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)

*Compare To 061620*

071320

Strength

Tempo Front Squat 4×5 (5s↓, 2s Bottom Hold, Explosive Accent)

MetCon

500m Row

21 Hang Power Snatch (75/115#)

500m Row

15 Hang Power Snatch (95/135#)

500m Row

9 Hang Power Snatch (105/155#)

071120

Lift (Mechanics/Light)

EMOTM 10 Minutes of:

2-Position Squat Clean + Jerk (2)

MetCon

5 Rounds For Time of:

400m Run

6 Front Squats (125/185#)

071020

MetCon

In Teams of 2 Complete For Time:

100 Bench Press (95/135#)

100 Pushups

100 T2B

100 Situps

100 SA Alternation Hang DB Clean & Jerk (35/50#)

100 Single DB Box Step Ups (W:20″/35# M:24″/50#)

Accessory (Mobility)

Group Stretch (~20 Minutes) – Coach Led

070920

Strength

Deadlift 4-4-4-4-4 (Ascending)

Gymnastics

i) EMOTM 7 Minutes of:

40′ HSW

ii) EMOTM 7 Minutes of:

14 Pistol Squats (7/Side NON Alternating)

070820

MetCon

0:00-4:00

“Light Grace”

30 Clean & Jerks (65/95#)

4:00-10:00

3 Rounds of:

4 BMU

8 Bar Facing Burpees

10:00-18:00

4 Rounds of:

6 Thrusters (65/95#)

12 Calories Assault Bike OR Ski Erg

18:00-28:00

5 Rounds of:

8 SDHP (65/95#)

16 Wall Balls (W:14/9 M: 20#/10′)

070720

Lift

6 Sets (Ascending Weight) of:

Snatch Pull + Power Snatch + Squat Snatch + OH Squat + Snatch Balance

MetCon

7 Minute AMRAP of:

30 Double Unders

6 HSPU

070620

Strength

Temp Back Squat 4×5 (5s↓, 2s Bottom Hold, Explosive Accent)

MetCon

For Time:

750m Row

50 Push Press (Bar)

25 CTB Pullups

50 Push Press (Bar)

750m Row

070420

Strength

“Bro Sesh”

i) EMOTM 8 Minutes of:

40s MAX Reps SA DB Bench Press (Switch Arms Every Minute)

ii) EMOTM 8 Minutes of:

40s MAX Reps BB Bicep Curls

iii) EMOTM 8 Minutes of:

 40s MAX SA Bent Over DB Rows (Switch Arms Every Minute)

iv) EMOTM 8 Minutes of:

40s MAX Reps BB Skull Crushers

v) EMOTM 8 Minutes of:

Odd: 40s MAX Pushups

Even: 40s MAX Ring Rows

*Weights Are ATHLETE’S CHOICE*

070320

Lift (Technique – Light)

i) EMOTM 10 Minutes of:

Snatch Pull (2) + Hang Power Snatch (2)

ii) EMOTM 10 Minutes of:

Snatch High Pull (2) + High Hang Squat Snatch (2)

iii) EMOTM 10 Minutes of:

Squat Snatch (2) + Snatch Balance (2)

070220

Strength

i) Push Press 6-6-6-4-4-4 (Ascending)

*After Each Set Perform 5/Side Leaning Lateral Raise*

ii) Deadlift 12-12-12-12 (Ascending)

063020

Lift

6 Sets (Ascending Weight) of:

Clean Pull + Power Clean + Squat Clean + Front Squat + Jerk (2)

Accessory

5 Sets (Ascending Weight) of:

60s Weighted Plank

062920

Strength

OH Squat 6-6-6-4-4-4 (Ascending)

MetCon

[15-12-9] x2

KB Swings (1.5/2 Pood)

Box Hops (20/24″)

062720

MetCon

In Teams Of 2 Complete For Time:

1000m Row (250m/Person)

30 Synchro Thrusters (65/95#)

1000m Row (250m/Person)

40 Synchro Hang Power Cleans (65/95#)

1000m Row (250m/Person)

50 Synchro Bar Facing Burpees

1000m Row (250m/Person)

60/Side Synchro Plank Shoulder Taps

1000m Row (250m/Person)

70 Synchro Air Squats

150 Double Unders (Each)

Accessory

Group Stretch – Coach Led

062620

Strength

i) Block Bench Press 6-6-4-4-2-2 (Ascending)

ii) Bench Press 2xMAX Reps (95/135#)

MetCon

2 Rounds For Time of:

800m Run

50 Wall Balls (W:14/9 M:20#/10′)

062520

Plyometrics

Superset 5 Sets of:

5 Seated Box Hops (Ascending Height)

5/Side Super Mario Jumps (Counterbalance Focused)

5 Broad Jumps (MAX Distance)

MetCon

3 Rounds For MAX Reps of:

5 Minute AMRAP of:

6 Pullups

8 Situps

6 High Pulls (45/65#)

8 V-Ups

-2 Minute Rest BETWEEN Rounds-

062420

MetCon

3 Rounds For Time of:

21 Calories Assault Bike

15 Back Squats (125/185# – From The Floor)

9 Strict HSPU

Gymnastics

EMOTM 15 Minutes of:

Min 1: 40′ HSW

Min 2: 5-10 Strict Ring Dips

Min 3: 25/Side Pike Over Pylon

*Repeat 5 Times*

062320

Lift

Snatch

3×3 (Across)

3×2 (Across)

5×1 (Ascending)

062220

Strength

Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)

MetCon

8 Minute AMRAP of:

8 S2OH (105/155#)

8 T2B

062020

MetCon

In Teams Of 2 Complete For Time:

120 Burpees

120 KB Swings (1/1.5 Pood)

120 KB Goblet Squats (1/1.5 Pood)

120 KB SDHP (1/1.5 Pood)

120 KB Situps

120 Calories Assault Bike/Rower/Ski Erg

RULES:

-While 1 Partner Works, 1 Partner Runs 400m

-Can Be Partitioned

-Try To NOT Share Equipment/Clean Equipment AS NEEDED

061920

Strength

Back Rack Reverse Lunge 4×8 (Ascending)

MetCon

4 Rounds For Time of:

75 Double Unders

12 OH Squats (75/115#)

12 Pushups

061820

Strength

Seated Strict Press 5×5 (Ascending)

Gymnastics

EMOTM 14 Minutes of:

Odd: 4-7 Strict Pullups

Even: 4-7 Strict Handstand Pushups

MetCon

90s MAX Calories Assault Bike

061720

MetCon

For Time

750m Row/Ski Erg

Followed By:

21-15-9 of:

SA Hang DB Snatch – R (35/50#)

SA Hang DB Snatch – L (35/50#)

Lateral Burpees

Followed By:

750m Row/Ski Erg

Followed By:

21-15-9 of:

SA DB Thruster – R (35/50#)

SA DB Thruster – L (35/50#)

DB Facing Burpees

Followed By:

750m Row/Ski Erg

061620

Lift

Clean & Jerk

3×3 (Across)

2×2 (Across)

5×1 (Ascending)

061520

Strength

Front Squat 6×3 (Ascending)

MetCon

2 Rounds For Time of:

35 Wall Balls (W: 14/9 M: 20#/10′)

20 Power Cleans (75/115#)

10 Med Ball Pistol Squats (14/20#)

5 Ring Muscle Ups

061320

MetCon

4 Rounds For Time of:

400m Run

60 Double Unders/120 Skips/60 Jumping Jacks

40 Situps

20 Straight Arm Burpees

Mobility

Coaches Choice

061220

Strength

i) EMOTM 10 Minutes of:

10 Bent Over Rows (85/125#)

ii) EMOTM 10 Minutes of:

10 Bench Press (85/125#)

MetCon

15-12-9 For Time of:

Deadlifts (165/245#)

KB Swings (1.5/2 Pood)

Deficit Pushups

061120

MetCon

“Death By…”

1 Bar Muscle Up + 4 Box Overs (20/24″)

*Add 1 Box Over Each Minute Until Failure*

Gymnastics

EMOTM 12 Minutes of:

Odd: 40′ HSW

Even: 30s L-Sit Hold

061020

Strength

Back Squat 10-10-8-8-6-6-4-4-2-2 (Ascending)

MetCon

For Time:

80 Calories Assault Bike OR 100 Calories SE OR 120 Calories Rower

060920

Strength

Push Press 5×5 (Ascending)

MetCon

10 Rounds For Time (Including Rest) of:

8 Power Snatch (65/95#)

8 Bar Facing Burpees

60s Rest

060820

Lift

Power Clean + Front Squat 6×1 (Ascending)

MetCon

4 Rounds For Time of:

12 T2B

7 SA Hang DB Clean & Jerk – L (50/70#)

7 SA Hang DB Clean & Jerk – R (50/70#)

060620

MetCon

5 Rounds For MAX Reps of:

60s Calories Rower/Assault Bike/Ski Erg

60s KB Swings (1/1.5 Pood)

60s HSPU

60s V-Ups

60s SA Hang KB Snatch (1/1.5 Pood – Alternate Every 5 Reps)

60s Rest

Accessory

Shuttle Sprint Pyramid

060520

Lift

Split Jerk 2-2-2-1-1-1 (Ascending)

MetCon

For Time:

75 Double Unders

25 Thrusters (65/95#)

60 Double Unders

20 Thrusters (65/95#)

45 Double Unders

15 Thrusters (65/95#)

30 Double Unders

10 Thrusters (65/95#)

15 Double Unders

5 Thrusters (65/95#)

060420

Strength

Deadlift 5×5 (Ascending)

MetCon

14 Minute AMRAP of:

9 Pullups

12 SA DB S2OH – L (35/50#)

12 SA DB S2OH – R (35/50#)

15 Box Hops (20/24″)

060320

Lift

EMOTM 12 Minutes of:

3-Position Snatch Wave

MetCon

3 Rounds For Time of:

30 Calorie Row

30 Hang Power Cleans (65/95#)

30 Pushups

060220

Strength

Back Squat 6×3 (Ascending)

MetCon

21-15-9 For TIme:

Wall Balls (W: 14/10 M: 20#/10′)

Burpees

060120

MetCon

For Time:

50 Burpees

50 Air Squats

40 Burpees

40 Pushups

30 Burpees

30 Situps

20 Burpees

20 V-Ups

10 Burpees

10/Side Split Squat Jumps (MAX HEIGHT)

180s Wall Sit

180s Plank (Elbows)

053020/053120

MetCon (Steady State Cardio)

For Time:

Walk OR Run 5km

052920

Strength (Muscular Endurance)

On Every 10th Minute For 50 Minutes Perform:

15 Weighted Glute Bridge (Barbell)

10/Side Renegade Rows (DB/KB/Household Object)

15 Weighted Situps (Anchored – Barbell)

10/Side SA Shrugs (DB/KB/Household Object)

15 Skull Crushers (Barbell)

10/Side SA SL RDL (DB/KB/Household Object)

15 Bicep Curls (Barbell)

10/Side Seated Strict Press (DB/KB/Household Object)

052820

MetCon (Barbell/DB/KB/Household Object)

EMOTM 30 Minutes of:

2 HSPU/Decline Pushups

4 Deadlifts (95/135) OR 8 Deadlifts (Empty Bar/DB/KB/Household Object)

6 Air Squats

Accessory

EMOTM 12 Minutes of:

Odd: 12 Pistol Squats OR 6/Side Bulgarian Lunges

Even: 30-45s Headstand/Teddy Bear Stand/Plank

052720

Lift

i) EMOTM 20 Minutes of:

Barbell + Weights: Snatch

Empty Barbell: 3-Position Snatch

Broomstick/Hockey Stick: 3-Position Snatch + Snatch Balance (2)

ii) EMOTM 20 Minutes of:

Barbell + Weights: Clean & Jerk

Empty Barbell: 3-Position Clean + Jerk

Broomstick/Hockey Stick: 3-Position Clean + Jerk (3)

iii) Pause Back Squat

Barbell + Weights: 5×3 (3s Pause)

Empty Barbell: 5×5 (7s Pause + Jump)

Broomstick/Hockey Stick: 5×7 (10s Pause + Jump)

052620

MetCon (Barbell/KB/DB/Household Object/Rope)

i) EMOTM 18 Minutes of:

Min 1: 15 Muscle Snatch (Barbell)/15 SA DB Snatch OR 15 Hang KB Snatch – Switch Arms Every Round

Min 2: 10 Burpees

Min 3: 5 Turkish Getups (Barbell/DB/KB/Household Object – Switch Arms Every Round)

*Repeat 6 Times*

ii) 4 Rounds For Time of:

100 Single Skips

75 Backwards Skips

50 Double Unders

25 Crossovers

No Rope? No Problem!  Go for a 15 Minute Jog, 2 Minutes FORWARDS, 1 Minute BACKWARDS x5

052520

Lift (Barbell/Weights/Broomstick/Hockey Stick)

EMOTM 12 Minutes of:

►Barbell + Weights: Power Clean (2) + Hang Power Clean (2) + Push Press (2)

►Empty Barbell: Muscle Clean (3) + Hang Muscle Clean (3) + Strict Press (2)

►Broomstick/Hockey Stick: Power Clean (3) + Hang Power Clean (3) + Push Press (3)

MetCon (Barbell/DB/KB/Household Object/Pullup Setup)

10 Rounds For Time of:

12 Front Rack Lunges

10 Pullups

052320/052420

MetCon

For Time:

Option #1 – Empty Barbell

2500m Run/Row/Ride/Skateboard/Rollerblade

25 Hang Muscle Cleans

25 Front Squats

25 Strict Press

25 Front Squats

25 Hang Muscle Cleans

2500m Run/Row/Ride/Skateboard/Rollerblade

Option #2 – Kettlebell/Dumbbell

For Time:

2500m Run/Row/Ride/Skateboard/Rollerblade

15 Hang Clean – L

25 SA Front Squat – L

20 SA Strict/Push Press – L

20 SA Strict/Push Press – R

25 Front Squat – R

15 Hang Clean – R

2500m Run/Row/Ride/Skateboard/Rollerblade

052220

Strength (DB/KB/Household Object)

EMOTM 8 Minutes of:

Odd: 30s Bent Over Row – L

Even: 30s Bent Over Row – R

Lift (Barbell/Weights/Broomstick/Hockey Stick)

EMOTM 8 Minutes of:

►Barbell + Weights: 4 TnG Squat Snatch

►Empty Barbell: 6 TnG Squat Snatch

►Broomstick/Hockey Stick: 8 TnG Squat Snatch

MetCon (Barbell/DB/KB/Household Object)

“Barbell Karen”

For Time:

150 Thrusters (Empty Barbell)

052120

MetCon (Rope/Chair/Ledge)

75 Double Unders/Jumping Jacks

75 Air Squats

60 Double Unders/Jumping Jacks

60 Plank Jumps (Elbows)

45 Double Unders/Jumping Jacks

45 Bench Dips

30 Double Unders/Jumping Jacks

30 Plank Up Downs (15/Side)

15 Double Unders/Jumping Jacks

15 Reverse Burpees

Accessory

EMOTM 12 Minutes of:

Odd: 6-12 HSPU

Even: 20/Side Wide Leg Pike Over Object

052020

Lift (Broomstick/Hockey Stick)

EMOTM 10 Minutes of:

High Hang Squat Clean (3) + Pause Split Jerk (3)

MetCon

6 Rounds For MAX Reps of:

3 Minute AMRAP of:

6 HR Pushups

8 Alternating Lunge Jumps

10 V-Ups

-1 Minute Rest-

051920

Strength (Barbell/Weights/KB/DB/Household Object)

6 Sets of:

Option #1 – 60s Floor Press (95/135#)

Option #2 – 60 Floor Press (Empty Barbell)

Option #3 – 60s SA Glute Bridge DB Press (KB/DB/Household Object – Switch Arms Each Round)

-2 Minutes Rest-

MetCon (Barbell/Weights/Broomstick/Hockey Stick)

20 Minute AMRAP of:

200m Run (60s Jog/Walk)

16 OH Squats (65/95)/20 OH Squats (Barbell)/24 OH Squats (Broom Stick/Hockey Stick)

8 Bar Facing Burpees

051620/051720

MetCon

i) “Griff”

For Time:

800m Run

400m Run Backwards

800m Run

400m Run Backwards

–> Wear A Weight Vest If You Have One <–

ii) For Time:

21-15-9 For Time of:

Straight Arm Burpees

Tuck Jumps

[3 Minute Cap – GOOD LUCK!!!]

iii) For Time:

200 Situps

*On Every Minute Starting At 0:00 Perform 10 Plank Out/In Jumps (Elbows)*

051520

Lift (Barbell/Weights/Broomstick/Hockey Stick)

EMOTM 10 Minutes of:

► Barbell + Weights: Clean Pull + Hang Power Clean + Hang Squat Clean + Split Jerk (2)

► Empty Barbell: Clean Pull (2) + Hang Power Clean + Hang Squat Clean (2) + Split Jerk (2)

► Broomstick/Hockey Stick: Clean Pull (2) + Hang Power Clean + Hang Squat Clean (3) + Split Jerk (3)

MetCon (Plate/Pullup Setup/DB/KB)

For Time:

50 Plate GR2OH/KB SDHP/SA DB Cleans

50 Lateral Jumps

10 Rounds of:

8 Pullups

8 Pushups

50 Lateral Jumps

50 Plate GR2OH/KB SDHP/SA DB Cleans (Switch Every 5 Reps)

051420

MetCon (DB/KB/Household Object)

On Every 4th Minute For 28 Minutes Perform:

400m Run (2 Minute Jog/Walk)

20 SA Thrusters (Switch Arms Every 5 Reps)

Accessory (Core)

6 Sets of:

60s Plank (Elbows)

60s Rest

051320

Lift (Broomstick/Hockey Stick/Barbell/Weights)

EMOTM 12 Minutes of:

► Barbell + Weights: 2-Position Snatch + OH Squat (2)

► Empty Barbell: 3-Position Snatch + OH Squat (3)

► Broomstick/Hockey Stick: 3-Position Snatch + OH Squat (4)

MetCon (KB/DB/Household Object/Chair/Ledge/Rope)

“Tabata Mashup”

Bench Dips

Double Unders

SA Alternating Snatch

Goblet Squats

051220

Strength (Barbell/Weights/KB/DB/Household Object)

6 Sets of:

Option #1 – 60s MAX S2OH (65/95#)

Option #2 – 60s MAX S2OH (Empty Barbell)

Option #3 – 60s MAX SA S2OH (DB/KB/Household Object – Switch Arms Each Round)

-2 Minutes Rest-

MetCon

[15-12-9] x2 For Time of:

HSPU/Pushups

Burpees

V-Ups

051120

MetCon (KB/DB/Household Object)

For Time:

50 Wt’d Alternating Forward Lunges

50 KB Swings

50 Wt’d Alternating Forward Lunges

50 KB Deadlifts

50 Wt’d Alternating Forward Lunges

50 Supermans

Accessory (Core)

10 Sets of:

i) 10s Hollow Rock/Hold

10s Rest

ii) 10s Ab Bicyle

10s Rest

iii) 10s Flutter Kicks

10s Rest

050920/051020

MetCon

i) “Surfer On Acid”

3 Rounds For Time of:

400m Run

21 Burpees

ii) For Time:

250 Air Squats

*On Every Minute (Starting @ 0:00) Perform 3 Straight Arm Burpees*

050820

Strength (Barbell/Weights/KB/DB/Plate/Household Object)

10 Sets of:

30s Pronated Bicep Curls

30s Rest

MetCon (Barbell/Weights/KB/DB/Plate/Household Object)

30 Rounds For Time of:

Option #1 – Barbell + Weights

3 Deadlifts

2 Power Cleans

1 Push Jerk

Option #2 – Empty Barbell

5 Deadlifts

4 Muscle/Power Cleans

3 Push/Strict Press

Option #3 – Dumbbell/Kettlebell/Household Object

5 SA Suitcase Deadlift

4 SA Muscle/Power Cleans

3 SA Push/Strict Press

(Switch Arms Every Round)

Option #4 – Plate

8 Deadlifts

8 GR2OH

050720

Gymnastics (Pullup Setup/Household Object/Wall Space)

EMOTM 16 Minutes of:

Min 1: 30-45s Handstand Hold/Inverted Plank

Min 2: 20/Side Pike Over Object

Min 3: 10 Pistol Squats/Sit To Stand

Min 4: 5-10 Negative Pullups (Videos Posted/Watch Demo @ 9am)

*Repeat 4 Times*

MetCon

For Time:

150 Hand Release Pushups

*On Every Minute (Starting @ 0:00) Perform 10 Tuck Jumps*

050620

Lift (Broomstick/Hockey Stick/Barbell/Weights)

i) EMOTM 7 Minutes of:

► Broomstick/Hockey Stick: Snatch Pull (4) + Power Snatch (4)

► Empty Barbell: Snatch Pull (3) + Power Snatch (3)

► Barbell + Weights: Snatch Pull (2) + Muscle Snatch (2)

ii) EMOTM 7 Minutes of:

► Broomstick/Hockey Stick: Power Snatch (3) + Snatch (3) + Snatch Balance (4)

► Empty Barbell: Power Snatch (2) + Snatch (2) + Snatch Balance (3)

► Barbell + Weights:  Power Snatch + Snatch + Snatch Balance (2)

MetCon (DB/KB/Household Object)

For Time:

75/Side Mountain Climbers

21 SA Front Squat – L

21 SA Front Squat – R

21 V-Ups

50/Side Mountain Climbers

15 SA Front Squat – L

15 SA Front Squat – R

15 V-Ups

25/Side Mountain Climbers

9 SA Front Squat – L

9 SA Front Squat – R

9 V-Ups

050520

Strength (Barbell/Weights/KB/DB/Household Object/Broom Stick)

5 Sets of:

Option #1 – 60s MAX Deadlifts (95/135#)

Option #2 – 60s MAX Jumping Deadlifts (Bar/KB/DB/Household Object/Broom Stick)

-2 Minutes Rest-

MetCon (Rope/KB/DB/Household Object)

6 Rounds For MAX Reps of:

30s Burpee Suitcase Deadlift – R (KB/DB/Household Object)

30s Double Unders/Skipping/Jumping Jacks

30s Burpee Suitcase Deadlift – L (KB/DB/Household Object)

30s Rest

050420

MetCon (Barbell/KB/DB/Household Object)

For Time:

50 DB/KB/Barbell Lusters

25/Arm SA DB/KB S2OH

40 DB/KB/Barbell Lusters

20/Arm SA DB/KB S2OH

30 DB/KB/Barbell Lusters

15/Arm SA DB/KB S2OH

20 DB/KB/Barbell Lusters

10/Arm SA DB/KB S2OH

10 DB/KB/Barbell Lusters

5/Arm SA DB/KB S2OH

1000m Run/Row/Ride/Skateboard/Rollerblade

050220/050320

MetCon (2 Options)

Option #1: “Zachary Tellier”

For TIme:

10 Burpees

–

10 Burpees

25 Pushups

–

10 Burpees

25 Pushups

50 Lunges

–

10 Burpees

25 Pushups

50 Lunges

100 Situps

–

10 Burpees

25 Pushups

50 Lunges

100 Situps

150 Air Squats

Option #2: “Marguerita”

50 Rounds For Time of:

1 Burpee

1 Pushup

1 Jumping Jack

1 Situp

1 Handstand

050120

MetCon (KB/DB/Household Object)

For Time:

10 Rounds of:

150m Run (30s Run/Walk)

6 SA DB/KB Hang Clean & Jerk – L

6 SA DB/KB Hang Clean & Jerk – R

Immediately Followed By:

10 Rounds of:

150m Run (30s Run/Walk)

6 DB/KB Front Rack Alternate Lunges – L

6 DB/KB Front Rack Alternate Lunges – R

Accessory (Core)

i) Crunch Combo

ii) Froggy Crunch Combo

iii) Leg Lift Combo

043020

Lift (Broomstick/Hockey Stick/Barbell/Weights)

EMOTM 12 Minutes of:

►Broomstick/Hockey Stick: 3 Power Cleans + 5 Jerks*

►Empty Barbell: Power Clean + 5 Jerks*

►Barbell + Weights: Power Clean + 3 Jerks*

*Jerks = Split OR Push*

MetCon (Barbell/Plate/DB/KB/Household Object/Pullup Setup)

10 Minute AMRAP of:

4 Pullups (VIEW VIDEOS BELOW)

8 Upright Rows

12 Bicep Curls

*More Pullup Variations Offered In Tomorrows DEMO Video*

042920

Strength (Barbell/Weights/KB/DB/Household Object/Plate/Broom Stick)

5 Sets of:

Option #1 – 60s MAX Front Squats (95/135#)

Option #2 – 60s MAX Front Squats w/ Empty Bar/DB/KB/Household Object/Plate

Option #3 – 60s MAX Squat Jumps (MAX Vertical Height)

-2 Minutes Rest-

MetCon (DB/KB/Household Object/Chair/Ledge)

10 Minute AMRAP of:

4 Strict HSPU

8/Side DB/KB/Household Object SA Glute Bridge DB Chest Press

12 Bench Dips

042820

MetCon

In Teams Of 2 Complete For Time:

“The 900”

200 Double Unders/500 Skips/200 Jumping Jacks

175 Push Press (Bar/DB/KB/Household Object)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Get-Ups (Bar/DB/KB/Houshold Object)

Accessory (Core)

Hollow Hold/Plank Tabata

042720

Lift (Broom Stick/Hockey Stick/Barbell)

EMOTM 12 Minutes of:

Broom Stick/Hockey Stick: 5 SOTS Press + 5 Snatch Drop

Bar: 3 SOTS Press + 3 Snatch Drop

MetCon (Rope)

12 Rounds For Time of:

200m Run (60s Jog/Walk)

50 Double Unders/100 Skips/50 Jumping Jacks

042520/042620

MetCon (DB/KB/Household Object/Broom Stick/Barbell)

i) EMOTM 10 Minutes of:

[Burpee Complex] x2 –> Video Demo Below

*Perform the entire Burpee Complex TWICE on every minute for 10 minutes*

ii) 3 Rounds For Time of:

10 SA Straight Arm Burpee Deadlift – L

10 SA Straight Arm Burpee Deadlift – R

15 SA S2OH – L

15 SA S2OH – R

20 Broom Stick/Empty Barbell Squat Snatch

20 Pistol Squats –> Video Demo/Modifications Below

60s Plank (Elbows)

042420

MetCon (KB/DB/Box/Chair/Ledge/Bike/Rollerblades/Skateboard)

“Heidi”

23 Minute AMRAP of:

23 Air Squats

23 Pushups

23 KB Swings

23 Lunge Jumps

23 Sit Ups

23 Box Hops

Immediately Followed By:

For MAX Distance (Metres):

23 Minute Run/Row/Walk/Ride/Skate

*Score = Reps + Distance (Metres)*

042320

Strength (Bar/Weights)

5 Sets of:

Option #1 – 60s MAX Back Squats (95/135#) – Bear Complex OR Racked

Option #2 – 60s MAX Back Squats w/ Empty Bar

Option #3 – 60s MAX Squat Jumps (MAX Vertical Height)

-2 Minutes Rest-

MetCon (Pullup Setup/KB/DB/Household Object/Bar)

For Time:

50 Pullups (VIEW VIDEOS BELOW)

40 Goblet Reverse Lunges {KB/DB/Household Object}

30 SDHP {Bar/KB/DB/Household Object}

20 Burpee Broad Jumps (3’/4′)

10 Turkish Getups {DB/KB/Household Object}

*More Pullup Variations Offered In Tomorrows DEMO Video*

042220

Strength (Muscular Endurance – DB/KB/Household Object)

For Time:

60 Bent Over Row For Time – L

60 Bent Over Row For Time – R

[7 Minute Cap]

MetCon (Plate/DB/KB/Household Object/Bar/Weights/Broomstick)

5 Rounds For Time of:

800m Run (4 Minute Jog/Walk)

16 Plate GR2OH/16 SA Alternate DB Snatch/16 Hang KB Snatch (8/Arm)

16 OH Squats (65/95#)/20 OH Squats (Bar)/24 OH Squats (Broomstick)

16 V-Ups

042120

Lift (Broomstick/Bar/Weights)

EMOTM 10 Minutes of:

Broomstick: Squat Clean (3) + Front Squat (3) + Split Jerk (3)

Bar: Squat Clean (2) + Front Squat (2) + Split Jerk (2)

Bar w/ Weights:  Squat Clean + Front Squat (2) + Split Jerk

MetCon (Rope/KB/DB/Household Object/Chair/Ledge)

For Time:

60 Double Unders/60 Jumping Jacks

40 HSPU/Seated Strict Press

60 Double Unders/60 Jumping Jacks

40 Pushups

60 Double Unders/60 Jumping Jacks

40 Bench Dips

042020

MetCon (DB/KB/Barbell/Weights/Chair/Step)

i) WOD#3 – “Support Your Local Box” Fundraiser

For Time:

50 DB Deadlifts (35/50#)

50 Abmat Situps

50 Step Ups (20/24″)

50 SA Thrusters (35/50#)

[20 Minute Time Cap]

ii) Drop Ladder 10-1 For Time of:

KB Swings

SA DB/KB Manmakers (Switch Arms Each Round)

041820

MetCon (DB/KB/Household Object)

For Time:

1000m Run

21 SA DB/KB Deadlifts – L

21 SA DB/KB Deadlift – R

15 SA DB/KB Front Squats – L

15 SA DB/KB Front Squats – R

9 SA DB/KB Hang Clean & Jerk – L

9 SA DB Hang Clean & Jerk – R

9 SA DB/KB Deadlifts – L

9 SA DB/KB Deadlift – R

15 SA DB/KB Front Squats – L

15 SA DB/KB Front Squats – R

21 SA DB/KB Hang Clean & Jerk – L

21 SA DB Hang Clean & Jerk – R

1000m Run

041720

Strength (KB/DB/Household Object/Bar/Plate)

Superset 4 Sets of:

20 Preacher Bicep Curls

20 Glute Bridge Hold Skull Crushers

MetCon (DB/KB/Household Object/Bar/Plate)

“Deck Of Cards”

❤️ = Burpees

♣️ = Pushups

♦️ = DB/KB Thrusters

♠️ = Alternating Lunge Jumps (Per Side)

🃏(2) = 40 Tuck Jumps

ALL Aces = 60s Plank

ALL Kings = 60s Wall Sit

• Face Cards = 10 Reps

• Card Number Represent REPS

• Max Time/Card = 30s

041620

MetCon (Bar/Plates/KB/DB/Household Object)

30 Minute AMRAP of:

400m Run (2 Minute Run)

