3 Rounds for Time
10 Clean and Jerks 135/95
400m Run
10 Clean and Jerks 135/95
400m Run
10/18/2018
Strength
Back Squat
3 sets of 5
Conditioning
12 min AMRAP
15 KB Swings 53/35
30 Abmat Sit-Ups
45 Air Squats
Strength
Back Squat
3 sets of 5
Conditioning
12 min AMRAP
15 KB Swings 53/35
30 Abmat Sit-Ups
45 Air Squats
10/17/2018
5 Min AMRAP
Buy In: 35/25 Cal Assault Bike/Row
12 Deadlifts 185/135
12 Lateral Barbell Burpees
*Rest 5 minutes
5 Min AMRAP
Buy In: 25/20 Cal Assault Bike/Row
9 Deadlifts 225/155
9 Lateral Barbell Burpees
*Reat 5 minutes
5 Min AMRAP
Buy In: 15/10 Cal Assault Bike/Row
6 Deadlifts 275/185
6 Lateral Barbell Burpees
5 Min AMRAP
Buy In: 35/25 Cal Assault Bike/Row
12 Deadlifts 185/135
12 Lateral Barbell Burpees
*Rest 5 minutes
5 Min AMRAP
Buy In: 25/20 Cal Assault Bike/Row
9 Deadlifts 225/155
9 Lateral Barbell Burpees
*Reat 5 minutes
5 Min AMRAP
Buy In: 15/10 Cal Assault Bike/Row
6 Deadlifts 275/185
6 Lateral Barbell Burpees
10/15/2018
AMRAP 15 min
60 Double Unders
20/15 Cal Assault Bike/Row
10 Push Jerks 165/115
AMRAP 15 min
60 Double Unders
20/15 Cal Assault Bike/Row
10 Push Jerks 165/115
10/12/2018
Front Pause Squat
Build to a heavy single. 5 seconds down. 3 second pause in the bottom.
“Nine Yards”
AMRAP 12 Min
3 Thrusters 95/65
3 Toes to Bar
3 Cal Bike/Row
6 Thruster
6 Toes to Bar
6 Cal Bike/Row
9 Thrusters
9 Toes to Bar
9 Cal Bike/Row
*Go up by 3’s until time expires
Front Pause Squat
Build to a heavy single. 5 seconds down. 3 second pause in the bottom.
“Nine Yards”
AMRAP 12 Min
3 Thrusters 95/65
3 Toes to Bar
3 Cal Bike/Row
6 Thruster
6 Toes to Bar
6 Cal Bike/Row
9 Thrusters
9 Toes to Bar
9 Cal Bike/Row
*Go up by 3’s until time expires
10/11/2018
With a Partner
For Time
70/50 Cal Row
100 Sit Ups
60 DB Ground to Shoulder (DB in each hand) 50/35
100 Sit Ups
70/50 Cal Row
With a Partner
For Time
70/50 Cal Row
100 Sit Ups
60 DB Ground to Shoulder (DB in each hand) 50/35
100 Sit Ups
70/50 Cal Row
10/10/2018
Run Wild
3 Rounds for Time
600m Run
21 Hang Squat Snatches 75/55
Run Wild
3 Rounds for Time
600m Run
21 Hang Squat Snatches 75/55
10/9/2018
Power Clean
Build to a heavy touch and go 5 Rep
Part 1
AMRAP 3 min
9/6 Cal Bike
9 Power Cleans 115/85
Rest 3 min
Part 2
AMRAP 3 min
9/6 Cal Bike
7 Power Cleans 135/95
Rest 3 min
Part 3
AMRAP 3 min
9/6 Cal Bike
5 Power Cleans 155/105
Power Clean
Build to a heavy touch and go 5 Rep
Part 1
AMRAP 3 min
9/6 Cal Bike
9 Power Cleans 115/85
Rest 3 min
Part 2
AMRAP 3 min
9/6 Cal Bike
7 Power Cleans 135/95
Rest 3 min
Part 3
AMRAP 3 min
9/6 Cal Bike
5 Power Cleans 155/105
10/8/2018
Dirty Thirty
For Time:
30 Box Jumps 24/20
30 Chest to Bar
30 KB Swings 53/35
30 Front Squats 115/85
30 Toes to Bar
30 Push Press 115/85
30 Deadlifts 115/85
30 Wall Balls 20/14
30 Burpees
30 Double Unders
Dirty Thirty
For Time:
30 Box Jumps 24/20
30 Chest to Bar
30 KB Swings 53/35
30 Front Squats 115/85
30 Toes to Bar
30 Push Press 115/85
30 Deadlifts 115/85
30 Wall Balls 20/14
30 Burpees
30 Double Unders
10/5/2018
For Time
2k Row
150 Double Unders
10 Rounds of Cindy
*1 Round of Cindy equals:
5 Pull Ups
10 Push Ups
15 Air Squats
For Time
2k Row
150 Double Unders
10 Rounds of Cindy
*1 Round of Cindy equals:
5 Pull Ups
10 Push Ups
15 Air Squats
10/4/2018
Every 90 seconds x 7
7 DB Strict Press
7-6-5-4-3-2-1 Deadlifts
* Build to a heavy single Deadlift
then
1 Mile Run
Every 90 seconds x 7
7 DB Strict Press
7-6-5-4-3-2-1 Deadlifts
* Build to a heavy single Deadlift
then
1 Mile Run
10/3/2018
5 Rounds
1 minute Wallball 20/14
1 minute Dumbell Snatches 50/35
1 minute Cal Bike
1 minute Rest
5 Rounds
1 minute Wallball 20/14
1 minute Dumbell Snatches 50/35
1 minute Cal Bike
1 minute Rest
10/2/2018
For Time
800m Run
21 Power Cleans 155/105
400m plate run 45/35
21 Burpee Box Jump Overs 24/20
For Time
800m Run
21 Power Cleans 155/105
400m plate run 45/35
21 Burpee Box Jump Overs 24/20
10/1/2018
Overhead Squat
Build to a heavy single
Snatch Balance
Build to a heavy single
Snatch
Build to a heavy single
Overhead Squat
Build to a heavy single
Snatch Balance
Build to a heavy single
Snatch
Build to a heavy single
9/28/2018
Heartburn
For Time
1 mile run
then
10 Rds
Bergeron Beep Test
7 Thrusters 75/55
7 Pull Ups
7 Burpees
Heartburn
For Time
1 mile run
then
10 Rds
Bergeron Beep Test
7 Thrusters 75/55
7 Pull Ups
7 Burpees
9/27/2018
AMRAP 14
1 Power Snatch 135/95
2 OHS 135/95
3 Power Clean and Jerks 135/95
40 Double Unders
AMRAP 14
1 Power Snatch 135/95
2 OHS 135/95
3 Power Clean and Jerks 135/95
40 Double Unders
9/26/2018
Strength
Push Press
Build to a heavy set of 10
Metcon
AMRAP 12
2 Push Press 115/85
2 T2B
2 Box Jump Overs 24/20
4 Push Press
4 T2B
4 Box Jump Overs
...
Up by 2 Reps until time is finished
Strength
Push Press
Build to a heavy set of 10
Metcon
AMRAP 12
2 Push Press 115/85
2 T2B
2 Box Jump Overs 24/20
4 Push Press
4 T2B
4 Box Jump Overs
...
Up by 2 Reps until time is finished
9/25/2018
30-20-10
KB Swings 53/35
Cal Bike
Directly Into...
10-20-30
Deadlifts 135/95
Cal Row
Women complete 21-15-9 / 9-15-21 Cals on machines
30-20-10
KB Swings 53/35
Cal Bike
Directly Into...
10-20-30
Deadlifts 135/95
Cal Row
Women complete 21-15-9 / 9-15-21 Cals on machines
9/24/2018
Strength
5-5-5
Front Squat
Metcon
For Time
1,000m Run
40 Pull Ups
30 Front Squats 135/95
20 Bar Facing Burpees
Strength
5-5-5
Front Squat
Metcon
For Time
1,000m Run
40 Pull Ups
30 Front Squats 135/95
20 Bar Facing Burpees
9/21/2018
For Time
200m Run
21 Power Snatch 95/65
200m Run
21 Overhead Squat 95/65
200m Run
15 Power Snatch
200m Run
15 Overhead Squat
200m Run
9 Power Snatch
200m Run
9 Overhead Squat
For Time
200m Run
21 Power Snatch 95/65
200m Run
21 Overhead Squat 95/65
200m Run
15 Power Snatch
200m Run
15 Overhead Squat
200m Run
9 Power Snatch
200m Run
9 Overhead Squat
9/20/2018
AMRAP 18 Minutes
30/21 Cal Bike
30 Abmat Sit-ups
20 DB/KB Box Step Ups (20” Box for both Men and Women)
AMRAP 18 Minutes
30/21 Cal Bike
30 Abmat Sit-ups
20 DB/KB Box Step Ups (20” Box for both Men and Women)
9/19/2018
Gwen
Clean and Jerk 15-12-9
*Touch and go at floor only. Even a Re-grip off the floor is a foul. No Dumping. Use same load for each set. Rest as needed between sets.
