Warm up
3 Rounds
1:00 on a Bike or rower
50’ Walking Lunge
10 Kip Swings
10 Goodmornings (pvc)
Metcon
For Time:
200m Walking Lunge
75 Wall Balls (20/14#)
50 Deadlifts (225/155#)
50 C2B Pull ups
7/18/18
Warm up
400m Run
Then, 2 Rounds:
5 Pull Ups
10 Strict Press (empty barbell)
25/50 Double Unders/ Single Unders
Strength
Strict Press (15 Minutes)
5-5-5-5-5
Do 5-10 STRICT PULL UPS after each set of strict press.
Metcon
3 Rounds for Time:
1,000m Row
100 Double Unders
25 Bench Press (135/85#)
7/17/18
Warm up
3:00 on a Bike or Rower
10 Goodmornings (barbell)
10 Air Squats
10 Front Squats (barbell)
10 Clean Deadlifts (barbell)
Strength
Clean Deadlift + Clean (15 Minutes)
5 x 1 @ 72% of 1RM Clean
Metcon
4 Rounds for Time:
400m Run
25/20 Calorie Bike
200m “Recovery” Jog
7/16/18
Warm up
400m Run
Then, 2 Rounds:
10 Shoulder Rolls (pvc)
10 Overhead Squats (pvc)
Strength
With a Barbell:
10 High Pulls
10 High Hang Muscle Snatch
10 Overhead Squats
5 Snatch Balance
5 Snatch (Pause at hang position and the high hang position on the way up!)
Snatch (25 Minutes)
5 x 1 @ 75% of 1RM
Metcon
10 Minute AMRAP:
5 Power Snatch (155/105#)
10 Handstand Push Ups
15 Air Squats
7/14/18
Metcon
“Bull”
2 rounds for Time, With a Partner:
200 Double Unders
50 Overhead Squats (135/95#)
50 Pull Ups
1 Mile Run
*Break the first 3 movements up.
*One person works while the other rests.
*Run the mile together
7/13/18
Warm up
400m Run
Then, 2 Rounds:
20 Walking Lunges (10 each leg)
10 Goodmornings (pvc)
:30 Handstand Hold
Metcon
5 Rounds For Time:
10 Deadlifts (250/165#)
15 Box Jumps (24/20”)
20 Hand Release Push Ups
Cash out
3 Sets
20 Overhead Walking Lunges
:30 handstand holds
7/12/18
Warm up
200m Run
15 Goodmornings (pvc)
200m Run
10 Leg Swings each leg
200m Run
5 Inchworms + 2 Push Ups
Metcon
4 Rounds for Time:
100m Dumbbell Farmers Carry (50/35#)
200m Run
100m Dumbbell Farmers Carry (50/35#)
400m Run
Cash out
3 Rounds for Quality:
25 Weighted Sit Ups
Max Set of Strict Pull ups
7/11/18
Warm up
Coaches choice
Metcon
“Holbrook”
10 Rounds for Time:
5 Thrusters (115/75#)
10 Pull Ups
100m Sprint
1:00 Rest
7/10/18
Warm up
3 Minutes on a Bike or Rower
2 Rounds:
5 Inchworms + 2 Push Ups
30/60 Double Unders/ Single Unders
Strength
Bench Press (20 Minutes)
5 x 3 @ 80% of 1RM
Metcon
For Time:
50/40 Calorie Row
Then,
4 Rounds:
15 Push Jerks (95/65#)
50 Double Unders
Then,
50 Toes to Bar
Time Cap = 20 Minutes
7/9/18
Warm up
400m Run
Then,
2 Rounds:
15 Air Squats
10 Leg Swings Each Leg
Strength
Back Squat (20 Minutes)
4 x 3 @ 80% of 1RM
Metcon
For time:
40 Wall Balls (20/14#)
21 Hang Power Cleans (115/75#)
30 Wall Balls (20/14#)
15 Hang Power Cleans (115/75#)
20 Wall Balls (20/14#)
9 Hang Power Cleans (115/75#)
Time Cap = 20 Minutes
