21909 Eastex Fwy, Humble, Texas 77339
info@uturncrossfit.com

Category Archives: Uncategorized


Warning: Use of undefined constant REQUEST_URI - assumed 'REQUEST_URI' (this will throw an Error in a future version of PHP) in /home/customer/www/uturncrossfit.com/public_html/wp-content/themes/crossfitUturn/category.php on line 24

Dead Meat

September 12, 2020
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

September 14, 2020
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

September 15, 2020
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

September 16, 2020
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

September 17, 2020
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

September 18, 2020
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

September 19, 2020
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

September 21, 2020
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

September 22, 2020
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

September 23, 2020
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

Never Forget

September 11, 2020
Never Forget

Warm-up
2 Rounds:
30sec Row
30sec Squat to Stands
30sec Hollow Hold
30sec Single Leg Glute Bridges

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

Metcon
Metcon (Time)
For Time:
Buy-in: 2001m Row

Into…

4 Rounds:
9 Clusters (135/95)
11 Strict Pull-ups

2001m Row: The Year
4 Rounds: The Number of Planes
9 Clusters: The Month
11 Strict Pull-ups: The Day

Stimulus: 20-30min

Gymnastics
Metcon (Time)
Optional CompTrain WOD:
21-15-9:
Strict HSPUs
Strict T2B
Strict Ring Dips

The Ocho

September 8, 2020
The Ocho

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)
On the 4:00 x 8 Rounds:
20/15 Cal Row or 12/9 Cal Bike
200m Run

Score is your slowest round
Strength
Metcon (Weight)
Optional CompTrain WOD:
3 Giant Sets:
150ft Double DB Farmer’s Carry
75ft Single Arm OH Carry (Left)
75ft Single Arm OH Carry (Right)

Rest 2min Between Sets

20 Questions

September 9, 2020
20 Questions

Warm-up
30 Seconds Each:
Active Spidermans
PVC Pass Throughs
Mountain Climbers
PVC Overhead Squats
Frog Hops
PVC Pass Throughs (More Narrow)
Slow Burpees
PVC Overhead Squats (More Narrow)
Metcon
Metcon (Time)
For Time:
20 Power Cleans (75/55)
20 Thrusters
20 Push Presses
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats

On the Minute (Including 0:00): 3 Burpees

RX+: 95/65, 5 Burpees
25 Minute Time Cap

Stimulus: 12-18min
Choose weight that you could do 25-30+ reps unbroken
Strength
Metcon (Weight)
Optional CompTrain WOD:
2 Sets:
10 Romanian Deadlifts
50ft Front Rack Walking Lunges

Into…

2 Sets at a Heavier Weight:
5 Romanian Deadlifts
25ft Front Rack Walking Lunges

Rest 2min Between Each Set

Double Agent

September 10, 2020
Double Agent

Warm-up
3 Rounds:
30sec Bike (Easy-Mod-Fast)
30sec Single Unders
30sec Down Dog
30sec Alternating Reverse Lunges
Metcon
Metcon (Time)
3 Rounds For Time:
1600m Bike or 800m Row
80 Double Unders
400m Run
20 Russian KB Swings (70/53)
10 KB Box Step Overs (24/20)

30 Minute Time Cap

Stimulus: 24-30min

Mirror, Mirror

September 5, 2020
Mirror, Mirror

Warm-up
400m Easy Run

2 Rounds:
With Light Dumbbells:
30sec Pausing Goblet Squats
30sec Lateral Hops Over DB
30sec Double DB Plank Rows
30sec DB Warrior Squats

Metcon
Metcon (Time)
For Time:
800m Run
21 DB Squat Cleans (50s/35s)
400m Run
40 Pull-ups
400m Run
21 DB Squat Cleans
800m Run

Stimulus: 18-28min
Metcon
Metcon (AMRAP – Reps)
Optional CompTrain WOD:

4 Rounds for Max Total Bar MU’s:
300m Row @ 2K Pace + 20 Seconds
200m Row @ 2K Pace + 15 Seconds
200m Row @ 2K Pace + 10 Seconds
1 Minute Max Bar Muscle-ups

*No Rest Between Rounds

Big Baller

September 7, 2020
Big Baller

Warm-up
With Workout Weight Medicine Ball:
1min Easy Bike
30sec Squats to Medicine Ball
1min Push-up to Down Dog
30sec Medicine Ball Deadlifts
1min Active Samson
30sec Medicine Ball Ground to Overheads

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

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
50 Wall Balls (20/14)
40/30 Cal Assault Bike
30 Deadlifts (225/155)
20 Double DB Push Presses (50/35)
10 DB Renegade Rows (50/35)

RX+: 10 Bar Muscle-ups for Renegade Rows

Stimulus: 1-1.5+ Rounds
Weightlifting
Metcon (Weight)
Optional CompTrain WOD:
0:00-4:00: Build to a Moderate High-Hang Snatch (Pockets)
4:00-8:00: Build to a Moderate Hang Snatch (Above Knees)
8:00-12:00: Build to a Moderate Low Hang Snatch (Below Knees)

Dream Team

September 4, 2020
Dream Team

Warm-up
2 Minutes Easy Row
90 Seconds Wall Squats
1 Minute Romanian Deadlifts (Light KB)
30 Seconds Lateral Box Step-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
AMRAP 20:
45/35 Cal Row AND 35/25 Cal Bike
70 Wall Balls (20/14)
50 Kettlebell Swings (70/53)
30 Burpee Box Jumps (24/20)

One partner bikes, the other partner rows at the same time
Each partner must complete their calories before the team starts Wall Balls
Weightlifting
Hang Squat Clean
Build to Heavy Single

Optional CompTrain WOD
On the Minute x 4: Clean Pull + Hang Squat Clean + Front Squat
Rest 1 min
On the Minute x 8: Build to a Heavy Single
Gymnastics
Metcon (No Measure)
Optional CompTrain WOD:
7 Minutes for Quality:
3 Strict Deficit HSPU’s
6 4-Count L-Sit Flutter Kicks
9 Strict Pull-Ups

Rest 2 Minutes

21 Strict HSPU’s

Baggage Claim

September 3, 2020
Baggage Claim

Warm-up
1 Minute Each:
PVC Straight Leg Swings
PVC Pass Throughs
PVC Liftoffs
PVC Overhead Squats
PVC Sotts Press

Snatch 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 (Time)
3 Rounds For Time:
400m Run
200m Weighted Run (50/35)
10 Power Snatches (135/95)

Stimulus: 12-20min

Treasure Chest

September 2, 2020
Treasure Chest

Warm-up
30 Seconds Each:
Easy Bike
Push-up to Down Dog
Hollow Hold

Moderate Bike
Active Samson
Arch Hold

Faster Bike
Shoulder Taps
Flutter Kicks

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

Weightlifting
Push Jerk Complex
Build to a Moderate Complex:
1 Pausing Push Jerk
1 Push Jerk

Pause for 2sec in the dip, 2 sec in the catch
Build to a weight slightly heavier than workout weight
Metcon
Metcon (Time)
3 Rounds:
25 T2B
20 Push Jerks (135/95)
15/12 Cal Bike or 20/14 Cal Row

20 Minute Time Cap

Stimulus: 9-18min
Choose weight you can complete in 2-3 sets
Gymnastics
Metcon (Time)
Optional CompTrain WOD:
100 Double Unders, 50ft HS Walk
80 Double Unders, 50ft HS Walk
60 Double Unders, 50ft HS Walk
40 Double Unders, 50ft HS Walk
20 Double Unders, 50ft HS Walk

Born to Run

September 1, 2020
Born to Run

Warm-up
400m Easy Run
30sec Active Spidermans
5 Good Mornings
5 Back Squats

200m Easy Run
30sec Mountain Climbers
5 Elbow Rotations
5 Strict Press & Reach

100m Easy Run
30sec Squat to Stands
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Time)
For Time:
400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 Power Cleans (115/85)
200m Run, 15 Power Cleans
200m Run, 21 Power Cleans

RX+: 135/95
Stimulus: 12-20min
Metcon
Metcon (Calories)
Optional CompTrain WOD:
10min Max Calorie Bike
3min Rest
10min Max Calorie Bike

Aim for similar scores on each attempt
Score is both scores added together
Metcon
Metcon (No Measure)
Optional CompTrain WOD:
21-18-15-12:
GHD Sit-ups

After Each Set:
5 Inchworms
30sec GHD Hip Extension Hold

Empty Calories

August 31, 2020
Empty Calories

Warm-up
2 Rounds:
1min Row
30sec PVC Pass Throughs
1min PVC Wall Squats

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
Overhead Squat Complex
On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat (5-5-5)

5sec down, 5sec in the bottom, 5sec up
Metcon
Metcon (Time)
27-21-15-9:
Row Calories (or Bike)
Overhead Squats (95/65)

Stimulus: 6-10min
Choose OHS weight that you can complete in 1-2 sets
Gymnastics
Strict Handstand Pushups (Max Unbroken Set)
Strict Pull-Up (Max Unbroken Set)
Optional CompTrain WOD:
On the 0:00 – Max Unbroken Set of Strict HSPU’s
On the 2:00 – Max Unbroken Set of Strict Pull-ups

WOD and Worship

August 30, 2020
WOD and Worship

Metcon
Metcon (Time)
For Time:
33 Barbell Hops, 12 Hang Cleans
33 Barbell Hops, 12 Front Squats
33 Barbell Hops, 12 T2B
33 Barbell Hops, 12 Power Snatches
33 Barbell Hops, 12 OH Squats
33 Barbell Hops, 12 Push Presses
33 Barbell Hops, 12 HSPUs

RX: 95/65

Oil Change

August 29, 2020
Oil Change

Warm-up
PVC Warmup:
30 Seconds Each:
Lateral Hops Over PVC Pipe
PVC Straight Leg Swings (15 Seconds Each)
PVC Lat Stretch
PVC Pass Throughs
PVC Sotts Press
PVC Overhead Squats
PVC Hollow Hold
PVC Arch Hold

Snatch 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 (Time)
For Time:
1 Mile Run
50 T2B
30 Power Snatches (115/85)
Metcon
Metcon (No Measure)
After Party WOD:
On the 2:00 x 3 Rounds:
15/12 Cal Row
12 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:
15/12 Cal Row
9 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:
15/12 Cal Row
6 Lateral Burpees Over Rower

21 Savage

August 28, 2020
21 Savage

Warm-up
Bike Warmup:
2 Minute Easy Bike

30 Seconds Each:
With Single Light Dumbbell:
Air Squats
Dumbbell Goblet Squats
Down Dog
Dumbbell Single Arm Russian Swings (15sec Each Side)
Inchworm to Push-up
Dumbbell Single Arm Strict Press (15sec Each Side)

Weightlifting
Back Squat (Build to a Heavy 7-5-3)
Metcon
Metcon (Time)
For Time:
75/50 Cal Bike
21 Double DB Front Squats (35s/25s)
21 Double DB Push Presses
21 Double DB Hang Clusters

*20min Cap

RX+: Any weight above 35s/25s

Buttercup

August 27, 2020
Buttercup

Warm-up
6 Minutes For Quality:
15 Pausing Glute Bridges (2 Seconds at Top)
12 Barbell Bent Over Rows
9 Barbell Romanian Deadlifts
6 Barbell Rollouts
Metcon
Metcon (Weight)
On the 3:00 x 5 Rounds:
12 Pull-ups
25 AbMat Sit-ups
5 Deadlifts

Kelly Rowland

August 26, 2020
Kelly Rowland

Warm-up
3 Rounds:
30 Seconds Each:
Row, Bike, or Run (Increasing Intensity)
Plate Hops
Lateral Box Step-Overs
Plate Counterbalance Squats
Medicine Ball Slams
Plate Lateral Squats
Metcon
Metcon (Time)
For Time:
50/35 Cal Row (40/30 Cal Bike or 600m Run)
3 Rounds of “Kelly”
50/35 Cal Row (40/30 Cal Bike or 600m Run)

1 Round of “Kelly”:
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20″)

4EVER

August 25, 2020
4EVER

Warm-up
30 Seconds Each:
Easy Bike
Active Spidermans
Russian Baby Makers
Shoulder Taps

Moderate Bike
Mountain Climbers
Straight Leg Sit-ups
Arch Hold

Faster Bike
Frog Hops
Inchworm to Push-ups
Hollow Hold

Metcon
Metcon (AMRAP – Rounds and Reps)
RX:
AMRAP 4:
27 Standing Lunges
27 Burpees
27 Banded Pull-ups

Rest 4min

AMRAP 4:
21 Standing Lunges
21 Burpees
21 Sit-ups

Rest 4min

AMRAP 4:
15 Standing Lunges
15 Burpees
15 Ring Rows

RX+:
AMRAP 4:
27 Cal Assault Bike (or Row)
27 Burpees
27 C2B

Rest 4min

AMRAP 4:
21 Cal Assault Bike (or Row)
21 Burpees
21 T2B

Rest 4min

AMRAP 4:
15 Cal Assault Bike (or Row)
15 Burpees
15 Pull-ups

It’s Goin’ Down

August 24, 2020
It’s Goin’ Down

Warm-up
3 Rounds:
30sec PVC Pass Throughs
30sec Wall Squats with PVC Pipe
30sec Lateral Hops Over PVC Pipe

Snatch 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 (Time)
21-18-15-12-9:
Hang Power Snatches (45/35)
Thrusters

After Each Set: 45 Single Unders

*30 Minute Cap
*Do NOT drop the bar from overhead!

RX+: 75/55, 30 Double Unders

1-800-Macho-Man

August 22, 2020
1-800-Macho-Man

Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

* The intended time range for this wod is between 20-30 minutes

AFTER PARTY WOD:

AMRAP 12:
C2B Pull-ups

(On the 0:00, 3:00, 6:00, and 9:00):
300 Meter Row
15 HSPU

Dumbo

August 21, 2020
Dumbo

Mobility
Child’s Pose on Box: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Warm-up
3 Rounds-
30 Seconds Each:
Bike (Increase Intensity Each Round)
Light Single Dumbbell Deadlifts (15 seconds each)
Inchworms to Push-up
Alternating Box Step-Ups
Metcon
Metcon (Time)
5 Rounds:
21/15 Cal. Bike or Row
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)

25 Min Time Cap

Strict Nicole

August 20, 2020
Strict Nicole

Mobility
Banded Lat Stretch: 40 Seconds Each Side

Banded Hamstring Stretch: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side

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
Strict Nicole (AMRAP – Reps)
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

*Keep a running count of how many strict pull-ups are completed within each set
* Your final score is the total number of strict pull-ups completed over the 20 minutes

Shoot your Shot

August 19, 2020
Shoot your Shot

Mobility
Barbell Ankle Stretch: 1 Minute

Barbell Assisted Straddle Stretch: 1 Minute

Warm-up
30 Seconds Each:
Easy Row
Active Samson
Russian Baby Makers
Moderate Row
Medicine Ball Deadlifts
Squats to Medicine Ball
Faster Row
Medicine Ball Slams
Squats with Medicine Ball

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

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
45 Wallballs (20/14)
30/24 Cal Row or Bike
15 Deadlifts (275/185)

*Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds

Four Eyes

August 18, 2020
Four Eyes

Mobility
Couch Stretch: 45 Seconds Each Side

Front Rack Stretch: 45 Seconds

Warm-up
30 Seconds Each:
Mountain Climbers
Hollow Hold
Glute Bridges
Arch Hold
Single Leg Glute Bridges (30 seconds each)
Push-Up to Down Dog
Glute Bridge Walkouts

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

Metcon
Metcon (Weight)
On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans

*Build In Weight On Hang Power Clean*

* These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights

* Your score is your heaviest completed hang power clean weight

Over and Out

August 17, 2020
Over and Out

Mobility
Wall Squat with PVC : 1 Minute

PVC Sotts Press: 1 Minute

Warm-up
2 Rounds-
30 seconds each:
Lateral Squats
PVC Pass Throughs
Inchworms to Push-up
PVC Overhead Squats
Active Spidermans

Snatch 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

Strength
Squat Snatch (Build to a Heavy Single)
Metcon
Metcon (Time)
For Time:
20 Power Snatches (75/55)
20 Lateral Barbell Burpees
20 Overhead Squats (75/55)
20 Lateral Barbell Burpees
20 Squat Snatches (75/55)

RX+ : (95/65)

*15 min TimeCap

*The intended time range for this wod is between 5-10 minutes

*This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh

Pregnant Lexy

August 15, 2020
Pregnant Lexy

Mobility
Banded Lat Stretch: 40 Seconds Each Side

Banded Hamstring Stretch: 40 Seconds Each Side

Warm-up
400 Meter Easy Jog
30 Seconds Each:
Down Dog
Single Arm Dumbbell Rows (30 Seconds Each)
Inchworm to Push-ups
Single Arm Dumbbell Deadlifts (30 Seconds Each)
Hollow Hold
Single Arm Dumbbell Strict Presses (30 Seconds Each)
Arch Hold

*Performed with a light dumbbell

Metcon
Metcon (Time)
For Time:
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run
50 Alternating Dumbbell Power Snatches (70/50)
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run

* We expect this wod to take around 15-25 minutes to complete
Metcon
Metcon (Time)
Buy In: 20 Cal Row

9 Box Push-Ups
9 Air Squats
9 Pull-ups
9 KB Deadlifts (53/35)
9 Box Step-Ups
9 Step-Back Lunges
9 Knees to Ugh
9 Kettlebell Swings

Cash Out: 20 Cal Row

Let’s all see what a day in the life of Lexy feels like right now!
This WOD must be done with a Wallball attached to your belly with Saran Wrap!

Baby Skaggs is due to arrive 9/8/2020.
9 reps,
8 movements,
20 and 20 for the buy in/cash out

Buy, Buy, Buy

August 14, 2020
Buy, Buy, Buy

Mobility
Barbell Ankle Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Side

Warm-up
30 Seconds:
Easy Row
Easy Single Unders
Glute Bridges
Moderate Row
Quick Single Unders
Glute Bridge Walkouts
Faster Row
High Single Unders
Russian Baby Makers

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

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)

Assault Bike:
40/30 Calories
35/25 Calories
25/18 Calories

*Your final score will be the sum total of these 3 scores.
*For the DU, pick a rep count that you can complete in 30 seconds or less
*For the FS, choose a weight that you can complete the rounds in 1-2 sets

Wheelie Time

August 13, 2020
Wheelie Time

Mobility
Chest Stretch on Floor: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Warm-up
3 Rounds-
30 Seconds Each:
Bike, Row, or Run (Increasing Intensity)
Push-up to Down Dog
Front Plank to Push-up Plank

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

Metcon
Metcon (Time)
5 Rounds:
30 Push-ups
20 Deadlifts (155/105)
10/7 Cal Bike OR 12/9 Row OR 200m Run

1 Minute Rest Between Rounds

* Your score will be the total time, including rest, it takes to complete the 5 rounds
* We expect this wod to take between 15-25 minutes to complete
*For the DL, pick a weight that allows you to complete each round in 1- 2 sets.

Kicking and Screaming

August 12, 2020
Kicking and Screaming

Mobility
Barbell Thoracic Opener: 1 Minute

Dumbbell Warrior Squats: 1 Minute

Warm-up
30 Seconds Each:
Active Samson + Air Squat
PVC Pass Throughs
PVC Straight Leg Swings

Active Spiderman + Hamstring Stretch
PVC Overhead Squats
PVC Hollow Hold

Inchworm to Push-up
PVC Sotts Press
PVC Arch Hold

Snatch 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 – Rounds and Reps)
AMRAP 20:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)

*Over the 20 minutes, you can expect to complete 2-3 rounds
*When choosing your barbell weight, pick a load that allows you to complete both stations unbroken when fresh.
*When choosing your dumbbell weight, pick a weight that you are capable of completing for 30+ reps unbroken when fresh

Charlie Brown

August 11, 2020
Charlie Brown

Mobility
Pigeon Pose: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

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)
On the 15:00 x 2 Rounds:
800m Run
Directly Into…

3 Rounds:
100′ Walking Lunge
20 Over-and-Back Hops Over Dumbbell
Directly Into…

200 Meter Single Dumbbell Farmers Carry (50/35)

RX+ :
(Completed in any order)
On the 15:00 x 2 Rounds:
800m Run
60/40 Cal Bike
40/30 Cal Row
200m Single Dumbbell Farmer’s Carry (50/35)

* The goal is to finish in 12 min. so that you have 3 min rest between rounds.

Granola Bar

August 10, 2020
Granola Bar

Mobility
Front Rack Stretch: 1 Minute

Plate Counterbalance Squat Bottom Hold: 1 Minute

Warm-up
30 Seconds Each:
Active Samson
Up Dog
Active Spidermans
Lateral Squats
Mountain Climbers
Russian Baby Makers
Push-up to Down Dog
Slow Air Squats
Frog Hops
Air Squats

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

Strength
Squat Clean Thruster (Build to a heavy single)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 Clusters (135/95)
14 Lateral Burpees Over Barbell

*The intended scoring range of this wod is between 4-6 rounds- this works out to a round every 2-3 minutes
*For the cluster, choose a weight that allows you to complete the 7 reps in 1 minute or less

Imaginary Friends

August 8, 2020
Imaginary Friends

Mobility
PVC Lift Offs: 40 Seconds

PVC Sotts Press: 40 Seconds

PVC Overhead Squats: 40 Seconds

Warm-up
30 Seconds Each:
Easy Bike
PVC Pass Throughs
Active Samson

Moderate Bike
PVC Pass Throughs
Alternating Step Back Lunges

Faster Bike
PVC Pass Throughs
PVC Overhead Reverse Lunges

Snatch 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 (Time)
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
25′ Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
25′ Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)

*Your final score will be the slowest of the 5 rounds.

*Each round should take 3 minutes or less to complete, giving you at least 2 minutes to recover

Free Agent

August 7, 2020
Free Agent

Mobility
Child’s Pose on Ball: 40 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Squat Hold with Kettlebell: 40 Seconds

Warm-up
3 Rounds
30 Seconds Each:
Kettlebell Deadlifts (Between Legs)
Air Squats to Medicine Ball
Single Arm Kettlebell Bent Over Rows (15 Seconds Each Side)
Push-up to Down Dog

Performed With Lighter Kettlebell

Metcon
Metcon (Time)
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Chest to Bar Pull-ups

*The intended time range for this workout is between 18-25 minutes

Repeat after me

August 6, 2020
Repeat after me

Mobility
Couch Stretch: 90 Seconds Each Side

Pigeon Pose: 90 Seconds Each Side

Warm-up
30 Seconds Each:
Single Unders
Active Spidermans
Single Unders
Lateral Squats
Single Unders
Mountain Climbers

Fish Game on Rower

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
21 Double Unders
9 Burpees

Directly Into…

AMRAP 5:
Max Calorie Row or Bike

Directly Into…

AMRAP 5:
21 Double Unders
9 Burpees

Your final score will be all 3 of your amrap scores added together

Snickers

August 5, 2020
Snickers

Mobility
Front Rack Stretch: 40 Seconds

Barbell Ankle Stretch: 40 Seconds

Warrior Squats: 40 Seconds

Warm-up
30 Seconds Each: (with an empty barbell)
Active Samson
Active Spidermans
Alternating Bird Dogs

Down Dog
Good Mornings
Romanian Deadlifts

Lateral Squats
Elbow Rotations
Back Squats

Push-up to Down Dog
Strict Press and Reach
Front Squats

Strength
Barbell Complex (Build to a heavy complex)
2 Power Cleans
2 Front Squats
2 Push Jerks
Metcon
Metcon (Time)
30-20-10:
Power Cleans
Front Squats
Push Jerks

Barbell: 75/55

RX+ : 95/65

*Pick a weight that allows you to complete 30+ reps of these unbroken when fresh
*The intended time range for this wod is 9-15 minutes

Goodie Bag

August 4, 2020
Goodie Bag

Mobility
Childs Pose on Box: 30 Seconds

Up Dog: 30 Seconds

Pike Stretch: 30 Seconds

Warm-up
400m Run

30 Seconds Each:
Active Samson
Hollow Hold
Alternating Step Back Lunges

Inchworm to Push-ups
Arch Hold
Box Step-ups (Lower Box)

Russian Baby Makers
Straight Leg Sit-ups
Box Step-ups (Higher Box)

Metcon
Metcon (Time)
For Time:
800m Run
50/35 Cal Bike or Row
40 Toes to Bar
200m Run with Dumbbell (50/35)
40 Dumbbell Step-ups (50/35) (24″/20″)
50/35 Cal Bike or Row
800m Run

*We expect this wod to take between 18-28 minutes to complete
** Use single Dumbbell for Run & Step-ups

Timecap: 30 minutes

Catch and Release

August 3, 2020
Catch and Release

Mobility
Wrist Stretch: 40 Seconds Each Direction

Overhead Stretch on Wall: 1 Minute

Warm-up
30 Seconds:
Easy Row (or Bike)
Glute Bridges
Down Dog
Moderate Row (or Bike)
Glute Bridge Walkouts
Shoulder Taps
Faster Row (or Bike)
Single Leg Glute Bridges
Push-up to Down Dog

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

Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:

RX+:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row or 15/12 Calorie Bike
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)

RX:
50′ Double Dumbbell Walking Lunge (50’s/35’s)
21/15 Calorie Row or 15/12 Calorie Bike
15 Hand Release Push-ups
9 Deadlifts (135/95)

*Adjust movements and reps as needed to complete these rounds in 3 minutes or less, giving you at least 1 minute to rest.

Your score is the slowest of the 5 rounds

Heartburn

August 1, 2020
Heartburn

Mobility
Pec Stretch on Wall: 40 Seconds
Overhead Stretch on Wall: 40 Seconds
Squat Hold: 40 Seconds
Warm-up
400m Run

30 Seconds:
Active Spiderman
Russian Baby Makers
Mountain Climbers
Lateral Squats
Frog Hops
Inchworm to Push-ups
Slow Air Squats
Slow Burpees

Barbell Warmup:
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
10 Rounds of “Bergeron Beep Test” (75/55)

*1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

* Times for this workout should range from 17-30+ minutes

Hot Flash

July 31, 2020
Hot Flash

Mobility
Warrior Squats: 1 Minute
Barbell Throacic Opener: 1 Minute
Warm-up
30 Seconds:
Easy Bike
PVC Pass Throughs
Active Spidermans
Moderate Bike
PVC Overhead Squats
Active Samson + Air Squat
Faster Bike
PVC Pass Throughs (More Narrow)
Push-up to Down Dog

Snatch 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

Strength
Power Snatch (Build to a Heavy Single)
Metcon
Metcon (Time)
30-20-10:
Power Snatches (95/65)
Calorie Bike or Row

RX+ = Replace Bike (or Row) with Kipping Handstand Push-ups

This workout is intended to take between 9-12 minutes to complete

15 minute Timecap

Tee Time

July 30, 2020
Tee Time

Mobility
Couch Stretch: 1 Minute Each Side
Child’s Pose on Kettlebell: 30 Seconds
Warm-up
AMRAP 5:
100 Meters of “Rowling”

*Goal is to land exactly on 100 meters.

Metcon
Metcon (Time)
5 Rounds:
20 Kettlebell Swings (70/53)
35 AbMat Sit-ups
500/400 Meter Row or Bike

* The intended time range for this triplet is between 20-30 minutes – This works out to a round every 4-6 minutes
​

Rest Stop

July 29, 2020
Rest Stop

Mobility
Barbell Ankle Stretch: 1 Minute
Barbell Front Squat Hold: 1 Minute
Warm-up
30 Seconds:
Glute Bridges
Front Plank
Single Leg Glute Bridges (Right)
Alternating Bird Dogs
Single Leg Glute Bridges (Left)
Front Plank to Push-up Plan
Scap Pull-ups
Ring Rows or Strict Pull-ups

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

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)

Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round

* 1 Round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats

Overreaction

July 28, 2020
Overreaction

Mobility
Child’s Pose on Box: 40 Seconds
Front Rack Stretch on Box: 40 Seconds
Wrist Stretch on Box: 40 Seconds
Warm-up
30 Seconds:
Active Samson
Down Dog
PVC Pass Throughs
Box Step-ups
Push-up to Down Dog
Inchworms to Push-up

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

Strength
Press Complex
2 Push Press + 3 Push Jerks

Build to heavy complex
Metcon
Metcon (Time)
15-12-9:
Push Press (115/85)
Dumbbell Box Step Overs (50/35) (24/20)

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24/20)

The intended time range for this workout is between 9-15 minutes

2k Row

July 27, 2020
2k Row

Mobility
Ankle Rocks: 30 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side
Warm-up
2 Minutes Easy Row

Banded Shoulder Distraction: 1 minute each side
Drop Ankle Stretch: 1 minute each side
Frog Stretch: 2 minutes
Banded Good Morning: 30 reps
Banded Pull Aparts: 30 reps
Banded Pass Throughs: 20 reps each direction

Metcon
2k Row (Time)
Max Effort 2k Row
Strength
Front Squat
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM

Ladybug

July 25, 2020
Ladybug

Mobility
Child’s Pose on Box: 1 Minute

Kettlebell Squat Hold: 1 Minute

Warm-up
400 Meter Easy Jog

30 Seconds Each:
Box Step-ups
Russian Baby Makers
Single Kettlebell Deadlifts (Between Legs)

Lateral Box Step-overs
Slow Air Squats
Russian Kettlebell Swings

Box Jumps with Step Down
Medicine Ball Squats
Full Kettlebell Swings

Metcon
Metcon (Time)
3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”

-1 Round of Kelly:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

-1 Round of Helen:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

* The intended time range here is between 20-30 minutes

DT

July 24, 2020
DT

Mobility
Front Rack Stretch: 40 Seconds

Barbell Straddle Stretch: 40 Seconds

Wrist Stretch: 40 Seconds

Warm-up
30 Seconds Each:
Plate Hops
Glute Bridges
Down Dog

Plate Romanian Deadlifts
Glute Bridges (Feet on Plate)
Shoulder Taps

Plate Ground to Overhead
Glute Bridge Walkouts
Push-up to Down Dog

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

Strength
Build to a heavy complex
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*The intended time range for this piece is between 5-10 minutes

*This should be a load that allows you to complete the Hang Power Cleans within 2-3 sets and the Push Jerks unbroken during the workout

Central Park

July 23, 2020
Central Park

Mobility
Couch Stretch: 90 Seconds Each Side
2 Rounds
45 seconds each:
Easy Bike
Active Spiderman + Hamstring Stretch
Single Leg Glute Bridges (Switch Legs Each Round)
Active Samson + Air Squats
Warm-up
Metcon
Metcon (Time)
5 Rounds:
100′ Walking Lunge
30 AbMat Sit-ups
30/21 Bike or Row

The intended time range for this “sweat fest” style workout is between 20-30 minutes

Poker Face

July 22, 2020
Poker Face

Mobility
Pigeon Pose on Box: 45 Seconds Each Side

Ankle Rocks on Box: 30 Seconds Each Side

Warm-up
20 Seconds Each:
Jog Around Boxes
Active Spidermans
Slow Air Squats

Side Shuffle Around Boxes
Mountain Climbers
Lateral Squats

Butt Kickers Around Boxes
Frog Hops
Box Step-ups

High Knees Around Boxes
Push-up to Down Dog
Lateral Box Step-overs

High Skip Around Boxes
Slow Burpees
Box Step-ups

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

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24/20)

* The runs should take around 2 minutes or less to complete, giving you about 3 minutes to work through the inside work

*Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets

7 Wonders

July 21, 2020
7 Wonders

Mobility
Barbell Thoracic Opener: 90 Seconds

Up Dog: 30 Seconds

Warm-up
30 Seconds Each:
Easy Row
Active Samson
Straight Leg Sit-ups

Moderate Row
Inchworm to Push-ups
Hollow Hold

Faster Row
Front Plank to Push-up Plank
Arch Hold

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

T2B Movement Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
5 Toes to Bar

Metcon
Metcon (Time)
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500m Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500m Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

Alternatives to Rowing:
1200/800m Bike
600/400m Run

The intended time range for this workout is between 12-20 minutes

Unicycle

July 20, 2020
Unicycle

Mobility
Warrior Squats: 1 Minute

PVC Sotts Press: 1 Minute

Warm-up
30 Seconds Each:
Easy Bike (or Row)
Easy Single Unders
PVC Pass Throughs

Moderate Bike (or Row)
Quick Single Unders
PVC Straight Leg Swings (15 Seconds Each)

Faster Bike (or Row)
High Single Unders
PVC Overhead Squats

Snatch 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

Strength
3 Position Power Snatch
Build to a heavy complex
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
2500/2000m Bike
(or 1200/1000m Row)
100 Double Unders

Time Remaining:
Max Power Snatches (115/85)

You can expect to have about 3-4 minutes to accumulate power snatches

Huggies

July 18, 2020
Huggies

Mobility
Warrior Squats: 40 Seconds

Pigeon Pose + Lat Reach: 40 Seconds Each Side

Warm-up
200 Meter Easy Jog

30 Seconds Each:
Active Samson
Russian Baby Makers
Active Spidermans
Lateral Squats
Push-up to Down Dog
Slow Air Squats

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

Metcon
Metcon (Time)
For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Chest to Pull-ups

800 Meter Run

15-12-9:
Thrusters (95/65)
Pull-ups

800 Meter Run

The intended time range for this piece is between 16-24 minutes

Floor It

July 17, 2020
Floor It

Mobility
Banded Hamstring Strech: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side

Warm-up
1 Minute Each:
Easy Bike (or Row)
Side Planks (30 Seconds Each)
Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Each:
Moderate Bike (or Row)
Glute Bridges
Front Plank
Glute Bridge Walkouts

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

Metcon
Metcon (Time)
Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts (185/135)
21/15 Cal Bike/Row

RX+ =
On the 5:00 x 5 Rounds:
100′ Handstand Walk
5 Power Clean and Jerks (185/135)
15/12 Cal Bike/Row

To get the right stimulus, each round should take less than 4 minutes to complete

Your score is the slowest of the 5 rounds

Funny Business

July 16, 2020
Funny Business

Mobility
Child’s Pose on Ball: 1 Minute

Medicine Ball Thoracic Opener: 1 Minute

Warm-up
30 Seconds:
Easy Single Unders
Slow Air Squats
Medicine Ball Strict Press (From Seated “L” Position)

Quick Single Unders
Down Dog
Squats to Medicine Ball

High Single Unders
Inchworm to Push-up
Medicine Ball Slams

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

Strength
Strict Press
Build to a Moderate Set of 3
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Strict Presses (75/55)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

The intended scoring range for this piece is 2+ to 4 rounds

Minute to Win it

July 15, 2020
Minute to Win it

Mobility
Couch Stretch: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Warm-up
40 Seconds Each:
Easy Bike
Active Spidermans
Kettlebell Deadlifts (Between Legs)

Moderate Bike
Mountain Climbers
Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Bike
Frog Hops
Single Arm Kettlebell Farmers Carry (20 Seconds Per Side)

Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute Burpees
1 Minute Kettlebell Swings (53/35)
1 Minute Bike Calories
1 Minute Rest

RX+ = (70/53)

Triple Play

July 14, 2020
Triple Play

Mobility
Wrist Stretches on Box: 45 Seconds

Box Supported Ankle Stretch: 45 Seconds

Front Rack Stretch on Box: 45 Seconds

Warm-up
30 Seconds Each:

Run Around Boxes
Active Samson + Air Squat
Box Step-ups

Skip Around Boxes
Active Spidermans
Lateral Box Step-Overs

High Knees Around Boxes
Push-up to Down Dog
Box Step-ups

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

5 Vertical Jumps in Place (No Weight)
5 Jump Shrugs (Empty Barbell)
5 High Pulls
5 High Hang Power Cleans
5 Low Hang Power Cleans
5 Full Power Cleans

Metcon
Metcon (AMRAP – Reps)
AMRAP 20:
200 Meter Run, 3 Box Jumps, 3 Power Cleans
200 Meter Run, 6 Box Jumps, 6 Power Cleans
200 Meter Run, 9 Box Jumps, 9 Power Cleans

[Add 3 Box Jumps + 3 Power Cleans Each Round]

Barbell: 135/95

Jackie Legs

July 13, 2020
Jackie Legs

Mobility
Barbell Ankle Stretch: 1 Minute

Table Top Stretch: 1 Minute

Warm-up
Easy Row
PVC Pass Throughs
Active Samson

Moderate Row
PVC Lat Stretch
Slow Air Squats

Faster Row
PVC Overhead Squats
Inchworm to Push-up

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

Strength
Overhead Squat (15 min to Build to Heavy Set of 5)
Metcon
Metcon (Time)
For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)

RX+ =
For Time:
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats (115/85)

The intended time range for this 3-station workout is between 8-15 minutes

25min Time Cap

Cement Mixer

July 11, 2020
Cement Mixer

Mobility
Banded Hamstring Stretch: 40 Seconds Each Side

Banded Lat Stretch: 40 Seconds Each Side

Warm-up
Running 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)
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar

Work times should range between 1:30-2:20

Your score will be the slowest time of the 7 efforts

Dirt Nap

July 10, 2020
Dirt Nap

Mobility
Wrist Stretch: 45 Seconds

Front Rack Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Warm-up
30 Seconds Each:
Lateral Hops Over Barbell
Active Spidermans
Lateral Squats
Push-up to Down Dog
Glute Bridges
Mountain Climbers
Glute Bridge Walkouts
Frog Hops
Slow Air Squats
Slow Burpees

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

Strength
Hang Squat Clean
Build to Heavy Single
Metcon
Metcon (Time)
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

Choose a weight that you are confident in completing with just 1 break during the workout

Oh Deere

July 9, 2020
Oh Deere

Mobility
Kettlebell Squat Hold: 1 Minute
Warm-up
1 Minute Each:
Easy Row
Easy Bike

45 Seconds Each:
Right Arm Kettlebell Deadlift
Active Samson
Left Arm Kettlebell Deadlift
Down Dog

30 Seconds Each:
Right Arm Farmers Carry
Right Side Plank
Left Arm Farmers Carry
Left Side Plank

Metcon
Metcon (Time)
For Time:
Pick 2 Cardio Movements (Run-Bike-Row)

200 Meter Farmers Carry (53’s/35’s)

Pick 2 Cardio Movements (Run-Bike-Row)

200 Meter Farmers Carry (53’s/35’s)

Pick 2 Cardio Movements (Run-Bike-Row)

Cardio Movements:
50/35 Calorie Row
40/28 Calorie Bike
600 Meter Run

*Do the same 2 movements in the same order each round

Slumber Party

July 8, 2020
Slumber Party

Mobility
Pec Stretch On Wall: 40 Seconds Each Side

Child’s Pose: 40 Seconds

Squat Hold: 40 Seconds

Warm-up
Run Warmup:
400 Meters Easy

30 Seconds Each:
Active Spidermans
Hollow Hold
Barbell Strict Press

Inchworm to Push-ups
Arch Hold
Barbell Push Press

Shoulder Taps
Air Squats
Barbell Push Jerks

Metcon
Metcon (Time)
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run

The intended time range for this workout is between 15-25 minutes

1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats

Deadbolt

July 7, 2020
Deadbolt

Mobility
Pigeon Pose: 1 Minute Each Side
Warm-up
30 Seconds Each:
Easy Row (or Bike)
Single Unders
Glute Bridges

Moderate Row (or Bike)
Single Unders
Single Leg Glute Bridges (15 Seconds Each)

Faster Row (or Bike)
Single Unders
Glute Bridge Walkouts

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

Strength
Deadlift 5-4-3
15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row (or 21/15 Cal Bike)
15 Deadlifts (225/155)

The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]

Stub Hub

July 6, 2020
Stub Hub

Mobility
Couch Stretch: 45 Seconds Each Side

Pike Stretch: 1 Minute

Warm-up
30 Seconds:
Easy Bike (or Row)
PVC Pass Throughs
Active Samson

Moderate Bike (or Row)
PVC Overhead Squats
Push-up to Down Dog

Faster Bike (or Row)
PVC Overhead Squats (More Narrow)
Straight Leg Sit-ups

Overhead Squat 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

Strength
Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM
Metcon
Metcon (Time)
21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Assault Bike (or Row)
Overhead Squats (95/65)

* 25 Minute Time Cap

Glen

July 4, 2020
Glen

Warm-up
200 Meter Easy Run

30 Seconds Each:
Active Spidermans
Romanian Deadlifts
Mountain Climbers
Hang Muscle Cleans
Frog Hops
Strict Press + Reach
Slow Burpees
Slow Power Clean and Jerks

Metcon
Metcon (Time)
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 T2B
1 Mile Run
100 Burpees

This workout is intended to take about 25-40 minutes to complete. Choose weights and variations that allow for completion within this time frame

PARTNER WOD:
For Time:
60 Clean and Jerks (135/95)
1 Mile Run Together
20 T2B
1 Mile Run Together
100 Burpees

Battleship

July 3, 2020
Battleship

Mobility
Warrior Squats: 45 Seconds

Couch Stretch: 45 Seconds Each Side

Warm-up
30 Seconds Each:
Easy Row (or Bike)
Glute Bridges

Easy-Moderate Row (or Bike)
Glute Bridge Walkouts

Moderate Row (or Bike)
Single Leg Glute Bridges (15 Seconds Each)

Faster Row (or Bike)
Air Squats

Strength
Pausing Front Squat
On the Minute x 8:
2 Pausing Front Squats (2 Seconds)

Aim to start light and gradually build in weight over the 8 minutes of work
Metcon
Metcon (Time)
5 Rounds For Time:
10 Front Squats (115/75)
20/15 Calorie Row (or 14/11 Cal Bike)

RX+ = (155/105)

The intended time range for this workout is between 9-13 minutes (1:40-2:30 Rounds)

Strict Press Lynne

July 2, 2020
Strict Press Lynne

Mobility
Front Rack Stretch: 1 Minute

Table Top Stretch: 1 Minute

Warm-up
200m Run

20 Seconds Each:

Active Samson
Arm Circles (Forward)

Front Plank
Arm Circles (Backwards)

Hollow Hold
Alternating Bird Dogs

Right Side Plank
Push-up to Down Dog

Left Side Plank
Dead Hang From Pull-up Bar

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

Metcon
Metcon (AMRAP – Reps)
5 Rounds:
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups

Run 400m Between Sets

-The weight on the barbell should be something on the lighter side. When fresh, this should be a load that you could strict press for 20+ reps unbroken.
-Within the workout, we want to be able to complete at least 7 strict pull-ups per round to get the right stimulus
-Your score is the total number of strict reps. Treat the 400m run as active recovery.

