Blog Archives: General

Saturday, August 13th 2016


A) Buy in: 800m run

Then 10-9-8-7-6-5-4-3-2-1 of Thruster (95/65lb) -Hand release pushup-PVC pipe sit-up

Buy out: 400m farmers carry (53/35lb kbs of 50/35lb dbs)

B) Coaches choice


115/75lb and handstand pushups instead of hand-release pushups

Metcon class

A) 28 minute partner AMRAP: I-go-you-go style

10 10-meter shuttle sprints-1xlength of rig broad jump-1xlength of rig OH plate lunge (45/25lb)-10 plate burpees

*One person goes through entire complex before next person starts

B) Coaches choice

Friday, August 12th 2016


A) 6x150m hill sprint.

B) Alternating 14 min EMOM:

1) 5 heavy touch and go power cleans 2) 30-50 double unders



Metcon class

30 min AMRAP:

Run 400m- 20 db thrusters (35/25lb)- Row 500m- 20 db lunges

Thursday, August 11th, 2016


A) 6×2 front squat w/2 sec pause on each rep. Ascending weight (75%+)

B) 6 minute ascending ladder: Wallball-box jump 3-6-9….etc.

Rest 3 minutes.

Then 5 minute ascending ladder: 3-6-9….etc box jump-push press (95/65lb)



Metcon class

8×2 mins on 90 secs off alternating between A and B.

A) 10 ring rows then AMRAP 4 burpee tuck jumps + 8 kb swings

B) 7 strict toes to bar then AMRAP 14 mountain climbers + 4 left arm kb thrusters + 4 right arm kb thrusters

Wednesday, August 10th 2016


A) 2 power snatches+ 2 hang snatches + 2 OH squats. (All touch and go)

Go every 2 minutes for 6 rounds

Ascending weight if form is good

B) 24 min AMRAP: I go-you-go with partner

20/15 cal row + 12 burpees over the rower

Metcon class 

Run 1 mile-150 air squats-50 pushups-50 db push press (35/25lb)-150 double unders (300 single unders)- Run 1 mile

Tuesday, August 9th 2016


A) 8 minute skill EMOM: Alternate between 1-2 rope climbs and 6-10 strict knees to elbows

B)Run 400m-21 deadlifts (225/155lb)-3 rounds Cindy (5 pullups-10 pushups-15 air squats)-Run 400m- 15 deadlifts-2 rounds Cindy- Run 400m- 9 deadlifts-1 round Cindy- Run 400m


A) 1 legless  rope climb + 1-2 w/legs

B) Rounds of Mary instead-(5 hspu-10 pistols-15 pull-ups) and 275/185lb

Metcon class 

A) 1250m row+10 wallballs B)1000m row + 20 wallballs C) 750m row+30 wallballs D) 500m row+40 wallballs E) 250m row+50 wallballs. Go every 7 minutes.

Monday, August 8th 2016


A) 3×8 back squats @70%+. In between working sets 8-12 ring/bar dips

B) 4 rounds of

5 db deadlifts- 5 db power cleans-5 db push press- 5 db thrusters-5 manmakers (35/25lb)-

bear crawl 1x around the rig


50lb/35lb dbs

Metcon class

32 min AMRAP I-go-you-go style

10 burpee box jumps + 12 situps + 6 strict chin-ups

Saturday, August 6th 2016


Partner WOD:
4 rounds of
Run 400m
20 Power snatch (95/65)

25 Toes to bar

30 Hand release push-ups
35 Front squats (95/65)
*both partners run together
*on other movements only one person works at a time


Metcon Class

A)Tabata burpees
    Tabata air squats
B) 20 minute AMRAP
50m farmers carry (w/dbs)
12 db hang power clean
12 db push press
20 db swings
12 ring rows

Friday, August 5th 2016


A) 6×30 secs hard 30 secs easy row

(Keep a pace equivalent to a hard

500m or 1000m trial)

1 minute rest

B) 6×30 secs on 30 secs off double unders

1 minute rest

C) 6×30 secs on 30 secs off 10m shuttle runs

Rest 1 minute

D) 18-15-12-9-6-3 wallball-burpee.


wallball to a higher target 11″/10″

Metcon class

Every 4 minutes for 8 rounds alternate between A) and B)

A) Run 400m w/ slamball or wallball

B) Run 400m + 20 air squats

*Goal is to get approx 1:30-2:00 rest. If not, scale runs to 300m

Thursday, August 4th 2016


A) Find a heavy triple front squat w/ 2 sec pause at bottom of each rep.

Then do 3×3 (w/pause) @ 90% of A

 B) 8 minute AMRAP:

8 hang power snatch (95/65lb)-8 pullups-8 box jumps (24/20″)

Metcon class

8x2min on 2 min off alternating between A and B.

A) 1 round of Cindy (5 pullups-10 pushups-15 air squats) + max cals on rower

Rx-plus: 5 CTB pullups-10 ring pushups-15 air squats

B) 20kb swings + 10 goblet lunges + max burpees to a target

Wednesday, August 3rd 2016


A) 1 hang clean + 1 clean. Ascending weight every 75 seconds for 8 rounds.

B) 4 rounds: 100m farmers carry (53/35lb kbs)-12 kb box step ups (20/18″ box) -20 kb swings


10 kb snatches/arm instead of kb swings

Metcon class

A) 30-20-10 wallball-V-up .

Rest approx 5 minutes

B) 10-20-30 wallball-hollow-rock

Rest approximately 5 minutes

C) 30-20-10

V-up-hollow rock

(Rx-plus: toes to bar instead of V-ups)