MetCon: AMRAP 5 7 Rounds of “The Chief” (115/80) Max Calorie Bike rest 5 minutes AMRAP 5 6 Rounds of “The Chief” (135/95) Max Calorie Bike rest 5 minutes AMRAP 5: 5 Rounds of “The Chief” (155/105) Max Calorie Bike 1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats […]
Strength: Overhead Squat (70%/3)3 Every 2 Mins MetCon: “Flip and Flop” 21-15-9 DB Snatches (50/35) Calorie Row … Directly into… 21-15-9 Box Jump Over (24/20) Pull-Ups SC: (35/25) Fit: (25/15), Step overs
Strength: Front Squat (78%/4)5 2 Min rest b/t sets Metcon: Ascending Ladder by 3’s for 8:00: 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to Bar … SC: 75/55, K2E Fit: 65/45, Knee-ups
Gymnastics Conditioning 4 sets of: 3 Strict C2B 3 Kipping C2B 3 Bar Muscle Ups rest as needed between sets *The goal is to complete the entire giant-set without coming off the bar. SC: strict Pull-ups, kipping pull-up, C2B Fit: Ring Row, bands or jumping Pull-ups Metcon: “Tread Water” 2k Row 150 Double Unders 10
Metcon: “Play Dead” AMRAP 5: 600m Run Buy-In 12 Deadlifts (185/135) 12 Barbell Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (225/155) 9 Barbell Burpees Rest 5:00 AMRAP 5: 200m Run Buy-In 6 Deadlifts (275/185) 6 Barbell Burpees SC: (155/105), (185/135), (225/155) Fit: (135/95), (155/105), (185/135) Midline: 3 Rds 10 Turkish Get
Strength: Back Squat (78%/5)4 2 Min rest b/t sets *Coaches give your class time to warm up to 78%. Some of our members need more time bc they lift heavier* MetCon: 27-21-15-9 Calorie Row Kettlebell Swings (53/35) Overhead Squats (75/55) SC: (35/26), (65/45) Fit: (26/18), (55/35)
9am Partner WOD 6 RFT: 40 Cal Row 20 TTB 10 Hang Power Snatches (115/75) *Split reps evenly* SC: K2E, 95/65 Fit: Knee-up, 65/45
Strength: Front Squat (75%/4)5 2 Min rest b/t sets Metcon: Teams of 2, AMRAP 20: 5 Front Squats (165/110) 15 Plate Hops (45#) 10/7 Calorie Bike *Partners complete full rounds before switching. SC: 115/80, Row Fit: 95/65, (25#), Row
MetCon: “Mad Season” 21-18-15-12: Chest-to-Bar Pull-ups DB Push Press (35’s/25’s) Back Rack Lunge (115/80) SC: Pull-ups, 25’s/15’s, 95/65 Fit Ring Rows, 65/35 PP & Lunges w/ barbell *Spend the rest of class working on Weakness*
Strength: Push Press (75%/5)5 Every 2 Mins MetCon: For Time: 15 Deadlifts (185/135) 30 Sit-ups 12 Deadlifts (185/135) 24 Sit-ups 9 Deadlifts (185/135) 18 Sit-ups 6 Deadlifts (185/135) 12 Sit-ups 3 Deadlifts (185/135) 6 Sit-ups SC:155/105 Fit: 115/80
