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
St