Home

FRIDAY 02|22|19

WARM-UP:

COACHES CHOICE

STRONG:

METCON: OPEN 19.1

THURSDAY 02|21|19

ACCESSORY WORK: 4 SETS

A1. DOUBLE KB FRONT RACK HOLD X :30
A2. SA FARMERS CARRY X :30
A3. RUSSIAN TWISTS X :30
REST 2 MIN 

WARM-UP:

:90 EACH MOVEMENT
AB
ROW
RUN
SINGLES

METCON:

2 SETS FOR MAX REPS OF:
:90 ASSAULT BIKE FOR CALORIES
REST :30
:90 MAX 10M SHUTTLES
REST :30
:90 ROW FOR CALS
REST :30
:90 DOUBLES
REST :30

WEDNESDAY 02|20|19

WARM-UP:3 ROUNDS
200M ROW
5 PUSH-UPS
5 STIFF LEG/ 5 RDL/ 5DL
5 KIPS

STRONG:DEADLIFT

12 MIN DEADLIFT BUILD TO A HEAVY SINGLE FOR THE DAY
*MUST CONTROL BACK TO FLOOR
REST 2 MIN
EMOM X 5MIN
5 HEAVY DL
5 SHSPU
THEN:3 MIN HS WALK PRACTICE
*POST DL WEIGHT FOR EMOM
*POST HS WALK DISTANCE COMPLETE

METCON:AMRAP 10MIN
8 DL (95/65)
6 POWER CLEANS
4 BAR MU

TUESDAY 02|19|19

WARM-UP:

500M ROW
10 KIPS
PVC PIPE SNATCH WORK + STRETCHING
*SPEND 45 MIN ONLY ON STRETCHING

STRONG:

EMOM X 3 Min
3 SOTTS PRESS + 3 OHSQ
REST 2 MIN
EMOM X 6 MIN
3RM HANG POWER SNATCH
*PUT SOTTS PRESS WEIGHT IN COMMENTS

METCON:AMRAP 25 MIN
12 CAL ROW
10 T2B
8 HANG POWER SNATCH (95/65)

MONDAY 02|18|19

Warm-up:
1 MIN SINGLES
10 AIR SQUATS
10 KIPS
1 MIN DOUBLES
7-10 STRICT PULL-UPS

STRONG:BACK SQUAT
BUILD TO A 3RM BACK SQUAT
THEN E2MOM X 2 SETS 3 BACK SQUATS @ 90%

METCON:14 MIN AMRAP

150 WALL BALLS

90 DOUBLES

30 MU
SATURDAY 02|15|19

WARM-UP:

8 MIN EMOM:
1MIN: 5 Scarecrows + 5 Muscle Snatches+
             5 Hang Power Snatches
2MIN: 5 Push-ups + 5 Burpee Box Jump overs
3MIN: 5 Shrugs + 5 Muscle Cleans +
             5 Hang Power Cleans
4MIN: 10 Kip Swings + 5 Pull-ups

(Empty bar/Lightly Load)

METCON:

All done w/partner switch as needed
– share one bar for max or share w/other groups doesn’t matter
10 min Amrap:
10 Power Snatch (95/65)
10 Burpees

2 MIN REST

1218 MIN:
Max Snatch anyway

4 MIN REST

2240 MIN:
Amrap 18 MIN
4 MU
Box Jump Overs
8 Power Cleans (135/95)

2 MIN REST

4248 MIN:
Max Clean anyway

FRIDAY 02|14|19

WARM-UP:

COACHES CHOICE

STRONG:CLEANS
BUILD TO A MAX CLEAN + HANG SQUAT CLEAN
*20 REPS FOR TIME AT 70% OF MAX (REPS ARE SQUAT CLEANS ONLY)
*PUT REPS AND WEIGHT IN COMMENTS

METCON:3 ROUNDS FOR TIME
150 DOUBLES
20 C2B PULLUPS
40 DB WAKING LUNGE STEPS (50/35) (DBS IN RACK)
*REST 1 MIN

THURSDAY 02|13|19

Warm-up
1 MIN ROW
1 MIN PUSHUPS
1 MIN STRICT PULLUPS
1 MIN ROW

STRONG:UPPER BACK + UB PUSH
30-20-10-5
BANDED FACE PULLS
STRICT DIPS OR DIAMOND PUSHUPS

Metcon (60 Rounds for reps)
HERE WE GO
FORTITUDE BUILD
EMOM X 30
1 = 15/12 CAL ROW
2 = 15 BURPEES OVER ROW

*GOAL IS LAST WEEKS NUMBERS
*LAST WEEK

WEDNESDAY 02|12|19

Warm-up
400M RUN
10 STIFF LEG
10 RDL
10 DL
:15 HS HOLD AFTER EACH DL VARIATION

STRONG:DEADLIFT
DEADLIFT BUILD TO A HEAVY 3
@31X1 – NO TNG

Metcon (AMRAP – Rounds and Reps)
AMRAP 10
3 DEADLIFTS (185/125)
3 T2B
*ADD 3 EACH RD

TUESDAY 02|12|19

Warm-up
3 ROUNDS
:30 CARDIO CHOICE
:30 STEPUP SAME LEG
2 MIN MOBILITY

STRONG:SNATCH ACCESSORY
3 MIN WORK ON SOTTS PRESS
4 MIN BUILD TO A 2RM SNATCH GRIP BEHIND THE NECK PUSH PRESS @31X1
5 MIN BUILD TO A 3RM SNATCH BALANCE
*NOTE SOTTS AND BEHIND NECK PUSH PRESS IN COMMENT

Metcon (Time)
FOR TIME
20/17 CAL AB
40/36 CAL ROW
30 DB STEPUPS (50/35)

MONDAY 02|11|19

Warm-up
3 MIN CARDIO CHOICE
10 AIR SQUATS
10 PUSHUPS
10 KIPS:
1 MIN EMPTY BB CLEAN WORK
1 MIN EMPTY BB SNATCH WORK
1 MIN EMPTY BB STOH WORK

Weightlifting
BACK SQUAT
12 MIN BUILD TO A 5RM BACK SQUAT
THEN E3MOM X 2 SETS 5 BACK SQUATS @ 85% of 1RM

Metcon (AMRAP – Rounds and Reps)
AMRAP 20
50 WALLBALLS (20/14lb)
50 DOUBLE UNDERS
40 BOX JUMPS
40 T2B
30 C2B PULLUPS
30 BURPEES
20 POWER CLEANS (145/100 lb)
20 JPUSH JERKS (145/100 lb)
10 POIWER SNATCHES(145/100 lb)
10 MUSCLEUPS

SATURDAY 02|09|19

WARM-UP:

STRONG:SNATCH

BUILD TO A MAX SNATCH + 1 BELOW THE KNEE SNATCH + 1 OHSQ

METCON:TEAMS OF 2
100 BURPEES OVER BAR
100 GTOH (115/75)
100 BOX JUMP OVERS
100 CAL ROW

FRIDAY 02|08|19

WARM-UP:

COACHES CHOICE

STRONG:CLEANS
BUILD TO A MAX CLEAN PULL + 2 HANG SQUAT CLEANS

METCON:

4 ROUNDS FOR TIME
600M RUN
5 CLEAN AND JERKS (155/105)
15 C2B PULLUPS

THURSDAY 02|07|19

WARM-UP:

1 MIN ROW
1 MIN PUSH-UPS
1 MIN STRICT PULL-UPS
1 MIN ROW

STRONG:HERE WE GO
FORTITUDE BUILD
EMOM X 24 MIN
1 = 15/12 CAL ROW
2 = 15 BURPEES OVER ROW

*TRY TO ADD 1 BURPEE OR 1 CAL FROM LAST WEEK

UPPER BACK BUILD
SA DB ROWS X 12-15 EACH ARM
THUMBS UP GORILLA RAISE X 12-15
X 3 SETS

WEDNESDAY 02|06|19

WARM-UP:

400M RUN
10 STIFF LEG
10 RDL
10 DL
:15 HS HOLD AFTER EACH DL VARIATION

STRONG:DEADLIFT
DEADLIFT BUILD TO A HEAVY 5
@ 31X1 – NO TNG

METCON:

4 MIN ON 1 MIN OFF X 5 SETS
400M RUN
15 UB DL (YOU CHOOSE WEIGHT)
MAX EFFORT SHSPU

*PUT WEIGHT IN COMMENTS
*SHOULD BE MODERATE WEIGHT BUT HEAVY ENOUGH TO RUN IN THE DOOR AND GO UB

TUESDAY 02|05|19

WARM-UP:

3 ROUNDS
:30 CARDIO CHOICE
1 MIN PVC PIPE SNATCH WORK
2 MIN MOBILITY

STRONG:SNATCH
5 MIN WORK ON SOTTS PRESS
7 MIN BUILD TO A 3RM SNATCH GRIP BEHIND THE NECK PUSH PRESS @ 31X1

METCON:

302010
HANG POWER SNATCH (95/65)
BAR FACING BURPEES

MONDAY – 2|04|19
Warm-up:

3 MIN CARDIO CHOICE
10 AIR SQUATS
10 PUSHUPS
10 KIPS

Weightlifting:
BACK SQUATS
E3:30 X 3 SETS
10 BACK SQUATS @ 8082%

Metcon (AMRAP – Rounds and Reps)
AMRAP 14 MIN

7 MU
50 WALLBALLS
100 DOUBLES

FRIDAY 02|01|19

WARM-UP:

COACHES CHOICE

STRONG:

BIG CLEAN COMPLEX (ONE SET EVERY 5 MIN, 15MIN CAP)
BUILD TO A MAX
NEW ENGLAND BIG CLEAN COMPLEX
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk
*YOU HAVE TO DO 3 SETS
*1 IS LIGHT
2 IS MOD
3 IS MAX

METCON:

FOR TIME
30/22 CAL AB
30 BURPEE MU OR BURPEE PULL-UPS

One wave of 4 athletes every 3 MIN on the ASSAULT BIKE

THURSDAY 01|31|19

WARM-UP:

1 MIN ROW
10 PUSHUPS
:30 SA HANG/ARM
*10 MIN MOBILITY

STRONG:

HERE WE GO
FORTITUDE BUILD
EMOM X 20
1 = 15/12 CAL ROW
2 = 15 BURPEES OVER ROW
*CHOOSE A NUMBER AND MAINTAIN
*EACH WEEK WE WILL BUILD IN TIME

AUXILLARY WORK:

UPPER BACK –
UNDERHAND BAND PULL APARTS X 20
STRICT SUPINE CHINUPS X ME
OVERHAND BAND PULL APART X 20
X 3 SETS

WEDNESDAY 01|30|19

WARM-UP:

2 MIN SINGLES
3 MIN EMPTY BB WORK
1 MIN DOUBLES
3 MIN FREEPLAY CHOOSE WHATEVER SKILL YOU WANT TO WORK ON

STRONG:

BUILD TO A 3RM SQUAT CLEAN THRUSTER IN 12 MIN
AT THE 14 MIN MARK
1 SET ME AT 60% OF YOUR MAX
*PUT REPS AND WEIGHT IN COMMENT

METCON:

200 DOUBLES
40 KB SWINGS – RUSSIAN (70/53)
20 RING DIPS
10 BAR MUSCLE-UPS
800M RUN
10 BAR MUSCLE-UPS
20 RING DIPS
40 KB SWINGS – RUSSIAN
200 DOUBLES

TUESDAY 01|29|19

WARM-UP:

4 ROUNDS
8/6 CAL ROW
5 RUSSIAN SWINGS
5 KB CLEANS
5 BJSD

STRONG:

Metcon (Time)
25 SA KB UPRIGHT ROW
50 GORILLA ROWS (25/ARM)
25 SA UPRIGHT ROW
REST 2 MIN
20 HANG KB CLEANS (AHAP)

METCON:

AMRAP 12 MIN
10 BOX JUMPS
20/17 CAL ROW

MONDAY 01|28|1

Warm-up:
EMOM X 9MIN
1 = :35 CARDIO CHOICE
2 = 10 AIR SQUATS + 10 SITUPS
3 = :35 PVC PIPE SNATCH WORK

STRONG:

BACK SQUAT BUILD
E3:30 X 4 SETS
10 BACK SQUATS @ 7780%

METCON:

21159
POWER SNATCH (115/75)
HEAVY WALLBALL
SHSPU

SATURDAY 01|26|19

STRONG:

Build to a 1RM Hang Squat Snatch + 5 OHSQ

Teams of 2
120100806040 Double Unders
12108642  LLRC or Strict Pull-ups x
35302520105 HSPU
*each person does Double Unders split the gymnastics as needed

FRIDAY 01|25|19

WARMUP :

COACHES CHOICE

STRONG:

WOD 1 – REPEAT WORKOUT
15129
UB CLEAN AND JERKS (IF YOU FAIL MID WAY THRU YOU MUST START BACK OVER)
*PUT WEIGHT IN COMMENT
*10 min cap!

