181109

Friday, November 9th

Warm-up:

Dynamic Stretching

-then-

1:00 AAB/Ski/Row

20x Alt. Lunges

15x BAMSU

15x KB Swings

Metcon:

Team of 3

AMRAP28:

40x Alt. In-Place Lunges @ 95/65

30x SDLHP @ 95/65

20x Burpees-over-the-bar

*While 2 Athletes are splitting reps, 1 Athlete is always working on AMReps of T2B; Switch whenever you would like

*2 Scores: AMRAP & T2B Reps

*L3: 115/80 | GHDSU

*L1: 75/55 or less | BAMSU

CLICK HERE for WODs

 Monday, February 26th

Warm-up:

2rds of:

5x Infant Squats

10/7x Push-ups

10x Glute Bridges

Strength:

Back Squat

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

Metcon:

AMRAP13:

2-4-6-8-10, etc.

HSPU

4x Squat Cleans @ 155/105

*L3: 185/125 adding 20/10lbs each round

*L1: Box or Ab-Mat, 115/75 or less

Saturday, February 24th

Team of 2

1) AMRAP14:

 *Alt. Rds with Partner

25x DUs

5x Burpee BJO’s @ 24/20” 

15x Wall Ball’s @ 20/14

 *L3: 35x DUs, 10x BBJO, 30/20 

 *L1: 50x SUs, Burpee Step-overs, 14/10 

2) FT: 

60x Thrusters @ 95/65

50x Supine Ring Rows

40x SDLHP @ 95/65

30x HSPU

20x Power Snatch @ 95/65

10x Rope Climbs

  *L3: 115/80, Def. 4”/3”, Legless

*L1: 75/55 or less, Ring Rows, Box 

Friday, February 23rd

Warm-up for “18.1” (Specific)

Metcon: 

”CrossFit Open 18.1” 

AMRAP20: 

8x T2B

10x SA DB Hang C&J @ 50/35 (5e arm)

14/12x Cal Row

 *Scaled: High Knee Raises, 35/20 

Accessory: 

1) 3 sets:

10x Alt. Wtd Step-ups

10x SA SL RDL

2) 3 sets:

10-15x DB Bench Press  

10e x SA DB Row

Thursday, February 22nd

Warm-up:

2rds:

15x BAMSU

200m Row

5e x DB Strict Press

Gymnastics:

1) 3 sets:

15e x KB Side Raises

15x DB Sit-ups

———

2) 3 sets:

25x Hollow Rocks

25x Hollow Arches

Metcon:

AMRAP13:

30x Air Squats

20x SA DB S2OH @ 50/35

300m Row

*L3: Alt. Pistols, 70/50

*L1: 35/25

Wednesday, February 21st

Warm-up:

2rds of:

10x Push Press

10x Russian KB Swings

10x Wall Ball’s

Strength:

1- E2MOM10:

5/4/3/2/1x Split Jerk

2- E2MOM10:

5/4/3/2/1x Push Jerk

Metcon:

3RFT:

25x Wall Ball’s @ 20/14

20x Box Jump Overs @ 24/20

15x KB Swings @ 53/35

*L3: 30/20, 30/24”, 70/53

*L1: 14/10, Step-overs, 35/26

Tuesday, February 20th

Warm-up:

2rds:

10x Burpees

10x OHS

10x Ring Rows

Gymnastics:

Alt. EMOM9:

:15 BMU

:30 Thrusters @ 95/65

:45 BF Burpees

*L3: 115/80

*L1: Jumping BMU (box/ground), 75/55 or less

Metcon:

AMRAP12:

1-2-3-4-5, etc.

Hang Squat Snatch @ 95/65

BMU

*L3: 135/95

*L1: 75/55 or less, Jumping BMU (box/ground)

Monday, February 19th

Warm-up:

2rds of:

10x Cal Row

10x Glute Bridges

10x Good Mornings

Strength:

Deadlift

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

Metcon:

AMRAP25:

20/16x Cal Row

10x HSPU

60’ DB Walking Lunge @ 50/35

10x T2B

*L3: 15x Gymnastics, 70/50

*L1: Ab-Mat or Box, 35/25, V-ups

 Saturday, February 17th

“WOD You Be My Valentine” - 9-11am - 2-3 Heats

Team of 2

1- AMRAP14:

*Alternate Rounds with Partner

8x Hang Power Cleans @ 135/95

15x Wall Balls @ 20/14

*L3: 165/115, 30/20

*L1: 95/65 or less, 14/10

2- FT:

40/32x Cal Row

40x Lateral Erg Hop Burpees

40x Synchronized Alt. DB Snatch @ 50/35

30/24x Cal Row

30x Lateral Erg Hop Burpees

30x Synchronized Alt. DB Snatch @ 50/35

20/16x Cal Row

20x Lateral Erg Hop Burpees

20x Synchronized Alt. DB Snatch @ 50/35

*L1: Step Back/Forward/Over, 35/25 or less

3- 3RFT:

20x Thrusters @ 95/65

20x Pull-ups

20x Box Jump Overs @ 24/20”

50x DUs

*L3: 40x Reps, 100x DUs

*L1: 75/55 or less, Toe-assisted/Ring Rows, Step-overs,

100x SU

Friday, February 16th

Warm-up:

2 rds of:

10x DB Push Press

10x Alt. Lunges

10x RKB Swings

Strength:

Push Press

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

Metcon:

“Jack”

AMRAP20:

10x Push Press @ 115/80

10x KB Swings @ 53/35

10x Box Jumps @ 24/20

*L1: 95/65, 35/26 or less, Step-ups

 Thursday, February 15th

Warm-up:

2rds:

10x Glute Bridges

10/7x Push-ups

200m Row

Conditioning:

Team of 2

FT:

5000m Row

*Switch every 500m

Metcon:

AMRAP8:

30x Deadlifts @ 225/155

30x T2B

30x Floor Press @ 135/85

*L3: 255/175, 165/95

*L1: 185/125, 95/65 or less

Wednesday, February 14th

Warm-up:

2rds of:

10x Cal Row

10x Alt. DB Snatch

10x Step-ups

Strength:

EMOM12:

0:00-4:00:

3x Hang Squat Cleans

4:00-8:00:

2x Hang Squat Cleans

8:00-12:00:

1x Hang Squat Clean

Metcon:

Team of 3

FT:

3rds:

20x Synchronized Alt. DB Snatch @ 50/35

20x HRPU

20x Synchronized Alt. DB Snatch @ 50/35

20x Box Jumps @ 24/20

2rds:

30x SA S2OH @ 50/35

30x SA KB OHS @ 53/35

30x Cal Row

1rd:

40x Thrusters @ 95/65

40x Synchronized Burpee-to-Plate @ 45/35

*L3: Team of 2

*L1: 35/25, Step-ups, 35/26, 75/55 or less

Tuesday, February 13th

Warm-up:

2rds:

10x Good Mornings

10/7x Push-ups

:30 DUs

Gymnastics:

Alt. EMOM12:

Max DUs

Max HSPU

Rest

Metcon:

4rds:

AMRAP3:

15x Hang Power Snatch @ 95/65

15x BF Burpees

Max OHS @ 95/65

1:00 Rest

*L3: 115/80

*L1: 75/55 or less

*Start at the beginning for each AMRAP

Monday, February 12th

Warm-up:

