Warm up
Metcon
3 RFT:
800 m run
50 box jumps (24/20)
Cash out
Chin ups
DB Bench press
Barbell Skull crushers
Barbell curls
DB hammer curls
DB Skull crushers
9/13/18
Warm up
Strength
10 Minute EMOM:
3 Touch and go Power Cleans
Metcon
For Time:
4 Rope Climbs
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
3 Rope Climbs
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
2 Rope climbs
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
1 Rope climb
50’ Handstand Walk (length of gym if you go back and forth 1x)
20 Wall Balls (20/14#)
****16 Minute Time Cap****
9/12/18
Warm up
Strength
Back Squat
1x1 @ 90%
2x3 @ 80%
1x5 @ 75%
1x10 @ 70%
Metcon
For time:
100 Dumbbell Push press (35/20#)
EMOM (starting at 0:00) complete 10 DB push-ups
9/11/18
Warm up
Strength
Deadlift 5x 3 @ 75%
Metcon
"Helen"
9/10/18
Warm up
Metcon
Every 3 Minutes for 30 Minutes:
12/10 Calorie Row
12/10 Calorie Bike Erg
30 Double Unders
9/7/18
Warm up
Strength
Snatch 3 x 2 @ 80% then try to hit a heavy single
Metcon
500 m row time trial
Cash out
Ab work (see Beyond the white board)
9/6/18
Warm up
Metcon
7 Minute AMRAP:
2-4-6-8-10-12…
Muscle Ups
25 Double Unders after each set
5 Minute Rest
7 Minute AMRAP:
2-4-6-8-10-12…
Dumbbell Burpee Deadlifts (50/35#)
Box jump Overs (24/20”)
9/5/18
Warm up
Strength
Strict press 5 x 2 @ 85%
5 strict weighted pull ups after each strict press set
Metcon
Every 3 minutes for 18 Minutes (6 Rounds):
200m Run
12 Double Kettlebell Thrusters (50/35#)
12 Toes to Bar
9/4/18
Warm up
400m Run
5 Min of stretching
10 Hang Muscle Clean (barbell)
10 High Hang Power Clean (barbell)
10 Hang Power Clean
Strength
Hang power clean 5 x 3
Metcon
For Time:
400m Run
10 Muscle Cleans (135/85#)
40 Push Ups
80 Wall Ball (20/14#)
40 Push Ups
10 Muscle Cleans (135/85#)
400m Run
*Time Cap = 25 Minutes
8/31/18
Warm up
1:00 row/bike
50’ Walking Lunge
1:00 row/bike
10 Single Leg Lateral Step Ups
1:00 row/bike
10 Single Arm Dumbbell Clean and Push Press
Metcon
For Time:
150’ Walking Lunge
100 Air Squats
75 Toes to Bar
50 Single Arm Dumbbell Push Press (50/35#)
*Every minute on the minute, complete 3 burpees
8/30/18
Warm up
400m Run
Then, 3 Rounds:
10 pass throughs (pvc)
10 Dumbbell Strict Press each arm
5 Strict Pull Ups or 2 Rope Pulls
Metcon
3 Rounds, 1 Minute Per Station:
Max Reps Kettlebell Swings (50/35#)
1 Minute Rest
Max Reps Ab Mat Sit Ups
1 Minute Rest
Max Reps Power Snatch (135/85#)
1 Minute Rest
Max Reps Rope Climbs
1 Minute Rest
8/29/18
Warm up
1:00 Row/Bike
20 Air Squats
1:00 Row/Bike
15 Push Ups
1:00 Row/Bike
:30 Front Rack Stretch each arm
Strength
Front Squat 3 x 1
Metcon
10 Minute AMRAP:
5 Bench Press (185/105#)
10 Dumbbell Hang Power Clean (50/35#)
20 Air Squats
8/28/18
Warm up
2:00 bike
1:00 Scorpions
1:00 Pass throughs and figure 8’s (pvc)
2:00 bike
Strength
Deadlift 5 x 3
Metcon
Every 2 min for 14 minutes
15 Calorie Bike
15 Deadlifts (95/65)
15 Push presses (95/65)
8/27/18
Warm up
2 Rounds:
Rower
10 Pulls Easy pace
10 Pulls Fast pace (like you’re rowing sub 2 min/500m)
10 Pulls Easy pace
15 Air Squats
15 Push Ups
Strength
Thruster 5 x 3
Metcon
For Time:
200m Run
15 Dumbbell Thrusters (50/35#)
15 Sub 1:30/500m Pace Row Pulls
200m Run
12 Dumbbell Thrusters (50/35#)
12 Sub 1:30/500m Pace Row Pulls
200m Run
9 Dumbbell Thrusters (50/35#)
9 Sub 1:30/500m Pace Row Pulls
8/24/18
Warm up
200m Run
10 Push Ups
200m Run
15 Pass Throughs
200m Run
20 Hollow Rocks
Strength
Push press 5 x 3
Metcon
For Time
21-18-15-12-9
Push Press (95/65#)
Toes to Bar
Burpees
20 Minute Time Cap
8/23/18
Warm up
1:00 on a bike or rower
15 Goodmonings (pvc)
1:00 on a bike or rower
30 Air Squats
1:00 on a bike or rower
Strength
Tempo Back Squats 3 x 5 @ 60%
Metcon
3 Rounds for Time:
10 Deadlifts (275/185#)
50 Double Unders
8/22/18
Warm up
400m Run
Then,
Coaches choice for stretch and warm up
Metcon
“Evasion”
Cover as much distance as possible in 20 mins Run, Bike or Row in any amount or any splits as desired.
A minimum of 400 m running, and 500 m rowing must be completed.
Record total distance ran, total distance biked, and total distance rowed in addition to the combined total.
Cash out
3 Sets for Quality
10 1-Arm Dumbbell Single Leg Deadlifts (each leg)
25 Hollow Rocks
8/21/18
Warm up
400m Run
Then, 2 Rounds:
10 Push Ups
10 Goodmornings (pvc)
20 Single Unders + 20 Double Unders
Strength
Power clean 5 x 3
Metcon
For Time:
50/40 Calorie Row
50 Handstand Push Ups
50 Sumo Deadlift High Pulls (95/65#)
150 Double Unders
16 Minute Time Cap
8/20/18
Warm up
200m Run
15 Air Squats
15 Pass throughs (pvc)
15 Overhead Squats (pvc)
200m Run
Strength
Pause Overhead Squats 5 x3
Metcon
For Time:
12-9-6
Power Snatch (135/85#)
Bar Muscle Ups
12 Minute Time Cap
8/17/18
Metcon
“The Ghost”
6 rounds, 1 min/station, of:
Row cals
Burpees
Dubs
Rest 1 min
Cash out
15 min alternating EMOM of:
Min 1) 10 ring rows
Min 2) left side plank for 40 seconds
Min 3) right side plank for 40 seconds
Min 4) 10 slow supermans
Min 5) Hollow rocks for 40 seconds