Blog Archives: General

Monday, August 29th 2016


A) Find a heavy double back squat. Then do 3×4 @80- 85% of 2RM.

B) 10 min AMRAP: 10 alternating db snatches (50/35lb)-14 pushups



Metcon class

10 rounds of :

15 wallballs +7-10 pull-ups or ring rows + 300m run.

Rest 2 minutes between rounds.

Saturday, August 27th 2016


Partner chipper:

300 double unders-50 power cleans (115/75lb)-200kb swings (53/35lb) -50 shoulder to overhead- 100 wallballs- 50 alternating front rack lunges -800m run w/wallball

*Only one person works at a time on each movement, but both athletes run together w/one wallball.



Metcon class

8 rounds of 3 minutes on 2 minutes off alternating between:

A)Row 500m + max slamball/medball (squat) cleans

B) Run 400m + max burpee box jumps


Friday, August 26th 2016


A) 7x100m hill sprint

B) 15 min alternating EMOM:

1) 2-4 wall walks 2) 5 heavyish touch and go clean and jerks (135/95lb)

3) 10-14 OH plate situps (45/25lb)



Metcon class

50-40-30-20-10 double under-air squat-situp

Rest approximately 5 minutes

Then 20-15-10 db strict press-hand release-pushup-ring row

Thursday, August 25th 2016


A) Deadlift 3×10 65%+touch and go. Go every 3:15.

 B) Fran: 21-15-9

Thruster (95/65lb)-Pullup.

*10 minute time cap.


Rest exactly 3 minutes from when you finish Fran then complete 12-9-6 thruster/chest to bar.

Metcon class

A) 6×30 on 30 off calorie row

Rest 1 minute

6×30 on 30 off 10m shuttle sprint

Rest 1 minute

6×30 on 30 off wallball

Rest 1 minute

Then do 15-12-9-6-3 db thruster/box jump over

B) Coaches choice core work

Wednesday, August 24th 2016


A)  1 high hang snatch + 1 hang snatch + 1 snatch.

*Does not need to be touch and go.

Go every 90 secs for 8 rounds

 B) 20 min AMRAP:

15 db GTOH (35/25lb)-20 box jumps-50 double unders


50/35lb dbs

Metcon class

35 min AMRAP: 30 burpees-30kb swings-30 goblet squats-800m run

Tuesday, August 23rd 2016


A) 12 minute alternating EMOM:

1) 4-5 strict pullups +4- 5 strict toes to bar

2) 8-10 bar or ring dips

 B) 10-9-8-7-5-6-4-3-2-1

Overhead squat (135/95lb)-burpees to a 6″ target above reach.


A) 1) 5 strict CTB pullups+ 5 strict toes to bar  2) 1MU+4 dips + 1MU + 4 dips

B) (175-185/125-135lb)

Metcon class

A) 10-9-8-7-6-5-4-3-2-1 db front squat (35+/25+lb)

*In between sets, walking lunge length of rig w/dbs at side.

*5 burpee penalty every time you set the dumbbells down.

B) Coaches choice double tabata

Monday, August 22nd 2016


A) Find a heavy triple back squat. Then do 3×5 @ 80-85% of 3RM.

 B) 10 min AMRAP:

8 plate burpees (45/25lb)-10 OH plate lunges-12 toes to bar


55/35lb plate (colored plates)

Metcon class 

A) 20 min alternating EMOM

1) 4 pullups-8 pushups-12 air squats

2) Run 200m

*Can scale down to 3-6-9 reps, or scale up to 5-10-15 reps

B) 3 rounds: 20 db weighted butterfly sit-ups/ 30 mountain climbers

Saturday, August 20th 2016


30 minutes
 With a partner, alternating minutes (one person  works on even minute, one on odd minute)
AMRAP: 2 burpees-4 pull ups- 8 push ups-12 goblet squats (53/35lb)
*Start on the next minute where you left off.


CTB pullups and 62-70lb/53lb kb

Metcon class

30 min AMRAP:
Run 200m
10 toes to bar (or 10 knees above hips)
10 ring rows
10 db lunges/side
Rest 1 minute

Friday, August 19th 2016


A) 800m-600m-400m-200m. All @ 90%+ effort. @min 0 run 800m. @ min 7 run 600m. @ min 12 run 400m. @ min 16 run 200m.

B) 4 rounds of

8 strict chin-ups-4 heavy deadlifts (265/185lb)-12 deficit pushups or ring pushups-4 deadlifts



Metcon class

A) 25 min AMRAP: 50m bear crawl-4 db front squats-8 db push press-12 db thrusters -50m db walking lunge (35-45lb)/(25-35lb)

B) 12×30 secs on 30 secs off alternating between handstand hold/side-plank hold/L-hang hold.

Thursday, August 18th 2016


A) Find a heavy single front squat in 20 minutes. If you find it early then do mobility/skill work of choice

B) Open WOD 13.3

12 minute AMRAP

150 wallballs-90 double unders-30 muscle ups (or 30 CTB pullups)

Metcon class

10 min EMOM: goblet lunges + hand release pushups

Rest 4 minutes

10 min EMOM kb swings + sit-ups

Rest 4 minutes

10 min EMOM: medball/slamball cleans + burpees

*For each EMOM athletes chooses number of reps, but it must be equal reps for each movement. Ex: 10 kb swings +10 sit-ups every minute. For lunges count total reps, aka 6 lunges and 6 pushups would be 3/leg.