Warm-up
Coaches Choice
MetCon
4 Rounds For Time:
2k Bike
30 Burpees to 6” target
3min. Rest
(alternate starting movements)
LITE
6 Rounds For Time:
500m Row
15 Burpees
90sec.
(alternate starting movements)
Strength (optional)
Make up a lift you missed earlier in the week
A. Squat Snatch 6×3 @70-75%
B. Split Jerk 6×3 @70-80%
C. Back Squat
1x1 @90%
5×3 @80%
D. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @80-90%
(no pause)
WELCOME TO WEIGHTLIFTING WEDNESDAY!!!!
Warm-up
3 Rounds - AFAP:
10 Bar Facing Burpees
1min. Rest
-then-
Pigeon Stretch, 2min./side
-then-
2 Steady Rounds:
20 Med-ball Squat Cleans, 30/20lbs
10 Ring Rows
Strength
A. Back Squat
1x1 @90%
5×3 @80%
B. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @80-90%
(no pause)
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. AMRAP 12 Minutes:
100ft Sprint - 50ft out & back
3 Muscle-ups
30sec. Rest
B. Every 2 Minutes for 20 Minutes:
15/10 Calorie Row
15/10 Calorie Bike
*Switch Starting Machine each round
C. Front Rack Walking Lunges 4×12 - AHAP
Warm-up
Same As Class
MetCon
Advanced
Every 6 Minutes for 30 Minutes:
400m Run
20 Med-ball Squat Cleans
10 KB Deadlifts - Heavy
Intermediate
Every 6 Minutes for 30 Minutes:
200m Run
14 Med-ball Squat Cleans
7 KB Deadlifts
Warm-up
30/20 Calorie Bike (HARD)
-then-
Puppy Dog Stretch, 2min.
-then-
2 Rounds:
10 Hang Squat Clean, 95/65lbs
10 Split Jerk, 95/65lbs
Strength
Split Jerk 6×3 @70-80%
MetCon
AMRAP 9 Minutes:
30 Wallballs, 20/14lbs
20 Pull-ups
10 Power Clean, 135/95lbs
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. 3 Rounds:
25 Air Squats
Max Squat Hold
2min. Rest
B. 4 Rounds:
1min. Max D-ball/Sandbag Cleans - AHAP
2min. Rest
C. 6 Rounds For Time:
20/12 Calorie Bike
2min. Rest
Warm-up
Same As Class
Strength
3 Rounds:
6-10 Ring Dips
5 Wall Walks
6-10 Pistols
MetCon
Advanced
AMRAP 9 Minutes:
30 Wallballs
20 HR Push-ups
10 DB Power Clean
Intermediate
AMRAP 9 Minutes:
21 Wallballs
14 HR Push-ups
7 DB Power Clean
Warm-up
20 Calorie Row (easy)
1min. Rest
15 Calorie Row (moderate)
1min. Rest
10 Calorie Row (hard)
-then-
Hip Mobility
(coaches choice)
-then-
Frog Stretch, 2min.