2rds of:

10x Wall Ball

10x Ring Rows

5x Infant Squats

Strength:

Front Squat

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

Metcon:

AMRAP20:

20x Wall Ball @ 20/14

15x Pull-ups

10x 30’ Shuttle Sprints

*L3: 30/20, C2B

*L1: 14/10, TA on a box

Friday, February 9th

Warm-up:

2 rds of:

10x Cal Row

10x Wall Balls

10x Alt. Lunges

Metcon:

Teams of 3

0:00-35:00:

AMRAP5:

Partner 1 Max Cal Row

Partner 2 Max Wall Balls @ 20/14

Partner 3 Max 30’ DB Walking Lunges @ 50/35

AMRAP10:

30x Thrusters @ 95/65

30x Bar-Facing Burpees

AMRAP5:

Partner 3 Max Cal Row

Partner 1 Max Wall Balls @ 20/14

Partner 2 Max 30’ DB Walking Lunges @ 50/35

AMRAP10:

30x Alt. DB Snatch @ 50/35

30x T2B

AMRAP5:

Partner 2 Max Cal Row

Partner 3 Max Wall Balls @ 20/14

Partner 1 Max 30’ DB Walking Lunges @ 50/35

*L3: 30/20, 70/50, 135/95

*L1: 14/10, 35/25, 75/55 or less

Thursday, February 8th

Warm-up:

2rds:

10x Glute Bridges

10x Hand-Release Push-ups

5e x DB Strict Press

Strength:

5 sets:

Strict Press

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

*Rest 2-2:30 minutes between sets

Metcon:

AMRAP18:

12/9x Push-ups

8x Pull-ups

3x Squat Cleans @ 135/95

*L3: C2B, Increase 20/10lbs each round

*L1: Knees/Box, Toe-assisted, 95/65 or less

Wednesday, February 7th

Warm-up:

2rds of:

:30 DU’s

10x Russian KB Swings

10x BAMSU

Gymnastics:

Every 2:00 for 10:00:

:45 Max Double Unders

:45 Max Alt. Pistols

:30 Rest

Metcon:

FT:

50-40-30-20-10

KB Swings @ 53/35

BAMSU

*L3: Buy-in & Buy-out of 75x DUs

*L1: 35/26

Tuesday, February 6th

Warm-up:

2rds:

5x Snatch Balance

10x OHS

10x Ring Rows

Strength:

EMOM12:

0:00-4:00

3x Hang Squat Snatch

4:00-8:00

2x Hang Squat Snatch

8:00-12:00

1x Hang Squat Snatch

Metcon:

FT:

21-15-9

Power Snatch @ 95/65

OHS @ 95/65

*L3: 115/80

*L1: 75/55 or less

Monday, February 5th

Warm-up:

2rds of:

10x Pass Throughs

10x Good Mornings

10x OHS

Gymnastics:

1- Alt. EMOM12:

:30 of 30’ Shuttle Sprints

:30 of T2B

Metcon:

AMRAP13:

10x Box Jumps @ 24/20

5x HSPU

2x Deadlift @ 275/185

*L3: 30/24”, Strict, 315/215

*L1: Step-ups, Modify Gymnastics with Ab-mat or Box, 225/155 or less

Saturday, February 3rd

Team of 3

1- FT:

90x Wall Balls @ 20/14

90x SDLHP @ 95/65

9x Rope Climbs

60x Wall Balls @ 20/14

60x SDLHP @ 95/65

6x Rope Climbs

30x Wall Balls @ 20/14

30x SDLHP @ 95/65

3x Rope Climbs

2- AMRAP12:

*Alt. Rds with Partners

10x Russian KB Swings @ 53/35

10x Front Rack Alt. In-Place Lunges @ 53/35

10x Goblet Squats @ 53/35

Friday, February 2nd

Warm-up:

2 rds of:

10x OHS

10x Cal Row

10x Ring Rows

Strength:

5 sets:

Overhead Squat

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

*Rest 2-2:30 minutes between sets

Metcon:

Team of 2

Running Clock for 20:00:

1 Minute Max C&J @ 135/95

1 Minute Max Burpees-to-plate @45/35

2 Minute Max Cal Row

2 Minute Max Pull-ups

3 Minute Max C&J @ 135/95

3 Minute Max Burpees-to-plate @ 45/35

4 Minute Max Cal Row

4 Minute Max Pull-ups

*L3: 155/105, C2B

*L1: 115/75 or less, Toe-assisted

Thursday, February 1st

Warm-up:

2rds:

10x Glute Bridges

10x Hand-Release Push-ups

10x SA SL RDL

Gymnastics:

Alt. EMOM16:

:40 Side Plank Raises (Left Side)

:40 Side Plank Raises (Right Side)

:40 Bird Dogs (Left Side)

:40 Bird Dogs (Right Side)

Metcon:

FT:

750/600m Row

50x Air Squats

25/20x Push-ups

500/400m Row

25x Box Jumps @ 24/20

15x HSPU

*L3: 50x Alt. Pistols, 25x HSPU, 30/24, 15x Def. 6”/4”

*L1: Modified Push-up, Step-ups, Box HSPU

Wednesday, January 31st

Warm-up:

2rds of:

5x Infant Squats

10x Alt. DB Snatch

10x Alt. Step-ups

Strength:

9 sets:

Back Squat

5 @ 70%

4 @ 75%

5 @ 70%

3 @ 80%

5 @ 70%

2 @ 85%

5 @ 70%

1 @ 90%

10 @ 65%

*Rest 2-2:30 minutes between sets

Metcon:

AMRAP8:

6x Burpee Box Jump Overs @ 24/20

12x Alt. DB Snatch @ 50/35

25x DU’s

*L3: 70/50, 35x DU’s

*L1: Burpee Step-Overs, 35/25, 50x Singles

Tuesday, January 30th

Warm-up:

2rds:

10x Ring Rows

10x Push-ups

:30 Double Unders

Gymnastics:

1) 3rds:

Max Pull-ups

2:00 Rest

2) 3rds:

Max Ring Dips

2:00 Rest

Metcon:

FT:

20-18-16-14-12-10

Wall Ball’s @ 20/14

10-9-8-7-6-5

T2B

*L3: 30/20, 20-18-16-14-12-10x T2B

*L1: 14/10, Hanging Knee Raises

Monday, January 29th

Warm-up:

2rds of:

10x Pass Throughs

10x Good Mornings

10x OHS

Strength:

1- Every 2:00 for 10:00:

3x Split Jerk

2- Every 2:00 for 10:00:

3x Push Jerk @ 80%

Metcon:

4rds:

AMRAP3:

5x Power Cleans @ 135/95

5x Front Squats @ 135/95

5x Push Jerks @ 135/95

1:00 Rest

*L3: 155/105

*L1: 115/75 or less

Friday, January 26th

Warm-up:

2 rds of:

:20 Bar Hang

10x Push-ups

10x 30’ Shuttle Sprints

Gymnastics:

Alt. EMOM10:

:50 Farmer’s Hold

:30 Max Ring Dips

Metcon:

Team of 3

AMRAP25:

*One Partner is always running 200m while the other 2 partners Split reps between them. Each partner must run, keep the same order.

