TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
5x500m Row
** Rest 3 min. btwn efforts
Metcon
Metcon (Time)
10 RFT:

15 Wall Balls (20/14)
10 Box Jump Overs (24/20)

TUESDAY

TUESDAY
Metcon
Metcon (Weight)
Back Squat

a) 3×3 @ 75%
b) 1×8 @ 60%

Metcon
Metcon (Time)
For Time:

Buy In: 50 Push Ups
4 Rnds.

15 CTB
400m Run

Buy Out: 50 Push Ups

TUESDAY

TUESDAY
Metcon
Metcon (Time)
For Time:

1 Mile Run

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

2,4,6,8, etc.

2 TTB
2 Box Jump Overs (30/24)

**after every set 10 HR Push Ups

TUESDAY

TUESDAY
Metcon
Metcon (Time)
HERO WEEK

“Dom”

Buy In: 50 Cal Row

10-9-8-7-6-5-4-3-2-1

HSPU
Squat Cleans (100/75)

Buy Out: 50 Cal Row

TUESDAY

TUESDAY
Metcon
Metcon (Time)
Buy In: 60 Sit Ups/ 800m Run
5 Rounds
12 Deadlift
9 Hang Power Clean
6 STO
Buy Out: 800m Run/ 60 Sit ups

R/X: (155/105)

TUESDAY

TUESDAY
Metcon
Metcon (Weight)
EMOM 15

0-5: 20 D/U + 3 TnG Power Cleans
5-10: 20 D/U + 2 TnG Power Cleans
10-15: 20 D/U + 1 Power Clean

Metcon

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
Every 3 min. for 9 Rounds

a) 50 D/U / 15 Power Snatch (95/65)

b) 20 Air Squats/ 15 HR Push Ups/ 10 Box Jump Overs

c) 25 Burpees

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
Every 4 min. for 9 rounds

a) 400m Run
3 Rope Climbs

b) 500/400m Row
15 TTB

c) 30/25 Cal AB

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
EMOM 12

1) 50′ HS Walk
2) :40 DBall Hold
3) :40 AB

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

3 Hang Power Cleans (95/65)
3 BOB

**Increase reps by 3 every 3 rounds

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
4x 25 sec. on: 20 sec. Off

Top Ring Dip
Wall Facing Hold
L-Sit Hold
Bottom Push Up

Metcon
Metcon (No Measure)
Every 3 min. for 18 min.

a) 70 Double Unders
15 TTB

b) 20 KBS (53/35)
15 Burpees

TUESDAY

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

1K Row
10 Rnds
5 Pull Ups
10 Push Ups
15 Air Squats
1K Row

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
Every 3 min. for 30 min.

1) 250/200m Row
15 STO (75/45)
10 Pull Ups

2) 50 D/U
15 Burpees Over the Bar
10 Hang Power Snatch (75/45)

TUESDAY

TUESDAY
Weightlifting
Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min. AMRAP

3 Hang Power Cleans (135/95)
3 HSPU
3 Box Jump Overs

** Up by 3’s

TUESDAY

TUESDAY
Metcon
Metcon (Weight)
a) Build to heavy Single Clean and jerk
b) Every 45 seconds for 12 sets:
1 Clean and Jerk @80%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP

12 Burpee Box Jump Overs (24/20)
12 Toes to bar
12 DB Snatch (50/35)

TUESDAY

TUESDAY
Weightlifting
Back Squat
Metcon
Metcon (Time)
FOR TIME:

10-8-6-4-2

Deadlift (275/185)
SHSPU
Box Jump Over (30/24)

** After each set 50 Double Unders

TUESDAY

TUESDAY
Metcon
Metcon (Time)
For Time:

21-15-9

Deadlift (255/165)
Hand Release Push Ups

15-12-9

Power Clean (165/115)
HSPU

12-9-6

Hang Power Clean (135/95)
SHSPU

TUESDAY

TUESDAY
Weightlifting
Shoulder Press
Metcon
Metcon (Time)
6 RFT:

15 KBS (53/35)
12 Burpee Box Jump Overs (24/20)
9 Pull Ups
6 Power Snatch (135/95)

TUESDAY

TUESDAY
Metcon

TUESDAY

TUESDAY
Metcon

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
Every 5 min. for 30 min:

500/400m Row
15 Push Press (95/65)
12 TTB

TUESDAY

TUESDAY
Metcon
Metcon (3 Rounds for time)
Conditioning

a) 3 Rnds.

