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Today we are giving you the workouts two weeks in advance! New podcast studio is inbound!

MONDAY Aerobic Capacity Metcon (Calories) 6 Rounds (24 minutes) 2:00 to complete 30/24 Assault Bike 2:00 to complete 30/24 Calorie Row Scale: 24/18 Conditioning Metcon (AMRAP - Reps) AMRAP7 Wallballs 20/14 *On the minute complete 6 Pistols Score total number of wallballs ------- TUESDAY Conditioning Metcon (AMRAP - Reps) AMRAP 15: 15 Hang Power Cleans (135/95) 30/24 Calorie Bike 15 Chest to Bar Pull-Ups 60 Double Unders Midline Metcon (Time) For Time: :60-:45-:30 L-hang Hollow Rock ---------- WEDNESDAY Conditioning Metcon (AMRAP - Reps) AMRAP 3 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes AMRAP 3 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 3 minutes AMRAP 3 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/80) rest 3 minutes AMRAP 3 12/9 Calorie Row 12 Lateral Erg Burpees Max Overhead Squats (135/95) ---------- THURSDAY Hero Workout If you plan on hitting the open workout tomorrow at your best I would do one of the following - in the order of my preference (based on experience) 1. Active recovery + skill work 2. complete Rest Day (based on this weeks activity) 3. Complete only 2-3 rounds of the workout + Skill work 4. Partner up and complete 6 rounds total (1 partner completes an entire round before the next partner starts) +Skill work But, 'Merica - do as you please. Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click here -------- FRIDAY 21.1 - Get Some ---------- SATURDAY Team Conditioning Metcon (AMRAP - Rounds and Reps) Teams of 2 AMRAP 25 14/12 Calorie Bike 10 Power Snatch 75/55 8 Burpees Complete relay style --------- SUNDAY Skill Metcon (No Measure) Muscle-up skill work Conditioning Metcon (AMRAP - Rounds) Complete as many rounds as possible in 20 minutes of: 5 snatches 3 muscle-ups Men: 95 lb. Women: 65 lb.

Minute Marker: ////////////////////////////// Gymnastics L1: Metcon (AMRAP - Reps) 3 Rounds ME Hold Chin Over Bar ME Hard Ring Rows Rest 1-2:00 b/w sets If unable to hold chin over bar, hold chin over bar in a rack chin OR hold chest at bar on a hard bar row L2: Metcon (AMRAP - Reps) 3 Sets ME Strict Pull-ups w/ :03 negative ME Push-ups w/ :03 negative Rest 1-2:00 b/w sets L3: Metcon (AMRAP - Reps) 3 Sets of Pull-up 21's 7 Full Strict pull-ups 7 Bottom to half way up 7 Halfway up to chin over bar *On last rep, hold chin over bar for as long as possible. Rest as needed b/w sets ////////////////////////////// Weightlifting Once you hit your 20rm squat/hip thrust proceed directly into the straight arm dumbbell pullover Back Squat (Find 20rm) Add 5-10-lb. from last week ALT: Hip Thrust (Find 20rm, Tempo 2002) Add 5-10-lb. from last week Superset Straight Arm Dumbbell Pull-over (20rm, 2111) Add 5-lb. from last week ////////////////////////////// Conditioning Metcon (5 Rounds for reps) Rogue 50 Cal Comp Training 5 Rounds :60 Max Effort Echo Bike Calories Max Effort Unbroken American Swings, 53/35-lb. Rest 2:00 from when you set the KB down Rx+ 70/53-lb. Score Total reps between KB Swings and Calories ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (8-8-8-8-8-8-8-8, :03 negative, :30 rest B/W) ////////////////////////////// Conditioning Trip C-Notes + Couple Quarters (Time) Buy in: 25 Burpees over Erg 150 Wallballs, 20/14-lb. 100 Calorie Row 50 Toes to bar Cash Out: 25 Burpees over Erg ////////////////////////////// Conditioning 50 Calorie Echo Bike (Time) Complete 50 calories on the echo bike as fast as possible. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics L1: Metcon (AMRAP - Reps) 3 Sets 5 Hard Ring Rows (Hold :03 at chest Lower :03) ME Ring Rows (slightly easier than above) Rest as needed between Hard ring rows means hard. Likley, you wont be able to get the rings to your chest after 3 reps. Thats ok. I still want you to activley pull for :03 and then lower for :03 No rest b/w exercises L2:: Metcon (AMRAP - Reps) 3 Sets ME Strict chin-ups (Hold :03 chin over bar -  Lower :03) ME Ring Dips or Static Hold Rest as needed b/w sets L3: Metcon (AMRAP - Reps) Get as far as you can until you can no longer keep up 1-2-3-4-5...... Ring Muscle-up Ring Dip Rest no more than 1:00 between Do 1 RMU and 1 additional Ring Dip Then 2 and 2 - 3 and 3 If you can do 10+ unbroken, start at 4 or 5 ////////////////////////////// Weightlifting Prison Rules (7 Rep) (Weight) 7 Power Snatch every :30 for 8 rounds Rest 1 minute (after last round) 7 Power Clean and Jerks every :30 x 8 rounds Rest 1 minute (after last round) 7 Thrusters every :30 x 8 rounds *All Reps Touch and Go - If the barbell stops - the set stops Pick a weight you think you can do all reps at. You will do this again soon. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Warm-up Do some other stuff prior to the "warm-up" Metcon (Time) 3 Rounds 20 Cal Max Effort Echo Bike Rest as needed between sets ////////////////////////////// Interval Weight Training (IWT) Metcon (AMRAP - Reps) 3 Rounds 8-12 Front Squats at 70% of 1rm 2:00 Calorie MOC Rest 1:00 Rest 2:00 3 Rounds 8-12 Deadlifts at 70% of 1rm 2:00 Max Double/Single Unders Rest 1:00 Rest 2:00 AMRAP10 Skill Acquisition (Pick one) Px 50 Single Unders or 1:00 Double under attempts Max Handstand Hold/Box Walk Rx 30 Double Unders Max Shoulder Taps/Modified Strict HSPU Rx+ Ascending Unbroken Ladder 1-2-3-4-5……… Strict Handstand Push-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics L1/2: Metcon (AMRAP - Reps) 3 Sets of Rack Chin 21's 7 Full Rack Chins 7 Bottom to half way up 7 Halfway up to chin over bar *On last rep, hold chin over bar for as long as possible. Rest as needed b/w sets This needs to be unbroken. If thats to tall an order - go 4 or 5 on each. L3: Metcon (AMRAP - Reps) Get as far as you can until you can no longer keep up 1-2-3-4-5...... Kipping Pull-up Kipping Chest to bar Bar Muscle-up Rest no more than 1:00 between *If you can do 10+ unbroken, start at 4 or 5 ////////////////////////////// Weightlifting Dirty Bench 30  10 full extension 10 half extension 10 1" off chest ////////////////////////////// Conditioning Metcon (Time) 21-18-15-12-9-6-3 Dumbbell Cleans Dumbbells Thrusters Dumbbell Floor Press Rx: 50/35-lb. Set Dumbbells ////////////////////////////// Burner 50 Calorie Echo Bike (Time) Complete 50 calories on the echo bike as fast as possible. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) Teams of 2-3 100 Devil Press 100 Calorie MOC 75 Dumbbell Box Step-ups 125 Calorie MOC 50 Manmakers 150 Calorie MOC Time Cap 30:00 Rx: 50/35-lb. set Teams of 2 Both partners may work at the same time but not on the same exercise Teams of 3 Two partners may work at the same time but not on the same exercise. One partner must be resting. Teams of 2 = Super hard Teams of 3 = Super fun ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Tyrant 22 (AMRAP - Reps) AMRAP22 22 Deadlifts, 275/185 lb. 22 Wall Ball Shots, 20/14 lb. 22 Toes-to-Bars 22 Hand Release Push-Ups Named after Sgt. 1st Class Kristoffer B. Domeij, 29, who was killed on his 14th deployment in Afghanistan on October 22, 2011. He was the Army’s first qualified Joint Terminal Attack Controller (JTAC) evaluator and his call sign was Tyrant 22. Kristoffer holds the ‘distinction’ of being the most deployed soldier in American history to be killed in action. Fearless in life and in combat, Domeij is remembered by friends and comrades as a consummate warrior and true professional. Col. Mark W. Odom, commander of the 75th Ranger Regiment, said Domeij was a veteran of hundreds of combat missions "whose ability to employ fire support platforms made him a game changer on the battlefield — an operator who in real terms had the value of an entire strike force on the battlefield." Lt. Col. David Hodne, his battalion commander, said "this was a Ranger you wanted at your side when the chips were down." ---- From Tom: Kris was one of the smartest dudes I ever met. The  above bio doesn't even begin to establish to cool stuff he did. It leaves out countless missions he participated in, one specifically being the rescue of Jessica Lynch. Kris taught me many things, but specifically how to effectively communicate with air gunships.  The things he taught me in 2004 would later save my life in 2006. The Special Operations Community lost a true and irreplaceable asset in 2011.

