Workout Archives

113022

MetCon

“The Basics”

For Time:

500 Double Unders

400 Situps

300 Air Squats

200 Pushups

100 Pullups

-10 Burpees Every 5th Minute Starting At 0:00-

*Partition As Needed*

[50 Minute Time Cap]

112922

Strength

Push Press 8-8-6-6-4-4 (Ascending)

MetCon

21 Squat Cleans (95/135#)

9 Calories Assault Bike

15 Squat Cleans (105/155#)

15 Calories Assault Bike

9 Squat Cleans (125/185#)

21 Calories Assaut Bike

[20 Minute Cap]

112822

Strength

OH Squat 8-8-6-6-4-4 (Ascending)

MetCon

20 Minute AMRAP of:

5 SA Devil’s Press – L (35/50#)

10 SA Thrusters – L (35/50#)

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

5 SA DB Devil’s Press – R (35/50#)

10 SA Thrusters – R (35/50#)

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

112622

Olympic Lifting

Perform 3 Of The Following:

i) Snatch 1RM (3-2-1-1-1-1)

ii) Clean & Jerk 1RM (3-2-1-1-1-1)

iii) Clean 1RM (3-2-1-1-1-1)

iv) Jerk 1RM (3-2-1-1-1-1)

v) OH Squat 1RM (5-3-2-1-1-1)

vi) Front Squat 1RM (5-3-2-1-1-1)

vii) Hang Squat Clean 3RM (3-3-3-3-3)

viii) Hang Squat Snatch 3RM (3-3-3-3-3)

[90 Minute Time Cap]

112522

MetCon

15 Minutes Rowing

15 Minutes Assault Bike

15 Minutes Ski Erg

1500 Single Skips

*Partition As Needed – MAX of 5 Minutes Per Machine*

[60 Minute Time Cap]

112422

Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Snatch (3) + Snatch Balance (3)

Strength

Superset 4 Sets (Ascending Weight) of:

4 Romanian Deadlifts

8 Bulgarian Lunges (Per Side)

112322

MetCon

For Time:

60 Calorie Row

60 SA DB Snatch (35/50#)

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

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

60 Goblet Squats (35/50#)

60 Calories Ski Erg

60 Muscle Snatch (45/65#)

60 Weighted Box Step Ups (W:20/45 M: 24″/65#)

60 Hang Clean & Jerk (45/65#)

60 Front Squats (45/65#)

[50 Minute Time Cap]

112222

Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Clean (3) + Jerk (3)

MetCon

For Time:

100 Double Unders

75 Calories Assaut Bike

50 HSPU

[12 Minute Time Cap]

112122

Strength

Back Squat 2×25 (Ascending)

MetCon

3 Rounds For Time of:

30 KB Swings (1.5/2 Pood)

20 T2B

111922

RCSC Fitness Test

0:00-10:00 – CrossFit Baseline

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

10:00-55:00 – CrossFit Total

1RM Strict Press 5-3-2-1-1-1

1RM Back Squat 5-3-2-1-1-1

1RM Deadlift 5-3-2-1-1-1

55:00-70:00 – RCSC Beep Test

“Death By…”

40′ Shuttle Sprints


For More Details Click HERE

111822

Strength

5 Sets (Ascending Weight) of:

8 Bent Over Rows + 8 Shrugs

MetCon

21-15-9 For Time of:

Hang Power Cleans (105/155#)

Pullups

111722

Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Power Snatch (2) + Squat Snatch + OH Squat

MetCon

For Time:

1000m Ski Erg

50 Thrusters (55/75#)

30 Ring Dips

111622

MetCon

30 Rounds For Time of:

2 Deadlifts (205/315#)

4 T2B

6 Incline DB Chest Press (25/40#)

[45 Minute Time Cap]

111522

Lift

On Every 4th Minute For 5 Sets (Ascending Weight) Perform:

Power Clean (2) + Squat Clean + Jerk

MetCon

11 Minute AMRAP of:

50 Calorie Row

40 Wall Balls (W: 14/9 M: 20#/10′)

30 Burpees

20 Box Hops (24/30″)

10 RMU

111422

Strength

Front Squat 5×4 @ 85%

MetCon

6 Rounds For Time of:

8 Calories Assault Bike

12 HSPU

32 Double Unders

111122

MetCon

“Remembrance Day”

18 Minute AMRAP of:

11 Hang Power Snatch (55/75#)

11 Burpees

11 Thrusters (55/75#)

11 Pullups

*From 11:00-12:00 Perform 1 Minute of Silence*

111022

Strength

4 Sets of:

Bench Press Drop Sets (4 Weights)

MetCon

On Every 4th Minute For 5 Sets Perform:

25/35 Calories Assault Bike

110922

Strength

Deadlift 3xMAX Reps @ 205/315

*MAX Reps Strict Pullups/Ring Rows AFTER Each Set*

MetCon

On Every 4th Minute For 5 Sets Perform:

500m Ski Erg

*Score = Slowest Time*

110822

Strength

4 Sets of:

Seated Strict Press Drop Set (4 Weights)

MetCon

On Every 4th Minute For 5 Sets Complete:

500m Row

*Score = Slowest Time*

110722

Strength

Back Squat 5×4 @ 85%

MetCon

For Time:

100 Clean & Jerks (65/95#)

110522

MetCon

In Teams of 2 Complete For Time:

100 Front Squats (75/115#)

80 S2OH (75/115#)

60 Thrusters (75/115#)

40 Clusters (75/115#)

*On Every Minute (Starting At 0:00) Perform 1 Synchro Wall Walk*

110422

Lift

Clean 3-3-2-2-1-1 (Ascending)

MetCon

21-15-9 For Time of:

OH Squats (75/115#)

Bar Facing Burpees

[12 Minute Time Cap]

110322

MetCon

15 Rounds of:

2 Bar Muscle Ups

4 Shuttle Sprints (12′)

6 Pistol Squats

4 Shuttle Sprints (12′)

2 SA DB Snatch (50/70#)

-2 Minute Rest-

[45 Minute Time Cap]

*Score = Slowest Time*

110222

MetCon

Option #1

“Kelly”

5 Rounds For Time of:

400m Run

30 Box Jumps (20/24″)

30 Wall Balls (W:14/9 M: 20#/10′)

[40 Minute Time Cap]

Option #2

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

[15 Minute Time Cap]

Option #3

10 Rounds For Time of:

150m Run

3 Power Cleans (145/205#)

[20 Minute Time Cap]

110122

Strength

Front Squat 5×8 @ 70%

MetCon

10 Rounds For Time of:

50 Double Unders

10 Deadlifts (105/155#)

[15 Minute Time Cap]

103122

MetCon

For Time:

666m Row

31 V-Ups

31 KB Swings (1.5/2 Pood)

31 Box Jumps (20/24″)

31 Wall Balls (W: 14/9 M: 20#/10′)

31 Calories Assaut Bike

31 Devils Press (2×35/2×50#)

31 Calories Ski Erg

31 Ring Rows

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

31 SA DB OH Walking Lunge – Per Arm (35/50#)

666m Row

102822

Lift

Hang Power Clean 10-10-10 (Ascending)

MetCon

3 Rounds For MAX Reps of:

60s Calories Ski Erg

60s Bench Press (55/75#)

60s Wall Balls (W:14/9 M: 20#/10′)

60s Box Hops (16/20″)

60s Hang Alternating DB Snatch (20/35#)

60s Rest

102722

Lift

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

MetCon

2 Rounds For Time of:

35 KB Swings (1/1.5 Pood)

75 Double Unders

35 KB SDHP (1/1.5 Pood)

75 Double Unders

5 Rope Climbs

102622

MetCon

Every 8 Minutes For 5 Sets (40 Minutes) Perform:

60′ OH Barbell Lunge Walk (45/65#)

15 Bar Facing Burpees

25/30 Calories Assault Bike

15 T2B

Accessory

2 Sets of:

20 DB Pushups

10/Side Renegade Rows

102522

Lift

Split Jerk 5-5-3-3-1-1 (Ascending)

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

[15 Minute Time Cap]

102422

Strength

Back Squat 5×8 @ 70%

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

[15 Minute Time Cap]

102222

MetCon

“Marguerita”

50 Rounds For Time of:

1 Burpee

1 Push-Up

1 Jumping Jack

1 Sit Up

1 Handstand

102122

Strength

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

ii) EMOTM 5 Minutes of:

10 DB Bent Over Row (35/50#)

MetCon

“Annie”

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

Double Unders

Situps

[15 Minute Time Cap]

102022

Lift

EMOTM 8 Minutes of:

Snatch Pull + Power Snatch + Snatch Balance

MetCon

“Karen”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

[15 Minute Time Cap]

Accessory

EMOTM 10 Minutes of:

Odd: 25′ HSW

Even: 3-5 Strict Chin Ups

101922

MetCon

“The Skull”

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

Calorie Row

Calorie Ski Erg

Calorie Assault Bike

*100 Double Unders After Each Round*

[60 Minute Time Cap]

101822

MetCon

“DT Meets JT”

5 Rounds For Time of:

12 Deadlifts (105/155#)

21 HR Pushups

9 Hang Power Cleans (105/155#)

15 Ring Dips

6 Push Jerks (105/155#)

9 HSPU

[40 Minute Time Cap]

101722

Strength

Front Squat 5×15 @ 50%

MetCon

“Isabel”

For Time:

30 Snatches (95/135#)

101522

Olympic Lifting

i) Snatch Pull 4×4 (Ascending)

ii) Snatch Deadlift 6×2 (Ascending)

iii) EMOTM 12 Minutes of:

2-Position Power Snatch

iv) Overhead Hold 5x30s (Ascending)

vi) Rack Holds 5x30s (Ascending)

101422

Strength

i) Bench Press 1RM [5-3-2-2-1-1-1-1]

ii) EMOTM 5 Minutes of:

10 DB Chest Press (35/50#)

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

[12 Minute Time Cap]

101322

Strength

i) Deadlift 5-5-4-4-3-3-2-2-1-1 (Ascending/HEAVY)

ii) Good Mornings 5-5-5-5 (Ascending)

MetCon

For Time:

30 Calories Assault Bike

[3 Minute Time Cap]

101222

MetCon

5 Rounds For Time of:

500m Row/SE

30 SA DB Hang C/J (35/50#)

30 Box Hops (20/24″)

[45 Minute Time Cap]

101122

Strength

Back Squat 5×15 @ 50%

MetCon

“Grace”

For Time:

30 Clean & Jerks (95/135#)

100822

MetCon

For Time:

500 Air Squats

[Time Cap 30 Minutes]

Accessory (Stretch)

Coaches Choice

100722

MetCon

6 Rounds For MAX Reps of:

4 Minute AMRAP of:

1 Bench Press (125/185#)

2 SA DB Snatch (50/70#)

3 Weighted DB Step Ups (W: 20/50 M: 24″/70#)

-1 Minute Rest-

Accessory (Core)

EMOTM 6 Minutes of:

Odd: 20/Side Split Pike Over Pylon

Even: Leg Lift Static Hold (30s)

100622

Lift

EMOTM 20 Minutes of:

Minute 1-10: 2 Power Snatches @ 75%

Minute 11-20: 1 Power Snatch @ 85%

MetCon

For Time:

10↓1 Deadlifts (155/225#)

1↑10 T2B

100522

MetCon

For Time:

5 Rounds of:

300m Row

3 Power Cleans (105/155#)

5 Rounds of:

300m Row

3 S2OH (105/155#)

5 Rounds of:

300m Row

3 Clean & Jerk (105/155#)

[30 Minute Time Cap]

Accessory (Odd Objects)

800m Farmer Carry (2×50#/2×70#)

100422

Lift

EMOTM 20 Minutes of:

Minute 1-10: 2 Jerks @ 75%

Minute 11-20: 1 Jerk @ 85%

MetCon

11 Minute AMRAP of:

65 DUs

3 BMU

100322

Strength

5 Sets of:

Pause Front Squat (5s) + 5 Front Squats @ 80%

MetCon

On Every 2nd Minute For 20 Minutes Perform:

4/6 Calories Assaut Bike

3 Shuttle Sprints (20′)

2 Straight Arm Burpees

4 Tuck Jumps

6 Plate GR2OH (25/45#)

3 Shuttle Sprints (20′)

090122

MetCon

“215 Innocent Children”

Buy In: 215 DUs

21 HSPU

5 Clean & Jerk (95/135#)

21 Burpees

5 Clean & Jerk (95/135#)

21 Box Jumps (20/24″)

5 Clean & Jerk (95/135#)

21 KB Swings (1/1.5 Pood)

5 Clean & Jerk (95/135#)

21 Lunges

5 Clean & Jerk (95/135#)

21 Pullups

5 Clean & Jerk (95/135#)

21 Med Ball Cleans (14/20#)

5 Clean & Jerk (95/135#)

21 T2B

5 Clean & Jerk (95/135#)

Cash Out: 1996m Row

092922

MetCon

For Time:

1000m Row

100 Double Unders

100 Situps

4 Rope Climbs

750m Row

75 Double Unders

75 Situps

3 Rope Climbs

500m Row

50 Double Unders

50 Situps

2 Rope Climbs

250m Row

25 Double Unders

25 Situps

1 Rope Climb

[45 Minute Time Cap]

092822

Lift (Mechanics/Footwork)

i) SG Push Press 3×5 (Ascending)

ii) SG Push Jerk 3×5 (Ascending)

iii) Snatch Balance (Ascending)

MetCon

3 Rounds For Time of:

10 Calories Assault Bike

10 Burpees

10 Wall Balls (W: 14/9 M: 20#/10′)

[6 Minute Time Cap]

092722

Strength

i) Push Press 5-5-3-3 (Ascending)

ii) Split Jerk 1-1-1 (Ascending)

MetCon

[15-12-9] x3

Calories Ski Erg

Round 1: HR Pushups

Round 2: Ring Dips

Round 3: HSPU

092622

Strength

5 Sets of:

Pause Back Squat (10s) + 5 Back Squats @ 80%

MetCon

2 Rounds For Time of:

800m Run

50 KB Swings (1.5/2 Pood)

092422

MetCon

In Teams of 2 Perform For Time:

150 Calorie Row

20 Wall Walks

150 Calorie Ski Erg

20 Wall Walks

150 Calories Assault Bike

20 Wall Walks

[45 Minute Time Cap]

092322

MetCon

EMOTM 40 Minutes of:

Minute 1: 20 Bench Press (55/75#)

Minute 2: 4 Burpee Ring Muscle Ups

Minute 3: 10/12 Calories Ski Erg

Minute 4: 1 Clean & Jerk (155/225#)

*Repeat 10 Times*

092222

Strength

Thruster (Off Rack) 6-6-3-3 (Ascending)

MetCon

22 Minute AMRAP of:

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

6 SA Hang DB Snatch – R (35/50#)

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

6 SA Hang DB Snatch – L (35/50#)

16 HSPU

092122

Lift

EMOTM 10 Minutes:

3-Position Power Snatch

MetCon

On Every 3rd Minute For 10 Sets Complete:

300m Row

3 Power Snatches (95/135#)

30 Double Unders

092022

Strength

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

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

MetCon

For Time:

[15-12-9] x2

Calories Assault Bike

Round 1: T2B

Round 2: Pullups

091922

Strength

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

MetCon

12 Minute AMRAP of:

3 Deadlift (155/225#)

6 Box Hops (20/24″)

9 Wall Balls (W: 14/9 M: 20#/10′)

091722

MetCon

“The 1800”

In Teams Of 2 Complete For Time:

400 Double Unders

350 S2OH (Bar)

300 Air Squats

250 Situps

200 Burpees

150 Tuck Jumps

100 Pushups

50 Turkish Get Ups (Bar)

[80 Minute Time Cap]

091622

MetCon

5 Rounds For Time of:

350m Row

8 DB Bent Over Row (50/70#)

8 Inverted Rows

8 Supermans

350m Ski Erg

8 DB Chest Press (50/70#)

8 Incline Pushups

8 V-Ups

[40 Minute Time Cap]

Accessory

COACHES CHOICE

091522

Strength

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

MetCon

10 Rounds For Time of:

25 Double Unders

1 Rope Climb

[7 Minute Time Cap]

091422

MetCon (Odd Objects/Movements)

40 Minute AMRAP of:

200m Backwards Run

6 Tire Flips

4 Axl Bar Cleans (100/150#)

200m Sandbag Run

6/Side Sledgehammer Strikes

4/Side SL Strict T2B

50′ Sled Push

50′ Sled Pull (Rope)

091322

Lift

Squat Snatch 3-3-3-1-1-1 (Ascending)

MetCon

9 Minute AMRAP of:

50 Pullups

30 Lateral Box Overs (20/24″)

10 Wall Walks

091222

Strength

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

MetCon

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

-2 Minutes Rest-

5 Sets of:

5 Calories Assault Bike

3×25′ Shuttle Sprints

8 S2OH (Bar)

3×25′ Shuttle Sprints

5 Burpees

1×25′ Shuttle Sprint

-2 Minutes Rest-

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

091022

MetCon

“Queen Elizabeth”

Buy In: 1926m Row

21 Power Cleans (95/135#)

21 Front Squats (95/135#)

21 Thrusters (95/135#)

21 Clusters (95/135#)

8 Burpees

8 KB Goblet Squats (1.5/2 Pood)

8 Reverse Burpees

8 KB SDHP (1.5/2 Pood)

8 Burpee Tuck Jumps

8/Side KB Clean (1.5/2 Pood)

8 Burpee Box Jumps (20/24″)

8/Side KB Snatch (1.5/2 Pood)

8 Burpee Box Overs (20/24″)

Cashout: 2022m Row

[50 Minute Time Cap]

090922

MetCon

For Time:

60 Calorie SE

50 Muscle Snatch (Bar)

40 Pullups

30 SA DB Chest Press – R (35/50#)

20 SA Devils Press – R (35/50#)

10 Alternating Turkish Getups (35/50#)

20 SA Devils Press – L (35/50#)

30 SA DB Chest Press – L (35/50#)

40 Pullups

50 Muscle Snatch (Bar)

60 Calorie Ski Erg

[45 Minute Time Cap]

090822

Lift

Squat Clean 3-3-3-1-1-1 (Ascending)

MetCon

EMOTM 10 Minutes of:

30s Assault Bike @ > 50/60RPM

1 Squat Clean @ HEAVIEST LOAD FROM ABOVE

Accessory

Weighted Depth Jump Drill

090722

MetCon

i) For Time:

400m Run (MAX Effort)

[4 Minute Time Cap]

ii) 10 Rounds of:

30 Double Unders

10 HSPU

10 KB Deadlifts (2×1.5/2×2 Pood)

[20 Minute Time Cap]

iii) For Time:

400m Run (MAX Effort)

[4 Minute Time Cap]

090622

Strength

Front Squat 1RM

MetCon

3 Rounds For Time of:

500m Row

21 S2OH (65/95#)

12 T2B

[15 Minute Time Cap]

090122

MetCon

i) 4 Rounds For Time of:

500m Row

15 Bench Press (95/135#)

[15 Minute Time Cap]

ii) 4 Rounds For Time of:

500m Ski Erg

15 Bent Over Rows (95/135#)

[15 Minute Time Cap]

