21.10.18 – 21.10.22

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

21.10.11 – 21.10.15

Monday 21.10.11

Metcon

Rx

J.T.

21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Super Fitness Robot time:
9:00 or less

More Likely time:
16:30 or less
(consider scaling if this seems unrealistic)

Scaled/Masters

21-15-9 reps, for time of:
Shoulder Press, 60% 1RM
Bar Dip
Push-up

Bar Dips or Bench Dips
Push-ups or Knee Push-ups

Tuesday 21.10.12

Strength

Clean & Jerk

1 Rep Max

Front Squat

1 Rep Max

Metcon

RX

5 rounds for time of:

50 Double Unders
15 Push Press, 75/55 lbs
10 Knees-to-elbows

Masters

5 rounds for time of:

20/15 Assault Bike Calories
20 Alternating Lunges
10 Push Press, 95/65 lbs

Wednesday 21.10.13

Metcon

Rx

The 40’s

40 Double Unders
40 Thrusters, 95/65 lbs
40 Double Unders
40 Pull-ups
40 Double Unders
40 Bar Facing Burpees
40 Double Unders

Super Fitness Robot time:
8:00 or less

More Likely time:
14:00
(consider scaling if this seems unrealistic)

Scaled/Masters

For time:

40 Single Unders
40 Thrusters, 65/45 lbs
40 Single Unders
40 Pull-ups*
40 Single Unders
40 Burpees
40 Single Unders

*Pull-ups or Ring Rows

Thursday 21.10.14

Metcon

Bro Down (part 1)

Every 1 min for 10 mins, alternating between:
15/12 Row Calories
Dumbbell Bench Press, 50/35 lbs

*Fast pace on cardio
*Max reps for movement
*If large class partner up and alternate.

Form and strength over speed!

Bro Down (part 2)

Every 1 min for 10 mins, alternating between:
15/12 Assault Bikes
3 Way Shoulder Raise, 20/10 lbs

*Fast pace on cardio
*Max reps for movement
*If large class partner up and alternate.

Form and strength over speed!
GOOD POSTURE!

Bro Down (part 3)

Every 1 min for 10 mins, alternating between:
15/12 Ski Erg Calories
Barbell Bicep Curl, 45/35 lbs

*Empty Barbell or heavier.
*Fast pace on cardio
*Max reps for movement
*If large class partner up and alternate.

Form and strength over speed!

Friday 21.10.15

Strength

Snatch Pull

Snatch Pull 3×5 at 60% 1RM

Snatch

1 Rep Max

Conditioning Benchmark

Rx

Core Test

50 V-ups for time

Cardio/Masters (part 1)

Metcon

4 rounds for distance of:
Row, 50 secs / rest 10 secs
Row, 40 secs / rest 20 secs
Row, 30 secs / rest 30 secs
Row, 20 secs / rest 40 secs
Row, 10 secs / rest 50 secs

Cardio/Masters (part 2)

Strength

Back Squat

5-5-5-5-5

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

21.10.04 – 21.10.08

Monday 21.10.04

Metcon

Linchpin Test 6

4 rounds for time of:
21 Wall Balls, 20/14 lbs
18 Pull-ups
15 Kettlebell Swings, 53/35 lbs
12 Handstand Push-ups

Rx+

4 rounds for time of:
10 Dumbbell Thrusters, 50/35 lbs
18 Pull-ups
15 Dumbbell Swings, 50/35 lbs
12 Handstand Push-ups

Tuesday 21.10.05

Weightlifting

Power Clean from Blocks (15 minutes)

5×2 at 75% 1RM
*Blocks Above The Knee

Push Jerk + Split Jerk (10 minutes)

1-1-1-1-1
*Rest as needed between sets.
*Emphasize form over load.

