:00
3 Rounds For Time of:
400m Run
20 T2B
10 Front Squats (135/185#)
100417
MetCon
i) EMOTM 18 Minutes of:
Min 1: 12 Pullups
Min 2: 10 Box Overs (20/24″)
Min 3: 8/10 Cal Assault Bike
ii) 4 Rounds of:
3 Minute AMRAP of:
500m Row
With Remaining Time – Max Reps Clean & Jerk (105/155#)
2 Minute Rest
100317
Lift
Clean Pull + Hang Clean + Front Squat (2) 6×1 (Ascending)
MetCon
20 Minute AMRAP of:
400m Run
21 Wall Balls (W:14/10 M: 20#/10′)
12 HSPU
100217
Strength
Back Squat [10-8-6-4-2] x2
MetCon
2 Rounds For Time of:
30 Calorie Row
20 DB Snatches (35/50#)
30 Burpees
092917
MetCon
i) “Tabata Mashup”
Rowing
Ring Dips
Assault Bike
HSPU
Shuttle Sprints
DB Chest Press (50/70#)
ii) For Time:
250 Double Unders
iii) 3x90s Weighted Plank (Hands/Ascending)
092817
Strength
Deficit Deadlift 7×3 (Ascending)
MetCon
EMOTM 14 Minutes of:
Odd: 15 KB Swings (1/1.5 Wood)
Even: 10 Bench Press (95/135#)
092717
Strength
i) Push Press 3xMAX Reps in 30s @ 105/155# (3 Minutes Rest Between Sets)
ii) Back Squat 3xMAX Reps in 30s @ 185/275# (3 Minutes Rest Between Sets)
MetCon
13 Minute AMRAP of:
26 DB Hang Squat Clean Thrusters (25/35#) *Scaled = BB Hang Squat Clean Thruster (45/65#)*
2 Rope Climbs
26 V-Ups
2 Rops Climbs
092617
Lift
Front Squat (3) + Jerk (Ascending) 5×1
MetCon
7 Rounds For Time of:
7 SDHP (75/115#)
7 CTB Pullups
092517
Strength
OHS 10-5-3-1-10-5-3-1
MetCon
For Time:
2000m Row
200 Double Unders
20 Wt’d Burpee Box Overs (W: 25#/20″ M: 35#/24″)
2 Snatches (145/205#)
092217
Strength
Block Bench Press 5-5-5-5-3-3-3-3 (Ascending)
MetCon
3 Rounds For Time of:
3 Box Hops (30/36″)
9 DB Front Squats (50/70#)
15 KB Swings (1.5/2 Pood)
21 OHS (65/95#)
092117
Strength
i) RDL 3×8 (Light/Ascending)
ii) Good Morning 3×8 (Light/Ascending)
MetCon
9 Minute AMRAP of:
70 Double Unders
50 Situps
092017
Strength
i) Push Press 4-4-2-2-1-1
ii) For Time:
30 Pistol Squats (L) – 3 Minute Cap
2 Minute Rest
30 Pistol Squats (R) – 3 Minute Cap
MetCon
For Time:
55 Pullups
55 Handstand Pushups
55 KB Deadlifts (1.5/2 Pood)
55 Pushups
091917
Lift
Snatch Balance + OHS 6×1 (Ascending Weights)
MetCon
i) 5-4-3-2-1 For Time of
Clean & Jerk (145/205#)
Rope Climbs
5 Minute Rest
ii) 5-4-3-2-1 For Time of:
Back Squats (Rack – 185/275#)
Ring Muscle Ups
091817
Strength
Front Squat 10-5-3-1-10-5-3-1
MetCon
For Time:
10 DB S2OH (50/70#)
1 T2B
100′ Shuttle Sprint + 1 Wall Walk
9 DB S2OH (50/70#)
2 T2B
100′ Shuttle Sprint + 1 Wall Walk
8 DB S2OH (50/70#)
3 T2B
100′ Shuttle Sprint + 1 Wall Walk
7 DB S2OH (50/70#)
4 T2B
100′ Shuttle Sprint + 1 Wall Walk
Etc..
091517
MetCon
i) In Teams Of 2 Complete For Time (Partition As Needed):
“Route 90” (Formerly ‘The 900’)
200 Double Unders
175 Push Press (Bar)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Getups (Bar)
ii) Partner Shuttle Sprints
091417
Strength
Deadlift 5×3 (5-10s Descent/Eccentric Loading/Increasing Weight)
MetCon
4 Minute AMRAP of:
15 Double Unders
3 Deficit HSPU
Accessory
Hip/Groin Isolated Strengthening – Coaches Choice
091317
Strength
i) Push Press 3xMAX Reps in 30s @ 95/135# (3 Minutes Rest Between Sets)
ii) Back Squat 3xMAX Reps in 30s @ 155/225# (3 Minutes Rest Between Sets)
MetCon
4 Rounds of:
3 Minute AMRAP of:
5 Ring Dips
7 Wall Balls (W: 14/9 M: 20#/10′)
9 Tuck Jumps
2 Minutes Rest
Immediately After:
60 Burpees For Time (6 Minute Cap – Fastest Time Wins #couch2pr T-shirt!!!)
091217
Lift
For 15 Minutes:
On Every 3rd Minute Perform (Ascending Weights):
Clean Deadlift (3) + Hang Clean (3) + Jerk (3)
MetCon
3 Rounds For MAX Reps of:
60s Med Ball Slams (20/30#)
60s Rowing
60s DB S2OH (35/55#)
60s DB Cleans (50/70#)
60s Rest
091117
Strength
Back Squat 10-5-3-1-10-5-3-1
MetCon
9 Minute AMRAP of:
3 Deadlifts (185/275#)
9 Bar Over Burpees
3 Bar Muscle Ups
CASHOUT: 25 Pushups/25 T2B For Time
090817
Strength
Bench Press 10-7-5-3-3-3-5-7-10
MetCon
For Time of:
Partition As Needed
100 Wall Balls (W: 14/9 M: 20#/10′)
100 Box Hops (16/20″)
100 KB Swings (25/35#)
090717
Strength
Deadlift 6×3 (Ascending Weights/Heavy Triple)
MetCon
For MAX Reps of:
60s Cal AB
30s Power Cleans (95/135#)
90s Rest
60s Cal AB
30s Power Cleans (105/155#)
90s Rest
60s Cal AB
30s Power Cleans (125/185#)
90s Rest
60s Cal AB
30s Power Cleans (155/225#)
090617
Strength
i) Push Press 7-5-3-1-3-5-7
ii) EMOTM 5 Minutes of:
10 Pistol Squats + 5 Squat Jumps
MetCon
For Time:
30 Pullups
10 HSPU
50 Double Unders
20 CTB Pullups
20 HSPU
50 Double Unders
10 Bar Muscle Ups
30 HSPU
50 Double Unders
090517
Lift
EMOTM 10 Minutes of:
3 High Hang Snatch (Ascending)
MetCon
5 Rounds For Time of:
50′ OH Lunge Walk (25/45#)
21 Burpee To Plate
090117
For Time:
1000m Run
100 Double Unders
100 Calorie Row
100 Thrusters (35/45#)
083117
Strength
Superset 3×10 (Ascending Weights) of:
i) Incline Bench Press
Incline Flies
ii) GHD Static Rows
SA Preacher Curls
iii) Incline DB Chest Press
Incline Front Shoulder Raise
iv) Seated Row (Rings)
Banded SA Lat Pull Down
Accessory (Plyos)
MAX Distance Broad Jump To Target (16/20″)
083017
Accessory (Warm-Up)
Rotator Cuff/HS Hold
Gymnastics
For Time:
UB HSPU 18-15-12-9-6-3
MetCon
14 Minute AMRAP of:
10 OHS (75/115#)
2 LL Rope Climb
10 OHS (105/155#)
4 LL Rope Climb
10 OHS (125/185#)
6 LL Rope Climb
10 OHS (155/225#)
8 LL Rope Climbs
10 OHS (185#/255#)
10 LL Rope Climbs
082917
Lift
i) EMOTM 10 Minutes of:
Odd: Clean Pull + Power Clean + Push Jerk
Even: Clean + Front Squat + Push Press
ii) Clean & Jerk 4×1 @ 90%
MetCon
500m Row For Time
082817
Strength
Front Squat 3×2 @ 85%
MetCon
Drop Ladder 10-1 For Time of:
Hang Power Cleans (65/95#)
S2OH (65/95#)
Front Rack Lunges (65/95#)
082517
Skill
EMOTM 8 Minutes
Odd: 2 LL Rope Climbs
Even: 15 GHD Situps
MetCon
3 Rounds For Time of:
800m Run
24 Thrusters (65/95#)
24 KB Swings (1/1.5 Pood)
082417
Strength
i) EMOTM 10 Minutes 0f:
10 Bench Press (85/125#)
ii) 50 Pushups (5 Minute CAP)
iii) EMOTM 10 Minutes of:
15 Bent Over BB Rows (75/115#)
iv) 50 BB Bicep Curls (45/65# – 5 Minute CAP)
Odd Objects
i) For Time:
30 Tire Flips
082317
Gymnastics
For Time:
30 Bar Muscle Ups
MetCon
42-30-18 For Time of:
Wall Balls (W: 14/9 M: 20#/10′)
SA Snatches (35/50#)
Accessory (Core)
Coaches Choice
082217
Lift
i) Snatch Grip Deadlift 4×4 (Ascending)
ii) 2-Position Snatch 5×1 (Ascending)
MetCon
For Time:
400m Run
50 HSPU
50 CTB Pullups
400m Run
082117
Strength
OH Squat 7-7-5-5-3-3-1-1
MetCon
For TIme:
30 Cal AB
60 Double Unders
30 Air Squats
60 Double Unders
20 Cal AB
40 Double Unders
20 Air Squats
40 Double Unders
10 Cal AB
20 Double Unders
10 Air Squats
20 Double Unders
081817
“Coe”
10 Rounds For Time of:
10 Thrusters (65/95#)
10 Ring Pushups
081717
Strength
Drop Sets:
i) DB Lateral Shoulder Raises 3×15
ii) DB Bicep Curls 3×15
iii) DB OH Tricep Extensions 3×15
iv) BB Strict Press 3×15
v) BB Bent Over Row 3×15
vi) DB Chest Press 3×15
Accessory (Plyos)
i) Ladder Drills – Coaches Choice
ii) 90s Lateral Hop Test (16/20″) – 30s Splits (Anaerobic Threshold/Fatigue Rate)
081617
Gymnastics
“Tabata Mashup” – The Basics
Handstand Hold
Parallette L-Sit Hold
Bridge Hold/Bridge Ups
Double/Triple Unders
MetCon
For Time:
65 Calorie Row
50 OHS (55/75#)
35 T2B
081517
Lift
On Every 2nd Minute for 14 Minutes of:
0:00 – 2 Clean & Jerk @ 70%
2:00 – 2 Clean & Jerks @ 75%
4:00 – 2 Clean & Jerks @ 80%
6:00 – 1 Clean & Jerk @ 85%
8:00 – 1 Clean & Jerk @ 85%
10:00 – 1 Clean & Jerk @ 90%
12:00 – 1 Clean & Jerk @ 90%
MetCon
9 Minute AMRAP of:
15 HSPU
15 Deadlifts (105/155#)
15 Bar Over Burpees
081417
Strength
Back Squat 10-8-6-4-2-2-2-2 (Ascending)
MetCon
EMOTM 16 Minutes of:
Minute 1: 8/12 Cal Assault Bike
Minute 2: 12 Thrusters (65/95#)
Minute 3: 12 Pullups
Minute 4: 6 KBS (1.5/2 Pood) + 6 Pushups
081117
MetCon
i) 5 Rounds For Time of:
400m Run
5 Snatches (125/185#)
ii) For Time:
75 Calories Assault Bike
081017
Strength
Superset Each Triplet:
A) 2 Sets (Set #1: 10 Reps, Set #2: 5 Reps) of:
DB Bulgarian Split Lunges (Per Leg)
BB Sumo Squats
Wt’d Crossover Step-Ups (Per Leg)
B) 2 Sets (Set #1: 10 Reps, Set#2: 5 Reps) of:
Close Grip Bench Press
DB Flies
BB Skull Crushers
C) 2 Sets of:
25 Banded Good Mornings
25 Plyo Pushups
25 BB Front Shoulder Raises
Odd Objects
i) Max Distance Farmer Carry (50/70#)
ii) 1RM AXL Bar Clean
080917
Gymnastics
EMOTM 12 Minutes of:
Minute 1: 1 Bar MU + 3 Def Strict HSPU
Minute 2: 2 Strict Pullups + 3 Strict Ring Dips
Minute 3: 3 CTB Pullups + 6 Pistol Squats
MetCon
3 Rounds For MAX Reps of:
3 Minute AMRAP of:
6 Box Hops (16/20″)
4 T2B
2 Deadlifts (155/225#)
2 Minute Rest
Accessory (Core)
Coaches Choice
080817
Lift
On Every 2nd Minute For 12 Minutes of:
2 Hang Snatch (Ascending)
MetCon
6 Rounds For Time of:
5 Hang Power Cleans (125/185#)
10 Bar Facing Burpees
15 Situps
080417
MetCon
4 Rounds For Time of:
100m Run w/DB (50/70#)
30 DB Snatches (50/70#)
30 DB Lunges (50/70#)
080317
Strength
i) 10-8-6-4-2 For FORM of:
5s Pause OH Squat (Every Set: 10 @ 35/45#)
SOTS Press (Every Set: 10 @ PVC/35/45#)
Bench Press (Ascending)
DB Chest Press (Ascending)
Lateral Raises (Ascending)
Front Raises (Ascending)
Arnold Press (Ascending)
SL Hamstring Curls (Every Set: 10L/10R/20B)
Deficit Calf Raises (Every Set: 10L/10R/20B)
ii) Ab Circuit (10 Minutes) – Coaches Choice
Accessory (Plyometrics)
Ladder Drills (5 Minutes)
080217
Gymnastics (Skill)
i) Weighted Pullup 3RM
ii) Weighted Ring Dip 3RM
iii) EMOTM 5 Minutes of:
2 Ring MU + 2 Bar MU
MetCon
5 Rounds For Time of:
44 Double Unders
11 Burpee Deadlifts (35/50#)
080117
Lift
i) Split Jerk 2×3 @ 60%, 2×2 @ 70%, 1×1 @ 80%, 2×1 @ 90%, 1×1 @ 95 %
ii) Power Clean + Hang Power Clean (Heavy Single – 10 Minutes)
MetCon
9 Minute AMRAP of:
6 CTB Pullups
14 Pushups
*On EVERY Minute Perform 1 DL @ (315/405#)*
073117
Strength
Front Squat 5-5-5-5-5-5
MetCon
17 Minute AMRAP of:
20 Calorie Row
20 Thrusters (95/135#)
20 Calorie Row
15 Thrusters (105/155#)
20 Calorie Row
10 Thrusters (125/185#)
20 Calorie Row
5 Thrusters (155/205#)
072817
MetCon
6 Rounds For Time of:
200m Run
6 Deadlift (55/75#)
9 Hang Power Clean (55/75#)
12 S2OH (55/75#)
15 Back Squats (55/75#)
072717
Strength
A) Superset (Ascending Weights):
i) Close Grip Bench Press 12-12-12-8-8-8
ii) Tricep Skull Crushers 10-10-10-10-10-10
B) Superset (Ascending Weights):
i) Bent Over Static Rows (GHD) 8-8-8-8
ii) Wt’d GHDHE 5-5-5-5
iii) OH BB Walking Lunge 10-10-10-10
Accessory
3 Rounds of:
60s MAX Reps Tire Flips
60s Rest
072617
Gymnastics
50 T2B For Time (5 Minute Cap)
3 Minutes Rest
50 HSPU For Time (5 Minute Cap)
3 Minutes Rest
50 Pistol Squats For Time (5 Minute Cap)
MetCon
3 Rounds For Time of:
15 Medicine Ball Cleans (14/20#)
15 KB Swings (1/1.5 Pood)
072517
Lift
i) Hang Muscle Snatch 3×5 (Light/Ascending)
ii) Power Snatch 3×2 @ 70%
iii) Snatch 3×1 @ 85%
MetCon
For Time:
50 Situps
2 Ring Muscle Ups
40 Situps
4 Ring Muscle Ups
30 Situps
6 Ring Muscle Ups
20 Situps
8 Ring Muscle Ups
10 Situps
10 Ring Muscle Ups
072417
Strength
OH Squats 4×2 (Ascending)
MetCon
For Time:
750m Row
7 Rounds of:
5 Deadlifts (155/225#)
5 HSPU
750m Row
072117
MetCon
For Time:
20 Rounds For Time of:
1 Rope Climb
2 Turkish Get-Ups (35/45#)
3 Box Hops (24/30″)
072017
Strength
A) Superset (Ascending Weights):
i) Pause Back Squat (5s) 5-5-3-3-1-1
ii) Strict Bicep Curls 12-12-10-10-8-8
B) Superset (Ascending Weights):
i) Decline Bench Press 12-10-8-6-4-2
ii) Stiff Legged SG DL 3-3-3-3-3-3
Accessory
Ladder/Agility/Sled Drills (5 Minutes)
071917
Gymnastics (Skill)
Skin The Cat Progressions
MetCon
i) 17 Minute AMRAP of:
50 Wall Balls (W: 14/9 M: 20’/10#)
30 Pushups
10 Ring Muscle Ups
ii) 3 Minute AMRAP of:
25 DUs
5 Pistols (R)
25 DUs
5 Pistols (L)
071817
Lift
i) On Every 2nd Minute For 16 Minutes Perform:
Power Clean + Front Squat + Power Clean + Jerk (Ascending Weights)
MetCon
4 Minute AMRAP of:
4 T2B
4 Burpee To Target (4/6″)
071717
Strength
i) Back Squat 3×20 (Ascending)
ii) Vertical Jump MAX
MetCon
3 Rounds For Time of:
500m Row
20 OHS (75/115#)
20 CTB Pullups
071417
Skill
3-Ball Juggling
MetCon
30 Minute AMRAP of:
400m Row
800m Run
40 Cal Assault Bike
80 Double Unders
071317
Strength
i) Superset:
Bench Press 10-5-15-3-20-1
Sumo Deadlift 5-5-5-3-3-3 (Ascending)
ii) Superset/Ascending:
Weighted Pistol Squats 3×5/Leg
Hugo Lunge 3×5/Leg
iii) Superset:
GHDSU 3×15
Good Morning (35/45#) 3×10
Accessory (Plyometrics)
Depth Jumps/Rebounding Box Hops
071217
Gymnastics (Skill)
4 Sets of:
60s Free Handstand Hold
60s Rest
60s Handstand Walk
60s Rest
MetCon
5-4-3-2-1 For Time of:
Squat Cleans (155/225#)
Ring Muscle Ups
071117
Lift
i) EMOTM 6 Minutes of:
Snatch Deadlift + 3-Pos Snatch
ii) EMOTM 6 Minutes of:
Hang Power Snatch (2) + Snatch Balance (2)
MetCon
0:00-3:00
2 Rounds of:
8 DB Thrusters (30/50#)
8 T2B
3:00-6:00
2 Rounds of:
10 DB Thrusters (30/50#)
10 T2B
6:00-9:00
2 Rounds of:
12 DB Thrusters (30/50#)
12 T2B
9:00-12:00
2 Rounds of:
14 DB Thrusters (30/50#)
14 T2B
*Follow the same pattern until you fail to complete both rounds*
071017
Strength
i) OH Squat 8-8-8-8-8
ii) Max Distance Broad Jump
MetCon
12-9-6 For Time of:
Deadlift (225/315#)
Deficit HSPU (4″)
070717
MetCon
5 Rounds For Time of:
30 Wall Balls (W: 14/9 M: 20#/10′)
60 Double Unders
070617
Strength
i) Superset/Increasing Weights:
Deadlift 6×2
Block Bench Press 7-7-5-5-5-3
ii) Superset/Increasing Weights:
Snatch Grip Deadlift 3×5
DB Chest Press 3×12
Weighted GDH BE 3×10
Weighted Plank 3xMAX (60s Minimum)
Accessory (5 Minutes)
Ladder Drills (Max Effort)
070517
Gymnastics (Skill)
EMOTM 8 Minutes of
Odd: 3 Rope Climbs
Even: 5 BTN Close Grip Press (75/115#)
MetCon
i) 3 Rounds For Time of:
400m Run
30 Pistol Squats
20 Bar Over Burpees
ii) 3 Rounds For MAX Calories of:
20s Assault Bike
40s Rest
070417
Lift (Complex)
Clean Pull + Power Clean (2) + Split Jerk 6×1 (Ascending), 3×1 ~ 85% 1RM C/J (Across)
MetCon
For Time:
50 HSPU
50 Cal Row
50 Pushups
50 Cal Row
070317
Strength
i) Front Squat 8-8-8-8-8
i) Box Hop Max Height
Gymnastics (Complex)
EMOTM 6 Minutes of:
T2B (4) + CTB PU (3) + Bar MU (2)
MetCon
21-15-9 For Time of:
Thrusters (65/96#)
Box Overs (20/24″)
*80′ OH Lunge Walk (25/45#) AFTER Each Round*
063017
Lift
Snatch 3-3-3-2-2-1-1-1-1 (Ascending/MAX ~ 95%)
Accessory
Kneeling SA Bottoms Up KB Press 3×7/Arm
MetCon
8 Minute AMRAP of:
2 T2B
5 Double Unders
4 T2B
10 Double Unders
6 T2B
15 Double Unders
8 T2B
20 Double Unders
Etc…
062917
Strength
Back Squat 10-8-6-4-2
MetCon
21-18-15-12-9-6-3 For Time of:
KB Swings (1/1.5 Pood)
*10 Burpees After Each Round*
062817
Gymnastics (Skill)
Handstand Hold/HSPU/Handstand Walk
MetCon
2 Rounds For Time of:
60 Wall Balls
15 Ring Muscle Ups
062717
MetCon
“Fight Gone Bad”
3 Rounds For Total Reps of:
60s Wall Balls (W: 14/9 M: 20#/10′)
60s SDHP (55/75#)
60s Box Hops (16/20″)
60s Push Press (55/75#)
60s Row (Cal)
60s Rest
(Compare to 040516)
062617
Lift
i) Hang Squat Clean 2-2-2-2-2 (Ascending)
ii) EMOTM 8 Minutes of:
3-Position Power Clean + 1 Split Jerk
MetCon
For Time:
75 Double Unders
5 Triple Unders
10 GHDSU
50 DUs
10 Triple Unders
20 GHDSU
25 DUs
15 Triple Unders
30 GHDSU
062317
Lift
OH Squat 3-3-3-3 (Ascending)
Snatch Balance 3×6 (Light)
MetCon
16 Minute AMRAP of:
30 Calorie Row
30 Box Hops (20/24″)
062217
Strength
Back Rack Lunge 5×10 (Ascending)
MetCon
For MAX Weight/Unbroken Set of:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
062117
MetCon
For Time:
6 Rounds of:
200m Run
25 Air Squats
Accessory (Core)
5x60s Weighted Plank (Ascending Weight)
062017
Strength
On Every 3rd Minute Perform:
0:00 – 5 Thrusters (95/135#)
3:00 – 5 Thrusters (105/155#)
6:00 – 5 Thrusters (125/(185#)
9:00 – 3 Thrusters (155/205#)
12:00 – 1 Thrusters (185/225#)
15:00 – 1 Thrusters (205/245#)
MetCon
11 Minute AMRAP of:
5 Cal AB
10 Pushups
15 Deadlifts (95/135#)
061917
Lift
Split Jerk 3-3-3-3 (Ascending)
MetCon
For Time:
21 Pullups
21 Strict Press (65/95#)
15 CTB Pullups
15 Strict Press (75/115#)
9 Bar MUs
9 Strict Press (95#/135#)
061617
Strength
i) Front Squat 1RM
ii) Push Press 1RM
MetCon
For Time:
500m Row
50 Wall Balls (W: 20/9 M: 30#/10′)
061517
Strength
Strict Press 1RM
MetCon
20 Rounds For Time of:
1 Weighted Chin-Up (35/50#)
3 Deficit HSPU (4″)
5 Clean & Jerk (55/75#)
061417
Strength
Back Squat 1RM
MetCon
For Time:
15 SA DB Snatches – R (35/50#)
15 SA DB Snatches – L (35/50#)
15 Thrusters (35/45#)
12 SA DB Snatches – R (35/50#)
12 SA DB Snatches – L (35/50#)
12 Thrusters (35/45#)
9 SA DB Snatches – R (35/50#)
9 SA DB Snatches – L (35/50#)
9 Thrusters (35/45#)
Accessory
EMOTM 5 Minutes of:
-8 Ring Dips
061317
Strength
i) Bench Press 1RM
ii) Deadlift 1RM
061217
Lift
EMOTM 8 Minutes of:
Snatch + Hang Power Snatch (2) + OHS
MetCon
For Time:
84 Pullups
21 SA DB OH Squat – Left Arm (30/50#)
21 SA DB OH Squat – Right Arm (30/50#)
42 Pushups
060917
Strength
EMOTM 8 Minutes of:
5 Strict Pullups + 10 Bent Over Rows (65/95#)
MetCon
On Every 3rd Minute For 5 Rounds Complete:
9 Cal AB
12 Hang Power Cleans (75/115#)
15 Back Squats (75/115#)
060817
Strength
Overhead Squat 5-5-5-3-3-3
Seated BTN Press 3×8 (Ascending)
MetCon
6 Minute AMRAP of:
8 Wall Balls (W: 14/9 M: 20#/10′)
8 Pushups
060717
MetCon
24 Minute AMRAP of:
400m Run
50 Double Unders
50 KB SDHP (1/1.5 Pood)
400m Run
50 Double Unders
50 SA KB Snatches (1/1.5 Pood)
Accessory
Rotator Cuff 3×20 (Light)
060617
Skill
EMOTM 12 Minutes of:
Odd: 5 Deficit HSPU
Even: 3 Rope Climbs
MetCon
7 Rounds For Time of:
7 T2B
7 S2OH (75/115#)
060517
Lift
EMOTM 8 Minutes of:
Power Clean + Hang Squat Clean + Split Jerk (2)
MetCon
“Rahoi”
12 Minute AMRAP of:
12 Box Hops (20/24″)
6 Thrusters (65/95#)
6 Bar Facing Burpees
060217
Strength
Front Squat 8×3 @ 75%
MetCon
“Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
060117
Strength
i) Bench Press 3xMAX @ 55%
ii) Strict Press 3x MAX @ 55%
(Compare to 052517)
MetCon
3 Rounds For Time of:
400m Run
10 Burpees
10 Squat Snatches (55/75#)
053117
Back Squat 8×1 @ 90%
MetCon
For Time:
27 Wall Balls (W: 14/9 M: 20#/10′)
9 Bar Muscle Ups
21 Wall Balls (W: 14/9 M: 20#/10′)
7 Bar Muscle Ups
15 Wall Balls (W: 14/9 M: 20#/10′)
5 Bar Muscle Ups
9 Wall Balls (W: 14/9 M: 20#/10′)
Accessory
Partition As Needed:
50 GHDSU
50 Banded Good Mornings
053017
Strength
i) Push Press 8×2 @ 85%
ii) Deadlift 8×2 @ 85%
MetCon
For Time:
30 Cal Assault Bike
60 Pushups
052917
Strength
Back Squat 5×3 @ 85%
MetCon
3 Rounds For Time of:
20 Front Rack DB/KB Lunges (35/50#)
5 Thrusters (95/135#)
Accessory (Optional)
To be performed after EVERY session this week…
For Time:
25 Strict HSPU
85 Double Unders
052617
Strength
Front Squat 7×3 @ 70%
MetCon
i) In Teams of 2 Complete For Time:
21-15-9 of:
Deadlifts (155/225#)
HSPU
*50 DUs After Each Round*
ii) Partner Shuttle Sprints
052517
Strength
i) 3xMAX Bench Press @ 55%
ii) 3xMAX Strict Press @ 55%
(Compare to 051817)
Odd Objects
For Time:
200m Sled Push
40′ SA OH DB Lunge Walk (R – 50/70#)
40′ SA OH DB Lunge Walk (L – 50/70#)
80′ HSW/8 Wall Walks
40′ SA OH DB Lunge Walk (R – 50/70#)
40′ SA OH DB Lunge Walk (L – 50/70#)
200m Sled Push
052417
Strength
Back Squat 8×1 @ 90%
MetCon
15 Minute AMRAP of:
12 Cal Row
9 Hang Power Cleans (105/155#)
6 Ring MUs
Accessory
P90X – “Ab Ripper X”
052317
Strength
i) Back Squat 5×3 @ 80%
ii) Push Press 8×2 @ 75%
iii) Deadlift 8×2 @ 75%
MetCon
For Time:
50 Burpee To Target (6″)
052217
MetCon
“Murph”
For Time
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
*Partion As Needed*
Accessory (Optional)
To be performed after EVERY session this week…
For Time:
20 Strict HSPU
80 Double Unders
051917
Strength
Front Squat 6×3 @ 65%
MetCon
In Teams Of 2 Complete For Time (30 Minute Time Cap) of:
2000m Row/Deadlift Hold (125/185#)
50 Burpee Over Partner
50 S2OH (75/115#)/HS Hold
50 T2B/Static Ring Hang
50 OH Squats (75/115#)/Wall Sit
Mobility
i) Partner PNF Hamstring Stretch
ii) Couch Stretch 2x60s/Leg
051817
Strength
i) 3xMAX Bench Press @ 55%
ii) 3xMAX Strict Press @ 55%
(Compare to 051117)
Odd Objects
4 Rounds For MAX Reps of:
30s Axl Bar/Fat Grip Cleans (95/135#)
30s Rest
30s Reverse Sled Drag
30s Rest
30s DB Carry (70/100#)
30s Rest
30s Sledge Hammer Strikes
30s Rest
051717
Strength
Back Squat 5×3 @ 75%
MetCon
For Time:
200m Run
40 Hang Squat Clean (65/95#)
200m Run
40 CTB Pullups
200m Run
Accessory
3 Sets of:
5 Seated “Bottoms Up” KB Press (Ascending)
5/Side Single Leg Weighted Bridge (45/65#)
5/Side Rotator Cuff External Rotation (Heavy)
5/Side SL Bent Over DB Row (35/50#)
051617
Strength
i) Push Press 7×3 @ 80%
ii) Deadlift 7×3 @ 80%
MetCon
7 Minute AMRAP of:
5 DB Cleans (50/70#)
25 Double Unders
051517
Strength
Back Squat 5×5 @ 70%
MetCon
7 Rounds For Time of:
7 Ring Dips
7 Box Hops (20/24#)
7 Wall Balls (W: 14/9 M: 20#/10′)
Accessory (Optional)
To be performed after EVERY session this week…
For Time:
15 Strict HSPU
75 Double Unders
051217
Strength
Front Squat 5×3 @ 60%
MetCon
i) “Death By…”
Partner Plate Burpees
ii) In Teams Of 2 Complete For Time (Relay Style):
4 Rounds For Time of:
200m Run
10 SA DB Clean & Jerk (50/70#)
7 Burpee To Target (6″)
4 Bar Muscle Ups
051117
Strength
i) 3xMAX Bench Press @ 55%
ii) 3xMAX Strict Press @ 55%
Odd Objects
i) 5×50′ Seated Sled Rope Pull (Ascending Weights)
ii) 5×50′ Standing Sled Rope Pull (Ascending Weights)
iii) 5×50′ Sled Push (Ascending Weights)
iv) Max Weight Axl Bar/Fat Grip Muscle & Power Clean
051017
Strength
Back Squat 5×3 @ 70%
MetCon
“Grace”
For Time:
30 Clean & Jerk (95/135#)
Accessory
Seated KB/DB Press 3×8/Arm
050917
Strength
i) Push Press 7×3 @ 75%
ii) Deadlift 7×3 @ 75%
MetCon
8 Minute AMRAP of:
2 Strict HSPU
4 K2E
6 Pistol Squats
050817
Strength
i) Back Squat 5×5 @ 65%
ii) Weighted Step Up 3×5/Leg (16/20″ – Ascending Weight)
MetCon
“Partitioned Jackie”
5 Rounds For Time of:
200m Row
10 Thrusters (35/45#)
7 Pullups
Mobility
120s Frog Stretch
20/Side Side Leg Swings
20/Side Front Leg Swings
45s/Side Quad Stretch (Wall)
120s Wide Leg Wall Stretch
Accessory (Optional)
To be performed after EVERY session this week…
For Time:
10 Strict HSPU
70 Double Unders
050517
Strength
Front Squat 8×3 @ 70%
MetCon
In Teams of 2 Complete For Time:
150 Wall Balls (W:14/9 M:20#/10′)
20 Synchro Bar Over Burpees
100 DB Power Clean (35/50#)
20 Synchro Bar Over Burpees
50 HSPU
20 Synchro Bar Over Burpees
050417
Strength
i) 3xMAX Bench Press @ 50%
ii) 3xMAX Strict Press @50%
(Compare to 042717)
MetCon
23 Minute AMRAP of:
5/7 Tire Flips
100m DB/KB Run (35/50#)
100′ Sled Push Sprint
100m DB/KB Run (35/50#)
5/7 Cal AB
050317
Strength
i) Back Squat 6×2 @ 80%
ii) DBL KB FR Walking Lunge Steps 4×10 (Ascending Weight)
MetCon
8 Minute AMRAP of:
7 Box Hops (24/30″)
5 T2B
3 Burpee Ring OR Bar Muscle Ups/Pullups
Immediately Followed By:
5 Minutes To Establish:
3RM OH Squat (From Ground)
Mobility
Coaches Choice
050217
Strength
i) Push Press 6×4 @ 70%
ii) Deadlift 6×4 @ 70%
MetCon
On a 16 Minute Timer:
Every 4th Minute Complete:
2 Rounds of:
7 CTB Pullups
5 Thrusters (125/185#)
050117
Strength
Back Squat 5×3 @ 80%
MetCon
14 Minute AMRAP of:
15 S2OH (75/115#)
30 Burpees
45 Hang Power Cleans (95/135#)
60 Double Unders
75 Deadlifts (105/155#)
90 Pushups
Accessory (Optional)
To be performed after EVERY session this week…
For Time:
25 Strict Pullups
65 Double Unders
042817
Strength
Front Squat 7×3 @ 65%
MetCon
“Tabata Mashup”
Hang Power Snatch (75/115#)
GHDSU/Weighted Situps
DB/KB Deadlift (50/70#)
Ring Pushups
CASHOUT: 4x75m Sprint (60s Rest)
042717
Strength
i) 3xMAX Bench Press @ 50%
ii) 3xMAX Strict Press @50%
(Compare to 042017)
MetCon
10km Row
OR
10km Run
042617
Strength
Back Squat 6×2 @80%
MetCon
i) For Time:
25 Pullups
50 Thrusters (35/45#)
15 CTB Pullups
50 Thrusters (35/45#)
5 Bar Muscle Ups
50 Thrusters (35/45#)
Mobility
Coaches Choice
042517
Strength
i) Push Press 6×4 @65%
ii) Deadlift 6×4 @65%
MetCon
10 Rounds For Time of:
3 Deadlift (225/315#)
6 T2B
9 Wall Balls (W: 20/8 M: 30#/9′)
042417
Strength
i) Back Squat 5×3 @ 75%
ii) EMOTM 5 Minutes of:
5 Seated Box Hops (24/30″)
MetCon
5 Rounds of:
5/7 Cal AB
25′ Lunge Walk
50′ Shuttle Sprint
5 Burpee Tuck Jumps
25′ Lunge Walk
50′ Shuttle Sprint
3 Minutes Rest
*SCORE = Slowest Round*
Accessory (Optional)
To be performed after EVERY session this week…
For Time:
20 Strict Pullups
60 Double Unders
042117
Strength
Front Squat 6×3 @ 60%
MetCon
i) 8 Minute AMRAP of:
2 HSPU
2 SDHP (65/95#)
*Increase 2 Reps Each Round*
ii) 8 Minute AMRAP of:
2 Ring Dips
2 Box Overs (20/24″)
*Increase 2 Reps Each Round*
042017
Strength
i) 3xMAX Bench Press @ 50%
ii) 3xMAX Strict Press @50%
(Compare to 041317)
MetCon
For Time:
5000m Row
Accessory
“Beach Season”
Bicep Circuit
Tricep Circuit
041917
Strength
i) Back Squat 5×5 @ 65%
ii) Reverse Deficit SA KB Lunge 4×5/side
MetCon
3 Rounds For Time of:
15 Burpee To Plate
10 T2B
150m Run
10 KB Swings (1.5/2 Pood)
Mobility
Coaches Choice
041817
Strength
i) Push Press 5×5 @ 60%
ii) Deadlift 5×5 @ 60%
MetCon
For Time:
21 Thrusters (65/95#)
9 CTB Pullups
15 Thrusters (65/95#)
15 CTB Pullups
9 Thrusters (65/95#)
21 CTB Pullups
041717
Strength
Back Squat 5×5 @65%
MetCon
20 Hang Squat Cleans (75/115#)
75 Situps
20 Hang Squat Cleans (95/135#)
75 Situps
20 Hang Squat Cleans (105/155#)
Accessory (Optional)
To be performed after EVERY session this week…
For Time:
15 Strict Pullups
55 Double Unders
041317
Strength
i) 3xMAX Bench Press @ 50%
ii) 3xMAX Strict Press @ 50%
MetCon
For Time:
2000m Row
041217
Strength
Back Squat 5×5 @ 60 %
MetCon
12 Minute AMRAP of:
3 Deadlifts (185#/275#)
5 K2E
7 Burpee Box Hops (20/24″)
Mobility
Coaches Choice
041117
Strength
i) Push Press 5×5 @ 55%
ii) Deadlift 5×5 @ 55 %
MetCon
For Time:
2 Rounds of:
30 Calorie Row
20 Hang Power Clean (95/135#)
10 Strict HSPU
Immediately Followed By:
2 Rounds Of:
15/20 Cal Assault Bike
15 Squat Clean Thrusters (75/115#)
10 Strict Ring Dips
Immediately Followed By:
50 Pushups
041017
Strength
Back Squat 5×5 @ 60%
MetCon
50 OH Squats (55/75#)
40 Pullups
30 Power Snatches (55/75#)
20 Bar Muscle Ups
400m Run w/KB (1/1.5 Pood)
Accessory (Optional)
To be performed after EVERY session this week…
For Time:
10 Strict Pullups
50 Double Unders
040717
Strength
Bench Press 5RM
MetCon
EMOTM 20 Minutes of:
Minute 1: 6 Burpees + 4 Box Hops (20/24″) + 2 Med Slams (20/30#)
Minute 2: 12/15 Cal Row
Minute 3: 6 Thrusters (35/45#) + 4 CTB Pullups + 2 SA Snatches (50/70#)
Minute 4: 8/10 Cal AB
*Repeat 5 Times*
040617
Strength
i) Strict Press 5RM
ii) Front Squat 5RM
MetCon
9-15-21-15-9 For Time of:
Wall Balls (W: 14/9 M: 20#/10′)
T2B
040517
Accessory (Core)
Coaches Choice
MetCon
10 Rounds For Time of:
5 Pullups
10 Pushups
15 Air Squats
5 Calories Assault Bike
10 Tuck Jumps
15 Double Unders
Mobility
Coaches Choice
040417
Strength
Deadlift 5RM
MetCon
In Teams Of 2 Complete For Time:
1km Run
40 Tire Flips
80 Hang Power Clean (75/115#)
6 Legless Rope Climbs
1km Run
040317
Strength
Back Squat 5RM
Push Press 5RM
MetCon
7 Minute AMRAP of:
2 Bar Over Burpees
2 Thrusters (55/75#)
4 Bar Over Burpees
4 Thrusters (55/75#)
6 Bar Over Burpees
6 Thrusters (55/75#)
8 Bar Over Burpees
8 Thrusters (55/75#)
Etc…
033117
Strength
Back Squat 3xMAX Reps
Set 1 – 135/185#
Set 2 – 155/225#
Set 3 – 175/275#
MetCon
3 Rounds For Time of:
400m Run
30 Box Hops (20/24″)
50 Pushups
033017
MetCon
For Time:
2000m Row
15 Rounds of:
1 Burpee Ring Muscle Up/Burpee Jumping CTB Pull-Up
3 Deficit HSPU/Deficit HR Pushups
5 Hang Squat Snatch (55/75#)
032917
Gymnastics
EMOTM 12 Minutes of:
Minute 1: 3-5 L-Sit Chin Ups
Minute 2: 10 Weighted Pistols
Minute 3: 12 GHDSU
*Repeat 4 Times*
MetCon
For Time:
40 KBS (1/1.5 Pood)
20 S2OH (65/95#)
30 KBS (1/1.5 Pood)
30 S2OH (65/95#)
20 KBS (1/1.5 Pood)
40 S2OH (65/95#)
032817
Strength
Front Squat 2×3 @ 70%, 3×1 @ 85%, 1×1 @ 90%
Lift
i) Clean + Front Squat (Heavy Single)
ii) Split Jerk 3×2 @ 75%
iii) EMOTM 8 Minutes of:
Clean & Jerk Wave
Minute 1/5 – 60%
Minute 2/6 – 70 %
Minute 3/7 – 80%
Minute 4/8 – 90%
032717
Strength
Bench Press 3xMAX (95/135#)
MetCon
In Teams Of 2 Complete For Time:
1000m Row
80 OH Squats (75/115#)
1000m Row
80 T2B
1000m Row
80 Plate Burpees (25/45#)
032417
Strength
Back Squat 20-20-20 (Ascending)
Metcon
CFG Open 17.5 (Click to View Scorecard)
032317
Gymnastics
Tabata
i) Max Reps Ring MUs
ii) Max Reps Rope Climbs
MetCon
Bodyweight Conditioning
For Time:
100 DUs/250 Skips
90 Situps
80 Tuck Jumps
70 Plank Shoulder Taps
60 Lunge Jumps
50 Lateral Jumps
40 V-Ups
30 Reverse Burpees
20 Clapping/Plyo Pushups
10 Triple Unders/25 Double Unders
032217
Lift
EMOTM 20 Minutes of:
1 Clean & Jerk @ 80%
MetCon
10 Minute AMRAP of:
15 DB Thrusters (20/35#)
30 Double Unders
032117
Strength
Front Squat 2×6, 2×4, 2×2, 4×1 (Heavy Single NOT 1RM)
MetCon
17 Minute AMRAP of:
50 Air Squats
15 Power Snatches (75/115#)
5 Ring Muscle Ups
032017
Strength
i) Bench Press 1RM
ii) Bent Over Row 6×5 (Ascending)
MetCon
7 Rounds For Time of:
7 T2B
7 Pushups
7 Box Hops (24/30″)
031717
Strength
Back Squat 5-5-3-3-2-2-1-1-1-1 (Ascending)
MetCon
CFG Open 17.4 (Click To View Scorecard)
031617
Gymnastics
EMOTM 14 Minutes of:
Odd: 3 Bar MU/3 Jumping Bar MU
Even: 3 Strict HSPU/6 Weighted DEC Pushups
MetCon
4 Rounds For MAX Reps of:
30s Thrusters (65/95#)
30s Rest
30s Row (Calories)
30s Rest
30s DB/KB Thrusters (25/35#)
30s Rest
30s Shuttle Sprints
120s Rest
031517
Gymnastics
i) Ring MU Technique (Coaches Choice)
ii) Pistol Squat Technique (Coaches Choice)
MetCon
42-30-18 For Time of:
Burpees
KB Swings (1/1.5 Pood)
031417
Strength
i) EMOTM 10 Minutes of:
2 Front Squats @ 80%
ii) DBL KB Front Rack Step Ups 3×5/Leg
Lift
i) Hang Power Snatch 4×2 (Ascending)
ii) Low Hang Snatch 4×3, 3×2, 4×1 (Ascending)
031317
Strength
i) Block Bench Press 6×3 (Ascending)
ii) SA Incline DB Press 3×8/Arm (Ascending)
MetCon
a) 0:00-9:00
AMRAP of:
20 Deadlifts (125/185#)
30 Wall Balls (W: 14/10 M: 20#/10′)
40 Double Unders
b) 9:00 – 14:00
1RM Split Jerk (Off Rack)
031017
Strength
i) EMOTM 10 Minutes of:
3 Back Squat @ 75%
ii) Pause Back Squat Jump (10s) 3×3 @ 75/115#
MetCon
CrossFit Games Open 17.3 (Click To View Scorecard)
030917
Skill
i) EMOTM 12 Minutes of:
Odd: 2 Rope Climbs
Even: 2 Wall Walks
ii) Strict/Modified HSPU 3×5
MetCon
3 Rounds For MAX REPS of:
60s Hang Power Snatch (55/75#)
60s Box Jumps (16/20″)
60s Burpee Deadlifts (35/50#)
60s Rest
030817
Lift
i) Snatch High Pull 3×8 (Light)
ii) Power Snatch 4×2 (Ascending), 4×1 @ 80%
MetCon
9 Minute AMRAP of:
8 Clean & Jerk (65/95#)
7 Clean & Jerk (75/115#)
6 Clean & Jerk (95/135#)
5 Clean & Jerk (105/155#)
4 Clean & Jerk (125/185#)
3 Clean & Jerk (135/205#)
2 Clean & Jerk (155/225#)
1 Clean & Jerk (165/245#)
MAX CAL ROWER
*Tie Break Time Taken AFTER Each Completed Set of C/J*
*Score = Total Calories*
030717
Strength
i) Front Squat 8×2 (Ascending)
MetCon
For Time:
Drop Ladder 10-1 of:
OH Squats (95/135#)
HSPU
*On Every 2nd Minute Perform 3 Bar Facing Burpees*
030617
Strength
i) Floor Press 7×5 (Ascending)
ii) Bent Over Row 3×12 (Ascending)
MetCon
14 Minute AMRAP of:
125 Wall Balls (W: 14/9 M: 20#/10′)
100 Double Unders
75 Pushups
50 CTB Pullups
030317
Strength
Back Squat 3×3 @ 70%, 3×1 @ 90%
MetCon
CrossFit Games Open 17.2 (Click to view Scorecard)
030217
Gymnastics (Skill)
i) Ring MU Technique
ii) HSPU Technique
MetCon
“Tabata Mashup”
Assault Bike
KB Swing (1/1.5 Pood)
Shuttle Sprints
Suicide Pushups
030117
Strength
Push Press 5×5 (Ascending)
Skill
15 Rope Pulls/10 Rope Climbs/5 Legless Rope Climbs
MetCon
2 Rounds For Time of:
30 OH Squats (65/95#)
15 T2B
30 Wall Balls (W: 14/9 M: 20/10)
15 T2B
022817
Strength
Front Squat 6×3 @ 70 %
Lift
Snatch Pulls 3×3 @ 90 %
Snatch Balance 3×3 @ 80%
Snatch 5×1 (Increasing)
Accessory (Core)
2 Rounds NOT For Time of:
30 Weighted Situps
30/side Med Ball Russian Twists (14/20#)
60s Plank
022717
Strength
Deadlift 3×10 (Across)
Good Mornings 2×6 (Across)
MetCon
21-15-9 For Time of:
HSPU
Hang Power Cleans (105/155#)
022417
Strength
Back Squat 2×10, 2×8, 2×6, 2×4, 2×2 (Ascending)
MetCon
CrossFit Games Open 17.1 (Click to view)
022317
Strength
i) Front Rack Reverse Lunge 3×4/Leg
ii) Split Jerk 3×3 (Ascending)
MetCon
4 Rounds For Time of:
8 Burpees
12 T2B
16 Wall Balls (W: 14/9 M: 20#/10′)
022217
Accessory (Core)
3 Rounds For QUALITY of:
10 Hollow Rocks
15 GHDSU
MAX Parallette L-Sit Hold
MAX Weighted Reverse Plank (Click to view)
MetCon
“Roy”
5 Rounds For Time of:
15 Deadlifts (155/225#)
20 Box Hops (20/24″)
25 Ring Rows (Originally Pullups)
022117
Strength
“Death By…”
Front Squats (95/135#)
Lift
EMOTM 8 Minutes of:
Power Clean (2) + Front Squat + Clean
Baseline
Max UB Reps S2OH (65/95#)
021717
Strength
OH Lunge Walk 4×10
MetCon
“Route 90″ (Previously ‘The 900”)
In Teams Of 2 Complete:
200 Double Unders
175 S2OH (35/45#)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Getups (35/45#)
021617
Strength
i) Thruster 5RM
ii) SA Seated KB Press 3×8/Arm
MetCon
20 Minute AMRAP of:
5 MUs
10 HSPU
15 Deadlifts (155/225#)
021517
Skill
Rope Climb Technique
3 Sets of:
60s MAX Rope Climbs/Rope Pulls
120s Rest
MetCon
“Josh”
For Time:
21 OHS (65/95#)
42 Pullups
15 OHS (65/95#)
30 Pullups
9 OHS (65/95#)
18 Pullups
021417
Strength
Front Squat 5RM
Lift
Snatch Technique (Power Position)
EMOTM 15 Minutes:
Min 1: Power Snatch (4)
Min 2: Power Snatch + SG Push Jerk (4)
Min 3: Snatch Pull (2) + Power Snatch (2)
*Repeat 5 Times*
Accessory (Core)
i) 3 Sets of:
60s MAX Anchored Situps
90s Rest
ii) 4 Sets of:
20s Hollow Rocks
20s Reverse Hypers
20s Russian Twist
20s Rest
021317
Strength
i) Deadlift 3×12 (Increasing)
ii) Split Squat 3×3/Leg @ 105/155#
MetCon
i) 15-12-9 For Time of:
Power Cleans (155/105#)
Box Hops (24/30″)
*10 Cal AB AFTER Each Round*
021017
Strength
i) Back Squat 2×2 @ 90%
ii) Pause Back Squat (3s) 4×1 @ 80%
MetCon
In Teams Of 2 Complete:
21 Minute AMRAP of:
0:00-7:00
16 Lunge Walk Steps
6 Burpees
7:00-14:00
2 Deadlifts (225/315#)
4 HSPU
6 Weighted DB Box Overs (30/50#)
14:00-21:00
100 Wall Balls (W:14/9 M:20#/10′)
MAX DB Burpee Deadlifts (30/50#)
020917
Strength
i) OH Lunge Walk 3×10 Steps (Increasing)
ii) Back Rack Rev Lunge 3×3/Leg (Increasing)
iii) EMOTM 6 Minutes of:
10 Push Jerk (Tempo/Pace) @ 75/115#
MetCon
21-15-9 For Time of:
KB Swings (1.5/2 Pood)
Goblet Squats (1.5/2 Pood)
HSPU
020817
MetCon
“Dawn”
100 Burpee To Plate
80 Power Cleans (55/75#)
60 OH Lunge Walk Steps (25/35#)
40 Pullups
20 Turkish Getups (15/30#)
2000m Row/Run
Accessory (Core)
Coaches Choice
020717
Strength
i) Front Squat 3×2 (Ascending)
ii) Pause Front Squat 5×1 (Ascending)
iii) Seated Box Hop 5×1 (Increasing Height)
Lift
i) [Pause Clean (10s) + Jerk] 6×1
ii) [Clean + Pause Jerk (10s)] 6×1
*Increase Weight AFTER Set #3*
Baseline
Max UNBROKEN Squat Cleans @ 65/95#
020617
Strength
i) Deadlift 4×6 (Across/Heavy)
MetCon
i) 10 Minute AMRAP of:
60 OHS (65/95#)
50 Burpees
40 DB Thrusters (25/35#)
ii) 4 Minute AMRAP of:
20 DUS
2 SA DB Snatch (70/100#)
Accessory (Optional)
Single Leg RDL 6×3/Leg (Ascending)
020317
Strength
Front Rack Alternating Lunges (From Ground)
30s @ 65/95#
30s @ 75/115#
30s @ 95/135#
30s @ 105/155#
30s @ Athletes Choice OR (125/185#)
MetCon
In Teams of 2 Complete For Time:
80 OTB Med Ball Toss (14/20#)
30 Partner Deadlifts (225/315#)
80 Med Ball Slams (14/20#)
30 Partner Power Cleans (155/225#)
80 Med Ball Situps (14/20#)
30 Partner S2OH (125/185#)
020217
Strength
i) Thruster 3×3 (Ascending)
ii) Seated Barbell Strict Press 10-8-6-4-2
MetCon
“Fight Gone Worse”
3 Rounds For TOTAL REPS of:
60s Assault Bike
60s Power Cleans (65/95#)
60s Jump & Touch (8/12″) – See Video Below
60s Power Snatch (65/95#)
60s DB Burpee Deadlifts (35/50#)
60s Rest
020117
Accessory
Coaches Choice (10 Minutes)
Skill
Rope Climb
MetCon
“Filthy Fifty”
For Time:
50 Box Hops (20/24″)
50 Jumping Pullups
50 KB Swings (25/35#)
50 Steps Walking Lunge
50 K2E
50 Push Press (35/45#)
50 Back Extensions
50 Wall Balls (W: 14/9 M: 20#/10′)
50 Burpees
50 Double Unders
Mobility
Group Stretch
013117
Strength
i) Pause Back Squat (10s) 6×2 (Increasing)
ii) Ring Dip Holds [10s Hold (Bottom Position) + MAX Ring Dips] x3
MetCon
14 Minute AMRAP of:
25 Wall Balls (W:14/9 M: 20#/10′)
20 CTB Pullups
15 Cal Row/AB
10 Barbell Turkish Get-Ups (35/45#)
013017
Strength
i) Block Bench Press 3×5, 5×3, 3×1
ii) Deadlift [20s Hold + 5 Deadlifts] x 3 @ 175/275#
MetCon
0-2:00
AMRAP:
5 T2B
5 Hang Power Snatches (65/95#)
2:00-3:00
MAX DUs
3:00-6:00
AMRAP:
5 T2B
5 Hang Power Snatches (75/115#)
6:00-7:00
MAX DUs
7:00-11:00
AMRAP:
5 T2B
5 Hang Power Snatches (95/135#)
11:00-12:00
MAX DUs
12:00-17:00
5 Minutes To Establish MAX Weight of:
Power Snatch + SG Push Press + OHS
012717
MetCon
Each class will choose separately which TWO workouts they will be doing from ANY of the CrossFit Games Opens’ starting from the year 2011 .
Mobility
Banded Hamstring/Hip Series
Group Stretch
012617
Strength
i) OH Squat 6×3 (Heavy Triple)
ii) CTB Pullups – 15s Work/45s Rest x7 (Speed)
Baseline
For Time:
i) 50 Calorie Row (6 Min Cap)
ii) 50 Calorie AB (6 Min Cap)
iii) MAX Plank
012516
Lift
i) TnG Hang Clean 4×8 (Increasing)
ii) EMOTM 8 Minutes of:
Clean + Front Squat + Split Jerk (2)
Gymnastics
10 HSPU For Time
-Rest 2 Minutes-
20 HSPU For Time
-Rest 2 Minutes-
30 HSPU For Time
*12 Minute Cap INCLUDING Rest*
MetCon
Each class will choose separately which workout they will be doing from the CrossFit Games Open 2016.
To view the workouts, click HERE.
012417
i) 50 Back Squats For Time (105/155#)
ii) Weighted/Assisted Pistol Squats 5×5/Side
MetCon
6 Minute AMRAP of:
75 Double Unders
45 Snatches (55/75#)
15 Muscle Ups
-3 Minute Rest-
6 Minute AMRAP of:
60 Double Unders
40 Thrusters (55/75#)
20 CTB Pullups
012317
Strength
i) Bench Press 5RM
ii) Deficit Deadlift 4×6 (Increasing)
MetCon
a) 12 Minute AMRAP of:
9 Burpees
12 T2B
15 S2OH (75/115#)
Immediately After:
b) 4 Minutes To Establish:
4RM Front Squat
012017
Lift/Gymnastics
i) EMOTM 12 Minutes:
Even: 3-Position Snatch + OHS (Increasing)
Odd: 3-5 Strict HSPU
ii) EMOTM 12 Minutes:
Even: 3-Position Power Clean + Split Jerk (Increasing)
Odd: 3-5 Deficit Kipping HSPU
MetCon
Each class will choose ONE workout out of a hat of which they will be performing from the CrossFit Games Open 2015.
