Friday

Metcon

Murph

With a 50min time cap

Thursday

500m row

Rest, so wait for the next person to Finish the row.

500m row

Metcon

“Kelly”

5 Rounds for time

400m run

30 box jumps

30 wall balls

Rx 24/20 inch

Rx 20/14 

Wednesday

Strength

5x3 front squat (80%)

3x5 pistols 

“Nancy”

5 rounds for time

400m run

15 over head squats

RX 95/65

Tuesday

Strength 

5x3 strict press (80%)

3x10 DB curls

“Helen”

3 rounds for time

400m run

21 KB swings

12 pull-ups 

Rx53/36

Monday

Strength

4 rounds

30 kb swings

Rest 2 mins

20 Turkish get ups (10/10)

Rest 2 mins

30 KB cleans (15/15)

Rest 2 mins 

30 KB overhead lunges (15/15)

Metcon

“Fran”

21,15,9

Thrusters

Pull-ups 

Rx 95/65

Friday

Strength

Power Snatch (20 Min to find Heavy 3 Touch and Go)

Power Snatch (1 Set of Max Reps)

Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.

*Metcon

15 min AMRAP

10 power cleans

10 handstand push ups

RX Men: 95-125

RX Women:65-95

Thursday

Strength

Deadlift 4x4

4 Rounds

NOT FOR TIME

8 Single Leg (Dumbbell) Deadlifts Left Leg

8 Single Leg (Dumbbell) Deadlifts Right Leg

8 Supine Barbell Rows (SLOW)

For this one, I want to see slow and good form. 

*Metcon

5 Rounds

15 Kettlebell Swings

15 Burpees

RX Men: 53 KB

RX Women: 35 KB

Wednesday

Strength

Front Squats (20 Min to find Heavy 3)

Front Squats (1 Set of Max Reps)

Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.

*Metcon

3 Rounds

Each Round is a 4 Min AMRAP

20 Double Unders / Dumbbell Hop Overs

5 Barbell Front Squats

3 Barbell Thrusters

Rest 1 Min Between AMRAPs

RX Men: 75#

RX Women: 55#

Tuesday

Strength

4 Rounds of:

20 Alternating Single Arm Shoulder Press

200m Farmer Carry

Rest 2 Mins before moving on

4 Rounds of:

16 Renegade Row (w/push up)

100m Overhead Plate Carry

Choose weight for you scores

*Metcon

10 Rounds

6 Barbell Power Cleans

8 Weighted Sit Ups 

RX Men: 95-115

RX Women: 65-75 

Monday

Strength

Power Clean (20 Min to find Heavy 3 Touch and Go)

Power Clean (1 Set of Max Reps)

Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.

*Metcon

20 min AMRAP

Run 200 Meters

3 Pull Ups

7 Push Ups

12 Air Squats

Friday

*Strength

Back Squat 

5x5 work up to 85%

*Metcon 

400m Run

20 KB Swing 53/35

400m Run

20 Flutter Kicks

400m Run

20 Burpees

400m Run

20 Wall Balls 20/14

400m Run

20 double unders

400m Run

100m Heavy Farmer Carry (heavy) Finish Strong

Thursday

*Strength

Bench press 

5x5 work up to 85%

100 band pull apart

*Metcon 

15 Min AMRAP

2 Wall Walks

20 Single DB Overhead Walking Lunges

5 T2B

Wednesday

*Strength

Front Squat 

Strict press 

5x5 work up to 85%

*Metcon 

4 rounds

10 pull ups

10 box jumps

10 bent over rows 

10 box jumps 

RX Men 95

RX Ladies 65

Tuesday

*Strength

Deadlift 

5x5 work to 85%

*Metcon 

25 min Amrap

30 Double unders/or 90 singles

12 power snatch

20 wallballs

Rx Men 75/20

Rx Ladies 55/14

Monday

*Strength

3 rounds ( yes to 30 seconds rest)

1 min Jumping Lunges

30 seconds rest

1 min weighted Russian twist 

30 seconds rest

1 min squats

30 seconds rest

1 min sit-ups 

30 seconds rest

*Metcon 

10 Power Cleans

10 Jerks/ or Push Press

10 Back Squats

10 Bar Facing Burpees

9 Power Cleans

9 Jerks/ or Push Press

9 Back Squats

9 Bar Facing Burpees

....Repeat

8,7,6,5,4,3,2,1 OF EACH

RX Men: 95-135

RX Women: 65-85

Friday

*Strength 

Back Squat

5x5 (45%, 55%, 65%, 75%, 85%)

Bent over Row

5x7

*Metcon

4 Rounds of 3 min AMRAPs

8 Hang Power Cleans

8 Box Jump Overs

Rest 1 Min between each 3min AMRAP

RXM 75-115

RXW 55-75

Thursday

Strength 

Dips

4x Max Effort 

Push ups

4x Max Effort

*Metcon

For time

100 Thrusters

But….

Every minute you perform Burpees!

When the clock hits 1:00 min you do 1 Burpee

When the clock hits 2:00 min you do 2 Burpee

3:00 min you do 3 Burpees, You get it?

You keep adding until the 100 thrusters are complete.

RXM 75-95

RXW 55-65

Wednesday

*Strength 

4 Rounds

20 Goblet Squat Alt Step outs

20 Hip thrust ( 10 each leg) No weight.

20 lunge step up right

20 lunge step up left

20 rotating slow mountain climbers

20 love taps

*Metcon

20 Min AMRAP

200m Run

10 Pull ups

20 KB Swing

RXM 53 KB

RXW 35 KB

Tuesday

Strength 

Deadlift

(5x7) every other min for 10 mins

Bench Press

(4x8) every other min on the min for 8 mins

*Metcon

6 rounds

10 Push up + Renegade Row

24 Jumping lunges (12 each leg)

30 Double unders/or 90 singles

RXM 40 DB

RXW 25 DB

Monday

Strength

Strict press + push press

(5x6) 3 strict + 3 push press

OH Squat

(8x2) 2 reps every 90 seconds for 12 min

 *Metcon

24 Min AMRAP

20 DB Alt Snatch

20 DB Alt Step up

RXM 40-50

RXW 25-35

Friday

Strength

Front Squat 5 x 3 85% working set

60 Seated dumbbell press.

*Metcon

AMRAP 12 Min

2 Wall Walk

7 Barbell Hang Clean and Jerks

Thursday

Strength

2 sets

50 sit-ups

100 jump rope

100 flutter kicks

100 jump rope

50 leg raises

100 jump rope

100 mountain climbers

100 Jump ropes

*Metcon

For Total Time

4 Rounds

25 Burpees

50 Air Squats

Rest 1 Min

Wednesday

Happy New Year!