Jerk Dip Hold

3×5 at 100% 1RM
*Rest as needed between sets
Jerk dip hold video

Wednesday 21.10.06

Metcon

Rx

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Box Jump, 24/20 in
Toes-to-bar

Super Fitness Robot time:
6:00 or less

More Likely time:
10:00
(consider scaling if this seems unrealistic)

Scaled/Masters

21-15-9 reps, for time of:
Deadlift, 135/95 lbs
Box Jump
Hanging Knee Raise

Thursday 21.10.07

Conditioning Benchmark

Rx: Nasty Girls

3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135/95 lbs

Super Fitness Robot time:
Men- 8:08 or less (btwb data)
Women- 9:27 or less (btwb data)

More Likely time:
Men- 11:36 (btwb data)
Women- 12:50 (btwb data)
(consider scaling if this seems unrealistic)

Scaled/Masters

3 rounds for time of:
50 Air Squats
7 Low Ring Muscle-ups*
10 Hang Power Cleans, 95/65 lbs

*Low Ring Muscle-ups, Chest-to-bar Pull-ups, Pull-ups, or Ring Rows

Friday 21.10.08

Weightlifting

Snatch Complex (10 minutes)

Complete 4 complexes
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch
*Rest 2 minutes between complexes

Snatch Balance (10 minutes)

1-1-1-1-1
*Rest as needed between reps

Overhead Squat

5×5 at 80% 1RM
*Rest as needed between sets

Masters Chipper

For time:

55 Dumbbell Deadlifts, 50/35 lbs
21 Tuck Jumps
21 Toes-to-bars
35 Dumbbell Deadlifts, 50/35 lbs
15 Tuck Jumps*
15 Toes-to-bars
25 Dumbbell Deadlifts, 50/35 lbs
9 Tuck Jumps
9 Toes-to-bars

*Tuck Jumps or Box Jumps, 24/20 in

21.09.27 – 21.10.01

Monday 21.09.27

Conditioning Benchmark

Linchpin Test 5

For time:
20 Back Squats, 225/155 lbs
Run, 2 mi
20 Back Squats, 225/155 lbs

From the rack!
*RX+, 70%

Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, 2000 m on the Concept 2 Rower or Concept 2 Ski Erg.

Scaled

For time:
15 Back Squats, 135/95 lbs
Run, 1.5 mi
15 Back Squats, 135/95 lbs

Tuesday 21.09.28

Weightlifting

A. Hang Power Clean & Push Press

3-3-3-3
*15 minutes to work up to heavy triple

*Hang position today is mid thigh to hip crease
*Use the heaviest weight you can for each set.
*Rest as needed between sets.

B. Halting Clean Pull

5×3 at 80%
*15 minutes

*Pause below the knee- FULL stop, continue rep.
*Not touch and go
*Rest as needed between sets.

C. Jek Balance

5-5-5
*This is intentionally tough. Focus on getting under the bar and stepping out into a balanced receiving position.

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

Cardio/Masters

AMRAP 20 minutes

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

*Complete during part B and C

Wednesday 21.09.29

Two-part Metcon

6-9-12-9-6 reps, for time of:

Lateral Burpee Over Bar
Front Squat, 185/135 lbs
Chest-to-bar Pull-up

*Front Squats, 185/135 lbs or 60-65% 1RM

Rest 5, then…

AMReps 12 minutes

2 Bar Muscle-ups
2 Deadlifts, 185/125 lbs
2 Bar Facing Burpees
4 Bar Muscle-ups
4 Deadlifts, 185/125 lbs
4 Bar Facing Burpees
6 Bar Muscle-ups
6 Deadlifts, 185/125 lbs
6 Bar Facing Burpees

Continue adding 2 reps each round to each movement until time expires.

RX+, push DL to 70%

Scaled/Masters

6-9-12-9-6 reps, for time of:

Burpee
Front Squat, 135/95 lbs
Pull-up

*Front Squats, 135/95 lbs or 60-65% 1RM

Rest 5 minutes, then…

AMReps 12 minutes

2 Ring Dips
2 Deadlifts, 135/95 lbs
4 Ring Dips
4 Deadlifts, 135/95 lbs
6 Ring Dips
6 Deadlifts, 135/95 lbs

Continue adding 2 reps each round to each movement until time expires.

Thursday 21.09.30

Metcon

21-15-9 reps, for time of:

Devil Press, 50/35 lbs
Toes-to-bar

*RX+, 70/50 lbs Devils Press
*Short and fast is the goal. Push the PACE!

Scaled

21-15-9 reps, for time of:

Devil Press, 35/25 lbs
Knees-to-elbow

Masters

21-15-9 reps, for time of:

Devil Press, 25/15 lbs
Hanging Knee Raise

*Hanging Knee Raises, V-ups, or Sit-ups

Friday 21.10.01

Weightlifting

Pausing Snatch

Snatch With 3 Sec Pause Above Knee
8×1 at 75% 1RM
*Rest as needed between sets.