► Option #1 – KB/DB: 7 Deficit Deadlifts/14 Swings

► Option #2 – Empty Bar: 7 Deficit Deadlifts/14 Power OR Squat Snatches

► Option #3 – Bar w/Weight: 7 Deadlifts/7 Power OR Squat Snatches

Accessory (Plyometrics/Gymnastics – Chair/Ledge/Wall Space)

EMOTM 12 Minutes of:

Odd: 5/Side Super Mario Jumps (Video Below)

Even: 30’HSW/30s HS Hold/30s Inverted Plank Hold

041520

Strength (DB/KB/Household Object)

Superset 3 Sets of:

i) 8/Side Tempo SA Suitcase Romanian Deadlift (5-10s ↓, Explosive ↑) 

ii) 8/Side Split Stance SA Press (Perform MORE Reps Depending On DB/KB Weight)

MetCon (Bar/KB/DB/Household Object)

On Every 4th Minute For 20 Minutes Perform:

20 Pullups (VIEW VIDEOS BELOW)

25 Goblet/Front Squats

30 Situps

*More Pullup Variations Offered In Tomorrows DEMO Video*

041420

Lift (Bar/Broomstick/Hockey Stick)

EMOTM 10 Minutes of:

Bar: 3 Squat Cleans + 3 Power Cleans + 3 Split Jerks

Broomstick/Hockey Stick: 4 Squat Cleans + 4 Power Cleans + 4 Split Jerks

MetCon (Plate)

“Death By…”

Plate GR2OH + Lateral Plate Jumps

RX: Start @ 5 Reps Each

Intermediate: Start @ 3 Reps Each

Beginner: Start @ 1 Rep Rep Each

Increase 1 Rep Each Round Until You Can’t Complete The Set

041320

MetCon (Skipping Rope/DB/KB/Household Object/Chair)

i) WOD #2– “Support You Local Box” Fundraiser

For Time:

100 Double Unders

21 Burpees

75 Double Unders

15 Burpees

50 Double Unders

9 Burpees

[15 Minute Time Cap]

ii) 30-20-10 For Time of:

SA Alternate Hang Snatches

Bench Dips

041020

MetCon (Bootcamp Style – Body Weight)

For Time:

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

20/30/40 Pushups

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

30/40/50 Situps

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

40/50/60 Air Squats

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

50/60/70 Lunges

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

40/50/60 Air Squats

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

30/40/50 Situps

100 Skips/50 JJs/50 DUs

25/Side Mountain Climbers

20/30/40 Pushups

040920

Gymnastics

EMOTM 12 Minutes of:

Odd: 10-15 Pullups (VIEW VIDEOS BELOW)

Even: 30s HS Hold (Wall)/30s Free HS Hold/30s Inverted Plank Hold

*More Pullup Variations Offered In Tomorrows DEMO Video*

MetCon (DB/KB/Household Object)

For Time:

150 Seated DB/KB Strict Press

*On Every Minute Perform 5 Tuck Jumps (Starting at 0:00)*

040820

Strength (KB/DB/Plate/Chair)

Superset 3 Sets of:

8 Tempo Bicep Curls (5-10s ↑, 3s Hold @ Top, Neutral Descent)

8 Tempo Bench Dips (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)

MetCon (KB/DB/Household Object)

4 Rounds of:

60s Alternate FR Forward Lunges – R

60s DB Lateral Burpees

60s Alternate FR Lunges – L

60s DB Facing Burpees

60s Rest

Accessory (Core)

10-8-6-4-2 NOT For Time of:

Corkscrew Leg Lifts (Per Side)

Windshield Wipers (Per Side)

040720

Lift (Broomstick/Hockey Stick/Empty Barbell)

EMOTM 12 Minutes of:

3-Postion Squat Clean + Split Jerk (3)

MetCon (Treadmill/Broomstick/Hockey Stick/Barbell/Weights)

20 Minute AMRAP of:

400m Run (2 Minute Jog)

20 Broomstick Squat Cleans

OR

15 Barbell Squat Cleans

OR

10 Squat Cleans (65/95#)

OR

5 Squat Cleans (95/135#)

040620

MetCon (KB/DB/Chair/Household Object)

i) WOD #1 – “Support You Local Box” Fundraiser

10 Minute AMRAP of:

10 Air Squats

9 SA DB Snatch – R

10 Pushups

9 SA DB Snatch – L

ii) For Time of:

50 SA Bent Over Rows – R

50 SA Thrusters – L

50 SA Bent Over Rows – L

50 SA Thrusters – R

040320

Strength (DB/KB/Household Object/Bar/Chair)

Superset 5 Sets (Focusing On Position/Pace) of:

8/Side SA Tempo Chest Press w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)

8/Side SA Tempo Bent Over Row w/ KB or DB (5-10s ↑, 3s Hold @ Top, Neutral Descent)

12 Tempo Goblet Squat w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Explosive Ascent)

8 Tempo Romanian Deadlifts w/ KB or DB (5-10s ↓, 3s Hold @ Bottom, Fast Ascent)

040220

Lift (Broom Stick/Hockey Stick)

i) EMOTM 10 Minutes of:

4 Tall Squat Snatch + 2 Snatch Balance

MetCon (KB/DB/Household Object)

For Time:

50 Burpees

50 SA S2OH (Switch Every 5)

30 Burpees

30 SA S2OH (Switch Every 5)

10 Burpees

10 SA S2OH (Switch Every 5)

Accessory (Chair/KB or DB)

4 Sets of:

15 Weighted Glute Bridge

15 Supermans

040120

MetCon (Plate/KB/DB/Milk Jug/Household Object)

EMOTM 40 Minutes of:

Min 1: 35 Lateral Plate Jumps

Min 2: 15 Plate Bicep Curls

Min 3: 10-15 HSPU

Min 4: 7/Side SA DB/KB Hang Squat Clean

Min 5: 5/Side DB/KB OH Kneeling Lunges

Min 6: 20/Side DB/KB Goblet Skaters

Min 7: 10/Side Bear Stance Wall Complex

Min 8: 15-20 KB/DB Swings

*Repeat 5 Times*

Accessory

3 Sets of:

60s Plank (Hands)

30s Side Plank – L (Hand)

30s Side Plank – R (Hand)

60s Rest

033120

MetCon (KB/DB/Plate/Ledge/Chair)

20 Rounds For Time of:

6 Bench Dips (Ledge/Chair)

8 KB SDHP (KB/Plate/DB)

10 Air Squats

Accessory

3 Sets of:

60s Plank (Elbows)

30s Side Plank – L

30s Side Plank – R

60s Rest

033020

Lift (KB/DB/Household Object)

4xMAX Reps SA Seated Arnold Press

MetCon (KB/DB/Household Object/Chair/Ledge/Rope)

3 Rounds For MAX Reps of:

60s Double Unders OR Tuck Jumps

60s SA DB/KB/Household Object Power Cleans (Switch Every 5 Reps)

60s Box Hops OR Step Ups

60s Pushups

60s Plate Burpees OR Burpees

60s Rest

032820

Lift (Broom Stick)

EMOTM 10 Minutes of:

2 Push Jerk + 2 Split Jerk + 3 Snatch Balance

MetCon (DB/KB/Milk Jug/Laundry Detergent Jug/Household Object)

For Time of:

21 FR Reverse/Steps Walking Lunge – Right Arm

15 Pushup/Pike

9 SA Manmakers – Right Arm

21 FR Reverse/Steps Walking Lunge – Left Arm

15 Pushup/Pike

9 SA Manmakers – Left Arm

032720

MetCon (Steady State Cardio)

For Time:

Walk OR Run 5km

Accessory (Core)

Hollow Rock/V-Up Tabata

032620

Gymnastics

EMOTM 7 Minutes of:

20 Handstand Shoulder Taps OR 15-30s Handstand Hold OR 45s Plank (Hands)

MetCon (DB or KB)

7 Rounds For Time (Including Rest) of:

5 SA DB Thrusters – L

5 Lateral Burpees

5 SA DB Thrusters – R

5 Lateral Burpees

30s Rest

032520

Strength (KB or DB)

Superset 3 Sets of:

MAX Reps/Side SA Bent Over Row (Elbow In)

MAX Reps/Side SA Bent Over Row (Elbow Out)

12/Side SA Tempo Shrugs

Lift (Technique – With Broom Stick)

EMOTM 10 Minutes of:

4-Position Power Snatch + 2 Snatch Balance

MetCon (Chair/DB or KB)

10-20-30 For Time of:

Weighted Step Ups (Switch Legs Every 5 Reps)

Alternating DB Snatch (Switch Arms Every 5 Reps)

032420

Plyometrics (Plate/Step/Tape)

10s On/10s Off x10 of:

Step Ups

Scissor Taps

Straddle Step Ups

Straddle Jumps

Strength (Dumbbell/KB/Chair)

Superset 5 Sets of:

8/Side SA SL RDL

MAX Reps/Side SA Chest Press

MetCon (Plate/DB/KB/Household Object)

3 Rounds of:

3 Minute AMRAP of:

10 GR2OH

10 Russian Twist w/Plate

-60s Rest AFTER Each AMRAP-

032320

Lift (Technique – With Broom Stick)

EMOTM 10 Minutes of:

4-Position Power Clean + 2 Split Jerks

MetCon

With a DB or KB perform:

If you don’t have a DB or KB, grab a plastic/reusable bag and fill it with anything to make it a comfortable weight for you and perform: 

30 Minute AMRAP of:

2 SA Hang Clean & Jerk – L (Standing Bicep Curl & Press – L)

2 SA Front Squat – L (Front Squat -L)

2 SA Hang Clean & Jerk – R (Standing Bicep Curl & Press – R)

2 SA Front Squat – R (Front Squat – R)

2 Burpees

Then perform 4 of each, 6 of each, 8 of each, etc…

032020

MetCon

i) Every 3 Minutes for 30 Minutes Perform:

45s Wall Sit

10 Broomstick Squat Snatches

10 Alternate Stagger Pushups

ii) 6 Minute AMRAP of:

4 Reverse Burpees

4 HSPU/Modified HSPU

031920

Skill

Pistol Squat Technique (5 Minutes)

EMOTM 12 Minutes of:

Odd: 30s L-Sit (Using Two Chairs)

Even: 10 Pistol Squats OR Pistol Squat To Target

MetCon

0:00-4:00: 30 Burpees

4:00-8:00: 40 Star Jacks

8:00-12:00: 50 Thrusters w/ FULL Pot of Water

12:00-16:00: 60/Side Over The Pot Seated Pike

16:00-20:00: 70/Side Plank Pot Jump Overs

031820

MetCon

i) EMOTM 15 Minutes of:

10 Mountain Climbers**

10 Lunge Jumps**

10 Tuck Jumps

ii) 3 Rounds of:

3 Minute AMRAP:

10 Plank Jumps

15 Situps

20 Ab Bicycle**

** Per Side or NOT Per Side will be ATHLETE CHOICE

031720

i) For Time:

21-15-9 of:

Burpees

Air Squats

Pushup (Knees OR Toes) + Shoulder Taps

*After Each Round Perform 100 Jumping Jacks*

ii) “Bring Sally Up” – Search the song “Flowers” By Moby, and follow along.

Option #1 – Plank (Knees OR Toes)

• Bring Sally Up = Plank From Your Hands

• Bring Sally Down = Plank From Your Elbows

Last as long as possible

Option #2 – Squat (Holding ANY Piece of furniture)

• Bring Sally Up = Stand

• Bring Sally Down = Hold Squat Bottom

Last as long as possible.

031620

Strength

Back Squat 5×5 @ 75%

MetCon

For Time:

15 Back Squats (95/135 – From Ground)

200m Ski Erg

12 Back Squats (95/135 – From Ground)

200m Ski Erg

9 Back Squats (95/135 – From Ground)

200m Ski Erg

6 Back Squats (95/135 – From Ground)

200m Ski Erg

3 Back Squats (95/135 – From Ground)

200m Ski Erg

031420

MetCon

i) EMOTM 16 Minutes of:

Min 1: 3 Rope Climbs

Min 2: 4 Front Squats (Athlete Choice)

Min 3: 10 CTB Pullups

Min 4: 4 Front Squats (Athlete Choice)

*Repeat 4 Times*

ii) 3 Rounds For Time of:

15 Burpee Box Overs (20/24″)

15 Power Snatches (75/115#)

031320

“Lucky 13”

3 Rounds For Time of:

13 Pushups

13 Situps

13 Box Hops (20/24″)

13 KB Swings (1/1.5 Pood)

13 Push Press (Bar)

13 Walking Lunge Steps (Per Side)

13 Mountain Climbers (Per Side)

13 K2E

13 Pullups

13 Ring Dips

13 Air Squats

13 Back Extensions

13 Burpees

031220

Strength

i) Bench Press 4-4-4-4-4 (Ascending)

ii) Superset 4 Sets (Ascending Weights/Difficulty) of:

10 BB Skull Crushers

60s Plank

10 DB Pec Flies

15 GHDSU

031120

Strength

Bulgarian Split Squat 4×10/Leg

MetCon

For Time:

30 Burpee Deadlifts (35/50#)

40 Calorie Row

50 KB Swings (1/1.5 Pood)

60 Weighted Lunge Walk Steps (1/1.5 Pood)

50 KB Swings (1/1.5 Pood)

40 Calorie Row

30 Burpee Deadlifts (35/50#)

031020

Lift

Clean & Jerk 2×3 @ 75%, 3×2 @ 80%, 3×1 @ 85%

MetCon

5 Rounds For Time of:

10 HSPU

30 Double Unders

50′ HSW/Bear Crawl OR 3 Wall Walks

030920

Strength

Tempo Back Squat (3s Descent, 2s Bottom Hold, Quick Ascent – Build To A Heavy 3)

MetCon

3 Sets of:

3 Minute AMRAP of:

15 Pullups

10 Weighted Step Ups (W: 20/35 M: 24″/50#)

MAX Calorie Row With Remaining Time

-60s Rest-

030720

Strength

4 Sets (Ascending Weight) of:

Push Press (5) + Push Jerk (3) + Split Jerk (1)

MetCon

2 Rounds For Time of:

75 Bench Press (Bar)

50 Thrusters (Bar)

25 Muscle Snatch (Bar)

030620

Strength

Back Squat 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75%

MetCon

6 Minute AMRAP of:

4 BMU

8/10 Calories Assault Bike

-2 Minute Rest-

6 Minute AMRAP of:

6 Burpee To Target

8 Deficit HSPU

030520

Lift

6 Sets (Ascending Weight) of:

3-Position Snatch

MetCon

27-21-15 For Time of:

Hang Power Cleans (75/115#)

Box Hops (20/24″)

*20 Wall Balls (W: 14/9 M: 20#/10′) AFTER Each Round*

030420

MetCon

i) EMOTM 16 Minutes of:

Min 1: 30s L-Sit Hold

Min 2: 12/14 Calorie Ski Erg

Min 3: 15 OH Squats (65/95#)

Min 4: 10 Bar Over Burpees

ii) 3 Sets of:

500m Row (Max Effort)

-2 Minute Rest-

030320

Lift

Build To A Heavy Complex of:

Hang Power Clean + Push Press (2)

MetCon

15 Minute AMRAP of:

16 SA DB Snatch (50/70#)

12 T2B

35 Double Unders

030220

Strength

Tempo Front Squat (3s Descent, 2s Bottom Hold, Quick Ascent – Build To A Heavy 3)

MetCon

Every 4 Minutes For 12 Minutes Perform:

10 Strict Pullups

25 KB Swings (1/1.5 Pood)

25 Goblet Squats (1/1.5 Pood)

022920

MetCon

5 Rounds For Total Reps of:

60s Calories Assault Bike

60s Calories Row

60s Calories Ski Erg

60s Burpee Tuck Jumps

60s Thrusters (Bar)

120s Rest

Accessory

 15′ Partner Sprint Pyramid

022820

Gymnastics

EMOTM 12 Minutes of:

Min 1: 2-4 RMU

Min 2: 8 Strict T2B

Min 3: 16 Pistol Squats

*Repeat 4 Times*

MetCon

In Teams of 2 Complete For Time:

20 Synchronized Plate Burpees

30 Squat Cleans (65/95#)

20 Ring Dips

30 SDHP (65/95#)

022720

Strength

i) Bench Press 5×5 (Ascending)

ii) Deadlift 3×6 @ 75%

MetCon

6 Minute AMRAP of:

0:00-3:00 – Max Reps Pushups

3:00-6:00 – Max Reps Double Unders

022620

MetCon

EMOTM 30 Minutes of:

Min 1: 2 Snatches @ 80%

Min 2: 10/12 Calories Assault Bike

Min 3: Plank

Min 4: 20 Situps

Min 5: 6/Side SA DB Strict Press (35/50#)

*Repeat 6 Times*

022520

Lift

Hang Squat Clean + Front Squat (Heavy Single)

MetCon

21-15-9-15-21 For Time of:

Rowing Calories

Pullups

022420

Strength

Reverse Deficit Lunge 4×10 (Ascending)

MetCon

5 Rounds For Time of:

16 Lunge Wall Balls (W: 14/9 M: 20#/10′)

10 S2OH (75/115#)

16 Box Overs (20/24″)

022220

Lift

EMOTM 8 Minutes of:

5 TnG Power Snatches

MetCon

15 Minute AMRAP of:

60 Double Unders

8 KB Waiter Squat – L (1/1.5 Pood)

8 KB Waiter Squat – R (1/1.5 Pood)

10 SA KB Snatch – L (1/1.5 Pood)

10 SA KB Snatch – R (1/1.5 Pood)

022120

Gymnastics

Handstand Walk Practice – 12 Minutes

MetCon

In Teams of 2 Complete For Time:

100′ HSW OR 10 Wall Walks

100 Thrusters (65/95#)

80 C2B Pullups

100′ HSW OR 10 Wall Walks

80 Box Hops (20/24″)

100 Calorie Row

100′ HSW OR 10 Wall Walks

022020

Lift

EMOTM 12 Minutes of:

Min 1-4: 5 Strict Press

Min 5-8: 1 Push Press + 2 Push Jerks

Min 9-12: 2 Split Jerks

MetCon

7 Rounds of:

5/7 Calories AB

7 Shuttle Sprints (30′)

7 KB Swings (1/1.5 Pood)

7 Goblet Squats (1/1.5 Pood)

7 Burpees

-2 Minutes Rest-

*Score = Slowest Round*

021920

Strength

Deadlift 2×5 @75%, 2×3 @85%, 2×1 @ 90%

MetCon

12 Minute AMRAP of:

35 Double Unders

5 Strict HSPU

3 Strict Pullups

1 Power Clean (145/205#)

021820

Strength

Back Squat [3-2-1] x3 (Ascending Wave)

MetCon

For Time:

5 Rounds of:

10 T2B

10 Wall Balls (W: 20/9 M: 30#/10′)

Immediately Followed By:

5 Rounds of:

12 Power Snatch (55/75#)

12 OH Squats (55/75#)

021520

Strength

Bench Press 20-15-10-5 (Ascending)

*8 Pec Flies AFTER Each Set*

MetCon

18-12-6-12-18 For Time of:

Burpee Deadlifts (35/50#)

Box Jumps (20/24″)

021420

MetCon

“Lovers Lane”

In Teams Of 2 Complete:

15 Minutes To Establish:

1RM Clean + Hang Clean + Front Squat

Immediately Followed By

For Time:

20 Rope Climbs/Bar Hang

50 Partner Med Ball Russian Twists (14/20#)

40 Calories Ski Erg/OH Bar Hold (75/115#)

50 Partner Wall Balls (W: 14/9 M: 20#/10′)

60 Front Squats (75/115#)/Plank

50 Partner Med Ball Situps (14/20#)

80 SA Snatch (35/50#)/Farmer Carry Hold (50/70#)

021320

Lift

EMOTM 12 Minutes of:

Snatch Grip Deadlift + Power Snatch + Hang Power Snatch

MetCon

For Total Reps:

3 Minute AMRAP of:

Power Snatch (65/95#)

-Rest 2 Minutes-

4 Minute AMRAP of:

Double Unders

-Rest 2 Minutes-

5 Minute AMRAP of:

Calorie Row

021220

Strength

i) OH Squat 5-5-3-3-1-1 (Ascending)

ii) Weighted Bulgarian Split Squat 3×8/Side

MetCon

5 Rounds For Time of:

10 Burpee To Target

10 T2B

021120

Strength

EMOTM 8 Minutes of:

Odd: 8 DB Thrusters (35/50#)

Even: 10 DB Bent Over Rows (35/50#)

MetCon

“Nate”

20 Minute AMRAP of:

2 Ring Muscle Ups

4 HSPU

6 KB Swings (1.5/2 Pood)

021020

Strength

Deadlift 8-8-5-5-3-3 (Ascending)

MetCon

12 Minute AMRAP of:

100/120 Calories Assault Bike

With Remaining Time Complete AMRAP of:

10 Wall Balls (W: 14/9 M: 20#/10′)

5 CTB Pullups

020820

Lift

EMOTM 12 Minutes of:

3-Position Power Clean + Jerk

MetCon

21-15-9 For Time of:

Burpee Box Jump (16/20″)

DB Bench Press (50/70#)

Weighted Med Ball Situps (14/20#)

020720

Strength

Front Squat 2×5 @ 75%, 3×2 @ 85%

MetCon

In Teams of 2 Complete:

On Every 4th Minute For 20 Minutes:

6 Bar Muscle Ups (Shared)

12 HSPU (Shared)

18 Thrusters (65/95# – Shared)

50 Double Unders (Each/Tandem)

020620

Lift

Power Snatch 3-3-2-2-1-1-1 (Ascending)

MetCon

For Time:

80 Wall Balls (W: 14/9 M: 20#/10′)

60 KB Swings (1/1.5 Pood)

40 Hang Power Snatch (55/75#)

20 Bar Facing Burpees

020520

Gymnastics

Superset 6 Sets of:

5 Strict Pullups

7 Deficit Pushups

MetCon

15 Minute AMRAP of:

7 SA DB OH Squat – L (35/50#)

7 SA DB OH Squat – R (35/50#)

14 Box Hops (20/24″)

14 Calorie Row

020420

Lift

EMOTM 12 Minutes (Ascending Weight) of:

Min 1-4: 4 Strict Press

Min 5-8: 3 Push Press

Min 9-12: 2 Split Jerk

MetCon

5 Rounds For Time of:

12 Cleans (95/135#)

9 S2OH (95/135#)

6 T2B

020320

Strength

Back Squat 1RM

MetCon

10 Minute AMRAP of:

6/8 Calories Assault Bike

10 Pushups

16 Pistol Squats

020120

Lift

EMOTM 15 Minutes of:

Min 1-5: Snatch Pull + Snatch High Pull + Squat Snatch

Min 6-10: Snatch (3)

Min 11-15: Snatch (2)

MetCon

For Time:

50 Double Unders

40 DB Snatches (50/70#)

50 Double Unders

40 Lateral DB Burpees

50 Double Unders

40 Goblet Squats (50/70#)

50 Double Unders

013120

Strength

Bench Press 5-3-3-1-1 (Ascending)

*Max Reps Glute Bridge DB Chest Press AFTER Each Set*

MetCon

4 Rounds For Time of:

500m Row

15 OH Squats (65/95#)

10 Pullups

013020

Strength

Deadlift 5-5-5-3-3-3 (Ascending)

Accessory

Superset 3 Sets (Ascending Weight/Difficulty) of:

15 Good Mornings

20 Hamstring Curls w/ Exercise Ball

20 Calories Ski Erg (Damper Setting 10/Max Effort)

012920

Strength

Bent Over Row 12-10-8-6 (Ascending)

*8 Reverse Flies + 8 Bicep Curls AFTER Each Set*

MetCon

3 Sets of:

5 Minute AMRAP of:

50′ Front Rack DB Walking Lunge (35/50#)

40 Situps

30 HSPU

-3 Minute Rest-

012820

Strength

On Every 2nd Minute For 12 Minutes (Ascending Weight) Perform:

Push Press (2) + Push Jerk (2)

MetCon

“Mamba & Gigi”

18 Minute AMRAP of:

5 Ring Muscle Ups

8 Power Cleans (125/185#)

24 Box Hops (24/30″)

13 Burpees

012720

Strength

Back Squat 4×2 @ 85%, 3×1 @ 90%

MetCon

5 Rounds For Time of:

15 Wall Balls (w: 14/9 M: 20#/10′)

3 Snatches (125/185#)

012520

Strength

5 Sets (Ascending Weight) of:

2 Clusters {Squat Clean Thruster}

MetCon

For Time:

40 DB Snatches (35/50#)

10 Hang Power Cleans (95/135#)

30 Wall Balls (W: 14/9 M: 20#/10′)

10 Thrusters (95/135#)

20 Burpee Box Overs (20/24″)

10 Thrusters (95/135#)

30 Wall Balls (W: 14/9 M: 20#/10′)

10 Hang Power Cleans (95/135#)

40 DB Snatches (35/50#)

012420

Strength

Superset 3 Sets (Ascending Weight) of:

10/Side SA DB Press

12 Seated Hammer Curls

20-30s L-Sit Hold (Rings)

MetCon

In Teams of 2 Complete:

15 Minute AMRAP of:

15 Bar Muscle Ups

30 BF Burpees

60 Front Squats (75/115#)

012320

Lift

Clean + Front Squat 6×1 (Ascending)

MetCon

“The Joker”

For Time:

1 ↑ 10 T2B

10 ↓ 1 Deadlift (155/225#)

012220

MetCon

On Every 2nd Minute For 30 Minutes Perform:

0:00-2:00 – 20 Calories Assault Bike

2:00-4:00 – 20 Weighted Box Step Ups (W: 16/35 M: 20″/50#)

4:00-6:00 – 22 Calorie Row

6:00-8:00 – 120 Double Unders

8:00-10:00 – 22 Calorie Ski Erg

*Repeat 3 Times*

012120

Lift

i) Snatch Pull 3-3-3-3-3 (Work Up To 110% 1RM Snatch)

ii) Snatch + Hang Snatch 5×1 (Ascending)

MetCon

For TIme:

5 Pullups

10 Pushups

15 Air Squats

50′ HSW OR 100′ Bear Crawl

10 Pullups

20 Pushups

30 Air Squats

50′ HSW OR 100′ Bear Crawl

15 Pullups

30 Pushups

45 Air Squats

50′ HSW OR 100′ Bear Crawl

20 Pullups

40 Pushups

60 Air Squats

50′ HSW OR 100′ Bear Crawl

012020

Strength

Back Squat 4×3 @ 80%, 3×1 @ 85%

MetCon

21-15-9 For Time of:

Hang Power Cleans (95/135#)

Calories Assault Bike

011820

MetCon

“Route 90”

200 Double Unders

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

011720

Lift

Split Jerk 3×3 @ 65%, 2×2 @ 73%, 4×1 @ 80%

MetCon

On Every 3rd Minute For 12 Minutes Perform:

20 DB Snatch (50/70#)

50 Double Unders

16 Pistol Squats

011620

Strength

Bench Press 5-5-5-3-3-3 (Ascending)

*5 Ring Dips AFTER Each Set (Or 8 Bench Dips)*

MetCon

15 Minute AMRAP of:

Buy In: 30 Calories Ski Erg

3 Rope Climbs

15 KB Swings (1/1.5 Pood)

15 Squat Cleans (65/95#)

011520

MetCon

EMOTM 30 Minutes of:

Min 1: 9 Deadlifts (155/225#)

Min 2: 12 T2B

Min 3: 8/10 Calories Assault Bike

Min 4: 15 Situps

Min 5: 10 Weighted Lunges (35/50#)

Min 6: 8 Bar Facing Burpees

*Repeat 5 Times*

011420

Lift

EMOTM 15 Minutes of:

1 Snatch @ 83%

MetCon

5 Rounds For Time of:

5 OH Squats (95/135#)

10 HSPU

15 Box Hops (20/24″)

011320

Strength

Back Squat 4×3 @ 78%, 3×1 @ 83%

MetCon

30-20-10 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Calorie Row

Pullups

011120

Strength

Push Press 10-10-6-6-2-2 (Ascending)

*10 Lateral Raises AFTER Each Set*

MetCon

6 Rounds For Time of:

30s Calories Assault Bike

30s Deadlift (75/115#)

30s Plate GR2OH (25/45#)

30s Situps

30s Rest

011020

Strength

Superset 3 Sets (Ascending Weight/Difficulty) of:

10/Side Back Rack Step Ups (16/20″)

10 Strict Pullups

MetCon

3 Rounds For Time of:

10 Front Squats (95/135#)

15 T2B

20 KB Swings (1/1.5 Pood)

010920

Strength

Bent Over Row 10-8-8-6-6-4 (Ascending)

Lift

Power Snatch 2-2-2-2-2 (Ascending)

MetCon

4 Minute AMRAP of:

30 Double Unders

6 HR Pushups

010820

MetCon

For Time

10 DB Snatch (35/50#)

30 Air Squats

600m Row

20 DB Snatch (35/50#)

30 Air Squats

600m Row

30 DB Snatch (35/50#)

50 Air Squats

600m Row

40 DB Snatch (35/50#)

60 Air Squats

600m Row

010720

Lift

EMOTM 15 Minutes of:

1 Clean & Jerk @ 83%

MetCon

12 Minute AMRAP of:

5 DB Squat Clean Thrusters (35/50#)

7 CTB Pullups

9 Box Over Burpees (20/24″)

010620

Strength

Back Squat 4×3 @ 75%, 3×1 @ 80%

MetCon

Drop Ladder 10-1 For Time of:

Hang Power Cleans (75/115#)

HSPU

010420

Strength

Deadlift 3×5 @ 70%, 3×3 @ 83%

MetCon

For Time:

30 Calorie Assault Bike

4 Rounds of:

16 Weighted Box Step Ups (W: 20/25 M: 24″/40#)

8 Devils Press (25/40#)

010320

Gymnastics

EMOTM 16 Minutes of:

Min 1: 3 Ring Muscle Ups

Min 2: 15 V-Ups

Min 3: 6 Strict HSPU

Min 4: 12 T2B

*Repeat 4 Times*

MetCon

For Time

10 Snatches (65/95#)

60 Double Unders

8 Snatches (75/115#)

60 Double Unders

6 Snatches (95/135#)

60 Double Unders

4 Snatches (105/155#)

60 Double Unders

2 Snatches (125/185#)

60 Double Unders

122319

Lift

EMOTM 12 Minutes of:

Min 1-4: Squat Snatch (4)

Min 5-8: Snatch (2)

Min 9-12: Snatch

MetCon

For Time:

50 Calorie Row

40 Box Hops (20/24″)

30 Push Press (65/95#)

20 Bar Facing Burpees

10 DB Man Makers (25/40#)

122019

Lift

i) Clean Pull + Clean + Jerk (2) 5×1 @ 50%

ii) Clean & Jerk 6×1 @ 85%

MetCon

14 Minute AMRAP of:

20 Back Squats (95/135#)

15 HSPU

10 OH Squats (95/135#)

5 BMU

121919

Strength

i) Front Rack Forward Lunge 4×8 (Ascending)

ii) Strict Press 5×3 (Ascending)

MetCon

7 Minute AMRAP of:

1 Burpee

2 KB Swings (1.5/2 Pood)

2 Burpees

4 KB Swings (1.5/2 Pood)

3 Burpees

6 KB Swings (1.5/2 Pood)

4 Burpees

8 KB Swings (1.5/2 Pood)

Etc..