Accessory (Core)

EMOTM 6 Minutes of:

5 T2B

5 GHDSU OR 10 V-Ups

083122

Strength

5 Sets of:

60s MAX Reps Deadlift (165/245#)

-2 Minutes Rest-

MetCon

8 Rounds of:

6 Shuttle Sprints (30′)

6 SA DB Squat Snatch (20/35#)

4 Shuttle Sprints (30′)

4 SA DB Squat Snatch (35/50#)

2 Shuttle Sprints (30′)

2 SA DB Squat Snatch (50/70#)

1 Shuttle Sprint (30′)

-2 Minutes Rest-

083022

Lift

5 Sets of:

60s MAX Reps Split Jerk (145/205#)

-2 Minutes Rest-

MetCon

3 Rounds For Time of:

14 CTB Pullups

75 Air Squats

10 Hang Power Snatch (65/95#)

082922

Strength

5 Sets of:

60s MAX Reps Back Squat (125/185#)

-2 Minutes Rest-

MetCon

7 Minute AMRAP of:

90 Double Unders

60 Wall Balls (W: 14/9 M: 20#/10′)

30 Calories Assault Bike

082622

MetCon

0:00-5:00

12 Deadlifts (125/185#)

3 BMU

6 T2B

12 Deadlifts (125/185#)

3 BMU

9 T2B

12 Deadlifts (125/185#)

3 BMU

12 T2B

5:00 – 10:00

9 Deadlifts (155/225#)

3 BMU

6 T2B

9 Deadlifts (155/225#)

3 BMU

9 T2B

9 Deadlifts (155/225#)

3 BMU

12 T2B

10:00-15:00

6 Deadlifts (185/275#)

3 Bar Muscle Ups

6 T2B

6 Deadlifts (185/275#)

3 BMU

9 T2B

6 Deadlifts (185/275#)

3 BMU

12 T2B

15:00-20:00

3 Deadlifts (205/315#)

3 BMU

6 T2B

3 Deadlifts (205/315#)

3 BMU

9 T2B

3 Deadlifts (205/315#)

3 BMU

12 T2B

20:00 – 30:00

Establish A 3RM of:

Hang Squat Clean

082522

MetCon

30-20-10 For Time of:

Weighted Box Step Overs (W: 20/2×35 M: 24″/2×50#)

Devils Press (2×35/2×50#)

Weighted Alternating Stationary Lunges (2×35/2×50#)

[45 Minute Time Cap]

082422

MetCon

5 Rounds For Time of:

1km Run

30 HSPU

[50 Minute Time Cap]

082322

MetCon

For Time:

15 Clean & Jerks (105/155#)

2000m Row

50 CTB Pullups

2000m Row

15 Clean & Jerks (105/155#)

082222

Strength

Front Squat 7-7-5-5-3-3-1-1 (Ascending)

MetCon

5 Rounds For MAX REPS of:

30s Double Unders

60s Calories Assault Bike

90s Wall Balls (W: 14/9 M: 20#/10′)

082022

Technique & Movement – Olympic Lifting/Gymnastics

i) EMOTM 10 Minutes of:

Pause (Power) Snatch Balance (3)

ii) EMOTM 6 Minutes of:

Pause Ring Row (1) + Ring Rows (5)

iii) EMOTM 10 Minutes of:

Pause Power Snatch (1) + Power Snatch (2)

iv) EMOTM 6 Minutes of:

Pause Ring Pushup (1) + Ring Pushups (5)

v) 10 Minutes To Establish:

Heavy Single Power Snatch

Functional Fitness

MetCon

In Teams Of 2 Complete AT THE SAME TIME:

“Route 90”

200 Double Unders

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

081922

Strength

i) EMOTM 10 Minutes of:

5 Bent Over Row (105/155#)

ii) 3 Sets (Ascending Weight) of:

12 BB Upright Rows

BB Bicep Curl Pump (Come To Class To Find Out)

MetCon

5 Minute AMRAP of:

6/8 Calories Ski Erg (MAX Effort)

15 Tuck Jumps

081822

Lift

i) EMOTM 8 Minutes(Light) of:

Clean Pull + Hang Clean High Pull + Squat Clean

ii) EMOTM 8 Minutes (Light) of:

High Hang Squat Clean + Split Jerk (2)

iii) 8 Minutes To Establish:

1RM Clean & Jerk

MetCon

For Time:

32/40 Calories Assault Bike

Rx: 5 Clean & Jerk @ 90% (Based On 1RM Established Above)

Scaled: 15 Clean & Jerk @ 60% (Based On 1RM Established Above)

[7 Minute Time Cap]

081722

MetCon

On Every 5th Minute For 8 Sets Perform:

200m Run

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

2 Squat Snatch (95/135#)

2 Rope Climbs

081622

Strength

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

ii) Deadlift 8-8-8-3-3-3 (Ascending)

MetCon

For Time:

60 Burpee To Target (4/6″)

[6 Minute Time Cap]

081522

Strength

EMOTM 20 Minutes of:

Min 1-5: 4 Back Squats @ 75%

Min 6-10: 3 Back Squats @ 80%

Min 11-15: 2 Back Squats @ 85%

Min 16-20: 1 Back Squat @ 90%

MetCon

“RCSC Baseline”

For Time:

1000m Row

80 Double Unders

60 Air Squats

40 Pullups

20 Calories Assault Bike

[12 Minute Cap]

Compare To 041922

081322

Technique & Movement – Olympic Lifting

i) 15 Minute To Establish A Heavy Single of:

Power Snatch

OH Squat

Hang Squat Snatch

Squat Snatch

Snatch Balance

ii) 15 Minutes To Establish A Heavy Single of:

Power Clean

Front Squat

Hang Squat Clean

Squat Clean

Jerk


Functional Fitness

MetCon

5 Rounds For MAX Reps of:

60s Ski Erg

60s Hang Power Clean (55/75#)

60s Front Rack Reverse Alternating Lunges (55/75#)

60s KB Swings (.5/1 Pood)

60s KB SA S2OH (.5/1 Pood – Switch Arms Every 5 Reps)

60s Rest

081222

Strength

EMOTM 10 Minutes of:

5 Bench Press (105/155#)

MetCon

0:00-5:00

50 Thrusters (55/75#)

*Remainder Time = MAX T2B*

5:00-10:00

30 Thrusters (65/95#)

*Remainder Time = MAX C2B*

10:00-15:00

10 Thrusters (75/115#)

*Remainder Time = MAX BMU*

[Score = TOTAL REPS]

081122

Strength

Superset 3-5 Sets (Ascending Weight/Height) of:

10 Good Mornings

10 Weighted Glute Bridge

8/side Bulgarian Lunge

8/side Crossover Step Up

5 Seated Box Hops

MetCon

8 Minute AMRAP of:

35 Double Unders

5 Ring Dips

081022

MetCon

For Time:

400m Run

400′ Farmer Carry (2×35#/2×50#)

40 DB Shrugs (2×35#/2×50#)

40 T2B

400m Run

400′ Farmer Carry (2×35#/2×50#)

40 DB Deadlifts (2×35#/2×50#)

40 T2B

400m Run

400′ Farmer Carry (2×35#/2×50#)

40 DB Cleans (2×35#/2×50#)

40 T2B

[45 Minute Time Cap]

080911

Strength

Sumo Deadlift 3-3-3-1-1-1 (Ascending)

MetCon

Drop Ladder 10↓1 For Time of:

HSPU

*1 Wall Walk AFTER Each Round*

080822

Strength

1×20 Front Squat @ 50%

2×15 Front Squat @ 60%

MetCon

27-21-15-9 For Time of:

OH Squats (75/115#)

CTB Pullups

[25 Minute Time Cap]

080622

MetCon

In Teams of 2 Complete For Time:

500m Row

50 Burpee Box Hops (16/20″)

500m Row

50 Deadlifts (125/185#)

500m Row

100 Pushups

500m Row

50 Deadlifts (125/185#)

500m Row

50 Burpee Box Hops (16/20″)

500m Row

Accessory

i) Partner Pyramid Shuttle Sprints

ii) Weighted Plank

080522

Strength

EMOTM 10 Minutes of:

10 Bent Over Rows (75/115#)

MetCon

On A 16 Minute Timer Perform:

0:00-2:00

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

2:00-14:00

AMRAP of:

35 DUs

12 SA Hang DB Snatch (35/50#)

14:00-16:00

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

080422

Strength

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

*5 Strict Pullups AFTER Each Set*

MetCon

5 Rounds of:

3 Minute AMRAP of:

1 Power Snatch (95/135#)

3 Bar Facing Burpees

5 Calories Assault Bike

-1 Minute Rest-

080322

Strength

Sumo Deadlift 4-4-4-2-2-2 (Ascending)

MetCon

15 Rounds For Time of:

1 Power Clean

2 S2OH

3 Front Squats

[W: 75# M: 115#]

080222

Strength

1×20 Back Squat @ 50%

2×15 Back Squat @ 60%

MetCon

For Time:

1000m Row

75 KB Swings (1/1.5 Pood)

75 Box Hops (20/24″)

1000m Row

*KB Swings/Box Hops MAY BE Partitioned*

072922

Strength

EMOTM 10 Minutes of:

10 Bench Press (75/115#)

MetCon

2 Rounds For Time of:

800m Run

25 SA DB Bent Over Row – L (50/70#)

25 SA DB Bent Over Row – R (50/70#)

25 T2B

072822

Strength

Front Rack Walking Lunge 5×10 (Ascending)

MetCon

3 Rounds For Time of:

84 Double Unders

17 HSPU

3 Cleans (145/205#)

072722

Strength

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

MetCon

11 Minute AMRAP of:

75 Calorie Row

50 Wall Balls (W: 14/9 M: 20#/10′)

25 Hang Power Snatches (65/95#)

072622

MetCon

10 Rounds of:

6/8 Calories Assault Bike

5×20′ Shuttle Sprints

8 S2OH (75/115#)

5×20′ Shuttle Sprints

-2 Minutes Rest-

*Score = Slowest Time*

072522

Strength

Front Squat 3×12 @ 70%

MetCon

For Time:

400m Run

21 Deadlifts (155/225#)

9 Bar Muscle Ups

400m Run

15 Deadlifts (185/275#)

6 Bar Muscle Ups

400m Run

9 Deadlifts (205/315#)

3 Bar Muscle Ups

072322

Olympic Lifting

i) 5 Sets (Ascending Weight) of:

SG Push Press (2) + OHS (2)

ii) 5 Sets (Ascending Weight) of:

Snatch Balance (4)

iii) 5 Sets (Ascending Weight) of:

Pause Deadlift (1) + Power Snatch (1)

iv) 5 Sets (Ascending Weight) of:

Snatch (1)

072222

Strength

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

*After Each Set Perform 12 Pushups*

MetCon

3 Rounds For Time of:

400m Run

24 Power Cleans (55/75#)

072122

Strength

EMOTM 12 Minutes (Ascending Weight) of:

3 Push Press

MetCon

14 MInute AMRAP of:

8 HSPU

8 V-Ups OR GHDSU

8 Ring Dips

8 T2B

072022

MetCon

In Teams Of 2 Complete For Time:

50 Double Unders

1 Wall Walk

100 Deadlifts (95/135#)

50 Double Unders

1 Wall Walk

100 KB Swings (1/1.5 Pood)

50 Double Unders

1 Wall Walk

100 Burpees

50 Double Unders

1 Wall Walk

100 Wall Balls (W: 14/9 M: 20#/10′)

50 Double Unders

1 Wall Walk

100 Med Ball Step Ups (W: 14/20 M: 20#/24″)

Accessory

5 Sets of:

MAX TIME Weighted Plank (Elbows 60/90#)

071922

Strength

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

MetCon

i) For Time:

50 Calorie Assault Bike

[6 Minute Time Cap]

ii) For Time:

50 Calorie Ski Erg

[6 Minute Time Cap]

iii) For Time:

50 Calorie Row

[6 Minute Time Cap]

-> Minimum 2 Minute Rest Between Each MetCon

071822

Strength

Back Squat 3×12 @ 70%

MetCon

9 MInute AMRAP of:

2 SA DB Snatches (35/50#)

2 Pullups

4 SA DB Snatches (35/50#)

4 Pullups

6 SA DB Snatches (35/50#)

6 Pullups

8 SA DB Snatches (35/50#)

8 Pullups

Etc…

071622

MetCon

0:00-12:00

21-15-9 For Time of:

Back Squats – Off Rack (125/185#)

Calories Assault Bike

12:00-14:00

REST

14:00-26:00

21-15-9 For Time of:

Deadlifts (155/225#)

Calorie Row

26:00-28:00

REST

28:00-40:00

21-15-9 For Time of:

S2OH – From Ground (105/155#)

Calorie Ski Erg

071522

Strength

Power Row 6-6-6-6 (Ascending)

*After Each Set Perform 12 Bent Over Flies*

MetCon

17 Minute AMRAP of:

50 Wall Balls (W: 14/9 M: 20#/10′)

40 Calories Ski Erg

30 Weighted Box Step Overs (35/50#)

20 Devil’s Press (35/50#)

10 BMU

071422

Strength

i) Back Rack Forward Alternating Lunge 4×10 (Ascending)

ii) Bulgarian Split Lunge 3×8/Side (Ascending)

MetCon

3 Rounds For Time of:

400m Run

21 SDHP (65/95#)

12 T2B

071322

Lift

8 Minutes To Establish:

4RM Hang Power Clean

MetCon

For Time:

BUY IN: 150 Double Unders

4 Rounds of:

15 Calories Assault Bike

12 Deficit HSPU

9 Thrusters (75/115#)

6 SA DB Snatch (50/70#)

CASH OUT: 10 Turkish Get Ups (Bar)

[30 Minute Time Cap]

071222

Strength

Superset 4 Sets (Ascending Weight) of:

8 Floor Press

12 Tricep Pull Downs

MetCon

On Every 2nd Minute For 10 Sets Perform:

10 Deadlifts (95/135#)

5 BF Burpees

*Score = Slowest Time*

071122

Strength

Front Squat 4×8 @ 75%

MetCon

On Every 3rd Minute For 5 Sets Perform:

300m Row

12 CTB Pullups

3 Squat Snatches (105/155#)

070922

MetCon

i) In Teams of 2 Complete For Time:

20 OTB Wall Balls (14/20#)

100 KB Swings (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

100 KB Goblet Squats (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

100 KB S2OH (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

100 KB Goblet Lunges (1/1.5 Pood)

20 OTB Wall Balls (14/20#)

Wall Balls Done TOGETHER

KB Movements: One Partner Works While One Partner Runs 125m

ii) Partner Tuck Jump Pyramid

070822

MetCon

Drop Ladder 10 ↓ 1 For Time of:

DB Chest Press (50/70#)

T2B

Calories Assault Bike

Squat Cleans (65/95#)

***After Each Round Perform (Athlete Choice)***

25 Double Unders OR 1 Wall Walk OR 15′ HSW OR 25′ Bear Crawl

Accessory

Partner Tuck Jump Pyramid

070722

Strength

3 Sets (Ascending Weight) of:

12 Seated Strict Press

*After Each Set Perform 8 Plate FULL Front Raises (25/45#)*

MetCon

3 Rounds For Time of:

800m Run

15 SA DB OH Squats – L (35/50#)

15 SA DB OH Squats – R (35/50#)

[35 Minute Time Cap]

070622

Lift

EMOTM 12 Minutes of:

1 Split Jerk

MetCon

EMOTM 30 Minutes Perform:

1 RMU

2 Strict HSPU

3 Deadlifts (165/245#)

070522

MetCon

For Time:

50 Thrusters (45/65#)

1 Rope Climb

5 Burpee Box Hops (20/24″)

40 Thrusters (55/75#)

2 Rope Climbs

10 Burpee Box Hops (20/24″)

30 Thrusters (65/95#)

3 Rope Climbs

15 Burpee Box Hops (20/24″)

20 Thrusters (75/115#)

4 Rope Climbs

20 Burpee Box Hops (20/24″)

10 Thrusters (95/135#)

5 Rope Climbs

25 Burpee Box Hops (20/24″)

[45 Minute Time Cap]

Accessory (Mobility)

i) Partner PNF Hamstring Stretch

ii) Thoracic Stretch Hold (Roller/Bar)

070422

Strength

Back Squat 4×8 @ 75%

MetCon

MAX EFFORT/SPRINT

i) 3 Rounds of:

15 Calorie SE

2 Minute Rest

ii) 3 Rounds of:

15 Calorie Row

2 MInute Rest

iii) 3 Rounds of:

15 Calorie AB

2 Minute Rest

*Score = Total Time of BEST Round*

070122

MetCon

PARTNER WOD!!!

