Warm-up
4 Steady Rounds:
10 Lateral Squats with Kettlebell
15 Box Jumps (step down
Row 200m
Strength:
Push Press
4×3 @ 85%
LITE = Use DBs
Metcon:
RX
40-30-20-10
Thrusters (75/55)
Ab-mat Sit Ups
*Run 200m before each round.
(200m then 40/40, 200m then 30/30, etc)
LITE = Use DBs
Sidework:
10 Rounds, Not For Time
2 Muscle Ups +1’s
Straight into
10 Push Ups
Rest as needed.
Warm-up:
Straight Through
1k Row
30 Empty Bar Hang Squat Cleans
30 PVC Pass Throughs
Strength
A. Back Squat 4×6 @75%+
5-10lbs Heavier than last week
LITE = 6x6 Goblet Squats
B. Squat Clean
Warm Up
4×2 @ 60-70%
With pause at knee
drop and reset
Then
7×1 @ 82.5-92.5%
Side Work & LITE WOD:
5 Rounds:
25/15 Calories on Assault Bike or Rower or Ski
Rest 3 Minutes
Warm-up:
Run 400m
30 Goblet Squats
20 Burpees to Target
Stretch: Calves/Achilles
Strength:
8 Rounds
100′ Farmer’s Carry
GO HEAVY
Rest as needed
Metcon:
RX
10 Rounds:
4 Squat Clean and Jerk 155/115
8 CTB Pull-ups
4 Strict HSPU
SCALED
10 Rounds:
4 Squat Clean and Jerks 115/85
8 Pull-ups
8 Push-ups
LITE
10 Rounds:
4 DB Squat Clean and Jerks
8 Pull-ups
8 Push-ups
Side Work:
“Perfect Pace”
Row 1250/1000m x 4
Rest 3:00
Hold 2k PR Pace
Warm-up
3 Steady Rounds
50′ Walking Lunge with Plate Overhead
20 Calories on Bike or Rower
Strength:
Snatch
6×3 @ 72.5-77.5%
LITE = 6x6 DB Snatch w/ 100m jog in between.
Metcon:
RX
AMRAP 25 Minutes
Run 400m
12 Toes to Bar
12 Deadlift 155/105lbs
SCALED = Knees to Elbows
LITE = Hanging Knee Raises & Double KB Deadlift.
Sidework:
3 Rounds
7 Squat Snatch 135/95lbs
21 Pull Ups
Rest 2:00
Warm-up
Coaches Choice
MetCon
RX
In Partners AMRAP 6 Minutes:
Partner A: 5 Power Cleans, 135/95lbs
Partner B: 5 Burpees to Target
*partners keep switching back in forth*
-rest 4min.-
AMRAP 6 Minutes:
Partner A: 10 Wallball, 20/14lbs
Partner B: 10 Push-ups
*partners keep switching back in forth*
-rest 4min.-
AMRAP 6 Minutes:
Partner A. Max Calorie Row or Bike
Partner B. Run 100m
*partners keep switching back in forth*
SCALED
-115/95lb power clean
-14/10lb med-ball
Warm-up:
AMRAP 4 Minutes
10 Pull Ups
15 Jumping Squats
30 Double Unders
Stretch: Couch Stretch 2:00/side
Strength
Pause Front Squats
4-4-4-4-4
1 full second pause in the bottom
Metcon:
3 Rounds
Run 300m
10 Front Squats 165/115lbs
Sidwork:
For Time:
Row 5k
*More Options:
Shorter distance Row
Run 5k instead of Row
Warm-up
3 Steady Rounds:
10 Lateral Squats with Kettlebell
10 PVC Pass Throughs.
Run 200m
Strength:
Split Jerk
6×3 70-80%
LITE = 6x6 DB Push Press
Metcon:
RX
For Time:
21/14 Calories on Rower or Bike
21 Handstand Push-Ups
18/12 Calories Rower or Bike
18 Handstand Push-Ups
15/10 Calories Rower or Bike
15 Handstand Push-Ups
12/6 Calories on Rower or Bike
12 Handstand Push-Ups
9/4 Calories on Rower or Bike
9 Handstand Push-Ups
SCALED = Pike Push-ups on Box or Deficit Push-ups
LITE = Deficit or Chest to Deck Push-ups
Sidework:
4 Rounds:
Not For Time
10 Strict Chest to Bar Pull Ups
50′ Handstand Walk
Go right into handstand walk.
