A. Warm Up

2-3 Sets
Row 150
5 Burpees
25 Double unders 
5 Single arm kettlebell swings at light weight. 

B1. Front Squat - 4x2-3 (Superset)

B2. Back Squat (AMRAP 30 seconds)
Try to stay on the same clock as a class. 30s AMRAP Back Squat with same weight as the front squat. Rest 30s before part B3

B3. Weighted Pull Ups (3-5 reps)
Repeat B1-B3 a total of 4 times. Start a new round every 4-5 minutes. 

C. Metcon (Time)

For Time: 
15 DB Thrusters 
15 Burpees
15 DB Hang Squat Cleans 
12 Burpees
15 DB Front Squat
9 Burpees

Due to a limited number of DB's, we will remain flexible with weight section. Just make sure its a challenge to finish and each DB movement shouldn't be done unbroken except for the front squats. 
50/35 would be RX Plus 
40/25 RX and scaled will vary based on experience. 

A. Warm Up 

Spend 2-3 Minutes jumping rope. Practice double unders toward the end of that time. Then: 
Foam foll lats and upper back for 2 minutes. 

3 Rounds (NFT)
20s Hang From pull-ups bar
10 Band Passes
10 PVC overhead squats
5 Push Ups 
10 Hollow Rocks 
10 Kip Swings

B. Overhead Squat (3-3-2-2)

Only add weight if technique allows. Coaches will be very strict on range of motion and technique standards. 

C. Metcon (Time)

For Time: 
9-7-5
Overhead Squat
5-3-1 
Rope Climbs 

RX+ 115/75
RX 95/65
Scaled is lighter load or Goblet Squat 

Rest 5 minutes before Part D

D. Metcon (Calories) 

3 Sets: 
5 Hang Power Snatches 
8/6 Unbroken Pullups 
15s A/B for max calories 

rest 2-3 minutes between efforts. 

Weights are the same as part C

A. Warm Up

1 Lap Run 
5 Pullups 
10 Pushups 
15 Squats
20 Situps 
1 Lap Run
x 2

-After the above General Warmup, grab a barbell and perform 5 reps of each: 
Deadlifts
Muscle Cleans 
Front Squats
Thrusters 
Push Press 
Split Jerk 

B. Metcon (Weight)

Every Minute on the Minute for 10: 
Power Clean
Push Press
Split Jerk 

Build in weight across all sets 

C. Metcon (Time)

For Time: 
RX+
30-20-10
Hand Stand Pushups (Kipping or strict) 
Toes To Bar
RX
20-15-10
Handstand Push ups 
Toes to bar
Scaled
25-20-15
Push-ups or L-sit DB Press
Hanging leg raise

D. Metcon (Weight)

2-3 Rounds: 
20 Band Pull-aparts
15 Skull Crushers 

A. Warm Up

​7 Minutes of Line Drills then Clean Review. 

B. Metcon (Weight)

Every 2 Minutes for 10 (5 Sets) 
Pause Clean (2 seconds at knees)
Squat Clean 

Go heavy, build in weight across sets. 

.C. Front Squat (2-2-2@80-85%)

D. Metcon (AMRAP - Reps)

EMOM x 10
RX+
Odd: 3 Hang Squat Cleans @135/95
Even: 1-2 Muscle Ups 

RX
Odd: 3-5 Hang Squat Cleans @ 115/75
Even: (M) 6-8 Strict Pulls (W) 3-5 Strict Pulls 

Scaled
Odd: 5 Hang Squat Cleans @ 75/55
Even: 2-3 Negative Pull-ups or 8 Inverted Rows
 
 Count Total Pull-ups or muscle ups 

E. Metcon (4 rounds for distance)

Every 2 minutes for 8: 
Row 15 Seconds all out for max meters 

*Set rower intervals to ensure accurate count. 

A. Warm Up

Complete the following: 
10 Normal Stance Squats
5 Burpees 
10 Wide stance squats
5 Power cleans with empty bar
10 Narrow stance squats
5 Front squats with empty bar
10 offset squats (Right leg in front, toes out) 
5 Push press with empty bar
10 offset squats (left leg in front)
5 Push jerks 

Then begin warming up front squats 

B. Front Squats (Every 2 minutes for 8: 1 rep)

We only have 4 sets, so make them count. Before time starts, you should be at about 85+% of your current 1 rep max. Beginners: Perform 4 sets of 8 to build up the necessary volume to handle max loads in the future. 

C. Metcon (Weight)

EMOM x 8
Power Clean
Push Jerk 

Build across all sets

D. Metcon (4 rounds for time)

4 Sets at tough effort: 
5 Squat cleans 
5 Burpee Pullups 
100m Sprint
Rest 2 minutes between sets

For the run: 
This will be an out and back. We want you to use the straightaway to gain some good speed and push yourself on the run. 

RX+
155/105
Chest to bar
RX
135/95
Pullups
Scaled 
Lighter weight from the hang if needed 
Burpees 

A. Warm Up

7 Minutes of game 
7-10 minutes of set-up and movement specific warmup. 

B. Five Alive

5 sets each for time: 
15 Wall Balls 
15 Box Jump Step downs 
50 Double Unders 
15 Kettlebell Swings
15 Burpees 
15 Hang Power Snatches 
Rest 2 minutes between each round 

RX
20/14
24/20
50 Double Unders
24/16
75/55

Scale the loads if needed. 

A. Warm Up
 
Line drills with emphasis on hamstings and posterior chain. 
Then: 
3 Rounds Not for time: 
3/3 Single leg deadlift (with kettlebell if able 
4-6 Toes to bar or hanging leg raises
10 Cals on Assault bike 

B. Deadlift (Find a New 1 RM)

No more than 7 heavy singles above 85%. 

Beginners: Every 3 minutes for 15; perform 10 deadlifts at light to moderate weight. 

C. 50 Toes-to-Bar (T2B)

For time: 
50 Toes to Bar*
Scaled is 100 Ab-mat situps

*Every time you break: 15 Double unders  

D. Assault Bike

​Assault bike 1 mile for the fellas, .7 miles for the ladies. 

A. Warm Up

​2-3 Sets
Row 150
20 Double Unders 
Run 1 Lap
5-10 Pushups 
 
Then a running drill and skill warmup 

B. Metcon (No Measure)

Spend 10-12 minutes making up something you missed from Monday, Tuesday or Wednesday. 

C. Triple Double (Time)

For Time:
Row 2k
200 Double Under
2 Laps run (800m loop) 

Scaled is 1000m Row, 100 dubs or 200 singles and a 1 lap run

A. Warm Up

​Run 2 laps 
10m Ostrich Walk 
10-20s Hollow Rock 
Run 1 Lap 
10 Muscle Cleans 
10 Front Squats 
Run 1 Lap 
10 Hang Power Cleans 
10-20s Hang From the bar

Review power cleans 

B. Power Clean (Find your 1 RM)

C. Metcon (Time)

3 Rounds for time:
25 Kettlbell swing
25 Burpees 

RX+ 32/24
RX 24/16
Scaled 20/12 

A. Warm Up

8-10 Minute warm-up with emphasis on shoulders and hips. (Coaches choice) 

B1. Shoulder Press (Start a new round every 3 Minutes )

5-4-3-2-1

B2. Weighted Pull Up (Building to a heavy single)

5-4-3-2-1

C. Cindy

20 Minute AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats

Scaled: 
5 Jumping Pullups 
10 Scaled pushups (Choose most effective)