Warm-up:
3 Steady Rounds
Run 400m
15 Push Ups
10 Box Jumps 24/20 (step down)
Strength:
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)
Then
Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week
LITE= 5x5 Heavy Goblet Squats
Metcon:
RX
For Time:
Run 400m
20 Squat Snatch (115/75) RX+ = (135/95)
Run 400m
SCALED = (95/65)
LITE = 40 Alt. DB Power Snatches.
Side Work:
Row 1500m x 4
Rest 3:00
Times should be within a couple seconds each interval
Warm-up
3 Steady Rounds
200m Run
10 HR Push-ups
10 Jumping Squats
10 PVC Pass Throughs
MetCon
RX
In teams of two, alternate rounds
AMRAP 12 Minutes:
12 Wall Ball 20/14
6 Burpees to target.
-Rest 5min.-
AMRAP 12 Minutes:
100m Run
15 KB Swings (53/35)
SCALED
-95/65lb Push Press
-standard Burpees
LITE
In teams of two, alternate rounds
AMRAP 12 Minutes:
6 WB
3 Burpees
-Rest 5min.-
AMRAP 12 Minutes:
100m Run
10 Russian KB Swings
Strength (complete after Metcon):
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Warm-up
4 Steady Rounds
8 Strict Pull Ups
10 Empty Bar Strict Press
12 Calorie Bike or ski
Strength:
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Metcon:
3 Rounds:
Row 1k
20 Deadlift 185/135lbs
15 Box Jump Overs 30/24″
*Scaling Options:
Run 800m instead of Row
Lighter Deadlift
Shorter Box Jump
Warm-up
3 Steady Rounds:
15 Empty Bar Thrusters
25 Lateral Bar Hops
Row 20 Calories or Bike 15 Calories
Strength:
Zercher Squats
3×10
-then-
Back Squat
3×3 @ 90%
Metcon:
RX
4 Rounds:
12 Toes to Bar
12 Thrusters 115/75lbs
12 Chest to Bar
12 Box Jumps 30/24″
Rest 2:00
SCALED/LITE Options:
Sit Ups instead of T2B
Lighter Thrusters
Pull Ups or Ring Rows
Sidework:
For time:
18-15-12-9-6-3
Kipping Handstand Push-Ups
Complete 40 Double Unders between each set.
Warm-up:
800m Jog
-then-
2 min Couch Stretch (each side)
Metcon
5 Rounds For Time:
12 Burpee Box Jumps
60 Double-unders
90sec. Rest
*scale DU's to x2 single-unders
Warm-up:
Same class.
Metcon:
7 Rounds For Time:
8 Burpee Step Overs
30 Mountain Climbers
30-45sec. Rest
Strength:
Make up a lift you missed earlier in the week
Warm-up
2 Steady Rounds
25/15 Calories on Assault Bike or Rower
8 Handstand Push Up “Negatives” or Push-up Negatives (Control decent, kip or press back to top)
15 Pause Goblet Squats
Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week
*LITE = Use DBs
-Then-
Deficit Push Ups 4″
3×12
Control eccentric, speed on concentric
*LITE = HR Push-ups
Metcon:
RX
AMRAP 10 Minutes
5 CTB Pull-ups
7 Handstand Push-Ups
9 Power Snatches 95/65lbs (RX+ 115/85)
SCALED = Regular or Assisted Pull-ups - Deficit Push-ups - (95/65)
LITE = Ring Rows - HR Push-ups - DB Power Snatches
Sidework (choose one):
A.
Sprint 20/15 Calories on Bike or Ski x 8
Rest 3:00
B.
4 Rounds:
10 Ring Muscle Ups
Rest 2:00
*More Options:
Bar OR Ring Muscle Ups
15 Dips instead of 10 Ring Muscle Ups
Warm-up
3 Steady Rounds
20 Sit Ups
15 Empty Bar Mornings
15 Empty Bar Overhead Squats
Run 100m
Strength:
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Then-
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week
LITE = EMOM 10 mins - 8 DB Alt. Snatches.
Metcon:
RX
3 Rounds:
20 Toes to Bar
15 Push Press 115/85lbs
15 Power Cleans 115/85lbs
SCALED = Knees to elbows and use (95/65)
LITE = Us DBs and Hanging Knee Raises.
Side Work:
Row 500m x 10
Rest 1:00
Warm-up
4 Steady Rounds
30′ Handstand Walk or 30 sec. handstand or plank hold.
30 Air Squats
30 Double Unders
Strength
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)
-Then-
Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week
LITE = 4x8 Heavy Goblet Squats
Metcon:
RX
3 Rounds:
25 Wallballs 20/14lbs
3 Rope Climbs
75 Double Unders
SCALED
3 Rounds:
25 Wallballs 20/14lbs
9 CTB Pull-ups (LITE = Ring Rows)
75 Double Unders or 100 Single Unders
Side Work:
Run 1000m x 4
Rest 3:00
Warm-up:
Coaches Choice.