METCON:

4 ROUNDS FOR MAX REPS
:30 ROW
:30 REST
:30 10M SHUTTLES
:30 REST
:30 AB
:30 REST

 

THURSDAY 01|24|19

WARMUP :

1 MIN ROW
10 BJ SD
*10 MIN MOBILITY

STRONG:

EMOM X 27MIN
1 = 15/12 CAL ROW
2 = 15 BJ OVERS
3 = :30 KIPPING GYMNASTICS OF YOUR CHOICE

ACCESSORY WORK:

BANDED FACE PULLS X 25
OVERHEAD BANDED TRICEP EXT X 25
X 4 SETS

WEDNESDAY 01|23|19

WARM-UP

2 MIN SINGLES
3 MIN EMPTY BB WORK
1 MIN DOUBLES

STRONG:THRUSTER – VOLUME
E2MOM X 6 SETS
12 THRUSTERS
*START 95/65 AND BUILD

METCON

AMRAP 15MIN
8 STOH (155/95)
10 BAR FACING BURPEES
12 DL
*REST 1MIN

TUESDAY 01|22|19

Warm-up
5 ROUNDS
8/6 CAL ROW
5 RUSSIAN SWINGS
5 BURPEES
5 KIPS

STRONG:KB FLOW

YOU GO I GO – KB FLOW
4 SETS X 10 REPS
*BURPEE ON KB + SA ROW + SA CLEAN + SA SNATCH = 1 REP
OTHER PERSON DOES 50 DOUBLES THEN REST
*IF YOU HIT 120 DOUBLES STOP

METCON

3 ROUNDS
500M ROW
30 KB SWINGS RUSSIAN
15 T2B

MONDAY – 1/21/19
Warm-up
EMOM X 9MIN
1 = :35 CARDIO CHOICE
2 = 10 AIR SQUATS + 10 SITUPS
3 = :35 PVC PIPE SNATCH WORK
Weightlifting
BACK SQUAT PLYOS
4 SETS
BACK SQUAT X 12 REPS FOR TIME @ 5560 (THESE SHOULD BE FAST EXPLOSIVE REPS)
REST 1 MIN
5 SINGLE LEG BOX JUMP STEP DOWNS

Metcon (Time)
5 ROUNDS
25 WALLBALLS
6 SNATCH (135/95)

SATURDAY 01|19|19

Weightlifting
SNATCH
BUILD TO A 1RM SNATCH
@ 12 MIN MARK
USE 80% of 1RM SNATCH FOR THE OHSQ AMRAP

Metcon (AMRAP – Rounds and Reps)
AMRAP 20 – ONE PERSON FINISHES ENTIRE RD, ONE PERSON REST
10 PULLUPS
50 DOUBLES
10 T2B
1 SNATCH @ 80% OF 1RM MAX

FRIDAY 01|18|19

WARM-UP:

COACHES CHOICE

STRONG:CJ CYCLING
EMOM X 9MIN
1 = 8 UB CJ (GOAL IS TO GO AHAP BUT CLEAN CRISP EXPLOSIVE REPS)
2 = 1215 BJSD
3 = REST

METCON:AMRAP 10MIN
2 GTOH
2 FRONT SQUATS
2 RING DIPS (FROM A MU)
4,4,4,6,6,6….ETC

THURSDAY 01|17|19

WARM-UP:

1 MIN ROW
10 SCAP PULLUPS
1 MIN ROW
10 RUSSIAN SWINGS LIGHT

STRONG:UPPERBACK SHOULDERS
UNDERHAND PULL APARTS X 20
THUMBS UP HERCULES RAISE X 20
X 4 SETS

METCON:

EMOM X 24MIN
1 = :45 ROW (500M PACE)
2 = 20 RUSSIAN KB SWINGS
3 = MAX EFFORT STRICT PULLUPS IN :35
*PUT IN COMMENTS TOTAL PULLUPS

WEDNESDAY 01|16|19

WARM-UP:

1 MIN SINGLES
10 AIR SQUATS
10 PUSH PRESS
10 THRUSTERS

STRONG:THRUSTER/SQUAT
BUILD TO A 1RM SQUAT CLEAN + 2 THRUSTERS + 5 FRONT SQUATS

METCON:

3 ROUNDS FOR TIME
30 THRUSTERS (75/55)
100 DOUBLES

TUESDAY 01|15|19

WARM-UP:

3 MIN CARDIO
5 KB DL
5 RUSSIAN SWINGS
5 SA SNATCHES

STRONG:KB FLOW + ROW CAL
YOU GO I GO – KB FLOW
5 SETS X 10 REPS
*NO PUSHUP BURPEE ON KB KB FLOW + ROW CAL
*OTHER PERSON HOLDS MODERATE CONSISTENT ROW

METCON:AMRAP 15MIN
25/20 CAL ROW
18 C2B PULLUPS
12 HSPU

MONDAY 01|14|19

Warm-up:
400M RUN
10 STEPUPS
10 PUSHUPS
10 KIPS
10 BJSD
10 AIR SQUATS
10 KIPPING KNEEUPS

Weightlifting:
DELOAD
4 SETS
JUMP SQUATS X 8 @ 3035%
REST :30
LETTER A JUMP SQUAT X 12 REPS (AFAP)
*REST 2 MIN

View this post on Instagram

Tired of the same old movements for legs? And having a deflated, depressed, pancake of a booty? Say hello to my little friend – The “A” squat. Without reinventing the wheel and making something completely ridiculous, which I keep seeing in my feed… This movement is simple to setup and extremely effective. I happen to have these 12in. Rubber bricks, but a stack of plates works just fine as well. _ I did 150 for time after my leg day workout and I can’t even convey to you how spicy it got. (Not gunna lie, I like calling them “T bags”) _ Do you follow my online programming? I put these in my sweat program quite a bit. Link in bio. *You will definitely be seeing them in my glorious glutes” ebook soon also 😉

A post shared by Ryan Fischer (@ryanfisch) on

Metcon (Time)
400M RUN
40 BOX JUMPS
40 T2B
40 RING DIPS
400M RUN

SATURDAY 01|12|19

Weightlifting:
SNATCH
EMOM X 3MIN
12 TNG POWER SNATCH (75/55)
REST 2 MIN
EMOM X 3MIN
6 TNG POWER SNATCHES (115/75)
REST 2 MIN
IN 5 MIN FIND A MAX for
3 TNG POWER SNATCHES
*BUILD FOR THIS

Metcon (Time)
TEAMS OF 2 SPLIT ANYWAY
120 CAL ROW
120 SITUPS
100 CAL ROW
100 HSPU
80 CAL ROW
80 T2B
60 CAL ROW
60 BBJO (30/24)
40 CAL ROW
40 BAR MU

FRIDAY 01|11|19

WARM-UP:

COACHES CHOICE

STRONG:

CJ CYCLE
4X5 – UB CLEAN AND JERKS
*REST 1 MIN BT SETS
*CHOOSE ONE WEIGHT ACROSS
*GOAL IS NOT TO REST ON YOUR CHEST IT SHOULD BE CYCLING SPEED THROUGH

METCON:

AMRAP 32MIN
2 MUSCLE-UPS
10 BOX JUMPS STEP-DOWN
12 KB SWINGS
50 DOUBLES
200M RUN
*ADD 2 REPS TO MUSCLEUPS EACH RD
*GOAL IS CONSISTENT SETS

THURSDAY 01|10|19:

METCON: 6 ROUNDS EACH FOR TIME
300M ROW (500M PACE)
12 RING DIPS
12 C2B PULLUPS
*REST :90
*CHOOSE A NUMBER THAT YOU CAN DO UB

ACCESSORY:
30-20-10- NOT FOR TIME
SEATED DB PRESS
HAMMER BICEP CURLS
RIGHT INTO
30-20-10 – NOT FOR TIME
PUSHUPS
BANDED FACE PULLS
*KEEP WEIGHT LIGHT GOAL IS UB

WEDNESDAY 01|09|19

WARM-UP:

3 MIN CARDIO
10 FRONT SQUATS
10 KIPS
10 PUSH PRESS
10 KIPPING KNEE UPS
10 THRUSTERS
10 T2B

STRENGTH:THRUSTER FROM GROUND
BUILD TO A 1RM THRUSTER FROM THE GROUND
*10 MIN CAP
THEN
EMOM X 5
2 THRUSTERS @80% OF 1RM

METCON:

21-15-9
THRUSTERS (115/75)
T2B
BJ OVERS

TUESDAY 01|08|19

Warm-up:
1MIN ROW
1MIN AB
1MIN LIGHT KB PLAY

Technique:KB FLOW
8 SETS (EACH SET IS DONE WITHOUT DROPPING KB)
3 DOUBLE KB DEADLIFTS
3 DOUBLE KB BENT ROWS
3 DOUBLE KB CLEANS
3 DOUBLE KB HANG SNATCH
*REST 1MIN BT SETS
Metcon:
EMOM X 24MIN
1= 1115 CAL AB
2 = :30 HEAVY DB FARMERS CARRY
3 = 1216 CAL ROW
4 = :30 HEAVY KB FRONT RACK WALK
5 = REST
*NOTE LOWEST CALS COMPLETED

MONDAY 01|07|19

Warm-up:
1MIN SINGLES
10 AIR SQUATS
10 PUSHUPS
10 COSSACK SQUATS
10 LUNGES BACK AND FRONT

Weightlifting:
BACK SQUAT X 15
E4MOM X 3 SETS
15 BACK SQUATS @ 7578%
*LAST WEEK

Metcon (AMRAP – Rounds and Reps)
6 ROUNDS
18 WALLBALLS (20/14)
12 BURPEES OVER BAR (LATERAL)
60 DOUBLES
REST :90Sec

