Blog Archives: General

Thursday, July 28th 2016


A) 8 min EMOM: 3 front squats w/2sec pause at bottom of each squat @ 60%+ of 1RM.

B) 4 rounds of

OH plate lunge 50m (45/25lb)-15 HSPU-200m run w/plate


deficit kipping HSPU, either 25lb or 45lb plates on a flat surface

Metcon class

A) 150 wallballs

*EMOM 3-5 burpees over wallball

Rest approximately 5 minutes

B) 100 russian kb swings

*EMOM 8-10 hollow rocks

Wednesday, July 27th 2016


A) 1 hang snatch + 1 snatch. Ascending weight (if form is good) every 75 seconds for 8 rounds

B) 30 min AMRAP:

Row 500m-30 burpees-75 double unders-30 air squats

Metcon class

 Fight gone bad style workout: 6 1-minute stations, 5 rounds

1) db clusters (35/25lb) 2) box jumps 3) db lunges 4) pushup + plank to pushup 5) 10m shuttle sprints 6) rest

Tuesday, July 26th 2016


A) Skill work 8 minute EMOM: Alternate between 1-3 rope climbs and 6-10 strict knees to elbows

B) 20-15-10-5-3 unbroken sets of thrusters

Take 2-3 minute rest between sets. Go up in weight as reps decrease. If possible start at 95/65lb and increase weight from there.

*Bring or wear appropriate gear for rope climbs!


A) 1 legless + 1-2 w/legs

B) Start at 115/75 and work up to a heavy triple

Metcon class

5 rounds of

Sprint 200m + Farmers carry 100m (53/35lb kbs) + 15 double kb deadlifts + 15 pushups (or ring pushups).

*Rest 90 secs between rounds

Monday, July 25th 2016


A) 3×12 back squat @60%+. In between working sets 8-12 strict ring/bar dips

B) 21-15-9 power clean and jerk (95/65lb)-toes to bar

C) tabata alternating between static hold of coaches choice and handstand shoulder taps


A) weighted bar dips B) 115/75lb

Metcon class 

8x 2min on 2 min off alternating between A) and B)

A) Row 20/15 cals + max burpees over the rower

B) 50 double unders + 15 box jumps + max medball/slamball cleans

Saturday, July 23rd 2016


A) Overhead squat 4×5-8

High Box jump 4×3

B) Partner WOD

100 burpees

150 slamballs

300 double unders

1 mile run

Metcon class

A) 4×1 min jump rope

4×1 min Overhead reverse lunges

4×1 min box jumps

B) 4 rounds of

20 ball slams

10 burpees

400m run

Friday, July 22nd 2016


A) 4x200m sprint -easy walk back to start

B)16 min alternating EMOM

1) 3 pullups-6 pushups-9 air squats

2) 20 double unders + 10 kb swings


5 pullups-10 pushups-15 air squats, or 3 bar muscle ups-6 pushups-9 air squats, 70/53lb OH kb swings

Metcon class

10 intervals of 90 secs on 90 secs off. Alternating between A) and B)

A) 8 dumbbell thrusters + 6 burpees

B) 20 double unders (or 30 singles) + 10 wallballs

Thursday, July 21st 2016


A) Front squat 5×3 starting at 75% and ascending weight each set

B) 5-10-15-10-5

Oh-squat (115/75lb)-high box jump (30/24″)-ring dip

 *15 minute time-cap


135/95lb, immediately after finishing workout perform 30 strict hspu buy out under time cap

Metcon class

30 min AMRAP: I-go-you-go

10 kb swings (53/35lb)-10 goblet squats-8kb box step overs (20/18″)-8 pullups.

*One person goes through entire complex before next person goes.

*Every 5 minutes, both partners must stop where they are and run 200m.

Wednesday, July 20th 2016


A) 8 min AMRAP: 8 burpees + 8 alternating db snatch (50/35lb)

A) Every 75 secs for 12 rounds: 1) barbell strict press 6-8 reps 2) double kb front rack lunge 12-14 total reps 3) strict pullups/weighted pullups 5-10 reps


70/50lb dbs

Metcon class

5 rounds for time of

500m row + 25 jumping air squats + 20 OH plate situps + 15 hand release pushups

Tuesday, July 19th 2016


A) 6 min EMOM: 5-10 kipping HSPU

B) Partner chipper

Buy in: 800m run together.

Then 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

deadlifts (225/155)-renegade row pushups- toes to bar.

Buy out: 800m run together.

*One person works at a time except on run


A) 5-10 kipping deficit pushups B) 275/185lb, 50/35lb dbs for renegade row

Metcon class

A) 3 minutes max reps double unders. 3 minutes max rep plate burpees . 3 minutes max rep slamball/medball cleans.

Rest 3 minutes.

2 minutes max rep double unders. 2 minutes max rep plate burpees. 2 minutes max reps slamball/medball cleans.

Rest 2 minutes.

1 minute max rep double unders. 1 minute max rep plate burpees. 1 minute max rep slamball/medball cleans.

B) coaches choice

Monday July 18th, 2016


A) Find a heavy double split jerk in 15 minutes. If you find 2RM early get 1-3 sets of 2 @90% of A

B) Max squat clean and split jerks in 5 minutes @ ~65% of 1RM C+J or 155/105lb.

Rest 5 minutes.

Max calories on the rower in 5 minutes.


Use 65% of 1RM clean and jerk

Metcon class

Every 4 minutes for for 40 minutes alternate between A and B for 5 rounds of each

 A) Run 400m

B) 20 wallballs + 20 burpees

Rx-Plus: Run 400m holding wallball