WODs

WODs for the week

If you are dropping in, we color code our WODs.

Pick the option most appropriate for you.

Blue is roughly equivalent to RX at most gyms and CrossFit.com

Orange is a little lighter weight than blue.

Yellow will be lighter weights, lower volume and maybe scaled movements.

Purple if offered, is more weight than Blue and may involve odd objects, like sandbags, axle bars, peg boards.

Any questions about which you should choose or combine, ask the coach

Aug 18th – 24th

August 20, 2019

Monday

Strength (20:00)

Front Squat 5×6

6@60%

6@65%

6@70%

6@75%

6@80%

Metcon (15:00)

“Blue”

30-20-10

Front Rack Step Back Lunges (95/65)

Pull-Ups

Sit-Ups

“Orange”

30-20-10

Front Rack Step Back Lunges (75/55)

Jumping Pull-Ups

Sit-Ups

“Yellow”

30-20-10

DB Lunges

Ring Rows

Sit-Ups

Tuesday

Strength (20:00)

Push Press 5×5 (building)

*heavier than last week

Metcon (15:00)

“Blue”

3 Rounds

15 S2OH (135/95)

15 TTB

Run 1 Lap

“Orange”

3 Rounds

15 S2OH (95/65)

15 TTB

Run 1 Lap

“Yellow”

3 Rounds

10 DB Push Press

10 Hanging Knee Raises

Run 1 Lap

Wednesday

Skill

9EMOM

Min 1: :40 Tempo Ring Dips (3/3/X/3)

Min 2: :40 Row or Bike

Min 3: :40 Alt Pistols

Metcon

“Blue”

22AMRAP

200m Run

22 Burpees

22 GHD Sit Ups

200m Run

22 Cal Bike

22 Step Ups (24/20) *w/ DB (50/35)

“Orange”

22AMRAP

200m Run

22 Burpees

22 Sit Ups

200m Run

22 Cal Row

22 Step Ups (24/20)

“Yellow”

22AMRAP

200m Run

15 Burpees

15 Sit Ups

200m Run

15 Cal Row

15 Step Ups

Thursday

Strength (20:00)

Snatch Balance 1-1-1-1-1-1-1 reps

*The snatch balance allows strong, fast, experienced athletes to push themselves under loads that exceed their best snatches. Experienced athletes should lift as heavy as possible and work toward a PR. New athletes should use light loads and slightly larger sets to focus on speed and positioning.

Metcon (15:00)

Crossfit 190211

“Blue”

3 Rounds

15 Power Snatch (95/65)

15 Thrusters (95/65)

“Orange”

3 Rounds

15 Power Snatch (75/55)

15 Thrusters (75/55)

“Yellow”

3 Rounds

15 DB Snatch

15 1-Arm DB Thrusters

Friday

Strength

Deadlift 3×8 (12:00)

Classic Crossfit

Metcon: “Christine” (16:00)

“Blue” (RX)

3 Rounds

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps (24/20)

“Yellow”

3 Rounds

300m Row

12 Deadlifts

12 Box Jumps or Step Ups

Saturday

Partner WOD

25AMRAP

60 Wall Balls (20/14)

50 Cal Bike/Row

40 Hang Power Cleans (115/85)

*partners split work as desired

*weight on HPC increases 10-20 lbs per round (10 for females, 20 for males), starting weight 115/85, scale as needed

Sunday

For time:

Run 2 laps

then

5 Rounds

8 TTB

10 Push Ups

12 Lunges

Run 2 laps

then

5 Rounds

8 HSPU

10 Alt Pistols

12 Pull Ups

Run 2 laps


WODs August 12th-August 18th

August 12, 2019

Monday

Strength

Front Squat 4×8

8@60%

8@65%

8@70%

8@75%

**Points of Performance: try to keep the elbows up at the bottom of the squat

 

Metcon

“Blue”

7AMRAP

3-6-9-12-15-18…

Burpee Bar Hops

Front Squat (185/125)

“Orange”