To view the workouts, click HERE.
011917
Strength
i) Front Squat 3xMAX (105/185#)
ii) UB Ring Row Pyramid For Time
Skill
Muscle Ups
Baseline
i) 250m Row For Time
ii) GHDSU Max Reps 60s
011817
Strength
Push Press 3xMAX (95/135#)
MetCon
20 Minute AMRAP 0f:
10 CTB Pull-ups
20 Pistols
30 Cleans (95/135#)
40 Pushups
Mobility
i) Partner PNF Hamstring Stretch
ii) Banded Quad Stretch
iii) Iron Scap Protocol
011717
Strength
i) Back Squat 3xMAX (125/225#)
ii) Weighted Ring Dips UB Sets 7-6-5-4-3-2-1
MetCon
“Death By…”
Burpees
Wall Balls (W: 14/9 M: 20#/10′)
Accessory (Core)
3 Sets NOT For Time of:
10 Strict T2B
20 GHDSU or Weighted Situps
011617
Strength
i) Close Grip Bench Press 3×12
ii) Wide Grip Bench Press 5×5
iii) Deadlift 3xMax Reps (225/315#)
MetCon
3 Rounds For Time of:
4 Turkish Getups
8 KB Snatches
12 KB Swings
W: 1.5 Pood M: 2 Pood
011317
Accessory
75 Banded Good Mornings
50 Banded Hamstring Curls
25 Reverse Hypers
MetCon
Each class will choose TWO workouts out of a hat of which they will be performing from the CrossFit Games Open 2014.
To view the workouts, click HERE.
011217
Strength
i) OHS 4-4-4-4-2-2-2 (Increasing)
ii) Weighted Chin-ups 3×3 (Increasing)
MetCon
“CrossFit Baseline”
For Time:
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
011117
Lift
i) Hang Snatch 3×2
ii) Snatch + Low Hang Snatch 3×2
Gymnastics
i) MAX Shoulder Taps
ii) Max UB HSPU (Any Style)
MetCon
Each class will choose out of a hat which workout they will be doing from the CrossFit Games Open 2013.
To view the workouts, click HERE.
011017
Strength
i) Back Squat 10-20-30
ii) Back Squat [5-3-1] x2
iii) Pistol Squats 3x60s MAX Reps (3 Minute Rest)
MetCon
27-21-15-9 For Time of:
Thrusters (65/95#)
Ring Pushups
010917
Strength
i) Bench Press 5×3 (Increasing)
ii) Deadlift 8×3 (Increasing)
MetCon
i) 14 Minute AMRAP of:
21 OHS (75/115#)
12 T2B
3 MUs
ii) Partner Pyramid Shuttle Sprints (1-5-1)
010617
Lift
i) Hang Clean 3×2
ii) Low Hang Clean + Split Jerk 3×2
Gymnastics
i) Max Height Strict Deficit HSPU
ii) Max Height Kipping Deficit HSPU
MetCon
Each class will choose out of a hat which workout they will be doing from the CrossFit Games Open 2013.
To view the workouts, click HERE.
010517
Strength
i) Front Squat 10-7-5-7-5-3-5-3-1
ii) Pull-up Tabata
iii) Weighted Ring Rows 5×3 (Increasing)
Skill
i) Teddy Bear Stand 4x20s ON/10s OFF
ii) Headstand 4x20s ON/10s OFF
iii) Teddy Bear Stand TO Head Stand 3×5
iv) Handstand Hold/HSPU/Kipping HSPU – 10 Minute Practice
-OR-
3 Sets of:
60s MAX HSPU
3 Minutes Rest
Mobility (Cool Down)
Partner PNF Hamstring Stretch
20/Side Bar Rolls (Quad)
010417
Strength
i) Push Press 3×8 (Increasing)
ii) Seated Arnold Press 5×6 (Increasing)
MetCon
16 Minute AMRAP of:
15 Pullups
20 KB Swings (1/1.5 Pood)
25 Box Hops (20/24″)
30 Cal Row/AB
35 Deadlifts (75/115#)
40 Lunge Walk Steps
Accessory (Core)
3 Sets For Quality of:
20 Leg Lifts
30/Side Ab Bicycle
40 Med Ball Russian Twist (14/20#)
MAX Hanging L-Sit/Knee Hang
010317
Discussion
Goal Setting
Strength
Back Squat (Speed)
10 @ (65/95#)
10 @ (85/135#)
10 @ (105/185#)
10 @ (125/225#)
MetCon
3 Rounds For Time of:
15 Burpees
30 Wall Balls (W: 14/9 M: 20/10)
*13 Minute Time Cap*
122916
Strength
i) Deadlift 5×2 @ 90%, 4×1 @ 95%
ii) Bent Over Rows 4×8 (95/135#)
iii) DB SL Deadlift 4×8 (WW)
MetCon
6 Rounds For Time of:
9 Hang Power Cleans (95/135#)
6 Front Squats (95/135#)
3 S2OH (95/135#)
*Every Dropped Bar = 3 BF Burpess AFTER The Workout*
122816
Strength
i) EMOTM 10 Minutes of:
Push Jerk (3) + Split Jerk (1) @ WW
ii) Split Jerk 4×3 @ 70%, 3×2 @ 80%, 2×1 @90%
MetCon
12 Minute AMRAP of:
50 DU
15 T2B
Accessory (Core)
Coaches Choice
122216
Strength
i) EMOTM 10 Minutes of:
Strict Press (2) + Push Press (2) + Push Jerk (2)
ii) 40 Ring Dips For Time
MetCon
For Time:
500m Row
12 OH Squat
12 Hang Power Cleans
300m Row
12 OH Squat
12 Hang Power Cleans
100m Row
12 OH Squat
12 Hang Power Cleans
(W: 95# M: 135#)
122116
Strength
Sumo Deadlift 3×5, 5×3, 5×1
Gymnastics
i) 10 Minute Skill/Technique C2B Pullups/T2B
-Kipping/Butterfly
ii) EMOTM 12 Minutes of:
Odd: 6 C2B Pullups
Even: 6 T2B
122016
Lift
i) EMOTM 10 Minutes of:
Snatch Pull + Power Snatch + Hang Power Snatch + OH Squat
ii) Power Snatch 3×2 @ 75%, 4×1 @ 80%
MetCon
CrossFit Games Open 16.4
13 Minute AMRAP of:
55 Deadlifts (155/225#)
55 Wall Balls (W: 14/9 M: 20#/10′)
55 Calorie Row
55 HSPU
121916
Strength
i) Back Squat
Max Reps @ 85%
Max Reps @ 90 %
Max Reps @ 95%
ii) Max Height Vertical Jump
MetCon
3 Rounds For Time of:
21 KB Swings (1/1.5 Pood)
15 Pullups
9 Bar Facing Burpees
121616
Strength
i) Bench Press 5×10 (95/135#)
ii) DB Pec Fly 3×12
iii) Front Raise 3×12
iv) Skull Crushers 3×12
MetCon
“Grace”
30 Clean & Jerks (95/135#)
121516
Strength
i) Deadlift 3×5, 5×3 (Heavy Triples)
ii) Banded Hamstring Curls 3×10
iii) Stagger Stance Good Mornings 3×8/Leg
MetCon
For Time:
50 Back Squats (95/135#)
50 DUs
25 Med Ball Cleans (14/20#)
25 Burpees
15/Leg Pistol Squats
15 Tuck Jumps
121416
Strength
i) Strict Press 4×5, 4×3, 4×1 (Ascending)
ii) Seated SA KB Press 3×10/Arm (1/1.5 Pood)
Gymnastics
i) Bar/Ring MU Drills & Progressions (10-15 Minutes)
ii) EMOTM 12 Minutes of:
Odd: 1-3 Ring Muscle Ups
Even: 1-3 Bar Muscle Ups
Accessory (Core)
Coaches Choice
121316
Lift
i) EMOTM 10 Minutes of:
Power Clean + Hang Clean + Front Squat + Split Jerk
ii) Clean 3×2 @ 75%, 5×1 @ 80%
MetCon
For Time:
Buy In: 800m Row
21-15-9 of:
Deadlift (155/225#)
Box Hops (20/24″)
T2B
121216
Strength
Back Squat 3 @ 75%, 3 @ 80%, 3 @ 85%
Max Broad Jump
MetCon
7 Minute AMRAP of:
12 Thrusters (75/115#)
30 DUs
-3 Minute Rest-
7 Minute AMRAP of:
8 HSPU
8 Pullups
120916
Strength
Front Squat 3×5 @ 70%, 3×3 @ 75%
SL Step Ups 3×8/Leg
MetCon
“Isabel”
For Time:
30 Snatches (95/135#)
120816
Strength
EMOTM 8 Minutes of:
4 Thrusters (105/155#)
Lift
EMOTM 12 Minutes of:
Power Clean + Push Jerk (3)
MetCon
12 Minute AMRAP of:
3 Strict Pullups
7 T2B
9 OHS (65/95#)
120716
Strength
Deadlift 10-8-6-4-2 (Ascending)
Stiff Legged Deadlift 3×8
Partner Hamstring Curls 3×8
Gymnastics
i) Handstand Practice/Drills – 10 Minutes
ii) EMOTM 10 Minutes of:
3-6 HSPU
Accessory (Core)
3 Sets of:
12 GHDSU
12 V-Ups
12 Hollow Rocks
120616
Lift
i) EMOTM 10 Minutes of:
High Hang Snatch + Snatch + OH Squat + Snatch Drop (Light/Technique)
ii) Snatch 3×2 @ 75%, 4×1 @ 80%
MetCon
For Time:
50 Calorie Row
40 Wall Balls (W: 14/9 M: 20#/10′)
30 S2OH (75/115#)
20 KB Swings (1.5/2 Pood)
10 Calories Assault Bike
120516
Strength
i) Back Squat 5 @ 70%, 5 @ 75%, 5 @ 80%
ii) Max Height Box Hop
MetCon
5 Rounds For Time of:
8 CTB Pullups
8 Snatches (75/115#)
8 Bar Facing Burpees
120216
Strength
i) Back Squat 5×5 @ 70%
ii) Bulgarian Split Squat 3×6/Leg (WW)
MetCon
EMOTM 16 Minutes of:
Minute 1: 10 Pistol Squats
Minute 2: 2 Rope Climbs
Minute 3: 2 Muscle Ups
Minute 4: 25′ HSW
-Repeat 4 Times-
120116
Strength
Strict Press 3×5, 3×3, 3×1 (Increasing)
Push Press 4×10 (WW)
Bench Dips 4×10
MetCon
21-15-9 For Time of:
Rowing (Calories)
Assault Bike (Calories)
KB Swings (1/1.5 Pood)
113016
Accessory
3 Sets of:
5 x [Good Morning + 3s Hold] (55/75#)
10 Weighted Bridge (65/95#)
15 Bent Over Row (75/115#)
Strength
Single Leg RDL 5×4/Leg (Ascending)
MetCon
9 Minute AMRAP of:
3 Snatch (65/95#)
6 Pullups
9 Push Press (65/95#)
112916
Strength
i) Front Rack Walking Lunge 4×10 (Ascending)
ii) EMOTM 10 Minutes of:
10 Bench Press (75/115#)
MetCon
14 Minute AMRAP of:
7 T2B
7 Power Cleans (105/155#)
7 Bar Facing Burpees
112816
Strength
Front Squat 3×20 (Ascending)
MetCon
4 Sets of:
5×40′ Shuttle Sprint
5 Burpees
10 Pushups
15 Air Squats
5×40′ Shuttle Sprint
5 Burpees
10 Pushups
15 Air Squats
-3 Minute Rest-
*Score = Slowest Time*
Accessory (Core)
Hollow Rock/Hollow Hold Tabata
3x30s Weighted Plank (W: 2×25# M: 2×45#)
112516
MetCon
Barbell Conditioning
‘Grace Tempo’
7 Sets of:
3os AMRAP of:
Clean & Jerk (95/135#)
3 Minute Rest
‘Isabel Tempo’
7 Sets of:
30s AMRAP of:
Snatch (95/135#)
3 Minute Rest
112416
Strength
i) Deficit Reverse Barbell Lunge 4×12
ii) Alternate Dumbell Lunges 6×10
Lift
i) TnG Clean 6×3 (Ascending)
ii) EMOTM 8 Minutes of:
Push Press (2) + Jerk (2)
iii) Clean & Jerk 6×1 (Ascending)
112316
Strength
Back Squat 3×3 @ 80%
MetCon
4 Rounds For Time:
10 KB Cleans
10/Side SA KB Snatches
10 KB Turkish Get-Ups
(W: 1 Pood M: 1.5 Pood)
Accessory
3 Sets For QUALITY of:
80′ Banded Side Shuffle
20/Side Leg Kicks
112216
Skill
False Grip
Muscle Up Drills (Banded/Jumping)
Lift
Snatch High Pulls 2×6
Muscle Snatch 2×4
EMOTM 8 Minutes of:
Snatch + High Hang Snatch + OH Squat (3s Hold)
Strength
Seated SG Press 6×5
DB Shoulder Press 3×8
112116
Strength
[10s Pause Front Squat + 5 Front Squats] x7 (Ascending)
MetCon
For Time:
30 Cal Assault Bike
30 S2OH (65/95#)
3 Rope Climbs
30 Calorie Row
30 S2OH (65/95#)
3 Rope Climbs
Accessory (Core)
3 Sets of:
25 Banded Good Mornings
40′ Zombie Walk (20’/Arm)
111816
MetCon
Barbell Conditioning
i) TnG [Power Clean + Push Jerk] 10-8-6-4-2 (Ascending)
ii) 4 Rounds For Time of:
5 Deadlifts
5 Hang Squat Clean
5 Thrusters
(W: 95# M: 135#)
111716
Gymnastics
3 Rounds For Quality of:
5 Bridge Ups (Click to view)
10 Ring Pushups
15 V-Outs (Click to view)
MAX Hanging L-Sit
Max Handstand (Wall)
MetCon
3 Rounds For Max Reps of:
60s Burpee Box Overs (20/24″)
60s Med Ball Slams (14/20#)
60s S2OH (45/65#)
60s Pistol Squats
60s Plank
60s Rest
111616
Accessory
Rotator Cuff 5×5 (Ascending)
Front Raises 5×5 (Ascending)
Sunshine Raises 3×10 (Across)
Banded Reverse Flies 3×10
Banded Seated Row 3×10
Strength
[30s Deadlift Hold + 5 Deadlifts] x 5 (125/225#)
MetCon
17 Minute AMRAP of:
150 Wall Balls (W:14/9 M: 20#.10′)
90 Double Unders
30 Muscle Ups
111516
Strength
Decline Bench Press 5-10-3-15-1-20
DB Walking Lunge Steps 3×20 (Ascending)
MetCon
For Time:
50 Calorie Row
50 OH Squats (65/95#)
50 Pullups
111416
Strength
*Superset*
Front Squat 4×8 (Ascending)
DBL KB Front Squat 4×8 (Across)
MetCon
“Tabata Mashup”
OH Lunge Walk (65/95#)
T2B
DB Hang Squat Clean (30/50#)
HSPU
Core
In Partners:
3 Sets NOT For Time of:
15 Partner Leg Lifts
30 Partner Med Ball Situps
45 Plank Claps (Per Side)
111016
Lift
*EMOTM’s are ASCENDING*
i) EMOTM 10 Minutes of:
-Split Jerk (2)
ii) Clean Deadlift + Clean (Heavy Single)
iii) EMOTM 5 Minutes of:
-1 Clean & Jerk
Strength
Reverse Lunge 5×10 (Ascending)
Baseline
50 Calorie Row For Time
110916
Accessory
Weighted Crossover Step Ups 3×8/Leg
Reverse Hypers 3×12
Negative Hamstring Curls 3×5/Leg
Strength
Tempo Back Squats 3×8 (Ascending)
MetCon
i) Drop Ladder 10-1 For Time of:
Deadlifts (95/135#)
Lateral Bar Hops
ii) Increasing Ladder 1-10 For Time of:
Hang Power Clean (95/135#)
HR Pushups
110816
Lift
Snatch Technique – Pull/Catch
i) Snatch Deadlift 4×3
ii) Snatch Pull 4×2
iii) OH Squat 3×3
iv) Snatch Balance 3×2
v) EMOTM 12 Minutes of:
3-Position Snatch Wave
Strength
Strict Press 4×5, 3×2, 2×1 (Ascending)
Skill
15 Minutes Practice of:
Wall Walk
Cartwheel
Somersault
Handstand
110716
Mobility
Front Rack
Strength
Front Squat 4×10 (Ascending)
MetCon
“Jackie”
1000m Row
50 Thrusters (35/45#)
30 Pullups
Accessory (Core)
30 GHDSU
30 Weighted Situps
30 Windshield Wipers
110416
MetCon (Barbell Conditioning)
A. 100 Back Squats (95/135#) For Time
B. 50 Push Press (75/115#) For Time
C. 25 Hang Power Snatch (55/75#) For Time
*Every Dropped Bar = 3 Burpees*
D. Gymnastics WOD: 30 T2B For Time
Mobility
Group Stretch
110316
Accessory
Rotator Cuff 3×5
SA Bent Over Fly 3×5
MetCon
*35 Minute Time Cap*
20 Rounds For Time of:
1 Ring Muscle Up/3 CTB Pull-ups
3 Strict HSPU/3 Deficit Pushups
1 Snatch (105/155#)
Mobility
Group Stretch
110216
MetCon
A. 2000m Row For Time
B. 100 Wall Balls (W: 14/9 M: 20#/10′) For Time
C. 200 Double Unders For Time
D. 50 Plate Burpees (25/45#) For Time
*4 Minute Rest Between MetCons/Any Order*
Accessory
3 Sets of:
15 GHDSU
20 Corkscrew Leg Lifts
25/side Ab Bicycle
110116
MetCon
A) EMOTM 15 Minutes of:
5 Non Chest Down Burpees
8 Pushups
10 Air Squats
-90s Rest-
B) Partner Pyramid Shuttle Sprints (1-2-3-4-3-2-1)
*Lay Down/Stand Up On FAR End*
-120s Rest-
C) Repeat Part A
Strength
Hugo Lunges 4×5/side (Ascending)
(Bulgarian Split Lunge)
103116
MetCon
In Teams Of 2, Complete For Time:
“666”
*Partion As Needed*
111 Deadlifts (95/135#)
111 Box Overs (20/24″)
111 Hang Power Cleans (75/115#)
111 KB Goblet Squats (1/1.5 Pood)
111 Thrusters (55/75#)
111 Medicine Ball Situps (14#)
102816
Strength
MAX Reps Ring Dips
1RM Weighted Ring Dip
MetCon
In Teams of 2 Complete:
12 Minute AMRAP of:
5 Back Squats (95/135#)
10 Pushups
15 Box Overs (20″)
-Rest 5 Minutes-
7 Minute AMRAP:
100 Burpees
200 Double Unders
100 KB Swings (1/1.5 Pood)
-Rest 2 Minutes-
MAX Plank
102716
Strength
i) Split Jerk 1RM
ii) Bench Press 1 RM
102616
Strength
1 RM Deadlift [10-7-5-5-3-3-2-1-1-1]
Mobility
Group RomWOD (Time Permitting)
102516
Strength
MAX Reps Pullups
1RM Weighted Pullup
MetCon
In Teams Of 2 Complete:
i) 4 Minutes To Establish:
2RM Thruster (From Rack)
-2 Minute Rest-
ii) 8 Minute AMRAP of:
20 OTB Wall Balls (14/20#)
20 Partner Deadlifts (225/315#)
-2 Minute Rest-
iii) 30-24-18-12 For Time of:
Thrusters (35/45#)
*10 Synchro BF Burpees AFTER Each Round*
102416
Strength
1RM Back Squat [10-7-5-3-2-1-1-1]
Mobility
30-Minute Group Stretch
102116
Strength
Back Squat 2×10 @ 75%
Weighted Ring/Bench Dips 3×8
MetCon
For Time:
800m Run
20 OH Squats (55/75#)
15 KB Swings (1.5/2 Pood)
10 Thrusters (55/75#)
15 KB Swings (1.5/2 Pood)
20 OH Squats (55/75#)
800m Run
102016
Technique
Snatch – Pull/Catch
Strength
i) Bottom-Up Front Squat 5×2 (Increasing)
ii) EMOTM 10 Minutes of:
-2 Front Squats @ 75%
iii) EMOTM 6 Minutes of:
Beat Swing + CTB Pullup x 3-5
Mobility
Partner PNF Stretching (Hamstrings)
101916
Accessory
*Superset*
Banded Hamstring Curls 3×20
Banded Good Mornings 3×20
Deficit KB Deadlift 3×10
Lift
EMOTM 12 Minutes of:
Odd: Clean DL + Clean
Even: Clean High Pull + Clean
Strength
Seated Strict Press 6×6 (Ascending)
MetCon
9-15-21-27 For Time of:
SDHP (55/75#)
Box Hops (20/24″)
Tuck Jumps
101816
Strength
Deadlift 3×1 @ 90%
MetCon
7 Minute ARMAP of:
50 Double Unders
12 Pullups
*3 Minute Rest*
7 Minute ARMAP of:
50 DUs
12 T2B
*3 Minute Rest*
For Time:
100 Pushups
101716
Mobility
Quads/Ankles
Strength
Back Squat 3×5 @ 80%
Incline Bench Press 5×6 (Ascending)
MetCon
For Time:
60 Thrusters (55/75#)
50 Bar Over Burpees
40 Wall Balls (W: 14/9 M: 20#/10′)
30 Hang Power Cleans (55.75#)
20 Calorie Row/AB
101416
Strength
i. Back Squat 2×10 @ 70%
ii. Ring Dip Tabata
MetCon
3 Rounds For Time of:
400m Run
80′ Plate Drag Bear Crawl (25/45#)
25 S2OH (55/75#)
101316
Lift
i. EMOTM 6 Minutes of:
Snatch (3) + OHS (3)
ii. Power Snatch
3×3 @ 60%
3×2 @ 70%
2×1 @ 80%
Strength
i. Bench Press 7×10
ii. Drop Ladder 10-1 of (In Partners):
CTB Pullups
iii. Increasing Ladder 1-10 of (In Partners):
Bent Over Rows (75/115#)
Mobility
Shoulders/Chest/Lats
101216
Strength
Seated Back Squat 3×5
Pause Back Squat (10s) 5×1 @ 55%
Skill/Technique
Push Jerk 3×12 (Tempo/Pace)
MetCon
“Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
CASHOUT: “Bring Sally Up” – Plank
101116
Strength
Back Squat 4×5 @ 75%
Deadlift 3×2 @ 85%
Block Bench Press 10-8-6-4-2-1-1-1
Mobility
Group Stretch
100716
Strength
Back Squat 2×10 @ 60%
Ring Dip (3) + L-Sit Hold 5×1
MetCon
15 Minute AMRAP of:
25 Wall Balls (W: 14/9 M: 20#/10′)
15 T2B
5 Wall Walks
Immediately Followed By:
4 Minutes To Establish:
1 RM Thruster (From Ground)
100616
Lift
Technique – Pull/Catch
EMOTM 16 Minutes of:
Odd: Snatch Pulls (2) + High Pull + Snatch
Even: Power Snatch (2) + OH Squat
Strength
Front Squat 4×8 (Ascending)
False Grip Ring Row (3) + MAX Hold 5×1
Thursday Throwdown *NEW*
60s Max Calorie Row
Mobility
Hamstrings/Torso
100516
Accessory
*Superset/Increasing Weight*
Lateral Shoulder Raise 5×5
Front Shoulder Raise 5×5
Seated Arnold Press 5×5
Banded Lat Pull Downs 5×10
Strength/Lift
SG Push Press 5×5
Power Clean + Front Squat (2) x5 (Ascending)
MetCon
For Time:
50 OH Squats (65/95#)
35 Bar Facing Burpees
20 HSPU
100416
Strength
Deadlift 3×3 @ 80%
Negative Pull-up + Max Bar Hang 5×1
Negative Chin-up + Max Bar Hang 5×1
MetCon
6 Minute AMRAP of:
10 Snatches (55/75#)
30 Double Unders
*2 Minutes Rest*
6 Minute AMRAP of:
5 Snatches (65/95#)
30 Double Unders
100316
Mobility
Quads/Glutes/Hips
Strength
Back Squat 5×5 @ 70%
MetCon
10 Rounds For Time of:
10 Deadlifts (75/115#)
10 Pushups
CASHOUT: Partner Shuttle Sprint Pyramid
093016
Strength
Back Squat 1×10 @ 75%
EMOTM 12 Minute of:
Even: 7 Ring Dips
Odd: 5 Deficit HSPU
MetCon
17 Minute AMRAP of:
19 Air Squats
15 Box Overs (20/24″)
12 S2OH (75/115#)
9 T2B
092916
Lift
Snatch High Pulls 5×2 (Ascending)
Muscle Snatch 3×6
EMOTM 10 Minutes of:
-1 Hang Snatch @ 80%
Strength
Block Bench Press 10-8-6-4-2
Switch Grip OTB Hold + Negative 8×1
Ring Rows 3×8
Mobility
Group Stretch
092816
Accessory
*Supersets*
Weighted Bridge (Bench) 3×12
Reverse Hyperextensions 3×10
Seated DBL KB Press 3×8
Strength
Seated Back Squat 3×5
Pause Back Squat 5×1 @ 50%
Lift
Split Jerk 5×1 @ 85%
MetCon
i) 21-15-9 For Time of:
Double Unders
Tuck Jumps
*90s Time Cap*
ii) 90s MAX Calories Assault Bike
092716
Strength
Deadlift 8×3 @ 70%
MetCon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pullups
092616
Mobility
Quads/Glutes/Ankle
Strength
Back Squat 3×10 @ 65%
Bench Press 4×10
MetCon
3 Rounds For Time of:
400m Run w/Med Ball
65 Double Unders
12 Pullups w/Med Ball
(W: 14# M: 20#)
092416
MetCon
Plyometrics – 45 Minutes
092316
Strength
Back Squat 1×10 @ 70%
Gymnastics
“Death By…”
Ring Dips/Bench Dips
MetCon
8 Rounds For Time of:
200m Run
8 Plate Burpees (25/45#)
092216
Mobility
T-Spine/Ankles/Front Rack
Lift
Deficit Snatch Grip Deadlift 3×5
Deficit Snatch Pulls 3×5
Snatch 6×2
Strength
Pause Front Squat (10s) 4×3 (Ascending)
EMOTM 8 Minutes of:
6 Chin-Ups + 6 Bicep Curls (35/45#)
092116
Accessory
*Ascending Weight Each Set*
Lateral Raises 5×5/Arm
Barbell Front Raises 3×12
Rotator Cuff 3×8
Lift
EMOTM 20 Minutes of (Alternate Minutes):
Even: 3-Position Clean
Odd: Power Clean + Split Jerk (2)
MetCon
2 Rounds For Time of:
50 Med Ball Slams
50 Med Ball Situps
(W: 14# M: 20#)
092016
Strength
Deadlift 8×3 @ 65%
Ring Pullups 4×10
MetCon
For Time:
75 Calorie Row
50 OH Squats (55/75#)
25 HSPU
091916
Mobility
Ankles/Quads/Hips
Strength
Back Squat 4×10 @ 60%
MetCon
EMOTM 16 Minutes of:
Minute 1 – 240′ Plate Carry (50/90#)
Minute 2 – 3 Rope Climbs
Minute 3 – 15 DB/KB Thrusters (25/35#)
Minute 4 – 40 Double Unders
*Repeat 4 Times*
091716
MetCon
Plyometrics – 45 Minutes
091616
Strength
Back Squat 1×10 @ 65%
SL Step Up 3×5/Side
EMOTM 6 Minutes of:
-6 Ring Dips + L-Sit Hold (Max)
MetCon
For Time:
10 Turkish Getups (1/1.5 Pood)
75 KB Swings (1/1.5 Pood)
10 Turkish Getups (1/1.5 Pood)
091516
Lift
Snatch 2×2 @ 75%, 3×1 @ 80%
EMOTM 8 Minutes of:
Power Snatch + SG Push Press (2) + OH Squat
Strength
Bench Press 6×5
CTB Pullup Pyramid (Partners)
OTB Holds 3xMax
Mobility
Delta/Lats/Lumber/T-Spine
091416
Accessory
Hips/Hamstrings/Wrists
Strength
Seated Back Squat 3×5 (Heavy)
Pause Back Squat (10s) 5×1 @45%
Lift
Split Jerk 8×1 (Ascending)
MetCon
21-15-9 For Time of:
Burpees
T2B
091316
Strength
Deadlift 8×3 @ 60%
Negative Pull-ups 10×1 (10s Descent)
MetCon
4 Rounds For Total Reps of:
1 Minute Wall Balls (W: 14/9 M: 20#/10′)
1 Minute Calories Row/AB
1 Minute SA Snatches (30/50#)
1 Minute Box Overs (20/24″)
1 Minute Rest
091216
Mobility
Quads/Hips
Strength
Back Squat 4×10 @ 55%
Bench Press 3×12 (Increasing)
MetCon
3 Rounds For Time of:
200m Run w/ Barbell (35/45#)
35 Thrusters (35/45#)
3 Rope Climbs
091016
MetCon
Plyometrics – 45 Minutes
090916
Strength
Back Squat 4×3 @ 75%
Ring Dips 5×8
Wt’d Bench Dips 3×5
MetCon
“Tabata Mashup”
Assault Bike
Med Ball Slams (14/20#)
SDHP (65/95#)
40′ Shuttle Sprints
090816
Mobility
Triceps/Delts/Lats
Lift
EMOTM 8 Minutes:
Snatch Pull (2) + Snatch (2)
EMOTM 8 Minutes of:
Snatch + Hang Power Snatch + Snatch Balance
Strength
Front Squat 4×3 @ 75%
Strict Pullups 5×8
Ring Rows 3×6
090716
Strength
Push Press 4-4-4-4-4-1-1-1 (Increasing)
Seated SA KB Press 3×10/Arm
MetCon
3 Rounds For Time of:
55 Air Squats
7 Squat Snatch (75/115#)
5 Muscle Ups
090616
Strength
Deadlift 4×3 @ 75%
Good Morning 3×8
MetCon
7 Rounds For Time of:
7 Box Hops (24/30″)
7 HSPU
090316
MetCon
Plyometrics – 45 Minutes
090216
Strength
Bench Press 10-8-6-4-2
Dumbbell Chest Press 3×15
MetCon
21-15-9 For Time of:
Hang Power Snatch (65/95#)
OHS (65/95#)
*50 DU After Each Round*
090116
Strength
Back Squat 20-10-20-10
SL OH Step Up 3×5/Leg
MetCon
4 Rounds For Time of:
12 Calories AB or Rower
120′ Sprint
12 KB Swings (1/1.5 Pood)
120′ Sprint
12 Calories AB or Rower
Rest 3 Minutes
083116
Mobility
Ankle Dorsiflexion
Lift
Snatch + OH Squat (2) 5×1 (Increasing)
Muscle Snatch 3×5
MetCon
7 Minute AMRAP of:
50 Wall Balls (W:14/9 M:20#/10′)
50 Burpees
083016
Strength
Thruster 5×5 (Increasing)
Single Arm KB SOTS Press 3×5/Arm
MetCon
“Mary”
20 Minute AMRAP of:
5 HSPU
10 Pistols
15 Pull-ups
082916
Midline
Hollow Rock/Superman Holds
Plank/T2B
Strength/Lift
Power Clean + Hang Clean + Front Squat 7×1 (Heavy Single)
MetCon
For Time:
80 Calorie Row OR Assault Bike (Any Combination)
*On Every 2nd Minute Perform Thrusters (65/95#)*
2:00 – 3
4:00 – 6
6:00 – 9
8:00 – 12
Etc..
