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Dead Meat

Dead Meat

Warm-up
2 Rounds:
30sec Plate Hops
30sec Plate Romanian Deadlifts
30sec Box Step-Ups
30sec Push-up to Down Dog
30sec Glute Bridge Walkouts

Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Time)
For Time:
1 Mile Run
50 Box Jumps (24/20)
50 Deadlifts (185/135)
800m Run
35 Box Jumps
35 Deadlifts
400m Run
20 Box Jumps
20 Deadlifts

Stimulus: 25-30min
Strength
Metcon (No Measure)
Optional CompTrain WOD:
3 Giant Sets:
10-20sec Single DB Row Static Hold (Top)
14 Single Leg KB Romanian Deadlifts (7 Each)
20-40sec Supinated Grip Dead Hang from Bar
14 Single Arm Arnold Presses (7 Each)

Speed Demon

Speed Demon

Warm-up
30 Seconds Each:
PVC Pass Throughs
Squat to Stands
Lateral Hops Over PVC Pipe

PVC Overhead Squats
Push-up to Down Dog
Lateral Hops Over PVC Pipe

PVC Sotts Press
Active Spidermans
Lateral Hops Over PVC Pipe

OHS Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Metcon
Metcon (AMRAP – Reps)
AMRAP 3:
200m Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3min

AMRAP 3:
200m Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3min

AMRAP 3:
200m Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3min

AMRAP 3:
200m Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)

Score is # of Overhead Squats completed

Do Less

Do Less

Warm-up
6 Minutes at an Easy Pace:
2min Bike
2min Row
1min Single Unders
1min Ab Mat Sit-ups

Movement Prep:
5 Strict T2B (As High As Possible)
5 Kip Swings
5 Knees to Chest
5 Toes to Bar

Metcon
Metcon (Time)
For Time:
3000m Assault Bike
2000m Row
100 Double Unders
50 T2B

Stimulus: 18-25min

Big Clean Complex

Big Clean Complex

Warm-up
1min Glute Bridges
30sec Good Mornings
30sec Back Squats

1min Single Leg Glute Bridges
30sec Elbow Rotations
30sec Strict Press & Reach

1min Glute Bridge Walkouts
30sec Romanian Deadlifts
30sec Front Squats

Metcon
Metcon (Weight)
On the 5:00 x 6 Rounds:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk

*All 12 reps must be completed unbroken

Start around 45-50% of 1RM Clean and Jerk and build to a heavy complex
Gymnastics
Metcon (No Measure)
Optional CompTrain WOD:
1:30 Easy Bike, 25% of Max Ring Muscle-ups
1:30 Easy Bike, 35% of Max Ring Muscle-ups
1:30 Easy Bike, 45% of Max Ring Muscle-ups
2:00 Easy Bike, 25% of Max Ring Muscle-ups
2:00 Easy Bike, 35% of Max Ring Muscle-ups
2:00 Easy Bike, 45% of Max Ring Muscle-ups

Up and Under

Up and Under

Warm-up
3 Rounds:
30sec Single Unders
30sec Push-up to Down Dog
30sec Banded Single Arm Rows
30sec Band Pull Aparts
Gymnastics
Metcon (Weight)
Build to a 3RM Strict Pull-up
Metcon (Weight)
Build to a 3RM Strict Ring Dip

Hold DB’s between your legs or put KB’s on the chain belt. If you use a band, put 0# for your score and comment which band you use.
Metcon
Metcon (AMRAP – Reps)
RX:
AMRAP 9:
3 Hand Release Push-ups
3 Banded Strict Pull-ups
60 Single Unders
6 Hand Release Push-ups
6 Banded Strict Pull-ups
60 Single Unders

Climb by 3 Reps Each Round

RX+:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders

Litter Box

Litter Box

Warm-up
2min Easy Row

30sec Each:
Active Spidermans
Squat to Stands
Mountain Climbers
Air Squats
Frog Hops
Box Step-ups
Slow Burpees

Metcon
Metcon (Time)
3 Rounds:
3 Burpee Box Jumps (24/20)
6 Double DB Front Squats (50/35)
9 Deadlifts (155/105)

50/35 Calorie Row (40/30 Cal Bike)

3 Rounds:
3 Burpee Box Jumps
6 Double DB Front Squats
9 Deadlifts

50/35 Calorie Row (40/30 Cal Bike)

3 Rounds:
3 Burpee Box Jumps
6 Double DB Front Squats
9 Deadlifts

Stimulus: 15-25min
Gymnastics
Metcon (Time)
Optional CompTrain WOD:
5 Rounds:
15/12 Calorie Machine of Choice
“X” Handstand Walk

Options:
50ft HS Walk (RX+)
25ft HS Walk (RX)
1min of HS Practice (Scaled)

Door Dash

Door Dash

Warm-up
Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Metcon
Metcon (Time)
For Time:
800m Run
50 Single Arm DB Hang Clean & Jerks (50/35)
400m Weighted Run (50/35)
30 C2B Pull-ups
400m Weighted Run
50 Single Arm DB Hang Clean & Jerks
800m Run

Stimulus: 20-30min

Dodgeball

Dodgeball

Warm-up
200m Easy Run

30 Seconds Each:
Glute Bridges
Air Squats to Med Ball
Single Leg Glute Bridges
Med Ball Front Squats
Glute Bridge Walkouts
Med Ball Thrusters

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat
Metcon
Metcon (Time)
10 Rounds:
15 Wall Balls (20/14)
200m Run

25 Minute Time Cap

Pipe Down

Pipe Down

Warm-up
30 Seconds Each:
Active Samson
Push-up to Down Dog
Banded Pass Throughs

Straight Leg Sit-ups
Shoulder Taps
Banded Pull Aparts

Hollow Hold
Arch Hold
Banded Pass Throughs (More Narrow)

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Time)
21-15-9:
Power Cleans (115/85)
Hand Release Push-ups

Into…

21-15-9:
Push Press (115/85)
Toes to Bar

Stimulus: 12-20min
Metcon
Metcon (Time)
Optional CompTrain WOD:
On the 5:00 x 5 Rounds:
15/11 Calorie Assault Bike
15 GHD Sit-ups
21/15 Calorie Row

Your score is your slowest time

UFO

UFO

Warm-up
6 Minutes For Quality:
250m Row
20 Bodyweight Reverse Lunges
100m Single Arm Farmer’s Carry
Metcon
Metcon (Calories)
AMRAP 5:
200ft Walking Lunge
200m Weighted Run (50/35)
Max Calorie Row in Time Remaining

Rest 5min

AMRAP 5:
100ft Single DB Walking Lunge (50/35)
200m Weighted Run (50/35)
Max Calorie Row in Time Remaining

Rest 5min

AMRAP 5:
50ft Double DB Walking Lunge (50s/35s)
200m Weighted Run (50/35)
Max Calorie Row in Time Remaining

Stimulus: at least 1min on the rower
Your score is your calories
Metcon
Metcon (AMRAP – Reps)
Optional CompTrain WOD:
On the 2:00 x 5 Rounds:
9 Bar Facing Burpees
30 Double Unders
Max HSPU’s in Time Remaining

Your score is your HSPU’s