Weakness Warm-up:
Row 2k or Run 1 Mile.
Strength
Box Squat
10×2 @ 55-65%
Speed Work
Rest :30-:60
Met-Con
RX
40-30-20
Deadlift 155/105lbs
Alternating Pistols
Bike or Row for Calories
Scaled
40-30-20
Deadlift 135/95lbs
2x Air Squats
Bike or Row for Calories
Lite
40-30-20
Double KB Deadlift
2x Air Squats
Bike or Row for Calories
Sidework:
5 Rounds:
Run 1000m
Rest 3:00
Warm-up
Coaches Choice
MetCon
In teams of two, only one teammate works at a time
AMRAP 25 Minutes:
400m Run (together)
20 Power Snatches, 135/95lbs
20 Burpee Box Jump Overs
SCALED
-lighter barbell
-knees to elbows for TTB
LITE
In teams of two, only one teammate works at a time
AMRAP 25 Minutes:
400m Run (together)
40 KB Swings
40 Sit-ups
Warm-up:
Move Steady Through
30 Sit Ups (can use a plate)
40 Light Hang Power Snatch
50 Calories on Bike or Rower
Strength:
RX
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch
As Heavy As Possible. Weight can move up and down across seven sets
LITE
EOMOM for 14 Minutes
6 Alt. DB Power Snatch
Met-Con
Rx
Every 2:00 for 12:00 (6 Rounds)
10 Toes to Bar
10 Clean and Jerk 135/95lbs
Scaled = Less weight or hanging knee raises
Lite
Every 2:00 for 12:00 (6 Rounds)
10 Toes to Bar or Hanging Knee Raises
10 DB Clean and Jerk
Side Work
4 Rounds:
1k on AAB
2 Pegboard Climbs
Rest :90
Warm-up:
1 mile Run or 2k Row
then
2 mins of Pigeon each side
Strength
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce – Silent
Met-Con:
Rx
AMRAP 10 Minutes
40′ Handstand Walk
12 Dumbbell Snatch 70/50lbs
Scaled
AMRAP 10 Minutes
6 Wall Walks
12 Dumbbell Snatch 55/35lbs
Lite
AMRAP 10 Minutes
6 Wall Walks or 12 HR Push-ups
12 Dumbbell Snatch
Side work:
15 Rounds:
1:00 run / 1:00 walk
Max distance on Run
Warm-up
3 Rounds:
8 R-Arm Kettlebell “Bottoms Up” Press
8 L-Arm Kettlebell “Bottoms Up” Press
Run 200m
Strength:
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 90 seconds between sets
(heavier than last time)
Met-Con:
RX
For Time
100/70 Cals on Bike
75 Push Ups
50 Thrusters 75/55lbs
25 Bar Muscle Ups
Scaled/Lite
For Time
100/70 on Rower
75 Push Ups
50 Thrusters 75/55lbs
25 CTB Pull-ups (Lite= pull-ups or ring rows)
Sidework:
10-9-8-7-6-5-4-3-2-1
Burpee Box Over 30/24″
GHD Sit Ups
*No Rest
Warm-up:
Run 1 mile or Row 2k
Strength:
Box Squat
6×3 @ 80%+
Met-Con:
RX
4 Rounds:
21 Sumo Deadlift High Pull 95/65lbs
3 Rope Climbs
Run 400m
Scaled
4 Rounds:
21 Sumo Deadlift High Pulls 75/55
9 CTB Pull-ups
Run 400m
LITE
4 Rounds:
21 Sumo Deadlift High Pulls (use KB)
15 Ring Rows
Run 400m
Sidework:
5 Rounds:
Row 1500/1250m
Rest 3:00
Warm-up:
Move Steady Through
25 Bar Facing Burpees
25 Empty Bar Hang Power Snatch
25 Bar Facing Burpees
Strength:
Power Snatch
7×3 Touch and Go
70%+
Lite
12 min EMOM:
6 Alt. DB Snatches
Metcon:
RX
3 Rounds
10 Overhead Squats 135/95lbs (RX+ = 155/115)
20 Ring Dips
30 Box Jump Overs 24/20″
SCALED
3 Rounds
10 Overhead Squats 95/65lbs
20 Ring Dips
30 Box Jump Overs 24/20″
LITE
3 Rounds
10 DB Overhead Squats
20 Push-ups
30 Box Jump Overs
Sidework:
For Time
100/70 Calories on AAB
Every minute until completion including 0:00, perform 12 Chest to Bar Pull Ups
Warm-up:
1 mile Run or 2k Row
Strength
Sumo Deadlift
5×3 As Heavy As Possible
No Bounce – Silent
Metcon:
RX
AMRAP 10 Minutes
10 Thrusters 95/65lbs
25′ Handstand Walk
SCALED
AMRAP 10 Minutes
10 Thrusters 75/55lbs
5 Wall Walks
LITE
AMRAP 10 Minutes
10 DB Thrusters 75/55lbs
10 HR Push-ups
Sidework:
5 Rounds:
Ski 500/400m
100 Double Unders
Rest 2:00
Wednesday is below. Tuesday above.
Warm-up:
3 Rounds:
:60 Goblet Squat Hold
Run 200m
15 Ab-mat Sit Ups
Strength:
EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM
Lite = DB and 4 EOMOM.