7AMRAP

3-6-9-12-15-18…

Burpee Bar Hops

Front Squat (115/85)

“Yellow”

7AMRAP

3-6-9-12-15-18…

Burpees

KB Goblet Squat

 

Tuesday

Strength

Push Press 4×6 (building)

**Points of Performance: Do Not hyperextend rib cage at completion of rep

 

Metcon

“Purple”

10AMRAP

5 Power Clean (185/125)

10 HR Push Ups

15 Air Squats

“Blue” (135/95)

“Orange” (95/65)

“Yellow”

10AMRAP

5 MB Clean

10 Assisted Push Ups

15 Air Squats

 

Wednesday

8EMOM

1-5 Muscle Ups (Ring or Bar)

*If don’t have muscle ups, use EMOM to practice applicable gymnastics Pull movement.

 

Metcon

“Blue”

30AMRAP

30 Cal Bike

30 Box Jump Overs (24/20)

Run 1 Lap

20 KBS (70/53)

10 Burpee to Pull-Up

“Orange”

30AMRAP

500m Row

30 Box Jump Overs (24/20)

Run 1 Lap

20 KBS (53/35)

10 Burpee to Pull-Up

“Yellow”

30AMRAP

400m Row

20 Box Jumps or Step Ups

Run 1 Lap

20 Russian KBS

10 Burpees

10 Ring Rows

 

Thursday

Strength (15:00)

Every :90 – 10 Sets

1 Power Snatch + 1 Hang Power Snatch (building)

**Points of Performance: Looking for full hip extension

 

Metcon: For Time (15:00)

“Blue”

21-15-9

Power Snatch (135/95)

Cal Bike

200m Run

“Orange”

21-15-9

Power Snatch (95/65)

Cal Row

200m Run

“Yellow”

21-15-9

DB Snatch

Cal Row

200m Run

 

Friday

“Classic Crossfit”

Metcon: Open 19.1

 

“Blue” (RX)

15AMRAP

19 Wall Balls (20/14)

19 Cal Row

“Orange”

15AMRAP

19 Wall Balls (14/10)

19 Cal Row

“Yellow”

15AMRAP

10 Wall Balls

10 Cal Row

 

Saturday

Partner WOD

Run 3 Laps Together

then

3 Rounds

30 Deadlift (225/155)(185/135)

30 TTB

Run 3 laps together

then

3 Rounds

30 Front Squat (135/95)(95/65)

30 HR Push Ups

*Partners run together, split work inside as desired

 

Sunday

5 Rounds

20 Cal Row/Bike

20 DB Box Step Ups (24/20)

16 DB Hang Clean & Jerk (50/35) *8 reps each arm

12 Burpees

*Only one DB for the box step ups, can hold any way you like, use same DB for the hang C&J

 

 


WODs August 5th-August 12th

August 5, 2019

Monday

Strength

Week 6: Back Squat (20:00)

% of 3RM (+ 10 lbs)

5@70%

5@80%

Max Reps @90%

 

Metcon

“Blue”

10AMRAP

25 Wall Balls (20/14)

25 Deadlifts (135/95)

Run 1 Lap

 

“Orange”

10AMRAP

25 Wall Balls (14/10)

25 Deadlifts (95/65)

Run 1 Lap

 

“Yellow”

10AMRAP

20 Wall Balls

20 Deadlifts

Run 1 Lap

 

Tuesday

Strength

Bench Press 3RM (18:00)

*Superset with 1-Arm DB Row 4×10

 

Metcon

“Blue”

12AMPRAP

9 Burpee Bar Hops

12 S2OH (135/95)

15/12 Cal Bike

 

“Orange”

12AMRAP

9 Burpee Bar Hops

12 S2OH (95/65)

15/12 Cal Row

 

“Yellow”

12AMRAP

8 Burpees

10 DB Push Press

12 Cal Row

 

Wednesday

9EMOM

Min 1: :40 DU’s

Min 2: :40 Ring Dips

Min 3: :40 Alt Pistols

 

Metcon

For Time (30:00)

