Tuesday 1-14-2020

Warm Up

500m Row

10 PVC Pass-thru

Strength

Split Jerk

3-3-3-3-3

Metcon

3 Rounds

500m Row

Max Unbroken HSPU

Cash Out: Max Push-ups

Scored for total Pushing Movements

Monday 1-13-2020

Warm Up

2 Rounds

20 Doubles

10 Ring Rows

Strength 

DB Row

3-3-3-3-3

Metcon

Buy In: 50 Doubles

4 Rounds

8 C2B

8 Alt DB Snatch (50#/35#)

2 Bar MU

Cash Out: 50 Doubles

Friday 1-10-2020

Warm Up

2 Rounds

20 Double Unders

10 Pass-thru

Strength

Split Jerk

5-5-5-5-6

Metcon

AMRAP 12

36 Doubles

24 Push-ups

12 Box Jumps

1 Rope Climb

Thursday 1-9-2020

Warm Up

2 Rounds

10 Walking Lunges

10 Banded GM

Strength

Power Snatch

5-5-5-5-5

Metcon

Buy In: 50 Foot Farmers Walk (AHAP)

50 OH Walking Lunges (20#/14#)

50 Wallballs 

50 MBC

Break up Workload as Desired 

Cash Out: 50 Foot Farmers Walk

Wednesday 1-8-2020

Warm Up

30 Jumping Jacks

20 Mountain Climbers

10 Push-ups

Strength

Bench Press

5-5-5-5-5

Metcon

21-15-9

HSPU

DB Clean & Jerks (50#/35#)

Tuesday 1-7-2019

Warm Up

500m Row

10 Ring Rows

Strength

DB Row

5-5-5-5-5

Metcon

1000m Row

Then AMRAP

5 Pull-ups

10 Hang DB Snatch (35#/20#)

15 KBS

15 Minute Cap

Monday 1-6-2019

Warm Up

400m Run

10 OHS

10 Sit-ups

Strength

OHS

5-5-5-5-5

Metcon

3 Rounds

400m Run

5 Squat Snatch (95#/65#)

5 OHS 

5 Strict T2B

Friday 1-3-2020

Warm Up

Coach Flow

Strength 

EMOM 8

5 Bench Press 

Metcon

AMRAP 15

5 HSPU

10 Box Jumps

5 Ring Dips

10 KBS

Thursday 1-2-2020

Warm Up

500m Row

10 OHS

Strength

EMOM 8

5 Front Squats

Metcon

“Reverse Jackie”

30 Pull-ups

50 Thrusters (45#/35#)

1000m Row

Wednesday 1-1-2020

  • 9 am class only

Metcon

“New Years Day 2020”

2020m Row

20 KBS

20 Lateral Burpees Over KB

20 KTE

20 Double Unders

20 TGU

200m Run

Break Up Workload