Minute Marker: ////////////////////////////// Gymnastics Level 1 Max Chin Over Bar Hold  Doesn't matter your grip or how you get your chin there, just hold it as long as you can Level 2 ME Strict Pull-ups -Unbroken  Most Pull-ups performed in one set Level 3 Strict Chest to Bar  The same as a strict pull-up, except its a chest to bar ////////////////////////////// Weightlifting Once you hit your 20rm squat/hip thrust proceed directly into the straight arm dumbbell pullover Back Squat (Find 20rm) Add 5-10-lb. from last week ALT: Hip Thrust (Find 20rm, Tempo 2002) Add 5-10-lb. from last week Superset Straight Arm Dumbbell Pull-over (20rm, 2111) Add 5-lb. from last week ////////////////////////////// Conditioning Metcon (AMRAP - Reps) Round 1 50 Wallballs, 20/14-lb. Rest :60 50/35 Calorie Echo Bike Rest :60 50 Deadlifts, 225/155-lb. Rest 2:00 Round 2 25 Wallballs, 20/14-lb. Rest :30 25/15 Calorie Echo Bike Rest :30 25 Deadlifts, 225/155-lb. Round 1: 2:00 time cap at each exercise Rest :60 between Round 2: 1:00 time cap at each exercise Rest :30 between -The idea is that you complete all rep inside the time cap. This means all out effort. -Score Total Reps Completed Rx= prescribed weight and completing all reps (M:225r W:195r) ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (12-10-8-6+RPx3) We are working the bar up to a heavy 6 (~85%) Starting from the 6: Heavy 6 Rest :15 Max reps at same weight Rest :15 Max reps at same weight Rest :15 Max reps at same weight Only score reps hit during the max rep portions ////////////////////////////// Conditioning Hell V5.0 (Time) Complete: 70 Devil Press and 30 Man-makers within the following intervals: 2:00 Max Effort Interval: Devil press, 50/35-lb. Set 1:00 Recovery interval Complete 6-10 Toe to bar 2:00 Max Effort Interval: Man-makers, 50/35-lb. Set 1:00 Recovery interval Complete 6-10 Russian Twists (L+R=1) Time Cap: When your done ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Level 1 Feet Elevated Ring Rows (2 Sets for max reps) Prop Your feet on a box so that your shoulders fall below the height of your feet. Scale it back a little if necessary. Level 2 Chin-ups (2 Sets for max reps) Level 3 Ring Muscle-ups (2 Sets for max reps) ////////////////////////////// Weightlifting Prison Rules (3 Rep) (Weight) 3 power snatch every :15 for 16 rounds Rest 1 minute (after last round) 3 Power clean and jerks every :15 x 16 rounds Rest 1 minute (after last round) 3 Thrusters Every :15 x 16 rounds Px: 65/45-lb. Rx: 95/65-lb. R+: 135/95-lb. Score Total Reps - comment weight used ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Interval Weight Training (IWT) Metcon (AMRAP - Reps) 4 Rounds 10 Deadlifts (AHAP n/m than 2 sets) 4:00 Max cal MOC -Rest 2:00 between rounds -After 4th Round, rest a total of 4:00 Skill Acquisition 10 Minute EMOM M1: Max Double Under M2: Max Handstand Walk Scales for Handstand Walk: 1. Box Walk 2. Shoulder Taps 3. Handstand Push-ups 4. Seated Dumbbell Press ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Level 1 Rack Chins (2 sets for max reps) Level 2 Kipping Pull-ups (2 sets for max reps) Level 3 Bar Muscle-ups (2 sets for max reps) ////////////////////////////// Weightlifting Bench Press (8-8-8-8-8-8-8-8, 31X1) Focus on the negative! Rest no more than :30 between sets 35%-50% of 1rm - Should be a little heavier than last time. ////////////////////////////// Conditioning Metcon (Time) 27-21-15-9 Dumbbell Clean and Jerk, 50/35-lb. set Burpee Over Dumbbells ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) For time (30 minute cap) Teams of 2 or 3 (hard core professional exerciser vs fun) 150 Front Rack Lunges, 135/95-lb. 150 Front Squats, 185/125-lb. 150 Back Rack Lunges, 155/105- lb. 150 Back Squats, 225/155-lb. 150 Deadlifts, 315/205-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Metcon (5 Rounds for time) 5 Rounds, each for time 1000/850m Row 30 Wallballs, 20/14-lb. Rest :60 between sets

Minute Marker: ////////////////////////////// Gymnastics Deload week for pull-up progressions ////////////////////////////// Weightlifting Once you hit your 20rm squat/hip thrust proceed directly into the straight arm dumbbell pullover Back Squat (Find 20rm) Add 5-10-lb. from last week ALT: Hip Thrust (Find 20rm, Tempo 2002) Add 5-10-lb. from last week Superset Straight Arm Dumbbell Pull-over (20rm, 2111) Add 5-lb. from last week ////////////////////////////// Conditioning CrossFit Games Open 11.6 (AMRAP - Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (12-10-8-6-RP-RP-RP) Welcome to rest pause training We are working the bar up to a heavy 6 (~85%) Starting from the 6: Heavy 6 Rest :15 Max reps at same weight Rest :15 Max reps at same weight Rest :15 Max reps at same weight Only score reps hit during the max rep portions ////////////////////////////// Conditioning Metcon (Time) Teams of 2 10:00 to complete "Flat Tire" 42-30-18 Bench Press (Rx 135/95-lb.)(Rx+ 185/125-lbs) Strict Chin-ups --Immediately Into 10:00 to complete 42-30-18 Push Press, (Rx 135/95-lb.)(Rx+ 185/125-lbs) Strict Handstand Push-ups --Immediately Into 10:00 to complete 200 incline push-ups Put barbell between knee and hip height Complete 200 reps of push-ups as fast as you can. *One partner working at a time throughout *If you finish inside time cap, rest until next 10 minute window starts. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Thanksgiving Eve (AMRAP - Reps) EVENT 1 6:00 "Tail-pipe" P1: Max calorie row P2: Front Rack Double KB Hold, 53/35-lb. *KB must be in front rack to row *Switch whenever you want EVENT 2 6:00 "Karen?" ME Wallballs *If ball stops moving at anytime for any reason, subtract 20 reps from overall score and both partners complete a 10 burpee penalty EVENT 3 6:00 "Echo Pipe" P1: Max Calorie Echo Bike P2: Overhead Barbell Hold, 95/65-lb. *Barbell must be in Overhead lockout to bike *Switch whenever you want EVENT 4 6:00 "Hell v 4.0" P1: Max Effort Devil press, 50/35-lb. set P2: Wall Squat *Partner must be in a at parallel wall squat *Switch whenever you want //////////////////////////////////// *All events are separated by 1:30 *Score total number of Calories Rowed, Calories Biked, Wallballs, and Devil Press completed. Then subtract any penalties to get your final total. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Thanksgiving Day (AMRAP - Reps) 35 Minutes to Complete (Teams of 2) 100 Thrusters, 95/65-lb. Immediately into... 75 Power Snatches, 115/80-lb. Immediately into... 50 Power Cleans, 135/95-lb. Immediately into... 42-30-18 Deadlifts, 225/155-lb. Calories MOC Immediately into... 42-30-18 Front Squats, 135/95-lb. Pull-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Black Friday (Time) Teams of 2 2k Row Directly into 100 Strict Press, 135/95-lb. 30 Bar Muscle-ups 100 Push Press, 155/105-lb. 60 Chest to bars 100 Push Jerks, 185/125-lb. 90 Pull-ups Directly into 2k Row ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Small Biz (Time) For Time Teams of two 100 Box Jump overs* 100 Burpees ** 100 Calorie Row *** Cash out: 100 Deadlifts *Can only work while one partner has a barbell locked out in the overhead position. 135/95-lb. **Can only work while one partner has a barbell in the front rack position. 185/135-lb. ***Can only work while one partner has a barbell in the deadlift finishing position 225/155-lb. -------- Numbers listed are total number to complete between team members. Break it up however you want. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP20 20 Dumbbell Burpee Box overs, 50/35-lb Dumbbell Pair and 24/20-in. box 20 Demon Press, 50/35-lb. Dumbbell 20 Dumbbell Clean and Jerks, 50/35-lb. Dumbbell Pair ////////////////////////////// Mobility Metcon (No Measure) 2:00 Pigeon Pose each leg 2:00 Couch Stretch each leg 2:00 Pec Smash, each side Spend 5:00 on a foam roller hitting as many muscle groups as possible from your feet to your neck Long week - but tomorrow we grind

Minute Marker: ////////////////////////////// Gymnastics Level 1 Metcon (AMRAP - Reps) 3 Rounds ME Feet Assisted Rack Chins ME Bar Rows Rest 1:00 Level 2 Metcon (AMRAP - Reps) 3 Sets ME Wrestler Grip Pull-ups Rest :15 ME Hanging Hip Touches Rest 1:00 Level 3 Metcon (AMRAP - Reps) 3 Sets ME Ring L-sit Strict Pull-ups Rest :15 ME Toe to rings Rest 1:00 ////////////////////////////// Weightlifting Once you hit your 20rm squat/hip thrust proceed directly into the straight arm dumbbell pullover Back Squat (Find 20rm) Add 5-10-lb. from last week ALT: Hip Thrust (Find 20rm, Tempo 2002) Add 5-10-lb. from last week Superset Straight Arm Dumbbell Pull-over (20rm, 2111) Add 5-lb. from last week ////////////////////////////// Conditioning Metcon (AMRAP - Reps) 2 Rounds: M1: Max Effort Calorie Echo Bike M2: Wallballs, 20/14-lb. M3: Devil Press, 50/35-lb. Set of Dumbbells M4: Russian twists, 50/35-lb. Dumbbell *:15 rest between each minute ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (8-8-8-8-8-8-8-8, 3001) Weights will vary widely, it's mostly important to get a baseline here. Most people will fall between 35%-50% of 1rm :03 negative means 3 seconds. Make it burn! Rest exactly:30 between sets. ////////////////////////////// Conditioning 13.1'ish (AMRAP - Reps) AMRAP17 200 Double-under 30 Snatches, 75/45-lb. 150 Double-under 30 Snatches, 135/75-lb. 100 Double-under 30 Snatches, 165/100-lb. 50 Double-under AMRAP Snatches 210/120-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Collusion ////////////////////////////// Gymnastics Level 1 Level 2 Metcon (Time) 10:00 to accumulate as much time under tension as possible: 1. ME Dead Hang 2. ME Ring Support 3. ME Bottom of Push-up Rest 1:00 3. ME Bottom of Push-up 2. ME Ring Support 1. ME Dead Hang You move without resting between the three in order holding each to max effort. Once you get done with the first round, you rest 1:00 and complete in reverse order. Repeat this pattern until 10:00 is up. Record time under tensions in the comments R+: Bottom of the push-up is done with rings Level 3 Metcon (AMRAP - Reps) AMRAP10 5 Bar Muscle-ups 5 Toe to bar ME Strict Pull-ups Rest 1:00 after each round ////////////////////////////// Weightlifting The idea here is to get your form right and have the bar set-up to hit 18.2a. Make sure you check you performance history on this one. Power Clean (EMOM10) EMOM10 M1-3: 5 Reps (TnG) M4-6: 3 Reps (TnG) M7-10: 1 Rep ////////////////////////////// Conditioning Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap Crossfit Games Open 18.2 A (all divisions) (Weight) Use the remaining time from 18.2 to accomplish a 1RM  clean ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Interval Weight Training (IWT) Metcon (AMRAP - Reps) 4 Rounds 10 Snatches (AHAP n/m than 2 sets) 4:00 Row for max meters -Rest 2:00 between rounds -After 4th Round, rest a total of 4:00 Skill Acquisition 10 Minute Cap Px: 10 Plank Saws 20 Plank Toe Taps 30 Seated DB Strict Press Rx: 10-12-14-16...... Toe to bar Shoulder Taps Rx+: 10-20-30-40-50 Calorie Row Feet Unbroken Handstand walk *Penalty for breaking a HSW = 5 calories ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Level 1 50 Strict Rack Chins (Time) 10:00 Cap 50 Rack Chins The point here isn't to finish just to say you finished. It is to finish doing them correctly. Torso vertical throughout - no exceptions. Scaled version is feet on the ground. Level 2 50 Strict Pull-ups (Time) 10:00 Minute Cap 50 Strict Chin-ups Level 3 30 muscle ups for time (Time) 30 muscle ups for time Rings 10:00 minute cap ////////////////////////////// Weightlifting Bench Press (8-8-8-8-8-8-8-8, 31X1) Focus on the negative! Rest no more than :30 between sets 35%-50% of 1rm ////////////////////////////// Conditioning Metcon (Time) 21-18-15-12-9 Hang Cleans Thrusters Barbells: Px: 65/45-lb. Rx: 95/65-lb. R+: 125/80-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Bar Star (AMRAP - Reps) Teams of 3 AMRAP 7: 50 Back Squats, 155/105-lb. 50 Back Squats, 185/135-lb. AMRAP Back Squats, 225/155-lb. Rest 3 Minutes AMRAP 7: 50 Bench Press, 135/95-lb. 50 Bench Press, 155/105-lb. AMRAP Bench Press, 185/135-lb. Rest 3 Minutes AMRAP 7: 50 Deadlifts, 185/135-lb. 50 Deadlifts, 225/155-lb. AMRAP Deadlifts, 275/185-lb. If you did yesterdays workout - sub bench press out with any of the following: Press series Snatch Lunges ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-ups In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010 To learn more about Coe click here