Metcon:
RX
Partner Workout (one person works at a time):
For Time or Complete as many reps as possible:
1000m Row (500m each)
100 Burpee Box Jumps (24/20)
100 Wall Ball (20/14)
100 KB Swings (53/35)
*30 minute cap*
Scaling = lighter weight on WB/KB & Step-ups Allowed.
Strength (Optional AFTER Partner WOD):
Pause Power Position Clean Warm-up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
Warm-up
3 Steady Rounds
15 Band Pull Aparts
10 Light Front Squats w/ :02 hold
Ski 500m
Strength:
Pause Power Position Clean Warm-up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
Metcon:
For Time:
80′ Back Rack Lunge Steps 105/75lbs
80 Double Unders
80 Push Ups
80 Double Unders
80′ Back Rack Lunges
Scaling Options:
2x Single Unders
Lighter Lunges
Side Work
For Time:
Run 2 miles
*More Options:
Run 1.5 Miles
Warm-up
5 Steady Rounds
40′ Walking Lunge Steps
:20 Handstand Hold (on wall OR freestanding)
8 Chest to deck push-ups
Strength:
Zercher Squats
3×10
If you’re new to Zercher Squats, keep the weight lower and focus on the range of motion.
Then
Back Squat
4×2 @87.5%
Metcon:
RX
3 Rounds:
5 Muscle Ups
5 Power Cleans 185/135lbs
3 Muscle Ups
3 Power Cleans
1 Muscle Ups
1 Power Clean
Rest 2:00
SCALED
3 Rounds:
15 Pull-ups
5 Power Cleans 155/105
9 Pull-ups
3 Power Cleans
3 Pull-ups
1 Power Clean
Rest 2:00
Scaling Options:
Less Ring Muscle Ups each set/round
3x Pull Ups
Lighter Cleans
Lite = Use DBs for Power Cleans + Ring Rows for pull-ups.
Sidework:
Every 3:00 for 12:00
Row 400/300m
Max Handstand Push-Ups in remaining time
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 choose so you can retest with the same exact scale.
Warm-up
3 Steady Rounds
1k on Assault Bike or 500m Row
20 Jumping Squats
20 Sit Ups
Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week
During Strength:
Deficit Push Ups 3″
3×12
LITE:
3x10 Lunges with DBs
3x12 HR Push-ups
Metcon:
EMOM for 10 Minutes
9 Box Jump Overs 24/20″
6 CTB Pull-ups (RX+ = 3 Bar Muscle Ups)
*Both in same minute
LITE
Do 6-8 Ring Rows instead of pull-ups.
Scaling Options:
2x Chest to Bar instead of Bar MU
Side: Work
Every 2:00 for 12:00
Sprint 15/9 Calories on Assault Bike
*More Options:
Less calories each interval
Warm-up
3 Steady Rounds
12 Russian Swings
12 Goblet Squats (wide stance)
Run 200m
Strength:
Pause Position Snatch Warm-up:
4×3 @ 40-60% 1RM
Drop and Reset.
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week
LITE
EMOM for 10 mins:
6 DB alternating snatches.
Metcon:
For Time:
Run 300m
25 Front Squats 115/75lbs
Run 300m
20 Front Squats
Run 300m
15 Front Squats
Run 300m
10 Front Squats
Run 300m
5 Front Squats
SCALED:
Lighter Front Squat
LITE
Us DBs for the front Squats.
Sidework:
Single Leg Kettlebell Deadlift
6×10 (3 sets per side)
Don’t rush these, show control on the decent when lowing the KB back to the ground.
Then
Deadlift
4×2
Warm-up
3 Steady Rounds
Row 500m
15 Push Ups
10 Box Jumps (step down)
Strength
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)
-Then-
Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week
LITE:
5x10 Heavy Goblet Squats
Metcon:
RX
AMRAP 6 Minutes
30 Bar Facing Burpees.
30 Overhead Squats 95/65lbs
Max Dumbbell Box Step Overs in remaining time
(24/20″ with 35/25s-2 dumbbells)
LITE
AMRAP 6 Minutes
30 Burpees.
30 Air Squats or Goblet
Max Dumbbell Box Step Overs in remaining time
(24/20″ with 35/25s-2 dumbbells)
Side Work
Row 1k x 4
Rest 2:00
Times should be within a couple seconds each interval
Warm-up
3 Steady Rounds:
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m
Strength:
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
Metcon:
RX
In teams of two, alternating each movement, 20 min AMRAP:
15 Wall Ball (20/14)
20 KB Swings (53/35)
250m row
(Partner A performs 20 Wall Ball; Partner B performs 20 kb swings; Partner A Rows 250 Meters; Partner B performs wall ball; etc.)