“Blue”

4 Rounds

Run 1 Lap

30 Abmat Sit-ups

30 Box Jumps (24/20)

30 Russian KBS (53/35)

30 Lunges w/ KB (53/35)

 

“Orange”

4 Rounds

Run 1 Lap

30 Abmat Sit-ups

30 Box Jumps (20/16)

30 Russian KBS (35/26)

30 Lunges w/ KB (35/26)

 

“Yellow”

3 Rounds

Run 1 Lap

20 Abmat Sit-ups

20 Box Jumps or Step Ups

20 Russian KBS

20 Lunges

 

Thursday

Build to a heavy Shankle Complex (20:00)

3 Hang Clean Pulls

1 Hang Squat Clean

2 Jerks

 

“Yellow”

Push Press 5×5

 

10AMRAP

5 Power Cleans (205/135)

10 TTB

 

Friday

5EMOM

5 Russian KBS

5 Burpee

5 Squats

 

Metcon

For Time (35:00)

“Purple”

4 Rounds

400m Run

15 HSPUs

10 Alternating DB Snatch (50/35)

5 Bar Muscle-ups

 

“Blue”

4 Rounds

400m Run

10 HSPUs

10 Alternating DB Snatch (50/35)

8 C2B Pull-Ups

 

“Orange”

4 Rounds

400m Run

10 HSPUs

10 Alternating DB Snatch (35/20)

8 Pull-Ups

 

“Yellow”

3 Rounds

Run 1 Lap

10 DB Z-Press

10 Alternating DB Snatch

10 Ring Rows

 

Saturday

Partner WOD (Teams of 2)

25AMRAP

5 Push Ups

7 Thrusters (95/65)

9 Box Jumps (24/20)

*Partners alternate running 400m, partner inside works through AMRAP

 

Sunday

For Time:

75 DU’s

50 Sit-Ups

25 Burpees

1,000m Row

75 DU’s

50 Sit-Ups

25 Burpees

750m Row

75 DU’s

50 Sit-Ups

25 Burpees

500m Row

Bike= 30/25/20 Cal

DU’s= 2x Jump Rope Singles

 

 


WODs July 29th – August 5th

July 29, 2019

Monday

Strength

Week 5: Back Squat (20:00)

% of (3RM+ 10 lbs)

5@65%

5@75%

Max Reps @85%

 

Metcon: For Time (15:00)

“Blue”

Run 1 Lap

30 Pull-Ups

30 Front Squats (135/95)

30 TTB

Run 1 Lap

 

“Orange”

Run 1 Lap

30 Pull-Ups

30 Front Squats (95/65)

30 TTB

Run 1 Lap

 

“Yellow”

Run 1 Lap

30 Ring Rows

30 Goblet Squats

30 Hanging Knee Raises

Run 1 Lap

 

Tuesday

Strength

Week 6: Bench Press (15:00)

% of (3RM + 5 lbs)

3@70%

3@80%

Max Reps @90%

 

Metcon

“Purple”

15AMRAP

30 Cal Bike

20 Sit-Ups

10 Push Press (155/105)

 

“Blue”

15AMRAP

30 Cal Row

20 Sit-Ups

10 Push Press (135/95)

“Orange” (95/65)

“Yellow”

 

15AMRAP

20 Cal Row/Bike

15 Sit-Ups

10 DB Push Press

 

Wednesday

Metcon: For Time (30:00)

“Purple”

3 Rounds

400m Run

40 Wall Balls (20/14)

30 Sit-ups

20 KBS (70/53)

10 Burpees

5 Muscle-Ups

 

“Blue”

3 Rounds

400m Run

40 Wall Balls (20/14)

30 Sit-ups

20 KBS (53/35)

10 Burpees

10 C2B Pull-Ups

 

“Orange”

3 Rounds

400m Run

40 Wall Balls (14/10)

30 Sit-ups

20 Russian KBS (35/26)

10 Burpees

10 Pull-ups

 

“Yellow”

