Metcon
3 Rounds for Time
2 Rope Climbs
6 Push Jerks 155/105
then
Every 3 Min for 15 min
15 cal Row
15 Front Squats 95/65
15 HSPU
Option 1 - Interval
Run/Bike/Row 800m
rest 2 min
Run/Bike/Row 600m
rest 90 seconds
Run/Bike/Row 600m
rest 90 seconds
Run/Bike/Row 400m
rest 60 seconds
Run/Bike/Row 400m
rest 60 seconds
Run/Bike/Row
300m
Option 2 - Strength
4 x 8 Barbell Curls
4 x 8 Bent Over Row
4 x 8 Dips
3 Rounds for Time
2 Rope Climbs
6 Push Jerks 155/105
then
Every 3 Min for 15 min
15 cal Row
15 Front Squats 95/65
15 HSPU
Option 1 - Interval
Run/Bike/Row 800m
rest 2 min
Run/Bike/Row 600m
rest 90 seconds
Run/Bike/Row 600m
rest 90 seconds
Run/Bike/Row 400m
rest 60 seconds
Run/Bike/Row 400m
rest 60 seconds
Run/Bike/Row
300m
Option 2 - Strength
4 x 8 Barbell Curls
4 x 8 Bent Over Row
4 x 8 Dips
3/19/2018
Metcon
With a Partner
25 Min AMRAP
60 cal Row
40 Wallball 20/14
30 Power Cleans 75/45 —>Add 20/10 each Round
Option 1
10 Min EMOM
100m Sprints
Option 2
10 Min EMOM
1 Rope Climb
Metcon
With a Partner
25 Min AMRAP
60 cal Row
40 Wallball 20/14
30 Power Cleans 75/45 —>Add 20/10 each Round
Option 1
10 Min EMOM
100m Sprints
Option 2
10 Min EMOM
1 Rope Climb
3/16/2018
18.4
For Time
Diane
21-15-9
Deadlift 225/155
HSPU
*immediately afterwards
21-15-9
Deadlift 315/205
50ft Hand Stand Walk
* 9 minute time cap
3/15/2018
Metcon
For Time
Run 400m
50 Sit Ups
200m Farmers Carry 53/35
50 Sit Ups
Run 400m
2k row (Optional)
1 mile Run (Optional)
*Easy pace. Should be able to carry on a conversation while running.
3/14/2018
Metcon
20 Min amrap
3 KBs 53/35
3 Hand Release Push Ups
3 Pull Ups
*add 3 reps each round
20 minute bike (optional)
3 rounds for Time (optional)
50 wall balls
Row 500m
3/13/2018
Death by thrusters 95/65
Gymnastics strength (optional)
4x6 ring dips
Rest 1-2 minute between sets
Long interval (optional)
1600m run
Rest 2 Min
1200m run
Rest 90 seconds
800m run
3/12/2018
5 Rounds For Time
20/14 cal Row
16 Front Rack Lunge 75/45
12 HSPU
8 Min amrap (optional)
2 strict pull ups
10 medball clean
10 jumping lunges
Short Interval (optional)
4 rounds
400m run
Rest 30 seconds
100m sprints
Rest 30 seconds
3/9/2018
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats 115/80
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
3/8/2018
3 rounds of
3min AMRAP
6 Deadlift 225/165
6 Box Jumps 24/20
Rest 2m between rounds
Optional Work
1. Interval
Row 1,000m
Rest 1 min
Row 750m
Rest 1 min
Row 500m
Rest 1 min
Row 250m
2. Gymnastics Strength
Ring Dips
6 x 12
*Rest 2 Min between sets
3/7/2018
Happy Birthday Coach Rikki!
Metcon
Buy-in
50 Sit Ups
For Time
50 DU
20 HSPU
10 Hang Cleans 135/95
50 DU
15 HSPU
15 Hang Cleans 135/95
50 DU
10 HSPU
20 Hang Cleans 135/95
Cash out
50 Sit Ups
Happy Birthday Coach Rikki!