SATURDAY 01|05|19

STRONG:Complex
1 Snatch + 2 OHSQ

(from mid Atlantic CrossFit qualifier)

METCON: Teams of 2
100/80 Cal Row
30 Power Snatches (135/95)
100 Wall Balls
30 Bar MU
100 Deadlift (135/95)
30 Paralette/Def HSPU
100 Burpee Box Jumps
30 C2B Pull-ups
100/80 Cal Row

FRIDAY – 1/4/19
Warm-up
COACHES CHOICE

Weightlifting
CJ CYCLING
EMOM X 10MIN
MIN 1 = 4 CLEAN AND JERKS @ 70%
MIN 2 = 8 BJSD (AS HIGH AS POSSIBLE)

Metcon (AMRAP – Rounds and Reps)
AMRAP 30MIN
200M RUN
40 DOUBLES
30 RUSSIAN KB SWINGS (53/35)
20 WALKING LUNGES (NO WEIGHT)
10 KB SNATCHES (5 IN A ROW PER SIDE)

THURSDAY 01|03|19

WARM-UP:5 ROUNDS
100M ROW
10 PUSHUPS
5 STRICT PULLUPS + 5 KIPS

STRONG:

4 ROUNDS EACH FOR TIME
500M ROW (GOAL IS 500M REPEAT PACE)
15 BURPEES
15 PULLUPS (IF YOU CAN GO UB DO C2B)
*REST 2 MIN

METCON:

ACCESSORY WORK
4 SETS
20 REAR DELTS FLYS
RIGHT INTO
20 BANDED FACE PULLS
RIGHT INTO
:40 RING PLANK

WEDNESDAY 01|02|19

WARM-UP:

3MIN CARDIO
10 FRONT SQUATS
10 KIPS
10 PUSH PRESS
10 KIPPING KNEE-UPS
10 THRUSTERS
10 T2B

STRONG:THRUSTER
BUILD TO A 1RM THRUSTER FROM THE RACK

METCON:

15 THRUSTERS (135/95)
30 T2B
12 THRUSTERS (135/95)
20 T2B
9 THRUSTERS
10 T2B

TUESDAY 01|01|19

WARM-UP:

2RD FIND A PARTNER
5 Snatch Grip Deadlifts + 5 Scarecrows
5 Hang Power Snatches + 5 Power Snatches
5 Kip Swings + 5 Kipping Pull-ups
30Sec HS Hold
10 KB Swings
10 Banded Back Extensions

STRONG:PARTNER SNATCHES 

108642 W/ PARTNER
BUILDING EACH SET
TNG POWER SNATCHES
PARTNER 1: DOES 10
PARTNER 2: DOES 10
PARTNER 1: DOES 8
PARTNER 2: DOES 8….

METCON:PARTNER WOD
TEAMS OF 2 MUST COMPLETE THE FOLLOWING:
60 KIPPING HSPU WHILE PARTNER HOLDS BARBELL IN DL POSITION (225/135)
80 PULL UPS WHILE PARTNER HOLDS 135/95# BARBELL IN FRONT RACK
100 KB SWINGS, 70/53# WHILE PARTNER HOLDS A PLANK
3K ROW

**TEAMS CAN SWITCH WHENEVER, HOWEVER THEY WANT.

MONDAY 12|31|18

Warm-up:
1MIN SINGLES
10 AIR SQUATS
10 COSSACK SQUATS
10 LUNGES BACK AND FRONT

STRONG:BACK SQUAT
E4MOM X 3 SETS
15 BACK SQUATS @ 7275% of 1 RM

METCON:

1 MIN ON 1 MIN OFF X 10 ROUNDS
3 TNG HANG SQUAT CLEANS
6 SQUAT JUMPS OVER BB
W/ REMAINING TIME MAX DOUBLES
*SCORE IS TOTAL DOUBLES
*PUT IN COMMENTS WEIGHT USED ON HANG CLEAN
*HANG CLEAN SHOULD BE HEAVY BUT UB

SATURDAY 12|29|18

Run 400 Meters

WARM-UP: 2RD FIND A PARTNER
5 Front Squats + 5 Thrusters
5 Hang Power Cleans + 5 Push Jerks
10 Lateral Burpees over the Bar
(Lightly load)

STRONG:METCON COMPLEX

BUILD TO A MAX
HANG CLEAN + FRONT SQUATS + THRUSTERS + S2OH

METCON:

EMOM X 40MIN
1 = 3 HANG CLEANS + 3 FRONT SQUATS + 3 THRUSTER + 3 STOH
2 = MAX BURPEES
*SCORE IS TOTAL ROUNDS COMPLETE + TOTAL BURPEES
MIN 1 = 1 PERSON DOES THE COMPLEX AND ONE PERSON DOES BURPEES EACH MIN SWITCH BACK AND FORTH
*GOAL IS TO KEEP A STEADY BURPEE PACE BUT BE FRESH ENOUGH TO KEEP A MOD TO HEAVY LOAD THE WHOLE WORKOUT

FRIDAY 12|28|18

Warm-up:
COACHES CHOICE

STRONG:PULL-UPS
EMOM X 5MIN
CHOOSE A NUMBER OF STRICT PULLUPS AND MAINTAIN
REST 2 MIN
EMOM X 5 MIN
CHOOSE A NUMBER OF PULLUPS ANYHOW AND MAINTAIN
*NOTE STRICT PULLUP REPS AND PULLUP REPS

METCON:Gina
4 RFT
30 DU’s
24 ABMAT SITUPS
18 HSPU
12 DL (155/225)
6 Ring Muscle ups

THURSDAY 12|27|18

Warm-up:
500M ROW @ INCREASING SPEED
LAST 100 SHOULD BE VERY HARD EFFORT
*BURGENER WARMUP

STRONG:

30 SNATCHES ANYHOW FOR TIME
@ 80% of 1 RM

REST 10 MIN

METCON:

2K ROW TIME

WEDNESDAY 12|26|18

Warm-up:
EMOM X 9 MIN
1 – :35 CARDIO CHOICE
2 = 10 AIR SQUATS + 10 SITUPS
3 = 10 PUSHUPS + 10 SITUPS

STRONG:

FRONT SQUAT
BUILD TO A 1RM FRONT SQUAT

METCON:

AIR FORCE KAREN
150 WALLBALLS FOR TIME
EMOM INCLUDING THE 0 STOP AND PERFORM
4 BURPEES

IF YOUR LOOKING FOR EXTRA BURN OFF XMAS
EMOM X 16 MIN
1 = :35 AB
2 = 812 BURPEES

MONDAY 12|24|18

WARM-UP:

COACHES CHOICE

METCON:

12 DAYS OF CHRISTMAS

1 Clean & Jerk @ 225/155#
2 Muscle-Ups
3 Box Jumps 36/30
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/155# (no racks)
EXAMPLE
3 BOX JUMPS 2 MU 1 CJ
4 HANG SQUAT SNATCH 3 BOX JUMPS 2 MU 1 CJ…ETC

SATURDAY 12|21|18

WARM-UP:1 RD WITH YOUR PARTNER

PARTNER 1:15/10 CAL ROW
PARTNER 2: BBJ’S (UNTIL PARTNER 1 IS DONE ROWING)
PARTNER 1: 20 SEC HS HOLD
PARTNER 2: T2B (WHILE P1 HS HOLDS)
PARTNER 1: 10 DB/KB SNATCHES
PARTNER 2: AIR SQUATS
10 DB/KB CLEAN & JERK

STRONG:CJ COMPLEX
1 SQUAT CLEAN
2 SPLIT JERKS
3 FRONT SQUATS
*BUILD TO A MAX

METCON:

100/85 CAL ROW
80 DB/KB SNATCH (50/35)
60 BBJO (24/20)
40 T2B
200FT HS WALK (25‘ SECTION)
40 T2B
60 BBJO
80 SA DB/KB CJ
100/80 CAL ROW

HS WALK SCALE: 8 WALL WALKS (SPLIT REPS)
*WE DID SOMETHING SIMILAR 3 WEEKS AGO.

FRIDAY 12|20|18

Warm-up:
COACHES CHOICE

STRONG:ROW TO GROW

PENDLAY ROW X 1012

BB HIP THRUSTS X 1012
X 4 SETS

METCON:5 ROUNDS FOR TIME
15 C2B PULLUPS
30 WALLBALLS

THURSDAY 12|19|18

Warm-up:
1 MIN ROW
10 OHSQ
REVIEW HANG POWER AND POWER SNATCH

STRONG: FOR TIME 

20 POWER SNATCHES FOR TIME @ 77%

METCON:

500M ROW X 5 ROUNDS  2MIN REST
*FIRST 4 WILL BE AT HARD BUT SUSTAINABLE PACE
*LAST ONE AT VERY HARD EFFORT
*FASTER THAN PACE

*JUST SO WE ALL KNOW WE WILL TEST A 2K ROW NEXT WEEK THE GOAL IS THE 500M PACE YOU HAVE KEPT TO FOR THE 500M REPEATS
EXAMPLE IF YOU HELD A 1:50 FOR THE ROW REPEATS YOUR GOAL IS 1:50-1:52 PACE PER 500M ON YOUR 2K ROW

WEDNESDAY 12|17|18

Warm-up
3 MIN ROW
1 MIN BOTTOM OF SQUAT HOLD
10 BJ SD
*ANKLE MOBILITY

STRONG:
SL PROGRESSION
TEMPO PISTOL X 810 EACH LEG @ 31X1 (SET UP BOX AT HEIGHT TO BE SUCCESSFUL)

REST 1 MIN
RNT GOBLET SQUATS X 10 PER LEG

View this post on Instagram

🦍 BEASTING 🦏 . 🔥My @kettlebellkings 176lbs Kettlebell got broken in today with some Goblet Squats – NO JOKE! This took me 4 attempts to just get this sucker into the rack. Then it took every blood vessel and vein in my body to knock out 8 reps. . ✅Prior to getting up to weight I did some RNT work to help my knee tracking and work on my adductor strength. RNT work balanced with Strength work is a hallmark of Awaken Training Series. It's coming back Dec 30th folks. Don't miss you chance to start your year off with a solid foundation of strength balance. . #KettlebellKings #kettlebell #bigkettlebell #squat #rnt #gobletsquat #kneetracking #adductors #strength #strengthtraining #balance #beastmode #awakentrainingseries #2019 #yearofbalance

A post shared by MARCUS FILLY (@marcusfilly) on

REST 1 MIN
ROWER V-UP X 1215

X 4 SETS

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 MIN

3 FRONT RACK LUNGES (115/75)
3 AIR SQUATS
3 BOX JUMPS
6,6,6,9,9,9,12,12,12….ETC

TUESDAY 12|17|18

WARM-UP:

3 ROUNDS

30SEC CARDIO
1 WALL CLIMBS + :15 HS HOLD
3MIN FREE KB PLAY

STRONG:

A1. WALL-CLIMB + TEMPO HSPU X ME
(1 WALL-CLIMB + :3 TEMPO DOWN + :3 TEMPO UP X ME)
REST :30
A2. 710 POWER WALLBALLS
*POWER WALLBALLS = DIP AND DRIVE JUST NOT FULL SQUAT
AHAP
REST 2 MIN
X 4 SETS

*HOW TO SCALE (GOAL IS 4+ REPS EACH SET)
LOWER THE TEMPO NUMBER
S1 – JUST DO THE ECCENTRIC AND A HOLD AT TOP
S2 – JUST DO THE HOLD AT TOP