Metcon
Metcon (Time)
OPTIONAL Extra Work

30-20-10 Calorie Row
*or 21-14-7 Calorie Bike

1 Round of:
5 Push-ups
10 Air Squats
15 AbMat Sit-ups

*You will do one round of the push-up, air squat and sit-up triplet after each round of the row/bike.

Dirt Devil

July 1, 2020
Dirt Devil

Mobility
Pigeon Pose + Lat Reach: 1 Minute Each Side
Warm-up
2 Rounds:
(30 Seconds Each)
Jumping Jacks
Lateral Squats
Lateral Hops in Place
Inchworm to Push-ups
Lateral Hops Over Dumbbell
Slow Air Squats

Single Dumbbell Warmup:
(Performed With Light Dumbbell)
5 Deadlifts
5 Single Arm Russian Swings
5 Strict Press
5 Burpees

Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
5 Devil Presses (35’s/25’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (35’s/25’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (35’s/25’s)

RX+ = (50’s / 35’s)

*To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

* Record your time for each interval. Your final score is the slowest of the 5 intervals

Underground

June 30, 2020
Underground

Mobility
Chest Stretch on Wall: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Direction

Warm-up
30 Seconds Each:
Single Unders
Easy Bike or Row
Push-up to Down Dog

Single Unders
Easy-Moderate Bike or Row
Front Plank on Hands

Single Unders
Moderate Bike or Row
Shoulder Taps

Single Unders
Faster Bike or Row
Mountain Climbers

Metcon
Metcon (Time)
For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups

Every 3 Minutes (Starting at 0:00):
12/9 Cal Bike or 15/12 Cal Row or 200m Run

RX+ :
Handstand Push-Ups

This should work out to roughly 1 minute of biking/rowing and 2 minutes spent on the double unders, sit-ups, and HRPU/HSPU

Laces Out

June 29, 2020
Laces Out

Mobility
Couch Stretch: 1-2 Minutes Each Side

Banded Shoulder Distraction: 1 Minute Each Side

Pigeon Pose: 1-2 Minutes Each Side

Warm-up
2 Sets:
100m Run
15 Glute Bridges
15 Air Squats

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

Strength
Back Squats
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
12 Pull-ups
9 Push Presses (95/65)
15 Deadlifts (95/65)
21 Wallballs (20/14)

RX+ :
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

Choose weights and variations that allow you to complete 4+ rounds today

Mind Eraser

June 27, 2020
Mind Eraser

Mobility
Dumbbell Warrior Squats: 45 Seconds

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Warm-up
5 Minutes For Quality:
100 Meter Run
7 Single Arm Dumbbell Deadlifts (Each Side)
7 Russian Baby Makers
7 Mountain Climbers (Both Knees Up = 1 Rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Red Zone

June 26, 2020
Red Zone

Mobility
Banded Tricep Stretch: 2 Minutes Each Side

Child’s Pose on Box: 2 Minutes

Butterfly Stretch – 2 Minute Hold

Warm-up
2 Rounds:
:20 Second Shuttle Run
:20 Second Glute Bridges
:20 Second Active Spiderman
:20 Second Air Squats

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

Strength
Back Squat 3-6-12
3 Reps @ 100% of 10RM Back Squat
6 Reps @ 93% of 10RM Back Squat
12 Reps @ 85% of 10RM Back Squat
Metcon
Metcon (Time)
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

Please do not drop the weights from overhead. Control the bar back down to the floor with every rep.

Jit Splerk

June 25, 2020
Jit Splerk

Mobility
Foam Roll Lats (Left & Right)

Wall Walks + Shoulder Taps

Warm-up
2 Rounds
30 Seconds Straight Leg Sit-ups
30 Seconds Active Samson
30 Seconds Active Spidermans
30 Seconds Step Back Lunges
30 Seconds Box Step Ups

PVC Warm-Up
3 Good Mornings
3 Strict Press + Reach
3 Push Press
3 Behind the Neck Push Jerks
3 Push Jerks
3 Behind the Neck Split Jerks
3 Split Jerks

Barbell Split Jerk Demo & Practice

Strength
Split Jerk EMOM x 10
Perform 1 Split Jerk EMOM for 10 min. Increase weight every minute.
Metcon
Metcon (AMRAP – Reps)
16 min AMRAP :
3 Box Jumps (24/20)
50ft Walking Lunge
3 Split Jerks (135/95)

6 Box Jumps (24/20)
50ft Walking Lunge
3 Split Jerks (135/95)

9 Box Jumps (24/20)
50ft Walking Lunge
3 Split Jerks (135/95)

*Box Jumps increase by 3 reps each round

Hook and Ladder

June 24, 2020
Hook and Ladder

Mobility
Banded Tricep Stretch: 2 Minutes Each Side

Banded Hamstring Pull-Downs: 1 Minute Each Side

Butterfly Stretch – 2 Minute Hold

Warm-up
3 Rounds:
5 Russian Baby Makers
10 Calorie Bike
15 Banded Pull-Aparts

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

Metcon
Metcon (Time)
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

You will record your time each interval and your score will be the total of all 3 intervals.

Hot Route

June 23, 2020
Hot Route

Mobility
Dumbbell Ankle Stretch: 30 Seconds Each Side
Pigeon Pose + Lat Reach: 1 Minute Each Side
Warm-up
Running Line Drills:

Karaoke
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Fast Feet

Movement Prep:

1 Minute Running Jump Rope in Place
100 Meter Run
1 Minute Double Under Practice

5 Pausing Air Squats
10 Air Squats

With Lighter DBs:
20 Second Plank Hold
8 Plank Rows (4 Each Side)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)

7-on-7

June 22, 2020
7-on-7

Mobility
Laying Front Rack Stretch: 1 Minute

Banded Shoulder Distraction: 1 Minute Each Side

Warrior Squat: 1-2 Minutes

Warm-up
60 Second Bike
6 Inchworms
6 Strict Pull-ups
6 Broad Jumps

30 Second Bike
4 Inchworms
4 Strict Pull-ups
4 Broad Jumps

Shortened Barbell Warmup:
3 Elbow Rotations
3 Strict Press & Reach
3 Romanian Deadlifts
3 Front Squats

Strength
Front Squat
Spend 10 min to find a 3-rep heavy front squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike or Row
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike or Row
16 Toes to Bar

Groundhog Day

June 20, 2020
Groundhog Day

Metcon
Metcon (Time)
For Time:
600 Meter Run
50 Kettlebell Swings (53/35)
400 Meter Run
30 Chest To Bar Pull-Ups
200 Meter Run With Kettlebell
30 Chest To Bar Pull-Ups
400 Meter Run
50 Kettlebell Swings (53/35)
600 Meter Run

Cookie Monster

June 19, 2020
Cookie Monster

Mobility
Couch Stretch: 1-2 Minutes Each Side

Pike Stretch: 1-2 Minutes

Child’s Pose: 1 Minute

Warm-up
2 Rounds:
2 Minute Row or Bike
1 Minute Single/Double Unders

3 Rounds:
15 Banded Good Mornings
30 Second Front Plank

Strength
Snatch Technique
Alternating On the Minute x 10 (5 Rounds):
1st Minute: 3-Position Power Snatch + 1 Overhead Squat
2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Power Snatches (95/65)
40 Double Unders
20 Burpees
40 Double Unders

Speed Dating

June 18, 2020
Speed Dating

Mobility
Calves Foam Roll: 1 Minute Each Side

Straddle Stretch: 1-2 Minutes

Warm-up
2 Sets:
5 Inchworms
10 Horizontal Ring Rows
30 Second Hollow Hold
30 Second Arch Hold
15 Calorie Row

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

Metcon
Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters

1 round of “Strict Cindy” is:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Cash Back

June 17, 2020
Cash Back

Mobility
Child’s Pose on Dumbbell: 45 Seconds

Down Dog: 45 Seconds

Up Dog: 45 Seconds

Warm-up
30 Seconds Each:
Active Spidermans
Alternating Bird Dogs
Active Samson
Shoulder Taps
Down Dog
Front Plank
Metcon
Metcon (Time)
50-35-20-35-50:
Sit-ups

After Each Round:
20 reverse lunges
20 line hops

Pay Dirt

June 16, 2020
Pay Dirt

Mobility
Pike Stretch: 1-2 Minutes

Wrist Stretches: 30 Seconds Each Direction

Puppy Pose: 1-2 Minutes

Warm-up
500 Meter Row
400 Meter Run
3 Rounds:
30 Seconds Samson Stretch
10 Scapular Push-Ups
30 Seconds Cossack Squats
10 Double Dumbbell Deadlifts

*Performed with a set of light dumbbells

Metcon
Metcon (Time)
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)

“Thank you, next”

June 15, 2020
“Thank you, next”

Mobility
Couch Stretch: 1-2 Minutes Each Side

Banded Shoulder Distraction: 1 Minute Each Side

Pigeon Pose: 1-2 Minutes Each Side

Warm-up
2 Sets:
15 Single Under Jumps
15 Glute Bridges
15 Air Squats

2 Sets:
10 Lateral Box Step-ups (Each Side)
10 Single Arm Dumbbell Strict Press (Each Side)

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

Strength
Pause Back Squat (1 Pausing Back Squat EMOM x10)
*One Second Pause at:
-Going Down at Parallel
-Absolute Bottom of Squat
-Going Up at Parallel
*Build up in weight over the 10 min
Metcon
Metcon (Time)
5 Rounds:
30 Double Unders
15 Thrusters (75/55)

Directly Into…

5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)

FarmersOnly.com

June 13, 2020
FarmersOnly.com

Metcon
Metcon (Time)
For Time:
100 Air Squats, 100m Farmers Carry
50 Sit-Ups, 100m Farmers Carry
80 Air Squats, 100m Farmers Carry
40 Sit-Ups, 100m Farmers Carry
60 Air Squats, 100m Farmers Carry
30 Sit-Ups, 100m Farmers Carry
40 Air Squats, 100m Farmers Carry
20 Sit-Ups, 100m Farmers Carry
20 Air Squats, 100m Farmers Carry
10 Sit-Ups, 100m Farmers Carry

Completed with DB’s – 50’s/35’s

Double Knot

June 12, 2020
Double Knot

Mobility
Couch Stretch: 2-3 Minutes Each Side

Pike Stretch: 2 Minutes

Puppy Pose: 2 Minutes

Warm-up
2 Rounds Bike/Row:
3 Minutes Easy
2 Minutes Moderate
1 Minute Moderate-Hard

3 Rounds
30 Seconds Each:
Hollow Hold
Samson Stretch
Superman Hold
Spiderman + Reach

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

Strength
Clean and Jerk (15 min to build to heavy 1 RM)
Metcon
Metcon (Time)
For Time:
100 Double Unders
9 Chest-to-Bar Pull-ups
21 Squat Cleans (135/95)
100 Double Unders
9 Chest-to-Bar Pull-ups
15 Squat Cleans (135/95)
100 Double Unders
9 Chest-to-Bar Pull-ups
9 Squat Cleans (135/95)

Time Cap: 20 Min

Rx+ : Bar Muscle- Ups

Wedding March

June 11, 2020
Wedding March

Mobility
Child’s Pose on Box: 1-2 Minutes

Banded Shoulder Distraction: 1 Minute Each Side

Pigeon Pose: 2 Minutes Each Side

Warm-up
400m Jog

2 Sets:
30 Seconds Spiderman + Reach
30 Seconds Box Step-ups
30 Seconds Air Squats
30 Seconds Inchworms

Power Snatch Warmup (w/ empty barbell)
3 Dip + Shrugs
3 Dip + High Pulls
3 High Hang Snatches (pause in catch)
3 Low Hang Snatches (pause in catch)
3 Mid-Shin Snatches (pause in catch)

Metcon
Metcon (Time)
Teams of 2-
For Time:
50 Burpee Box Jump Overs (24″/20″)
1 Mile Run
75 Power Snatches (75/55)
1 Mile Run
300 ft Walking Lunge

All movements can be split-up in any way, but only one person should be working at a time.
For the mile run, athletes will alternate every 400m.

* 5 burpee penalty for dropping the bar from overhead. Please be gentle with those 10lb plates.

Garage War

June 10, 2020
Garage War

Mobility
Kneeling Split: 1-2 Minutes Each Side

Butterfly Stretch: 1-2 Minutes

Laying Front Rack Stretch: 1-2 Minutes

Warm-up
500 Meter Row
10 Dumbbell Front Squats
5 burpees

500 Meter Row
10 Dumbbell Romanian Deadlifts
5 Burpees

500 Meter Row
10 Dumbbell Strict Press (3 second pause and stretch at the top)
5 Burpees

Metcon
Metcon (3 Rounds for reps)
3 Rounds For Reps:
1 Minute Double Dumbbell Thrusters
1 Minute Double Dumbbell Power Cleans
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses
1 Minute Burpees
1 Minute Rest

Dumbbells: 50’s/35’s

Quarter Zip

June 9, 2020
Quarter Zip

Mobility
Thoracic Spine Foam Roll: 1 Minute

Puppy Pose: 2 Minutes

Pike Stretch: 2 Minutes

Warm-up
8-10 Minutes For Quality:
1 Minute Machine of Choice or 200m jog
15 Kettlebell Deadlifts
20 Single Arm Kettlebell Press (10 Each Side)
10 Hollow Rocks

*Performed with a light Kettlebell

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
400 Meter Run
8 Strict Pull-Ups
6 Sumo Deadlift High Pulls (135/95)
12 Alternating Pistols

Sweat Sixteen

June 8, 2020
Sweat Sixteen

Mobility
Wrist Stretches: 30 Seconds Each Direction

Handstand Hold Stretch: Accumulate 1 Minute

Straddle Stretch: 2 Minutes

Warm-up
40 Seconds Each:
Easy Row
Active Samson
Front Plank

Moderate Row
Walkouts
Side Plank (20 Seconds Each Side)

Faster Row
Reverse Lunges in Place
Hollow Rocks

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

Strength
Back Squat (Find a 10 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Overhead Squats (135/95)

RX+ : (165/115)
Alternatives for Bike:
Row 30/21
Run 200m

Lactaid

June 6, 2020
Lactaid

Warm-up
Running 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

Mobility:
Calf Stretch on Post: 40 Seconds Each Side
Banded Hamstring Stretch: 40 Seconds Each Side

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run

Continue to Add (10) Squats Per Round

Opposite Day

June 5, 2020
Opposite Day

Warm-up
2min Easy Bike/Row

3 Rounds:
5 Ring Rows
10 Air Squats
10 Push-ups

Barbell Warm-Up

Couch Stretch: 1 Minute
Child’s Pose on Box: 1 Minute

Metcon
Metcon (Time)
30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)

Directly Into…

10-20-30:
Power Clean and Jerks (95/65)
Lateral Barbell Burpees

Farmhand

June 4, 2020
Farmhand

Warm-up
1 Round:
30 Seconds Active Samson
1 Minute Alternating Bird Dogs
30 Seconds Active Spidermans
1 Minute Shoulder Taps
30 Seconds Down Dog
1 Minute Front Plank to Push-up Plank
30 Seconds Up Dog
1 Minute Side Plank (30 Second Each Side)

Mobility-
Couch Stretch: 90 Seconds Each Side

Metcon
Metcon (Time)
5 Rounds:
100′ Walking Lunge
200 Meter Single Arm Farmers Carry (50/35)
30 AbMat Sit-ups

Hellhole

June 3, 2020
Hellhole

Warm-up
30 Seconds Each:
Single Unders
Active Spidermans
Mountain Climbers

Single Unders
Active Samson
Frog Hops

Single Unders
Push-up to Down Dog
Slow Burpees

Single Dumbbell Warmup-

20 Seconds [Each Side]:
*Performed With Light Weight:*
Deadlift (Between Legs)
Bent Over Row
Russian Swing
Strict Press

Mobility-

Pigeon Pose + Lat Reach: 45 Seconds Each Side
Child’s Pose on Dumbbell: 45 Seconds

Metcon
Metcon (Time)
For Time:
50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

* After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time
* Your workout will continue until you have finished 50 total Devil’s Press

Space Cadet

June 2, 2020
Space Cadet

Warm-up
1 Round:
1 Minute Active Spidermans
1 Minute Glute Bridges

2 Rounds:
30 Seconds Lateral Squats
30 Seconds Single Leg Glute Bridges (Each Side)

1 Round:
200 Meter Run
1 Minute Glute Bridge Walkouts

Dumbbell Ankle Stretch: 30 Seconds (Each Side)

Lateral Squat Hold: 30 Seconds (Each Side)

Dumbbell Squat Hold: 30 Seconds

Gymnastics
Metcon (AMRAP – Reps)
1 Set for Max Reps:
RX: Kipping HSPUs
RX+: Strict HSPUs
Metcon
Metcon (Time)
21-18-15-12-9-6-3:
Double Dumbbell Squats (50’s/35’s)
200 Meter Run

Base Camp

June 1, 2020
Base Camp

Warm-up
3 Rounds:
30 Seconds Active Samson
30 Seconds Hollow Hold
30 Seconds Inchworm to Push-ups
30 Seconds Air Squats

Mobility:
Chest Stretch: 30 Sec each side
Table Top Stretch: 1 Minute

Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
1 Round of “Strict Cindy”
1 Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
2 Double Dumbbell Power Clean and Jerk (50’s/35’s)
1 Round of “Strict Cindy”
3 Double Dumbbell Power Clean and Jerk (50’s/35’s)

Add (1) Dumbbell Power Clean and Jerk Per Round

Minute Clinic

May 31, 2020
Minute Clinic

Warm-up
4 Rounds:
20 Seconds Sit-ups
10 Second Hollow Hold

2 Rounds:
30 Seconds Russian Baby Makers
30 Seconds Wall Sit

4 Rounds [Alternate Sides Each Round]:
40 Seconds Pigeon Pose
20 Seconds Side Plank

Metcon
Metcon (No Measure)
5 Sets:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Side Plank (30 Seconds Each)
1 Minute Rest

* There is no score for this piece – it is simply for completion

Sand Bar

May 30, 2020
Sand Bar

Warm-up
Running 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)
On the 5:00 x 6 Rounds:
8 Power Clean and Jerks (155/105)
400 Meter Run
100 Meter Plate Carry (45/35)

Your score is the slowest of the 6 rounds

eHarmony

May 29, 2020
eHarmony

Warm-up
2 Rounds:
30 Seconds Single Leg Glute Bridge (Each Side)
30 Seconds Front Plank
30 Seconds Glute Bridge
30 Seconds Air Squats
30 Seconds Glute Bridge Walkouts
30 Seconds Inchworm to Push-up

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:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Hang Squat Cleans
30 Power Snatches
30 Overhead Squats

* On the Minute: 5 Burpees
* Barbell: 95/65

Reverse Psychology

May 28, 2020
Reverse Psychology

Warm-up
60 Seconds Seconds Shuttle Runs (Easy)
45 Seconds Seconds Active Samson
30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)
45 Seconds Straight Leg Sit-ups
30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)
45 Seconds Reverse Lunges
30 Seconds Push-up to Down Dog

Metcon
Metcon (Time)
5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Toes to Bar

Five Below

May 27, 2020
Five Below

Warm-up
30 Seconds Single Unders
30 Seconds Lateral Squats
30 Seconds Active Spidermans

30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers

30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops

30 Seconds Single Unders
30 Seconds Goblet Squats
30 Seconds Slow Burpees

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

* Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
* Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps

I Highly Recommend!

March 23, 2020

“Great gym, great coaches, great community. I highly recommend for all ages and fitness levels.”

I Love the Community

January 29, 2020

“I love the community here! Everyone is so friendly! The great thing about CrossFit is that it’s for everyone. No matter where you are on your fitness journey you can CrossFit. Everything can be scaled or modified! You have one goal: show up and do your best! Then try to do better than you did yesterday! If you have any questions or concerns the coaches are right there to offer you support. What’s holding you back? See ya in the next WOD!”

Flex Seal

May 26, 2020
Flex Seal

Warm-up
3 Rounds:
30 Seconds Active Samson
30 Seconds Pigeon Pose
30 Seconds Active Divebombers
30 Seconds Barbell Romanian Deadlift
Metcon
Metcon (AMRAP – Reps)
16 Rounds:
20 Seconds Deadlifts (135/95)
10 Seconds Rest
20 Seconds AbMat Sit-ups
10 Seconds Rest

Score is your lowest round of deadlifts + your lowest round of sit-ups.

Murph

May 25, 2020
Murph

Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Metcon
Metcon (Time)
Half Murph:
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run

Gone in 60 Seconds

May 23, 2020
Gone in 60 Seconds

Metcon
Metcon (Time)
3 Rounds:
40 Single DB Step-Back Lunges (50/35)
30 Single DB Power Snatches (50/35)
20 Burpees

EMOM (Including 0:00): 20 Double Unders

Cinnamon Swirl

May 22, 2020
Cinnamon Swirl

Warm-up
7 Minutes For Quality:
*with an Empty Barbell*
100m Run
10 Barbell Bent Over Rows
10 Barbell Strict Press
10 Barbell Romanian Deadlifts
Weightlifting
Power Clean (10min to find a Heavy 1-rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
200m Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

Athlete’s Foot

May 21, 2020
Athlete’s Foot

Warm-up
3 Rounds:
30 Seconds Active Samson
30 Seconds Alternating Bird Dogs
30 Seconds Jumping Jacks
Into…
3 Rounds:
30 Seconds Box Step-Ups
30 Seconds Front Plank
30 Seconds Inchworm to Push-Up
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Box Jumps (24/20)
1 Minute Toes to Bar
1 Minute Kettlebell Swings (53/35)
1 Minute Rest

CEO

May 20, 2020
CEO

Warm-up
3 Rounds:
30 Second Cossack Squats
30 Second Push-Up to Down Dog
30 Second Glute Bridges
Into…
3 Rounds:
30 Second Air Squats
30 Second Mountain Climbers
30 Second Glute Bridge Walkouts
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
AMRAP 3:
3 Power Snatches (115/85)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

Start where previous round ended

Long Beach

May 19, 2020
Long Beach

Warm-up
Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge and Twist
High Knees
Butt Kicks
Straight Leg Hops
Side Shuffles
Metcon
Metcon (Time)
1 Round:
160 Double Unders
800m Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400m Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200m Run
10 Bar Facing Burpees

*30 Minute Cap*

Nasty Girls

May 18, 2020
Nasty Girls

Warm-up
6 Minutes for Quality:
3 Inchworms
10 Straight Leg Swings
10 Barbell Romanian Deadlifts
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

050320 – Supple Sunday

May 3, 2020
050320 – Supple Sunday

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Odd Object Strict Presses
20 Strict Sit-ups
20 Odd Object Bent Over Rows
1 Minute Wall Sit

050220 – Double Time

May 2, 2020
050220 – Double Time

Metcon
Metcon (Time)
For Time:
3 Mile Run

Every 3 Minutes:
9 Burpees + 21 Air Squats

050120 – Round-a-Bout

May 1, 2020
050120 – Round-a-Bout

Metcon
Metcon (Time)
For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans

043020 – Piza

April 30, 2020
043020 – Piza

Metcon
Metcon (Time)
4 Rounds:
30 Odd Object Swings
30′ Odd Object Overhead Carry (Left)
30 Sit-ups
30′ Odd Object Overhead Carry (Right)

042920 – Bergeron DBeep Test

April 29, 2020
042920 – Bergeron DBeep Test

Metcon
Metcon (AMRAP – Reps)
On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

042820 – Tiger Balm

April 28, 2020
042820 – Tiger Balm

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200 Meter Run
7 Odd Object Power Clean and Jerks
40 Line Hops

042720 – Barbs

April 27, 2020
042720 – Barbs

Metcon
Metcon (Time)
3 Rounds:
20 Odd Object Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Odd Object Rows

042620 – Supple Sunday

April 26, 2020
042620 – Supple Sunday

Metcon
Metcon (No Measure)
5 Giant Sets:
8 Reverse Burpees
12 Pausing Glute Bridges
16 Weighted Sit-ups
20 Single Leg Glute Bridges (10 Each Leg)

Rest 1 Minute Between Rounds

042520 – Wedding March

April 25, 2020
042520 – Wedding March

Metcon
Metcon (Time)
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge

042420 – Cindvee

April 24, 2020
042420 – Cindvee

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

042320 – Tosh Sprints

April 23, 2020
042320 – Tosh Sprints

Metcon
Metcon (Time)
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

042220 – Grip and Rip

April 22, 2020
042220 – Grip and Rip

Metcon
Metcon (Time)
[On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”

“Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

042120 – Oxygen

April 21, 2020
042120 – Oxygen

Metcon
Metcon (Time)
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run

042020 – Seventy Two

April 20, 2020
042020 – Seventy Two

Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops

Continue to Add (1) Rep to Odd Object Movements Per Round

041920 – Supple Sunday

April 19, 2020
041920 – Supple Sunday

Metcon
Metcon (No Measure)
4 Rounds (20 Minutes Total):
:40 Second Weighted Hollow Hold
:20 Seconds Rest
:40 Second Dumbbell Romanian Deadlifts
:20 Seconds Rest
:40 Second Single Arm Dumbbell Overhead Squat Hold (Left)
:20 Seconds Rest
:40 Second Single Arm Dumbbell Overhead Squat Hold (Right)
:20 Seconds Rest

041820 – Froggin

April 18, 2020
041820 – Froggin

Metcon
Metcon (No Measure)
Every 5 Minutes x 5 Sets:
200 Meter Run
15 Burpees
200 Meter Run

041720 – Sandpaper

April 17, 2020
041720 – Sandpaper

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
AMRAP 12
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops

Continue to Add (2) Reps to Dumbbell Movements Per Round

041620 – Tabata Something Else

April 16, 2020
041620 – Tabata Something Else

Metcon
Metcon (AMRAP – Reps)
8 Rounds (20 Seconds On + 10 Seconds Off):
Sit-ups
Push-ups
Air Squats

041520 – Shenanigans

April 15, 2020
041520 – Shenanigans

Metcon
Metcon (No Measure)
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object
Metcon (No Measure)
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object

041420 – White Knuckles

April 14, 2020
041420 – White Knuckles

Metcon
Metcon (Time)
For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows

041329 – Trust Fail

April 13, 2020
041329 – Trust Fail

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Air Squats
20 Push-ups
10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Line Hops

041220 – Supple Sunday

April 12, 2020
041220 – Supple Sunday

Metcon
Metcon (No Measure)
3 Rounds, Not for Time:
50 4-Count Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups

*Using dumbbell or odd-object

041120 – Ham & Cheese

April 11, 2020
041120 – Ham & Cheese

Metcon
Metcon (Time)
For Time:
Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees

Cash-Out: 1 Mile Run

041020 – Hannah Banana

April 10, 2020
041020 – Hannah Banana

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Jumping Jacks

040920 – Space Ship

April 9, 2020
040920 – Space Ship

Metcon
Metcon (Time)
5 Rounds For Time:
100 Meter Odd-Object Carry
200 Meter Run
30 Odd-Object Swings

040820 – Mashed Potatoes

April 8, 2020
040820 – Mashed Potatoes

Metcon
Metcon (No Measure)
On the 0:00…
5 Rounds of “Sindee”
50 Odd-Object Ground to Shoulder

On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats

On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters

***1 round of “Sindee” is
10 Push-ups
20 Air Squats

040720 – Double Down

April 7, 2020
040720 – Double Down

Metcon
Metcon (Time)
For Time:
100 Line Hops, 50 Sit-ups, 400 Meter Run
80 Line Hops, 40 Sit-ups, 400 Meter Run
60 Line Hops, 30 Sit-ups, 400 Meter Run
40 Line Hops, 20 Sit-ups, 400 Meter Run
20 Line Hops, 10 Sit-ups, 400 Meter Run

040620 – Castaway

April 6, 2020
040620 – Castaway

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
8 Burpees
8 Odd-Object Rows
12 Odd-Object Step-Back Lunges

Kevlar – 040520

April 5, 2020
Kevlar – 040520

Metcon
Metcon (AMRAP – Reps)
AMRAP 15:
3 Front Plank Pushups
3 Jumping Jacks
3 Turkish Sit-ups
3 Weighted Glute Bridges

6’s, 9’s, 12’s…

Rancy – 040420

April 4, 2020
Rancy – 040420

Warm-up
3 Rounds
15 Jumping Jacks
5 Air Squats
Metcon
Metcon (Time)
5 Rounds For Time:
400 Meter Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats
Metcon (Time)
5 Rounds For Time:
400 Meter Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats

Cookie Monster – 040320

April 3, 2020
Cookie Monster – 040320

Warm-up
400m Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops Over “Odd-Object”
20 Burpees
20 Lateral Hops Over “Odd-Object”

Dizzybat – 040220

April 2, 2020
Dizzybat – 040220

Warm-up
1 Minute Active Sampson Stretch (Right Side)
1 Minute Active Sampson Stretch (Left Side)
1 Minute Pigeon Pose (Right Side)
1 Minute Pigeon Pose (Left Side)
1 Minute Calf Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees

Pipes – 0040120

April 1, 2020
Pipes – 0040120

Warm-up
4 minutes – switch moves every 30 seconds
– Hollow Hold
– Arch Hold
– Plank
– Down Dog
Metcon
Metcon (Time)
For Time:
10-20-30-40-50: Sit-ups
10-20-30-40-50: Push-ups
10-20-30-40-50: “Odd-Object” Swings
10-20-30-40-50: Jumping Jacks

Kelly’s House – 033120

March 31, 2020
Kelly’s House – 033120

Warm-up
2 Rounds
10 jumping jacks
1 minute active sampson stretch
1 minute active spiderman stretch
1 minute push up to down dog
Metcon
Metcon (Time)
5 Rounds For Time:
400 Meter Run
30 “Odd-Object” Thrusters
30 Lateral Hops Over “Odd-Object”

Kalsnew – 033020

March 30, 2020
Kalsnew – 033020

Warm-up
200m Run
THEN
3 Rounds
30 sec good mornings
30 sec calf stretch (right)
30 sec calf stretch (left)
30 sec toy soldiers
Metcon
Metcon (Time)
For Time:
100 Alternating “Odd Object” Ground to Overhead

*On the Minute: 5 Burpees Over “Odd Object”

032920 – Cindu

March 29, 2020
032920 – Cindu

Warm-up
AT HOME WARMUP

2-3 Sets
15 Odd Object Rows
:30 Hollow Hold
:30 Arch Hold
:30 Tall Plank
5 Air Squats (3 Second Pause)

Metcon
Metcon (AMRAP – Rounds and Reps)
AT HOME WORKOUT

20 AMRAP:
15 Odd Object Rows
15 Push Ups
15 Squat Hops (Over Object)

032820 – SeaWorld

March 28, 2020
032820 – SeaWorld

Warm-up
AT HOME WARMUP

6:00 AMRAP (For Quality)
1 Minute Jog In Place
10 DB/KB/Odd Object Swings
15 Sit Ups
20 Air Squats

Metcon
Metcon (6 Rounds for time)
AT HOME WORKOUT

On The 5:00 x 6 Rounds:
Wearing Pack (Optional)
15 Push Ups
30 Lunges
400 M Run

032720 – Deck Of Cards

March 27, 2020
032720 – Deck Of Cards

Warm-up
met:
AT HOME WARMUP

2-3 Rounds
:30 Samson (Each Side)
15 Glute Bridges
:30 Cossack Squats
15 Air Squats

Metcon
Metcon (Time)
AT HOME WORKOUT

DECK OF CARDS
Spades: Odd Object Zercher Squats
Clubs: Odd Object to Shoulder
Hearts: Sit Ups
Diamonds: Burpees
Aces: 1:00 Plank Hold

032620 – Steady Bettty

March 26, 2020
032620 – Steady Bettty

Warm-up
AT HOME WARMUP/MOBILITY

2:00 Couch Stretch (Each Side)
2:00 Pike Stretch
1:00 Childs Pose
1:00 Accumulated Handstand Hold
2:00 Pigeon Pose (Each Side)

Metcon
Metcon (No Measure)
AT HOME WORKOUT

4 ROUNDS (20:00 TOTAL)
:40 Weighted (Optional) Hollow Hold
:20 Rest
:40 Romanian Deadlift
:20 Rest
:40 Single Arm Overhead Squat (Right)
:20 Rest
:40 Single Arm Overhead Squat (Left)
:20 Rest

032520 – Three Peat

March 25, 2020
032520 – Three Peat

Warm-up
AT HOME WARMUP

2-3 Sets
15 Knuckle Drags
15 Glute Bridges
15 Air Squats

DUMBBELL/KB/ODD OBJ WARMUP

10 Good Mornings
10 Gobblet Squats
10 Press (Each Arm)
10 Gobblet Squats
10 Romanian Deadlifts

Metcon
Metcon (Time)
AT HOME WORKOUT

3 Rounds For Time
200 M Run
20 Single Arm Snatches
200 M Run
20 Single Am Hang Power Cleans
200 M Run
20 Single Arm Thrusters

*Alternate Hands Every 5 Reps
*Can Use Dumbbell/Kettlebell/Odd Object

032420 – Gravity

March 24, 2020
032420 – Gravity

Warm-up
12 EMOM

Minute 1 :30 Jumping Jacks
Minute 2 10 Cossack Squats
Minute 3 20 Step Back Lunges
Minute 4 :30 Active Dive-bombers

Metcon
Metcon (Time)
AT HOME WORKOUT

5 Rounds For Time:
80 Double Unders (Or 60 Dot Hops)
40 Sit Ups
20 Push Ups
10 Reverse Burpees

022320 – Cairo

March 23, 2020
022320 – Cairo

Warm-up
AT HOME WARMUP

4:00 For Quality
2 Inchworm to Push Up
2 Alternating Toe Touches
2 Broad Jumps
4 Inchworm to Push Up
4 Alternating Toe Touches
4 Broad Jumps

*Continue increasing by 2 until the 4:00 is up

Metcon
Metcon (AMRAP – Reps)
15:00 AMRAP

2 Odd Object To Shoulder
2 Odd Object Gobblet Squats
2 Odd Object Facing Burpees
4 Odd Object To Shoulder
4 Odd Object Gobblet Squats
4 Odd Object Facing Burpees
…..

*Ascending Ladder, Increasing by 2’s

032220 – Wingdings

March 22, 2020
032220 – Wingdings

Warm-up
AT HOME WARMUP

2-3 Rounds
:30 Tall Plank
:30 Glute Bridges
:15 Tall Plank
:15 Single Leg Glue Bridges (Each Side
10 Burpees

Metcon
Metcon (No Measure)
AT HOME WORKOUT

Tabata:
Single Arm Plank
Glute Bridges
Single Arm Plank
Flutter Kicks

Don’t forget, Tabata is a 4 minute workout on a single movement working for :20 then resting for :10 (Totaling 8 Rounds) Once you finish the first movement, you’ll move on to the second for 4 more minutes and so on.

If you have questions on how to complete this workout, please reach out! We want to help!