Snatch High Pull (From Blocks)

5×3 at 90% 1RM
*Rest as needed between sets.

Metcon

Tabata Assault Bike

The Tabata interval is 30 secs of work followed by 1 min of rest for 4 intervals.
*Tabata score is the total distance performed in all of the intervals.

*Work intervals are an all out sprint!
*Alternate if there’s a big class.

Cardio/Masters

Jump and Tuck

For time:
50 Single Unders
25 Sit-ups
40 Single Unders
20 Sit-ups
30 Single Unders
15 Sit-ups
20 Single Unders
10 Sit-ups
10 Single Unders
5 Sit-ups

21.09.20 – 21.09.24

Monday 21.09.20

Muscle-up Monday

Rx

For time:
5 Ring Muscle-ups
— then —
3 rounds of:
40 Double Unders
15 Handstand Push-ups
1 Legless Rope Climb
— then —
5 Ring Muscle-ups

*15 Minute Cap

Scaled/Masters

For time:
10 Strict Pull-ups
— then —
3 rounds of:
40/80 Jump Ropes
15 Handstand Push-ups
1 Rope Climb
— then —
10 Strict Pull-ups

*40 DU or 80 singles

Tuesday 21.09.21

Strength

Front Squat

3 Rep Max
*15 minute cap
*Work up to a heavy triple. These reps should mimic the front squat position for receiving the clean!

Clean Pull w/ 2 sec pause at full extension

3×5 at 70% 1RM
*10 minute cap
*Rest as needed between sets.
*These will be tough. DO NOT RUSH

Split Jerk

E2MOM

5 Split Jerks with 3 sec pause in dip, pick load
**Goal is to hit 75% of clean 1RM

Cardio Option

4 Rounds for time

15/12 Assault Bike Calories
30/24 Row Calories
15/12 Assault Bike Calories

Wednesday 21.09.22

Metcon

RX

5 Rounds for time

5 rounds for time of:
25/20 Bike Calories
5 Split Jerks*, 185/135 lbs

*Split Jerks, 185/135 lbs or 70% 1RM

Scaled

5 Rounds for time

5 rounds for time of:
25/20 Bike Calories
5 Push Press, 135/95 lbs

Calorie Conversions:
Assault Bike 1x
Concept 2 Rower 1x
Concept 2 Ski Erg 1x

Thursday 21.09.23

Gymnastics Skills and Drills

AMReps 10 minutes

Pick your weakness and PRACTICE

Metcon

Rx

3 Rounds for time

22 Dumbbell Snatches, 70/50 lbs
33 Wall Balls, 20/14 lbs, 10/9 ft

Scaled/Masters

3 Rounds for time

22 Dumbbell Power Cleans
33 Wall Balls

Friday 21.09.24

Olympic Weightlifting

Snatch Complex

1 Snatch Grip Deadlift + 1 Snatch High Pull + 1 Power Snatch
1-1-1-1-1
*15 minute cap
*Use the heaviest weight you can for each set.

Behind the Neck Strict Press

5-5-5
*10 minute cap
*Use the heaviest weight you can for each set.

Overhead Squat

10 Rep Max

21.09.13 – 21.09.17

Monday 21.09.13

Gymnastics Skills

EMOM x 5 minutes

3 Reps
*Any style muscle-up or pull-up

Conditioning

Rx

For time:
50/35 Row Calories
50 Kettlebell Swings, 53/35 lbs
40/30 Row Calories
40 Kettlebell Swings, 53/35 lbs
30/20 Row Calories
30 Kettlebell Swings, 53/35 lbs
20/15 Row Calories
20 Kettlebell Swings, 53/35 lbs
10/7 Row Calories
10 Kettlebell Swings, 53/35 lbs

Super Fitness Robot time:
19:30 or less

More Likely time:
31:00 or less
(consider scaling if this seems unrealistic)

Calorie Conversions:
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Scaled and Masters

For time:
30/20 Row Calories
30 Russian Kettlebell Swings, 35/25 lbs
25/20 Row Calories
25 Russian Kettlebell Swings, 35/25 lbs
20/15 Row Calories
20 Russian Kettlebell Swings, 35/25 lbs
15/10 Row Calories
15 Russian Kettlebell Swings, 35/25 lbs
10/7 Row Calories
10 Russian Kettlebell Swings, 35/25 lbs

Tuesday 21.09.14

Olympic Weightlifting

Clean from blocks (top of knee)

5×3 at 65%

Clean Lift-off (with 3 sec pause)

1×5 at 100% 1RM
1×5 at 110% 1RM
1×5 at 120% 1RM

*Rest as needed between sets.