Gwen
Clean and Jerk 15-12-9
*Touch and go at floor only. Even a Re-grip off the floor is a foul. No Dumping. Use same load for each set. Rest as needed between sets.
9/18/2018
For Time
400m Run
50 Double Unders
15 T2B
15 Pull Ups
400m Run
50 Double Unders
12 T2B
12 Pull Ups
400m Run
9T2B
9 Pull Ups
For Time
400m Run
50 Double Unders
15 T2B
15 Pull Ups
400m Run
50 Double Unders
12 T2B
12 Pull Ups
400m Run
9T2B
9 Pull Ups
9/17/2018
Teams of 3
0:00-5:00 - Max Fronts Squats
5:00-10:00 - Max Cal Row
10:00-13:00 - Rest
13:00-18:00- Back Squat
18:00-23:00- Max Cal Bike
Squat Loads Increase Every 30 Reps:
Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61- AMRAP(155/105)
Back Squats
0-30 Reps (155/105)
31-60 Reps (185/135)
61- AMRAP (225/155)
Teams of 3
0:00-5:00 - Max Fronts Squats
5:00-10:00 - Max Cal Row
10:00-13:00 - Rest
13:00-18:00- Back Squat
18:00-23:00- Max Cal Bike
Squat Loads Increase Every 30 Reps:
Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61- AMRAP(155/105)
Back Squats
0-30 Reps (155/105)
31-60 Reps (185/135)
61- AMRAP (225/155)
9/14/2018
Metcon
“1/2 Adderall”
0:00-8:00 - 800m Run, Max Clean and Jerks 135/95
8:00-11::00 - Rest
11:00-16:00 - 400m Run, Max Power Snatch 115/75
16:00-19:00 Rest
19:00-22:00 - 200m Run, Max Thruster 95/65
*Score is total reps completed
Metcon
“1/2 Adderall”
0:00-8:00 - 800m Run, Max Clean and Jerks 135/95
8:00-11::00 - Rest
11:00-16:00 - 400m Run, Max Power Snatch 115/75
16:00-19:00 Rest
19:00-22:00 - 200m Run, Max Thruster 95/65
*Score is total reps completed
9/13/2018
3 Rounds
500m Row
12 Burpees
21 Box Jumps 24/20
3 Rounds
500m Row
12 Burpees
21 Box Jumps 24/20
9/12/2018
Strict Press
Heavy set of 1
Push Press
Heavy set of 3
Push Jerk
Heavy set of 5
Metcon
AMRAP 8 min
7/5 Cal Assault Bike
10 Wallball 20/14
Strict Press
Heavy set of 1
Push Press
Heavy set of 3
Push Jerk
Heavy set of 5
Metcon
AMRAP 8 min
7/5 Cal Assault Bike
10 Wallball 20/14
9/11/2018
Deadlift
Build to a heavy set of 3
Metcon
For Time
1 Mile Run
100 Double Unders
30 Deadlifts 185/135
800m Run
50 Double Unders
20 Deadlifts
400m Run
25 Double Unders
10 Deadlifts
Deadlift
Build to a heavy set of 3
Metcon
For Time
1 Mile Run
100 Double Unders
30 Deadlifts 185/135
800m Run
50 Double Unders
20 Deadlifts
400m Run
25 Double Unders
10 Deadlifts
9/10/2018
Turkish Get Up
Build to a moderate load on each arm
Then
3 Rounds For Time
400m Run
20 Alternating Dumbell Snatches 50/35
15/10 Cal Assault Bike
Turkish Get Up
Build to a moderate load on each arm
Then
3 Rounds For Time
400m Run
20 Alternating Dumbell Snatches 50/35
15/10 Cal Assault Bike
9/7/2018
3 rounds for time
500m row
400m run
rest 3m between rounds
score is total time including rest
3 rounds for time
500m row
400m run
rest 3m between rounds
score is total time including rest
