WOD1344 - WEDNESDAY - OCTOBER 31st

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

WOD1343 - TUESDAY - OCTOBER 30th

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

WOD1342 - MONDAY - OCTOBER 29th

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

WOD1341 - SATURDAY - OCTOBER 27th

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:

WOD1340 - FRIDAY - OCTOBER 26th

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

WOD1339 - THURSDAY - OCTOBER 25th

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!

WOD1338 - WEDNESDAY - OCTOBER 24th

2019 OCF Cycle 2 –Test Week Day 3

Warm-up:
3 Steady Rounds
80′ Handstand Walk or 45 sec. handstand or plank hold.
8 Strict Handstand Push-Ups or 16 push-ups
Row 500m or Run 400m

Strength:
Find 1RM Clean
-Then-
AMRAP 5 Minutes
Max Rep Squat Clean @85%

LITE:
12 Min AMRAP:
12 DB Power Cleans
200m Run/Jog

Metcon:
RX
AMRAP 4 Minutes x 3
Row 500m/400m
15 Deadlifts 225/155lbs
Max CTB Pull-ups in Remaining Time (RX+ = Rope Climbs)
Rest 2:00

Score is the total number of pull-ups or rope climbs.

SCALED/LITE:
Run 400m or Bike 1000m/800m
Lighter Deadlifts or Double KB Deadlift
Pull Ups or Ring Rows in place of Rope Climbs (choose one)

Sidework:
For Time:
400m Sandbag or Odd Object Carry (any way)

WOD1337 - TUESDAY - OCTOBER 23rd

2019 OCFCycle 2 –Test Week Day 2

Warm-up:
AMRAP 4 Minutes
8 Goblet Squats
6 Burpees
Bike 8/6 Calories
Then
Couch Stretch
2:00/side

2. Strength
Find a 3RM Back Squat

LITE:
5x5 Back Squat or Heavy goblet squats

Metcon:
RX
3 Rounds:
12 Thrusters 105/70lbs (RX+ 135/95)
15 Bar Facing Burpees
15 Toes to Bar

SCALED/LITE:
Lighter Thrusters or DB Thrusters
Sit Ups instead of T2B

Side Work: 
Row 2k
Rest 5:00
Row 500m x 3
Rest :60
*At exact 500m average time as your 2k pace

WOD1336 - MONDAY - OCTOBER 22nd

2019 OCF Cycle 2 –Test Week Day 1

Warm-up:
Weakness Warm-Up:
Run 1 Mile
*Note your time.

Strength:
Find 1RM Snatch
-Then-
AMRAP 5 Minutes
Max Rep Squat Snatch @85%

LITE
12 Min AMRAP:
12 Alternating DB Snatches
Slow 200m Jog.

Metcon:
RX
For Time:
100/60 Calories on Assault Bike or Rower
50 Wallballs 20/14lbs
25 Dumbbell Box Step Overs 50/35s, 24/20″

SCALED= Use lighter WB and DB
LITE= 70/40 Calories

Side Work: 
For Time:
100yd Sprint
Rest 5:00
200yd Shuttle Sprint
(100yd down and back)
Rest 5:00
300yd Shuttle Sprint
(100yd down, back, down)

WOD1335 - SATURDAY - OCTOBER 20th

CF PARTNER WOD

Warm-up
Coaches Choice.

MetCon
RX
In Partners (one person working at a time): 
For Time:
150 KB Swings, 53/35lbs
125 Push Press, 95/65lbs
100 Pull-ups
75 Box Jump-overs, 24/20″
2k Row (switch every 500m)

LITE/POWER
In Partners (one person working at a time): 
For Time:
150 KB Swings, 44/26lbs
125 Push Press, 75/55lbs
100 Strict Pull-ups
75 Box Jump-overs, 20/16″2k Row (switch every 500m)

CF OPEN GYM WOD

Cycle 1 Re-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

WOD1334 - FRIDAY - OCTOBER 19th

2019 CYCLE 1 RE-TEST WEEK DAY 4
Reference WOD1298

Warm-up
3 Steady Rounds
12 Russian KB Swings
Run 100m
:30 Goblet Squat Hold
Run 100m

Strength:
Find 2RM Hang Clean
The acceptable hang position is between mid thigh and the knee.

LITE
10 Minute EMOM:
6 DB Hang Cleans
 

Metcon:
RX
2 Rounds:
Row 50/40 Calories
50 Wallballs 20/14lbs
Run 400m
50 Empty Bar Thrusters
 

SCALED
2 Rounds:
Row 30/24 Calories
30 Wallballs 20/14lbs
Run 400m
30 Empty Bar Thrusters

SCALING:
Any machine instead of Row...bike or ski acceptable. 

LITE
Use DB for thrusters.

Side Work: 
Death by Assault Bike Calories

Min 1 – 1 Calories
Min 2 – 2 Calories
etc…
*More Options:
Bike Erg instead of AAB
Row or Ski instead of Bike

WOD1333 - THURSDAY - OCTOBER 18th

Warm-up
EMOM for 10 Minutes:
8 Jumping Jacks
6 Air Squats
4 Burpees

MetCon
RX
4 Rounds For Time:
200m Run 
20 Burpees to Target
40 Double Unders
Rest 3min.
*If raining athletes can choose to Row 250m or 600m Bike.

SCALED
4 Rounds For Time:
.5k Bike
15 Burpees
60 Single Unders
Rest 2-3min.

