Monday 21.12.20

Track: Sweat

Mind Your Business

AMRAP 20:

8 Dumbbell Snatches (35/25)
8 Toes to Bar
250 Meter Row

Track: Compete/Train

Mind Your Business

AMRAP 20:

8 Alternating Dumbbell Snatches (50/35)
8 Toes to Bar
250 Meter Row

Tuesday 21.12.21

Track: All

Death Race*

5 Rounds For Time:

15/12 Calorie Echo Bike
10 Burpees
*CompTrain Benchmark

Track: All

Back Squat

18 Minute Clock

Set 1: 3 Reps @ 60% 1RM
Set 2: 3 Reps @ 68% 1RM
Set 3: 8 Reps @ 73% 1RM
Set 4: 8 Reps @ 73% 1RM
Set 5: 8+ Reps @ 68% 1RM

Wednesday 21.12.22

Track: Sweat

Pump Fake

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups
Dumbbell Bench Press (35’s/25’s)

After Each Set:
100 Meter Farmers Carry (35’s/25’s)

Track: Compete/Train

Pump Fake

10-9-8-7-6-5-4-3-2-1:

Strict Pull-ups
Dumbbell Bench Press (50’s/35’s)

After Each Set:
100 Meter Farmers Carry (50’s/35’s)

Thursday 21.12.23

Track: Sweat

Trippy

For Time [38 Minute Time Cap]:

5k Row
300 Double Unders
100 Single Dumbbell Box Step Ups

Box: (24"/20")
Dumbbell: (35/25)

Track: Compete/Train

Trippy

For Time [38 Minute Time Cap]:

5k Row
300 Double Unders
100 Single Dumbbell Box Step Ups

Box: (24"/20")
Dumbbell: (50/35)

Friday 21.12.24

12 Days of Christmas

Monday 21.12.13

Track: Sweat

Weapon of Choice

For Time:

30 Power Snatches (95/65)
2,000 Meter Row
100 Wall Balls (14/10)
*Partition However You’d Like

Track: Compete/Train

Weapon of Choice

For Time:

30 Power Snatches (135/95)
2,000 Meter Row
100 Wall Balls (20/14)
*Partition However You’d Like

Tuesday 21.12.14

Track: Sweat

You Up?

Running Clock

[0:00 – 10:00]
AMRAP 10:
1 Burpee Box Jump (24"/20")
1 Push Jerk (75/55)
2 Burpee Box Jumps (24"/20")
2 Push Jerks (75/55)
3 Burpee Box Jumps (24"/20")
3 Push Jerks (75/55)
…
Add 1 Per Per Round

[10:00 – 18:00]
Build to Heavy Single Push Jerk

Track: Compete/Train

You Up?

Running Clock

[0:00 – 10:00]
AMRAP 10:
1 Burpee Box Jump (24"/20")
1 Push Jerk (115/85)
2 Burpee Box Jumps (24"/20")
2 Push Jerks (115/85)
3 Burpee Box Jumps (24"/20")
3 Push Jerks (115/85)
…
Add 1 Per Per Round

[10:00 – 18:00]
Build to Heavy Single Push Jerk

Wednesday 21.12.15

Track: Sweat

Concrete Jungle

On the 3:00 x 7 Rounds:

400 Meter Run
12 Pull Ups

Track: Train

Concrete Jungle

On the 3:00 x 7 Rounds:

400 Meter Run
8 Strict Pull Ups

Track: Compete

Concrete Jungle

On the 3:00 x 7 Rounds:

400 Meter Run
12 Chest to Bar Pull Ups

Thursday 21.12.16

Track: Sweat

Sager’s Wager

5 Rounds For Time:

60 Double Unders
15 Overhead Squats (95/65)
3 Rope Climbs

Track: Compete/Train

Sager’s Wager

5 Rounds For Time:

60 Double Unders
15 Overhead Squats (115/85)
3 Rope Climbs

Friday 21.12.17

Track: Sweat

Belly of the Beast

AMRAP 16:

4 Wall Walks
8 Alternating Dumbbell Snatches (50/35)
12 Toes to Bar

Track: Compete/Train

Belly of the Beast

AMRAP 16:

4 Wall Walks
8 Alternating Dumbbell Snatches (70/50)
12 Toes to Bar

Monday 21.12.06

Track: All

Hang Power Snatch

Every 2 Minutes x 5 Sets:

3 Hang Power Snatches

Track: Sweat

Ups and Downs

10 Rounds For Time:

200 Meter Row
10-1 Double Dumbbell Box Step Overs (35’s/25’s) (24"/20")

Track: Compete/Train

Ups and Downs

10 Rounds For Time:

200 Meter Row
10-1 Double Dumbbell Box Step Overs (50’s/35’s) (24"/20")

Tuesday 21.12.07

Track: All

Pushing Me Away

5 Rounds For Time:

1,000 Meter Bike Erg
50 Double Unders
15-12-9-6-3 Strict Ring Dips

Wednesday 21.12.08

Track:

Sneaky Sevens

7 Rounds For Time:

7 Box Jump Overs (24"/20”)
7 Power Cleans (95/65)
7 Toes to Bar
7 Front Squats (95/65)
7 Bar-Facing Burpees
7 Push Jerks (95/65)
7 Pull-ups

Track: Train

Sneaky Sevens

7 Rounds For Time:

7 Box Jump Overs (30"/24")
7 Power Cleans (135/95)
7 Toes to Bar
7 Front Squats (135/95)
7 Bar-Facing Burpees
7 Push Jerks (135/95)
7 Strict Chest to Bar Pull-ups

Track: Compete

Sneaky Sevens

7 Rounds For Time:

7 Box Jump Overs (30"/24")
7 Power Cleans (135/95)
7 Toes to Bar
7 Front Squats (135/95)
7 Bar-Facing Burpees
7 Push Jerks (135/95)
7 Chest to Bar Pull-ups

Thursday 21.12.09

Track: Sweat

Meteorite

AMRAP 20:

4 Rounds:
400 Meter Run
21 Kettlebell Swings (35/25)

Track: Compete/Train

Meteorite

AMRAP 20:

4 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)

Friday 21.12.10

Track: Sweat

Diane

On a 15:00 Clock, athletes will complete "Diane"

21-15-9:
Deadlifts (155/105)
Double Dumbbell Push Press (35’s/25’s)

Recover for a few minutes, then…

Max Machine Calories

Track: Train

Diane

On a 15:00 Clock, athletes will complete "Diane"

21-15-9:
Deadlifts (225/155)
Double Dumbbell Push Press (50’s/35’s)

Recover for a few minutes, then…

Max Machine Calories

Track: Compete

Diane

On a 15:00 Clock, athletes will complete "Diane"

21-15-9:
Deadlifts (225/155)
Handstand Push-ups

Recover for a few minutes, then…

Max Machine Calories

Monday 21.11.29

Track: All

Power Snatch

Heavy Single

Build to a heavy power snatch

Track: Sweat

Scarface

For Time

2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

2 Rounds of:
8 Power Snatches (95/65)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (75/55)
8 Bar-Facing Burpees

Track: Compete/Train

Scarface

For Time

2 Rounds:
8 Power Snatches (155/105)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (135/95)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

Tuesday 21.11.30

Track: All

Front Squat

1 Rep Max

Establish a 1-Rep-Max Front Squat

Track: All

2K Erg Time Trial

For Time:

2,000 Meter Row

Wednesday 21.12.01

Track: Sweat

Change of Plans

AMRAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (35’s/25’s)

Track: Train

Change of Plans

AMRAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (50’s/35’s)

Track: Compete

Change of Plans

AMRAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (50’s/35’s)

Thursday 21.12.02

Track: All

Hands Team

Team of 2:

AMRAP 20:
200 Meter Run
40 Double Unders
2 Rope Climbs

Alternate Stations With Partner

*Score = Total Rounds + Reps

Workout Flow:
P1 200 Meter Run
P2 40 Double Unders
P1 2 Rope Climbs
[1 Round]

P2 200 Meter Run
P1 40 Double Unders
P2 2 Rope Climbs
[2 Rounds]

P1 200 Meter Run
…

Friday 21.12.03

Track: Sweat

Dead Inside

For Time:

55 Deadlifts (155/105)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Double Dumbbell Push Press (35’s/25’s)

Track: Train

Dead Inside

For Time:

55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Double Dumbbell Push Press (50’s/35’s)

Track: Compete

Dead Inside

For Time:

55 Deadlifts (225/155)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Kipping Handstand Push-ups

Monday 21.11.22

Track: Sweat

Good Grief

5 Rounds x AMRAP 3:

4 Devil’s Press (35’s/25’s)
6 Toes to Bar
24 Double Unders

Rest 1 Minute Between Rounds

Track: Compete/Train

Good Grief

5 Rounds x AMRAP 3:

4 Devil’s Press (50’s/35’s)
6 Toes to Bar
24 Double Unders

Rest 1 Minute Between Rounds

Tuesday 21.11.23

Track: All

Strict Press

4 sets of 10 Strict Press

*Score = Sum Total Load

1 set of 10+ Strict Press

*Score = Total Reps

Track: Sweat

Hide and Seek

27-21-15-9:

Box Jump Overs (24"/20")
Thrusters (75/55)

Track: Compete/Train

Hide and Seek

27-21-15-9:

Box Jump Overs (24"/20")
Thrusters (95/65)

Wednesday 21.11.24

Track: Sweat

Tosh.Row

Teams of 2

3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans

*Barbell: (115/85)
*35 minute time cap

Track: Compete/Train

Tosh.Row

Teams of 2

3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans

*Barbell: (155/105)
*35 minute time cap

Workout Flow:
P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)
…

P1 500 Meter Row + 5 Power Cleans (P2 Rests)
P2 500 Meter Row + 5 Power Cleans (P1 Rests)
…

P1 750 Meter Row + 7 Power Cleans (P2 Rests)
P2 750 Meter Row + 7 Power Cleans (P1 Rests)
…

P1 250 Meter Row + 3 Power Cleans (P2 Rests)
P2 250 Meter Row + 3 Power Cleans (P1 Rests)
…

Thursday 21.11.25

Happy Thanksgiving!

Friday 21.11.26

Track: All

Deadlift

5 sets on the 1:30

5 Deadlifts

*Building in weight across sets

Track: Sweat

Conditioning

5 Rounds For Time:

100 Meter Farmers Carry (35’s/25’s)
30 AbMat Sit-ups
10 Deadlifts (175/125)

Track: Compete/Train

Conditioning

5 Rounds For Time:

100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
10 Deadlifts (225/155)

Monday 21.11.15

Track: All

Strength

Front Squat

Front Squat 1×3 at 70% 1RM
Front Squat 1×3 at 80% 1RM
Front Squat 1×3+ at 90% 1RM
*Score= Reps of Last set

Track: Compete/Train

Metcon

I Got Options

[On the 0:00]

9-6-3:
Power Snatches (135/95)
Burpee Box Jump Overs (30"/24")

[8 Minute Time Cap]

[On the 10:00]

12-9-6:
Power Snatches (95/65)
Box Jump Overs (24"/20")

[8 Minute Time Cap]

[On the 20:00]:

15-12-9:
Power Snatches (75/55)
Bar-Facing Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 3 Rounds

Track: Sweat

Metcon

I Got Options

[On the 0:00]

9-6-3:
Power Snatches (95/65)
Burpee Box Jump Overs (24"/20”)

[8 Minute Time Cap]

[On the 10:00]

12-9-6:
Power Snatches (75/55)
Box Jump Overs (24"/20")

[8 Minute Time Cap]

[Kilos = 34/25]

[On the 20:00]:

15-12-9:
Power Snatches (65/45)
Bar-Facing Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 3 Rounds

Tuesday 21.11.16

Track: Compete/Train

Turn and Burn

3 Rounds:

15 Double Dumbbell Squats
15 Handstand Push-Ups

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead

Dumbbells: (50’s/35’s)

Track: Sweat

Turn and Burn

3 Rounds:

15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead

Dumbbells: (35’s/20’s)

Wednesday 21.11.17

Track: Compete/Train

Hold On

6 Rounds on the 4:00

1000 Meter Bike
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
Remaining time…
Rounds 1-2 Max Plank Hold
Rounds 3-4 Max Hollow Body Hold
Rounds 5-6 Max Seated L Sit Hold