40x Wall Ball’s @ 20/14

40x Hang Power Cleans @ 135/95

40x SA DB S2OH @ 50/35

40x Pull-ups

*L3: 30/20, 165/115, 70/50, C2B

*L1: 14/10, 115/80 or less, 35/25, Toe-assisted pull-ups

Thursday, January 25th

Warm-up:

2rds:

10x Glute Bridges

10x Hand-Release Push-ups

10x SA SL RDL

Strength:

Every 2:30 for 20:00:

3x Deadlift @ 80%

3-5x HSPU (increase difficulty as you go)

Metcon:

FT:

30/24x Cal Row

15x Push Press @ 115/80

3x Rope Climbs

20/16x Cal Row

10x Push Press @ 115/80

2x Rope Climbs

10/8x Cal Row

5x Push Press @ 115/80

1x Rope Climb

*L3: (35/28)/(25/20)/(15/12)x Cal Row

20/15/10x PP

9/6/3x Rope Climbs or 6/4/2x Legless

*L1: 95/65 or less, 15/10/5x Ring Rows

Wednesday, January 24th

Warm-up:

2rds of:

10x Burpees

10x DB Push Press

10x Hanging Knee Raises

Gymnastics:

Alt. EMOM12:

:30 Max Man-Makers @ 50/35

:30 Max T2B

Metcon:

AMRAP18:

10x OHS @ 95/65

5x Bar-Facing Burpees

2x Bar Muscle-ups

*L3: 135/95, 12-8-(4/2)x Reps

*L1: 75/55, 9x Pull-ups or 3x Jumping BMU

Tuesday, January 23rd

Warm-up:

2rds:

10x Wall Ball’s

10x Alt. DB Snatch

:30 Double Unders

Strength:

1) Every 1:30 for 9:00:

1x Power Clean + 1x Hang Squat Clean + 1x Squat Clean

2) Every 2:00 for 10:00:

3x Push Press @ 80%

Metcon:

Every 2:00 for 12:00:

25x DU’s

16x Alt. DB Snatch @ 50/35

8x Alt. Pistols

*L3: 50x DUs, 16x Reps, 70/50

*L1: 50x Singles, 35/25, 1-legged squat to object

Monday

Warm-up:2rds of:
:30 DU’s

10x V-ups

10x OHS

Gymnastics:

Tabata, :20on/:10off, 8 rds of each:

Pull-ups

Hollow Rocks

Hollow Arches

Metcon:

AMRAP9:

3-6-9-12-15, etc.

Thrusters @ 95/65

Box Jump Overs @ 24/20

*L3: 115/80

*L1: 75/55 or less, step-over,

Saturday January 20th

1- “18.Zero”

FT:

21-15-9

Alt. DB Snatch @ 50/35

Lateral DB Hop Burpees

2- Teams of 3

FT:

30x Synchronized Box Jumps @ 24/20

30x Clean & Jerks @ 135/95

30x Synchronized Burpees-to-plate @ 45/35

30x Clean & Jerks @ 135/95

30x Synchronized Box Jumps @ 24/20

30x Clean & Jerks @ 135/95

30x Synchronized Burpees-to-plate @ 45/35

*2 people working on Synchronized movements

Friday, January 19th

Warm-up:

2 rds of:

5x Infant Squats

10x Ring Rows

10x OHS

Strength:

Every 2:30 for 20:00:

3x Front Squats @ 80%

15x Band Pull Aparts

Metcon:

Team of 2

AMRAP18:

0:00-6:00:

AMRAP6:

Alt. Rds of:

8x OHS @ 95/65

8x Pull-ups

6:00-12:00:

AMRAP6:

10x HSPU

10x Power Snatch @ 95/65

10x Thrusters @ 95/65

12:00-18:00:

AMRAP6:

Alt. Rds of:

10x 30’ Shuttle Sprints

20x Alt. Jumping Lunges

Thursday, January 18th

Warm-up:

2rds:

10x Cal Row

:30 Elbow Plank

10x KB Swings

Gymnastics:

1) 3 sets:

500m Row

1:00 Accumulated HS Hold

Rest as needed between sets

———

2) 3 sets:

1:30 Max Burpees to a 6” target

1:00 Accumulated Elbow Plank Hold

Rest as needed between sets

Metcon:

AMRAP14:

10x KB Swings @ 70/53

20x Single-Arm DB Push Press @ 50/35 (10 each arm)

30x Air Squats

*L3: Dbl KB Swing @ 35/26, 70/50, 20x Alt. Pistols

*L1: 53/35, 35/25

Wednesday, January 17th

Warm-up:

2rds of:

10x Cal Row

10x DB Push Press

10x Glute Bridges

Strength:

Every 2:30 for 20:00:

3x Strict Press @ 80%

SA SL RDL x6e

Metcon:

EMOM12:

3x Deadlift @ 225/155

6x Hand-Release Push-ups

9x Box Jumps @ 24/20

*If you get outside of the minute, it becomes an AMRAP12.

L3: 275/185, Every :45

L1: 185/125, 3/5/7x Reps, Step-ups

Tuesday, January 16th

Warm-up:

2rds:

10x Wall Ball’s

10x Box Jumps

10x Ring Rows

Gymnastics:

Alt. EMOM14:

:30 Wall Ball’s @ 20/14

:30 Pull-ups

Metcon:

FT:

15-10-5

Hang Power Cleans @ 115/80

Front Squat @ 115/80

10-10-10

Lateral Hop Burpees

*L3: 3RFT/15x Reps for all movements @ 135/95

 

L1: 75/55Monday, January 15th

Warm-up:

2rds of:

:30 DU’s

10x V-ups

10x OHS

Strength:

1) Snatch Complex:

Every 1:30 for 9:00:

Power Snatch + Hang Squat Snatch + Squat Snatch

2) Every 2:00 for 10:00:

OHS x3 @ 80%

Metcon:

3RFT:

30x DU’s

60’ DB Walking Lunge @ 50/35

15x T2B

Saturday, January 13th

Teams of 3

1- AMRAP16:

*While Partner 1 is rowing, the other two partners start the AMRAP. Switch every 500m on the row:

20x DL @ 225/155

10x Synchronized BF Burpees

20x Pull-ups

10x Synchronized BF Burpees

————

2- FT:

*While 1 Partner is holding a Farmer’s KB Hold @ 70/53 (x2), 2 partners complete this chipper:

100x Synchronized BAMSU

80x Push Press @ 95/65

60x Power Cleans @ 95/65

40x Thrusters @ 95/65

20x OHS @ 95/65

 Friday, January 12th

Warm-up:

2 rds of:

10x Alt. Step-ups

10x Glute Bridges

10x KB Swings

Gymnastics:

Alt. EMOM10:

14x Russian KB Swings @ 70/53

14x Alt. Pistols

Metcon:

Teams of 2

“Partner Morrison”

FT:

100-80-60-40-20

Wall Ball’s @ 20/14

Box Jumps @ 24/20

KB Swings @ 53/35

Thursday, January 11th

Warm-up:

2rds:

5x Infant Squats

10x Glute Bridges

10/7x Push-ups

Strength:

Every 2:30 for 20:00:

3x Back Squats @ 80%

6x Supine Ring Rows

Metcon:

10RFT:

10x SDLHP @ 95/65

5x HSPU

 *L3: 115/80, 10x HSPU 

*L1: 75/55 or less, 1x Ab-Mat or Box

Wednesday, January 10th

Warm-up:

2rds of:

10x Cal Row

10x DB Push Press

:30 of DU’s

Gymnastics:

Alt. EMOM12:

:40 Farmer’s Carry or Hold @ 70/53

:30 Ring Support Hold

30’ HS Walk/10’ Wall Walk/2x Wall Climbs

Metcon:

3rds, 1:00 @ each station:

1:00 max DU’s or Cal Row

1:00 max Push Press @ 75/55

1:00 max T2B

1:00 max Alt. DB Snatch @ 50/35

1:00 max Cal Row or DU’s

1:00 rest

*L3: 95/65

*L1: 45/35, Single Unders, V-ups

Tuesday, January 9th 

Warm-up:

2rds:

10x DB Push Press

10x Box Jumps

10x Ring Rows

Strength:

1) Every 2:00 for 10:00:

Split Jerk x4

2) Every 2:00 for 10:00

4x Push Jerk @ 75%

Metcon:

AMRAP4:

2-4-6-8-10, etc.

Hang Squat Cleans @ 95/65

Box Jump Overs @ 24/20

-then-

FT:

25x Pull-ups

20x Box Jump Overs @ 24/20

15x Thrusters @ 95/65

*Level 3: 135/95, 30”/24”, 60/30/15x  Reps

*Level 1: less than or equal to 75/55, step-overs 

Monday, January 8th

Warm-up:

2rds of:

10x Cal Row

10x V-ups

10x OHS

Gymnastics:

Alt. EMOM12:

14/11x Cal Row

:30 T2B

*Level 3: 16/12x Cal Row

*Move on from Row @ :45 if not finished

Metcon:

AMRAP20:

15x Wall Balls @ 20/14

12x Hang Power Snatch @ 75/55

9x BF Burpees

Level 3: 18/15/12x, 95/65

*Level 1: 14/10, less than or equal to 65/45, Step-over the bar 

Saturday, January 6th

Team of 2

1- FT:

40/30x Cal Row

-then-

3rds:

20x Hang Power Cleans @ 115/75

20x Push Jerk @ 115/75

20/15x Ring Dips

-then-

40x Synchronized Wall Ball’s @ 20/14

 *Level 3: 60/45x Cal Row, 3rds of 30x Reps @ 155/105, 30/24x Ring Dips, 60x Synch WB’s 

 *Level 1: @ 95/65, Toe-Assisted or Bench Dips, @ 14/10 

2- AMRAP12:

50x DU’s

4x Rope Climbs

30x Box Jump Overs @ 24/20

20/15x Push-ups

 *Level 3: 100x DU, 8x RC, 60x BJO, 40/30x PU 

 *Level 1: 30x DU or 100x Singles, Rope Pulls, Step-overs, Push-ups to bar or bench 

 Friday, January 5th

Warm-up:

2 rds of:

10x Good Mornings

10x Glute Bridges

10x V-ups

10x KB Swings

Strength:

Every 2:30 for 20:00:

Deadlift x4 @ 75%

Strict Pull-ups x6

Metcon:

Team of 2

AMRAP from 0:00-5:00:

Max T2B

AMRAP from 5:00-15:00:

2-4-6-8-10-12, etc.

KB Swing @ 53/35

Burpee-to-plate @ 45/35

AMRAP from 15:00-20:00:

Max Thrusters @ 95/65

 *Level 3:  70/53 or DB KB Snatch @ 35/26, DB Thrusters @ 50/35

Level 1: V-ups or High-knee Raises, 35/26,  < or = to 75/55

Thursday, January 4th

Warm-up:

2rds:

DB Strict Press x5

10x Alt. DB Snatch

:15-:20 Ring Support Hold

———— 

Gymnastics:

Alt. EMOM12:

:30 HSPU

:30 Ring Dips

:30 Push-ups

Rest

———— 

Metcon 

4RFT:

8x HSPU

24x Alt. DB Snatch @ 50/35

Rest 1:00

———— 

*Level 3: 5rds, 10x Def. HSPU @ 4”/3”, 40x DB Sn

Level 2: As Written

Level 1: Box HSPU or Ab-Mat(s), 35/25

Wednesday, January 3rd

Warm-up:

2rds of:

10x Cal Row

10x DB Push Press

10x Walk Balls

Strength:

1- Every 1:30 for 9:00:

Complex of:

2x Cln High Pull + 2x Pwr Cln + 2x Sqt Cln

2- Every 2:00 for 10:00:

Push Press x4 @ 75%

Metcon:

FT:

Buy-in: 20x Back Squats @ 135/95

-then-

3rds of:

20x Box Jumps @ 24/20

20x Wall Balls @ 20/14

20/15x Cal Row

-then-

Buy-out: 20x BF Burpees

Tuesday, January 2nd

Warm-up:

2rds:

10x OHS

10x RKB Swings

:30 Plank Hold

Skill:

EMOM6:

1-Arm KB Snatch x10

Gymnastics:

3 sets:

25x Hollow Rocks

25x Side Plank Raises (each side)

————

3 sets:

25x Hollow Arches

25x Bird Dogs (each side)

Metcon:

6RFT:

8-8-10-10-12-12

OHS @ 95/65

Pull-ups

Monday, January 1st

Warm-up:

2rds of:

:30 of DU’s

10x Glute Bridges

5x Infant Squats

10/7x Push-ups

Strength:

Every 2:30 for 20:00:

4x Front Squat @ 75%

8x DB Skullcrushers

Metcon:

AMRAP11:

25x DU’s

9x Hang Power Cleans @ 115/75

Friday, December 29th

Warm-up:

2 rds of:

10x Good Mornings

10x Glute Bridges

10/7x Push-ups

10x KB Swings

Skill:

AMRAP5:

Max Alt. TGU

Metcon:

Team of 2

FT:

3rds of:

20x Deadlift @ 225/155

10x Synchronized BF Burpees

-then-

2rds of:

20x Floor Press @ 135/85

15x Synchronized KB Swings @ 53/35 (at the top)

10x Ring Dips

-then-

1rd of:

20x Power Cleans @ 135/95

10x Synchronized BF Burpees

20x S2OH @ 135/95

10x Synchronized BF Burpees

Thursday, December 28th

Warm-up:

2rds:

20x DUs

10x Wall Balls

10x Ring Rows

Skill:

Alt. EMOM9:

:40 Double Unders

:30 Hollow Rocks

:30 Hollow Arches

Metcon:

FT:

50x Wall Ball’s

30x Pull-ups

-3:00 Rest, then-

AMRAP5:

10x Wall Ball’s @ 20/14

10x Pull-ups

Wednesday, December 27th

Warm-up:

2rds of:

10x Hanging Knee Raises

10x OHS

10/7x Push-ups

Skill:

Alt. EMOM8:

:30 T2B

:30 HSPU

Metcon:

Team of 3

FT:

Buy-in: 2000m Row

-then-

5rds of:

18x Front Squats @ 135/95

24x HSPU

30x Synchronized Alt. DB Snatch @ 50/35

-then-

Buy-out: 2000m Row

*Split reps, however. 1 person resting during DB Snatch, 2 people working. All other movements, 1 person working, 2 people resting.

