Warm-up
20 Cal Bike
20 Cal Row
-then-
2-3 minutes of ankle and calf mobility
Metcon:
AMRAP 2 Minutes x6:
15 Burpee box jumps.
Max Calorie Bike/Row in remaining time
(alt. machines each rnds/rest 2min. btw rnds)
Warm-up:
Same as class.
Metcon:
AMRAP 2 Minutes x4-6:
10 Burpees box jumps
Max Calorie Bike/Row in remaining time
(alt. machines each rnds/rest 2min. btw rnds)
Strength:
Make up a lift you missed earlier in the week.
Warm-up:
800m Run or 1500m Row
then
4 mins of Calf and Ankle Mobility
Strength:
Back Squat
4×5 @75%
Metcon:
2 Rounds:
Row 2k
50 Thrusters 45/35lbs
Sidework (optional):
A. Gymnastics
50 Strict Pull Ups
For Quality reps. Focus on range of motion, not just minimum Chin over Bar.
B. Accessory
3 Rounds:
20/12 Calorie Bike
10 D-ball Cleans
Warm-up:
Same as class.
Strength:
4 Rounds:
10 Goblet Squats
10 DB Rows (right)
10 DB Rows (left)
10 weighted ab-mat situps
Metcon:
2 Rounds:
Bike 4k
40 DB Thrusters
Warm-up:
3 Rounds
:60 Goblet Squat Hold
Run 200m
15 Ab-mat Situps
Strength:
Squat Clean
Every 45 seconds for 9 Minutes
1 Rep at 72.5-80%
Metcon:
RX
For Time:
100′ Handstand Walk
15 Overhead Squat 155/115lbs
20 Bar Muscle Ups
15 Overhead Squats
100′ Handstand Walk
Scaled
For Time:
100′ Burpee Broad Jumps
15 Overhead Squat 115/75
20 CTB Pull-ups
15 Overhead Squats
100′ Burpee Broad Jumps
Sidework (optional):
A. Gymnastics
8 Rounds:
Run 200m
10 HSPU
B. Accessory
GHD Sit Ups
5×15
Rest as needed
Warm-up:
Same as class.
Strength:
Every 45 seconds for 9 Minutes:
3 Hang DB Squat Cleans
Metcon:
For Time:
100′ Burpee Broad Jumps
15 Goblet Squats (heavy)
20 Pull-ups or Ring Rows
15 Goblet Squats
100′ Burpee Broad Jumps
Warm-up:
Bike or Row 75 Calories
Strength:
Deadlift
4×4 @72.5-82.5% of 1RM
Metcon:
Every 4:00 for 20 Mins
30 Bar Facing Burpees
Row or Bike for Calories.
Score is total number of Calories.
Sidework (optional):
A. Gymnastics
5 Rounds:
12/8 Calorie Bike
7 Ring Muscle Ups
Rest 2:00
B. Accessory
3 Rounds:
100 Double Unders
15 Double Dumbbell Squat Snatch 35/25lbs
Rest :90
Warm-up:
Same as class.
Strength:
EMOM 10 Mins:
10 KB Sumo Deadlift Highpulls
Metcon:
Every 4:00 for 20 Mins
25 Burpees
Row or Bike for Calories.
Score is total number of Calories.
Warm-up
Coaches Choice
MetCon
RX
In teams of two for time:
60 Burpees to 6" target
(this must be completed before anything else)
-then-
200 KB Swings, 70/53lbs
200 Box Jump-overs, 24/20"
200 Calorie Row
SCALED/LITE
In teams of two for time:
40 Burpees
(this must be completed before anything else)
-then-
200 KB Swings, 53/35lbs or less
200 Box Jump-overs, 20/16" or lower
150 Calorie Row
Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
Warm-up:
3 Steady Rounds
15 Box Jump Overs 24/20″
15 Pull Ups
Strength A:
Front Squat
5×3 @80%
Strength B:
Split Jerk
1-1-1-1-1-1-1
Build weight over sets
Met-Con:
21-18-15-12-9-6-3
Power Cleans 95/65lbs
Toes to Bar
Run 200m
Sidework (optional):
A. Gymnastics
10 Rounds
30′ Handstand Walk for speed
Rest as needed
B. Accessory
3 Rounds:
3 Rope Climbs
50 Air Squats
Warm-up:
Run 400m
30 Empty Bar Romanian Deadlifts
Run 400m
Strength:
Squat Snatch
EMOM for 12 Minutes
1 Rep at 70-80%
Metcon:
4 Rounds:
25 Pull Ups
25 Overhead Squats
R1 – 75/55lbs
R2 – 95/65lbs
R3 – 115/75lbs
R4 – 135/95lbs
Rest :90
*Goal is not to drop bar!