121819

MetCon

EMOTM 30 Minutes of:

Min 1: 10 Cal Ski Erg

Min 2: 11 Ring Rows

Min 3: 12 T2B

Min 4: 13 Thrusters (65/95#)

Min 5: 14 DB Snatch (35/50#)

Min 6: 15 DB Bench Press (25/40#)

121719

Lift

Snatch + Hang Snatch + Snatch Balance 5×1 (Ascending)

MetCon

For Time:

30 Box Overs (20/24″)

15 Squat Snatches (95/135#)

20 Box Overs (20/24″)

10 Squat Snatches (95/135#)

10 Box Overs (20/24″)

5 Squat Snatches (95/135#)

121619

Strength

Front Squat 4×3 @ 80%, 3×1 @ 90%

MetCon

4 Rounds For Time of:

18 Wall Balls (W: 14/9 M: 20#/10′)

16 SA Hang DB Clean & Jerk (35/50#)

14 Calorie Row

12 Pullups

121419

Lift (Mechanics)

EMOTM 10 Minutes of:

3-Position Power Clean

MetCon

5 Rounds For Max Reps of:

30s DB Power Clean (35/50#)

30s Shuttle Sprints (25′)

30s KB SDHP (1/1.5 Pood)

30s Wall Walks

30s Rest

121319

MetCon

For Time:

1500m Row

40 Double Unders

30 Push Jerk (75/115#)

60 Double Unders

30 Thrusters (75/115#)

80 Double Unders

30 Power Snatch (75/115#)

100 Double Unders

30 Bar Facing Burpees

Accessory (Core)

Coaches Choice

121219

Lift

EMOTM 14 Minutes of:

Min 1-4: Clean Pull + Clean + Push Press + Jerk (2)

Min 5-8: Power Clean + Front Squat + Jerk

Min 9-14: Clean & Jerk

MetCon

4 Rounds For Time of:

15 T2B

12 HSPU

9 Cal AB

121119

Strength

Deadlift 4×8 @ 70%

MetCon

16 Minute AMRAP of:

15 Goblet Squats (35/50#)

25′ SA OH DB Walking Lunge – L (35/50#)

25 SA OH DB Walking Lunge – R (35/50#)

20 SA DB Snatch (35/50#)

-30s Rest-

121019

Strength (Gymnastics)

5×4 Weighted Strict Pullups (Ascending)

MetCon

For Time:

1-2-3-4-5

Ring Muscle Ups

*30 DUs AFTER Each Round*

-2 Minute Rest-

10-15-20-25-30 of:

Bench Press (95/135#)

Box Hops (20/24″)

120919

Strength

Back Squat 2-2-2-2-2 (Ascending)

MetCon

For Time:

Buy In: 50 Wall Balls (W: 14/9 M: 20#/10′)

2 Rounds of:

20/25 Calorie Row

20 Burpee Over Rower

20 Front Squats (95/135#)

120719

MetCon

For Time:

27 Thrusters (55/75#)

27 Bar Over Burpees

27 Box Hops (20/24″)

21 Thrusters (55/75#)

21 Calorie Row

21 Box Hops (20/24″)

15 Thrusters (55/75#)

15 Calorie Ski Erg

15 Box Hops (55/75#)

9 Thrusters (55/75#)

9 Calorie Assault Bike

9 Box Hops (20/24″)

120619

Lift

EMOTM 15 Minutes of:

Min 1-5: Push Press (2) + Pause Split Jerk (2)

Min 6-10: Split Jerk (2)

Min 11-15: Split Jerk

MetCon

7 Rounds For Time of:

5 Devils Press (35/50#)

3 BMU

1 Rope Climb

120519

Strength

i) Block Bench Press 12-10-8-6-4 (Ascending)

ii) Front Squat 5-5-3-3-2-1 (Ascending)

120419

Lift

EMOTM 10 Minutes of:

1 Power Snatch (Ascending)

MetCon

For Time:

500m Row

50 Power Snatches (65/95#)

500m Row

40 HSPU

500m Row

30 Pullups

120319

Strength

Superset 4 Sets of:

10 Deadlifts @ 65%

3 Weighted Pullups (Ascending)

MetCon

4 Rounds For Time of:

12 T2B

12 Box Jump Overs (20/24″)

10/12 Calories Assault Bike

120219

Strength

i) OH Squat 6-6-4-4-2-2 (Ascending)

ii) Snatch Balance 3-3-3-3 (Ascending)

MetCon

14 Minute AMRAP of:

20 Wall Balls (W: 14/9 M: 20#/10′)

10 Shuttle Sprints (25′)

20 Hang DB Clean & Jerk (35/50#)

10 Shuttle Sprints (25′)

113019

Gymnastics

EMTOM 12 Minutes of:

Min 1: 10 Deficit HSPU

Min 2: 50 Double Unders

Min 3: 14 Weighted Pistol Squats (20/35#)

MetCon

18 Clean & Jerk (95/135#)

50′ HSW OR 4 Wall Walks

15 Clean & Jerk (115/175#)

50′ HSW OR 4 Wall Walks

12 Clean & Jerk (145/205#)

50′ HSW OR 4 Wall Walks

9 Clean & Jerk (155/225#)

50′ HSW OR 4 Wall Walks

112919

Strength

Bench Press 6-1-6-1-6-1-6-1 (Ascending)

MetCon

“Amanda”

9-7-5 For Time of:

Ring Muscle Ups

Squat Snatch (95/135#)

112819

MetCon

For MAX Calories

8 Minute Assault Bike

-3 Minute Rest-

8 Minute Row

-3 Minute Rest

8 Minute Ski Erg

Accessory (Core)

Ab Tabata – Coaches Choice

112719

Strength

Back Squat 5×5 @ 70%

*16 Lunge Jumps After Each Set*

MetCon

On Every 4th Minute For 16 Minutes Perform:

50 Double Unders

12/15 Calorie Row

12 Weighted Box Overs (W: 20/35 M: 24’/50#)

8 T2B

112619

Gymnastics

2 Rounds NOT For Time of:

20 Strict Pullups

30 Deficit Pushups

MetCon

Drop Ladder 10-1 For Time of:

DB Snatch (50/70#)

Goblet Squats (50/70#)

Burpees

112519

Strength

On Every 2nd Minute For 16 Minutes Perform:

0:00-8:00 – 4 Thrusters (Ascending)

8:00-16:00 – 2 Thrusters (Ascending)

MetCon

30 Wall Balls (W:14/9 M: 20#/10′)

30 Power Cleans (95/135#)

30 Wall Balls (W:14/9 M: 20#/10′)

30 Push Jerks (95/135#)

30 Wall Balls (W:14/9 M: 20#/10′)

30 Calorie Row

112319

Strength

Strict Press 10-10-6-6-2-2 (Ascending)

MetCon

“Tabata That”

Double Unders

15′ Shuttle Sprints

NCD Burpee Deadlifts (20/35#)

Ski Erg

112219

Strength

Back Squat 8-5-5-3-3-1 (Ascending)

MetCon

14 Minute AMRAP of:

4 Bar Muscle Ups

6 Lateral Burpees

8/10 Calories Assault Bike

12 Hang Power Snatch (75/115#)

112119

Lift

i) TnG Clean 5×4 (Ascending)

ii) Push Jerk 4×4 (Ascending)

MetCon

EMOTM 15 Minutes of:

Min 1: 60s Plank

Min 2: 12 T2B

Min 3: 60 Double Unders

*Repeat 5 Times*

112019

Strength

Bench Press 6-6-3-3-1-1 (Ascending)

*10 KB Swings AFTER Each Set (1.5/2 Pood)*

MetCon

“Elizabeth”

21-15-9 For Time of:

Squat Cleans (95/135#)

Ring Dips

111919

Lift

EMOTM 12 Minutes of:

Min 1-6: Snatch Pull + Snatch + Hang Squat Snatch

Min 7-12: Snatch (2)

MetCon

For Total Reps of:

5 Minute AMRAP of:

21 Deadlifts (95/135#)

21 Burpee Box Hops (20/24″)

-3 Minute Rest-

5 Minute AMRAP of:

15 Deadlifts (125/185#)

15 Burpee Box Hops (20/24″)

-3 Minute Rest-

5 Minute AMRAP of:

9 Deadlifts (155/225#)

9 Burpee Box Hops (20/24″)

111819

Strength

i) OH Walking Lunge 4×10 (Ascending)

ii) Strict Pullups 5×5

MetCon

5 Rounds For Time of:

12 Calorie Row

12 OH Squats (65/95#)

9 Pullups

111619

Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: 3-Position Squat Snatch (Light/Mechanics)

Even: 1-3 Bar/Ring Muscle Ups

MetCon

For Total Reps:

8 Minute AMRAP of:

2 Rope Climbs

6 Thrusters (95/135#)

-2 Minute Rest-

4 Minute AMRAP of:

4 DB Pushups

4 DBL DB Snatch (20/35#)

111519

Strength

Tempo Back Squat (3s Down, 1s Bottom, 3s Up) 5×3 @ ~70%

MetCon

4 Rounds For Time of:

16 Wall Balls (W: 14/9 M: 20#/10′)

12 Burpee Box Overs (20/24″)

8 T2B

111419

Strength

Push Press 5×4 (Ascending)

MetCon

EMOTM 20 Minutes of:

Min 1: 10/12 Calories Assault Bike

Min 2: 15 KB Swings (1.5/2 Pood)

Min 3: 50 Double Unders

Min 4: 16 KB Snatches (1/1.5 Pood)

*Repeat 5 Times*

111319

Strength

Deadlift 4×15 @ 55%

MetCon

10 Power Snatch (95/135#)

20 DB Clean & Jerk (35/50#)

30 Situps

40 DB Reverse Lunges (35/50#)

30 Situps

20 DB Clean & Jerk (35/50#)

10 Power Snatch (95/135#)

111219

Lift

Clean + Front Squat + Split Jerk 5×1 (Ascending)

MetCon

On An 18 Minute Timer Complete:

1000m

50 Front Squats (75/115#)

With The Remaining Time AMRAP of:

7 CTB Pullups

9 HSPU

21 Air Squats

110919

Option #1

MetCon

40 Minute AMRAP of:

30 S2OH (55/75#)

30 Bar Facing Straight Arm Burpees

30 Calories Ski Erg

30 Deadlifts (55/75#)

30 DB Thrusters (15/25#)

30 Calories Assault Bike

Option #2

CrossFit Games Open 20.5 (Click To View)

MetCon

For Time:

40 Ring Muscle Ups

80 Calorie Row

120 Wall Balls (W: 14/9 M: 20#/10′)

-Partition As Needed-

***20 Minute Time Cap***

110819

Strength

i) Bench Press 8-8-6-6-4-4 (Ascending)

ii) Bent Over Row 8-8-6-6-4-4 (Ascending)

MetCon

16 Minute AMRAP of:

15 HSPU

25′ OH SA DB Lunge Walk – R (35/50#)

25′ OH SA DB Lunge Walk – L (35/50#)

35 Situps

45 Double Unders

110719

Strength

i) Push Press 5×3 (Ascending)

ii) Stiff Legged Deadlift 4×8 (Ascending)

MetCon

For Time:

100′ Farmer Carry

27 DBL KB Deadlifts (1.5/2 Pood)

27 Goblet Squats (1.5/2 Pood)

100′ Farmer Carry

21 DBL KB Deadlifts (1.5/2 Pood)

21 Goblet Squats (1.5/2 Pood)

100′ Farmer Carry

15 DBL KB Deadlifts (1.5/2 Pood)

15 Goblet Squats (1.5/2 Pood)

100′ Farmer Carry

110619

MetCon

7 Minute AMRAP of:

15 Wall Balls (W: 14/9 M: 20#/10′)

12 Hang Power Cleans (75/115#)

9 Calories Ski Erg

-Rest 3 Minutes-

7 Minute AMRAP of:

3 Calories Assault Bike

1 Rope Climbs

6 Calories Assault Bike

2 Rope Climbs

9 Calories Assault Bike

3 Rope Climbs

12 Calories Assault Bike

4 Rope Climbs

Etc…

-Rest 3 Minutes-

7 Minute AMRAP of:

20 KB Swings (1/1.5 Pood)

15 Calorie Row

Accessory (Core)

3 Sets For FORM of:

15 Weighted Suitcase Crunch

12 Back Extensions

10 Hollow Rocks

110519

Lift

Snatch + SG Push Press + OH Squat + Snatch Balance + OH Squat 5×1 (Ascending)

MetCon

EMOTM 15 Miuntes of:

Min 1: 2 Snatch (125/185#)

Min 2: 10/12 Calories Assault Bike

Min 3: 50′ HSW

*Repeat 5 Times*

110419

Strength

i) Back Rack Reverse Lunge 14-12-10-8-6 (Ascending)

ii) Strict Pullups 6-6-6-4-4-4

MetCon

5 Rounds For Time of:

6 SA DB Thrusters – L (35/50#)

6 SA DBThrusters – R (35/50#)

8 Burpee Over DB

110119

CrossFit Games Open 20.4 (Click To View)

MetCon

For Time:

30 Box Jumps (20/24″)

15 Clean & Jerks (65/95#)

30 Box Jumps (20/24″)

15 Clean & Jerks (85/135#)

30 Box Jumps (20/24″)

10 Clean & Jerks (115/185#)

30 Pistol Squats

10 Clean & Jerks (145/225#)

30 Pistol Squats

5 Clean & Jerks (175/275#)

30 Pistol Squats

5 Clean & Jerks (205/315#)

***20 Minute Time Cap***

103119

MetCon

For Time:

31 Thrusters (65/95#)

31 Bar Over Burpees

31 Goblet Squats (1.5/2 Pood)

31 KB Swings (1.5/2 Pood)

31 Power Cleans (95/135#)

31 Box Hops (20/24″)

31 GHDSU

31 Calories Ski Erg

31 Deadlifts (155/225#)

31 Wind Sprints (25′)

103019

Strength

Bench Press 6-6-6-3-3-3-3 (Ascending)

MetCon

For Time:

30 Calories Assault Bike

25 Weighted Box Overs (W: 20/35 M: 24″/50#)

20 Devils Press (35/50#)

25 Weighted Box Overs (W: 20/35 M: 24″/50#)

30 Calories Row

102919

Lift

EMOTM 20 Minutes of:

Min 1-5: Snatch Pull + Muscle Snatch + OHS

Min 6-10: Power Snatch + Hang Squat Snatch

Min 11-15: Snatch (2)

Min 16-20: Snatch

*Ascending Weight Every 5th Minute*

MetCon

On Every 3rd Minute For 15 Minutes Perform:

9 OH Squats (75/115#)

7 CTB Pullups

50 Double Unders

102819

Strength

i) Front Squat 5×3 @ 80%

ii) Push Press 4×5 (Ascending)

MetCon

7 Minute AMRAP of:

10 SDHP (65/95#)

15 Wall Balls (W: 14/9 M: 20#/10′)

102619

MetCon

In Teams of 2 Complete For Time:

100 Power Snatches (Shared – 65/95#)

250m Run (Together)

80 Calories Assault Bike

250m Run (Together)

60 T2B (Shared)

250m Run (Together)

40 DB Man Makers (Shared – 20/35#)

250m Run (Together)

20 Rope Climbs (Shared)

250m Run (Together)

102519

CrossFit Games Open 20.3 (Click To View)

MetCon

For Time:

21 Deadlifts (155/225#)

21 HSPU

15 Deadlifts (155/225#)

15 HSPU

9 Deadlifts (155/225#)

9 HSPU

21 Deadlifts (205/315#)

50′ HSW

15 Deadlifts (205/315#)

50′ HSW

9 Deadlifts (205/315#)

50′ HSW

***9 Minute Time Cap***

102419

Lift

Power Clean 3-3-3-2-2-2 (Ascending)

MetCon

“Tabata Mashup”

Wall Balls (W: 14/9 M: 20#/10′)

Burpees

Bear Crawl (25′ Lengths)

Calories Assault Bike

102319

Gymnastics

EMOTM 15 Minutes of:

Min 1: Wt’d Plank

Min 2: 2-5 Ring Muscle Ups

Min 3: 10 Wt’d Pistol Squats

*Repeat 5 Times*

Strength (Muscular Endurance)

1 Minute AMRAP Back Squats (125/185#)

1 Minute AMRAP Air Squats

2 Minutes Rest

1 Minute AMRAP Back Squats (155/225#)

1 Minute AMRAP Air Squats

2 Minutes Rest

1 Minute AMRAP Back Squats (185/275#)

1 Minute AMRAP Air Squats

2 Minutes Rest

1 Minute AMRAP Back Squats (155/225#)

1 Minute AMRAP Air Squats

2 Minutes Rest

1 Minute AMRAP Back Squats (125/185#)

1 Minute AMRAP Air Squats

102219

Strength

Deadlift 4×15 @ 50%

MetCon

4 Rounds For Time of:

15 Bench Press (95/135#)

20 Calorie Row

15 HSPU

20 SA DB Snatch (35/50#)

102119

Lift

i) EMOTM 8 Minutes of:

Squat Clean + Front Squat (Ascending)

ii) EMOTM 8 Minutes of:

3 Push Jerk (Ascending)

MetCon

21-15-9 For Time of:

Squat Cleans (95/135#)

CTB Pullups

101919

Strength

Back Squat 10-8-6-4-2 (Ascending)

MetCon

10 Rounds For Time of:

10 Calorie Row

10 Box Hops (20/24″)

10 Situps

10 Strict Press (Bar)

101819

CrossFit Games Open 20.2 (Click To View)

MetCon

20 Minute AMRAP of:

4 DB Thrusters (35/50#)

6 T2B

24 Double Unders

101719

Strength

Front Rack Forward Lunge 10-10-10-10 (Ascending)

MetCon

EMOTM 20 Minutes of:

Min 1: Rowing Calories

Min 2: Double Unders

Min 3: Situps

Min 4: Rest

*Repeat 5 Times*

101619

MetCon

For Time:

-30 Calorie Ski Erg-

3 Rounds of:

8 HSPU

8 Deadlifts (155/225#)

-40 Calorie Assault Bike-

2 Rounds of:

12 HSPU

12 Deadlifts (155/225#)

-50 Calorie Row-

1 Round of:

16 HSPU

16 Deadlifts (155/225#)

Accessory

EMOTM 10 Minutes of:

Odd: 12 KB Waiter Squats

Even: 7 T2B

101519

Strength

OH Squat 5-5-5-5-2-2-2-2 (Ascending)

MetCon

16 Minute AMRAP of:

15 Hang Power Cleans (105/155#)

12 Burpee Box Overs (20/24″)

9 Squat Snatches (105/155#)

6 Bar Muscle Ups

101119

CrossFit Games Open 20.2 (Click To View)

MetCon

10 Rounds For Time of:

8 Ground To Overhead (65/95#)

10 Bar Facing Burpees

***15 Minute Time Cap***

101019

Lift

Clean + Front Squat + Jerk (2) 6×1 (Ascending)

MetCon

EMOTM 20 Minutes of:

Min 1: 10 OH Squats (65/95#)

Min 2: 12 Calorie Row

Min 3: 8 CTB Pullups

Min 4: 10 Calorie Ski Erg

Min 5: 15 Wall Balls (W: 14/9 M: 20#/10′)

*Repeat 4 Times*

100919

Strength

EMOTM 12 Minutes of:

Odd: 6 Back Squat @ 60%

Even: 8 Deadlift @ 50%

MetCon

On Every 4th Minute For 20 Minutes Perform:

7 T2B

7 Hang DB Clean & Jerk – R (35/50#)

7 Hang DB Clean & Jerk – L (35/50#)

15 Box Jumps (20/24″)

*Assault Bike/Row/Ski Erg For The Remaining Time*

100819

Lift

Snatch Balance 4-4-4-4-4 (Ascending)

MetCon

For Time:

10 Snatches (65/95#)

8 Snatches (75/115#)

6 Snatches (95/135#)

4 Snatches (105/155#)

2 Snatches (125/185#)

1500m Ski Erg

100719

Strength

Back Rack Walking Lunge 6-6-6-6-6 (Ascending)

MetCon

“431 Baseline”

For Time:

1000m Row

80 Double Unders

60 Air Squats

40 Pullups

20 Calories Assault Bike

100519

MetCon

i) 5 Rounds For MAX Reps of:

60s SDHP (55/75#)

60s Lateral Leap Burpees

60s Rest

ii) For Time:

50 Calories Ski Erg

50 Med Ball Slams (14/20#)

50 Med Ball Sit Ups (14/20#)

50 GHDBE

Accessory

Partner PNF Stretching (Hamstrings/Piriformis)

100419

Strength (Muscular Endurance)

Drop Ladder 10-1 of:

Bent Over Rows (95/135#)

Ring Rows

MetCon

For Time:

50 Double Unders

25 DB Push Press (20/35#)

50 Double Unders

25 DB Front Squats (20/35#)

50 Double Unders

25 DB Thrusters (20/35#)

50 Double Unders

25 DB Squat Clean Thrusters (20/35#)

100319

Strength

Deadlift 5-5-4-4-3-3-2-2-1-1 (Ascending)

Lift

Clean & Jerk 2-2-1-1-1-1 (Ascending)

100219

MetCon

For Time:

7 Rounds of:

7 KB Swings (1.5/2 Pood)

7 HSPU

7 Burpee Deadlifts (35/50#)

7 T2B

Immediately Followed By:

50 Calories AB

Gymnastics

For Time:

150′ HSW OR 300′ Bear Crawl

Accessory

25′ Partner Shuttle Sprints

*Non-Working Partner Holds Plank*

100119

Lift

Split Jerk 2-2-2-2-2 (Ascending)

MetCon

For Time:

10 Clean & Jerk (95/135#)

8 Clean & Jerk (105/155#)

6 Clean & Jerk (125/185#)

4 Clean & Jerk (145/205#)

2 Clean & Jerk (155/225#)

1500m Row

093019

Strength

Front Squat 6-6-6-6-6 (Ascending)

MetCon

7 Minute AMRAP of:

40 Wall Balls (W: 14/9 M: 20#/10’)

30 Box Jump Overs (20/24”)

20 Power Snatch (65/95#)

10 Ring Muscle Ups

092719

Strength (Muscular Endurance)

Drop Ladder 10-1 of:

DB Chest Press (35/50#)

Seated KB Shoulder Press (.5/1 Pood)

MetCon

For Time:

150 Double Unders

50 Front Squats (65/95#)

50 Situps

150 Double Unders

092619

Lift

EMOTM 12 Minutes of:

Min 1-6: 3-Position Power Snatch (Ground/Hang/High Hang)

Min 7-12: 2 Position Snatch (Low Hang/High Hang)

MetCon

4 Rounds For Time of:

20 SA Hang DB Snatch (35/50#)

15 Ring Pushups

10 Burpee Box Overs (20/24″)

092519

MetCon

6 Sets of:

6 Calories Assault Bike

5×20′ Shuttle Sprint

6 Wall Balls (W: 14/9 M: 20#/10′)

5×20′ Shuttle Sprint

6 HSPU 

5×20′ Shuttle Sprint

6 KB Swings (1/1.5 Pood)

5×20′ Shuttle Sprint

-3 Minutes Rest-

*Score = Slowest Round*

Gymnastics

On Every 2nd Minute For 12 Minutes Perform:

2 BMU + 3 CTB + 4 Pullups

092419

Lift

Hang Squat Clean 2-2-2-1-1-1 (Ascending)

MetCon

8 Rounds For Time of:

12 Calorie Row

12 Deadlifts (105/155#)

092319

Strength

Back Squat 6-6-6-6-6 (Ascending)

MetCon

[12-9-6] x2 For Time of:

S2OH (75/115#)

T2B

092119

MetCon

In Teams of 2 Complete For Time:

“Exchange”

100 Goblet Squats (1/1.5 Pood)

25 Partner Deadlifts (250/315lbs)

100 KB Swings (1/1.5 Pood)

25 Partner Deadlifts (250/315lbs)

100 KB Snatches (1/1.5 Pood)

25 Partner Deadlifts (250/315lbs)

100 Sumo Deadlift High Pull (1/1.5 Pood)

25 Partner Deadlifts (250/315lbs)

092019

Strength

EMOTM 12 Minutes of:

Odd: 8 Bent Over Rows (125/185#)

Even: 5 Strict Pullups

MetCon

4 Rounds For MAX Reps of:

60s Double Unders

60s Wall Balls (W: 14/9 M: 20#/10′)

60s Bench Press (95/135#)

60s Rest

Immediately Followed By:

5 Minutes To Establish:

3RM Snatch

091919

MetCon

EMOTM 30 Minutes of:

Min 1: 10 Burpee To Target

Min 2: 3 Ring Muscle Ups

Min 3: 12 Calories Assault Bike

Min 4: 3 Rope Climbs

Min 5: 10 Pistol Squats

*Repeat 6 Times*

Accessory (Core)

i) 6x30s Weighted Plank (Ascending)

091819

Lift

Snatch Grip Deadlift 7×2 (Ascending)

MetCon

For Time:

72 HSPU

8 OH Squats (125/185#)

091719

Strength

Back Rack Forward Lunge 5×10

*After Each Set Perform 5/Leg Weighted Split Squat Jumps*

MetCon

15 Rounds For Time of:

13 Air Squats

9 Box Hops (20/24″)

5 T2B

091619

Lift

TnG Push Jerk 6-6-4-2-4-6-6

MetCon

7 Minute AMRAP of:

3 Hang Power Cleans (105/155#)

3 Pushups

6 Hang Power Cleans (105/155#)

6 Pushups

9 Hang Power Cleans (105/155#)

9 Pushups

12 Hang Power Cleans (105/155#)

12 Pushups

Etc…

091419

MetCon

In Teams of 2 Complete For Time:

“Route 90”

200 Double Unders

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

091319

Strength

EMOTM 12 Minutes of:

Odd: 5 Bench Press (145/205#)

Even: 5 Ring Dips

MetCon

15 Minute AMRAP of:

40 Double Unders

3 BMU

20′ HSW

091219

Strength

Back Squat [9-6-3] x3

Lift

Hang Squat Snatch 2-2-2-1-1-1 (Ascending)

091119

MetCon

“9/11 Tribute”

For Time:

2001m Run/Row/Ski Erg

11 Box Hops (24/30″)

11 Thrusters (95/135#)

11 CTB Pullups

11 Power Cleans (125/185#)

11 HSPU

11 KB Swings (1.5/2 Pood)

11 T2B

11 Deadlifts (155/225#)

11 Push Jerks (95/135#)

2001m Run/Row/Ski Erg

091019

Strength

Strict Press 8-6-4-2-2-4-6-8 

MetCon

21-15-9-15-21 For Time of:

Calories Row

Thrusters (55/75#)

090919

Strength

Deadlift 3-3-3-3 (Ascending)

MetCon

For Time:

10 Squat Cleans (75/115#)

6 Calories Assault Bike

8 Squat Cleans (95/135#)

12 Calories Assault Bike

6 Squat Cleans (105/155#)

18 Calories Assault Bike

4 Squat Cleans (125/185#)

24 Calories Assault Bike

2 Squat Cleans (145/205#)

30 Calories Assault Bike

090719

MetCon

3 Rounds For Time of:

400m Run

30 Deadlifts (155/225#)

20 T2B

10 Bar Facing Burpees

090619

MetCon

In Teams of 2 Complete For Time:

“The Filthy Fifty HUNDRED”

100 Box Hops (20/24″)

100 Jumping Pullups

100 KB Swings (25/35#)

100 Steps Walking Lunge

100 K2E

100 Push Press (35/45#)

100 Back Extensions

100 Wall Balls (W: 14/9 M: 20#/10′)

100 Burpees

100 Double Unders

090519

Strength

EMOTM 12 Minutes of:

2 Front Squats (Ascending)

MetCon

i) 50-40-30-20-10 For Time of:

Double Unders

*10 Pullups After Each Round*

ii) 5-4-3-2-1 For Time of:

Strict HSPU

*3 Rope Climbs After Each Round*

090419

Lift

Power Snatch 2-2-2-2-1-1-1-1 (Ascending)

MetCon

EMTOM 6 Minutes of:

12 Wall Balls (W: 14/9 M: 20#/10′)

3 Ring Muscle Ups

090319

Strength

Push Press 8-6-4-2-2-4-6-8

MetCon

For Time:

30 SA DB Hang Clean & Jerk (35/50#)

50 Calorie Row

30 SA DB Hang Clean & Jerk (35/50#)

50 Calorie Assault Bike

30 SA DB Hang Clean & Jerk (35/50#)

50 Calorie Ski Erg

083119

In Teams of 2, Complete For Time:

Buy In: 1500m Row (Switch Every 250m)

80 Hang Power Cleans (75/115#)

80 Front Squats (75/115#)

80 Push Press (75/115#)

80 Front Rack Lunges (75/115#)

Cash Out: 1500m Row (Switch Every 250m)

083019

Strength

EMOTM 12 Minutes of:

2 Back Squats (Ascending)

MetCon

Drop Ladder 10-1 For Time of:

KB SDHP (1.5/2 Pood)

Bench Press (95/135#)

T2B

082919

MetCon

14 Minute AMRAP of:

250m Run

40 Double Unders

7 CTB Pullups

Gymnastics

EMOTM 15 Minutes of:

Min 1: 6 Ring Rows

Min 2: 6 Seated Box Hops (24/30″)

Min 3: 12 GHDSU

*Repeat 5 Times*

082819

MetCon

On Every 5th Minute (5 Sets) for 25 Minutes Perform:

5 Deadlifts (225/315#)

10 Bar Facing Burpees

15 HSPU

20 Wall Balls (W: 14/9 M: 20/10#)

Gymnastics

i) On a 12 Minute Timer:

HSW Practice

ii) For Time:

10 BMU

082719

Lift

EMOTM 10 Minutes of:

1 Split Jerk (Ascending)

MetCon

27-21-15-9 For Time of:

Calorie Row

Front Squats (65/95#)

082619

Strength

Sumo Deadlift 8-8-6-6-4-4 (Ascending)

MetCon

4 Rounds For Time of:

15/18 Calories Assault Bike

7 Power Snatch (75/115#)

082419

MetCon

20 Rounds For Time of:

5 Wall Balls (W: 14/9 M: 20#/10′)

3 Box Hops (20/24″)

1 Turkish Get-Up (Bar – Switch Arms Each Round)

082319

Strength

i) Incline Bench Press 20-15-10-5 (Ascending)

ii) Barbell Shrugs 8-8-8-8 (Ascending)

MetCon

3 Rounds For Time of:

21 Calories Ski Erg

15 HSPU

9 Burpee Deadlifts (50/70#)

082219

Lift

Power Clean 2-2-2-2-1-1-1-1 (Ascending)

MetCon

For Time:

50 Squat Clean Thrusters (65/95#)

082119

MetCon

For Time:

10 Push Jerk (75/115#)

12 T2B

8 Push Jerk (95/135#)

12 T2B

6 Push Jerk(105/155#)

12 T2B

4 Push Jerk (125/185#)

12 T2B

2 Push Jerk (135/205#)

12 T2B

Gymnastics

EMOTM 15 Minutes

Min 1: 10 Pistol Squats OR 20 Jumping Lunges

Min 2: 30′ HSW OR 3 WW

Min 3: 3 RMU OR 6 False Grip Rows

*Repeat 5 Times*

082019

Strength

Seated Strict Press 8-8-8-6-6-6 (Ascending)

MetCon

For Time:

800m Run

30 KB Swings (1/1.5 Pood)

800m Run

30 CTB Pullups

081919

Lift

Snatch Balance 3-3-2-2-1-1-1-1-1 (Ascending)

MetCon

8 Rounds For MAX Reps of:

30s Calories Assault Bike

30s Double Unders

30s Deadlifts (95/135#)

30s Hang Power Cleans (95/135#)

30s Rest

081719

CROSSFIT

MetCon

In Teams of 2, Complete For Time:

100 Double Unders (Each)

100 Med Ball Slams (14/20# – Shared)

100 Air Squats (Each)

100 Double Unders (Each)

100 Wall Balls (W: 14/9 M: 20#/10′ – Shared)

100 Air Squats (Each)

100 Double Unders (Each)

100/Side Med Ball Bicycles (14/20# – Shared)

100 Air Squats (Each)

100 Calories Assault Bike (Shared)

081619

Strength

30s MAX DB Chest Press (20/35#)

30s/Arm MAX SA Lawnmowers (35/50#)

30s MAX DB Chest Press (35/50#)

30s/Arm MAX SA Lawnmowers (50/70#)

30s MAX DB Chest Press (50/70#)

30s/Arm MAX SA Lawnmowers (70/100#)

*30s Rest Between Each Movement*

MetCon

15 Rounds For Time of:

4 KB Swings (1.5/2 Pood)

3 T2B

2 Strict HSPU

1 Rope Climb

081519

Strength

Deadlift 20-15-10 (Ascending)

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

081419

Strength

Back Squat 8×2 (Ascending)

MetCon

[12-9-6] x2 For Time of:

Power Snatch (75/115#)

Box Hops (20/24#)

081319

MetCon

5 Rounds For Time of:

30 Calorie Row

30′ OH SA DB Lunge Walk (35/50#)

30′ OH SA DB Lunge Walk (35/50#)

15 Lateral Leap Burpees

Gymnastics

EMOTM 8 Minutes of:

2 Bar MU + 20′ HSW

081219

Strength

Push Press (2) + Split Jerk 6×1 (Ascending)

MetCon

9 Minute AMRAP of:

35 Double Unders

12 DB  Alternating DB Snatches (35/50#)

081019

MetCon

3 Rounds For Time of:

400m Run

21 Calorie Row

15 Devils Press (20/35#)

9 GHDBE

080919

Strength

Bench Press 10-8-6-4-2-4-6-8-10

MetCon

4 Rounds For MAX Reps of:

60s Wall Balls (W:14/9 M:20#/10′)

60s Calories Ski Erg

60s Hang DB Clean & Jerk (35/50#)

60s Burpee Box Overs (16/20″)

60s Rest

080819

MetCon

For Time:

50 Calories Assault Bike

40 HSPU

30 Calories Assault Bike

20 RIng Dips

10 Calories Assault Bike

Accessory

EMOTM 9 Minutes of:

Min 1: 2-4 Ring Muscle Ups

Min 2: 10-14 GHDSU

Min 3: 15-30s Freestanding Handstand Practice

080719

Lift

Hang Squat Snatch (2) 6×1 (Ascending)

MetCon

[12-9-6] x2 For Time of:

T2B

Deadlifts (185/275#)

080619

Strength

OH Squat 3-3-3-3-3-3 (Ascending)

MetCon

For Time:

15 Clean & Jerk (95/135#)

THEN…

5 Rounds of Cindy:

5 Pullups

10 Pushups

15 Air Squats

THEN…

15 Clean & Jerk (95/135#)

080319

MetCon

20 Rounds For Time of:

5 KB Deadlifts (1.5/2 Pood)

3 HSPU

1 Bar Muscle Up

Accessory

Partner Shuttle Sprint Pyramid

080219

Strength

i) Incline Bench Press 5-5-5-5-5-5 (Ascending)

ii) Incline DB Chest Press 3xMAX Reps (35/50#)

MetCon

i) “Annie”

For Time:

50-40-30-20-10 of:

DUs

Situps

080119

Lift

Clean & Jerk 2-2-2-2-2-1-1-1-1-1 (Ascending/1RM)

073119

MetCon

i) 2 Rounds For Time:

40 SDHP (55/75#)

30 Hang Power Clean (55/75#)

20 Push Press (55/75#)

ii) 2 Rounds For Time of:

40 Cal Ski Erg

30 Calorie Row

20 Calorie Assault Bike

Gymnastics

EMOTM 8 Minutes of:

30′ HSW

073019

Strength

[7s Pause Back Squat + 4 Back Squats] x7 (Ascending)

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

35 Pullups

072919

Lift

Squat Clean (2) + Front Squat + Jerk 6×1 (Ascending)

MetCon

4 Rounds For Time of:

8 Burpee Deadlifts (35/50#)

10 HSPU

12 Box Hops (20/24″)

072719

Strength

Push Press 20-20-5-5 (Ascending)

MetCon

21-15-9 For Time of:

KB Swings (1/1.5 Pood)

Med Ball Cleans (14/20#)

*After Each Round Perform 40 Tuck Jumps*

072619

MetCon

In Teams of 2 Complete For Time:

400m Run

100 Pullups

100 DUs

400m Run

100 Pushups

100 DUs

400m Run

100 Air Squats

100 DUs

400m Run

100 Situps

100 DUs

20 Rope Climbs

072519

Lift

Snatch 2-2-2-2-2-1-1-1-1-1 (Ascending/1RM)

Accessory

i) 6x30s Weighted Plank (Ascending)

ii) 5×3 Weighted Strict Chin Up (Ascending)

072419

Strength

Deadlift 8-8-8-1-1-1 (Ascending)

MetCon

8 Minute AMRAP of:

8 Burpees

8 Calories Assault Bike

072319

Strength

i) Front Squat 10-8-6-4-2 (Ascending)

ii) Weighted Strict Pullups 5×3 (Ascending)

MetCon

20 Minute AMRAP of:

500m Row

15 SA Hang DB Clean & Jerk – L (35/50#)

15 SA Hang DB Clean & Jerk – R (35/50#)

072219

Lift

Split Jerk 3-3-3-2-2-2-1-1-1 (Ascending)

MetCon

For Time:

50 Wall Balls (W: 14/10 M: 20#/10′)

25 T2B

30 Calories Ski Erg

25 T2B

50 Wall Balls (W: 14/10 M: 20#/10′)

072019

MetCon

“Tabata That…”

SDHP (55/75#)

Burpee Box Overs (16/20″)

Shuttle Sprints (20′)

Bear Crawl (20′)

Accessory

EMOTM 10 Minutes of:

Odd: 1-3 Rope Climbs

Even: 5-8 Tire Flips

071919

Strength

Superset 5 Sets (Ascending Weights) of:

5 Block Bench Press

8 Power Rows

MetCon

5 Rounds For Time of:

9 Deadlifts (95/135#)

6 Hang Power Snatch (95/135#)

3 OH Squats (95/135#)

071819

MetCon

i) Drop Ladder 10-1 For Time of:

Back Squats (Racked – 155/225#)

HSPU

ii) For Time:

400m Run

4 Clean & Jerk (125/185#)

400m Run

3 Clean & Jerk (145/205#)

400m Run

2 Clean & Jerk (155/225#)

400m Run

1 Clean & Jerk (165/245#)

071719

Strength

Deadlift 10-10-10-2-2-2 (Ascending)

MetCon

3 Rounds For Time of:

100 Double Unders

18 KB Swings (1.5/2 Pood)

6 Bar Muscle Ups

071619

Gymnastics

EMOTM 12 Minutes of:

Odd: 30′ HSW

Even: 8 Pistol Squats

MetCon

4 Rounds For Time of:

12 FR Stationary Alternate Lunges (95/135#)

9 Hang Squat Clean (95/135#)

6 S2OH (95/135#)

071519

Strength

OH Squat 8-8-8-8 (Ascending)

Lift

Snatch Balance 4-4-4-4 (Ascending)

MetCon

For Time:

50 Calories Assault Bike

30 Power Snatch (55/75#)

10 Ring Muscle Ups

071319

MetCon

20 Rounds For Time of:

7 Pushups

5 Wall Balls (W: 14/9 M: 20#/10′)

3 CTB Pullups

1 Deadlift (225/315#)

071219

MetCon

For Time:

1000m Row

50 DB Chest Press (35/50#)

35 T2B

50 DB Chest Press (35/50#)

1000m Row

071119

Lift

Snatch Deadlift (2) + Squat Snatch 7×1 (Ascending)

MetCon

For Time:

21 Calories Assault Bike

21 Power Cleans (75/115#)

15 Calories Assault Bike

15 Power Cleans (95/135#)

9 Calories Assault Bike

9 Power Cleans (105/155#)

071019

MetCon

2 Rounds For Time of:

30 Thrusters (55/75#)

30 Pullups

Accessory

EMOTM 12 Minutes of:

Odd: 10 GHDSU

Even: 3 Rope Climbs

070919

Strength

Deadlift 12-12-12-4-4-4 (Ascending)

MetCon

8 Minute AMRAP of:

 1 HSPU

1 Box Hop (20/24″)

*Add 1 Rep Each Round*

070819

Lift

BTN Split Jerk 3-3-3-3-3 (Ascending)

MetCon

16 Minute AMRAP of:

8 Hang DB Snatch – R (35/50#)

8 Hang DB Snatch – L (35/50#)

4 Turkish Get-Up – R (15/25#)

4 Turkish Get-Up – L (15/25#)

070619

MetCon

5 Rounds For Time of:

5 Reverse Burpees

10 Ring Rows

15 Calories Ski Erg

20 Med Ball Slams (14/20#)

Accessory

5x30s Weighted Wall Sit (Ascending)

070519

Strength (Muscular Endurance)

30s Max Bench Press (55/75#)

1 Minute Rest

30s Max Bench Press (65/95)

1 Minute Rest

30s Max Bench Press (75/115#)

1 Minute Rest

30s Max Bench Press (85/125#)

MetCon

50-40-30-20-10 For Time of:

Double Unders

*After Each Set Perform 10 DB Power Cleans (50/70#)*

070419

MetCon

6 Rounds For Time of:

22 Calorie Row

22 S2OH (65/95#)

22 Box Hops (20/24″)

Accessory

i) 6x30s Weighted Plank (Ascending/60s Rest)

ii) 4x15s MAX 20′ Shuttle Sprints (45s Rest)

070319

Lift

EMOTM 15 Minutes of:

Hang Power Snatch (2) + OH Squat (2) @ 45%

MetCon

3 Rounds For Time of:

400m Run

40 KB Swings (1/1.5 Pood)

12 Ring Dips

070219

Strength

Deadlift 15-15-15-6-6-6

MetCon

4 Rounds For Time (Including Rest) of:

6 BF Burpees

6 Muscle Snatches (55/75#)

2 BMU

90s Rest

062919

Strength (Muscular Endurance)

30s Max Back Squats (65/95#)

1 Minute Rest

30s Max Back Squats (75/115#)

1 Minute Rest

30s Max Back Squats (95/135#)

1 Minute Rest

30s Max Back Squats (105/155#)

MetCon

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

150 Double Unders

150 Situps

062819

Lift

EMOTM 15 Minutes of:

Hang Power Clean (2) + Split Jerk (2) @ 40%

MetCon

For Time:

50 Calorie SE

40 Pushups

30 T2B

20 Ring Pushups

10 RMU

062719

Strength

Push Press 5-5-3-3-2-2-1-1-1-1-1 (Ascending)

MetCon

4 Rounds For Time of:

16 Calories Assault Bike

8 DB S2OH (35/50#)

062619

MetCon

20 Rounds For Time of:

4 CTB Pullups

8 Hang Power Cleans (55/75#)

12 Calorie Row

Accessory

6x30s Weighted Plank (Ascending)

062519

Strength

Front Squat 6-6-4-4-2-2-4-4-6-6

MetCon

3 Rounds For Time of:

400m Run

21 KB Swings (1.5/2 Pood)

15 KB Goblet Squats (1.5/2 Pood)

9 Burpee Over KB (Any Style)

062419

Lift

EMOTM 20 Minutes of:

1 Snatch @ 80%

MetCon

11 Minute AMRAP of:

7 Deadlifts (185/275#)

7 HSPU

062219

MetCon

*RX times will go up on the Wall of Fame!!!*

“The Perimeter”

3 Rounds For Time of:

Run 1 Mile

Row 1500m

*55 Minute Time Cap*

062119

Strength

Tempo Back Squat 6×2 @ 70% (5s Down, 2s Bottom, 3s Up)

MetCon

21-15-9 For Time of:

OH Squats (95/135#)

Ring Dips

Calories Assault Bike

062019

Lift

Split Jerk 2-2-2-2-2-2 (Ascending)

MetCon

2 Rounds For Time of:

800m Run

15-12-9 of:

Wall Balls (W:14/9 M: 20/10#)

T2B 

061919

Lift

Power Snatch + Hang Squat Snatch 6×1 (Ascending)

MetCon

10 Rounds For Time of:

2 Bar Muscle Ups

4 SA DB Box Overs (20/24″ 35/50#)

6 GR2OH (75/115#)

061819

MetCon

“Pedro 66”

3 Rounds For Time of:

22 Calorie Row

22 S2OH (65/95#)

22 Pullups

22 Back Squats (65/95#)

22 Situps

CASHOUT: 5 Pushups

Accessory (Gymnastics)

EMOTM 10 Minutes of:

Odd: 1-3 Rope Climbs

Even: 3-5 Deficit HSPU (4/6″ Deficit)

061719

Strength

Deadlift 3-3-3-3-3-3-3 (Ascending)

MetCon

5 Rounds For Time of: 

15 Stationary OH Forward Lunges (Bar)

21 Burpees

27 Double Unders

061519

Strength

TnG Push Press 12-12-8-8-4-4 (Ascending)

MetCon

4 Rounds For MAX Reps of:

30s Wall Balls (W: 14/9 M: 20#/10′)

30s S2OH (Bar)

30s Box Hops (16/20″)

30s Burpee To Target (4/6″)

30s Renegade Rows (15/25# – Per Arm)

30s Rest

061419

MetCon

45 Minute AMRAP of:

1000m Row

40 Tire Flips

100 Air Squats

40 Sand Bag Cleans

100 Bench Press (45/65#)

40 Battle Rope Slams (Every 10 Slams Perform 10 Hurdle Jumps)

200m Farmer Carry (1.5/2 Pood)

061319

Gymnastics

EMOTM 10 Minutes of:

Odd: 30′ HSW

Even: 30s Freestanding HS

MetCon

3 Rounds For Time of:

3 Burpee Ring Muscle Ups

6 Deadlifts (185/275#)

9 Hang Power Cleans (75/115#)

12 Calories AB

061219

Strength

Back Squat 10-8-6-4-2-4-6-8-10

MetCon

7 Minute AMRAP of:

25 DUs

4 Strict HSPU

061119

Lift

EMTOM 20 Minutes of:

1 Clean & Jerk @ 80%

MetCon

4 Rounds For Time of:

8 Burpee Box Overs (20/24″)

8 SA KB Snatches – R (1/1.5 Pood)

8 SA KB Snatches – L (1/1.5 Pood)

8 CTB Pullups

061019

MetCon

i) 5 Rounds For Time of:

400m Run

20 T2B

ii) For Time:

27 Bench Press (65/95#)

27 GHDSU

21 Bench Press (75/115#)

21 GHDSU

15 Bench Press (95/135#)

15 GHDSU

9 Bench Press (105/155#)

9 GHDSU

060819

MetCon

4 Rounds For Time of:

200m Row

15 Banded Squat Jumps

5 SA Burpee – L

200m Row

10 Med Ball Pushups

5 SA Burpee – R

200m Row

15 Weighted Situps

5 SA Burpee – L

200m Row

10 Ring T-Rows

5 SA Burpee – R

Mobility

Group Stretch (10 Minutes)

060719

Strength

Superset 5 Sets (Ascending Weight) of:

5 Floor Press

10 Incline Pec Flies

15 Side Lifts

MetCon

21 Deadlifts (155/225#)

50 Double Unders

15 Deadlifts (155/225#)

50 Double Unders

9 Deadlifts (155/225#)

50 Double Unders

15 Deadlifts (155/225#)

50 Double Unders

21 Deadlifts (155/225#)

50 Double Unders

060619

Strength

Front Squat 6×6 @ 75%

MetCon

8 Minute AMRAP of:

25′ SA DB FR Lunge Walk – R (35/50#)

25′ SA DB FR Lunge Walk – L (35/50#)

6 Lateral Leap Burpees

2 BMU

*Add 2 BMU Every Round*

060519

Odd Objects

EMOTM 10 Minutes of:

Odd: 8 SA Alternate DB Snatch w/ Fat Grips (35/50#)

Even: 8 Fat Bar Muscle Cleans (80/120#)

MetCon

10-8-6-4-2 For Time of:

Hang Power Snatch (75/115#)

Wt’d KB Pistol Squats (20/35#)

*After Each Round Perform 15 Calories Ski Erg*

060419

Strength

On Every 3rd Minute For 15 Minutes Perform:

3 Thrusters (Off Rack/Ascending)

MetCon

For Time:

1km Run

50 SDHP (Bar)

50 HSPU

060319

Lift

Split Jerk 4-4-4-2-2-2 (Ascending)

MetCon

2 Rounds For Time of:

55 Wall Balls (W: 14/9 M: 20#/10′)

30 Pullups

5 Rope Climbs

060119

Strength

Pause Front Squat 3-3-3-3 (5s Pause/Ascending)

MetCon

14 Minute AMRAP of:

7 Box Overs (20/24″)

7 SA Hang DB Clean & Jerk – R (35/50#)

7 SA Hang DB Clean & Jerk – L (35/50#)

7 Pullups

053119

Strength

i) Bent Over Row 15-15-10-10-5-5 (Ascending)

ii) SA Bent Over DB Fly 3×8 (Per Side/Ascending)

MetCon

8 Minute AMRAP of:

3 OH Squats (65/95#)

3 T2B

6 OH Squats (65/95#)

6 T2B

9 OHS (65/95#)

9 T2B

Etc…

053019

Gymnastics

EMOTM 8 Minutes of:

30′ HSW

MetCon

3 Rounds For Time of:

800m Run

60 Double Unders

35 KB Swings (.5/1 Pood)

052919

MetCon

10 Rounds For Time of:

30 Air Squats

3 Ring Muscle Ups

Accessory

Partner Sprint Pyramind 1-2-3-4-5-4-3-2-1

052819

Lift

TnG Power Snatch 3-3-2-2-2-2 (Ascending)

MetCon

For Time:

100 Push Press (75/115#)

*Every Dropped Bar = 8 Straight Arm Burpees*

052719

Strength

Deadlift 6-6-6-6 (Ascending)

MetCon

On Every 3rd Minute For 15 Minutes Perform: 

4 Squat Clean Thrusters (105/155#)

6 BF Burpees

8 Calories AB

052519

MetCon

For Time of:

400m Run

30 Pullups

30 Pushups

10 Power Snatch (55/75#)

400m Run

20 CTB Pullups

20 Ring Pushups

10 Power Snatch (75/115#)

400m Run

10 Bar MU

10 HSPU

10 Power Snatch (85/125#)

Accessory

400m Sled Drag w/ Med Ball

052419

Strength

i) Seated Strict Press 8-8-6-6-4-4 (Ascending)

ii) Seated Lateral Shoulder Raise 12-12-12 (Across)

iii) Seated Arnold Press 6-6-6 (Across)

MetCon

Drop Ladder 10-1 For Time of:

DB Chest Press (50/70#)

T2B

*On Every Minute Perform 20 Double Unders*

052319

Strength

Back Squat 3-3-3-2-2-2 (Ascending)

MetCon

3 Rounds For MAX Reps of:

60s SA DB Snatch (35/50#) – Alternate Every 5 Reps

60s Deadlifts (125/185#)

60s  Anchored Situps

60s Rest

052219

MetCon

5 Rounds For Time of:

500m Row

25 Wall Balls (W: 14/9 M: 20#/10′)

15 SA DB Box Step Ups (35/50#)

Gymnastics

EMOTM 8 Minutes of:

Odd: 3-5 Deficit Strict HSPU

Even: 3-5 Weighted Pullups

052119

Lift

TnG Power Clean 3-3-3-3-3 (Ascending)

MetCon

21-15-9 For Time of:

Burpee To Target

DB/KB S2OH (20/35#)

051819

Gymnastics

EMOTM 8 Minutes of:

Odd: 2 Strict Ring Muscle Ups OR 4 RMU Transitions

Even: 25′ HSW OR 2 Wall Walks

MetCon

EMOTM 16 Minutes of:

Min 1: 25 Jump & Touch (8/12″)

Min 2: 8 SA KB Clean & Jerk (1/1.5 Pood) – Alternate Each Round

Min 3: 25 Tuck Jumps

Min 4: 15 V-Ups

*Repeat 4 Times*

051719

Strength

i) Block Bench Press 5-5-3-3-1-1-1-1 (Ascending)

ii) Shrugs 8-8-8-8 (Ascending/Heavy)

MetCon

For Time:

Buy In: 100 Double Unders

30-20-10 of:

Calories Assault Bike

T2B

Cash Out: 100 Double Unders

051619

Lift

EMOTM 12 Minutes of:

2-Position Power Snatch + Low Hang Squat Snatch (Wave)

MetCon

7 Rounds For Time of:

200m Run

7 CTB Pullups

7 Front Squats (105/155#)

051519

Strength

Deadlift 10-8-6-4-2 (Ascending)

MetCon

9 Minute AMRAP of:

9 Calorie Row

9 HSPU

051419

MetCon

10 Rounds For Time of:

5 Box Overs (30/36″)

3 Power Cleans (135/205#)

1 Burpee Ring Muscle Up

Accessory (Odd Objects)

3 Sets of:

90s MAX Tire Flips

3 Minute Rest

051319

Lift

Split Jerk 5-5-2-2-1-1-1 (Ascending)

MetCon

5 Rounds of:

12 Calories Ski Erg

12 DB Thrusters (20/35#)

5×30′ Shuttle Spints

6 BF Burpees

6 Squat Snatch (55/75#)

5×30′ Shuttle Spints

3 Minutes Rest

*Score = Slowest Round*

051119

Strength

Deadlift Holds (Pronated Grip) 6xMAX (Ascending Weights)

MetCon

“Tabata Mashup”

GHDSU

Shuttle Sprints

SA KB Snatch (.5/1 Pood)

Pushups

051019

Strength

i) Incline Bench Press 12-10-8-6-4-2-1-1-1 (Ascending)

ii) SA Barbell Lawnmowers 12-12-12 (Ascending)

MetCon

3 Rounds For Time of:

600m Run

30′ SA OH DB Walking Lunge – R (35/50#)

30′ SA OH DB Walking Lunge – L (35/50#)

15 T2B

15 DB Chest Press (50/70#)

050919

Gymnastics

EMOTM 15 Minutes of:

Min 1: 2-4 Bar Muscle Ups OR 4 BMU Transitions (Drill)

Min 2: 30s Freestanding Handstand

Min 3: 5-8 Parallette Jump Throughs

*Repeat 5 Times*

MetCon

For Time:

14 Minute AMRAP of:

34 Wall Balls (W: 14/9 M: 20#/10′)

17 HSPU

050819

Lift

i) Snatch Grip Deadlift + Snatch Pull (2) + Snatch (2) 4×1 (Ascending)

ii) Snatch Grip Deadlift + Snatch High Pull (2) + Snatch (2) 4×1 (Ascending)

MetCon

For Time:

[15-12-9] x2 For Time of:

Burpee Pullups

Plate GR2OH (25/45#)

050719

MetCon

5 Rounds For Time of:

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

75 DUs

Accessory (Odd Objects)

5×40′ Sled High/Face Pull (Ascending/Max Weight)

5xMAX L-Sit Dip Hold

5×40′ Mixed Carry KB OH Hold/DB OH Hold

050619

Strength

Tempo Back Squat

3×4 @ 70% (4s Down, 2s Bottom, 4s Up)

4×3 @ 75% (3s Down, 1s Bottom, 2s UP)

MetCon

For Time:

100 Calories Assault Bike OR Ski Erg

*On Every 2nd Minute Perform 8 Ring Dips*

050419

Strength

Deadlift 8-6-6-4-4-2 (Ascending)

MetCon

21-15-9-15-21 For Time of:

Thrusters (55/75#)

Situps

050319

Strength

i) Decline Bench Press 12-10-8-6-4-2-1-1-1 (Ascending)

ii) Bent Over Power Row 12-10-8 (Ascending)

MetCon

8 Rounds For Time of:

8 Box Hops (20/24″)

8 SA DB Snatch (50/70#)

050219

Gymnastics

EMOTM 15 Minutes of:

Min 1: 4 Ring Muscle Ups OR 4 RMU Transitions (Drill)

Min 2: 30′ HSW OR 3 Wall Walks

Min 3: 20 Pylon Pike Drill

*Repeat 5 Times*

MetCon

9 Minute AMRAP of:

8 Pistol Squats

12 T2B

16 Tuck Jumps

050119

Lift

Hang Snatch 3-3-3-2-2-2-1-1-1 (Ascending)

MetCon

For Time:

2000m Row

200 Double Unders

20 Turkish Getups (Bar)

043019

MetCon

4 Rounds For Time of:

3 Rounds of “Cindy”

5 Pullups

10 Pushups

15 Squats

Followed By:

1 Round of:

8 Power Snatch (75/115#)

8 OH Squats (75/115#)

Accessory (Odd Objects)

5×40′ Seated Sled Rope Pull (Ascending/Max Weight)

5xMAX Hanging L-Sit

5×40′ Mixed KB Front Rack Hold/DB OH Hold

042919

Strength

EMOTM 10 Minutes of:

3 Front Squat @ 75%

MetCon

5 Rounds For Time of:

8 Calories Assault Bike

6 Strict HSPU

4 Deadlift (225/315#)

042719

Strength

Deadlift 10-8-8-6-6-4 (Ascending)

MetCon

“Brenton”

5 Rounds For Time of:

100′ Bear Crawl

100′ Broad Jumps

*Every 5th Jump Perform 3 Burpees*

042619

Strength

Bench Press

Max Reps @ 65/95lbs

Max Reps @ 75/115lbs

Max Reps @ 95/135lbs

Max Reps @ 105/155lbs

Max Reps @ 125/185lbs

MetCon

For Time:

10 Clusters (65/95#)

3 Rope Climbs

8 Clusters(75/115#)

3 Rope Climbs

6 Clusters (95/135#)

3 Rope Climbs

4 Clusters (105/155#)

3 Rope Climbs

2 Clusters (125/185#)

3 Rope Climbs

042519

Strength

Front Rack Forward Lunge 10-10-10-10-10 (Ascending)

Lift

Push Press (2) + Split Jerk 5×1 (Ascending)

MetCon

7 Minute AMRAP of:

9 Wall Balls (W: 14/9 M: 20#/10′)

1 Burpee

9 Wall Balls (W: 14/9 M: 20#/10′)

2 Burpees

9 Wall Balls (W: 14/9 M: 20#/10′)

3 Burpees

9 Wall Balls (W: 14/9 M: 20#/10′)

4 Burpees

Etc..