METCON:

2 MIN ON 2 MIN OFF
6 RIGHT SIDE HANG KB SNATCH 50/35
6 RIGHT SIDE KB PUSH PRESS
6 LEFT SIDE HANG KB SNATCH
6 LEFT SIDE KB PUSH PRESS
W/REMAINIING TIME
AMRAP BURPEES OVER KB

MONDAY 12|16|18

WARM-UP:

1MIN SINGLES
10 AIR SQUATS
10 SLOW COSSACK SQUATS
10 STRICT PULLUPS
:30 DOUBLES

STRONG:2 WEEK DELOAD

COSSACK GOBLET SQUATS X 10 PER SIDE

REST 1MIN
DB JUMP SQUATS X 57 (DB IN EACH HAND)
X 4 SETS
*LIGHT DBS LOOKING FOR NICE BIG EXPLOSIVE JUMP OUT OF HOLE QUICK

METCON:

AMRAP 8MIN
6 HANG SQUAT CLEANS (135/95)
6 C2B PULLUPS
30 DOUBLES

REST 3MIN

PART B
20 HANG SQUAT CLEANS (185/125)
*EVERY DROP = 10 C2B PULL-UPS

* PUT YOUR TIME IN COMMENT SECTION FOR PART B

SATURDAY 12|15|18

TOYS 4 TOTS

METCON:FOR TIME 

15129

POWER SNATCHES
30 DOUBLE UNDERS
THRUSTERS
30 DOUBLE UNDERS

FRIDAY 12|14|18

WARM-UP:

COACHES CHOICE

STRONG:ROW TO GROW

SA DB BENT OVER ROW X 1012
STAGGERED STANCE RDL X 1012 PER SIDE
X 4 SETS
*PUT RDL WEIGHT IN COMMENTS

METCON:

5 ROUNDS FOR TIME
20 WALLBALLS
15 PULLUPS
10 DEADLIFT (185/125)

THURSDAY 12|13|18

Warm-up:
2MIN ROW EASY PACE
3MIN EMPTY BB WORK + MOBILITY W BB/PVC PIPE
*REVIEW SNATCH GRIP AND CATCHING DEPTH

STRONG:POWER SNATCH BUILD
EMOM X 8MIN
HANG POWER SNATCH + HANG POWER SNATCH BELOW THE KNEE
7580%
*FOCUS ON MECHANICS GOAL IS SNAPPY POWER SNATCHES

METCON:

500M ROW X 8 ROUNDS

1 burpee for every .1 second off your initial 500m pace!

EXAMPLE:
1) 1:50.0
2) Row is 1:50.5 = 5 burpees

3) Row 1:49.9 = 1 burpees

…Rowing too fast or slow than your first row results in a burpee penalty. Watch your projected finish time to pace your Row.
*ITS THAT TIME OF YEAR!!!
*HARD BUT SUSTAINABLE
* BURPEE PENALTY IS ON!
*ONE MORE WEEK LEFT

WEDNESDAY  12|12|18

WARM-UP:

1MIN SINGLES
10 STEP-UPS @ 21X1
15 SUPERMANS
:30SEC DOUBLES

STRONG:SL BUILD/POSTERIOR CHAIN
FRONT RACK STEP-UP X 10 IN A ROW SAME LEG @ 21X1
REST 1MIN
SL LEG GLUTE BRIDGE X 12 PER SIDE
REST 1MIN
:30SEC RING PLANK
X 3 SETS

METCON:AMRAP 10MIN
8 C2B PULLUPS
10 GOBLET LUNGES (5 SIDE)(70/53)
20 DOUBLES

REST 3MIN

AMRAP 10MIN
8 KB SWINGS (70/53)
16 JUMP LUNGES (NO WEIGHT)
32 DOUBLES

*PUT IN COMMENTS WORKOUT 1 ROUNDS AND WORKOUT 2 ROUNDS SEPARATE IN COMMENTS

TUESDAY 12|11|18

EMOM X 9MIN
1 = :30SEC ROW
2 = 5 SCAP PULL-UPS + 37 STRICT PULL-UPS
3 = 10 PUSH-UPS +  10 SIT-UPS

STRONG:PUSH PULL UPPER BODY
CLOSE GRIP BENCH X 5 (BUILD- ALL WORKING SETS)
ME STRICT PULLUPS W/WEIGHT THAT YOU CAN DO 5 PULLUPS WITH
DROP WEIGHT RIGHT INTO
ME STRICT PULL-UPS WITH OUT WEIGHT
X 4 SETS
*PUT IN COMMENTS WEIGHT USED FOR 5 REPS + ME REPS

METCON:

2 MIN ON 2 MIN OFF X 5 ROUNDS
10 DUAL DB G2OH ANYHOW (50/35)
W REMAINING TIME MAX CALS ON ROW

MONDAY 12|10|18

Warm-up
3MIN CARDIO CHOICE
10 KIPS
10 AIR SQUATS
10 KNEE UPS STRICT
REVIEW CATCHING THE CLEAN RIGHT INTO THE JERK

STRONG:BACK SQUAT 20S LAST WEEK
E5MOM X 3 SETS
20 BACK SQUATS @ 70% OF 1RM
*LAST WEEK

METCON:

AMRAP 8MIN
2,4,6,8,….ETC LADDER STYLE
HANG POWER CLEAN AND JERK (95/65)
T2B

SATURDAY 12|08|18

WARM-UP: FIND A PARTNER
2RDS
10 KB Swings
5 Squat Cleans + 5 Front Squats
5 Knee-ups + 5 K2E
10 Box Jump SD
5 Pull-ups
10 Push-ups
30sec HS

WARM-UP:

STRONG:CLEAN AND JERK COMPLEX
BUILD TO A MAX
1 SQUAT CLEAN + 3 FRONT SQUATS + 2 SPLIT JERKS

METCON:

1k Row
100 Push Press (95/65)
100 KB Swings (35/50)
800m Row
80 K2E
80 KB Swings
600m Row
60 Box jump overs
60 KB Swings
400m Row
40 HSPU
40 KB Swings
200m Row
20 Muscle Ups
20 KB Swings

FRIDAY 12|07|18

Warm-up
101 @ EASY PACE
CAL ROW
DOUBLE UNDERS X 2,4,6,8…

STRONG:

GORILLA ROW X 10PER ARM
SL SUPPORTED RDL X 10PER LEG
X 4 SETS

METCON:For Time
50 WALLBALLS (20/14)
100 BURPEES
50 WALLBALLS
200 DOUBLES
50 WALLBALLS

THURSDAY 12|06|18

Warm-up
2MIN ROW
5MIN COACHES SNATCH INSTRUCTION AND BREAKDOWN

STRONG:HANG POWER SNATCH
EMOM X 8Min
HANG POWER SNATCH X 2
7075%

METCON:

7 Rounds 
500M ROW

REST 2MIN

1 burpee for every .1 second off your initial 500m pace!

EXAMPLE:
1) 1:50.0
2) Row is 1:50.5 = 5 burpees

3) Row 1:49.9 = 1 burpees

…Rowing too fast or slow than your first row results in a burpee penalty. Watch your projected finish time to pace your Row.
*ITS THAT TIME OF YEAR!!!
*HARD BUT SUSTAINABLE
* BURPEE PENALTY IS ON!

*EXTRA WORK
4 SETS
PRONE SEATED REAR DELT FLYS X 1520
BIRD DOG X :30 PER SIDE

WEDNESDAY 12|05|18

Warm-up
10 SL BOX STEPUPS/SIDE
10 WALKING LUNGES
10 KIPS
10 STRICT KNEEUPS
10 PUSHUPS

STRONG:SL BUILDPOSTERIOR CHAIN
BULGARIAN SPLIT SQUATS X 8 @ 30X1
REST 1MIN
BB HIP THRUSTS X 15
REST 1MIN
SA KB MARCH X 15 PER SIDE
X 4 SETS

METCON:8 ROUNDS FOR TIME
8 FRONT RACK LUNGES (135/95)
10 BJ OVERS (24/20)
12 T2B
14 HR PUSH-UPS

TUESDAY 12|04|18

Warm-up
3MIN CARDIO WARMUP OF YOUR CHOICE (INCREASE SPEED EACH MIN)
10 BURPEES
10 LIGHT HANG KB SNATCHES
:30 HS HOLD

STRONG:UB PUSH BUILD
EVERY :90sec X 3 SETS
:15-:30 HS HOLD FACING WALL
THEN REST 2MIN
EMOM X 8Min
CHOOSE A NUMBER OF STRICT HSPU AND MAINTAIN
*CAN USE DEFICIT IF YOU CAN GET MORE THAN 8 EVERY RD
*NO HSPU = 1 WALLCLIMB + :10 HOLD AT TOP

METCON:

E2MOM X 10 SETS
9/7 CAL BIKE
5 DEVIL PRESS (50/35)
*SCORE SLOWEST COMPLETED ROUND

MONDAY 12|03|18

Warm-up
2 ROUNDS
:30 ROW
10 AIR SQUATS
710 STRICT PULLUPS
:30 Empty BB WORK

STRONG:

E5MOM X 3 SETS
20 BACK SQUATS @ 65% OF 1RM (THIS IS 5% HEAVIER THAN LAST WEEK)
– WE HAVE ONE MORE WEEK OF 20’s NEXT WEEK

METCON:

0-5Min
750M/650M ROW FOR TIME

5-13Min
6 HANG POWER CLEANS (135/95)
12 PULLUPS
24 DOUBLES

13-FINISH
750M/650M ROW

*PUT BOTH ROW TIMES IN COMMENT SECTION

SATURDAY 12|01|18

WARM-UP: FIND A PARTNER 

2RDS
15/10 Cal Row
5 Kip Swings + 5 Pull-ups
5 Scarecrows + 5 Power Snatches
10 OHSQ
10 Lunges
5 Sit-ups + 5 T2B
30sec HS Hold

(Practice Synchro with your partner)

STRONG:

6MIN TO BUILD TO A 3RM TNG SQUAT SNATCH

REST 1MIN

BUILD TO A 1RM HANG SQUAT SNATCH

METCON:FOR TIME 

100 Cal buy in on Rower

80 Syncro Thrusters 45/35

60 Synchro Walking Lunges (both knees have to touch at the same time)

40 Synchro Abmat Sit-ups

20 Pullups (with partner in hang position (each)

20 T2b (with partner in hang position)

40 HSPU (with partner in HS Hold)

60 Synchro Walking Lunges

80 Synchro Hang Snatches

100 Cal buy out on rower

FRIDAY 11|30|18

WARM-UP:

COACHES CHOICE

STRONG:

BUILD TO A 1RM SQUAT CLEAN + SPLIT JERK

METCON:

EMOM X 20MIN
1 = DOUBLE KB FRONT RACK WALK X :40
2 = CLEAN AND JERKS X :40
3 = DB BEAR CRAWL X :40
4 = SITUPS X :40
5 = REST
*PERSON CHOOSES WEIGHT THAT SHOULD BE ABLE TO DO UB THE WHOLE TIME
*CJ REPS IS SCORE

THURSDAY 11|29|18

WARM-UP:

EMOM X 9MIN
1 = :35 ROW
2 = 5 HANG POWER SNATCH + 5 OHS
3 = 15 ABMAT SITUPS

STRONG:

E:90sec X 8 SETS
3 HANG POWER SNATCH (NOT TNG)@ 70% OF LAST WEEKS MAX

METCON: 6 ROUNDS FOR TIME

500M ROW X 6 SETS REST 2MIN

…Rowing too fast or slow than your first row results in a burpee penalty. Watch your projected finish time to pace your Row.
*ITS THAT TIME OF YEAR!!!
*HARD BUT SUSTAINABLE
BURPEE PENALTY IS IN EFFECT

AUXILLARY:

*EXTRA WORK
4 SETS
1520 REAR DELT FLYS
:15-:30 L-SIT

WEDNESDAY 11|28|18

WARM-UP:

1MIN SINGLES
10 RING ROWS
10 WALKING LUNGES
10 PVC PIPE ST2O
1MIN DOUBLES

STRONG:SINGLE LEG BUILD

BULGARIAN SPLIT SQUATS W/DB (heavy as possible) X 10 @ 30X1
REST 1MIN
BANDED GLUTE BRIDGE 1520reps (FEET ON 45# PLATE)
REST 1MIN
:15 PLATE PUSH
X 4 SETS

METCON:AMRAP 20MIN
20 BOX JUMP OVERS
3 ROUNDS OF
10 C2B PULLUPS
10 FRONT RACK LUNGES (115/75)
10 STOH

TUESDAY 11|27|13

WARM-UP:

3MIN ROW
10 DB DL
10 PUSH-UPS
10 STICT PULL-UPS

STRONG:PUSH AND PULL

4 SETS:

CLOSE GRIP BENCH X 8 @ 80% 1RM
ME STRICT RING PULLUPS @ 20X2

METCON:

2MIN ON 2MIN OFF X 5 SETS
15 DOUBLE DB DEADLIFTS (50/35)
10 DUAL DB G2OH
W REMAINING TIME MAX BURPEES

MONDAY 11|26|13

WARM-UP:

1MIN STEPUPS
10 AIR SQUATS
10 KIPS
1MIN BJSD
7-10 STRICT T2B
*QUICK HIP AND SHOULDER STRETCH

STRONG:Back Squats by 20’s

E5MOM: 3 SETS
20 BACK SQUATS @ 60% OF CURRENT 1RM

METCON:

EMOM X 20MIN
1 = 5 UB HEAVY HANG POWER CLEANS
2 = 5070 DOUBLES
3 = :35 AMRAP T2B (DOES NOT HAVE TO BE UB)
4 = REST
*PUT HPC WEIGHT IN COMMENT SECTION

SATURDAY 11|24|13

WARM-UP:FIND A PARTNER

Run 400m

2 Rounds

Partner 1: 18/12 Cal Row
Partner 2: BBJO (while partner rows)
5 Scarecrows + 5 Power Snatches
10 OHSQ
5 Sit-ups + 5 V-Ups

STRENGTH:(Progressive Load)

Emom x 5min
3 TNG Hang Power Snatches
Emom x 4min
2 TNG Hang Squat Snatches
Emom x 3min
1 Squat Snatch

METCON:Teams of 2

100/80 Cal Row
80 Power Snatches (95/65)
60 BBJO
40 GHD Sit-ups or sit-ups
150ft HS Walk or 15 wallclimbs
40 V-ups
60 just Regular Box Jump Overs
80 OHSQ (95/65)
100 Cal Row

FRIDAY 11|23|18

WARM-UP:

COACHES CHOICE

STRONG:

BUILD TO A 1RM SQUAT CLEAN AND PUSH JERK

METCON:8 ROUNDS FOR TIME
3 CLEAN AND JERK (185/125)
5 BJ OVER (24/20)
7 T2B
*REST :30 AFTER EACH RD

HAPPY THANKSGIVING 11|22|18

WARM-UP:

COACHES CHOICE
*QUICK WARMUP REVIEW MVTS AND STANDARDS

METCON:AMRAP 40MIN
400M RUN
10 MUSCLE-UPS
30 KB SNATCH
500M ROW
30 BURPEES

WEDNESDAY 11|21|18

WARM-UP:

1MIN SINGLES
10 -15 STRICT PULL-UPS
10 AIR SQUATS
:30 DOUBLES
20 WALKING LUNGES

STRONG: 4 SETS: LUNGE BUILD
BARBELL BACK RACK REVERSE LUNGE X 6-8 PER LEG (STAND ON 45# PLATE)
REST 1MIN
4 HIGH BOX JUMPS + 10 JUMP SQUATS
REST 1MIN
SA FARMERS CARRY HEAVY X 50FT PER SIDE (KB or DB)
METCON:AMRAP 14MIN
25 BACK RACK LUNGES (155/105)
50 C2B PULL-UPS
100 WALLBALLS
200 DOUBLES

TUESDAY 11|20|18

Warm-up
3MIN ROW
3 ROUNDS
5 PUSHUPS
5 SITUPS
10 SHOULDER TAPS

STRONG:

6MIN TO BUILD TO A MAX 3RM STRICT DEFICIT HSPU (MAX HEIGHT)
THEN
4MIN BUILD TO A MAX 1RM KIPPING DEFICIT )MAX HEIGHT)
THEN
1 SET ME STRICT HSPU
1 SET ME KIPPING HSPU
*STAY ON WALL AFTER FINISHING STRICT

*NO HSPU = EMOM X 10min

1 = :15-:25 HS HOLD
2 = BENCH DIPS X 10-15

*NOTE HEIGHT IN COMMENTS
* SCORE IS REPS OF STRICT + KIPPING

METCON:FOR TIME

60/50 CAL ROW FOR TIME
REST 3MIN
3 ROUNDS
25 PUSHUPS
25 ABMAT SIT-UPS
*IF YOU ARE PROFICIENT AT RING DIPS FEEL FREE TO GIVE THIS A GO
BUT THIS SHOULD BE HIGH VOLUME SETS

MONDAY 11|19|18

WARM-UP:

EMOM X 9Min
1 = :40 ROW
2 = 10 DL + 10 AIR SQUATS
3 = 10 STRICT PULLUPS + 10 OHSQ

STRONG:

BUILD TO A 1RM OHSQ

METCON:

21-15-9
DEADLIFT (135/95)
OHSQ
C2B PULL-UPS

SATURDAY  11|17|18

WARM-UP:2 rds (FIND A TRIO)
15/10 Cal Row
10 Snatch Grip Deadlifts
10 Scarecrows
5 Hang Power Snatches + 5 OHSQ
5 Burpee Box Jumps

STRONG: 20-25min
1 SQUAT SNATCH + 1 OHSQ
BUILD TO A 5RM TNG SQUAT SNATCH + 5 OHSQ

Metcon (For Time)
TEAMS OF 3

(1 PERSON DOES AN ENTIRE ROUND)

EACH PERSON WILL COMPLETE 5 ROUNDS TOTAL:

10 BBJO (30/24)
5 SNATCHES @ 70-80% OF THE DAYS COMPLEX
*WEIGHT SHOULD BE HEAVY BUT SOMETHING THAT CAN BE DONE IN :30-:45

FRIDAY 11|15|18

WARM-UP:

COACHES CHOICE

STRONG:

BUILD TO A 1RM POWER CLEAN AND SPLIT JERK

METCON:AMRAP 17MIN
60 DOUBLE UNDERS
12 T2B
6 CLEAN AND JERK (155/105)

THURSDAY 11|14|18

WARM-UP:

400M RUN
5 SNATCH DL W/ PAUSES OF COACHES CHOICE
5 HI HANG POWER SNATCH
5 HANG POWER SNATCH
5 POWER SNATCH
10 STRICT PULL-UPS

STRONG:

BUILD TO A 1RM POWER SNATCH

METCON:

5 ROUNDS
400M RUN
20 PULLUPS

WEDNESDAY 11|13|18

WARM-UP:

3MIN CARDIO CHOICE
100FT WALKING LUNGE
10 BURPEES

STRONG: 4 SETS

SINGLE LEG BUILD
BARBELL BACK RACK REVERSE LUNGE X 10 PER LEG (STAND ON 45# PLATE)
REST 1MIN
RUSSIAN STEP-UPS (DBS IN EACH HAND) 10 PER LEG
REST 1MIN
RUSSIAN TWIST X 20 PER SIDE

METCON:FOR TOTAL TIME
75 BACK RACK LUNGES (135/95)
75 BAR FACING BURPEES

REST AS NEEDED
40/30 CAL ASSAULT BIKE

*ADD AB TIME TO COMMENTS

TUESDAY

WARM-UP:

3 ROUNDS
10 CAL ROW
10 PUSHUPS
5 SA KB CLEANS
5 KB S2OH

STRONGUB PUSH + UB PULL
4 SETS
CLOSE GRIP BENCH X 10 @ 75% OF 1RM
STRICT SUPINE GRIP CHINUP X ME @ 31X1
*PUT TOTAL NUMBER OF PULLUPS IN COMMENTS

METCON:

21-15-9
CAL ROW
SA KB CLEAN & JERK (53/35)
REST 3MIN
15-12-9
CAL ROW
SA KB CLEAN & JERK (70/53)
*THE SINGLE ARM KB CJ IS PER ARM

MONDAY 11|12|18

WARM-UP:

800M RUN

2 RDS 
10 DB Thrusters
10 BJ Step Downs
10 SL DB Deadlifts

METCON:

ANDY
25 Thrusters  (115/85)
50 Box Jumps (24/20)
75 Deadlifts
1.5 mile Run
75 Deadlifts
50 Box Jumps
25 Thrusters

SATURDAY 11|10|18

WARM-UP: FIND A PARTNER
1 ROUND
Run 200M (run together)
Partner 1Holds HS
Partner 210 Burpees
30 Partner Wall Balls
Run 200M (run together)
Partner 110 Box Jumps
Partner 2: 5 Power Snatches + 5 Squat Snatches

STRONG:MIX MODAL
5 ROUNDS (YOU GO I GO)
3 HEAVY BACK SQUATS – CHOOSE WEIGHT
8 HIGH BOX JUMPS (NO REBOUND)

REST 5MIN THEN

METCON: (AMRAP – Rounds)
AMRAP 30Min

Partner A completes:
200m Run and 250m Row

Partner B: AMRAP the following
1 Rope Climb
11 SQUAT SNATCH 95/65
8 SHSPU
11 Bar facing burpees

FRIDAY 11|09|18

WARM-UP:

COACHES CHOICE

STRONG:

POWER CLEAN AND BUMP JERK
BUILD TO A 1RM POWER CLEAN AND TNG PUSH JERK
*FROM THE POWER CLEAN GO IMMEDIATELY INTO PUSH JERK

METCON:AMRAP 15min
10/8 CAL ROW
10 CLEAN AND JERKS (95/65)
10 T2B

THURSDAY 11|08|18

WARM-UP:

400M RUN
1MIN SINGLES
10 STRICT PU
:30 DOUBLES
10 KIP SWINGS

STRONG:

1 SET ME BAR MUSCLE-UPS

REST 5MIN

1 SET ME RING MUSCLE-UPS

METCON:E3MOM X 8 SETS
400M RUN
75 DOUBLE UNDERS

SCORE YOUR SLOWEST SET
*LOOKING FOR ROUGHLY :30-:45 OF REST PER ROUND THIS SHOULD BE CONSISTENT SETS NOT TRYING TO KILL THE RUN

