THURSDAY

THURSDAY
Weightlifting
Bench Press
Metcon
Metcon (AMRAP – Reps)
3 min. on: 3 min. off x 4

600/500m Row
ME TTB

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
Every 90 sec. x 5

30 Double Unders
15 Sit Ups

Metcon
Metcon (3 Rounds for reps)
AMRAP 3

ManMakers

rest 3 min.

AMRAP 3

Cal Ski Erg

rest 3 min.

AMRAP 3

8 RKBS (53/35)
8 Push Ups

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
EMOM 16

a) :20 L-Sit
b) :30 HS Hold
c) :40 DBall Hold
d) :50 Plank

Metcon
Metcon (No Measure)
4 RNFT:

AHAP Front Rack KB Carry 200 Feet
20/15 Cal Ski Erg AFAP
10 Tempo Ring Rows
10/10 SA DB Bench Press

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
Every 5 min. x 6

25/20 Cal AB
10/10 Single Arm Hang Clean and Jerk
10 Burpee Pull Ups

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
EMOM 9

1.) :30 Handstand Hold
2.) :30 Hanging L-Sit
3.) :30 Bottom of Push Up

Metcon
AMRAP 14 (AMRAP – Rounds and Reps)
70 Double Unders
50 Wall Balls (20/14)
25 Deadlifts (135/95)

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
10-8-6-4-2

Bench Press
Bent Over Row
Ring Dip

** Not for time
*** Increasing weight on Bench Press each set

Metcon
Metcon (No Measure)
EMOM 15

a) 30 sec. HS Hold
b) 40 sec. Hollow Hold
c) 50 sec. Plank

THURSDAY

THURSDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min. AMRAP

200m Run
1 Rope Climb
400m Run
2 Rope Climbs
600m Run
3 Rope Cimbs
800m Run
4 Rope Climbs

THURSDAY

THURSDAY
Metcon
Metcon (Weight)
EMOM 10

a) 5 DL @70% + 5-10 HSPU
b) 10 Hollow Rocks + 10 Scorpions

Metcon
Metcon (Time)
5 RFT:

7 Front Squats (115/75)
9 TTB
11 Box Jump Overs (24/20)

THURSDAY

THURSDAY
Metcon
1000m Row (Time)
Max Effort 1000m Row
Metcon
Metcon (Time)
For Time:

100-80-60-40-20

Double Unders

50-40-30-20-10

Wall Balls (20/14)

** after each set 10 Hang Power Cleans (95/65$

THURSDAY

THURSDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
HERO WEEK

Day 4

” Artie”

20 min. AMRAP

5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Thrusters (95/65)

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
:30 on :10 off x 4

Box Jumps
Sit Ups
RKBS
Split Jumps
Rest

Metcon
Metcon (No Measure)
X- Cessory Work

4 Sets

15 Hip Extensions
15 DB Hammer Curls
Oh/Farmer KB Carry
10 Dips

THURSDAY

THURSDAY
Metcon
Metcon (Time)
In teams of 3:

200 Cal Assault Bike

X-Cessory Work
3 Sets

10 Good Mornings
10/10 Bulgarian Split Squats
10 DB Bent Over Rows

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
4 x :25 on :20 off

Bottom Ring Dip
Chin Over the Bar
Hollow Hold

Metcon
Metcon (Time)
4 RFT:

7 Deadlifts (225/155)
7 TTB
14 Box Jump Overs (30/24)

THURSDAY

THURSDAY
Weightlifting
Bench Press
Metcon
Metcon (Time)
For Time:

10 RFT

10 DB Step Ups
2 Wall Climbs

THURSDAY

THURSDAY
Metcon
Metcon (Weight)
a) EMOM 7

1 Snatch Pull + 1 Snatch + 1 OHS

b) EMOM 5

2 Power Snatch

Metcon
Metcon (3 Rounds for reps)
4 min. on: 3 min. Off x 3

Buy in: 35 Wall balls (20/14)
AMRAP
4 Box Jump Overs (24/20)
8 KBS (53/35)

THURSDAY

THURSDAY
Weightlifting
Shoulder Press
Metcon
Metcon (Time)
For Time:

2-4-6-8–10
Muscle Ups
10-8-6-4-3
Deadlifts (315/255)

** 50 D/U after each set

THURSDAY

THURSDAY
Metcon
Metcon (4 Rounds for time)
4 Rnds.