Metcon
Buy-in
50 Sit Ups
For Time
50 DU
20 HSPU
10 Hang Cleans 135/95
50 DU
15 HSPU
15 Hang Cleans 135/95
50 DU
10 HSPU
20 Hang Cleans 135/95
Cash out
50 Sit Ups
3/6/2018
Metcon
20 Min AMRAP
3 rounds of Cindy
3 Squat Cleans 155/115
Add 10 pounds each round.
6 rounds (Optional)
100m Farmers carry 65x2/48x2
Rest 90 seconds
3/5/2018
Strength
10 Min EMOM
1 Power Snatch @80% of your 1RM
Metcon
15 Min AMRAP
25 Air Squats
2 Rope Climbs
15 Shoulder to Overhead 75/55
Optional
1 mile run at a comfortable pace. Not for time.
3/1/2018
In teams of 3
30 Rounds for Time
300m Row
2/28/2018
12 Min amrep ladder
3, 6, 9 etc Deadlifts 225/155
30 Double unders
1)Interval (optional)
5 rounds
15/9 cal bike/row
15/12 ring dips
Rest 2 minutes
2) extra (optional)
15 Min Amrap
Run 200m
10 snatches 95/65
10 burpees to 6' target
12 Min amrep ladder
3, 6, 9 etc Deadlifts 225/155
30 Double unders
1)Interval (optional)
5 rounds
15/9 cal bike/row
15/12 ring dips
Rest 2 minutes
2) extra (optional)
15 Min Amrap
Run 200m
10 snatches 95/65
10 burpees to 6' target
2/27/2018
*Metcon
5 rounds
Run 200m
10 OHS 75/45
12 Kipping HSPU
*Interval (optional)
10 Rounds
300/250m Row
Rest 60 seconds
*Conditioning (optional).
6 Rounds
1 Pegboard
15 Box Jumps 30/24
2/26/2018
Metcon
AMRAP 20 min
16 Overhead Lunge 95/65
8 Burpees
8 Chest to Bar
Optional Work below to be completed with-in your class time. Choose one of the options that you think is one of your weaknesses and go hard.
Option 1 (Strength)
Heavy DB Clean and Jerk
5 x 10
Rest 2 Min between sets
Option 2 (Interval)
4 Rounds
21 Push Press
7 Muscle Up
Rest 90 seconds between rounds
Option 3 (Cardio)
3 Rounds
AMRAP 5 Min
”Climb the Ladder”
3 Cal Row
3 Cal Bike
6/6, 9/9, 12/12, etc
2/22/2018
1) Metcon
For Time
5 Rounds
50 Double Unders
5 Power Snatch 115/75
*Based off your perceived weaknesses choose one of the options below.
2) Interval (Optional)
AMRAP 4 Min
7 Push Jerks 155/105
7 Lateral Burpees
Rest 3 Min
AMRAP 3 min
Max Distance Handstand Walk
Rest 2 Min
AMRAP 4 Min
7 Push Jerks 155/105
7 Lateral Burpees
Rest 60 seconds
AMRAP 3 minutes
Max Distance Handstand Walk
3) Conditioning (Optional)
3 Rounds
800m Run
800/700m Row
Rest 3 minutes
2/21/2018
Metcon
21-15-9
KB Swings
HSPU
Interval (optional)
Amrap
12 minutes
12/8 Cals on bike
9 Toes to Bar
Rest 30 sec
Extra credit conditioning (optional)
For time
Run 400
50 sit ups
200m farmers carry (blue jugs)
50 sit ups
Run 400
Metcon
21-15-9
KB Swings
HSPU
Interval (optional)
Amrap
12 minutes
12/8 Cals on bike
9 Toes to Bar
Rest 30 sec
Extra credit conditioning (optional)
For time
Run 400
50 sit ups
200m farmers carry (blue jugs)
50 sit ups
Run 400