WEDNESDAY 11|07|18

WARM-UP:

3MIN ROW
100FT WALKING LUNGE
10 BURPEES

STRONG: 4 SETS

BARBELL BACK RACK REVERSE LUNGE X 12per LEG (STAND ON 45# PLATE)
REST 1MIN
GHD RUSSIAN BANDED TWIST X 15Per SIDE

METCON:FOR TOTAL TIME
3 ROUNDS
14 LATERAL BURPEES OVER THE BAR
14 BACK RACK LUNGE (135/95)

REST 4MIN

3 ROUNDS
14 LATERAL BURPEES OVER THE BAR
14 FRONT RACK LUNGES (115/75)

REST 4min then:

30/20 Cal AB

TUESDAY 11|06|18

WARM-UP:

1MIN ROW
:30 HS HOLD
10 KIP Swings
1MIN ROW
:30 HS HOLD
10 KIPPING KNEE UPS

STRONG:

6MIN TO BUILD TO A 5RM STRICT DEFICIT HSPU (MAX HEIGHT)
REST 2MIN
4MIN TO BUILD TO A 3RM KIPPING DEFICIT HSPU (MAX HEIGHT)
REST 2MIN
2MIN ME SHSPU (MAX REPS)

* YOUR MAX REPS IN WODIFY AND NOTE YOUR HEIGHT IN THE COMMENT SECTION

*NO HSPU = EMOM X 10
1 = 2-3 WALL CLIMBS
2 = 20 BANDED TRICEP PUSHDOWNS

METCON:2 ROUNDS FOR TIME
250M ROW
20 T2B
250M ROW
20 KB SWINGS
250M ROW
20 SA KB S2OH (RIGHT ARM)(53/35)
250M ROW
20 SA KB S2OH (LEFT ARM)

MONDAY 11|05|18

WARM-UP:

3 MIN AEROBIC WORK
10 STRICT PULLUPS
10 KIP SWINGS
REVIEW AND DRILL OHS + SNATCH

STRONG:
OHSQ BUILD TO A 1RM @ 3511
*TEST 1RM NEXT WEEK

METCON:30-20-10-5
SQUAT SNATCH (95/65)
PULL-UPS

SATURDAY, 11|03|18

WARM-UP:FIND A PARTNER
1 ROUND
10 Wall Balls
10 Push Press
10 Front Squats
10 Cal Row
5 Box Jump SD
5 Burpee Box Jumps

METCON:FOR TIME

Partner WOD
1000m Row
50 Squat Clean Thrusters (95/65)
75 Burpee Box Jumps (24/20)
100 Wallballs (20/14)
1000m Row
50 Squat Cleans Thrusters
75 Burpee Box Jumps
100 Wallballs
1000m Row

FRIDAY 11|02|18

WARM-UP:

COACHES CHOICE

STRONG:HANG SQUAT CLEAN

BUILD TO A 1RM HANG SQUAT CLEAN

METCON:The T-Rex
15 Bar MU
30 Strict HSPU
45 C2B Pull-ups
60 Burpees

SCALES FOR BAR MU
S1 – JUMPING BAR MU
S2 – C2B PU
S3 – PULLUPS

SCALE FOR HSPU
S1 – KIPPING
S21 ABMAT
S3 – SEATED DB Z PRESS

SCALE FOR C2B
S1 – PULLUPS
S220/20 SA RING ROW

THURSDAY 11|01|18

WARM-UP:

1MIN SINGLES
10 SA KB SWINGS
1MIN DOUBLES
10 KB SNATCHES

STRONG:CLOSE GRIP BENCH PRESS
BUILD TO A 1RM CLOSE GRIP BENCH PRESS

SUPINATED GRIP CHINUP
BUILD TO A 1RM SUPINATED GRIP STRICT WEIGHTED CHIN-UP

METCON:(AMRAP – Rounds and Reps)
5 ROUNDS
3MIN ON 1MIN OFF
*START FROM WHERE YOU LEFT OF
8 BOX JUMP OVERS
30 DOUBLES
10 KB SNATCHES (53/35)

WEDNESDAY 10|31|31|18

WARM-UP:

800M RUN
20 WALKING LUNGES
20 RUSSIAN TWISTS
STRICT PRESS + PUSH PRESS + PUSH JERK

STRONG:SINGLE LEG BUILD
4 SETS
DB REVERSE LUNGE X 12 PER LEG
REST 1MIN
FRONT RACK SINGLE ARM MARCH X 15 PER SIDE

METCON:“JACKIE”
1K ROW
50 THRUSTERS (45/35)
30 PULLUPS

TUESDAY 10|30|18

WARM-UP:

2MIN ROW
10 STIFF LEG DL
10 STRICT PULLUPS
10 AIR SQUATS
10 DEADLIFTS

STRONG:

BUILD TO A 1RM DEADLIFT

METCON:FOR TIME:
800M RUN
20 DL (225/155)
600M RUN
15 DL (275/185)
400M RUN
10 DL (315/225)
200M RUN
5 DL (365/255)

*EACH RD SHOULD TRY TO BE UB OR CLOSE TO UB

MONDAY 10|29|18

WARM-UP:

400M RUN
10 RUSSIAN SWINGS
10 GOBLET SQUATS
10 AMERICAN SWINGS
10 PUSHUPS
REVIEW OHSQ AND PROPER SQUATS

STRONG: OHSQ BUILD

OHSQ  BUILD TO A 5 X 37580% OF LAST WEEK @ 3211

METCON:“The Tasmanian Devil”
8 Rounds for Time:
15 KBS 53/35
10 KB Globlet Squats
5 Ring Dip

SATURDAY 10|27|18

WARM-UP: 1 RD (Find a Partner)

15/10 CAL ROW
10 Scarecrows
5 Power Snatches
5 Hang Power Snatches
5 OHSQ
30Sec HS Hold
10 T2B

STRENGTH:

Build to a MAX
Power Snatch + OHSQ
Squat Snatch + OHSQ
Hang Squat Snatch + OHSQ

Then
5 ROUNDS:
60 Cal Row
50ft HS Walk
40 T2B
30/25/20/15/10 Power Snatches

(95/65)(115/75)(135/95)(155/105)(185/125)

FRIDAY 10|26|18

 WARM-UP:

COACHES CHOICE

STRONG:

(NOTE: IF YOU ARE SUPER SORE FROM WEDNESDAY AND THURSDAY, DO 1 POWER CLEAN + 1 HANG POWER CLEAN INSTEAD.)

1 SQUAT CLEAN + 1 HANG SQUAT CLEAN

*BUILD TO A HEAVY BUT PERFECT SQUAT CLEAN + HANG SQUAT CLEAN

METCON: FOR TIME 

HEAVY ELIZABETH
21-15-9
POWER CLEAN (185/125)
RING DIPS

THURSDAY 10|25|18

WARM-UP:

3MIN ROW – GOAL IS TO ADD 1 MORE REP FROM LAST WEEKS WARMUP
10 AIR SQUATS
10 STRICT PULL-UPS
8 KIPPING PULL-UPS
6 BUTTERFLY PULL-UPS
10 PUSH-UPS

METCON:

TRIPLE JACKIE
1K ROW
50 THRUSTERS (45/35)
30 PULLUPS

WEDNESDAY 10|24|18

WARM-UP:

:15 SINGLES
5 BURPEES
:15 DOUBLES
10 WALKING LUNGES

STRONG:LUNGE BUILD
3 SETS
RNT LUNGES X 12 PER LEG (DOUBLE KB FRONT RACK)
RIGHT INTO
1MIN ME JUMP LUNGES (LIGHT DB IN EACH HAND)
RIGHT INTO
GHD HOLD AT PARALLEL X :20-:30

METCON:FOR TIME 
BURPEE ANNIEISH
20-40-60-80-100  DOUBLES
50-40-30-20-10  BURPEES

TUESDAY 10|23|18

WARM-UP:

EMOM X 9
1 = :40 ROW
2 = 5 STIFF LEG – 5 SUMO DL – 5 DL
3 = 10 KNEE-UPS + 10 SIT-UPS

STRONG:POSTERIOR CHAIN BUILD
3 SETS
SORENSEN H0LD X :30 – :45
REST 2MIN
WALKING KB DEATH MARCH (50/35) X 20 STEPS

5 MIN MAX DISTANCE SA KB FARMERS CARRY – SWITCH HANDS AS NEEDED

METCON: FOR TIME 

*DO THE WORKOUT FIRST BEFORE THE ACCESORRY/STRENGTH WORK TODAY

21-15-9
ROW FOR CALS
DL (275/185)

MONDAY 10|22|18

WARM-UP:

400M RUN
10 PVC PIPE OHSQ
10 STRICT PU
:30 HS HOLD
200M RUN
10 PVC PIPE HANG POWER SNATCH
4-6 STRICT RING PULL-UPS

STRONG:

OHSQ BUILD TO A 3RM @ 2111

METCON: 20 ROUNDS FOR REPS

EMOM X 25
1 = 7 HANG POWER SNATCH (HEAVY BUT UB)
2 = 7-10 SHSPU
3 = 4-7 MU
4 = 10-15 CAL AB
5 = REST

SATURDAY 10|20|18

WARM-UP: FIND A PARTNER
10 Burpees
10 Scarecrows
10 Power Snatches
10 OHSQ
10 V-Ups
10 Push Press
10 Front Squats
10 Kip Swings
10 Wall Balls 10 Box Jumps

METCON: FOR TIME

MIN 0 – 7
BURPEES
MIN 7-17
30 SNATCHES (75/55)
30 SNATCHES (135/95)
30 SNATCHES (165/115)
AMRAP SNATCHES (205/135)
MIN 17-35
15 BOX JUMPS (24/20)
12 PUSH PRESS (115/75)
9 T2B
MIN 35-47
150 WALLBALL
90 DUBS
30 MUSCLE-UPS
MIN 47-54
3,3,6,6,9,9…ETC
THRUSTERS (95/65)
C2B PULLUPS

FRIDAY 10|19|18

WARM-UP:

COACHES CHOICE

*add Abdominal Work

STRONG:

SQUAT CLEAN
1.1.1 X 3 @ 85% OF 1RM
*MISSED CLASS FIND 1RM
REST :13 BT LIFTS AND 2:00 BT SETS

LAST WEEK

METCON:FOR TIME 

4 ROUNDS
400M RUN
20 HANG KB SNATCHES (70/53)
20 T2B
*REST :90 AFTER EACH RD

THURSDAY 10|18|18

WARM-UP:

3 MIN ROW
10 STRICT PULL-UPS
8 KIPPING PULL-UPS
6 BUTTERFLY PULL-UPS
10 PUSHUPS

STRONG:LOCAL MUSCULAR ENDURANCE 

3 SETS
:20 AS MANY PULLUPS AS YOU CAN DO + :40 PVC PIPE LAT PULL DOWN RECOVERY

REST 1 MIN

3 SETS
:20 AS MANY RING DIPS OR PUSHUPS AS YOU CAN DO + :40 BANDED CHEST FLYS VERY VERY LIGHT

2 ROUNDS OF THE ABOVE

METCON:HARDER HEAVIER

JACKIE
1500M ROW
50 THRUSTERS (95/65)
30 C2B PULL-UPS

WEDNESDAY 10|17|18

WARM-UP: 3 ROUNDS
:30 HARD AEROBIC
10 BURPEES
:15 SINGLES

STRONG: SINGLE LEG PROGRESSION
3 SETS

RNT LUNGES X 12 PER LEG (DBS EACH HAND) https://youtu.be/IAK6wqGxoss
RIGHT INTO
GOBLET SQUATS X 25 (As Heavy as Possible)
RIGHT INTO
STRICT T2B X 8-12