500/400m Row
20 HSPU

*Rest 2 min. Btwn Rounds

Metcon
Metcon (Time)
4 RFT:

5 Deadlifts (315/225)
10 Box Jump Overs (24/20)
15 Wall Balls (20/14)

TUESDAY

TUESDAY

TUESDAY

TUESDAY
Weightlifting
Back Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min. AMRAP

10/10 DB Alt Snatch
40 D/U

TUESDAY

TUESDAY
Metcon
Metcon (Time)
Every 2 min. till complete:

10 Box Jump Overs (24/20)
10 Split Jumps
40 Clean and Jerks (155/105)

** As soon as you complete 40 Clean and Jerks:

500m Row AFAP

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
4 RFQ:

10 Dbl KB Bench Press
10 Barbell Bent Over Rows
1-10 Strict Pull Ups

Metcon
Metcon (No Measure)
Every 2 min. for 20 min.
Alt. Btwn A and B

A) 10 DB Burpee Step Overs
10 DB Front Squats

B) 1-3 Rope Climbs
20 Push Ups

TUESDAY

TUESDAY
Metcon
Metcon (4 Rounds for time)
4x500m Row
**Rest 3 min. Between Efforts
Metcon

TUESDAY

TUESDAY
Metcon
Metcon (Time)
4 RFT:

800m Run
25 Burpees
500m Row
15 HSPU

TUESDAY

TUESDAY
Weightlifting
Front Squat + Push Press
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min. AMRAP

2 Pull Ups
2 Push Ups
2 Air Squats
4 Pull Ups
4 Push Ups
4 Air Squats
Etc.

TUESDAY

TUESDAY

TUESDAY

TUESDAY
Metcon
Metcon (2 Rounds for weight)
5 min. EMOM

5 Touch and Go Power Cleans

Rest 90 sec.

5 min. EMOM

3 Touch and Go Power Cleans

** As heavy as form allows.

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

5 Touch and Go Power Cleans
25 Wall Balls (20/14)

TUESDAY

TUESDAY
Weightlifting
Back Squat
Metcon
Metcon (No Measure)
3-4 RFQ:

1-10 SHSPU
1-3 Rope Climbs
15 Cal Ski
D-Ball Carry

TUESDAY

TUESDAY
Metcon
Metcon (Time)
35 min. Running Clock

0-20

100 Wall balls
80 Calories
60 Burpees
40 HSPU
20 CTB

20-35:

Find 3 Rep Max Touch and Go Snatch

TUESDAY

TUESDAY
Metcon
Metcon (Time)
For Time:

10 Rnds

10 Pull Ups
15 Push Ups
20 Air Squats

** Every 2 min.

2 Snatches (65%+)

TUESDAY

TUESDAY
Weightlifting
Power Clean
Metcon
Metcon (No Measure)
a) Every 30 seconds for 10 min.

1 Power Clean @ 85%

b) 3 Rnds.

25/20 Cal AB
10/7 Cal Ski

** Rest 3 min. btwn effforts

TUESDAY

TUESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
“OPEN 11.1”

10 min. AMRAP

30 D/U
15 Power Snatch (75/55)

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
4 Sets:

10/10 Single Leg KB Step Ups
10/10 Weighted Monster Walks
10/10 Back Rack Lunges

Metcon
Metcon (4 Rounds for time)
4 Rnds.

30/20 Cal AB
** Rest 2 min. btwn Efforts

TUESDAY

TUESDAY

TUESDAY

TUESDAY

TUESDAY

TUESDAY
Weightlifting
Deadlift (*No bouncing )
Metcon
Metcon (No Measure)
Every 3 min. for 12 min.