082616
Mobility
Quads/Hips/Hamstrings
Strength
Front Squat 5×5 @ 70%
MetCon
In Teams of 2 Complete:
30 Minute AMRAP (Partition As Needed) of:
400m Run (Together)
250 Double Unders
200 Burpees
150 Push Press (65/95#)
100 Wall Balls (W: 14/9 M: 20#/10′)
50 Power Cleans (95/135#)
800m Run (Together)
082516
Accessory
Deltoid/Rot Cuff
Lift
Snatch Drop 3×8
EMOTM 10 Minutes of:
2 Hang Snatch (Wave)
Gymnastics
EMOTM 15 Minutes of:
Minute 1: 3 Wall Walks
Minute 2: 10 Shoulder Taps
Minute 3: 5-7 HSPU (Speed)
*5 Sets*
Baseline
30s Max Effort Assault Bike
082416
Strength
Back Squat 3×5 @ 75%, 2×2 @ 85%
Seated Press 4×6 (Increasing)
MetCon
3 Rounds For Time of:
80′ OH Lunge Walk (25/45#)
21 Plate Burpees
15 T2B
9 HR Pushups
082316
Lift
EMOTM 10 Minutes of:
2-Position Power Clean (Wave)
MetCon
“Nancy”
5 Rounds For Time of:
400m Run
15 OHS (65/95#)
082216
Accessory
Banded Hamstring Curls 3×6
Superman Holds 4x20s
Strength
Deadlift 10-8-6-4-2
MetCon
5 Rounds For Time of:
15 Pullups
10 Hang Power Cleans (65/95#)
5 S2OH (65/95#)
081916
Strength
Push Jerk 3-3-3-2-2-2-1-1-1
EMOTM 8 Minutes of:
Reverse Lunge 4/Leg (WW)
MetCon
For Time:
40 Box Jumps (20/24″)
30 Burpees
20 HSPU
10 Cleans (155/205#)
081816
Midline
Hanging L-Sit Hold 6x20s
Double KB RDL 3×6/Leg
Strength
Back Squat 10-8-6-4-2
Gymnastics
5 Rounds NOT For Time of:
2 Rope Climbs
4 MUs (Any Style)
6 Weighted Pistols
081716
Mobility
IT Band/Ankles/OH Squat
Lift
Snatch
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
3×1 @ 85%
3×1 @ 90%
MetCon
For Time:
64 Pullups
8 OH Squats (115/155#)
081616
Strength
Thruster 5-5-5-3-3-1-1-1
MetCon
“Diane”
21-15-9 For Time of:
Deadlifts (155/225#)
HSPU
081516
Accessory
Rot Cuff 3×8
GHD Back Extensions 3×8
Lift
Clean Complex 7×1 (Increasing)
Complex: Deadlift + Power Clean + Clean + Front Squat
MetCon
18 Minute AMRAP of:
30 Double Unders
15 Wall Balls (W: 14/9 M: 20#/10′)
200m Run
081216
Mobility
Wrists/Front Rack
Strength
Front Squat 10×10 @ 55%
MetCon
4 Rounds For Time of:
8 Ring Dips
12 Pushups
16 Push Press (65/95#)
081116
Accessory
Seated KB Press 3×8/Arm
Stagger Stance Good Mornings 3×8/Side
Lift
Snatch Complex 7×1 (Increasing)
Complex: SG Deadlift + Power Snatch + Snatch + OHS
Gymnastics
3 Rounds NOT For Time
3 Wall Walks
6 HSPU + Shoulder Tap (2)
9 Strict Ring Rows (False Grip)
081016
Strength
Pause Back Squat (10s) 8×1 @ 60%
OH Hold (Max) 8×1 @ 95/135#
MetCon
10 Minute AMRAP of:
Increasing Ladder (Start at 1 rep per movement, increasing 1 rep each round until time expires)
T2B
HSPU
080916
Strength/Lift
Clean + Front Squat (2) 5×1
EMOTM 8 Minutes of:
3-Position Power Clean (WW)
MetCon
“Isabel”
For Time:
30 Snatches (95/135#)
080816
Strength
Sumo Deadlift 10-8-6-4-2-1-1-1
Gymnastics
Handstand/Pike
MetCon
For Time:
800m Run
75 Situps
75 KB Swings (1/1.5 Pood)
080616
MetCon
Plyometrics – 45 Minutes
080516
Strength/Lift
Split Jerk 3-3-2-2-1-1-1
Deficit Reverse Lunge 3×10/side
MetCon
For Time:
90 Double Unders
45 Wall Balls (W:14/9 M:20#/10′)
45 Box Hops (20/24″)
90 Double Unders
080416
Midline
A. Weighted Plank Tabata
B. 21-15-9 NOT For Time of:
Weighted Bridge
V-Ups
Strength
EMOTM 14 Minutes of:
0:00-5:00 3 Back Squat @ 70%
5:00-6:00 Rest
6:00-10:00 2 Back Squat @ 75%
10:00-11:00 Rest
11:00-14:00 1 Back Squat @ 80%
Gymnastics
5 Rounds NOT For Time of:
1 LL Rope Climb
3 Deficit HSPU (8″ Deficit)
5 Strict T2B
080316
Mobility
Delts/Lats
Strength/Lift
Snatch
3×3 @ 65%
3×2 @ 75 %
3×1 @ 85%
MetCon
3 Rounds For Time of:
400m Run
15 Cal Assault Bike
12 Deadlift (155/225#)
080216
Strength
EMOTM 15 Minutes:
5 Thrusters (125/185#)
*Every 3rd Minute*
MetCon
“Cindy”
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
073016
MetCon
A. 3-6-9-12-15-18 For Time of:
Thrusters (65/95#)
Burpees
B. 15 Minute AMRAP of:
5 Clean & Jerk (95/135#)
8 Bar Over Burpees
12 KB Swings (1/1.5 Pood)
072916
Midline
3 Sets NOT For Time of:
15/Side Dead Bugs
10 GHD Situps
15 V-Ups
10/Side Russian Twist (Heavy)
Strength
Pronated Grip Deadlift Holds (155/225#) 7xMax
MetCon
For Time:
2 Rounds:
400m Run Forwards
200m Run Backwards
Immediately Followed By:
“Light Isabel”
30 Snatches (75/115#)
072816
Strength
Back Squat 10×10 @ 55%
Gymnastics
EMOTM 16 Minutes of:
~30-45s Work @ Each Station
Minute 1: Bar/Ring L-Sit
Minute 2: Plank See/Saw
Minute 3: Back Bridge/Handstand
Minute 4: Paralette Jump Throughs
*4 Sets*
CASHOUT: 1RM Weighted Strict Chin Up
072716
Mobility
Hip Adductors
Groin
Catch Position (Snatch)
Strength
Snatch 3-3-3-3-3-1-1-1
MetCon
Plyometrics – 15 Minutes
THEN…
5 Minute AMRAP of:
Increasing Ladder
2 T2B
2 Pistols
4 T2B
4 Pistols
6 T2B
6 Pistols
Etc…
072616
Accessory
Rotator Cuff 4×8
Banded Hamstring Curls 4×15
Strength
100 Strict Press (65/95#)
MetCon
12 Minute AMRAP of:
7 Hang Power Clean (125/185#)
5 HSPU
3 Muscle Ups/CTB Pull-ups
072516
Mobility
T-Spine
Rotator Cuff
Strength
“Death By…”
OH Squat (65/95#)
MetCon
For Time:
50 Double Unders
300m Row
50 Double Unders
15 Cal Assault Bike
50 Double Unders
300m Row
50 Double Unders
072316
MetCon
For conditioning sets A,B, and C, rest as needed between ALL sets.
A. 3 Sets of:
7/9 Calories Assault Bike
50m Sprint
B. 3 Sets of:
7/9 Calories Assault Bike
100m Sprint
C. 3 Sets of:
7/9 Calories Assault Bike
200m Sprint
D. 10 Rounds For Time of:
2 Tire Flips
4 Weighted Box Overs (20/24″, 1/1.5 Pood)
6 SDHP (65/95#)
072216
Midline
3 Rounds NOT For Time of:
10/Leg Zombie Walk
10/Side Stagger Stance Good Mornings
10/Side SL RDL
Strength
Sumo Deadlift 10-8-6-4-2
MetCon
For Time:
62 HSPU
8 OH Squats (105/155#)
072116
Strength
EMOTM 10 Minutes of:
-2 Back Squat @ 75%
Pause Back Squat (10s) 5×1 @ 55%
Gymnastics
Headstand/Handstand Drills
Hollow Rocks
Baseline
30s MAX Calories Assault Bike
072016
Strength/Lift
Power Clean + Clean 7×1 (Increasing Weights)
MetCon
Plyometrics – 20 Minutes
071916
Midline/Posture
60s Plank
15 GHDSU/Wt’d Situps
80′ OH Earthquake Walk
10 Banded Lat Pull Downs
Lift
EMOTM 10:
Push Jerk (2) + Split Jerk
Seated Press 3×8
MetCon
27-21-15-9 For Time of:
KB Swings (1/1.5 Pood)
Burpee To Plate
071816
Strength
Front Squat 5-5-5-2-2-2
MetCon
In Teams of 2 Complete:
20 Minute AMRAP of:
5 Burpees
5 T2B
5 Ground To Overhead (105/155#)
5 Pullups
5 Box Hops (24/30″)
071616
Strength
OH Walking Lunge 10-10-10-10
Single Leg OH Step Ups 3×5/Leg
MetCon
2 Rounds For Time of:
800m Run
50 Pullups
***3 Pushups Every Time You Drop From The Bar***
071516
Accessory
Hips/Groin/Hamstings
Strength
Bench Press 10-10-10-5-5-5
Bent Over Row 8-8-8-3-3-3
MetCon
8 Minute AMRAP of:
10 Wall Balls (W: 14/9 M: 20#/10′)
10 Box Hops (16/20″)
Immediately After…
3 Minute AMRAP of:
Thrusters (35/45#)
071416
Strength
Back Squat 15-15-15-10-10-10
Gymnastics
3 Rounds NOT For Time of:
2 Rope Climbs
4 HSPU
6 T2B
8 Pistols (4/side)
CASHOUT: 3x20s MAX Effort Assault Bike (Rest As Needed)
071316
Mobility
Hips
Lift
Snatch Ladder
EMOTM Increase By 5lbs:
2 Hang Snatch
*Starting weight determined by Coach*
MetCon
Plyometrics – 15 Minutes
071216
Accessory
Deltoid/Rotator Cuff
Strength
Push Press 3×15
MetCon
4 Minute AMRAP of:
5 Power Cleans (75/115#)
5 Situps
1 Minute Rest
4 Minute AMRAP of:
5 S2OH (75/115#)
5 V-Ups
1 Minute Rest
4 Minute AMRAP of:
5 Front Squats (75/115#)
5 T2B
071116
Mobility
Delts/OHS Position
Strength
OH Squat 7×2
Snatch Balance 3×5 (WW)
MetCon
For Time:
60 Ring Dips
60 Burpees
60 Pullups
60 Burpees
070916
MetCon
A. 21-15-9 For Time of:
Burpees
KB Swings (1.5/2 Pood)
Goblet Squats (1.5/2 Pood)
B. 3 Rounds For Time of:
150m Farmer Carry (1/1.5 Pood)
3 Rounds of:
5 Pullups
10 Pushups
15 Squats
C. 5 Sets of:
50′ Sled Push (90/135#)
070816
Strength
Deadlift 10-8-6-4-2
Good Morning 3×8 (WW)
MetCon
7 Rounds For Time of:
7 Wall Balls (W:14/9 M: 20#/10′)
7 Tuck Jumps
25′ HSW or 50′ Bear Crawl
Core/Midline
5 Sets of:
60s Weighted Plank
5/Side Up Downs (Immediately After Plank)
070716
Strength
Back Squat 10-8-6-4-2
Single Leg Step Up 3×8/Leg
Gymnastics
3 Rounds NOT For Time of:
5 Deficit HSPU/Pushup
10/Side Shoulder Taps
15 T2B/HKR
20 Hollow Rocks
Baseline
400m Run For Time
070616
Lift
Power Clean 3×8 (Light/Control)
EMOTM 8 Minutes of:
Clean Pull/Clean High Pull/Hang Power Clean (2)
MetCon
Plyometrics – 30 Minutes
Baseline
500m Row For Time
070516
Strength
Push Press 3-3-5-5-5-3-3
30 Decline Pushups
MetCon
For Time:
1km Run
50 Thrusters (35/45#)
30 Pull-ups
070416
Strength
Front Squat 10-5-15-3-20-1
MetCon
For Time:
50 Power Cleans (95/135#)
30 Back Squats (95/135)
10 S2OH (95/135#)
063016
Strength
Clean (Any Style) 1RM
Bench 1RM
OH Squat 1RM
062916
Lift
Snatch 4-4-3-3-3-1-1 (Increasing)
SG Push Press 3×8
MetCon
21-15-9 For Time of:
Deadlift (155/225#)
Box Hops (20/24″)
T2B
062816
Gymnastics
Handstand/Handstand Walk
MetCon
For Time:
100 Ring Dips
Accessory
Core/Midline/Posture
Mobility
Triceps/Delts
062716
Lift
Clean Pull 3×3
Clean 3×2 @ 80%, 5×1 @ 85%
MetCon
10 Rounds For Time of:
7 Thrusters (55/75#)
7 Pullups
7 Burpees
062416
Strength
OH Squat 5-5-5-3-3-3 (Increasing)
MetCon
20 Rounds For Time:
Rx
1 Deadlift (225/315#)
2 Deficit HSPU (45# Plate)
3/side Pistol Squat
Scaled
20 Rounds For Time:
1 Deadlift (155/225#)
3 Deficit Pushups
5 Air Squat Jumps
062316
Mobility
Rotator Cuff/Hip Adductors
Strength
BTN Split Jerk 3-3-3-1-1-1
EMOTM 6 Minutes of:
10 Seated BTN Strict Press (45/65#)
Gymnastics
3 Rounds NOT For Time:
1-3 Legless Rope Climbs
10-15 GHD Back Extensions
10-15 Strict T2B
Max Shoulder Taps/Handstand
062216
Strength
Snatch Grip Deadlift 5-5-3-2-1-1 (Heavy Single)
MetCon
10 Rounds For Time:
2 Power Snatch (95/135#)
4 Box Hops (24/30″)
6 Wall Balls (W: 14/9 M:20#/10′)
062116
Skill
Kipping
Strength
Forward BR Lunge 10RM (3-5 Sets)
MetCon
For Time:
100 Pull-ups
Mobility
Forearms/Biceps/Lats
062016
Lift/Strength
EMOTM 8 Minutes of:
-3 TnG Power Cleans + 1 Split Jerk
Back Squat 3×3 @ 80%
MetCon
“Annie”
For Time:
50-40-30-20-10 of:
Double Unders
Situps
061816
MetCon
3 Rounds For Time of:
400m Run
50 Air Squats
Plyometrics – 30 Minutes
061716
Strength
Front Squat 2×10 @ 65%, 2×8 @ 70%, 1×6 @ 75%
MetCon
15-30-15 For Time of:
KB Swings (1/1.5 Pood)
Lateral Burpees
Goblet Lunge Walk Steps (1/1.5 Pood)
061616
Accessory
Deltoids/Rotator Cuff
Strength
BTN Push Press 5×5
MetCon
Drop Ladder 10-1 For Time of:
Cleans (65/95#)
S2OH (65/95#)
Pushups
061516
Lift
Snatch Pull + Power Snatch + Full Snatch
7×1 @ 75% of 1RM Snatch
Good Mornings 3×10 (65/95#)
MetCon
EMOTM 16 Minutes of:
Minute 1: 15 Cal Row
Minute 2: 50 DUs
Minute 3: 10 GHDSU
Minute 4: 10 Box Hops (24/30″)
*Repeat For 4 Sets*
061416
Gymnastics
3 Rounds NOT For Time:
MAX Hang L-Sit Hold (Min 20s Accumulated)
5-8 Parallette/Box Jump-throughs
5-8 Knees To Shoulders (Rope)
5-8 Toes 2 Rings
MetCon
For Time:
100 Thrusters (65/95#)
Mobility
Quads/Hips/Delts
061316
Lift
Clean Complex
Clean Pull + Power Clean + Clean + Split Jerk
7×1 @ 75% of 1RM C&J
MetCon
6 Rounds For Time of:
9 Pullups
6 Pistols
3 Strict Deficit HSPU (45lb Plate)
150m Run
061116
MetCon
For Time:
70 Med Ball Slams
60 Double Unders
50 Med Ball Slams
40 Double Unders
30 Med Ball Slams
20 Double Unders
10 Med Ball Slams
W: 14# M: 20#
Plyometrics – 30 Minutes
061016
Mobility
Overhead Position (OH Squat)
Strength
OH Squat 10-8-6-4-2-1-1-1
MetCon
“Karen”
For Time:
150 Wall Balls (W:14/9 M: 20#/10′)
060916
Gymnastics
Hollow Body Position/Drills
Mobility
Overhead Position (Split)
Lift
Split Jerk 5-5-3-3-1-1 (Heavy Single)
MetCon/Baseline
250m Row For Time
060816
Lift
Snatch Balance 5×5 (WW)
Snatch 5×3 (Increasing)
MetCon
10 Rounds For Time of:
2 Bar MUs
4 Burpee Deadlift (50/70#)
6 SA Snatch (50/70#)
060716
Strength
BR Walking Lunge 4×10
MetCon
For Time:
Rx
100 HSPU
Scaled
100 Pushups
Mobility
Shoulders/Hamstrings
060616
Lift/Strength
EMOTM 10 Minutes of:
3-Position Clean + Split Jerk (Wave)
Back Squat 3×3 @ 80%
MetCon
For Time:
1000m Row
50 T2B
30 KB/DB Thrusters (30/50#)
060416
MetCon
5 Rounds of:
150m Row
5 Shuttle Sprints (40′)
5 Burpees
10 Air Squat Jumps
5 Shuttle Sprints (40′)
90s Rest
*Score = Slowest Round*
Plyometrics – 30 Minutes
060316
Skill
Handstand/Headstand
Strength
“Death By…”
Front Squat (95/135#)
MetCon
9 Minute AMRAP of:
5 T2B
5 Clean & Jerk (95/135#)
Accessory
3 Rounds NOT For Time of:
10 GHD Situps
45s Decline Plank Hold
20 Good Mornings (35/45#)
060216
CROSSFIT
Strength
EMOTM 10 Minutes of:
10 Push Press (65/95#)
Seated SA KB Press 3×5
MetCon
6 Rounds For Time of:
2 Muscle Ups
16 Handstand Pushups
25 KB Swings (1/1.5 Pood)
060116
Lift
EMOTM 10 Minutes of:
3 Position Snatch + OH Squat
Strength
Bent Over Barbell Row 3×10
Lawnmowers 3×5
MetCon
4 Rounds For Time of:
45′ Front Rack Walking Lunge (65/95#)
15 Hang Power Cleans (65/95#)
30 Lateral Bar Hops
053116
Strength
Thruster 5-5-5-3-3-3
Skill
Double Unders/Pistol Squats
MetCon
For Time:
Buy In: 40 Pistols
100-75-50-25 of:
Double Unders
*5 Deadlifts (225/315#) Between Rounds*
Cashout: 40 CTB Pullups
053016
Strength
Bear Complex 5-4-3-2-1 (Increasing Weight)
Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
MetCon
For Time:
2000m Row
052816
MetCon
“Murph”
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
052716
Mobility/Accessory/Core
Hip Adductors
Weighted Plank 4x60s
MetCon
50-40-30-20-10 For Time of:
Wall Balls (W: 14/9 M: 20#/10′)
*Between Each Round Perform 10 Pullups + 1 Rope Climb/Pull*
052616
Mobility/Accessory
Deltoids/Rotator Cuff
Skill
EMOTM 8 Minutes of:
-5 Banded MU/2 Strict MU
MetCon
“Tabata Mashup”
Rowing
Hang Power Snatch
T2B
Bear Crawl
052516
Strength
“CrossFit Total” (Click to view)
1RM Back Squat
1RM Press
1RM Deadlift
052416
Skill
Handstand/Shoulder Taps/Blocks
Strength
OH Squat 5-5-5-3-3-3
MetCon
18 Minute AMRAP of:
60 Calorie Row
60 Burpees
50 Pullups
50 Pistols
40 Strict Press (65/95#)
40 KB Swings (1/1.5 Pood)
052116
Strength
Incline Bench Press 10-8-6-4-2
50 Decline Pushups For Time (5 Min Cap)
MetCon
Plyometrics – 30 Minutes
052016
Strength
Reverse Deficit Lunge 4×10/Leg
50 Ring Dips For Time (5 Min Cap)
MetCon
5 Rounds For Time of:
80′ OH Lunge Walk (25/45#)
5 Tire Flips
051916
Strength
Seated Back Squat 5×1 @ 85 %
Pause Back Squat (10s) 5×1 @ 65%
MetCon
21-15-9 For Time of:
Wall Balls (W: 14/9 M: 20’/10#)
HSPU
Situps
Mobility
Quads/Hips
051816
Strength
Deadlift 3×3 @ 90%
Good Mornings 3×8 (WW)
MetCon
For Time:
Rx
20 Burpee Muscle Ups (Any Style)
Scaled
50 Burpee Pull Ups/Jumping Pull-ups
051716
Strength
Weighted Pistol Squat 4×5/side
Lift
EMOTM 10 Minutes of:
3 Position Power Snatch
Snatch Grip Deadlift 3×5
MetCon
10 Rounds For Time of:
7 T2B
7 Burpees
051616
Strength
Back Squat 3×3 @ 90%
*3 Box Hops After Each Set*
MetCon
“Nancy”
5 Rounds For Time of:
400m Run
051416
MetCon/Strength
“Linda” (AKA 3 Bars Of Death)
Drop Ladder 10-1 For Time of:
Deadlift @ 1.5x Body Weight
Bench Press @ 1x Body Weight
Clean @ .75x Body Weight
051316
Gymnastics
EMOTM 8 of:
-1 T2B/Beat Swing/Kip + 1 Pull-up x5
MetCon
27 Thrusters (55/75#)
4 Rope Climbs/Rope Pulls
21 Thrusters (55/75#)
3 Rope Climbs/Rope Pulls
15 Thrusters (55/75#)
2 Rope Climbs/Rope Pulls
9 Thrusters (55/75#)
1 Rope Climb/Rope Pulls
051216
Strength
Seated Back Squat 5×3 @ 80%
Pause Back Squat (10s) 6×1 @ 60%
MetCon
For Time:
100 Double Unders
10 KB Swings (1/1.5 Pood)
80 Double Unders
15 KB Swings (1/1.5 Pood)
60 Double Unders
20 KB Swings (1/1.5 Pood)
40 Double Unders
25 KB Swings (1/1.5 Pood)
20 Double Unders
30 KB Swings (1/1.5 Pood)
051116
Strength
Deadlift 4×4 @ 85%
Good Mornings 3×8 (WW)
MetCon
“Death By…”
Shuttle Sprints (40′)
*Add 1 Length Per Round*
CASHOUT: Seated SA KB Press (1/1.5 Pood) 3×6
051016
Skill
Kipping HSPU
Lift
Clean & Jerk 2-2-1-1-1
MetCon
6 Rounds For Time of:
20 Box Overs (20/24″)
20 Push Press (55/75#)
050916
Strength
Back Squat 4×4 @ 85%
*3 Box Hops After Each Set*
Strict Press 3×3
MetCon
For Time:
1 Mile Run
050716
Strength
5 Minute AMRAP Bench Press (95/135#)
4 Minute AMRAP Bench Press (95/135#)
3 Minute AMRAP Bench Press (95/135#)
2 Minute AMRAP Bench Press (95/135#)
CASHOUT: 40 Kroc Row
MetCon
Plyometrics – 30 Minutes
050616
Skill
Handstand/Parallette Drills
Strength
Front Rack Walking Lunge 4×10
MetCon
17 Minute AMRAP of:
30 Front Squats (65/95#)
30 Ring Dips
30 Bar Over Burpees
050516
Strength
Seated Back Squat 4×4 @ 75%
Pause Back Squat (10s) 7×1 @ 55%
Accessory
3 Rounds NOT For Time of:
10 GHD Situps
15 Corkscrew Leg Lift
20 Suitcase Crunch (15/30#)
30s Weighted Plank(2×25/45#)
Mobility
Quadriceps
050416
Strength
Deadlift 5×5 @ 80%
Good Morning 3×8 (WW)
MetCon
2 Rounds For Time of:
800m Run
10 MUs (Any style)
050316
Mobility
Ankles/Hips
Skill
Pistol Drills
Lift
2-Position Clean 4×1 (Increasing)
MetCon
8 Minute AMRAP of:
50 Double Unders
40 Box Hops (20/24″)
30 SDHP (65/95#)
20 Wall Balls (W: 14/9 M: 20#/10′)
10 T2B
050216
Strength
Back Squat 5×5 @ 80%
*3 Box Hops After Each Set*
MetCon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pull-ups
043016
MetCon
A. 21-15-9-15-21 For Time of:
Thrusters (35/45#)
Double Unders (x2)
Situps
B. 17 Minute AMRAP of:
80′ Farmer Carry (50/70# Per Arm)
30 Air Squats
10 Turkish Get Ups (25/35# Per Arm)
042916
Skill
Headstand/Handstand
Strength
50 Ring Dips For Time
*Each break, perform 1 Wall Walk
Lift
EMOTM 10 Minutes of:
Hang Power Clean (2) + Push Press + Split Jerk
CASHOUT: 800m Run For Time
042816
Strength
Seated Back Squat 3×1 @ 80%
Pause Back Squat (10s) 6×1 @ 60%
MetCon
Drop Ladder 10-1 For Time of:
OH Squats (Scaled: 55/75# Rx:75/115#)
Deficit Pushups
Tuck Jumps
042716
Strength
Deadlift 4×2 @ 90%
Good Mornings 3×8 (WW)
Push Jerk 3×3
CASHOUT: 3 x 250m Row Sprint
042616
MetCon
“Reverse Fifty”
For Time:
50 Double Unders
50 Burpees
50 Wall Ball Shots (W: 14/9 M: 20#/10′)
50 Back Extensions
50 Push Press (35/45#)
50 K2E
50 Walking Lunge Steps
50 KB Swings (1/1.5 Pood)
50 Jumping Pullups
50 Box Hops (20/24″)
042516
Strength
Back Squat 4×2 @ 90%
*3 Box Hops After Each Set*
Strict Press 3×3
MetCon
Rx
4 Rounds For Time of:
25 Wall Balls (W: 14/9 M: 20#/10′)
2 Rope Climbs
Scaled
4 Rounds For Time of:
25 Wall Balls (W: 10/9 M: 14#/10′)
6 Pull-ups
042316
Strength
100 Bench Press (95/135#)