032120 – Tic Tac Toe

March 21, 2020
032120 – Tic Tac Toe

Warm-up
WARMUP
5 Push-up to Down Dog
10 Air Squats
:30 Arch Hold
30 Jumping Jacks
10 Air Squats
:30 Hollow Hold
30 Jumping Jacks
10 Air Squats
:30 Plank (Right, Left, Elbow)
30 Jumping Jacks

MOBILITY
:30 Quad Stretch (Each Side)
:30 Pigeon Pose (Each Side)
1:00 Squat Hold

Metcon
Metcon (AMRAP – Reps)
AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round
Metcon
Metcon (AMRAP – Reps)
AMRAP 25 minutes:
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders

*Continue adding 10 Air Squats each round until time runs out

*If you do not have a jump rope, sub for Jumping Jacks

032020 – Fight Gone Ugly

March 20, 2020
032020 – Fight Gone Ugly

Warm-up
GROUP WARMUP
2-3 Rounds
10 Air Squats
10 Medicine Ball Deadlifts
10 Alternating Box Step-ups
10 Medicine Ball Strict Press
10 Calorie Row

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child’s Pose on Box: 1 Minute
Squat Hold: 1 Minute

Metcon
Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Wallballs (25/20)
1 Minute Power Cleans (155/105)
1 Minute Burpee Box Jumps (30″/24″)
1 Minute STOH (155/105)
1 Minute Row Calories
1 Minute Rest
Warm-up
met:
AT HOME WARMUP
2-3 Rounds
10 Air Squats
10 Toe Touches
10 Alternating Step Back Lunge to High Knee
10 Arm Circles (Small)
10 Arm Circles (Large)
10 Burpees

MOBILITY
Child’s Pose: 1 Minute
Squat Hold: 1 Minute

Metcon
Metcon (AMRAP – Reps)
AT HOME WORKOUT

3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters
Alternating Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest

031920 – Farmers Only

March 19, 2020
031920 – Farmers Only

Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Active Samson
Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)
40 Seconds
Moderate Bike
Active Spidermans
Single Kettlebell Hold (20 Seconds Each Side)
30 Seconds
Faster Bike
Inchworm to Push-up
Single Kettlebell Deadlift (Between Legs)

MOBILITY
Kettlebell Assisted Straddle Stretch: 1 Minute
Wrist Stretch: 1 Minute

Metcon
Metcon (Time)
5 Rounds For Time:
10 Kettlebell Swings (70/53)
200′ Single Arm Farmers Carry (70/53)
20/15 Calorie Assault Bike
Warm-up
AT HOME WARMUP
1 Minute
Slow Burpees
Samson Stretch (30 Seconds Each Side)
Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side)
40 Seconds
Moderate Burpees
Spiderman Stretch (20 Seconds Each Side)
Single Kettlebell Hold (20 Seconds Each Side)
30 Seconds
Fast Burpees
Inchworm to Push-up
Single Kettlebell Deadlift (Between Legs)

MOBILITY
Straddle Stretch: 1 Minute
Wrist Stretch: 1 Minute

Metcon
Metcon (Time)
AT HOME WORKOUT:
(Any Object Can be Used for the Russian Twists)

5 Rounds For Time:
15 V-Ups
30 Russian Twists
15 Burpees

031820 – Caesar’s Palace

March 18, 2020
031820 – Caesar’s Palace

Warm-up
GROUP WARMUP
30 Seconds
Glute Bridges
Single Leg Glute Bridges
Glute Bridge Walkouts
Air Squats
Front Plank
Alternating Bird Dogs
Shoulder Taps
Push-up to Down Dog

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (AMRAP – Reps)
AMRAP 8:
20 Back Squats (155/105)
20 Back Squats (185/135)
Max Back Squats (225/155)

Rest 5 Minutes

AMRAP 8:
20 Bench Press (135/95)
20 Bench Press (155/105)
Max Bench Press (185/135)

Rest 5 Minutes

AMRAP 8:
20 Deadlifts (185/135)
20 Deadlifts (225/155)
Max Deadlifts (275/185)

Metcon
Metcon (No Measure)
*OPTIONAL

Not For Time:
50 GHD Sit-ups
50 Rower Pike-ups
50 V-ups

Warm-up
AT HOME WARMUP

10 Glute Bridges
20 Alternating Single Leg Glute Bridges
5 Glute Bridge Walkouts
20 Air Squats
1:00 Front Plank
20 Alternating Bird Dogs
20 Shoulder Taps
5 Push-up to Down Dog

Metcon
Metcon (AMRAP – Reps)
AT HOME WORKOUT:
(Need single dumbbell)

4 AMRAP:
50 Air Squats
50 Gobblet Squats
Max Jumping Squats

Rest 2:00

4 AMRAP:
25 Push Ups
25 Hand Release Push Ups
Plank in remaining time

Rest 2:00

4 AMRAP:
50 Dumbbell Stiff Legged Deadlifts
50 Dumbbell Good Mornings
Max Sumo Dumbbell Deadlifts

Metcon
Metcon (No Measure)
*OPTIONAL AT HOME WORKOUT

4 Rounds, Not for time:
50 Crunches
25 V Ups
1:00 Plank (On Elbows)

031720 – Triple Threat

March 17, 2020
031720 – Triple Threat

Warm-up
GROUP WARMUP
30 Seconds Each
Easy Bike
Easy Row
Easy Shuttle Runs
Walking Spidermans
Moderate Bike
Moderate Row
Moderate Shuttle Runs
Walking Samson Stretch
Faster Bike
Faster Row
Faster Shuttle Runs
Inchworm to Push-up

MOBILITY
Pigeon Pose: 1 Minute Each Side
Quad Stretch: 30 Seconds Each Side

Metcon
Metcon (Time)
On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*

Metcon
Metcon (Time)
*OPTIONAL*

For Time:
100 Double Unders
50′ Handstand Walk
75 Double Unders
50′ Handstand Walk
50 Double Unders
50′ Handstand Walk
25 Double Unders
50′ Handstand Walk

*10 Minute Time Cap

Warm-up
AT HOME WARMUP
30 Jumping Jacks
:30 Spiderman (Each Leg)
5 Burpees
30 Jumping Jacks
:30 Samson Stretch (Each Leg)
5 Burpees
30 Jumping Jacks
5 Inchworm to Push-up
5 Burpees

MOBILITY
Pigeon Pose: 1 Minute Each Side
Quad Stretch: 30 Seconds Each Side

Metcon
Metcon (Time)
AT HOME WORKOUT
(No equipment needed)
1 Mile Run
100 Burpees
1 Mile Run
Metcon
Metcon (Time)
AT HOME *OPTIONAL*

100 Double Unders
50 Shoulder Taps
75 Double Unders
50 Shoulder Taps
50 Double Unders
50 Shoulder Taps
25 Double Unders
50 Shoulder Taps

*Shoulder Taps – opposite hand to opposite shoulder – Performed in a tall plank
*If you don’t have a rope, do equal number jumping jacks

031620 – Spice Girl

March 16, 2020
031620 – Spice Girl

Warm-up
GROUP WARMUP
30 Seconds Each
PVC Pass Throughs
PVC Overhead Squats
Down Dog
PVC Pass Throughs
PVC Overhead Squats
Up Dog
PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pec Stretch on Wall

Strength
Seated Dumbbell Press (10 Minutes to Complete 5 Sets)
5 Sets of 10 Reps AHAP
Metcon
Metcon (Time)
For Time:
20 Power Snatches (95/65)
15 Ring Dips
20 Overhead Squats (95/65)
15 Ring Dips
20 Squat Snatches (95/65)
15 Ring Dips
Warm-up
AT HOME WARMUP
Grab a Broom or Mop!
30 Seconds Each
Pass Throughs
Overhead Squats
Down Dog
Pass Throughs
Overhead Squats
Up Dog
Pass Throughs
Overhead Squats
Push-up to Down Dog

BROOM/MOP WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pec Stretch on Wall

Strength
Metcon (5 Rounds for time)
AT HOME STRENGTH

5 x ME Handstand Hold on Wall

Scaleing options:
Pike Handstand Hold
Tall Plank Hold

Metcon
Metcon (Time)
AT HOME , NO EQUIPMENT, OPTION:
30 Air Squats
15 Push Ups
30 Air Squats
15 Push Ups
30 Air Squats
15 Push Ups

AT HOME WEIGHTED OPTION:
(You will need a chair, bench, couch etc and a single dumbbell)
30 Alternating Dumbbell Snatches
15 Dips
30 Dumbbell Gobblet Squats
15 Dips
30 Alternating Dumbbell Snatches
15 Dips

031520 – Double Dutch

March 15, 2020
031520 – Double Dutch

Metcon
Metcon (Time)
5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders

gooDTime

March 14, 2020
gooDTime

Metcon (Time)
5 Rounds:
15 Cal Bike
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX: 155/105#

031320 – Power Wash

March 13, 2020
031320 – Power Wash

Warm-up
GROUP WARMUP
Partner Warmup
Buddy 1: 1 Minute Row
Buddy 2: 1 Minute Squats to Medicine Ball
Buddy 1: 45 Seconds Row
Buddy 2: 45 Seconds Medicine Ball Squats
Buddy 1: 30 Seconds Row
Buddy 2: 30 Seconds Wall Balls

DUMBBELL WARMUP
20 Seconds:
Single Arm Dumbbell Overhead Hold
Inchworm to Push-ups
Single Arm Dumbbell Strict Press
Inchworm to Push-ups
Single Arm Dumbbell Push Press

MOBILITY
Dumbbell Squat Hold: 1 Minute
Child’s Pose on Medicine Ball: 1 Minute

Metcon
Metcon (2 Rounds for time)
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)

031220 – Vertigo

March 12, 2020
031220 – Vertigo

Warm-up
met:
GROUP WARMUP
Shuttle Runs
Quad Stretch
Knee to Chest
Knuckle Drag
Shuttle Runs
Side Lunges
Cradle Stretch
Straight Leg Kicks
Shuttle Runs
Walking Spidermans
Walking Samson
Inchworms
Shuttle Runs
Front Plank
Side Plank
Side Plank
Shuttle Runs
Push-ups
Sit-ups
Air Squats
Shuttle Runs
High Knees
Butt Kickers
Skip For Height

MOBILITY
Couch Stretch
Straddle Stretch with Kettlebell

Metcon
Metcon (AMRAP – Reps)
AMRAP 18:
10 Russian Kettlebell Swings (70/53)
10 AbMat Sit-ups
10 x 10 Meter Shuttle Runs
20 Russian Kettlebell Swings (70/53)
20 AbMat Sit-ups
20 x 10 Meter Shuttle Runs
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30 x 10 Meter Shuttle Runs

Continue to Add (10) Reps Until Time

031120 – Bergeron Beep Test

March 11, 2020
031120 – Bergeron Beep Test

Warm-up
GROUP WARMUP
30 Seconds
Active Spidermans
Glute Bridges
Air Squats
Moutain Climbers
Single Leg Glute Bridges
Air Squats
Frog Hops
Glute Bridge Walkouts
Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Ankle Stretch: 45 Seconds Each
Pigeon Pose + Wrist Stretch: 45 Seconds Each

Metcon
Metcon (AMRAP – Rounds)
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

After 10 Rounds: Add 1 Rep to Each Movement Every Round Until Failure

1:00 – (7) 21 Reps
2:00 – (7) 42 Reps
3:00 – (7) 63 Reps
4:00 – (7) 84 Reps
5:00 – (7) 105 Reps
6:00 – (7) 126 Reps
7:00 – (7) 147 Reps
8:00 – (7) 168 Reps
9:00 – (7) 189 Reps
10:00 – (7) 210 Reps
11:00 – (8) 234 Reps
12:00 – (9) 261 Reps
13:00 – (10) 291 Reps
14:00 – (11) 324 Reps
15:00 – (12) 360 Reps

Metcon
Metcon (No Measure)
*OPTIONAL*

3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl

Rest 2 Minutes Between Sets

031020 – 6 Flags

March 10, 2020
031020 – 6 Flags

Warm-up
COACH LED WARMUP

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Thoracic Opener: 2 Minutes

Metcon
Metcon (Weight)
Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike
30 Double Unders
3 Power TNG Power Snatches

*Build in Power Snatch Weight

030920 – Overkill

March 9, 2020
030920 – Overkill

Warm-up
GROUP WARMUP
30 Seconds
Active Samson
Box Step-ups
Front Plank
Active Spidermans
Lateral Box Step-ups
Hollow Hold Video
Push-up to Down Dog
Box Step-ups
Arch Hold
Air Squats
Lateral Box Step-ups
Sit-ups

DUMBBELL WARMUP
20 Seconds Each:
Goblet Squat
Single Arm Dumbbell Strict Press
Goblet Squat
Single Arm Dumbbell Strict Press
Goblet Squat

MOBILITY
Dumbbell Ankle Stretch on Box

Child’s Pose on Box: 45 Seconds
Video

Metcon
Metcon (Time)
21-15-9:
Double Dumbbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double Dumbbell Front Squats (50’s/35’s)
Toes to Bar

25:00 Time Cap

030820 – Clorox

March 8, 2020
030820 – Clorox

Metcon
Metcon (Time)
3 Rounds:
40/30 Calorie Bike
30 Goblet Reverse Lunges (53/35)
20 Power Cleans (95/65)

030720 – PowerPoint

March 7, 2020
030720 – PowerPoint

Metcon
Metcon (Time)
Teams of 3
For Time:
75 Power Snatches (75/55)
75/50 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
25 Power Snatches (115/85)
25/20 Calorie Row
15 Rope Climbs
25 Power Snatches (115/85)
25/20 Calorie Row
50 Power Snatches (95/65)
50/35 Calorie Row
75 Power Snatches (75/55)
75/50 Calorie Row

030620 – 4-Wheel Drive

March 6, 2020
030620 – 4-Wheel Drive

Warm-up
GROUP WARMUP
400 M Run
20 Air Squats
200 M Run
10 Back Squats
400 M Run
20 Air Squats
Metcon
Metcon (Time)
Teams of 2:
100 Back Squats (225, 155)
200 M Run (together) every time the barbell is racked

030520 – FaceTime

March 5, 2020
030520 – FaceTime

Warm-up
GROUP WARMUP
30 Seconds
Active Samson
PVC Pass Throughs
PVC Overhead Squats
Active Spidermans
PVC Pass Throughs
PVC Overhead Squats
Push-up to Down Dog
PVC Pass Throughs
PVC Overhead Squats

*Try to Get More Narrow with Each Set on PVC

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Couch Stretch: 1 Minute Each Side

Strength
Overhead Squat (Build to a Heavy Set of 3 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups

030420 – Full Circle

March 4, 2020
030420 – Full Circle

Warm-up
GROUP WARMUP
40 Seconds
Easy Row
Easy Bike
Single Unders
30 Seconds
Moderate Row
Moderate Bike
Quick Single Unders
20 Seconds
Faster Row
Faster Bike
High Single Unders

MOBILITY
Pigeon Pose: 45 Seconds Each Side

Metcon
Metcon (Time)
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike
100 Double Unders
1500 Meter Row

35:00 Time Cap

030320 – Bottom Line

March 3, 2020
030320 – Bottom Line

Warm-up
GROUP WARMUP
30 Seconds
Inchworm to Push-up
Plank
Glute Bridges
Inchworm to Push-up
Hollow Hold
Single Leg Glute Bridges (30 Seconds Each)
Inchworm to Push-up
Arch Hold
Glute Bridge Walkouts

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child’s Pose: 1 Minute
Front Rack Stretch: 1 Minute

Strength
Clean & Jerk Complex (1 Set Every 2:00 Building in Weight)
5 Sets:
3-Position Power Clean
3 Push Jerks
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95)
9 Toes to Bar

Increase by 3 Reps Each Round

030220 – Pinball

March 2, 2020
030220 – Pinball

Warm-up
GROUP WARMUP
Wall Ball Musical Chairs

When you’re out, Bike 3:00 then Stretch 3:00

Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatch (50/35)
1 Minute Bike
1 Minute Rest

Lets go for a full effort in each of the three stations. Even if strategizing can put you at a higher score, we want to improve our fitness, not be first on the whiteboard!

030120 – Sleeveless Sunday

March 1, 2020
030120 – Sleeveless Sunday

Metcon
Metcon (Time)
3 Rounds:
15 Push-ups
100′ Walking Lunge
30 AbMat Sit-ups
100′ Farmers Carry (50’s/35’s)

022920 – Van Damme

February 29, 2020
022920 – Van Damme

Metcon
Metcon (Time)
For Time:
30 Power Snatches
10 Ring Muscle-ups
30 Power Clean and Jerks
10 Ring Muscle-ups
30 Thrusters
10 Ring Muscle-ups

Barbell: 135/95

022820 – Fortitude

February 28, 2020
022820 – Fortitude

Warm-up
met:
GROUP WARMUP
Alternating EMOM
Minute 1: Row
Minute 2: Active Spidermans
Minute 3: Row
Minute 4: Mountain Climbers
Minute 5: Row
Minute 6: Frog Hops
Minute 7: Row
Minute 8: Burpees

*Work For 40 Seconds, Transition For 20

Metcon
Metcon (AMRAP – Reps)
Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

*Perfect Score is the only way to RX
Mens: 450
Womens: 405

*Subtract one point from the totals above for every rep not completed

022720 – Paypal

February 27, 2020
022720 – Paypal

Warm-up
GROUP WARMUP
3 Sets
30 Seconds
Push-up to Down Dog
Hollow Hold
Air Squats

2 Sets
30 Seconds
Scap Pull-ups
Dumbbell Single Arm Strict Press (30 Seconds Each Side)
Dumbbell Goblet Squats

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

MOBILITY
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute

Metcon
Metcon (AMRAP – Reps)
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats

Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)

022620 – Biltmore

February 26, 2020
022620 – Biltmore

Warm-up
GROUP WARMUP
60 Seconds
Easy Bike
Wall Sit
Active Spidermans
45 Seconds
Moderate Bike
Glute Bridges
Box Step-ups
30 Seconds
Faster Bike
Single Leg Glute Bridges (30 Seconds Each)
Lateral Box Step-ups (30 Seconds Each)

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Couch Stretch: 1 Minute Each

Metcon
Metcon (Time)
3 Rounds:
50/35 Calorie Bike
35 Box Jump Overs (24″/20″)
20 Double Dumbbell Power Cleans (50’s/35’s)

30:00 Time Cap

Metcon
Metcon (No Measure)
*OPTIONAL*
Tabata
Right Side Plank
Left Side Plank
Flutter Kicks

022520 – Double Jeopardy

February 25, 2020
022520 – Double Jeopardy

Warm-up
GROUP WARMUP
30 Seconds
Plate Hops
PVC Pass Throughs
Single Unders
Plate Ground to Overhead
PVC Sotts Press
Single Unders
Plate Lateral Squats
PVC Overhead Squats
Single Unders

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child’s Pose
Pec Stretch on Wall

Skill
Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Handstand Push-ups
Metcon
Metcon (3 Rounds for time)
On the 4:00 x 3 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches (115/75)

022320 – Sunday 60

February 23, 2020
022320 – Sunday 60

Metcon
Metcon (Time)
10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories

Dumbbell: 50/35

022420 – Deadliest Catch

February 24, 2020
022420 – Deadliest Catch

Warm-up
GROUP WARMUP
30 Seconds
Active Spidermans
Air Squats to Medicine Ball
PVC Pass Throughs
Inchworm to Push-ups
Air Squats to Medicine Ball
PVC Straight Leg Swings (15 Seconds Each Side)
Push-up to Down Dog
Air Squats to Medicine Ball
PVC Overhead Squats

BODY POSITIONS
2 Sets
20 Seconds PVC Hollow Hold
10 Seconds Rest
20 Seconds PVC Arch Hold
10 Seconds Rest
20 Seconds PVC V-Ups
10 Seconds Rest

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY (12:00 – 15:00)
Medicine Ball Thoracic Opener: 1 Minute
Video

Barbell Ankle Stretch: 1 Minute
Video

Metcon
Metcon (Time)
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

022220 – Team Barbara

February 22, 2020
022220 – Team Barbara

Warm-up
GROUP WARMUP
2 Rounds
:20 Each
Air Squats
Push-up Plank
AbMat Sit-ups
Air Squats
Hollow Hold
Arch Hold
Air Squats
Right Side Plank
Left Side Plank

:10 Rest Between Movements

MOBILITY
Tabletop Stretch
Pec Stretch on Wall

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats

022120 – Wise Men

February 21, 2020
022120 – Wise Men

Warm-up
Strength
Clean Complex (Build to a Heavy Complex)
1 Power Clean
1 Front Squat
1 Push Jerk
Metcon
Metcon (AMRAP – Reps)
AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

022020 – Ground Ball

February 20, 2020
022020 – Ground Ball

Warm-up
GROUP WARMUP
Walking In 25′ Increments
Quad Stretch
Knee to Chest
Cradle Stretch
Straight Leg Kicks
Side Lunges
Walking Samson
Walking Spidermans
Inchworms

In 50′ Increments
Side Shuffle (Each Way)
Karaoke (Each Way)
Skip For Height
Skip For Distance
High Knees
Butt Kickers
Bear Crawl
Reverse Bear Crawl

PLATE WARMUP
30 Seconds Each
Romanian Deadlifts
Strict Press & Reach
Alternating Reverse Lunges
Counterbalance Squats

MOBILITY
Banded 3-Way Shoulder

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
100′ Plate OH Walking Lunge (15/10)
1 Rope Climb
15 Plate GTOH (15/10)
1 Rope Climb

021920 – Long Haul

February 19, 2020
021920 – Long Haul

Warm-up
GROUP WARMUP
40 Seconds
Easy Row
Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side)
Moderate Row
Single Dumbbell Kneeling Strict Press (20 Seconds Each Side)
Faster Row
Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side)

30 Seconds:
Push-up to Down Dog
Alternating Box Step-ups
Mountain Climbers
Lateral Box Step-ups (30 Seconds Each Side)
Frog Hops

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child’s Pose on Box: 1:00
Wrist Stretches on Box: 30 Seconds Each Direction

Metcon
Metcon (Time)
2 Rounds:
20 Push Press (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35

30:00 Time Cap

021820 – The Undertaker

February 18, 2020
021820 – The Undertaker

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Single Unders
Banded Good Mornings
AbMat Sit-ups
Moderate Bike
Single Unders
Banded Hamstring Stretch
AbMat Back Extensions
Faster Bike
Single Unders
Straight Leg Swings
AbMat Sit-ups

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Deadlift (Build to Heavy Set of 5 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

021720 – Foot Locker

February 17, 2020
021720 – Foot Locker

Warm-up
GROUP WARMUP
30 Seconds
Active Spidermans
Air Squats to Medicine Ball
PVC Pass Throughs
Inchworm to Push-ups
Air Squats to Medicine Ball
PVC Straight Leg Swings (15 Seconds Each Side)
Push-up to Down Dog
Air Squats to Medicine Ball
PVC Overhead Squats

BODY POSITIONS
2 Sets
20 Seconds PVC Hollow Hold
10 Seconds Rest
20 Seconds PVC Arch Hold
10 Seconds Rest
20 Seconds PVC V-Ups
10 Seconds Rest

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Medicine Ball Thoracic Opener: 1 Minute
Barbell Ankle Stretch: 1 Minute

Metcon
Metcon (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

021619 – Daily Double

February 16, 2020
021619 – Daily Double

Metcon
Metcon (Time)
For Time:
50 Wallballs (20/14)
50 AbMat Sit-ups
100 Double Unders
40 Wallballs (20/14)
40 AbMat Sit-ups
80 Double Unders
30 Wallballs (20/14)
30 AbMat Sit-ups
60 Double Unders

021520 – Dead Sea

February 15, 2020
021520 – Dead Sea

Metcon
Metcon (AMRAP – Reps)
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

No Rest Between Rounds

021420 – Fran

February 14, 2020
021420 – Fran

Warm-up
GROUP WARMUP
30 Seconds
Lateral Squats
Glute Bridges
Hollow Hold
Air Squats
Plate Counterbalance Squats
Single Leg Glute Bridges
Arch Hold
Air Squats
Plate Ground to Overhead
Glute Bridge Walkouts
Shoulder Taps
Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Wrist Stretch (Fingertips Forward): 30 Seconds
Quads Foam Roll: 1 Minute Each Side
Squat Hold: 1 Minute
Lats Foam Roll: 1 Minute Each Side
Child’s Pose (Hands on Foam Roller): 1 Minute
Wrist Stretch (Fingertips Away): 30 Seconds

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

021320 – Moscow Mule

February 13, 2020
021320 – Moscow Mule

Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Active Samson
Single Arm KB Hold (30 Seconds Each Side)
40 Seconds
Moderate Bike
Inchworm to Push-up
Single Arm Front Rack Hold (20 Seconds Each Side)
30 Seconds
Faster Bike
Alternating Reverse Lunges
Single Arm Overhead Hold (15 Seconds Each Side)

*Performed with 1 Light Kettlebell

MOBILITY
Couch Stretch: 90 Seconds Each Side

Metcon
Metcon (Time)
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Assault Bike
Cool Down
COOL DOWN

Quads Foam Roll:
1-2 Minutes Each Side

Glutes Foam Roll:
1-2 Minutes Each Side

Lower Back Foam Roll:
1-2 Minutes

021220 – Venti

February 12, 2020
021220 – Venti

Warm-up
GROUP WARMUP
8 Minutes For Quality
Buddy 1
Easy Row
Buddy 2
10 Medicine Ball GTOH
10 Air Squats to Medicine Ball
10 Alternating Medicine Ball Box Step-ups (5 Each Side)

DUMBBELL WARMUP
30 Seconds
Single Leg Romanian Deadlift
Single Arm Strict Press
Goblet Squats

*Performed with 1 Light Dumbbell

MOBILITY
Dumbbell Ankle Stretch
Video

Child’s Pose on Box: 1 Minute
Video

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20 Calorie Row
Metcon
Metcon (No Measure)
*OPTIONAL*

5 Sets, Not For Time:
10-15 GHD Sit-ups
50′ Front Rack Double Kettlebell Carry

021120 – Swole Cycle

February 11, 2020
021120 – Swole Cycle

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Push-up Plank Hold
Active Spidermans
Banded Pass Throughs
Moderate Bike
Hollow Hold
Inchworm to Push-up
Banded Pull Aparts
Faster Bike
Alternating Bird Dogs
Push-up to Down Dog
Banded Press Downs

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Chest Stretch

Strength
Bench Press (Build to a heavy set of 3)
Metcon
Metcon (4 Rounds for reps)
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

Metcon
Metcon (Time)
*OPTIONAL*

3 x 40/27 Calorie Row
Rest 1:30 Between

3 x 30/21 Calorie Row
Rest 1:30 Between

3 x 18/15 Calorie Row
Rest 1:30 Between

021020 – Underrated

February 10, 2020
021020 – Underrated

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Down Dog
Slow Air Squats
Squat Hold
Single Unders (Right Leg)
Up Dog
Split Squats
Squat Hold
Single Unders (Left Leg)
Push-up to Down Dog
Split Squats
Squat Hold

BARRBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Hang Squat Clean
15 Minutes to establish 1RM Hang Squat Clean
Metcon
Metcon (AMRAP – Reps)
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
…..

020920 – Dumb Luck

February 9, 2020
020920 – Dumb Luck

Metcon
Metcon (Time)
Buy-In: 60/45 Calorie Assault BIke

5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100′ Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Assault Bike

Dumbbell: 50/35
Box: 24/20

020820 – Steel Toe

February 8, 2020
020820 – Steel Toe

Metcon
Metcon (Time)
Teams of 3 For Time:

3 Rounds:
1,000 Meter Row
30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)

020720 – Stranger Things

February 7, 2020
020720 – Stranger Things

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Samson
Squats to Medicine Ball
Kettlebell Romanian Deadlifts
Moderate Bike
Active Spidermans
Medicine Ball Reverse Lunges
Kettlebell Deadlifts
Faster Bike
Push-up to Down Dog
Medicine Ball Squats
Russian Kettlebell Swings

Rotate Through 4 Stations:

Bike
Stretch
Medicine Ball (Workout Weight)
Kettlebell (Light Weight)

MOBILITY
Child’s Pose on Ball
Kettlebell Ankle Stretch
Kettlebell Squat Hold

Metcon
Metcon (AMRAP – Reps)
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Caloirie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

020620 – Four Square

February 6, 2020
020620 – Four Square

Warm-up
GROUP WARMUP
1 Minute
Easy Row
PVC Straight Leg Swings
PVC Overhead Squats
45 Seconds
Moderate Row
PVC Pass Throughs
PVC Overhead Squats
30 Seconds
Faster Row
PVC Lat Stretch
PVC Overhead Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Teaching
Snatch Technique:

Pulling Positions:
Floor
Hang
High Hang

Catch:
Muscle
Power
Squat

Metcon
Metcon (Weight)
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

020520 – Arm & Hammer

February 5, 2020
020520 – Arm & Hammer

Warm-up
GROUP WARMUP
Bike & Plate Warmup
1 Minute Easy Bike
30 Seconds Plate Hops
45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead
30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats
15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch
Wrist Stretch
Barbell Ankle Stretch

Metcon
Metcon (Time)
Buy-In: 15 Clusters (135/95)

3 Rounds:
21/15 Calorie Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)

25:00 Time Cap

Metcon
Metcon (No Measure)
*OPTIONAL*

3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit

Rest 2 Minutes Between Sets

020420 – Bubbles

February 4, 2020
020420 – Bubbles

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Alternating Shoulder
Banded Pass Throughs
Single Unders
Push-up to Down Dog
Banded Pull Aparts (Palms Down)
Single Unders
Walk out to Push-up
Banded Pull Aparts

Static Holds
Hold For Max Time in 60 Seconds Window in 1 of the Following:

Ring Top Support Hold
Handstand Hold on Wall
Push-up Plank Hold

MOBILITY
Pec Stretch on Wall: 30 Seconds Each Side
Table Top Stretch: 1 Minute

Gymnastics
3 Sets for Max Reps
Choose one:
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Bar Facing Burpees
25 Double Unders
Metcon
Metcon (Time)
*OPTIONAL*

Row Conditioning
3 x 35/24 Calorie Row (Rest 1:30 Between)
3 x 25/18 Calorie Row (Rest 1:00 Between)
3 x 15/12 Calorie Row (Rest :30 Between)

Total Time = Score

020320 – Dead Space

February 3, 2020
020320 – Dead Space

Warm-up
GROUP WARMUP
30 Seconds
Easy Shuttle Runs
Walking Samson Stretch
Glute Bridges
Front Plank
Moderate Shuttle Runs
Walking Spiderman Stretch
Single Leg Glute Bridges
Side Plank
Faster Shuttle Runs
Walking Lunges
Glute Bridge Walkouts
Wall Sit

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Time)
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 25′ Shuttle Runs
Metcon
Metcon (Weight)
*OPTIONAL*

Back Squats
On the 0: 9 Reps @ 50%
On the 2: 7 Reps @ 55%
On the 4: 5 Reps @ 60%
On the 6: 3 Reps @ 65%
On the 8: 1 Rep @ 70%
On the 9: 1 Rep @ 75%
On the 10: 1 Rep @ 80%
On the 11: 1 Rep @ 85%
On the 12: 1 Rep @ 90%

Percentages of your 1RM Back Squat

020220 – Cin City

February 2, 2020
020220 – Cin City

Strength
Push Press (Build To A Heavy Set Of 3)
Metcon
Metcon (Time)
For Time:
21 Push Presses (95/65)
5 Rounds of “Cindy”
15 Push Presses (95/65)
3 Rounds of “Cindy”
9 Push Presses (95/65)
1 Rounds of “Cindy”

020120 – Deep End

February 1, 2020
020120 – Deep End

Warm-up
GROUP WARMUP
3 Stations
1 Minute Each
Easy Row
Active Spidermans
Good Mornings + Back Squats
Moderate Row
Active Samson Video
Elbow Rotations + Strict Press & Reach
Moderate-Fast Row
Push-up to Down Dog
Romanian Deadlifts + Front Squats

MOBILITY
Barbell Ankle Stretch: 45 Seconds
Pec Stretch on Wall: 45 Seconds Each Side

Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest
Metcon
Metcon (No Measure)
*OPTIONAL*
Bar or Ring Muscle-ups
10-15 Minutes of Practice

013120 – Paw Patrol

January 31, 2020
013120 – Paw Patrol

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
PVC Pass Throughs
Sit-ups
Single Unders
PVC Lat Stretch
Arch Ups
Single Unders
PVC Overhead Squats
V-Ups with PVC

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Couch Stretch: 45 Seconds Each Side

Strength
Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)
Metcon
Metcon (No Measure)
*OPTIONAL*

On the 2:00 x 6 Sets:
50′ Handstand Walk

Sub 1 Minute of Practice if You Don’t Have Handstand Walks

013020 – Triplets

January 30, 2020
013020 – Triplets

Warm-up
GROUP WARMUP
Teams of 3
3 Rounds
30 Seconds Each:
Station 1: Bike
Station 2: Inchworms
Station 3: Shoulder Taps

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Time)
Teams of 3:
For Time:
50 Bench Press (115/85)
50/35 Calorie Assault Bike
50 Deadlifts (155/105)
50/35 Calorie Assault Bike

50 Bench Press (135/95)
50/35 Calorie Assault Bike
50 Deadlifts (185/135)
50/35 Calorie Assault Bike

50 Bench Press (155/105)
50/35 Calorie Assault Bike
50 Deadlifts (225/155)
50/35 Calorie Assault Bike

*25:00 Time Cap*

Cool Down
Hamstrings Foam Roll:
1-2 Minutes Each Side
Quads Foam Roll:
1-2 Minutes Each Side
Pec Stretch on Wall:
1-2 Minutes Each Side

012920 – Buckle Up

January 29, 2020
012920 – Buckle Up

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Front Plank
Active Samson
Moderate Row
Right Side Split Squat
Left Side Split Squat
Faster Row
Right Side Plank
Left Side Plank

DUMBBELL WARMUP
30 Seconds Each
Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)
Goblet Alternating Reverse Lunges
Goblet Squats

MOBILITY
Dumbbell Ankle Stretch: 45 Seconds Each Side

Metcon
Metcon (3 Rounds for calories)
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes 90

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

Metcon
Metcon (No Measure)
*OPTIONAL*

12:00 EMOM (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups

012820 – Speed Limit

January 28, 2020
012820 – Speed Limit

Warm-up
GROUP WARMUP
30 Seconds
200 M Run
Banded Good Mornings
Box Step-ups
200 M Run
Banded Pull Aparts
Lateral Box Step-ups
200 M Run
Banded Pass Throughs
Lateral Hops Over Band

BODY POSITIONS
30-20-10
Hollow Hold Seconds
Arch Hold Seconds

MOBILITY
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 45 Seconds

MOVEMENT PREP
20 Second Hollow Hold on Pull-up Bar
20 Second Arch Hold onPull-up Bar
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
5 Kipping Pull-ups
3-5 Chest to Bar Pull-ups (or Workout Variation)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
Buy-In: 1 Mile Run

Directly Into…

Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

*Record Mile Time In Notes*

Metcon
Metcon (Time)
*OPTIONAL*

5 Rounds:
200 M Run
1 Legless Rope Climb
1 Rope Climb

012720 – Rack City

January 27, 2020
012720 – Rack City

Warm-up
GROUP WARMUP
30 Seconds
Active Samson
Lateral Squats
Active Spidermans
Air Squats
Push-up to Down Dog
Air Squats with Arms Overhead

1 Minute Each
Glute Bridges Video
Single Leg Glute Bridges
Glute Bridge Walkouts Video

BARRBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch: 45 Sceonds
Wrist Stretch: 45 Seconds
Front Squat Hold: 45 Seconds

Strength
Clean Complex
Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks
Metcon
Metcon (Time)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

15:00 Time Cap

Metcon
Metcon (No Measure)
*OPTIONAL*

On the 3:00 x 5 Rounds:
15/12 Calorie Ski Erg
10 Alternating Pistols
5 D-Ball Over Shoulder (As heavy as possible)

Substitutions:
Pistols: Single Leg Squats to a Box
D-Ball Cleans: 5 Heavy Deadlifts

012620 – Spike Ball

January 26, 2020
012620 – Spike Ball

Metcon
Metcon (Time)
For Time:
4 Rounds:
400m Run
25 Wall Balls (20/14)
Into…
1k-5k Row (Athlete’s Choice)

Score is total time, put 4 round time in the comments
Metcon
Metcon (Time)
3 Rounds:
100′ Walking Lunge
20 Slam Balls (30/20)
100′ Walking Lunge
20 Slam Ball Squats (30/20)

012520 – Group Hug

January 25, 2020
012520 – Group Hug

Gymnastics
Metcon (3 Rounds for reps)
On the 0:00 – Max Set of Ring MU’s
On the 5:00 – Max Set of T2B
On the 10:00 – Max Set of Pull-Ups

RX+: Ring MU’s
RX: C2B + Ring Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2, 10min AMRAP:
12 Synchro Power Snatch (115/75)
10 Synchro Box Jump Overs (24/20)
8 C2B (Split between partners)
8 Ring Dips (Split)

RX+: 8 Ring MU’s
RX: 8 C2B’s + 8 Ring Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Assault Bike
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

012420 – Crash Test

January 24, 2020
012420 – Crash Test

Warm-up
GROUP WARMUP
2 Rounds
40 Seconds On / 20 Seconds Off:
Station 1: Row
Station 2: Front Plank Hold
Station 3: Glute Bridge Walkouts
Station 4: Banded Good Mornings

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Ankle Stretch: 1 Minute
Banded Pike Stretch: 1 Minute

Metcon
Metcon (Time)
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

20:00 Time Cap

012320 – Ab-Surd

January 23, 2020
012320 – Ab-Surd

Warm-up
GROUP WARMUP
3 Minute Bike
Minute 1: Easy
Minute 2: Moderate
Minute 3: Faster
45 Seconds Each
Upper Back Foam Roll
Banded Pass Throughs
Banded Pull Aparts
Banded Y’s
Banded Strict Press

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Thoracic Opener: 90 Seconds

Metcon
Metcon (Weight)
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses

*Build in Strict Press Weight*

012219 – Opening Day

January 22, 2020
012219 – Opening Day

Warm-up
GROUP WARMUP
30 Seconds
Push-up to Down
Box Facing Step-ups
Kettlebell Romanian Deadlifts
Box Air Squats
Lateral Box Step-ups
Kettlebell Single Arm Bent Over Rows
Active Spidermans
Box Facing Step-ups
Russian Kettlebell Swings

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Wrist Stretch on Box
Kettlebell Ankle Stretch

Metcon

022120 – Tri Sprint Intervals

January 21, 2020
022120 – Tri Sprint Intervals

Warm-up
GROUP WARMUP
2 Rounds
30 Seconds:
Shuttle Runs (Increase Pace 2nd Round)
Active Samson

2 Rounds
30 Seconds:
Row (Increase Pace 2nd Round)
Active Spidermans

2 Rounds
30 Seconds:
Bike (Increase Pace 2nd Round)
Inchworm to Push-up

Metcon
Tri Sprint Intervals (5 Rounds for reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

012020 – Dumbledore

January 20, 2020
012020 – Dumbledore

Warm-up
GROUP WARMUP
40 Seconds
Easy Bike
Glute Bridges
Single Arm Dumbbell Deadlift
Moderate Bike
Single Leg Glute Bridges
Single Arm Dumbbell Strict Press
Faster Bike
Slow Air Squats
Single Arm Dumbbell Front Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Dumbbell Squat Hold
Child’s Pose on Dumbbell

Strength
Back Squat (12:00 to build to a heavy set of 3 reps)
Metcon
Metcon (Time)
For Time:
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Assault Bike

25:00 Time Cap

011920 – Carousel

January 19, 2020
011920 – Carousel

Metcon
Metcon (Time)
5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
21/15 Calorie Assault Bike

Rest 1 Minute Between Rounds

011820 – Lethal Weapon

January 18, 2020
011820 – Lethal Weapon

Warm-up
GROUP WARMUP
5 Minutes For Quality:
100 Meter Run
3 Inchworm to Push-ups
6 Glute Bridges
9 Slow Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pec Stretch on Wall: 30 Seconds Each Side
Front Rack Stretch: 1 Minute
Squat Hold: 1 Minute

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run

Continue to Add 1 Round Until Cap
_______________________
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

011720 – Blue Sleel

January 17, 2020
011720 – Blue Sleel

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Spidermans
Sit-ups
Moderate Bike
Active Samson
Hollow Hold
Faster Bike
Push-up to Down Dog
Arch Hold

BOX JUMP WARMUP
30 Lateral Hops Over Barbell
30 Seconds Box Step-ups
30 Seconds Box Jumps

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child’s Pose on Box: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side

Metcon
Metcon (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

30:00 Time Cap

011620 – Diane

January 16, 2020
011620 – Diane

Warm-up
GROUP WARMUP
2 Minutes
Easy Row or Bike
1 Minute
Single Leg Glute Bridges
Push-up to Down Dog
Glute Bridge Walkouts
Front Plank on Hands
Alternating Bird Dogs
Inchworm to Push-up

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Lats Foam Roll: 1 Minute Each Side
Barbell Thoracic Opener: 2 Minutes
Wrist Stretch: 30 Seconds Each Direction

Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

011520 – Four Loko

January 15, 2020
011520 – Four Loko

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Single Unders
Cossack Squats
Moderate Row
Single Unders
Pausing Air Squats
Faster Row
Single Unders
Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat
Metcon
Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

011420 – Part Time

January 14, 2020
011420 – Part Time

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Spidermans
Single Arm Dumbbell Strict Press
Moderate Bike
Push-up to Down Dog
Single Arm Dumbbell Row
Faster Bike
Inchworm to Push-up
Single Dumbbell Goblet Reverse Lunges

Body Positions
30-20-10:
Hollow Hold Seconds
Arch Hold Seconds
Front Plank on Hands

MOBILITY
Couch Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side

Metcon
Metcon (Time)
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Assault Bike

25:00 Time Cap

011320 – Air Fryer

January 13, 2020
011320 – Air Fryer

Warm-up
GROUP WARMUP
1 Minute
Active Samson
Glute Bridges
Plate Hops
40 Seconds
Active Samson
Single Leg Glute Bridges
Plate Ground to Overhead
30 Seconds
Air Squats
Glute Bridge Walkouts
Plate Counterbalance Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Child’s Pose: 1 Minute

Today athletes will have a choice between the Squat Waves and the Power Clean and Jerk for the Strength Portion