50 Double Unders
15 Burpees

TUESDAY

TUESDAY
Metcon
Metcon (Weight)
a) 6 RFQ:

AHAP Farmers Carry
15 Push Ups

b) Every 5 min. for 20 min:

5 Squat Cleans (YPW)
10 TTB

TUESDAY

TUESDAY
Metcon
Metcon (Time)
60 sec. On: 60 sec. off (until completed)

21-15-9
Power Clean (135/95)
HSPU

12-9-6
STO (135/95)
Burpees Over the Bar

9-6-3
Power Clean and Jerk (135/95)
Front Rack Lunges (135/95)

TUESDAY

TUESDAY
Weightlifting
Back Squat (3 sec. Pause in the bottom)
Metcon
Metcon (No Measure)
X-Cessory Work

3 Rnds.

8/8 Bulgarian Splits
30 sec. Weighted Wall Sit
Mixed Farmer Carry
8/8 Walking KB Goodmorning

TUESDAY

TUESDAY
SKILL
Handstand Push-ups
Metcon
Metcon (6 Rounds for reps)
6 Rnds. (3 each) 2 min. On : 90 sec. Off

a) 50 D/U
30 KBS (53/35)
Max Effort Muscle Ups

b) 15/10 Cal AB
10 Box Jump Overs (24/20)
Max Effort TTB

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
Every 5 min. for 30 min:

50 Double Unders
5 Squat Cleans (185/115)
20/15 HR Push Ups

TUESDAY

TUESDAY
Gymnastics
4 RFQ
2-10 Ring Pull Ups
2-10 Ring Dips
5-10m HS Walk
Metcon
Metcon (2 Rounds for time)
25 min. Running clock:

0-10:

21-15-9
Thrusters (115/75)
200m Run
Pull ups

10-13:
Rest

13-25:
30 Power Cleans
15 TTB
20 Power Cleans
12 TTB
10 Power Cleans
9 TTB

TUESDAY

TUESDAY
Metcon
Metcon (5 Rounds for time)
500m Row
400m Row
300m Row
200m Row
100m Row

**After each Row
15 Burpees
2 Wall Climbs

*** Rest 2 min. after each Round

TUESDAY

TUESDAY
Metcon
Metcon (AMRAP – Reps)
“13.1”

17 min. AMRAP

40 Burpees to Target
30 Snatches (75/45)
30 Burpees to Target
30 Snatches (135/75)
20 Burpees to Target
30 Snatches (165/100)
10 Burpees to Target
AMRAP
Snatches (210/120)

TUESDAY

TUESDAY
Metcon
Metcon (Time)
For Time:

“NEVER FORGET”

Buy In: 2001m row

9 Burpees
9 Air Squats
9 Pull Ups
9 DB Push Jerk (right arm)
9 DB Snatch (right arm)
9 Box Jump Overs (30/24)
9 DB Snatch (left arm)
9 DB Push Jerk (left arm)
9 Pull Ups
9 Air Squats
9 Burpees

Buy Out: 2001 m Run

** wear a vest

TUESDAY

TUESDAY
Weightlifting
Thruster
4×2
Metcon
For Time (Time)
10-8-6-4-2

STO (175/115)

** After each set 50 D/U

TUESDAY

TUESDAY
Gymnastics
12 min. EMOM
1-8 Strict Pull Ups
3-10 Perfect Push Ups
Metcon
Metcon (Time)
“Diane”

For Time:

21-15-9
Deadlifts (225/155)
HSPU

TUESDAY

TUESDAY
Gymnastics
3 RNDS.
15 Sec. Chin Over the Bar
15 sec. Top of the Rings Hold
15 sec. Wall Facing Handstand Hold
15 sec. Hollow Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
“Cindy’s Balls”

20 min. AMRAP

5 CTB
10 Push Ups
15 Wall Balls (20/14)

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
15 min. EMOM

1) 15/10 Cal Row
2) 12/8 Cal Bike
3) 45 sec. Plank

rest 2 min.

15 min. EMOM

1) 1-3 Rope Climbs
2) 5-10 Strict TTB
3) 5/5 DBl DB OH Lunge

TUESDAY

TUESDAY
Gymnastics
10 min. EMOM
1-7 Strict Pull Ups
5-10 Push Ups

**Same minute

Metcon
Metcon (Time)
“Helen”

3 RFT:
400m Run
21 KBS (53/35)
12 Pull Ups

TUESDAY

TUESDAY
Metcon
Metcon (Weight)
HERO WEEK DAY 2

“Gwen”

12-9-6

TnG Clean n Jerks

** Build to a max effort
*** Rest as needed between sets

Metcon
Metcon (AMRAP – Rounds and Reps)
“Scotty”