Stop BELOW the knee.
Maintain Body control,
Lift with your legs not your back.

Cardio Option

AMRAP 15 minutes

15 Toes-to-bar
35 Burpees
50 Wall Balls, 20/14 lbs, 10/9 ft

*Cardio option replaces clean lift-offs

Wednesday 21.09.15

Conditioning

Rx

For time:
Run, 400 m
Fran, 95/65 lbs
Run, 400 m
Fran, 95/65 lbs
Run, 400 m

Should be BIG sets on thrusters. If 2-3 sets or less for ALL sets seems unrealistic consider scaling

Fran
21-15-9 reps of:
Thruster
Pull-up

Scaled

Linchpin Test 1

For time:
Run, 400 m
Fran, 75/55 lbs
Run, 400 m
Fran, 75/55 lbs
Run, 400 m

Masters

For time:
Run, 200 m
Fran, 35/25 lbs
Run, 200 m
Fran, 35/25 lbs
Run, 200 m

*Use DB for thrusters

Thursday 21.09.16

Conditioning

Monster Mash

Part A (20 minute cap)

2 rounds for time of:
Row, 500 m
Run, 400 m
30/20 Bike Calories

Part B (10 minute cap)

12-10-8 reps, for time of:
Dumbbell Facing Burpee
L Arm Dumbbell Overhead Squat, 50/35 lbs
R Arm Dumbbell Overhead Squat, 50/35 lbs

*Reps are split between L and R arm (6, 6, then 5,5)

Masters Mash (20 minute cap)

2 rounds for time of:
Row, 500 m
Run, 400 m
30/20 Bike Calories

Friday 21.09.17

Olympic Weightlifting

Tall Snatch

5×3
*Use the heaviest weight you can for each set.

Rest as needed between sets.

*Fast under the bar.
**Find balance with bar overhead *

Snatch Balance

5×3 at 70%
*Aim to catch this 4-8 inches into an over head squat

Snatch Lift-off

1×5 at 100% 1RM
1×5 at 110% 1RM
1×5 at 115% 1RM

Rest as needed between sets.

Stop BELOW the knee.
Maintain Body control,
Lift with your legs not your back.

Masters/Cardio Partner WOD

In teams of two…

90 Power Cleans, 135/95 lbs
120 Ring Dips
150 Hanging Knee Raises

*reps can be done however, does NOT have to be a chipper

Power Cleans, dealers choice
Ring Dips, Bar Dips, Box Dips, or Bench Dips
Hanging Knee Raises, V-ups, or Sit-ups

21.09.06 – 21.09.10

Monday 21.09.06

Strength Benchmark

Shoulder Press

3 Rep Max

Running Benchmark

Rx

5k Time Trial

Scaled

1.5 mile Time Trial

Tuesday 21.09.07

Olympic Weightlifting Benchmark

Clean

1 Rep Max

Choose one of the following

Squat

Front Squat

7 x 1 for load

Metcon

AMRAP 15 minutes
10 Front Squats, 115/75 lbs
10 Box Jumps, 30/24 in
10 Pistols

Wednesday 21.09.08

Gymnastics Skills

Muscle-up

On the minute x 10 minutes
2 Muscle-ups or equivalent drills
This is practice/prep time. Use it for turn-over drills, low ring muscle-ups, muscle ups, or anything in between.

Metcon

Rx

4 intervals, each interval for time, of:
7 Ring Muscle-ups
7 Push Jerks, 65% 1RM
20/15 Bike Calories

Rest 1:1 up to 1:2 (work:rest) between each interval.

Super Fitness Robot time:
1:37 or less per interval

More Likely time:
2:45 or less per interval
(consider scaling if this seems unrealistic)

Calorie Conversions:
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.

Scaled

4 intervals, each interval for time, of:
7 Low Ring Muscle-ups
7 Push Press, 65% 1RM
20/15 Bike Calories

Rest 1:1 up to 1:2 (work:rest) between each interval.