Strength
Clean and Jerk (15:00 To build to a max Power Clean and Jerk)
Metcon
Metcon (3 Rounds for weight)
75%
Set 1: 4 Reps
Set 2: 3 Reps
Set 3: 1 Reps

3 Minutes Rest

80%
Set 4: 4 Reps
Set 5: 3 Reps
Set 6: 2 Reps

3 Minutes Rest

85%
Set 7: 4 Reps
Set 8: 3 Reps
Set 9: 2 Reps

Metcon
Metcon (Time)
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

15:00 Time Cap

011220 – Upper Crust

January 12, 2020
011220 – Upper Crust

Metcon
Metcon (Time)
10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Bike

011120 – Bike Drop

January 11, 2020
011120 – Bike Drop

Warm-up
GROUP WARMUP
1 Round
30 Seconds Each
Easy Bike
Pausing Air Squats
Easy Bike
Air Squats
Easy Bike
Air Squats with Arms Overhead

2 Rounds
30 Seconds Each
PVC Pass Throughs
PVC Overhead Squats
PVC Lat Stretch
PVC Power Snatches

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Time)
Teams of 3:
For Time:
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Assault Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

091020 – Marston

January 10, 2020
091020 – Marston

Warm-up
GROUP WARMUP
5 Minutes For Quality
5 Push-up to Down Dogs
10 Straight Leg Sit-ups
15 Second Front Plank on Hands
20 Lateral Hops Over Barbell

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Assisted Straddle Stretch: 1 Minute
Pec Stretch on Wall: 45 Seconds Each Side

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

010920 – iMax

January 9, 2020
010920 – iMax

Warm-up
GROUP WARMUP
30 Seconds
Box Step-ups
Slamball Foot Taps
Active Samson
Lateral Box Step-ups (30 Seconds Each Leg)
Slamball Deadlifts
Active Spidermans
Box Step Overs (Lateral or Facing Box)
Slamball Strict Press
Inchworm to Push-up

*Performed at Low Box Height

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child’s Pose on Box: 1 Minute
Ankle Stretch on Box: 45 Seconds Each Side

Strength
Pausing Push Jerk
12 minutes to build to a moderately heavy and good looking set of 2

Since we are building to a heavy 5 push jerk within the metcon today, the goal here is positioning over pure weight lifted

Metcon
Metcon (Weight)
On the 3:00 x 5 Rounds:
15 Slamballs (30/20)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

010820 – Airplane Mode

January 8, 2020
010820 – Airplane Mode

Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Easy Row
Slow Squats to Medicine Ball (Butt To Ball)
40 Seconds
Moderate Bike
Moderate Row
Squats with Medicine Ball (Bear Hug Ball)
20 Seconds
Faster Bike
Faster Row
Jump Squats with Medicine Ball (Bear Hug Ball)

MOBILITY
Couch Stretch: 45 Seconds
Pigeon Pose: 45 Seconds

Metcon
Metcon (Time)
2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)

30:00 Time Cap

010720 – Zoolander

January 7, 2020
010720 – Zoolander

Warm-up
GROUP WARMUP
30 Seconds Each
Single Unders
Active Spidermans
Glute Bridges
Single Unders
Frog Hops
Single Leg Glute Bridge
Single Unders
Burpees
Glute Bridge Walkouts

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction

Strength
Pausing Power Clean
Build to a heavy set of 2 reps (Pausing for 2 seconds at the knee, then 2 seconds in the catch) Quality over weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

010620 – Grim Reaper

January 6, 2020
010620 – Grim Reaper

Warm-up
GROUP WARMUP
3 Rounds
30 Seconds Each:
PVC Pass Throughs
Inchworm to Push-up
PVC Overhead Squats
Active Samson

*Attempt to Get More Narrow on PVC Pipe with Each Round

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Banded Lat Stretch: 1 Minute Each Side
Banded Pike Stretch: 1 Minute

Metcon
Metcon
Metcon (3 Rounds for weight)
Backsquat EMOM:

70%
4 Reps
3 Reps
2 Reps

3 Minutes Rest

75%
4 Reps
3 Reps
2 Reps

3 Minutes Rest

80%
4 Reps
3 Reps
2 Reps

Metcon (AMRAP – Reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (95/65)
Chest to Bar Pull-ups

RX + is 115/85#

010520 – Double Zero

January 5, 2020
010520 – Double Zero

Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15/12 Calorie Assault Bike
30 Russian Kettlebell Swings (70/53)
60 Double Under

010420 – Double Quarter Pounder

January 4, 2020
010420 – Double Quarter Pounder

Warm-up
GROUP WARMUP
Warmup Run
400 Meter Easy Jog
1 Minute Each
Active Samson
Active Spidermans
Push-up to Down Dog
30 Seconds Each Side
Perfomed With Light Dumbbell
Single Dumbbell Deadlift
Single Dumbbell Reverse Lunges (Hold Goblet Style)
Single Dumbbell Strict Press
Single Dumbbell Goblet Squat
Metcon
Metcon (Time)
2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35

010320 – Speedo

January 3, 2020
010320 – Speedo

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Plate Hops (In and Out)
Slow Air Squats
Moderate Row
Plate Hops (Forward & Back)
Arms Overhead Air Squats
Moderate Row
Single Leg Plate Hops (30 Seconds Each Side)
Plate Counterbalance Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pigeon Pose
Squat Hold

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops
10 Thrusters (65/45)

*Complete Full Rounds Before Switching

010219 – Cheaper By The Dozen

January 2, 2020
010219 – Cheaper By The Dozen

Warm-up
GROUP WARMUP
3 Rounds
30 Seconds Each:
Bike (Increasing Intensity)
Inchworm to Push-ups
Straight Leg Sit-ups
Superman Hold

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Assisted Straddle Stretch: 1 Minute
Pike Stretch: 1 Minute
Puppy Pose: 1 Minute

Strength
Deadlift (Build to a moderate set of 6 reps )
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Bike

Up By 3’s Until Finish

010120 – Home Alone 2

January 1, 2020
010120 – Home Alone 2

Warm-up
Med Ball Musical Chairs

When out, bike 3:00

Metcon
Metcon (Time)
5 Rounds:
20 Air Squats
20 Burpees
20 Reverse Lunges
20 Sit-ups

123119 – Aleve

December 31, 2019
123119 – Aleve

Warm-up
GROUP WARMUP
6 Minutes For Quality With a Buddy
Buddy 1
Moderate Bike

Buddy 2
1 Round:
5 Push-up to Down Dogs
5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)
5 Barbell Strict Press

Switch Stations After Buddy Completes Full Round of 5-5-5

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child’s Pose
Wrist Stretch
Front Rack Stretch

Metcon
Metcon (Time)
For Time:
Buy-In: 50/35 Calorie Assault Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Assault Bike

123019 – Fight or Flight

December 30, 2019
123019 – Fight or Flight

Warm-up
GROUP WARMUP
2 Rounds
45 Seconds Squats to Medicine Ball
45 Seconds PVC Pass Throughs
45 Seconds Box Step-ups
45 Seconds PVC Overhead Squats
45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

BARRBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Medicine Ball Thoracic Opener
Barbell Ankle Stretch

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
Metcon
Metcon (Time)
*OPTIONAL*

15 Strict Handstand Push-ups
15 Strict Chest to Bar Pull-Ups

15-12-9:
Row Calories
Bike Calories

15 Strict Handstand Push-ups
15 Strict Toes to Bar

15-12-9:
Row Calories
Bike Calories

15 Strict Handstand Push-ups
15 Strict Pull-ups

15-12-9:
Bike Calories

122919 – Wet Suit

December 29, 2019
122919 – Wet Suit

Metcon
Metcon (Time)
5 Rounds:
21/15 Calorie Row
2 Rounds of “Strict Cindy”

1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

122819 – Perfect Bar

December 28, 2019
122819 – Perfect Bar

Warm-up
GROUP WARMUP
20 Seconds Each Stretch
Quad Stretch
Knee Hugs
Straight Leg Kicks
100 Meter Run (Easy)
Side Lunges
Cossack Squats
Air Squats
100 Meter Run (Moderate)
Active Spidermans
Active Samson
Inchworm to Push-up
100 Meter Run (Fast)

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch
Wrist Stretch
Barbell Assisted Straddle Stretch

Metcon
Metcon (Time)
Teams of 3
For Time:
120 Deadlifts (155/105)
600 Meter Run
90 Hang Power Cleans (155/105)
600 Meter Run
60 Push Jerks (155/105)
600 Meter Run

150/105 Calorie Assault Bike

60 Push Jerks (135/95)
600 Meter Run
90 Hang Power Cleans (135/95)
600 Meter Run
120 Deadlifts (135/95)
600 Meter Run

122719 – Water Weight

December 27, 2019
122719 – Water Weight

Warm-up
GROUP WARMUP
1 Minute
Easy Row
Active Samson
PVC Pass Throughs

45 Seconds
Moderate Row
Active Spidermans
PVC Overhead Squats

30 Seconds
Faster Row
Push-up to Down Dog
PVC Overhead Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pec Stretch on Wall
Child’s Pose on Box

Strength
Snatch Complex
15:00 To Build To A Heavy Squat Snatch + Overhead Squat
Metcon
Metcon (Time)
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

30:00 Time Cap

122619 – Punching Bag

December 26, 2019
122619 – Punching Bag

Warm-up
GROUP WARMUP
3 Rounds:
15 Lateral Hops
50′ Walking Lunge
100′ Bear Crawl

After Round 1: 1:00 Front Plank
After Round 2: 1:00 Right Side Plank
After Round 3: 1:00 Left Side Plank

MOBILITY
Pigeon Pose
Couch Stretch

Metcon
Metcon (AMRAP – Reps)
5 Rounds x AMRAP 3:
10 Slam Ball/Wreck Bag Over Shoulder
20 Double Unders
10 Slam Ball/Wreck Bag Reverse Lunges
20 Double Unders

Rest 1 Minute Between Rounds

122419 – Dopamine

December 24, 2019
122419 – Dopamine

Warm-up
GROUP WARMUP
Stretch
30 Seconds Walking Spidermans
30 Seconds Walking Samson
30 Seconds Air Squats

Run
30 Seconds Easy Shuttle Runs
30 Seconds Moderate Shuttle Runs
30 Seconds Faster Shuttle Runs

Row
30 Seconds Easy Row
30 Seconds Moderate Row
30 Seconds Faster Row

Bike
30 Seconds Easy Bike
30 Seconds Moderate Bike
30 Seconds Faster Bike

Metcon
Metcon (No Measure)
Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike

122319 – 12 Days Of CrossFit

December 23, 2019
122319 – 12 Days Of CrossFit

Warm-up
GROUP WARMUP
2 Minutes For Quality
6 Calorie Bike
6 Air Squats
6 AbMat Sit-ups

2 Minutes For Quality
6 Russian Kettlebell Swings
6 Reverse Lunges
6 Push-up to Down Dogs

2 Minutes For Quality
6 Alternating Box Step-ups
6 Knees to Chest
6 Frog Hops

2 Minutes For Quality
6 Romanian Deadlifts
6 Hang Power Cleans
6 Thrusters

Metcon
Metcon (Time)
For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Assault Bike
Metcon
Metcon (Weight)
*OPTIONAL*
Back Squat Waves

Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%

122219 – Ballroom

December 22, 2019
122219 – Ballroom

Strength
Back Squat (3 Sets of 5 Reps)
Metcon
Metcon (Time)
27-21-15-9:
Slam Balls (30/20)
Wallballs (20/14)

122119 – Mile High

December 21, 2019
122119 – Mile High

Warm-up
GROUP WARMUP
400 Meter Easy Jog
Then
40 Seconds
Active Spidermans
PVC Pass Throughs
Push-up to Down Dog
PVC Lat Stretch
Inchworm to Push-ups
PVC Power Snatch

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY
Child’s Pose: 1 Minute
Pigeon Pose + Lat Reach: 1 Minute Each Side

Metcon
Metcon (Time)
For Time:
800 Meter Run
50 Power Snatches (75/55)
800 Meter Run
5 Rope Climbs
800 Meter Run
50 Lateral Barbell Burpees

122019 – Blitzen

December 20, 2019
122019 – Blitzen

Warm-up
GROUP WARMUP
7-10 Minutes
Teams of 2:
5 Calorie Bike
50-ft. Walking Lunge with AbMat on Head
100-ft. Bear Crawl

Switch After Full Rounds
If AbMat Falls Off Head: 3 Sit-ups
Walking Lunge: 25-ft. Out & Back
Bear Crawl: 50-ft. Out & Back
Teams with the Most Rounds Win

MOBILITY
Pigeon Pose on Box: 1 Minute Each Side
Kettlebell Ankle Stretch on Box: 30 Seconds Each Side

Strength
Thruster (Build to a heavy single from the rack)
Metcon
Metcon (Time)
5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

15:00 Time Cap

121919 – Eighth Grade

December 19, 2019
121919 – Eighth Grade

Warm-up
GROUP WARMUP
7-10 Minutes
Teams of 2:
5 Calorie Bike
50-ft. Walking Lunge with AbMat on Head
100-ft. Bear Crawl

Switch After Full Rounds
If AbMat Falls Off Head: 3 Sit-ups
Walking Lunge: 25-ft. Out & Back
Bear Crawl: 50-ft. Out & Back
Teams with the Most Rounds Win

MOBILITY
Pigeon Pose on Box: 1 Minute Each Side
Kettlebell Ankle Stretch on Box: 30 Seconds Each Side

Metcon
Metcon (4 Rounds for reps)
Tabata:
Kettlebell Swings (53/35)
Assault Bike Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Assault Bike Calories

Complete all 8 rounds of one movement before moving onto the next

Metcon
Metcon (No Measure)
*OPTIONAL*

30:00 Bike

Every 3 Minutes (Starting @ 0:00):
5 Burpees
10 Wallballs (20/14)
15 Slamballs (30/20)

121819 – Happy Hour

December 18, 2019
121819 – Happy Hour

Warm-up
GROUP WARMUP:
30 Seconds
Active Samson
Active Spidermans
Inchworm to Push-Up
Alternating Bird Dogs
Front Plank
Shoulder Taps
Hollow Hold
Superman Hold
Side Plank (15 Second Each Side)
Barbell Bent Over Rows
Barbell Front Squat Hold
Barbell Overhead Hold

BARBELL WARMUP:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY:
Banded Hip Flexor Stretch
Banded Hamstring Stretch
Banded 3-Way Shoulder

Metcon
Metcon (Time)
3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

20:00 Time Cap

121719 – Castaway

December 17, 2019
121719 – Castaway

Warm-up
GROUP WARMUP
8 Minutes For Quality
200 Meter Row
10 PVC Pass Throughs
10 PVC Overhead Squats
5 PVC Sotts Press
5 PVC Liftoffs Click Here

COACH LED SNATCH WARMUP

MOBILITY
Barbell Thoracic Opener

Strength
Hang Power Snatch (Build to a heavy set of 3 reps)
Metcon
Metcon (Time)
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

15:00 Time Cap

Metcon (Time)
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

15:00 Time Cap

Metcon
Metcon (AMRAP – Reps)
*OPTIONAL*

Ascending Ladder for 7 Minutes:
1-2-3-4-5….
Strict Handstand Push-ups
Strict Ring Dip
Push-ups

Rest 3 Minutes

5 Minute Window:
2 Wall Walks
10 Weighted AbMat Sit-Ups

121619 – Wonderwall

December 16, 2019
121619 – Wonderwall

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Active Spidermans
Medicine Ball Deadlifts
Single Unders
Push-up to Down Dog
Air Squats to Medicine Ball
Single Unders
Inchworm to Push-ups
Medicine Ball Slams
Single Unders
Moutain Climbers
Medicine Ball Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)
Barbell Ankle Stretch: 1 Minute

Metcon
Metcon (Time)
For Time:
60 Double Unders
30 Burpees
60 Double Unders
30 Wallballs (20/14)
60 Double Unders
30 Deadlifts (225/155)
60 Double Unders
30 Wallballs (20/14)
60 Double Under
30 Burpees

25:00 Time Cap

Metcon
Metcon (Weight)
*OPTIONAL*
Set #1 – 6 Reps @ 74%
Set #2 – 4 Reps @ 80%
Set #3 – 2 Reps @ 86%

Rest 3 Minutes

Set #4 – 6 Reps @ 80%
Set #5 – 4 Reps @ 86%
Set #6 – 2 Reps @ 92%

Rest 3 Minutes

Set #7 – 6 Reps @ 86%
Set #8 – 4 Reps @ 92%
Set #9 – 2 Reps @ 98%

*PERCENTAGES BASED OFF 5RM BACK SQUAT*

Metcon
Metcon (No Measure)
*OPTIONAL*

3 Sets:
:20 Seconds Waiter Squat Hold (Each Side)
Max Strict Pull-ups
5 Tempo Romanian Deadlifts (5 Seconds Down)

121519 – Side Hustle

December 15, 2019
121519 – Side Hustle

Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Russian KB Swings (70/53)
300′ Single KB Farmer’s Carry (70/53)
400m Row

121419 – Powder Keg

December 14, 2019
121419 – Powder Keg

GROUP WARMUP:
400m Easy Jog

2 Rounds
20sec Front Plank
40sec Inchworm to Push-Up
20sec Hollow Hold
40sec Air Squats
20sec Superman Hold
40sec Active Spidermans

BARBELL WARMUP:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY:
90sec Pigeon Pose w/ Lat Reach

Clean & Jerk Complex
On the 2:30 x 6 Sets:
3-Position Power Clean
Pausing Split Jerk (Drop Barbell)
Power Clean
Split Jerk

Set 1: 50% of 1RM C&J
Set 2: 55% of 1RM C&J
Set 3: 60% of 1RM C&J
Sets 4-6: Build to a Heavy Complex

Metcon (AMRAP – Reps)
AMRAP 5:
600m Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
400m Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

200m Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

RX+: C2B Cindy, 155/105, 185/135, 225/155

121319 – Stairmaster

December 13, 2019
121319 – Stairmaster

GROUP WARMUP:
1 Minute
Easy Row
Active Samson
Reverse Lunges

45 Seconds
Moderate Row
Active Spidermans
Air Squats

30 Seconds
Faster Row
Push-up to Down Dog
Single DB Strict Press

MOBILITY:
DB Ankle Stretch
DB Goblet Squat Hold
Child’s Pose on Ball

Metcon (Time)
30-20-10:
Row Calories
Alternating DB Box Step-Ups (50/35)
Directly Into…
10-20-30:
Alternating DB Snatches (50/35)
Wall Balls (20/14)
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
*3 Seconds Down
*3 Seconds Bottom Pause
*3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

Metcon (No Measure)
*OPTIONAL*
3 Sets:
10 Glute Bridges
15sec Single Leg Glute Bridge Hold
30sec Front Rack Hold
45sec Plank Hold
Metcon (No Measure)
*OPTIONAL*
3 Sets:
10 Glute Bridges
15sec Single Leg Glute Bridge Hold
30sec Front Rack Hold
45sec Plank Hold
Metcon (No Measure)
*OPTIONAL*
Accumulate:
3:00 D-Ball Hold
2:00 Hollow Hold
1:00 Ring Dip Support

121219 – Body Slam

December 12, 2019
121219 – Body Slam

GROUP WARMUP:
Teams of 2:
AMRAP 8:
100m Slam Ball Throw
200′ Bear Crawl
30sec Synchro Front Plank

BARBELL WARMUP:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY:
Barbell Thoracic Opener

Metcon (Weight)
On the 4:00 x 5 Rounds:
25 AbMat Sit-Ups
15 Slam Balls (30/20)
5 Push Press
*Build in Weight on the Push Press*

121119 – Geico

December 11, 2019
121119 – Geico

GROUP WARMUP
3 Sets:
30sec Assault Bike
30sec Single Unders

40 Seconds:
Glute Bridges
Single Leg Glute Bridges
Glute Bridge Walkouts
Slow Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Ankle Stretch
Front Rack Stretch
Wrist Stretch

Front Squat (Heavy Set of 3)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Cal Assault Bike
15 Front Squats (155/105)
Metcon (Weight)
*OPTIONAL*
3 Sets:
7 Single Arm DB Bench Press (Each Side)
200′ Single Arm OH DB Carry (Change Every 50′)
Metcon (No Measure)
*OPTIONAL*
4 Giant Sets:
16 Weighted Sit-Ups
12 Romanian Deadlifts
8 Pausing Barbell Rows

Rest 2 Minutes Between Sets

121019 – Lead Foot

December 10, 2019
121019 – Lead Foot

Warm-up
GROUP WARMUP
30 Seconds Each
Active Spidermans
Side Plank
Mountain Climbers
Flutter Kicks
Frog Hops
Shoulder Taps

Rowling Game
3-5 Sets:

MOBILITY
Couch Stretch
Pec Stretch on Wall

Metcon
Metcon (3 Rounds for reps)
AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Metcon
Metcon (No Measure)
*OPTIONAL*
0:00-5:00
3 Deficit Strict Handstand Push-ups
:15 Second Hanging L-Sit

5:00-10:00
3 Deadstop Handstand Push-ups
6 Strict Toes to Bar

10:00-15:00
3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)
:15 Seconds Freestanding Handstand or Handstand Floater Practice

120919 – Power Move

December 9, 2019
120919 – Power Move

Warm-up
GROUP WARMUP
30 Seconds Each
PVC Pass Throughs
Active Samson
Box Facing Alternating Step-ups
PVC Overhead Squats
Inchworm to Push-up
Lateral Box Step-Ups
PVC Overhead Squats
Push-up to Down Dog
Box Facing Alternating Step-ups

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Pigeon Pose on Box
Child’s Pose on Box

Metcon
Metcon (Weight)
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%

Metcon (Weight)
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
6 Power Snatches (95/65)
9 Overhead Squats (95/65)
12 Box Jumps (24/20)

120819 – Walk The Walk

December 8, 2019
120819 – Walk The Walk

Metcon
Metcon (Time)
For Time:
75/55 Calorie Asault Bike
150′ Walking Lunge
75 AbMat Sit-ups
150′ Walking Lunge
75/55 Calorie Assault Bike

120719 – Hot And Heavy

December 7, 2019
120719 – Hot And Heavy

Metcon
Metcon (Weight)
On the 4:00 x 4 Sets:
30 Double Unders
5 Bar Muscle-ups
30 Double Unders
5 Push Jerks

*Start With 55-60% and Build

Metcon
Metcon (Time)
5 Rounds For Time:
15/12 Calorie Assault Bike
12 Toes to Bar
9 Power Cleans
6 Power Snatches

Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

25:00 Time Cap

Metcon
Metcon (Time)
Teams of 3
4 Rounds For Time:
75/60 Calorie Assault Bike
60 Toes to Bar
45 Power Cleans
30 Power Snatches

Round 1: 115/85
Round 2: 135/95
Round 3: 155/105
Round 4: 175/115

30:00 Time Cap

Metcon
Metcon (Time)
For Time:
1 Mile Run (Rest 5 Minutes)
800m Run (Rest 3 Minutes)
400m Run (Rest 2 Minutes)
800m Run (Rest 3 Minutes)
1 Mile Run
Metcon (Time)
For Time:
1 Mile Run (Rest 5 Minutes)
800m Run (Rest 3 Minutes)
400m Run (Rest 2 Minutes)
800m Run (Rest 3 Minutes)
1 Mile Run

120619 – Outside The Box

December 6, 2019
120619 – Outside The Box

Warm-up
GROUP WARMUP
200 Meter Run
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

MOBILITY
Banded Hamstring Stretch
Banded Cross Body Stretch

Strength
Tempo Pause Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Beginning at 60% of 1RM and building each set (Tempo/Pause > Weight)

Metcon
Metcon (AMRAP – Reps)
Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps

Box – 24″/20″

120519 – Mood Swing

December 5, 2019
120519 – Mood Swing

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Inchworm to Push-up
Moderate Bike
Glute Bridge Walkouts
Faster Bike
Hollow Hold

30 Seconds
Kettlebell Farmers Carry (30s Each Side)
Kettlebell Bent Over Rows (30s Each Side)
Kettlebell Overhead Carry (30s Each Side)
Kettlebell Stict Press (30s Each Side)
Kettlebell Deadlifts
Russian Kettlebell Swings

MOBILITY
Kettlebell Lat Smash
Child’s Pose on Kettlebell

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
21/15 Calorie Assault Bike
12 Kettlebell Swings (70/53)
2 Rope Climbs
Metcon
Metcon (Time)
*OPTIONAL*

3 Giant Sets:
5 Double Kettlebell Hang Cleans
100 Meter Double Kettlebell Front Rack Carry
20/15 Calorie Ski Erg
30 Banded Pull-Aparts

Rest 2 Minutes Between Sets

120419 – Low Tide

December 4, 2019
120419 – Low Tide

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Slow Air Squats
High Single Unders
Cossack Squats
Quick Single Unders
Glute Bridges
Double Taps
Single Leg Glute Bridges
Double Under Practice
Jumping Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Ankle Stretch

BRING SALLY UP (FLOWER)

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

Metcon
Metcon (No Measure)
*OPTIONAL*

0:00 – 6:00
:20 Second Wall-Facing Handstand Hold
2 Strict Ring Muscle-ups (Or Banded Strict)

6:00 – 12:00
1 Strict Chest to Bar Pull-up + 15′ Handstand Walk
2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk
3 Strict Chest to Bar Pull-ups + 15′ Handstand Walk

12:00 – 18:00
25 Double Unders
:15 Second L-Sit on Rings
5 Tempo Ring Rows

120319 – Little Dipper

December 3, 2019
120319 – Little Dipper

Warm-up
GROUP WARMUP
2 Rounds:
20 Seconds PVC Pass Throughs
40 Seconds Push-up to Down Dog
20 Seconds PVC Strict Press & Reach
40 Seconds Active Spidermans
20 Seconds PVC Push Press & Reach
40 Seconds Inchworm to Push-up
20 Seconds PVC Push Jerk & Reach
40 Seconds Mountain Climbers

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch
Wrist Stretch
Pec Stretch on Wall

Strength
Push Press (15:00 To Find Heavy Set Of 10 Reps)
Metcon
Metcon (Time)
For Time:
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

15:00 Time Cap

120219 – Flinstones

December 2, 2019
120219 – Flinstones

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Slow Air Squats
Medicine Ball Deadlifts
Moderate Bike
Active Samson
Medicine Ball Squats
Faster Bike
Active Spidermans
Medicine Ball Slams

Midline Med-Ball Madness

Metcon
Metcon (Weight)
Backsquat Waves:

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

*Percentages do not have to be 100% accurate, but try to build from about 70% for your starting weight of 1RM to 94% for an ending weight.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (70/50)

120119 – Shoulder Pads

December 1, 2019
120119 – Shoulder Pads

Strength
Shoulder Press (Build to a heavy set of 3 reps)
Metcon
Metcon (AMRAP – Reps)
Ascending Ladder for 8 Minutes:
3 Strict Presses (75/55)
100 Meter Run
6 Strict Presses (75/55)
100 Meter Run
9 Strict Presses (75/55)
100 Meter Run

113019 – Iron Lotus

November 30, 2019
113019 – Iron Lotus

Metcon
Metcon (Time)
Teams of 3
For Time:
800 Meter Team Run
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Run

30:00 Time Cap

Metcon
Metcon (Time)
For Time:
800 Meter Run
40/30 Calorie Row
30 Box Jump Overs (24/20)
30 Overhead Squats (95/65)
30 Hang Power Snatches (95/65)
30 Overhead Squats (95/65)
30 Box Jump Overs (24/20)
40/30 Calorie Row
800 Meter Run

30:00 Time Cap

Metcon
Metcon (Weight)
Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50 Double Unders
Minute 2: 3 Push Presses + 3 Push Jerks

*Start at 55% of Estimated 1RM Push Press and Build

112919 – Steam Roller

November 29, 2019
112919 – Steam Roller

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Front Plank
Inchworm to Push-ups
Moderate Bike
V-Ups
Glute Bridge Walkouts
Faster Bike
Mountain Climbers
Push-up to Down Dog

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Tempo Deadlift
15:00 To Build
*Tempo: 5 Seconds Up & Down
Metcon
Metcon (Time)
For Time:
25/18 Calorie Assault Bike, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Assault Bike, 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)

Metcon
Metcon (Time)
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats

*5 Reps Each Side

Strength
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

111719 – Power Wheels

November 27, 2019
111719 – Power Wheels

Warm-up
GROUP WARMUP
45 Seconds
Easy Bike
PVC Strict Press & Reach
PVC Straight Leg Swings
Moderate Bike
PVC Sotts Press
PVC Pass Throughs
Faster Bike
PVC Lift Offs
PVC Lat Stretch

MODIFIED BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Strength
3-Position Power Snatch
Athletes have 15:00 to build to a moderate 3-position power snatch
Metcon
Metcon (AMRAP – Reps)
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)

Metcon
Metcon (Time)
*OPTIONAL*

3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row

Strength
Bench Press (*OPTIONAL* Build to heavy set of 5 reps)
Metcon
Metcon (Time)
*OPTIONAL*

3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold

Rest 1:30 Between Sets

112619 – Snack Bar

November 26, 2019
112619 – Snack Bar

Warm-up
GROUP WARMUP
Buddy 1
Fish Game on Rower

Buddy 2
1 Minute: Shuttle Runs
1 Minute: Walking Spidermans
1 Minute: Walking Samson
1 Minute: Walking Inchworms

*Score is Combined Total of Fish Game Scores

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child’s Pose
Front Rack Stretch
Wrist Stretch

Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
10 Power Cleans (155,105)
500/400 Meter Row
10 Push Jerks (155,105)

*35:00 Time Cap

Metcon (Time)
3 Rounds:
400 Meter Run
10 Power Cleans (155,105)
500/400 Meter Row
10 Push Jerks (155,105)

*35:00 Time Cap

Metcon
Metcon (No Measure)
*OPTIONAL*
FOR PRACTICE:

0:00 – 5:00
Handstand Floater Practice

5:00 – 10:00
3 Strict Chest to Bar Pull-ups
3 Deadstop Strict Handstand Push-ups

10:00 – 15:00
5 Strict Toes to Bar
10 Pausing Hip Extensions

15:00 – 20:00
3 Inchworms
3 Pausing Ring Rows

Metcon
Metcon (Weight)
On the 2:00 x 5 Sets:
1 “3 Position Pause” Power Clean
1 Power Clean

1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position

Set 1: 57%
Set 2: 60%
Sets 3-5: 63%

112519 – Taco Bell

November 25, 2019
112519 – Taco Bell

Warm-up
2 Minutes For Quality:
10 Glute Bridges
10 Kettlebell Deadlifts

2 Minutes For Quality:
20 Single Unders
10 Russian Kettlebell Swings

2 Minues For Quality:
10 Single Leg Glute Bridges (5 Each Side)
10 Kettlebell Goblet Squats

*Performed with Light Kettlebell

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

Strength
Back Squat (5 RM)
Build to a heavy set of 5 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
9 AMRAP
35 Double Unders
25 Air Squats
15 KB Swings (53/35)
Metcon
Metcon (No Measure)
OPTIONAL CONDITIONING
3 Sets
14 Front Rack Back Lunges
21 Glute Bridges
* Rest 3 minutes between sets

112419 – Krabby Patty

November 24, 2019
112419 – Krabby Patty

Metcon
Metcon (Time)
For Time:
1k Row
30 Power Snatches (115/85)
1k Row

112319 – Smash Mouth

November 23, 2019
112319 – Smash Mouth

Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
21/15 Calorie Assault Bike
3 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Metcon (Time)
3 Rounds:
800 Meter Run
21/15 Calorie Assault Bike
3 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

112219 – Singled Out

November 22, 2019
112219 – Singled Out

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Medicine Ball Deadlifts
Box Step-ups
Moderate Row
Squat to Medicine Ball
Lateral Box Step-Overs
Faster Row
Medicine Ball Slams
Box Jump with Step Down

*All Performed To Lowest Box Setting

DUMBBELL WARMUP
Each Side With Lighter Weight:
5 Romanian Deadlifts
5 Russian Dumbbell Swings
5 Overhead Squats
5 Strict Press & Reach
5 Front Rack Reverse Lunges

MOBILITY
Dumbbell Ankle Stretch
Dumbbell Squat Hold
Child’s Pose on Box

Metcon
Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (30/24)
1 Minute STOH (75,55)
1 Minute Calorie Row
1 Minute Rest

112119 – Old MacDonald

November 21, 2019
112119 – Old MacDonald

Warm-up
GROUP WARMUP:
Pizza Tag
Metcon
Metcon (Time)
5 Rounds:
200 Meter Farmers Carry (53/35)
30 AbMat Sit-ups
10 KB Hang Cleans (53/35)

30:00 Time Cap
*Farmers Carry Must Be At Side, Alterrnate When Needed
*Alterrnating Hang Cleans

Metcon
Metcon (Time)
*OPTIONAL*

4 Rounds:
500 Meter Row
25 AbMat Sit-ups

Directly Into…

4 Rounds:
25/20 Calorie Assault Bike
15 Burpees

112019 – Double Jointed

November 20, 2019
112019 – Double Jointed

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
PVC Pass Throughs
PVC Straight Leg Swings
Single Unders
PVC Lat Stretch
PVC Overhead Squats
Single Unders
Narrower PVC Pass Throughs
Narrower PVC Overhead Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Pause Overhead Squat (15:00 To Build To A Heavy Pause OHS)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 AMRAP:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

111919 – Sea Horse

November 19, 2019
111919 – Sea Horse

Warm-up
GROUP WARMUP

400 Meter Easy Run

30 Seconds
Easy Bike
Easy Row
Active Spidermans
Moderate Bike
Moderate Row
Mountain Climbers
Faster Bike
Faster Row
Burpees

Metcon
Metcon (Time)
3 Rounds:
1,600 Meter Bike
800 Meter Row
400 Meter Run
20 Burpee Box Jump Overs (24/20)

45:00 Time Cap

Metcon
Metcon (Time)
*OPTIONAL*

Not For Time:
30 Wall Walks

THEN

4 Giant Sets:
10 Horizontal Ring Rows
:10-:20 Second Ring Support Hold

*Quality is key on this two part gymnastics workout.

111819 – Randy Savage

November 18, 2019
111819 – Randy Savage

Warm-up
GROUP WARMUP
30 Seconds
Active Samson
Hollow Hold
Push-up to Down Dog
Superman Hold
Inchworm to Push-ups
Straight Leg Sit-ups
Air Squats
V-Ups

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Couch Stretch
Wrist Stretch
Front Rack Stretch

Metcon
Metcon (Weight)
Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Take 3-5 Sets to Build to Opening Weight
*Increase Each Round

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

Metcon
Metcon (Time)
*OPTIONAL*

3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200′ Single Kettlebell Farmers Carry (change at 100′)

Metcon
Metcon (Time)
*OPTIONAL*

3 Giant Sets:
10 Dumbbell Bench Press
25 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
25 AbMat Sit-ups

Rest 2 Minutes Between Sets

111719 – Lynne-sanity

November 17, 2019
111719 – Lynne-sanity

Metcon
Metcon (AMRAP – Reps)
5 Rounds:
Max Bodweight Bench Press
Max Strict Pull-ups
400 Meter Run

111619 – 4th Down

November 16, 2019
111619 – 4th Down

Metcon
Metcon (AMRAP – Reps)
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

111519 – Power Bar

November 15, 2019
111519 – Power Bar

Warm-up
GROUP WARMUP
30 Seconds
Push-up to Down Dog
Front Plank
Active Samson
Air Squats
Spiderman
Hamstring stretch
Alternating Bird Dogs
Active Samson
Paused Air Squats
Inchworm to Push-up
Shoulder Taps
Active Samson
Tempo Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch: 1 Minute
Chest Stretch: 45 Seconds Each Side
Wrist Stretch: 30 Seconds

Strength
Power Clean Complex
15:00 To Build To Heavy Complex: 1 Hang Power Clean + 1 Power Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

111419 – Climbing Annie

November 14, 2019
111419 – Climbing Annie

Warm-up
Warmup Triathlon
Split into even teams
Athletes will start by completing:
5 V-ups
10 Second Dead Hang From Pull-up Bar
15 Single Unders

When they finish the single unders, they will throw a light ball at a wall ball target from about 10 feet away. If they miss the target, they have to complete 3 burpees before getting back to the v-ups. If they hit the target, they can get right back into their V-ups.

MOBILITY
Couch Stretch: 1 Minute Eeach Side

Metcon
Metcon (Time)
10-20-30-40-50:
Double Unders
AbMat Sit-ups

After Each Set:
Rope Climbs (1-2-3-4-5)

111319 – Step Aerobics

November 13, 2019
111319 – Step Aerobics

Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Glute Bridges
Lateral Box Step-ups 30″
40 Seconds
Moderate Bike
Single Leg Glute Bridges
Box Facing Step-ups 20″
30 Seconds
Faster Bike
Glute Bridge Walkouts
Slow Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Back Squat Complex
15:00 To Build To Heavy Complex: 1 Paused Back Squat (3 Second Hold) + 1 Back Squat
Metcon
Metcon (Time)
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24″/20″)
10 Squat Cleans (135/95)

Dumbbell: 50/35

111219 – Piggy Back

November 12, 2019
111219 – Piggy Back

Warm-up
GROUP WARMUP
High Knee
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Sitting Arm Swings
Standing Arms Swings
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
50′ Fast Feet
10 Shuttle Runs (25′)

MOBILITY
Pigeon Pose: 1 Minute Each Side
Child’s Pose: 1 Minute

Metcon
Metcon (Time)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 25′ Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

111119 – Jack

November 11, 2019
111119 – Jack

Warm-up
GROUP WARMUP
30 Seconds
Jumping Jacks
Kettlebell Deadlifts
Single Arm Kettlebell Strict Press
Box Step-ups
Russian Kettlebell Swings
Barbell Strict Press & Reach
Box Jumps
American Kettlebell Swings
Barbell Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Metcon

111019 – Sunday Scaries

November 10, 2019
111019 – Sunday Scaries

Metcon
Metcon (Time)
3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
30/21 Calorie Assault Bike
400 Meter Row

110919 – Bermuda Triangle

November 9, 2019
110919 – Bermuda Triangle

Metcon
Metcon (AMRAP – Rounds)
Teams of 3
AMRAP 25:
200 Meter Run
7 Burpees
7 Deadlifts (205/145)

*Next Athlete Begins Round When Runner Returns
*Only Complete Rounds Count

CrossFit Open 20.5

November 8, 2019
CrossFit Open 20.5

Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:

40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

110719 – Goat Day

November 7, 2019
110719 – Goat Day

Warm-up
Partner Rowling 2,000 M
Metcon
Metcon (No Measure)
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
Metcon
Metcon (No Measure)
*Option 2*
*Low Intensity*Not for Time*

15-12-9
Row Calories
Assault Bike Calories

Into..

4 Rounds:
4 Wall Squats
8 Alternating Spidermans
12 Russian Kettlebell Swings (moderate load)

Into…

4 Rounds:
4 Strict Pull-Ups
8 Air Squats
12 AbMat Sit-Ups

Into…

15-12-9
Row Calories
Assault Bike Calories

110619 – My Fitness Pal

November 6, 2019
110619 – My Fitness Pal

Warm-up
GROUP WARMUP
40 Seconds
Double Under Practice
Down Dog
Easy Bike
Double Under Practice
Up Dog
Moderate Bike
Double Under Practice
Active Dive-bombers
Faster Bike

*Partners Rotating Through 3 Stations

MOBILITY
Couch Stretch: 1 Minute Each
Calf Stretch on Post: 30 Seconds Each

Metcon
Metcon (Calories)
Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest

*Score is Total Bike Calories

110519 – High Noon

November 5, 2019
110519 – High Noon

Warm-up
GROUP WARMUP
30 Seconds
PVC Pass Throughs
Push-up to Down Dog
Push-up Plank Hold
PVC Hang Power Snatches
Push-up to Down Dog
Alternating Bird Dogs
PVC Power Snatches
Push-up to Down Dog
Shoulder Taps

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
3-Way Shoulder: 30 Seconds Each Position

Strength
Overhead Squat (EMOM 1-5 1 Paused OHS + 1 OHS, Min 6-10 1 OHS)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups

110419 – Open Concept

November 4, 2019
110419 – Open Concept

Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Row

110319 – Supple Sunday

November 3, 2019
110319 – Supple Sunday

Mobility
UPPER
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
LOWER
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
Metcon
Metcon (5 Rounds for time)
On the 2:00 x 5 Sets:
9 Overhead Squats (115/85)
6 CTB Pull-Ups
1-3 Bar Muscle-Ups

Take OHS barbell from the floor.