3 Rounds

Run 1 Lap

20 Wall Balls

20 Sit-ups

20 Russian KBS

5 Burpees

10 Ring Rows

 

Thursday

Clean & Jerk Warm up (10:00) *with perfect form*

Strength (20:00)

Power Clean & Jerk (building)

 

Metcon

“Purple”

7AMRAP

20 DU’s

5 Power Cleans (225/125)

 

“Blue”

7AMRAP

20 DU’s

5 Power Cleans (185/105)

 

“Orange”

7AMRAP

20 DU’s

5 Power Cleans (135/95)

 

“Yellow”

7AMRAP

40 Jump Rope Singles

10 Deadlifts

 

Friday

9EMOM

Min 1: :40 HS Walk/Hold

Min 2: :40 High Box Jumps

Min 3: :40 Russian KBS

 

“Jerry”

Run 1mile (5 laps)

Row 2000m

Run 1mile

 

“Yellow”

Run 2 Laps

30 Cal Bike

Run 2 Laps

 

Saturday

Partner WOD – teams of 2

0-10 min AMRAP:

3 Power Clean

3 Front Squat

3 S2OH

1 minute rest

 

11-19 min AMRAP:

Max Burpee Bar Hops

1 minute rest

 

20-30 min AMRAP:

3 Power Clean

3 Front Squat

3 S2OH

“Blue” (135/95)

“Orange” (95/65)

*Partners alternate full rounds of the first and last AMRAP. Split work as desired for 2nd AMRAP.

 

Sunday

For Time: (30:00)

Run 3 laps

20 Pull Ups

30 Sit Ups

40 Cal Row or Bike

50 Thrusters (45/35)

40 Cal Row or Bike

30 Sit Ups

20 Pull Ups

Run 3 laps

*Do Not Drop Empty Barbell!


July 22nd – July 28th

July 21, 2019

Monday

Week 4: Back Squat (20:00)


Programming July 15-July 21

July 15, 2019

Monday

Strength

Back Squat

% of 3RM

3@70%

3@80%

Max Reps @90%

Metcon

“Blue”

21-15-9

Burpee Box Jumps (24/20)

TTB

“Orange”

21-15-9

Burpee Box Jumps (20/16)

Hanging Knee Raises

“Yellow”

15-12-9

Burpee Box Jumps or Step Ups

Sit-Ups

 

Tuesday

Strength

Week 4: Bench Press

% of 3RM

5@75%

5@85%

Max Reps @95%

*Superset with 1-Arm DB Rows or Barbell Rows 3×10

 

Metcon

“Blue”

12AMRAP

20 Cal Bike

12 Deadlifts (135/95)

12 Push Press (135/95)

200m Run

“Orange”

12AMRAP

20 Cal Row

12 Deadlifts (95/65)

12 Push Press (95/65)

200m Run

“Yellow”

12AMRAP

12 Cal Bike or Row

12 Deadlifts

12 DB Push Press

200m Run

 

Wednesday

6EMOM

Even: :40 MB Twists

Odd: :40 Row/Bike

 

Metcon

“Blue”

For Time:

2000m Row

then

10 Rounds

5 Push-ups

10 Box Jumps (24/20)

15 Sit-ups

then

Run 3 Laps

* “Orange”

Box Jumps (20/16)

“Yellow”

For Time:

1000m Row

then

7 Rounds

5 Assisted Push-ups

10 Box Jumps or Step Ups

10 Sit-ups

then

Run 2 Laps

 

Thursday

Every :90 (8 Sets)

Squat Clean + Push Jerk + Split Jerk

(build with perfect form)

Metcon

“Karen”

For Time:

150 Wall Balls (20/14)

(15:00 time cap)

“Orange”

For Time:

150 Wall Balls (14/10)

“Yellow”

For Time:

100 Wall Balls (or less than 100)

 

Friday

6EMOM

Min 1: 10 Kip Swings + 5 Burpees

Min 2: :40 DU’s

Metcon

“Purple”

25AMRAP

400m Run

24 Step Ups (24/20)

12 Power Snatch (135/95)

6 Muscle-Ups

“Blue”

