Metcon
“RX”
10 rounds for time
9 thrusters 95/65
35 double unders
“SCALE”
10 rounds for time
9 thrusters 65/45
35 single unders
3/24/17
Strength
3 rounds
A1) 8 double kb/db front rack step ups
A2) 5 weighted strict pull ups
Metcon
5 rounds
20 Russian kb swing 53/35
15 burpees
4x length of gym carry (L arm suit case, R arm suit case, L arm OH, R arm OH)
Accessory
3 rounds
20 sit up
12 banded good morning
10 single arm bench press
3/23/17
Metcon
AMRAPx20 Partner "Cindy"
Partner A rows for max Calories
Partner B completes 2 Rounds of:
5 Pull-ups
10 push up
15 Air Squats
-then switch
* Score as max rounds & calories
Accessory
3 rounds
12 bicep curls
12 skull crusher
20 ab wheel outs
3/22/17
Strength
EOMOMx14
60/70/80/85---
1 clean
2 front squat
1 jerk
Metcon
AMRAPx15
10 Power Cleans 75%
55 Double Unders/ 165 Singles
10 GHD Situps or 15 abmat
Accessory
3 rounds
6 GHR
12 band pull aparts
1 min plank
3/21/17
Strength
Gymnastics
3x
False grip hold :20
Inverted row x8 3.3.3.1 tempo
Support hold :20
Ring push up x8 3.3.3.1 tempo
Metcon
6 rounds
:30 med ball clean
:30 burpee
:30 row
-1:30 rest
Accessory
3 rounds
8 Landmine row
8 ½ kneeling db press
8 Back ext
3/20/17
Metcon
“17.4”
RX
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shot 55 calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
SCALE
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
3/17/17
Strength
A1) 8 double kb/db front rack step ups
A2) 4 weighted strict pull ups
Metcon
Every 2:30 min for 7 rounds
15 second bike standing
8 thrusters 115/80
Accessory
3 rounds
8 ea front rack reverse lunge
8 bent over row
25 ghd sit up
3/16/17
Strength
Gymnastics
3x
3 Tempo false grip ring pull up 3.3.3.1
3 Tempo Ring dip 3.3.3.1
3 Jumping muscle up transition
Metcon
5 rounds
6 power cleans 155/105
9 toes to bar
12 box jump overs
Accessory
4 rounds
10 hollow rocks
10 v-ups
10 gymnastic crunch
10 second hollow hold
3/15/17
Strength
EOMOMx14
50/60/70/80---
1 clean
2 front squat
1 jerk
Metcon
3 rounds
50 wall ball
10 hang power snatch 95/65
Accessory
3 rounds
12 banded pull throughs
20 ab wheel outs
5 ½ kneeling face pull w/ ER
3/14/17
Strength
Gymnastics
3x
False grip hold :20
Inverted row x8 3.3.3.1 tempo
Support hold :20
Ring push up x8 3.3.3.1 tempo
Metcon
EMOMx18
Min 1: 12/8 Cal Row
Min 2: 35 Double Unders/ 70 Singles
Min 3: :20/:10 bike x2
Min 4: 10 KBS 70/44
Min 5: 12/8 Cal Row
Min 6: 30 sec ball slam
Accessory
3 rounds
5 seated single are db strict press
5 single leg RDL
5 kb windmill
3/13/17
Metcon
17.3
“RX”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches 95/65
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches 135/95
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches 185/135
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches 225/155
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185
*If all reps are completed, time cap extends by 4 minutes.
“SCALED”
Jumping chin-over-bar pull-ups
Squat snatches or power snatches with overhead squats permitted
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.
3/10/17
Strength
Every 3 min for 12 min
1 power snatch
3 oh squats
1 snatch
Metcon
3 rounds
30 cal row
20 push up
10 dead lift 225/145
Accessory
3 rounds
10 single leg rdl
10 dumb bell pull over
20 ab wheel outs
3/9/17
Strength
Gymnastics
3x
10 kip swing
5 tempo ring dip
20 second L sit
Metcon
AMRAPx4
3 hang squat clean 135/95
3 muscle up
-4 min rest-
AMRAPx4
6 hang squat cleans 115/80
6 pull up
Accessory
3 rounds
10 hollow bottoms up kb bench press
15 bicep curls
15 dumb bell skull crush
3/8/17
Strength
Every 3 min for 12 min
1 power clean
2 front squats
1 thruster (no thruster-jerks)
1 clean
Metcon
AMRAPx9
3 power snatch 115/80
6 handstand push up
12 box jump overs
Acessory
3 rounds
8 victorian raise
10 banded pull throughs
20 ghd sit up
3/7/17
Strength
Gymnastics
3x
False grip hold :20
Inverted row x8 3.3.3.1 tempo
Support hold :20
Metcon
EMOMx24
Min 1: 35 second ball slam
Min 2: 45 second row
Min 3: 15 burpees
Min 4: Rest
Accessory
3 rounds
10 banded face pull + ER
10 single arm bench press
20 russian twist
3/6/17
Metcon
“17.2”
AMRAPx12
“RX”
2 rounds
50’ weighted walking lunge 50/35
16 toes to bar
8 power cleans
2 rounds
50’ weighted walking lunge
16 bar muscle up
8 power cleans
“SCALE”
2 rounds
50’ weighted walking lunge 35/20
16 hanging knee raises
8 power cleans
2 rounds
50’ weighted walking lunge
16 pull ups
8 power clean
3/3/17
Strength
Every 3 min for 12 min
1 power snatch
1 hang power snatch
3 oh squats
1 snatch
Metcon
AMRAPx10
10 Handstand push up
Double KB front rack carry x2 length of gym
10 Double KB front squat
Accessory
3 rounds
8 ½ kneeling banded face pull + ER
20 ab wheel outs
10 back ext
3/2/17
Strength
Gymnastics
EMOMx12
Min 1: 2 chest to bar + 2 bar muscle up
Min 2: 5 headstand k2e + 2 kipping hspu
Min 3: 4 box spistol
Metcon
Every 3 min for 18 min
40 double unders
7 hang power cleans 135/95
10 burpees
Accessory
3 rounds
10 hollow bottoms up kettlebell bench press
15 bicep curl
20 tricep pull down
3/1/17
Strength
Every 3 min for 12 min
1 power clean
1 hang squat clean
2 thruster (no thruster-jerks)
1 clean
Metcon
“Jackie”
1000m row
50 thrusters 45lb
30 pull ups
Accessory
3 rounds
10 db row
20 gymnastic crunch
8½ kneeling bottoms up press
2/28/17
Strength
Gymnastics
3x
15 second false grip hold
30sec Handstand hold
20 sec L sit
Metcon
EMOMx16
Min 1: Bike :20/:10x2
Min 2: 15 Wall ball
Min 3: 12 Toes to bar
Min 4: Rest
Accessory
3 Rounds
20 Ab wheel outs
10 Band pull aparts
10 Glute bridges