Warm-up
Couch Stretch 2min./side
-then-
50 Push-ups in sets of 5
-then-
30/20 Calorie Bike or Row (HARD)
Metcon:
RX
AMRAP 4 Minutes x4:
40/30 Calorie Row or Ski (Run Option = 400m Run)
Max Double-unders in remaining time
(rest 2min. between AMRAP's)
SCALED
AMRAP 4 Minutes x4:
30/20 Calorie Row
Max Single-unders in remaining time
(rest 2min. between AMRAP's)
Warm-up
Straight Through
50 Thrusters 45/35lbs
40 Push Ups
100′ Handstand Walk (Accumulate 2 mins of handstand hold or Plank Hold)
Strength
Back Squat 4×6 @75%+
5-10lbs Heavier than last week
-then-
Squat Snatch
Warm Up:
4×2 @ 60-70% of 1RM
With pause at knee, Drop and reset
-Then-
7×1 @ 80-90% of 1RM
Metcon (***OPTIONAL***):
AMRAP 4:00 x 3
15 Bench Press 135/95
12 Ring Dips
Max Calories on Rower or Bike in remaining time.
Rest 90 Seconds.
*Score is total number of calories.
Warm-up:
Same as class.
Strength:
5x5 Back Squat or Goblet Squat
CF LITE Metcon:
AMRAP 4:00 x 3
15 DB Bench Press
12 Ring Dips
Max Calories on Rower or Bike in remaining time.
Rest 90 Seconds.
Warm-up/Primer:
For Time:
2k bike or 1500m Row
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 Air Squats).
Stretch: 2:00 Saddle Pose
Strength:
4 Rounds:
200m Farmers Carry AHAP (Use KB or DB)
Rest 90 seconds
Metcon:
RX
For Time:
21-15-9
Box Jump Overs 24/20″
Thrusters 95/65lbs (RX+ = 115/75)
Calories on Bike or Rower
LITE= Use DBs for Thrusters.
Side Work
“Perfect Pace”
Run 400m x 5
Rest 2:00
*Hold 1 mile PR Pace throughout
Warm-up:
3 Steady Rounds
12 Empty Bar Hang Squat Cleans
16 Box Step Ups
20 Calories Row or Bike
Strength:
Clean and Jerk
6×3 @ 70-75%
Lite: 7x7 Clean + Press use DBs.
Metcon:
5 Rounds:
15 Bar Facing Burpees
20 Wallballs 20/14lbs
25 Single Dumbbell Hang Clean and Jerk 50/35lbs
LITE= 3-5 Rounds w/ lighter load.
Sidework:
2 Rounds:
30/20 Calories on Assault Bike
15 Deadlift 225/155lbs
15 Pull Ups
Rest 3:00
*More Options:
Row instead of Bike
Lighter Deadlift
Warm-up:
800m Run
50 feet of burpee broad jumps
25 PVC passes
-then-
90 sec pigeon (each side)
MetCon
RX
In teams of two, alternate full rounds
AMRAP 15 Minutes:
5 Power Cleans, (135/95)
10 Burpees to Target
-rest 5 min. then-
AMRAP 15 Minutes:
5 TTB
10 Heavy Wall Ball (30/20)
SCALED/CF LITE/POWER
In teams of two, alternate full rounds
AMRAP 15 Minutes:
5 DB Power Cleans
10 Burpees to Target
-rest 5 min. then-
AMRAP 15 Minutes:
5 TTB or Hanging Knee Raises
10 Wall Ball
Warm-up:
AMRAP 4 Minutes
30 Heavy Russian Swings
30 Push Ups
Max Distance Row
Then
Stretch: Couch Stretch 2:00/side
Strength:
Back Squat
Speed Work
8×3 @ 60%
Met-Con
For Time:
20 Sandbag Over Shoulder or Stone
10 Rope Climbs
Sidework:
For Time:
Run 4 Miles
Warm-up:
3 Steady Rounds
10 Kettlebell Sumo Deadlift
10 Supermans
Run 200m
Strength:
Push Press
4×4 @ 80%
Metcon:
RX
AMRAP 10 Minutes
12 Overhead Squats 115/75lbs
12 Box Jump Overs 24/20″
SCALED = Lighter OHS & Lower box
LITE= Goblet Squats & Step-ups
Sidework:
4 Rounds:
100′ Farmers Carry 70/50s
20 Wallballs 20/14lbs
10 Chest to Bar
Rest :90
*More Options:
Pull Ups instead of CTB
Warm-up
Straight Through
Bike or Row 40/30 Calories (steady)
90 Sec. Dead Hang from Bar
3×10 Light Zercher Squat
Strength
Back Squat
4×6 @75%
-then-
Squat Cleans -
Warm Up DURING back squat.