METCON: AMRAP 12
10 BURPEES
8 BACK RACK LUNGES (95/65)
*EVERY 3 ROUNDS = 50 DOUBLES

TUESDAY 10|16|18

WARM-UP:

EMOM X 9MIN
1 = :40 ROW
2 = 5 STIFF LEG DL – 5 SUMO DL – 5 DL
3 = 10 KNEE-UPS + 10 SIT-UPS

STRENGTH

A. 4 Sets
Sumo Deadlift x 5 @ 80% OF 1RM Deadlift
REST 90 sec
Deadlift Rack Pull Hold X 10.10.10 @ 110% of 1RM Deadlift ( . = 15sec between Holds)
REST 90 sec

B4 Sets
12‘ Seated DB Box Jumps x 8 (24“)
Ball Slams x 8

*Hold 1 DB in each hand. Do not bend your arms and to not use momentum for your box jump. Step down after ea. rep

*THIS IS OUR LAST WEEK OF ALL THIS – WE WILL DELOAD THEN TEST OUR 1RM DL

METCON: 5 ROUNDS
250M ROW
2 LLRC
10 DEADLIFTS @ 70% OF 1RM DEADLIFT
REST 1:1

MONDAY 10|15|18

WARM-UP

400M RUN
10 PVC PIPE OHSQ
10 STRICT PULL-UPS
:30 HS HOLD
200M RUN
10 PVC PIPE HANG POWER SNATCH
4-6 STRICT RING PULLUPS

STRONG: 4 SETS OHSQ

TEMPO 3111

4 X 5 REPS @ 75-80% OF 1RM OHSQ

METCON:

AMRAP 12
9 HSPU (4″/2″)
7 HANG POWER SNATCH (135/95)
5 RING MU

SATURDAY 10|13|18

WARM-UP: FIND A PARTNER

10 DB SNATCHES
10 SCARECROWS
10 POWER SNATCHES
10 OHSQ
10 PULL-UPS
10 PUSH-UPS
20 DUBS

STRONG:

Build to a 10RM TNG Squat Snatch
*take 2-3 attempts MAX

METCON: FOR TIME

AMRAP 35
30 DUBS
15 C2B PULLUPS
15 PUSHUPS
8 DB SNATCHES
1 PERSON COMPLETES AN ENTIRE ROUND AND ONE PERSON RESTS

FRIDAY 10|12|18
WARM-UP:

COACHES CHOICE

STRONG:
SQUAT CLEAN
1.1.1 X 4 @ 80% OF 1RM
*MISSED CLASS FIND 1RM
REST 13 SEC BETWEEN LIFTS
REST 2 MIN BETWEEN SETS

METCON: 3 ROUNDS FOR TIME
30 HANG POWER CLEANS (95/65)
25 BOX JUMP OVERS
20 T2B

THURSDAY 10|11|18

WARM-UP:
3 ROUNDS
:30 CARDIO CHOICE
:30 HOLLOW BODY HOLD
30 OBLIQUE HEEL TOUCHES
5-7 STRICT PULLUPS
5-7 PUSHUPS

STRONG:
LOCAL MUSCULAR ENDURANCE
3 SETS
:15 AS MANY PULLUPS AS YOU CAN DO + :45 PVC PIPE LAT PULL DOWN RECOVERY

REST 1MIN

3 SETS
:15 AS MANY RING DIPS OR PUSHUPS AS YOU CAN DO + :45 CHEST FLYS VERY VERY LIGHT

2 ROUNDS OF THE ABOVE.
(ANY VARIATION OF PULL-UPS OR DIPS, strict, kipping,etc)

METCON: FOR TIME

800 METER RUN
750 METER ROW
50 C2B PULL-UPS
50 THRUSTERS 65/45

WEDNESDAY 10|10|18

3 MIN ROW
REVIEW ALL S2OH W/ DUMBELLS
20 WALKING LUNGES

STRONG:
4 ROUNDS FOR QUALITY
3/2 WALL CLIMBS
10 SA DB PUSH PRESS @ 30X1
50 RUSSIAN TWISTS

METCON: AMRAP 20
20/17 CAL ROW
12 BACK RACK WALKING LUNGE (135/95)
12 BURPEES

TUESDAY 10|9|18

WARM-UP:
250M ROW
200M RUN
10 RUSSIAN KB SWINGS
10 STIFF LEG DL

STRONG:
4 Sets
Stiff Legged Deadlift 5 @ 80% of 1RM Deadlift
REST 90 sec
Above The Knee Deadlift Pull x 5 @ 110% of 1RM
REST 90 sec

B.
4 Sets
Alternating Weighted Jumping Lunges x 6 each leg
Standing Med Ball Lateral Throw x 8 each side

METCON: 5 ROUNDS FOR TIME
400M RUN
4 LEGLESS ROPE CLIMB
20 KB SWINGS (70/53)

MONDAY 10|8|18

WARM-UP:
1MIN SINGLES
10 PVC PIPE OHSQ
1MIN DOUBLES
30SEC FREESTANDING OR HANDSTAND HOLD

STRONG:
OHSQ  5 x 5 @ 70-75% OF LAST WEEKS 1RM @ 3111

METCON:
EMOM X 5

*YOU CHOOSE NUMBER OF STRICT HSPU
@ 7MIN MARK
AMRAP 10MIN  
25 DOUBLES
8 HSPU
4 RING MU

SATURDAY 10|6|19

WARM-UP:

FIND A PARTNER Then:
10 Lunges (5per Side)
10 Dual KB Hang Snatches
10 Scarecrows
10 Hang Power Snatches
10 OHSQ
10 V-UPS
10 Push Presses

STRONG

BUILD TO A MAX POWER SNATCH + 1 HANG SQUAT SNATCH

PARTNER WOD:
3 RDS1MIN PER STATION OF:
Jumping Alternating Lunges
Double Hang KB Snatches (50/35)
T2B
Push Press 115/75
REST 1MIN

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Each partner will spend 30 seconds at each station accumulating reps. Other partner will be resting. Both partners rest during 1 minute rest. Max reps per team is score.

FRIYAY 10|5|18

WARM-UP:

COACHES CHOICE

STRONG:
SQUAT CLEAN 1.1.1 X 5 @ 75% of 1RM
(. = 15sec rest between cleans)

2MIN REST BETWEEN SETS

*If missed 1RM last week complete that during class instead

METCON: FOR TIME
800M RUN
60 HANG KB SNATCHES (53/35)
400M RUN
30 KB SNATCHES

THURSDAY 10|4|18

WARM-UP:
3 MIN ROW
10 AIR SQUATS
10 STRICT PULLUPS
10 PUSH PRESS

STRONG:
LOCAL MUSCULAR ENDURANCE 2RDS
3 SETS:
:10 AS MANY PULLUPS AS YOU CAN DO + :50 PVC PIPE RECOVERY

REST 1:00

3 SETS:
:10 AS MANY RING DIPS OR PUSHUPS AS YOU CAN DO + :50 CHEST FLYS VERY VERY LIGHT
METCON: FOR TIME
1K ROW
50 THRUSTERS (65/45)
30 BAR MU

WEDNESDAY 10|3|18

WARM-UP:
800M RUN
15 BURPEES
10 BOX STEP-UPS PER LEG

STRONG:DUMBBELL/KETTLEBELL WORK
3 SETS:
A1. SEATED DB STRICT PRESS X 10

A2. 50FT KB FRONT RACK WALK + (AT THE END OF 50ft) :30 OH HOLD W/ BOTH KBS

A3. HOLLOW ROCKS X :30-:45

METCON: FOR TIME
100 DB STEP-UPS
(50/35) (24/20)

E2MOM = 10 BURPEES

TUESDAY 10|2|18

WARM-UP:
EMOM X 9min
1 = :30 DOUBLES
2 = 5 STIFF LEG/5 RDL/ 5 DL
3 = 10 LUNGES 15 SITUPS

STRONG: 4 Sets
A1)Sumo Deadlift x 8 reps @ 75% of 1RM Deadlift
Rest :90
A2)Deadlift Rack Pull Hold x 10sec Hold. 10sec Rest. 10 sec Hold @ 110% of 1RM Deadlift (from just above the knee)
Rest :90

METCON: FOR TIME
5-4-3-2-1  LEGLESS ROPE CLIMBS
10-20-30-40-50  KB SWINGS (53/35)
AFTER EACH SET = 50 DUBS

*Ex. 1st round looks like:

5 LLRC
10 KB SWINGS
50 DOUBLES

Auxiliary 4 Sets
A) Lunge Rotation Med Ball Throw x 8 each side

B) Seated Box Jump x 1.1.1.1

MONDAY 10|01|18

WARM-UP:
3 SETS:

10 SCAP PUSHUPS
10 AIR SQUATS
PVC PIPE MOBILITY
*REVIEW OHS AND CLEANS

STRENGTH:
BUILD TO A 1 REP MAX OHSQ

METCON: (Time)
7-5-3-1
FRONT SQUATS (255/175)
12-9-6-3 PARALLETT HSPU/DEF HSPU (6″)

REST 3:00

18 FRONT SQUATS (185/135)
18 HSPU (3″/1″)

SATURDAY 9|29|18

10-15min WARM-UP: 1 RD (Find a Partner)
30 DUBS
10 Kip Swings
10 Push-ups
30sec HS Hold
10 Wall Balls
10 KB Swings
10 Snatch Pulls (empty bar)
5 Power Snatches + 5 OHSQ

METCON: 45min CAP
SQUAT SNATCHES (Progressive Load)
10 UB (Try to stay UB if you can 10,8,6)
8 UB
6 UB
4
2
1
THEN
6 ROUNDS: FOR TIME
(Each partner does 1rd of Each Work-out)
NATE:
2 Ring MU
4 HSPU
6 KB SWINGS 70/53

MARY:
5 HSPU
10 PISTOL SQUATS
15 PULL-UPS

CINDY:
5 PULL-UPS
10 PUSH-UPS
15 AIR SQUATS
THEN

(With the remaining time AMRAP)
5 Wall Balls
5 T2B
20 DUBS
10 Wall Balls
10 T2B
25 DUBS
15 Wall Balls
15 T2B
30 DUBS
20 Wall Balls
20 T2B
35 DUBS….until time runs out

FRIDAY 9|28|18

WARM-UP:
COACHES CHOICE

STRENGTH:
Every 90 sec X 7 SETS
1 SQUAT CLEAN BUILDING IN WEIGHT

METCON: 5 ROUNDS FOR TIME
200M RUN
12 DL
9 HANG SQUAT CLEANS
6 PUSH JERKS (155/105)

THURSDAY 9|27|18

WARM-UP:
1K ROW
20 PUSHUPS
10 KIPS
10 PUSHUPS
10 T2B

STRENGTH: 10MIN CAP
21-15-9
STRICT PULLS
STRICT PUSHES

*CHOOSE MOVEMENTS THAT YOU CAN COME CLOSE TO GOING UB

METCON: FOR TIME
1K ROW
18/15 MU
50 POWER SNATCHES (75/55)