Scaled Weights:
R1 – 65/45lbs
R2 – 75/55lbs
R3 – 95/65lbs
R4 – 115/75lbs
Sidework (optional):
3 Rounds:
25 Ring Dips for time
Rest :90
Warm-up:
Same as class.
Strength:
5 sets:
12 Alt. DB Snatches
100m Jog
Metcon:
4 Rounds:
25 Pull Ups or Ring Rows
25 Goblet Squats
Rest 90 seconds.
Warm-up:
800m Jog
-then-
2 min Couch Stretch (each side)
Metcon
5 Rounds For Time:
20 Burpees to 6” target
60 Double-unders
90sec. Rest
*scale DU's to x2 single-unders
Warm-up:
Same class.
Metcon:
7 Rounds For Time:
10 Burpees
30 Mountain Climbers
30-45sec. Rest
Strength:
Make up a lift you missed earlier in the week
Warm-up:
800m Run Moderate pace
90 Second Pigeon Each Side
400m Sprint (80-90% effort)
Strength:
Back Squat
5×2 @90%+
Limit your rest between sets, and warm up really well before attempting your first set at 90%
Metcon:
2 Rounds For Time:
100 Squats
3 Rope Climbs
50 Box Jump Overs 24/20″
3 Rope Climbs
RX+ = use a weight vest
Scaled: sub rope climbs with 15 CTB pull-ups or pull-ups or Ring Rows.
Sidework (optional):
Sandbag/D-Ball
“Grace”
30 Clean and Jerks
Practice getting the Sandbag overhead before attempting the workout. You may find that this is more challenging than you think. Scale as needed.
Warm-up:
800m Run Moderate pace
90 Second Pigeon Each Side
400m Sprint (80-90% effort)
Strength:
Goblet Squats
3x25
*Unbroken sets - choose a weight thats challenging to get to 25 reps.
Rest as needed btw sets.
Metcon:
2 Rounds For Time:
70 Air Squats
15 Ring Rows
35 Box Jump Overs
15 Ring Rows
Warm-up:
3 Rounds:
:30 Handstand Hold
Row 250m or Run 200m
10 Push-ups
Strength:
Power Clean to Push Jerk
Touch and Go
5×5
Metcon:
For Time:
45 Pull Ups
45 Thrusters 95/65lbs
Run 400m
Sidework (optional):
AMRAP 6 Minutes
5 Deficit (4″) Handstand Push-Ups
25 Double Unders
Warm-up:
3 Rounds:
:30 Plank Hold
Run 200m or Row 250m
10 Push-ups
Strength:
4 Rounds:
10 DB Power Cleans
10 DB Push Press
20 AB-Mat Sit-ups
Metcon:
For Time:
45 Pull Ups or Ring Rows
45 DB Thrusters
Run 400m
Warm-up:
Run 1 Mile
Strength:
Zero Bounce Deadlift 5×3
@70-82.5% of 1RM
Metcon:
Every 5:00 for 25 Mins
Row 1k
*Scale to 750m if having limited rest.
Sidework (optional):
Choose one based on weakness.
A. Gymnastics
3 Rounds:
5-4-3-2-1
Unbroken Bar Muscle Ups
Then
Run 600m
(Run 600m only after completing all 5 sets of BMU)
B. Accessory
AMRAP 10 Minutes
Kettlebell Snatch 53/35lbs
Switch Hands Anytime
Warm-up:
Run 1 mile.