Tuesday, December 26th

Warm-up:

1 Round of:

1:30 Row

20x BAMSU

10x DB Push Press

10x Russian KB Swings

10x Burpees

Metcon:

1) Team of 2

AMRAP30:

50x KB Swings @ 53/35

40x Burpees-to-plate @ 45/35

30x T2B

20x Push Jerks @ 135/95

*Split reps however you would like

*1 person working, 1 person resting

-Rest 5:00- 

2) Individual

FT: 

20/16x Cal Row

15x BBJO @ 24/20

10x Power Cleans @ 155/105

 Saturday, December 23rd

Teams of 2

1- AMRAP8:

30x SA DB S2OH @ 50/35

30x KB Goblet Squats @ 53/35

30x Box Jumps @ 24/20

30x Synchronized Alt. DB Snatch @ 50/35

-2:00 Rest-

FT:

60x SA DB S2OH @ 50/35

50x KB Goblet Squats @ 53/35

40x Box Jumps @ 24/20

30x Synchronized Alt. DB Snatch @ 50/35

2- AMRAP8:

1000m Row

30x Clusters @ 95/65

Max Synchronized BF Burpees

Friday, December 22nd

Warm-up:

2 rds of:

5x Infant Squats

10x Box Jumps

5x Burpees

Metcon:

“12 Days of Christmas”

*Performed like the song:

1...2, 1...3, 2, 1...4, 3, 2, 1, etc.

———

Individual or Partner

FT:

1x Wall Climb

2x OHS @ 115/75

3x Power Snatches @ 115/75

4x Push Jerk @ 115/75

5x Hang Squat Cleans @ 115/75

6x HSPU

7x T2B

8x KB Snatch @ 53/35 (4e)

9x Pull-ups

10x Burpee Box Jump Overs @ 24/20

11x DB Thrusters @ 50/35

12x TGU @ 53/35 (6e)

Thursday, December 21st

Warm-up:

2rds:

DB Strict Press x5

10x Alt. Step-ups

10x Glute Bridge

Strength:

Every 2:30 for 20:00:

4x Strict Press @ 75% of 1RM

DB Bulgarian Squats x5e

Metcon:

AMRAP8:

3-6-9-12, etc.

Push Press @ 95/65

RKB Swings @ 70/53

Wednesday, December 20th

Warm-up:

2rds of:

10x Hanging Knee Raises

10x Ring Rows

10x Good Mornings

Skill:

3:00 of DU Practice

Gymnastics:

3 sets of:

10x Supine Ring Rows

5x10x Strict T2B

———

3 sets of:

3-5x Rope Climbs

:30 L-Sit

Metcon:

FT:

50x DU

40x Wall Ball’s @ 20/14

30x DL @ 225/155

40x Wall Ball’s @ 20/14

50x DU

Tuesday, December 19th

Warm-up:

2rds of:

10x Box Jumps

10x Squat Snatch

10x OHS

Oly:

Every 1:30 for 9:00:

2x Snatch High Pulls + 2x Power Snatch + 2x Squat Snatch

———

Every 2:00 for 10:00:

4x OHS @ 75% of 1RM

Metcon:

AMRAP16:

400m Run

10x OHS @ 95/65

15x Pull-ups

20x Air Squats

Monday, December 18th

Warm-up:

2rds of:

10/7x Push-ups

10x Ring Rows

20x BAMSU

Gymnastics:

3 sets of:

5-10x Strict Pull-ups

5x10x Strict Ring Dips

———

3 sets of:

3-5x BMU (Jumping BMU or Inverted Bar Row + Bar Push-Up)

15x Hollow Rocks

15x Hollow Arches

Metcon:

4RFT:

15/12x Push-ups

12x Hang Power Clean @ 115/75

12x Alt. Front Rack Lunges @ 115/75

Saturday, December 16th 

1- AMRAP9:

Athlete 1/Athlete 2/Athlete 3

Max Reps @ each station

0:00-1:00: Max Cal Row/DU’s/Rest

1:00-2:00: Erg Hop Burpees/Rest/T2B

2:00-3:00: Rest/HSPU/DU’s

3:00-4:00: T2B/KB Sw/Rest

4:00-5:00: DU’s/Rest/HSPU

5:00-6:00: Rest/Cal Row/KB Sw

6:00-7:00: HSPU/Erg Hop Burpees/Rest

7:00-8:00: KB Sw/Rest/Cal Row

8:00-9:00: Rest/T2B/Erg Hop Burpees

2- AMRAP17:

0:00-5:00:

30x Power Cleans @ 75/55

30x Power Cleans @ 95/65

30x Power Cleans @ 115/75

Max Power Cleans @ 135/95

-1:00 Rest-

6:00-11:00:

30x Front Squats @ 95/65

30x Front Squats @ 115/75

30x Front Squats @ 135/95

Max Front Squats @ 155/105

-1:00 Rest-

12:00-17:00:

30x S2OH @ 75/55

30x S2OH @ 95/65

30x S2OH @ 115/75

Max S2OH @ 135/95

Friday, December 15th

Warm-up:

2 rds of:

5x Infant Squats

10x Box Jumps

5x Burpees

Strength:

Every 2:30 for 20:00:

4x Back Squat @ 75%

2x Box Jump (Build in Height)

Metcon:

Team of 2

AMRAP14:

10x Push Press @ 95/65

10x SDLHP @ 95/65

60’ Burpee Broad Jumps

*Alt. Rounds

Thursday, December 14th

Warm-up:

2rds:

20x BAMSU

10x Ring Rows

6x Alt. “Air” TGU

Gymnastics:

Alt. EMOM16:

1- :30 Supine Ring Rows

2- :40 Russian Twists (weighted if possible)

3- :30 Pull-ups

4- :40 Plank Side Raises

Metcon:

7RFT:

12x Alt. Pistols

9/6x Ring Dips

6x Alt. TGU @ 35/26

Wednesday, December 13th

Warm-up:

Split Jerk

Oly:

1 - Every 2:00 for 10:00:

Split Jerk x5

2- Every 2:00 for 10:00:

Push Jerk x5 @ 70%

Metcon:

Individual or Partner

FT:

100x Alt. DB Snatch @ 50/35

75x Thrusters @ 95/65

50x Cal Row

25x HSPU

Tuesday, December 12th

Warm-up:

2rds of:

:20-:30 of Double/Single Unders

10x Box Jumps

10x Squat Cleans

Gymnastics:

Alt. EMOM16:

1- 30’ HS Walk/Wall Walk/Wall Climbs for :30

2- :30 Ring Support Hold/Hollow Rock Hold

3- Max Double Unders

4- Rest

Metcon:

3RFT:

15-10-5:

Burpee Box Jump Overs @24/20

Squat Cleans @135/95

Monday, December 11th

Warm-up:

2rds of:

10/7x Cal Row

10x Good Mornings

SA DB Strict Press x5e

Strength:

Every 2:30 for 20:00:

Deadlift x5 @ 70%

Standing DB Strict Press x10

Metcon:

AMRAP16:

18x KB Swings @ 53/35

15x Wall Balls @ 20/14

12/9x Cal Row

9x T2B

Saturday, December 9th

Teams of 3

1- AMRAP18:

Buy-in: 30x HSPU

-then-

30x Hand-release Push-ups

90’ DB Walking Lunge @ 50/35

30x Synchronized Alt. DB Snatch @ 50/35

-REST-

2- FT:

150x DU’s

50x Synchronized KB Swings @ 53/35

150x DU’s

50x Synchronized Burpee-to-Plate @ 45/35

150x DU’s

  *1 Person working at a time on movements NOT labeled “Synchronized”; 2 People resting

*2 People working at a time on Synchronized Movements; 1 Person resting 

Friday, December 8th

Warm-up:

2 rds of:

“Air” TGU x3e arm

15x Air Squats

10x Ring Rows

Gymnastics Strength:

Every 2:00 for 12:00:

3x TGU (1-arm) +  Alt. Pistols x8-12

*Switch arms every 2:00

Metcon:

FREEDOM FRIDAY

“EDC”

Individual or Partner

AMRAP18:

11x Hang Power Snatch @ 75/55

11x Burpees

11x Thrusters @ 75/55

11x Pull-ups

Thursday, December 7th

Warm-up:

2rds:

10x Power Clean

10x Front Squat

10x Squat Clean

Strength:

1- Every 1:30 for 9:00:

Clean Complex of:

2x Hang Clean High Pull

2x Hang Power Clean

2x Hang Squat Clean

2- Every 2:00 for 10:00

5x Push Press @ 70%

Metcon:

FT:

5x Deadlift @ 225/155

15x Box Jumps @ 24/20

10x Deadlift

15x Box Jumps @ 24/20

15x Deadlift

15x Box Jumps @ 24/20

10x Deadlift

15x Box Jumps @ 24/20

5x Deadlift

 Wednesday, December 6th

Warm-up:

2rds:

15x BAMSU

10x Wall Balls

10x Box Jumps

Gymnastics:

1 - Tabata:

Hollow Rocks

-rest-

2- Tabata:

Hollow Arches

-rest-

3 rds of:

10x DB Sit-ups

5-10x Strict T2B or Knee/Leg Raises

:90 rest

Metcon:

3rds of:

AMRAP4:

15x Wall Balls @ 20/14

30x DU’s or 60x Singles

-1:00 rest-

Tuesday, December 5th

Warm-up:

2rds of:

10x OHS

10x DB Push Press

10x RKB Swings

Strength:

Every 2:30 for 20:00:

Front Squat x5 @ 70%

HSPU x3-5

Metcon:

3RFT:

21-15-9

OHS @ 95/65

KB Swings @ 53/35

 Monday, December 4th

Warm-up:

2rds of:

10x Air Squats

10x Push-ups

10x Ring Rows

Gymnastics:

Alt. EMOM20:

1- :30 Max Ring Dips

2- :30-:45 Max Rope Climbs

3- :30 Max Push-ups

4- :30 Max Pull-ups

5- Rest

Metcon:

AMRAP14:

6x Power Cleans @ 135/95

9x Floor Press @ 135/95

200m Run

Friday, December 1st

Warm-up/Dynamic Stretching:

2 rds of:

SA DB Strict Press x5e

10x Ring Rows

20x Alt. Jumping Lunges

Strength:

Every 2:30 for 20:00:

Strict Press x5 @ 70%

DB Step-ups x5e

Metcon:

Team of 2

4RFT:

12x Hang Squat Cleans @ 135/95

18x Push Jerks @ 135/95

24x Supine Ring Rows

30x Alt. Goblet KB Lunge In-Place @ 70/53

*Split reps however you would like

*One partner is always working; one is always resting

Thursday, November 30th

Warm-up/Dynamic Stretching:

2rds:

:20 HS Hold or Plank Hold

10x Glute Bridges

10/7x Cal Row

Skill:

AMRAP5:

Double Under Practice

Gymnastics Conditioning:

Alt. EMOM12:

1- :30 of :03 HSPU Negative + HSPU

2- :30 Max Cal Row

3- :20 Ring Support Hold

Metcon:

AMRAP14:

2x Deadlift @ 275/185

4x HSPU

6x Pull-ups

8x KB Swings @ 70/53

Wednesday, November 29th

Warm-up/Dynamic Stretching:

2rds:

10x Hang Power Snatch

10x Power Snatch

10x OHS

Strength:

Every 1:30 for 9:00

Snatch Complex of:

2x Hang Snatch High Pull

2x Hang Power Snatch

2x Hang Squat Snatch

-------

Every 2:00 for 10:00

Overhead Squat x5 @ 70%

Metcon:

FT:

400m Run

30x Alt. DB Snatch @ 50/35

20x Burpees to 6” Target

400m Run

20x Burpees to 6” Target

30x Alt. DB Snatch @ 50/35

400m Run

Tuesday, November 28th

Warm-up/Dynamic Stretching:

2rds of:

10x Beat Swings

10x Box Jumps

10x Wal Balls

Skill/Strength:

Alt. EMOM12:

1- :30 Max Hollow Rocks

2- :30 Max Hollow Arches

3&4- 1:30 Max Alt. TGU

Metcon:

Memorial Workout

“Artie Stevens” - Partner Workout

5rds of:

AMRAP 1:00 @ each station:

Wall Balls @ 20/14

T2B

Box Jumps @ 24/20

Push Press @ 75/55

Cal Row

1:00 Rest

*Each Partner is allowed :30 to accumulate as many reps as possible per movement, then they switch.

*Score = total reps as a team

*Workout must be performed while listening to Dubstep

Monday, November 27th

Warm-up:

2rds of:

5x Infant Squats

10x Good Mornings

10x Ring Rows

Strength:

Every 2:30 for 20:00:

Back Squat x5 @ 70%

Strict Pull-ups x5

Metcon:

3RFT:

9x Bar-Facing Burpees

12x Thrusters @ 95/65

15x SDLHP @ 95/65

Saturday, November 25th

  *BRING A FRIEND SATURDAY!!! *

Teams of 3

AMRAP12:

9x Bear Complex @ 135/95 (3 each person)

90x Double Unders or 270x Single Unders

-then-

FT:

24x DB Burpee Box Step-ups @ 50/35 - @ 24/20

36x DB Hang Squat Cleans @ 50/35

48x Synch. Alt. DB Snatch @ 50/35

24x DB Burpee Box Step-ups @ 50/35 - @ 24/20

48x Synch. Alt. DB Snatch @ 50/35

36x DB Hang Squat Cleans @ 50/35

24x DB Burpee Box Step-ups @ 50/35 - @ 24/20

Friday, November 24th

 9am and 11am Classes ONLY - 10am Open Gym 

Metcon

Individual or Team of 2

“Thanksgiving Sample Platter”

FT:

5rds of:

5x S2OH @ 115/80

10x Pull-ups

15x Air Squats

4rds of:

10x Power Cleans @ 115/80

20x Wall Balls @ 20/14

3rds of:

10x Front Squats @ 115/80

10x HSPU

10x T2B

2rds of:

15x Box Jump Overs @ 24/20

15x KB Swings @ 53/35

1rd of:

30x Burpees to plate @ 45/35

Wednesday, November 22nd

Warm-up/Dynamic Stretching:

2rds:

:20 HS Hold or Plank

15x BAMSU

10/7x Push-ups

Cardio:

1000m Row

Gymnastics Strength:

Alt. EMOM9:

:30 of HSPU

:30 of T2B

:30 of L-Sit Hold

Metcon:

3RFT:

10x Power Snatch @ 95/65

15x BJO @ 24/20

20x Alt. Pistols

Tuesday, November 21st

Warm-up/Dynamic Stretching:

2rds of:

5x Burpees

10x Ring Rows

15x Jumping Jacks

Skill:

Tabata Double Unders

Strength:

1a) Floor Press - 4x5

1b) Double KB/DB Bent-over Row - 4x10

Metcon:

“Cindy”

AMRAP20:

5x Pull-ups

10x Push-ups

15x Air Squats

Monday, November 20th

Warm-up:

2rds of:

10x Box Jumps

5x DB Push Press

SA DB Push Jerk x5e

Strength:

Push Jerk

Every 2:00 for 12:00:

*Warm-up with sets of: x10, 5, 4, 3, 2, 1

- then -

Take 12:00 to find 1 Rep Max

Metcon:

AMRAP6:

15x Wall Balls @ 20/14

10x Deadlift @ 225/155

-3:00 Rest-

3RFT:

21-15-9

Deadlift @ 225/155

Wall Balls @ 20/14

 Friday, November 17th

Warm-up/Dynamic Stretching:

3 rds:

5x Infant Squats

10x Alt. Lunges

5x DB Push Press

Strength:

Front Squat

*Warm-up with sets of: x10, 5, 4, 3, 2, 1

- then -

Find 1 Rep Max

Metcon:

Team of 2

FT:

40x HSPU

40x Synchronized Alt. DB Snatch @ 50/35

80x Push Press @ 95/65

40x Synchronized Alt. DB Snatch @ 50/35

40x Thrusters @ 95/65

 Thursday, November 16th

Warm-up/Dynamic Stretching:

3rds:

10x OHS (PVC)

:20 Plank Hold

5x Infant Squats

Strength:

Overhead Squat

*Warm-up with sets of: x10, 5, 4, 3, 2, 1

- then -

Find 1 Rep Max

Metcon:

AMRAP5:

35x Box Jump Overs @ 24/20

20x T2B

Max Power Snatch @ 95/65

-2:00 rest-

AMRAP5:

50x Air Squats

35/28x Push-ups

Max Power Cleans @ 115/75

Wednesday, November 15th

Warm-up/Dynamic Stretching:

3rds:

10x Good Mornings

10x RKB Swings

10x Glute Bridges

Strength:

Deadlift

*Warm-up with sets of: x10, 5, 4, 3, 2, 1

- then -

Find 1 Rep Max

Metcon:

Team of 3

AMRAP15:

10x SDLHP @ 95/65

10x Lateral Hop Burpees

*Alt. Rounds with partners

Tuesday, November 14th

Warm-up/Dynamic Stretching:

3rds of:

5x DB Strict Press (x2)

10x RIng Rows

10/7x Push-ups

Strength:

1) Strict Press

*Warm-up with sets of: x5, 4, 3, 2, 1

- then -

Find 1 Rep Max

2) Push Press

*Warm-up with sets of: x5, 3, 2, 1

- then -

Find 1 Rep Max

Metcon:

AMRAP8:

Buy-in: 750m/650m Row

-then-

3-3-6-6-9-9, etc.

Goblet Squats @ 70/53

Pull-ups

Monday, November 13th

Warm-up/Dynamic Stretching:

3 rds of: 

5x Infant Squats

10x Good Mornings

10x OHS (PVC) 

Strength: 

Back Squat

*Warm-up with sets of: x10, 5, 4, 3, 2, 1

- then - 

Find 1 Rep Max

Metcon: 

AMRAP10: 

0:00-4:00:

Max Wall Balls @ 20/14

4:00-7:00:

Max Burpees

7:00-9:00: 

Max KB Swings @ 70/53

9:00-10:00: 

Max Alt. Jumping Lunges

Saturday, November 11th

Teams of 3

With a running clock

0:00-10:00:

45x Thrusters @ 75/55

30x Thrusters @ 95/65

15x Thrusters @ 115/75

Max Thrusters @ 135/95

*3x Synchronized Burpees EMOM (All 3 Teammates)

10:00-18:00:

Rest

18:00-40:00:

AMRAP22:

160x DU’s or 300x Singles

120x SA DB S2OH @ 50/35

80x KB In-Place Lunges @ 53/35

40x Hand-Release Push-ups

10x Rope Climbs

Friday, November 10th

Warm-up/Dynamic Stretching:

250m Row

-then-

3rds of:

10x Glute Bridges

10x Ring Rows

5x Burpees

Metcon:

“Painstorm XXI”

Teams of 2 or 3

For time

30 Burpees

30 Deadlifts @ 225/155

30 Burpees

30 Cleans @ 135/95

30 Burpees

30 Strict Presses @ 95/65

30 Burpees

30 Push Presses @ 95/65

30 Burpees

30 Jerks @ 95/65

30 Burpees

30 Swings @ 53/35

30 Burpees

30 SDLHP @ 95/65

30 Burpees

30 Snatches (Left Hand) @ 50/35

30 Burpees

30 Snatches (Right Hand) @ 50/35

30 Burpees

30 Man Makers @ 50/35

Thursday, November 9th (Re-test week from 10.02-10.06)

Warm-up/Dynamic Stretching:

3rds:

10x Good mornings

15x Jumping Jacks

10x Alt. DB Snatch

Strength:

1) Every 1:30 for 7:30:

Power Clean x2

2) Every 1:30 for 7:30:

Squat Clean x2

Metcon:

AMRAP13:

30x DU

20x Alt. DB Snatch @ 50/35

10x T2B

Wednesday, November 8th (Re-test week from 10.02-10.06)

Warm-up/Dynamic Stretching:

3rds:

10/7x Cal Row

10x Air Squats

10x Ring Rows

Gymnastics Baseline:

1:00 Max Pull-ups

Strength:

Every 2:30 for 15:00:

Push Jerk x2 - Build to a Heavy 2

SA KB/DB Row x5e

Metcon:

“Baseline”

FT:

500m Row

40x Air Squats

30x BAMSU

20x Push-ups

10x Pull-ups

Tuesday, November 7th (Re-test week from 10.02-10.06)

Warm-up/Dynamic Stretching:

2rds of:

10x V-ups

10x Box Jumps/Step-ups

200m Run

Gymnastics Baseline:

1:00 Max T2B

Run Baseline:

800m Run

Metcon:

3RFT:

400m Run

21x Box Jumps @ 24/20

12x Power Cleans @ 135/95

Monday, November 6th (Re-test week from 10.02-10.06)

Warm-up/Dynamic Stretching:

3rds of:

10x BAMSU

10x OHS PVC

DB Strict Press x5e (2)

Gymnastics Baseline:

1:00 Max HSPU

Strength:

E2MOM12:

OHS Squat x2 - Build to a heavy 2

Metcon:

AMRAP9:

3-6-9-12-15, etc.