042419

MetCon

For Time:

400m Run

3 Rounds of:

15 KB Swings (1.5/2 Pood)

8 T2B

400m Run

3 Rounds of:

15 KB SDHP (1.5/2 Pood)

6 CTB Pullups

400m Run

3 Rounds of:

15 KB Goblet Squats (1.5/2 Pood)

4 BMU

Accessory (Odd Objects)

5×40′ Standing Sled Rope Pull (Ascending/Max Weight)

5xMAX Parallette L-Sit

5×40′ Mixed KB OH Hold/DB OH Hold

042319

Strength

Snatch Grip Deadlift 4-4-4-4 (Ascending)

MetCon

For Time:

1000m Row

50 Hang Power Clean (65/95#)

30 HSPU

042219

Strength

EMOTM 10 Minutes of:

3 Back Squat @ 75%

MetCon

431 Beep Test

“Death By…”

Shuttle Sprints (40′)

*Add 1 Length Each Minute*

Accessory

3 Sets of:

8/side SL RDL

12 Weighted GHD

8/side Bottoms Up KB Press

042019

Strength

Sumo Deadlift 6-6-6-6-6 (Ascending)

MetCon

4 Rounds For Time of:

6 Burpee Tuck Jumps

12 Hang DB Clean & Jerk (35/50#)

18 Box Hops (20/24″)

041819

MetCon

24 Minute AMRAP of:

250m Run

72 Double Unders

8 Hang SA DB Snatch – L (50/70#)

8 Hang SA DB Snatch – R (50/70#)

Gymnastics (Complex)

EMOTM 8 Minutes of:

1 BMU + 4 T2B

041719

Strength

Back Rack Reverse Lunge 10-10-10-10-10 (Ascending)

MetCon

21-15-9 For Time of:

Hang Power Cleans (95/135#)

Calories Assault Bike

041619

MetCon

For Time:

50 Calories Ski Erg

25′ HSW/50′ Bear Crawl

50 Wall Balls (W: 14/9 M: 20#/10′)

25′ HSW/50′ Bear Crawl

50 Burpee To Target (6″)

25′ HSW/50′ Bear Crawl

50 S2OH (55/75#)

25′ HSW/50′ Bear Crawl

Accessory (Odd Objects)

5×40′ Sled Pull (Ascending/Max Weight)

5xMAX GHDBE Static Hold

5×40′ Mixed KB OH Hold/DB Suitcase Carry

041519

Strength

OH Squat 8-8-8-8-8 (Ascending)

MetCon

2 Rounds For Time of:

24 Calorie Row

16 CTB Pullups

24 Calorie Row

16 Ring Dips

Immediately Followed By:

4 Minutes To Establish:

1RM Clean & Jerk

041319

MetCon

“McGhee”

30 Minute AMRAP of:

5 Deadlifts (185/275#)

13 Pushups

9 Box Hops (20/24″)

041219

Strength

Incline Bench Press 12-12-10-10-8-8-1-1-1 (Ascending)

MetCon

Drop Ladder 10-1 For Time of:

Back Squats (From Ground – 125/185#)

T2B

*After Each Round Perform 30 Double Unders*

041119

Lift

i) On Every 3rd Minute For 21 Minutes of:

Snatch + Hang Snatch (Ascending Weights)

ii) On Every 3rd Minute For 21 Minutes of:

Clean + Hang Clean + Jerk (Ascending Weights)

041019

Strength

i) OH Lunge Walk 10-10-10-10-10 (Ascending)

ii) Weighted Chinup 3-3-2-2-1-1 (Ascending)

MetCon

EMOTM 8 Minutes of:

8 Calories Assault Bike

8 Burpees

040919

MetCon

5 Rounds of:

3 Minute AMRAP of:

6 Squat Cleans (65/95#)

6 HSPU

*60s Rest Between Rounds*

Accessory (Odd Objects)

5×40′ Sled Push (Ascending/Max Weight)

5xMAX GHDSU Static Hold

5×40′ Mixed KB Front Rack/DB Suitcase Carry

040819

Strength

Front Squat 8-8-8-8-8 (Ascending)

MetCon

For Time:

40 Deadlifts (155/225#)

3 Rope Climbs

40 Wall Balls (W: 14/9 M: 20#/10′)

5 RMU

40 Calorie Row

3 Rope Climbs

40 Thrusters (35/45#)

5 RMU

040619

Strength

Deadlift 1-1-1-1-1 (Ascending)

MetCon

For Time:

50-40-30-20-10

KB Swings (.5/1 Pood)

*After Each Set Complete 10 Weighted Step Ups (20/24″ w/ .5/1 Pood)*

040519

Strength

Push Press 8-8-3-3-3 (Ascending)

MetCon

[15-12-9] x2 For Time of:

Front Squats (75/115#)

Pullups

040419

Lift

EMOTM 12 Minutes of:

Odd: 3 OH Squats @ 70%

Even: 3 Snatch Balance @ 70%

*Based Off 1RM Snatch*

MetCon

16 Minute AMRAP of:

14 Calorie Row

12 T2B

10 Hang Power Snatch (65/95#)

040319

MetCon

i) For Time:

100 SA DB Snatches (35/50#)

*Every Minute Perform 5 HSPU*

ii) For Time:

21 SA DB Thrusters – R (35/50#)

21 SA DB Thrusters – L (35/50#)

21 Ring Pushups

15 SA DB Thrusters – R (35/50#)

15 SA DB Thrusters – R (35/50#)

15 Ring Pushups

9 SA DB Thrusters – R (35/50#)

9 SA DB Thrusters – R (35/50#)

9 RIng Pushups

040219

MetCon

6 Rounds of:

10 Calories Assault Bike

15 Double Unders

3×30′ Shuttle Sprints

1 Clean & Jerk (155/225#)

3×30 Shuttle Sprints

15 Double Unders

10 Burpees

-3 Minute Rest-

*Score = Slowest Round*

Gymnastics

EMOTM 8 Minutes of:

Odd: 3 Bar Muscle Ups OR BMU Drills

Even: 30′ HSW OR HSW Drills

040119

Strength

Back Squat 8-8-8-8-8 (Ascending)

MetCon

For Time:

65 Cal Ski Erg

65 Air Squats

40 Cal Ski Erg

40 SDHP (75/115#)

033019

Strength

Deadlift 2-2-2 (Ascending)

MetCon

“CrossFit Baseline 2.0”

For Time:

500m Row (Damper @ 10)

40 DB Front Squats (20/35#)

30 GHDSU OR Weighted Situps (Anchored)

20 HSPU

10 BMU

032919

Strength

Bench Press 15-15-10-10-5-5 (Ascending)

MetCon

For Time of:

29 Deadlifts (155/225#)

29 Pullups

29 Wall Balls (W: 14/9 M: 20#/10′)

29 Calorie Row

29 DB/KB Bent Over Row (35/50#)

29 Thrusters (55/75#)

032819

Lift

EMOTM 12 Minutes of:

Odd: 3 Power Cleans @ 70%

Even: 3 Split Jerks @ 70%

*Based off 1RM Clean & Jerk*

MetCon

5 Rounds For Time of:

64 DUs

8 T2B

8 DB Hang Clean & Jerk (35/50#)

032719

MetCon

i) For Time of:

10-8-6-4-2

Back Squat (185/275#)

5-4-3-2-1

Rope Climbs

ii) For Time of:

50 KB Swings (.5/1 Pood)

20 Pushups

35 KB Swings (1/1.5 Pood)

35 Pushups

20 KB Swings (1.5/2 Pood)

50 Pushups

032619

Lift

Power Snatch 2-2-2-1-1-1 (Ascending)

MetCon

6 Rounds For MAX Reps of:

30s Calories Assault Bike

30s Rest

30s Ring Muscle Ups

30s Rest

30s Hang Power Cleans (105/155#)

30s Rest

032519

Strength

Front Squat 7×2 (Ascending)

MetCon

2 Rounds For Time of:

18 Burpees

18 DB S2OH (35/50#)

18 Box Overs (20/24″)

032219

CrossFit Games Open 19.5

MetCon

33-27-21-15-9 For Time of:

Thrusters (65/95#)

CTB Pullups

*20 Minute Time Cap*

032119

Lift (Mechanics/Light Weights)

i) EMOTM 10 Minutes of:

Snatch Deadlift (3) + Power Snatch + OH Squat (2)

ii) EMOTM 10 Minutes of:

Snatch Pull (2) + Power Snatch + Snatch Balance (2)

iii) EMOTM 10 Minutes of:

Snatch High Pull (2) + Squat Snatch (2)

Accessory

Seated Box Jump 5×5 (Ascending Heights) –> Compare To Last Week

032019

MetCon

i) 8 Rounds For Time of:

3 Deadlifts (225/315#)

3 Strict HSPU

ii) 6 Rounds For Time of:

6 S2OH (105/155#)

6 Pistol Squats

Accessory

EMOTM 10 Minutes of:

Odd: 100′ KB Farmer Carry (1.5/2 Pood)

Even: 25′ Handstand Walk

031919

Lift

Power Clean 2-2-2-1-1-1 (Ascending)

MetCon

3 Rounds For Time of:

100 Double Unders

45 Calorie Row

35 Wall Balls (W: 14/9 M: 20#/10′)

031819

Strength

Back Squat 7×2 (Ascending)

MetCon

EMOTM 10 Minutes of:

6 Calories Assault Bike

6 SA DB Squat Snatch (35/50#)

031619

Strength

Deadlift 3-3-3 (Ascending)

MetCon

6 Rounds For Time of:

12 Medicine Ball Cleans (14/20#)

8 Pullups

12 Box Hops (24/30″)

031519

CrossFit Games Open 19.4

MetCon

For Time:

3 Rounds of

10 Snatches (65/95#)

12 Bar Facing Burpees

-Rest 3 Minutes-

3 Rounds of:

10 Bar Muscle Ups

12 Bar Facing Burpees

031419

Lift (Mechanics/Light Weights)

i) EMOTM 10 Minutes of:

Clean Deadlift (3) + Squat Clean + Jerk

ii) EMOTM 10 Minutes of:

Clean Pull (2) + Squat Clean + Jerk

iii) EMOTM 10 Minutes of:

Clean High Pull + Squat Clean (2) + Jerk

Accessory

Seated Box Jump 5×5 (Ascending Heights)

031319

MetCon

i) Drop Ladder For Time of:

30-27-24-21-18-15-12-9-6-3

Calories Rowing

10-9-8-7-6-5-4-3-2-1

Thrusters (75/115#)

ii) 5 Rounds For Time of:

3 Power Cleans (125/185#)

5 Ring Dips

031219

Lift

Power Snatch + Hang Snatch (2) 6×1 (Ascending)

MetCon

3 Rounds For Time of:

3 Ring MU

6 Squat Snatch (95/135#)

9 BF Burpees

031119

Strength

Back Squat 5-5-4-4-3-3 (Ascending)

MetCon

15 Minute AMRAP of:

3 OH Squats (65/95#)

3 T2B

25 DUs

6 OH Squats (65/95#)

6 T2B

25 DUs

9 OH Squats (65/95#)

9 T2B

25 DUs

12 OH Squats (65/95#)

12 T2B

25 DUs

15 OH Squats (65/95#)

15 T2B

25 DUs

Etc…

030919

Strength

Deadlift 4-4-4 (Ascending)

MetCon

3 Rounds For Time of:

30 Cal Assault Bike

20 Thrusters (55/75#)

10 Devils Press (35/50#)

030819

CrossFit Games Open 19.3

MetCon

For Time:

200′ OH DB Walking Lunge (35/50#)

50 DB Step Ups (20/24″ 35/50#)

50 Strict HSPU

200′ Handstand Walk

*10 Minute Time Cap*

030719

Strength

Strict Press 5-5-4-4-3-3 (Ascending)

Lift (Mechanics)

EMOTM 8 Minutes of:

Snatch Balance (3)

MetCon

For Time:

21 Front Squats (95/135#)

21 DB Chest Press (35/50#)

15 Front Squats (105/155#)

15 DB Chest Press (35/50#)

9 Front Squats (125/185#)

9 DB Chest Press (35/50#)

030619

MetCon

i) For Time of:

60 Wall Balls (W: 14/9 M: 20#/10′)

50 Box Overs (20/24″)

40 Cal AB

30 HSPU

20 SA Snatch (50/70#)

ii) 3 Rounds For Time of:

500m Ski Erg

21 KB Swings (1/1.5 Pood)

12 Pullups

Accessory (Core)

3 Sets of:

15 Banded Good Mornings

15 Hollow Rocks

030519

Lift/Strength

i) SG Push Press 3×3 (Ascending)

ii) SG Split Jerk 6×1 (Ascending)

MetCon

2 Rounds For Time of:

30 Calorie Row

30 Deadlifts (75/115#)

30 Push Jerk (75/115#)

030419

Strength

Front Squat 5-5-4-4-3-3 (Ascending Weight)

MetCon

14 Minute AMRAP of:

25′ DB FR Lunge Walk (35/50#)

8 DB Power Cleans (35/50#)

3 Bar Muscle Ups

030219

Strength

Deadlift 5-5-3-3-1-1-1

MetCon

12-9-6-9-12 For Time of:

Front Squats (65/95#)

BF Burpees

Situps

*50 Double Unders After Each Round*

030119

CrossFit Games Open 19.2

MetCon

In 8 Minutes Complete:

25 T2B

50 DU’s

15 Squat Cleans (85/135#)

25 T2B

50 DUs

13 Squat Cleans (115/185#)

If Completed Before 8 Minutes, Add 4 Minutes And Proceed to:

25 T2B

50 DUs

11 Squat Cleans (145/225#)

If Completed Before 12 Minutes, Add 4 Minutes And Proceed to:

25 T2B

50 DUs

9 Squat Cleans (175/275#)

If Completed Before 16 Minutes, Add 4 Minutes And Proceed to:

25 T2B

50 DUs

7 Squat Cleans (205/315#)

022819

Strength

TnG Push Press 5-5-4-4-3-3 (Ascending)

Lift (Mechanics)

EMOTM 8 Minutes of:

Split Jerk (2)

MetCon

21-15-9 For Time of:

Calorie Row

GHDSU OR Weighted Situps

022719

MetCon

i) 9 Rounds For Time of:

5 Deadlifts (125/185#)

5 Deficit HSPU

5 Hang Power Cleans (105/155#)

5 Deficit Pushups

ii) For Time:

50 Back Squats (125/185#)

*Every Racked Bar = 75 Double Unders*

022619

Lift

Snatch 6×1 (Ascending)

MetCon

7 Rounds For Time of:

7 T2B

7 Burpee Box Overs (20/24″)

022519

Strength

OH Squat 5-5-4-4-3-3

MetCon

5 Rounds of:

12 Calories Assault Bike

12 CTB Pullups

12 DB Hang Clean & Jerk (35/50#)

2 Minutes Rest

*Score = Slowest Round*

022319

Strength

Deadlift 20-15-10 (Ascending)

MetCon

“Reverse Annie”

10-20-30-40-50 For Time of:

Double Unders

Situps

022219

CrossFit Games Open 19.1

MetCon

15 Minute AMRAP of:

19 Wall Balls (W: 14/9 M: 20#/10′)

19 Calorie Row

022119

MetCon

For Time:

500m Row

30 Deadlifts (95/135#)

500m Ski Erg

30 HSPU

500m Row

30 Hang Power Cleans (75/115#)

500m Ski Erg

30 Pushups

500m Row

30 Hang Power Snatch (65/95#)

500m Ski Erg

30 Ring Dips

022019

Lift

Clean & Jerk 6×1 (Ascending)

MetCon

4 Rounds For Time of:

20 SA Snatch (35/50#)

20 Box Overs (20/24″)

021919

Strength

Tempo Back Squat

3×4 @ 70% (4s Down/2s Hold/4s Up)

3×2 @ 80% (2s Down/1s Hold/4s Up)

MetCon

Drop Ladder 10-1 For Time of:

S2OH (75/115#)

Front Rack Lunge (75/115#)

Bar Facing Burpees

021619

Strength

EMOTM 10 Minutes of:

Odd: 5 Front Squat (95/135#)

Even: 5 S2OH (95/135#)

MetCon

i) “JT”

21-15-9 For Time of:

HSPU

Ring Dips

Pushups

ii) “Death By…”

Burpees

021519

Gymnastics

Ring/Bar Muscle Up Practice

MetCon

For Time:

100 Thrusters (65/95#)

7 Bar OR RIng Muscle Ups

Accessory (Core)

5x30s Weighted Plank (Ascending Weight)

021419

Lift

Snatch Balance 2-2-2-1-1-1 (Ascending)

MetCon

18-15-12 For Time of:

SDHP (65/95#)

T2B

Plate GR2OH (25/45#)

Pushups

Accessory

2 Sets of:

15 Reverse Hypers

10 Kang Squats (55/75#)

10 Steps/Side DB Zombie Walk (35/50#)

021319

MetCon

i) 5-4-3-2-1

Squat Cleans (145/205#)

Rope Climbs

ii) 18 Minute AMRAP of:

14 Burpees

20′ DBL DB/KB OH Lunge Walk (20/35#)

14 Pistol Squats

20′ DBL DB/KB OH Lunge Walk (20/35#)

021219

Lift

Split Jerk 7×1 (Ascending)

MetCon

For Time:

1500m Row

40 HSPU

40 KB Swings (1.5/2 Pood)

150 Double Unders

021119

Strength

EMOTM 10 Minutes of:

2 Front Squats @ 80%

MetCon

5 Rounds For Time of:

12/15 Calories Assault Bike

6 OH Squats (95/135#)

6 CTB Pullups

020919

Strength

Deadlift 2-2-4-4-2-2-1-1 (Not to exceed 90% of 1RM)

MetCon (Odd Objects)

EMOTM 16 Minutes of:

Min 1: 2×40′ Standing Sled Rope Pull

Min 2: 2×40′ Sandbag Lunge Walk

Min 3: 4×40′ DB Carry (70/100#)

Min 4: 5 Axl Bar Muscle Clean & Strict Press (Weight = Athlete Choice)

*Repeat 4 Times* 

020819

Strength

Bench Press 4×2 (Ascending)

Gymnastics

12 Minutes of EITHER:

15 Ring/Bar Muscle Ups

OR

Ring/Bar Muscle Up Practice

MetCon

12 Minute AMRAP of:

12/15 Calorie Row

2 Burpee Over The Rower

*Add 2 Burpees Each Round*

020719

Lift

EMOTM 10 Minutes of:

2-Pos Clean + Jerk (2)

MetCon

For Time:

21 SA DB S2OH – R (35/50#)

21 SA DB S2OH – L (35/50#)

21 T2B

63 Double Unders

15 SA DB S2OH – R (35/50#)

15 SA DB S2OH – L (35/50#)

15 T2B

45 Double Unders

9 SA DB S2OH – R (35/50#)

9 SA DB S2OH – L (35/50#)

9 T2B

27 Double Unders

020619

MetCon

i) For Time:

50 Wall Balls (W: 14/9 M: 20#/10′)

5 Hang Power Snatch (55/75#)

40 Wall Balls (W: 14/9 M: 20#/10′)

10 Hang Power Snatch (55/75#)

30 Wall Balls (W: 14/9 M: 20#/10′)

15 Hang Power Snatch (55/75#)

20 Wall Balls (W: 14/9 M: 20#/10′)

20 Hang Power Snatch (55/75#)

10 Wall Balls (W: 14/9 M: 20#/10′)

25 Hang Power Snatch (55/75#)

ii) 3 Rounds For Time of:

20 Calories Ski Erg

15 GHDSU

10 Burpee Deadlift (50/70#)

020519

Lift

EMOTM 10 Minutes of:

2-Pos Power Snatch + OH Squat

MetCon

4 Rounds For Time of:

20 Calories Assault Bike

20 Bench Press (95/135#)

20 SA DB Snatch (35/50#)

020419

Strength

EMOTM 10 Minutes of:

2 Back Squats @ 80%

MetCon

For Time:

4 Squat Cleans (125/185#)

1 Round of “Cindy”

3 Squat Cleans (145/205#)

2 Rounds of “Cindy”

2 Squat Cleans (155/225#)

3 Rounds of “Cindy”

1 Squat Clean (165/245#)

4 Rounds of “Cindy”

020219

Strength

Push Press 7-7-5-5-3-3 (Ascending Weight)

MetCon

12 Minute AMRAP of:

9 Pushups

6 Hang Power Cleans (105/155#)

3 Front Squats (105/155#)

020119

Strength

i) Bench Press 4×4 (Ascending Weight)

ii) Superset 3 Sets (Ascending Weights) of:

8 Barbell Shrugs (Heavy)

8 Upright Rows

MetCon

For Time:

1000m Row

35 Pullups

75 Box Overs (16/20″)

35 Pullups

1000m Row

013119

Lift

EMOTM 12 Minutes of:

3-Position Power Snatch (Wave)

MetCon

6 Rounds For Time of:

42 Double Unders

16 KB Swings (1/1.5 Pood)

Accessory

30′ Shuttle Sprint Pyramid (Partners)

013019

MetCon

i) 15-12-9 For Time of:

Deadlifts (185/275#)

Ring Pushups

ii) 15-12-9 For Time of:

Thrusters (95/135#)

T2B

Gymnastics

2 Sets NOT For Time of:

MAX Reps RMU

7 Pike Press To Headstand (Free OR Wall)

012919

Lift

EMOTM 10 Minutes of:

3-Position Power Clean (Wave)

MetCon

3 Rounds For Time of:

21 Calories Assault Bike

15 Plate Burpees (25/45#)

9 HSPU

40′ SA OH Lunge Walk – R (35/50#)

40′ SA OH Lunge Walk – L (35/50#)

012819

Strength

Front Squat [3-2-1] x3

MetCon

“Isabel”

For Time:

30 Snatches (95/135#)

012619

Strength

Deadlift 3-3-5-5-3-3-1-1

MetCon

9 Minute AMRAP of:

3 Med Ball Cleans (14/20#)

3/Side KB/DB Renegade Rows (25/35#)

6 Med Ball Cleans (14/20#)

6/Side KB/DB Renegade Rows (25/25#)

9 Med Ball Cleans (14/20#)

9/Side KB/DB Renegade Rows (25/35#)

12 Med Ball Cleans (14/20#)

12/Side KB/DB Renegade Rows (25/35#)

Etc…

012519

Strength

i) Bench Press 3×6 (Ascending)

ii) Seated DB Arnold Press 3×12 (Ascending)

MetCon

EMOTM 16 Minutes of:

Min 1: 55 Double Unders

Min 2: 15 Cal Row

Min 3: 12 GHDSU

Min 4: 8/Side SA KB Thrusters (1/1.5 Pood)

*Repeat 4 Times*

012419

Lift

Power Clean + Jerk + Squat Clean + Jerk 6×1 (Ascending)

MetCon

2 Rounds For Time of:

35 Wall Balls (W: 14/9 M: 20#/10′)

25 Calorie Ski Erg

Accessory (Gymnastics)

2 Rounds of:

2 Minutes Accumulated Handstand Hold

1 Minute Accumulated L-Sit (Paralletes)

012319

MetCon

30 Rounds For Time of:

1 Wall Walk

2 DB Hang Clean & Jerk – L (50/70#)

2 DB Hang Clean & Jerk – R (50/70#)

3 CTB Pullups

012219

Lift

Power Snatch + OHS + Snatch + OHS 7×1 (Ascending)

MetCon

6 Rounds For Time of:

12 Cal Assault Bike

6 Burpees

6 Box Hops (20/24″)

012119

Strength

Front Squat [15-12-10] x3

MetCon

“Grace”

For Time:

30 Clean & Jerk (95/135#)

011919

MetCon

“Tabata Mashup”

Ski Erg

KB SDHP (1/1.5 Pood)

 20′ Shuttle Sprints

GHDBE

Accessory (Core)

2 Sets of:

30 Banded Good Mornings

15 Kang Squats (Bar)

30/Side Ab Bicycle

011819

Strength

i) Bench Press 3×8 (Ascending)

ii) Strict Ring OR Box Dips 3×8

MetCon

4 Rounds For Time of:

500m Row

35 Air Squats

011719

Lift

TnG Power Clean 2-2-2 (Ascending)

Strength

Strict Press 5-5-5 (Ascending)

MetCon

5 Rounds For Time of:

45 Double Unders

12 SA Hang DB Snatch (35/50#)

011619

MetCon

20 Rounds For Time of:

1 Ring OR Bar Muscle Up (Opposite of 010919)

3 Thrusters (75/115#)

5 Bar Facing Burpees

011519

Lift

i) TnG Power Snatch 2-2-2 (Ascending)

ii) Snatch Grip Push Press 5-5-5 (Ascending)

MetCon

For Time:

80 Wall Balls (W: 14/10 M: 20#/10′)

55 Pullups

30 KB Swings (1.5/2 Pood)

011419

Strength

Back Squat [3-2-1] x3

MetCon

i) 21-15-9 For Time of:

Deadlifts (155/225#)

T2B

ii) EMOTM 6 Minutes of:

6/8 Cal Assault Bike

1 Clean & Jerk (155/225#)

011219

MetCon

“Fight Gone Worse”

3 Rounds For MAX Reps of:

60s Calories Ski Erg

60s Med Ball Cleans (14/20#)

60s Situps

60s DB Power Cleans (25/35#)

60s Med Ball Slams (14/20#)

60s Rest

Accessory

50 Banded Good Mornings

50/Side Med Ball Russian Twists (14/20#)

011119

Strength

i) Bench Press 3×10 (Ascending)

ii) Strict Pullups 3×8

MetCon

For Time:

30 S2OH (65/95#)

10 Pistol Squats

2 Rope Climbs

20 S2OH (75/115#)

20 Pistol Squats

2 Rope Climbs

10 S2OH (95/135#)

30 Pistol Squats

2 Rope Climbs

011019

Lift

Hang Squat Snatch 2-2-1-1-1 (Ascending)

MetCon

9 Minute AMRAP of:

7 Pushups

12 Box Overs (20/24″)

7 Double DB Snatch (25/35#)

010919

MetCon

i) 10 Rounds For Time of:

2 Ring OR Bar Muscle Ups

4 OH Squats (75/115#)

6 Burpees

ii) For Time:

2000m Row

010819

Lift

Hang Squat Clean 2-2-1-1-1 (Ascending)

MetCon

4 Rounds of:

10 Cal Assault Bike

25′ Walking Lunge

12 KB Swings (.5/1 Pood)

25′ Walking Lunge

50′ Shuttle Sprint

2 Minutes Rest

*Score = Slowest Round*

010719

Strength

Back Squat [15-12-10] x2

MetCon

For Time:

75 Double Unders

10 HSPU

65 Double Unders

10 HSPU

55 Double Unders

10 HSPU

45 Double Unders

10 HSPU

35 Double Unders

10 HSPU

010519

MetCon

3 Rounds For Time of:

200m Row

15 KB Swings (.5/1 Pood)

200m Row

15 Box Hops (16/20″)

200m Row

15 S2OH (55/75#)

200m Row

15 Med Ball Slams (14/20#)

Accessory

4x30s DBL KB/DB Wall Sit (Ascending)

010419

Strength

Bench Press 3×12 (Ascending)

Lift

Split Jerk 3×3 (Ascending – From Ground)

MetCon

14 Minute AMRAP of:

16 Burpee Box Overs (16/20″)

16 SA DB Snatch (50/70#)

16 V-Ups

010319

Strength

Sumo Deadlift 5-5-5-3-3-3 (Ascending Weights)

MetCon

2 Rounds For Time of:

45 Wall Balls (W: 14/9 M: 20#/10′)

30 Hang Power Snatch (55/75#)

Accessory

4x30s Weighted Plank (Ascending Weight)

010219

MetCon

For Time:

25 Cal Assault Bike

75 Double Unders

THEN…

3 Rounds of:

5 Pullups

10 Pushups

15 Air Squats

THEN…

35 Cal Ski Erg

75 Double Unders

THEN…

2 Rounds of:

10 T2B

15 Deadlifts (125/185#)

THEN…

55 Cal Row

75 Double Unders

THEN…

15 Front Squats (125/185#)

122918

MetCon

For Time:

45 Thrusters (65/95#)

75 Double Unders

45 Bar Facing Burpees

75 Double Unders

45 Hang Power Cleans (65/95#)

75 Double Unders

45 HR Pushups

75 Double Unders

Accessory (Core)

15-12-9 For Time of:

GHDSU OR Wt’d Situps

T2B OR HKR

122818

Lift (Light/Mechanics)

i) EMOTM 8 Minutes of:

3-Pos Squat Clean + Jerk

ii) EMOTM 8 Minutes of:

3-Pos Squat Snatch + Snatch Balance

MetCon

For Time:

20 Cal Assault Bike

1 Deadlift (105/155#)

10 HSPU

2 Deadlift (105/155#)

9 HSPU

3 Deadlift (105/155#)

8 HSPU

4 Deadlift (105/155#)

7 HSPU

5 Deadlift (105/155#)

6 HSPU

6 Deadlift (105/155#)

5 HSPU

7 Deadlift (105/155#)

4 HSPU

8 Deadlift (105/155#)

3 HSPU

9 Deadlift (105/155#)

2 HSPU

10 Deadlift (105/155#)

1 HSPU

20 Cal Assault Bike

122718

Strength

i) Back Squat 4×5 (Ascending)

ii) Push Press 4×5 (Ascending)

MetCon

5 Rounds For Time of:

300m Row

16 KB Swings (1/1.5 Pood)

8 Pullups

122118

Strength (Endurance)

i) EMOTM 10 Minutes of:

10 Incline Bench Press (85/125#)

ii) EMOTM 10 Minutes of:

15 Bent Over Row – Supine Grip (65/95#)

MetCon

“Tabata Mashup”

Assault Bike

Shuttle Sprints (15′)

Double Unders

SA DB S2OH (50/70#)

122018

Strength

Deficit Front Rack Forward Alt Lunge 4×10 (Ascending)

MetCon

For Time of:

3 Sets of:

15 Calorie Ski Erg

15 DB Front Squats (25/35#)

2 Sets of:

12 DB Burpee Deadlifts (50/70#)

12 GHD Back Extensions

1 Set of:

9 Squat Snatches (105/155#)

9 Bar Muscle Ups

121918

MetCon

27-21-15-9 For Time of:

Calorie Row

T2B

Wall Balls (W: 14/9 M: 20/10#)

Accessory

3 Sets of:

10/Side SL Bent Over DB Row (35/50#)

20 Banded Good Mornings

30′ Walking Sled Push (Heavy)

121818

Lift

Clean + Low Hang Clean + Jerk (Heavy Single)

MetCon

5 Rounds For Time of:

10 Box Overs (20/24″)

10 KB Swings (1.5/2 Pood)

2 Rope Climbs

121718

Strength

Back Squat [5-3-1-1] x3

MetCon

10 Rounds For Time of:

1 Squat Clean (125/185#)

3 CTB Pullups

5 HSPU

121518

Strength

Deficit Deadlift 5×3 (Ascending)

MetCon

3 Rounds For Time of:

21 Jump & Touch (6/12″)

15 OH Squats (55/75#)

9 T2B

121418

Strength

Strict Press 2RM

MetCon

For Time of:

55 Pullups

45 Deadlifts (125/185#)

35 Bar Facing Burpees

121318

Strength

Deficit BR Lunge 4×10 (Ascending)

MetCon

5 Rounds For Time of:

15 Pushups

12 Thrusters (65/95#)

9 Calories Assault Bike

121218

MetCon

“Fight Gone Bad”

For Max Reps of:

60s Wall Balls (W: 14/9 M: 20#/10′)

60s SDHP (55/75#)

60s Box Hops (16/20″)

60s Push Press (55/75#)

60s Calorie Row

60s Rest

Accessory

3 Sets of:

3 Negative Deficit HSPU

5/Side Wt’d Pistol Squats

7 Strict Chin Ups

121118

Lift

Snatch + Low Hang Snatch + OHS (Heavy Single)

MetCon

8 Minute AMRAP of:

40 Double Unders

8 SA KB Snatch – R (.5/1 Pood)

8 SA KB Snatch – L (.5/1 Pood)

Immediately Followed By:

4 Minutes To Establish:

2RM Bench Press

121018

Strength

Front Squat [5-3-1-1] x3

MetCon

16 Minute AMRAP of:

7 Ring Muscle Ups

12 Power Cleans (95/135#)

7 HSPU

120818

Strength

Sumo Deadlift 6-6-1-1-1

MetCon

For Time:

42 Calories Ski Erg

21 CTB Pullups

30 Calories Ski Erg

15 CTB Pullups

18 Calories Ski Erg

9 CTB Pullups

120718

Strength

i) 45s Max Reps Bench Press @ 65/95#

5 Tempo RIng Pushups

-120s Rest-

45s Max Reps Bench Press @ 75/115#

5 Tempo RIng Pushups

-120s Rest-

45s Max Reps Bench Press @ 95/135#

5 Tempo RIng Pushups

ii) 3 Sets (Ascending Weights) of:

10 Incline Front Shoulder Raises (Barbell)

10 Incline Pec Flies

MetCon

7 Minute AMRAP of:

3 Burpees

6 Shuttle Sprints (30′)

9 KB SDHP (1.5/2 Pood)

120618

Strength

Reverse Deficit FR Lunge 4×10 (Ascending)

MetCon

3 Rounds For Time of:

18 Calories Assault Bike

8 T2B

8 KB Swings (1.5/2 Pood)

8 Thrusters (75/115#)

120518

MetCon

For Time:

350m Row

100 DUs

8 Squat Cleans (125/185#)

350m Row

100 DUs

6 Squat Cleans (145/205#)

350m Row

100 DUs

4 Squat Cleans (155/225#)

350m Row

100 DUs

2 Squat Cleans (165/245#)

Accessory (Core)

3 Sets of:

12 Hollow Rocks

8 HKR w/ 3s Hold

120418

Lift

“Big TnG Snatch Complex”

Heavy Single of:

Power Snatch

Hang Power Snatch

OH Squat

Power Snatch

Hang Power Snatch

OH Squat (2)

Power Snatch

Hang Power Snatch

OH Squat (3)

MetCon

For Time:

100 S2OH (65/95#)

*Every Dropped Bar = 6 Bar Facing Burpees*

120318

Strength

Back Squat [6-4-2] x3

MetCon

7 Rounds For Time of:

7 Deadlifts (155/225#)

7 HSPU

120118

Strength

Sumo Deadlift 8-8-2-2-2

MetCon

21-15-9 For Time of

Hang Power Clean (105/155#)

Pushups

113018

Strength

i) 100 Z-Press (Bar)

ii) 3 Sets (Ascending Weight) of:

8 Lateral Raises

8/Side Seated Filly Press

MetCon

15 Minute AMRAP of:

11 SA DB Snatch – R (50/70#)

11 SA DB Snatch – L (50/70#)

30 Cal Ski Erg

30 Pullups

11 SA DB Thruster – R (50/70#)

11 SA DB Thrusters – L (50/70#)

30 Cal Ski Erg

30 CTB Pullups

11 SA DB Hang C/J – R (50/70#)

11 SA DB Hang C/J – L (50/70#)

30 Cal Ski Erg

30 Bar Muscle Ups

112918

Strength

Reverse Deficit BR Lunge 4×10 (Ascending)

MetCon

13 Minute AMRAP of:

50 SG Push Press (35/45#)

50 Calorie Row

50 OH Squats (35/45#)

50 Calore Row

50 Muscle Snatches (35/45#)

112818

Gymnastics

EMOTM 12 Minutes of:

Odd:  3 Negative Ring Chin Ups

Even: 3 Negative Ring Dips

MetCon

11 Minute AMRAP of:

80 Calories Assault Bike

60 Wall Balls (W: 14/9 M: 20#/10′)

40 Box Jump Overs (20/24″)

112718

Lift

“Big TnG Complex”

Heavy Single of:

Power Clean

Hang Power Clean

Push Jerk

Power Clean

Hang Power Clean

Push Jerk (2)

Power Clean

Hang Power Clean

Push Jerk (3)

MetCon

9 Minute AMRAP of:

75 Situps

60 Air Squats

45 KB Swings (1.5/2 Pood)

30 T2B

15 Prison Burpees (Burpee w/ 3 Pushups) – Click To View

112618

Strength

Front Squat [6-4-2] x3

MetCon

7 Minute AMRAP of:

150 Double Unders

8 Power Snatches (105/155#)

30 HSPU

112418

Strength

Sumo Deadlift 10-10-4-4-4

MetCon

“Tabata Mashup”

Calories Ski Erg

Double Unders

KB SDHP (1.5/2 Pood)

Rope Climbs

112318

Strength

Front Rack Walking Lunge 4×10 (Ascending)

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (35/45#)

35 Pullups

112218

MetCon

(To be done AT HOME)

i) EMOTM 10 Minutes of:

8 Pushups

14 Air Squats

ii) EMOTM 10 Minutes of:

8/Side Lunge Jumps

14/Side Ab Bicycle

iii) EMOTM 10 Minutes of:

8 Supermans

14 Froggy Jumps

Accessory (Core)

“Bring Sally Up” Plank Edition

112118

MetCon

For Time:

4 Rounds of:

8 KB/DB Swings (1.5/2 Pood)

8 HSPU

3 Rounds of:

10 DBL KB/DB Snatch (.5/1 Pood)

10 Ring Pushups

2 Rounds of:

12 SA KB/DB Thruster (1/1.5 Pood – Right Arm Round 1, Left Arm Round 2)

12 Parallette/Box/Bench Dips

1 Round of:

20 Burpee Pullups

150 Double Unders

112018

Lift

Snatch (2) + OHS (2) + Hang Snatch (2) + OHS (2) 6×1 (Ascending)

MetCon

For Time:

50 Calorie Row

40 HR Pushups

30 T2B

20 SA DB Snatch (50/70#)

10 Bar Muscle Ups

111918

Strength

Back Squat 20RM

MetCon

2 Rounds For Time of:

16 Box Jump Overs (20/24″)

28 Hang Power Cleans (75/115#)

111718

CROSSFIT

Strength

Deadlift 6-6-1-1-1 (Ascending)

MetCon

For Time:

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

111618

Lift

Split Jerk 3-3-3-2-2-2-1-1-1

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

111518

Strength

Back Rack Walking Lunge 4×10 (Ascending)

MetCon

21-18-15-12-9-6-3 For Time of:

Ski Erg

Bent Over Row (95/135#)

111418

MetCon

20 Rounds For Time of:

3 Ring Dips

6 Deadlifts (95/135#)

9 Air Squats

Accessory (Core)

Coaches Choice

111318

Lift

Clean (2) + Front Squat (2) + Hang Clean (2) + Front Squat (2) 6×1 (Ascending)

MetCon

5 Rounds For Time of:

8 Bar Facing Burpees

8 Push Press (65/95#)

111218

Strength

OH Squat 3×2 @ 90%

MetCon

For Total Reps of:

1 Minute AMRAP of: Calories Assault Bike

1 Minute Rest

2 Minute AMRAP of: Calories Rower

2 Minutes Rest

3 Minute AMRAP of: Clean & Jerk (95/135#)

3 Minutes Rest

4 Minute AMRAP of: Snatches (95/135#)

111018

Strength

Deadlift 8-8-2-2-2 (Ascending)

MetCon

4 Rounds For Time of:

12 T2B

8 SA Hang DB Clean & Jerk – R (35/50#)

8 SA Hang DB Clean & Jerk – L (35/50#)

110918

Strength

Thruster 5-4-3-2-1

MetCon

9 Minute AMRAP OR EMOTM of:

5 Burpees

10 Wall Balls (w: 14/9 M: 20#/10′)

110818

Strength

Front Rack Lunge Walk 4×10 (Ascending)

MetCon

21-18-15-12-9-6-3 For Time of:

Calories Assault Bike 

Back Squat (125/185#)

110718

MetCon

For Time:

1500m Row

150 Double Unders

15 RMU

500m Ski Erg

50 Air Squats

5 Rope Climbs

Accessory (Core)

3 Rounds of:

8 GHDSU

12 Wt’d Situps

16/Side Dead Bug

20 Hollow Rocks

110618

Lift

Clean Deadlift + TnG Power Clean 1-1-1-1-1 (Ascending)

MetCon

2 Rounds For Time of:

40 SA Snatches (35/50#)

40 Strict Press (55/75#)

110518

Strength

Back Squat 3×2 @ 90%

MetCon

8 Rounds For Time of:

2 Squat Cleans (155/225#)

6 CTB Pullups

110318

Strength

Deadlift 10-10-4-4-4

MetCon

“Cindy Splits”

4 Rounds of:

3 Minute AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

*2 Minute Rest*

110218

Gymnastics

EMOTM 18 Minutes (For Quality) of:

Min 1: 8 Pistol/Wt’d Pistol Squats – L 

Min 2: 8 Pistol/Wt’d Pistol Squats – R

Min 3: 8 Strict/Deficit Kipping HSPU

*Repeat 6 Times*

MetCon

6 Minute AMRAP of:

1 Deadlift (225/315#)

3 Shuttle Sprints (16′)

5 Burpees

110118

Strength

OH Lunge Walk 4×10 (Ascending)

MetCon

21-18-15-12-9-6-3 For Time of:

Calories Row

Bench Press (95/135#)

103118

MetCon

“HalloWOD”

For Time:

31 Double Unders

31 Situps

31 Air Squats

31 Deadlifts (75/115#)

31 Hang Power Cleans (65/95#)

31 S2OH (55/75#)

31 Box Hops (24/30″)

31 V-Ups

31 Wall Balls (W: 14/9 M: 20#/10′)

31 Cal Assault Bike

6 Wall Walks

6 Rope Climbs

6 BMU

103018

Lift

TnG Power Snatch 2-2-2-2-2 (Ascending)

MetCon

2 Rounds For Time of:

40 KB Swings (1.5/2 Pood)

40 Pushups

102918

Strength

Front Squat 3×2 @ 90%

MetCon

8 Rounds For Time of:

3 Squat Snatches (95/135#)

7 RIng Dips

102618

MetCon

“Dawn”

100 Burpee To Plate (25/45#)

80 Power Cleans (55/75#)

60 OH Lunge Walk Steps (25/45#)

40 Pullups

20 Turkish Getups (15/30#)

5 Block Laps w/ 65′ Bear Crawl

102518

MetCon

For Time:

125 Calorie Row

50′ HSW

100 Calorie AB

50′ HSW

75 Calorie Ski Erg

50′ HSW

Accessory (Core)

8x15s Weighted Plank (Ascending Weight/Heavy)

102418

Gymnastics

i) EMOTM 8 Minutes of:

20s Kipping Pullups

ii) EMOTM 8 Minutes of:

20s Parallette L-Sit Hold

MetCon

2 Rounds For Time of:

30 OH Squats (65/95#)

30 T2B

102318

Lift

i) Clean 5-3-3-3-2-1-1-1 (Heavy Single)

MetCon

7 Minute AMRAP of:

25 Double Unders

5 HSPU

102218

Strength

OH Squat 2×4 @ 85%

MetCon

10 Rounds For Time of:

2 BMU

4 DBL KB Deadlift (1.5/2 Pood)

6 Box Jump Overs (20/24″)

102018

MetCon

3 Rounds For Time of:

21 Thrusters (55/75#)

18 Bar Over Burpees

15 Front Squats (65/95#)

12 Pushups

9 Push Press (75/115#)

6 Ring Dips

3 Rope Climbs

101918

Strength

i) 4 Sets of:

60s Max DB Chest Press (35/50#)

3 Minutes Rest

ii) 4 Sets of:

60s Max Bench Press (75/115#)

3 Minute Rest

iii) Barbell Shrugs 3×10 (Ascending Weights)

MetCon

3 Rounds For Time of:

26 Wall Balls (W: 14/9 M: 20#/10′)

78 Double Unders

101818

MetCon (Anaerobic Capacity)

i) EMOTM 10 Minutes of:

30s Max Effort Row

ii) EMOTM 10 Minutes of:

20s Max Effort Ski Erg

iii) EMOTM 10 Minutes of:

10s Max Effort Assault Bike

Accessory (Core)

5x20s Weighted Plank (Ascending Weight)

101718

Gymnastics

NOT For Time (20 Minute Time Cap):

20 Strict Pullups

1 LL Rope Climb

20 Kipping Pullups

1 LL Rope Climb

20 Strict Chinups

1 LL Rope Climb

20 Ring Rows

1 LL Rope Climb

MetCon

7 Rounds For Time of:

7 SDHP (65/95#)

7 SA DB Push Jerk – R (50/70#)

7 SA DB Push Jerk – L (50/70#)

101618

Lift

EMOTM 15 Minutes of:

Min 1-5: 3-Position Power Snatch @ 45%

Min 6-10: 2-Position Power Snatch @ 55%

Min 11-15: 1 Power Snatch @ 65%

MetCon

21-15-9 For Time of:

Deadlift (155/225#)

T2B

101518

Strength

Back Squat 2×4 @ 85%

MetCon

For Time (26 Minute Time Cap):

20 BF Burpees

20 S2OH (75/115#)

20 BF Burpees

20 S2OH (95/135#)

20 BF Burpees

20 S2OH (105/155#)

5 Burpee RMU

5 S2OH (125/185#)

5 Burpee RMU

5 S2OH (145/205#)

5 Burpee RMU

5 S2OH (155/225#)

101318

MetCon

“The Sevens”

7 Rounds For Time of:

7 HSPU

7 Thrusters (95/135#)

7 K2E

7 Deadlifts (165/245#)

7 Burpees

7 KB Swings (1.5/2 Pood)

7 Pullups

*45 Minute Time Cap*

101218

Strength

i) Bench Press 3-3-3-3-3-3-3-3 (Ascending)

ii) Seated BTN Press 6-6-6 (Ascending)

iii) Stiff Legged Deadlift 12-12-12 (Across)

MetCon

For Time (12 Minute Time Cap) of:

21 Hang Power Clean (125/185#)

21 Air Squats

5 Ring Muscle Ups

15 Hang Power Clean (125/185#)

15 Air Squats

3 Ring Muscle Ups

9 Hang Power Clean (125/185#)

9 Air Squats

1 Ring Muscle Up

101118

MetCon (Steady-State Cardio)

For Max Calories:

12 Minute Ski Erg

1 Minute Rest/Transition

12 Minute Assault Bike

1 Minute Rest/Transition

12 Minute Row

Accessory

RomWOD

101018

Gymnastics

EMOTM 6 Minutes of:

2 Strict Chinups + 2 Strict Pullups + [4-6] Kipping Pullups

Lift

EMOTM 10 Minutes of:

3-Position Squat Clean + Jerk (2) @ 45%

MetCon

5 Sets of:

2 Minute AMRAP of:

1 Power Clean (105/155#)

2 Box Overs (20/24″)

3 Burpees

1 Minute Rest

*Score = MAX Reps*

100918

Strength

Front Squat 2×4 @ 85%

MetCon

9 Minute AMRAP of:

Start at 1-Rep for each movement and continue to add 1-Rep each round until time runs out.

HSPU

Power Snatch (95/135#)

T2B

100618

Strength

Superset 4 Sets (Ascending Weights) of:

8 Wide Grip Bench Press

8 Stiff Legged Deadlift

8 Bent Over Row (Supinated Grip)

MetCon

4 Rounds of:

12 Thrusters (65/95#)

24 Jump & Touch (8/12″)

2 Minute Rest

*Score = Slowest Round*

100518

MetCon

For Time:

“Karen”

150 Wall Balls (W: 14/9 M: 20#/10′)

Immediately Followed By:

“Annie”

50-40-30-20-10 of:

Double Unders

Situps

Immediately Followed By:

“Mini Cindy”

5 Rounds of:

5 Pullups

10 Pushups

15 Air Squats

Accessory (Core)

6x30s Weighted Plank (Ascending/Max)

100418

Gymnastics

EMOTM 10 Minutes of:

Odd: [1 RMU + 3 Ring Dips] x3

Even: 4 Kipping HSPU (5-10s Descent)

MetCon

6 Rounds of:

8/10 Cal Assault Bike

6 Tuck Jumps

10 KB Swings (1/1.5 Pood)

6 Burpees

2 Minutes Rest

*Score = Slowest Round*

100318

Lift

[SG Deadlift + Hang Power Snatch (2) + Hang Squat Snatch] 8×1 (Ascending)

MetCon

8 Rounds of:

200m Row

2 Minute Rest

*Score = Slowest 200m Row*

100218

Strength

Push Press 15RM (3 Sets)

MetCon

15 Minute AMRAP of:

25′ SA DB FR Lunge Walk – R (35/50#)

25′ SA DB FR Lunge Walk – L (35/50#)

25 Box Hops (20/24″)

100118

Strength

OH Squat 3×5 @ 80%

MetCon

For Time of:

100 Double Unders

75 Air Squats

50 Pushups

25 Pullups

*On Every Minute Perform 5 Burpees*

092918

Odd Objects

EMOTM 16 Minutes of:

Min 1: 5 Axl Bar/Fat Grip Clean & Press (60/90#)

Min 2: 7 OTB Sandbag Toss

Min 3: 50′ Sled Pull

Min 4: 45s Juggling (Yes… Juggling)

*4 Sets*

MetCon

8 Minute AMRAP of:

7 Ring Dips

12 Front Squats (75/115#)

092818

MetCon

For Time:

3 Rounds of:

500m Row

35 Wall Balls (W:14/9 M: 20#/10′)

20 Pullups

2 Rounds of:

750m Row

25 Thrusters (55/75#)

15 CTB

1 Round of:

1000m Row

15 DB Squat Clean Thruster (35/50#)

5 Bar Muscle Ups

092718

Strength

Front Rack Lunge 4×10 (Ascending)

MetCon

4 Rounds For Time of:

12 SA Hang DB Snatch (35/50#)

9 HSPU

6 DB Turkish Get-Ups (35/50#)

092618

Gymnastics

EMOTM 10 Minutes of:

Odd: 30s/Max OTB Hold (Supinated Grip)

Even: 30s/Max HS Hold

MetCon

i) 10 Rounds For Reps of:

30s Deadlift (105/155#)

30s Pushups

ii) 10 Rounds For Reps of:

30s OH Squats (Bar)

30s T2B

092518

Lift

i) TnG Push Jerk 3×7 (Ascending)

ii) TnG Hang Power Clean 3×7 (Ascending)

MetCon

For Time:

40 Calorie Row

40 Double Unders

2 Rope Climbs

40 Calorie Ski Erg

40 Double Unders

2 Rope Climbs

40 Calorie Assault Bike

40 Double Unders

2 Rope Climbs

092418

Strength

Back Squat 3×5 @ 80%

MetCon

4 Rounds For Time of:

8 KB Swings (1.5/2 Pood)

8 Box Overs (20/24″)

8 KB SDHP (1.5/2 Pood)

8 Pistol Squats

092118

MetCon

i) 12 Minute AMRAP of:

1 Thruster (65/95#)

5 Burpee To Plate

2 Thrusters (65/95#)

5 Burpee To Plate

3 Thrusters (65/95#)

5 Burpee To Plate

4 Thrusters (65/95#)

5 Burpee To Plate

Etc…

ii) For Time (8 Minute Cap):

100 Hang Muscle Cleans (Bar)

iii) 9-6-3 For Time of (10 Minute Cap):

Front Squats (105/155#)

CTB Pullups

092018

Strength

Back Rack Lunge 4×10 (Ascending)

MetCon

15 Minute AMRAP of:

65 Double Unders

20 Hang Snatches (Bar)

091918

Skill (Oly/Gym)

EMOTM 16 Minutes of:

Min 1: 3 High Hang Squat Snatch (Speed) @ 35%

Min 2: 3 Strict Tempo HSPU (3s Down/3s Up)

Min 3: 3 High Hang Squat Clean (Speed/Elbows) @ 35%

Min 4: 3 Strict Tempo Pullups (3s Up/3s Down)

*Repeat 4 Times*

MetCon

2 Rounds For Time of:

20 Calorie Row

20 S2OH (65/95#)

20 Bar Facing Burpees

091818

Lift

Push Press (2) + Jerk (2) 4×1 (Ascending)

MetCon

10 Rounds For TOTAL REPS of:

30s Wall Balls (W: 14/10 M: 20#/12′)

30s Burpee To Target (4/6″)

30s Shuttle Sprints (16′)

30s Rest

091718

Strength

Front Squat 3×5 @ 80%

MetCon

For Time:

40 T2B

25 OH Squats (95/135#)

10 Burpee Box Overs (24/30″)

091518

Odd Objects

EMOTM 15 Minutes:

Min 1:  30s Burpee + 5 Rope Slams

Min 2: 30s Sandbag Thrusters

Min 3 : 30s Sled Push (Empty Sled)

*Repeat 5 Times*

MetCon

For Time:

200 Double Unders

50 Cal Ski Erg

100 Double Unders

25 Cal Ski Erg

091418

Strength

i) Deadlift 15-15-15 (Ascending/Heavy)

ii) Bent Over BB Row 10-10-10 (Ascending)

MetCon

For Time:

21-15-9 of:

T2B

Hang Power Snatches (75/115#)

Immediately Followed By:

10 Bar Muscle Ups

091318

Lift

i) Snatch Pull 5×3 @ 100%

ii) Muscle Snatch 3×2 (Ascending Weights)

iii) Squat Snatch 3×2, 3×1 (Ascending Weights)

Accessory

i) 3 Sets of:

MAX Wt’d Plank (Ascending Weights)

90s Rest

ii) 3 Sets of:

60s MAX Situps

60s Rest

091218

Lift

Jerk 2-2-2-2-2 (Ascending)

MetCon

EMOTM 15 Minutes of:

Min 1 – 9/12 Calories Assault Bike

Min 2 – 6/Arm SA DB Hang Clean & Jerk (35/50#)

Min 3 – 15 Wall Balls (W: 14/9 M: 20#/10′)

*Repeat 5 Times*

091118

“9/11 Tribute”

For Time:

2001m Row

11 Box Hops (24/30″)

11 Thrusters (95/135#)

11 CTB Pullups

11 Power Cleans (125/185#)

11 HSPU

11 KB Swings (1.5/2 Pood)

11 T2B

11 Deadlifts (155/225#)

11 Push Jerks (95/135#)

2001m Row

901018

Strength

OH Squat 3×6 @ 75%

MetCon

5 Rounds For TOTAL REPS of:

3 Minute AMRAP of:

3 DB Power Cleans (50/70#)

6 DB Pushups

9 Air Squats

60s Rest

090818

Odd Objects

“Tabata Mashup”

Sledge Hammer

Sandbag Burpee Cleans

BB Farmer Carry (55/75#)

Sled Rope Pull

MetCon

“Tabata Mashup”

DB Thrusters (20/35#)

Sprints

Burpees

Goblet Squats (1/1.5 Pood)

090718

MetCon

i) 7 Rounds For Time of:

7 Deadlifts (125/185#)

7 T2B

ii) For Time:

8 Ring Muscle Ups

8 Power Cleans (155/225#)

4 Ring Muscle Ups

4 Power Cleans (155/225#)

iii) EMOTM 6 Minutes of:

20s Sprint Assault Bike/40s Rest

090618

Lift

i) Squat Clean 5-4-3-2-1 (Ascending Weights)

ii) Axl Bar/Fat Grip Power Clean + Strict Press (Heavy Single)

MetCon

EMOTM 15 Minutes of:

Min 1 – 12/15 Cal Row

Min 2 – 15 Double DB Snatches (20/35#)

Min 3 – 60 Double Unders

*Repeat 5 Times*

090518

Gymnastics

EMOTM 12 Minutes of:

Min 1 – 3 Bar MUs

Min 2 – 40′ HSW

Min 3 – 3 Somersaults

*Repeat 4 Times*

MetCon

3 Rounds For REPS of:

60s Calores Ski Erg

60s Burpee Deadlifts (50/70#)

60s Pullups

60s GHDSU

60s Wt’d Box Overs (W:16″/35# M:20″/50#)

60s Rest

090418

9Strength

Back Squat 3×6 @ 75%

MetCon

Drop Ladder 10-1 For Time of:

Med Ball Cleans (14/20#)

S2OH (95/135#)

090118

Odd Objects

i) For Time:

400m Sled Push (Empty Sled)

ii) For Time:

35/50 Tire Flips

MetCon

3 Rounds For Time of:

15/18 Calories Assault Bike

15 T2B

12 HSPU

083118

Strength

Superset 3 Sets (Ascending Weight) of:

8 Bench Press

12 DB Flies

8 Bent Over BB Row

`12 Lawnmowers (Per Side)

MetCon

For Time:

45 Thrusters (65/95#)

35 Pullups

25 Squat Clean Thrusters (65/95#)

15 CTB Pullups

083018

Lift

10 Minute Cap For EACH Lift

i) Snatch Balance 2-2-2-2 (Heavy Double)

ii) Power Snatch 2-2-2-2 (Heavy Double)

iii) Snatch 2-2-2-2 (Heavy Double)

Accessory (Core)

i) 2 Sets of:

20 GHDSU

60s Plank (Elbows)

30s Side Plank (R)

30s Side Plank (L)

20 GHDBE

60s Plank (Hands)

30s Side Plank (R)

30s Side Plank (L)

ii) RomWOD (Optional)

082918

Gymnastics

EMOTM 10 Minutes of:

Odd: [1 RMU + 1 RIng Dip] x3

Even: 3 Wt’d Pistols (R) + 3 Wt’d Pistols (L)

MetCon

For Time:

50 Burpee To Target (4/6″)

50 Box Overs (20/24″)

50 SA Snatches (35/50#)

082818

Lift

Split Jerk 1RM

MetCon

3 Rounds For Time of:

1000m Row

100 Double Unders

082718

Strength

Front Squat 3×6 @ 75%

MetCon

21-18-15-12-9-6-3 For Time of:

SDHP (55/75#)

Pushups

082418

i) For Time:

10 Power Snatches (75/115#)

10 Double Unders

8 Power Snatches (95/135#)

20 Double Unders

6 Power Snatches (105/155#)

30 Double Unders

4 Power Snatches (115/165#)

40 Double Unders

2 Power Snatches (125/185#)

50 Double Unders

ii)  5 Rounds For Time of:

1 Rope Climb

3 Deadlifts (225/315#)

5 Strict HSPU

082318

Strength

i) Incline Bench Press 8-8-8-5-5-5 (Ascending)

ii) Seated Strict Press 8-8-4-4-4 (Max Effort)

MetCon

For Time:

7 Rounds For Time of:

8 Thrusters (65/95#)

3 Ring Muscle Ups

082218

MetCon

“Kelly”

5 Rounds For Time of:

400m Run

30 Wall Balls (W: 14/9 M: 20#/10′)

30 Box Hops (20/24″)

Accessory (Core)

3 Sets of:

10 Strict Hanging Straight Leg Raises

20 Banded Good Mornings

082118

Strength

i) Front Rack Reverse Lunge 4×12 (Ascending)

ii) SL RDL 4×6/Side @ 55/75#

MetCon

EMOTM 12 Minutes of:

3 Burpee CTB Pullup

5 Box Overs (20/24″)

7 Hang Power Cleans (55/75#)

082018

Strength

OH Squat 4×8 @ 70%

MetCon

2 Rounds For Time of:

500m Row

400m Run

30 Cal Assault Bike

20 Cal Ski Erg

100 Double Unders

081818

Strength

i) Push Press [7-5-3] x3 @ 80%

ii) ‘Filly’ Press 3×5 (Ascending)

MetCon

Drop Ladder 10-1 For Time of:

Thrusters (55/75#)

Pullups

081718

Strength

Deadlift 1×1 @ 90%, 3×1 @ 95%

MetCon

2 Rounds For Time of:

47 Wall Balls (W: 14/9 M: 20#/10′)

18 T2B

081618

Lift

Power Clean (2) + Jerk (3) (Heavy Single)

MetCon

10 Minute AMRAP of:

10 HSPU

10 Pistol Squats

10 Shuttle Sprints

081518

MetCon

“Eva”

5 Rounds For Time of:

800m Run

30 KB Swings (1.5/2 Pood)

30 Pullups

*75 Minute Time Cap*

081418

Lift

Power Snatch (2) + Hang Snatch (Heavy Single)

MetCon

For Time:

3 Rounds of:

15 DB Front Squats (20/35#)

15 Cal Row

2 Rounds of:

12 DB Front Squats (35/50#)

12 Cal Ski Erg

1 Round of:

9 DB Front Squats (50/70#)

9 Cal Assault Bike

081318

Strength

Back Squat 4×8 @ 70%

MetCon

21-15-9 For Time of:

Thrusters (65/95#)

Bar Facing Burpees

Gymnastics

EMOTM 8 Minutes of:

Odd: 3 Ring Muscle Ups

Even: 5 Deficit HSPU

081118

MetCon

8 Rounds For Time of:

13 Deadlifts (125/185#)

17 Wall Balls (W; 14/0 M: 20#/10′)

400m Run

081018

Lift

Deadlift 2×1 @ 90%, 2×1 @95%

MetCon

15 Minute AMRAP of:

60 Double Unders

20 SA DB Snatches (35/50#)

080918

Lift

i) Jerk 3-2-2-2 (Ascending)

ii) Clean 3-2-2-2 (Ascending)

MetCon

4 Rounds For Time of:

12/15 Calories Assault Bike

8 Thrusters (75/115#)

080818

MetCon

i) Choose ONE of the following:

“Double Isabel”

60 Snatches (95/135#)

OR

“Heavy Isabel”

30 Snatches (125/185#)

ii) For Time:

400m Run

40 Double Unders

4 Burpee Ring Muscle Ups

400m Ski Erg

40 Double Unders

4 Burpee Bar Muscle Ups

080718

Lift

Snatch 5×3 (Ascending)

MetCon

7 Rounds For Time of:

7 T2B

7 Box Jumps (24/30″)

080418

Strength

Push Press [5-4-3-2-1] x2

MetCon

20 Power Cleans (95/135#)

20 Bar Over Burpees

20 Front Squats (95/135#)

20 Bar Over Burpees

20 Squat Cleans (95/135#)

080318

Strength

Deadlift 2×2 @ 85%, 3×1 @ 90%

MetCon

14 Minute AMRAP of:

25′ OH Lunge Walk (65/95#)

12 HSPU

16 GHDSU

080218

Lift

Clean + Jerk (2) (Heavy Single)

MetCon

21-15-9 For Time of:

Ring Dips

KB Swings (1.5/2 Pood)

Calories Ski Erg

080118

MetCon

“Route 90”

For Time (Partition As Needed):

200 Double Unders

175 Push Press (35/45lbs)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (35/45lbs)

073118

Lift

i) TnG Power Snatch (Max Triple)

ii) Hang Squat Snatch (Heavy Single)

