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
8/16/18
Warm up
2:00 Bike or row
Then, 2 Rounds:
10 push ups
10 Squats (barbell)
10 RDL’s (barbell)
Metcon
7 min AMRAP of:
5 DB man-makers (pick load)
10 Back Squats (115/80)
5 min rest, then:
Every 6 minutes for 18 minutes, do:
500 m row
20 alternating DB snatches (pick load)
30/20 Push ups
8/15/18
warm up
20/15 Calorie Row or bike
Then 2 Rounds:
10 light kettlebell swings
10 air squats
10 pass throughs
10 kip swings
Metcon
For Time:
60 Alternating lunges (30/leg)
40 Russian Kettlebell swings (pick load)
20 Push ups
10 Chest to bar pull ups
800 m run
10 Chest to bar pull ups
20 Push ups
40 Russian Kettlebell swings
60 Alternating lunges (30/leg)
Cash out
A) Dumbbell curls 3 x 8
A) Alternating DB hammer curls 3 x 8
B) Dumbbell skull crushers 3 x 8
B) Dips 3 x 8
8/14/18
Warm up
2:00 on a bike or rower
10 Air Squats
10 Snatch grip behind the neck Strict Press (barbell)
10 Muscle snatches + Overhead squats (barbell)
10 Hang Power Snatches (barbell)
Strength
Hang power snatch 5 x 1
Metcon
30-20-10 reps, for time of:
Shoulder to overhead (135/95)
Toes to Bar
Row calories
8/13/18
warm up
200 m run
15 pass throughs (pvc)
10 Overhead Squats (pvc)
200 m run
20 air squats
10 good mornings (pvc)
Strength
Box Squats 10 x 2
Metcon
In 15 mins do:
800 m run
Then with remaining time, AMRAP of:
10 DB thrusters (pick load)
20 ab mat sit ups
8/10/18
Warm up
3:00 on a bike or rower
30 Air Squats
10 Inchworms
Strength
Hang Power Clean 5 x 1
Metcon
“The Chief”
For 5 Cycles:
3 Minute AMRAP:
3 Power Cleans (135/95#)
6 Push Ups
9 Air Squats
Rest 1 Minute between each cycle
8/9/18
Warm up
2 Rounds:
20/15 Calorie Row
15 Push Ups
10 Box Jumps
Strength
Bench Press 3 x 10
Inverted Row 3 x 10 (superset)
Metcon
“Christine”
3 Rounds for Time:
500m Row
12 Deadlifts (1x Bodyweight)
21 Box Jumps (24/20”)
8/8/18
Warm up
1:30 on bike or rower
1:00 Squat Hold
10 Lateral Step Ups each leg
Strength
Back Squat
1 x 1 @ 90%
3x 3 @ 80-85%
Metcon
7 Rounds for Time:
10 Wall Ball (20/14#)
10 Pull Ups
Time Cap = 10 Minutes
8/7/18
Warm up
:30 Handstand Hold
20 Single Unders + 20 Double Unders
10 Air Squats
5 Box Jumps
Metcon
10 Minute AMRAP:
50’ Double Kettlebell Overhead Walk (53/35#)
10 Toes to Bar
Rest 5 Minutes
10 Minute ARMAP:
50 Double Unders
5 Burpee Box Jumps (24/20#)
Cash out
3 Sets for Quality:
12 Single Arm Bent Over Dumbbell Rows (each arm, pick weight)
50’ Handstand Walk OR
:45 Handstand Hold OR
1:00 Plank Hold
8/6/18
Warm up
200m Run
20 Air Squats
200m Run
10 Front Squats (barbell)
Strength
Squat clean 5 x 1
Metcon
For Time:
15-12-9
Muscle Ups
100-75-50
Air Squats
Time Cap = 20 Minutes
8/3/18
Warm up
2 Rounds:
200m Run
10 Hand Release Push Ups
50’ Walking Lunge
Metcon
At 0:00
3 Rounds for Time:
400m Run
20 Hand Release Push Ups
At 10:00
3 Rounds for Time:
400m Run
25’ Right Arm DB Overhead Walking Lunge (50/35#)
25’ Left Arm DB Overhead Walking Lunge (50/35#)
Cash out
4x10 Strict Pull Ups
4x10 Strict Handstand Push Ups
*Superset these 2 movements.
8/2/18
Warm up
2 Rounds:
1:00 Bike (:30 easy, :30 hard)
5 Inchworms + 2 Push Ups
10 RDL’s (barbell)
Metcon
5 Rounds for Time:
25/20 Calorie Bike
20 Burpees
10 Deadlifts (225/155#)
8/1/18
Warm up
2 Rounds:
20/15 Calorie Row
15 Push Ups
10 Pass throughs (pvc)
Strength
Bench Press (5 x 1)
Metcon
21 Minute Alternating EMOM:
Min 1: 12/10 Calorie Row
Min 2: 10 Bench Press (135/85#)
Min 3: 15 Kettlebell Swings (53/35#)
7/31/18
Warm up
3:00 on a bike or rower
20 Air Squats
10 Strict Press (barbell)
10 Hang Power Cleans (barbell)
10 Low Hang Power Clean and Push Jerks (barbell)
Strength
Power clean & Push jerk (5 x 1)
Metcon
10-9-8-7-6-5-4-3-2-1
Burpee Box jump overs
GHD Sit-ups
7/30/18
Warm up
2 Rounds:
200 m run
15 pass throughs (pvc)
10 Overhead Squats (pvc)
Strength
Snatch Grip Push Press + 2 Overhead Squats (5 x 1)
Metcon
10 Rounds for Time:
200m Run
1 Snatch @ 80%
20 Minute Time Cap