Workout

400 M Run
20 Front Squats
20 Push ups

800 M Run
40 Goblet Squats
40 Push ups

400 M Run
20 Front Squats
20 Push ups

Fitness: 95/65 (35/26)
Performance: 115/75 (53/35)
Open: 135/95 (70/53)

DRIVE

22 Min AMRAP

50′ Walking Lunge
50′ Bear Crawl
20 Dumbbell Push Press (Hold two DBs, press one, get 10 on each side)
15 DB Deadlifts (hold DBs touch one side to the ground)
200 M Run


50′ = Orange pole to Orange pole and back at HE
Orange pole to Garage door and back at FED

To scale up: do a weighted lunge and bear crawl with light dumbbells

Strength

EMOM for 10 minutes
Hang Snatch + Power Snatch 

EMOM for 10 minutes 
Fitness: 1 Power Snatch + 2 Hang Power Snatch 
Performance: 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch 
Open: 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch

*Build up in load every other minute*

MetCon

3-3-6-6-9-9-12-12…
climb the ladder for 10 minutes

Power Snatch

Toes to Bar
Fitness: 75/55
Performance: 95/65
Open: 115/75 

**Use the first portion as a warm up for the workout.  For the workout focus on body awareness.  These are two technical movements, form will make a huge difference in performance, which leads to better results. **

Skill WOD

E2MOM for 10 minutes
:30 Right Plank
:30 Left Plank
Max Ring Dips

MetCon

40 Wall Balls
30 Russian Kettlebell Swings
20 Sit-Ups

4 Rounds  

Fitness: (14/10) 35/26
Performance: (20/14) 53/35 
Open: (20/14) 70/53

MetCon

“BowFlex”- Courtesy of CFNE 

5 Rounds On The 5:00
10 Strict Pull-ups
___ Calorie Row
10 – 8 – 6 – 4 – 2 Deadlifts

*Build in weight each round

Fitness: 18 Cals (Barbell Row with a 2 second pause at the top) 
Performance: 25 Cals (Chin over Bar) 
Open: 30 Cals  (Chest to Bar Strict) 

You should have 1-2 minutes per round to adjust your load and get prepped for the second round.  Pick a solid pull up progression that is challenging.  You should have to break up the set of 10 in the second round.

OLYMPUS DIGITAL CAMERA

MetCon

AMRAP 6 Min
Buy in: 150 Doubles
12 OHS
6 Burpee Box Jumps

Rest 5

AMRAP 6 Min
Buy in: 150 Doubles
9 OHS
6 Burpee Box Jumps

Rest 5 

AMRAP 6 Min
Buy in: 150 Doubles
6 OHS
6 Burpee Box Jumps
Fitness: (45/35) (75/55) (95/65)
Performance: 75/55 (95/65) (115/75)
Open: 95/65 (115/75) (135/95) 

*Pick weights and progressions that allow you to get multiple rounds during each 6 minute piece.*

 

Strength

5 Min EMOM – Empty Barbell
5 High Hang Power Cleans
5 Low Hang Squat Cleans
5 Front Squats

Rest 3 Min and increase weight

5 Min EMOM – Light/Moderate
3 High Hang Power Cleans
3 Low Hang Squat Cleans
3 Front Squats

Rest 3 Min and increase weight

5 Min EMOM – Heavy
1 High Hang Power Clean
1 Low Hang Squat Clean
1 Front Squat

*High Hang is from the pockets w/ shoulders behind the bar, Low hang is from above the knees*

MetCon

15 Power Cleans
400m Run
12 Power Cleans
400m Run
9 Power Cleans

12 Min Cap

Fitness: 95/65
Performance: 135/95
Open: 155/105

*Pick a weight you can move and push the pace on the run. This should be fast*

**The run may be adjusted to a 500/400m row in the event of inclement weather**

DRIVE at CFH 6:30pm

Every 2 Min for 10 Min
100 Single Unders
15 No Push-up Burpee
Max Double DB Strict Press

Directly into

Every 2 Min for 10 Min
200m Run
Max Ring Rows

Directly into

Every 2 Min for 10 Min
20 Walking OH Plate Lunges
Max M on the C2 Bike

*The first 10 Min piece should be treated as a warm up, the second and third should increase in intensity*

WOD

800 M Run 
60 Air Squats  
10 Muscle ups 
3 Rnds

Fitness: 15 Pull ups/10 Box Dips 
Performance: 10 Muscle ups
Open: 12 Muscle ups 

DRIVE

0-10 
100 Wall Balls
3 Burpees at the bottom of every minute (including the first minute) 

10-20 
100 KB Swings 5 Sit ups at the bottom of every minute (including the first minute) 

20-30 
100 Cal Row (every 20 cals, stop rowing and complete 15 push ups) 

Our goal is to make the workouts challenging, but approachable. If you need to make today more of a challenge add a few reps.

MetCon

10 HSPU
15 Deadlifts
20/16 Cal C2 Bike (Damper at 10/8)
Rest 2 min

4 Rounds

Fitness 135/95 (Hand release Push-ups)
Performance 155/105
Open 185/125 (Strict)

Core WOD

10 Hollow Rocks
10 V-Ups (or Sit-ups)
10 Tuck ups
:10 Hollow Hold
Rest 1 Min

4 Rounds