Minute Marker: ////////////////////////////// Apparel sales will close Monday at noon!!! Go get it now! https://pick.fit/store If you need me to check you out, shoot me an email -> Tom@cfpick.com endorheic ////////////////////////////// Gymnastics Level 1 Metcon (AMRAP - Reps) 3 Rounds ME Hold Chin Over Bar ME Hard Ring Rows Rest 1-2:00 b/w sets Level 2 Metcon (AMRAP - Reps) 3 Sets ME Strict Pull-ups w/ :03 negative ME Push-ups Rest 1-2:00 b/w sets Level 3 Metcon (AMRAP - Reps) 3 Sets of Pull-up 21's 7 Full Strict pull-ups 7 Bottom to half way up 7 Halfway up to chin over bar *On last rep, hold chin over bar for as long as possible. Rest as needed b/w sets This needs to be unbroken. If thats to tall an order - go 4 or 5 on each. ////////////////////////////// Weightlifting Once you hit your 20rm squat/hip thrust proceed directly into the straight arm dumbbell pullover Back Squat (Find 20rm) Starting weight should be in the range of 50-65% of 1rm Each week you will go up 5-10 pounds Normally - you get one shot at this. If you get to 10, and you're thinking you went way to light, rack it and add some weight. If you get to 10 and you think you went way to heavy - you've already gone too far, see how many you can get. We will modify next week. ALT: Hip Thrust (Find 20rm, Tempo 2002) :02 down :00 hold in the bottom :00 back to start :02 Hold before second rep Superset Straight Arm Dumbbell Pull-over (20rm, 2111) Start light, weight doesn't matter so much here - really looking for rib cage expansion ////////////////////////////// Conditioning Metcon (Time) 21-15-9 Deadlifts, 225/155-lb. Calorie Row This is an all out effort. Who is going sub 5? ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (12-10-8-6+RPx3) Welcome to rest pause training We are working the bar up to a heavy 6 (~85%) Starting from the 6: Heavy 6 Rest :15 Max reps at same weight Rest :15 Max reps at same weight Rest :15 Max reps at same weight Only score reps hit during the max rep portions ////////////////////////////// Conditioning Metcon (AMRAP - Reps) EMOM21 M1: 8/6 Echo Bike Cals + ME Power Cleans, 95/65-lb. M2: 10/8 Row Cals + ME Toe to Bar M3: Rest Rx+ 135/95-lb. If you had an RPM gauge on your body, it should be maxed out red today. Only score Cleans and Toes to Bar ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Level 1 Metcon (AMRAP - Reps) 3 Sets 5 Hard Ring Rows (Hold :03 at chest Lower :03) ME Ring Rows (slightly easier than above) Rest as needed between Hard ring rows means hard. Likely wont be able to get the rings to your chest after 3 reps. Thats ok. I still want you to activley pull for :03 and then lower for :03 No rest b/w exercises Level 2 Metcon (AMRAP - Reps) 3 Sets ME Strict chin-ups (Hold :03 chin over bar -  Lower :03) ME Ring Dips or Static Hold Rest as needed b/w sets Level 3 Metcon (AMRAP - Reps) Get as far as you can until you can no longer keep up 1-2-3-4-5...... Ring Muscle-up Ring Dip Rest no more than 1:00 between Do 1 RMU and 1 additional Ring Dip Then 2 and 2 - 3 and 3 If you can do 10+ unbroken, start at 4 or 5 ////////////////////////////// Weightlifting Power Snatch (10-8-6-4-2) 5 rounds - 5:00 each 500/425m Row 30 Wallballs, 20/14-lb. 10-8-6-4-2 TnG Power Snatch Recording only the weight hit on the power snatch Must be touch and go! Working up to a heavy 2. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Interval Weight Training (IWT) Metcon (AMRAP - Reps) 3 Rounds 8-12 TnG Power Cleans at 70-85% of 5rm 1:30 Max Bar over Burpee Rest 1:00 Rest 2:00 3 Rounds 1:00 ME Front Rack Lunge, heavy 1:30 Max Calorie MOC Rest 1:00 Rest 2:00 AMRAP10 Skill Acquisition (Pick one) Px 10-8-6-4-2 Wall Walks 100-80-60-40-20 Unbroken Single unders Rx 10-8-6-4-2 Strict Handstand Push-ups 50-40-30-20-10 Double Unders Rx+ 50-40-30-20-10 Handstand walk, in feet 100-80-60-40-20 Double unders Cleans: Hold onto that barbell Front Rack Lunges: Pick a weight that is doable for a minute, albeit the last :20 should be awful Score all reps ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Level 1 Level 2 Metcon (AMRAP - Reps) 3 Sets of Rack Chin 21's 7 Full Rack Chins 7 Bottom to half way up 7 Halfway up to chin over bar *On last rep, hold chin over bar for as long as possible. Rest as needed b/w sets This needs to be unbroken. If thats to tall an order - go 4 or 5 on each. Level 3 Metcon (AMRAP - Reps) Get as far as you can until you can no longer keep up 1-2-3-4-5...... Kipping Pull-up Kipping Chest to bar Bar Muscle-up Rest no more than 1:00 between *If you can do 10+ unbroken, start at 4 or 5 ////////////////////////////// Weightlifting Dirty Bench 30 (Record heaviest set) 10 full extension 10 half extension 10 1" off chest ////////////////////////////// Conditioning Metcon (AMRAP - Reps) Teams of 2 for max reps I go - You go format 4:00 at each station, no rest between Station 1: Echo Bike Cals Station 2: Push-ups Rx+ Banded Station 3 Barbell Sit-ups Station 4 Seated Barbell Press Rx+ 75/55-lb. Station 4 Barbell Curls The only rest you get is when your partner is working ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) Teams of 2 100/75 Calorie MOC 100 Thrusters, 65/45-lb. 75/50 Calorie MOC 75 Power Snatches, 95/65-lb. 50/35 Calorie MOC 50 Power Cleans, 135/95-lb. 25/15 Calorie MOC 25 Deadlifts, 225/155-lb. One person working at a time ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori. To learn more about Bert click here Scale a 500m row for run if its too cold. Wear a vest if you have one

Minute Marker: ////////////////////////////// Gymnastics L1: Max Chin Over Bar Hold (2 Sets) Doesn't matter your grip or how you get your chin there, just hold it as long as you can Rest as needed between, record biggest sets reps in seconds L2: ME Strict Pull-ups -Unbroken (2 Sets) Most Pull-ups performed in one set Rest as needed between, record biggest set L3: Strict Chest to Bar (2 Sets) The same as a strict pull-up, except its a chest to bar Rest as needed between, record biggest set ////////////////////////////// Weightlifting Considering we have many people with knee issues, I will also be programming hip thrusts in conjunction with the 20rm back squat. Do not do both. Back Squat (1rm) 15 minutes ALT: Hip Thrust (Find 5rm, Tempo 3003) :03 down :00 hold in the bottom :00 back to start :03 Hold before second rep ////////////////////////////// Conditioning Metcon (Time) For time 200 Unbroken Wallballs, 20/14-lb. Since we all know that aint happening, every time you break complete the following: 30 Calorie MOC :30 L-Hang Performance Bonus for unbroken Wallballs 100+ = 3 Built Bars 125+ = 6 Built Bars 150+ = 9 built bars 200 = 18 built bars + case of Tropicool Thunder *As verified by the coach. And half reps don't count. *And you must use the wallball weight you normally would. *No shenanigans ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting -24 Minutes to get a 1rm established for each. -If you finish one early, proceed on tot he next one 0-8: Strict Press (Establish 1rm) 8-16: Push Press (Establish 1rm) 16-24: Push Jerk (Establish 1rm) ////////////////////////////// Conditioning Metcon (Time) For Time 1K Row Then, 21-15-9 Thrusters, 95/65-lb Toe to bar ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics L1: Feet Elevated Ring Rows (2 sets for max reps) Prop Your feet on a box so that your shoulders fall below the height of your feet. Scale it back a little if necessary. -Record biggest set -Rest as needed b/w -Note height of box used and where your shoulders were in relation to your feet L2: Chin-ups (2 sets for max reps) -Rest as needed between -Record biggest set L3: Ring Muscle-ups (2 sets for Max Reps) -Rest as needed between -Record biggest set I would do a few smaller sets prior to max effort set attempts ////////////////////////////// Weightlifting EOMOM20 (10 Sets) 5 Sets Establishing a heavy 5 Power Snatch *No dropping from the top here - these are touch and go Immediately into 5 Sets Establishing a heavy 5 Power Clean *No dropping from the top here - these are touch and go 1-10: Power Snatch (Record heavy 5 (TnG)) 10-20: Power Clean (Record heavy 5 (TnG)) ////////////////////////////// Burner Metcon (Time) 35/25 Calorie Echo Bike 25 Power Snatches at 50-60% of 5rm above 15 Bar Facing Burpees ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Metcon (AMRAP - Reps) 3 Rounds 8-12 Front Squats at 70% of 1rm 2:00 Calorie Row Rest 1:00 Rest 2:00 3 Rounds 8-12 Deadlifts at 70% of 1rm 2:00 Max Double/Single Unders Rest 1:00 Rest 2:00 AMRAP10 Skill Acquisition (Pick one) Px 50 Single Unders or 1:00 Double under attempts Max Handstand Hold/Box Walk Rx 30 Double Unders Max Shoulder Taps Rx+ Ascending Unbroken Ladder 1-2-3-4-5……… Strict Handstand Push-ups Seems crazy I'm sure, but get used to it. IWT's are a staple of Open Prep. Weight percentages are set at 70% which equates to a 12rm. This does not mean you will hit 12 every time. But you should not hit less than 8 The idea here is to make this thing a grind. Most importantly, we should be striving for a negative split on the cardio piece. Do not skip the skill acquisition. Ive found that the best time to practice and obtain new skills is when your dog tired and don't want to do anymore. You will have to trust me on this one. Todays skill is focused on Double unders for Px/Rx. If you find your double under stride Do not stop because of the rep scheme. Ride that bad boy out for as many reps as you can. For the Rx plus crew, we're looking to increase strict handstand pushup strength with the ascending ladder. Climb as high as you can - once failure sets in, come back down the ladder. Score everything as one rep. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics L1: Rack Chins (2 Sets) Keep you torso vertical. It should look like your doing a pull-up *Record biggest set *Positioning is super important!!!! Do not do a bar row - keep your torso vertical!!! L2: Kipping Pull-ups (2 sets) *Record biggest set *rest as needed b/w L3: Bar Muscle-ups (2 sets) *Record biggest set *Rest as needed Between -Do a few sets of smaller reps before jumping into the max efforts ////////////////////////////// Weightlifting 15:00: Bench Press (Find 1rm) ////////////////////////////// Conditioning Metcon (Time) 10-20-30 Close Grip Bench Press Ring Dips 10 reps at 100%/75% of Bodyweight 20 reps at 75%/50% of Bodyweight 30 reps at 50%/35% of Bodyweight The idea is to keep reps for each unbroken ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning All of'em (AMRAP - Reps) Teams of 3 AMRAP30 Fran (90) 21-15-9 Thrusters, 95/65-lb. Pull-ups Directly into Isabelle (120) 30 Snatches, 135/95-lb. Directly into Grace (150) 30 clean and jerk, 135/95-lb. Directly into Diane (240) 21-15-9 Deadlifts, 225/155-lb. Strict Handstand Push-ups Directly into Angie (640) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *If you complete the full workout, go back to Fran and start again The timer will be set for :30 intervals. Each partner will work for the full :30 before switching. Once you have completed your :30, you will immediately go into a :30 low plank. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Ned (Time) 7 Rounds for time: 11 bodyweight Back Squats 1000m Row In honor of Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007 To learn more about Ned click here Caution: if you plan on coming to class tomorrow, keep in mind that the 20rm back squat program starts. Suggested alternatives: 11 Reps of any of the following (or mix and match) 1. Deadlift (Lighter) 2. Hip Thrust (Lighter) 3. Cleans 4. Snatches (Lighter) 5. Bench Press

Minute Marker: ////////////////////////////// Conditioning Metcon (Weight) EMOM40 M1: 5 Back Squats, climbing M2: 15/12 Cal Row* *Every other round do 8-15 Toes-To-Bar or weighted knee raises It goes like this: M1: 5 Squats M2: 15/12 Calorie row. M3: 5 Squats M4: 8-15 Toes-To-Bar/weighted knee raise M5: 5 Squats M6: 15/12 Calorie row. M7: 5 Squats M8: 8-15 Toes-To-Bar/weighted knee raise ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) For Time and Reps 20 unbroken reps of Strict Press (50-60% of 1rm) ME Pull-ups 500m Row 20 Barbell Push Press (add 10% more weight) ME Chin-ups 500m Row 20 Barbell Push Jerks (add 10% more weight) ME Bar Muscle-ups 500m Row 20 Barbell Push Press (Subtract 10% from first Push Press) ME Chin-ups 500m Row 20 Barbell Strict Press (Subtract 10% from first Strict press) ME Pull-ups 500m Row *you get one shot at the pull-ups to do a max effort set *Only the pull-up/chin-up/BMU count as reps *Record time in notes ////////////////////////////// Accessory Work Metcon (No Measure) EMOM12 M1: ME DB Hammer Curls M2: DB Skull Crushers M3: Rest 1 Set: 100 Barbell Reverse Grip Bicep Curls, 45/35-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Reign of Terror (AMRAP - Reps) Teams of 4 (Team A and Team B) 30 Minutes Reign of terror Team A: AMRAP15 100/75 Calorie Row 100 Muscle Snatches, 75/55-lb. 100 Overhead Squats, 75/55-lb. 100 Strict Press, 75/55-lb. ME Double Unders Team B: 15 Minute max calorie Echo Bike Teams A and B switch at the 15:00 minute mark. Score total Echo Bike Calories + Reps completed by both teams in part A ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) 3 Rounds: EMOM5 15/10 Cal Row or Echo Bike EMOM5 5 Deadlifts, AHAP EMOM5 10 Toe To Bar ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) 1 Mile Run 5 Rounds: 10 Bench Press, 135/75-lb. 10 Power Cleans, 135/95-lb. 1 Mile Run 5 Rounds: 10 Bench Press, 135/75-lb. 10 Power Cleans, 135/95-lb. Rx+: 185/95 ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Surprise Wedding workout designed by Noah and Allison ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Double DT (Time) 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb.

Minute Marker: ////////////////////////////// Skill Metcon (No Measure) General Warm-up 3 Rounds 10 Hanging Hip touches 8 Kipping Swings 12 L-sit Flutter Kicks Skill L1: 3 Sets 5 Tucked Front Lever (slow controlled decent) 5 Hanging Knee Raise -Come down from pull-up bar for :30 Max L-hang L2: 3 Sets 7 Tucked Front Lever (slow controlled decent) 5 Toe to bars -Come down from pull-up bar for :30 Max L-hang L3: 3 Sets 10 Tucked Front Lever 10 Toes to bar -Come down from pull-up bar for :30 Max L-hang ////////////////////////////// Weightlifting Front Squat (85%x1 - 70%xME - Rest :60 - 70%xME) ////////////////////////////// Conditioning Metcon (Time) 30-20-10 Dumbbell Front Racked Lunges, 50/35-lb. Pair Burpee over Dumbbells 12 minute cap ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Skill Metcon (No Measure) General Warm-up 3 Rounds 10 Push-ups, :02 negative 10 Crab Kicks (5 each leg) :10 Handstand Hold For the skill today, partner up. One partner completes their set and then partner 2. L1: AMRAP10 ME Ring Lockout Hold Immediately into ME Handstand hold or Push-up hold (feet elevated) Rest :30 L2: AMRAP10 ME Ring L-sit Immediately into ME Handstand hold or Max distance HSW L3: AMRAP10 *ME Strict HSPU with ascending height Immediately into ME HSW ////////////////////////////// Weightlifting Strict Press (85%x1 - 70%xME - Rest :60 - 70%xME) ////////////////////////////// Conditioning Metcon (Time) 1000m Row 50 Push Press, 95/65-lb. 30 Pull-ups 30 Ring Dips Rx+ 20 Muscle-ups (bar or ring) in place of pull-ups and ring dips ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Metcon (Weight) EOMOM - 5 rounds 3 Power Snatches, climbing in weight - Rest and set-up banded stations - EMOM10 M1-M5: 3 Banded Snatch Grip deadlifts, double green M6-M8: 2 Banded Snatch Grip deadlifts, double green M9-M10: 1 Banded Snatch Grip deadlifts, double green - Head immediately into last EMOM - EMOM10 Power Snatch 1rm You get 10 attempts here to max out. If you miss a barbell, do not try to attempt to lift it again until the next minute. You should be thoroughly warmed by the time you get to the final EMOM, so start heavy. Should be looking at incremental plate additions ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (Work up to a 1rm) ////////////////////////////// Conditioning Metcon (Time) For Time 50 Box Jumps (24/20 in) 50 deadlifts, 60% of todays 1rm 50 Kettlebell Swings (1/.75 pood) 50 Barbell Lunges, 30% of todays DL 1rm 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (350 Method) ////////////////////////////// Conditioning Metcon (AMRAP - Reps) EMOM20 M1: ME Echo Bike Cals M2: ME Strict Chin-ups M3: ME Dumbbell Bench Press, 50/35-lb. M4: Rest ////////////////////////////// Accessory Work Metcon (No Measure) 3 Rounds 100 Banded Tricep Extensions 20 Dumbbell Hammer Curls 100' Gun Walk ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Shoots and Ladders (Time) Teams of 2 (30 Minute Cap) 50-40-30-20-10 Calorie MOC Power Cleans 50-40-30-20-10 Calorie MOC Power Snatch Clean Barbell 50 :135/95-lb. 40: 155/105-lb. 30: 185/125-lb. 20: 205/135-lb. 10: 225/155-lb. Snatch Barbell 50: 75/55-lb 40: 95/65-lb. 30: 135/95-lb. 20: 155/105-lb. 10:185/125-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) For Time 100 Box Jump Overs, 24/20 in 100 Calorie Row 100 Wall Ball Shots, 20/14-lb. 100 Calorie Row 100 Deadlifts, 135/95-lb. 100 Calorie Row 100 Box Jump Overs, 24/20 in 30 minute cap

In this episode, Tom dives into some very common questions. Big topic is at the end -> motivation. Which Tom finds the word to be repugnant as it relates to fitness. Listen in to find out why. Macros always comes up, so here is the formula to do them on your own based on goals. Ensure you listen to the audio to do them properly. How to calculate your own calories Fat Loss: Ideal BW x 10-14 Maintenance: BW x 15 Muscle Gain: BW x 16-20 Protein: 1-1.25 grams per pound of bodyweight Fat: 20% of caloric load (20% is minimum) Carbs: fill in the rest Example: (literally an example - don't do this) 150 pound male who wants to weigh 100 pounds 100*13=1300 calories per day Protein: 100 grams (400 calories) Fat: 20 grams (180 calories) Carbs: 180 grams (740 Calories) Remember: 1g Protein = 4 calories 1g Carbs = 4 calories 1g Fat = 9 calories Also, don't forget we have a couple different nutrition coaching options at the gym! reach out is you have questions about starting one!!!

Minute Marker: ////////////////////////////// Skill Metcon (No Measure) General Warm-up 2 Rounds 10 Scap Pull-ups (hold :03 in retraction) 10 Crab Kicks 10 Kipping Swings 3 Rounds M1: Weighted Knee Raises M2: Level Specific M3: Rest L1: Max Knee Raises L2: Max Knee to Elbow -> Knee Raises L3: Max Knee to Elbow *Knees must actually touch your elbows. These are probably harder than T2b. *L2 starts with K2E and as you get to failure, keep driving as high as you can. ////////////////////////////// Weightlifting Front Squat (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For Lower Body, when you are hitting 15-18 reps, add weight the next time to knock you back to around 10-12 reps ////////////////////////////// Conditioning Metcon (Time) 21-15-9 Front Squats, 135/95-lb. Bar Facing Burpees Pull-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Skill Metcon (No Measure) General Warm-up 2 Rounds 3 :05 Negative Push-up 3 Fast Push-ups :30 Handstand hold L1: EMOM6 M1: 10 Seated Dumbbell Press, :03 Negatives (Hold a vertical Torso and extended legs) M2: ME High Plank Shoulder Taps or :30 handstand hold L2:  EMOM6 M1: ME Handstand Shoulder Tap Belly or Back  to wall M2: 4 Attempts at a 5 foot handstand walk L3: EMOM6 M1: ME Freestanding Handstand Shoulder Taps M2: 1 Attempt at a max distance Handstand walk ////////////////////////////// Weightlifting Strict Press (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For upper body, when your hitting around 12-15 reps at 70% - add weight the next time to knock you back to around 8-10 reps ////////////////////////////// Conditioning Metcon (Time) 10-20-30 Push Jerk, 135/95-lbs Calorie Row Ring Dips ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Muscle Clean (work to a heavy 1) Power Clean (4-4-4-4-4-4) Work up to a heavy 4. Hold the clean position for :02 do these unbroken! Power Clean (Work to a heavy 1) ////////////////////////////// Conditioning Metcon (Weight) 15-12-9 Unbroken Power Cleans Each set must be unbroken Rest as much as you want between sets Once you pick a weight, you cannot change! A good weight would be in the range of 65% of the heavy one you hit today ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bulgarian Split Squat (ME-ME-ME-ME, 03 negative on each rep) one complete set is ME reps on each leg. You will do 4 complete sets. Pick a set of dumbbells that are challenging. If I were to give an Rx it would be a pair of 50's for men and 35's for women. You will hold the dumbbells at your sides. Partner up and go one right after the other. You have 4 sets to get as many reps as you possible can. 20 reps is to much (go heavier) - you should be between 8-15. ////////////////////////////// Team Conditioning Metcon (AMRAP - Reps) Teams of 2, break it up however you want 2 Rounds AMRAP6 Max Echo Bike Calories Max Overhead Dumbbell Lunges, 50/35-lb. Rest :60 AMRAP6 Max Calorie Row Max Goblet Squat, 50/35-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (350 method) ////////////////////////////// Conditioning Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute* In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970) To learn more about Kalsu click here ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Team Linda (Time) 30-27-24-21-18-15-12-9-6-3 Deadlift (1½ bodyweight) Bench Press (bodyweight/¾ bodyweight) Squat Clean (¾ bodyweight) Use team average bodyweight as the bodyweight Team of 2 ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Captain Jennifer Casey (Time) For Time Buy-In: 50 Deadlifts (275/165 lb) Then, 5 Rounds of: 16 Single-Arm Dumbbell Push Jerks (50/35 lb) 16 calorie Row Cash-Out: 2,000 meter Run

Minute Marker: ////////////////////////////// Gymnastics Metcon (AMRAP - Reps) Warm-up 2 Rounds 10 Scap Pull-ups 10 Scap Push-up 10 Hanging Toe Touches (L->R & R->L) Skill L1 2 Rounds ME Chin Over Bar Hold + 10 Kipping Swings + Max Dead Hang L2 2 Rounds 5 Corn cobs + Max Kipping Pull-ups L3 2 Rounds 10 Corn cobs + Max C2B or Bar Muscle-ups ////////////////////////////// Weightlifting Front Squat (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For Lower Body, when you are hitting 15-18 reps, add weight the next time to knock you back to around 10-12 reps ////////////////////////////// Conditioning Metcon (Time) 50 Pull-ups 50 Power Cleans, 135/95-lbs. 50 Bar over burpees Rx+ 35 Chest to bars 25 Ring/Bar Muscle-ups Time cap: 12 minutes ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Metcon (Time) Warm-up 2 Rounds 10 Straight arm Dumbbell sit-ups 10 Seated Dumbbell Press, :02 negative (stay in scaption) :10 L-sit off dumbbells Then 1 round of a :90 junkyard dog for each partner for max reps*** ***Winning team of each class get their choice of 1 built bar flavor - so don’t slack. L1 and L2 5:00 to accumulate as many shoulder/hip taps as possible Immediately into 5:00 to accumulate as much time in a one arm handstand hold *can be belly or back to wall. Back to wall will be significantly more difficult L3: 10 Minute Max Effort handstand hold in a 4x4 box ////////////////////////////// Weightlifting Strict Press (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For upper body, when your hitting around 12-15 reps at 70% - add weight the next time to knock you back to around 8-10 reps ////////////////////////////// Conditioning Metcon (Distance) 3:00 for max meters 30 shoulder to over head 30 Ring Dips Max Effort Meter Row Rest :90 3:00 for max meters 25 Shoulder to overhead 25 Ring Dips Max Effort Meter Row Rest :90 3:00 for max meters 20 Shoulder to overhead 20 Ring Dips Max Effort Meter Row *Score only distance rowed Barbell Weights: Round 1: 65% of Max Push Press Round 2: 70% of Max Push Press Round 3: 75% of Max Push Press Dip Alternative -Box/Bench Dips -:30 Ring Static Hold ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Front banded snatch pull 5 position (8 sets of 1 for a heavy load) Blue/red P1:1" off the ground P2: Bottom of the knee P3: Top of the knee P4: Mid thigh P5: Hips Here is how this works Ground -> P1 -> Ground Ground-> P2->P1 P1->P3->P2 P2->P4->P3 P3->P5>P4 P4->P5 You are simply progressing to each position by going back to the previous position. It will make more sense once you have a barbell in your hands. With a front band, and the position scheme, you're going to have to focus! The idea of a front band is that you force the bar through lat engagement to remain tight to your body. Kneeling Snatches (8 sets of 3, for a heavy set) We are banding these this time. Everyone should start at orange, If you do well, jump to red before adding weight. Banded Snatch Grip Deadlifts (8x3 for max weight) I want the band tension to be ridiculous. minimum double green. Ideally, Quad green. Everyone can do double green - you have to be violent with that bar. move fast and lets go! Power Snatch (Work-up to a heavy 1) ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Stiff Leg Deadlift (work it up to a heavy 1) once you hit your heavy one: Back it down to 65% and complete: Stiff Leg Deadlifts 8x8 :03 neg, :30 rest between sets ////////////////////////////// Benchmark Damn Dianne (Time) 3 rounds: 15 deadlifts 15 strict deficit handstand push-ups W 205 lb., 2-in. deficit M 315 lb., 3.5-in. deficit ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (350 Method) ////////////////////////////// Benchmark Friendly Fran (Time) 3 rounds: 21 thrusters 21 chest-to-bar pull-ups W 85 lb.  M 115 lb. ////////////////////////////// Accessory Work Metcon (No Measure) Butts and Guts 3 Super Sets: 10 Hip Thrusts, 50X5 (hold final rep for :10 at the top) ME Plank Saw ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) Teams of 2 Workout Cap is 30:00 Buy-in (8:00 Cap) Team Flight Simulator 50-40-30-20-10 *each partner must complete each set of reps unbroken before progressing to the lower set. If you complete within cap, proceed immediately into team workout. If you don’t complete withing cap, proceed to workout at cap 100-80-60-40-20 Burpee Box jump Overs Calorie Row Dumbbell Lunges, 50/35-lb set ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Running with DT (Time) 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 400m Run Rx Barbell: 155/105-lb.