Strength:
10x5 Double KB Deadlift
Metcon:
Every 5:00 for 25 Mins
Bike 2k
Warm-up
Coaches Choice
MetCon
RX
In teams of two, alternate movements
AMRAP 30 Minutes:
1k Bike
30 Box Jump-overs, 24/20″
30 Wallball, 20/14lbs
SCALED
In teams of two, alternate movements
AMRAP 30 Minutes:
500m Row
30 Box Jump-overs, 20/16″
30 Wallball, 14/10lbs
LITE
In teams of two, alternate movements
AMRAP 30 Minutes:
300m Row
20 Box Jumps
20 Wallball
Warm-up:
3 Rounds:
10 Calories on Bike or Rower
10 Empty Bar Hang Power Snatch
-then-
90 second pigeon each side.
Strength:
Front Squat
3×8 @70%+
Barbell or DB Push Press
2-2-2-2-2
Build weight over sets
Metcon:
5 Rounds:
20 Alternating Pistols or 30 Air Squats
15 Sumo DLHP 95/65lbs
10 Ring Dips
Sidework (optional):
Choose one based on weakness:
A. Gymnastics:
Toes to Bar
“For Time”
10×7 Unbroken
B. Accessory:
With a Partner
Complete 30 Rope Climbs for time
Warm-up:
Row 500m
40 Empty Bar Overhead Squats
Row 500m
Strength:
Touch N' Go Power Snatches 5×5
Weight should be moderate and smooth.
Metcon:
5 Rounds:
15 Thrusters (95/65)
15 Pull-ups (RX+ CTB Pull-ups)
Rest 90 seconds
*Athletes who choose RX+ should be able to do 2 sets max on CTB pull-ups.
Sidework (optional):
Choose one based on weakness
A. Push Ups
Accumulate 75 Reps with a 2″ Deficit
B. 5 Rounds:
25 Alternating Jumping Lunges
15/9 Calorie Ski
Warm-up:
Same as class. Use PVC for overhead squats.
Strength:
10 min EMOM:
10 Alternating DB Snatches (moderate load)
Metcon:
5 Rounds:
12 DB Thrusters
12 Pull-ups or Ring Rows.
Rest 90 seconds
Warm-up:
500m Row or 400m Run
-then-
3 Rounds:
15 Air Squats
15 PVC Passes
15 Ab-mat situps
-then-
Spend 5 mins on Mobility of your choice.
2018 Spring OCF Nutrition Benchmark WOD:
For Time:
500m Row
400m Run
30 Wall Ball (20/14)
20 Burpee Pull-ups
30 Wall Ball (20/14)
400m Run
500m Row
Scaling options:
Lighter wall ball
Burpee Ring Rows
Strength (optional):
Make up a missed lift from earlier this week.
Warm-up
1500m Row
-then-
2 rounds:
15 Empty Bar Good Mornings
15 Sumo Deadlift with KB
Strength:
Deadlift 4×4 @70-80% of 1RM
Zero Bounce
Metcon:
4 Rounds:
40/24 Calories on Bike or Rower
Run 800m
Rest 2:00
Side work (optional):
Double Dumbbell Clean and Jerk
Touch and Go 6×5 Heavy AF
Increase weight across all sets if possible
Warm-up:
Same as class.
Strength:
4 Rounds:
12 Double KB Deadlift (heavy)
45 Second Plank Hold
Rest 90 Seconds.
Metcon:
3 Rounds:
Row 800m
Run 800m
Rest 2:00
Warm-up:
3 Rounds:
:60 Goblet Squat Hold
Run 200m
10 Pull Ups
Strength:
Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%
Metcon:
For Time:
Run 800m
30 Deadlift 275/185lbs
30 Ring Dips
30 Box Jump Overs 30/24″
Run 800m
Side work (optional):
GHD Sit Ups
10×10
Rest as needed
Warm-up:
Same as class.
Strength:
DB Squat Clean
EMOM for 12 Minutes
4 Reps at Medium Weight
Metcon:
For Time:
Run 800m
30 Double KB Deadlift
30 Ring Dips or HR Push-ups
30 Box Jump Overs
Run 800m
Warm-up:
8 Minute Steady Bike or Row
-Then-
5 mins of Hamstring and Quad Stretch
Strength:
Back Squat 5×3 @80%
Metcon:
4 Rounds:
Bike 1k or 500m Row
15 Toes to Bar
15 Kettlebell Swings 70/53lbs
Sidework (optional):
Chest to Bar Pull Ups
3×9
5×6
7×3
100m Run between sets
Warm-up: Same as class.