-Each time the bar is racked, perform 5 pushups
MetCon
Plyometrics – 30 Minutes
042216
Mobility
Scapular Retraction
Skill
Shoulder Taps/SA HS Holds
Lift
Snatch Pull + Snatch (Heavy Single)
EMOTM 8 Minutes of:
SG Push Press (2) + Snatch Balance
***Increase weight each minute the first 4 minutes, repeat for the last 4 minutes***
042116
Strength
Seated Back Squat 5×2 @ 75%
Pause Back Squat 7×1 @ 55%
MetCon
2 Rounds For Time of:
30 HSPU
30 Hang Power Snatches (55/75#)
CASHOUT (Optional)
MAX Overhead Bar Hold (95/135#)
MAX Chin Over Bar Hang
MAX L-Sit Hold (Paralette)
*3 Sets*
042016
Strength
Deadlift 5×3 @ 85%
Good Mornings 3×8 (WW)
SG Split Jerk 3×1
MetCon
8 Minute AMRAP of:
250m Row
7 Burpee Over Rower
041916
Mobility
T-Spine/Calves
Skill
Tire Flips
MetCon
7 Rounds For Time of:
50′ HSW OR 200m Run
5 Tire Flips
20 Pull-ups
CASHOUT: 4×50′ HEAVY Sled Push
041816
Strength
Back Squat 5×3 @ 85%
*3 Box Hops After Each Set*
MetCon
“Elizabeth”
21-15-9 For Time of:
Cleans (95/135#)
Ring Dips
041616
MetCon
A. For Time:
30 Pullups
50 Thrusters (Bar)
1000m Row
B. 17 Minute AMRAP of:
80′ OH Lunge Walk (25/45″)
15 Plate Burpees
25 T2B
041516
Lift
Front Squat (2) + Split Jerk 5×1
EMOTM 6:
-3 Position Clean (105/155#)
MetCon
For Time:
40 Handstand Pushups
30 Pistols Squats
20 V-Ups
10 Weighted Hanging Knee Raises (30/50#)
5 Ring Muscle Ups
041416
Strength
Seated Back Squat 5×3 @ 70%
Pause Back Squat 8×1 @ 50%
MetCon
“Helen”
3 Rounds For Time of:
400m Run
21 KB Swings (1/1.5 Pood)
12 Pullups
041316
Strength
Deadlift 6×4 @ 80%
Good Morning 3×8 (WW)
MetCon
3 Rounds For Time of:
40 Double Unders
20 Push Jerks (65/95#)
041216
Lift
EMOTM 10 Minutes of:
-Power Snatch + OHS (2) + 1 Snatch Balance
Skill/Strength
15 Negative (~10s) Pullups/Ring Dips
MetCon
13 Minute AMRAP of:
16 Wall Balls (W:14/9 M: 20#/10′)
16 Deadlifts (95/135#)
16 HR Pushups
041116
Strength
Back Squat 6×4 @ 80%
*3 Box Hops After Each Set*
Strict Press 3×3
MetCon
For Time:
21-15-9 of:
KB Thrusters (25/35#)
T2B
Immediately Followed By:
21-15-9 of:
KB Deadlifts (25/35#)
Burpees
040916
Strength
100 Bench Press For Time (75/115#)
MetCon
Plyometrics – 30 Minutes
040816
Strength
EMOTM 15:
Minute 1 – 3 Deficit HSPU
Minute 2 – 6 Ring Dips
Minute 3 – 9 Pushups
*5 Sets*
Lift
3 Position Snatch 5×1 (Increasing)
Snatch + Snatch Balance + OH Squat 5×1 (Increasing)
040716
Strength
Seated Back Squat 5×5
“Bring Sally Up” – Back Squats (95/135#)
MetCon
8 Minute AMRAP of:
3 Squat Snatches (105/155#)
20 DUs
Immediately Followed By:
3 Minute AMRAP of:
5 T2B
1 Burpee
7 T2B
2 Burpees
9 T2B
3 Burpees
11 T2B
4 Burpees
13 T2b
5 Burpees
040616
Strength
Deadlift 1RM
Lift
EMOTM 6 Minutes of:
-5 SG Push Jerk
CASHOUT: 5x60s Weighted Plank
Mobility (Group)
Delts/Rot Cuff
040516
Strength
EMOTM 12 Minutes of:
Minute 1 – 5 Strict/L-Sit Chin Ups
Minute 2 – 10 Ring Rows
Minute 3 – 15 Bent Over Rows
*4 Sets*
MetCon
“Fight Gone Bad”
3 Rounds For Total Reps of:
60s Wall Balls (W: 14/9 M: 20#/10′)
60s SDHP (55/75#)
60s Box Hops (16/20″)
60s Push Press (55/75#)
60s Row (Cal)
60s Rest
040416
Strength
Back Squat 1RM
MetCon
“Grace”
For Time:
30 Clean and Jerk (95/135#)
040216
MetCon
A. EMOTM 12 Minutes of:
Minute 1: 40 Double Unders
Minute 2: 9 Med Ball Cleans (14/20#)
Minute 3: 7 Burpees
*Repeat For 4 Sets*
Immediately Followed By:
3 Minute AMRAP:
Wall Balls (W: 14/9 M: 20#/10′)
B. 10 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
Immediately Followed By:
Max Plank (Elbows)
040116
Mobility
Full Body Static Stretching/Partner PNF Stretching (30 Minutes)
MetCon
14 Minute AMRAP of:
4 Bar Muscle Ups
8 Deadlifts (185/275#)
12 Pistol Squats
033116
Lift
Snatch 10×1 @ 75%
Strength
Deadlift 3×3 @ 75%
MetCon
7 Rounds For Time of:
7 T2B
7 Tuck Jumps
7 V-Ups
033016
Lift
Clean & Jerk 10 x1 @ 75%
Strength
Back Squat 3-3-3 @ 75%
MetCon
2 Rounds For Time of:
27 KB Swings (1/1.5 Pood)
21 Box Overs (20/24″)
15 Pullups
9 Med Ball Cleans (14/20#)
032916
Strength
Reverse Lunge 10-10-10-10
Lift
EMOTM 8 Minutes of:
-3 High Hang Squat Clean
MetCon
10 Rounds For Time of:
10 Squat Jumps
10 HR Pushups
10 Situps
032816
Strength
Bench Press 8-8-8-4-4-4
Lift
EMOTM 8 Minute of:
-3 High Hang Squat Snatch
MetCon
For Time:
50-40-30-20-10
Double Unders
-10 SA KB Snatches (35/53#) Between Each Round
032416
Skill
Muscle Ups (Transition/Kipping)
Strength
Front Squat 4-4-4-2-2-2-4-4-4
Pause Front Squat (10s Pause) 1-1-1-1-1 @ ~60%
Stiff Legged Deficit Deadlift 6-6-6-6
032316
Strength
SG Push Jerk 3-3-3-2-2-3-3-3
Seated (Ground) Strict Press 8-8-8
MetCon
Drop Ladder 10-1 For Time of:
OH Squat (65/95#)
Bar Over Burpees
*Between Each Round Perform 1 Rope Climb
032216
Strength
Back Squat
3×10 @ ~50%
2×5 @ ~70%
2×2 @ ~85%
Hugo Lunges 3×5/Side
MetCon
3 Rounds For Time of:
50′ OH Lunge Walk Step (25/45#)
20 Box Hops (20/24″)
10 Pullups
032116
Strength
Bench Press 10-1-20-1-30-1
Seated DB Shoulder Press 8-8-8
MetCon
6 Rounds For Time of:
5 Hang Power Clean/Push Jerk (95/135#)
12 T2B
Lift
(OPEN ATHLETES ONLY)
6 Minutes To Establish:
1RM Power Snatch
1Rm Hang Power Clean
031916
MetCon
A. 7 Rounds For Time of:
7 T2B
7 Box Hops (20/24″)
7 S2OH (45/65#)
B. 5 Rounds For Time of:
5 Hang Power Snatch (45/65#)
5 OH Squat (45/65#)
5 Lateral Leap Burpees
C. 3 Rounds For Time of:
3 Bear Complex (45/65#)
*Power Clean/Front Squat/Push Press/Back Squat/Push Press*
3 CTB Pullups
3/Arm DB Turkish Getups (20/35#)
031816
Strength
Thruster 5-5-5-5-5
MetCon
CrossFit Games Open 16.4 (Click to view)
031716
Strength
Snatch Grip Deadlift 6-6-6-6
Squat Snatch 2-2-2-2
MetCon
2 Rounds For Time of:
3 Ring Muscle Ups
17 Pullups
20 Hang Power Cleans (65/95#)
16 KB Russian Swings (1.5 Pood/2 Pood)
2 Bucket Toss (15′)
031616
Strength
Split Jerk 1-1-1-1 (Pyramid Set)
MetCon
3 Rounds For Time of:
15 HSPU
30 Wall Balls (W:14/9 M: 20#/10′)
45 Double Unders
031516
Strength
Front Rack Walking Lunge 10RM (4 Sets)
Lift
3-Position Power Clean 1-1-1-1-1-1 (65/95/135#)
MetCon
10 Minute AMRAP of:
15 Deadlifts (95/135#)
15 Box Hops (20/24″)
20 Deadlifts (125/185#)
15 Box Hops (20/24″)
25 Deadlifts (155/225#)
15 Box Hops (20/24″)
30 Deadlift (185#/275#)
15 Box Hops (20/24″)
CASHOUT: 90s MAX Tire Flips
031416
Lift
3-Postion Power Snatch 1-1-1-1-1-1
Strength
75 Bench Press (95/135#)
MetCon
21-18-15-12-9-6 For Time of:
SDHP (65/95#)
Tuck Jumps
CASHOUT: 250m Row Sprint
031216
MetCon
A) For Time:
25 Med Ball Slams
35 Wall Balls
50/Side Med Ball Russian Twist
35 Wall Balls
25 Med Ball Slams
(W: 14/9 M: 20#/10′)
B) 6 Rounds For Time of:
5 Burpee To Target (8/12″)
15 Jump & Touch (8/12″)
25 Pushups
031116
Strength
Push Press 5-5-5-5-5 (Increasing Weight)
EMOTM 10:
-Push Press (2) + Split Jerk
MetCon
CrossFit Games Open 16.3 (Click to view)
031016
Plyometrics
Accessory
Pause Front Squats 8×1 (10s Pause)
Deficit RDL 3×8
MetCon
5 Rounds NOT For Time of:
150m Row
36′ Sprint
10 KB Swings (25/35#)
72′ Sprint
5/Arm SA KB Thrusters (25/35#)
108′ Sprint
Rest 2 Minutes
*Score = Slowest Round
030916
Push Jerk Technique
Lift
Push Jerk 5-5-3-3-1-1-1-1-1
MetCon
“Mini Cindy”
10 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
030816
Strength
Back Squat 10-5-10-5-10-5
EMOTM 6 Minutes of:
– 10 Jump Squats (65/95#)
MetCon
For Time
1000m Row
THEN…
10 Rounds of:
1 Power Clean (115/185#)
3 HSPU
5 Wall Balls (W: 14/9 M: 20#/10′)
THEN…
100 Double Unders
030716
Strength
Block Bench Press 5-5-5-3-3-3-3
CASHOUT: DB Bench Flies 10-10-10
MetCon
“Rahoi”
12 Minute AMRAP of:
12 Box Hops (20/24″)
6 Thrusters (65/95#)
6 Bar Facing Burpees
030416
Skill
Kipping/T2B
Strength
EMOTM 6:
10 Strict Press (55/75#)
MetCon
CrossFit Games Open 16.2 (Click to view)
030316
Strength
Deadlift 1-1-1
KB Suitcase Deadlift 3×5/side
MetCon
For Time (12 Minute Time Cap):
50 Thrusters (65/95#)
40 T2B
30 Pistols
20 Hang Power Snatch (65/95#)
030216
Lift
Split Jerk 3×3 (Increasing), 5×1 @ 90%
Walkouts 5×1 @ 90%
MetCon
21-15-9 For Time of:
Cleans (95/135#)
HSPU
030116
Strength
Reverse Deficit Lunge 5×10/side
*20 Banded Hamstring Curls After Each Set*
MetCon
8 Minute AMRAP of:
2 Deadlifts (125/225#)
2 Box Hops (24/30″)
4,4,6,6,8,8, etc…
022916
Strength
Back Squat 8-8-8-8-8
MetCon
“Leap Year”
4 Rounds For Time of:
2 Bar Muscle Ups
29 KB Swings (1/1.5 Pood)
20 Thrusters (55/75#)
16 Situps
022716
Plyometrics – 45 Minutes
022616
MetCon
CrossFit Games Open 16.1 (Click to view)
022516
Strength
Back Squat 3-3-3-2-2-2
CASHOUT: 50 Lateral Leaps (Per Side)
MetCon
For Time:
100 Double Unders
80 Box Hops (20/24″)
60 Double Unders
40 Box Hops (20/24″)
20 Double Unders
*Rest 3 Minutes*
Max Plank (Elbows)
022416
Skill
HandStand/Shoulder Taps
Lift
Snatch Pull/High Pull Technique
20 Muscle Snatch
20 Split Snatch @ ~60%
20 Power Snatch @ ~60%
20 Squat Snatch @ ~60%
Mobility
Ankle/Groin
Accessory (Optional)
50-40-30-20-10 NOT For Time of:
Situps OR GHDSU
*60s Plank Between Sets
022316
Strength
Push Press 10-8-8-4-4-1-1
OH Bar Holds (65/95#) 5x30s
MetCon
5 Rounds For Time of:
15 Calorie Row
12 T2B
9 Burpee To Target
022216
Strength
EMOTM 16 Minutes of:
-3 Front Squat @ 75%
-10 Pistols
*Alternate Minutes*
MetCon
15 Minute AMRAP of:
3 OH Squats (65/95#)
3 C2B Pullups
6 OH Squats (65/95#)
6 C2B Pullups
9 OH Squats (65/95#)
9 C2B Pullups
12,12,15,15, etc.
022016
MetCon
A. 10-20-30 For Time of:
Plate Burpees (25/45#)
Pullups
KB Swings (35/55#)
B. 20-15-10-5 For Time of:
HSPU
SA KB OH Squat/Arm (25/35#)
C. 2 Minute AMRAP of:
5 DUs
5 Tuck Jumps
021916
Strength
Wide Grip Bench Press 10-10-10-10-10
CASHOUT: 25 Ring Dips
MetCon
CrossFit Games Open 15.1a &15.1b (Click to view)
021816
Strength
Front Squat 10RM
Pause Front Squat 10×1 (75% of 10RM)
MetCon
3 Rounds For Time of:
25 Wall Balls (W: 14/9 M:20#/10′)
25 Box Hops (24/30″)
021716
Skill
Teddy Bear Stand/Headstand/Handstand Drills
Lift
Snatch Pull 2×5
Snatch High Pull 2×5
OH Squat 2×5
Snatch Drop 2×3
EMOTM 12 Minutes of:
Minute 1 – 70% 1RM Snatch
Minute 2 – 75%
Minute 3 – 80%
Minute 4 – 85%
Minute 5 – 90%
Minute 6 – Rest
Minute 7 – 70%
Minute 8 – 75%
Minute 9 – 80%
Minute 10 – 85%
Minute 11 – 90%
Minute 12 – MAX (1 Attempt)
Mobility
Groin/Quads
021616
Accessory
Rotator Cuff
Strength
Back Squat 10-10-10-10 @ ~60-70% 1RM
EMOTM 6 Minutes of:
-10 SG Strict Press (From Knees)
MetCon
For Time:
100 Ring Pushups
Strength Accessory (Optional)
Seated Sled Pulls
021316
MetCon
Plyometrics – 45 Minutes
021216
Strength
Deadlift Holds 7xMax (125/225#)
Stiff Legged Deadlifts 8-8-8 (65/95#)
MetCon
CrossFit Games Open 14.1 (Click To View)
021116
Strength
Back Squat 30-5-20-3-10-1
MetCon
12 Minute AMRAP of:
15 Wall Balls (W: 14/9 M: 20#/10′)
12 Burpees
40′ KB Waiter Carry Left Arm (35/55#)
40′ KB Waiter Carry Right Arm (35/55#)
021016
Whiteboard Wednesdays
What’s your favourite/least favourite WoD?
Skill
Muscle Ups
Lift
Snatch High Pull 3-3-3-3
Snatch Balance 3-3-3-3
Squat Snatch 1-1-1-1-1-1-1-1
Mobility
Dynamic Hip/Groin Movement
020916
Strength
BTN Push Jerks 5-5-5-5-5-1-1-1
CASHOUT: 40 HSPU For Time
MetCon
Drop Ladder 10-1 For Time of:
KB Swings (1.5/2 Pood)
T2B
Tuck Jumps
020816
Strength
Front Squat 8×3 @ 75%
CASHOUT: 50 Pistols For Time
MetCon
12 Minute AMRAP of:
7 Deadlift (75/115#)
5 Hang Squat Cleans (75/115#)
3 S2OH (75/115#)
1 Wall Walk
020616
Skill
Headstand/Handstand
MetCon
A. 5 Rounds For Time of:
10 Thrusters (65/95#)
10 CTB Pullups
B. 5 Rounds For Time of:
15 SDHP (65/95#)
15 Box Hops (20/24#)
CASHOUT: 500m Row Sprint
020516
Strength/Lift
EMOTM 16 Minutes of:
-10 Bench Press (85/125#)
– 1 Clean + 2 Jerks ~75%
MetCon
CrossFit Games Open 13.1 (Click to view)
020416
Strength
1-1/4 Front Squats 5-5-5
EMOTM 10 Minutes of:
-2 Front Squats @ 75%
MetCon
4 Rounds For Time of:
20 KB Swings (35/55#)
20 Box Over Burpees (20/24″)
020316
Whiteboard Wednesday
What does CrossFit mean to you?
Technique
Snatch – Pulling/Catching
Lift
3 Position Power Snatch 1-1-1-1-1-1
Power Snatch + OHS + Snatch Drop 1-1-1-1-1
Squat Snatch 3-3-3-3-3
Mobility
Ankles/Hips/Delts
020216
Accessory
EMOTM 10 Minutes of:
-30s Bar Hang
-30s OH Bar Hold (65/95/135)
*Alternate Minutes
Strength
EMOTM 6:
-10 TnG Push Press (65/95#)
MetCon
For Time:
100 Plate Burpees (25/45#)
CASHOUT: 250m Row Sprint
020116
Strength
EMOTM 10:
-3 Back Squats @ 80%
CASHOUT: 40 Unbroken Lunge Jumps
MetCon
For Time:
60 Calorie Row
50 Pullups
40 Pistols
30 Deadlift (125/185#)
20 T2B
10 Cleans (95/135#)
013016
MetCon
A) EMOTM 16 of:
Minute 1: 15 KB Swings (35/55#)
Minute 2: 15 Pushups
Minute 3: 40 DUs
Minute 4: 15 Med Ball Slams (14/20#)
B) 9-6-3-6-9 For Time of:
Deadlift (185/275#)
T2B
C) 5 Minute AMRAP of:
80′ Shuttle Sprint (There & Back x 1)
10 Air Squats
160′ Shuttle Sprint (There & Back x 2)
10 Air Squats
240′ Shuttle Sprint (There & Back x 3)
10 Air Squats
Etc…
012916
Strength
Close Grip Bench Press 10-8-6-4-2
MetCon
“Portage”
For Time
1000′ OH Walking Lunge (25/45#)
012816
Accessory/Strength
Straight Leg Deadlift 8-8-8-8-8
MetCon
30-20-10 For Time of:
OH Squats (65/95#)
Bar Facing Burpees
*Between EACH MOVEMENT Perform 3 Muscle Ups
012716
Lift
Clean & Jerk
3 @ 60%
3 @ 70%
2 @ 75%
3×1 @ 90%
Skill
EMOTM 6:
-10 Pistols
MetCon
27-21-15-9 For Time of:
SDHP (65/95#)
Pullups
012616
Skill
EMOTM 8:
-1 Rope Climb + 5 Deficit HSPU (4″ Deficit)
Strength
Double KB Push Press 10-10-10-10
DB Strict Press 5-5-5-5
MetCon
10 Minute AMRAP of:
5 Deadlifts (75/115#)
7 S2OH (75/115#)
9 T2B
012516
Strength
OH Squat 5RM
MetCon
“Jackie”
For Time:
1000m Row
50 Thrusters (35/45#)
30 Pullups
012316
MetCon
Plyometrics – 45 Minutes
012216
Strength
Weighted Pullups 3RM
MetCon
“The Ledge”
4 Rounds For Time of:
20 Pistol Squats
20 Box Hops (20/24″) w/Med Ball (20/14#)
20 Burpee Box Hops (24/30″)
20 Box Hops (30/36″)
012116
Accessory
Chest/Back
Skill
Banded Muscle Ups
Muscle Up + Ring Dip x 10
Metcon
50-40-30-20-10 For Time of:
Double Unders
*10 Hang Power Snatch (75/115#) Between Rounds
012016
Whiteboard Wednesdays
Accessory Movement – The When’s and Why’s
Strength
Reverse Deficit Lunge 10-10-10-10
Lift/Skill
EMOTM 12 Minutes:
-8 T2B
-8 TnG Squat Cleans @ 50%
*Alternate Minutes
MetCon
“CrossFit Baseline”
For Time:
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
011916
Strength
Split Jerk 3-3-3-3-3-1-1-1
CASHOUT: 10 Wall Walks
MetCon
3 Rounds For Time of:
35 KB Swings (35/55#)
35 Pushup
011816
Mobility
Quads
Strength
Back Squat 3-3-3-3-3-3-3-3 @ 75%
CASHOUT: 50 Weighted Step Ups (W: 35/20 M: 45#/24″)
MetCon
“Karen”
For Time:
150 Wall Balls (W: 14/9 M: 20#/10′)
011616
Skill
L-Sit (Parallette/Ring/Hang)
MetCon
6 Minute AMRAP of:
8 Wall Balls (W: 14/9 M: 20#/10′)
8 Med Ball Slams (14/20#)
-120s Rest
6 Minute AMRAP of:
8 Med Ball Cleans (14/20#)
8/side Med Ball Russian Twists (14/20#)
-5 Minutes Rest
14 Minute AMRAP of:
5 Deadlifts (155/225#)
20 Box Hops (20/24″)
3 Wall Walks
011516
MetCon
“Route 90” (Formerly known as The 900)
For Time (Partition As Needed):
200 DUs
175 Push Press (35/45#)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Get Ups (35/45#)
Accessory (Optional)
Single Leg RDL 3×10/side @ WW
011416
Mobility
Lower Body
Skill
Muscle Ups
MetCon
EMOTM 16 Minutes of:
-10 Burpees + 1 MU
-12 SA Snatches (50/70#)
011316
Whiteboard Wednesdays
Weight Belts
Skill
Pistol Squat
Lift
EMOTM 10:
-Squat Clean/Power Jerk/Hang Squat Clean/Split Jerk
MetCon
21 Calories Row
42 Double Unders
15 Calories Row
30 Double Unders
9 Calorie Ros
18 Double Unders
011216
Skill
Rope Climb/Rope Pulls
Strength
Snatch Grip Push Press 5-5-5-5-5
MetCon
14 Minute AMRAP of:
-On Every 2nd Minute Perform 5 Burpees
2 HSPU
2 Pistol Squats
1 Rope Climb
4 HSPU
4 Pistol Squats
1 Rope Climb
6 HSPU
6 Pistol Squats
1 Rope Climb
Etc…
011116
Strength
OH Squat 1RM
MetCon
“Fight Gone Bad” (Click to view)
010916
MetCon
Plyometrics – 45 Minutes
010816
Skill
Kipping
EMOTM 8
-5 Kipping/Butterfly Pullups
-5 Kipping Ring Dips
*Alternate Minutes
MetCon
“Nasty Girls”
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (95/135#)
010716
Strength
Deadlift 5-5-5-3-3-3
Stiff Legged Deadlift 3-3-3-3-3
MetCon
For Time:
21 OH Squats (65/95#)
21 Pullups
15 OH Squats (75/115#)
15 CTB Pullups
9 OH Squats (95/135#)
9 Bar Muscle Ups
010616
Skill
Strict/Kipping T2B
Strength
OH Barbell Walking Lunge Steps 3×10 (95/135#)
MetCon
12 Minute AMRAP of:
15 Thrusters (75/115#)
15 Lateral Leap Burpees
-Immediately Followed by:
7 Minutes To Establish:
6RM Front Squat (From Rack)
010516
Mobility
Delts/Shoulder Girdle
Strength
Push Press 5-5-5-5
EMOTM 7 of:
-Push Press (2) + Push Jerk @ WW
MetCon
18 Minute AMRAP of:
7 T2B
14 Wall Balls (W: 14/9 M: 20#/10′)
21 Box Hops (20/24″)
010416
Mobility
Quads/Hips
Strength
Back Squat 5-5-5-5-5 @ 80%
MetCon
“Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
010216
Strength
Front Squat 10-10-10-10-10
MetCon
4 Rounds For Time of:
30 KB Swings (35/55#)
60 Double Unders
123115
“2015”
2015m Row
12 Clean & Jerks (105/155#)
31 HSPU
365 Double Unders
52 Burpees
123015
Strength
Deadlift 1RM
MetCon
“Fran”
21-25-9 For Time of:
Thrusters (65/95)
Pullups
122915
Strength
Back Squat 1RM
MetCon
“Diane”
21-15-9 For Time of:
Deadlifts (155/225#)
HSPU
122815
Strength
Strict Press 1RM
MetCon
“Cindy”
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
122415
12 Days Of Christmas
122315
Skill
A. EMOTM 8 Minutes of:
1 Pullups + 1 T2B x 3
B. EMTOM 6 Minutes of:
-MU Row/Transition x 3-5
Whiteboard Wednesday
Lifting Straps – The “How To’s”
Clean Pulls 5×1 (@ 100% 1RM Clean)
122215
Strength
Bench Press 10-10-10-10
EMOTM 10:
-1 Bench Press (~90%)
MetCon
“Isabel”
For Time:
30 Snatches (95/135#)
CASHOUT: Partner Shuttle Sprints
122115
Strength
EMOTM 10 Minutes of:
-1 Back Squat @ 90%
CASHOUT: 50 Squat Jumps (65/95#)
MetCon
30-50-30 For Time of:
Pistol Squats
Pullups
121815
Strength
A. Strict Press 5-5-5-5-5
B. 1 Wall Walk + 1 HSPU (10 Sets)
MetCon
6 Rounds For Time of:
15 KB Swings (1/1.5 Pood)
30 DUs
121715
Strength
Front Squat 7-7-7-7-7-7
MetCon
21-15-9 For Time of:
Deadlifts (155/225#)
Box Hops (20/24″)
T2B
*Complete Each Round With 1 Legless Ropeclimb, 1 Ropeclimb, or 2 Rope Pulls
121615
Whiteboard Wednesday
Muscle Fiber Typing
What Makes Rich, Rich?