For Time:

400m Run (Each)

40 Burpee Step Ups (Shared)

40 Pushups (Shared

60s Plank (Elbows – Each)

500m Row (250m Each)

50 KB SDHP (Shared)

50 Bench/Ring Dips (Shared)

60s Wall Sit (Each)

400m Run (Each)

40 Burpee Step Ups (Shared)

40/Side Walking Lunges (Shared)

60s Plank (Hands – Each)

500m Row (250m Each)

50 KB SDHP (Shared)

50/Side Lateral Leaps (Shared)

60s Wall Sit (Each)

**Weights/Box Height = ATHLETE CHOICE!!!**

063022

MetCon

45 Minute AMRAP of:

400m Run

3 Squat Snatches (105/155#)

25 Situps

400m Run

3 Squat Snatches (105/155#)

25 V-Ups

400m Run

3 Squat Snatches (105/155#)

25 T2B

400m Run

3 Squat Snatches (105/155#)

25 GHDSU

062922

Lift

EMOTM 12 Minutes of:

2 Split Jerk

MetCon

0:00-10:00

50 HSPU

100 SA DB S2OH (35/50#)

*Every Minute Perform 2 Burpees*

10:00-11:30

21-15-9 of:

Double Unders

Tuck Jumps

11:30-21:30

50 Pullups

100 SA DB Bent Over Rows (35/50#)

*Every Minute Perform 2 Burpees*

21:30-23:00

21-15-9 of:

Double Unders

Tuck Jumps

062822

Strength

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

MetCon

On A 24 Minute Timer Complete:

0:00-2:00

15/20 Calories AB

20 Wall Balls (W: 14/9 M: 20#/10′)

2:00-6:00

30 Calorie Row

30 Burpee To Target

6:00-12:00

40 Calories Ski Erg

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

12:00-14:00

20 Wall Balls (W:14/9 M: 20#/10′)

15/20 Calorie AB

14:00-18:00

30 Burpee To Target

30 Calorie Row

18:00-24:00

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

40 Calorie Ski Erg

062722

Strength

Front Squat 7×1 @ 90%

MetCon

5 Rounds For Time of:

60 Double Unders

12 KB Swings (1.5/2 Pood)

3 BMU

[12 Minute Time Cap]

062522

MetCon

In Teams of 2 Complete For Time:

1000m Row (250m Each x2)

100 Back Squats (Bar)

1000m Row

100 Back Squats (Bar)

75 Jump & Touch (6/10″)

1000m Row

100 Back Squats (Bar)

75 Jump & Touch (6/10″)

50 Lateral Bar Over Burpees (Empty Bar)

1000m Row

100 Back Squats (Bar)

75 Jump & Touch

50 Lateral Bar Over Burpees (Empty Bar)

25 Turkish Getups (Bar)

062422

Strength

5 Sets (Ascending Weight) of:

MAX Reps Bicep Curls (Any Style – DB/BB)

*30s OTB Hang (Supinated Grip) After Each Set*

MetCon

20 Rounds For Time of:

1 Wall Walk + 2 Shoulder Taps

2 Devils Press (2×35#/2×50#)

3 Hang Power Cleans (95/135#)

4 Pistol Squats

[30 Minute Time Cap]

062322

MetCon

i) 7 Rounds For Time of:

9 Bench Press (95/135#)

6 Thrusters (75/115#)

3 Ring Muscle Ups

[20 Minute Time Cap]

ii) 5 Rounds For Time of:

15/20 Calories Assault Bike

20 Tuck Jumps

50′ Bear Crawl

[17 Minute Time Cap]

–> 40 Minute TIMER

062222

Strength

Push Press 10-10-10-3-3-3 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

40 Wall Balls (W: 14/9 M: 20#/10′)

062122

MetCon

“215 Innocent Children”

For Time:

215 Double Unders

21 HSPU

5 Clean & Jerks (95/135#)

21 Burpees

5 Clean & Jerks (95/135#)

21 Box Hops (20/24″)

5 Clean & Jerks (95/135#)

21 KB Swings (1/1.5 Pood)

5 Clean & Jerks (95/135#)

21 Lunges

5 Clean & Jerks (95/135#)

21 Pullups

5 Clean & Jerks (95/135#)

21 Medicine Ball Cleans (14/20″)

5 Clean & Jerks (95/135#)

21 T2B

5 Clean & Jerks (95/135#)

1995m Row

062022

Strength

Back Squat 7×1 @ 90%

MetCon

14 Minute AMRAP of:

30 Pushups

30 Deadlifts (155/225#)

30 Ring Dips

30 Deadlifts (185/275#

30 HSPU

30 Deadlifts (205/315#)

061822

“Eva Strong”

5 Rounds For Time of:

24 Double Unders

19 T2B

2 Clean & Jerk (135/205#)

400m Run

061722

Strength

5 Sets of:

MAX Reps Incline Bench Press (Ascending Weight/Athlete Choice)

*After Every Set Perform 8 Side Lifts*

MetCon

For Time:

1500m Row

40 Bar Facing Burpees

20 Squat Cleans (125/185#)

[12 Minute Time Cap]

061622

Lift (Mechanics)

EMOTM 12 Minutes of:

1 Pause Split Jerk

-> 5s Pause @ Dip

-> 5s Pause @ Catch

Strength

Push Press 15-15-15-3-3-3 (Ascending)

Accessory

P90X – Ab Ripper X

061522

Strength

Deadlift 5×5 @ 80%

MetCon

i) 21-15-9 For Time of:

Calories Assault Bike

Box Hops (24/30″)

[8 Minute Cap]

ii) For Time

400m Farmer Carry (2×1.5 Pood/2×2 Pood)

[15 Minute Cap]

061422

MetCon

On Every 3rd Minute For 24 Minutes Perform:

25′ SA OH DB Lunge Walk – L (35/50#)

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

4 SA DB Suitcase Burpee Deadlift – L (35/50#)

25′ SA OH DB Lunge Walk – R (35/50#)

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

4 SA DB Suitcase Burpee Deadlift – R (35/50#)

-> Remaining Time = Double Unders/Single Unders

*Score = TOTAL DOUBLE UNDERS/SINGLE UNDERS*

Gymnastics

EMOTM 7 Minutes of:

4-6 Strict OR Weighted Tricep Dips (Off Boxes/Paralettes)

061322

Strength

Front Squat 5×5 @ 85%

MetCon

For Time:

15 Squat Snatches (65/95#)

15 Pullups

12 Squat Snatches (75/115#)

12 CTB Pullups

9 Squat Snatches (95/135#)

9 BMU

061122

MetCon

“Filthy Fifty”

50 Box Jumps (20/24″)

50 Jumping Pullups

50 KB Swings (.5/1 Pood)

50 Steps Walking Lunge

50 Knees To Elbows

50 Push Press (Bar)

50 GHD Back Extensions/Good Mornings (Bar)

50 Wall Balls (W: 14/9 M: 20#/10′)

50 Burpees

50 Double Unders

[40 Minute Time Cap]

061022

Strength

On Every 3rd Minute (Ascending Weight) For 15 Minutes Perform:

3 Thrusters (Off Rack)

-> Start @ (75/115#)

MetCon

“Nancy”

5 Rounds For Time of:

400m Run

15 OH Squats (65/95#)

060922

Lift

4 Sets (Ascending Weight/Max Load) of:

3 Snatches + 2 OH Squats + 1 Snatch Balance

[15 Minute Time Cap]

MetCon

For Time:

250 Tuck Jumps

[10 Minute Cap]

Gymnastics

EMOTM 10 Minutes of:

20-30s HSW Practice

060822

MetCon

45 Minute AMRAP of:

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Power Cleans (75/115#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Front Squats (95/135#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups

5 Wall Walks

40 Wall Balls (W: 14/10 M: 20#/10′)

30 Squat Cleans (105/155#)

20 Calories Assault Bike

10 Burpee Ring Muscle Ups

060722

MetCon

8 Rounds For Time:

8 Strict HSPU

6 Deadlifts (185/275#)

40 Double Unders

Accessory

EMOTM 7 Minutes of:

4-6 Strict Pullups OR Weighted Pullups

060622

Strength

Back Squat 5×5 @ 80%

MetCon

For Time:

3000m Run

2000m Row

1000m Ski Erg

060422

Olympic Lifting

i) EMOTM 6 Minutes of:

Snatch Deadlift + Muscle Snatch

ii) EMOTM 6 Minutes of:

Snatch Pull + Power Snatch

iii) EMOTM 6 Minutes of:

Snatch High Pull + Squat Snatch

iv) 10 Minutes To Establish:

1RM Snatch

v) EMOTM 6 Minutes of:

Clean Deadlift + Muscle Clean

vi) EMOTM 6 Minutes of:

Clean Pull + Power Clean

vii) EMOTM 6 Minutes of:

Clean High Pull + Squat Clean

viii) 10 Minutes To Establish

1RM Clean

060322

Strength

5 Sets of:

MAX Reps Decline Bench Press (Ascending Weight/Athlete Choice)

*After Every Set Perform 8 Side Lifts*

MetCon

For Time:

100m Run

10 T2B

200m Run

20 T2B

400m Run

30 T2B

800m Run

40 T2B

060222

Lift

4 Sets (Ascending Weight/Max Load) of:

3 Cleans + 2 Front Squats + 1 Jerk

[15 Minute Time Cap]

MetCon

150 DB S2OH (2×35#/2×50#)

[10 Minute Time Cap]

Gymnastics

EMOTM 10 Minutes of:

20-30s HSW Practice

060122

MetCon

20 Rounds For Time of:

1 Rope Climb

2 Power Snatch (95/135#)

3 Box Hops (24/30″)

4 Pistol Squats

[30 Minute Time Cap]

Accessory (Core)

3 Sets of:

15 GHD Situps

30/Side Pike Over Pylon

053122

Strength

5 Sets of:

10 Steps DB Walking Lunge + 10 DB Shrugs

MetCon

For Time:

25 Strict Pullups

50 Ring Rows

75 Bent Over Rows (55/75#)

100 Calorie Row

053022

Strength

Front Squat 4×15 @ 55%

MetCon

10 Rounds of:

4/6 Calorie Assault Bike

4 Tuck Jumps

3×25′ Shuttle Run

4 SA DB Snatch (35/50#)

3×25′ Shuttle Run

4 Burpees

3×25′ Shuttle Run

-90s Rest-

052822

MetCon

“Murph”

1 Mile Run

100 Pullups

200 Pushups

300 Air Squats

1 Mile Run

052722

Strength

On Every 3rd Minute (Ascending Weight) For 15 Minutes Perform:

5 Thrusters

-> Start @ (65/95#)

MetCon

For Time

30 Calories Assault Bike

15 Deadlifts (125/185#)

24 Calories Assault Bike

12 Deadlifts (125/185#)

18 Calories Assault Bike

9 Deadlifts (125/185#)

052622

Lift

4 Sets (Ascending Weights) of:

“Big Clean Complex”

High Hang Clean

Hang Clean

Clean

Push Press

High Hang Clean

Hang Clean

Clean

Push Jerk

High Hang Clean

Hang Clean

Clean

Split Jerk

–> Dropping The Bar AFTER The Overhead Movements Is Permitted

–> Power OR Squat Clean Is Permitted

MetCon

For Time:

150 Box Hops (20/24″)

-> Athletes MUST Jump!!!

[10 Minute Time Cap]

052522

MetCon

On Every 4th Minute For 40 Minutes Complete:

500m Row OR Ski Erg

5 Devils Press (35/50#)

052422

MetCon

“Mini Murph”

For Time:

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

*No Partitioning Allowed*

052022

MetCon

PARTNER WOD!!!

“You Go, I Go”

60 Rounds For Time of:

1 Power Clean (145/205#)

3 T2B OR Ring Pushups

5 Wall Balls (W:14/9 M: 20#/10′)

*Partner 1 Completes A FULL Round While Partner 2 Rests*

051922

Lift

4 Sets (Ascending Weights) of:

“Big Snatch Complex”

High Hang Snatch

Hang Snatch

Snatch

Snatch Grip Push Press

High Hang Snatch

Hang Snatch

Snatch

OH Squat

High Hang Snatch

Hang Snatch

Snatch

Snatch Balance

–> Dropping The Bar AFTER The Overhead Movements Is Permitted

–> Power OR Squat Snatch Is Permitted

MetCon

For Time:

500 Double Unders/1000 Single Skips

[10 Minute Time Cap]

051822

MetCon

i) “Nate”

20 Minute AMRAP of:

2 Ring Muscle Ups

4 HSPU

6 KB Swings (1.5/2 Pood)

ii) “RCSC Beep Test”

051722

Strength

i) TnG Push Press 5×5 (Ascending)

ii) Leaning Side Raise 3×8/Arm (HEAVY)

MetCon

6 Rounds For Time of:

17 Calorie Row

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

7 Box Over Burpees (20/24″)

[20 Minute Time Cap]

051622

Strength

Back Squat 4×15 @ 55%

MetCon

4 Rounds For MAX Reps of:

60s Assault Bike

60s T2B

60s Double Unders

60s Rest

051422

Olympic Lifting

Snatch

i) Snatch Deadlift 3-3-2-1

ii) Power Snatch 3-2-1-1

iii) 3 Sets (Ascending Weight) of:

Power Snatch + OHS (2) + Snatch Balance (2)

Clean & Jerk

i) Clean Deadlift 3-2-1-1

ii) Power Clean 3-2-1-1

iii) 3 Sets (Ascending Weight) of:

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

051322

Strength

5 Sets of:

MAX Reps Bicep Curls (45/65#)

-2 Minute Rest-

*Score = TOTAL Reps*

MetCon

“Mini Murph”

For Time:

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

[30 Minute Time Cap]

051222

Lift

1RM Clean & Jerk

051122

MetCon

For Time:

50 Calorie Assault Bike

50 KB Swings (1.5/2 Pood)

50 Burpee Box Overs (20/24″)

50 Medicine Ball Cleans (14/20#)

50 T2B

50 KB SDHP (1/5/2 Pood)

50 Back Extensions/Supermans/Good Mornings

50 Calories Ski Erg

50 V-Ups

50 Jump & Touch (6/10″)

[50 Minute Time Cap]

051022

Lift

Hang Power Clean 4-4-4-2-2-2 (Ascending)

MetCon

7 Rounds For Time of:

175m Row

12 HSPU

050922

Strength

EMOTM 20 Minutes of:

1 Front Squat @ 85%

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

050722

MetCon

5 Rounds For Time of:

500m Row

20 Calorie Bike

500m Ski Erg

20 SA Burpees

[50 Minute Time Cap]

050622

Strength

5 Sets of:

MAX Reps Bench Press (55/75#)

-2 Minute Rest-

*Score = TOTAL Reps*

MetCon

3 Rounds For Time of:

400m Run + 3 Rounds “Cindy”

050522

Lift

1RM Split Jerk

[5-3-3-2-1-1-1-1]

MetCon

3 Sets of:

400m Run

-4 Minutes Rest-

*Score = Slowest Time*

050422

MetCon

For Time

200m Run + 10 Pistol Squats

10 Deadlifts (155/225#)

10 HSPU

200m Run + 10 Pistol Squats

9 Deadlifts (155/225#)

9 HSPU

200m Run + 10 Pistol Squats

8 Deadlifts (155/225#)

8 HSPU

*Complete Pattern All The Way Down To 1 For Deadlifts/HSPU*

050322

Lift

Hang Power Snatch 4-4-4-2-2-2 (Ascending)

MetCon

For Time:

50 Calories AB

50 OH Squats (65/95#)

50 Box Hops (20/24″)

*On Every Minute Perform 2 BMUs*

050222

Strength

EMOTM 20 Minutes of:

1 Back Squat @ 85%

MetCon

i) “Grace”

For Time:

30 Clean & Jerks (95/135#)

ii) “Annie”

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

Double Unders

Situps

043022

Olympic Lifting

Snatch

i) Snatch Grip Push Press 3-3-3

ii) “Loose Grip” Snatch Drop 3-3-3

iii) Snatch 2-2-1-1

Clean & Jerk

i) Clean Pull 3-3-3

ii) Front Squat 3-3-3

iii) Clean & Jerk 2-2-1-1

*EVERYTHING IS FROM THE GROUND*

042922

MetCon

Option #1

For Time:

5 Rounds of:

10 Pullups

10 Calorie Row

5 Rounds of:

20 Pushups

10 Calorie Ski Erg

5 Rounds of:

30 Air Squats

10 Calorie Assault Bike

Option #2

10 Rounds For Time of:

Run (Athlete Choice)

5 Pullups

10 Pushups

15 Air Squats

042822

Lift

1RM Squat Snatch

[5-3-3-2-1-1-1-1-1]

042722

MetCon

Odd Object Obstacle Course

Come To Class To Find Out!!!

042622

Lift

Hang Power Clean 4-4-4-2-2-2 (Ascending)

MetCon

“CrossFit Baseline” (Click To View)

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

042522

Strength

Front Squat 4×8 (Ascending)

MetCon

“Karen”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

042322

MetCon

For Time:

5 Wall Walks

30 HSPU

40 T2B

50 SA DB Snatch – L (35/50#)

60 Tuck Jumps

50 SA DB Snatch – R (35/50#)

40 T2B

30 HSPU

5 Wall Walks

[45 Minute Time Cap]

042222

MetCon

“Choose Your Own Murph Adventure”

Come To Class To Find Out The Details!!!!

042122

Lift

1RM Squat Clean [5-3-3-2-1-1-1-1]

MetCon

4 MInute AMRAP of:

Burpee To Target (4/6″)

042022

Lift

EMOTM 12 Minutes of:

1 Split Jerk @ 80%

MetCon

21-15-9 For Time of:

Calories Assault Bike

Deadlifts (155/225#)

Weighted Box Step Overs (2×35#/2×50#)

041922

Lift

Hang Power Snatch 4-4-4-2-2-2 (Ascending)

MetCon

“RCSC Baseline”

For Time:

1000m Row

80 Double Unders

60 Air Squats

40 Pullups

20 Calories Assault Bike

[12 Minute Time Cap]

041822

Strength

Back Squat 4×8 (Ascending)

MetCon

For Time:

50 Double Unders

50 Situps

10 Clean & Jerk (95/135#)

40 Double Unders

40 Situps

8 Clean & Jerk (95/135#)

30 Double Unders

30 Situps

6 Clean & Jerk (95/135#)

20 Double Unders

20 Situps

4 Clean & Jerk (95/135#)

10 Double Unders

10 Situps

2 Clean & Jerk (95/135#)

041422

Lift (Complex)

4 Sets (Ascending Weight) of:

Squat Clean

Front Squat

Hang Squat Clean

Front Squat

Split Jerk

[15 Minute Time Cap]

MetCon

12 Minute AMRAP of:

50 Double Unders

8 CTB Pullups

041222

MetCon

i) 21-15-9 For Time of:

Thrusters (55/75#)

T2B

[10 Minute Time Cap]

ii) For Time:

50 SA DB Snatches (20/35#)

25 Burpees

50 SA DB Snatches (35/50#)

25 Burpees

50 SA DB Snatches (50/70#)

25 Burpees

[15 Minute Time Cap]

041122

Strength

“CrossFit Total” (Click To View Breakdown)

For MAX Weight:

1RM Strict Press

1RM Back Squat

1RM Deadlift

040822

MetCon

For Time:

500 High Knees

Immediately Into…

“Hard Cindy”

20 Minute AMRAP of:

5 Strict Pullups

10 Deficit Pushups (25/45# Plates)

15 Back Squats (Bar)

Immediately Into…

500 High Knees

[40 Minute Time Cap]

040722

Lift

EMOTM 20

Minutes of:

1 Snatch @ 80%

► Power OR Squat Snatch

► ‘Wave’ Option Available

Accessory

3 Sets of:

12 Reverse Hypers

12 Banded Good Mornings

12 Swimmers (Per Side)

30s Superman Hold

040622

Lift (Endurance)

15 Minutes To Complete:

50 Hang Power Clean (45/65#)

50 Hang Power Clean (65/95#)

50 Hang Power Clean (95/135#)

MAX Hang Power Clean (125/185#)

MetCon

12 Minutes To Complete:

100/120 Calorie Row

*MAX Ring Rows With Remaining Time*

040522

Strength (Endurance)

15 Minutes To Complete:

50 Push Press (35/45#)

50 Push Press (55/75#)

50 Push Press (75/115#)

MAX Push Press (105/155#)

MetCon

12 Minutes To Complete:

90/110 Calories Ski Erg

*MAX Ring Dips With Remaining Time*

040422

Strength (Endurance)

15 Minutes To Complete:

50 Back Squats (65/95#)

50 Back Squats (95/135#)

50 Back Squats (125/185#)

MAX Back Squats (155/225#)

MetCon

12 Minutes To Complete:

80/100 Calories Assault Bike

*MAX DUs With Remaining Time*

040222

MetCon

For Time:

40 Box Jump Overs (20/24″)

40 Cal Assault Bike

40 Burpees

40 Box Jump Overs (20/24″)

40 Calories Ski Erg

40 Burpees

40 Box Jump Overs (20/24″)

40 Calories Rower

40 Burpees

040122

MetCon

For Time/Total Reps of:

Buy In: 25 Pullups/50 Pushups

Immediately Into…

“Dumbbell Cindy”

20 Minute AMRAP of:

5 DB Bent Rows (35/50#)

10 DB Chest Press (20/35#)

15 DB Front Squat (10/25#)

Immediately Into…

Cashout: 25 Pullups/50 Pushups

► AMRAP Starts Once The Athlete Completes “Buy In”

► Time STOPS Once The Athlete Finishes “Cashout”