11 min. AMRAP

5 Deadlifts (315/205)
18 Wall Balls (20/15)
17 Burpees Over the Bar

TUESDAY

TUESDAY
Weightlifting
Back Squat
Build to a Heavy Single

TUESDAY

TUESDAY
Weightlifting
Back Squat
8×4

** Building Sets

TUESDAY

TUESDAY
Weightlifting
Back Squat
10×3

** Building Sets
*** First Set is last weeks final weight

TUESDAY

TUESDAY
Weightlifting
Back Squat
6×6
** First Sets last weeks final weight
*** Building Sets AHAFA

TUESDAY

TUESDAY
Weightlifting
Back Squat
5×8

** Building Sets

TUESDAY

TUESDAY
Gymnastics
12 min. EMOM
1. 1-3 Rope Climbs
2. 2-8 Ring Dips
3. 45 sec. D-Ball Hold
Metcon
Metcon (Time)
For Time:

50 D/U
12 Hang Power Cleans (115/75)
12 HSPU
50 D/U
9 Hang Power Cleans
9 HSPU
50 D/U
6 Hang Power Cleans
6 HSPU
50 D/U
3 Hang Power Cleans
3 HSPU

TUESDAY

TUESDAY

TUESDAY

TUESDAY
Weightlifting
Back Squat
4×10
* Building Sets
Metcon
Metcon (No Measure)
3 Rnds.

20 sec. ME Push Ups
20 sec. ME Knee Push Ups
20 sec. ME Floor PVC Press
1 min. REST

CORE WORK

3 Rnds.

20 Weighted Sit Ups
15 Hanging Knee Raises
Farmers Carry AHAP

TUESDAY

TUESDAY
Gymnastics
12 min. EMOM
1. 1-10 SHSPU
2. 1-10 STTB
3. 45 sec. Side Plank
Metcon
Metcon (Time)
For Time:

50 D/U
15 Power Cleans (155/105)
50 D/U
10 Power Cleans (185/125)
50 D/U
5 Power Cleans (225/145)

TUESDAY

TUESDAY
Gymnastics
12 min. EMOM
1) 30 sec. Wall Facing HS Hold
2) 30 sec. Dbl KB Bottoms Up Hold
3) 30 sec. L-Sit Hold
Metcon
Metcon (Time)
4 RFT:

7 Deadlifts (265/185)
15 Bar Facing Burpees

TUESDAY

TUESDAY
Gymnastics
12 MIN. EMOM
1) 1-10 Strict Ring Dips
2) 1-10 Strict Pull Ups
3) 30 sec. Bottoms Up KB Hold
Metcon
Metcon (Time)
For Time:

10 Deadlifts (155/105)
20 Pull Ups
10 Power Cleans (155/105)
40 Push Ups
10 Power Snatch (155/105)
20 Pull Ups

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
12 min. EMOM

1) 1-10 Strict Pull Ups
2) 1-10 Strict Ring Dip
3) L-Sit Hold

Metcon
Metcon (6 Rounds for reps)
6x 2 min. On: 2 min. Off

a) 20/15 Cal AB
10 Box Jump Overs (24/20)
ME Muscle Ups
b) 15 TTB
5/5 KB Snatch
ME KBS

TUESDAY

TUESDAY
Gymnastics
12 MIN. EMOM
1) 1-10 Strict TTB
2) 10 Defecit Push Ups
3) 30 sec. Ring Plank
Metcon
Metcon (2 Rounds for reps)
2 x 10 min. Intervals

a) 2 Rnds.
500 m row
15 HSPU
Max Effort
Cindy

REST 3 MIN.

b) 2 Rnds.
75 D/U
12 Alt. Pistols
24 RKBS
Max Effort
Assault Bike Cals

TUESDAY

TUESDAY
Gymnastics
12 min. EMOM
1) 1-10 Strict HSPU
2) 1-10 Strict TTB
3) 1-10 Strict Ring Dips
Metcon
Metcon (6 Rounds for time)
Every 3 min. for 18 min:

200m Run
15 Pull Ups or 5 Muscle Ups

TUESDAY

TUESDAY
Met-Con
Metcon (No Measure)
12 min. EMOM

a) 15 Burpees
b) 1-3 Rope Climbs

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

12 DB Deadlift (50/35)
9 DB Hang Clean
6 DB Squats

2 min. Rest

5 min. AMRAP

800/700m Row
Max Effort Chest to Bar

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
12 min. EMOM

a) 5-10 Elevated Push Ups
b) 2/2 TGU

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

35 D/U
3 Power Cleans (185/115)
** Increase Power Cleans by 3 every round

TUESDAY

TUESDAY
Gymnastics
12 min. EMOM
a) 2-8 HSPU
b) 18/15 Cal Row
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min. AMRAP

4 CTB
8 Push Ups
12 Pistols

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
12 min. EMOM

a) 1-3 Rope Climbs
b) 5-10 TTB + 10 RKBS

Metcon
Metcon (3 Rounds for reps)
“Fight Gone Bad”

3 Rounds: 1 min. @ each station

Wall Balls (20/14)
Sumo Deadift High Pull (75/45)
Box Jump (20)
Push Press (75/45)
Row

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
12 min. EMOM

a) 6/6 DB Overhead Lunge
b) 20 Sit Ups

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
8 min. EMOM

15 D/U
7 TTB

REST 2 MIN.

8 min. EMOM

15 D/U
7 Hang Power Cleans

REST 2 MIN.

8 min. EMOM

15 D/U
7 Burpees

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
Every 3 min. For 18 min:

a) 15/12 Cal AB
6/6 Front Rack KB Lunges
b) 400 m Run
7 Burpee Box Jump Overs

Metcon
Metcon (Time)
4 RFT:

50 D/U
15 Hang Power Snatch (75/45)

TUESDAY

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

4 Sprints
8 Burpees

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

4 Sprints
8 Burpees

Metcon
Metcon (Time)
For Time:

50 Wall Balls (20/14)
50 Push Ups
30 Wall Balls (20/14)
30 Push Ups
10 Wall Balls (20/14)
10 Push Ups

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
12 min. EMOM

a) 35 Double Unders
b) 4 Man Makers

Metcon
Metcon (Time)
For Time:

21-15-9

DB Snatch (50/35)
Thruster (75/45)

TUESDAY

TUESDAY
Metcon

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
12 min. EMOM

a) 15 D/U + 10 Wall Balls
b) 15 Hollow Rocks

Metcon
Metcon (Time)
20 RFT:

1 Wall Climb
2 Deadlifts (315/225)
3 Burpees Over the Bar

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
12 min. EMOM

a) 20 D/U + 10 RKBS
b) 15/12 Cal Row

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

12 Box Jump Overs (24/20)
25 Sit Ups

TUESDAY

TUESDAY
Metcon
Metcon (Weight)
12 min. EMOM

a) 5 Burpees + 5 TTB
b) 4 Touch and Go Squat Cleans

Metcon
Metcon (Time)
For Time:

20 HSPU
30 Hang Power Cleans (115/75)
40 Pull Ups
30 Hang Power Snatch (115/75)
20 HSPU

TUESDAY

TUESDAY
Metcon

TUESDAY

TUESDAY

TUESDAY

TUESDAY
Metcon
Metcon (Weight)
12 min. EMOM

a) 6 TnG Power Clean and Jerks
b) 20 D/U/ 5 Burpees

Metcon
Metcon (AMRAP – Reps)
10 min. Clock

4 Rounds

5 Power Cleans (225/155)
40 Air Squats

With time remaining:

Max Effort HSPU

TUESDAY

TUESDAY
Oly
a) Clean Pulls
5×2 @ 100%
b) Cleans
5×2
*Building Sets
** Not touch and go
Metcon
Metcon (No Measure)
Every 3 min. for 15 min:

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

TUESDAY

TUESDAY
Metcon
Metcon (Weight)
12 min. EMOM

a) 6 TnG Power Clean N Jerks
b) 15/12 Cal Row

Metcon
Metcon (Time)
4 RFT:

25 HR Push Ups
15 Wall Balls (30/20)
5 Hang Power Cleans (185/125)

TUESDAY


CrossFit HomeBase – CrossFit

The only way to have a friend is to be one.
Ralph Waldo Emerson

Weightlifting

Push Press (3 x 3 *Across )

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest