3.11 - 3.17

Monday

Bench Press 5x 6 (3 second negatives)

Weighted Chin Ups 5x6


Metcon 

5 Rounds

:90 ON , :90 OFF

20/14 Cal Row Sprint

into

Max Burpees Over the Rower in remaining time

Accessory Work

3 Rounds

Neutral Grip DB Bench Press 

x12 Reps

immediately into;

1 set of “21s” with a 45/35lb barbell

-Rest as needed-




Tuesday 

5 Rounds

10 KB DL

50m Sled Sprints

-2 min Rest-

*hex bar challenge RX+ (3 plates / 2 plates)*


Partner Metcon

100 Calories Bike

100 Thrusters (75/55)




Wednesday 

Hang Power Snatch EMOM


4EMOM

6 Hang Power Snatch


1 min Rest


4 EMOM

4 Hang Power Snatch


1min Rest


4 Emom

2 Hang Power Snatch



Metcon


75 TTB

*Everytime you break 50 Double Unders*


Accessory Work


Ab Mat Sit Ups

Count how many times you broke during the TTB and multiply that by 5. Breaking up 10 times is 50 sit ups!



Thursday 


Every 4 min for 5 Rounds

15/10 Calories

10 Box Jump Overs

12 Single Arm DB Press (6/6)

*challenge: DB Snatch*

*choose your own box*


Accessory Work 


3 Giant Sets

Weighted Dips x6

Skull Crushers x15

Band Pull apart x20



Sunday

EMOMx28

A. 12/10 Calories Assault Bike

B. 12 Burpees

C. 50 Double Unders

D. 1 Min Plank 


3.4 - 3.10

Monday

Every 3 Min for 5 Rounds
6-8 Bench Press (
directly into
10 BJO 30/24 (AFAP)
*start cycling these box jump overs*


Metcon

4 rounds:
Max Close Grip Bench
Into
Max DB Bent Row

Work for :40 rest for :20 
1 round is 40 sec press rest 20 sec into a 40 dB bent row rest 20 sec Go directly into round 2

Accessory Work
3 Sets 
1min. of close grip push-ups holding DB’s 
1min. of DB hammer bicep curls (same DB’s) 
Rest 1min.


Tuesday


EMOM x 4min.
Calories (15/10 Row or 12/9 Bike)
 immediately into;

EMOM x 4min.
5 Front Squats from the Floor
+ immediately into;

EMOM x 4min.
Calories Row/Bike
immediately into;

EMOM x 4min.
5 Front Squats from the Floor

Accessory Work 
Single leg Step Ups
3x6 Each Leg 
20 inch box build off last week




Wednesday

Snatch
Emomx3 
10 Snatches
Rest 1 Min
EMOMx3
6 Snatches
Rest 1 min
Emom x3
4 Snatches

*today is strictly barbell cycling. More focused on how we chain each rep together rather than how much weight is being moved*

Metcon
5 Rounds
10 KB Deadlifts
Shuttle Sprint 10-20-30m
-Rest 1 Min-
*challenge- use the hexbar for DL*

Thursday

Every 4 min for 5 Rounds 
20/14 Bike Sprint 
10 Single Arm Push Press or Jerk

Accessory Work
3 Sets
15 Lateral Raises directly into
15 Front Raises 

Sunday

200m farmers carry 

Into

KB Annie
50-40-30-20-10
DU
Sit Ups
R. KBS 53/35

Into

200m Farmers Carry

*25 min Cap*

2/25 - 3/3

Monday

5 Sets

20/14 Sprint Bike

5 Heavy Bench Press

-Rest 2 min between Intervals-


12 Min AMRAP


8 Weighted Dips

10 Bent Over Rows

15 Tate Press

35 Double Unders



Accessory Work

100 Alternating Hammer Curls (50 Each arm)

*everytime you drop 6 Push Ups on the bells*

*go heavier than last Thursday’s curls* 



Tuesday 


Partner

10 Rounds Each (20 total)


5 Back Squat (225/155)

5 Sandbag Over Shoulder


Accessory Work 

Single Leg Step Up

3x8 

20 inch Box

2 KB in the Front Rack




Wednesday 

EMOMx4 

5 Power Snatch

-1 min Rest-

EMOMx4

3 Power Snatch

-1 min Rest-

EMOMx4 

1 Power Snatch

-1 Min Rest-


Metcon 

For Time

50/35 Cal Row

40 DB Snatches 

30 bjo 30/24

40 DB Snatches

50/35 Cal Row


*CAN ANYONE GO SUB 10 MIN?!*



Thursday


Every 2 Min x4 Rounds

4x Push Press

30 Double Unders


16 EMOM

Odd: 15 Burpees

Even: 6 Each Side DB Push Press or Jerks


Accessory Work

2 Sets

50 Lateral Raises

50 Front Raises

50 Shrugs





Sunday

Partner 

50-40-30-20-10

Cal Bike 

50-40-30-20-10

Cal Row

12-10-8-6-4

Chin Ups


*1 round is 50 cal bike as a team into 50 cal Row as a team into 12 chin ups each.


2.18 - 2.24

Saturday is left blank …we will fill once Friday Night Lights workout is released


MONDAY

Weighted Dips 5x6*same weight for dips across*
EMOM 20

Odd: 20/16 Cal Row

Even: 15 Burpees 

Accessory:

3 Sets Bent Row drop sets (10-12-max)

Then 100 Band Pull Aparts

TUESDAY

Back Squat 85x5 90x3 95x max reps

3 x 4 AMRAP

50 Double Unders

25 TTB

Max DB/KB Front Squats in remaining time

-2 min rest between AMRAPS-

*can anyone break 100?!*


WEDNESDAY 

Barbell Cycling

4 EMOM

6 Power Snatch

——— 1 min Rest———

4 EMOM

4 power snatch

——— 1 min Rest———

4 EMOM 

2 power snatch


Metcon

21-15-9

Deadlifts (225/155)

Box Jump Overs (30/24)


Accessory

100 Empty Bar Good Mornings


THURSDAY 

Push Press 

Every 2 min x 4 Rounds

6 Push Press (2 reps LESS than last week, so, potentially, you could add weight if you felt you nailed last week’s reps and sets.)


12 min AMRAP

6 Strict Pull Ups

10 incline DB Bench 

15 Skull Crushers


100 Hammer Curls

Every time you break 5 Hand release push ups or Handstand push ups


FRIDAY

FRIDAY NIGHT LIGHTS


SATURDAY

* will fill in when workout is released on thursday*



SUNDAY

30 min Cap

How far can ya get?!


For Time:

100 Calories

90 Russian KB Swings (53/35)

80 Calories

70 Sit-Ups (feet anchored)

60 Calories

50 Russian KB Swings 

40 Calories

30 Sit-Ups (feet anchored)

20 Calories

10 Russian KB Swings 


Today is a solo mission. A fun long “breather”. You can choose any piece of cardio you want for the calories. You may switch between the bike, or row anytime. You may also stay on the same cardio piece the whole time. Exactly 150 KB Swings and 100 Sit-Ups.

Remember why you train with us and bring some GRIT to this one and push yourself when the voice inside starts to ask you to back off the pace and take it easy…

Kill The Voice.


2.11 - 2.17

Monday


Bench Press

Work up to a heavy single for the day

Perform 12 Wall Ball Shots after each set (no more than 5 sets)

Metcon
100 Bench Press For Time (185/105)

*every time you break 10/8 Calorie Row or Bike*

Finisher -

100 banded tricep extensions for time


Tuesday

Back Squat
80% x 3, 85% x 3, 90% x 3+

Metcon 
Partner WOD

Teams of 2
*9min Cap*
15-12-9-6-3
TTB
Front Squat (135/95)
Bar Facing Burpees

*each partner completes a full round before tagging their partner.

Ex. Complete 15 TTB squats and Burpees then your partner completes the 15s before moving on*




Wednesday

Snatch
15 Min EMOM
First 5 Min- 6 TnG Power Snatch on the minute
Next 5 Min- 4 TnG Power Snatch on the minute
Last 5 Min- 2 TnG Power Snatch on the minute

Metcon 
Farmers Carry Bench Mark
400m For Time 

Record every time you place the bells on the ground and perform 10 V-ups for each drop after the 400m has been completed

Accessory Work
3 Sets
Double DB Rows Drop Set
(10 Heavy/12 Moderate/Max Light)
Into 
Rear Delt Flys x 12 Reps 



Thursday 

Every 2 min x 4 Rounds
Push Press x 8

Metcon

100 DU
30 DB Hang Power Clean
50 Pull Up
30 DB Hang Power Clean
100 DU

Accessory Work
3 Sets
7-7-7 Curls
(Bottom to half/ half to top/ Full ROM)
Into 
Lateral Raise Drop Set
(10 Reps/ 10 Reps/ Max Reps)




Friday

RDL 5x5 (building off last 2 RDL weights)
Rest as needed 

EMOM until 60 Box Jump Overs are completed 

Odd: Box Jump Over (30/24)
Even: 4 Deadlifts (315/225)

Accessory Work
3x10 Single Leg Box Step Ups w/ Weight




Saturday

Teams of 3
“BARN BURNER”

50 Synchro Russian Swings
200/150 Calories  
75 Sled Push (10m Relays) 
200/150 Calories 
50 Russian Swings 

*Bike or Row for Calories*
*40 Min Cap*


Sunday

Double Tabata (40sec work x 20sec rest x 4 rounds)

station 1.) Ground to Overhead (45/25)
station 2.) Bike for Cals
station 3.) Sit ups
station 4.) Double Unders
station 5.) Row for Cals