MetCon

6 Rounds For Time of:

200m Run

12 T2B

2 Deadlifts (245/365#)

073018

Strength

Front Squat 4×8 @ 70%

MetCon

For Time:

10 Ring Muscle Ups

8 DB SA Snatch (70/100#)

6 Wall Walks

4 LL Rope Climbs

2 Clean & Jerk (155/225#)

072818

Strength

i) Seated Strict Press 7-7-7-4-4-4 (Ascending)

ii) Standing Strict DB Press 10-10-10 (Ascending)

MetCon

“Tabata Mashup”

Hang Power Cleans (75/115#)

T2B

Med Ball Cleans (14/20#)

Back Squats (75/115#)

072718

Strength

Deadlift 2×2 @80%, 2×2 @85%, 1×1 @ 90%

MetCon

5 Sets of:

8/10 Cal Assault Bike

10 Box Over Burpees (16/20″)

Rest 2 Minutes

*Score = Slowest Time*

Gymnastics

EMOTM 8 Minutes of:

Odd: 3 Ring Muscle Ups

Even: 50′ HSW

072618

Lift

Split Jerk 2×3 @ 60%, 1×3 @ 65%, 3×2 @ 70%, 2×1 @ 85%

MetCon

For Max Reps:

4 Minute AMRAP of:

25 Double Unders

10 Pushups

2 Minute Rest

4 Minute AMRAP of:

25 Double Unders

5 Ring Dips

2 Minute Rest

90s MAX Goblet Squats (1/1.5 Pood)

072518

MetCon

Choose ONE of the following (45 Minute Cap):

“Triple Jackie”

For Time:

3000m Row

150 Thrusters (35/45#)

105 Pullups

OR

“Double Nancy”

10 Rounds For Time of:

400m Run

15 OHS (65/95#)

Accessory (Optional)

RomWOD

072418

Lift

Snatch 4×1 @ 90%, 1×1 @ 95%, 1×1 @ 100%, 1×1 Max Out

MetCon

3 Rounds For Time of:

8 T2B

8 Thrusters (65/95#)

8 HSPU

8 Bar Facing Burpees

072318

Strength

i) Back Squat 8×2 @ 80%

ii) 30 Back Squats (95/135#) For Time

MetCon

5-4-3-2-1 For Time of:

Power Snatch (105/155#)

Rope Climbs

072118

Strength

i) Strict Press (Heavy Single)

ii) Push Press 3×3

MetCon

For Time:

80/100 Calories Assault Bike

*On Every 2nd Minute Perform 5 DB Thrusters (20/35#)*

072018

Strength

Deadlift 4×3 @ 75%, 3×2 @ 80%

MetCon

5 Rounds For Time of:

10 Burpees

10 Box Overs (20/24″)

071918

Lift

Split Jerk 6-4-4-2-2-1-1-1-1-1 (Ascending)

MetCon

3 Rounds For Time of:

50′ FR DB Walking Lunge (35/50#)

25 Air Squats

25 Situps

5 Bar Muscle Ups

071818

MetCon

i)  Choose ONE of the following (30 Minute Cap):

“Double Helen”

6 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

OR

“Double DT”

10 Rounds For Time of:

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

ii) 7 Minute AMRAP of:

7/9 Calorie Row

35 Double Unders

Accessory (Optional)

RomWOD

071718

Lift

i) Power Snatch 2×2 @ 75%, 3×2 @ 80%

ii) Snatch 2×1 @ 85%, 3×1 @ 90%

MetCon

15 Minute AMRAP of:

17 T2B

 15 Hang Squat Cleans (65/95#)

13 Bar Over Burpees

071618

Strength

OH Squat [15-10-5] x2

MetCon

18 Minute AMRAP of:

7 Deadlift (155/225#)

14 Bench Press (95/135#)

21 Wall Balls (W:14/9 M: 20#/10′)

42 Double Unders

071418

Strength

EMOTM 10 Minutes of:

12 Strict Press (65/95#)

MetCon

3 Rounds For Reps of:

60s Assault Bike

60s Box Overs (16/20″)

60s Hang Power Clean (55/75#)

60s Burpee DB Deadift (20/35#)

60s GHDSU

60s Rest

071318

Strength

Deadlift 8×3 @ 75%

MetCon

21-15-9 For Time of:

CTB Pullups

HSPU

071218

Lift

SG Deadlift + Hang Snatch Pull (2) + Hang Squat Snatch + Power Snatch (2) + OH Squat (Heavy Single)

Accessory

5 Sets of:

1 Triple Jump (Max Distance)

3 Pause Back Squat Jumps (10s Pause – Ascending Weight Each Set)

5 Plyo Pushups (Increase Height Each Set)

071118

MetCon

i) Choose ONE of the following:

“Double Grace”

60 Clean & Jerks (95/135#)

OR

“Heavy Grace”

30 Clean & Jerks (125/185#)

ii) For Time:

800m Run

200 Double Unders

Accessory (Optional)

RomWOD

071018

Endurance

4x500m Row (3-5 Minutes Rest Between Splits)

Lift

Snatch 3×1 @ 80%

MetCon

For Time:

100 Bench Press (95/135#)

*On Every 2nd Minute Perform 5 Burpees*

070918

Strength

EMOTM 10 Minutes of:

5 Front Squats (125/185#)

MetCon

6 Rounds For Time of:

8 Calories Assault Bike

8 OH Squats (75/115#)

8 Ring Dips

070718

Strength

Strict Press 10-10-10-8-4-2

MetCon

For Time:

70 Wall Balls (W: 14/9 M: 20#/10′)

50 Situps

30 Lateral Burpee Over Med Ball

10 Ring Muscle Ups

070618

Strength

Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)

MetCon

For Time:

15 Thrusters (65/95#)

27 T2B

20 DUs

12 Thrusters (75/115#)

21 T2B

30 DUs

9 Thrusters (95/135#)

15 T2B

40 DUs

6 Thrusters (105/155#)

9 T2B

50 DUs

070518

Lift

Clean Pull + Hang Clean + Jerk + Clean + Front Squat + Jerk (Heavy Single)

Accessory

3 Sets of:

6 Seated Box Jumps (24/30″)

6 Good Mornings (75/115#)

8 Wt’d GHDBE (25/45#)

8 Wt’d Bridge (95/135#)

070418

MetCon

i) Choose ONE of the following:

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

OR

“Mary”

20 Minute AMRAP of:

5 HSPU

10 Pistol Squats

15 Pullups

ii) Choose ONE of the following:

80/100 Cal Assault Bike (15 Min Cap)

OR

100/120 Cal Ski Erg (15 Min Cap)

070318

Endurance

6x125m Row Sprints (3-5 Minutes Rest Between Splits)

Lift

Snatch 2×2 @ 75%

MetCon

3 Rounds For Time of:

400m Run

5 Rope Climbs

12 Front Squats (95/135#)

062918

Strength

EMOTM 16 Minutes of:

Minute 1: 15 DB Chest Press (35/50#)

Minute 2: 10 Deficit Pushups

Minute 3: 15 DB Bent Over Rows (35/50#)

Minute 4: 10 Ring Rows

*Repeat 4 Times*

MetCon

Drop Ladder 10-1 For Time of:

Calories Ski Erg

SA DB Hang Clean & Jerk – L (35/50#)

SA DB Hang Clean & Jerk – R (35/50#)

062818

Lift

Clean Pull + Hang Squat Clean + Power Clean (2) + Jerk (2) 5×1 (Ascending)

MetCon

For Time:

45 Pullups

45 Thrusters (65/95#)

062718

MetCon

“Filthy Fifty”

For Time:

50 Box Hops (20/24″)

50 Jumping Pullups

50 KB Swings (25/35#)

50 Steps Walking Lunge

50 K2E

50 Push Press (35/45#)

50 Back Extensions

50 Wall Balls (W: 14/9 M: 20#/10′)

50 Burpees

50 Double Unders

Accessory (Optional)

3 Sets of:

15 GHDSU

30s Side Star Plank (L)

30s Side Star Plank (R)

60s Weighted Plank

062618

Endurance

4x250m Row (3-5 Minutes Rest Between Splits)

MetCon

9 Minute AMRAP of:

40 Double Unders

6 Power Snatches (55/75#)

2 Bar Muscle Ups

062518

Strength

EMOTM 10 Minutes of:

10 Back Squats (95/135#)

MetCon

For Time:

3 Rounds of:

7 Deadlift (75/115#)

7 Pushups

3 Rounds of:

7 Hang Power Cleans (75/115#)

7 HSPU

3 Rounds of:

7 Squat Cleans (75/115#)

7 Ring Dips

062318

MetCon

“Michael”

3 Rounds For Time of:

800m Run

50 Back Extensions

50 Situps

062218

Strength

EMOTM 20 Minutes of:

Odd: 12 Close Grip Bench Press (75/115#)

Even: 8 Strict Chin Ups

MetCon

3-6-9-12-15-12-9-6-3 For Time of:

T2B

Pushups

062118

Lift

i) High Hang Squat Snatch 4-4-3-2-2

ii) Snatch Pull + Hang Squat Snatch 1-1-1-1

iii) Squat Snatch + OH Squat + Snatch Balance 1-1-1-1

MetCon

For Time:

50 Wall Balls (W: 14/9 M:20#/10′)

35 Calories Assault Bike

20 Burpee Deadlifts (35/50#)

062018

MetCon

20 Rounds For Time of:

3 Hang Power Cleans (105/155#)

3 Push Jerk (105/155#)

*On Every Minute Perform 1 Burpee Ring Muscle Up*

Accessory (Optional)

3 Sets of:

60s Couch Stretch (L)

60s Couch Stretch (R)

25 Banded Good Mornings

061918

Endurance

4x400m Run (3-5 Minutes Rest Between Splits)

MetCon

EMOTM 10 Minutes of:

10 Pistol Squats

10 Plate Ground To Overhead (25/45#)

061818

Strength

OH Squat 9-9-7-7-1-1-1 (Ascending)

MetCon

15 Minute AMRAP of:

1 Deadlift (225/365#)

3 Box Hops (24/30″)

7 SA DB S2OH – L (50/70#)

7 SA DB S2OH – L (50/70#)

061618

MetCon

“Bulger”

10 Rounds For Time of:

150m Run

7 CTB Pullups

7 Front Squats (95/135)

7 HSPU

061518

Strength

EMOTM 20 Minutes of:

Odd: 10 Bench Press (105/155#)

Even: 10 Bent Over Row (95/135#)

*Scale Weights As Needed*

MetCon

2 Rounds For Time of:

90 Double Unders

45 SDHP (35/45#)

25 DB Thrusters (35/50#)

061418

Lift

i) High Hang Squat Clean 4-4-3-2-2

ii) Hang Squat Clean & Jerk 1-1-1-1

iii) Low Hang Squat Clean + Front Squat + Jerk 1-1-1-1

MetCon

21-15-9 For Time of:

Alternate DB Squat Snatch (35/50#)

Strict Pullups

061318

MetCon

0:00-10:00

AMRAP of:

10 Calorie Row

15 Air Squats

20 KB Swings (1/1.5 Pood)

15:00-30:00

For Time:

40 T2B

40 Hang Power Snatches (55/75#)

40 HSPU

40 Wall Balls (W: 14/9 M: 20#/10′)

40 Situps

40 Lunge Walk Steps

40 Box Overs (20/24″)

35:00-45:00

AMRAP of:

50′ Bear Crawl

3 Bar Muscle Ups

1 Rope Climb

Accessory (Optional)

RomWOD

061218

Endurance

8x40m Sprints (3-5 Minutes Rest Between Sprints)

MetCon

EMOTM 16 Minutes of:

Odd: 12 DB S2OH (35/50#)

Even: 12 Cal Ski Erg

061118

Strength

OH Squat 10-10-8-8-2-2

MetCon

3 Rounds For Time of:

20 Calories Assaut Bike

20 Hang Power Clean (95/135#)

20 Bar Over Burpee

060918

Lift

Jerk 3-3-2-2-1-1-1-1

MetCon

For Time:

90 Calorie Row

30 Deadlifts (75/115#)

60 Calorie Row

30 S2OH (75/115#)

30 Calorie Row

30 Power Cleans (75/115#)

060818

Strength

i) Sumo Deadlift 5-5-5 (Ascending)

ii) Superset 3 Sets (Ascending Weights) of:

50′ Sled Rope Pull (Standing/Stationary)

15 Seated Banded Row

15 Reverse BB Bicep Curls

15 Banded Tricep Extensions

MetCon

“Death By…”

Squat Thrusters

Option 1: Barbell (70/100#)

Option 2: DBs (35/50#)

Option 3: KBs (1/1.5 Pood)

060718

Lift

i) Snatch Pull 4×3 @ 60%

ii) Snatch Balance 4×3 @ 60%

iii) Power Snatch + Squat Snatch 5×2 (Ascending)

MetCon

9 Minute AMRAP of:

3 Bar Muscle Ups

8 Deadlifts (155/225#)

13 Box Overs (16/20″)

060618

MetCon

27-21-15-9 For Time of:

Hang Power Snatch (55/75#)

Lateral Leap Burpees

Calories Assault Bike

Accessory

i) 30 “Keg Toss” w/ Med Ball (20/30#)

ii) RomWOD (Optional)

060518

Endurance

6x125m Sprints (5 Minute Rest Between Sprints)

MetCon

3 Rounds For Time of:

10 HSPU

20 T2B

30 Pushups

40 Double Unders

060418

Strength

Front Squat 6×2 (Ascending)

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

053018

MetCon

For Time (45 Min Cap):

1km Row

30 Wall Balls (W: 14/9 M: 20’/10#)

35 T2B

1km Run

40 Wall Balls (W: 14/9 M: 20’/10#)

25 T2B

1km Bike

50 Wall Balls (W: 14/9 M: 20’/10#)

15 T2B

Accessory

i) 4×8/Leg Banded SL RDL

ii) RomWOD (Optional)

052918

Gymnastics

i) Handstand/Wall Walk/Shoulder Tap Practice (8 Minutes)

ii) 15 RMU/BMU OR 25 CTB Pullups OR 35 Pullups For Time (8 Minute Cap)

MetCon

6 Rounds For Time of:

40 Double Unders

11 Squat Cleans (65/95#)

052818

Strength

Front Squat 2×6, 2×4, 4×2

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

052618

Strength

Deadlift 8-8-8-6-6-6

MetCon

18-15-12 For Time of:

DB S2OH (35/50#)

Calories Assault Bike

Box Hops (20/24″)

052518

Strength

Superset 3 Sets (Ascending Weights) of:

15 Decline Bench Press

12 Side Lifts

15 Shrugs (Heavy)

12/Side SA BB Bicep Curls

1 Weighted Negative Chinup (15 Seconds)

MetCon

i) 7 Minute AMRAP of:

30 Double Unders

8 DB Hang Power Snatch (35/50#)

ii) 21-15-9 For Time (90s Cap) of:

Double Unders

Tuck Jumps

052418

Lift

On Every 3rd Minute For 12 Minutes (Ascending Weights) Perform:

Power Clean (2) + Front Squat (2) + Jerk (2)

MetCon

12 Minute AMRAP of:

6 OH Squats (75/115#)

9 Calories Ski Erg

052318

MetCon

For Time (20 Minute Cap):

50 Medicine Ball Cleans (14/20#)

40 Thrusters (75/115#)

30 Calorie Row

20 HSPU

10 Bar Muscle Ups

Accessory

i) 2 Sets NOT For Time of:

MAX Paralette L-Sit

60s Rest

MAX Weighted Plank – Elbows (35/45#)

60s Rest

MAX GHDBE Hold

60s Rest

ii) For Time:

100 Ab Bicycle

100 Leg Lifts

iii) RomWOD (Optional)

052218

Gymnastics

i) 50 T2B For Time (7 Min Cap)

ii) 50 Ring Dips For Time (7 Min Cap)

MetCon

3 Rounds For Time of:

21 KB Swings (1.5/2 Pood)

15 Burpees

9 Weighted Box Overs (W: .5 Pood/20″ M: 1 Pood/24′)

051918

Strength

Deadlift 7-7-7-5-5-5

MetCon

6 Rounds For Time of:

6 Power Snatches (65/95#)

6 Bar Facing Burpees

051818

Strength

Superset 3 Sets (Ascending Weight/Difficulty) of:

15 Incline Bench Press

10 Ring Pushups

15 BB Upright Rows

MAX OTB Hang (Supinated Grip)

Bicep Curl 21’s

MetCon

2 Rounds For Time of:

45 Calorie Row

45 Wall Balls (W: 14/9 M: 20#/10′)

90 Double Unders

051718

Lift

5 Sets (Ascending Weights) of:

5 Squat Snatch

MetCon

18 Minute AMRAP of:

100m Farmer Carry (35/50#)

40 Pushups

40′ HSW OR 4 Wall Walks

051618

MetCon

For Time:

50 Thrusters (Bar)

15 T2B

50 OH Squats (Bar)

15 T2B

50 Front Squats (Bar)

15 T2B

50 Back Squats (Bar)

15 T2B

Accessory

i) 3 Sets of:

60s Max Rope Climbs

2 Minutes Rest

60s Max Ring/Bar MU

2 Minutes Rest

ii) RomWOD (Optional)

051518

Strength

“CrossFit Total”

1RM Back Squat

1RM Strict Press

1RM Deadlift

051418

Strength

Front Squat 5×6, 2×4 (Ascending)

MetCon

For Time:

400m Run

Immediately Followed By:

21-15-9 of:

Calories Assault Bike

HSPU

Immediately Followed By:

400m Run

051218

Strength

Deadlift 6-6-6-4-4-4 (Ascending)

MetCon

For Time:

30 Cal Row

30 S2OH (75/115#)

30 Bar Over Burpees

30 Front Squats (75/115#)

30 CTB Pullups

051118

Strength

Superset 4 Sets (Ascending Weight) of:

12 Wide Grip Bench Press

8 Deficit Pushups

12 BB Bicep Curls

8 Wt’d Chin-Ups

MetCon

For Time:

40′ OH DB Lunge Walk – R (35/50#)

14 DB Box Overs – R (20/24″, 35/50#)

40′ OH Lunge Walk – L (35/50#)

14 SA Snatches (50/70#)

40′ OH Lunge Walk – R (35/50#)

14 DB Box Overs – L (20/24″, 35/50#)

40′ OH Lunge Walk – L (35/50#)

14 SA Snatches (50/70#)

051018

Lift

5 Sets (Ascending Weight) of:

Squat Clean (5) + Jerk

MetCon

“Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

050918

MetCon

65 Calories Row

65 Box Hops (20/24”)

40 Calories Ski Erg

40 Thrusters (65/95#)

25 Calories Assault Bike

25 KB Swings (1.5/2 Pood)

Accessory

i) 3 Sets NOT For Time of:

20 V-Ups

20 GHDBE

20/Side Dead Bug

ii) RomWOD

050818

Gymnastics

EMOTM 12 Minutes of

Minute 1: 12 T2B

Minute 2: 40′ HSW

Minute 3: 3 LL Rope Climbs

*Repeat 4 Times*

MetCon

2 Rounds For Time of:

800m Run

40 Wall Balls (W: 14/9 M: 20/10#)

050718

Strength

Front Squat 6×6 (Ascending)

MetCon

For Time:

4 Rounds of:

12 Deadlifts (95/135#)

10 Pushups

3 Rounds of:

10 Hang Power Cleans (95/135#)

8 Ring Dips

2 Rounds of:

8 Clean & Jerk (95/135#)

6 HSPU

050518

Lift

Deadlift 5-5-5-3-3-3

MetCon

“Tabata Mashup”

Calories Rower

Bear Crawl

Calories Ski Erg

Sandbag Squat Clean Thrusters

050418

Strength

Superset 6 Sets (Ascending Weights) of:

8 Close Grip Bench Press

4 Strict Weighted Ring Dips

MetCon

For MAX Reps:

0:00-4:00

AMRAP of:

5 SA DB Thruster – R (20/35#)

5 SA DB Thrusters – L (20/35#)

5 T2B

4:00-6:00

-Rest-

6:00-11:00

AMRAP of:

5 SA DB Hang C/J – R (35/50#)

5 SA DB Hang C/J – L (35/50#)

5 CTB Pullups

11:00-13:00

-Rest-

13:00-19:00

AMRAP of:

5 SA Snatch – R (50/70#)

5 SA Snatch – L (50/70#)

5 Bar MU

050318

Lift

Snatch 2-2-2-2-2-1-1-1 (Ascending)

MetCon

9 Minute AMRAP of:

25′ DB FR Walking Lunge (35/50#)

60 Double Unders

050218

MetCon

3 Rounds For Time of:

400m Run

3 Rounds of “Mary”:

5 HSPU

10 Pistol Squats

15 Pullups

Accessory

EMOTM 8 Minutes of:

Odd: 5-8 Ring Dips

Even: 8-12 T2R (Toes 2 Rings)

050118

Strength

Push Press [15-12-10] x3

MetCon

2 Rounds For Time of:

30 OH Squats (95/135#)

30 Pushups

043018

Strength

Back Squat [15-12-10] x3

MetCon

21-18-15-12-9-6 For Time of:

Calories Assault Bike

Calories Row

Calories Ski Erg

042818

Lift

Push Jerk/Split Jerk (Heavy Single)

MetCon

For Time:

3 Rounds of:

7 HSPU

7 GHDSU

2 Rounds of:

14 Wall Balls (W: 14/9 M: 20#/10′)

14 Pushups

1 Round of:

21 Calories Ski Erg

21 Deadlifts (125/185#)

042718

Strength

Superset 5 Sets (Ascending Weights) of:

Reverse Grip Barbell Bent Over Row (10)

Strict Weighted Chin Ups (5)

MetCon

EMOTM 18 Minutes of:

Min 1: 10 Box Over Burpees (20/24″)

Min 2: 30s MAX REPS Bench Press (95/135#)

Min 3: 3 Burpee Ring Muscle Ups

Min 4: 30s MAX REPS Strict Press (65/95#)

Min 5: 15 KB SDHP (1.5/2 Pood)

Min 6: Rest

*Repeat 3 Times*

042618

Lift

Squat Clean 2-2-2-2 (Ascending)

MetCon

For Time:

3 Rounds of:

15 Hang Power Snatch (55/75#)

15 Box Hops (16/20#)

2 Rounds of:

10 Hang Power Snatch (75/115#)

10 Box Hops (20/24″)

1 Round of:

5 Hang Power Snatch (105/155#)

5 Box Hops (24/30″)

042518

MetCon

For Time:

100 Air Squats

80 KB Swings (25/35#)

60 Pullups

40 Hang KB Snatch (25/35# – Alternating Arms Every 5 Reps)

20 KB Turkish Get-Up (25/35# – Alternating Arms Every 5 Reps)

Accessory

2 Sets of:

12 GHDSU

12 GHDBE

12 V-Ups

12 Banded Bridge

12 Plank/Pike (Elbows)

12 Banded Good Mornings

042418

Strength

Push Press [12-10-7] x3

MetCon

21-15-9 For Time of:

T2B

HSPU

Plate Burpees (25/45#)

042318

Strength

Back Squat [12-10-7] x3

MetCon

7 Minute AMRAP of

5 Hang Power Cleans (125/185#)

5 Ring Dips

042118

Strength

On Every 3rd Minute For 18 Minutes Perform:

4 Thrusters (125/185#)

MetCon

For Time:

500m Row

21 Hang Power Snatch (65/95#)

750m Row

15 Power Snatch (75/115#)

1000m Row

9 Squat Snatch (95/135#)

042018

Strength

Superset 4 Sets (Ascending Weights) of:

Sumo Deadlifts 7-7-5-5

Reverse Grip Bicep BB Curls 15-15-10-10

MetCon

5 Rounds For Time of:

7/10 Calories Assault Bike

10 SA DB Hang Clean & Jerk – R (35/50#)

10 SA DB Hang Clean & Jerk – L (35/50#)

30 Double Unders

041918

Lift

EMOTM 10 Minutes of:

Snatch + OH Squat (2) + Snatch Grip Push Press

MetCon

“Karen”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

041818

MetCon

40 Minute AMRAP of:

400m Run

20 T2B

15 Deficit Pushups

10 Wt’d Pistols (.5/1 Pood)

5 RMU/BMU

Accessory

3x90s Weighted Plank (Rest As Needed)

041718

Strength

Push Press [10-7-5] x3

MetCon

20 Minute AMRAP of:

5 Thrusters (95/135#)

10 Pullups

15 Situps

041618

Strength

Back Squat [10-7-5] x3

MetCon

“Grace”

For Time:

30 Clean & Jerk (95/135#)

041418

Strength

Partner Deadlifts 6-6-6-6-6 (Ascending)

MetCon

In Teams of 2 Complete For Time:

400m Run (Together)

30 Synchro Bar Facing Burpees

60 SDHP (55/75#)

30 Over The Bar Wall Balls (14/20#)

60 Med Ball Slams (14/20#)

30 Synchro SA Hang DB/KB Snatches (35/50#)

60 Thrusters (55/75#)

30 Synchro T2B/Hanging Knee Raises

60 Pushups

400m Run (Together)

041318

Strength

Superset 4×12 (Ascending Weights) of:

Bent Over Rows (12)

Barbell Bicep Curls (12)

MetCon

3 Rounds For TOTAL Reps of:

60s OH Squats (55/75#)

60s Lateral Bar Over Burpees

60s Ring/Bar Muscle Ups

60s Double Unders

60s Med Ball Russian Twists (14/20#)

60s Rest

041218

Lift

EMOTM 10 Minutes of:

Clean + Front Squat (2) + Jerk

MetCon

i) 10 Rounds For Time of:

10 Deadlift (65/95#)

10 S2OH (65/95#)

ii) 60s MAX Calories Assault Bike

041118

MetCon

EMOTM 30 Minutes of:

Minute 1 – 10 HSPU

Minute 2 – 12 KB Swings (1.5/2 Pood)

Minute 3 – 15 Calores Ski Erg

Minute 4 – 12 Pistol Squats

Minute 5 – 10 Box Hops (24/30″)

Accessory

3 Rounds For Form Of:

5 Strict T2B

10 Med Ball GHDSU

15/Side Over-The-Pylon L-Sit Drill

041018

Strength

Push Press [7-5-3] x3

MetCon

3 Rounds For Time of:

21 Pullups

15 Power Cleans (75/115#)

9 Ring Dips

040918

Strength

Back Squat [7-5-3] x3

MetCon

12 Minute AMRAP of:

2 SA Snatch (50/70#)

5 Wall Balls (W: 14/9 M: 20/10#)

4 SA Snatch (50/70#)

10 Wall Balls (W: 14/9 M: 20/10#)

6 SA Snatch (50/70#)

15 Wall Balls (W: 14/9 M: 20/10#)

8 SA Snatch (50/70#)

20 Wall Balls (W: 14/9 M: 20/10#)

10 SA Snatch (50/70#)

25 Wall Balls (W: 14/9 M: 20/10#)

Etc…

040718

MetCon

0:00 – 15:00

For Time:

70 SA DB Snatches (50/70#)

50 Calorie Row

25 Plate Burpees (35/45#)

15:00 – 30:00

For Time:

60 Wall Balls (W: 14/9 M: 20#/10′)

25 Calories AB

15 BMU

30:00 – 45:00

For Time:

50 HSPU

25 Burpee Box Overs (24/30″)

040618

Strength

Sumo Deadlift 5-5-5-3-3-3 (Ascending)

MetCon

10 Rounds For Time of:

9 Thrusters (65/95#)

35 Double Unders

040518

Lift

Snatch Balance (Heavy Double)

MetCon

“Isabel”

For Time:

30 Snatches (95/135#)

040418

MetCon

23 Minute AMRAP of:

50 Double Unders

35 Situps

20 Front Squats (65/95#)

5 Ring/Bar Muscle Ups

Accessory

3 Sets of:

10 Pushup Row/Row

10 Weighted GHDBE

10 Barbell Shrugs (Heavy/Off Rack)

040318

Strength

Push Press [5-3-2-1] x3

MetCon

21-15-9 For Time of:

T2B

HSPU

040218

Strength

Back Squat [5-3-2-1] x3

MetCon

“Jackie Mashup”

0:00-5:00

500m Row

25 Thrusters (35/45#)

15 Pullups

5:00-10:00

750m Row

25 Thrusters (35/45#)

15 Pullups

10:00-15:00

500m Row

40 Thrusters (35/45#)

15 Pullups

15:00-20:00

500m Row

25 Thrusters (35/45#)

25 Pullups

033118

Strength

5xMAX Reps DB Chest Press (Ascending)

MetCon

“Tabata Mashup”

 KB SDHP (1.5/2 Pood)

 T2B

 Cal Ski Erg

OH Lunge Walk (35/45#)

032918

Lift

Split Jerk (Heavy Double)

MetCon

3 Rounds For Time of:

40 Wall Balls (W: 14/9 M: 20#/10′)

30 KB Swings (1/1.5 Pood)

20 OH Squats (55/75#)

10 Ring Dips

032818

MetCon

i) 14 Minute AMRAP of:

12 Hang Clean & Jerk (75/115#)

10 Bar Facing Burpees

ii) 8 Minute AMRAP of:

40 GHDSU

40 GHDBE

iii) 4 Minute AMRAP of:

1 LL Rope Climb

20 Double Unders

032718

Strength

Standing DB Press 3xMAX Reps (Ascending Weights)

MetCon

For Time:

2000m Row

25 Pullups

50 Pushups

75 Situps

100 Air Squats

032618

Strength

Front Squat 1RM

MetCon

i) 4 Rounds of:

8 Cal AB

8 Hang Power Snatch (75/115#)

8 Shuttle Sprint (25′)

2 Minutes Rest

*Score = Slowest Round*

ii) 3 Minute AMRAP of:

3 T2B

30 Double Unders

032318

CrossFit Games Open 18.5

MetCon

7 Minute AMRAP of:

3 Thrusters (65/100#)

3 CTB Pullups

6 Thrusters (65/100#)

6 CTB Pullups

9 Thrusters (65/100#)

9 CTB Pullups

12 Thrusters (65/100#)

12 CTB Pullups

15 Thrusters (65/100#)

15 CTB Pullups

Etc…

032218

i) SG Deadlift (2) + Power Snatch + OHS + Snatch Balance 6×1 (Ascending)

ii) Snatch 2×2 @ 70%, 2×1 @ 80%

MetCon

2 Rounds For Time of:

10 SA DB Hang Clean/Jerk (R – 35/50#)

10 SA DB Hang Clean/Jerk (L – 35/50#)

10 SA DB Front Squat (R – 35/50#)

10 SA DB Front Squat (L – 35/50#)

25′ SA OH Lunge Walk (R – 35/50#)