WEDNESDAY 9|26|18

WARM-UP:
1 MIN BIKE
1 MIN BEAR CRAWL
1 MIN BURPEES
1 MIN BJSD

STRENGTH: 3 SETS
MIXED KB HOLD AND PRESS FRONT RACK KB HOLD + 10 KB STRICT PRESS (ONE KB IN FRONT RACK ONE IN OTHER HAND)
REST :30
ME KIPPING T2B

METCON:
DEATH BY BURPEE BOX JUMPS
MIN 1 = 1
MIN 2 = 2
MIN 3 = 3
MIN 4 = 4
MIN 5 = 5….until Failure

TUESDAY 9|24|18

WARM-UP:
800M RUN
3 SETS
10 RING HAMSTRING CURLS
5 SCAP PULLUPS + 5 STRICT PULLUPS
10 SUPERMANS

STRENGTH:
3 Sets:
Sumo Deadlift x 10 @ 65%
rest 90 sec
Top of Knee Rack Deadlift x 5 @ 105% of 1RM Deadlift
rest 90 sec
3 Sets
Single Leg Box Jump x 5 ea. leg
rest 1 min
Single Leg Ball Slam x 5 ea. side
rest 1 min
Back Rack Jump Squat x 8 (95)
rest 2 min

METCON
5 ROUNDS: FOR TIME
200M RUN
10 KB SWINGS (70/53)

5 ROUNDS
200M RUN
2 LEGLESS ROPE CLIMB

MONDAY 9|23|18

WARM-UP:
400M RUN
10 AIR SQUATS
30sec HS HOLD

STRONG:
15MIN BUILD TO A 1RM BACK SQUAT

METCON: FOR TIME
9-7-5
FRONT SQUATS (225/155)
12-9-6
PARALLET HSPU (6”)

SATURDAY 9|22|18

WARM-UP: Find a Partner

2 Rounds: Bar/Light Load
10 Cal Row
10 Scarecrows
10 Power Snatches
10 OHSQ
10 Box Jump Step Downs

(KEEP ROWERS IN ONE AREA)

Partner Wod: 45 min
NO STRENGTH THIS WEEK
4K Row
Switching every 250M 
INTO
40-30-20-10
Power Snatches (155/105)
Back Squats from the Ground
INTO
Ascending Ladder of:
2/2…4/4…6/6…8/8…10/10…
Box Jump Overs  24/20
Squat Snatches 135/95

FRIYAY 9|21|18

WARM-UP:
COACHES CHOICE

STRONG:
EMOM X 10 (BUILD IN WEIGHT)
1 POWER CLEAN
*START AT 60% OF LAST WEEK

WORK:
5 ROUNDS OF:
3 ROUNDS OF CINDY

5 PULL-UPS, 10 PUSH-UPS, 15 AIR SQUATS
+
3 POWER CLEANS @ 80% OF TODAYS MAX

THURSDAY 9|20|18

WARMUP:
1K ROW
20 PUSHUPS
10 KIPS
10 PUSHUPS
10 T2B

STRONG:
PULL/PUSH BUILD

EMOM X 10
1 = 8-12 STRICT PULLUPS
2 = 8-12 STRICT RING DIPS
*USE WEIGHT IF NEEDED

WORK:
2K ROW
E2MOM INCLUDING 0 =

15 T2B
(CHOOSE A NUMBER YOU CAN DO UB)

WEDNESDAY 9|19|18

WARM-UP:
1:00 BIKE
1:00 ROW
1:00 BURPEES
1:00 BOX JUMP STEP DOWN

STRONG: 3 SETS
MIXED CARRY WAITERS WALK & FARMERS CARRY
(ONE KB IN OVERHEAD WAITERS CARRY, AND ONE KB IN THE FARMERS CARRY, DISTANCE IS DOWN AND BACK THE LENGTH OF THE GYM PER SIDE)
REST :30
30sec SCISSOR KICKS
REST :30
30sec FLUTTER KICKS

WORK: FOR TIME 
10 BBJO AFAP
40 UB WB 20/14
REST 3:00
10 BBJO
30 UB WB
REST 2:00
10 BBJO
20 UB WB
REST 1:00
10 BBJO
10 UB WB

TUESDAY 9|18|18

WARMUP:
800M RUN
3 SETS
:20 sec SL GLUTE BRIDGE
10 SCAP PULLUPS
10 SUPERMANS

STRONG:
3 Sets
Stiff Legged Deadlift x 6-8 @ 60% of 1RM Deadlift
REST 90 sec
Deadlift Rack Pull Hold x 15-20 sec @110% of 1RM Deadlift
REST 90 sec

*For the rack hold, make sure that your knees remain locked out, mid line stays tight and head stays neutral. You may use straps, they are not just bandaids……..

3 SETS – DO AFTER CLASS
Box Jump x 8reps- HIGH FOR YOU
REST 90 sec
11′ Wall Ball x 7reps (30)
REST 90 sec
Skater Squat x 10reps

WORK:
FOR TIME
800M RUN
50 C2B PULLUPS
30 HANG POWER SNATCH (95/65)

MONDAY 9|17|18
WARMUP:
400M RUN
10 AIR SQUATS
30 HS HOLD

STRONG:
WARM-UP TO A WORKING WEIGHT
THEN
INCREASE LOAD EACH SET
4 SETS
A1. BUILD TO A HEAVY 3 BACK SQUATS FOR THE DAY @30X1
A2. :20 REAR DELT FLYS
A3. 20 UNDERHAND BAND PULL A PARTS

WORK: FOR TIME
1-10 FRONT SQUATS (175/115)
10-1 – DEF HSPU (4″/2″)
SATURDAY 9|15|18

WARM-UP: 1RD

FIND A PARTNER THEN

10 V-UP

10 SHRUGS

10 POWER SNATCHES

10 OH PLATE LUNGES

10 SQUAT CLEAN + PUSH JERKS

STRONG:

BUILD TO A MAX

SQUAT CLEAN + HANG SQUAT CLEAN  + 2 JERKS

WORK: FOR TIME

400M RUN (PARTNERS RUN TOGETHER)
100 PUSH PRESS (SPLIT REPS EVENLY) 95/65
50 T2B (SPLIT REPS EVENLY)
100 OVERHEAD PLATE LUNGES 45/25 (SPLIT REPS  EVENLY)
50 CAL ROW (SPLIT REPS EVENLY)
100 POWER SNATCHES
400M RUN (PARTNERS RUN TOGETHER)
100 BURPEES (SPLIT EVENLY)
50 THRUSTERS 95/65

FRIYAY 9|14|18
WARMUP:
COACHES CHOICE

STRONG:
BUILD TO A MAX:

POWER CLEAN + BELOW THE KNEE POWER CLEAN

*EACH WEEK WE WILL LOSE 1 POSITION UNTIL WE MAX OUR CLEAN

WORK:
15-12-9
POWER CLEAN (225/155)
12-9-6
MUSCLE-UPS

S1 – BAR MU
S2 – C2B PULL-UPS  + RING DIP X 2
S3 – PULL-UPS  + PUSH-UPS  X 2
S4 – RING ROWS + KNEE PUSH-UPS  X 2

*AT END OF CLASS COACHES CHOOSE GROUP OBLIQUE BURNER

THURSDAY 9|13|18

WARMUP:
800M RUN
10 KB SWINGS RUSSIAN
10 AIR SQUATS
10 BEHIND THE NECK SNATCH GRIP PUSH PRESS
10 OHSQ

CARDIO PARTY ROUND 3:
AMRAP 30:
600M RUN
25 Russian KB SWINGS (53/35)
25 OHSQ (75/55)

*END OF CLASS COACHES CHOOSE AB BURNER

WEDNESDAY 9|12|18
WARMUP:
1 MIN BIKE
1 MIN ROW
1 MIN BURPEES
ME HS HOLD (FREESTANDING OR AGAINST WALL)

STRENGTH:

3 SETS:
SA DB PUSH PRESS X 6-8 reps @ 3111
REST 30sec
30-45sec GHD HOLD AT PARALLEL
REST 1min

METCON: 5 ROUNDS FOR TIME

WORKOUT A:
1min: 8/6 CAL BIKE + ME BURPEES
1min REST

WORKOUT B:
1min: 10/8 CAL ROW + ME KB PUSH PRESS
1min REST

ALTERNATING SETS BETWEEN
(WORKOUTS A & B WITH 1 MIN ON 1 MIN OFF)

TUESDAY 9|11|18
WARMUP:

3 MIN ROW
3 SETS
15sec SL GLUTE BRIDGE
10 SCAP PULLUPS

STRENGTH:
3 Sets
A1) Sumo Deadlift x 12 @ 60% of 1RM Deadlift
rest 90 sec
A2) Mid Thigh Rack Deadlift x 5 @105% of 1RM Deadlift
rest 90 sec

B. EMOM for 12 Min
1min: Ball Slam x 5 (Do these right!)
2min: 11′ Wall Ball x 5 HEAVY
3min: Broad Jump x 3 attempt

METCON: FOR TIME
500 METER ROW
25 C2B PULLUPS
25 BJ OVERS
50 DL (135/95)
25 BJ OVERS
25 C2B PULLUPS
500 METER ROW

MONDAY 9|10|18

WARMUP:
1:00 SINGLES
:30 SUPINE HANG
10 AIR SQUATS
1:00 DOUBLES
10 STRICT PULL-UPS

STRONG:
WARM-UP TO A WORKING WEIGHT THEN INCREASE LOAD EACH SET
4 SETS:
A1. BUILD TO A HEAVY 5 REP BACK SQUAT FOR THE DAY @30X1

A2. :15 DB THUMBS UP LAT RAISE
A3. :30-:45 HERCULES HOLD W/DB (LAT RAISE THUMBS UP HOLD)

WORK:
21-15-9-6-3
FRONT SQUATS (155/105)
DEFICIT STRICT HSPU  (3″/1″)
BAR FACING BURPEES

Saturday, September 8

WARMUP

2rds

•10 Shrugs

•10 Scarecrows

•10 Muscle Snatches 

•10 Power Snatches 

•10 OHSQ

STRENGTH

•5min Max Snatch Balance

•5min Max OHSQ

•5min Max Squat Snatch

METCON

(Partner) FOR TIME

200 cal Row

THEN

100 Deadlifts 135/95

80 Hang Power Cleans

60 Front Squats

40 Jerks

20 Thrusters

 SUMNER CROSSFIT FAMILY 

Forging Elite Fitness for all ages and abilities.

Creating healthy habits and building a strong community.

Start your health and fitness journey today!!

 SUMNER CROSSFIT has all ages and levels of fitness abilities. Make a change and join us today at www.sumnercrossfit.com or email carrie@sumnercrossfit.com for more information.

•FACEBOOK

https://m.facebook.com/SumnerCrossFitElite/

•INSTAGRAM

https://www.instagram.com/sumnercrossfit/

•WEBSITE

www.sumnercrossfit.com

15718 Main Street East, Sumner WA 98338 (253)321-2181 carrie@sumnercrossfit.com •Monday and Wednesday 5-7am | 9-12pm | 3-7pm •Tuesday and Thursday 5-7am | 9-12pm | 3-8pm •Friday 5-7am | 9-12pm | 4-6pm •Saturday 8am Foundations Make-Up 9-11am CrossFit Class •Sunday CLOSED