WOD1332 - WEDNESDAY - OCTOBER 17th

2019 CYCLE 1 RE-TEST WEEK DAY 3
Reference 1297

Warm-up
Steady Through
:30 Dead hang from pull up bar
3:00 Row or Bike
30 Push Press - Empty bar or light weight

Strength:
Find 3RM Strict Press

LITE
Build to a heavy DB strict press and then perform 5x5 at that weight. 

Metcon:
RX
AMRAP 20 Minutes
4 Power Snatch 135/95lbs
8 Ring Dips
12 Box Jump Overs 24/20″
 

SCALED
Ligher Power Snatch
Push Ups instead of Dips

LITE
AMRAP 20 Minutes
8 Alt. DB Power Snatch 
8 HR Push-ups
12 Box Jump Overs
 

WOD1331 - TUESDAY - OCTOBER 16th

2019 Cycle 1 Re-Test Week Day 2
Reference 1296

Warm-up
4 Steady Rounds
8 Toes to Bar or Hanging Knee Raises
10/7 Calorie Bike
10 Empty Bar Snatch Balance

Strength: 
Find your 2RM Hang Snatch

LITE
10 Min EMOM:
Peform 6-8 Alt. DB Snatches

Metcon: 
AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 115/75lbs
6,6, 9,9, etc. 

SCALING
Lighter Shoulder to OH

 LITE
Perform regular burpees.
Use DB and perform DB Push Presses. 

Sidework:
For Time:
Run 5k
*More Options:
Run 2 miles

WOD1330 - MONDAY - OCTOBER 15th

FALL 2019 - OCF CYCLE 1 - RE-TEST WEEK
Reference WOD 1295

Warm-up:
3 Steady Rounds
2:00 Banded Glute Activation (use small red bands)
15 Dumbbell Front Squats 50/35s
Row 500m or Run 400m 

Strength:
Find 1RM Back Squat
Find a PERFECT 1RM. Anything other than the best squat you can possibly perform will lead to issues when the percentages start to climb. 

LITE
Build to a heavy Goblet Squat and then perform 5x5 at that weight. 

Metcon:
RX

3 Rounds:
75 Double Unders
12 Squat Cleans 95/65lbs (RX+ 115/75)
12 Chest to Bar

Scaling:
2x Single Unders
Lighter Squat Cleans
Regular Pull Ups or banded

LITE:
3 Rounds:
75 Double Unders
12 DB Squat Cleans
12 Chest to Bar

Sidework:
Death by Handstand Walk
Minute 1 – 4′
Minute 2 – 8′
Minute 3 – 12′
Etc.
Set up a turn around spot when necessary

WOD1329 - SATURDAY - OCTOBER 13th

PARTNER WOD

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

OPEN GYM WOD

Warm-up
3 Steady Rounds
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m
30′ Handstand Walk

Strength:
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep

Metcon:
AMRAP 12 Minutes
6 Squat Snatch 135/95lbs
18/12 Calorie Row
*More Options:
Lighter Snatch
Run 200m instead of row

WOD1328 - FRIDAY - OCTOBER 12th

Warm-up:
2 Steady Rounds:
40 Slow Air Squats
150′ Farmers Carry

Strength:
Zercher Squats
3×10

-Then-

Back Squat
3×3 at 92.5+%
If you made all your lifts at 3×3 last week, increase the weight.

LITE = 5x5 Back Squat. Work on form.

Metcon:
RX
AMRAP 4 Minutes x 3
5 Pull Ups
10 Push Ups
15 Air Squats
10 Hang Clean 115/75lbs
5 Push Press 115/75lbs
Rest 2:00 Between Rounds

*Start each AMRAP at beginning.

SCALED: Lighter Barbell (95/65)
LITE: Use DBs

Side Work:
Row 6k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 6k.
Scaling options: Row 4k

WOD1327 - THURSDAY - OCTOBER 11th

Warm-up
1000m Row or 800m Run
-then-
3 Rounds
10 Box Jumps
10 HR Push-ups

MetCon
RX
5 Rounds For Time:
25 Burpees to 6” target
60 Double-unders
Rest 90sec.

SCALED/LITE
5 Rounds For Time:
20 Burpees
120 Single-unders
Rest 90sec.

WOD1326 - WEDNESDAY - OCTOBER 10th

Warm-up
3 Steady Rounds
20 Alternating Jumping Lunges
15 Push Ups
Row 250m

Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week

Then

Deficit Push Ups
3×16

LITE: Use DBs for Lunges.

Metcon:
RX
4 Rounds:
20/12 Calories on Assault Bike or Rower
25 Dumbbell Snatch 50/35lbs
15 Ring Dips

SCALED: Lighter DB and Assisted Ring Dips
LITE: Bench Dips allowed.

Sidework:
Every 4:00 for 12:00
Row 500/400m
Max Ring Muscle Ups in Remaining Time

WOD1325 - TUESDAY - OCTOBER 9th

Warm-up
2 Steady Rounds
Row 500m
15 Empty Bar Good Mornings
15 Empty Bar Overhead Squats (LITE = Front Squats or Air Squats)

Strength:
Pause Low Hang Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week

LITE = 6 DB Alt. Snatches EMOM for 12 Mins (go heavier than last time)

Metcon:
RX
AMRAP 15 Minutes
6 Burpee Box Jump Overs 24/20″
6 Dumbbell Box Step Overs 50/35
6 DB Strict Press 50/35 (RX+ = 185/125 Bench Press)

SCALED/LITE = Lower the weight and step-ups allowed.

Sidework:
For Time:
200 Push Ups