► Score = Total WOD Duration + “Dumbbell Cindy” Rounds

033122

Lift

On Every Minute For 20 Minutes Perform:

1 Clean & Jerk @ 80%

► Power OR Squat Clean

► Split OR Push Jerk

Accessory (Core)

3 Sets of:

12 GHDSU

12 V-Ups

12 Hollow Rocks

30s Hanging L-Sit

033022

MetCon

3 Rounds For Time of:

40 Calorie Assault Bike

40 HSPU

40 Pistol Squats

[30 Minute Time Cap]

032922

Strength

Superset 4 Sets (Ascending Weight) of:

8 Seated Strict Press

8 Seated DB Arnold Press

8 Lateral Raises

MetCon

21-15-9 For Time of:

Squat Snatch (55/75#)

Lateral Bar Over Burpees

Back Extensions

032822

Strength

15 Front Squat @ 55%

15 Front Squat @ 60%

15 Front Squat @ 65%

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

032622

MetCon

In Teams Of 2 Complete For Time:

40 Snatches (75/115#)

20 Synchro Bar Facing Burpees

40 Clean & Jerk (75/115#)

20 Synchro Bar Facing Burpees

40 Snatches (95/135#)

20 Synchro Bar Facing Burpees

40 Clean & Jerk (95/135#)

20 Synchro Bar Facing Burpees

40 Snatches (105/155#)

20 Synchro Bar Facing Burpees

40 Clean & Jerk (105/155#)

20 Synchro Bar Facing Burpees

40 Snatches (125/185#)

20 Synchro Bar Facing Burpees

40 Clean & Jerk (125/185#)

20 Synchro Bar Facing Burpees

40 Snatches (145/205#)

20 Synchro Bar Facing Burpees

40 Clean & Jerk (145/205#)

20 Synchro Bar Facing Burpees

[45 Minute Time Cap]

MetCon

“Barbell Cindy”

20 Minute AMRAP of:

5 Bent Over Rows (75/115#)

10 Bench Press (65/95#)

15 Front Squat (55/75#)

Accessory

EMOTM 12 Minutes of:

Odd: 1-3 Rope Climbs/Rope Pulls

Even: 30′ HSW/30s HSW Practice

032422

Lift

EMOTM 12 Minutes of:

Odd: 3 Snatch Balance

Even: 2 Pause Power Snatch (5s Pause In Catch/Power Position)

MetCon

14 Minute AMRAP of:

40 Double Unders

6 Hang DB Clean & Jerk – L (35/50#)

6 Hang DB Clean & Jerk – R (35/50#)

032322

MetCon

20 Rounds For Time of:

8 Wall Balls (W: 14/9 M: 20#/10′)

8 T2B

8 Calorie Row

[45 Minute Time Cap]

032222

Gymnastics

EMOTM 12 Minutes of:

Odd: MAX UB BMU

Even: MAX UB HSPU

MetCon

7 Rounds of:

4/6 Calories Assault Bike

5 Shuttle Sprint (25′)

6 KB SDHP (1.5/2 Pood)

5 Shuttle Sprints (25′)

6 Tuck Jumps

5 Shuttle Sprints (25′)

-1 Minute Rest-

*Score = Slowest Time*

032122

Strength

15 Back Squat @ 55%

15 Back Squat @ 60%

15 Back Squat @ 65%

MetCon

For Time:

60 Deadlifts (105/155#)

45 Hang Power Cleans (105/155#)

30 S2OH (105/155#)

[20 Minute Time Cap]

031922

MetCon

In Teams of 2 Complete For Time:

30 Wall Walks

40 DB S2OH (35/50#)

50 DB Burpee Deadlift (35/50##)

60 Hang DB Clusters (35/50#)

50 DB Burpee Deadlift (35/50#)

40 DB S2OH (35/50#)

30 Wall Walks

[45 Minute Time Cap]

031822

Strength

Bench Press 10-8-6-4-2 (Ascending)

MetCon

Drop Ladder 10 ↓ 1 For Time of:

DB Chest Press (35/50#)

T2B

*After Each Round Perform 25 Double Unders*

031722

Strength

OH Lunge Walk 5×10 (Ascending)

MetCon

5 Rounds of:

350m Ski Erg

-2 Minutes Rest-

*Score = Slowest Time*

031622

MetCon

8 Rounds of:

5 Pullups

10 Pushups

15 Air Squats

-2 Minute Rest-

*Score = Slowest Time*

Accessory

6 Sets of:

30s Weighted Plank (HEAVY)

-Rest As Needed-

031522

Strength

TnG Push Jerk 8-8-8-8-8 (Ascending)

MetCon

5 Sets of:

15/20 Calories Assault Bike

-2 Minutes Rest-

*Score = Slowest Round*

031422

Strength

On Every 3rd Minute For 6 Sets Perform:

1 Pause Front Squat (10s) + 4 Front Squats

MetCon

5 Sets of:

500m Row

-2 Minutes Rest-

*Score = Slowest Time*

031222

MetCon

In Teams Of 2 Complete For Time:

50 Bench Press (95/135#)

75 Wall Balls (W: 14/9 M: 20#/10′)

100 Calories Assault Bike

125 KB SDHP (1/1.5 Pood)

100 Calories Ski Erg

75 Wall Balls (W:14/9 M: 20#/10′)

50 Bench Press (95/135#)

031122

MetCon

CFG Open 22.3 (Click To View)

For Time:

21 Pullups

42 Double Unders

21 Thrusters (65/95#)

18 CTB Pullups

36 Double Unders

18 Thrusters (75/115#)

15 Bar Muscle Ups

30 Double Unders

15 Thrusters (85/135#)

[12 Minute Time Cap]

031022

Lift

i) Hang Squat Snatch 3×3 (Ascending)

ii) Squat Snatch 3×3 (Ascending)

iii) Hang Squat Clean 3×3 (Ascending)

iii) Squat Clean 3×3 (Ascending)

Accessory

EMOTM 10 Minutes of:

Minute 1: 45s Double Under Practice OR HSW Practice

Minute 2: 45s Pencil Plank (Elbows Touching)

*Repeat 5 Times*

030922

MetCon

5 Rounds For MAX Reps of:

1 MInute Pullups

2 Minutes Pushups

3 Minutes Air Squat

-1 Minute Rest-

Partner Pyramid Shuttle Sprints (12′)

030822

Lift

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

MetCon

14 Minute AMRAP of:

4 Strict HSPU

4 DB Power Cleans (50/70#)

4 Box Jumps (24/30″)

030722

Strength

On Every 3rd Minute For 6 Sets Perform:

1 Pause Back Squat (10s) + 4 Back Squats

MetCon

10 Minute AMRAP of:

75 Double Unders

20 KB Swings (1.5/2 Pood)

030522

Strength

Front Rack Reverse Lunge 8-8-8-8 (Ascending)

MetCon

2 Rounds For Time of:

1000m Row

40 S2OH (55/75#)

030422

MetCon

CFG Open 22.2 (Click To View)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 For Time of:

Deadlifts (155/225#)

Bar Facing Burpees

[10 Minute Time Cap]

030322

Lift

i) BTN Snatch Grip Push Press 4×3 (Ascending)

ii) Muscle Snatch 4×3 (Ascending)

iii) Push Press 4×3 (Ascending)

iv) [Muscle Clean + Strict Press] 4×3 (Ascending)

Gymnastics

HSW Practice – 10 Minutes

030222

MetCon

EMOTM 10 Minutes of:

45s MAX Calories Row

15s REST

Immediately Into:

“Chelsea”

EMOTM 30 Minutes of:

5 Pullups/Ring Rows

10 Pushups

15 Air Squats

*Rx: Perform Every Minute Until Failure, Then Perform Every 2 Minutes*

*Scaled: Perform Every Second Minute*

Strength

i) Deadlift 8×1 (Ascending)

ii) Weighted Glute Bridge 3×5 (Ascending)

MetCon

21-15-9 For Time of:

Power Snatch (75/115#)

T2B

022822

Strength

EMOTM 10 Minutes of:

Min 1/2: 10 Front Squats

Min 3/4: 8 Front Squats

Min 5/6: 6 Front Squats

Min 7/8: 4 Front Squats

Min 9/10: 2 Front Squats

*Ascending Weights EVERY Minute*

MetCon

3 Rounds For Time of:

65 Double Unders

40 Wall Balls (W:14/9 M: 20#/10′)

25 Calories Assault Bike

5 Ring Muscle Ups

[30 Minute Time Cap]

022622

MetCon

In Teams Of 2 Perform:

40 Minute AMRAP of:

1000m Row

50 Deadlifts (155/225#)

1000m Row

50 Clusters (65/95#)

1000m Row

50 Bar Facing Burpees

022522

MetCon

CFG Open 22.1 (Click To View)

15 Minute AMRAP of:

3 Wall Walks

12 DB Snatches (35/50#)

15 Box Jump Overs (20/24″)

022422

Lift (Technique/Lightweight)

i) EMOTM 10 Minutes of:

Snatch Balance (3)

ii) EMOTM 10 Minutes of:

3-Position Squat Snatch

iii) EMOTM 10 Minutes of:

3-Position Squat Clean

iv) EMOTM 10 Minutes of

Split Jerk (3)

022322

MetCon

60 Rounds For Time of:

1 Pullup

2 Pushups

3 Air Squats

*Every Minute Perform 4 x 25′ Shuttle Sprints *

022222

Strength

On Every 3rd Minute For 5 Sets Perform:

0:00 – MAX REPS Back Squats (65/95#)

3:00 – MAX REPS Back Squats (75/115#)

6:00 – MAX REPS Back Squats (95/135#)

9:00 – MAX REPS Back Squats (105/155#)

12:00 – MAX REPS Back Squats (125/185#)

MetCon

9 Minute AMRAP of:

50 SA DB Snatch (35/50#)

50 Weighted Box Step Up (W: 20/35 M: 20’/50#)

50 HSPU

022022

MetCon

30 Minute AMRAP of:

20 DB Bench Press (35/50#)

20 Burpees

20 Medicine Ball Cleans (14/20#)

Accessory (Core)

EMOTM 8 Minutes of:

Odd: 12 V-Ups

Even: 12 Hanging Straight Leg Raises

021922

Strength

Back Rack Forward Lunges 10-10-10-10-10 (Ascending)

MetCon

For Time:

30-20-10 For Time of:

KB Swings (1/1.5 Pood)

Tuck Jumps OR Star Jumps OR Jumping Jacks (x2)

V-Ups OR Situps

021822

MetCon

For Time:

60 Calorie Row/SE/AB

Immediately Followed By:

5 Rounds of:

10 Pullups

20 Pushups

30 Air Squats

Immediately Followed By:

60 Calorie Row/SE/AB

[45 Minute Time Cap]

021722

Gymnastics

EMOTM 10 Minutes of:

Odd: 20 Hollow Rocks

Even: 10 Pistol Squats

MetCon

10 Rounds For MAX Reps of:

30s Calories Ski Erg

30s Double Unders

30s Rest

021622

Lift

Hang Squat Clean 3-3-3-3 (Ascending)

MetCon

For Time:

100 Box Step Overs (W: 20″/2×25# M: 24″/2×50#)

021522

Strength

i) Deadlift 7×2 (Ascending)

ii) Weighted Glute Bridge 3×5 (Ascending)

MetCon

“Death Race”

5 Rounds For Time of:

10/15 Calories Assault Bike

10 Burpees

[10 Minute Time Cap]

021422

Strength

Back Squat 8×1 (Ascending)

MetCon

2 Rounds For Time of:

14 Devil’s Press (35/50#)

2022m Row

021222

MetCon

10 Rounds For MAX Reps of:

30s Calories Assault Bike

30s Shuttle Sprints (30′)

30s Lunge Walk Steps

30s Push Press (35/45#)

30s Hang Muscle Snatch (35/45#)

30s OH Squats (35/45#)

60s Rest

021122

MetCon

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

Accessory (Core Flow – Partner Work)

4 Sets (From Elbows) of:

30s Plank

30s Plank w/ Weight (Heavy)

30s Side Plank – L

30s Side Plank – R

*Do NOT Rest In Between Plank Variations*

021022

Lift

Hang Squat Snatch 3-3-3-3 (Ascending)

MetCon

15 Minute AMRAP of:

8 HSPU

8 T2B

8 Lateral Box Jump Overs (20/24″)

020922

MetCon

For Time:

2000m Row

60/75 Calories Assault Bike

150 Double Unders

1500m Row

40/50 Calories Assault Bike

100 Double Unders

1000m Row

20/25 Calories Assault Bike

50 Double Unders

[50 Minute Time Cap]

020822

Strength

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

ii) Weighted Glute Bridge 5-5-5 (Ascending)

Lift

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

020722

Strength

OH Squat 8-8-5-5-3-3(Ascending)

MetCon

For MAX Reps:

“Tabata Barbell”

Deadlift (105/155#)

Hang Power Clean (95/135#)

Front Squat (75/115#)

S2OH (65/95#)

*60s Rest Between Each Tabata*

020522

Strength

DB Hammer Curls

MAX Reps @ (10/20#)

MAX Reps @ (15/25#)

MAX Reps @ (20/30#)

MAX Reps @ (25/35#)

MAX Reps @ (30/40#)

MetCon

5 Rounds For MAX Reps of:

60s Thrusters (75/115#)

60s Bar Facing Burpees

60s Rest

020422

MetCon

Part A

For TOTAL Calories:

120s MAX Calories Assault Bike

120s Rest

90s MAX Calories Assault Bike

90s Rest

60s MAX Calories Assault Bike

60s Rest

30s MAX Calories Assault Bike

30s Rest

Part B

For Time:

200 Pushups

*Every Minute Perform 10 Mountain Climbers (Total NOT Per Side)

[20 Minute Time Cap]

020322

MetCon

45 Minutes To Complete:

1500m Row

60 T2B

1500m Row

60 CTB Pullups

1500m Row

MAX BMUs With Time Remaining

020222

Strength

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

MetCon

20 Minute AMRAP of:

8 Calories Ski Erg

12 Wall Balls (W: 14/9 M: 20#/10′)

16 Situps

020122

Strength

i) Deadlift 6-6-6-6-6 (Ascending)

ii) Weighted Glute Bridge 5-5-5 (Ascending)

MetCon

8 Minute AMRAP of:

10 Double Unders

5 Supermans

20 Double Unders

10 Supermans

30 Double Unders

15 Supermans

40 Double Unders

20 Supermans

Etc…

013122

Strength

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

MetCon

3 Rounds For Time of:

30 Box Hops (20/24″)

20 DB S2OH (35/50#)

10 Burpee Deadlifts (35/50#)

012922

Gymnastics

EMOTM 6 Minutes of:

20-30s L-Sit (Rings)

MetCon

“McGhee”

30 Minute AMRAP of:

5 Deadlifts (185/275#)

13 Pushups

9 Box Hops (20/24″)

012822

Strength

Bicep Curls

MAX Reps @ (15/25#)

MAX Reps @ (20/30#)

MAX Reps @ (25/35#)

MAX Reps @ (30/40#)

MAX Reps @ (35/45#)

MetCon

For Time:

100 Pullups

*On Every Minute Perform 15 Double Unders*

[20 Minute Cap]

012722

MetCon

8 Rounds of:

6/8 Calories Assault Bike

6 T2B

8 KB SDHP (1.5/2 Pood)

6 Burpees

-3 Minutes Rest-

*Score = Slowest Round*

012622

Lift (Mechanics)

i) Push Jerk 3-3-3-3 (Ascending)

ii) TnG High Hang Clean Pulls 3-3-3-3 (Ascending)

iii) Hang Clean Pull 3-3-3-3 (Ascending)

iv) Clean Pull 3-3-3-3 (Ascending)

[10 Minutes Per Each Section]

012522

Strength

i) Deadlift 8-8-8-8 (Ascending)

ii) Weighted Glute Bridge 5-5-5 (Ascending)

MetCon

3 Rounds For Time of:

9 Hang Power Snatch (75/115#)

15 Calorie Row

21 Wall Balls (W: 14/9 M: 20#/10′)

012422

Strength

Front Squat 15-15-15 (Ascending)

MetCon

For Time:

10 Clean & Jerk (85/135#)

8 Clean & Jerk (105/155#)

6 Clean & Jerk (125/185#)

4 Clean & Jerk (135/205#)

2 Clean & Jerk (155/225#)

012222

MetCon

PARTNER WOD!!!

i) “Synchro Annie”

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

Double Unders

Synchronized Situps

ii) For Time:

100 Leg Lifts (Bum Up)

50 Burpee To Target (4/6″)

100 Dead Bugs (Per Side)

50 Burpee Tuck Jumps

100 V-Ups

50 Burpee Box Jumps (20/24”)

100 Toes To Rings

50 Burpee Box Overs (20/24”)

012122

Strength

DB Chest Press

MAX Reps @ 15/30#

MAX Reps @ 20/35#

MAX Reps @ 25/40#

MAX Reps @ 30/45#

MAX Reps @ 35/50#

MetCon

For Time:

300 Air Squats

*On Every Minute Perform 10 Tuck Jumps*

[20 Minute Time Cap]

012022

MetCon

100 KB Swings (1/1.5 Pood)

80 Deadlifts (95/135#)

60 CTB Pullups

40 Box Step Overs (W: 2×35/20 M: 2×50#/24″)

20 Wall Walks

*Partition As Needed*

[50 Minute Time Cap]

011922

Lift

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

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

iii) Snatch Pull 3-3-3 (Ascending/HEAVY)

iv) Squat Snatch 5-3-3-2-2-1-1-1 (Ascending)

011822

Strength

i) Seated Strict Press 10-10-10 (Ascending)

ii) Push Press 6-6-6 (Ascending)

iii) Leaning SA DB Side Raise 3×8 (Per Side)

MetCon

3 Rounds For Time of:

10 Strict Ring Dips

15 Devil’s Press (2×35/2×50#)

10 Strict HSPU

15 Calories Ski Erg

011722

Strength

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

MetCon

For Time:

40 Calorie Row

50 Wall Balls (W: 14/9 M: 20#/10′)

60 Double Unders

40 Calorie Assault Bike

50 Wall Balls (W: 14/9 M: 20#/10′)

60 Double Unders

011522

MetCon

30 Rounds For Time of:

1 Rope Climb

3 Box Hops (20/24″)

5 V-Ups

011422

Strength

Bench Press

MAX Reps @ 45/65#

MAX Reps @ 55/75#

MAX Reps @ 65/95#

MAX Reps @ 75/115#

MAX Reps @ 95/135#

MetCon

21-15-9 For Time of:

KB Swings (1.5/2 Pood)

T2B

Deadlifts (125/185#)

011322

Lift

12 Minutes To Establish A Heavy Single of:

Power Clean (3) + Hang Squat Clean (3) + Jerk (3)

MetCon

5 Minute AMRAP of:

35 Double Unders

1 Wall Walk

Accessory (Core)

EMOTM 12 Minutes of:

Odd: 20/Side Wide Leg Pike Over Pylon

Even: 12 Hanging Leg Raise Over Object

011222

Strength

Deadlift

2 @ 75%

2 @ 80%

2 @ 85%

MetCon

10 Rounds For MAX Reps of:

30s Calories Ski Erg

30s Rest

30s DB Thrusters (2x 35/50#)