110219 – Tippy Toes

November 2, 2019
110219 – Tippy Toes

Metcon
Metcon (Time)
For Time:
200 Meter Run, 21 CTB Pull-Ups, 21 Burpees
200 Meter Run, 21 Calorie Row
200 Meter Run, 15 CTB Pull-Ups, 15 Burpees
200 Meter Run, 15 Calorie Row
200 Meter Run, 9 CTB Pull-Ups, 9 Burpees
200 Meter Run, 9 Calorie Row
Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Metcon
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Metcon
Crossfit Games Open 20.4 Masters (55+) (Time)
For time:

30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Metcon
Crossfit Games Open 20.4 Masters Scaled (55+) (Time)
For time:

30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

110119 – 20.4

November 1, 2019
110119 – 20.4

Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Metcon
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Metcon
Crossfit Games Open 20.4 Masters (55+) (Time)
For time:

30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Metcon
Crossfit Games Open 20.4 Masters Scaled (55+) (Time)
For time:

30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

103119 – Goat Day

October 31, 2019
103119 – Goat Day

Warm-up
GROUP WARMUP
Partner Rowling
2000 meters for time split between two partners.

THEN:

30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Metcon
Metcon (No Measure)
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

103019 – Tri Sprint Intervals V2

October 30, 2019
103019 – Tri Sprint Intervals V2

Warm-up
GROUP WARMUP
30 Seconds
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Walking Samson
Easy-Moderate
Straight Leg Kicks
Side Lunges
Walking Spidermans
Moderate Shuttle Runs
Cradle Stretch
Inchworm to Push-ups
High Skips
Moderate-Fast Shuttle Runs
Side Shuffles
High Knees
Butt Kickers
Metcon
Metcon (5 Rounds for calories)
5 Rounds:
AMRAP 4:
30 Shuttle Runs (25’)
20/15 Calorie Assault Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

102919 – Bruiser

October 29, 2019
102919 – Bruiser

Warm-up
GROUP WARMUP
30 Seconds
Push-up to Down Dog
Slow Air Squats
Plate Hops
Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise
Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Banded Hamstring Stretch
Banded Lat Stretch

Strength
Push Jerk (3 Reps every 2:00 for 5 sets. Beginning at 60% )
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
Metcon
Metcon (No Measure)
*OPTIONAL*

3 Rounds:
3:00 Recovery Bike*
Between sets, 20 GHD Sit-Ups.

In every 3:00 interval, the aim is to gradually increase our speed.
Minute 1 – Light Pace
Minute 2 – Moderate Pace
Minute 3 – Moderate/Fast Pace

In the entire duration, we are holding a recovery pace, but we are moving from “conversational” to a relatively challenging pace in the final minute. No rest between rounds – we’ll get right back on the bike.

102719 – Crunchin’ Numbers

October 27, 2019
102719 – Crunchin’ Numbers

Metcon
Metcon (Time)
4 Rounds:
30/21 Calorie Bike
30 Slamballs (30/20)
30 AbMat Sit-ups

102819 – 9 Volt

October 28, 2019
102819 – 9 Volt

Warm-up
GROUP WARMUP
30 Seconds
Kettlebell Toe Touches
Active Spidermans
Low Alternating Box Step-ups
Kettlebell Deadlifts
Walkout to Pushup
Lateral Box Step-ups
Kettlebell Ankle Stretch
Active Spidermans
Seated Hamstring Stretch
Alternating Box Step-ups
Metcon
Metcon (AMRAP – Reps)
AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
….
Increase By (2) Reps Until the Finish

CF Open 20.3

October 25, 2019
CF Open 20.3

Metcon
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl

Time cap: 9 minutes

102419 – Goat Day

October 24, 2019
102419 – Goat Day

Warm-up
GROUP WARMUP
Buddy Relay
AMRAP 10:
5 Push-ups
10 Air Squats
100 Meters of “Rowling”

*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete 25′ shuttle runs as penalty before other partner can begin their round. Switch after completing full rounds.

Metcon
Metcon (No Measure)
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

102319 – Jack in the Box

October 23, 2019
102319 – Jack in the Box

Warm-up
GROUP WARMUP
40 Seconds
Easy Row or Bike
Active Divebombers
Alternating Box Step-ups
Moderate Row or Bike
Active Samson
Air Squats
Faster Row or Bike
Glute Bridge Walkouts
Metcon
Metcon (Time)
For Time:
1000 Meter Row
75/50 Calorie Erg Bike
10 Bar Muscle-Ups
40 Dumbbell Box Step-Ups (50/35# to 24″/20″)
10 Bar Muscle-Ups
75/50 Calorie Erg Bike
1000 Meter Row

102219 – BlooDThirsty

October 22, 2019
102219 – BlooDThirsty

Warm-up
GROUP WARMUP
30 Seconds
Ichworm to Push-ups
Active Spidermans
Mountain Climbers
Alternating Bird Dogs
Slow Burpees
Glute Bridges
Single Leg Glute Bridges

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Wrist Stretch
Front Rack Stretch

Metcon
Metcon (Weight)
On the 2:00 x 5 Sets:
3 Hang Power Cleans

Spend 5:00 warming up and building to 65% of estimated 1 RM Power Clean

Set #1 – 65% of estimated 1RM Power Clean
Set #2 – 70%
Sets #3+4+5 – Build to a moderately heavy set of 3 for the day.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12/9 Calorie Assault Bike
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 HSPU

102119 – Open Road

October 21, 2019
102119 – Open Road

Warm-up
GROUP WARMUP
3 Rounds:
40 Seconds Push-up to Down Dog
40 Seconds Slow Air Squats
40 Seconds Hold Variations

Holds:
Round 1: Front Plank
Round 2: Hollow Hold
Round 3: Arch Hold

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (50’s/35’s)

102019 – Latitude

October 20, 2019
102019 – Latitude

Metcon
Metcon (AMRAP – Reps)
4 Rounds:
1 Minute Strict Pull-ups
1 Minute Wreck Bag Reverse Lunges
1 Minute Calorie Row
1 Minute Rest
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Metcon
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

101919 – 20.2

October 19, 2019
101919 – 20.2

Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Metcon
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

Metcon
Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb/20-lb dumbbells

Metcon
Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 sit-ups
24 single-unders

20-lb/ 15-lb dumbbells

101819 -20.2

October 18, 2019
101819 -20.2

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Hollow Hold
DB Front Squat
Single Unders
Arch Hold
DB Push Press
Single Unders
DB Thrusters

MOBILITY
Barbell Straddle Stretch: (Middle-Right-Left)
Couch Stretch
Chest Stretch

Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Metcon
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

Metcon
Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb/20-lb dumbbells

Metcon
Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 sit-ups
24 single-unders

20-lb/ 15-lb dumbbells

101719 – Goat Day

October 17, 2019
101719 – Goat Day

Warm-up
GROUP WARMUP
1 Round of the Fish Game on Rower

3 Rounds:
30 Second Active Samson
30 Seconds Active Spidermans
30 Second Air Squats

1 Round of the Fish Game on Rower

Metcon
Metcon (No Measure)
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

101619 – Bam Bam

October 16, 2019
101619 – Bam Bam

Warm-up
GROUP WARMUP
3 Stations:
1 Minute Easy Bike
1 Minute Active Spidermans
1 Minute Slamball Ball Foot Taps
1 Minute Moderate Bike
1 Minute Active Samson
1 Minute Air Squat
1 Minute Slamball Deadlifts
1 Minute Faster Bike
1 Minute Push-up to Down Dog
1 Minute Slamball Strict Press

MOBILITY
Slamball Squat Hold
Child’s Pose on Slamball
Pigeon Pose

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
10/7 Calorie Assault Bike
10 Slamballs (30/20)
10 Shuttle Runs (10 Meters)

101519 – Child’s Play

October 15, 2019
101519 – Child’s Play

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Inchworm to Push-up
Glute Bridges
Single Unders
Active Spidermans
Single Leg Glute Bridges
Single Unders
Air Squats
Glute Bridge Walkouts

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Ankle Stretch

Strength
Box Squat (15:00 to complete 7 sets of 3 reps increasing)
Metcon
Metcon (Time)
3 Rounds:
10 Deadlifts (205/145)
15 Dumbell Front Squats (50’s/35’s)
50 Double-Unders
Metcon
Metcon (Calories)
*OPTIONAL*

5 Rounds
1:00 – Light Pace
:40s – Moderate Pace
:20s – Fast Pace

This is a 10:00 piece in total, where we have 5 x 2:00 sections. It runs continuously

101419 – Point Break

October 14, 2019
101419 – Point Break

Warm-up
GROUP WARMUP
30 Seconds
Mountain Climbers
Active Spidermans
Romanian Deadlfits
Mountain Climbers
Active Spidermans
Strict Press
Mountain Climbers
Active Spidermans
Pausing Front Squats

*Athletes completing “Point Break” will use 1 light dumbbell for this warmup and hold both in their hands bells for all 3 movements. Athletes doing “20.1” will use a barbell.

1 Minute
Barbell / Dumbbell Overhead Hold
Side Plank

*Barbell athletes can hold overhead in snatch grip or jerk grip, whatever they are using in the workout. The focus here is keeping a tight midline when the weight is overhead. “

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Pull Ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

RX +
5 Chest to Bar Pull Ups
10 Single Dumbbell Hang Clean and Jerks (70/45)
15 GHD Sit-ups

*Keep in mind when choosing between Scaling, RX and RX+, You should be able to complete all reps unbroken

Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Metcon
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

101319 – 20.1

October 13, 2019
101319 – 20.1

Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Metcon
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

101219 – 20.1

October 12, 2019
101219 – 20.1

Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Metcon
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

101119 – 20.1

October 11, 2019
101119 – 20.1

Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Metcon
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

101019 – Goat Day

October 10, 2019
101019 – Goat Day

Warm-up
GROUP WARMUP
Partner Rowling

30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

GROUP WARMUP
Partner Rowling

30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Metcon
Metcon (No Measure)
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

*Athlete chooses movements they want to work on
We will see “Goat Day” for the next 5 weeks on Thursday.

100919 – WOW Air

October 9, 2019
100919 – WOW Air

Warm-up
GROUP WARMUP
3 Rounds
Minute 1: 45 Seconds Easy Row
Minute 2: 45 Seconds Banded Drills
Minute 3: 45 Seconds Active Spiderman

45 Seconds of Work + 15 Seconds For Transition to Next Station

BANDED DRILLS
Round 1: Air Squats
Round 2: Glute Bridges
Round 3: Glute Bridge Walkouts

MOBILITY
Couch Stretch: :90 Each Side

Metcon
Metcon (Time)
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 M Run

30:00 Time Cap

Metcon
Metcon (No Measure)
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Bike

100819 – Detention

October 8, 2019
100819 – Detention

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Push-up to Down Dog
Single Unders
Inchworm to Push-up
Single Unders
Active Divebombers

BARBELL WARMUP
30 Seconds
Good Mornings
Strict Press & Reach
Romanian Deadlifts
Strict Press & Reach
Deadlifts
Strict Press & Reach

Strength
Deadlift (15 Min to build to a heavy set of 5 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
6 Deadlifts (225/155)
9 Handstand Pushups
30 Double Unders

100719 – Rugrats

October 7, 2019
100719 – Rugrats

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Spidermans
Moderate Bike
Active Samson
Faster Bike
Slow Air Squats

30 Seconds
Dumbbell Romanian Deadlifts
Wall Sit
Dumbbell Front Rack Reverse Lunges
Front Plank
Dummbell Pausing Front Squats
Mountain Climbers

MOBILITY
Pigeon Pose on Box
Dumbbell Ankle Stretch

Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike
Metcon
Metcon (No Measure)
*OPTIONAL
BACK SQUAT
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

Rest as Needed Between Sets

100619 – Watered Down

October 6, 2019
100619 – Watered Down

Metcon
Metcon (Time)
5 Rounds:
1000-800-600-400-200 Meter Row
100 Meter Farmers Carry (70’s/50’s)
100′ Walking Lunge

100519 – Adderall

October 5, 2019
100519 – Adderall

Metcon
Metcon (AMRAP – Reps)
0:00 – 10:00

1 Mile Run

Max Clean and Jerks (135/95)


10:00 – 13:00

Rest


13:00 – 20:00

800 Meter Run

Max Power Snatches (115/80)


20:00 – 23:00

Rest


23:00 – 27:00

400 Meter Run

Max Thrusters (95/65)

100419 – BFF

October 4, 2019
100419 – BFF

Warm-up
GROUP WARMUP
30 Seconds
Active Spidermans
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Push Press
Inchworm to Push-up
Medicine Ball Slams
Med Ball Russian Twists

MOBILITY
Pigeon Pose + Lat Reach
Child’s Pose on Kettlebell

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 20:
50 Wallballs (20/14)
40 Kettlebell Swings (53/35)
30/24 Calorie Row
20 Kettlebell Clean and Jerks (53/35)

Underbelly

October 3, 2019
Underbelly

Warm-up
30 Seconds
Easy Single Unders
Glute Bridges
Front Plank

High Single Unders
Single Leg Glute Bridges
Side Planks

2 Rounds
1min Wall Sit
30sec Slow Air Squats

MOBILITY
1min Couch Stretch Each Side

Back Squat (3 sets of 6)
Metcon (Time)
50-35-20:
Double Unders
AbMat Sit-Ups

Directly into…

50-35-20:
Double Unders
Air Squats

100219 – Miracle Grow

October 2, 2019
100219 – Miracle Grow

Warm-up
GROUP WARMUP
7 Minutes For Quality
Buddy 1:
Easy Bike

Buddy 2:
100 Meter Run
100′ Bear Crawl
50′ Crab Walk

Switch Stations When Athlete Finishes the Run/Crawl/Walk

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Thoracic Opener

Strength
Shoulder Press
Metcon
Metcon (Time)
5 Rounds:
200 Meter Run
12/9 Calorie Assault Bike
9 Push Press (95/65)

20:00 Time Cap

100119 – Ecod

October 1, 2019
100119 – Ecod

Warm-up
GROUP WARMUP
1 MInute
Easy Row
Lateral Box Step-ups
30 Seconds Each
Barbell Good Mornings
Elbow Rotations
Back Squats
45 Seconds
Moderate Row
Box Facing Step-ups
30 Seconds Each
Romanian Deadlifts
Hang Muscle Cleans
Front Squats
30 Seconds
Fast Row
Box Jumps

MOBILITY
Front Rack Stretch
Wrist Stretch
Drop Ankle Stretch

Metcon
Metcon (3 Rounds for reps)
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row

Rest 4 Minutes Between Rounds

Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

093019 – Snake Bite

September 30, 2019
093019 – Snake Bite

Warm-up
GROUP WARMUP
30 Seconds
PVC Pass Throughs
Hollow Hold
PVC Overhead Squats
Arch Hold
PVC Sotts Press
Hollow Hold
PVC Snatch Balances
Arch Hold
PVC Squat Snatches

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Strength
Squat Snatch
Metcon
Metcon (Time)
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

20:00 Time Cap

092919 – Pump It Up

September 29, 2019
092919 – Pump It Up

Metcon
Metcon (Time)
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Assault Bike

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)

092819 – Kelly

September 28, 2019
092819 – Kelly

Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

092719 – Gut Feeling

September 27, 2019
092719 – Gut Feeling

Warm-up
GROUP WARMUP
30 Seconds
Hollow Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
Superman Hold
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers
PVC V-Ups
PVC Pass Throughs
Inchworm to Push-up
Mountain Climbers

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Couch Stretch: 90 Seconds Each Side

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
12 Hang Power Cleans (155/105)
21 Lateral Barbell Burpees
12 Push Jerks (155/105)
21 Toes to Bar

092619 – Double Dare

September 26, 2019
092619 – Double Dare

Warm-up
GROUP WARMUP
60 Seconds
Easy Bike
Single Unders
Glute Bridges
45 Seconds
Moderate Bike
High Single Unders
Single Leg Glute Bridges (Alternating)
30 Seconds
Fast Bike
Fast Single Unders
Glute Bridge Walkouts

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Weight)
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

092519 – Workaholic

September 25, 2019
092519 – Workaholic

Warm-up
GROUP WARMUP
6 Minutes For Quality:
Buddy 1
1 Round:
5 Ring Rows
10 Kettlebell Goblet Squats
15 Sit-ups

Buddy 2
Easy Row

*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Kettlebell Ankle Stretch
Front Rack Stretch
Wrist Stretch

Metcon
Metcon (Time)
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

092419 – Surfer On Acid

September 24, 2019
092419 – Surfer On Acid

Warm-up
GROUP WARMUP
100 Meter Run
30 Seconds Active Spidermans
30 Seconds Active Divebombers

100 Meter Run
30 Second Front Plank
30 Second Superman Hold

100 Meter Run
30 Second Right Side Plank
30 Second Left Side Plank

100 Meter Run
30 Second Right Side Dumbbell Overhead Hold
30 Second Left Side Dumbbell Overhead Hold

DUMBBELL WARMUP
Each Side With Single Light Dumbbell:
5 Deadlifts
5 Russian Dumbbell Swings
5 Hang Power Cleans
5 Front Squats
5 Strict Press & Reach

Metcon
Metcon (AMRAP – Rounds)
15:00 AMRAP
10 GHD
25′ Handstand Walk

Scaling options:
Sit Ups
50′ Bear Crawl

Class will form 2 Lines behind the GHD Machine. Once one athletes complete their turn, the next athlete can begin once they run back and tag hands

Metcon
Metcon (Time)
3 Rounds For Time:
400 Meter Run
21 Burpees

20:00 Time Cap

092319 – Bartender

September 23, 2019
092319 – Bartender

Warm-up
GROUP WARMUP
60 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
40 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats
20 Seconds
Push-up to Down Dog
Active Samson
PVC Overhead Squats

BARRBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses (From Back)
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts

MOBILITY
PVC Pass Throughs
PVC Lat Stretch
PVC Sotts Press

Metcon
Metcon (Weight)
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Metcon
Metcon (Time)
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

092119 – Mighty Ducks

September 21, 2019
092119 – Mighty Ducks

Metcon
Metcon (Time)
Teams of 3
For Time:
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

092019 – Air Conditioning

September 20, 2019
092019 – Air Conditioning

Warm-up
GROUP WARMUP
45 Seconds Spiderman
45 Seconds Hamstring Stretch (Standing Straight Leg)
45 Seconds Slow Air Squats
30 Seconds Spiderman
30 Seconds Hamstring Stretch (Seated Straight Leg)
30 seconds Slow Air Squats
15 Seconds Spiderman
15 Seconds Hamstring Stretch (Legs out: Left, Right, Center)
15 Seconds Slow Air Squats

PARTNER ROWLING
1000 meters for time split between two partners with 8:00 Cap

MOBILITY
Dumbbell Ankle Stretch
Dumbbell Squat Hold

Metcon
Metcon (Time)
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

091919 – Sleeping Bag

September 19, 2019
091919 – Sleeping Bag

Warm-up
GROUP WARMUP
With a Partner
3 Minutes:
Buddy 1: 1:30 Banded Lat Stretch (45 Each Side)
Buddy 2: 1:30 Active Divebombers

Switch Stations at the 1:30 Mark

3 Minutes:
Buddy 1: AbMat Sit-ups
Buddy 2: 10 Shuttle Runs

Switch Stations When Buddy is Done With Shuttle Runs

3 Minutes:
Buddy 1: Hollow Hold
Buddy 2: 20 Lateral Hops Over DB

Switch Stations When Buddy is Done With Hops

Skill
Tabata Hollow
THEN
Tabata Arch
Metcon
Metcon (Time)
4 Rounds:
15 Strict Pull-ups
20 Shuttle Runs
30 AbMat Sit-ups
500′ Farmers Carry

Shuttle Runs – 25′ before turning
Farmers Carry – 50′ before turning (35s/50s)

Warm-up

091819 – Bar Crawl

September 18, 2019
091819 – Bar Crawl

Warm-up
GROUP WARMUP
30 Seconds Push-up to Down Dog
30 Seconds Front Plank
1 Minute Chest Stretch on Wall
30 Seconds Air Squats
30 Seconds Glute Bridges
1 Minute Front Rack Stretch
30 Seconds Inchworm to Push-up
30 Seconds Alternating Bird Dogs
1 Minute Barbell Straddle Stretch

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

091719 – Fuller Circle

September 17, 2019
091719 – Fuller Circle

Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Easy Single Unders
Easy Row
45 Seconds
Moderate Bike
Quick Single Unders
Moderate Row
30 Seconds
Faster Bike
High Single Unders
Faster Row

MOBILITY
Pigeon Pose
Calf Stretch on Post

Metcon
Metcon (Time)
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

30:00 Time Cap

Metcon
Metcon (Time)
*OPTIONAL*
Quality > Time
3 Rounds:
25 GHD Sit-ups
10 Dumbbell Bent Over Rows (Each Side)

091619 – Master Splinter

September 16, 2019
091619 – Master Splinter

Warm-up
GROUP WARMUP
20 Seconds
Knee to Chest
Straight Leg Kicks
Active Samson
Active Spidermans
Slow Air Squats
Box Step-ups (Facing Box)
Lateral Box Step-ups (Right)
Lateral Box Step-ups (Left)
Side Shuffle (Right)
Side Shuffle (Left)
Bear Crawl
High Knees
Butt Kickers
Skip For Height
Skip For Distance
200 Meter Outside Run

Alternate Between 20 Seconds of Jogging Around Boxes & 20 Seconds of Stretching

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Couch Stretch
Child’s Pose on Box
Wrist Stretch

Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

20:00 Time Cap

Metcon
Metcon (AMRAP – Reps)
*OPTIONAL* and encouraged

In a 1:30 Window:
9 Power Cleans (115/85)
9 Front Squats (115/85)
9 Push Jerks (115/85)
Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:
7 Power Cleans (135/95)
7 Front Squats (135/95)
7 Push Jerks (135/95)
Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:
5 Power Cleans (155/105)
5 Front Squats (155/105)
5 Push Jerks (155/105)
Time Remaining: Max Ring Muscle-ups

Rest :30 Seconds

In a 1:30 Window:
3 Power Cleans (185/135)
3 Front Squats (185/135)
3 Push Jerks (185/135)
Time Remaining: Max Ring Muscle-ups

091519 – Supple Sunday

September 15, 2019
091519 – Supple Sunday

Warm-up
Supple Sunday:
Whether it be upon rising, before bed, or anywhere in between, working these will make a significant difference in our recovery, performance, and longevity.

UPPER BODY MOBILITY

1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute Each Side
3. Wrist Stretches: 1 Minute

LOWER BODY MOBILITY

1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Metcon
Metcon (Calories)
On the 4:00 for 5 Rounds
6 Handstand Push-Ups
9 Box Jump Overs
12 Hang Clean & Jerks

Calorie Row in Remaining Time

091419 – Thumb War

September 14, 2019
091419 – Thumb War

Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Assault Bike Calories
1 Minute Rest

091319 – Tummy Time

September 13, 2019
091319 – Tummy Time

Warm-up
GROUP WARMUP
1 Minute
Sit-ups
Single Leg Glute Bridges (30s Each Side)
Active Divebombers

45 Seconds
Hollow Hold
Glute Bridges (Both Legs)
Active Samson

30 Seconds
Superman Hold
Side Plank (30s Each Side)
Push-up to Down Dog

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Banded Lat Stretch:
1 Minute Each Side

Banded Hip Flexor Stretch:
1 Minute Each Side

Metcon
Metcon (Time)
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

25:00 Time Cap

Metcon
Metcon (No Measure)
*OPTIONAL*

With a 10:00 Running Clock…
Practice Sets:
21 Banded Good Mornings
25-50′ Handstand Walk

SUBSTITUTIONS
1 Minute of Practice
1 Minute of Handstand Weight Shifting
1 Minute of Box Shoulder Taps

091219 – Family Feud

September 12, 2019
091219 – Family Feud

Warm-up
GROUP WARMUP
Line Drills
200 Meter Run
High Knee
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 (AMRAP – Rounds and Reps)
Class Divides Into 2 Teams:
AMRAP 25:
50 Meter Sled Drag (90 + Sled)
100 Meter Weighted Run (1/4 BW)
200 Meter Run

091119 – Always Remembered

September 11, 2019
091119 – Always Remembered

Warm-up
GROUP WARMUP
Buddy 1:
Increasing Intensity Each Minute:
3 Minute Row

Buddy 2:
3 Minutes For Quality:
3 Inchworms
5 Barbell Rows or Ring Rows
10 Air Squats

Switch stations at 3 minutes

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press + Reach
5 Romanian Deadlifts
5 Front Squats

Metcon (Time)
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row

There is no cap today
Sub rope climbs with Ring or Bar Muscle Ups if short on space for RX (note it in athlete notes)

Metcon

091019 – Road Trip

September 10, 2019
091019 – Road Trip

Warm-up
GROUP WARMUP
Team Relay:
AMRAP 7:
15 Plate Hops
25′ Plate Overhead Walking Lunge
5 Burpees to Plate
25′ Plate Overhead Walking Lunge

Divide athletes in teams of 2-3, with one athlete working at a time. Men use one 15# plate and Women use one 10# plate.

MOBILITY
Kettlebell Calf Smash:
1 Minute Each Side

Metcon
Metcon (Time)
5 Rounds:
15 Kettlebell Swing (70/53)
400 Meter Run
40 Double Unders

30:00 Time Cap

Metcon
Metcon (AMRAP – Reps)
*OPTIONAL*
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups

Continue to add (1) rep to each movement until the cap is reached

090919 – Hot Mess

September 9, 2019
090919 – Hot Mess

Warm-up
Strength
GROUP WARMUP
Alternating Stations With a Buddy:

1 Minute Bike
30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats

1 Minute Bike
30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats

1 Minute Bike
30 Seconds PVC Lift Offs + 30 Seconds PVC Overhead Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY
Partner 1:
Barbell Thoracic Opener
Partner 2:
Barbell Ankle Stretch

Overhead Squat (15:00 To Build To Heavy)
Metcon
Metcon (Time)
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike
Metcon
Metcon (No Measure)
*OPTIONAL*

3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions

090819 – T-Rex

September 8, 2019
090819 – T-Rex

Metcon
Metcon (No Measure)
On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks

Build in Barbell Weight

090719 – Dead & Company

September 7, 2019
090719 – Dead & Company

Metcon
Metcon (Time)
For Time:
Buy-In: 1 Mile Run

21-15-9:
Deadlifts (225/155)
Box Jump Overs (24/20)
Toes to Bar

Cash-Out: 1 Mile Run

090619 – Toon Squad

September 6, 2019
090619 – Toon Squad

Warm-up
Metcon
GROUP WARMUP
Medicine Ball Tic Tac Toe

MOBILITY
Chest Stretch on Wall
Couch Stretch

Metcon (3 Rounds for reps)
Teams of 3
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees

090519 – Slam Dunk

September 5, 2019
090519 – Slam Dunk

Warm-up
GROUP WARMUP
Karaoke
Quad Stretch + Reach
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist
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

MOBILITY
3-Way Banded Shoulder Stretch: 30 Seconds Each Direction on Each Arm
Lat Stretch – Cross Body – Overhead on Elbow

GROUP WARMUP
Karaoke
Quad Stretch + Reach
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist
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

MOBILITY
3-Way Banded Shoulder Stretch: 30 Seconds Each Direction on Each Arm
Lat Stretch – Cross Body – Overhead on Elbow

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
200 Meter Run
15 Slam Balls (30/20)
3 Rope Climbs
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
200 Meter Run
15 Slam Balls (30/20)
3 Rope Climbs

090419 – Fish Out Of Water

September 4, 2019
090419 – Fish Out Of Water

Warm-up
GROUP WARMUP
8 Minutes for Quality (Alternating With a Buddy):

Station 1:
Row
Increasing Pace Each Round

Station 2:
30 Seconds Wall Sit (Just Below Parallel)
30 Seconds Front Plank

Change stations when buddy is done with the bridge & plank station

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Time)
For Time:
2k Row
10 Rounds of “Heavy Chief” (155/105)

1 Round of “Heavy Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

30:00 Time Cap

090319 – Big Bird

September 3, 2019
090319 – Big Bird

Warm-up
GROUP WARMUP
1 Minute:
Easy Bike
Active Spidermans
Hamstring Stretch
Walking Lunges Around Bikes
Moderate Bike
Active Samson
Air Squats
Single Arm Dumbbell Farmers Carry Around Bikes
Faster Bike
Active Divebombers
Single Arm Dummbbell Overhead Carry Around Bikes

MOBILITY
Pigeon Pose on Box
Child’s Pose on Box

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups

090219 – Dive Bar

September 2, 2019
090219 – Dive Bar

Warm-up
GROUP WARMUP
200 Meter Easy Run
40 Seconds:
Barbell Good Mornings
Active Spidermans
Barbell Elbow Rotations
Front Plank
Barbell Strict Press
Shoulder Taps
Barbell Front Squats
Mountain Climbers

MOBILITY
Barbell Ankle Stretch
Front Rack Stretch
Wrist Stretch

Metcon
Metcon (Time)
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)

30:00 Time Cap

090119 – Wallpaper

September 1, 2019
090119 – Wallpaper

Metcon
Metcon (Time)
5 Rounds:
21/15 Calorie Assault Bike
15 Wallballs
9 Strict Handstand Push-ups

083119 – Three Stooges

August 31, 2019
083119 – Three Stooges

Metcon
Metcon (Time)
Teams of 3
For Time:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

30:00 Time Cap

Metcon
Metcon (3 Rounds for reps)
Saved By The Barbell
3 rounds
1:00 Burpees
1:00 Wall-Ball Shots
1:00 Deadlifts
1:00 Med-Ball Sit-Ups
1:00 Hang Power Cleans
1:00 Rest
Women: 14 lb. Ball, 75 lb. Deadlifts and Cleans
Men: 20 lb. Ball, 115 lb. Deadlifts and Cleans

083019 – Squeaky Clean

August 30, 2019
083019 – Squeaky Clean

Warm-up
GROUP WARMUP
:60 Wall Sit
200 Meter Run
:30 Air Squats
:40 Wall Sit
100 Meter Run
:30 Cossack Squats
:20 Wall Sit
50 Meter Run
:30 Jumping Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch
Front Squat Hold

Strength
Clean Complex
Build to heavy:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

20:00 Time Cap

082919 – Heavy Metal

August 29, 2019
082919 – Heavy Metal

Warm-up
GROUP WARMUP
Banded Pass Throughs
Lateral Hops Over Band
Front Plank
Banded Pull-Aparts
Forward & Back Hops Over Band
Right Side Plank
Banded Biceps Curls
Single Leg Hops Over Band
Left Side Plank

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Banded Lat Stretch

Strength
Shoulder Press (15:00 To build to a heavy set of 5 reps)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

082819 – Half Time

August 28, 2019
082819 – Half Time

Warm-up
GROUP WARMUP
1:00
Group Synchro Row @ 24 SPM
Active Spidermans (:30 Each Side)
Group Synchro Row @ 26 SPM
Samson (:30 Each Side)
Group Synchro Row @ 28 SPM
Active Divebombers
Group Synchro Row @ 30 SPM
Air Squats

DUMBBELL WARMUP
Each Arm with Light Dumbbell:
5 Deadlifts
5 Russian Swings
5 Hang Power Cleans
5 Front Squats
5 Strict Press

MOBILITY
Dumbbell Ankle Stretch
Medicine Ball Squat Hold

Metcon
Metcon (Time)
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Row

30:00 Time Cap

Metcon
Metcon (Weight)
*OPTIONAL*

4 Sets:
15 Unbroken Deadlifts @ 50% 1RM

082719 – Cement Truck

August 27, 2019
082719 – Cement Truck

Warm-up
GROUP WARMUP
AMRAP 3:
Alternating with a Buddy:
Buddy 1: :30 Bike
Buddy 2: :30 Hollow Hold

AMRAP 3:
Alternating with a Buddy:
Buddy 1: :30 Push-up to Down Dog
Buddy 2: :30 Arch Hold

AMRAP 3:
Together with Buddy:
100 Meter Run
10 Synchro Sit-ups

MOBILITY
Couch Stretch: 1:30 Each Side

Metcon
Metcon (Time)
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike
15 Toes to Bar

Score: Slowest Round

082619 – Sucker Punch

August 26, 2019
082619 – Sucker Punch

Warm-up
GROUP WARMUP
30 Seconds
Inchworm to Push-up
Glute Bridges
Slow Air Squats
Left Leg Glute Bridges
Right Leg Glute Bridges
Active Spiderman
Glute Bridge Walkouts

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child’s Pose
Kettlebell Squat Hold

Metcon
Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 60-65% 1RM Back Squat

Metcon
Metcon (Time)
21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

20:00 Time Cap

082319 – Crazy Stairs

August 23, 2019
082319 – Crazy Stairs

Warm-up
GROUP WARMUP
30 Seconds
PVC Pass Throughs
Active Spidermans
PVC Lat Stretch
Mountain Climbers
PVC Pass Throughs
1 Burpee + 3 Air Squats

SNATCH BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Metcon
Metcon (Time)
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (115/85)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats

25:00 Time Cap

082219 – Team Tosh Sprints

August 22, 2019
082219 – Team Tosh Sprints

Warm-up
GROUP WARMUP
Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist
Toe Touches
Toy Soldiers
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)
“Team Tosh Sprints”
Teams of 2:
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

GENERAL
Athlete 1 runs 200 meters, Athlete 2 runs 200 meters
Athlete 1 runs 400 meters, Athlete 2 runs 400 meters
Athlete 1 runs 600 meters, Athlete 2 runs 600 meters
Repeat that cycle 2 more times for total of 3 rounds each

*Score is total time
*30:00-40:00 Min Goal

If unable to run, complete one of the following:
Row: 250-500-750
Assault Bike: 14/10-28/20-42/30

082119 – Frank the Tank

August 21, 2019
082119 – Frank the Tank

Warm-up
GROUP WARMUP
30 Seconds
Medicine Ball Deadlifts
Push-up to Down Dog
Glute Bridges
Medicine Ball Strict Press
Push-up to Down Down
Single Leg Glute Bridges
Medicine Ball Squats
Push-up to Down Dog
Front Plank Hold

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes Before Starting “Frank the Tank” Part 2

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

082019 – 30 Rock

August 20, 2019
082019 – 30 Rock

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Down Dog
Moderate Bike
Up Dog
Faster Bike
Active Divebombers
Hollow Hold
Arch Hold

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child’s Pose
Front Rack Stretch

Strength
Shoulder Press (15 Minutes to build to heavy set of 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

081919 – Dirty Water

August 19, 2019
081919 – Dirty Water

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Single Unders
Side Lunges
Moderate Row
Single Unders
Cossack Squats
Faster Row
Single Unders
Slow Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

GROUP WARMUP
30 Seconds
Easy Row
Single Unders
Side Lunges
Moderate Row
Single Unders
Cossack Squats
Faster Row
Single Unders
Slow Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
August 2019 Squat Plan (Weight)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

**GET READY TO SHOW UP MONDAYS FOR HEAVY SQUATS. We will be repeating this, with an increase in loading weekly. Try to remember your weights

August 2019 Squat Plan (Weight)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

**GET READY TO SHOW UP MONDAYS FOR HEAVY SQUATS. We will be repeating this, with an increase in loading weekly. Try to remember your weights

Metcon
Metcon (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
Metcon (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

081719 – Chips Ahoy

August 17, 2019
081719 – Chips Ahoy

Metcon
Metcon (Time)
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

081619 – Hangnail

August 16, 2019
081619 – Hangnail

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Samson
Banded Good Morning
Moderate Bike
Down Dog
Banded Good Mornings
Faster Bike
Active Spidermans
Banded Good Mornings

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (No Measure)
15:00 Deadlift:

3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Rest as needed between sets

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

081519 – Wreck Treck

August 15, 2019
081519 – Wreck Treck

Warm-up
GROUP WARMUP
With A Partner
400 Meter Medicine Ball Run

1 Minute
Partner Sit-ups
Partner Lateral Throws
Partner Chest Passes
Partner Squat Throws
Partner Alternating Slams

Performed with Light Weight Medicine Ball

Metcon (3 Rounds for time)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wallball Run (30/20)
15 Wallballs (30/20)
200 Meter Run

*Same ball you use to run, will be used to shoot to the target

*Athletes must show that they are able to do 20 unbroken wall ball shots to the target before wod

Metcon

081419 – IHOP

August 14, 2019
081419 – IHOP

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Single Unders
Glute Bridges
Moderate Row
Single Unders
Right Side Glute Bridges
Faster Row
Double Unders
Left Side Glute Bridges

BARBELL WARMUP
Clean Warmup, coach led

Strength
3 Position Clean EMOM
10 EMOM
High Hang + Hang + Floor
ALL three reps are will be FULL squat cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
25 Calorie Row
15 Power Cleans (115/85)

081319 – Swole Cycle

August 13, 2019
081319 – Swole Cycle

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Push-up to Down Dog
Banded Pull-Aparts
Moderate Bike
Front Plank
Banded Pull-Aparts
Faster Bike
Shoulder Taps
Banded Pull-Aparts

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

In the strength portion today, you will have the option to choose between bench press and strict press

Strength
Shoulder Press (Build to heavy set of 3 in 5 working sets)
Strength
Bench Press (Build to heavy set of 3 in 5 working sets)
Metcon
Metcon (4 Rounds for reps)
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

081219 – Hit And Run

August 12, 2019
081219 – Hit And Run

Warm-up
GROUP WARMUP
200 Meter Run
THEN
60 Seconds
Cossack Squats
Plate Front Raises to Overhead
40 Seconds
Active Samson
Air Squat
Plate Hops
30 Seconds
Slow Air Squats
Plate Counterbalance Squats
20 Seconds
Squat Hold
Burpees to Plate

MOBILITY
Dumbbell Squat Hold
Dumbbell Ankle Stretch
Child’s Pose

Strength
August 2019 Squat Plan (Weight)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

**GET READY TO SHOW UP MONDAYS FOR HEAVY SQUATS. We will be repeating this, with an increase in loading weekly. Try to remember your weights

Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)
Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

081019 – 31 Heroes

August 10, 2019
081019 – 31 Heroes

Strength
Thruster (Build to a heavy 10 rep thruster)
Metcon
Metcon (AMRAP – Rounds and Reps)
31 Heroes (Team Version)

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)

*400 Meter Continuous Wreck Bag Run (50/35)

Metcon
Metcon (AMRAP – Rounds and Reps)
31 Heroes (Individual Version)

AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30/24)
400 Meter Wreck Bag Run (50/35)

080919 – Blockbuster

August 9, 2019
080919 – Blockbuster

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Spidermans
Front Rack Stretch
Moderate Bike
Walk Out to Push-ups
Chest Stretch
Faster Bike
Slow Air Squats
Wrist Stretch

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

Metcon
Metcon (Time)
*OPTIONAL*

3 Giant Sets:
Max Strict Handstand Push-ups
50′ Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups

Rest 2 Minutes Between Sets

Strength
Power Clean (*OPTIONAL* 10 Rep touch and go Power Clean)

080819 – Hip Hop

August 8, 2019
080819 – Hip Hop

Warm-up
GROUP WARMUP
200 Meter Run
THEN….
30-20-10 Seconds
Single Unders
Active Samson
AbMat Sit-ups
Metcon
Metcon (Time)
For Time:
1 Mile Run