Track: Sweat

Hold On

6 Rounds on the 4:00

1000 Meter Bike
10 Strict Press (45/35)
20 Front Rack Reverse Lunges (45/35)
Remaining time…
Rounds 1-2 Max Plank Hold
Rounds 3-4 Max Hollow Body Hold
Rounds 5-6 Max Seated L Sit Hold

Thursday 21.11.18

Track: All

Strength

Deadlift

1×3 at 70% 1RM
1×3 at 80% 1RM
1×3+ at 90% 1RM

Track: Compete/Train

Ring Pop

AMRAP 13:

3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches (50/35)
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches (50/35)
…

Track: Sweat

Ring Pop

AMRAP 13:

3 Strict Ring Dips
30 Double Unders
3 Dumbbell Snatches (35/20)
3 Strict Ring Dips
30 Double Unders
6 Dumbbell Snatches (35/20)
3 Strict Ring Dips
30 Double Unders
9 Dumbbell Snatches (35/20)
…

Friday 21.11.19

Track: Compete

Skills That Kills

5 Rounds:

1 Minute Handstand Walk
Rest 30 Seconds
1 Minute Alternating Pistols
Rest 30 Seconds

*Score = Sum Total Reps
*Handstand Walk 1 Rep = 5 ft

Track: Train/Sweat

Skills That Kills

5 Rounds:

1 Minute Wall Walks
Rest 30 Seconds
1 Minute Alternating Jumping Lunges
Rest 30 Seconds

*Score = Sum Total Reps

Track: All

Let’s Stay Together

AMRAP 12: [Teams of 2]

200 Meter Partner Med Ball Run (20/14)
Partners Run Together. Each Partner holds their own Med Ball.
15 Synchro Burpees

Monday 21.11.08

Strength

Track: All

Front Squat

3 Rounds on the 2:00

5 Front Squats

Conditioning

Track: Compete/Train

All Ball

42-30-18:

Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 30-24-12

Track: Sweat

All Ball

42-30-18:

Wall Balls (14/10)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 30-24-12

Tuesday 21.11.09

Track: All

A Little Sumthin

On the 2:00 x 10 Rounds:

15 Box Jumps (24"/20")
10 Toes to Bar
1 Snatch

*Athletes can Build in Weight or Stay at A Heavy Across All Rounds

Wednesday 21.11.10

Track: All

Fluffy part 1

AMRAP 8:

Bike Calories

Rest 2 Minutes

Fluffy part 2

AMRAP 8

1 Rope Climb (15′)
10 Double Unders
1 Rope Climb (15′)
20 Double Unders
1 Rope Climb (15′)
30 Double Unders
…
Add 10 Double Unders Every Round

Rest 2 Minutes

Fluffy part 3

8 minute window

Establish 5RM Deadlift

Thursday 21.11.11

Track: Compete/Train

Manion

Team of 2

7 Rounds For Time:

400 Meter Run (teams run together)
29 Back Squats (partition however) (135/95)

Track: Sweat

Manion

Team of 2

7 Rounds For Time:

400 Meter Run (teams run together)
29 Back Squats (partition however) (95/65)

Friday 21.11.12

Strength

Track: Compete

Max Unbroken Strict Handstand Push-ups

On the 1:30 for 5 Rounds

Max Unbroken Strict Handstand Push Ups

Track: Train

Max Unbroken Double Dumbbell Strict Press

On the 1:30 for 5 Rounds

Max Unbroken Double Dumbbell Strict Press (50/35)

Track: Sweat

Max Unbroken Double Dumbbell Strict Press

On the 1:30 for 5 Rounds

Max Unbroken Double Dumbbell Strict Press (35/25)

Conditioning

Track: Compete/Train

Dance with the Devil

15-12-9-6:

Devil’s Press (50’s/35’s)
Calorie Row
*Women Row Same Calories

Directly Into…

6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
*Women Row Same Calories

Track: Sweat

Dance with the Devil

15-12-9-6:

Devil’s Press (35’s/25’s)
Calorie Row
*Women Row Same Calories

Monday 21.11.01

Track: All

Wendler Week 3

Front Squat

1×5 at 75% 1RM
1×3 at 85% 1RM
1×1+ at 95% 1RM
*15 minute cap

Track: Compete/Train

Just the Two of Us

AMRAP 10:

9 Thrusters (75/55)
35 Double Unders

Track: Sweat

Just the Two of Us

AMRAP 10:

9 Thrusters (65/45)
35 Double Unders

Tuesday 21.11.02

Track: Compete/Train

May I Have Another

On the 3:00 x 7 Rounds:

200 Meter plate (45/35)
12 Toes to Bar
9 Deadlifts (185/135)

Track: Sweat

May I Have Another

On the 3:00 x 7 Rounds:

200 Meter wall ball Run (20/14)
12 Toes to Bar
9 Deadlifts (135/95)

Wednesday 21.11.03

Track: Compete

Half Hour Power Shower

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]
5 Ring Muscle-ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24"/20")

Track: Train

Half Hour Power Shower

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]
5 Strict Burpee Pull Ups
10 Hang Power Snatches (95/65)
15 Box Jump Overs (24"/20")

Track: Sweat

Half Hour Power Shower

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]
5 Burpee Pull-Ups
10 Hang Power Snatches (75/55)
15 Box Jump Overs (24"/20")

Thursday 21.11.04

Track: All

Wendler Week 3

Deadlift

1×5 at 75% 1RM
1×3 at 85% 1RM
1×1+ at 95% 1RM

Track: Compete/Train

Armageddon

AMRAP 10:

15 Strict Press (95/65)
15/12 Calorie Row

Track: Sweat

Armageddon

AMRAP 10:

15 Strict Press (65/45)
15/12 Calorie Row

Friday 21.11.05

Track: All

Unbroken Strict Ring Dips

EMOM8:

Unbroken Strict Ring Dips

Track: Compete/Train

Great Balls of Fire

AMRAP 15:

Calorie Bike

On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)

Track: Sweat

Great Balls of Fire

AMRAP 15:

Calorie Bike

On the Minute [Starting at 0:00]:
10 Wall Balls (14/10)

Monday 21.10.25

Strength

Wendler Front Squat Week 2

Front Squat

1×3 at 70% 1RM
1×3 at 80% 1RM
1×3+ at 90% 1RM

Rest as needed between sets.
*15 minute time cap

Metcon

Rx/Scaled

AMRAP 10 minutes

10 Toes-to-bars
Handstand Walk, 20 ft

*Scaled: Knees-to-elbow; 30 seconds of Handstand walking practice OR 30 Handstand hold (with/without wall)

Cardio Freaks

3 rounds for time of:
25 Dumbbell Push Jerks, 50/35 lbs
50 Double Unders
25 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Double Unders

Tuesday 21.10.26

Metcon

Rx/Scaled/Masters

21-15-9 reps, for time of:

Power Clean, 95/65 lbs
Bar Facing Burpee

Rx: Rest 5 mins, then…

15-12-9 reps, for time of:

Power Clean, 155/105 lbs
Bar Facing Burpee

Super Fitness Robot time:
5:45 or less for the 21-15-9
4:45 or less for the 15-12-9

More Likely time:
9:30 for the 21-15-9
8:00 for the 15-12-9
(consider scaling if this seems unrealistic)

Wednesday 21.10.27

Metcon

Rx/Scaled/Masters

3 rounds for time of:

Run, 800 m
30 Wall Balls, 20/14 lbs
15 Ring Dips

Thursday 21.10.28

Strength

Wendler Deadlift: Week 2

Deadlift

1×3 at 70% 1RM
1×3 at 80% 1RM
1×3+ at 90% 1RM

Rest as needed between sets.
*15 minute time cap

Bench Press

3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
*10 minute time cap

Beach Work

3 rounds for quality of:

8 Alternating Dumbbell Bicep Curls
8 Dumbbell Lateral Shoulder Raises
8 Dumbbell Shrugs

* each side.
For quality

Cardio Freaks

AMRAP 20 minutes

20 Row Calories
15 Dips
10 Dumbbell Turkish Get-ups, 50/35 lbs

Friday 21.10.28

Metcon

Rx

5 rounds for time of:

6 Strict Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Dumbbell Walking Lunges, 70/50 lbs

Scaled

5 rounds for time of:

6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Dumbbell Walking Lunges, 35/25 lbs

Masters

Complete as many rounds as possible in 15 mins of:

Farmer Carry, 50/35 lbs, 200 m
10 AbMat Sit-ups
Row, 200 m

Monday 21.10.18

Strength

Front Squat

5 @ 65%
5 @ 75%
5 @ 85%

10 minute time cap; Rest as needed between sets.
*If you do not have a 1RM use this time to find it!
*Keep the bar close, Breath and Brace!
*Do not take the first set for granted!