*Low Ring Muscle-ups, Chest-to-bar Pull-ups, Pull-ups, or Ring Rows

Thursday 21.09.09

Olympic Weightlifting Benchmark

Snatch

1 Rep Max (10 minutes)

Strength Benchmark

Overhead Squat

3 Rep Max (10 minutes)

Conditioning

Row Sprints

4 x 300m for time
*Rest 1 minute between efforts

Friday 21.09.10

Metcon

Rx

McGhee

AMRAP 30 minutes
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Scaled

AMRAP 30 minutes
5 Deadlifts, 185/135 lbs
13 Push-ups
9 Box Jumps, 20/12 in

*Push-ups or Knee Push-ups
*Box Jumps or Box Step-ups

21.08.30 – 21.09.03

Monday 21.08.30

5/3/1 Retest

Deadlift

1 Rep Max

Metcon

Rx

10-8-6-4-2 reps, for time of:
Clean & Jerk, pick load
Bar Muscle-up

Clean & Jerks- 60-70% 1RM

Super Fitness Robot time:
9:00 or less

More Likely time:
15:00
(consider scaling if this seems unrealistic)

Scaled

10-8-6-4-2 reps, for time of:
Clean & Jerk, pick load
Low Ring Muscle-up

Tuesday 21.08.31

Metcon

Rx

For time:
Row, 1500 m
15 Back Squats, 1x bodyweight
50 GHD Sit-ups
15 Back Squats, 1x bodyweight
Row, 1500 m

Super Fitness Robot time:
20:00 or less

More Likely time:
27:30
(consider scaling if this seems unrealistic)

***If you’ve never done 30+ GHD sit-ups in a workout, I would suggest not exceeding that # of GHD reps today!

Scaled

For time:
Row, 1000 m
15 Back Squats, 0.75x bodyweight
75 Sit-ups
15 Back Squats, 0.75x bodyweight
Row, 1000 m

Wednesday 21.09.01

Metcon

Rx

7 rounds for time of:
7 Burpee Box Jump Overs, 24/20 in
7 Thrusters, 95/65 lbs
7 Pull-ups

Super Fitness Robot time:
7:45 or less

More Likely time:
12:30
(consider scaling if this seems unrealistic)

Scaled

7 rounds for time of:
7 Bar Facing Burpees
7 Thrusters, 65/45 lbs
7 Pull-ups

*Bar Facing Burpees or Regular Burpees

Thursday 21.09.02

Weightlifing

Snatch

1×5 at 60% 1RM
1×3 at 70% 1RM
1×1 at 80% 1RM
1×5 at 70% 1RM
1×3 at 80% 1RM
1×1 at 90% 1RM

*Rest as needed between sets.

Metcon

Rx: Isabel

For time:
30 Snatches, 135/95 lbs

*Power Snatches

Super Fitness Robot time:
3:00 or less

More Likely time:
5:30 or less
(consider scaling if this seems unrealistic)

Scaled

For time:
30 Snatches, 95/65 lbs

*Power Snatches

Friday 21.09.03

5/3/1 Retest

Bench Press

1 Rep Max

Metcon

Rx

9-7-5 reps, for time of:
Front Squat, 225/165 lbs
Muscle-up
Run, 200 m

*1x200m run following each set of front squats + muscle-ups (3 total 200m runs)

Scaled and Masters

9-7-5 reps, for time of:
Front Squat, 135/95 lbs
Pull-up
Ring Dip
Run, 200 m

21.08.23 – 21.08.27

Monday 21.08.23

5/3/1 Deload

Deadlift

1×5 at 40% 1RM
1×5 at 50% 1RM
1×5 at 60% 1RM

Rest as needed between sets

Metcon (Rx)

AMRAP 15 mins
10 Pull-ups
10 Deadlifts, 315/205 lbs
20 Unbroken Double Unders

If you don’t do DUs unbroken, start over before moving on.