-then-
20 Pause Overhead Squats, 45/35lbs
Strength
Squat Snatch 6×3 @70-75%
MetCon
3 Rounds For Time:
20 Handstand Push-ups
20 Burpees to 6″ target
20 KB Swings, 53/35lbs
(RX+ 70/53lb KB)
SCALED
-DB push press for HSPU's
-lighter KB
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 3 Rounds:
5min. Calorie Row
2min. Rest
*Score is total calories
B. Pause Overhead Squat 5x3 @70%+
C. 8 Rounds:
50′ Unbroken Yoke Walk - AHAP
(rest as needed)
Warm-up
Same As Class
Strength
3 Rounds:
8-10 Pause Goblet Squats
6-8 Strict Pull-ups
30sec. Side Plank (each side)
MetCon
Advanced
3 Rounds For Time:
20 DB Push Press
20 Burpees
20 KB Swings
Intermediate
5 Rounds For Time:
10 DB Push Press
10 Burpees
10 KB Swings
Warm-up
Coaches Choice
MetCon 1
In teams of two, one partner works at a time
2min. Thrusters
2min. Sumo Deadlift High Pull
2min. Shoulder to Overhead
2min. Overhead Squats
2min. Front Squats
RX = 95/65lb barbell
SCALED = 75/55lb barbell or less
LITE
In teams of two, one partner works at a time
2min. Wallball
2min. KB Sumo Deadlift High Pull
2min. HR Push-ups
2min. Med-ball Squat Cleans
2min. Goblet Squats
*Each partner works for a whole minute on each movement while other partner rest. Teammates must start each round with 4 lateral bar burpees
MetCon 2
(start 5min. after metcon 1)
In teams of two, one partner works at a time
3 Rounds For Time
800m Run (together)
80 KB Swings, 53/35lbs
(RX+ 70/53lb KB)
SCALED
-less weight on KB
LITE
In teams of two, one partner works at a time
5 Rounds For Time
400m Run (together)
40 KB Swings
Warm-up
2 Rounds:
20 Banded Good Mornings
15 Pull-ups
1k Bike
Strength
Find 1RM Power Snatch
MetCon
10 Rounds For Time:
5 Strict Handstand Push-ups
10 Deadlift, 185/135lbs
15 Wallball, 20/14lbs
SCALED
-ligher med-ball
-less weight on barbell
-DB strict press for HSPU's
Side Work (optional)
60 Minute Run, Bike, Row, or Ski
Score is total miles, AB calories, or Row/Ski meters.
(pick the thing you are weakest at)
Warm-up
3 Rounds:
12 KB Taters, 70/53lbs
100m Run
30sec. Goblet Squat Hold
100m Run
Strength
Find 1RM Front Squat
MetCon
Every 3 Minutes Until Failure:
10/8 Calorie Bike
30 Double-unders
*Increase DU's by 10 each round until failure
SCALED
-x2 single-unders for DU's
Side Work (optional)
3 Rounds For Time:
50m Farmer’s Carry, 100/70lbs (per hand)
400m Run
(RX+ 140/90lbs per hand)
Warm-up
Same As Class
-sub med-ball squat cleans for KB taters
Strength
3 Rounds:
20 DB Walking Lunges
8-10 Strict Pull-ups
MetCon
Every 3 Minutes Until Failure:
10/8 Calorie Row
30 Lateral Hops over rower
*Increase bar hops by 10 each round until failure
Warm-up
Coaches Choice
MetCon
3 Rounds For Time:
15-12-9-6
Burpees to 6” target
Run 200m btw sets
(rest 3min. btw rnds)
LITE
3 Rounds For Time:
12-9-6-3
Burpees
Run 100m btw sets
(rest 3min. btw rnds)
Strength (optional)
Make up a lift you missed earlier in the week
A. Find 1RM Power Clean
B. Find 3RM Back Squat
C. In 10 Minutes:
Find 1RM Push Press
-then-
In 10 Minutes:
Find 1RM Split Jerk
Warm-up
Steady Through:
2min. Banded Glute Activation
3min. Row
30 Push Press, 95/65lbs
Strength
In 10 Minutes:
Find 1RM Push Press
-then-
In 10 Minutes:
Find 1RM Split Jerk
MetCon
Every 2 Minutes Until Failure:
7 Box Jump-overs, 24/20″
7 Thrusters, 75/55lbs
3 Toes to Bar
*TTB increase by 2 each interval/score is total reps
(RX+ 95/65lb thruster)
SCALED
-lower box
-less weight on thrusters
-sub knees to elbows for TTB
Side Work (optional)
For Time:
100ft Sled Push - Heavy AF
Warm-up
Same As Class
-sub DB's for barbell on push press
Strength
Alternating Every 2 Minutes for 12 Minutes:
8 DB Z-press
8-10 Strict Toes to Bar
MetCon
Every 2 Minutes Until Failure:
7 Step-ups
7 Wallball
3 Sit-ups
*Increase Sit-up Reps by 2 each interval
Warm-up
2min. Frog Stretch
2min. Banded Glute Activation
-then-
4 Rounds:
10 Jump Squats
10/7 Calorie Bike
10 Banded Good Mornings
Strength
Find 3RM Back Squat
MetCon
AMRAP 20 Minutes:
800m Run
30 Pull-ups
2/1.5k Bike
30 Shoulder to Overhead, 95/65lbs
(RX+ 115/75lb STO)
SCALED
-banded pull-ups
-less weigh on STO
Side Work (optional)
For Time:
100 Calorie Row
Warm-up
Same As Class
-use PVC for good mornings
Strength
Alternating Every 2 Minutes for 16 Minutes:
8 KB Romanian Deadlift
20 Banded Good Mornings
10-12 Ring Rows
100ft. Bottom’s Up KB Carry (each arm)
MetCon
Advanced
AMRAP 20 Minutes:
800m Run
30 HR Push-ups
1000m Row
30 DB Push Press
Intermediate
AMRAP 20 Minutes:
400m Run
15 HR Push-ups
500m Row
15 DB Push Press
Warm-up
Front Rack Mobility
(coaches choice)
-then-
3 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Goblet Squats
-then-
500m Row (HARD!!)
Strength
Find 1RM Power Clean
MetCon
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 24/20"
4/3 Muscle-ups
SCALED
-lower box
-x2 ring dips for mu's
Side Work (optional)
"Death by 10m Sprint"
*must touch ground every turn
Warm-up
Same As Class
Strength
4 Rounds:
8-10 Goblet Squats
5-7 DB Row
30-45sec. Hollow Hold
MetCon
AMRAP 8 Minutes:
8 Burpee Over Box
8 Pull-ups
Warm-up
Coaches Choice
MetCon
In teams of two, alternate movements
AMRAP 30 Minutes:
400m Run
30 Box Jumps-overs, 24/20″
30 Wallball, 20/14lbs
Scaling
-lower box height
-less weight on med-ball
LITE
In teams of two, alternate movements
AMRAP 30 Minutes:
200m Run
20 Step-ups
20 Wallball
Warm-up
4 Rounds:
10 KB Taters, 53/35lbs
100m Run
Strength
Find a 3RM Deadlift
MetCon
For Time:
30/20 Calorie Bike
20 Box Jump-overs, 24/20″
10 Power Cleans, 165/115lbs
Scaling
-lower box
-less weight on power cleans
Side Work (optional)
A. For Time:
1-mile Run
B. AMRAP 3 Minutes x2:
2 UB CTB Pull-ups
4 UB CTB Pull-ups
6 UB CTB Pull-ups
8 UB CTB Pull-ups
10 UB CTB Pull-ups
(rest 3min. between AMRAP's)
Warm-up
3 Rounds:
10 Hang Power Clean
10 Push Jerks
10 Snatch Balance
Strength
"OLY Total"
Find a 1RM Squat Snatch
-then-
Find a 1RM Clean & Jerk
(no more then 3 attempts once over 90% of current 1RM)
MetCon
For Time:
5k Row
Side Work (optional)
"Death by 5' Handstand Walk"
(set up a turn around spot when necessary)
Warm-up
3 Rounds:
10 Russian KB Swings
10 HR Push-ups
10 Goblet Squats
Strength
4 Rounds:
6-8 DB Push Press
20 Walking Lunges w/ KB's
8-10 Ring Rows
MetCon
AMRAP 20 Minutes:
1k Bike
1min. Rest
Warm-up
Coaches Choice
MetCon
Every 10 Minutes for 30 Minutes:
1-mile Run or 2k Row
(RX+ every 10min. for 40min.)