Metcon

Rx

Isabel

For time:
30 Snatches, 135/95 lbs

Power snatches! The goal is cycling the barbell in big sets. If you can not cycle 5 or more reps at the Rx weight please scale and work on barbell cycling. We tested this for speed a little over a month ago, so shift the focus to cycling for this go!

Super Fitness Robot time:
3:00 or less

More Likely time:
8:00 or less
(consider scaling if this seems unrealistic)

*Remove ego, embrace scaling. Be smart. Be safe.

Scaled

Light Grace

For time:
30 Clean & Jerks, 95/65 lbs

Masters

Intervals

For 3 cycles:
In 5 mins do:
Dumbbell Farmers Carry, 25/15 lbs, 200 m
then in the remaining time, AMRAP of:
10 Dumbbell Deficit Push-ups
10 Dumbbell Squats, 25/15 lbs

Rest 2 mins between each cycle.
*For each cycle begin with the buy-in and restart the AMRAP.

Tuesday 21.10.19

Metcon

Rx

3 rounds for time of:

Run, 400 m
30 Box Jumps, 24/20 in
20 Russian Kettlebell Swings, 70/53 lbs

Super Fitness Robot time:
13:00 or less

More Likely time:
21:00
(consider scaling if this seems unrealistic)

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Echo Bike or Assault Bike, 500 m on the Concept 2 Rower or the Concept 2 Ski Erg.

Remove ego, embrace scaling. Be smart.

Scaled/Masters

3 rounds for time of:

Run, 400 m
30 Box Jumps*, 20/12 in
20 Russian Kettlebell Swings, 53/35 lbs

*Box Jumps or Box Step-ups

Wednesday 21.10.20

Gymnastic Skills

Bar Muscle-up Practice (10 minutes)

For quality:

Bar Muscle-up Practice, 10 mins

Practice and prep for the workout.

Metcon

Rx

6 rounds for time of:

15 Dumbbell Power Snatches, 50/35 lbs
10 Hand Release Push-ups
5 Bar Muscle-ups

Alternating DB snatches. Start each round with the opposite hand you stopped the previous round.

Foot on the gas pedal. Aim for 2-2.5 minute or less rounds.

Scaled/Masters

6 rounds for time of:

15 Dumbbell Power Cleans
10 Hand Release Push-ups
5 Pull-ups

*Scaled: goal is Chest-to-bar pull-ups
*Masters: goal is regular pull-ups

Thursday 21.10.21

Strength

Wendler Deadlift: Week 1

Deadlift 1×5 at 65% 1RM
Deadlift 1×5 at 75% 1RM
Deadlift 1×5+ at 85% 1RM

10 minute time cap; Rest as needed between sets.
*If you do not have a 1RM use this time to find it!
*Keep the bar close, Breath and Brace!
*Do not take the first set for granted!

Mecton

Rx/Scaled/Masters

10 rounds for time of:

1 Deadlift
5 Strict Pull-ups*
10 Push-ups
15 Air Squats

70-80% of 1RM
Rx+, use weight vest
*Can use a band if you need

The challenge for this work out is quality reps. The goal is picture perfect reps from start to finish. Speed is great but not really the goal today.

Friday 21.10.22

Metcon

Rx/Scaled

10 rounds for time of:

3 Ring Muscle-ups
2 Box Jumps, 30/24 in
1 Power Clean, 225/155 lbs*

*or 80-90% of 1RM

Coaches will have scaling options.

The goal is to challenge yourself today. The reps each round are low; push yourself.

Masters

Every 1 min for 24 mins, alternating between:

max rep Shoulder Press, 50% 1RM, 40 secs
max rep Sit-ups, 40 secs
max rep Bike Calories, 40 secs
Rest 1 min