In teams of two, alternating each movement, 20 min AMRAP:
15 Wall Ball
20 KB Swings
200m Run
(Partner A performs 20 Wall Ball; Partner B performs 20 kb swings; Partner A Rows 250 Meters; Partner B performs wall ball; etc.)
Warm-up
3 Steady Rounds:
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m
Strength:
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
Metcon:
Every 3 Minutes for 12 Minutes
25/15 Calories on Assault Bike
At 12:00 complete
2 Rounds:
24 Kettlebell Swings 53/35lbs
16 Burpees to 6″ Target
8 Strict Handstand Push-Ups
*More Options:
Any machine instead of Bike
Kipping HSPU instead of Strict
Warm-up:
4 Steady Rounds:
30′ Handstand Walk or 30 Second Handstand or Plank Hold.
Run 100m
1 Rope Climb or 5 Strict Pull-ups or Ring Rows
Strength:
Warm-up for Front Squat:
Zercher Squats
3×10
Keep the weight lower and focus on the range of motion.
-then-
Front Squat:
3×3 @85%
Metcon:
RX
5 Rounds:
8 Touch and Go Clean & Jerk 135/95lbs
16 Pull Ups
Rest 2:00
Scaling Options:
Choose a weight that allows Touch and Go on barbell.
LITE
5 Rounds:
8 DB Clean & Jerk
16 Assisted Pull Ups or Ring Rows
Rest 2:00
Sidework:
Row 3k
*More Options:
Row 2k
Tips: Each 500m split should be slightly faster than the last, Build your pace throughout the entire 3k.
Warm-up:
3 Steady Rounds
20 Calories on Assault Bike or Rower
15 Light Goblet Squats
10 Push-ups
Strength:
Back Rack Lunges
3×10 (5 each side)
LITE
DB Front Rack Lunges
3×10 (5 each side)
Metcon:
RX
4 Rounds:
Bike 1k or 500m Row
10 CTB Pull-ups (RX+ = 5 Ring Muscle Ups)
15 Front Squats 75/55lbs
LITE
4 Rounds:
Bike 1k or Row 500m
10 Assisted Pull-ups or Ring Rows
15 Goblet Squats
Sidework:
Sprint 100m x 6-7
Rest 2-4 Mins
Warm-up:
4 Steady Rounds
12 Russian Swings
12 Goblet Squats
Run 200m
Strength:
Pause Power Position Snatch Warm Up:
4×3 @ 40-60% 1RM
Drop and Reset.
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset. NO FAILS
LITE
Every 2 Minutes for 12 Minutes:
6 Alt. DB Snatches.
Metcon:
RX
3 Rounds:
15 Toes to Bar
15 Push Press 105/70
15 Power Clean 105/70
(RX+ = 5 Heavy Stone to Shoulder for Power Clean)
LITE
3 Rounds:
15 Hanging Knee Raises
15 DB Push Press
15 DB Power Cleans
Cycle 1 Week 1 Day 1
Warm-up:
4 Steady Rounds
:30 Banded Glute Activation
10 Push Ups
Run 200m
Strength:
Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
*In other words, sets 1,2,3 should be under 65%
LITE
4x8 Goblet Squats
Run 100m between sets.
Metcon:
RX
AMRAP 7 Minutes
Row 250/200m
15 Power Snatch 75/55lbs (RX+ 95/65)
10 Kipping HSPU
SCALED
- Run 200m
- Lower weight of snatches.
- Heavy DB Strict Press for HSPU
LITE
AMRAP 7 Minutes
Row 250/200m or Run 200m
15 Alt. DB Power Snatch
10 HR Push-ups
Sidework:
Run 800m x 4-5
Rest 2:00
Times should be within a couple seconds each interval.
Warm-up
Coaches Choice
Strength:
Find 5RM Deadlift
As usual, this is “Zero Bounce”. Control the decent of all 5 reps and keep the set as quiet as possible.*NEEDED FOR NEW CYCLE*
MetCon
In teams of two.
5 Rounds For Time:
400m Run (together)
20 Deadlifts, 225/155lbs (10 each)
30 Pull-ups (15 each)
SCALED
-less weight on deadlift
-band assisted pull-ups
LITE
In teams of two.
5 Rounds For Time:
400m Run (together)
50 KB Swings (25 each)
20 Strict Pull-ups (10 each)
Cycle 1 Test Week Day 5
Warm-up
2 Steady Rounds:
20 Banded Good Mornings
15 Pull Ups
1k Bike
Strength
Find 5RM Deadlift
As usual, this is “Zero Bounce”. Control the decent of all 5 reps and keep the set as quiet as possible.
Metcon:
For Time:
Row 5k
*More Options:
Row 3k
Side Work:
AMRAP 8 Minutes
Max Sets of 3 Unbroken Ring Muscle Ups
*More Options:
Strict Pull Ups instead of MU
Bar MU instead of Ring