If that is too challenging, ideally you will practice 30sec of DU each round

Metcon (Masters/Scaled)

AMRAP 15 mins
10 Pull-ups
10 Deadlifts, 205/155 lbs
20 Double Unders

Subs for pull-ups

  • Banded
  • Negatives
  • Ring rows

Tuesday 21.08.24

Metcon (Rx)

Filthy Fifty

For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

*Kettlebell Swings, 53/35 lbs

Super Fitness Robot time:
Men- 22:40 or less
Women- 23:37 or less

More Likely time:
Men- 28:37 or less
Women- 29:17 or less
(consider scaling if this seems unrealistic)

Metcon (Scaled)

35 Rep Chipper

For time:
35 Box Jumps, 20/12 in
35 Jumping Pull-ups
35 Russian Kettlebell Swings, 53/35 lbs
35 Walking Lunges
35 Knees-to-elbows
35 Push Press, 45/35 lbs
35 Back Extensions
35 Wall Balls, 14/10 lbs
35 Burpees
35 Single Unders

Box Jumps or Box Step-ups
Knees-to-elbows, Hanging Knee Raises, or Sit-ups

Wednesday 21.08.25

Strength

Overhead Squat

1×5 at 60% 1RM
1×3 at 70% 1RM
1×1 at 80% 1RM
1×5 at 70% 1RM
1×3 at 80% 1RM
1×1 at 90% 1RM

Rest as needed between sets.

Metcon

For time:
9 Power Snatches, 60% 1RM
9/6 Row Calories
9 Power Snatches, 60% 1RM
9/6 Row Calories
9 Power Snatches, 60% 1RM
9/6 Row Calories
Rest 2 mins
9 Power Cleans, 50% 1RM
9/6 Row Calories
9 Power Cleans, 50% 1RM
9/6 Row Calories
9 Power Cleans, 50% 1RM
9/6 Row Calories

20min time cap

Thursday 21.08.26

Toes-to-bar and Push Jerk Ladder

1-2-3-4-5-6-7-8-9-10-11 reps, for time of:
Toes-to-bar
Push Jerk, 115/75 lbs

*Record time, then with remaining time move straight into part B

Clean & Jerk

10 minutes to establish today’s 1 Rep Max

*When you are done with the ladder, you have 10min from that time to establish a 1RM Clean and Jerk

Friday 21.08.27

5/3/1 Deload

Bench Press

1×5 at 40% 1RM
1×5 at 50% 1RM
1×5 at 60% 1RM

Rest as needed between sets.

Metcon

Max Effort Intervals

5 rounds, 1 min per station, for max reps of:
Dumbbell Thruster, 50/35 lbs
Ski Erg Calorie
Handstand Walk, 5 m
Rest 1 min

*Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
**You may need to start out of order if your class is busy
***For the Handstand walks, every 5m increment equals 1 rep

21.08.16 – 21.08.20

Monday 21.08.16

Strength

5/3/1 Week 3

Deadlift

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

Rest as needed between sets.

1+ reps for last set.

20min to complete!

Metcon (Rx/Masters+)

CrossFit Games Open 19.1 – Rx’d
Complete as many rounds as possible in 15 mins of:
19 Wall Balls, 20/14 lbs, 10/9 ft
19 Row Calories

Metcon (Scaled)

Complete as many rounds as possible in 15 mins of:
19 Wall Balls, 14/10 lbs, 10/9 ft
19 Row Calories

Metcon (Masters 55+)

CrossFit Games Open 19.1 – Masters 55+
Complete as many rounds as possible in 15 mins of:
19 Wall Balls, 20/10 lbs, 9/9 ft
19 Row Calories

Tuesday 21.08.17

CrossFit

Metcon (Rx)

For time:
Run, 1000 m
20 Strict Handstand Push-ups
10 Rope Climbs, 15 ft
Run, 800 m
16 Strict Handstand Push-ups
8 Rope Climbs, 15 ft
Run, 600 m
12 Strict Handstand Push-ups
6 Rope Climbs, 15 ft
Run, 400 m
8 Strict Handstand Push-ups
4 Rope Climbs, 15 ft
Run, 200 m
4 Strict Handstand Push-ups
2 Rope Climbs, 15 ft

Super Fitness Robot time:
30:00 or less

More Likely time:
45:00
(consider scaling if this seems unrealistic)

Other Equipment Conversions:
Replace each 200 m of running with 600 m on the Echo Bike, Assault Echo Bike or Schwinn Airdyne, 250 m on the Concept 2 Rower, the Concept 2 Ski Erg, or 500 m on the Concept 2 Bike Erg.