Scaling
-1200m run or 1500m row
LITE
Every 10 Minutes for 30 Minutes:
800m Run or 1k Row
Strength
Make up a lift you missed earlier in the week
A. Find a 1RM Back Squat
B. 3 Rounds:
Max Rep Overhead Squats
Rest 3min. Between Sets
(scores are best set AND total reps across 3 sets)
Advanced = Bodyweight
Intermediate = 3/4 Bodyweight
Beginner = 1/2 Bodyweight or less
C. Find a 1RM Strict Press
Warm-up
3 Rounds:
5 Strict Pull-ups
10 Push-ups
20sec. Handstand Hold
Strength
Find a 1RM Strict Press
MetCon
AMRAP 15 Minutes:
10/8 Calorie Bike
1 Rope Climb
3 Clean & Jerks, 155/110lbs
10/8 Calorie Bike
2 Rope Climbs
6 Clean & Jerks
10/8 Calorie Bike
3 Rope Climbs
9 Clean & Jerks
etc…
Scaling
-sub x3 strict pull-ups for rope climbs
-less weight for C&J
*Score is total reps
Side Work (optional)
A. For Time:
120yd Shuttle Sprint
(0-10, 10-0, 0-20, 20-0, 0-30, 30-0)
*4-5 Attempts to find fastest time, rest as needed between efforts
B. AMRAP 5 Minutes:
3 Unbroken Handstand Push-ups
(RX+ strict HSPU's)
Warm-up
Same As Class
-sub push-up hold for HS hold
Strength
4 Rounds:
6-8 KB Romanian Deadlift
6-8 Single-arm DB Row (each arm)
45-60sec. Jump Rope Practice
MetCon
AMRAP 15 Minutes:
10/8 Calorie Row
3 Strict Pull-ups
3 DB Clean & Press
10/8 Calorie Row
6 Strict Pull-ups
6 DB Clean & Press
10/8 Calorie Row
9 Strict Pull-ups
9 DB Clean & Press
etc…
Warm-up
3 Rounds:
8 Snatch Balance
10/8 Calorie Bike (Sprint)
12 Overhead Walking Lunges w/ plate
Strength
3 Rounds:
Max Rep Overhead Squats
Rest 3min. Between Sets
(scores are best set AND total reps across 3 sets)
Advanced = Bodyweight
Intermediate = 3/4 Bodyweight
Beginner = 1/2 Bodyweight or less
MetCon
For Time:
100 Calorie Bike
Side Work (optional)
For Time:
200m Overhead Plate Carry, 45/25lbs
200m Farmer Carry, 55/35lb DB's
Warm-up
Same As Class
-sub med-ball squat cleans for snatch balance
Strength
4 Rounds:
8-10 DB Z-press
10 Alt. DB Reverse Lunges (each leg)
30-45sec. Side Planks (each side)
MetCon
For Time:
100 Calorie Row
Warm-up
2min. Banded Glute Activation
30 Empty Bar Good Mornings
-then-
2 Rounds:
12 DB Push Press (light)
24 Calorie Row
Strength
Find a 1RM Back Squat
MetCon
3 Rounds For Time:
12 DB Thrusters, 45/25lbs
6 Bar Muscle-ups
3 Power Cleans, 185/125lbs
(RX+ 150/100lb stone, d-ball or sandbag clean)
Scaling
-less weight on thrusters and cleans
-sub x2 CTB pull-ups for bar mu's
Side Work (optional)
For Time:
100 Bar Facing Burpees
Warm-up
Same As Class
Strength
4 Rounds:
6-8 KB Deadlift
10-15 Push-ups
15-20 KB Swings
10-15 Strict Toes to Bar
MetCon
3 Rounds For Time:
12 DB Thrusters
6 Strict Pull-ups
3 Man-makers
*Man-maker =
DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.
Warm-up
Coaches Choice
MetCon
3 Rounds For Time:
Partner A - 500m Row
Parnter B - 100ft. OH Walking Lunges, 55/35lb DB
(keeps DB overhead for the duration of Partner A’s row)
-then-
Partner B - 500m Row
Parnter A - 100ft. OH Walking Lunges, 55/35lb DB
(keeps DB overhead for the duration of Partner B’s row)
-then-
400m Run (together)
------------------------------------------------
One full round requires that both partners row 500m, perform 100ft. of lunges, and run 400m. Complete a total of 3 rounds, such that each partner rows 1500m, lunges 300ft., and runs 1200m.
