Warm-Up
3 Steady Rounds
500m Row or 1000m Bike
15 Push Press (95/65)
15 Front Squats (95/65)
LITE = Use DBs
Strength:
Split Jerk 7×2 75-85%
LITE = 7x7 DB Push Press
Metcon:
RX
AMRAP 4:00 x 3
15 Dumbbell Box Step Overs 24/20″ (55/35)
100m Farmers Carry
Max Strict Pull Ups in remaining time
Rest 2:00
SCALED/LITE= Lighter DB & Kipping Pull-ups or Ring Rows.
Sidework:
Sumo Deadlift 3-3-3
Warm-Up
Straight Through
40 Alternating Dumbbell Snatch
40 Calorie Row
40 Goblet Squat (use DB)
Strength
A. Back Squat 4×6 @75%+
5-10lbs Heavier than last week
B. Squat Snatch
Warm Up:
4×2 @ 60-70%
With pause at knee. Drop and reset
-Then-
7×1 @ 82.5-92.5%
Sidework/Lite:
3 Rounds
Run 400m or Row 500m
30 Kettlebell Swings 53/35lbs
20 Single Arm Kettlebell Thrusters 53/35lbs
(10/side)
LITE = Lighter Kettlebell Swings/Thrusters
Warm-up
Straight Through:
50 Bar Facing Burpees
100m Heavy Farmers Carry
Stretch: Pigeon Pose 2:00/side
Strength (Accessory):
Back Rack Lunges
5×10
Should be Heavy/Unbroken
LITE = Use DBs in Front Rack.
Metcon:
RX
For Time:
21-15-9
Calories on Rower or Bike or Ski
Ring Dips
Deadlift 185/135lbs
SCALED/LITE = Push-ups, Double KB Deadlift or Lighter Deadlift
Side Work:
“Perfect Pace”
Run 800m x 5
Rest 3:00
Hold 1 Mile PR Pace
*More Options:
Less intervals
Your goal should be to finish each run within a couple seconds of each other. You are developing the ability to pace based on feel.
Warm-up
3 Steady Rounds
50′ Handstand Walk or 60 Second Plank or Handstand Hold.
12 Dumbbell Thrusters
24/20 Calories on Rower or Bike
Strength:
Clean and Jerk
6×3 @ 72.5-77.5% of 1RM
LITE = Use DB’s 6x6
Metcon:
RX
AMRAP 20 Minutes
Run 200m
15 Overhead Squats 75/55lbs
10 Toes to Bar
LITE = PVC pipe or DB Front Squats.
Sidework:
3 Rounds
75 Double Unders
10 D-Ball Cleans
20 Wallballs 20/14lbs
Rest :90
Warm-up:
Coaches Choice
Metcon:
RX
In teams of two, alternate rounds:
AMRAP 30 Minutes:
10 Alt. DB Snatches (70/55)
15 Air Squats
200m Run
SCALED/LITE
In teams of two, alternate rounds
AMRAP 30 Minutes:
10 Alt. DB snatches
15 Air Squats
200m Run
Warm-up:
AMRAP 4 Minutes
10 Overhead Squats 45/35lbs
100m Run
Stretch: Couch Stretch 2:00/side
Strength:
Pause Front Squats
3-3-3-3-3
1 full second pause in the bottom.
Metcon:
AMRAP 7 Minutes
5 Power Snatch 95/65lbs
7 Pull Ups
*More Options:
Less Pull Ups each Round
Side Work:
For Time:
Run 5 Miles
*More Options:
Run shorter distance
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