4×2 @ 60-70% w/ pause at knee
*drop and reset
-Then-
7×1 @ 80-90%
LITE= Use DBs.
Metcon:
AMRAP 3:00 x 4
75 Double Unders
50′ Front Rack Lunges use DB or KB (50/35)
Max Rep Handstand Push-Ups in remaining time
Rest : 60
Score is the total number of HSPU Reps.
SCALED/LITE= 150 Singles Unders & Push-ups & lighter lunges.
Sidework:
Ski 15/12 Calories x 8
Rest 2:00
Warm-up
AMRAP 5 Minutes
Row 1k or Bike 1500m
Max Lateral Jump Squats over the Rower in remaining time
*should have at least 45 seconds for squats
-Then-
Stretch: Front Split hold :90/side
Strength:
Back Rack Lunges
5×10
Heavy/Unbroken
LITE= Use DBs for lunges in front rack.
Metcon:
RX
AMRAP 15 Minutes
Row 2k or 4k Bike or 1 mile Run
50 Sumo DLHP 95/65lbs
Max Rep Single Arm Dumbbell Push Press 70/50lbs
(Switch arms anytime)
LITE = Use KB for SumoDLHP
Side Work:
4 Rounds
50 Air Squats
35 Push Ups
20 Chest to Bar
Rest 2:00
Warm-up
3 Steady Rounds
12 Goblet Squats
15 Empty Bar Good Mornings
18 Calories on Bike or Rower
Strength:
Squat Snatch
6×3 @ 70-75%
LITE = 6x6 DB Squat Snatch. *Row 150m between sets.
Metcon:
RX
AMRAP 20 Minutes
8 CTB Pull-ups (RX+ = 4 Ring Muscle Ups)
12 Power Cleans (135/95)
24/20 Calorie Row or Bike
SCALED = Pull-ups/Banded/Ring Rows
LITE = Use DBs for power cleans.
Sidework:
3 Rounds
1k on Bike
15 Dumbbell Box Step Overs 24/20″ 50/35lbs
Rest :90
2019 OCF Cycle 2 –Test Week Day 5 -
OPEN GYM 745AM-845AM ONLY. Seminar starts at 9AM!
Warm-up
AMRAP 5 Minutes
Run 400m
25 Box Jumps 20/16″
Max Wallballs
Stretch: Ankles/Calves
Strength
Find 1RM Jerk from Blocks or Rack
Focus on footwork and bending that back knee while building to your 1RM. Keep that pattern the same no matter the weight.
Then
“For Time”
20 Power Clean + Split Jerk at 80% of Jerk Max
During the Power Clean and Split Jerks, catch the Clean and then set up for the Jerk. Don’t rush into it from the catch position.
Met-Con
AMRAP 5 Minutes
25 Double Unders
10 Shoulder to Overhead 95/65lbs
*More Options:
2019 OCF Cycle 2 –Test Week Day 4
Warm-up:
4 Steady Rounds
15 Dumbbell Thrusters (light)
15 Push Ups
15/10 Calorie Bike or Row
Strength:
Find a 1RM Front Squat
LITE:
Build up to heavy front Rack DB squat or heavy barbell front squat. Perform 5x5 at a challenging weight.
Metcon:
RX
For Time:
15 Handstand Push-Ups
15 Power Snatch 75/55lbs (RX+ = 95/65)
12/12 9/9 6/6 3/3
SCALED/LITE:
Push Ups instead of HSPU.
Alternating DB Snatches.
Sidework:
“Lynne”
5 Rounds:
Max Rep Bench @ Bodyweight (or less)
Rest 2:00
Max Rep Strict Pull Ups
Rest 2:00
*More Options:
Dumbbell Bench instead of Barbell
Any scale for Pull Ups
Warm-up:
800m Jog
-then-
2min each side Couch Stretch
-then-
Warm-up and extra mobility for Metcon.
Nutrition Challenge Benchmark Metcon:
20 Minute AMRAP of:
5 TTB
10 Single Arm DB Clean + Jerk (50/35) - 5 Right/5 Left
15 Wall Ball (20/14)
20 Calorie Row or Bike
Scaling:
Use a lighter DB and sub hanging knee raises.
*For athletes participating in the nutrition challenge please make note of what scale that you chose and your previous score. Use exact scale and try to beat your score!