25AMRAP

400m Run

24 Step Ups (24/20)

12 Power Snatch (115/85)

10 C2B Pull-Ups

“Orange”

25AMRAP

400m Run

24 Step Ups (24/20)

12 Power Snatch (95/65)

12 Pull-Ups

“Yellow”

25AMRAP

Run 1 Lap

20 Step Ups

20 Alt DB Snatch

10 Ring Rows

 

Saturday

Partner WOD

For Time: (45:00)

2000m Row (partners alternate every 250m)

50 Thrusters (95/65) (75/55)

50 TTB

1600m Run (partners alternate every 200m)

50 Front Rack Lunge (96/65) (75/55)

50 HSPU

80/60 Cal Bike (Male alternate every 10 Cals, Female every 7-8)

50 OHS (96/65) (75/55)

50 Burpee Bar Hops

*Teams can choose which order they do the row/run/bike

*Scale movements appropriately for beginners

 

Sunday

30AMRAP

500m Row

50 DU’s

40 Sit- Ups

30 Russian KBS (53/35)

200m Run

10 Burpees


July 6, 2019


June 30th – July 7th

June 28, 2019

Sunday

9EMOM Min 1: :40 Strict Pull-ups Min 2: :40 Plank Hold Min 3: :40 or 10 Alternating Pistols 

Metcon: 

4AMRAP (20:00) 27 Cal Row 21 KBS (53/35) 15 Burpees 

4:00 Rest 

4AMRAP 21 Cal Row 15 KBS (53/35) 9 Burpees 

4:00 Rest 

 4AMRAP 15 Cal Row 9 KBS (53/35) 6 Burpees 

*Each AMRAP will be scored separately

Monday

3RM Back Squat

Metcon

Tabata = 8x ( :20 work / :10 rest )

“Blue” (9:00)

Tabata Wall Balls (20/14)

Rest 1 min

Tabata Burpee to Plate (25)

“Orange”

Tabata Wall Balls (14/10)

Rest 1 min

Tabata Burpee to Plate (25)

“Yellow”

Tabata Wall Balls

Rest 1 min

Tabata Burpees

Tuesday

9EMOM

Min 1: :40 Strict HSPUs

Min 2: :40 DU’s

Min 3: :40 Flutter Kicks

“Blue”

On a running clock

At 0:00

For Time: 100 American KB Swings (53/35)

EMOM 4 Burpees (burpees start at 0:00)

At 10:00

3 Rounds

30/24 Cal Row

Run 1 Lap

10 C2B Pull-Ups

Purple= 3 Rope Climbs > 10 C2B Pull-Ups

Orange= KB Swings (35/26) & 10 Pull-Ups

Yellow= 50 Russian KBS & 10 Ring Rows

Wednesday

Week 6 of Deadlift progression
Deadlift 6-6-4-3-2 (75, 80, 85, 90, 95%)

Metcon

“Purple” (15:00)

3 Rounds

30 Sit-Ups

10 Clean & Jerk (135/95)

200m Run

Blue= (95/75)

Orange= (75/65)

“Yellow”

3 Rounds

20 Sit-Ups

10 1/Arm DB Clean & Press

200m RunBox Jumps or Step Ups

Thursday (Happy 4th of July!)

“Zembiec”

“RX”

5 Rounds

11 Back Squats (185/135)

7 Burpee Strict Pull-Ups

400m Run

“Blue”

5 Rounds

11 Back Squats (135/105)

7 Burpee Pull-Ups

400m Run

“Orange”

5 Rounds

11 Back Squats (95/65)

7 Burpee Pull-Ups

400m Run

“Yellow”

5 Rounds

10 Air Squats

5 Burpees

10 Ring Rows

Run 1 Lap

Friday

Bench Press (20:00)

% of 3RM

5@65%

5@75%

Max Reps @85%

*Superset Bench Press w/ Strict Pull-Ups 3×5-10 (Or Pull-Up Progressions)

Metcon

“Blue”

