Warm up
Strength/skill
2’ AMRAP
max rep double unders
then,
Bench press
2 x 10
3 x 3
Metcon
15 Minute AMRAP:
15 Kettlebell Swings (70/53#)
30 Double Unders
15 Toes to Bar
30 Double Unders
Rest 30 Seconds
2/18/19
Warm up
Strength
Squat clean
Test your 1RM
Metcon
“Diane”
For Time:
21-15-9
Deadlifts (225/155#)
Handstand Push Ups
12 Minute Time Cap
2/15/19
Warm up
Metcon
3 Rounds for time
10 Pull-ups
50’ overhead walking lunges (45/25)
20 row calories
Cash out/finisher
3 Rounds for Quality:
8 Tempo Double Kettlebell/Dumbbell Squats (5 seconds down)
5 Strict Pull Ups
20 sit up med ball wall tosses
2/14/19
Warm up
Strength
Squat clean
2 rep max
Metcon
10 Minute Alternating EMOM:
15 Kettlebell Swings (70/53#)
10 Burpee Box Jumps (24/20”)
-2 Minute Rest-
10 Minute Alternating EMOM:
10 Handstand push ups
20 AbMat Sit Ups
2/13/19
Warm up
Strength
Pause front squat
5-3-1-5-3-1
Metcon
3 Rounds for Time:
50 Ab Mat Sit Ups
30/25 Calorie Bike
20 Hang Power Cleans (135/95#)
15 Minute Time Cap
2/12/19
Warm up
Strength
Strict press
2 rep max
Metcon
6 Rounds for time
6 Sumo Deadlift High pulls (135/95)
9 Lateral over the bar burpees
12 Wall balls
2/11/19
Warm up
Metcon
21-15-9
Deadlift (315/205)
Box jump (30/24)
Cash out/Finisher
2/8/19
Warm up
Strength
Bench Press
3 x 5
3 x 2
Metcon
For Time, With a Partner:
5,000m row
*Alternate whenever you want with a partner on a bike.
*Every time the clock hits an ODD minute, partner 1 must go complete:
8 bench press (135/85#) AND
4 Box Jump Overs (24/20”).
*And every time the clock hits an EVEN minute, partner 2 must go and complete :
8 bench (135/85#) AND
4 box jump overs (24/20).
2/7/19
Warm up
Strength
Squat clean 3 rep max
Metcon
5 Rounds for Time:
20 Kettlebell Swings (70/53#)
50 Double Unders
20/15 Calorie Row
2/6/19
Warm up
Strength
Back Squats 5 x 5 @ 75%
Metcon
20 Minute Alternating EMOM:
Odd Minutes: 3 Squat Cleans AND
6 CTB Pull Ups
Even Minutes: 10 Burpees
2/5/19
Warm up
Strength
Front Squats
Metcon
For Time:
1-2-3-4-5-6-7-8-9-10
Clean and Jerk (155/105#)
1 Round of “Cindy” after each set
5 STRICT Pull Ups
10 Push Ups
15 Air Squats
Time Cap = 20 Minutes
2/4/19
Metcon
14.5/16.5
For time:
21-18-15-12-9-6-3
Thrusters (95/65#)
Bar facing Burpees
2/1/19
Warm up
Strength
Hang squat Clean
Metcon
5 Rounds for Time:
7 Power Cleans (185/115#)
14 Handstand Push Ups
28 Air Squats
*16 Minute Time Cap
1/31/19
Warm up
Strength
Back Squat
Metcon
10 Minute AMRAP:
Buy In:
50/40 Calorie Row
50 Bench Press (135/85#)
With Remaining Time:
Max Reps Rope Climbs
1/30/19
Warm up
Metcon
For time:
100 Wall balls (20/14#)
35 Calorie Row
35 Assault Bike cals
50 Burpee Box Jumps
Cash out/Finisher
3 Sets for Quality:
30 Ab Mat Sit Ups
:45 Handstand Hold OR
1:00 Plank Hold
1/29/19
Warm up
Strength
Front Squat
Metcon
18 minute AMRAP of:
21/15 Assault bike cals
-Then-
3 rounds of Cindy:
5 Pull-ups
10 Push ups
15 Air squats
-Then-
5 Squat Cleans (185/135#)
1/28/19
Warm up
Strength
Strict Press
Metcon
2014 Regional Chipper- 50’s
For Time:
50/40 Calorie Row
50 Box Jump Overs (24/20”)
50 Deadlifts (185/125#)
50 Wall Ball (20/14#)
50 Ring Dips
50 Wall Balls (20/14#)
50 Deadlifts (185/125#)
50 Box Jump Overs (24/20”)
50/40 Calorie Row
Time Cap = 21 Minutes
1/25/19
Warm up
Strength
Back Squat 4 x 6 @ 70%
Metcon
For Time:
30 Power Snatches (75/55#)
800 m run
60 Power Snatches (75/55#)
800 m run
30 Power Snatches (75/55#)
1/24/19
Warm up
Strength
10’ EMOM
3 push press
Metcon
15 Minute AMRAP:
Buy In:
1,500m Row
With Remaining Time, AMRAP:
50 Double Unders
15 Push Press (95/65#)
5 Muscle Ups
1/23/19
Warm up
Strength
Front Squat
Work up to a 5 rep max
Metcon
For Time:
1,000m Row
50 Toes to Bar
50 Box Jump Overs (24/20”)
50 Chest to Bar Pull Ups
1,000m Row