25′ SA OH Lunge Walk (L – 35/50#)

032118

MetCon

i) 15-12-9-6-3 For Time of:

Back Squats (105/155#)

HSPU

ii) 3-6-9-12-15 For Time of:

Burpee CTB Pullups

Hang Power Cleans (105/155#)

Accessory

EMOTM 8 Minutes of:

Odd: 1 RMU + 3 Ring Dips + 1 RMU

Even: 8 Weighted GHDBE

-OR-

Ring Muscle Up Progressions

032018

Strength

BTN Split Jerk 10×1 (Ascending)

MetCon

7 Minute AMRAP of:

7 Cal Assault Bike

7 Deadlifts (105/155#)

031918

Strength

Front Squat 10-8-6-4-2

MetCon

3 Rounds For Time of:

500m Row

30 KB Swings (1/1.5 Pood)

30 Wall Balls (W: 14/9 M: 20#/10′)

031718

Strength

i) Bench Press 20RM (2-3 Sets)

ii) SL RDL 3×5/Side

MetCon

“Death By…”

Rx Starts @ 5 Reps

Scaled Starts @ 3 Reps

Odd: 25′ Shuttle Sprints

Even: Burpees

031618

CrossFit Games Open 18.4

MetCon

For Time:

21 Deadlifts (155/225#)

21 HSPU

15 Deadlifts (155/225#)

15 HSPU

9 Deadlifts (155/225#)

9 HSPU

21 Deadlifts (205/315#)

50 HSW

15 Deadlifts (205/315#)

50 HSW

9 Deadlifts (205/315#)

50 HSW

***9 Minute Time Cap***

031518

Lift

Clean Deadlift (2) + Power Clean + Front Squat + Jerk 6×1 (Ascending)

MetCon

10 Rounds For Time of:

3 Bar Facing Burpees

6 S2OH (75/115#)

9/Side Grasshoppers

031418

MetCon

For Time:

40 Calorie AB/Row/Ski Erg

20 Med Ball Slams (14/20#)

20 Med Ball Cleans (14/20#)

40 Box Overs (20/24″)

40 Cal AB/Row/Ski Erg

40 Box Overs (20/24″)

20 Med Ball Cleans (14/20#)

20 Med Ball Slams (14/20#)

40 Cal AB/Row/Ski Erg

Accessory

5 Rounds For Form of:

1 LL Rope Climb

3 Strict Deficitt HSPU (45# Plate)

5 DBL KB Swing (.5/1 Pood)

031318

Strength

BTN Push Press 5-5-5-5-3-3-3

MetCon

0:00 – 3:00

2 Rounds of:

9 Thrusters (65/95#)

9 Pullups

3:00 – 7:00

2 Rounds of:

12 Thrusters (65/95#)

12 Pullups

7:00-12:00

2 Rounds of:

15 Thrusters (65/95#)

15 Pullups

12:00-18:00

2 Rounds of:

18 Thrusters (65/95#)

18 Pullups

18:00-25:00

2 Rounds of:

21 Thrusters (65/95#)

21 Pullups

031218

Strength

Front Squat 5×4 @ 80%

MetCon

4 Rounds For Time of:

12 HSPU

15 Deadlift (155/225#)

18 Wall Balls (W:14/9 M: 20#/10′)

031018

Strength

i) Bench Press 1RM

ii) SA BB Lawnmowers 12-12-12 (Per Arm)

MetCon

6 Rounds For Time of:

30′ SA OH DB Lunge Walk (L: 35/50#)

30′ SA OH DB Lunge Walk (R: 35/50#)

14 Push Jerk (75/115#)

030918

CrossFit Game Open 18.3

MetCon

2 Rounds For Time of:

100 DUs

20 OH Squats (80/115#)

100 DUs

12 Ring MUs

100 DUs

20 DB Snatches

100 DUs

12 Bar Muscle Ups

030818

Lift

EMOTM 7 Minutes of:

3-Position Power Snatch + Snatch Balance

EMOTM 7 Minutes of:

2-Position Power Snatch + Snatch Balance (2)

MetCon

9 Minute AMRAP of:

75 Wall Balls (W: 14/9 M: 20#/10′)

60 Box Hops (20/24″)

35 CTB Pullups

MAX Double Unders

030718

MetCon

5 Rounds of:

3 Minute AMRAP of:

3 OH Squat (95/135#)

6 Pushups

9 Air Squats

-60s Rest Between Rounds-

Accessory

2 Sets NOT FOR TIME of:

MAX UB Ring Muscle Ups

MAX Cal Ski Erg 45s

MAX Pistol Squats 45s

MAX Straddle Split Over Pylon 45s

*AT LEAST 2 Minutes Rest Between Movements/Sets*

030618

Strength

i) Strict Press 7-7-5-5-3-3-1-1-1

ii) Max Height Box Hop

MetCon

50-40-30-20-10 For Time of:

KB Swings (25/35#)

*AFTER Each Round Perform 25′ OH Double DB Walking Lunge*

030518

Strength

Front Squat 6×5 @ 75%

MetCon

13 Minute AMRAP of:

55 HSPU

55 Calorie Row

55 Wall Balls (W: 14/9 M: 20#/10′)

55 Deadlifts (155/225#)

030318

Strength

i) Bench Press 10-10-6-6-2-2

ii) Static GHDBE Rows 12-12-12

MetCon

13 Minute AMRAP of:

17 Thrusters (65/95#)

21 Box Hops (20/24″)

25 Double Unders

030218

MetCon

CrossFit Games Open 18.2

12 Minute Time Cap:

Increasing Ladder 1-10 of:

DB Front Squats (35/50#)

Bar Over Burpees

Immediately Followed By:

1RM Clean

030118

Lift

EMOTM 7 Minutes of:

3-Position Power Clean + Jerk

EMOTM 7 Minutes of:

2-Position Clean + Jerk (2)

MetCon

As Many Reps As Possible of:

0:00-3:00

5 Pullups

5 OH Squats (65/95#)

3:00 – 9:00

3 CTB Pullups

5 OH Squats (75/115#)

9:00 – 12:00

1 Bar MU

5 OHS (95/135#)

12:00 – 15:00

MAX Snatches @ (105/155#)

022818

MetCon

For Time:

80 Double Unders

40 Calories Assault Bike

40 Burpees

40 OH Squats (65/95#)

80 Double Unders

Accessory

3 Rounds NOT For Time of:

5 Pistol Squats (L)

5 Pistol Squats (R)

8 Strict Pullups

5 SA Seated DB Strict Press (L)

5 SA Seated DB Strict Press (R)

022718

Strength

Push Press [10-8-6-4-2] x2

MetCon

For Time

21 Bench Press (95/135#)

21 Deadlifts (155/225#)

15 Bench Press (105/155#)

21 Deadlifts (185/275#)

9 Bench Press (125/185#)

9 Deadlifts (205/315#)

022618

Strength

Front Squat 4×2 @ 90%

MetCon

For Time:

50 Double Unders

50 Situps

40 Pushups

40 Plank To Pike (From Hands)

30 HSPU

30 V- Ups

20 Ring Dips

20 GHDSU

10 Ring Muscle Ups

10 Man Makers (20/35#)

022418

Strength

i) Block Bench Press 10-10-6-6-2-2

ii) Prone Bench DB Rows 12-12-12

MetCon

4 Rounds For Time of:

12 Plate Burpees (25/45#)

27 Air Squats

022318

MetCon

CrossFit Games Open 18.1

20 Minute AMRAP of:

8 T2B

10 SA DB Hang Clean & Jerk (35/50#)

12/14 Calorie Row

022218

Lift

Power Clean + Squat Clean 6×1 (Ascending)

MetCon

10 Rounds For Time of:

4 T2B

6 DB Push Press (20/35#)

8 DB Front Squats (20/35#)

022118

MetCon

27-21-15-9 For Time of:

Thrusters (65/95#)

Lateral Bar Over Burpees

Accessory

3 Sets For Form of:

2 Rope Climbs

4 Wall Walks

6 Jump Throughs (TnG/Dip Only)

022018

Lift

On Every 2nd Minute Peform:

1 Jerk @ 85-90%

MetCon

11 Minute AMRAP of:

50 DUs

50 Cal Row

50 DUs

50 Wall Balls (W: 14/9 M: 20#/10′)

50 DUs

50 DB Squat Snatch (35/50#)

021718

Strength

i) Decline Bench Press 10-10-6-6-2-2

ii) Bent Over Reverse Grip Rows 12-12-12

MetCon

33-27-21-15-9 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Situps

021618

“Open Prep”

MetCon

CrossFit Games Open 16.3

7 Minute AMRAP of:

10 Power Snatches (55/75#)

3 Bar Muscle Ups

021518

Lift

Hang Clean 2-2-2-2-2-2

MetCon

50-40-30-20-10 For Time of:

KB Swings (25/35#)

Double Unders

021418

MetCon

i)  9 Minute AMRAP of:

2 HSPU

2 OHS (35/45#)

4 HSPU

4 OHS (45/65#)

6 HSPU

6 OHS (55/75#)

8 HSPU

8 OHS (65/95#)

10 HSPU

10 OHS (75/115#)

12 HSPU

12 OHS (85/125#)

Etc…

Accessory

3 Sets of:

5 Seated Box Hop (20/24, 24/30, 30/36″)

MAX SA Ring Hang (L)

MAX SA Ring Hang (R)

MAX GHDSU Hold (Video Below)

021318

Strength

Push Press [10-8-6-4-2] x2

MetCon

i) “CrossFit Baseline”

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

ii) 30s MAX Calories Assault Bike

iii) 60s MAX Calories Ski Erg

021218

Strength

Front Squat 20-20-20 (Ascending)

MetCon

16 Minute AMRAP of:

40 Wall Balls (W: 14/9 M: 20#/10′)

100′ FR DB Lunge Walk (35/50#)

30 DB Hang Squat Cleans (25/15#)

75′ FR DB Lunge Walk (35/50#)

20 Bar Muscle Ups

50′ FR DB Lunge Walk (35/50#)

10 GR2OH (155/225#)

021018

Strength

i) Incline Bench Press 10-10-6-6-2-2

ii) Bent Over Snatch Grip Rows 12-12-12

MetCon

For Time:

75 Box Overs (20/24″)

50 Front Squats (65/95#)

25 Cal Assault Bike

020918

“Open Prep”

MetCon

CrossFit Games Open 13.2

17 Minute AMRAP of:

40 Burpees

30 Snatches (45/75#)

30 Burpees

30 Snatches (75/135#)

20 Burpees

30 Snatches (100/165#)

10 Burpees

Max Snatches (120/210#)

020818

Gymnastics

3 Rounds For FORM of:

2 Strict Ring MUs

25′ HSW

4 Pause Pistol Squats (10s)

25′ HSW

6 T2R (Toes 2 Rings)

MetCon

27-21-15-9 For Time of:

Hang Power Cleans (75/115#)

Pushups

020718

Strength

On Every 2nd Minute For 14 Minutes Perform:

2 Jerk @ 80-85%

MetCon

3 Rounds For Time:

75 Double Unders

13 Deadlifts (185#/275#)

9 CTB Pullups

020618

MetCon

4 Rounds For TOTAL Reps of:

60s Wall Balls (W: 14/9 M: 20#/10′)

60s Rowing (Cal)

60s Double Unders

60s Burpee To Target (6″)

60s Rope Climb

60s Rest

Accessory

3 Sets of:

5/Side Pistol Squat Jumps

12 Weighted GDHSU (10/14# Med Ball)

5 Strict Weighted Pullups

12 Weighted GHDBE (25/45# Plate)

020518

Strength

Back Squat 4×2 @ 90%

MetCon

6 Rounds For Time of:

10 OHS (75/115#)

10 HSPU

10 KB Swings (1.5/2 Pood)

020218

“Open Prep”

MetCon

CrossFit Games Open 15.1

On a 15 Minute Timer:

a) 9 Minute AMRAP of

15 T2B

10 Deadlifts (75/115#)

5 Snatches (75/115#)

b) 6 Minutes To Establish:

1RM Clean & Jerk

020118

Gymnastics

3 Sets NOT For Time of:

10 Jump Throughs

5 SL Box Hops (R)

5 SL Box Hops (L)

10 Hollow Rocks

MetCon

21-15-9 For Time of:

Burpee Box Overs (20/24″)

Hang Power Cleans (125/185#)

013118

Lift

60s MAX Squat Snatch (65/95#)

-2 Minutes Rest-

60s MAX Squat Snatch (75/115#)

-2 Minutes Rest-

60s MAX  Squat Snatch (95/135#)

-2 Minutes Rest-

60s MAX Squat Snatch (105/155#)

MetCon

Increasing Ladder 1-10 For Time of:

T2B

Thrusters (55/75#)

*10 DUs/3 TUs AFTER Each Round*

013018

MetCon

Drop Ladder 10-1 For Time of:

Hang Power Snatch (65/95#)

HSPU

Calories Assault Bike

Turkish Getups (20/35#)

Accessory

EMOTM 10 Minutes of:

Odd: 15s Pause Front Squat (95/135#)

Even: 3-5 Broad Jumps

012918

Strength

Back Squat

120s MAX Reps (95/135#)

-5 Minutes Rest-

120s MAX Reps (125/185#)

-5 Minute Rest-

120s MAX Reps (155/225#)

MetCon

12 Minute AMRAP of:

40 Calorie Row

40 Box Hops (20/24″)

40 Deadlifts (125/185#)

012718

Strength

i) Strict Press 5-5-5-3-3-3

ii) Sumo Deadlift 5-5-5-3-3-3

MetCon

7 Minute AMRAP of:

30 Double Unders

10 SA Snatches (35/50#)

012618

“Open Prep”

MetCon

CrossFit Games Open 11.4

10 Minute AMRAP of:

60 Bar Facing Burpess **NEW STANDARD**

30 OH Squats (90/120#)

10 Ring Muscle Ups

012518

Gymnastics

EMOTM 20 Minutes of:

0:00-10:00

Odd: 20s MAX HSPU

Even: 30s MAX Bar MU

10:00-20:00

Odd: 20s MAX Ring Dips

Even: 30s MAX T2B

MetCon

“Death By…”

Rx Starts @ 7 Calories

Scaled Starts @ 3 Calories

Odd:  Calories Rowing

Even:  Calories Assault Bike

012418

Lift

Low Hang Snatch (2) + OHS 8×1 (Ascending)

MetCon

For Time:

50 Lateral Box Overs (16/20″)

35 Pushups

50 KB Swings (1/1.5 Pood)

35 Pushups

50 Lateral Box Overs (16/20″)

012318

MetCon

For Time:

5 Rounds of:

8 DeadLifts (95/135#)

6 Hang Squat Clean (95/135#)

4 Push Press (95/135#)

2 Thrusters (95/135#)

Immediately Followed By:

20 Cal Assault Bike

100 Double Unders

Accessory

2 Rounds For Form of:

12 K2E

10 Depth Jumps

8/Side Seated KB Press w/KB Front Rack Hold

012218

Strength

i) Back Squat 15-20-15-20-15

MetCon

17 Minute AMRAP of:

20 Stationary DB Lunges (35/50#)

6 CTB Pullups

6 Snatches (65/95#)

20 Stationary DB Lunges (35/50#)

8 CTB Pullups

8 Snatches (75/115#)

20 Stationary DB Lunges (35/50#)

10 CTB Pullups

10 Snatches (95/135#)

20 Stationary DB Lunges (35/50#)

12 CTB Pullups

12 Snatches (105/155#)

20 Stationary DB Lunges (35/50#)

14 CTB Pullups

14 Snatches (135/185#)

012018

Strength

i) Deadlift 4×6 (Ascending)

ii) Bench Press 4×6 (Ascending)

MetCon

6 Rounds For Time of:

14 SDHP (55/75#)

14 Strict Press (55/75#)

011918

“Open Prep”

MetCon

CrossFit Games Open 18.0

21-15-9 For Time of:

DB Snatches (35/50#)

Burpees

011818

Gymnastics

Straddle Split & Paralette Drills

MetCon

20 Rounds For Time of:

1 Burpee Ring Muscle Up

3 Deficit HSPU

5 DB Cleans (50/70#)

011718

Lift

Hang Snatch

2×3 @70%

2×2 @ 80%

2×1 @85%

3×1 @ 90%

MetCon

8 Minute AMRAP of:

6 Power Snatch (65/95#)

9 CTB Pullups

011618

MetCon

For Time:

15 Front Squats (75/115#)

60 Calorie Row

60 Double Unders

30 S2OH (75/115#)

60 Double Unders

60 Calorie Row

15 Front Squats (75/115#)

Accessory

ii) 4 Sets NOT For Time of:

1 LL Rope Climb

15 GDHSU

90s Weighted Plank

011518

Strength

Back Squat 30-20-10 (Ascending)

MetCon

13 Minute AMRAP of:

3 OHS (55/75#)

3 T2B

3 OHS (55/75#)

3 T2B

6 OHS (65/95#)

6 T2B

6 OHS (65/95#)

6 T2B

9 OHS (75/115#)

9 T2B

9 OHS (75/115#)

9 T2B

12 OHS (95/135#)

12 T2B

12 OHS (95/135#)

12 T2B

15 OHS (105/155#)

15 T2B

15 OHS (105/155#)

15 T2B

Etc..

011218

“Open Prep”

MetCon

CrossFit Games Open 11.2 & 11.3

011118

Gymnastics

EMOTM 12 Minutes of:

Min 1: 6 Ring Muscle Ups

Min 2: 15 V-Ups

Min 3: 25′ HSW

*Repeat 4 Times*

MetCon

2 Rounds For Time of:

24 Box Over Burpees (20/24″)

24 SA Snatch (35/50#)

24 Thrusters (65/95#)

011018

Lift

Build To A Heavy Single of:

Snatch (3) + OH Squat (2) + Snatch Balance (1)

MetCon

For Time:

150 Double Unders

75 Pullups

75 Wall Balls (W: 14/9 M: 20#/10′)

150 Double Unders

010918

MetCon

3 Rounds For Time of:

21 Deadlifts (105/155#)

21 Pushups

15 Power Cleans (95/135#)

15 HSPU

9  G2OH (75/115#)

9 Ring Dips

Accessory (Plyometrics)

EMOTM 8 Minutes of:

3 Seated Box Hop (Increasing Heights) + 1 Ladder Drill (Athlete Choice)

010818

Strength

Back Squat 4×5 (Ascending)

MetCon

i) 14 Minute AMRAP of:

8 S2OH (75/115#)

10 Box Hops (20/24″)

12 T2B

ii) For Time:

100 Calorie Row

010518

“Open Prep”

MetCon

CrossFit Games Open 17.2

010418

Gymnastics

EMOTM 10 Minutes of:

Odd: 8 Ring Dips

Even: 10 Weighted Pistol Squats (25/35#)

MetCon

4 Sets of:

500m Row

21 KB Swings (1/1.5 Pood)

12 Pullups

3 Minute Rest

010318

Lift

EMOTM 20 Minutes of:

0:00-5:00 – 3-Position Power Snatch

5:00-10:00 – Muscle Snatch (2) + SG Push Press (2)

10:00-15:00 – Squat Snatch + Snatch Balance (2) + OHS (2)

15:00-20:00 – TnG Squat Snatch (2)

MetCon

For Time

30 S2OH (125/185#)

010218

MetCon

5 Rounds For Time of:

15 Wall Balls (W:14/9 M: 20#/10′)

20 Burpees

25 Cal Row

50 Double Unders

Accessory (Strength)

Seated Back Squat 4×8 (Increasing)

122917

MetCon

In Teams of 2 Complete 20 Rounds For Time of:

1 Snatch (125/185#)

3 HSPU

5 Box Hops (24/30″)

7 KB Swings (1/1.5 Pood)

122817

MetCon

In Teams Of 2 Complete For Time:

i) 21-15-9 of:

Calories Ski Erg

Strict Press (65/95#)

ii) 21-15-9 of:

Bar Over Burpees

Thrusters (75/115#)

iii) 21-15-9 of:

Calories Rower

Front Squat (95/135#)

iv) 21-15-9 of:

Calories Assault Bike

Power Clean (105/155#)

122717

In Teams Of 2 Complete For Time:

200 Double Unders

100 Wall Balls (W: 14/9 M: 20#/10′)

100 Pullups

100 Ball Slams (14/20#)

100 Pushups

100 Med Ball Cleans (14/20#)

100 Air Squats

100 Med Ball Situps (14/20#)

200 Double Unders

122217

Strength

EMOTM 8 Minutes of:

4 Front Squat @ 70%

MetCon

“Kalsu”

For Time:

100 Thrusters (95/135#)

*On Every Minute Perform 5 Burpees*

122117

Strength

OH Squat 5-5-5-3-3-3-2-2-1-1-1 (Ascending)

MetCon

21-15-9 For Time of:

Power Snatches (65/95#)

Calories Row

Wall Balls (W: 14/9 M; 20#/10′)

CASHOUT: 1000m Row

122017

Strength

i) Deadlift 7×6 @ 70%

ii) Push Press 5×5 (Ascending)

Gymnastics

EMOTM 15 Minutes of:

Min 1: 45 DUs

Min 2: 5 Bar MUs

Min 3: 10 HSPU

*Repeat 5 Times*

121917

Lift

i) Push Jerk (2) + Split Jerk 6×1 (Ascending)

ii) EMOTM 10 Minutes of

1 Clean & Jerk @ 85%

MetCon

12 Minute AMRAP of

2 Ring MU

4 KB Snatches (1/1.5 Pood)

6 KB Cleans (1/1.5 Pood)

8 KB Swings (1/1.5 Pood)

121817

Strength

Back Squat 5-5-5-3-3-3-1-1-1 (Ascending)

MetCon

For Time:

20 Burpee Box Overs (20/24″)

20 OH Squats (65/95#)

20 Burpee Box Overs (20/24″)

20 Power Snatches (75/115#)

20 Burpee Box Overs (20/24″)

20 Squat Snatch (85/125#)

121517

Strength

On Every 2nd Minute For 14 Minutes of:

5 Front Squat @ 75%

MetCon

i) 8 Minute AMRAP of:

40 Pullups

30 T2B

20 Front Squats (125/185#)

MAX Bar Facing Burpees

ii) 8 Minute AMRAP of:

750m Row

15 Power Cleans (155/225#)

MAX Distance Row (Metres)

121417

Strength

OH Squat 5×5 (Ascending)

Lift

EMOTM 10 Minutes of:

1 Snatch @ 85%

MetCon

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

Calories Assault Bike

121317

Strength

i) EMOTM 10 Minutes of:

10 Bench Press (95/135#)

ii) EMOTM 10 Minutes of:

Push Press (95/135#)

Gymnastics

i) EMOTM 10 Minutes of:

Odd: 10 Pullups

Even: 3 Rope Climbs

ii) EMOTM 10 Minutes of:

Odd: 10 T2b

Even: 15 V-Ups

121217

Lift

i) Clean + Front Squat + Jerk (2) 6×1 (Ascending)

ii) Clean & Jerk 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%

MetCon

12 Minute AMRAP of:

3 Hang Power Clean (95/135#)

3 Bar Facing Burpees

3 Wall Balls (W: 14/9 M: 20#/10′)

6 Hang Power Clean (95/135#)

6 Bar Facing Burpee

6 Wall Balls (W: 14/9 M: 20#/10′)

9 Hang Power Clean (95/135#)

9 Bar Facing Burpee

9 Wall Balls (W: 14/9 M: 20#/10′)

Etc…

121117

Strength

EMOTM 10 Minutes of:

3 Back Squat @ 76%

MetCon

30 Minute AMRAP of:

10/15 Calories Assault Bike

10 Air Squats

10/15 Calories Rower

10 Air Squats

10/15 Calories Ski Erg

10 Air Squats

10 Burpees

10 Air Squats

3 Minutes Rest

120817

Strength

Front Squat 4-4-4-4-2-2-2

Gymnastics (Skill)

12 Minutes AMRAP of:

8 Bar MU

10 Ring Rows

12 Bent Over Rows

Metcon

3 Rounds For Time of:

15 Cal Row

15/20 Cal AB/SE

30 DUs

15 T2B

120717

Lift

EMOTM 15 Minutes of:

Min 0:00-4:00: 3 Snatches @ 75%

Min 5:00-9:00: 2 Snatches @ 80%

Min 10:00-15:00: 1 Snatch @ 85+%

MetCon

3 Sets of:

4 Minute AMRAP of:

3 Burpees

3 KB Swings (1.5/2 Pood)

6 Burpees

6 KB Swings (1.5/2 Pood)

9 Burpees

9 KB Swings (1.5/2 Pood)

-2 Minutes Rest-

120617

Strength

i) Deadlift 12-10-8-6-4-2-2-2 (Ascending)

ii) Strict Press 8-6-4-1-1-1 (Ascending)

Gymnastics

EMOTM 12 Minutes of:

Min 1: 12 HSPU

Min 2: 8 Strict Pullups

Min 3: 12 GHDSU or 15 V-Ups

*Repeat 4 Times*

120517

Lift

i) Clean (2) + Front Squat + Jerk 5×1 (Ascending)

ii)  Push Jerk (2) + Split Jerk (1)

MetCon

For Time:

40 Box Hops (20/24″)

30/40 Cal Row

40 Power Snatches (65/95#)

30/40 Cal Row

10 Ring Muscle Ups

120417

Strength

i) EMOTM 5 Minutes of:

4 Back Squats @ 72%

ii) EMOTM 5 Minutes of:

3 Back Squats @ 77%

MetCon

Drop Ladder 10-1 For Time of:

Hang Power Cleans (105/155#)

Pullups

Pistols (Per Leg)

120117

Strength

Front Squat 5×5 @ 75%

MetCon

i) 8 Minute AMRAP of:

3 Ring MU

5 Power Snatch (75/115#)

ii) 8 Minute AMRAP of:

6 Push Press (75/115#)

10 Pushups

113017

Lift

i) EMOTM 8 Minutes of:

2 Hang Snatch @ 78%

ii)  Snatch + OHS (2) 5×1 (Ascending)

MetCon

EMOTM 12 Minutes of:

Minute 1: 12 Thrusters (65/95#)

Minute 2:  13 Burpees

Minute 3:  14 DB Snatches (35/50#)

Minute 4:  15 Wall Balls (W: 14/9  M: 20#/10′)

*Repeat 3 Times*

112917

Strength

i) Deadlift 5×3 (Ascending)

ii) Bench Press 5×3 (Ascending)

MetCon

4 Rounds For Time of:

30 DUs

15 SDHP (65/95#)

10/15 Cal AB

112817

Lift

Clean 2RM

Gymnastics

EMOTM 10 Minutes of:

Even: 12 Pistols

Odd: 3 Rope Climbs

MetCon

21-15-9 For Time of

S2OH (105/155#)

Bar Facing Burpees

112717

Strength

On Every 2nd Minute For 18 Minutes Perform:

0:00 – 5 Back Squats @ 70%

2:00 – 5 Back Squats @ 70%

4:00 – 5 Back Squats @ 70%

6:00 – 4 Back Squats @ 75%

8:00 – 4 Back Squats @ 75%

10:00 – 4 Back Squats @ 75%

12:00 – 3 Back Squats @ 80%

14:00 – 3 Back Squats @ 80%

16:00 – 3 Back Squats @ 80%

MetCon

15 Minute AMRAP of:

25′ SA OH KB Lunge Walk – Left Arm (1/1.5 Pood)

25′ SA OH KB Lunge Walk – Right Arm (1/1.5 Pood)

15 CTB Pullups

15 KB Swings (1/1.5 Pood)

112417

Strength

i) Front Squat 3-3-3-3-3-2-2-2 (Ascending)

ii) Seated Strict Press 5×5 (Ascending)

iii) Seated Lateral Raises 5×5 (Ascending)

MetCon

10 Rounds For Time of:

10 Air Squats

10 Situps

10 Pushups

1 LL Rope Climb

112317

MetCon

i) “Tabata Mashup” (Cardio)

Rowing

Assault Bike

Ski Erg/Med Ball Slams (20/30#)

Burpee To Target

Jump & Touch (8/12″)

ii) “Tabata Mashup” (Barbell Cycling)

Hang Clean (65/95#)

S2OH (65/95#)

Hang Clean + S2OH (65/95#)

112217

Strength

i) Front Rack Walking Lunge 4×10 Steps (Ascending Weight)

ii) Banded Good Mornings 3×25

MetCon

6 Minute ARMAP of:

40 Burpee Box Over (20/24″)

30 Wall Balls (W: 14/9 M: 20#/10′)

20 T2B

Accessory (Core)

3xMAX Weighted Plank (25/45#)

3xMAX GHDBE Static Hold

112117

Lift

Split Jerk 5×2 @ 80%

MetCon

4 Rounds of:

30s Max Effort Ski Erg

9 Ring Dips

3 Cleans (155/225#)

3 Minute Rest

*Score = Slowest Round*

112017

Strength

Back Squat 1×3 @ 90%

MetCon

For Time:

2000m Row

100 Double Unders

50 Pushups

20 Cal Assault Bike

10 Ring Muscle Ups

5 Snatch (125/185#)

111717

Strength

Front Squat + Thruster 6×1 (Ascending)

MetCon

For Time:

21 Deadlifts (125/185#)

7 Bar Muscle Ups

15 Deadlifts (155/225#)

7 Bar Muscle Ups

9 Deadlifts (185/255#)

7 Bar Muscle Ups

3 Deadlift (205/275#)

7 Bar Muscle Ups

111617

Gymnastics

EMOTM 16 Minutes of:

Odd: 3 Weighted Pullups (Ascending)

Even: 3 Deficit HSPU (Increasing Depth)

MetCon

i) 60s MAX Cal Ski Erg

ii) 16 Minute AMRAP of:

24 OH Squats (35/45#)

24 Situps

24 Pushups

111517

Lift

Snatch Pull/Catch Mechanics

EMOTM 10 Minutes of:

2 Power Snatch @ 60% (Pull/Catch)

MetCon

4 Rounds For Time of:

12 Front Squats (65/95#)

12 SA DB Snatch (50/70#)

*25 DUs On Every Minute*

111417

MetCon

“Crazy 8’s”

8 Rounds For Time of:

8 T2B

8 Wall Balls (W: 14/9 M: 20#/10′)

8 Clean & Jerk (95/135#)

8 Box Hops (24/30″)

8 Burpees

8 KB Swings (1.5/2 Pood)

8 HSPU

8 Cal Assault Bike

111317

Strength

3 Sets of:

30s MAX Reps Back Squat Jumps (75/115#)

3 Minutes Rest

MetCon

“Heavy Jackie”

For Time:

1000m Row