Strength
5x
A1) 5 tempo back squat 51x1
A2) 5 strict pull up
Metcon
AMRAPx12
12 hang power snatch 95/65
24 box jumps
250m row
Accessory
3 rounds
8ea front rack reverse lunge
15 bicep curl
20 ab roll outs
4/6/17
Strength
3x
A) 3 high hang clean (light and crisp)
B) 3 split jerk (light, focus on foot work and balanced catch)
Metcon
For time w partner
120 cal row
100 wallball
80 toes to bar
60 power cleans 95/65
Accessory
3 rounds
1 min plank on rings
40 hollow rocks
12 back ext
4/5/17
Strength
5x
A1) 5 close grip bench press
A2) 8 bent over row
Metcon
Every 3 min for 21
3 wall climb or 6 deficit hspu
1 dead lift 85%
20 second bike sprint
Accessory
3 rounds
10 db pull over
8 single leg db RDL
10 land mine twist
4/4/17
Strength
3x
A) 3 high hang snatch
B) 3 snatch start
Metcon
EMOMx24
Min 1: 30 second kb swing 53/35
Min 2: 8 burpee box jumps
Min 3: 12/9 cal row
Accessory
3 rounds
6 chin up
8 upright row
20 landmine twist
4/3/17
Strength
EMOMx15
Min 1: 3 dead lift (sumo, 70ish)
Min 2: 6 split db press
Min 3: 10 toes to bar or 12 v ups
Metcon
4 rounds
1 min max thrusters 135/95-115/80-95/65
1 min max double unders
1 min rest
Accessory
3 rounds
5 ½ kneeling Arnold press
8 weighted back ext
1 min plank
3/31/17
Metcon
4 rounds
12 handstand push up
12 toes to bar
12 power clean 135/95
Accessory
3 rounds
10 bent over row
20 tricep pull down
20 ab wheel
3/30/17
Metcon
teams of 2
200 Russian kb swing 70/44
150 burpee
100 ball slam 35/25
50 GHD sit up or 75 abmat sit up
Accessory
3 rounds
12 back ext
8 single Kb front rack reverse lunge
1 min plank
3/29/17
Metcon
AMRAPx14
200m row
10 db snatch 50/35 35/20
15 box jumps
10 pull ups/ scale up to 3-5 muscle ups
Accessory
3 rounds
10 seated single arm db press
15 band pull aparts
20 v-ups
3/28/17
Metcon
EMOMx20
Min 1: 8 deadlift 205/145
Min 2: 20 second bike sprint
Min 3: 10 ring dips
Min 4: 20 second bike sprint
Accessory
3 rounds
8 Single leg good morning 45/35
10 Single arm db bench press
20 Russian twist
3/27/17
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.