30s Rest

011122

Lift

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

MetCon

For Time

15 Squat Snatch (55/75#)

15 CTB Pullups

12 Squat Snatch (65/95#)

12 CTB Pullups

9 Squat Snatch (75/115#)

9 CTB Pullups

6 Squat Snatch (95/135#)

6 CTB Pullups

011022

Strength

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

MetCon

i) For Time:

50 Hang Power Cleans (75/115#)

*4 Minute Time Cap*

ii) 8 Rounds of:

6 Calories Assault Bike

4 Burpees

2 Shuttle Sprints (30′)

90s Rest

*Score = Slowest Time*

010822

MetCon

5 Rounds For MAX REPS of:

60s Wall Balls (W: 14/9 M: 20#/10′)

60s Med Ball Cleans (14/20#)

60s Calories Ski Erg

60s KB Swings (1/1.5 Pood)

60s CTB Pullups/Jumping CTB Pullups

60s Rest

Accessory

EMOTM 6 Minutes of:

20/side Pike Over Pylon

010722

Strength

Bench Press 7-7-7-5-5-5 (Ascending)

*1 Wall Walk + 20s HS Hold After Each Set*

MetCon

9-15-21 For Time of:

T2B

HSPU

Hollow Rocks

010622

Lift

EMOTM 10 Minutes of:

Power Snatch + OHS + Squat Snatch

MetCon

For Time:

10 SA DB Cluster – L (35/50#)

20 Bar Facing Burpees

30 Deadlifts (125/185#)

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

50 Calories Assault Bike

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

30 Deadlifts (125/185#)

20 Bar Facing Burpees

10 SA DB Cluster – R (35/50#)

010522

Strength

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

*After Each Set Perform 6 Plate Front Raises FULL ROM*

MetCon

12 Minute AMRAP of:

40 Double Unders

4 Power Cleans (105/155#)

010422

Strength

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

MetCon

3 Rounds For Time of:

500m Row

15 Air Squats

15 Pushups

15 Ring Rows

15 Situps


UNAVAILABLE 102321 – 010322


102221

Strength

Deadlift 7×2 (Ascending/HEAVY)

MetCon

For Time:

Buy In: 25 T2B

3 Rounds of:

15 DB Chest Press (35/50#)

12 HSPU

9 Ring Dips

Cash Out: 25 T2B

102121

Lift (Technique)

EMOTM 10 Minutes of:

Snatch Drop (3)

Lift (Strength)

EMOTM 15 Minutes of:

Snatch Balance + OH Squat

Gymnastics

EMOTM 10 Minutes of:

Odd: 3 BMU OR 20-30s BMU Drill

Even: 15/Side Pike Over Pylon

102021

MetCon

12 Rounds For Time of:

2 KB Turkish Getups (1/1.5 Pood)

6 CTB Pullups

10 Calorie Row

14 KB Swings (1/1.5 Pood)

[50 Minute Time Cap]

101921

Strength

i) Push Jerk 5-5-3-3 (Ascending)

ii) Tricep Kickbacks 10-10-10-10 (Ascending)

MetCon

8 Rounds For Time of:

6 SA Alternating DB Snatch (50/70#)

30 Double Unders

101821

Strength

Back Squat 6×4 (Ascending/HEAVY)

MetCon

4 Rounds For Time of:

8 Hang Power Snatch (75/115#)

2 Rope Climbs

8 OH Squats (75/115#)

2 Wall Walks

101621

MetCon

i) EMOTM 30 Minutes of:

5 Straight Arm Burpees

8 Pushups

10 Air Squats

ii) 21-15-9 For Time of:

Double Unders

Tuck Jumps

iii) “Bring Sally Up”

Plank Edition

101521

Strength

Deadlift 6×4 (Ascending/HEAVY)

MetCon

6 Rounds For Time of:

8 Pullups

8 Power Cleans (75/115#)

8 HSPU

8 Box Hops (20/24″)

101421

Lift (Mechanics)

EMOTM 10 Minutes of:

Tall Split Jerk (3)

Lift (Strength)

EMOTM 15 Minutes (Ascending Weight) of:

Split Jerk (1)

Gymnastics

EMOTM 10 Minutes of:

Odd: 3 RMU OR 20-30s RMU Drill

Even: 20′ HSW OR 20-30s HSW Drill

101321

MetCon

For TOTAL Reps:

7 Minutes Calories Ski Erg

1 Minute Rest

7 Minutes Burpee To Target (6″)

1 MInute Rest

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

1 Minute Rest

7 Minutes Weighted Box Overs (W: 20/20 M: 24’/35#)

1 Minute Rest

7 Minutes 150m Shuttle Runs

101221

Strength

Back Squat 5×6 (Ascending)

MetCon

15-12-9-6 For Time of:

Calories Assault Bike

Hang Power Snatch (65/95#)

T2B

100921

MetCon

In Teams Of 2 Complete For TIME/MAX REPS of:

P1: 1000m Row

P2: AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

* AMRAP Length = 1000m Duration

* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)

P1: 1000m Row

P2: AMRAP of:

5 T2B

10 Lunges

15 DB Push Press (35/50#)

* AMRAP Length = 1000m Duration

* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)

P1: 1000m

P2: AMRAP of:

5 Burpees

10 V-Ups

15 Box Hops

* AMRAP Length = 1000m Duration

* P1 & P2 Switch AFTER Row (Complete BOTH Sections Before Moving On)

100821

Strength

Deadlift 5×6 (Ascending/HEAVY)

MetCon

10 Rounds For Time of:

5 Burpees

25 Double Unders

100721

Lift (Mechanics)

EMOTM 12 Minutes of:

High Hang/Tall Squat Snatch (3)

Lift (Strength)

5 Sets (Ascending Weight) of:

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

100621

MetCon

“What The Helen?!?”

3 Rounds For Time of:

800m Run

42 KB Swings (1/1.5 Pood)

24 Pullups

100521

Strength

i) Behind The Neck Push Press (Snatch Grip) 6-6-6-6

ii) OH DB Tricep Extension 12-12-12-12

MetCon

5 Rounds For Time of:

8 Calories Ski Erg

8 Devils Press (2×20#/2×35#)

8 Ring Dips

8 Supermans

100421

Strength

Back Squat 4×8 (Ascending/Heavy)

MetCon

7 Rounds For MAX REPS of:

20s Assault Bike

20s Tuck Jumps

20s Shuttle Sprints (20′)

-60s Rest-

*Score = Round With Lowest Reps*

100221

MetCon

In Teams Of 2 Complete For Time:

20 Burpees

100 DB Deadlifts (2×35#/2×50#)

20 Burpees

100 DB Power Cleans (2×35#/2×50#)

20 Burpees

100 DB Push Press (2×35#/2×50#)

20 Burpees

100 DB Thrusters (2×35#/2×50#)

20 Burpees

100121

Strength

Deadlift 4×8 (Ascending/Heavy)

MetCon

3 Rounds For Time of:

400m Run

4 x [Squat Snatch + OH Squat] (95/135#)

092921

MetCon

30 Rounds For Time of:

2 Hang Power Cleans (105/155#)

3 T2B

4 Burpee Box Overs (20/24″)

092821

Strength

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

ii) Skull Crushers 8-8-8-8 (Ascending)

MetCon

5 Rounds For Time of:

8 Calories Assault Bike

8 Wall Balls (W: 14/9 M: 20#/10′)

8 HR Pushups

8 SDHP (75/115#)

092721

Strength

Back Squat 3×10 (Ascending/Heavy)

MetCon

21-15-9 For Time of:

KB Swings (1.5/2 Pood)

Burpees

092521

MetCon

5 Rounds For MAX Reps of:

60s Calories Ski Erg

60s Calories Assault Bike

60s Push Press (Bar)

60s KB Swings (1/1.5 Pood)

60s Shuttle Sprints (25′)

60s Rest

092421

Strength

Deadlift 3×10 (Ascending)

MetCon

For Time:

75 Pullups

*Every Drop From The Bar = 1 Wall Walk*

092321

Lift (Mechanics)

EMOTM 12 Minutes of:

High Hang/Tall Squat Clean (3)

Lift (Strength)

5 Sets (Ascending Weight) of:

Hang Power Clean (2) + Power Clean (2)

092221

MetCon

2 Rounds For Time of

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

25 SA DB Snatch To Thruster – R (35/50#)

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

25 SA DB Snatch To Thruster – L (35/50#)

092121

Lift

Heavy Single of:

Push Press (2) + Split Jerk (2)

MetCon

7 MInute AMRAP of:

25 Double Unders

4 Strict HSPU

092021

Strength

Front Squat 3×15 (Ascending)

MetCon

5 Rounds For Time of:

8 Box Jumps (24/30″)

12 Wall Balls (W: 14/9 M: 20#/10′)

16 Calorie Row

091821

MetCon

i) 5 Rounds For Time of:

10 Back Squats (155/225#)

12 Calories Assault Bike

ii) 5 Rounds For Time of:

3 Bar Muscle Ups

10 Burpee Box Overs (20/24″)

091721

Strength

Superset 3 Sets (Ascending Weights) of:

6 Bent Over Barbell Rows (Pronated Grip)

6 Barbell Shrugs w/ 2s Hold

6/Side SA DB Lawnmowers

6 KB Upright Rows

MetCon

4 Rounds For MAX Reps of:

3 Minute AMRAP of:

5 T2B

5 DB Front Squats (2×35#/2×50#)

1 Minute Rest Between Rounds-

091621

Lift

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

ii) Snatch Balance 5-5-5 (Ascending)

iii) Snatch Complex (Heavy Single) of:

Snatch Grip Deadlift

Low Hang Snatch Grip Deadlift (2)

Squat Snatch

091521

MetCon

2 Rounds For Time of:

1000m Row

100 Double Unders

50 Thrusters (45/65#)

50 Burpees

091421

Strength

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

MetCon

10 Rounds For Time of:

2 Ring Muscle Ups

4 Strict HSPU

6 Pistol Squats

091321

Strength

Back Squat 3×15 (Ascending)

MetCon

3 Rounds For Time of:

400m Run

9 Bar Facing Burpees

6 Power Cleans (125/185#)

3 Rope Climbs

091121

MetCon

45 Minute AMRAP of:

3 Wall Walks/20′ Bear Crawl Laps

6 Pullups/Jumping Pullups

9 Plate GR2OH (35/45#)

12 Lateral Bar Jump Overs (Per Side)

15 Power Cleans (65/95#)

18 Calories AB/SE

21 Double Unders/50 Single Skips

091021

Lift

Clean & Jerk Complex (Heavy Single) of:

Clean Grip Deadlift

Low Hang Clean Grip Deadlift (2)

Low Hang Squat Clean

Jerk

Strength

Superset 3 Sets (Ascending Weights) of:

6 Bent Over Barbell Rows (Supinated Grip)

6 Barbell Shrugs w/ 2s Hold

6/Side SA DB Lawnmowers

6 KB Upright Rows

090921

MetCon

2 Rounds For Time of:

2000m Row

800m Run

40 Calories Assault Bike

20 SA DB Snatches (50/70#)

090821

Strength

Push Press 4-4-4-2-2-2 (Ascending)

MetCon

For Time:

75 HSPU

*On Every Minute Perform 15 Double Unders*

090721

Strength

Front Squat 3×15 (Ascending)

MetCon

For Time:

3 Rounds of:

15 Power Snatches (75/115#)

15 Situps

2 Rounds of:

15 OH Squats (75/115#)

15 V-Ups

1 Round of:

15 Squat Snatch (75/115#)

15 T2B

090321

Strength

Superset 3 Sets (Ascending Weights) of:

8 Bent Over Barbell Row (Pronated Grip)

8 Barbell Shrugs w/2s Hold

8/Side SA DB Lawnmowers

8 KB Upright Rows

MetCon

8 Rounds For Time of:

8 Bar Facing Burpees

6 CTB Pullups

4 Squat Cleans (55/75#)

090221

Lift

Option #1

1RM Snatch

Option #2

i) EMOTM 10 Minutes of:

Power Snatch + Squat Snatch + Snatch Balance (2)

ii) EMOTM 20 Minutes of:

1 Squat Snatch (Wave)

090121

MetCon

“Route 90”

For Time

200 Double Unders (500 Single Skips)

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

*Partition As Needed*

*ALL Double Unders/Skips MUST Be Completed Before Partitioning*

*50 Minute Time Cap*

083121

Strength

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

MetCon

21-15-9 For Time of:

Calorie Row

HSPU

KB Deadlifts (2×1.5 Pood/2×2 Pood)

083021

Strength

Back Squat 3×15 (Ascending)

MetCon

3 Rounds For Time of:

20 Calories Assault Bike

25 Wall Balls (W:14/9 M: 20#/10′)

082821

MetCon

In Teams Of 2 Complete For Time:

6 Rounds “Cindy”

2 Rounds “DT”

5 Rounds “Cindy”

2 Rounds “DT”

4 Rounds “Cindy”

2 Rounds “DT”

3 Rounds “Cindy”

2 Rounds “DT”

2 Rounds “Cindy”

2 Rounds “DT”

1 Round “Cindy”

2 Rounds “DT

082721

Strength

Superset 3 Sets (Ascending Weights) of:

8 Bent Over Barbell Rows (Supinated Grip)

8 Barbell Shrugs w/ 2s Hold

8/Side SA DB Lawnmowers

8 KB Upright Rows

MetCon

For Time:

Buy In: 35 Calorie Ski Erg

18 DB Chest Press (35/50#)

3 T2B

15 DB Chest Press (35/50#)

6 T2B

12 DB Chest Press (35/50#)

9 T2B

9 DB Chest Press (35/50#)

12 T2B

6 DB Chest Press (35/50#)

15 T2B

3 DB Chest Press (35/50#)

18 T2B

Cash Out: 35 Calorie Ski Erg

082521

Lift

Option #1

1RM Clean & Jerk

Option #2

i) EMOTM 10 Minutes (Light Weight) of:

Power Clean + Squat Clean + Split Jerk (2)

ii) EMOTM 20 Minutes of:

1 Clean & Jerk (Wave)

082421

Lift

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

MetCon

For Time:

100 DUs

50 Pullups

100 Dus

50 Box Hops (20/24″”)

100 DUs

082321

Strength

Front Squat 10×3 (Ascending)

MetCon

21-15-9 For Time of:

Calories Assault Bike

KB Swings (1.5/2 Pood)

Supermans

082121

MetCon

In Teams Of 2 Complete 2 Rounds For Time:

1000m Row

50 Burpee Box Hops (20/24″)

1000m Row

50 Clusters (65/95#)

1000m Row

50 Devils Press (35/50#)

082021

Strength

Bench Press 1RM (5-3-2-1-1-1)

MetCon

[9-7-5] x2 For Time of:

Squat Snatch (75/115#)

T2B

081921

Lift (Technique/Light Weight)

i) EMOTM 8 Minutes of:

Snatch Deadlift + Power Snatch + Snatch Balance (2)

ii) EMOTM 8 Minutes of:

Snatch Pull + Power Snatch + Squat Snatch + Snatch Balance

iii) EMOTM 8 Minutes of:

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

Accessory (Core)

3 Sets of:

20 Corkscrew Leg Lifts

20 Hollow Rocks

20 Windshield Wipers

081821

MetCon

40 Minute AMRAP of:

1500m Ski Erg

80 Med Ball Situps (14/20#)

60 Weighted Box Step Overs (W: 2×35#/20″ M: 2×50#/24″)

40 CTB Pullups

20 Power Cleans (125/185#)

081721

Lift

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

MetCon

5 Rounds For Time of:

2 Wall Walks

4 SA DB Snatch To Thruster (35/50#)

6 Lateral Burpees

081621

Strength

Back Squat 10×3 (Ascending)

MetCon

For Time:

2000m Row

081421

Strength

Superset 3 Sets (Ascending Weight) of:

8 Strict Press

8 Arnold Press

MetCon

“Dirty Thirty”

30 Box Jumps (20/24″)

30 Jumping Pullups

30 KB Swings (1/1.5 Pood)

30 Lunges

30 Knees To Elbows

30 Push Press (Bar)

30 Good Mornings (Bar)

30 Wall Balls (W: 24/9 M: 20#/10′)

30 Burpees

30 Double Unders

081321

Strength

5 Sets (Ascending Weight) of:

8 Floor Press

12 OH Pulls

MetCon

21-15-9 For Time of:

OH Squats (65/95#)

Wall Balls (W: 14/9 M: 20#/10′)

V-Ups

*60 Double Unders AFTER Each Round*

081221

Lift (Technique/Light Weight)

i) EMOTM 8 Minutes of:

Clean Deadlift + Power Clean + Jerk (2)

ii) EMOTM 8 Minutes of:

Clean Pull + Squat Clean + Jerk (2)

iii) EMOTM 8 Minutes of:

Clean High Pull + Power Clean + Squat Clean + Jerk

Accessory (Core)

50-40-30-20-10 of:

Russian Twists (15/25#)

Ab Bicycle

*30s Plank Between Each Set*

081121

“The Seven”

7 Rounds For Time of:

7 HSPU

7 Thrusters (95/135#)

7 K2E

7 Deadlifts (165/245#)

7 Burpees

7 KB Swings (1.5/2 Pood)

7 Pullups

081021

Lift

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

MetCon

7 Rounds For Time of:

7 Calories Assault Bike

7 Shuttle Sprints (40′)

-1 Minute Rest-

*Score = Slowest Time*

080921

Strength

Front Squat 10×3 (Ascending)

MetCon

14 Minute AMRAP of:

7 T2B

7 Hang DB Clean/Jerk – R (35/50#)

7 Hang DB Clean/Jerk – L (35/50#)

7 Box Hops (20/24″)

080721

MetCon

In Teams Of 2 Perform For Time:

150 Calories Assault Bike

75 Thrusters (65/95#)

150 Calories Ski Erg

75 Thrusters (65/95#)

080621

Strength

Superset 6 Sets (Ascending Weight) of:

5 Wide Grip Block Bench Press

8 Side Lifts

MetCon

For Time:

25 Pullups

5 HSPU

50 Air Squats

20 Pullups

10 HSPU

50 Air Squats

15 Pullups

15 HSPU

50 Air Squats

10 Pullups

20 HSPU

50 Air Squats

5 Pullups

25 HSPU

50 Air Squats

080521

Lift

Snatch Deadlift 3-3-3 (Ascending)

Snatch Pull 2-2-2 (Ascending)

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

080421

MetCon

E3MOM x10

100m Row

35 Double Unders

5 Power Cleans (105/155#)

080321

Strength

Back Squat 10×3 (Ascending)

MetCon

21 Deadlifts (125/225#)

21 Deficit Pushups

15 Deadlifts (185/275#)

15 Deficit Pushups

9 Deadlifts (205/315#)

9 Deficit Pushups

073021

MetCon

For Time:

50 KB Swings (1/1.5 Pood)

10 ↓ 1 of:

DB Bent Over Rows (35/50#)

Pushups

50 KB Swings (1/1.5 Pood)

10 ↓ 1 of:

DB Chest Press (35/50#)

Pullups

50 KB Swings (1/1.5 Pood)

072921

Lift

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

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

Odd Objects (LAST DAY!!!)