3 Rounds

12 Push Press (115/75)

200m Run

“Orange”

3 Rounds

12 Push Press (95/65)

200m Run

“Yellow”

3 Rounds

12 DB Push Press

**200m Run = 250m Row

Saturday

Teams of 3

2 Rounds

100/70 Cal Row

100 Box Jumps Overs (24/20)

100 Power Cleans

100 Burpee Bar Hops

Round 1: (135/95)

Round 2 : (115/75)

Sunday

6EMOM

Min 1: 10 Kip Swings

Min 2: :40 HS Walking or HS Hold

Min 3: :40 Dead Bugs

Metcon

“Nate”

20AMRAP

2 Ring Muscle-ups

4 HSPUs

8 American KB Swings (70/53)

“Blue”

20AMRAP

5 C2B Pull-Ups

4 HSPUs

8 American KB Swings (70/53)

“Orange”

20AMRAP

4 Pull-Ups

4 HSPUs

8 American KB Swings (53/35)

“Yellow”

20AMRAP

5 Jumping Pull-Ups or Ring Rows

8 Push Ups

10 Russian KBS


June 24th-30th WODs

June 24, 2019

Monday

Strength

Week 5 of Deadlift Progression

6-6-6-4-3

(70, 75, 80, 85, 90%)

Metcon

“Chipper”

 

Blue

For Time: (18:00)

30 Pull-Ups

50 Wall Balls (20/14)

50 Sit-Ups

100 KBS (53/35)

*Every 2 Min- 10 Burpees

 

Orange

For Time: (18:00)

30 Pull-Ups

50 Wall Balls (14/10)

50 Sit-Ups

100 KBS (35/26)

*Every 2 Min- 10 Burpees

 

Yellow

For Time: (18:00)

30 Ring Rows

30 Wall Balls

30 Sit-Ups

50 Russian KBS (35/26)

*Every 2 Min- 5 Burpees

 

Tuesday

6EMOM

Even: :40 HSPU (Progressions)

Odd: :40 MB Twists

 

Partner WOD

10 Rounds

:90 Work/ :90 Rest

200m Run

Max Cal Row

*Score = Total Cals

Partners will alternate work/rest every :90. They will use the same rower and accumulate calories.

 

Wednesday

Strength

Bench Press 3RM (20:00)

Metcon

Purple

15AMRAP

20/16 Cal Bike

20 Burpees

20 TTB

40 DU’s

 

Blue

15AMRAP

20/16 Cal Row

20 Burpees

20 TTB

40 DU’s

 

Orange

15AMRAP

20/16 Cal Row

20 Burpees

20 Hanging Knee Raises

80 Jump Rope Singles

 

Yellow

15AMRAP

12/10 Cal Bike

10 Burpees

10 Hanging Knee Raises

40 Jump Rope Singles

 

Thursday

Olympic Weightlifting

Build to a Heavy Squat Snatch

Metcon (15:00)

Blue

21-15-9

Power Snatch (95/65)

Box Jumps (30/24)

 

Orange

21-15-9

Power Snatch (75/55)

Box Jumps (24/20)

 

Yellow

21-15-9

DB Snatch

Box Jumps or Step Ups

 

Friday

9EMOM

Min 1: 1-5 Muscle Ups (Pull-Up Progressions)

Min 2: :40 Row

Min 3: :40 Wall Balls

 

Purple

5 Rounds

400m Run

20 HR Push Ups

20 Sit-Ups

5 Ring Muscle Ups

 

Blue

5 Rounds

400m Run

20 HR Push Ups

20 Sit-Ups

12 C2B Pull- Ups

 

Orange

5 Rounds

400m Run

15 HR Push- Ups

15 Sit- Ups

10 Pull- Ups

 

Yellow

3 Rounds

Run 1 Lap

15 Push Ups

10 Ring Rows or Jumping Pull-Ups

 

Saturday

Partner WOD

Part 1:
Partner up and build to Heavy Power Clean (12:00)

25AMRAP

Run 3 Lap together

 