Strength:
3 Rounds:
15 Goblet Squats
15 Ring Rows
15 Goodmornings
Metcon:
4 Rounds:
Bike 1k or 500m Row
15 Hanging Knee Raises
15 Kettlebell Swings
Warm-up
Coaches Choice
MetCon
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Back Squats, 115/80lbs
50 Back Squats, 135/95lbs
Max Rep Back Squats, 155/105lbs
(RX+ 135/95, 185/135, 225/155)
-Rest 3min.-
AMRAP 7 Minutes:
50 Bench Press, 95/65lbs
50 Bench Press, 15/80lbs
Max Rep Bench Press, 135/95lbs
(RX+ 135/95, 155/105, 185/115)
-Rest 3min.-
AMRAP 7 Minutes:
50 Deadlifts, 135/95lbs
50 Deadlifts, 155/105lbs
Max Rep Deadlifts, 185/135lbs
(RX+ 185/135, 225/155, 275/185)
SCALED
-for each lift use the following progression
*50 reps @50%, 50 reps @60%, max reps @70%
LITE
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Step-ups
50 Ring Rows
Max Rep KB Swings
-Rest 3min.-
AMRAP 7 Minutes:
50 Walking Lunges
50 Hanging Knee Raises
Max Rep DB Push Press
-Rest 3min.-
AMRAP 7 Minutes:
50 Sit-ups
50 Wallball
Max Rep Burpees
Warm-up:
4 Steady Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row
Strength:
Find 3RM Front Squat
Metcon:
AMRAP 3 Minutes:
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes:
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups
Sidework:
Every 2 Minutes for 20 Minutes:
10 Back Rack Walking Lunge Steps AHAP
One Max Set of Strict Handstand Push-Ups
Alternate movements
Warm-up:
3 Steady Rounds:
12 Hang Cleans /75lbs
18 Push Ups
24/18 Calorie Bike or Row
Strength:
Find 1RM Power Clean
Metcon:
3 Rounds:
10 Power Snatch 135/95lbs
20/12 Calories on Bike
30 Wallballs 20/14lbs
Side work (optional):
5 Rounds:
15 Deadlift 155/105lbs
50′ Handstand Walk
Warm-up:
3 Steady Rounds:
9 KB Swings
12 Push Ups
15 Calorie Bike or Row
Strength:
4 Rounds:
12 DB Power Cleans
12 Hanging Knee Raises
12 Reverse Snow Angels
Metcon:
3 Rounds:
12 Alt. DB Power Snatch
20/12 Calories on Rower
30 Wallballs
Warm-up:
500m Row
400m Run
-then-
90 sec pigeon each side.
Metcon:
3 Rounds For Time:
15 Calorie Row
15 Calorie Bike
12 Calorie Row
12 Calorie Bike
9 Calorie Row
9 Calorie Bike
6 Calorie Row
6 Calorie Bike
3min. Rest
Warm-up:
Same as class.
Metcon:
3 Rounds For Time:
12 Box Jumps
12 Burpees
9 Box Jumps
9 Burpees
6 Box Jumps
6 Burpees
3 Box Jumps
3 Burpees
3min. Rest
Strength
Make up a lift you missed earlier in the week.
Its important to make up lifts during new cycle!
Warm-up:
2 Steady Rounds:
800m Row or Run
20 Push Press w/ Empty Bar
Strength:
Find 1RM Split Jerk
Metcon:
AMRAP 20 Minutes
50 Double Unders
5 Squat Cleans 185/115lbs
10 CTB Pull-ups (RX+ = 5 Ring Muscle Ups)
Side Work (optional):
21 Toes to Bar
21 Shoulder to Overhead 135/95lbs
18 Toes to Bar
18 Shoulder to Overhead
15/15, 12/12, 9/9, 6/6, 3/3
Warm-up:
Same as class.
Strength:
Every 2 mins for 16 minutes:
10 DB Push Press
10 step-ups with same weight
Metcon:
AMRAP 20 Minutes
100 Single Unders
10 DB Squat Cleans
10 Ring Rows