1RM Clean & Press Axl Bar

072821

MetCon

For Time [50 Minute Cap] of:

10 Wall Walks

30 SA DB Weighted Box Overs – R (35/50#)

50 SA DB Snatch – R (35/50#)

70 Burpees

50 SA DB Snatch – L (35/50#)

30 SA DB Weighted Box Overs – L (35/50#)

10 Wall Walks

072721

Lift

i) Snatch Balance 3×5 (Ascending)

ii) Snatch Pull 3×3 (Ascending)

iii) Snatch 3×3, 3×1 (Ascending)

072621

Strength

Back Squat 5×5 (Ascending)

MetCon

MAX Unbroken Wall Balls (W: 10/9 M: 14#/10′)

-3 Minute Rest-

“Randy”

For Time:

75 Snatches (55/75#)

072421

MetCon

Basic Fitness Testing!!!

-Work In Pairs Of 2

-Partner Judges/Scores Reps & Time

i) MAX Plank (Elbows – CAP 5 Minutes)

ii) MAX Chest To Deck Pushups 60s

iii) MAX Anchored Situps 60s

iv) MAX Air Squats 60s

v) MAX Broad Jump (5 Attempts)

vi) MAX Vertical Jump (5 Attempts)

vii) “RCSC Beep Test”

072321

MetCon

In Teams Of 2 Complete For Time:

Buy In: 50 Tandem Wall Balls (Team Choice)

100 Bench Press (75/115#)

100 Thrusters (65/95#)

100 Hang Squat Cleans (55/75#)

Cash Out: 50 Tandem Wall Balls (Team Choice)

072221

Odd Objects

i) 5 Rounds For Time [15 Minute Time Cap] of:

8/12 Tire Flips

200m Sandbag Run

ii) 5 Rounds For MAX WEIGHT of:

50′ Sled Push OR Pull

-2 Minutes Rest-

iii) For MAX Steps [15 Minute Time Cap] of:

Fat Grip Farmer Carry (35/50#)

072121

MetCon

1 Round For MAX Reps of:

2 Minutes Assault Bike Calories

2 Minutes Box Hops (20/24″)

2 Minutes Knees To Elbows

2 Minutes 40′ Bear Crawl Laps

2 Minutes Alternating Pistol Squats/Bulgarian Split Squats

2 Minutes Ski Erg Calories

2 Minutes Walking Lunges

2 Minutes Jumping Pullups

2 Minutes DB Power Cleans (20/35#)

2 Minutes HSPU

2 Minutes 40′ Shuttle Sprints

2 Minutes Tuck Jumps

2 Minutes Bar Muscle Ups/Jumping Bar Muscle Ups

2 Minutes Wall Walks

2 Minutes Rope Climbs/Rope Pulls

072021

MetCon

For Time:

100 Double Unders

75 Strict Press (Bar)

50 HR Pushups

5 Clean & Jerk (95/135#)

100 Double Unders

75 Push Press (55/75#)

50 Ring Pushups

5 Clean & Jerk (105/155#)

100 Double Unders

75 Push Jerk (65/95#)

50 Ring Dips

5 Clean & Jerk (125/185#)

071921

MetCon

On Every 3rd Minute Perform (Circuit Style):

0:00- 3:00: 20 Back Squats (65/95#)

3:00-6:00: 20 Burpees

6:00-9:00: 500m Row

*Repeat For 6 Sets*

071721

MetCon

“Squat Quadrant”

For Time:

50 Back Squats (Bar)

1km Run

50 Front Squats (Bar)

1km Run

50 OH Squats (Bar)

1km Run

50 Zercher Squats (Bar)

1km Run

071621

Strength

i) 5 Sets (Ascending Weight) of:

8 Bent Over Rows + 8 Barbell Shrugs

ii) EMOTM 6 Minutes of:

30s Bent Over Flies

30s Rest

MetCon

“Death By…”

3 Burpees + 3 Wall Balls (W: 14/9 M: 20#/10′)

*Increase ONLY Wall Balls By 1 Rep Each Minute Until Failure Within The Minute*

071521

Odd Objects

i) 5 Sets (Ascending Weight) of:

10 Axl Bar Deadlifts

ii) 5 Sets (Ascending Weight) of:

40′ OH Lunge Walk

iii) 5 Sets (Ascending Weight) of:

60s SA Fat Grip DB Clean & Jerk – L

60s SA Fat Grip DB Clean & Jerk – R

60s Rest

iv) 40′ Shuttle Sprint Pyramid

071421

MetCon

30 Rounds For Time of:

2 CTB Pullups

4 KB Thrusters (.5/1 Pood)

6 Calorie Row

071321

Lift

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

MetCon

8 Minute AMRAP of:

6 Calories Assault Bike

4 Burpee Deadlifts (20/35#)

071221

Strength

Back Squat 10-10-10-10-10 (Ascending)

MetCon

5 Rounds For Time:

12 Hang Power Cleans (105/155#)

8 T2B

071021

MetCon

OPTION 1:

“Mini Murph”

1km Run

50 Pullups

100 Pushups

150 Air Squats

1km Run

OPTION 2:

“Kelly”

5 Rounds For Time of:

400m Run

30 Wall Balls (W: 14/9 M: 20#/10′) OR 30 KB Swings (1/1.5 Pood)

30 Box Hops (20/24″)

070921

Strength

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

ii) EMOTM 6 Minutes of:

30s MAX REPS Chest Flies

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

070821

Odd Objects

i) Fireman Sled Drag

ii) Tractor Tire Obstacle

iii) Barbell Farmer Carry

*Standards/Protocol Explained IN CLASS*

MetCon

“Grace”

For Time:

30 Clean & Jerks (95/135#)

070721

MetCon

i) “Annie”

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

Double Unders

Situps

ii) “Nancy”

5 Rounds For Time of:

400m Run

15 OH Squats (65/95#)

070621

Skill (20 Minutes)

Kipping Handstand Pushup

Lift

EMOTM 10 Minutes of:

2-Position Snatch

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

070521

Strength

i) Back Squat 3×3 @ ~70-80% 1RM

ii) Push Press 3×3 @ ~70-80% 1RM

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

063021

MetCon

2 Rounds For Time of:

250m Row

25 Hang DB Clean & Jerk – R (35/50#)

250m Row

25 Hang DB Clean & Jerk – L (35/50#)

250m Row

25 SA DB Front Squat – R (35/50#)

250m Row

25 SA DB Front Squat – L (35/50#)

250m Row

25 SA DB Split Squat Thruster – R (35/50#)

250m Row

25 SA DB Split Squat Thruster – L (35/50#)

062921

Strength

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

MetCon

21-15-9 For Time of:

T2B

KB Swings (1.5/2 Pood)

062821

Lift

5 Sets (Ascending Weight) of:

Front Squat (2) + Split Jerk

MetCon

2 Rounds For MAX REPS of:

4 Minute AMRAP

5 Pullups

10 Pushups

15 Air Squats

Immediately Into…

6 Minute AMRAP of:

12 Box Hops (20/24″)

6 Thrusters (65/95#)

6 Bar Facing Burpees

*2 Minutes Rest Between Rounds*

062621

Strength

Back Squat 10-10-10-10 (Ascending)

Lift

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

062521

MetCon

i) 5 Rounds of:

2 Minute AMRAP:

3 S2OH (75/115#)

3 HR Pushups

-1 Minute Rest-

ii) 4 Rounds of:

3 Minute AMRAP of:

5 Power Cleans (75/115#)

5 Calories Assault Bike

-1 Minute Rest-

iii) 3 Rounds of:

4 Minute AMRAP of:

7 Thrusters (75/115#)

14 Double Unders

-1 Minute Rest-

062421

Odd Objects

i) 400m Empty Sled Pull w/ Farmer Carry

ii) 400m Weighted Wheel Barrow Push

iii) 400m Tire Roll

iv) EMOTM 8 Minutes of:

30s Battle Rope Slams

Accessory (Core)

i) 5 Sets of:

60s Weighted Plank

60s MAX Reps Situps

60s Rest

062321

MetCon

For Time:

Buy In: 60 Wall Balls (W:14/9 M: 20#/10′)

33-27-21-15 of:

Calorie Row

SDHP (65/95#)

Bent Over Rows (65/95#)

Cash Out: 60 Wall Balls (W: 14/9 M: 20#/10′)

062221

Lift

Power Clean 5-5-3-3 (Ascending)

MetCon

8 Rounds For Time of:

12 Deadlifts (105/155#)

6 Burpee Box Hops (20/24″)

062121

Strength (Muscular Endurance)

EMOTM 10 Minutes of:

10-15 Back Squats (55/75#)

MetCon

2 Rounds For Time of:

400m Run

40 HSPU

200m Run

40 SA DB Snatch (35/50#)

061921

Strength

Deadlift 5-5-5-5 (Ascending)

Lift

i) Snatch 3-3-3-3 (Ascending)

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

061821

MetCon

50 Bench Press (Empty Bar)

10 Burpees

50 Front Squats (Empty Bar)

10 Burpees

50 SA DB Chest Press – L (35/50#)

10 Burpees

50 SA DB Front Squat – L (35/50#)

10 Burpees

50 SA DB Chest Press – R (35/50#)

10 Burpees

50 SA DB Front Squat – R (35/50#)

10 Burpees

50 Bench Press (Empty Bar)

10 Burpees

50 Front Squats (Empty Bar)

10 Burpees

061721

Lift

EMOTM 15 Minutes of:

High Hang Squat Clean (2) + Jerk (2)

MetCon

5 Rounds of:

6 Calories Assault Bike

12 KB Swings (.5/1 Pood)

24 Double Unders

-2 Minutes Rest-

*Score = Slowest Round*

061621

MetCon

5 Rounds For Time of:

500m Row

30 Hang Muscle Snatch (Empty Bar)

30 Box Hops (16/20″)

061521

Strength (Muscular Endurance)

EMOTM 10 Minutes of:

15 Strict Press

MetCon

17 Minute AMRAP of:

200m Run

8 Wall Balls (W: 14/9 M: 20#/10′)

052121

MetCon

Part A – Back

15 Minute AMRAP of:

15 SA DB Chest Press – L

10 Weighted Box Overs – L

5 Suitcase DL Burpees – L

15 SA DB Chest Press – R

10 Weighted Box Overs -R

5 Suitcase DL Burpees -R

Part B – Front

15 Minute AMRAP of:

50 Thrusters (Bar)

50 SDHP (Bar)

50 Tuck Jumps

30 Thrusters (Bar)

30 SDHP (Bar)

30 Tuck Jumps

10 Thrusters (Bar)

10 SDHP (Bar)

10 Tuck Jumps

052021

Odd Objects

i) For Time:

1km Sandbag Run

ii) 6 Sets (Ascending Weight) of:

100′ Sled Push

-2 Minutes Rest-

iii) 6 Sets of:

30s Sledge Hammer Strikes – L

30s Sledge Hammer Strikes – R

30s Rest

Gymnastics

EMOTM 12 Minutes of:

Odd: 14 Pistol Squats (Speed – Alternate Legs Each Minute)

Even: 25/Side Pike Over Pylon

051921

Part A (Running Intervals – Front)

4 Sets of:

250m Run/Sprint

-3 Minute Rest-

Part B (Back)

3 Rounds For Time of:

30 KB Swings (1/1.5 Pood)

10 Hang Power Snatch (65/95#)

051821

Lift

5 Sets (Ascending Weight) of:

Clean (Power OR Squat) + Jerk (3)

MetCon

21-15-9 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

HSPU

V-Ups

051521

Strength

On Every 2nd Minute For 12 Minutes Perform:

[1 Thruster + 10s OH Hold] x6 (65/95#)

MetCon

As A Group Perform 1200 Calories ACCUMULATED On Any Cardio Machine

*On Every 2nd Minute Perform 5 Burpees*

051421

Strength

5 Sets For MAX Reps of:

30s MAX Front Squats (75/115#)

30s MAX Back Squats (75/115#)

-120s Rest-

MetCon

15 Minute AMRAP of:

12 SA Hang DB Snatch – L (35/50#)

12 SA DB Bent Row – L (35/50#)

12/Side Lateral DB Jump Overs

12 SA Hang DB Snatch – R (35/50#)

12 SA DB Bent Row – R (35/50#)

12/Side Lateral DB Jump Overs

051321

Lift

i) EMOTM 12 Minutes of:

3 High Hang Snatch

ii) EMOTM 6 Minutes of:

5 SPEED Snatch Drops

Odd Objects

i) For Time:

400m Farmer Carry (2×35#/2×50#)

ii) 5 Sets of:

30s MAX Tire Flips

-60s Rest-

051221

MetCon

Part A (Running Intervals – Front)

On Every 3rd Minute For 18 Minutes Perform:

Sprint 150m

Part B (Back)

3 Rounds For Time of:

50 Wall Balls (W; 14/9 M: 20#/10′)

10 Clean & Jerks (95/135#)

050821

Olympic Lifting (2 Hours)

Part A – Snatch (45 Minutes)

i) EMOTM 8 Minutes of (Bar):

Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance

ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)

iii) Snatch Pull 3-3-3-3 (Ascending)

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

Part B – Clean & Jerk (45 Minutes)

i) EMOTM 8 Minutes of (Bar): 

Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk

ii) Clean Pull 3-3-3-3 (Ascending)

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

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

Part C – Accessory (15 Minutes)

i) Back Squat 5-5-5 (Ascending – Large Jumps)

ii) Seated Box Hops 5-5-5 (Ascending)

050721

Strength

i) 4 Sets of:

30s MAX REPS Strict Press (55/75#)

90s Rest

ii) 4 Sets of:

30s MAX REPS Lateral Raise (Athlete Choice)

90s Rest

MetCon

22 Minute AMRAP of:

200m Run

9 T2B

6 Pistol Squats

3 Wall Walks

050621

Plyometrics

i) Ladder Drills + Directional Change Sprints – Coach Led

ii) Superset 4 Sets of:

5 Depth Tuck Jumps

5 Depth Broad Jumps

5 Depth Broad Tuck Jumps

v) MAX Distance Broad Jump 5×1

vi) MAX Distance Single Leg Broad Jumps 3×1 (Per Leg)

MetCon

5 Minute AMRAP of:

MAX Reps Double Unders

050521

MetCon

20 Rounds For Time of:

4 HSPU

6 KB Swings (1.5/2 Pood)

8 Goblet Reverse Lunges (1.5/2 Pood)

Accessory (Core)

EMOTM 8 Minutes of:

20-30s Hanging L-Sit Hold

050421

Lift

Hang Power Snatch 5-5-3-3 (Ascending)

MetCon

Rowing Intervals (Last Week)

1000m Row

4 Minute Rest

1000m Row

4 Minute Rest

1000m Row

4 Minute Rest

2000m Row

050321

Strength

Front Squat 3×10 @ 65%

MetCon

4 Rounds For MAX Reps of:

30s Pullups

60s Thrusters (55/75#)

90s Burpees

120s Calories Assault Bike

050121

Olympic Lifting (2 Hours)

Part A – Snatch (45 Minutes)

i) EMOTM 8 Minutes of (Bar):

Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance

ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)

iii) Snatch Pull 3-3-3-3 (Ascending)

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

Part B – Clean & Jerk (45 Minutes)

i) EMOTM 8 Minutes of (Bar): 

Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk

ii) Clean Pull 3-3-3-3 (Ascending)

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

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

Part C – Accessory (15 Minutes)

i) Back Squat 5-5-5 (Ascending – Large Jumps)

ii) Seated Box Hops 5-5-5 (Ascending)

043021

Strength (Muscular Endurance)

4 Sets of:

30s MAX REPS Push Press (75/115#)

90s Rest

MetCon

i) 15 Minute AMRAP of:

80 Double Unders

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

20 Lateral Burpee Over DB

ii) For Time:

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

042921

Lift

4 Sets (Ascending Weight) of:

TnG Snatch Grip DL (3) + TnG Snatch (3) + OH Squat (3)

Gymnastics

i) EMOTM 7 Minutes of:

2-5 RMU/20-30s RMU Drills

ii) EMOTM 7 Minutes of:

2-5 Strict HSPU/20-30s Strict HSPU Drills

042821

MetCon

3 Rounds For Time of:

800m Run

42 Wall Balls (W:14/9 M: 20#/10′)

8 Deadlifts (225/315#)

[40 Minute Time Cap]

042721

Lift

Hang Power Clean 5-5-3-3 (Ascending)

MetCon

On Every 5th Minute For 4 Sets Perform:

500m Row SPRINT

Accessory

Partner 30′ Shuttle Sprints – Coach Led

042621

Strength

Back Squat 10 @ 55%, 10 @ 65%, 10 @ 75%

MetCon

21-15-9 For Time of:

OH Squats (75/115#)

Ring Dips

DBL DB/KB Deadlift (50/70#)

042421

Olympic Lifting (2 Hours)

Part A – Snatch (45 Minutes)

i) EMOTM 8 Minutes of (Bar):

Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance

ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)

iii) Snatch Pull 3-3-3-3 (Ascending)

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

Part B – Clean & Jerk (45 Minutes)

i) EMOTM 8 Minutes of (Bar): 

Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk

ii) Clean Pull 3-3-3-3 (Ascending)

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

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

Part C – Accessory (15 Minutes)

i) Back Squat 5-5-5 (Ascending – Large Jumps)

ii) Seated Box Hops 5-5-5 (Ascending)

042321

Strength

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

MetCon

20 Minute AMRAP of:

4 SA Alternating DB Snatch (50/70#)

6 T2B

24 Double Unders

042221

Strength

i) TnG Push Press 10-10-10 (Ascending)

ii) Superset 3 Sets of:

12 T-Raises

12 Seated Bent Over Flies

Plyometrics

“Aumell Drill”

-8 Sets

-60s Between Sets

Gymnastics

EMOTM 8 Minutes of:

Odd: 12 Pistol Squats (Speed)

Even: 30′ Handstand Walk/20s HSW Practice

042021

MetCon

For Time:

400m Run

30 Thrusters (75/115#)

30 Pullups

400m Run

20 Thrusters (95/135#)

20 CTB Pullups

400m Run

10 Thrusters (105/155#)

10 BMU

041921

Strength

Front Squat 3×10 @ 60%

MetCon

3 Rounds For Time of:

15 HSPU

12 Squat Cleans (105/155#)

9 Bar Facing Burpees

041721

Part A – Snatch (45 Minutes)

i) EMOTM 8 Minutes of (Bar):

Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance

ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)

iii) Snatch Pull 3-3-3-3 (Ascending)

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

Part B – Clean & Jerk (45 Minutes)

i) EMOTM 8 Minutes of (Bar): 

Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk

ii) Clean Pull 3-3-3-3 (Ascending)

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

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

Part C – Accessory (15 Minutes)

i) Back Squat 5-5-5 (Ascending – Large Jumps)

ii) Seated Box Hops 5-5-5 (Ascending)

041621

Strength

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

MetCon

For Time:

75 Calories SE

60 SA DB Chest Press – R (35/50#)

45 T2B

60 SA DB Chest Press – L (35/50#)

75 Calories SE

041521

Strength

i) Deadlift 10 @ 50%, 10 @ 60%, 10 @ 70%

ii) Superset 3 Sets of:

10 Good Mornings (Ascending)

15 Reverse Hypers

20 DB Shrugs (Ascending)

Accessory (Core)

EMOTM 8 Minutes of:

20s Hanging Leg Bicycle

041421

MetCon

i) 5 Rounds of:

5 Burpees

3 x 25′ Shuttle Sprints

5 Burpees

3 x 25′ Shuttle Sprints

-2 Minutes Rest-

ii) 5 Rounds of:

5 Calories AB

10 Tuck Jumps

5 Calories AB

10 Tuck Jumps

-2 Minutes Rest-

iii) 5 Rounds of:

60s MAX REPS Rope Climbs

-2 Minutes Rest-

*Score = Slowest Round/Lowest Amount Of Climbs*

041321

Lift

TnG Power Clean 2-2-2-2-2 (Ascending)

MetCon

“Helen Wannabe”

3 Rounds For Time of:

500m Row

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

8 CTB Pullups

041221

Strength

Back Squat 10 @ 50%, 10 @ 60%, 10 @ 70%

MetCon

For Time

21 Hang Power Snatch (65/95#)

50 Double Unders

15 Hang Power Snatch (65/95#)

50 Double Unders

9 Hang Power Snatch (65/95#)

50 Double Unders

15 OH Squats (65/95#)

30 Double Unders

12 OH Squats (65/95#)

30 Double Unders

9 OH Squats (65/95#)

30 Double Unders

041021

Olympic Lifting (2 Hours)

Part A – Snatch (45 Minutes)

i) EMOTM 8 Minutes of (Bar):

Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance

ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)

iii) Snatch Pull 3-3-3-3 (Ascending)

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

Part B – Clean & Jerk (45 Minutes)

i) EMOTM 8 Minutes of (Bar):

Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk

ii) Clean Pull 3-3-3-3 (Ascending)

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

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

Part C – Accessory (15 Minutes)

i) Back Squat 5-5-5 (Ascending – Large Jumps)

ii) Seated Box Hops 5-5-5 (Ascending)

040921

Strength

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

*After Each Set Perform 12 Plate FULL Front Raises*

MetCon

12 Bar Facing Burpees For Time (90s Cap – ALL OUT!!!)

-Rest 2 Minutes-

MAX Unbroken Reps HSPU (90s Cap – ALL OUT!!!)