Skill
Muscle Up Technique/Drills/Modifications
EMOTM 12:
-1 MU + 1 Ring Dip
Lift
Hang Squat Snatch 1 RM
121515
Strength
Back Squat 10-8-6-4-2 -1-1-1
CASHOUT: 50 Pistol Squats
MetCon
For Time
60 Burpee To Plate
50 Air Squats
40 Pullups
30 Ring Dips
20 Pushups
10 HSPU
121415
Strength
Bench Press
10-1-20-1-30-1
MetCon
“Grace”
For Time:
30 Clean and Jerk (95/135#)
CASHOUT: 50 GHDSU
121215
Skill
Handstand/Headstand/Shoulder Taps (15-20 Minutes)
MetCon
A. These 4 AMRAPs will be couplets that start at 1 rep and increase by 1 rep every round. The timer will not stop between AMRAPs.
:00-3:00
Deadlift (55/75#)
Bar Facing Burpees
3:00-6:00
Power Clean (55/75#)
Jump and Touch (8/12″)
6:00-9:00
Back Squat (55/75#)
Box Overs (20/24″)
9:00-12:00
Push Jerk (55/75#)
Tuck Jumps
B. Drop Ladder 10-1 For Time of:
Hand Release Pushups
***Between Each Round Perform 1 Wall Walk***
121115
Strength
Pause Front Squat (10 Second Pause)10×1 @ ~50-60%
MetCon
EMOTM 16 Minutes:
Minute 1: 3 Rope Climbs/5 Rope Pulls
Minute 2: 3 Muscle Ups/5 Ring Pullups+5 Ring Dips
Minute 3: 15 Calorie Row
Minute 4: 15 Thrusters (65/95#)
121015
MetCon
120915
Whiteboard Wednesday
Breathing Technique (Weight Lifting vs. Cardiovascular Movement)
Intra Abdominal Pressure
Lift
Split Jerk 3-3-3-3-3
**40 Pullups**
Hang Squat Clean 3-3-3-3-3
**40 Pullups**
120815
Strength
Push Press 1-10-1-20-1-30
MetCon
For Time:
50 Power Cleans (105/155#)
*5 Pullups On Every 2nd Minute
120715
Strength
Back Squat 8RM
EMOTM 6 Minutes of:
-10 Pistols
MetCon
21-15-9 For Time of:
KB Swings (1.5/2 Pood)
Burpee Pull Ups
120515
MetCon
In any order, complete:
A. 10 Minute AMRAP of:
5 GHD Situps
10 Wall Balls (14/9, 20#/10′)
20 OH Lunge Walk Steps (14/20#)
B. 9-15-21-15-9For Time of:
SDHP (65/95#)
Box Hops (20/24″)
C. For Time:
3000m Row
40 Pullups
120415
Strength
EMOTM 16 Minutes of:
-5 Strict Press (~75%)
-5 Deficit HSPU (3-5″)
*Alternate Minutes
MetCon
3 Rounds For Reps of:
60s Rowing (Calories)
60s Snatches (55/75#)
60s Double Unders
60s Med Ball Slams (14/20#)
60s Bar Over Burpees
60s Rest
120315
Strength
“Death By Front Squats”
W: 95# M:135#
MetCon
17 Minute AMRAP of:
20 Wall Balls (W14/9 M:20#/10′)
15 T2B
10 Box Hops (20/24″)
120215
Whiteboard Wednesday
GHD Setup
GHD Situps
GHD Back vs. Hip Extension
Lift
Deficit Snatch Pulls 3-3-3-3-3 @ 95%
Snatch Drop + OH Squat 1-1-1-1-1
Snatch 5-4-3-2-1
120115
Strength
EMOTM 16 Minutes of:
-1 Back Squat (~80%)
-10 Pistol Squats
*Alternate Minutes
MetCon
50-40-30-20-10 For Time of:
Shoulder To Overhead (55/75#)
Double Unders
113015
Strength
Bear Complex 1-1-1-1-1-1 (Heavy Single)
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
MetCon
For Time:
1000m Row
50 Pullups
50 KB Swings (35/55#)
112815
Skill
Double Unders
MetCon
In teams of 2, complete:
“McGhee”
30 Minute AMRAP of:
5 Deadlifts (185/275#)
13 Pushups
9 Box Hops (20/24″)
112715
Strength
Back Squat 3 x [5-3-1] @ 80%
MetCon
In teams of two, complete:
15 Minute AMRAP of:
15 Lunge Walk Steps
10 Med Ball Slams (14/20#)
5 Burpees
112615
Strength
Bench Press 1RM
DB Flys 3×10
MetCon
“Death By Kettlebell Swing”
Minute 1 – 2 KB Swings (35/55)
Minute 2 – 4 KB Swings (35/55)
Minute 3 – 6 KB Swings (35/55#)
Etc…
CASHOUT: 300m Row Sprint
112515
Skill
Rope Climb (Scottish Hook)
Lift
Squat Snatch 5-4-3-2-1
EMOTM 6 Minutes of:
-5 SG Press
MetCon
5 Rounds For Time of:
100′ Bear Crawl
10 SA Snatches (30/50#)
112415
Strength
Deadlift Holds 10×1 (10s Hold)
KB Suitcase Deadlift 3×5/Side
MetCon
15 Minute AMRAP of:
5 HSPU
10 Ring Dips
15 KB Thrusters (25/35#)
112315
Skill
Muscle Ups
Strength
Front Squat 3 x [7-5-3] @ 80%
MetCon
2 Rounds For Time of:
50 Wall Balls (W: 14/9 M: 20#/10′)
100 Double Unders
112115
Mobility
Shoulders/Wrists
Skill
Handstand Technique
MetCon
A. 5 Rounds For Time of:
20 Box Hops (20/24″)
10 Pullups
B. 5 Rounds For Time of:
20 Burpees
10/Side SA Snatches (30/50#)
112015
Strength
EMOTM 10 Minutes of:
-5 Bench Press (105/155#)
CASHOUT: 50 Ring Pushups
MetCon
In teams of 2 (relay), complete for time:
“Holleyman”
30 Rounds:
5 Wall Balls (W:14/9 M:20#/10′)
3 HSPU
1 Clean (155/225#)
111915
Double Under Technique
Strength
Back Squat 3-3-3-3-3-3-3-3
Hugo Lunges (Barbell) 3×6/Leg
MetCon
10 Rounds For Time of:
5 Ring Dips
10 Deadlifts (105/155#)
111815
Mobility
Delts/Hips
Skill
Handstand/Handstand Pushups
Lift
Snatch Pull 3-3-3-3-3
2 Position Snatch 1-1-1-1-1
MetCon
EMOTM 12 Minutes of:
Minute 1: 15 KB Swings (1/1.5 Pood)
Minute 2: 15 Med Ball Slams (14/20#)
Minute 3: 30 Double Unders
111715
Skill
Rowing Technique
Strength
Deadlift 4-4-4-4-2-2-2-2
Good Morning 8-8-8
MetCon
Ladder 10-1 For Time of:
Thrusters (65/95#)
Chin Ups
CASHOUT: Partner Sprints/Plank
111615
Strength
Front Squat 3-3-3-3-3-3-3-3
CASHOUT: 30 Weighted Pistols
MetCon
5 Rounds For Time of:
10 Push Press (75/115#)
20 Air Squats
30 DUs
(15 Minute Cap)
111415
Clean & Jerk Technique (Speed)
Snatch Technique (Speed)
MetCon
***Any style of Clean & Jerk and Snatch can be used***
A. 3-6-9-6-3 For Time of:
K2E
Clean & Jerks (85/125#)
B. 3-6-9-6-3 For Time of:
T2B
Snatches (85/125#)
C. 4 Rounds For Time of:
200m Row
20 Situps
111315
Strength
Front Squat 6-6-6-2-2-2
EMOTM 8 Minutes of:
-1 Front Squat (>85%)
MetCon
21-18-15-12-9-6 For a time of:
SDHP (65/95#)
Box Hops (20/24″)
111215
Strength
Bench Press 5x [5-3-1] @ 80%
CASHOUT:
10 Ring Dips
10 Decline Pushups
10 Wide Pushups
10 Narrow Pushups
10 Stagger Pushups
MetCon
For Time:
1000m Row
400m Run
1000m Row
111115
MetCon
“Bulger”
10 Rounds For Time of:
150m Run
7 CTB Pullups
7 Front Squat (95/135#)
7 HSPU
111015
Strength
Reverse Deficit Lunge 10-10-10-10-10
***5 Broad Jumps (4’/6′) After Each Set***
MetCon
50 Burpees
50 Burpee Box Hops (20/24″)
50 Burpee Pullups
110915
Skill
Muscle Up Technique
Strength
Back Squat 6-6-6-2-2-2
EMOTM 8 Minutes of:
-1 Back Squat (>85%)
MetCon
7 Rounds For Time of:
7 KB Swings (1.5/2 Pood)
14 Pushups
110715
Skill
Headstand/Teddybear Stand/Handstand
MetCon
9-15-21-15-9 For Time of:
Wall Balls (W:14/9 M:20#/10′)
Situps
Double Unders (18/30/42/30/18)
Mobility
Athlete Choice
110615
Skill
Rope Climb
Rope Pulls
Strength
Bench Press
2×7
2×5
2×3
3×1
CASHOUT: SA DB Chest Press 3×10/arm
MetCon
21-15-9 For Time of:
Ring Pushups
***3-2-1 Reps of EITHER Rope Climb or Bear Crawl In Between Rounds
110515
Strength
Front Squat 10-8-6-4-2
CASHOUT: 30 Single Arm OH KB Squats
MetCon
“Tabata Mashup”
Axl Bar Deadlifts (70/100#)
Box Hops (20/24″)
Power Snatches (55/75#)
Bar Over Burpees
110415
Technique
Power Clean – The Catch (Footwork/Depth)
Lift
Hang Power Clean 3-3-3-2-2-2
EMOTM 8 Minutes of:
-Hang Power Clean/Push Press/Split Jerk
Skill
30 Kips
20 Beat Swings
10 CTB Pullups
MetCon
For Time:
100 Thrusters (35/45#)
*Every 2nd Minute Perfrom 5 Burpees
110315
Mobility
Hamstrings/Delts
Strength
OH Lunge Walk 10-10-10-10-10
SL Step Ups 3×5/Side (30/50#)
MetCon
5 Rounds NOT For Time of:
8 Wall Balls (W:14/9, M:20#/10′)
12 SA Alternate KB Snatches (1/1.5 Pood)
16 Tuck Jumps
200′ Shuttle Sprint
60s Rest
***Slowest Round Will Be Recorded***
110215
Strength
Back Squat 10-8-6-4-2
EMOTM 8 Minutes of:
-1 Back Squat (>85%) + 6 Pistol Squats
MetCon
60 Calorie Row
50 KB Swings (1/1.5)
40 Burpees
30 Pullups
20 Ring Pushups
103015
MetCon
A. For Time:
20 Ground To Overhead (75/115#)
30 T2B
20 OHS (75/115#)
30 Calorie Row
B. Every 5 Minutes For 20 Minutes Perform:
15 Pullups
30 Pushups
45 Air Squats
102915
Lift
Snatch Grip Push Press (2) + OH Squat (5)
*5 Sets (Increasing Weight)
SOTS Press 2×10
MetCon
7 Rounds For Time of:
10 S2OH (75/115#)
Pullups
102815
Strength
Deadlift 5 x AMRAP @ 80%
MetCon
Every 90s For 15 Minutes Perform:
5 Hang Cleans (95/135#)
10 Pushups
102715
Skill
Kipping Technique
Beat Swings
CTB Pullup Technique (Kipping/Butterfly)
Hollow Rock/Superman Holds & Transitions
MetCon
15 Minute AMRAP of:
10 Power Snatches (75/115#)
20 Wall Balls (W: 14/9 M: 20/10)
30 Double Unders
102615
MetCon
12 Minute AMRAP of:
12 KB Swings (1/1.5 Pood)
24 Goblet Lunge Walk Steps (1/1.5 Pood)
Lift
EMOTM 8 Minutes of:
-Tall Squat Clean
-Squat Clean
Split Jerk 5-4-3-2-1 (Increasing Weight)
102415
Mobility
Ankles/Hips/Lats/Forearms
Skill
Pull-up Progressions
Pistol Squat Progressioms
MetCon
10 Rounds For Time of:
10 Muscle Snatches (55/75#)
10 Med Ball Cleans (14/20#)
102315
MetCon
A) 3 Minute AMRAP of:
1 Burpee
1 Thruster (55/75#)
2 Burpees
2 Thrusters (55/75#)
Etc…
-Rest 2 Minutes Between Sets
**3 Sets**
B) 8 Rounds For Time of:
7 Pullups
7 Pushups
-Immediately after perform 50 SDHP (55/75#)
-Time will stop after the SDHP
102215
Power Snatch Technique
Lift
EMOTM 12 Minutes of:
Power Snatch (2) + Snatch Balance
MetCon
10-8-6-4-2 For Time of:
Box Hops (20/24″)
HSPU
SA DB Snatches (30/50#)
102115
Strength
Deadlift 5xAMRAP
MetCon
5 Rounds For Time of:
20 Pushups
15 KB Single Arm Bent Over Rows (Per Side)
102015
Strength
Pull Ups 5xMAX
Negative Pullups/Ring Rows 5×2
MetCon
7 Rounds For Time of:
10 Front Squats (75/115#)
7 Push Jerk (75/115#)
101915
MetCon
12 Minute AMRAP of:
15 Wall Balls (W:14/9 M:20#/10′)
10 KB Swings (1/1.5 Pood)
5 Pullups
Strength
Front Squats 4×10 @ ~60-65%
Stagger Stance Good Morning 3×8 (Per Leg)
CASHOUT: Block Run For Time (~800m)
101715
Skill
Handstand
Downward Dog Drills
Donkey Kick Drills
Single Leg Downward Dog Drills
MetCon
12 Minute AMRAP of
9 Pullups
6 KB Swings (1.5/2 Pood)
3 Wall Walks
CASHOUT: Handstand Hold Tabata
101615
MetCon
A. For Time:
100 KB Swings (1/1.5 Pood)
100 Double Unders
50 Hollow Rocks
B. For Time:
10 Snatches
20 OH Squats
30 Thrusters
40 Deadlifts
50 Back Squat
(W: 65 M: 95#)
101515
Mobility/Skill
Over Head Position
OHS Technique
Strength
OH Squat 8-8-8-8 (Increasing Weight)
MetCon
5 Rounds For Time of:
7 Squat Cleans (105/155#)
14 KB Swings (1/1.5 Pood)
101415
Strength
Deadlift 5xAMRAP @ 65%
Good Mornings 3×8
MetCon
“Burgener Beep Test”
For as long as possible (OR 15 Minute AMRAP), EMOTM of:
7 Thrusters (45/75#)
7 Pullups
7 Burpees
101315
Skill
CTB Pullups/Kipping Technique
Kipping 3×10
Beat Swings 3×8
Negative Pullup 5x10s
CTB Pullups 3xMAX
MetCon
12 Minute AMRAP:
9 KB Swings (1/1.5 Pood)
9 Box Hops (20/24″)
9 Burpees
101015
Skill
Handstand Technique Drills
-Hollow
-Plank (Scap Retrac)
-Side Hollow
-Candle
Handstand Lunge Drill
Application
4xMax Pushups (30s Rest)
-60sRest
4xMax OH Bar Hold (30s Rest)
-60s Rest
4xMax Hollow Hold/L-Sit Hold (30s Rest)
100915
MetCon
A) EMOTM 16 Minutes of:
Minute 1: 15 Wall Balls (W: 14/9 M 20#/10′)
Minute 2: 12 Burpees
Minute 3: 12 Box Jumps (20/24″)
Minute 4: 15 V-Ups
**Repeat for 4 sets**
REST 5 Minutes
B) EMOTM 15 Minutes of:
Minute 1: 30 Double Unders
Minute 2: 20 KB Swings (35/55)
Minute 3: 5-10 HSPU
**Repeat for 5 Sets**
Accessory
Rotator Cuff (External Rotation) 3×15
100815
Mobility
Hip Adductors/Abductors
Lift
Snatch High Pull 3×2 @ 90%
3 Position Power Snatch 4×1 @ 65%, 4×1 @ 70%
MetCon
10 Rounds NOT For Time of:
150m Row
30s Rest
100715
Mobility
IT Band
Strength
Deadlift 5xAMRAP @ 65%
MetCon
15 Minute AMRAP of:
10 Power Snatches (75/115#)
20 Double Unders
30 Air Squats
100615
Strength
Strict Pullups 8xMAX (60s Rest)
Batwing Rows 3×5 (5s Pause)
MetCon
200m Farmer Carry
15 KB Swings
12 Goblet Squat
(W: 35# M: 55#)
100515
Strength
Back Squat 4-4-4-4
Hugo Lunges 4×10
MetCon
10 Minute AMRAP of:
10 T2B
25 Double Unders
-2 Minute Rest
5 Minute AMRAP of:
5 Hollow Rocks
10 V-Ups
15 Sit Ups
100315
Accessory
Rotator Cuff 3×8
Banded Rotator/Scapula Series
Shoulder Mobility
Skill
Handstand
-Kick Ups
-Wall Walks
-HSPU
-Shoulder Taps
-Handstand Walk
Baseline
1000m Row For Time
100215
MetCon # 1
3 Rounds For Time of:
50 Double Unders
50 Situps
MetCon #2
100115
Strength
Push Press 10-8-6-4-2
Lateral Raises 2×8
MetCon
5 Rounds For Time of:
5 Power Cleans (105/155#)
5 Box Over Burpees (20/24″)
093015
Mobility
Quads
Strength
Back Squat 4-4-4-4
MetCon
Drop Ladder 10-1 For Time of:
HSPU
Pushups
CASHOUT: 50 Pullups
092915
Lift
3 Position Snatch 5 @ 70%
MetCon
21-15-9 For Time of:
Wall Balls (W: 14/9 M: 20#/10′)
OH Squats (55/75#)
Bar Facing Burpees
092815
Strength
Back Squat 6-6-6-6
Pause Front Squat 4×5 @ 65%
MetCon
7 Rounds For Time of:
11 Deadlifts (95/135#)
7 Push Jerks (75/115#)
092615
MetCon
Plyometrics – 45 Minutes
092515
Strength
Close Grip Bench Press 10-10-10-10
*10 Stagger Pushups After Each Set
MetCon
In teams of 2 or 4, complete:
45 Clean and Jerks (95/135#)
Followed by:
10 Minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats
Followed by:
45 Snatches (95/135#)
092415
Mobility
Delts
Strength
Strict Press 10-8-6-4-2
MetCon
“Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
092315
Strength
Back Squat 6-6-6-6
CASHOUT: 50 Box Hops (20/24″)
MetCon
40 Wall Balls (W:14/9 M20#/10′)
30 Pullups
20 Thrusters (95/135#)
For Time
092215
Mobility
Ankles
Lift
High Hang Snatch High Pull 3-3-3-3 @ 85%
High Hang Squat Snatch 3-3-3-3-1-1-1
MetCon
4 Rounds For Time of:
150m Row
150′ Shuttle Sprint
8 KB Swings (1/1.5)
2 Minutes Rest
092115
Strength
Back Squat 8-8-8-8
Deadlift 6×1 @ 90%
Skill
EMOTM 12 Minutes of:
1st Minute – 3 MUs
2nd Minute – Wall Walk + 10 Shoulder Taps
3rd Minute – 10 Pistol Squats
091915
MetCon
Plyometrics – 45 Minutes
091815
Strength/Accessory
Deficit Deadlift 8-8-8-8
Single Leg RDL 5-5-5 (Per Side)
Good Mornings 8-8-8
MetCon
For Time:
50 Back Squats (Bar)
21-15-9 of:
Hang Power Snatch (55/75#)
T2B
50 Front Squats (Bar)
091715
Strength
Strict Press 10-8-6-4-2
Lift
EMOTM 12 Minutes of:
-Clean Pull
-Power Clean
-Clean Pull
-Squat Clean
Skill
Muscle Ups
091615
Strength
Back Squat 8-8-8-8
CASHOUT: 50 Weighted Curtsy Squats
MetCon
500m Row
45 Deadlifts (75/115#)
45 Shoulder To Overhead (75/115#)
For Time
091515
Strength
Snatch Grip Push Press (5) + OH Squat
*5 Sets
MetCon
4 Rounds For Time of:
50 DUs
12 Burpees
200m Run
091415
Strength
Back Squat 10-10-10-10
Front Squat 3×10 @ 40-50% (Technique/Pace)
MetCon
12 Minute AMRAP of:
20 Pullups
20 Situps
091215
MetCon
Plyometrics – 45 Minutes
091115
Strength
Bench Press 10-10-10-10
DB Chest Fly 3xMAX
MetCon
3 Rounds For Time of:
30 Air Squats
20 Power Cleans (95/135#)
10 Pullups
091015
Strength
Strict Press 10-8-6-4-2
CASHOUT: 50 Single Arm KB Press (Per Side)
MetCon
5 Rounds For Time of:
80′ OH Lunge Walk
5 Plate Burpees
(W:25# M:45#)
090915
Strength
Back Squat 10-10-10-10
*Increasing in 5lb increments
MetCon
3 Rounds For Time of:
Row 250m
25 KB Swings (1/1.5 Pood)
15 Pullups
090815
Skill
Snatch Technique
EMOTM 8 Minutes of:
-3 Position Snatch
EMOTM 8 Minutes of:
-Power Snatch
-OH Squat
-Squat Snatch
-OH Squat
MetCon
8 Minute AMRAP of:
1 HSPU
5 Double Unders
2 HSPU
10 Double Unders
3 HSPU
15 Double Unders
*Increase HSPU by 1 rep and DUs by 5 reps each round
090515
MetCon
Plyometrics – 45 Minutes
090415
Skill
MONKEY RINGS!!!