7/6/18
Warm up
3 Rounds:
20/15 Calorie Row
15 Push Ups
3 Rope Pulls
Metcon
12 Minute AMRAP
Buy In: 1,000m Row
With Remaining Time:
1-2-3-4-5-6-7-8-9-10…
Strict Handstand Push Ups
1 Rope Climb
Cash out
3 Rounds for Quality
15 Dumbbell Bench Press
:30 L-Sit Hold
7/5/18
Warm up
3:00 on bike or rower
3 rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
Metcon
For Time:
75/60 Calorie Bike/row
60/45 Push Ups
30 Double Kettlebell Hang Clean and Jerks (53/35#)
20 Wall Balls (20/14#)
30 Double Kettlebell Hang Clean and Jerks (53/35#)
60/45 Push Ups
75/60 Calorie Bike/row
7/4/18
Metcon
"Morrison"
50-40-30-20-10
Wall balls
Box jumps
KBS
7/3/18
Warm up
400m Run
Then,
2 Rounds:
20 Walking Lunges
15 Push Ups
10 Kip Swings
Metcon
5 Rounds for Time:
20/15 Calorie Bike/row
20 Push Press
20 Toes to Bar
Cash out
3 sets
50’ Handstand Walk OR
:45 Handstand Hold OR
1:30 Plank Hold
One max set of strict pull ups after each set!
7/2/18
Warm up
3 Rounds:
1 Minute Bike (pick up pace each round)
20 Air Squats
Strength
Squat Clean (20 Minutes)
2-2-2-2-2
Metcon
For Time:
21-15-9
HSPU
Power Snatches (135/95#)
Time Cap = 10 Minutes
6/29/18
Warm up
PVC Game:
https://www.youtube.com/watch?v=TBMSH-k_7As&t=89s
Metcon
10 Rounds for Time:
1 Rope Climb (Scale: 1 rope climb -> 2 rope pulls -> 5 strict pull ups -> 5 banded pull ups)
4 Strict Press @ 70% of 1RM
200m Run
Cash out/accessory
4x 50’ Handstand Walk
4x 1:00 Handstand or Plank Holds
6/28/18
Warm up
400m Run
Then, 2 Rounds:
10 Crossack Squats https://youtu.be/YvxmS5BIPi8
10 Goodmornings (pvc)
30 Double Unders or 60 Single Unders
Strength
Back Squat (10 Minutes)
10’ EMOM
10 reps every min @ 135/95#
Metcon
“FGB” Style
5 Rounds, 1 Minute per Station of:
Double Unders
Deadlifts (185/125#)
Ab Mat Sit Ups
6/27/18
Warm up
2 Rounds:
1 Minute Bike/row
10 pass throughs (pvc)
10 Overhead Squats (pvc)
30 second Handstand Hold
Strength
Snatch (20 Minutes)
2 X 3 @ 75%
2 X 2 @ 80%
1 X 1 @ 80+%
Metcon
For Time:
50/40 Calorie Row
50 Kettlebell Thrusters (53/35#)
50/40 Calorie Row
Time Cap = 20 Minutes
6/26/18
Warm up
3 Minute Row/ Bike
30-60 second Wrist Stretch
Front Rack Stretch
10 Strict Press (barbell)
10 Push Press (barbell)
10 Split Jerk (barbell)
Strength
Push Press + Split Jerk (20 Minutes)
1-1-1-1-1
Metcon
21 Minute Alternating EMOM:
20/15 Calorie Bike
10 Burpees
5 Muscle Ups (Scale: 5MU -> 10 pull ups -> 10 banded pull ups -> 10 ring rows)
6/25/18
Warm up
400m Run
10 Air Squats
10 Drop Squats https://youtu.be/wreVsYRPCY4
Front Rack Stretch
10 Front Squats (barbell)
10 Hang Squat Cleans (barbell)
Strength
Hang Squat Clean (15 Minutes)
3-3-3-3-3
Metcon
5 Rounds for Time:
5 Front Squats (225/155#)
25 Wall Ball (20/14#)
400m Run
Time Cap = 20 Minutes