Monday, September 26th 2016


A) hang power clean + hang clean + split jerk.

Go every 90 seconds for 9 rounds. Ascend in weight if lifts are solid.

B) 10 minute ascending ladder

1 kb front rack squat L arm-1 kb clean and jerk L arm-1 kb front rack squat R arm-1 kb clean and jerk R arm-2 kb swings……2 squats L arm-2 c+j L arm-2 squats R arm-2 c+j R arm-4kb swings….etc etc


single arm OH squats instead of front rack squats

Metcon class 

40 min EMOM:

1) 30-50 DU 2) 5-8 burpee toes to bar 3) 12-20 wallballs 4) Run 200m 5) REST

Saturday, September 24th 2016


Partner Workout. I-go-you-go style for 10 rounds each.

*One person works through entire complex while other person rests, repeating this until 20 rounds total are completed.

5 power snatches (115/75lb) -5 toes to bar-5 pullups-15 wallballs.



Metcon class 

Partner chipper:

50 db hang squat cleans (35/25lb)

400m run with 20/14lb medball

60 box jumps

800m run w/medball

60 db push press

Run 400m w/medball

50 partner plank over burpees

*For burpees one athlete will hold plank on elbows while other athlete does a lateral burpee and then jumps over partner holding plank.

*One person works at a time. On runs, both partners run together and can switch off who is carrying wallball whenever desired.

Friday, September 23rd 2016


A) Deadlift 3×8 @ 70-75% touch and go. Go every 3:30

B) 21-15-9 Overhead squat (95/65lb)-kipping HSPU

*after each round 2xlength of rig burpee broad jump



Metcon class 

A) 5 rounds:

Farmers carry 200m (53/35lb kbs)-10 toes to bar-15 hand release pushups-20 jumping lunges-sprint 200m.

*Rest 90 secs between rounds

Thursday, September 22nd 2016


A) 8x3min on 2 min off alternating between 1 and 2.

1) Run 200m then AMRAP 7 power cleans (95/65lb) + 7 box jump overs (24/20″)

2) Row 20/16 cals then AMRAP 7 thrusters (95/65lb) + 7 toes to bar



Metcon class 

A) 14 minute alternating EMOM: 1) 20 russian kb swings 2) 10-12 burpees

Rest 5-10 minutes

B) 14 minute alternating EMOM 1) 25-30 air squats 2) 6-8 renegade row pushups

Wednesday, September 21st 2016


A) Back squats: 5×10 @ 50% 1 RM. 3×10 tempo ring rows in between every other set. Tempo 0220, aka pull chest to rings, hold 2 secs, lower down slowly for 2 secs.

 B) 10 minute AMRAP: 6 slamball (40-50lb/20-30lb)-8 burpee-12 air squat


Move faster!

Metcon class

30 minute AMRAP: 30 box jumps-25 hang db clean and jerk-30 situps-Run 400m

Tuesday, September 20th 2016


A) 10 min alternating EMOM: 1) 10-15 pushups 2) 5-10 kipping pullups or 6-12 kipping chest to bar pullups or 3-6 bar muscle ups

B) 10 rounds: 3 heavy power clean and jerk (155/105lb or 60-70% of 1RM) -1 rope climb


A) 15-20 pushups B) (185/135lb or 60-70% of 1RM C+J)

Metcon class 

A) Partner I go-you-go for 6 rounds each:

Row 300m+25 wallballs

Monday, September 20th 2016


A) hang power snatch +hang snatch. Go every 75 seconds for 8 rounds. Ascend in weight if lifts are solid

B) 14 minute AMRAP

10 db hang clusters (35/25lb)- 12 db box step overs (20″/18″)-40 double unders.


45-50lb/35lb dbs

Metcon class

A) 100-80-60-40-20 double unders

10-8-6-4-2 strict pullups-burpee tuck jumps-goblet lunges

B) Double tabata alternating between: 10m shuttle runs-hollow rocks

Saturday, September 17th 2016


Partner Chipper

*One person works at a time

*However, every 2 minutes, both athletes must stop and perform 5 burpees each before continuing with chipper

50 pullups

100 deadlifts (135/95lb) or (115/75lb)

50 box jump overs (24/20″)

200 double unders

50 power clean and jerks

 100 air squats

 50 front rack lunges

Metcon class 

A) 14 minute alternating EMOM: 1) 12/10 calorie row 2) 10-12 burpees.

Rest 6 minutes

 B) 14 minute alternating EMOM: 1) 10-15 db thrusters (35/25lb) 2) 10-15 box jumps