Metcon (Scaled)

For time:
Run, 400 m
20 Shoulder Press, 50% 1RM
20 Chest-to-bar Pull-ups
Run, 400 m
16 Shoulder Press, 50% 1RM
16 Chest-to-bar Pull-ups
Run, 400 m
12 Shoulder Press, 50% 1RM
12 Chest-to-bar Pull-ups
Run, 400 m
8 Shoulder Press, 50% 1RM
8 Chest-to-bar Pull-ups
Run, 400 m
4 Shoulder Press, 50% 1RM
4 Chest-to-bar Pull-ups

Oly Club

Snatch

1×1 at 70% 1RM
1×1 at 75% 1RM
1×1 at 80% 1RM

Clean & Jerk

1×1 at 70% 1RM
1×1 at 75% 1RM
1×1 at 80% 1RM

Front Squat

1×1 at 90% 1RM

Wednesday 21.08.18

Strength & Skills

Clean Complex

EMOM x 10 minutes
1 Power Clean + 1 Squat Clean, pick load
*Build in weight

Metcon (Rx/Masters)

For time:
75 Pull-ups
75 Push-ups
75 Front Squats, 75/55 lbs
75 Hang Power Cleans, 75/55 lbs
75 Push Press, 75/55 lbs
75 GHD Sit-ups
75 Double Unders

Super Fitness Robot time:
21:00 or less

More Likely time:
33:00
(consider scaling if this seems unrealistic)

Metcon (Scaled)

For time:
75 Ring Rows
75 Push-ups
75 Front Squats, 45/35 lbs
75 Hang Power Cleans, 45/35 lbs
75 Push Press, 45/35 lbs
75 Sit-ups
75 Single Unders

Thursday 21.08.19

CrossFit

1 Squat Snatch, pick load

Every 1 min for 20 mins.

Class + Masters

***Make sure you warm up and get to 70% before the EMOM starts!

Min 1: 1 rep at 70% 1RM
Min 2: 1 rep at 70% 1RM
Min 3: 1 rep at 70% 1RM
Min 4: 1 rep at 70% 1RM
Min 5: 1 rep at 70% 1RM
Min 6: 1 rep at 70% 1RM +10 lbs
Min 7: 1 rep at 70% 1RM +10 lbs
Min 8: 1 rep at 70% 1RM +10 lbs
Min 9: 1 rep at 70% 1RM +10 lbs
Min 10: 1 rep at 70% 1RM +10 lbs
Min 11: 1 rep at 70% 1RM +15 lbs
Min 12: 1 rep at 70% 1RM +15 lbs
Min 13: 1 rep at 70% 1RM +15 lbs
Min 14: 1 rep at 70% 1RM +15 lbs
Min 15: 1 rep at 70% 1RM +15 lbs
Min 16: 1 rep at heavy single
Min 17: 1 rep at heavy single
Min 18: 1 rep at heavy single
Min 19: 1 rep at heavy single
Min 20: 1 rep at heavy single

Super Fitness Robot load:
Hitting a heavy single at 90% 1RM or higher

More Likely load:
Hitting a heavy single at 80% 1RM or higher
(consider scaling if this seems unrealistic)

Cardio Freaks

AMRAP 30 mins:
5 Squat Snatches, 95/65 lbs
10 Overhead Squats, 95/65 lbs
15 Ski Erg Calories
20 Row Calories
Run, 300 m

Hybrid Option!

In 30 mins do:
Snatch, pick load, 15 mins
then in the remaining time, AMRAP of:
5 Squat Snatches, 95/65 lbs
10 Overhead Squats, 95/65 lbs
15 Ski Erg Calories
20 Row Calories
Run, 300 m

Treat the buy-in as a 15min EMOM to build up to heavy single for the day.

If you’d rather build to a heavy touch and go double or triple, go for it 🙂

Oly Club

Snatch

1 rep max

Clean & Jerk

1 rep max

Front Squat

1 rep max

Friday 21.08.20

Strength

5/3/1 Week 3

Bench Press

1×5 at 75% 1RM
1×5 at 85% 1RM
1xME at 95% 1RM

1+ Reps for last set

Metcon (RX/Masters)

AMRAP 15 mins:
30 Double Unders
15 Air Squats
10 Toes-to-bars
5 Ring Dips

Super Fitness Robot rounds:
10 rounds or more

More Likely rounds:
6 rounds
(consider scaling if this seems unrealistic)

Metcon (Scaled)

AMRAP 15 mins:
30 Single Unders
15 Air Squats
10 Hanging Knee Raises
5 Bar Dips