Directly Into…

50-40-30-20-10:
Double Unders
AbMat Sit-ups

25:00 Time Cap

Cool Down
Metcon (Distance)
20:00 Partner Row

080719 – Optimus Prime

August 7, 2019
080719 – Optimus Prime

Warm-up
GROUP WARMUP
:45
Medicine Ball Deadlifts
Alternating Bird Dogs

:30
Medicine Ball Ground to Overhead
Glute Bridges

:15
Medicine Ball Slams
Air Squats

*Performed with Workout Weight Medicine Ball

MED BALL MUSICAL CHAIRS

When you get out, complete the barbell warmup, then bike easy for 3:00

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Strength
Deadlift (Establish a heavy 6)
Strength
Deadlift (Establish a heavy 4)
Strength
Deadlift (2 Rep Max)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

Metcon
Metcon (Calories)
*OPTIONAL*

Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50′ Sled Pull (90/45)
Minute 2: 30 Seconds Max Calorie Row

080619 – Monkey Business

August 6, 2019
080619 – Monkey Business

Metcon
Metcon (Time)
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

25:00 Time Cap

080519 – Rocket Power

August 5, 2019
080519 – Rocket Power

Warm-up
GROUP WARMUP
400 M Run
Then…
:30
Spider-Man Stretch
Air Squats
Samson Stretch
Burpees
Calf Stretch
Jumping squats

BARBELL WARMUP
5 Good Mornings
5 Back Squata
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Wrist Stretch
Front Rack Stretch

Metcon
August 2019 Squat Plan (Weight)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

**GET READY TO SHOW UP MONDAYS FOR HEAVY SQUATS. We will be repeating this, with an increase in loading weekly. Try to remember your weights

72% of Max Back Squat
Metcon
Metcon (Time)
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squat (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

15:00 Time Cap

Metcon
Metcon (No Measure)
*OPTIONAL*

Snatch Technique

On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats

Rest 1 Minute

On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch

Metcon
Metcon (No Measure)
*OPTIONAL*

3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50′ Single Arm Overhead Carry (25′ Each Arm)

Rest 2 Minute Between Sets

080319 – Assault on DT

August 3, 2019
080319 – Assault on DT

Metcon
Metcon (Weight)
7 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean

Set 1: 50% of 1RM Power Clean
Set 2: 55% of 1RM Power Clean
Sets 3-7: 60% of 1RM Power Clean

Metcon
Metcon (Time)
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

Metcon (Time)
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

080219 – Cool Whip

August 2, 2019
080219 – Cool Whip

Warm-up
GROUP WARMUP
AMRAP 1:
Easy Row

AMRAP 1:
Active Spidermans + Hamstring Stretch

AMRAP 1:
Single Unders
4 Straight Arm Burpee Penalty For Every Trip

AMRAP 1:
Right Leg Single Unders
2 Jumping Squats Penalty For Every Trip

AMRAP 1:
Left Leg Single Unders
1 Burpee Penalty For Every Trip

DUMBBELL WARMUP
Each Side, Completed With 1 Light Dumbbell:
5 Deadlifts
5 Russian Dumbbell Swings
5 Front Squats
5 Strict Press & Reach

Metcon
Metcon (No Measure)
Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50′ Single Arm Dumbbell Overhead Walking Lunge
Metcon
Metcon (Time)
RX:
3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

RX+:
3 Rounds:
30/20 Calorie Row
100 Double Unders

Directly Into…

3 Rounds:
20 Dumbbell Snatches (70/45)
12 Lateral Dumbbell Burpees

* RX+ if you are:
-efficient on doubles
-able to hold a 1400/950 row pace
-able to do 10+ DB Snatches at a time

*25 Minute Cap

080119 – Runny Nose

August 1, 2019
080119 – Runny Nose

Warm-up
GROUP WARMUP
Line Drills
Karaoke
Spiderman
Side Shuffle
Inchworm to Pushup
Skip For Height
Samson
Skip For Distance
3 Squats + Broad Jump

BARBELL WARMUP
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations
5 Front Squats
5 Strict Press
5 Back Squats

MOBILITY
Wrist Stretch
Chest Stretch
Squat Hold

Metcon
Metcon (Time)
Teams of 3
2 Rounds
75 Back Squats (155/105)
400 Meter Team Run
75 Bench Press (135/85)
400 Meter Team Run
75 Hang Power Cleans (115/75)
400 Meter Team Run

*30 Minute Cap

073119 – Ninja Turtle

July 31, 2019
073119 – Ninja Turtle

Warm-up
GROUP WARMUP
60 Seconds
Easy Bike
PVC Straight Leg Swings
45 Seconds
Moderate Bike
PVC Pass Throughs
30 Seconds
Fast Bike
PVC V-Ups

BARBELL WARMUP
*Hold for 2 seconds on each movement
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press
5 Romaninan Deadlifts
5 Front Squats

Metcon
Metcon (5 Rounds for time)
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike
AFAP
Record ALL 5 Times.
Metcon (5 Rounds for time)
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike
AFAP
Record ALL 5 Times.
Metcon (5 Rounds for time)
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike
AFAP
Record ALL 5 Times.
Metcon
Metcon (No Measure)
*OPTIONAL*

Tempo Clean Deadlift
10:00 for 7 Sets of 1 Rep

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

*Do not exceed 60% of 1RM Clean
*Positioning is the focus of our opening piece for today
*Rest as needed between sets to maintain quality
**Lats On**Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent
*Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee
**HOOK GRIP**

073019 – Kelly Rowland

July 30, 2019
073019 – Kelly Rowland

Warm-up
GROUP WARMUP
30 Seconds
Easy Row (Feet Out)
Squats to Medicine Ball
Box Step-ups
Moderate Row (Feet Out)
Medicine Ball Slams
Lateral Box Step-Ups
Faster Row (Feet Out)
Medicine Ball Foot Taps
Box Jump + Step Down (Low Box)
Metcon
Metcon (Time)
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

*40 Minute Time Cap

Metcon
Metcon (No Measure)
*OPTIONAL*

3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups

Rest 2 Minute Between Sets

072919 – Beef Jerky

July 29, 2019
072919 – Beef Jerky

Warm-up
GROUP WARMUP
30 Seconds
Active Samson
Kettlebell Deadlifts
Push-up to Down Dog
Russian Kettlebell Swings
Inchworm to Push-ups
Kettlebell Goblet Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
10 Back Rack Reverse Lunges
10 Elbow Rotations
5 Strict Press
5 Romaninan Deadlifts
10 Front Rack Reverse Lunges

MOBILITY
Pigeon Pose
Kettlebell Lat Smash

** FOR THE STRENGTH PORTION
We aren’t necessarily looking for a 3 rep max. We are looking for an increase in weight every set, however we are looking for quality reps.
Begin with a few warmup sets then we will begin our first working set on the 2:00 clock at roughly 60% of your max Jerk.

Strength
Push Jerk (Every 2:00 x 5 Sets Building in weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

072719 – Woop

July 27, 2019
072719 – Woop

Metcon
Metcon (Time)
For time

1 Mile
Then..
10 rounds
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Metcon
Metcon (Weight)
7 EMOM

7-6-5-4-3-2-1
Hang Squat Cleans
1-2-3-4-5-6-7
Push Jerk

Barbell load is 53% of 1RM

072619 – Hop Scotch

July 26, 2019
072619 – Hop Scotch

Warm-up
GROUP WARMUP
30 Seconds
Right Leg Lateral Box Step-ups
Walk Out to Push-up
Left Leg Lateral Box Step-ups
Walk Out to Push-up
Box Jump + Step Down
Walk Out to Push-up

MODIFIED BARBELL WARMUP
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY
PVC Pass Throughs
PVC Figure Eights
Pigeon Pose on Box

GROUP WARMUP
30 Seconds
Right Leg Lateral Box Step-ups
Walk Out to Push-up
Left Leg Lateral Box Step-ups
Walk Out to Push-up
Box Jump + Step Down
Walk Out to Push-up

MODIFIED BARBELL WARMUP
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY
PVC Pass Throughs
PVC Figure Eights
Pigeon Pose on Box

Strength
Squat Snatch (5:00 EMOM – 5 TNG squat snatches beginning at 60%)
Metcon
Metcon (Time)
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

*15:00 TIME CAP

072519 – Air BnB

July 25, 2019
072519 – Air BnB

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Push-up to Down Dog
20 Seconds
Moderate Bike
Air Squats
10 Seconds
Fast Bike
Reverse Lunges

Plate Game

MOBILITY
:60 Squat Hold
:90 Couch Stretch (each side)
:60 Squat Hold

GROUP WARMUP
30 Seconds
Easy Bike
Push-up to Down Dog
20 Seconds
Moderate Bike
Air Squats
10 Seconds
Fast Bike
Reverse Lunges

Plate Game

MOBILITY
:60 Squat Hold
:90 Couch Stretch (each side)
:60 Squat Hold

Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest

072419 – Trail Blazer

July 24, 2019
072419 – Trail Blazer

Warm-up
GROUP WARMUP
45 Seconds
Running in Place
Single Unders
Arm Circles
Spidermans
Push-backs

30 Seconds
Running in Place
Single Unders
Arms Hugs
Push-up to Down Dog

15 Seconds
Running in Place
Single Unders
Arms Up and Down
Push-ups

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Push Press (15:00 to build to a heavy set of 3)
Push Press (15:00 to build to a heavy set of 3)
Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

*25:00 Cap

Metcon
Metcon (5 Rounds for reps)
*OPTIONAL

Not for Time:
3-6-9-12-15: Unbroken Deadlifts
After each set, ME Unbroken HSPU

*Barbell loaded at 60% of our estimated 1RM Deadlift

*Deficit HSPU for RX+

072319 – Nowhere Fast

July 23, 2019
072319 – Nowhere Fast

Warm-up
Metcon
Metcon (Time)
For Time, with a 9:00 Time Cap:
50 Power Cleans (155/105)
*On the Minute – 5 Toes to Bar

The workout starts with 5 Toes to Bar.

Metcon (Time)
For Time, with a 9:00 Time Cap:
50 Power Cleans (155/105)
*On the Minute – 5 Toes to Bar

The workout starts with 5 Toes to Bar.

072219 – Hot Sauce

July 22, 2019
072219 – Hot Sauce

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Active Spidermans
PVC Pass Throughs
Moderate Row
Active Samson + Air Squat
PVC Lat Stretch
Faster Row
Push-up to Down Dog
PVC Overhead Squats

MODIFIED BARBELL WARMUP
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Metcon
Metcon (Weight)
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 65% of 1-Rep Back Squat

This is an increase of 5% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.

Metcon
Metcon (3 Rounds for reps)
“Hot Sauce” Part #1
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb, 42/29 kg

Rest 3:00

“Hot Sauce” Part #2
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/85 lb, 52/38 kg

Rest 3:00

“Hot Sauce” Part #3
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 135/95 lb, 61/43 kg

Metcon (3 Rounds for reps)
“Hot Sauce” Part #1
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb, 42/29 kg

Rest 3:00

“Hot Sauce” Part #2
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 115/85 lb, 52/38 kg

Rest 3:00

“Hot Sauce” Part #3
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 135/95 lb, 61/43 kg

072019 – WeWork

July 20, 2019
072019 – WeWork

Metcon
Metcon (Time)
Teams of 3

800m Team Run (weighted if you have a vest)
60 Deadlifts
60 Front Squats
60 Push Jerks
800m Team Run (weighted if you have a vest)
50 Deadlifts
50 Front Squats
50 Push Jerks
800m Team Run (weighted if you have a vest)
40 Deadlifts
40 Front Squats
40 Push Jerks
800m Team Run (weighted if you have a vest)
30 Deadlifts
30 Front Squats
30 Push Jerks

1st Round (60’s) 115/85 lb
2nd Round (50’s) – 135/95 lb
3rd Round (40’s) – 155/105 lb
4th Round (30’s) – 175/125 lb

071919 – Scarface

July 19, 2019
071919 – Scarface

Warm-up
200m Run
THEN
3 Rounds
10 PVC Pass Throughs
6 Jumping Squats
THEN
10 Burpees
Strength
Power Snatch (Heavy set of 5)
Metcon
Metcon (Time)
6 Rounds
8 Power Snatches (115/85)
8 Bar Facing Burpees
***15 Minute Cap

071819 – Skyscraper

July 18, 2019
071819 – Skyscraper

Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Single Leg Glute Bridges
45 Seconds
Moderate Bike
Glute Bridges
30 Seconds
Faster Bike
Air Squats
15 Seconds
Sprint Bike
Squat Jumps

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Bent Over Rows
5 Front Squats

GROUP WARMUP
1 Minute
Easy Bike
Single Leg Glute Bridges
45 Seconds
Moderate Bike
Glute Bridges
30 Seconds
Faster Bike
Air Squats
15 Seconds
Sprint Bike
Squat Jumps

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Bent Over Rows
5 Front Squats

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (165/115)
12/9 Calorie Assault Bike

Rest 6 Minutes

AMRAP 6:
2 Rope Climbs
6 Hang Power Cleans (135/95)
12/9 Calorie Assault Bike

Metcon
Metcon (No Measure)
*Optional

Bike/Row/Run/Burpee
5:00 On / 2:30 Off
4:00 On / 2:00 Off
3:00 On / 1:30 Off
2:00 On / 1:00 Off
1:00 On

071719 – Meter Maid

July 17, 2019
071719 – Meter Maid

Warm-up
GROUP WARMUP
30 Seconds
Active Samson
Medicine Ball Foot Taps
Slow Air Squats
Medicine Ball Deadlifts
Active Spidermans
Medicine Ball Squats
Medicine Ball Relay

Teams of 3:
3 Rounds For Time:
Bear Crawl Down with Ball
10 Slamballs
Lunge Back with Ball

*Each Partner Goes 3 Times

MOBILITY
Front Rack Stretch on Box

Metcon
Metcon (Time)
For Time:
200m Run
27 Wallballs
27 Box Jumps
200m Run
21 Wallballs
21 Box Jumps
200m Run
15 Wallballs
15 Box Jumps
200m Run
9 Wallballs
9 Box Jumps

Wallball – 20/14#
Box Jump – 24″/20″

*30 Time Cap

071619 – 2K Row

July 16, 2019
071619 – 2K Row

Warm-up
GROUP WARMUP
Rowing Speed Golf:
8 Holes
Hole 1: 178 Meters
Hole 2: 212 Meters
Hole 3: 193 Meters
Hole 4: 182 Meters
Hole 5: 239 Meters
Hole 6: 207 Meters
Hole 7: 246 Meters
Hole 8: 222 Meters

12 Minute Cap

Partner Not Rowing:
Ankle Stretch Click Here

Metcon
2k Row (Time)
Max Effort 2k Row
Metcon
Metcon (Time)
Rest 10:00 Minimum before beginning this metcon, after finishing the 2k row

30 Strict Handstand Pushups
30 Kipping Handstand Pushups

*On the 0:00, and every 2:00 thereafter:
15/12 Calorie Assault Bike

071519 – Tailspin

July 15, 2019
071519 – Tailspin

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Push-up to Down Dog
Slow Air Squats
Single Unders
Shoulder Taps
Arms Overhead Air Squats
Single Unders
Active Dive-bombers
Jumping Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press and Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Ankle Stretch
Barbell Front Squat Hold

Metcon
Metcon (Weight)
Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 60% of 1-Rep Back Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
Metcon
Metcon (No Measure)
*OPTIONAL BUT HIGHLY RECOMMENDED*

4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

071319 – Mind Eraser

July 13, 2019
071319 – Mind Eraser

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

071219 – BFF

July 12, 2019
071219 – BFF

Warm-up
GROUP WARMUP + MOBILITY (0:00 – 15:00)
Fish Game / Mobility
**Partner 1: **Fish Game (4 Minutes)
**Partner 2: **Mobility (4 Minutes)

4 Minutes of Mobility:
Kettlebell Ankle Stretch
Kettlebell Squat Hold
Child’s Pose on Kettlebell

Penalty Based on Fish Game Scores
0-200: 10 Burpees + 10 Air Squats
201-400: **8 Burpees + 8 Air Squats **401-600: 6 Burpees + 6 Air Squats
601-800: 4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats
1001+: No Penalty

Strength
Back Squat (12 Minutes to complete 3 sets of 12 reps @ 60-65%)
Metcon
Metcon (AMRAP – Reps)
Teams of 2, AMRAP 25:
3-6-9-12-15….
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

071119 – Bar Rescue

July 11, 2019
071119 – Bar Rescue

Warm-up
GROUP WARMUP
30 Seconds
Plate Romanian Deadlifts
Plate Front Raises
Plate Deadlifts
Plate Overhead Reverse Lunges
Plate Counterbalance Squats
Plate Ground to Overhead

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch
Wrist Stretch

Strength
Front Rack Lunge (5 Sets of 10 Reps @ 45% 1 RM Backsquat)
Metcon
Metcon (Time)
5 Rounds:
18 Deadlifts
12 STOH
6 OH Lunges

Barbell: (115/85)

071019 – Double Header

July 10, 2019
071019 – Double Header

Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 15:00)
30 Seconds
Easy Bike
Down Dog
Moderate Bike
Up Dog
Faster Bike

MUSICAL AB MATS

Strength
Push Jerk (15:00 To Establish Heavy Set of 3 Reps)
Metcon
Metcon (Time)
Buy-In:
35/25 Calorie Assault Bike

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out:
35/25 Calorie Assault Bike

*20:00 Cap

Metcon
Metcon (No Measure)
*OPTIONAL*

All with a running clock:
:30s On, :30s Off – Deadlifts
:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts
1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts
:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”
Male Pounds – 135-155-185-155-135
Female Pounds – 95-105-125-105-95

070919 – Run DMC

July 9, 2019
070919 – Run DMC

Warm-up
GROUP WARMUP
30 Seconds
Active Samson
Child’s Pose
Banded Pass Throughs
Alternating Single Leg Touches
Child’s Pose with Left Reach
Banded Pull Aparts
Inchworm to Push-ups
Child’s Pose with Right Reach
Banded Deadlifts

DUMBBELL WARMUP
5 Deadlifts (Each Side)
5 Bent Over Rows (Each Side)
5 Hang Power Cleans (Each Side)
5 Strict Press (Each Side)
5 Goblet Squats

Metcon
Metcon (Time)
4 Rounds RX:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (50/35)

4 Rounds RX+:
200 Meter Run
8 Bar Muscle-Ups
200 Meter Run
12 DB Power Snatches (70/50)

*25:00 CAP

Metcon
Metcon (No Measure)
*OPTIONAL*
NOT FOR TIME
1:00 Light Row + 60%
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50%
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40%
1:00 Light Row + 50′ HS Walk

*IF UNABLE TO COMPLETE THE HANDSTAND WALK, SUB FOR 2:00 HS PRACTICE

070819 – Elizabeth

July 8, 2019
070819 – Elizabeth

Warm-up
GROUP WARMUP
1 Minute
Active Spidermans
Glute Bridges
40 Seconds
Active Dive-bombers
Single Leg Glute Bridges
30 Seconds
Push-up to Down Dog
Slow Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Table Top Stretch
Cossack Squats

Strength
Squat Clean (15:00 To build to 1RM )
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Metcon
Metcon (Weight)
*OPTIONAL*

Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 55% of 1-Rep Back Squat

This is an increase of 5% from last week

070619 – Nail Biter

July 6, 2019
070619 – Nail Biter

Metcon
Metcon (AMRAP – Reps)
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

070519 – Encore

July 5, 2019
070519 – Encore

Warm-up
GROUP WARMUP
Partner Rowing
For Time:
10 Rounds of “Rowling”

MOBILITY

Strength
Back Squat (15:00 to complete 4 sets of 9 reps @ 60-65% of 1RM)
Metcon
Metcon (Time)
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Object
10 Object over Shoulder

*There is no RX today. Find an object to use for the workout and modify movements however necessary to keep intensity high and breaks/rest short.

070419 – Glen

July 4, 2019
070419 – Glen

Metcon
Metcon (Time)
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

070319 – Leg Work

July 3, 2019
070319 – Leg Work

Warm-up
GROUP WARMUP:
With a Partner
Partner 1:
3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:
6 x 30 Seconds Each of Banded Movement:
Glute Bridges
Right Leg Glute Bridge
Left Leg Glute Bridge
Alternating Front Plank Leg Raises
Pausing Air Squats
Air Squats

DUMBBELL WARMUP
With Light Set of Dumbbells:
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Reverse Lunges (Each Leg)

MOBILITY
1:00 Dumbbell Goblet Squat Hold

GROUP WARMUP:
With a Partner
Partner 1:
3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:
6 x 30 Seconds Each of Banded Movement:
Glute Bridges
Right Leg Glute Bridge
Left Leg Glute Bridge
Alternating Front Plank Leg Raises
Pausing Air Squats
Air Squats

DUMBBELL WARMUP
With Light Set of Dumbbells:
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Reverse Lunges (Each Leg)

MOBILITY
1:00 Dumbbell Goblet Squat Hold

Metcon (Time)
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike

*Slowest Round Recorded

Metcon
Metcon
Metcon
Metcon (No Measure)
*OPTIONAL

5 Sets, resting ~30-45s between:
3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s)

Sets #1+2+3 – 35% of 1RM Snatch
Set #4 – 40%
Set #5 – 45%

Metcon (No Measure)
*OPTIONAL

5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.

Metcon (No Measure)
*OPTIONAL

5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.

Metcon
Metcon (No Measure)
*OPTIONAL

On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch (Whichever is heaviest out of Power/Squat)

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let’s move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).

070219 – Sugar Daddy

July 2, 2019
070219 – Sugar Daddy

Warm-up
GROUP WARMUP
EMOM 8
Minute 1: Easy Run
Minute 2: Stretch

Stretches:
Spiderman
Push-up to Down Dog
30 Second Front Plank
30 Second Side Plank

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Banded Hamstring Distraction

Metcon
Metcon (Time)
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

*12:00 Time Cap

Metcon (Time)
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

*12:00 Time Cap

Metcon
Metcon (Time)
For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Barbell Pounds – 225/155

*15:00 Time Cap

070119 – Fish Out of Water

July 1, 2019
070119 – Fish Out of Water

Warm-up
GROUP WARMUP
1 Minute
Easy Row
3 Air Squats + 1 Straight Leg Inchworm to Push-up
45 Seconds
Moderate Row
Active Spidermans
30 Seconds
Faster Row
Push-up to Down Dog

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch
Pigeon Pose + Wrist Stretch

Metcon
Metcon (Weight)
Alternating “On the Minute” x 12
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 50% of 1 RM Back Squat

This load is used on both lifts, for all sets.

We will be increasing this percentage steadily over the weeks to come

Metcon
Metcon (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell Pounds – 155/105

Metcon
Metcon (No Measure)
*OPTIONAL

3 Giant Sets:
10 Dumbbell Box Step Overs (24″/20″)
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.

062919 – Shake Weight

June 29, 2019
062919 – Shake Weight

Metcon
Metcon (Time)
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)

Click “Workout Prep Notes” for details.

062819 – Sicko Mode

June 28, 2019
062819 – Sicko Mode

Warm-up
GROUP WARMUP
1 Minute
Easy Row
Active Samson
Tempo Air Squat
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Faster Row
Jumping Air Squats

BARBELL WARMUP
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Hang Squat Cleans
5 Front Rack Elbow Rotations
5 Front Squats
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk

MOBILITY
Pigeon Pose

Strength
Clean and Jerk (20:00 To find 1RM)
Metcon
Metcon (Time)
For Time:
21/15 Calorie Row
9 Hang Clusters
15/12 Calorie Row
15 Hang Clusters
9 Calorie Row
21 Hang Clusters

Barbell: 135/95

12 Min Cap

062719 – Strute Farms

June 27, 2019
062719 – Strute Farms

Warm-up
GROUP WARMUP
2:00 Bike
THEN:
2 Rounds :45 Each
Sit-ups
Alternating Single Leg Touches
Inchworm to Push-up
Single Leg Alternating Dumbbell Romanian Deadlifts
Active Dive-bombers
Dumbbell Romanian Deadlifts
Push-up to Down Dog

MOBILITY
Barbell Forearm Smash
Up Dog
Childs Pose

Metcon
Metcon (Time)
20 Calorie Bike
35 Calorie Bike
50 Calorie Bike

After each set, complete:
30 Sit-ups
15 Handstand Push-ups
30 Sit-Ups

*30 Min Time Cap

062619 РEl Ni̱o

June 26, 2019
062619 РEl Ni̱o

Warm-up
GROUP WARMUP
Partner/team relay
6 PVC Pass Throughs
50′ Shuttle Run
8 Air Squats
50′ Shuttle Run
12 PVC OHS
50′ Shuttle Run
6 Burpees
50′ Shuttle Run

*First in line will complete 6/8/12/6 movement and shuttle run before next in line

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs

MOBILITY
Couch Stretch
Barbell Ankle Stretch

Strength
Overhead Squat (Pausing x 4 Positions)
Metcon
Metcon (Time)
Partner Relay
150′ Shuttle Run
5 OHS (75/55)
150′ Shuttle Run
4 OHS (95/75)
150′ Shuttle Run
3 OHS (115/95)
150′ Shuttle Run
2 OHS (135/115)
150′ Shuttle Run
1 OHS (155/135)

*2-4 Teams at one time with a 10:00 Cap

*Both partners must complete each round

*150′ Shuttle run will be down 50′ and back, then down 25′ and back

Metcon
Metcon (Weight)
*Optional
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but *not* touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.

Set #1 – 60% of 1RM Squat Snatch
Set #2 – 65%
Sets #3+4+5 – 70%

062519 – Water Break

June 25, 2019
062519 – Water Break

Warm-up
GROUP WARMUP
Alternating OTM x 10 (5 Rounds):
Odd – 200m Row
Even – Primer movement (see below)
Round #1 – 20 Banded Good Mornings
Round #2 – 16 GHD Sit-Ups
Round #3 – 12 Suitcase Deadlifts
Round #4 – 8 Scap Retractions
Round #5 – 4 Deadlifts, 4 Hang Muscle Cleans, 4 Hang Power Cleans

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Wrist Stretch
Front Rack Stretch

Metcon
Metcon (Weight)
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Set #1 – 50% of 1RM Clean
Set #2 – 55% of 1RM Clean
Sets #3+4+5 – 60% of 1RM Clean

Do not exceed 60% 1RM

Metcon
Metcon (AMRAP – Reps)
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row

Rest 4:00

AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row

Rest 4:00

AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row

062419 – Jack Daniels

June 24, 2019
062419 – Jack Daniels

Warm-up
GROUP WARMUP
30 Seconds
Plate Hops
Active Samson
Glute Bridges
Plate Ground to Overhead
Active Spidermans
Right Leg Glute Bride
Plate Counterbalance Squats
Push-up to Down Dog
Left Left Glute Bridge

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Groin Stretch with Child’s Pose
Plate Ankle Stretch

Strength
Front Squat (1 Pausing FS + 1 FS )
Metcon
Metcon (Time)
RX:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups
RX+:
1,000 Meter Run
50 Thrusters (65/45)
30 C2B Pull-ups
Metcon
Metcon (No Measure)
*OPTIONAL*
3 “Giant Sets”:
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups
Rest 2:00 between sets.

062219 – Walmart

June 22, 2019
062219 – Walmart

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds – 95/65
2nd 6 Rounds – 115/85
3rd 6 Rounds – 135/95
4th 6 Rounds – 155/105

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight *twice*. Score is full rounds, plus reps.

Metcon (Time)
For Time:
20 Clean and Jerks (95/65)
20 Clean and Jerks (135/95)
20 Clean and Jerks (185/125)

*Athletes must work in 2:00 on / 1:00 off.
At the start of each round, complete:
9 Wallballs (30/20) *Females, 9′ Target*
7/5 Calorie Assault Bike

Time Cap – 17:00 (6 intervals)

Metcon

062119 РEl Ni̱o

June 21, 2019
062119 РEl Ni̱o

Warm-up
GROUP WARMUP
200′ Shuttle Run
40 Seconds
Active Spidermans
Active Samsons
Push-up to Down Dog
150′ Shuttle Run
30 Seconds
Frog Hops
Reverse Lunges
Lateral Hops Over Bags
100′ Shuttle Run
20 Seconds
Burpees

MOBILITY
Child’s Pose on Box
Box Supported Ankle Stretch

STRENGTH SPECIFIC WARMUP
1:00-5:00 to build to 70% of your 1RM Deadlift

THEN:

Resting 1:30-2:00 between:
6:00-7:30 3 Reps @ 70%, 1 Rep @ 75%
7:30-9:00 3 Reps @ 70%, 1 Rep @ 80%
9:00-10:30 3 reps @ 70%, 1 Rep @ 85%

Strength
Deadlift (6:00 To Find 1 RM)
Strength
Deadlift (6:00 To Find 10 RM)
Metcon
Metcon (Time)
For Time:
800 Meter Run
50 Dumbbell Snatches (50/35)
400 Meter Run
30 Pull-ups
20 Burpee Box Jumps (24/20)

25:00 Cap

062019 – Mano Y Mano

June 20, 2019
062019 – Mano Y Mano

Warm-up
GROUP WARMUP
Partner Fish Game Relay
2 Rounds:
Partner 1: Fish Game
Partner 2: 100 Meter Run + 10 Air Squats

MOBILITY
Calf Stretch on Post

Metcon (Calories)
Class Divides Into 2 Teams:
3 Rounds:
Team 1: Row Calories (Team Score)
Team 2: 400 Meter Odd Object Carry
*Pick any object that weighs at least a quarter of your body weight for RX

*Teams switch when every athlete returns from carry, but rowers must be recorded before starting the next round

Metcon
Metcon
Metcon (Time)
*Optional*
20-35-50:
Row Calories
Ski Erg Calories
Bike Calories

061919 – Bartender

June 19, 2019
061919 – Bartender

Warm-up
GROUP WARMUP
30 Seconds
PVC Good Mornings
PVC Back Squats
Straight Leg Inchworm to Push-up
PVC Elbow Rotations
PVC Snatch Grip Push Presses
Straight Leg Inchworm to Push-up
PVC Overhead Squats
PVC Snatch Grip RDLs

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs

MOBILITY
PVC Hinge Drill
PVC Lat Stretch
PVC Pass Throughs

Strength
Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Aim to begin first working set at 60%, build to a heavy complex

Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Aim to begin first working set at 60%, build to a heavy complex

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell – 115/85

Metcon
Metcon (No Measure)
*Optional*
4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges

On the glute bridges, we are free to weight these, as well as increase weight each round. Let’s maintain an unbroken set of 9 reps each time however.

061819 – Helen’s Big Sister

June 18, 2019
061819 – Helen’s Big Sister

Warm-up
*Pull-up strength and HSPU strength should be done strict. If unable to complete 3 reps strict with either of the two movements use a band, or use dumbbells. Goal is to get 7-15 Reps
*Pull-ups with class
*HSPU Optional strength

GROUP WARMUP
AMRAP 7:
Partner 1:
100′ Light Kettlebell Farmers Carry (Each Side)

Partner 2:
AMRAP:
5 Push-up to Down Dogs
10 Active Samsons

*Switch after completed

KB WARMUP
Performed With Light Kettlebell:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Goblet Squats
5 Goblet Reverse Lunges (Each Side)
5 Single Leg RDL’s (Each Side)

MOBILITY
Kettlebell Lat Smash
Kettlebell Pec Smash
Kettlebell Calf Smash

Strength
Strict Pull-Up (1 Attempt for Max Reps)
Metcon
Metcon (Time)
3 Rounds:
200 M Run
12 Russian KB Swings (70/53)
6 Bar MU
Strength
Handstand Push-ups (1 Attempt for Max Effort Strict )
Metcon
Metcon (No Measure)
*Optional*
On the Bike
10:00 Effort
Mins 1+2 – Light
Mins 3+4 – Moderate
Mins 5+6 – Moderate/Fast
Mins 7+8 – Moderate
Mins 9+10 – Light

Not for score, and purely for recovery purposes. Ramping up and down in a pyramid fashion from a light pace to a moderately aggressive, and then back to light to finish.

061719 – Escape From Wonderland

June 17, 2019
061719 – Escape From Wonderland

Warm-up
GROUP WARMUP
Easy Row
Glute Bridges
Air Squats
Moderate Row
Right Leg Glute Bride
Air Squats
Faster Row
Left Leg Glute Bride
Air Squats

BARBELL WARMUP
5 Good Mornings
5 Elbow Rotations
5 Pausing Back Squats
5 Strict Press & Reach
5 Romanian Deadlifts
5 Pausing Front Squats

MOBILITY
Pigeon Pose
Back Squat Hold

Strength
Back Squat (15:00 Building to 3 Rep Max)
Metcon
Metcon (Time)
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

15:00 Time Cap

Metcon
Metcon (AMRAP – Reps)
*OPTIONAL

Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions

Two scores:
1. Our lowest round of GHD Sit-Ups
2. Our lowest round of Hip Extensions
The system will add the two together with our score for this part being the sum total.

As a refresher on the Tabata protocol:
8 Rounds of :20s on / :10s off (GHD’s)
Rest 1:00 (from the 4:00-5:00)
8 Rounds of :20s on / :10s off (Hip Extensions)

*Scale – Sit-ups and Empty Bar Good Mornings

061419 – Rush Hour

June 14, 2019
061419 – Rush Hour

Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Push-up to Down Dog
PVC Pass Throughs
45 Seconds
Moderate Bike
Inchworm to Push-up
PVC Lat Stretch Video
30 Seconds
Faster Bike
Up Dog to Down Dog
PVC Pass Throughs (More Narrow)

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts

MOBILITY
Post Chest Stretch
Post Underarm Stretch

Teaching
Coach Led Power Snatch Drills
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
Metcon
Metcon (No Measure)
*Optional
2 Rounds, Not for Score:
300m Slower
300m Moderate
300m Fast

Determine a “Fast Pace” (500 Split Time)
If your “fast” is 2:00 your moderate is 2:08 and your slow is 2:16
(add 8-10 seconds)

Metcon (No Measure)
*Optional
2 Rounds, Not for Score:
300m Slower
300m Moderate
300m Fast

Determine a “Fast Pace” (500 Split Time)
If your “fast” is 2:00 your moderate is 2:08 and your slow is 2:16
(add 8-10 seconds)

061319 – Pharmacy

June 13, 2019
061319 – Pharmacy

Warm-up
GROUP WARMUP
Teams of 2 Relay
AMRAP 8:
25’ AbMat Overhead Walking Lunge (Right Arm)
5 AbMat Sit-ups
25’ AbMat Overhead Walking Lunge (Left Arm)

Other Parter: Dumbbell Front Rack Hold (35’s/25’s)

MOBILITY
Couch Stretch

Metcon
Metcon (Time)
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)

25:00 Cap
*RX Plus – 70s/45s

Metcon
Metcon (No Measure)
Not for score:

5:00-4:00-3:00-2:00-1:00:
Assault Bike

After each time interval, complete:
1:00 Handstand Walk Practice
1:00 Strict Toes to Bar
2 Turkish Get-Ups on each side

The one minute time domain on the handstand walking and toes to bar are purely to limit our intensity, and turn these minutes into practice. We are not looking to build capacity here, and instead looking to refine our movement patterns.

On the Turkish Get-Ups, these can be completed with a dumbbell or kettlebell, and athletes are free to climb steadily in weight over the course of the rounds.

061219 – Chest Hair

June 12, 2019
061219 – Chest Hair

Warm-up
GROUP WARMUP
45 Seconds
Easy Shuttle Runs
Slow Air Squats
Moderate Shuttle Runs
Push-up to Down Dog
Faster Shuttle Runs
Inchworm to Push-up

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch
Wrist Stretch

*Strength is from the floor, building to a heavy set of 3

Strength
Thruster (Every 2:00 x 6 Rounds – 3 Thrusters from the floor)
Thruster (Every 2:00 x 6 Rounds – 3 Thrusters from the floor)
Metcon
Metcon (Time)
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

*20:00 Cap

Skill
Handstand Push-ups (*Optional* Max Effort Unbroken Handstand Push-Ups)
Metcon
Metcon (AMRAP – Reps)
*Optional*

Death By Handstand Push-Ups
(Minute 1 – 1 Rep, Minute 2 – 2 Reps etc)

*RX+ – STRICT
*Score is total reps completed

Metcon
Metcon (Calories)
*Optional*
15:00 Recovery Bike
Record calories burned if completed

061119 – The Good Life

June 11, 2019
061119 – The Good Life

Warm-up
GROUP WARMUP
1:00
Easy Row
Spiderman Stretch
Box Step Ups
:40
Moderate Row
Mountain Climbers
Box Step Ups
:20
Faster Row
Jumping Squats
Box Jumps

MOBILITY
Ankle Stretch on Box
Pigeon Pose on Box

BARBELL WARMUP
:30
Good Mornings
Back Squats
Romanian Deadlifts
Deficit Deadlifts

Strength
Deficit Deadlift (2-2-2-2-2-2)
6 Sets of 2 Deficit Deadlifts (Building, but Staying within 50-70% for all 6 sets)
*3″ Deficit
*No Tap and Go.
Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

15:00 Time Cap

Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

15:00 Time Cap

Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

15:00 Time Cap

Metcon
Metcon (No Measure)
OPTIONAL METCON

3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.

Our aim behind today’s Odd-Object Conditioning is to focus on our speed.

061019 – High Heels

June 10, 2019
061019 – High Heels

Warm-up
GROUP WARMUP
Single Unders
PVC Pass Throughs
Single Unders
PVC OHS (Coaches down & up)
Single Unders
PVC Power Snatch + OHS (Coaches GO)

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 OHS
5 Snatch Grip Romanian Deadlifts

COACH LED BARBELL WARMUP
3x Building Each Round
2 Snatch Grip Push Jerks
1 Pausing OHS
1 Hang Snatch Pull
1 Hang Snatch High-Pull
1 Hang Squat Snatch
1 Snatch Balance

MOBILITY
Barbell Ankle Stretch

Strength
Hang Snatch (3 Attempts for a heavy Hang Squat Snatch)
Metcon
Metcon (AMRAP – Rounds and Reps)
9 AMRAP
10 Hang Squat Snatches (75/55)
30 Double Unders
Strength
Back Squat (9 EMOM 1 Pause BS + 1 BS1-3 @60% 4-6 @66% 7-9 @72%)
Metcon
Metcon (Time)
OPTIONAL METCON
*5:00 CAP

50 Strict Pull-Ups For Time
(Every break complete 5 Strict Ring Dips)

060919 – Double Down

June 9, 2019
060919 – Double Down

Metcon
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
30/21 Calorie Row
100 M Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 M Dumbbell Farmers Carry

Dumbbells: (50’s/35’s)

060819 – Gut Check

June 8, 2019
060819 – Gut Check

Metcon
Metcon (Time)
For Time (Teams of 3 | 25 Minute Cap):
200/140 Calorie Assault Bike

Directly Into…

50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24″/20″)
50 Thrusters (135/95)

060719 – Deck of Cards

June 7, 2019
060719 – Deck of Cards

Warm-up
AMRAP 8:
50 Meter Run
Pick a Card

Hearts: Air Squats
Spades: Mountain Climber
Clubs: Reverse Lunges
Diamonds: Hollow Hold Seconds

Chest Stretch
Kettlebell Calf Smash
Up Dog

Metcon
Metcon (Time)
For Time:
52 Cards

Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run

060619 – Tail Lights

June 6, 2019
060619 – Tail Lights

Warm-up
Teams of 3
AMRAP 7:
200 M Sled Drag
100’ Bear Crawl
10 Synchro Romanian Deadlifts
Strength
Deadlift (15 Min to build to a heavy set of 5)
Metcon
Metcon (Time)
Teams of 3
100 Deadlifts (135/95)
400 M Sled Drag (45/35)
75 Deadlifts (185/135)
400 M Prowler Push (45/35)
50 Deadlifts (225/155)
400 Meter Prowler Push (45/35)

060519 – Slap Happy

June 5, 2019
060519 – Slap Happy

Warm-up
3 Rounds:
30 Seconds Each
Single Unders
Active Samson + Air Squats
Straight Leg Inchworms

5 Back Rack Lunges (Each)
5 Pausing Back Squats
10 Elbow Rotations
5 Front Rack Reverse Lunges (Each)
5 Pausing Front Squats

Child’s Pose
Pigeons Pose

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

060419 – Power Ranger

June 4, 2019
060419 – Power Ranger

Warm-up
Active Spidermans
Push-up to Down Dog
Front Plank
Active Spidermans
Push-up to Down Dog
Right Side Plank
Active Spidermans
Push-up to Down Dog
Left Side Plank

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

Wrist Stretch
Front Rack Stretch

Strength
Power Clean (15 Min to build to heavy single)
Metcon
Metcon (Time)
15 Power Cleans (155/105) 

600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105) 

200 Meter Run

*15:00 Cap

060319 – Eighteen Wheeler

June 3, 2019
060319 – Eighteen Wheeler

Warm-up
Easy Bike
Squat to Medicine Ball
Moderate Bike
Ground to Overhead with Medicine Ball
Faster Bike
Squats with Medicine Ball

Dumbbell Romanian Deadlifts
Hollow Hold
Dumbbell Strict Press & Reach
Arch Hold
Dumbbell High Plank Rows

Dumbbell Ankle Stretch
Child’s Pose on Medicine Ball

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

060119 – Adderall

June 1, 2019
060119 – Adderall

Metcon
Metcon (AMRAP – Reps)
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Score is total barbell reps completed.

