A. Warm Up

Forward fold hold x 2:00
Lacrosse ball to pecs
4 Slow Rounds
10 Storks 
10 Hand release pushups 
Row 250

*15 minutes 

B. Metcon (AMRAP _ Reps)

AMRAP 15 minutes: 
100 Cals on Assault Bike (or rower) 
100 Kettlebell Swings
100 Thrusters @ 95/65

RX+ 
A/B
32/24
95/65

RX
A/B
24/16
75/55

Scaled
Row
12/8
Empty Bar

Rest 2 minutes before part C

C. Metcon (AMRAP - Reps)

AMRAP 3 minutes: 
Toes to bar

Scale to HLR or Ab-mat situps 
Rest 2 minutes before part D

D. Metcon (AMRAP - Reps)

AMRAP 3 minutes: 
Burpees 

Rest 2 minutes before part E

E. Metcon (No Measure)

3 Minutes to accumulate as much time in a plank as possible. 

A. Warm Up

Lat Stretch on pole x 60s each side
Reverse Snow angels x 15
8-1 Air Squat + Jumping Pullups 
1-pushups 

(Example: 
8 Air Squats + 8 Jumping pullups
1 pushup
7 Air Squats + 7 Jumping Pullups 
2 Pushups 
6 Air Squats + 6 Jumping Pullups 
.....)

B. Muscle Snatch (Build to a moderate set of 8)
Spend 10 minutes building in weight. 

C. Snatch Grip Deadlift (3 x 3)
Every 2 minutes for 6

D. Metcon (4 rounds for Time)

Every 5 minutes for 20:
5 Strict Handstand Pushups (Add deficit if able)  
10 DB or Kettlebell Push Press 
12/10 Cal Bike 
2 Rope Climbs 

RX
7 Kipping HSPU
10 DB Push Press
10/8 Cal Bike
1 Rope Climb

Scaled
8 pushups 
10 DB Push Press
10/8 Cal Row
3 Rope Up/downs 

A. Warm Up

2 minute squat hold
1 minute tactical frog
3 rounds slow: 
10 Goblet Squats 
20 Double Unders
10 Burpees 

B1. Front Squat (4 x 2)
Rest 45-60s before B2

B2. Back Squat (4 x 3-5)
Use same weight as front squat. 

B3. Strict Pull Ups (4 x Max Reps in 30s)
Post best amount of reps. Start a new set every 5 minutes for 20. 

C. Metcon (Time)

For Time: 
Row 500m 
15 Squat Clean Thrusters
50 Double Unders 
15 Burpees Over Bar
50 Double Unders 
Row 500

*15 minute Cap
RX+
115/75
50 Double Unders

RX
95/65
30 Double Unders 

Scaled
300m row
75/55 or lighter
10 double under attempts + 50 single unders 

A. Warm Up

2:00  to roll lats
90s couch stretch per side
then: 
3 easy rounds
10 BTN press
5 Kip swings + 3 kipping pull-ups if able
10 Box Jumps
 
15 minutes to complete the above warmup. 

B. Overhead Squat (1 x1)

8-10 minutes to build to a heavy 10s pause squat (in bottom position) 

C. Metcon (AMRAP - Rounds and Reps)

8 minute AMRAP: 
8 Alt DB Snatches  
4 Box Jumps
8 Toes to bar 

RX+
55/35
30/24
TTB

RX
40/25
24/20
TTB

Scale
Lighter DB
Jumps to a foam box
Hanging leg raise or 10 situps 

Rest 2 minutes before part D

D. Metcon (3 Rounds for time)

Every 2 minutes for 6: 
10 Kettlebell Swings
10/8 Cals on Bike

RX+ 
32/24
RX
24/16
Scale as needed.

A. Warm Up

Floss Hips 
30 band pull aparts
2 slow rounds: 
12 Double Kettlebell or DB push press
12 Situps 
12 Burpees to target

B. Metcon (Weight)

Every 2 minutes for 16: 
(first 2 are warmup and skill building sets.) 
Power Clean
Push Jerk 
(Drop Bar) 
Power Clean
Split Jerk 

C. Metcon (Time)

For Time: 
RX
3 Rope Climbs 
6 Strict Handstand pushups 
9 Chest to Bar Pull-ups 
12 Handstand pushups 
15 Cal Bike
12 HSPU
9 Chest to bar 
6 Strict Handstand Pushups 
3 Rope Climbs

 Scale As Needed

D. Metcon (Weight)

4-5 rounds as a finisher: 
6 DB curl to press (Heavy) 
10 Banded good mornings 

A. Warm Up

90s Pigeon Stretch each side
7:00 Slow AMRAP: 
10 Jumping Squats
10 Hollow Rocks 
10 Cal row or Bike
With remaining time in a 15 minute window, begin warming up barbell complex

B. Metcon (Weight)

10 Minutes to find a max: 
Clean Pull
Hang Squat Clean Thruster
Hang Clean

C. Metcon (weight)

Every 2 minutes for 5: 
RX+
1-2 Muscle Ups 
6 Toes to Bar
6 Thrusters @115/75

RX
2 strict pull-ups 
2 Kipping pullups 
4 toes to bar
6 Thrusters @ 95/65

Scaled
1-10s negative pullups or 8 ring rows
10 situps 
6 thrusters @lighter load

​D. 

A. Warm Up

Foam roll calves, stretch ankles
3 Rounds at easy pace: 
Row 250m
8 Inchworm pushups 
30 Double Unders 

*if you don't have double unders, time to start learning! Work with coaches on drills to improve DU technique during warmup


B. Muscle Snatch (4 x 3)

Use around 80% of last weeks max. Go Every 2 minutes for 8. 

C. Snatch Grip Deadlift (3 x 2-3)

Every 2 minutes for 6, peform 2-3 snatch grip deadlifts. 

D1. DB Bench Press (3 x 15)
Rest ~60s before D2. 

D2. Handstand Push Ups (Max reps in 45s)
Scale to normal pushups if needed.  Rest ~30s before part D3. 

D3.  Side Plank (3 x 45-60s per side. )
Start a new round every 5 minutes for 15. 

C. Metcon (5 rounds for calories)

15s Assault Bike Sprint x 5
Aim for more calories than last week! 
If you did this last week and didnt feel like you acheived the desired outcome, you can move to the rower and perform the same thing. 

A. Warm Up

Run 2 Laps 
Hold Bottom of squat for 2 minutes 
10 Scorpions
10 Iron Crosses 
Then: 
3 rounds: 
8 cal A/B
5 Empty Bar Thrusters 
8 Heavy Wall Balls 

B. Metcon (Weight)

Every 2 minutes for 12: 
3 Thrusters + 2 Front Squats + 1 Hang Squat Clean

*From the floor
Add weight across all sets if able. 

C. Metcon (Weight)

EMOMx8: 
10 Wall Balls + 6 Burpees 

Scale weight first, then reps. Post wall ball weight used 

D. Metcon (No Measure)

EMOM x 12: 
Odd: 12 Box Jump Step Downs 
Even: 10/7 Cal row

E. Metcon (Fall Challenge #2)

60 sec Max Calories on Assault Bike
Set your benchmark high!