Strength
Deadlift
3×5
5×1
3×5
**Increasing weight for all sets**
MetCon
“Tabata Mashup”
Rowing
Pullups
SA Snatches (35/50#)
HSPU
090315
Accessory
Rotator Cuff 3×8
Strength
Push Press 4-4-4-4
MetCon
4 Rounds For Time of:
50 Double Unders
10 Deadlifts (155/225#)
090215
Mobility
Hips/Quads
Skill/Strength
DB Split Snatch (Per Side) 5-5-5-5-5
Split Snatch 5-5-5-5-5
MetCon
Drop Ladder 10-1 For Time of:
Hang Squat Clean (95/135#)
Bar Over Burpees
T2B
090115
Mobility
Hips
Strength
Pause Back Squat 7×3
1st Squat – 5s Pause
2nd Squat – 3s Pause
3rd Squat – 1s Pause
MetCon
500m Row
150 Wall Balls (W:14/9 M: 20#/10)
500m Row
083115
Strength
Front Squat
2×2 @ 90%
2×4 @ 80%
2×6 @ 70%
MetCon
5 Rounds For Time of:
200m Run
15 OH Squats (65/95)
082915
MetCon
Plyometrics – 45 Minutes
082815
Strength
082715
Accessory
Midline Isolation Drills
Skill
Snatch Mechanics – “The Pull”
MetCon
3 Minute AMRAP of:
Power Clean (65/95#)
-60s Rest
3 Minute AMRAP of:
Front Squat (65/95#)
-60s Rest
3 Minute AMRAP of:
Push Press (65/95#)
-60s Rest
3 Minute AMRAP of:
Back Squat (65/95#)
082614
Skill
Kipping
Clean Technique – “The Pull”
MetCon
20-35-20 For Time of:
KB Swings (1/1.5 Pood)
Pushups
082515
Mobility
Hips/Hamstrings
Strength
Snatch Grip Deadlift 10-10-6-6-2-2
MetCon
14 Minute AMRAP of:
25 Wall Balls (W14/9 M:20#/10′)
50 Double Unders
082415
Strength
Front Squat 6-6-6-6-6
*Increasing Weight
MetCon
Once, For Time:
50 Pullups
40 Ring Dips
30 Pistol Squats
20 HSPU
082215
MetCon
Plyometrics – 45 Minutes
082115
Strength
Back Squat
2×5 @ 75%
2×3 @ 85%
3×1 @ 95%
3×3 @85%
MetCon
27-21-15-9 For Time of:
Handstand Pushups
DB Squat Clean Thrusters (20/35#)
082015
Push Jerk Technique
Rope Climb Technique
Strength
EMOTM 12 Minutes of:
Push Press (2) + Push Jerk
Skill
Rope Climb
081915
Strength
2 Position Deadlift 7-7-5-5
Single Leg RDL (DB) 6-6-6
MetCon
“McGhee“
30 Minute AMRAP of:
5 Deadlifts (185/275#)
13 Pushups
9 Box Hops (20/24″)
081815
Skill
Hollow Rocks/Holds/Rolls
Superman Rocks/Holds/Rolls
Strength
OH Squat 5-5-5-5-5
MetCon
3 Rounds For Time of:
10 Hang Power Cleans (95/135#)
20 Burpees
30 Double Unders
081715
Strength
12 Minutes To Establish:
1RM Bear Complex
4 Minute AMRAP of:
Bear Complex (65/95#)
MetCon
5 Rounds For Time of:
10 OH Squats (95/135#)
10 T2B
081515
MetCon
Plyometrics – 45 Minutes
081415
Strength
EMOTM 10 Minutes of:
-10 Bench Press (75/115#)
CASHOUT: 50 Ring Pushups
MetCon
In teams of 2, complete for time:
150 Deadlift
125 Back Squat
100 Push Press
75 Power Snatches
(W: 75# M:115#)
081315
Strength
Reverse Barbell Lunge 20-20-20
*20 Lateral Leaps After Each Set
MetCon
3 Rounds For Time of:
200m Farmer Carry (1/1.5 Pood)
30 T2B
081215
Mobility
Wrists/Forearms
Skill
Handstand/Handstand Walk
Strength
Banded Front Squat 5-5-5-5-5
Front Rack Step Up (Per Side) 8-8-8-8
MetCon (Optional)
For Time:
2000m Row
OR
1600m Run
081115
Accessory
Deltoid/Rotator Cuff
Strength
BTN Push Press 4-4-4-4
EMOTM 6 Minutes of:
-10 Unbroken Push Press (W:55/65# M:75/95#)
*Speed/Control
MetCon
4 Rounds For Time of:
200m Run
12 KB Swings (1/1.5 Pood)
21 Box Hops (20/24″)
081015
Strength
OH Squat
10-8-6-4-2
MetCon
5 Minute AMRAP of:
-10 Wall Balls
-5 Burpees
5 Minute AMRAP of:
-10 Med Ball Slams
-5 Burpees
5 Minute AMRAP of:
-10 Med Ball Cleans
-5 Burpees
(W:14/9 M:20#/10′)
*Running Timer
*Score is TOTAL BURPEES
080815
MetCon
Plyometrics – 45 Minutes
080715
Strength
Split Jerk
3×3 @ 70%
2×2 @ 80%
3×1 @ 90%
MetCon
“Hulk Hogan”
Every 2 Minutes For 20 Minutes of:
5 Power Cleans (135/185#)
3 Muscle Ups (Bar/Ring)
7 Burpees
080615
Strength
OH Lunge Walk 10-10-10-10-10
OH Single Leg Step Up (Per Side) 5-5-5
Skill
Muscle Up Technique/Drills
080515
Strength
Banded Deadlift 6-6-6-6-6
Accessory
RDL 8-8-8
MetCon
14 Minute AMRAP of:
10 Pistols
10 Wall Balls (W: 14/9 M:20#/10′)
10 Box Hops (20/24″)
Immediately followed by:
6 Minutes To Establish 2RM Power Snatch
080415
Strength
Seated Back Squat 5-5-5-5
Squat Jumps 15-15-15
MetCon
3 Rounds For Time of:
400m Run
20 Burpee Pullups
073115
Lift
High Hang Clean Pull 4×5
High Hang Snatch Pull 4×5
*Increasing weight
MetCon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pull Ups
*15 Minute Time Cap
073015
Strength
Pause Front Squat 5×3 @ 60%
MetCon
3 Rounds For a Time of:
500m Row
20 Pullups
30 Pushups
40 Air Squats
50 Sit-ups
072915
Pec/Tricep Mobility
Strength
Bench Press 10×3
Accessory
DB Flies 3×12
Rotator Cuff 3×8
MetCon
25-50-25 For Time of:
Wall Balls (W: 14/9 M: 20#/10′)
Rowing (Calories)
072815
Strength
Pause Back Squat 5×3 @ 60%
*3-5 Second Pause
MetCon
21-18-15-12-9-6-3 For Time of:
OH Squat (65/95#)
Box Overs (20/24″)
072715
Strength
Deadlift 10-8-6-4-2
Good Mornings 3×8
MetCon
21-15-9-15-21 For Time of:
Power Snatch (55/75#)
Double Unders (x2)
072515
MetCon
Plyometrics – 45 Minutes
072415
Pullup Technique (Kipping/Butterfly)
Strength
EMOTM 15 Minutes of:
-5 Pullups
MetCon
“Diane”
21-15-9 For Time of:
Deadlift (155/225#)
HSPU
072315
Strength
Overhead Squat 3RM
*From Ground
MetCon
50-40-30-20-10 For Time of:
KB SDHP (1/1.5 Pood)
Situps
072215
Shoulder Accessory/Mobility
Strength
Strict Press 10-8-6-4-2
**10 DB Push Press after each set
MetCon
15 Minute AMRAP of:
2 Wall Walks
4 Hang Power Snatches (65/95#)
6 Pushups
8 Thrusters (65/95#)
072115
Skill/Strength
**Squat Therapy**
VMO Squat 4×10
Back Squat Complex 4×5
Back Squat 4×20
Bulgarian Lunge 4×5/Leg
Mobility
Quads/Hips
072015
Strength
Deadlift 6×5 @ 80%
MetCon
EMOTM 12 Minutes of:
-5 Clean and Jerk (125/185#)
-5 Deficit HSPU
*Alternate Minutes
CASHOUT: 500m Row Sprint (Baseline)
071815
MetCon
Plyometrics – 45 Minutes
071715
Clean/Jerk Technique
Snatch Technique
Strength
EMOTM 10 Minutes of:
-5 Strict Pullups
-10 Ring Rows
*Alternate Minutes
MetCon
3 Rounds For Time of:
10 Clean and Jerks (95/135#)
10 Snatches (95/135#)
071615
Strength
“Death By…”
Front Squat @ 50% Body Weight
MetCon
EMOTM 14 Minutes of:
-400′ Shuttle Sprint
-15 Wall Balls (W: 14/9 M: 20#/10′)
071515
Strength
EMOTM 10 Minutes of:
-Push Jerk (2)/Split Jerk
EMOTM 6 Minutes of:
-10 SG Strict Press (45/65#)
MetCon
Drop Ladder 10-1 For Time of:
Pistols
Pullups
Chest Tap Pushups
071415
Mobility
Quads
Strength
Squat Jumps 4 x 10 @ 35-45%
-5/side Single Leg Step Ups AFTER each set
MetCon
21-15-9 For Time of:
Burpees
KB Swings (1.5/2 Pood)
Ring Dips
CASHOUT: 5 Rope Climbs
071315
Strength
Pause Deadlift 5×3 @ 70%
Single Leg RDL 3 x 8/leg
MetCon
15 Minute AMRAP of:
12 Snatch Grip Deadlift (75/115#)
9 Overhead Squats (75/115#)
6 Hang Power Snatches (75/115#)
071115
MetCon
Plyometrics – 45 Minutes
071015
Skill
“Golden Boy”
Max Distance Overhand Baseball Throw
*3 Attemtps
*MUST land within cones (5m Apart)
Lift
Clean and Jerk 1RM
070915
Lift
EMOTM 12 Minutes
-1 Bear Complex
**Power Clean/Front Squat/Push Press/Back Squat/Push Press
MetCon
EMOTM 15 Minutes:
-5 Straight Arm Burpees
-10 Pushups
15 Air Squats
070815
Mobility
Elbows/Wrists/Post. Chain
Lift
Clean 1RM
070715
Strength
Back Squat 1RM
Front Squat 1RM
070615
Snatch Technique/1RM Strategy
Mobility
Shoulders/IT Band/Hips
Lift
Snatch 1RM
070415
Mobility
Lower Body
MetCon
Plyometrics – 45 Minutes
070315
MetCon
In teams of 4 complete:
0:00-3:00 Max Double Unders (All Athletes Work)
3:00-9:00 Max Pullups (2 Athletes Work)
9:00-18:00 AMRAP 15 Walking Lunges/8 Burpees (2 Athletes Work)
18:00-30:00 1RM Clean And Jerk (2 Athletes Work)
070215
Tackling the ‘Fifty”
Mobility
Full Body
MetCon
“Filthy Fifty” (Click to view)
070115
MetCon
In teams of 2 complete for fun:
400m Run w/ Med Ball
100 Med Ball Slams
400m Run w/ Med Ball
80 Wall Balls
400m Run w/ Med Ball
60 Situp Partner Toss
400m Run w/ Med Ball
40 Lateral Leap Burpees
063015
Strength
Back Squat
5 x 3 @ 90%
Front Squat
4 x 3 @ 90%
MetCon
9 Minute AMRAP of:
10 Thrusters (35/45#)
25 Double Unders
Baseline
Max Triple Jump
*3 Attempts
062915
Snatch Technique
Lift
Snatch Pulls
2 @ 80%
2 @ 90%
2 @ 105%
Squat Snatch 3-3-3-1-1-1
MetCon
“Tabata Mashup”
Rowing
KB Swings (1.5/2 Pood)
Wall Balls (W: 14/9 M: 20#/10′)
Hang Power Cleans (95/135#)
*Score = Total Reps
062715
MetCon
Plyometrics – 45 Minutes
062615
In Teams of 4 complete:
1. Establish 2RM Bench Press (12 Minute Cap)
-Score is total weight
2. “Cindy” (10 Minute AMRAP)
-2 athletes work, 2 athletes perform burpees
-Score is total burpees
3. “Helen” (20 Minute Cap)
-400m run is to be done as a group holding 2 Barbells
-Must move on to each different movement as a group
-For time, when the last athlete finishes the final set of pullups
062515
Strength
SG Push Press 5-5-5-3-3-3-3-3
Straight Leg Deadlift 10-10-10
Gymnastics
EMOTM 16 Minutes of:
-3 Muscle Ups
-5 Deficit HSPU
CASHOUT: Partner Sprints
062415
Lift
Squat Clean 4-4-2-2-3-3-1-1
Mid Thigh Block Clean Pulls 4-4-4-4
MetCon
3 Rounds For Time of:
20 Deadlifts (125/185#)
30 Situps
40′ OH Lunge Walk (25/45#)
062315
Strength
Back Squat 5×4 @ 85%
Front Squat 4×4 @ 85%
MetCon
13 Minute AMRAP of:
3 KB Swings (35/55#)
3 CTB Pullups
6 KB Swings (35/55#)
6 CTB Pullups
9 KB Swings (35/55#)
9 CTB Pullups
*Add 3 reps every round until time expires
062215
Snatch Technique
Lift
Squat Snatch 4-4-4-2-2-2
EMOTM 8 Minutes of:
-2 Position Snatch
-Position #2 Snatch Pull
*Alternate Minutes
MetCon
“Brenton”
5 Rounds For Time of:
100′ Bear Crawl
100′ Broad Jumps
*Every 5th Jump Perform 3 Burpees
*15 Minute Time Cap
062015
MetCon
Plyometrics – 45 Minutes
061915
Strength
Bench Press
2×5 @ 75%
2×3 @ 85%
2×1 @ 95%
2×3 @ 85%
MetCon
In teams of 2, complete for time:
“Route 90”
200 Double Unders
175 Push Press (35/45#)
150 Air Squats
125 Situps
100 Burpees
75 Tuck Jumps
50 Pushups
25 Turkish Get Ups (35/45#)
CASHOUT: Partner Sled Drag
061815
Strength
Push Press 10-8-6-4-2
MetCon
“Jackie”
1000m Row
50 Thrusters (35/45#)
30 Pullups
For Time
061715
Lift
2 Position Squat Clean 1-1-1-1-1-1-1
Deficit Clean Pulls 3-3-3-3
MetCon
27-21-15-9 For Time of:
Wall Balls (W:14/9 M: 20#/10′)
Burpee Box Overs (20/24″)
CASHOUT: 250m Row Sprint (Baseline)
061615
Strength
Back Squat 5×5 @ 80%
Front Squat 4×4 @ 80%
MetCon
12 Minute AMRAP of:
5 HSPU
5 Burpee Tuck Jump
10 SA Snatches (30/50#)
061515
Lift
Squat Snatch 5-5-5-3-3-3
MetCon
EMOTM 14 Minutes of:
-10 DUs/320′ Shuttle Sprint
-15 KB Swings (35/55#)
*Alternate Minutes
061315
MetCon
Plyometrics – 45 Minutes
061215
Strength
Bench Press
2×5 @ 70%
2×3 @ 80%
2×1 @ 95%
2×3 @ 80%
CASHOUT: 50 Plyometrics Pushups
MetCon
3 Rounds For Time of:
20 Pullups
30 T2B
60 Double Unders
061115
Accessory
Rotator Cuff/Deltoid
Strength
Thruster 5-5-5-5-5
CASHOUT: 50 Squat/Toss
Gymnastics
EMOTM 14 of:
-10 Ring Dips
-Max Handstand
*Alternate Minutes
061015
Lift
3 Position Power Clean 1-1-1-1-1-1
MetCon
5 Rounds For Time of:
40′ KB Goblet Walking Lunge (1/1.5 Pood)
21 KB Swings (1/1.5 Pood)
060915
Strength
Back Squat 6-6-6-6-6 @ 75%
Front Squat 4-4-4-4 @ 75%
MetCon
100 Burpee Pullups
For Time
060815
Lift
Power Snatch 7-7-7-5-5-5
MetCon
30 OHS (65/95)
10 HSPU
25 OHS (65/95)
15 HSPU
20 OHS (65/95)
20 HSPU
For Time
060615
MetCon
Plyometrics – 45 Minutes
060515
Strength
Bench Press 1RM
MetCon
In teams of 2, complete for time:
100 Calorie Row
100 Pullups
100 Power Cleans
100 Wall Balls
100 T2B
100 Calorie Row
CASHOUT: 50 Partner Tire Flips/5×50′ Heavy Sled Pull
060415
Strength
SG Push Press 5-5-4-3
SG Deadlift 5-5-4-3
MetCon
15 Minute AMRAP of:
2 Wall Walks
5 Muscle Ups
20 Pistols
060315
Lift
Clean Pull/2 Power Clean (Heavy Single)
MetCon
3 Rounds For Time of:
30 Burpee To Target (6″ Above Overhead Reach)
60 Air Squats
9o Double Unders
400′ Shuttle Sprint
060215
CrossFit Total
060115
Power Snatch Technique/Catch
Lift
Power Snatch 8-8-8-6-6-6
MetCon
3 Rounds For Time of:
25 Wall Balls (W:14/9 M:20#/10′)
25 T2B
053015
Strength
Weighted Pushup 5RM-3RM-1RM
Weighted Dip 5RM-3RM-1RM
MetCon
4 Rounds For Time of:
25 Deadlift (95/135)
50′ Broad Jump
10 DB Squat Clean Thruster (30/50#)
50′ Broad Jump
CASHOUT: 5×100′ Sled Drag Sprints
052915
Skill
Muscle Ups
MetCon
In teams of 2, complete for time:
Drop Ladder 10-1 Pullups
100 Over The Bar Ball Toss (14/20#)
400m Run w/Barbell (35/45#)
100 Burpee To Plate
Increasing Ladder 1-10 Pullups
052815
Mobility
T-Spine/Med. Glute
Strength
OH Squat 8-8-6-6-4-4 (From Ground)
MetCon
75 HSPU
For Time
Accessory
Bar Holds/Dip Holds
052715
Lift
EMOTM 10 Minutes:
-5 Push Jerk (From Ground)
Accessory
Sumo Deadlift 10-10-10
MetCon
15 Minute AMRAP of:
10 Burpees
10 Hang Power Cleans (75/115#)
20 Air Squats
052615
Strength
Push Press 1RM
-50 Decline Pushups
MetCon
For Time:
25 Calorie Row
“Einna”
10-20-30-40-50
Double Unders
Situps
25 Calorie Row
052515
Strength
Back Squat
2×5 @ 85%
2×3 @ 90%
2×1 @ 95%
2×3@90%
MetCon
“Helen”
3 Rounds For Time of:
400m Run
21 KB Swings (1/1.5 Pood)
12 Pullups
052315
Strength
Bench Press 5-5-3-3-1-1
*5 Pushup/Row After Each Set
MetCon
For Time:
800m Run
21-15-9 of:
KB Swings (50/70#)
SDHP (50/70#)
Chin Ups
800m Run
052215
Skill
Muscle Ups
Rope Climb
MetCon
In teams of 2, complete in a partner relay:
20 Minute AMRAP of:
3 Tire Flips
6 SA Snatches (30/50#)
9 Wall Balls (W:14/9 W:20#/10′)
*Each person must complete 10 DU’s at the start of each round
CASHOUT: Partner Sprints/Weighted Plank
052115
Mobility
Hips/Quads/Delts
Strength
Front Squat
2×5 @ 80%
2×3 @ 85%
2×1 @ 95%
2×3 @ 85%
Sled
5×100′ Sprints (Increasing Weight)
052015
Lift
Push Jerk (2) + Split Jerk 1-1-1-1-1-1-1-1
Plyometrics
25 Single Foot Box Hops (Per Side)
Ladder Drills
MetCon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pullups
051915
Strength
Back Squat 10-8-6-4-2
Deficit Deadlift 10-10-10
MetCon
6 Rounds For Time of:
8 Wall Balls (W:14/9 M: 20#/10′)
8 Hang Power Cleans (75/115#)
8 T2B
051515
Skill
Muscle Ups
MetCon
In teams of 2, complete for time:
100 Power Cleans (95/135#) – Partner 2 performs Bar Hold
80 Wall Balls (W: 14/9 M:20#/10′) – Partner 2 performs Wall Sit
60 Pullups – Partner 2 performs Bar Hang
40 Ring Dips – Partner 2 performs L-Sit
20 HSPU – Partner 2 performs Handstand
051415
Mobility
Quads/Hips
Strength
OH Squat 6-6-6-6-6
MetCon
12 Minute AMRAP of:
10 DB Squat Cleans (30/50#)
200′ Shuttle Sprint
CASHOUT: 30 HSPU
051315
Lift
SG Deadlift 10-10-10-10
*5 Box Hops (30/36″) After Each Set
MetCon
3 Rounds For Time of:
400m Run
40 DUs
5 Squat Snatch (95/135#)
CASHOUT: 30 CTB Pullups
051215
Strength
Strict Press 5-5-3-3-5-5-3-3
MetCon
For Time
21-15-9 of:
KB Swings (55/70#)
Ring Pushups
-3 Minute Strict Rest
9-15-21 of:
KB SDHP (55/70#)
Ring Rows
051115
Strength
Back Squat
2×5 @ 80%
2×3 @ 85%
2×1 @ 90%
2×3 @ 85%
MetCon
“Grace”
30 Clean and Jerks (95/135#)
For Time
050915
MetCon
“Dirty Thirty”
30 Box Jumps (20/24″)
30 Jumping Pullups
30 Kettlebell Swings (35/55#)
30 Steps Walking Lunge
30 K2E
30 Push Press (35/45#)
30 Back Extensions
30 Wall Balls (W: 14/9 M:20#/10′)
30 Burpees
30 Double Unders
For Time
050815
Skill
Muscle Ups
Strength
Partner Deadlift 8-8-8-8
MetCon
4 Rounds For Time of:
15 Partner Thrusters (95/135#)
100′ Partner Carry
30 Ball Over Bar Situps (14/20#)
100′ Partner Wheelbarrow
050715
Strength
Front Squat
2×5 @ 80%
2×3 @ 85%
2×1 @ 90%
2×3 @ 85%
CASHOUT: 150′ Front Rack Walking Lunge (65/95#)
MetCon
Drop Ladder 10-1 For Time of:
Back Squats (105/155#)
T2B
*Finish each round with 1 Forward Roll
050615
Strength
Split Jerk 3-3-3-3-3 @ 80% 1RM
EMOTM 5 Minutes of:
-10 SG Strict Press (75/105#)
MetCon
“Elizabeth”
21-15-9 For Time of:
Power Cleans (95/135#)
Ring Dips
050515
Accessory
Delts
Strength
Deadlift 5-5-5-3-3-3
-8 KB Deadlifts after each set
MetCon
15 Minute AMRAP of:
5 Hang Power Snatches (65/95#)
10 Pistols
25 DU’s
050415
Strength
Yoda Squats 10-8-6-4-2
-20 Leia Leaps AFTER each set
MetCon
The Original Trilogy For Time of:
100′ Luke Skywalker Lunges (35/55#)
21 Han Solo Pushups
15 Chewbacca Chin-ups
9 Darth Vader Down Ups (14/20#)
050215
Skill
Tire Flips
Strength
EMOTM 10 Minutes of:
-10 Bench Press (75/125#)
*25 Push-up/Row immediately after
MetCon
1000m Row
50 OH Squats (35/45#)
40 Med Ball Slams (14/20#)
30 Box Hops (20/24″)
20 HSPU
10 Tire Flips
1000m Row
For Time
050115
Skill
Muscle Ups
Strength
EMOTM 6 Minutes of:
-3 Front Squats @ 85-90%
MetCon
In teams of 2, complete for time:
30 Plate Burpees (Synchronized)
40 Wall Balls (W: 14/10 M:20#/10′)
50 Double Unders (Each)
40 Wall Balls (W: 14/10 M:20#/10′)
30 Plate Burpees (Synchronized)
SKILLS COMP
Ball Through The Ring Toss
Handstand H-O-R-S-E
Soccer Kick To Tire
043015
Lift
Snatch Grip Deadlift 8-8-8-8
Snatch Pulls 5-5-5-5
Snatch Drop 3-3-3-3
3 Position Snatch 1-1-1-1-1
042915
Skill
Rope Climb/Muscle Ups
Strength
Squat Jumps 10-10-10-10
MetCon
“Tabata Mashup”
Rowing For Calories
Pullups
20m Shuttle Sprints
Ring Dips
042815
Skill
CTB Pullups/Kipping
Strength
OH Lunge Walk 10-10-10-10
MetCon
15 KBS (1.5/2 Pood)
*Every dropped KB perform 5 Reverse Burpees
CROSSFIT LIFT
Bear Complex 5-5-5-5-5
Bicep Curl/SDHP 10-9-8-7-6-5-4-3-2-1
Barbell Row 10-9-8-7-6-5-4-3-2-1
042715
Skill
Pistol Squat/Single Leg Box Hop
Strength
Push Jerk 5-5-5-5-5
MetCon
21-15-9-15-21 For Time of:
Double Unders
Tuck Jumps
*5 Minute Time Cap
CASHOUT: 250m Row Sprint (Baseline)
042515
Skill
Ladder/Quick Feet
Strength
EMOTM 8 Minutes of:
– 8 Snatch Grip Push Press
MetCon
‘Badger’ (Click to view workout)
042415
Mobility
Deltoids/Pecs/Triceps
Hips/Hamstrings/Lumbar
MetCon
“Coe”
10 Rounds For Time of:
10 Thrusters (65/95#)
10 Ring Pushups
Gymnastic Supplemental (Optional)
30s OTB Hold
30s Hang
30s Handstand Hold
30s Forward Roll
*3 Sets Running Time
042315
Lift
Snatch Pulls 10-10-10
Snatch Drop 5-5-5
EMOTM 6 Minutes of:
– Power Snatch
– Snatch (x2)
– OH Squat
Core Supplemental (Optional)
60s Plank
30s Side Plank (L)
30s Side Plank (R)
30s Hollow Hold
30s Superman Hold
30s Hanging L-Sit
*3 Sets Running Time
Aerobic Supplemental (Optional)
3 Rounds For Time of:
500m Run
500m Row
*Keep track of split times
042215
Skill
Rope Climp (J-Hook/Rope Pulls)
Strength
Banded Bench Press 5-5-5-5-5
Clapping Pushups 5-5-5-5-5
MetCon
4 Rounds For Time of:
10 Pullups
15 Burpees
20 SA Snatches (35/55#)
042115
Skill
CTB Pullups
Strength
Reverse Lunge 20-20-20
MetCon
3 Rounds For Time of:
40 KB Swings (35/55#)
20 T2B
042015
Skill
Pistol Squats
MetCon
“The Ledge”
4 Rounds For Time of:
20 Pistol Squats
20 Box Hops (20/24″) w/Med Ball (14/20lbs)
20 Burpee Box Hops (24/30″)
20 Box Hops (30/36″)
041815
MetCon
‘Murph‘ (Click to view workout)
Mobility
Full Body
041715
MetCon
The True “Fight Gone Bad”
Wall Balls (W:14/9 M:20#/10′)
Sumo Deadlift High Pull (55/75#)
Box Hops (16/20″)
Push Press (55/75#)
Row (Calories)
Rest
*60s Stations (Run Time)
*5 Rounds
For Reps
041615
Clean Technique (‘The Pull’)
Lift
Pause Deadlift 10-10-10
Hang Squat Clean 1RM
Tire (Optional/Extra)
5 Flips
5 Sledge Hammer (Per Side)
*3 Sets NOT For Time
041515
Skill
Handstand/Headstand/HSPU (Kipping)
Strength
Deadlift 3-3-3-2-2-2-1-1-1
Sled (Optional/Extra)
5 x 100′ Drag Sprints
041415
Skill
Kipping Tempo/Control
3×10 Bar
3×10 Rings
Strength
Front Squat 3-3-3-2-2-2-1-1-1
Sled (Optional/Extra)
5 x 100′ Pull (Backwards)
041315
Muscle Up Progressions/Attempts
Strength
Split Jerk 3-3-3-2-2-2-1-1-1
Sled (Optional/Extra)
5 x 100′ Push Sprints
041115
MetCon
5 Minute AMRAP of:
10 Double Unders
1 HSPU
*Add 1 HSPU each round
3 Minute Rest
10 Minute AMRAP of:
15 KB Swings (35/55#)
5 Pushup/Row x 2 (30/50#)
3 Minute Rest
15 Minute AMRAP of:
Block Run (Short) w/Med Ball (14/20#)
10 Ring Dips
041015
MetCon
“Dawn”
100 Burpee To Plate
80 Power Cleans (55/75#)
60 OH Lunge Walk Steps (25/45#)
40 Pullups
20 Turkish Getups (15/30#)
5 Block Laps (50′ Bear Crawl Between Laps)
For Time
*45 Minute Time Cap
040915
Snatch Technique
-Starting Position/Creating Tension
-Positions #1/2/3
Mobility
Shoulders/Hips
Lift
Pause Snatch Grip Deadlift 10-10-10-10
Snatch Grip Deadlift 10-10-10-10
040815
Skill
Headstand/Handstand/HSPU
MetCon
21-15-9 For Time of:
Med Ball Clean Wall Balls (W:14/9 M:20#/10′)
Lateral Leap Burpees
CASHOUT: Partner Shuttle Sprints
040715
Skill
Kipping Technique (Rings/Bar)
MetCon
10 Minutes To Establish 3RM Back Squat
Immediately followed by:
20 Minute AMRAP of:
5 Power Cleans (115/185#)
13 Pushups
9 Box Hops (20/24″)
040615
Skill
Muscle Up Progressions (Transition)
MetCon
For Time
Buy In: 100 Double Unders
“Karen”
150 Wall Balls (W:14/9 M:20#/10′)
Cash Out: 100 Double Unders
040215
Clean and Jerk Mechanics
Mobility
Full Body
Lift
Clean and Jerk 1RM
040115
Snatch Technique
Mobility
Full Body
Lift
Snatch 1RM
033115
OH Squat Technique (Breathing)
Mobility
Ankles/Foot/Shoulders
Strength
OH Squat 1RM
033015
Open Gym/Recovery
Accessory
Deltoids/Rotator Cuff
Mobility
Group Stretch
Challenge
Situp Medicine Ball Toss (10/14#)
*3 Attempts
032815
Skill Saturday!!!