Met-Con:
RX
3 Rounds:
15 Clean and Jerk 135/95lbs
25 Toes to Bar
SCALED
3 Rounds:
15 Clean and Jerk 115/75lbs
25 Toes to Bar
LITE
3 Rounds:
15 DB Clean and Jerk
25 Toes to Bar or Hanging Knee Raises
Sidework:
Every 2:00 for 20 Minutes
Run 400m
20 HSPU
Alternate Movements each 2 Minute window
Warm-up:
Bike or Row 100 Calories
Strength:
Box Squat
10×2 @ 52.5-62.5%
Speed Work
Rest :30-:60
Metcon:
RX
5 Rounds:
7 Squat Snatch 135/95lbs
7 Muscle Ups
THEN
Row 500m
(only 1 Row immediately following last round)
SCALED
5 Rounds:
6 Squat Snatch 115/75lbs
12 CTB Pull-ups
THEN
Row 500m or Run 400m
(only 1 Row immediately following last round)
LITE
5 Rounds:
12 Alt. DB Snatch
12 Pull-ups or Ring Rows
THEN
Row 500m or Run 400m
(only 1 Row or Run immediately following last round)
Sidework:
6 Rounds:
Bike 1k
Rest 1:1
Warm-up:
Coaches Choice.
Metcon:
RX
For Time, with a partner:
4 x 400m run (one partner runs, other rests = 2 each)
100 Shoulder to Overhead 95/65
80 Alternating Bar Facing Burpees
60 Front Rack Lunges
40 Med-ball sit-ups, passing ball between partners
20 Muscle-ups
SCALING
- lighter barbell
-scale muscle ups to HSPU or Strict Pull-ups
Warm-up:
Move Steady Through
Row 500m or Run 400m
30 Goblet Squats
Row 500m or Run 400m
Strength:
Rx
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Lite
EOMOM for 16 Minutes
4 DB Snatches + Hang Snatch
As Heavy As Possible
Met-Con:
RX
For Time:
15 Shoulder to Overhead 165/115lbs
15 Bar Facing Burpees
30/20 Calorie Row or Bike
10 Shoulder to Overhead
10 Bar Facing Burpees
20/15 Calorie Row or Bike
5 Shoulder to Overhead
5 Bar Facing Burpees
10 Calorie Row or Bike
Lite
15 Shoulder to Overhead (use DB)
15 Burpees
30/20 Calorie Row or Bike
10 Shoulder to Overhead
10 Burpees
20/15 Calorie Row or Bike
5 Shoulder to Overhead
5 Burpees
10 Calorie Row or Bike
Side Work:
5 Rounds
AMRAP 2:00
Row 400/300m
Max Muscle Ups in remaining time
Rest :60
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
Warm-up:
Coaches Choice.
Metcon:
RX
Team "Abbate"
In teams of two, with only one teammate working at a time
For Time:
1-mile Run (together)
42 Clean & Jerks, 155/105lbs
800m Run (together)
42 Clean & Jerks
1-mile Run (together)
SCALED
-115/75lb C&J or less
LITE
In teams of two, with only one teammate working at a time
For Time:
800m Run (together)
42 DB Clean & Jerks
400m Run (together)
42 DB Clean & Jerks
800m Run (together)
Warm-up
3 Rounds:
:30 Handstand Hold or Plank Hold
Row 250m or Run 400m
10 Push-ups
Strength
Power Clean and Push Jerk
5×5 @ 75%+
Drop and Reset Reps
Rest 2 Mins between sets
Lite Strength
Seated Dumbbell Press
7×7
1 min rest btw. sets.
Met-Con
RX
3 Rounds:
40 DB Snatch 55/35lbs
150′ Overhead Walking Lunge Steps 55/35lbs
Switch arms anytime on both movements
SCALED/LITE
3 Rounds:
40 DB Snatch
150′ Overhead Walking Lunge Steps 55/35lbs
Switch arms anytime on both movements
Sidework:
AMRAP 10 Minutes
15 Toes to Bar
60 Double Unders
10 Toes to Bar
40 Double Unders
5 Toes to Bar
20 Double Unders
(Start over, no rest)
Warm-up
Row 2k or Run 1 mile
*Row or Run at steady but slower than normal pace
Strength
Box Squat
6×2 @ 80%+
Met-Con
RX
“Mary”-ish
AMRAP 20 Minutes
8 Handstand Push-ups
10 Alternating Pistols
12 Pull Ups
Scaled
AMRAP 20 Minutes
8 Deficit Push-ups
10 Goblet Squats (53/35)
12 Pull Ups
Lite
AMRAP 20 Minutes
8 HRPush-ups
10 Goblet Squats
12 Pull Ups or Ring Rows
Sidework
6 Rounds:
Run 800m
Rest 1:1
Warm-up
Coaches Choice
MetCon
RX
In teams of two, alternate full rounds
AMRAP 8 Minutes:
8 Deadlifts, 225/155lbs
8 CTB Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 24/20″
8 Ring Dips
-rest 4min. then-
8 Ground to Overhead, 135/95lbs
8 Toes to Bar
SCALED
In teams of two, alternate full rounds
AMRAP 8 Minutes:
8 Deadlifts, 185/135lbs
8 Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 20/16″
8 Banded Ring Dips
-rest 4min. then-
8 Ground to Overhead, 115/75lbs
8 Knees to Elbows
LITE
In teams of two, alternate full rounds
AMRAP 8 Minutes:
16 KB Swings
8 Strict Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Step-overs
8 Seated Ring Dips
-rest 4min. then-
8 Plate Ground to Overhead
8 V-ups
Warm-up
4 Rounds:
10 Calories on Bike
10 Push Ups
Strength
Bench Press
5×5 @ 80%+ 2RM
Strength Accessory
Deficit Push Ups
8×10
Place hands on 2″ plates and lower chest between them to the floor
Met-Con:
5 Rounds:
8 D-Bag 150/100lbs
100′ D-bag Carry
15 Dumbbell Push Press 70/50s
Sidework:
10 Rounds:
Assault Bike Sprints
12/8 Calories