-Rest 2 Minutes-

21-15-9 of:

Bar Facing Burpees

Handstand Pushups

*Score = Time/Reps/Time, Respectively*

040821

Lift (Technique)

EMOTM 8 Minutes of:

High Hang Power Snatch (2) + Snatch Balance (2)

MetCon

5 Rounds For Time of:

400m Run

21 Box Overs (20/24″)

15 V-Ups

9 Pullups

040721

Gymnastics

EMOTM 18 Minutes of:

Min 1: 3 RMU/RMU Practice

Min 2: 12 Pistol Squats

Min 3: 25′ HSW/30s HSW Practice

*Repeat 6 Times*

MetCon

16 Minute AMRAP of:

120 Calorie AB/SE/Row

60 Medicine Ball Cleans (14/20#)

30 RIng Dips

040621

Strength

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

*12 Sunshine Raises After Each Set*

MetCon

10 Minute AMRAP of:

6 T2B

1 Power Clean (125/185#)

6 T2B

2 Power Cleans (125/185#)

6 T2B

3 Power Cleans (125/185#)

Etc…

040321

Lift

i) Hang Muscle Snatch 3-3-2-2 (Ascending)

ii) Hang Power Snatch 3-3-2-2 (Ascending)

iii) Hang Squat Snatch 3-3-2-2 (Ascending)

Strength

Establish A 10RM of:

Bench Press {5-5-3-3-10-10}

MetCon

“The Chief”

5 Rounds For MAX REPS of:

3 Minute AMRAP of:

3 Power Cleans (95/135#)

6 Pushups

9 Air Squats

-1 Minute Rest Between Rounds-

► Continue Where You Left Off From Previous Round

040121

MetCon

In Teams of 2 Complete:

40 Rounds For Time of:

1 Rope Climb

3 Box Hops (24/30″)

5 Power Snatches (65/95#)

► While Partner 1 Works, Partner 2 Rides Assault Bike

► Score = Time & Calories Assault Bike

033121

Strength

i) Superset 5 Sets (Ascending Weights} of:

8 Bent Over Rows

8/Side SA Lawnmowers

4 Wide Grip Strict Pullups

4 Strict Chinups

ii) 4 Sets of:

20s MAX Plate Leg Extensions

10s Extension Hold

30s Rest

iii) 4 Sets of:

20s MAX DB OR Banded Hamstring Curls

10s Extension Hold

30s Rest

MetCon

7 Minute AMRAP of:

6 KB Swings (1/1.5 Pood)

25′ Bear Crawl

033021

Lift

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

MetCon

In Teams Of 2 Complete For Time:

80 Hang DB Clean & Jerk (50/70# – Shared)

100 Double Unders (Each)

60 Goblet Squats (50/70# – Shared)

100 Double Unders (Each)

40 Burpee Deadlifts (2×35/2×50# – Shared)

100 Double Unders (Each)

20 Turkish Getups (35/50# – Shared)

100 Double Unders (Each)

032921

Strength

Front Squat 3-3-3-1-1-1 (Ascending)

MetCon

6 Rounds For Time of:

10 Deadlifts (155/225#)

10 HSPU

032721

Lift

EMOTM 12 Minutes of:

Even: Tall Squat Snatch (5)

Odd: 30s HSW/HS Hold Practice

MetCon

5 Minute AMRAP of:

60/70 Calorie Row

MAX Situps

-1 Minute Rest-

5 Minute AMRAP of:

50/60 Calorie Ski Erg

MAX Situps

-1 Minute Rest-

5 Minute AMRAP of:

40/50 Calorie AB

MAX Situps

*Score = Situps*

032621

Strength

Bench Press

3-3-3-1-1-1 (Ascending)

*Perform 8 Ring Pushups AFTER Each Set*

MetCon

CrossFit Games Open 21.3 & 21.4 (Click To View)

CFG Open 21.3

For Time:

15 Front Squats (65/95#)

30 T2B

15 Thrusters (65/95#)

-Rest 1 Minute-

15 Front Squats (65/95#)

30 CTB Pullups

15 Thrusters (65/95#)

-Rest 1 Minute-

15 Front Squats (65/95#)

30 BMU

15 Thrusters (65/95#)

[15 Minute Time Cap]

►Workout 21.4 Starts Immediately Upon Completing Or Reaching The Time Cap For 21.3

CFG Open 21.4

For Max Load:

Deadlift

Clean

Hang Clean

Jerk

[7 Minute Time Cap]

032521

Strength

i) Deadlift 3-3-3-1-1-1 (Ascending)

ii) Good Mornings 5-5-5 (Ascending)

iii) Seated Box Hops 5-5-5 (Ascending Height)

032421

For Time:

5000m Row

50 Weighted Box Overs (W: 2×35#/20″ M: 2×50#/24″)

032321

Lift

Clean & Jerk

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

MetCon

EMOTM 10 Minutes of:

6 Thrusters (65/95#)

6 Pullups

032221

Strength

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

*After Each Set Perform 8/Side Bent Over KB Rows*

MetCon

12 Minute AMRAP of:

80 Wall Balls (W: 14/9 M: 20#/10′)

40 T2B

032021

MetCon

Drop Ladder 10-1 For Time of:

Calories Assault Bike

Deadlifts (95/135#)

Calories Ski Erg

Bench Press (95/135#)

Calories Rowing

Back Squat (95/135#)

Accessory (Core)

5 Sets of:

30s Weighted Plank

60s Rest

031921

Strength

On Every 3rd Minute For 15 Minutes Perform:

3-5 Thrusters (125/185#)

MetCon

CrossFit Games Open 21.2 (Click To View)

For Time:

10 DB Snatches (35/50#)

15 Burpee Box Overs (20/24″)

20 DB Snatches (35/50#)

15 Burpee Box Overs (20/24″)

30 DB Snatches (35/50#)

15 Burpees Box Overs (20/24″)

40 DB Snatches (35/50#)

15 Burpee Box Overs (20/24″)

50 DB Snatches (35/50#)

15 Burpee Box Overs (20/24″)

[20 Minute Time Cap]

031821

Lift

Build To A Heavy Single of:

Squat Snatch + Power Snatch + Snatch Balance

MetCon

16 Minute AMRAP of:

3 Bar Muscle Ups

6 Power Snatches (75/115#)

9 Bar Facing Burpees

031721

MetCon

“Lucky Charms”

For Time:

BUY IN: 2021m Row

3 Rounds For Time of:

17 KB Swings (1.5/2 Pood)

17 KB Goblet Squats (1.5/2Pood)

17 KB SDHP (1.5/2 Pood)

CASHOUT: 2021m Row

031621

Lift

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

MetCon

For Time:

5 Power Cleans (105/155#)

5 Hang Squat Cleans (105/155#)

4 Power Cleans (125/185#)

4 Hang Squat Cleans (125/185#)

3 Power Cleans (145/205#)

3 Hang Squat Cleans (145/205#)

2 Power Cleans (155/225#)

2 Hang Squat Cleans (155/225#)

1 Power Clean (165/245#)

1 Hang Squat Clean (165/245#)

031521

Strength

Front Squat 6-6-4-4-2-2 (Ascending)

*After Each Set Perform 8 Seated DB Arnold Press*

MetCon

46-34-22 For Time of:

SA Alternate DB Snatch (35/50#)

Air Squats

031321

MetCon

For Time:

25 Burpees

100 Calorie Row

25 Burpees

100 Calorie AB

25 Burpees

100 Calorie SE

25 Burpees

031221

Strength

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

Bicep Curls 6-6-4-4-2-2 (Ascending)

MetCon

CFG Open 21.1

For Time:

1 Wall Walk

10 Double Unders

3 Wall Walk

30 Double Unders

6 Wall Walk

60 Double Unders

9 Wall Walk

90 Double Unders

12 Wall Walk

120 Double Unders

15 Wall Walk

150 Double Unders

18 Wall Walk

180 Double Unders

21 Wall Walk

210 Double Unders

[15 Minute Time Cap]

031121

Strength

Push Press 6-6-4-4-2-2 (Ascending)

MetCon

10 Minute AMRAP of:

75 Double Unders

30 DB Deadlifts (2×35/50#)

75 Double Unders

30 DB Power Cleans (2×35/50#)

75 Double Unders

30 DB Devils Press (2×35/50#)

031021

MetCon

7 Rounds of:

6 Calories Assault Bike

6 Shuttle Sprints (20′)

8 Pullups

8 Shuttle Sprints (20′)

10 Jump & Touch (6″/10″)

10 Shuttle Sprints

-3 Minutes Rest-

*Score = Slowest Round*

Accessory (Core)

EMOTM 8 Minutes of:

Odd: 20/Side Wide Leg Pike Over Pylon

Even: 10/Side Hanging Leg Lift Over Bench

030921

Lift

Build To A Heavy Single of:

Squat Clean + Power Clean + Push Jerk

MetCon

3 Rounds For Time of:

8 Deadlifts (95/135#)

8 HR Pushups

8 Snatches (95/135#)

8 Ring Dips

8 OH Squats (95/135#)

8 HSPU

030821

Strength

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

MetCon

4 Rounds of

60s Wall Balls (W: 14/9 M: 20#/10′)

60s Calories Ski Erg

60s T2B

111120

Strength

Deadlift

3×10 @ 40%

2×8 @ 45%

1×6 @ 50%

MetCon

“DT”

5 Rounds For Time of:

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerk (105/155#)

111020

Lift

i) Power Clean 4×3 @ 60%

ii) [Clean + Jerk (2)] 4×1 @ 65%

MetCon

6 Rounds For Time of:

14 Calorie Row

14 Wall Balls (W: 14/9 M: 20#/10′)

110920

Strength

i) Back Squat 5×7 @ 50%

ii) Strict Press 3×7 @ 50%

MetCon

3 Rounds For Time of:

15 KB Swings (1.5/2Pood)

15 Ring Dips

110720

MetCon

For Time of:

50 Thrusters (Bar)

50 Calories Row/SE

15 HR Pushups

50 Front Squats (Bar)

50 Calories Row/SE

15 HR Pushups

50 Push Press (Bar)

50 Calories Row/SE

15 HR Pushups

110620

Strength

Incline Bench Press 8-8-8-4-4-4 (Ascending)

*After Each Set Perform 15 Bent Over Flies (Light)*

MetCon

3 Rounds For Time of:

4 Bar Muscle Ups

8 Devils Press (35/50#)

12 T2B

16 Wall Balls (W: 14/9 M: 20#/10′)

110520

Lift

Snatch 6×2 @ 75%

Strength

Back Squat 3×5 @ 75%

110420

Strength

Deadlift

4×10 @ 50%

3×10 @ 55%

2×10 @ 60%

MetCon

4 Rounds For Time of:

200m Run OR 250m Row

20 Lateral Box Overs  (16/20″)

10 Deficit HSPU

110320

Lift

i) Power Clean 5×4 @ 75%

ii) [Clean + Jerk (2)] 5×1 @ 80%

110220

Strength

i) Back Squat 10×10 @ 60%

ii) Strict Press 5×10 @ 60%

103120

MetCon

“Hallowod”

For Time:

10 Burpees

31 Russian KB Swings (1.5/2 Pood)

10 Burpees

31 KB Step Ups (20/24″ 1.5/2 Pood)

10 Burpees

31 Push Press (55/75#)

10 Burpees

31 Ring Dips

10 Burpees

31 Wall Balls (W: 14/9 M: 20#/10′)

10 Burpees

31 Med Ball Situps (14/20#)

1031m Row

103020

Strength

i) Tempo SA DB Decline Chest Press (3s ↓, 1s Bottom Hold, Explode ↑) 4×5

ii) Floor Press 4×8 (Ascending)

MetCon

For Time:

Buy In: 50 Calories Assault Bike

100 Double Unders

50/Side SA DB Bent Over Row

100 Double Unders

50 Pullups

Cash Out: 50 Calories Ski Erg

102920

Lift

Snatch 6×2 @ 72.5%

Strength

Back Squat 3×5 @ 72.5%

102820

Strength

Deadlift

4×10 @ 45%

3×10 @ 50%

2×10 @ 55%

MetCon

3 Rounds For Time of:

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

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

12 HR Pushups

9 Box Hops (24/30″)

102720

Lift

i) Power Clean 5×4 @ 72.5%

ii [Clean + Jerk (2)] 5×1 @ 77.5%

102620

Strength

i) Back Squat 10×10 @ 55%

ii) Strict Press 5×10 @ 57.5%

102420

For Time:

Buy In: 1500m Row

5 Rounds of:

27 Double Unders

21 Calorie Row

15 Wall Balls (W: 14/9 M: 20#/10′)

9 DB Power Cleans (35/50#)

Cash Out: 1500m Row

102320

Strength

Superset 5 Sets (Ascending Weight) of:

6 Tempo Bench Press (3s ↓, 1s Bottom Hold, Explode ↑)

6 Bent Over Row

MetCon

6 Rounds For Time of:

7 Calories Assault Bike

7 T2B

7 SA DB Thrusters – L (35/50#)

7 SA DB Thrusters – R (35/50#)

60s Rest

102220

Lift

Snatch 6×2 @ 70%

Strength

Back Squat 3×5 @ 70%

102120

Strength

Deadlift

4×10 @ 40%

3×10 @ 45%

2×10 @ 50%

MetCon

For Time:

40 Burpee Box Overs (20/24″)

30 HSPU

20 CTB Pullups

102020

Lift

i) Power Clean 5×4 @ 70%

ii) [Power Clean + Jerk (2)] 5×1 @ 75%

101920

Strength

i) Back Squat 10×10 @ 50%

ii) Strict Press 5×10 @ 55%

101720

MetCon

For Time:

50 Back Squats (95/135#)

20 Double Unders

40 Deadlifts (95/135#)

40 Double Unders

30 S2OH (95/135#)

60 Double Unders

20 Hang Power Clean (95/135#)

80 Double Unders

10 Clean & Jerk (95/135#)

100 Double Unders

Accessory (Core)

“Tabata Mashup”

Ab Bicycle

Toe Touches

Corkscrew Leg Lifts

Side Plank Reachthroughs (Switch Sides Each Round)

101620

Lift

Snatch 1RM

101520

Strength

Strict Press 3RM

Gymanstics

EMOTM 12 Minutes of:

Odd: 20-40′ HSW/20-30s HSW Practice (Drills)

Even: 3-5 BMUs/20-30s BMU Practice (Drills)

Accessory

Group Stretch (Full Body)

101420

MetCon

i) 7 Rounds For Time of:

250m Row

8 Front Squats (65/95#)

ii) 5 Rounds For Time of:

12 Calories Assault Bike

12 Pistols

iii) 3 Sets of:

60s MAX EFFORT Ski Erg

3 Minutes Rest

101320

Strength

Back Squat 5RM

MetCon

8 Minute AMRAP of:

8 Power Cleans (95/135#)

8 HR Pushups

101220

MetCon

“The Thanksgiving Workout”

For Time:

50 Air Squats

10 Burpees

40 Situps

10 Burpees

30 Lunges

10 Burpees

20 KB Swings (1/1.5 Pood)

10 Burpees

5 Wall Walks

10 Burpees

20 KB Swings (1/1.5 Pood)

10 Burpees

30 Lunges

10 Burpees

40 Situps

10 Burpees

50 Air Squats

101020

MetCon

10 Rounds For Time of:

12 Wall Balls (W: 14/9 M: 20#/10′)

10 Box Hops (20/24″)

8 V-Ups

Gymnastics

EMOTM 10 Minutes of:

Odd: 30s Freestanding Handstand/Headstand Practice

Even: 10 Weighted Pistols (Athlete Choice)

100920

Lift

Clean & Jerk 1RM

100820

Accessory (Shoulder/Hip Health)

Shoulders

Superset 3 Sets of:

12 Lateral Raises

12 Front Raises

12 Sunshine Raises

12 Banded Pull Aparts

12 Banded OH Pull Aparts

12 Banded Face Pulls

60s Elevated Puppy Dog Stretch

60s/Side Banded Tricep Stetch

Hips

Superset 3 Sets of:

15/Side Donkey Kick

15/Side Hydrants

15/Side Side Leg Lifts

15/Side Inner Leg Lifts

60s/Side Pigeon

60s/Side Couch Stretch

100720

Strength

Bent Over Row 4×6 (Ascending)

*After Each Set Perform 3-5 STRICT Chinups*

MetCon

For Time:

500m Row

18 T2B

500m Row

18 KB Swings (1.5/2 Pood)

500m Row

18 Pullups

500m Row

18 KB SDHP (1.5/2 Pood)

500m Row

100620

Strength

Deadlift 5RM

MetCon

5 Minute AMRAP of:

5 Burpees To Target

5 HSPU

100520

Strength

i) Front Squat 4×10 (Ascending)

ii) Push Press 4×3 (Ascending)

MetCon

2 Rounds For Time of:

100 Double Unders

15 SA DB S2OH – R (50/70#)

15 SA DB S2OH – L (50/70#)

100320

MetCon

For Time:

45 Thrusters (Bar)

30 Thrusters (65/95#)

15 Thrusters (95/135#)

5 Squat Clean Thrusters (95/135#)

10 Squat Clean Thrusters (65/95#)

15 Squat Clean Thrusters (Bar)

Accessory

EMOTM 8 Minutes of:

20-30s Handstand Walk Practice/Freestand Handstand Practice

100220

Strength

Close Grip Bench Press 8-8-8-8 (Ascending)

MetCon

14 Minute AMRAP of:

75 Calories Assault Bike

60 Air Squats

45 KB Swings (.5/1 Pood)

30 T2B

15 Deadlifts (185/275#)

100120

Lift

Hang Snatch 2-2-2-2-2-2-2 (Ascending)

Strength

Tempo Lawnmowers (3s ↑, 1s Hold, 3s ↓) 4×5/Arm (Ascending)

093020

MetCon

i) For Time:

60 Calorie Row

1 Round of:

7 Ring Dips

7 CTB Pullups

40 Calorie Row

2 Rounds of:

7 Ring Dips

7 CTB Pullups

20 Calorie Row

3 Rounds of:

7 Ring Dips

7 CTB Pullups

ii) For Time:

125 S2OH (55/75#)

*On Every Minute Perform 5 Box Hops (20/24″)

092920

Lift

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

MetCon

[9-6-3] x2 For Time of:

Hang Power Cleans (125/185#)

Deficit HSPU

092820

Strength

Back Squat 4×10 (Ascending)

MetCon

On Every 3rd Minute For 21 Minutes:

16 Wall Balls (W: 14/9 M: 20#/10′)

8 Bar Facing Burpees

092620

MetCon

“The One Large”

50 Pullups

100 HR Pushups

200 Situps

300 Air Squats

200 Situps

100 HR Pushups

50 Pullups

092520

MetCon

For Time:

75 Double Unders

10 Snatches (75/115#)

5 Bar Muscle Ups

75 Double Unders

10 Snatches (95/135#)

5 Bar Muscle Ups

75 Double Unders

10 Snatches (105/155#)

5 Bar Muscle Ups

Accessory

6x45s Weighted Plank (Elbows – Ascending)

092420

i) Push Press 5-5-5-3-3-3 (Ascending)

ii) Bent Over Row (Supinated Grip) 8-8-8-8 (Ascending)

iii) Superset 4 Sets (Ascending Weight) of:

12-10-8-6 Lateral Raises

12-10-8-6 Front Raises

12-10-8-6 Seated Bent Over Flies

12-10-8-6 Bent Over Reverse Raises

092320

Lift

TnG Clean (Power OR Squat) 3-3-3-2-2-2-2 (Ascending)

MetCon

4 Sets of:

60s MAX EFFORT Assault Bike

3 Minutes Rest

092220

Strength

OH Squat [6-4-2] x3

MetCon

21-15-9 For Time of:

Squat Cleans (65/95#)

T2B

091920

MetCon

“The Cass”

In Teams of 2 Perform For Time:

100 Calories Assault Bike/SE/Row (Switch Every 25 Calories – Bar Hang)

150m Farmer Carry (Bar – Each)

100 KB Swings (35/50# – Switch Every 25 Swings – Wall Sit)

150m Farmer Carry (Bar – Each)

100 DB Hang Cleans (35/50# – Switch Every 25 Cleans – Bar Hang)

150m Farmer Carry (Bar – Each)

100 Ring Rows (Switch Every 25 Rows – Wall Sit)

150m Farmer Carry (Bar – Each)

100 Calories Assault Bike/SE/Row (Switch Every 25 Calories – Bar Hang)

091820

Strength

Bench Press 1RM

MetCon

5 Rounds For Time of:

9 Deadlifts (185/275#)

3 Ring Muscle Ups

091720

Lift

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

Gymnastics

EMOTM 8 Minutes of:

3-6 Deficit HSPU/PU (Increase Deficit As Needed)

091620

MetCon

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

Burpees

Calorie Row

ii) 75 Pullups

*On Every Minute [Starting @ 0:00] Perform 8 S2OH (55/75#)*

Accessory (Core)

EMOTM 12 Minutes of:

Odd: 12 Reverse Hypers

Even: 5 Med Ball Keg Toss (Outside – 20#/30#)

091520

Lift

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

MetCon

6 Sets of:

30s MAX EFFORT Assault Bike

120s Rest

091420

Strength

Front Squat [6-4-2] x3 (Ascending)

MetCon

9 Minute AMRAP of:

10 SA DB Snatch (50/70#)

35 Double Unders

091220

MetCon

Basic Fitness Testing!!!

-Work In Pairs Of 2

-Partner Judges/Scores Reps & Time

i) MAX Plank (Elbows – CAP 5 Minutes)

ii) MAX Chest To Deck Pushups 60s

iii) MAX Anchored Situps 60s

iv) MAX Air Squats 60s

v) MAX Broad Jump (5 Attempts)

vi) MAX Vertical Jump (5 Attempts)

vii) “RCSC Beep Test”

091120

Strength

10 Minutes To Establish:

Bench Press 3RM

MetCon

“9/11 Tribute”

For Time:

2001m Run/Row/SE/AB [1.3 Miles]

11 Box Jumps (24/30″”)

11 Thrusters (85/125#)

11 CTB Pullups

11 Power Cleans (115/175#)

11 HSPU

11 KB Swings (1.5/2 Pood)

11 T2B

11 Deadlifts (115/170#)

11 Push Jerks (75/110#)

2001m Run/Row/SE/AB [1.3 Miles] (MUST be different)

091020

MetCon

For Time:

2000m Row

100 Air Squats

1500m Row

75 Situps

1000m Row

50 Box Hops

500m Row

25 CTB Pullups

090920

Lift

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

MetCon

15-12-9 For Time of:

Thrusters (95/135#)

T2B

090820

Strength

Back Squat [6-4-2] x3 (Ascending)

MetCon

30-20-10 For Time of:

KB Swings (1/1.5 Pood)

HR Pushups

Calories Assault Bike

090720

MetCon

i) “Saved By The Barbell”

3 Rounds For MAX Reps of:

60s Burpees

60s Wall Balls (W: 14/9 M: 20#/10′)

60s Deadlifts (75/115#)

60s Med Ball Situps (14/20#)

60s Hang Power Cleans (75/115#)

60s Rest

ii) 21-15-9 For Time of:

Double Unders

Tuck Jumps

[90s Time Cap]

iii) “Bring Sally Up” – Back Squat (Bar)

090520

MetCon

In Teams of 2 Complete For Time:

2000m Row (Switch Every 250m)

200 Pushups – Shared

1500m Row (Switch Every 250m)

150 S2OH (55/75#) – Shared

1000m Row (Switch Every 250m)

100 Bench Dips – Shared

500m Row (Switch Every 250m)

50 Burpees – Shared

400m OH Plate Carry (25/45#) – EACH

Accessory

Weighted Plank 5x30s (Ascending Weight – HEAVY)

090420

Strength

Bench Press 5RM

MetCon

“Nancy”

5 Rounds For Time of:

400m Run

15 OH Squats (65/95#)

090320

Strength

i) Deadlift 8×3 (Ascending)

ii) Seated Strict Press 4×3 (Ascending)

Plyometrics

Ladder Drills MAX Effort

[2 Sets/Drill x 7 Drills]

090220

MetCon

10 Rounds For Time of:

8 HSPU

8 SA KB Snatch – L (.5/1 Pood – 25/35#)

8 SA KB Snatch – R (.5/1 Pood- 25/35#)

8 V-Ups

50′ Bear Crawl

ii) 8 Sets of:

20s MAX EFFORT Assault Bike

60s Rest

090120

Lift

Power Clean (2) + Squat Clean Thruster 6×1 (Ascending)

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

083120

Strength

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

MetCon

6 Rounds For Time of:

8 Hang Power Clean (105/155#)

8 BF Burpees

082920

MetCon

In Teams of 2 Complete:

0:00-10:00

Establish 2RM Clean (Each)

10:00-20:00

For Time:

100 T2B

*Partner 1 Holds Plank (Elbows) While Partner 2 Works*

20:00-40:00

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

*Alternating Rounds Per Partner*

082820

MetCon

For Time:

50 Calories Ski Erg

50 SA DB Chest Press (35/50#) – R

50 SA DB Chest Press (35/50#) – L

150 Double Unders

50 SA DB Bent Over Row (35/50#) – R

50 SA DB Bent Over Row (35/50#) – L

50 Calories Ski Erg

Gymnastics

Freestanding Handstand Practice – 10 Minutes

082720

Strength

i) OH Walking Lunge Steps 5×10 (Ascending)

ii) Seated SA Arnold Press w/ OH Hold 4×8/Side

Plyometrics

10 Sets of:

Clip Pick Up (8 Clips – Semicircle)

082620

MetCon

i) 3 Rounds For Time:

2 Rounds of:

9 Deadlifts (65/95#)

6 Power Snatch (65/95#)

3 OH Squats (65/95)

2 Rounds of:

5 HSPU

10 Pistols

15 Pullups

ii) 6 Sets of:

100m Row Sprint

60s Rest

082520

Lift

EMOTM 10 Minutes of:

3-Position Snatch

MetCon

5 Rounds For Time of:

5 Box Over Burpees (20/24″)

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

5 Box Over Burpees (20/24″)

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

082420

Strength

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

MetCon

21-15-9 For Time of:

Calories Assault Bike

KB Swings (1.5/2 Pood)

082220

MetCon – 431 WOD!!!

Complete For Time:

“Portage”

1000′ OH Lunge Walk (25/45#)

Accessory

Partner Shuttle Sprints 1-2-3-4-5-4-3-2-1

082120

MetCon

4 Rounds For Time of:

200m Run

15 Power Cleans (75/115#)

5 Ring Muscle Ups

Gymnastics

EMOTM 12 Minutes of:

Odd: 30′ HSW

Even: 20/Side Pike Over Pylon (Wide Leg)

*Repeat 6 Times*

082020

Strength

i) Snatch Grip Deadlift 5-5-3-3-1-1 (Ascending)

ii) Negative Chinups 5×2 (5-10s Negative)

MetCon (Muscular Endurance)

3 Rounds of:

90s MAX HR Pushups

90s Rest

081920

MetCon

10 Rounds of:

5 Straight Arm Burpees

5×30′ Shuttle Sprint

10 SA Alternating Hang DB Snatch (35/50#)

5×30′ Shuttle Sprint

15 Tuck Jumps

5×30′ Shuttle Sprint

-3 Minute Rest-

081820

Lift

EMOTM 10 Minutes of:

3-Position Clean

MetCon

For Time:

10 Deadlifts (155/225#)

10 T2B

8 Deadlifts (165/245#)

10 T2B

6 Deadlifts (185/275#)

10 T2B

4 Deadlifts (195/295#)

10 T2B

2 Deadlifts (205/315#)

10 T2B

1000m Row

081720

Strength

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

MetCon

EMOTM 10 Minutes of:

30 Double Unders

10 Wall Balls (W: 14/9 M: 20#/10′)

081520

MetCon

In Teams Of 2 Complete For Time:

“Filthy Fifty With A Twisty”

2 Rounds of:

50 Box Hops (20/24″)

50 Jumping Pullups

50 KB Swings (1/1.5 Pood)

50 Steps Walking Lunge

50 K2E

50 Push Press (Bar)

50 Good Mornings (Bar)

50 Thrusters (Bar)

50 Burpees

50 Double Unders

[Both Partners Work AT THE SAME TIME]

Accessory (Core)

4 Sets of:

15 Partner Leg Throwdowns

081420

MetCon

“Grace”

For Time:

30 Clean & Jerk (95/135#)

[9 Minute CAP]

Strength

6 Sets of:

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

60s Rest

30s MAX Reps Ring Pushups

60s Rest

081320

Lift

Hang Power Snatch 3-3-3 (Ascending)

MetCon

20 Minute AMRAP of:

100′ Lunge Walk

16 Box Hops (20/24″)

4 Bar Muscle Ups

081220

MetCon

i) “Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

ii) 8 Sets of:

250m Row

2 Minutes Rest

Gymnastics

10 Minutes Handstand Walk Practice

081120

Lift

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

MetCon

4 Rounds of:

60s Calories Assault Bike

60s DB Power Cleans (35/50#)

60s Lateral DB Burpees

60s Rest

081020

Strength

OH Squat [5-3-1] x3 (Ascending)

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

080820

MetCon

In Teams Of 2 Complete For Time:

100 Double Unders (Each)

150 Thrusters (55/75#) – Shared

75 Double Unders (Each)

125 Hang Power Cleans (65/95#) – Shared

50 Double Unders (Each)

100 Front Squats (75/115#) – Shared

25 Double Unders (Each)

75 Deadlifts (95/135#) – Shared

080720

Strength

Superset 4 Sets (Ascending Weight) of:

8 Tempo Barbell Shrugs

8 Tempo KB Upright Rows

8 Tempo KB Bent Over Rows 

8 Wide Grip Strict Pullups

MetCon

“Death By…”

KB Swings (.5/1 Pood)

Goblet Squats (.5/1 Pood)

*Increase 2 Reps Each Minute Until Failure Within The Minute*

080620

MetCon

i) 9 Minute AMRAP of:

40 SA DB Snatch (50/70#)

30 Bench Press (105/155#)

20 Burpee Box Overs (20/24″)

ii) 9 Minute AMRAP of:

40 Calories Assault Bike

30 SA DB OH Squats (35/50# – Switch Arms Every 5 Reps)

20 Ring Dips

Accessory

400m Farmer Carry (Switch Weights After 200m)

►Women: 1 Pood – L Arm/1.5 Pood – R Arm

►Men: 1.5 Pood – L Arm/2 Pood – R Arm

080520

Lift

EMOTM 10 Minutes of:

Snatch Pull (2) + Squat Snatch

MetCon

75 Wall Balls (W: 14/9 M: 20#/10′)

15 T2B

50 Wall Balls (W: 14/9 M: 20#/10′)

20 T2B

25 Wall Balls (W: 14/9 M: 20#/10′)

25 T2B

080420

Strength

Back Squat [5-3-1] x3 (Ascending)

MetCon

For Time

10 Snatches (65/95#)

8 Snatches (75/115#)

6 Snatches (95/135#)

4 Snatches (105/155#)

2 Snatches (125/185#)

800m Run

080320

MetCon

Buy In: 1000m Run

“Tabata Mashup”

(20s Work/10s Rest x8 – Circuit Style)

Pushups

Tricep Bench Dips

Plank Up Downs

Plank Jumps (Elbows)

Grasshoppers

Cash Out: 1000m Run

080120

MetCon

10 Rounds For Time of:

100m Run

10 Air Squats

10 Straight Arm Burpees

10 V-Ups

73120

Strength

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

MetCon

14 Minute AMRAP of:

6 SA DB Burpee Deadlift – L (35/50#)

6 SA DB Burpee Deadlift – R (35/50#)

8 SA DB Snatch – L (35/50#)

8 SA DB Snatch – R (35/50#)

10 SA DB Front Squat – L (35/50#)

10 SA DB Front Squat – R (35/50#)

073020

MetCon

i) 5 Sets of:

500m Row OR Ski Erg

3 Minutes Rest

ii) For Time:

50 HSPU

50 Pistol Squats

072920

Strength

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

*Immediately After Each Set Perform 10 DB Flies*

MetCon

3 Rounds For Time of:

75 Double Unders

15 Pullups

Accessory

400m KB/DB Farmer Carry (35/50# Per Arm)

072820

Lift

EMOTM 10 Minutes of:

Clean Pull (2) + Squat Clean (2)

MetCon

20 Rounds For Time of:

1 Burpee Ring Muscle Up

3 Box Hops (24/30″)

5 S2OH (95/135#)

072720

Strength

Front Squat [5-3-1] x3 (Ascending)

MetCon

For Time:

10 Cleans (105/155#)

8 Cleans (125/185#)

6 Cleans (145/205#)

4 Cleans (155/225#)

2 Cleans  (165/245#)

800m Run

072520

MetCon

In Teams Of 2 Complete For Time:

100 Burpees (Switch Every 5 Reps)

-400m Run w/ Bar-

80 Wall Balls (W: 14/9 M: 20#/10′- Switch Every 10 Reps)

-400m Run w /Bar-

60 Weighted Situps (Switch Every 5 Reps)

-400m Run w/ Bar-

40 Med Ball Cleans (14/20# – Switch Every 10 Reps)

-400m Run w/ Bar-

20 Wall Walks (Switch Every 2 Reps)

-400m Run w/ Bar-

072420

Strength

Deadlift 5×6 @ 60%

MetCon

4 Rounds For Time of:

15 KB Swings (.5/1 Pood)

15 Box Hops (16/20″)

15 Thrusters (Bar)

072320

Strength

Superset 3 Sets (Ascending Weight) of:

10/Side Seated SA DB Arnold Press

10/Side SA DB Lawnmowers

Gymnastics

EMOTM 6 Minutes of:

2-4 BMU OR 3-5 Jumping BMU OR 30s BMU Drill (Glide Kip)

MetCon

3 Rounds For Time of:

100 Single Skips

50 Backwards Skips

20 Pushups

072220

MetCon

50-40-30-20-10 For Time (~75% Effort) of:

Calories AB

Calories Rower

Calories SE

*90s Plank (Elbows) AFTER Each Round*

072120

Lift

Snatch

3×3 (Across)

3×2 (Across)

5×1 (Ascending)

072020

Strength

Back Squat 5×6 @ 70%

MetCon

15-12-9 For Time of:

OH Squats (55/75#)

T2B

SDHP (55/75#)

V-Ups

071820

Gymnastics (Technique)

i) EMOTM 8 Minutes of:

Odd: 5 False Grip Ring Rows

Even: 15-30s Bottom Of Ring Dip Hold

ii) EMOTM 8 Minutes of:

30s RMU Transition Drill

MetCon

“Tabata Mashup”

Russian KB Swings (1.5/2 Pood)

Bench Press (105/155#)

HS Shoulder Taps

SA KB Suitcase Deadlifts (1.5/2 Pood – Switch Arms Each Round)

071720

Strength

Superset 5 Sets (Ascending Weight) of:

8 Power Row

8 SA DB Shrug (Per Side)

MetCon

6 Rounds For Time of:

200m Run

30′ OH SA DB Lunge Walk – L (35/50#)

30′ OH SA DB Lunge Walk – R (35/50#)

50 Double Unders

071620

Strength

Push Press 8-8-6-6-4-4 (Ascending)

MetCon

For Time:

1 ↑ 10 CTB Pullups

10 ↓ 1 Deadlifts (155/225#)

071520

MetCon

6 Rounds of:

8 Calories Assault Bike

6 Box Over Burpees (20/24″)

8 SA DB Snatch (35/50#)

6 Shuttle Sprint (35′)

-2 Minutes Rest-

Accessory

3 Sets of:

15 Barbell Good Mornings

15 GHD Situps (OR Anchored/Weighted)

071420

Lift

Clean & Jerk

3×3 (Across)

2×2 (Across)

5×1 (Ascending)

*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

St