In Remaining Time:

15 Air Squats

5 Burpee Box Jumps (24/20)

4 Power Cleans (115/105)

 

*Partners alternate completing one movement

 

Sunday

9EMOM

Min 1: :40 Strict Pull-ups

Min 2: :40 Plank Hold

Min 3: :40 or 10 Alternating Pistols

 

Metcon (20:00)

4AMRAP

27 Cal Row

21 KBS (53/35)

15 Burpees

 

4:00 Rest

 

4AMRAP

21 Cal Row

15 KBS (53/35)

9 Burpees

 

4:00 Rest

 

4AMRAP

15 Cal Row

9 KBS (53/35)

6 Burpees

 

*Each AMRAP will be scored separately

 


Workouts June 17-23rd

June 16, 2019

Monday

Every :90 for 7 Sets (12:00)

Build to Heavy Squat Clean Single

Metcon “Joshua H. Reeves” (Hero WOD)

“Blue”

5 Rounds

9 TTB

22 Alt DB Snatch (50/35)

7 Squat Cleans (135/95)

“Orange”

5 Rounds

9 TTB

22 Alt DB Snatch (35/20)

7 Squat Cleans (95/65)

“Yellow”

5 Rounds

9 Hanging Knee Raises

12 Alt DB Snatch

7 MB Cleans

Tuesday

9EMOM

Min 1: 1-5 Muscle Ups (Pull-Up Progressions)

Min 2: :40 DU’s

Min 3: :40 HSPU

Metcon

“Blue”

30AMRAP

500m Row

400m Run

30 Box Jumps (24/20)

20 KBS (53/35)

10 Burpees

500m Row=35 Cal Bike

“Orange”

30AMRAP

500m Row

400m Run

30 Box Jumps (20/16)

20 KBS (35/26)

10 Burpees

“Yellow”

30AMRAP

15 Cal Bike

Run 1 Lap

30 Step Ups

20 Russian KBS

10 Burpees

Wednesday

Week 4 of Deadlift 10-8-6-6-6 (60, 65, 70, 75, 80%)

Metcon

“Blue”

10AMRAP

200m Run

18 HR Push-Ups

12 C2B Pull-Ups

“Orange”

10AMRAP

200m Run

15 HR Push-Ups

10 Pull-Ups

“Yellow”

10AMRAP

200m Run

10 Assisted Push-Ups

15 Ring Rows

Thursday

Push Press 3@70%, 3@75%, 2@80%, 1 @85%, 3 attempts @1RM

Metcon

“Blue”

10 Rounds (15:00)

4 Burpees

6 KB Swings (70/53)

8 Wall Balls (20/14)

“Orange”

10 Rounds (15:00)

4 Burpees

6 KB Swings (53/35)

8 Wall Balls (14/10)

“Yellow”

10 Rounds (15:00)

2 Burpees

5 Russian KB Swings 

7 Wall Balls

Friday

Every 2mins (7 Sets)

1.1 Squat Snatch with 2 sec Pause in Catch (Rest 10sec between singles)

Metcon

“Blue” 30 Snatches (115/85)

“Orange” 30 Snatches (95/65)

“Yellow” 30 Snatches (75/55) Or 30 DB Snatches Saturday

Then run a mile after your 30 snatches for total time.

Saturday

Team of 3 25 Min AMRAP

60 Deadlifts (135/95)

50 Bar over Burpees

40 Power Cleans (135/95)

30 HSPU

20 Front Squats (135/95)

*2 people are working on AMRAP while 3rd person is running 200m.

**HSPU = DB Z-Press or HR Push Ups

Sunday

9EMOM Min 1: :40 Row/Bike

Min 2: :40 DU’s

Min 3: :40 MB Twists

“Blue”

2 Rounds 800m Row

Run 2 Laps

50 Sit-ups

10 Squat Snatch (115/75)

“Orange” = (95/65)

“Yellow”

2 Rounds

500m Row

Run 1 Laps

30 Sit-ups

20 DB Snatch


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