053119 – Death Race

May 31, 2019
053119 – Death Race

Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Active Spidermans

45 Seconds
Moderate Bike
Active Samson

30 Seconds
Faster Bike
Mountain Climbers

15 Seconds
Sprint Bike
Burpees

10 Scap Pull-ups
8 Ring Rows (1 Second Hold At Top)
1-3 Strict Pull-ups
1-3 Light Weighted Pull-ups

*In the strength portion today, everyone will complete 6-7 reps of 3 strict pull-ups even if unweighted or banded.

Strength
Weighted Pull-ups (6-7 Sets of 3 Strict Pull-Ups Building in Weight)
Metcon
Metcon (Time)
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

*Run one heat all the way through before starting the second (and third) heat

*12:00 CAP

053019 – Yogi

May 30, 2019
053019 – Yogi

Warm-up
GROUP WARMUP
400 M Jog
THEN
7:00 Teams of 2 Warmup
200′ Single Arm Farmers Carry (Together)
5 Burpees Over Partner Holding Plank (Each)
20 Alternating Box Step-ups

MOBILITY
Pigeon Pose on Box
Dumbbell Ankle Stretch on Box
Wrist Stretch on Box

Strength
Handstand Progressions
15:00 to work on handstand/handstand walk
Metcon
Metcon (Time)
For Time:
150′ Walking Lunge
75′ Handstand Walk
30 Dumbbell Box Step-Ups
100′ Walking Lunge
50′ Handstand Walk
20 Dumbbell Box Step-Ups
50′ Walking Lunge
25′ Handstand Walk
10 Dumbbell Box Step-Ups

Box: (24″/20″)
Dumbbell: (Single 50/35)

*Scaling options for Handstand walk:
30/20/10 Shoulder Taps
150’/100’/50′ Bear Crawl

20:00 Time Cap

052919 – Bel-Air

May 29, 2019
052919 – Bel-Air

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Right Arm Dumbbell Swing
Left Arm Dumbbell Swing
Single Unders
Right Arm Dumbbell Hang Muscle Clean
Left Arm Dumbbell Hang Muscle Clean
Double Unders
Right Arm Dumbbell Strict Press
Left Arm Dumbbell Strict Press

Barbell Warmup
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations
5 Strict Press & Reach
5 Push Press & Reach

MOBILITY
Front Rack Stretch
Child’s Pose

Strength
Push Jerk (15 Minutes to build to heavy set of 3 reps)
Push Jerk (15 Minutes to build to heavy set of 3 reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row

052819 – Jelly Belly

May 28, 2019
052819 – Jelly Belly

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Spidermans
Moderate Bike
Active Samsons
Faster Bike
Push-up to Down Dog

30 Seconds
Barbell Good Mornings
Front Plank
Barbell Romanian Deadlifts
Right Side Plank
Barbell Deadlifts
Left Side Plank

GROUP WARMUP
30 Seconds
Easy Bike
Active Spidermans
Moderate Bike
Active Samsons
Faster Bike
Push-up to Down Dog

30 Seconds
Barbell Good Mornings
Front Plank
Barbell Romanian Deadlifts
Right Side Plank
Barbell Deadlifts
Left Side Plank

Metcon
Metcon (Time)
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)

25:00 Time Cap

MURPH

May 27, 2019
MURPH

Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Pull Ups, Push Ups & Squats may be partioned however they must be completed between the mile runs

052519 – Fancy Pants

May 25, 2019
052519 – Fancy Pants

Metcon
Metcon (Time)
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run

052419 – Joker

May 24, 2019
052419 – Joker

Warm-up
GROUP WARMUP
30 Seconds
Straight Leg Inchworms
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Ground to Overhead
Active Samson
Medicine Ball Squats
Active Spidermans
Medicine Ball Slams

Medicine Ball Game

BARBELL WARMUP
20 Seconds Barbell Good Mornings
20 Seconds Stiff Legged Deadlifts
20 Seconds Deadlifts

MOBILITY
Pigeon Pose: 30 Seconds Each Side
Medicine Ball Thoracic Opener
Barbell Straddle Stretch

Metcon
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

15:00 Time Cap

052319 – Family Fued

May 23, 2019
052319 – Family Fued

Warm-up
GROUP WARMUP
Toe Touch to Overhead Reach
Push-up to Down Dog
Active Samson
Active Spidermans

Relay
Empty Bar
Front Rack Lunge
OH Lunge

Guys against girls or class split even (depending on numbers of each)

Metcon
Metcon (AMRAP – Rounds and Reps)
Class Divides Into 2 Teams: (more than 2 teams if class is large enough)
AMRAP 40:
Total number of members on team x 100 ft.Front Rack Walking Lunge
(EX: 4 members – 400 ft)
*all guy team 75#
*guy/girl team 65#
*all girl team 55#
*Atheletes cannot switch before covering 50′ and cannot exceed 100′ before switching
400 M Run upon completion of lunges
Athletes do not have to stay together, but cannot resume next round of lunges until all members have returned.
EMOM All team members must perform 5 Burpees. Cannot resume workout until all athletes have done their 5. *Only during lunge, no burpees during run*

052219 – Dirt Nap

May 22, 2019
052219 – Dirt Nap

Warm-up
GROUP WARMUP
30 Seconds
Mountain Climbers
Slow Air Squats
Chest Stretch
Frog Hops
Pausing Air Squats
Wrist Stretch
Slow Burpees
Air Squats
Front Rack Stretch

Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Pausing Front Squats

GROUP WARMUP
30 Seconds
Mountain Climbers
Slow Air Squats
Chest Stretch
Frog Hops
Pausing Air Squats
Wrist Stretch
Slow Burpees
Air Squats
Front Rack Stretch

Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Pausing Front Squats

GROUP WARMUP
30 Seconds
Mountain Climbers
Slow Air Squats
Chest Stretch
Frog Hops
Pausing Air Squats
Wrist Stretch
Slow Burpees
Air Squats
Front Rack Stretch

Barbell Warmup
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Pausing Front Squats

Strength
Paused Front Squat (Build to heavy set of 2 – 2 sec pause at bottom)
Strength
Hang Clean (Build to heavy single (THIS IS A SQUAT CLEAN))
Metcon
Metcon (Time)
4 Rounds:
8 Hang Squat Cleans (115/80)
7 Lateral Barbell Burpees

052119 – Nicholas

May 21, 2019
052119 – Nicholas

Warm-up
GROUP WARMUP
*Line Drills – Relay Style – Stretch Down, Jog Back*
Quad Stretch
Knee to Chest
Straight Leg Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
Straight Leg Inchworms
Bear Crawl
Reverse Bear Crawl
Crab Walk
High Knees
Butt Kickers
Skip for Height
Skip for Distance

MOBILITY
Banded Lat Stretch
Banded Hamstring Stretch
Up Dog

Metcon
Metcon (AMRAP – Reps)
1:00 ME Strict T2B x2
1:00 ME GHD Sit-ups x2

Total reps
Rest as needed

Metcon (AMRAP – Reps)
10 AMRAP
Max Effort Strict Pull-ups
*Every time you drop you must run 200 M*
*Every 200 M run is -5 points from total*
Metcon

052019 – Hot Air

May 20, 2019
052019 – Hot Air

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Air Squats with Hands Overhead
Moderate Row
Tempo PVC Overhead Squats
Faster Row
Pause PVC Overhead Squats

Modified Barbell Warmup
*2 Second Pause at top and bottom of movements*
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Deadlifts

MOBILITY
Warrior Squats
PVC Overhead Squat Hold

Metcon (Time)
On the 5:00 x 5

30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

Metcon

051919 – Frozen Ropes

May 19, 2019
051919 – Frozen Ropes

Metcon
Metcon (Time)
2 Rounds:
200′ Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike

051819 – Buzz Lightyear

May 18, 2019
051819 – Buzz Lightyear

Metcon
Metcon (Time)
Teams of 3
For Time
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

*30:00 CAP*

051719 – Fight Gone Wrong

May 17, 2019
051719 – Fight Gone Wrong

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Box Step Ups
Child’s Pose on Box
Moderate Row
Box Step-ups
Box Supported Ankle Stretch
Faster Row
Box Jump with Step Down
Front Rack Stretch on Box

BARBELL WARMUP
5 Strict Press
5 Back Squats
5 Elbow Rotations
5 Good Mornings
5 Hang Cleans
5 Front Squats

KB “FLOWER”

Metcon
Metcon (AMRAP – Reps)
3 Rounds:
1:00 Gobblet Squats (53/35)
1:00 Box Jumps (24″/20″)
1:00 Rest
1:00 STOH (75/55)
1:00 Burpees
1:00 Rest
1:00 Hang Cleans (95/75)
1:00 Calorie Row
1:00 Rest

051619 – Dirt Road

May 16, 2019
051619 – Dirt Road

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Up Dog
Front Plank
Moderate Bike
Down Dog
Right Side Plank
Faster Bike
Push-up to Down Dog
Left Side Plank

30 Seconds
Right Side Farmers Walk
Right Side Bent Over Rows
Left Side Farmers Walk
Left Side Bent Over Rows

*Completed with lighter kettlebell than we’re using in the workout

Metcon
Metcon (Time)
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Pull-ups

200’Farmers Carry (70/53)

2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Pull-ups

200′ Farmers Carry (70/53)

1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike
10 Pull-ups

051519 – Bar Star

May 15, 2019
051519 – Bar Star

Warm-up
Metcon
Metcon (AMRAP – Reps)
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

051419 – Undercover

May 14, 2019
051419 – Undercover

Warm-up
GROUP WARMUP

30 Seconds
Single Unders
Active Samson
Push-up to Down Dog
Single Unders
Active Spidermans
Straight Leg Inchworms
Double Unders
Slow Air Squats
Push-up Plank Shoulder Taps

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats

MOBILITY

Front Rack Stretch
Wrist Stretch

GROUP WARMUP

30 Seconds
Single Unders
Active Samson
Push-up to Down Dog
Single Unders
Active Spidermans
Straight Leg Inchworms
Double Unders
Slow Air Squats
Push-up Plank Shoulder Taps

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats

MOBILITY

Front Rack Stretch
Wrist Stretch

Metcon
Metcon (Time)
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
35/25 Calorie Assault Bike

20:00 Cap

051319 – Wall Street

May 13, 2019
051319 – Wall Street

Warm-up
GROUP WARMUP

Easy Jog
Quad Stretch
Knees to Chest
Easy Jog
Straight Leg Kick
Side Lunges
Easy Jog
Walking Samson
Walking Spiderman

Medicine Ball Jog
Medicine Ball Foot Taps
Medicine Ball Deadlifts
Medicine Ball Jog
Medicine Ball Slams
Medicine Ball Squats (Squat to Ball)
Medicine Ball Jog
Medicine Ball Push Press
Medicine Ball Squats (Squat with Ball)

**MUSICAL CHAIRS**

MOBILITY

Ankle Stretch
Kettlebell Squat Hold

Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

30:00 Cap

051219 – Water Country

May 12, 2019
051219 – Water Country

Metcon
Metcon (Time)
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set

051119 – Cement Mixture

May 11, 2019
051119 – Cement Mixture

Metcon
Metcon (Time)
On the 3:00 x 7 Rounds:
200 M Run
12 Burpees

Score is slowest round

Metcon (Time)
On the 3:00 x 7 Rounds:
200 M Run
12 Burpees

Score is slowest round

051019 – Smooth Criminal

May 10, 2019
051019 – Smooth Criminal

Warm-up
GROUP WARMUP
40 Seconds
Single Unders
Toe Touch to Air Squats
30 Seconds
Single Unders
Air Squats
20 Seconds
Single Unders
Jumping Air Squats

POSTERIOR PRIMERS
No Bands
30 Seconds of Each:
Bird Dogs
Side Plank (Each Side)
Medicine Ball Goblet Squat Holds

With Bands
30 Seconds of Each:
Banded Glute Bridges
Banded Lateral Walks (Each Direction)
Banded Slow Squats

Strength
Deadlift (15:00 To build to heavy triple)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

050919 – Train Wreck

May 9, 2019
050919 – Train Wreck

Warm-up
GROUP WARMUP
Wreck Bag Run

30 Seconds
Easy Bike
Straight Leg Swings (Right Side)
Easy Bike
Straight Leg Swings (Left Side)
Easy Bike
Down Dog

MOBILITY
Pigeon Pose
Seated Straddle (Left, Right and Center)

GROUP WARMUP
Wreck Bag Run

30 Seconds
Easy Bike
Straight Leg Swings (Right Side)
Easy Bike
Straight Leg Swings (Left Side)
Easy Bike
Down Dog

MOBILITY
Pigeon Pose
Seated Straddle (Left, Right and Center)

Metcon
Metcon (AMRAP – Reps)
8 Rounds:
40 Seconds Double DB Squat Cleans (35/50)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest

Score is lowest rep total of the 8 rounds

050719 – Lead Foot

May 7, 2019
050719 – Lead Foot

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
V Ups
Ring Rows
Moderate Row
Push-up Shoulder Taps
Scap Pull-ups
Faster Row
Push-up to Down Dog
Hollow and Arches

MOBILITY
Chest Stretch
Child’s Pose

Metcon
Metcon (AMRAP – Reps)
AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


Rest 4 minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


Rest 4 minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

050619 – Isabel

May 6, 2019
050619 – Isabel

Warm-up
GROUP WARMUP
20 Seconds
Active Spidermans
Push-up to Down Dog
Active Samson
Straight Legged Inchworms
Air Squats with Arms Overhead

30 Seconds
PVC Pass Throughs
PVC Sotts Press
PVC Overhead Squats
PVC Pass Throughs (More Narrow)

PVC WARMUP
5 Good Mornings
5 Elbow Rotations
5 Snatch Grip Push Jerks
5 Overhead Squats
5 Snatch Grip Deadlifts

BARBELL WARMUP
5 Good Mornings
5 Elbow Rotations
5 Snatch Grip Push Jerks
5 Overhead Squats
5 Snatch Grip Deadlifts

COACH LED SNATCH WARMUP

Strength
Power Snatch (20:00 to find 1 RM)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#

050519 – Mountain Dew

May 5, 2019
050519 – Mountain Dew

Metcon
Metcon (Time)
4 Rounds:
400 Meter Run
15 Box Jump Overs (24″/20″)
3 Rope Climbs

050419 – Sleep Walk

May 4, 2019
050419 – Sleep Walk

Metcon
Metcon (AMRAP – Reps)
Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Assault Bike
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (135/95)

050319 – Spaceship

May 3, 2019
050319 – Spaceship

Warm-up
GROUP WARMUP
Partner Rowling
3 Rounds Each:
Land Exactly on 150 Meters

Penalties:
Round 1: Air Squats
Round 2: Burpees
Round 3: Push-ups

MOBILITY
Chest Stretch

Metcon
Metcon (AMRAP – Reps)
10 AMRAP
600 M Bike
1 Rope Climb
10 Box Jump Overs

Rest 3:00

6 AMRAP
8 Shuttle Runs (25′)
16 D Ball OTS (30-35/50)

Rest 2:00

1 AMRAP (21:00-22:00)
Burpees

050219 – Skippy

May 2, 2019
050219 – Skippy

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Toe Touch to Reach Overhead
Front Plank
Faster Single Unders
Down Dog
Ride Side Plank
Double Practice
Up Dog
Left Side Plank

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff Legged Deadlifts
5 Front Squats

Metcon
Metcon (Weight)
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

*Build in loading on the deadlift.
*Score is weights used. Put round times in notes.

050119 – Waterlogged

May 1, 2019
050119 – Waterlogged

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Active Spidermans
Moderate Row
Active Samson
Faster Row
Straight Legged Inchworms

DUMBBELL WARMUP
Each Side (With 1 Light Dumbbell):
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Front Rack Reverse Lunges
5 Strict Press

MOBILITY
Pigeon Pose on Box
Child’s Pose on Box

Metcon (Time)
1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)

*25:00 Time Cap

Metcon

043019 – Front Runner

April 30, 2019
043019 – Front Runner

Warm-up
GROUP WARMUP
Warmup Run
200 Meter Easy Jog
30 Seconds
Plate Hops
Air Squats
Plate Ground to Overhead
Active Samsons
Plate Counterbalance Squats
Deep Side Lunges

BARBELL WARMUP
10 Back Rack Elbow Rotations
5 Pausing Back Squats
10 Front Rack Elbow Rotations
5 Pausing Front Squats

MOBILITY
Partner 1: Banded Ankle Distraction
Partner 2: Drop Ankle Stretch off Plate

Strength
Front Squat (20:00 To Establish 1RM)
Metcon
Metcon (Time)
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: 165/110

*15:00 Time Cap

04292019 – Handlebars

April 29, 2019
04292019 – Handlebars

Warm-up
GROUP WARM UP
30 Seconds
Easy Bike
Push-up to Down Dog
Moderate Bike
Flutter Kicks
Faster Bike
Mountain Climbers

BARBELL WARM UP
5 Stiff Legged Deadlifts
5 Strict Press
5 Hang Power Cleans
5 Push Press
5 Power Cleans
5 Push Jerks

MOBILITY + ACTIVATION
Partner 1: 1 Minute Thoracic Extension*
Partner 2: 30 Seconds Arch Hold / 30 Seconds Hollow Hold

Metcon
Metcon (Time)
Workout Definition

4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

042819 – Hogwartz

April 28, 2019
042819 – Hogwartz

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
21/15 Calorie Assault Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)

042719 – Bubba Gump

April 27, 2019
042719 – Bubba Gump

Metcon
Metcon (Time)
Partner WOD

3 Rounds:
800 Meter Run (Relay style – 200 M incraments)
30 Deadlifts (155/105)
30 Lateral Barbell Burpees

*30 Deadlifts and 30 Burpees can be split any way*

042619 – Denim

April 26, 2019
042619 – Denim

Warm-up
GROUP WARMUP
30 Seconds
Singles
Plate Ground to Overhead
PVC Pass Throughs
Singles
Plate Counterbalance Squats
PVC Pass Throughs (more narrow)
Double Practice
OHS With Plate
PVC Pass Throughs (even more narrow)

BARBELL WARMUP
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Balance
5 Snatch Grip Deadlifts

Strength
Overhead Squat (15:00 To Establish 3 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

042519 – Old Town Road

April 25, 2019
042519 – Old Town Road

Warm-up
GROUP WARMUP
9 EMOM
Easy Bike
Plank
Push-up to Down Dog

THEN:
Farmers & Lumberjacks

GROUP WARMUP
9 EMOM
Easy Bike
Plank
Push-up to Down Dog

THEN:
Farmers & Lumberjacks

Metcon
Metcon (Time)
6 Rounds:
15/12 Calorie Assault Bike
150′ Farmers Carry (53’s/35’s)
9 Toes To Bar

30:00 CAP

042419 – Geronimo

April 24, 2019
042419 – Geronimo

Warm-up
GROUP WARMUP
Stretch – Squat – Barbell
1 Minute Active Spidermans
45 Seconds Air Squats
30 Seconds Stiff Legged Deadlifts
1 Minute Push-up to Down Dog
45 Seconds Pause Air Squats
30 Seconds Elbow Rotations
1 Minute Straight Legged Walk Outs
45 Seconds Tempo Air Squats
30 Seconds Hang Power Cleans

MOBILITY
Front Rack Stretch
Chest Stretch
Wrist Stretch

Metcon
Metcon (AMRAP – Rounds)
5 Rounds:
AMRAP 3:
1 Clean (185/125)
3 HSPU
25′ Walking Lunge

*Rest 1 Minute Between Rounds*
*Partial Rounds DO NOT COUNT*

042319 – Boat Race

April 23, 2019
042319 – Boat Race

Warm-up
GROUP WARMUP
AMRAP 8:
Partner 1: Easy Rowing For Meters
Partner 2: 200 Meter Easy Run

Switch stations when running parter returns

MOBILITY
Banded Hamstring Stretch
Banded Cross Body Stretch

Metcon
Metcon (Time)
4 Times:

500 Meter Row
400 Meter Run

*Scored individually. Score Is Total Time.

042219 – Destiny’s Child

April 22, 2019
042219 – Destiny’s Child

Warm-up
GROUP WARMUP
:30
Active Spidermans
Box Step-ups
Active Samson
Box Step-ups
Air Squats
Box Step-ups

2 Rounds
30 Seconds:
PVC Overhead Squats
PVC Sotts Press

BARBELL WARMUP
5 Stiff Legged Snatch Grip Deadlifts
5 Hang Muscle Snatches
5 Overhead Squats

MOBILITY
Child’s Pose on Box
Ankle Stretch Off Box
Barbell Ankle Stretch

Strength
Paused Snatch (8 EMOM @ 50% of 1RM)
3 second pause at knee
Metcon
Metcon (Time)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24″/20″)

Directly Into…

12-9-6
Overhead Squats (95/65)
Burpees

20:00 CAP

Metcon (Time)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24″/20″)

Directly Into…

12-9-6
Overhead Squats (95/65)
Burpees

20:00 CAP

042019 – Wreck Yourself

April 20, 2019
042019 – Wreck Yourself

Metcon
Metcon (Time)
Teams of 3, For Time:
600 Meter Slam Ball Run (50/35)
6 Rope Climbs
20 Squat Cleans (135/95)
600 Meter Slam Ball Run (50/35)
9 Rope Climbs
35 Squat Cleans (135/95)
600 Meter Wreck Bag Run (50/35)
12 Rope Climbs
50 Squat Cleans (135/95)

041919 – Vader

April 19, 2019
041919 – Vader

Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Active Samson
Moderate Row
Active Spidermans
Faster Row
Air Squats

WALLBALL PARTNER WARMUP
Grab a partner and a light wallball for this warmup. Place athletes on opposite sides of the room.

2 Rounds:
:20 Seconds Chest Passes
:20 Seconds Lateral Passes
:20 Seconds Lateral Passes (Other Side)
:20 Seconds Squat Passes

MOBILITY
1:00 Chest Stretch
1:30 Medicine Ball Squat Hold

Metcon
Metcon (Time)
3 Times

24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

*Scored individually. Rest as needed. Slowest round is score.

041819 – Annie’s On the Run

April 18, 2019
041819 – Annie’s On the Run

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Down Dog
AbMat Sit-ups
Single Unders
Push-up to Down Dog
Straight Legged AbMat Sit-ups
Single Unders
Straight Leg Walk outs to Push-up
V-Ups

MOBILITY
2:00 Couch Stretch
1:00 Ankle Stretch on Post

Metcon
Metcon (Time)
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

35:00 Time Cap

041719 – Doorbell

April 17, 2019
041719 – Doorbell

Warm-up
GROUP WARMUP
Cone Game + Bike Penalty

DUMBBELL WARMUP
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Front Rack Lunges (Each Side)

MOBILITY
:60 Child’s Pose
:60 Dumbbell Ankle Stretch
:60 Dumbbell Squat Hold

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
18/12 Calorie Assault Bike
10 Pull-Ups
15 Dumbbell Deadlifts (50’s/35’s)
20 Dumbbell Front Squats (50’s/35’s)

041619 – Grace

April 16, 2019
041619 – Grace

Warm-up
GROUP WARMUP
Teams of 2
AMRAP 7:
5 Plate Ground to Overhead
25’ Overhead Walking Lunge
10 Plate Hops
25’ Overhead Walking Lunge

Completed with 15/10# Plate

When Not Working, Choose One:
Active Spidermans
Active Samson
Push-up to Down Dog

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Hang Power Cleans
5 Front Squats

MOBILITY
1:30 Banded Lat Stretch
1:30Banded Triceps Stretch

Strength
Power Clean + Push Jerk
15:00 To establish heavy
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

041519 – Marathon Monday

April 15, 2019
041519 – Marathon Monday

Warm-up
GROUP WARMUP
Warmup Run
200 Meter Run

Followed By….

30 Seconds
AbMat Sit-ups
Air Squats
Push-up to Down Dog
Kettlebell Deadlifts
Russian Kettlebell Swings
Box Step-ups
Box Jumps (Step Down)

Metcon
Metcon (Time)
2 Rounds:
400 Meter Run, 26 Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

041319 – Tip Toe

April 13, 2019
041319 – Tip Toe

Metcon
Metcon (Time)
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees
Metcon
Metcon (Weight)
Back Squat
10 EMOM
2 Reps
Metcon
Metcon (Time)
3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge
Metcon
Metcon (AMRAP – Rounds and Reps)
COMMUNITY WORKOUT
With a partner:
15:00 AMRAP
10 Burpees
20 Push-ups
30 Sit-ups
40 Box Jump Overs
50 Air Squats

041219 – TNT

April 12, 2019
041219 – TNT

Warm-up
GROUP WARMUP
2 Rounds
30 Seconds:
PVC Cuban Presses
Push-up to Down Dog
3 PVC Pass Throughs + 3 Overhead Squat

PVC Game

Metcon
Metcon (Time)
PARTNER WOD
60 Power Snatches
60 Power Clean and Jerks
60 Thrusters

Barbell: 95/65

041119 – Christine

April 11, 2019
041119 – Christine

Warm-up
GROUP WARMUP
AMRAP 8:
Buddy 1:
Meter Row
Buddy 2:
6 Barbell Stiff Legged Deadlifts
6 Lateral Hops Over Barbell
6 Box Step-ups (5 each leg)

Switch Stations after buddy 2 completes step-ups. Add two reps with each round. 6, 8, 10, 12, 14…

Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)

14:00 Cap

Metcon (Time)
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)

14:00 Cap

041019 – Heartbreak Kid

April 10, 2019
041019 – Heartbreak Kid

Warm-up
GROUP WARMUP
30 Seconds
Easy Single Unders
Active Samson
Barbell Bent Over Rows
Higher Single Unders
Pausing Air Squats
Barbell Standing High Pulls (No Hips, Just Elbows High)
Faster Single Unders
Push-up to Down Dog
Barbell Front Squats

BANDED GLUTE ACTIVATION
2 Rounds:
20 Seconds Squats
20 Seconds Glute Bridges
10 Seconds Lateral Steps Right
10 Seconds Lateral Steps Left

MOBILITY
Barbell Calf Smash

Strength
Front Squat (15 Min to build to a heaby set of 3)
Metcon
Metcon (Time)
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

12:00 Time Cap

040919 – Bad Blood

April 9, 2019
040919 – Bad Blood

Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Medicine Ball Deadlifts
Moderate Bike
Medicine Ball Front Squats
Faster Bike
Medicine Ball Thrusters

BARBELL WARMUP
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbow Rotations
5 Good Mornings
5 Back Squats

MOBILITY
Child’s Pose on Medicine Ball
Medicine Ball Squat Hold

Metcon
Metcon (AMRAP – Reps)
1:00 ME Wallballs (20/14)
Metcon
Metcon (AMRAP – Reps)
1:00 ME STOH (95/65)
Metcon (AMRAP – Reps)
1:00 ME STOH (95/65)
Metcon
Metcon (AMRAP – Reps)
1:00 ME Bike Calories
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute STOH (95/65)
1 Minute Calorie Bike
1 Minute Rest

040819 – Black and Blue

April 8, 2019
040819 – Black and Blue

Warm-up
GROUP WARMUP

GAME
Farmers and Lumberjacks

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY
Front Rack Stretch
Wrist Stretch.

Strength
Power Clean (15 Minutes to build to heavy set of 3)
Metcon
Metcon (Time)
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

12:00 Cap

040619 – Me Three

April 6, 2019
040619 – Me Three

Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)
Metcon
Metcon (Time)
For Time:
2,500/2,000 Meter Row

*Every 3 Minutes (Starting at 0:00):
10 Kettlebell Swings (70/50)
30 Double Unders

040519 – Tri Sprint Intervals

April 5, 2019
040519 – Tri Sprint Intervals

Warm-up
Metcon
GROUP WARMUP
40 Seconds
Easy Row
Easy Bike
Slow Shuttle Runs
30 Seconds
Moderate Row
Moderate Bike
Moderate Shuttle Runs
20 Seconds
Faster Row
Faster Bike
Faster Shuttle Runs
Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

Metcon
Metcon (No Measure)
If time remains,

100 Bench Press (45/35)

040419 – Rope Swing

April 4, 2019
040419 – Rope Swing

Warm-up
GROUP WARMUP
Short Line Drills
Quad Stretch
Knee to Chest
Straight Leg Kicks
Walking Samson
Walking Spidermans
Side Lunges

*Switch movement about every 25 feet

:20 Kettlebell Deadlifts
:20 Hollow Hold
:20 Russian Swings
:20 Hollow Hold
:20 Seconds Kettlebell Swings
:20 Seconds AbMat Sit-ups

Connect Four

Strength
Box Squats
Warm Up to Moderate Weight, then:
5×3 Box Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
2 Rope Climbs
10 Kettlebell Swings (53/35)
20 AbMat Sit-ups

040319 – Rear End

April 3, 2019
040319 – Rear End

Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Mountain Climbers
Air Squats
Single Unders
Push-up to Down Dog
Air Squats with Hands Overhead
Single Unders
Push-up Shoulder Taps
Pausing Air Squats with Hands Overhead

BARBELL WARMUP
10 Calf Raises
5 Strict Press
10 Calf Raises
5 Push Press
10 Calf Raises
5 Push Jerks

MOBILITY
**Partner 1: **Right Lat Foam Roll
**Partner 2: **Banded Face Pulls
**Partner 1: **Left Lat Foam Roll
**Partner 2: **Banded Press & Reach

Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (135/95)
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
60 Double Unders
45 Air Squats
21/15 Calorie Assault Bike
15 Push Jerks (135/95)
Metcon

040219 – Doce

April 2, 2019
040219 – Doce

Warm-up
GROUP WARMUP
Teams of 2
AMRAP 8:
100 Meter Rowling
10 Meter Burpee Broad Jump Out
10 Meter Walking Luge Back

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats

MOBILITY
Ankle Stretch Off Box
Wrist Stretch On Box
Front Rack Stretch on Box

Metcon
Metcon (AMRAP – Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Metcon (AMRAP – Reps)
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

040119 – Snake Bite

April 1, 2019
040119 – Snake Bite

Warm-up
GROUP WARMUP
30 Seconds
PVC Hang High Pulls
Active Samson
PVC Hang Muscle Snatch
Air Squats

PVC Power Snatch Balances
Active Spidermans

PVC Squat Snatch Balances
Push-up to Down Dog 

PVC Hang Squat Snatches

BARBELL WARMUP
5 Hang High Pulls
5 Hang Muscle Snatch

5 Power Snatch Balances 

5 Squat Snatch Balances

5 Hang Squat Snatches

MOBILITY
PVC Pass Throughs
PVC Lat Stretch
PVC Overhead Squat Hold

Strength
Squat Snatch (15 Min to establish heavy complex)
Metcon
Metcon (Time)
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

12:00 Time Cap

033019 – Rope-a-Dope

March 30, 2019
033019 – Rope-a-Dope

Warm-up
WARMUP
Rotating Through 3 Stations:
1st Station: Bike
2nd Station: Stretch
3rd Station: Dumbbell Movement (Warmup completed with one light dumbbell)

30 Seconds
Easy Bike
Active Samson
Lateral Hops Over Dumbell

Moderate Bike
Active Spidermans
Dumbbell Deadlifts (Change Arms Every 5)

Faster Bike
Push-up to Down Dog
Dumbbell Strict Press (Change Arms Every 5)

MOBILITY
1 Minute Each (One Partner at Each Station)
Dumbbell Ankle Stretch: Place dumbbell on top of the knee and drive weight forward while keeping the heel down. Switch at 30 seconds.
**Child’s Pose: **Sit back on legs and reach arms straight out front, dropping head and chest towards the floor.
**Standing Hamstring Stretch: **Cross one foot over the other and reach for the floor. Switch at 30 seconds.

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (70/50)
300 Double Unders
15 Rope Climbs
Metcon (Time)
3 Rounds:
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups
Metcon (Time)
3 Rounds:
600 Meter Run
30 Russian Kettlebell Swings (53/35)
30 Push-ups
Metcon

032919 – Macho Mile

March 29, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032919 – Macho Mile

Warm-up
GROUP WARMUP
2:00 Bike
Then:
:30
Knee to Chest (in place/balance)
Quad Stretch (in place/balance)
Figure Four (in place/balance)
Alternating Lunge w/ Torso Twist
Then:
Simon Says line drills
Skill
Metcon (Time)
4 X 25/15 Calorie Bike Sprint

*Score is slowest round

Metcon
Metcon (Time)
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

18:00 Time Cap

032819 – Helmet Hair

March 28, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032819 – Helmet Hair

Metcon
Metcon (AMRAP – Rounds and Reps)
12 AMRAP:
5 Handstand Push-ups
10 Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups

032719 – Dead Broke

March 27, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032719 – Dead Broke

Warm-up
GROUP WARMUP:
:30 Each:
Toe Touches
Leg Swings
Spiderman
Walk Outs
Jump for Height
Plate Hops
Hip Circle Walks

GAMES:
The Floor is Lava
Plate Relay

GROUP WARMUP:
:30 Each:
Toe Touches
Leg Swings
Spiderman
Walk Outs
Jump for Height
Plate Hops
Hip Circle Walks

GAMES:
The Floor is Lava
Plate Relay

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)

Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)

032619 – Inner Tube

March 26, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032619 – Inner Tube

Warm-up
GROUP WARMUP
2 Rounds
:30 Each:
PVC Pass Throughs
Push-up to Down Dog
PVC Overhead Squats
Push-up to Down Dog
PVC V-Ups on Floor

*More narrow on Overhead Squats and Pass Throughs on the second round

BARBELL WARMUP
Shrug
Highpull
Muscle Snatch
Power Snatch
Squat Snatch
OHS
Snatch Balance
Sotz Press

Power Snatch (20:00 EOMOM – 1 DL, 1 HP, 1 PS @ 65-75%)
Strength
Metcon
Metcon (Time)
15-12-9-6-3:
Power Snatches (75/55)
Toes to Bar
Burpees

15:00 Time Cap

032519 – Wall-E

March 25, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032519 – Wall-E

Warm-up
GROUP WARMUP
:30 (Cone to Cone)
Alternating toe touches
Knee to Chest
Toy Soldiers
Quad Stretch
Hip Turnouts
Alternating Lunge w/ Twist
High Knees
Butt Kicks
Shuttle Runs

MOBILITY
:60
Wall Squat
Standing Hamstring Stretch
Couch Stretch
Calf Stretch

Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
30 STOH (75/55)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
Metcon
Metcon

032319 – Party Bus

March 23, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032319 – Party Bus

Metcon
Metcon (Weight)
Teams of 3
AMRAP 12:
Build to Heavy 3-Position Power Clean

Rest 3 Minutes

AMRAP 15:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)

Metcon
Metcon (AMRAP – Rounds)
Teams of 3
AMRAP 12:
Build to Heavy 3-Position Power Clean

Rest 3 Minutes

AMRAP 15:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)

GENERAL DESCRIPTION
Strength biased Saturday workout
As a team, athletes will start with empty bars and build to a heavy 3-position power clean in part 1
Score here is total weight lifted as a team
Part 2 is to be completed waterfall style
Once the partner in front clears the bike, the next partner can go
Score here is total fully completed rounds as a team
Partial rounds do not count towards the score
A round is counted each time a teammate finishes the last power clean

032219 – 19.5

March 22, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032219 – 19.5

Warm-up
25 Jumping Jacks
10 Arm Swing Jumps
4 each Spiderman to Back Point
6 each Single Leg Lateral Lunge
10 Ice Skater Swings
4 Heel Contact Inch Worms
Arm Circles Small to Big
Alternate Palms Facing the Sky
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

032119 – Goat Day

March 21, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032119 – Goat Day

Warm-up
Foam Roller Dodge Ball
Metcon
Metcon (No Measure)
20 EMOM
Odd Minutes: Movement 1
Even Minutes: Movement 2
Metcon
Metcon (AMRAP – Reps)
20 AMRAP
Back Squats (155/105)

*Every time you have to put the bar back on the rack, you must complete a 200 M Run

032019 – Double Pits to Chesty

March 20, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032019 – Double Pits to Chesty

Warm-up
GROUP WARMUP
:30
Forward and Back Hops to Plate
Down Dog
In and Out Hops to Plate
Up Dog
Plate Ground to Overhead
Push-up Plank Hold
Plate Floor Presses
Hollow Hold
Hands on Plate Mountain Climbers
Arch Hold

*Warmup Completed With a 15/10# Plate

MOBILITY
:45 Chest Stretch on Post

:30 Dead Hang From Bar

Teaching
TEACHING

DOUBLE UNDERS
15 Seconds Easy Single
15 Seconds Higher Singles
15 Seconds Double Under Practice

TOES TO BAR
10 Scap Pull-ups
10 Kip Swings
3 Hanging Leg Raises
3 Toes to Bar

PUSH-UPS & BENCH PRESS
10 Standing PVC Bench Press (Pause on Chest)
10 Standing PVC Bench (No Pause)
3 Push-ups (Pause on Floor)
3 Push-ups (No Pause)

TEACHING

DOUBLE UNDERS
15 Seconds Easy Single
15 Seconds Higher Singles
15 Seconds Double Under Practice

TOES TO BAR
10 Scap Pull-ups
10 Kip Swings
3 Hanging Leg Raises
3 Toes to Bar

PUSH-UPS & BENCH PRESS
10 Standing PVC Bench Press (Pause on Chest)
10 Standing PVC Bench (No Pause)
3 Push-ups (Pause on Floor)
3 Push-ups (No Pause)

Strength
Bench Press (15 Minutes to build to heavy triple)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar

031919 – Megalodon

March 19, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031919 – Megalodon

Warm-up
GROUP WARMUP
Buddy Relay
AMRAP 10:
10 Box Step-ups
10 Air Squats
100 M Rowling

*For every rep over or under you must complete that number of jumping air squats

*Must tag partner to switch

Teaching
TEACHING

BOX JUMPS
Build in height through movement and practice

ROWING
:30 Slow Row
:30 Moderate Row (Emphasizing Arms Punching First on Recovery)

DUMBELL FRONT SQUATS
8 Dumbbell Front Squats (With Lighter Set

REHEARSALS
1 Round Each
6 Box Jumps
8 Front Squats
100 Meter Row

Build to Workout Weight

1 Round Each
3 Box Jumps
4 Dumbbell Front Squats
50 Meter Row

Metcon
Metcon (Time)
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

031819 – Low Key

March 18, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031819 – Low Key

Warm-up
GROUP WARMUP
:30
PVC Pass throughs
Hops (Forward and Back)
PVC Overhead Squats
Hops (Side to Side)
3 Narrow Pass Throughs + 3 Narrow Overhead Squats
Burpees

With PVC Pipe
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches

With Barbel
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches

Strength
Squat Snatch (15 Minutes to work up to a heavy)
Teaching
“LOW KEY” REHEARSAL
1 Round
3 Burpee Pull-ups
6 Alternating Dumbbell Snatches
9 Sit-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups

031619 – Mind Boggler

March 16, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031619 – Mind Boggler

Metcon
Metcon (Time)
AMRAP 20:
7 Squat Clean Thrusters (115/80)
200 Meter Run

031419 – 19.4

March 15, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031419 – 19.4

Warm-up
GROUP WARMUP
:60
Active Spidermans
Air Squats with Arms Overhead
:40
Push-up to Down Dog
Air Squats with Arms Overhead
:20
Top Half Burpees
Air Squats with Arms Overhead

BARBELL WARMUP
5 Snatch Grip Deadlifts
5 High Pulls
5 Hang Power Snatches
5 Behind the Neck Push Jerks
5 Overhead Squats

MOBILITY + ACTIVATION
1:30 Banded Lat Stretch

3 Rounds Banded Complex
10 Pull-Aparts + 10 Pass Throughs + 10 Overhead Squats

Teaching
TEACHING
Bar-Facing Burpee
Step Up vs. Jump Up
4 Step Up Bar Facing Burpees
4 Jump Up Bar Facing Burpees

Bar Muscle-ups
Arms Straight
10 Kips Swings
1-3 Strict Pull-ups
5 Straight Arm Press Downs
1-2 Bar Muscle-up Attempts

Snatch
Arms Straight
3 Jump Shrugs
3 High Pulls
1 High Hang Power
2 Hang Power Snatches
3 Power Snatches

Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Metcon
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

Metcon
Metcon
CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

031419 – Goat Day

March 14, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031419 – Goat Day

Warm-up
Coach Pick

Wall Ball Tic Tac Toe
Farmers & Lumberjacks
Cone Game
Kettlebell Tap Game
Foam Roller Dodge Ball

Strength
Power Clean (10 EMOM adding weight as needed. )
Metcon
Metcon (Time)
8 – 25 ft shuttle runs
70 single unders
60 sit ups
50 rkb swings
40 box jump over
30 gob squats
20 kcal bike
* 18 minute cap

031319 – Jacquelyn

March 13, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031319 – Jacquelyn

Warm-up
GROUP WARMUP
:30
Easy Row
Mountain Climbers
Moderate Row
Push-up to Down Dog
Faster Row
Air Squats
:20
Hollow Hold
Barbell Back Squats
Arch Hold
Medicine Ball Front Squats
Medicine Ball Twists
Jumping Medicine Ball Squats

MOBILITY
:45 Warrior Squats
:45 Medicine Ball Squat Hold

Teaching
TEACHING

ROW
Heels Down
Vertical Shin
Shoulder Forward of Hips
Back Flat
Neutral Head
Movement Prep
Establish Catch
20 Seconds Easy Row

WALLBALLS
5 Front Squats
5 Wallballs

TOES TO BAR
5 Scap Pull-ups
5 Jumping Kips with Feet Forward
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar

Strength
Back Squat (15:00 to build to heavy set of 5)
Metcon
Metcon (Time)
For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar

12:00 Cap

031219 – Bedtime

March 12, 2019
031219 – Bedtime

Warm-up
GROUP WARMUP
With a Buddy
AMRAP 5:
Sprint to Opposite End of Room
10 Plate Hops
Sprint Back to Start , Then Back to Plate
5 Burpees to Plate

Switch After Full Rounds

With An Empty Bar:
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Strict Press

5 Deadlifts
5 Muscle Cleans
5 Push Press

5 Deadlifts
5 Hang Power Cleans
5 Push Jerks

Teaching
DEADLIFTS
5 Pausing Deadlifts (At Top and Bottom, Feeling the Heel & Feeling Hips Open)
5 Deadlifts

HANG POWER CLEANS
3 Jump Shrugs
3 Muscle Cleans
3 High Hang Power Cleans
3 Hang Power Cleans

PUSH JERKS
5 Push Jerks
5 Over-Exaggerated Push Jerks

Build to Lighter Weight

REHEARSALS
1 Round
5 Lateral Bar Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks

Build to Workout Weight

1 Round
5 Lateral Bar Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks “

Metcon
Metcon (Time)
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Slowest Round Recorded

031119 – Cindy

March 11, 2019
031119 – Cindy

Warm-up
WOD BRIEF + GROUP WARMUP (0:00 – 8:00)
3 Rounds
5 Push-Up to Down Dog
10 Tempo Air Squats
15 Hollow Hold

MOBILITY (8:00 – 10:00)
:60 Banded Lat Stretch
:60 Childs Pose

Teaching
PULL-UPS
5 Scap Pull-ups
5 Kip Swings
3 Hip Pops (No Pull)
3 Kipping Pull-ups

PUSH-UPS
10 Second Top Plank Hold
5 Second ACTIVE Bottom Position Hold
3-5 Push-ups

AIR SQUATS
5 Tempo Air Squats (3 Seconds)
5 Pausing Air Squats
5 Air Squats

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

030919 – Breaking It In

March 9, 2019
030919 – Breaking It In

030819 – 19.3

March 8, 2019
030819 – 19.3

Warm-up
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Metcon
Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk

Time cap: 10 minutes

Metcon
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

Metcon
Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl

Time cap: 10 minutes

030719 – Goat Day

March 7, 2019
030719 – Goat Day

Warm-up
GROUP WARMUP
Partner Relay Rowling
8-10 Minutes on the clock
Looking to land exactly on 100 meter intervals (don’t reset the monitor)
If they land at 97 or 103, score is 3 burpees.
Athlete will jog across the room, complete burpee penatly and then run back to tag partner

MOBILITY

:45 Each Side – Banded Lat + Chest Stretch

:60 Each Leg – Couch Stretch

Metcon
Metcon (No Measure)
20:00 EMOM
Odd: Movement 1
Even: Movement 2

030619 – Pins and Needles

March 6, 2019
030619 – Pins and Needles

Warm-up
GROUP WARMUP
3 Rounds
30 Seconds Active Samson
30 Seconds Air Squat (Arms Up)

2 Rounds
30 Sec PVC Snatch Deadlifts
30 Sec PVC Pass Throughs
30 Sec PVC Overhead Squats

1 Round
10 Barbell Snatch Grip Deadlift
10 Snatch Grip Behind the Neck Push Press
10 Overhead Squats

Teaching
TEACHING

STRICT PULL-UPS
10 PVC Banded Pull Downs
10 Scap Pull-ups
5 Straight Arm Press Downs
1-3 Strict Pull-ups

DEADLIFTS
10 Banded PVC Deadlifts
10 Empty Barbell Deadlifts

OVERHEAD SQUAT
10 Banded Overhead Squats
10 PVC Overhead Squat

Strength
Overhead Squat (15 Min to build to a heavy single)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

030519 – 4-Wheel Drive

March 5, 2019
030519 – 4-Wheel Drive

Warm-up
GROUP WARMUP
1:00
Easy Bike
Box Step-ups
Side Lunges
:45
Moderate Bike
Mountain Climbers with Hands on Box
Side Shuffles
:30
Faster Bike
Straight Leg Burpees
Shuttle Runs
Teaching
TEACHING

BIKE
Body Tight
* Knees in
* Elbows in
* Belly tight
* Fast circles with hands and feet
15 Seconds Moderate Bike
15 Seconds Fast Bike

BURPEE BOX JUMPS
Broad Jump vs. Step and Jump
3 Burpees
3 Box Jumps
3 Burpee Box Jumps

SHUTTLE RUNS
Body Tight
4 Easy Shuttle Runs
4 Moderate Shuttle Runs
4 Fast Shuttle Runs

REHEARSAL
1 Round
4 Calorie Bike
4 Burpee Box Jumps
4 x 10 Meter Shuttle Runs

Metcon
Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

030419 – Adele

March 4, 2019
030419 – Adele

GROUP WARM-UP

:30
Row
Push-up to Down Dog
Sit-ups
Air Squats
Row
Active Samson
Sit-ups
Front Squats (Empty Bar)
Row
Inchworms
Sit-ups
Back Squats (Empty Bar)

MOBILITY
1:00 Warrior Squats
1:00 Front Rack Stretch
1:00 Back Squat Hold (With Empty Bar)

Warm-up
Strength
Back Squat (15 Minutes to find 1RM)
Teaching
TEACHING

MEDICINE BALL SQUAT CLEAN
3 Deadlifts
3 Deadlift-Shrugs
3 Front Squats
3 Pull Unders
3 Medicine Ball Squat Cleans

ABMAT SIT-UPS / TOES TO BAR
10 AbMat Sit-ups

Metcon
Metcon (AMRAP – Reps)
5 Rounds:
1:00 Row
1:00 Med Ball Squat Cleans (20/14)
1:00 AbMat Sit-ups
1:00 Rest

022819 – Goat Day

February 28, 2019
022819 – Goat Day

Warm-up
(0:00 – 15:00)
GROUP WARMUP
:30
Shuttle Runs
Quad Stretch
Knee to Chest
Solider Kicks
Shuttle Runs
Knuckle Drags
Side Lunge
Cradle Stretch
Shuttle Runs
Walking Samson
Walking Spidermans
Walkouts
Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Shuttle Runs
Side Shuffles
Skip for Height
Skip for Distance

(15:00 – 20:00)
MOBILITY
:60 Pigeon Pose
:60 Child’s Pose on Kettlebell
:60 Ankle Stretch

Metcon
Metcon (No Measure)
20 EMOM

Odd: Movement 1
Even: Movement 2

Athletes will chose movements and rep scheme with coaches guidance

022719 – Overhaul

February 27, 2019
022719 – Overhaul

Warm-up
(0:00 – 12:00)
GROUP WARMUP + MOBILITY
:30
Jumping Jacks
Air Squats
PVC Pass Throughs
Lateral Hops Over Bar
Active Samson
PVC Overhead Squats
Reverse Lunges
Active Spidermans
Narrow PVC Pass Throughs

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Teaching
(12:00 – 25:00)
TEACHING

BOX JUMP OVERS
Where to Rest
5 Step-ups Each Leg
5 Box Jumps
5 Box Jump Overs

PULL-UPS

:15 Push-Up Plank Hold
:15 Active Bottom Position Hold
5 Push-Ups
3 Tempo Pausing Push-Ups

SNATCH
Paint Roller
Speed Under
2 High Hang High Pulls
2 Hang High Pulls
2 High Pulls
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

Strength
3-Position Power Snatch
Athletes have 15:00 to build to a moderate 3-position power snatch
Metcon
Metcon (Time)
(45:00-60:00)

For Time:
50 Box Jump Overs (24/20)
40 Push-Ups
30 Power Snatches (115/80)

15:00 Time Cap

Metcon (Time)
(45:00-60:00)

For Time:
50 Box Jump Overs (24/20)
40 Push-Ups
30 Power Snatches (115/80)

15:00 Time Cap

022619 – Face Off

February 26, 2019
022619 – Face Off

Warm-up
(0:00 – 12:00)
GROUP WARMUP
:45
Easy Bike
Active Spidermans
:30
Moderate Bike
Mountain Climbers
:15
Fast Bike
Burpees

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(12:00 – 15:00)
MOBILITY
1:30 Banded Hamstring Stretch
1:30 Banded Cross Body Stretch

Teaching
(15:00 – 25:00)
TEACHING

BIKE
Leg Drive
15 Seconds Moderate (Sitting)
15 Seconds Fast (Slightly Standing)

BARBELL-FACING BURPEES
Toes & Belly
3 Loose Bar Facing Burpees
3 Tight Bar Facing Burpees

DEADLIFTS
Hips Above Knees
Shrug Down
Establish Setup Position
5 Empty Bar Deadlifts

Build to Lighter Weight

(25:00 – 35:00)
REHEARSAL
1 Round
5 Deadlifts
5 Barbell-Facing Burpees
5 Calorie Bike

Build to Workout Weight

1 Round
3 Deadlifts
4 Barbell-Facing Burpees
5 Calorie Bike

Metcon
Metcon (Time)
(35:00 – 60:00)

5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Slowest score recorded

022519 – This One

February 25, 2019
022519 – This One

Warm-up
(0:00 – 10:00)
GROUP WARMUP
:60
Easy Row
Active Samson
Air Squats
:45
Moderate Row
Active Spidermans
DB Deadlift
:30
Faster Row
Push-up to Down Dog
5 DB Strict Presses

(10:00 – 12:00)
MOBILITY
:60 Dumbbell Squat Hold & Ankle Stretch

Teaching
(12:00-20:00)
TEACHNG
DUMBBELL GOBLET SQUATS
5 Pausing Goblet Squats
5 Goblet Squats

DUMBBELL HANG CLEAN AND JERKS
5 Dumbbell Hang Clean and Jerks (Each Side)
Build to Workout Weight

(20:00 – 25:00)
REHEARSAL
1 Round
9 AbMat Sit-ups
6 Dumbbell Hang Clean and Jerks
3 Dumbbell Goblet Squats

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

022219 – 19.1

February 23, 2019
022219 – 19.1

Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

022219 – 19.1

February 22, 2019
022219 – 19.1

Warm-up
(0:00-20:00)
GROUP WARMUP

:20
Rig to Rig
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks 

Side Lunge
Duck Walks
Moderate Jog
Cradle Stretch
Walking Lunge
Spidermans
Faster Jog
Skip for height
3 Air Squats + Broad Jump

Teaching
19.1 Strategy and Standards
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

022119 – Goat Day

February 21, 2019
022119 – Goat Day

Warm-up
(0:00 – 20:00)
GROUP WARMUP
Partner Rowling
2000 meters for time split between two partners.
10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.

:30
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Metcon
Metcon (No Measure)
20 EMOM
Odd: Movement 1
Even: Movement 2

Rep scheme and movements are up to the athlete

022019 – Double Play

February 20, 2019
022019 – Double Play

Warm-up
(0:00 – 12:00)
GROUP WARMUP
:60
Easy Row
Active Spidermans
:45
Moderate Row
Push-up to Down Dog
:30
Fast Row
Walkout

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

(12:00 – 15:00)
MOBILITY
:45 PVC Work (3 Pass Throughs + 3 Overhead Squats)
1:30 Ankle Stretch
1:30 Couch Stretch

Teaching
(15:00 – 30:00)
TEACHING

ROW
Head Target
Hand Target
Establish Targets in Catch Position
30 Seconds Easy Row

DOUBLE UNDERS
Head Target
Hands Target
Without a Rope:
10 Short Hops
10 High Hops
:30 Straight:
10 Seconds Short Singles
10 Seconds High Singles
10 Seconds Double Under Practice

HANG POWER CLEANS + POWER SNATCHES
Establish Stance and Grip
3 High Hang Power Cleans
3 Hang Power Cleans
Establish Stance and Grip
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

OVERHEAD SQUATS
15 Second Overhead Hold
5 Pausing Overhead Squats
3 Overhead Squats

(30:00 – 40:00)
REHEARSAL
1 Round
5 Power Snatches
5 Overhead Squats
5 Hang Power Cleans
5 Calorie Row
10 Double Unders

Build to Workout Weight

1 Round
3 Power Snatches
3 Overhead Squats
3 Hang Power Cleans
3 Calorie Row
10 Double Unders

Metcon
Metcon (AMRAP – Rounds and Reps)
(40:00-60:00)

15 AMRAP:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

021919 – Dead Ahead

February 19, 2019
021919 – Dead Ahead

Warm-up
(0:00 – 10:00)
GROUP WARMUP
:20
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks 
Side Lunge
Moderate Jog
Cradle Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Faster Jog
Side Shuffle
Air Squats
Child’s Pose on Box (45 Seconds)
Pigeon Pose on Box (45 Seconds Each Side)

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Teaching
(12:00 – 25:00)
TEACHING

BOX JUMP OVER
3 Step-ups (Each Leg)
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height)

PUSH JERKS
5 Strict Press
5 Push Press
5 Push Jerks (Quick Reset)
5 Push Jerks (Balanced Reset)

DEADLIFTS
5 Deadlifts
Establish Narrow Stance and Grip
5 Slow Deadlifts (More Narrow)
5 Deadlifts

Strength
15:00 To build to heavy STOH complex
1 Strict Press + 2 Push Press + 3 Push Jerk
Metcon
Metcon (Time)
(45:00-60:00)

4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

12:00 Time Cap

021819 – Meatball

February 18, 2019
021819 – Meatball

Warm-up
(0:00 – 10:00)
GROUP WARMUP
:45
Easy Bike
Active Samson
Medicine Ball Deadlifts
:30
Moderate Bike
Active Spidermans
Medicine Ball Front Squats
:15
Fast Bike
Push-up to Down Dog
Medicine Ball Thrusters

(10:00 – 12:00)
MOBILITY
:60 Front Rack Stretch
:60 Medicine Ball Squat Hold

Teaching
(12:00 – 25:00)
TEACHING

BIKE
Seat Position
Set Seat Distance
15 Seconds Moderate
15 Seconds Moderate-Fast (Noting Watts or RPMs)

AIR SQUATS & WALLBALLS
5 Pausing Air Squats to Medicine Ball
5 Pausing Air Squats
5 Air Squats
5 Pausing Front Squats
5 Thrusters
5 Wallballs

STRICT PULL-UPS
10 Second Hollow Hold on Floor
10 Second Hollow Hold on Bar
10 Scap Pull-ups
1-3 Strict Pull-ups

PUSH-UPS
10 Second Push-up Plank Hold
10 Second Active Hold in Bottom
5 Push-ups

(25:00 – 30:00)
REHEARSAL
1 Round
10 Wallballs
5 Calorie Assault Bike
3 Strict Pull-ups
6 Push-ups
9 Air Squats

Metcon
Metcon (Time)
(30:00-60:00)

75 Wallballs
35/25 Calorie Assault Bike
10 Rounds of “Strict Cindy”

25:00 Time Cap

021619 – Leaps and Bounds

February 16, 2019
021619 – Leaps and Bounds

Metcon
Metcon (Time)
Teams of 3
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs

90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs

60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs

30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

30:00 Time Cap

021519 – Waterproof

February 15, 2019
021519 – Waterproof

Warm-up
(0:00 – 10:00)
GROUP WARMUP
:40
Easy Row
Straight Leg Stretch to Squat
:30
Moderate Row
Air Squats
:20 Seconds
Faster Row
Squat Jumps

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(10:00 – 12:00)
MOBILITY
2:00 Couch Stretch

Teaching
(12:00 – 25:00)
TEACHING

ROW
:30 Easy
:20 Moderate
:10 Sprint

BURPEES OVER BAR
3 Burpees
3 Lateral Burpees Over the Bar

TOES TO BAR
Fast vs. Slow Cycle
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
5 Knees to Chest
Show Difference Between Two Options
3 Faster Toes to Bar
3 Slower Toes to Bar

SQUATTING MOVEMENTS
5 Pausing Front Squats
5 Front Squats
3 Pausing High Hang Squat Cleans
3 Hang Squat Cleans
3 Pausing Thrusters
3 Thrusters

(25:00 – 30:00)
REHEARSAL
1 Round
3 Calorie Row
3 Front Squats
3 Toes to Bar
3 Hang Squat Cleans
3 Burpees over Bar
3 Thrusters

Metcon
Metcon (Time)
For Time:
21 – 15 – 9 (15,10,5)
Row Calories
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees over Bar
Thrusters (95/65)

18:00 Time Cap

021419 – Bloodshot

February 14, 2019
021419 – Bloodshot

Warm-up
(0:00 – 18:00)
GROUP WARMUP
3 Rounds
30 Seconds:
Easy AbMat Sit-ups
Push-up to Down Dog
Up Dog

Class Choice:
Wallball Tic Tac Toe
Farmers and Lumberjacks
Cone Game
Kettlebell Tap Game

(18:00 – 20:00)
MOBILITY
2:00 Kettlebell Thoracic Opener

Teaching
(20:00 – 35:00)
TEACHING

ABMAT SIT-UPS
Establish Bottom Position
7 AbMat Sit-ups

KETTLEBELL SWINGS
Counterbalance
Quick Lockout
With Lighter Bell:
10 Kettlebell Deadlifts
Show Counterbalance
5 Russian Kettlebell Swings
5 Kettlebell Swings

WALLBALLS
Forearms Vertical
Three Points of Contact
Establish Vertical Forearm
Establish Three Points of Contact
5 Front Squats
5 Thrusters
5 Wallballs

REHEARSAL (35:00 – 40:00)
1 Round
7 Kettlebell Swings
7 AbMat Sit-ups
7 Wallballs

Metcon
Metcon (Time)
5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)

15:00 Time Cap

021319 – Squeaky Wheel

February 13, 2019
021319 – Squeaky Wheel

Warm-up
(0:00 – 10:00)
GROUP WARMUP
:30
Easy Bike
Active Samson
Moderate Bike
Active Spidermans
Faster Bike
Push-up to Down Dog

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(10:00 – 12:00)
MOBILITY
Front Rack Stretch
Pigeon Pose

Teaching
TEACHING (12:00 – 20:00)
DOUBLE UNDERS
Without Ropes:
5 Small Jumps
5 Tall Jumps
5 Small Bounds
5 Tall Bounds

With Ropes:
15 Seconds Easy Single Unders
15 Seconds Higher Single Unders
15 Seconds Double Unders

BIKE
Pull
15 Second Easy Bike
15 Seconds Moderate Bike

PUSH JERK
Bar High
Dip Depth
3 Dip & Hold
3 Dip & Drives
3 Push Press

Without a Barbell:

3 Jump and Lands (Hands at Sides)
3 Jump and Lands (Thumbs on Shoulders)
3 Jump and Punch (Extend Arms Overhead After Jump)
5 Push Jerks

Strength
Push Jerk (15 Min to establish heavy set of 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
10 Push Jerks (165/110)

21219 – Top Heavy

February 12, 2019
21219 – Top Heavy

Warm-up
(0:00 – 12:00)
GROUP WARMUP
1:00
Active Samson
Walkouts
Slow Air Squats
:45
Active Samson
Walkouts
Slow Air Squats
:30
Active Samson
Walkouts
Slow Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(12:00 – 15:00)
MOBILITY
:45 Wrist Stretch
:45 Banded Lat Stretch

Teaching
TEACHING (15:00 – 30:00)

STRICT PULL-UPS
Start Position
Press First
10 Scap Pull-ups
10 Seconds Active Hollow Hang on Bar
1-3 Strict Pull-ups

STRICT HANDSTAND PUSHUPS
Way Down
Way Up
10 Seconds Handstand Hold on Wall
10 Second Tripod Position Hold
3 Lowers From Handstand to Tripod
1-3 Strict Handstand Push-ups

FRONT SQUATS
5 Pausing Front Squats (Pause in Bottom and Half Way Up)
5 Front Squats

POWER CLEANS
Hips & Shoulders
3 Deadlifts
3 High Hang Power Cleans
3 Hang Power Cleans
5 Power Cleans

(30:00 – 40:00)
REHEARSAL
1 Round
3 Power Cleans
3 Strict Handstand Push-ups
3 Front Squats
3 Strict Pull-ups

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

021119 – Shut Down

February 11, 2019
021119 – Shut Down

Warm-up
(0:00 – 10:00)
GROUP WARMUP
:20
Easy Shuttle Runs
Quad Stretch
Knees to Chest
Straight Leg Kicks
Cradle Stretch
Moderate Shuttle Runs
Walking Samson
Walking Spidermans
3 Air Squats + 1 Broad Jump
Walkouts
Faster Shuttle Runs
Side Lunges
Side Shuffles
High Knees
Butt Kickers

MOBILITY (10:00 – 12:00)
1:00 Child’s Pose on Dumbbell
1:00 Chest /Stretch

Strength
Deadlift (10 EMOM Building to a heavy set of 3)
Metcon
Metcon (Time)
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

Score is Slowest Round

Metcon (Time)
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

Score is Slowest Round

020919 – Mumbo Jumbo

February 9, 2019
020919 – Mumbo Jumbo

Metcon
Metcon (Time)
Teams of 3
For Time

3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

30:00 Cap

Metcon
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
20:00 AMRAP
200 Meter Run (Together)
20 Deadlifts (135/95)
40 Wallballs (20/14)
60 Plate Hops (45)
Metcon (Time)
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

020819 – Twenty-Something

February 8, 2019
020819 – Twenty-Something

Warm-up
(0:00 – 16:00)
GROUP WARMUP

“Rowling”
Potential Penalties For Each Round Goes As Follows:
Round 1: 2x PVC Overhead Squats
Round 2: 2x V-Ups
Round 3: 2x PVC Thrusters

PVC Pass Throughs
Push-up to Down Dog
Hollow Hold
Active Samson
Arch Hold
Active Spidermans

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

(16:00 – 18:00)
MOBILITY
1:30 Box Supported Ankle Stretch
1:00 Child’s Pose on Box

Teaching
(18:00 – 32:00)
TEACHING

ROW & BOX JUMPS
Whole Foot
30 Seconds Row (Heels Down)

OVERHEAD SQUAT + TOES TO BAR
Bar Back
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar

5 PVC Overhead Squats
5 Pausing Barbell Overhead Squats

(32:00 – 37:00)
REHEARSAL
1 Round
5 Overhead Squats
5 Box Jumps
5 Toes to Bar
5 Calorie Row

Metcon
Metcon (AMRAP – Rounds and Reps)
(37:00-60:00)
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

020719 – Crop Top

February 7, 2019
020719 – Crop Top

Warm-up
(0:00-12:00)
GROUP WARMUP
Active Samson
Squat to Medicine Ball
Active Spidermans
Medicine Ball Russian Twists
Push-up Shoulder Taps
Medicine Deadlifts
Push-up to Down Dog
Medicine Ball Slams

Using a lighter medicine ball

(12:00 – 15:00)
MOBILITY
:60 Medicine Ball Squat Hold
:60 Wrist Stretch
:60 Overhead Stretch on Wall

Teaching
(15:00 – 30:00)
TEACHING

WALLBALLS
Laces
Relax The Arms
5 Pausing Front Squats (laces)
5 Push Press
5 Pausing Wallballs
5 Wallballs (relaxing arms)

FARMERS CARRY
Urgency
Money
With Lighter Weight:
100 Feet (Normal Speed)
100 Feet (Faster Speed)

STRICT HANDSTAND PUSH-UPS
Distance From Wall
Hips
For Handstand Push-ups:
5 Kick Ups To Wall (Hold For 2 Seconds)
4 Kick Ups + Negative
3 Strict Handstand Push-ups

For Dumbbell Strict Press
20 Second Overhead Hold
10 Dumbbell Strict Presses

(30:00 – 40:00)
REHEARSAL
1 Round
5 Wallballs
100′ Farmers Carry (Lighter Weight)
15 Second Handstand Hold on Wall (or 5 Dumbbell Strict Presses)

Build to Workout Weight

1 Round
5 Wallballs
50′ Farmers Carry (Workout Weight)
3 Strict Handstand Push-ups (or 3 Dumbbell Strict Presses)

Metcon
Metcon (Time)
5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups

20:00 Time Cap

020619 – Sole Cycle

February 6, 2019
020619 – Sole Cycle

Warm-up
(0:00-12:00)
GROUP WARMUP
Easy Bike
Push-up to Down Dog
Medium Bike
Mountain Climbers
Faster Bike
Squat Jumps

BARBELL WARMUP
5 Stiff Legged Dealfits
5 Hang Power Cleans
5 Front Rack Elbow Rotations
5 Front Squats
5 Strict Press + Reach

(12:00-15:00)
MOBILITY
:60 Front Rack Stretch
:60 Chest Stretch

Teaching
(15:00-25:00)
TEACHING

POWER CLEANS
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

Build to First Weight

5 Single Reps

Build to Next Two Weights

(25:00-30:00)
REHEARSAL
1 Round
4 Barbell Facing Burpees
4 Power Cleans
4 Calorie Assault Bike

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike

020519 – Dubble Bubble

February 5, 2019
020519 – Dubble Bubble

Warm-up
(0:00-12:00)
GROUP WARMUP
:60 PVC Straight Legs Swings
Straight Leg Walkouts
:40 Lateral Hops Over PVC Pipe
Active Spidermans
:20 Forward and Back Hops Over PVC
Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

(12:00-15:00)
MOBILITY
:60 PVC Pass Throughs
1:30 PVC Lat Stretch
:45 PVC Overhead Squats

Teaching
(15:00-35:00)
TEACHING

DOUBLE UNDERS
Wrists To Hips
20 Seconds Easy Single Unders
20 Seconds Higher Single Unders
20 Seconds Double Under Practice

BAR MUSCLE-UPS
Press Back
Feet
10 Scap Pull-ups
5 Kip Swings
5 Lat Press Downs
3 Press-Kick-Pops
1 Bar Muscle-up

POWER SNATCHES
Press Back
Elbows High
5 Snatch Grip Deadlifts
5 Snatch High Pulls
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

(35:00 – 40:00)
REHEARSAL
1 Round
10 Double Unders
2 Power Snatches
10 Double Unders
2 Bar Muscle-ups

Metcon
Metcon (AMRAP – Rounds and Reps)
(40:00-60:00)
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

020419 – Funny Bone

February 4, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
020419 – Funny Bone

Warm-up
(0:00-12:00)
GROUP WARMUP
Active Samson
Kettlebell Deadlifts
Active Spidermans
Right Arm Russian Kettlebell Swings
Push-up to Down Dog
Left Arm Russian Kettlebell Swing
Performed with one light kettlebell

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(12:00-15:00)
MOBILITY
1:30 Kettlebell Ankle Stretch
1:00 Kettlebell Squat Hold

Teaching
(15:00 – 25:00)
TEACHING

KETTLEBELL SWING
Weight Back
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Full Kettlebell Swings

BOX JUMP OVERS
Styles
6 Step-ups
10 Small Hops
10 Tall Hops
Show Different Styles
3 Box Jump Overs
3 Box Jump Overs

FRONT SQUATS
Arms Parallel
Eyes Parallel
5 Pausing Front Squats
5 Front Squats

Strength
Front Squat (25:00-40:00) 15:00 to establish heavy single)
Metcon
Metcon (Time)
(45:00-60:00)
21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

12:00 Time Cap

Over Easy

February 2, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
Over Easy

020119 – Wet Floor

February 1, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
020119 – Wet Floor

Warm-up
(0:00 – 15:00)
GROUP WARMUP

Part 1:
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks 
Side Lunge
Moderate Jog
Cradle Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Faster Jog
Side Shuffle
Air Squats
Child’s Pose on Medicine Ball
Squat Hold with Medicine Ball

Part 2: Musical Wallballs

Teaching
TEACHING (15:00 – 30:00)

Movement Prep
5 AbMat Sit-ups (Knees In)
5 AbMat Sit-ups (Knees Out)

BURPEE BOX JUMPS
3 Frog Hops
3 Burpees
3 Step-ups (Each Leg)
3 Box Jumps (Lower Height)
3 Burpee Box Jumps (Workout Height)

WALLBALLS
5 Slow Front Squats
5 Push Press
5 Wallballs
5 Wallballs Each (Switching in Air)

(30:00 – 35:00)
REHEARSAL
1 Round
10 Wallballs
8 AbMat Sit-ups
6 Calorie Row
4 Burpee Box Jumps

*Split reps in half with teammate

Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)

013119 – Randy

January 31, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
013119 – Randy

Warm-up
(0:00 – 12:00)
GROUP WARMUP

:60 PVC Straight Legs Swings
Active Samsons
:45 PVC Pass Throughs
Mountain Climbers
:30 PVC Overhead Squats
Walkouts

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Teaching
(12:00 – 25:00)
TEACHING

HANG POWER SNATCH
Establish Hand Width
Establish Strong Upper Back
3 Hip Hinges
3 High Hang Jump Shrugs
3 Hang Jump Shrugs
3 Hang High Pulls

POWER SNATCH
3 Jump Shrugs
3 High Pulls
3 Power Snatches

Strength
Snatch Complex EMOM
(25:00 – 40:00)
10 EMOM
1 Hang Power Snatch + 1 Power Snatch
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

013019 – After Party

January 30, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
013019 – After Party

Warm-up
(0:00 – 10:00)
GROUP WARMUP
:30 Lateral Hops Over Rope
Tempo Air Squats
Easy Single Unders
Deep Side Lunges
Higher Single Unders
Active Spidermans

DOUBLE DUMBBELL WARMUP
5 Dumbbell Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Bent Over Rows

(10:00 – 12:00)
MOBILITY
Banded Walks:
2 Rounds of 10 Steps Each Direction + 10 Squats
:30 Dumbbell Ankle Stretch

Teaching
(12:00 – 25:00)
TEACHING

DUMBBELL FRONT SQUATS
3 Dumbbell Front Squats (Each of the 3 styles)

TEMPO BACK SQUATS
3 Tempo Pausing Back Squats:
7 Seconds Down
3 Second Pause
Stand

Strength
Tempo Pausing Back Squats
15 minutes to complete their 5 sets of 2 tempo pausing back squats

7 seconds down 3 second pause

Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

15:00 Time Cap

012919 – Hangnail

January 29, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
012919 – Hangnail

Warm-up
(0:00 – 12:00)
GROUP WARMUP
:30 Easy Bike
Air Squats
:30 Moderate Bike
Push-up to Down Dog
:30 Faster Bike
Banded Good Mornings

BARBELL WARMUP
10 Stiff-Legged Deadlifts
5 Strict Presses
10 Elbow Rotations
5 Back Squats
10 Good Mornings

(12:00 – 15:00)
MOBILITY
:45 Banded Lat Stretch
:45 Banded Hamstring Stretch

Teaching
(15:00 – 30:00)
TEACHING

BIKE
Establish Seat Position
30 Seconds Moderate

LATERAL BAR BURPEES
3 Push-ups
3 Frog Hops
3 Burpees
3 Lateral Barbell Burpees

DUMBBELL HANG CLEAN & JERKS
3 Swings to Shoulder
3 Strict Press
3 Push Press
3 Dumbbell Hang Clean and Jerks

DEADLIFTS
30 Seconds Slow PVC Hinge Drill
5 Slow Hip Hinges With Barbell
5 Deadlifts

Build to Lighter Deadlift Weight

(30:00 – 40:00)
REHEARSAL
1 Round
6 Dumbbell Hang Clean and Jerks
6 Calorie Assault Bike
6 Lateral Barbell Burpees
6 Deadlifts

Build to Workout Weight

1 Round
4 Dumbbell Hang Clean and Jerks
4 Calorie Assault Bike
4 Lateral Barbell Burpees
4 Deadlifts

Metcon
Metcon (AMRAP – Rounds and Reps)
16 AMRAP
30 Dumbbell Hang Clean and Jerks (50/35)
(Alternating every 5 reps)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

012819 – Life Jacket

January 28, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
012819 – Life Jacket

Warm-up
(0:00 – 10:00)
30 Seconds
Easy Row
Active Samson
Counterbalance Plate Squats (Press Plate Away During Squat)
Moderate Row
Active Spidermans
Plate Ground to Overhead
Faster Row
Push-up to Down Dog
Flutters Kicks (Holding Plate In Bench Press Lockout Position)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility
(10:00 – 12:00)
Front Rack Stretch
Squat Hold
Teaching
(12:00 – 25:00)
Gymnastics
-Pinkies Over
-Feet Back Leg Back

Pull-up Movement Prep
15 Second Arch Hold
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups (Or 3 More Pull-ups)

Toes to Bar Movement Prep
1-3 Strict Toes to Bar
5 Knees to Chest
3 Toes to Bar

Thruster Prep

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

012619 – Bird Box

January 26, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
012619 – Bird Box

Metcon
Metcon (Time)
Teams of 3
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
5 Rope Climbs
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row
* Divide work however, but only one person works at a time
***30 Minute Cap

012519 – Top Down

January 25, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
012519 – Top Down

Warm-up
(0:00 – 10:00)
GROUP WARMUP
Bike Game with Burpee Penalty
AMRAP 4:
4 Calorie Bike
8 Air Squats
Throw Ball to Target

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(10:00 – 12:00)
MOBILITY
:60 Squat Hold
:60 Chest Stretch

Teaching
(12:00-20:00)
TEACHING

HANG SQUAT CLEANS
4 Jump Shrugs
4 High Pulls
3 High Hang Power Cleans
3 Hang Power Cleans
2 High Hang Squat Cleans
2 Hang Squat Cleans

Strength
Hang Squat Clean
15 Minutes to establish 1RM Hang Squat Clean
Metcon
Metcon (Time)
(40:00-60:00)
For Time:
50 Burpees
40/30 Calorie Assault Bike
30 Hang Squat Cleans (115/80)

17:00 Time Cap

012419 – No Brainer

January 24, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
012419 – No Brainer

Warm-up
(0:00 – 12:00)
GROUP WARMUP
Easy Shuttle Runs
Active Samson
Plate Hops
Moderate Shuttle Runs
Active Spidermans
Plate Ground to Overhead
Faster Shuttle Runs
Push-up to Down Dog
Plate Counterbalance Squat

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(12:00 – 15:00)
MOBILITY
1:30 Pigeon Pose
:60 Ankle Stretch Off Plate

Teaching
(15:00 – 35:00)
TEACHING

PLATE HOPS
15 Seconds Medium Plate Hops
15 Seconds Fast Plate Hops

SHUTTLE SPRINTS
5 Easy Shuttle Runs
5 Faster Shuttle Runs

DEADLIFTS
5 Deep Belly Breaths & Brace
5 Slow Empty Bar Deadlifts (Breathing at top)

Plan & Build to Workout Weights

REHEARSAL (35:00 – 40:00)
1 Round
8 Plate Hops
6 Shuttle Sprints
4 Deadlifts (Starting weight)

Metcon
Metcon (Time)
On the 3:00 x 5 Rounds:
21 Plate Hops
12 Shuttle Sprints
6 Deadlifts

Build in Loading on the Deadlift

012319 – Girl Power

January 23, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
012319 – Girl Power

Warm-up
(0:00-12:00)
GROUP WARMUP
:60 Easy Bike
Slow Air Squats
:45 Moderate Bike
Push-up to Down Dog
:30 Faster Bike
Band Pull-Apart + Band Pass Through

MODIFIED BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

(12:00-15:00)
MOBILITY
1:30 Banded Lat Stretch
1:30 Banded Chest Stretch

(0:00-12:00)
GROUP WARMUP
:60 Easy Bike
Slow Air Squats
:45 Moderate Bike
Push-up to Down Dog
:30 Faster Bike
Band Pull-Apart + Band Pass Through

MODIFIED BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

(12:00-15:00)
MOBILITY
1:30 Banded Lat Stretch
1:30 Banded Chest Stretch

Teaching
(15:00 – 35:00)
TEACHING

BIKE
30 Seconds Moderate Bike

AIR SQUATS
Establish Standing Tripod Connection
5 Pausing Tempo Air Squats (Feeling Points of Contact)

PULL-UPS
Establish Tight Hanging Position
:15 Hollow Hold
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups

PUSH-UPS
Establish Bottom Position (Hand Position, Chest Contact, Waistband Off Ground)
5 Push-ups

Movement Substitutions
Push-ups to Box / Bench / Bar in Rack

POWER SNATCHES
Establish: Relax vs Slack Out
3 Snatch Grip Deadlifts
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Build to Lighter Weight…
3 Single Power Snatches
Build to Workout Weight…
3 Power Snatches

REHEARSAL (35:00 – 40:00)
1 Round
5 Calorie Assault Bike
2 Pull-ups
4 Push-ups
6 Air Squats
5 Power Snatches

Metcon
Metcon (AMRAP – Rounds and Reps)
(40:00-60:00)
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
(5 Pull-ups, 10 Push-ups, 15 Air Squats)
10 Power Snatches (115/80)

012219 – Layup

January 22, 2019
NEW PM HOURS START 2/4
4:30pm – 5:30pm – 6:30pm
012219 – Layup

Warm-up
(0:00-12:00)
GROUP WARMUP
Medicine Ball Foot Taps
Easy Single Unders
Active Samson
Medicine Bal