Warm-up
30 Banded Good Mornings
100ft. KB Farmer Carry (light)
100ft. Double KB OH Walk (light)
Strength
Choose ONE of the following based on perceived weaknesses
A. Strict Press 2×10
-then-
Every 3 Minutes for 12 Minutes:
5 Reps - AHAP
B. Power Snatch 5×5 @80%
(drop and Reset)
MetCon
Kettlebell “Diane”
21-15-9 Reps For Time:
Deadlift, 70/53lb KB's
Handstand Push-ups
Scaling
-less weight on KB's
-sub DB push press for HSPU's
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 4 Rounds For Time:
50/40 Calorie Row
1min. Rest
B. 4 Rounds:
Max Stone, D-ball or Sandbag Hold, 150/100lbs
2min. Rest
Warm-up
3 Rounds:
10 OH Walking Lunges w/ plate
200m Run
10 Ring Rows
Strength
Back Squat 3×3 @75%
MetCon
4 Rounds For Time:
25/18 Calorie Bike
25 KB Swings, 53/35lbs
3min. Rest
(RX+ 70/53lb KB)
Scaling
-less weight on KB swings
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 2 Rounds - Climb the ladder:
1 Strict Pull-up
1 CTB Pull-up
2 Strict Pull-ups
2 CTB Pull-ups
3,3, 4,4 etc.
(rest as needed btw. rounds)
B. DB Bench 4x8 - AHAP
Warm-up
Same as class
Strength
3 Rounbds:
8-10 Goblet Squats
8-10 Ring Rows
45-60sec. Jump Rope Practice
45sec. Push-up Hold
MetCon
Advanced
4 Rounds For Time:
25/18 Calorie Row
25 KB Swings
3min. Rest
Intermediate
6 Rounds For Time:
12/9 Calorie Row
12 KB Swings
90sec. Rest
Warm-up
Coaches Choice
MetCon
OCF Fall 2017 Nutrition Challenge BENCHMARK WOD
RX
For Time:
25 Pull-ups
50 Calorie Row
75 Overhead Squats, 45/35lbs
50 Box Jumps
25 Pull-ups
SCALED
For Time:
25 Banded Pull-ups or Ring Rows
50 Calorie Row
75 Overhead Squats, 45/35lbs
50 Box Jumps (step-ups allowed)
25 Banded Pull-ups or Ring Rows
LITE
For Time:
25 Banded Pull-ups or Ring Rows
50 Calorie Row
75 Dumbbell Thrusters
50 Box Jumps (step-ups allowed)
25 Banded Pull-ups or Ring Rows
Strength
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @60%
B. Sumo Deadlift 5x1 @75-80%
C. Low Hang Squat Clean 7x1 @80-90%+
D. Back Squat 4x8 @60%
Warm-up
Hips & Quads Mobility
(coaches choice)
-then-
3 Rounds:
5 High Box Jumps (step down)
10 Hang Power Clean, 95/65lbs
5 Push Jerk, 95/65lbs
Strength
Back Squats 4×8 @60%
MetCon
AMRAP 15 Minutes:
6 Power Cleans, 185/125lbs
12 Pull-ups
18/12 Calorie Bike
(RX+ 150/100lb stone, d-ball or sandbag clean)
Scaling
-less weight on power cleans
-band assisted pull-ups
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. Death by Rope Climbs
B. DB Thrusters 4×12 - AHAP
Warm-up
Same as class
-use light DB's for cleans/push jerks
Strength
4 Rounds:
6-8 Single-arm DB Strict Press
25 KB Swings
MetCon
AMRAP 15 Minutes:
6 DB Power Cleans
6 Strict Pull-ups
12 Calorie Row