Wall Balls @ 20/14

KB Swings @ 53/35

Saturday, November 4th

Warm-up:

Dynamic Stretching

Metcon:

Teams of 2

2RFT:

20x Synchronized Alt. DB Snatch @ 50/35

30x T2B

20x Synchronized Wall Balls @ 20/14

800m Run (Alt. 200m or 400m)

20x Synchronized Alt. DB Snatch @ 50/35

30x Pull-ups

20x Synchronized Wall Balls @ 20/14

——— Rest ——— 

AMRAP13:

24x DU’s

15x KB Swings @ 53/35

6x HSPU

*Alt. Rounds with partner

 Friday, November 3rd

Warm-up/Dynamic Stretching:

300m Row

-then (all with a PVC and/or empty bar)-

2rds of:

5x Thrusters

5x SDLHP

5x Push Jerks

5x OHS

5x FS

5x Burpees

Metcon:

“Air Force”

FT:

20x Thrusters (95/65 lbs)

20x Sumo Deadlift High-Pulls (95/65 lbs)

20x Push Jerks (95/65 lbs)

20x Overhead Squats (95/65 lbs)

20x Front Squats (95/65 lbs)

*4 Burpees at the top of each minute

Thursday , November 2nd

Warm-up/Dynamic Stretching:

3rds:

SA SL RDL x5e leg

15x Jumping Jacks

10/7x Push-ups

Strength:

Every 1:30 for 9:00:

- Squat Snatch x2 - Build to heavy 2

Metcon:

5RFT:

15-12-9-6-3

Deadlift @ 225/155

15/12x Hand-Release Push-ups

15x Air Squats

Wednesday, November 1st

Warm-up/Dynamic Stretching:

3rds:

10x Wall Balls

DB Strict Press x5 (2)

10x Ring Rows

Strength:

Every 2:30 for 15:00:

Push Press x2 - Build to a Heavy 2

Supine Ring Rows x5

Metcon:

AMRAP13:

3-6-9-12-15, etc.

Wall Balls @ 20/14

Pull-ups

30’ Shuttle Sprints

Tuesday, October 31st

Warm-up/Dynamic Stretching:

3rds:

10x Glute Bridges

10x Air Squats

10x Good Mornings

Strength:

Every 1:30 for 9:00:

- Power Snatch x2 - Build to heavy 2

Metcon:

FT:

Buy-in: 75x DU’s (150x Singles)

-then-

10rds of:

5x Hang Power Cleans @ 155/105

8x Box Jumps @ 24”/20”

Monday , October 30th

Warm-up/Dynamic Stretching

3rds of:

10x BAMSU

10x OHS PVC

10x RKB Swings

Strength

E2MOM12:

- Front Squat x2 - Build to heavy 2

Midline Conditioning

EMOM9:

0:00-3:00: 10x T2B or HKR

3:00-6:00: 15x V-ups or Tucks

6:00-9:00: 20x BAMSU

Metcon

AMRAP7:

7x OHS @ 115/80

14x RKB Swings @ 70/53

Friday, October 27

Warm-up/Dynamic Stretching:

1 round:

10/7x Cal Row

10x Glute Bridges

10x Ring Rows

10x RKB Swings

10x BAMSU

10x OHS

5x Burpees

Metcon:

Teams of 2

FT:

100x Cal Row

90x KB Swings @ 53/35

80x BAMSU

70x Cal Row

60x Alt. Pistols

50x SDHP @ 95/65

40x Cal Row

30x Thrusters @ 95/65

20x Synchronized Burpees

10x Deficit HSPU @ 4”/3”

Thursday, October 26

Warmup/Dynamic Stretching: 2RDS

  • 200m Run
  • 10x Good Mornings
  • 10/7x Pushups

Strength: 4 sets

  • 1a: Bench Press x5
  • 1b: SA SL RDL x6e
  • 2a: Strict Ring Dips x5
  • 2b: Rope Climbs x3

MetCon: 4RFT

  • 200m Run
  • 20x Air Squats
  • 15x T2B
  • 1 min Rest

Wednesday, October 25

Warmup/Dynamic Stretching: 3RDS

  • 10x Alt. Jumping Lunges
  • 5x each SA DB Strict Press
  • 10x Ring Rows

Strength: Every 2:30 for 15:00

  • Strict Press x2 - Build to a heavy 2
  • BB Bent-over Row x5

MetCon: AMRAP12 (Teams of 2)

  • 40x Push Jerks @115/80
  • 80x DUs or 150x SUs
  • 120' Front Rack Walking Lunge @115/80

Tuesday, October 24

Warmup/Dynamic Stretching: 3RDS

  • 10x RKB Swings
  • 10/7x Push-ups
  • 10x Glute Bridges

Strength: EMOM12

  • Deadlift x2 - Build to heavy 2

Cardio: "Death by BF Burpees"

  • Minute 1: 1x BF Burpee
  • Minute 2: 2x BF Burpees
  • Minute 3: 3x BF Burpees
  • Etc. - Keep going until you can no longer achieve the number of BF Burpees inside of that minute

MetCon: AMRAP6

  • 30/24x Cal Row
  • 30/24x Push-ups
  • 30x Pull-ups
  • Max Power Cleans @135/95

Monday, October 23

Warmup/Dynamic Stretching: 3RDS

  • 10x BAMSU
  • 5x Infant Squats
  • 5x Burpees

Skills: 1/2 Tabata of each (4RDS of :20 on/:10 off)

  • Hollow rocks
  • Hollow arches
  • Beat swings

Strength: EMOM12

  • Back squat x2 - Build to heavy 2

MetCon: 5RDS FT (30-24-18-12-6)

  • Wall balls @20/14
  • Alt. DB Snatch @50/35

Sunday, October 22 - OPEN GYM

 

Saturday, October 21 (Partner Workout - Teams of 2)

Warmup:

  • 200m Run
  • Dynamic stretching

MetCon: Teams of 2, FT

  • 50x Cal row
  • 5x Bear complex (each) @135/95
  • 40x Box jump overs
  • 4x Bear complex (each)
  • 30x Synchronized BF burpees
  • 3x Bear complex (each)
  • 20x Wall climbs
  • 2x Bear complex (each)
  • 10x Thrusters @135/95
  • 1x Bear complex (each)

Friday, October 20 ("Freedom Friday")

Warm-up/Dynamic Stretching: 3RDS

  • 10x Glute Bridges
  • 10x Ring Rows
  • 10x Box Jumps/Step-ups

Metcon: Individual OR Teams of 2 - “Roy” - 5RFT

  • 15x DL @ 225/155
  • 20x Box Jumps @ 24/20
  • 25x Pull-ups

Monday

Warm-up:2rds of:
:30 DU’s

10x V-ups

10x OHS

Gymnastics:

Tabata, :20on/:10off, 8 rds of each:

Pull-ups

Hollow Rocks

Hollow Arches

Metcon:

AMRAP9:

3-6-9-12-15, etc.

Thrusters @ 95/65

Box Jump Overs @ 24/20

*L3: 115/80

*L1: 75/55 or less, step-overs