***Rope Climb***
Muscle Ups
Handstand
Strength
EMOTM 12 Minutes of:
-Max Pullups (Unbroken)
-Max Ring Dips (Unbroken)
*Alternate Minutes
032715
Thrusters/Rowing (Pace)
MetCon
Strength
Pause Back Squat 3 x 7-5-3 @ 80% 1RM
032615
HSPU/Kipping Technique
MetCon
21-18-15-12-9-6
KB Swings (35/55#)
*100′ Sprint Between Sets
For Time
Strength
BTN Push Jerk 1-1-1-1-1
*5 HSPU Between Sets
032515
MetCon
3 Rounds For Time of:
15 Thrusters (65/95#)
15 Burpee Box Overs (20/24″)
Strength
Death By Front Squat (95/135#)
*From Rack
032415
MetCon
21-15-9 For Time of:
SA Snatches (50/70#)
Squat Cleans (65/95#)
Lift
Hang Pull/Hang Full Snatch x5
Pull/Snatch x5
032315
MetCon
“Annie”
For Time
50-40-30-20-10
Double Unders
Situps
Strength
OH Squat 2-2-2-2-2
032115
Skill
Muscle Up
MetCon
7 Minute AMRAP of:
5 HSPU
20 Double Unders
-Rest 3 Minutes
7 Minute AMRAP of:
5 Pushups
20 Double Unders
-Rest 3 Minutes
7 Minute AMRAP of:
5 Ring Dips
20 Double Unders
032015
HSPU Technique
Clean Technique
MetCon
Open 15.4 (Click to view)
Strength
Weighted Bench Lunges 10-10-10-10 (Per Side)
031915
Rebound Box Hop Technique
MetCon
20 Minute AMRAP of:
5 DB Hang Squat Clean Thruster (20/30#)
10 Box Hops (20/24″)
15 Cal Row
Accessory
Straight Leg Deadlift 5-5-5
RDL 3-3-3
Deadlift 1-1-1
031815
Mobililty
Full Body
MetCon
“Sean”
Ladder 10-1 For Time of:
Body Weight Bench Press
3/4 Body Weight Front Squat
1/2 Body Weight Power Snatch
031715
Snatch Technique
Lift
Hang Full Snatch 3-3-3-3
Pos #1/2/3 Series 1-1-1-1-1-1-1-1
Full Snatch 10-10-10
031615
Kipping T2B Technique
MetCon
9 Minute AMRAP of:
3 Hang Squat Cleans (95/135#)
3 T2B
*Increase by 3 reps each round
Strength
OH Squat 4-4-4-4-4
CASHOUT: 1000m Row
031415
Mobility
Thoracic Spine/Pecs/Hip Aductors/Delts
MetCon
100 Double Unders
75 Pushups
50 HSPU
25 Ring Dips
*20 Minute Time Cap
031315
Open 15.3 Mechanics/Technique/Tactics
MetCon
Open 15.3 (Click to view)
Strength
Back Squat 5-4-3-2-1
CASHOUT: 1000m Row
031215
Split Jerk Technique (Split)
MetCon
“Danny”
20 Minute AMRAP of:
30 Box Hops (20/24″)
20 Push Press (75/115#)
30 Pullups
Lift
Split Jerk 3-3-3-1-1-1
031115
Mobility
Feet/Lower Leg/Hip/Groin
Skill
Front Rack/Neutral Squat Position
Strength
Front Squat 1RM
031015
Accessory
Deltoids/Rotator Cuff
MetCon
15 Minute AMRAP of:
15 Box Hops (24/30″)
12 Push Jerk (75/115#)
9 Wall Balls (W:14/9 M: 20#/10′)
Lift
Snatch Balance 1RM
EMOTM 5 Minutes of:
-Hang Snatch Pull
-Snatch Pull
030915
MetCon
10-1 For Time of:
Burpees
KB Swings (35/55#)
Broad Jumps (4/6′)
Strength
OH Squat 6-6-6-6-6
CASHOUT: 500m Row Sprint
030715
Mobility
Full Body
MetCon
“Reverse Fifty”
50 Double Unders
50 Burpees
50 Wall Balls (W:14/9 M: 20/10′)
50 Back Extensions
50 Push Press (35/45#)
50 K2E
50 Walking Lunge Steps
50 Kettlebell Swings (35/55#)
Jumping Pullups
Box Hops (20/24″)
For Time
030615
MetCon
Open 15.2
Strength
Deadlift 1RM
***Choice of either Strength or Metcon
030515
MetCon
For Time
60 Calorie Row
50 Pistol Squats
40 Pull Ups
30 Ring Dips
20 OTB Burpees (20/24″)
Accessory
3×5 Strict Deficit Pushups
3×5 Strict HSPU
3×5 Strict Ring Dips
030415
Skill
Pistol Squat
MetCon
Drop Ladder 10-1 For Time of:
Front Squats (115/185#)
Box Hops (24/30″)
Strength
Bench Press 7-7-5-5-3-3
030315
Skill
Power Snatch
EMOTM 10 Minutes of:
-2 Hang Power Snatch
-2 Snatch Drop
Strength
Back Squat 1 RM
030215
OHS Technique
MetCon
For Reps
:00 – 1:00
Med Ball Slams
1:00-3:00
Med Ball Cleans
3:00-6:00
Wall Balls (W:14′ M: 20′)
6:00-10:00
Med Ball Situps
10:00-15:00
OH Med Ball Lunge Walk
(W:14lbs M: 20lbs)
Strength
OHS 8-8-8-8-8
022815
Mobility
Forearms/Delts/Chest/Triceps
Skill
Ring Dip/HSPU/Pushup
MetCon
“JT”
21-15-9 For Time of:
HSPU
Ring Dips
Pushups
022715
Open 15.1 Movement Standards/Tactics (Rx/Scaled)
MetCon
Open 15.1
022615
Mobility
Hamstrings/Hips
Strength
Back Squat 5-5-5-5
Deadlift 3-3-3-3
Mobility
Hamstrings/Hips
022515
Skill
Back Rack
Power Snatch Technique
Strength
BTN Push Jerk 4-4-4-2-2-2
MetCon
“Isabel”
For Time
30 Snatches (95/135#)
022415
Strength
Back Squat 5-5-5-5
Deadlift 3-3-3-3
MetCon
9 Minute AMRAP of:
3 Bar Facing Burpees
3 Power Cleans (95/135#)
-Increase by 3 Reps each round
022315
Strength
Front Squat 2-2-2
Walking Lunge (Front Rack) 10-10-10
MetCon
15 Minute AMRAP of:
10 T2B
12 Wall Balls (W:14/9 M:20#/10′)
15 Box Hops (20/24″)
022115
Skill
Muscle Ups/Handstand Walks
MetCon
21-15-9-15-21 For Time of:
SDHP (65/95#)
Box Hops (24/30″)
022015
Chalk Talk
Footwear/Accessories
Skill
Snatch Tempo/Technique
Burpee Technique
MetCon
Open 13.1
021915
Strength
Back Squat 5-5-5-5
Deadlift 3-3-3-3
Skill
KB Swing Technique (Russian, American, Snatch)
MetCon
50-40-30-20-10 For Time of:
KB Swings (35/55#)
Situps
021815
Mobility
Shoulders/Ankles
MetCon
3 Rounds For Time of:
“Helen”
400m Run
21 KB Swings (35/55#)
12 Pullups
Strength
Push Press 1RM
021715
Strength
Back Squat 5-5-5-5
Deadlift 3-3-3-3
MetCon
7 Rounds For Time of:
7 T2B
7 Box Hops (20/24″)
7 Push Press (75/115#)
021617 (Holiday)
Coaches Choice
021415
Mobility
Hamstrings/Posterior Chain
Strength
Reverse Barbell Lunges 10-10-10-10
MetCon
For Time:
500′ Bear Crawl
50 Burpees
5 Bear Complex (135/185#)
021315
Skill
Snatch Technique (Tempo/Reset)
Double Unders (Pace)
MetCon
A. Open 11.1, 14.1
Rest 3 Minutes
B. Open 12.1 (Modified)
021215
Mobility
Quads/Hams/Hip/Ankles/Lumbar
Strength
Front Squat 5-5-5-5
Deadlift 3-3-3-3
Mobility
Full Body
021115
Lift
Shoulder to Overhead – Technique/Control/Speed
EMOTM 8 Minutes:
-Press
-Push Press
-Push Jerk
-Split Jerk
NOTE: All overhead movements will be touch and go meaning that neutral becomes top position.
MetCon
“Cindy”
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
021015
CROSSFIT
Strength
Front Squat 5-5-5-5
Deadlift 3-3-3-3
MetCon
250m Row
60s Rest
500m Row
120s Rest
750m Row
180s Rest
1000m Row
For Time
020915
Strength
Back Squat 2-2-2
Back Squat Jump 4-4-4-4
MetCon
4 Rounds For Time of:
5 Full Snatches (95/135#)
15 Wall Balls (W: 14/9 M: 20#/10′)
25 Double Unders
020715
Mobility
Shoulders
Skill
Handstand
MetCon
“The Wall”
21-15-9 For Time of:
Handstand Pushups
Wall Walks
Shoulder Taps (Per Side)
020615
Mobility
Full Body Group Stretch
Skill
OH Squats (Speed)
T2B (Speed)
MetCon
A. Open 14.2
Rest 5 Minutes
B. Open 13.4
020515
Strength
Front Squat 5-5-5-5
Deadlift 3-3-3-3
MetCon
12 Minute AMRAP of:
5 HSPU
7 Box Hops (20/24″)
9 KB Swings (35/55#)
020415
Lift
Snatch Technique (10-15 Minutes)
EMOTM 12 Minutes:
-2 Power Snatch/1 Hang Power Snatch (Even)
-2 Full Snatch/1 Hang Full Snatch (Odd)
MetCon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pullups
020315
Strength
Front Squat 5-5-5-5
Deadlift 3-3-3-3
MetCon
10 Rounds For Time of:
3 Power Cleans (155/205#)
6 Pull-ups
9 Wall Balls (W: 14/9 M: 20#/10′)
020215
Strength
Back Squat 10-8-6-4-2
CASHOUT: 50 Barbell Box Hops (W: 20/35 M: 24″/45#)
MetCon
100 OH Squats (65/95#)
*On Every Minute Perform 1 Wall Walk
013115
Mobility
Shoulders/Rotator Cuff
MetCon
“The Forks”
In a partner relay complete for time:
5 Push Press (95/135lbs)
10 Power Cleans (95/135lbs)
15 Front Squats (95/135lbs)
20 Thrusters (95/135lbs)
15 Front Squats (95/135lbs)
10 Power Cleans (95/135lbs)
5 Push Press (95/135lbs)
013015
Mobility
Groin/Hips/Spine
Skill
Handstand Walk
MetCon
CrossFit Games Open 14.3
8 Minute AMRAP of:
10 Deadlifts (95/135#)
15 Box Hops (20/24″)
15 Deadlifts (135/185#)
15 Box Hops (20/24″)
20 Deadlifts (155/225#)
15 Box Hops (20/24″)
25 Deadlifts (185/275#)
15 Box Hops (20/24″)
30 Deadlifts (205/315#)
15 box jumps, 24-inch
35 Deadlifts (225/365#)
15 Box Hops (20/24″)
CASHOUT: Sprints/Fronts Squats
012915
Lift
Pause Split Jerk 3-3-3-3
Hang Squat Clean 3-3-3
MetCon
“Grace”
30 Clean and Jerks (95/135#)
CASHOUT: Row Sprints
012815
Strength
Strict Press 3-3-3-3-3
Banded/Accessory Press 5-5-5
MetCon
“Nasty Girls”
3 Rounds For Time of:
50 Air Squats
10 Hang Cleans (95/135#)
7 Muscle Ups
012715
Lift
Snatch Balance 5-4-3-2-1
EMOTM 5 Minutes:
-Hang Snatch
-Full Snatch
MetCon
50 KB Swings (1/1.5 Pood)
40 Pull Ups
30 T2B
20 Burpees
30 T2B
40 Pullups
50 KB Swings (1/1.5 Pood)
012615
Strength
Bear Complex 1-1-1-1
-Power Clean
-5 Front Squats
-Split Jerk
-10 Back Squats
-Split Jerk
MetCon
5 Rounds For Time of:
10 Burpee Deadlifts (50/70#)
200′ Farmer Carry (50/70#)
10 Chinups
012415
Strength
DB Bear Complex
-5 Deadlift
-5 Hang Power Cleans
5 Push Press
5 Front Squats
*5 Sets
MetCon
Complete 3 Rounds For Time of:
200m Row
40 Pullups
200m Row
40 Pushups
200m Row
40 Situps
200m Row
40 Air Squats
012315
Strength
1-1/4 Front Squat 6-6-6
Single Leg Box Hop 1RM (Each Leg)
MetCon
21-18-15-12-9-6-3 For Time of:
Thrusters (65/95#)
Bar Facing Burpees
012215
Lift
Hang Power Clean (Speed) 8-8-8
Hang Power Clean (Strength) 2-2-2
MetCon
20-30-20 For Time of:
Wall Balls (W:14/9 M: 20#/10′)
T2B
012115
Strength
A. EMOTM 10 Minutes:
5 Push Press (75/115#)
1 Strict HSPU
B. EMOTM 6 Minutes:
5 BTN Push Press (95/135#)
MetCon
“Elizabeth”
21-15-9 For Time of:
Cleans (95/135#)
Ring Dips
012015
Mobility
Feet/Ankles
Lift
Pause Snatch Complex 2-2-2-2-2
Block Snatch 3-3-3-3-3
High Hang Snatch 3-3-3-3-3
011915
Strength
Back Squat 3RM
Pause Front Squat 5-5-5
Broad Jump 1RM (3 Attempts)
MetCon
21-15-9 For Time of:
SA Snatches (50/70#)
Row For Calories
011715
Mobility
Full Body
MetCon
“The Exchange”
In Partners Complete For Time:
100 Goblet Squats (1/1.5 Pood)
25 Partner Deadlifts (250/315#)
100 KB Swings (1/1.5 Pood)
25 Partner Deadlifts (250/315#)
100 KB Snatches (1/1.5 Pood)
25 Partner Deadlifts (250/315#)
100 KB SDHP (1/1.5 Pood)
25 Partner Deadlifts (250/315#)
011615
Mobility
Shoulders/Traps/Triceps
Hips/Ankles
Skill
Muscle Up Progressions
Strength
Front Squat 20RM
MetCon
8 Minute AMRAP of:
3 Thrusters (65/95#)
3 Pullups
6 Thrusters (65/95#)
6 Pullups
9 Thrusters (65/95#)
9 Pullups
*Increase each movements by 3 reps each round
011515
Lift
Clean and Jerk 1RM
MetCon
For Time:
60 Burpees
50 T2B
40 Pistols
30 KB Swings (35/55#)
20 CTB Pullups
011415
Strength
Strict Press 3RM
Push Press 1RM
MetCon
Drop Ladder 10-1 For Time of:
Back Squats (155/225#)
HSPU
*Squats are performed off the rack
011315
Lift
Hang Squat Snatch 3RM
MetCon
“Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
011215
Strength
Front Squat 3RM
Back Squat 4-4-4
MetCon
For Time
50 Double Unders
10 Power Snatches (65/95#)
40 Double Unders
10 Power Snatches (65/95#)
30 Double Unders
10 Power Snatches (65/95#)
20 Double Unders
10 Power Snatches (65/95#)
10 Double Unders
10 Power Snatches (65/95#)
011015
Strength
Snatch Grip Deadlift
8-8-8-8
MetCon
“Portage”
1000′ OH Lunge Walk (25/45#)
For Time
010915
Mobility
Quads/Hips/Hamstrings/Shoulders
Skill
Handstand/Handstand Walk
Metcon
“Death By Front Squat”
1st Minute – 1 Front Squat (95/135#)
2nd Minute – 2 Front Squats
3rd Minute – 3 Front Squats
4th Minute – 5 Front Squats
*Until failure
CASHOUT: 50′ Shuttle Sprints/Handstand Hold (Partners)
010815
Strength
Split Jerk/BTN Split Jerk 2-2-2-2-2
Clean Pulls 1-1-1-1-1
Clean Complex x 3
High Hang Power Clean
Hang Power Clean
Power Clean
High Hang Squat Clean
Hang Squat Clean
Squat Clean
MetCon
For Time:
100 Box Hops (20/24″)
100 Tuck Jumps
100 Double Unders
010715
Strength
Pause Back Squat 10×3 @ 65-75% 1RM
*5 Second Pause
MetCon
15 Minute AMRAP of:
15 Push Press (75/115#)
15 Wall Balls (W: 14/10 M: 20#/10′)
15 CTB Pullups
010615
Mobility
Hips/Shoulders/Ankles
Accessory
Shoulders/Rotator Cuff Series
Strength
OH Squat 5-5-5-5-5
Lift
Snatch Pull (@ 100% 1RM) 1-1-1-1-1
Snatch Complex x 5
High Hang Snatch
Hang Snatch
Snatch
Snatch Balance
OH Squat
010515
Strength
Bench Press 5-5-5-3-3-3
*5 Weighted/Banded Pushups After Each Set
MetCon
21-15-9 For Time of:
OH Squats (95/135#)
T2B
010215
Skill
Muscle Ups
Strength
Front Squat 1RM
MetCon
12 Minute AMRAP of:
150 Wall Balls (W:14/9 M:20#/10′)
90 Double Unders
30 Muscle Ups
123014
Mobility
Quads/Hips/Ankles
Strength
Back Squat 1RM
MetCon
“Filthy Fifty”
50 Box Hops (20/24″)
50 Jumping Pullups
50 KB Swings (25/35#)
50 Steps Walking Lunge
50 Knees2Elbows
50 Push Press (35/45#)
50 Back Extensions
50 Wall Balls (W: 14/9 M: 20#/10′)
50 Burpees
50 Double Unders
For Time
122914
Strength
Barbell Step Ups (16/20″) 10-10-10
Lift
Clean Pulls 2-2-2
Hang Squat Clean 2-2-2
Metcon
8 Minute AMRAP of:
30 Double Unders
10 HSPU
122714
Strength
Bench Press 10-8-6-4-2
Weighted Pushups 5RM
MetCon
21-15-9 For Time of:
SA Snatches Per Arm (35/55#)
Turkish Getups (35/55#)
122414
“The 12 Days of Christmas”
12 Pushups
11 Lunge Jumps (Per Side)
10 Wall Balls (W: 14/9 M: 20/10)
9 Pullups/Ring Rows
8 Box Hops/Step Ups (20/24″)
7 Burpees
6 KB Swings (55/70#)
5 Ring Dips/Bench Dips
4 Single Arm Snatches (50/70#)
3 Wall Walks
2 Turkish Getups
1 x 500m Row Sprint
*List Repeat For Time
122314
Strength
Back Squat 5-5-5
Front Squat 3-3-3
EMOTM 6 Minutes:
-5 Klokov Press (75/115#)
MetCon
18 Minute AMRAP of:
15 Box Hops (20/24″)
12 Push Press (75/115#)
9 T2B
122214
Strength
Press 4-4-4
Push Press 3-3-3
Push Jerk 2-2-2
Split Jerk 1-1-1
MetCon
“Mary”
20 Minute AMRAP of:
5 HSPU
10 Pistols
15 Pullups
121914
Skill
Handstand/Handstand Pushups
Lift
Bear Complex 1RM
-Squat Clean Thruster
-Back Squat
-BTN Split Jerk
*12 Minute Cap
Metcon
“Diane”
21-15-9 For Time of:
Deadlift (185/225#)
HSPU
121814
Strength
Back Squat 4-4-4
Front Squats 6-6-6
Lift
Snatch Technique
High Hang Full Snatch 5×5
Hang Full Snatch 5×5
Full Snatch 5×5
MetCon (Baseline)
1000m Row
121714
Strength
Deadlift 10-8-6-4-2
Split Jerk 1-1-1
MetCon
3 Rounds For Time of:
50 KB Swings (35/55#)
50 Pistol Squats
121614
Skill
Kipping (T2B)
Strength
Back Squat 6-6-6
Front Squat 4-4-4
Metcon
7 Rounds For Time of:
7 T2B
7 box Hops (24/30″)
121514
Strength
OH Walking Lunge 10 RM
*2-4 Sets
CASHOUT: 50 Weighted OH Situps
MetCon
“Fight Gone Bad”
Wall Ball (W: 14/9 M: 20#/10′)
SDHP (55/75#)
Box Jump (16/20″)
Push Press (55/75#)
Row (For Calories)
Rest 1 Minute
*3 Rounds For Total Reps
121314
Strength
RDL 5-5-5
Straight Leg Deadlift 8-8-8
MetCon
10-20-30-20-10 For Time of:
Burpees
Double Unders
Supplementary
3 x Max Over The Bar Hold
3 x Max Handstand Hold
121214
Mobility
Upper Body
Strength
Ring Dips – 5xMax
Ring Rows – 5xMax
Strict Dips – 3xMax
Strict Pullups – 3xMax
MetCon
10 Minute AMRAP of:
2 Deadlift (85/115#)
3 Hang Cleans (85/115#)
4 Push Jerk (85/115#)
5 Ground To Overhead (85/115#)
121114
Strength
Back Squat 5-5-5
Front Squat 7-7-7
Lift
Power Snatch Technique
*Pull/Catch
Power Snatch 2-2-2-2-2
MetCon (Baseline)
500m Row For Time
121014
Strength
Box Hop – 1RM
Lift
TnG Power Clean 3-3-3-3
MetCon
“Jackie”
For Time
1000m Row
50 Thrusters (35/45#)
30 Pullups
120914
Strength
Back Squat 7-7-7
Front Squat 5-5-5
Lift
*Take 7 minutes to work up to a heavy single for:
OH Squat
Snatch Balance
Full Snatch
MetCon
100 Burpee Pullups
*12 Minute Time Cap
120814
Strength
Strict Press 3-3-3-3
Push Press 5-5-5-5
MetCon
3 Rounds For Time of:
50′ OH Lunge Walk (14/20#)
25 Med Ball Cleans (14/20#)
10 Weighted Pistols (14/20#)
120614
Lift
Deadlift 5-5-5-3-3-3
CASHOUT: 25 Single Leg Box Hops (Per Side)
MetCon
In teams of 2 complete for time:
100 Wall Balls (W: 14/9 M: 20#/10′)
100 T2B
100 Burpees
100 Thrusters (35/45#)
120514
Mobility
Full Body (20 Minutes)
Skill
Kipping/Muscle Ups
MetCon
50-40-30-20-10 For Time of:
KB Swings (35/55#)
Air Squats
Tuck Jumps
120414
Strength
Back Squat 6-6-6
Front Squat 8-8-8
MetCon
20 Rounds For Time of:
1 Power Clean (135/185#)
2 HSPU
3 Box Hops (24/30″)
4 V-Ups (Strict)
Supplemental (Optional)
3 Rounds For Form of:
10 T2B
20/Side Russian Twist (35/45#)
60s Plank
120314
Lift
Split Jerk
2-2-2-2-2
Olympic Lifting
Power Shrugs 5-5-5
Clean Pulls 3-3-3
Clean Complex
Squat Clean
Position 2 Squat Clean
Position 3 Squat Clean
*5 Sets
120214
Mobility
Hips/Quads/Glutes (Roller/Ball)
Strength
Back Squat 3×8
Front Squat 3×6
MetCon
5 Rounds For Time of:
50 Double Unders
10 Power Snatches (65/95#)
120114
Lift
Push Jerk 5-5-5-5-5 (Increasing Weight)
Strength
EMOTM 6 Minutes of:
5-10 HSPU
MetCon
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
For Time
*20 Minute Time Cap
112914
Strength
Front Squat 6-6-6-6-6
*Max Hang L-Sit After Each Set
MetCon
15 Minute AMRAP of:
5 Plate Burpees (25/45)
10 Pistol Squats
5 Wall Walks
10 T2B
112814
Lift
Snatch Pulls 3-3-3 (WW)
OH Squat 5-5-5 (WW)
Snatch Balance 3-3-3 (WW)
Full Snatch 1 RM
MetCon
3 Rounds For Time of:
1000m Row
3 Minutes Rest
112714
Strength
Pause Deadlift 5-5-5-5-5
*5 second pause at the top of each lift, overhand grip
MetCon
21-15-9 of:
Medicine Ball Slams (14/20#)
Lateral Leap Burpees
Then immediately after,
9-15-21 of:
Wall Balls (14/9′, 20/10′)
Reverse Burpees
For Time
112614
Lift
*Each lift will be performed from back rack with snatch grip
Press 4-4-4
Push Press 3-3-3
Push Jerk 2-2-2
Split Jerk 1-1-1
Gymnastics
3 x Max Handstand Hold
MetCon
50 Squat Cleans (135/185#) For Time
112514
Strength
Back Squat 20RM (1-3 Sets)
Back Squat 3-3-3
MetCon
Ladder 10-1 For Time of:
SDHP (65/95#)
KB Swings (1.5/2 Pood)
CASHOUT: 25 Strict T2B
112414
Strength
EMOTM 10 Minutes
-5 Bench Press (135/185#)
CASHOUT: 50 Deficit Pushups
MetCon
30-50-30 For Time of:
Box Hops (20/24′)
Wall Balls (20#/10′, 14#/9′)
112214
Skill
Handstand
Strength
Push Press 5-5-5-5-5
Metcon
“Fran”
21-15-9 For Time of:
Thrusters (65/95#)
Pullups
112114
Strength
OH Lunge Walk Steps 10 RM (3-5 Sets)
Strict Press 5-5-5
Metcon
“Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
112014
Hip/Shoulder Mobility
Lift/Oly
Snatch Balance 3-3-3 (Working Weight)
OH Squat 5-5-5 (From Ground/Working Weight)
Power Snatch 3-3-3 (Heavy)
Full Snatch 1-1-1-1 (Heavy)
Supplemental
5×5 Weighted Strict Pull-ups
5×5 Weighted Strict Ring Dips
111914
Skill
Pistol Squats
Strength
Back Squat 5-5-5
Front Squat 5-5-5
MetCon
100 Thrusters (65/95#) For Time
*Every time you put down the bar, perform 10 Situps
111814
Shoulder Mobility/Accessory Work
Lift
Split Jerk 3-3-3-1-1-1
MetCon
“Death By Handstands and Pullups”
Minute 1 – 1 HSPU/1 Pullups
Minute 2 – 2 HSPU/2 Pullups
Minute 3 – 3 HSPU/3 Pullups
*Until failure within the minute
CASHOUT: Partner Shuttle Sprints/Weighted Plank
111714
Strength
Bench Press 1RM
CASHOUT: 50 Pushup Rows (20/30#)
MetCon
“Rowing Helen”
3 Rounds For Time of:
500m Row
21 KB Swings (1/1.5 Pood)
12 Pull-ups
111514
Banded Leg/Hip Mobility
Strength
Back Squat 3RM
MetCon
“Cindy”
20 Minute AMRAP of :
5 Pullups
10 Pushups
15 Squats
111414
Strength
Push Press 3RM
BTN Push Press 2RM
Metcon
Ladder 10-1 For Time of:
Ring Pushups
SA Snatches (35/55#)
111314
Skill
Handstand
Pistol Squats
Lift/Strength
OH Squat (From Ground)
10-10-10
Metcon
10 Rounds For a Time of:
10 Deadlift (95/135#)
10 Chest To Bar Pushups
*20 Minute Time Cap
111214
Lift
High Hang Squat Clean 3-3-3
Squat Clean 5-4-3-2-1
MetCon
A) 4x500m Row Sprints (60s Rest)
B) 8 Minute AMRAP of:
10 Handstand Pushups
200′ Sprint
111114
MetCon
“DT”
5 Rounds For Time of:
12 Deadlifts (105/155#)
9 Hang Power Cleans (105/155#)
6 Push Jerks (105/155#)
–5 Minute Rest
“Randy”
75 Snatches (55/75#) For Time
111014
Strength
Back Squat 5-5-5 (Heavy)
Front Squat 5-5-5 (Heavy)
Metcon
5 Rounds For Time of:
50′ OH Lunge Walk (35/45#)
21 Burpees
110814
Strength
Bench Press 8-8-6-6-4-4-2-2
*10 decline pushups IMMEDIATELY after each set
Metcon
21-18-15-12-9-6 of:
SDHP (65/95#)
Row For Calories
Accessory
100 Pull Togethers
50 DB Flies (Strict ROM)
100 Reachthroughs
110714
Mobility
Quads, Hamstrings, IT Band, Hip Ad/Abductors
Delts, Pecs, Triceps
Metcon
5 Rounds For Time of:
100′ Farmer Carry (1.5/2 Pood)
15 Dumbbell Hang Squat Cleans (30/50#)
200′ Sprint
CASHOUT: 5x150m Row Sprints (30s Rest)
110614
Lift
EMOTM 10 Minutes of:
Hang Snatch Pull
Hang Power Snatch
Snatch Balance
Strength
EMOTM 6 Minutes of:
15 Pushups
15 Ring Dips
*Alternate Minutes
MetCon
3 Minute AMRAP of:
2 Squat Cleans (185/135)
2 Bar Facing Burpees
-60s Rest
3 Minute AMRAP of:
2 Squat Cleans (185/135)
20 Double Unders
-60s Rest
3 Minue AMRAP of:
2 Squat Cleans (185/135)
2 Reverse Burpees
110514
Accessory
Pull Aparts x3 (10)
Shoulder Raise Combination (10)
Rotator Cuff x2 (10)
Skill
Tennis Ball Throw (L/R)
Handstand/Handstand Hold/Handstand Walk
Metcon
“Karen”
150 Wall Balls For Time
*M (20lbs/10′) W (14lbs/9′)
110414
Lift
Hang Power Clean 3-3-3-3
Power Clean 1-1-1-1
Metcon
21-15-9 for time of:
KB Swings (1.5/2Pood)
Burpees
*On every minute perform 10 double unders
110314
Lift
Deadlift 8-8-8-8-8
Deficit Deadlift 3-3-3
Metcon
“Brenton”
100′ Bear Crawl
100″ Broad Jumps
*Every 5th jump you are to perform 3 Burpees
River City Strength and Conditioning 