TUESDAY

TUESDAY
Metcon
Metcon (Time)
a) EMOM 10
1) :40 HS Hold
2) 5-15 HSPU
** one exercise per minute
*** no HSPU = 3 Wall Climbs
****no HS Hold = top of push up plank

b) FOR TIME:

50 V-Ups
40 Step Ups
30 Lunges
40 Step Ups
50 V-Ups

Every :90 7 Burpees

** If you have a weight use it for step ups and lunges!

TUESDAY

TUESDAY
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP

5 Burpees
10 Alt. DB Snatch
20 DB Walking Lunges

TUESDAY

TUESDAY
Metcon
Metcon (Time)
For Time:

100m Run
4 Rnds
10/7 Cal AB
10 Burpees
200m Run
3 Rnds.
12/9 Cal AB
12 Burpees
400m Run
2 Rnds.
15/12 Cal AB
15 Burpees
800m Run
20/15 Cal AB
20 Burpees

TUESDAY

TUESDAY

TUESDAY

TUESDAY
Metcon
Metcon (Weight)
Every 90 seconds x 8

3 Snatch Grip Deadlifts
2 Hang Power Snatch
1 Snatch

Metcon
Metcon (Time)
FOR TIME:

21-15-9

Power Snatch (115/75)
Burpee box Jump Overs
Double Unders (x3)

TUESDAY

TUESDAY
Metcon
Metcon (3 Rounds for time)
5 Rounds

9 Hang Power Snatch (75/45)
15/12 Cal AB

– Rest 3 min-

4 Rounds

7 Power Snatch (95/65)
15/12 Cal AB

– Rest 3 min. –

3 Rounds

5 Snatch ( 135/95)
15/12 Cal AB

TUESDAY

TUESDAY
Metcon
Metcon (3 Rounds for time)
40 OH WL (45/25)
30 Burpees
20 Cal AB
10 Clean and Jerk

Rnd 1: (135/95)
Rnd 2: (165/115)
Rnd 3: (205/125

TUESDAY

TUESDAY
Metcon
Metcon (5 Rounds for reps)
5 Rnds. Rest 2 min btwn Rnds.

1 min. Burpee Over the Bar
1 min. Power Cleans (135/95)
1 min. Air Squats
1 min. Assault Bike
1 min. Box Jumps (24/20)

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
EMOM 12

1) 18/15 Cal Row
2) 50 D/U
3) :40 Weighted Plank Hold

Metcon
Metcon (Time)
For Time:

30 Deadlifts (185/125)
21 HSPU
15 TTB
20 Deadlifts
15 HSPU
12 TTB
10 Deadlifts
9 HSPU
9 TTB

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
EMOM 10

3 Power Clean and Jerks

rest 2 min.

EMOM 10

3 TTB/ 6 Push Ups/ 9 Box Jumps

rest 2 min.

EMOM 10

10 Wall Balls (30/20)

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
Every 2 min. for 30 min.

1) 25/20 Cal Row
2) 10 TTB/ 20 Box Jumps/ 10 Push Ups
3) 15/10 Cal AB / 10 HSPU

TUESDAY

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

1) 400/300m Row
2) 5 Power Cleans/5 Front Squats/ 5 STO
3) 30/20 Cal AB
4) 5 Power Snatch/ 15 TTB
5) REST

R/X: (135/95)

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
EMOM 30

3 Burpee Box Jump Overs (20)
6 Hang Power Cleans (95/65)
9 Push Ups

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
Every 90 seconds for 18 minutes:

a) 15 Wall Balls (20/14)
10 Pull Ups

b) 5 Burpees Over the Bar
5 Power Cleans (185/115)

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
EMOM 24

1) 20 Alt. DB Snatch
2) 15 TTB
3) 10 Burpee Pull Ups
4) 15 Box Jump Overs

TUESDAY

TUESDAY
Weightlifting
Deadlift
Metcon
Metcon (Time)
Every 5 min. X 4

21/18 Cal Row
18 Box Jump Overs (30/24)
15 HSPU
9 CTB

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
EMOM 12

1) 1-3 Rope Climbs
2) 10-20 HR Push Ups
3) 15/10 Cal AB

Metcon
Metcon (Time)
For Time:

30 Alt. DB Snatch (50/35)
100 Double Unders
40 TTB
100 Double Unders
30 DB Snatch (50/35)

TUESDAY

TUESDAY
Weightlifting
Front Squat + Push Press (5 x 3+3 )
Metcon
Metcon (Time)
For Time:

9-15-21-15-9

Box Jumps (30/24)
Pull Ups

** 3 Power Clean and Jerks after each set (185/125)

TUESDAY

TUESDAY
Weightlifting
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP

50 Double Unders
40 KBS (53/35)
30 Box Jumps (24/20)
20 TTB
10 Hang Power Cleans (115/75)

TUESDAY

TUESDAY
Metcon
Metcon (No Measure)
EMOM 9

1) 15/12 Cal AB
2) :30 Wall Facing HS Hold
3) :40 DBall Hold

Metcon
Metcon (No Measure)
Every 4 min. x 5

30 Double Unders
6 Power Clean and Jerks (135/95)
12 Chest to Bars

TUESDAY

TUESDAY
Metcon
Metcon (3 Rounds for time)
Min. 0-8

21-15-9
Power Snatch (95/65)
BBJO

Min. 8-10
REST

Min. 10-18

15-12-9
Power Snatch (115/85)
BBJO

Min. 18-20
REST

Min. 20-28

12-9-6
Power Snatch (135/95)
BBJO

TUESDAY

TUESDAY
Metcon
Metcon (Weight)
EMOM 12

4 Touch and Go Power Cleans

**Increase weight every 3 min.

Metcon
Metcon (Time)
6 RFT:

5 Thrusters (135/95)
10 Burpee Over the Bar
15 KBS (53/35)

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