500/400m Row
25 Burpees

Rest 2 min. Btwn Rnds

THURSDAY

THURSDAY
Weightlifting
Back Squat
Metcon
Metcon (Time)
For Time:

30-20-10

RKBS (70/53)
Walking Lunges
Wall Balls (20/14)

THURSDAY

THURSDAY
Weightlifting
Clean and Jerk
Metcon
Metcon (Weight)
Every :45 for 15 min:

1 Clean and Jerk @ 65%

THURSDAY

THURSDAY
Weightlifting
Shoulder Press
Metcon
Metcon (Weight)
Every 2 min. for 10 min.

8 Strict Press @ 65%

Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP

6 Snatch (115/75)
8 TTB
10 Box Jump Overs (24/20)

THURSDAY

THURSDAY
Metcon
Metcon (Time)
5 RFT:

400m Run
20 DB Snatch (50/35)
20 DB Step Ups

THURSDAY

THURSDAY
Weightlifting
Shoulder Press
Metcon

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
4 Rounds

Heavy Sled Push
10/10 Bulgarian Split
Heavy Farmers Carry
10/10 DB Step Ups

Metcon
Metcon (Time)
21-15-9

KBS (53/35)
TTB
Front Squats (75/45)

THURSDAY

THURSDAY
Weightlifting
Metcon
Metcon (Time)
For Time:

5-10-15-20-25-30

Alt. DB Snatch
Box Jumps

THURSDAY

THURSDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
35 min. AMRAP

5 Pull Ups
10 Push Ups
15 Box Jumps (20)
20 Wall Balls (20/14)
40 Sit Ups

THURSDAY

THURSDAY
Metcon
Metcon (AMRAP – Rounds)
Wu-WOD

4 RNFT

3/3 TGU
15/12 Cal Ski Sprint
8/8 Bulgarian Split Squats

Conditioning

15 min. Relay
In teams of 3:

300/200m Row
7 Devils Press
DBall Carry

THURSDAY

THURSDAY
Metcon

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
Conditioning:

EMOM 16
1.a)10 Bench Press
b) 10/10 Renegade Rows
c) :40 OH BB Hold
d) :30 Dbl KB Wall Sit

2) Every 3 min. for 15 min.
21/15 Cal Row
15 Box Jumps (24/20)
9 CTB *

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
Every 2 min. for 40 min.

1) 12/9 Cal Row + 10 TTB
2) 10 Box Jump Overs + 10 RKBS + 10 KB Lunges

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
Conditioning

a) Every 2 min for 10 min.

10 KBS
20 Split Jumps
10 DBall GTOS

b) Every 3 min. for 18 min.

6 Hang Power Snatch(115/75)
10 Bar Facing Burpees
2 Rope Climbs

THURSDAY

THURSDAY
Weightlifting

THURSDAY

THURSDAY
Metcon
Metcon (4 Rounds for reps)
a) 40/30 Cal AB
AMRAP
2 HSPU
2 Alt. DB Snatch
4 HSPU
4 Alt. DB Snatch
etc.

b) 100′ Farmers Carry (AHAP)
AMRAP
50 Double Unders
15 RKBS (AHAP)

** 4 Rounds
** 5 min. On : 3 min. Off
** Alt btwn A and B

THURSDAY

THURSDAY
Metcon
Metcon (Weight)
10 min. EMOM

3 TnG Power Clans + 3 Thrusters

** Build every 2 sets

Metcon
Metcon (Time)
For Time:

21-15-9

Back Squat (95/65)
Push Ups

15-12-9

Front Squat (115/85)
Push Ups

12-9-6

OHS (135/105)
Push Ups

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
15 min. EMOM

1) 18/15 Cal AB
2) 40 sec. D-Ball Hold
3) 40 sec. Plank

Metcon
Metcon (Time)
For Time:

40/30 Cal Row
40 Burpees
40 KBS (70/53)
40 Box Jump Overs (24/20)
40 Alt. DB Snatch (50/35)

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
16 min. EMOM

1) 1-3 Rope Climbs
2) 15/10 Cal AB
3) 1 Rnd. Cindy
4) Rest

Metcon
Metcon (AMRAP – Rounds and Reps)
8 min. Ladder

2 Power Snatch (115/75)
2 Burpee Box Jump Overs (24/20)
4 Power Snatch
4 BBJO
Etc.

THURSDAY

THURSDAY
Metcon
Metcon (Time)
FOR TIME:

1K Row
80 Wall Balls (20/14)
40 Box Jumps (24/20)
20 TTB
10 Snatches (165/105)

THURSDAY

THURSDAY
Metcon
Metcon (Time)
For Time:

1K/ 750m Row
30 Clean and Jerks (115/75)

**REST 10 Min.**

For Time:

1K/ 750m Row
30 Clean and Jerks (115/75)

THURSDAY

THURSDAY
Weightlifting
Push Press (5-4-3-2-1)
Metcon
Metcon (2 Rounds for reps)
5 min. AMRAP

50 Air Squats
15 SDHP (75/45)

2 min. rest

5 min. AMRAP

30 RKBS (70/53)
30 Sit Ups

THURSDAY

THURSDAY
Metcon
Metcon (AMRAP – Rounds)
Every 90 sec. until Failure:

10 Pull Ups
15 Wall balls (20/14)
10 KBS (53/35)

** 12 Rnds. Max

THURSDAY

THURSDAY
Metcon
Metcon (4 Rounds for reps)
5 min. AMRAP

500/400m Row
30 Wall balls (20/14)
30 Sit Ups

4 min. AMRAP

400/300m Row
25 Wall Balls (20/14)
25 Sit Ups

3 min. AMRAP

300/200m Row
20 Wall Balls (20/14)
20 Sit Ups

2 min. AMRAP

200/100m Row
15 Wall Balls (20/14)
15 Sit Ups

THURSDAY

THURSDAY
Metcon
Metcon (Weight)
20 min. Clock:

40 DB Cleans
40 KB Step Overs
30 DB Cleans
30 KB Step Overs
20 DB Cleans
20 KB Step Overs
10 DB Cleans
10 KB Step Overs

With remaining time:

Find Max Clean

THURSDAY

THURSDAY
Weightlifting
Floor Press
Metcon
Metcon (No Measure)
Every 4 min. for 12 min:

500/400m Row
25/20 Push Ups
15 Pull Ups

THURSDAY

THURSDAY
Metcon
Metcon (Time)
25 min. Cap

6 RFT:

60 Double Unders
5 Muscle Ups
10 Strict HSPU
15 KBS (53/35)

THURSDAY

THURSDAY
Metcon
Metcon (Weight)
21 min. EMOM

1) 1-3 Rope Climbs
2) 7 Touch and Go Power Snatch
3) 12 Burpees

THURSDAY

THURSDAY
Metcon
Metcon (AMRAP – Rounds)
Every 2 min. For as long as possible:

10 Wall Balls
5 Burpees
10 KBS

** 30 min. Cap

THURSDAY

THURSDAY
Weightlifting
Deadlift
Metcon
Metcon (Time)
FOR TIME:

20 DB Snatch
20 DB OH Lunge
30 DB Snatch
30 DB OH Lunge
40 DB Snatch
40 DB OH Lunge
30 DB Snatch
30 DB OH Lunge
20 DB Snatch
20 DB OH Lunge

THURSDAY

THURSDAY
Metcon
Metcon (Time)
For Time:

10-1
Overhead Squats (95/65)
1-10
HSPU
10-1
Power Snatch

THURSDAY

THURSDAY
Metcon
Metcon (10 Rounds for reps)
40 min. Clock:

3 min. On : 1 min. Off

50 D/U
15 Wall Balls (20/14)

a) ME D-Ball GTOS

b) ME DB Snatch (Alt. Arms)

THURSDAY

THURSDAY
Metcon
Metcon (8 Rounds for reps)
8 Intervals: 90 sec. on : 2 min. Off

a) 30 Push Ups
ME Dbl KB Front Squats

b) 200m Run
ME Muscle Ups

THURSDAY

THURSDAY
Metcon
Metcon (6 Rounds for reps)
6 x 3 min. on: 2 min. Off

a) 250/200m Row
10 Burpee Over the Rower
ME KBS (70/53)

b) 20/15 Cal AB
10 TTB
ME HSPU

THURSDAY

THURSDAY
Weightlifting
OLY
Muscle Snatch
4×2

Power Snatch
6×3

OHS
4×4

THURSDAY

THURSDAY
Conditioning
Metcon (No Measure)
6 Intervals:

a) 400m Run
200m Farmers Carry

b) 75 D/U
2 Rope Climbs
10 HSPU

** Rest 2 min. btwn. Intervals

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
Every 5 min. for 40 min.

400m Run
15/12 Cal Row
10/8 Cal Bike

THURSDAY

THURSDAY
Metcon
Metcon (Time)
For Time:

In teams of 3:

5K Row
Every 3 minutes:

1) 15 HSPU
2) 20 KBS (70/53)
3) 25 Wall Balls (20/14)

THURSDAY

THURSDAY
Metcon
Metcon (Time)
HERO WEEK DAY 4:

“WESTON”

5 RFT:

1000m Row
200m Farmers Carry
50m OH Right Arm Carry
50m OH Left Arm Carry

THURSDAY

THURSDAY
Weightlifting
Barbell Cycling
4 min. EMOM

3 TnG Squat Cleans

– Rest 2 min.-

8 Sets Every 45 sec.

2 TnG Squat Cleans

– Rest 2 min. –

12 Sets Every 30 sec.

1 Squat Clean

Metcon
Metcon (Time)
2 RFT:

50 Wall Balls (20/14)
30 KBS (53/35)
15 HSPU

THURSDAY

THURSDAY
Weightlifting
Every 30 sec. for 5 min:
a) 4 Front Squats
– Rest 1 min.-

b) 3 Thrusters
– Rest 1 min.-

c) 2 Clusters

Metcon
Metcon (Time)
For Time:

1k/ 750m Row
50 Burpees
1k/ 750m Row

THURSDAY

THURSDAY
Weightlifting

THURSDAY

THURSDAY
Weightlifting
Every 30 sec. for 5 min:
1. 2 Touch and Go Power Snatch
2. 3 Touch and Go Power Cleans
3. 3 Touch and Go Power Clean and Jerks
Metcon
Metcon (Time)
For Time:

Buy In: 20/15 Cal AB

2 Rounds

15 DB Cleans
10 TTB
5 DB STO

Buy Out: 20/15 Cal AB

THURSDAY

THURSDAY
Weightlifting
Every 30 sec. for 5 min:
4 Snatch Grip Deadlifts

-Rest 60 sec.-

3 Hang Snatch

-Rest 60 sec.-

2 OHS

Metcon
Metcon (Time)
For Time:

50 D/U
21 Thrusters (45/35)
50 D/U
15 Thrusters
50 D/U
9 Thrusters

THURSDAY

THURSDAY
Metcon
Metcon (3 Rounds for weight)
5 Min. Every 30 sec.

2 TnG Power Snatch
rest 60 seconds

5 min. Every 30 sec.

3 TnG Power Cleans
rest 60 seconds

5 min. Every 30 sec.

4 TnG Push jerks

Metcon
Metcon (Time)
For Time:

10 Power Cleans (135/95)
20 Wall Balls (20/14)
10 Power Cleans (135/95)
30 TTB
10 Power Cleans (135/95)
20 Wall Balls (20/14)

THURSDAY

THURSDAY
Metcon
Metcon (Weight)
15 min. EMOM

0-5: 3 TnG Power Cleans
5-10: 2 TnG Power Cleans
10-15: 1 Power Clean

Metcon
Metcon (Weight)
Every 2 min. for 12 min:

9 Hang Power Cleans @ 50% 1RM
9 Thrusters

** Bar Drop Penalty 5 Burpees

THURSDAY

THURSDAY
Weightlifting
15 min. EMOM
0-5

3 TnG Power Snatch

5-10

2 TnG Power Snatch

10-15

1 Power Snatch

Metcon
Metcon (AMRAP – Rounds and Reps)
5x 90:90

10/7 Cal Ski/Row/Bike
10 TTB
10 OH Walking Lunges (45/25)

**start each interval where you left off

THURSDAY

THURSDAY
Metcon
Metcon (Weight)
15 min. EMOM

0-5
3 TnG Power Cleans
5-10
2 TnG Power Cleans
10-15
1 Power Cleans

Metcon
Metcon (Time)
“Annie”

For Time:

50-40-30-20-10

Double Unders
Sit Ups

THURSDAY

THURSDAY
Met-Con
Metcon (Weight)
0-5 min.

3 TnG Power Cleans

5-10

2 TnG Power Cleans

10-15

1 Power Clean

Metcon
Metcon (3 Rounds for reps)
3 x 6 Intervals

a) 400m Run
AMRAP
2 M/U or 2 Wall Climbs
6/6 KB Snatch (53/35)

b) 30/20 Cal Bike
AMRAP
6 SA OH KB Lunge (left)
6 Burpees
6 SA OH KB Lunge (right)
6 Burpees

c) 750/500m Row
AMRAP
6 SA KB Thrusters (left)
6 Box Jumps (30/24)
6 SA KB Thrusters (right)
6 Box Jumps (30/24)

THURSDAY

THURSDAY
Metcon
Metcon (3 Rounds for weight)
15 min. EMOM

0-5

3 TnG Power Clean and Jerks

5-10

2 TnG Power Clean and Jerks

10-15

1 Power Clean and Jerk

Metcon
Metcon (Time)
For Time:

100 Burpees

THURSDAY

THURSDAY
Weightlifting
15 min. EMOM
0-5

3 TnG Power Snatch

5-10

2 TnG Power Snatch

10-15

1 Power Snatch

Metcon
Metcon (Time)
3 RFT:

3 Wall Climbs
6 Deadlifts
9 Box Jumps (24/20)
35 Double Unders

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
3 Rnds.

20/15 Cal AB
Rest 2 Min.
500/400m Row
Rest 2 min.

Metcon
Metcon (Time)
3 RFT:

21 KBS (53/35)
15 TTB
9 Hang Power Clean (115/75)

THURSDAY

THURSDAY
Conditioning
Metcon (6 Rounds for time)
Sprint Intervals

6x200m Run

** Walk Back/ Repeat

Metcon
Metcon (Time)
5 RFT:

12 STO (115/75)
12 TTB

THURSDAY

THURSDAY
Conditioning
Metcon (6 Rounds for time)
6 Rnds.

a) 250m Ski Erg
b) 250m Row

**Rest 2 min.
*** Alt. Each round

Metcon
Metcon (Time)
For time:

15-12-9-6-3

HSPU
Pull Ups
Later Hops

THURSDAY

THURSDAY
Metcon
Metcon (4 Rounds for time)
4×400 m Run
**rest 2 minutes
Metcon
Metcon (Time)
For Time:

3 Muscle Ups
21 KBS (70/53)
6 Muscle Ups
15 KBS (70/53)
9 Muscle Ups
9 KBS (70/53)

THURSDAY

THURSDAY
Gymnastics
12 min. EMOM
a) 20 sec. HS Hold
b) 10 sec. Chin Over Bar
Metcon
Metcon (Time)
4 RFT:

35 D/U
25 Air Squats
20 Sit Ups

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
12 min. EMOM

a) 20 D/U
6 Burpees

b) 20 RKBS (AHAP)

Metcon
Metcon (2 Rounds for reps)
4 min. AMRAP

6 Box Jumps (30/24)
9 STO (135/95)
12 KB DL (AHAP)

2 min. REST

4 min. AMRAP

3 Box Jumps (30/24)
6 STO (135/95)
9 KB DL (AHAP)

THURSDAY

THURSDAY
Metcon

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
Every 4 min. for 40 min:

15/12 Cal Bike
15 Push Ups
10 Box Jumps (24/20)
5 Pull Ups

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
40 MIN. EMOM

a) 5 ManMakers

b) Sled Push

c) 20 RKBS

d) Rest

THURSDAY

THURSDAY
Metcon
Metcon (5 Rounds for time)
5 RNDS. :

500/400m Row
10/10 SA DB STO

Rest 2 min. Bwtn Rnds

Metcon
Metcon (Time)
For Time:

5 Snatches
10 OHS
20’ OH Lunge
10 OHS
5 Snatches

R/X: (165/115)

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
12 min. EMOM

a) 45 sec. Plank
b) 15 RKBS

Metcon
Metcon (Time)
3 RFT.

21 Box Jump Overs (24/20)
15 Deadlifts (225/155)
9 HSPU

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
12 min. EMOM

a) 6/6 DB Snatch
b) 12 TTB

Metcon
Metcon (No Measure)
Every 3 min. for 15 min. :

3 Burpee Bar M/U
10/7 Cal Ski/Bike
15 KBS (70/53)

THURSDAY

THURSDAY
Metcon
Metcon
Metcon (Time)
4 RFT:

10/10 SA KB STO
10 Deadlifts (185/125)
10 TTB

THURSDAY

THURSDAY
Metcon
Metcon (Weight)
12 min. EMOM

a) 15 Wall Balls (20/14)
b) 5 Deadlifts + 5 Box Jumps

Metcon
Metcon (AMRAP – Rounds and Reps)
15 min. AMRAP

9 KBS (70/53)
9 Push Ups
9 Cal Row

THURSDAY

THURSDAY
Metcon
Metcon (No Measure)
12 min. EMOM

a) 15/12 Cal Row
b) 8 Burpee Box Jump Overs

Metcon
Metcon (Time)
5 RFT:

6 CTB
9 Hang Power Snatch (95/65)
12 DB Walking Lunges (50/35)

THURSDAY

THURSDAY
Weightlifting
Power Snatch
10-8-6-4-2

** 7 Burpees before each set
** All Touch and Go

Metcon
Metcon (4 Rounds for time)
4 Rnds. Each for time

10/7 Cal Bike
10 Pull Ups
10 KBS (70/53)

Rest 1 min.

THURSDAY

THURSDAY
Metcon
Metcon (Weight)
12 min. EMOM

a) 3 DL (225/155)
6 HSPU

b) 10 TTB

Metcon
Metcon (AMRAP – Rounds and Reps)
8 min. AMRAP

3 M/U
6 KBS (70/53)
9 Air Squats

THURSDAY

CrossFit HomeBase – CrossFit

A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves.
Lao Tzu

Conditioning

1000m Row (Time)

Max Effort 1000m Row

Gymnastics

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

Midline

150 AbMat Sit Ups (Time)

FOR TIME