Minute Marker: ////////////////////////////// Weightlifting Back Rack Lunge (Build to a 3rm on each leg) -Do all 3 reps on one leg before switching. -Do all 6 reps without re racking the weight. As soon as you find your 3rm, proceed immediately to: 100 Back rack lunges at 65% of 3rm Immediately into 100 Stiff leg deadlifts at the same weight ////////////////////////////// Conditioning Metcon (Time) 10 Rounds for time 10 Goblet Squats, 50/35-lb DB 10 Toes-To-Bar 15 Minute cap ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) 10 Rounds: 15/12 Cal Bike or MOC 10 Bench Press 135/95-lb. 10 Strict Pull-Ups Rest :90 ////////////////////////////// Drop Set Metcon (No Measure) Complete the following Dropset 1 ME Seated Dumbbell Shoulder Press ME Seated Dumbbell Shoulder Press ME Seated Dumbbell Shoulder Press Dropset 2 ME Lateral raise ME Lateral raise ME Lateral raise Dropset: You start with a weight that will be challenging for 25-30 reps. Once failure is reached, Drop that set of dumbbells, and pick up a lighter set and complete another set of 20-30 to failure. Same thing for the third set. you should go to failure in each set. All sets should be completed without any rest. You literally drop the set you were working with and pick up the next set. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Reign of Terror (AMRAP - Reps) Teams of 4 (Team A and Team B) 30 Minutes Reign of terror Team A: AMRAP15 100/75 Calorie Row 100 Muscle Snatches, 75/55-lb. 100 Overhead Squats, 75/55-lb. 100 Strict Press, 75/55-lb. ME Double Unders Team B: 15 Minute max calorie Echo Bike Teams A and B switch at the 15:00 minute mark. Score total Echo Bike Calories + Reps completed by both teams in part A Remember your teammates. We will repeat this workout in exactly 5 weeks. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deficit Deadlift (EMOM10 x 10 reps @50-70% of 1rm) Stand on 45-lb plate At the end of the 10 minutes - proceed directly into: 100 Box Step Ups 24 /20" box, holding a 35/50-lb. DB ////////////////////////////// Conditioning Metcon (AMRAP - Reps) EMOM16 Odd: 10 Box jump Overs, 24/20-in. Even: 20 Wall Balls 20/14-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) Every 3:00 for 5 Rounds: 20 Calorie bike or MOC 20 Push jerks 135/95-lb. Metcon (AMRAP - Reps) AMRAP8 - Partner up You do 5 I do 5 Hang High Pulls 115/75-lb. Use a wide stance like a sumo deadlift high-pull, but from the hang and use a little hip hinge to do an aggressive upright row. ////////////////////////////// Accessory Work Metcon (No Measure) Complete for pump 300 Band Tricep Extensions *every time you break, curl an empty barbell 20 times with a slow decent *On the banded extension, Keep your hands apart, do not allow them to come together at any point, or go do curls. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Benchmark F*** Yo Couch (AMRAP - Reps) Part 1: 5 Rounds for max calories P1: 1:00 max calories P2:1:00 Double Kb Front Rack Holds, 53/35-lb. Rest 3:00 Part 2 5 Rounds for max reps P1: 1:00 Max Rep KB Thruster, 53/35-lb. P2:: 1:00 Dead Hang Rest 3:00 Part 3 Broken Boat Races 8:00 Max Calories at Damper 10/8 ---------------------- Part 1: You cannot row if the KB's are not racked Part 2: you cannot do thrusters if partner is not hanging Part 3: Every 2:00, both partners must stop and complete a 50 foot burpee broad jump. You both must also start the boat race with a 50' broad jump Scoring: Add total calories and thrusters to obtain total reps ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm In honor of Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 To learn more about Arnie click here

Minute Marker: ////////////////////////////// Gymnastics Metcon (No Measure) General Warm-up 2 Rounds 6 Scap Pull-ups (:03 Hold and Eccentric) 6 Strict toe to bar or Straight Leg raises (as high as possible) :15 Hollow Hold :15 Arch Hold Skill L1: 2 Sets Max Effort Weighted Knee Raise* Max Effort Kipping Knee Raises *Hold a dumbbell between your feet. In order for this to be effective, we must focus on raising the knee out and away from your torso. *If your knees come straight up and your torso/hips fall backwards, it will relieve the tension from the midline placing the stress on the hips. While this also works, its not the intent. --------------- L2: 2 Sets Max Effort Kipping toe to bar Max Effort L-hang Hold --------------- L3: 2 sets Max Effort L-hang Toe to bar* Max Effort Kipping toe to bar *Start in the L-hang, raises your toes to the bar and return to the l-hang keeping your legs as straight as possible. ////////////////////////////// Weightlifting Front Squat (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For Lower Body, when you are hitting 15-18 reps, add weight the next time to knock you back to around 10-12 reps ////////////////////////////// Conditioning Metcon (AMRAP - Reps) EMOM20 M1: 5 Dumbbell Thrusters 7/5 Calorie Echo Bike ME DB Thrusters M2: Rest M3: 200 meter Run M4: Rest ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Metcon (No Measure) General Warm-up 10 Perfect Turkish Get-ups on each arm using a 20/14-lb Wallball. -The wallballs will be incredibly difficult to balance - so your going to have to slow it down and focus. Cap at 6 minutes Skill 10 minutes of practice. Focus on perfection L1: Box walks -The key to box walks are to maintain a stacked position. 1. Hands under shoulders 2. Shoulders under hips From a side profile, your hips should form a 90 degree angle. ------ L2: 10 minutes of kicking up and trying to get 5 feet. Some things to keep in mind here 1. Spread your fingers and grip the ground 2. Head in neutral position in line with shoulder, looking at a fixed position near your thumb 3. Allow the hands to be mostly forward, ideally allowing the webbing between thumb and pointer finger to point where you are going 4. We are striving for a hollow position with the hips ------ L3: 10 minutes of Handstand walking. Two options or a combination of the two. 1. Max Distance 2. O Course -Stack plates to walk up and down -Walk in circles around uprights ////////////////////////////// Weightlifting Strict Press (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For upper body, when your hitting around 12-15 reps at 70% - add weight the next time to knock you back to around 8-10 reps ////////////////////////////// Conditioning Metcon (Time) For Time 10-9-8-7-6-5-4-3-2-1 Calorie Row Devil Press, 50/35-lb. pair Athletic Burpees over Erg ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Warm-up Metcon (No Measure) General Warm-up (PVC Pipe) 2 Rounds 10 Shoulder Dislocates 10 Behind the Neck Snatch Grip Jerks (Hold the power position) 10 Overhead Squats, :03 eccentric Then, pick 1 - Rx or Rx+ Rx 2 Rounds 5 Max effort broad Jumps 5 Max Height Jumps Rx+ 2 Rounds 3 Knee Jumps 3 Knee Cleans 3 Knee Snatches *If your feeling spicy, Rd2 can be with any barbell ////////////////////////////// Weightlifting Kneeling Snatches (3-3-3, AHAP) Seated Snatch (3-3-3, AHAP) Muscle Snatch (3-3-3, AHAP) Snatch Grip Deadlift (3-3-3-3-3-3, AHAP against double Green) Snatch (Work to a heavy 1) Power or squat - whatever your feeling ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Back Rack Lunge (8-8-8-8, AHAP) Going for max weight here. Do all lunges on one leg before switching. 8 each leg, so 16 total reps per set Do two warm-up sets prior to going at the 8's Ascend in weight, The last set should be almost intolerable. Few notes: Stepping forward engages more musculature and trains balance. Stepping back is easier on the knees, but engages less musculature. Also does not challenge balance as much as stepping forward. However, If you have knee trouble - taking an exaggerated step forward lessens impact on the knees - focus on trying to keep the moving leg's shin vertical. The knee is not required to touch the ground, just step and go to max engagement - the knee will naturally not touch. Muscle specific lunges - most wont care, but if you do - here you go: Hamstring focus: If you want to place more emphasis on the hamstring - Step forward and further out with working leg. Focus on keeping a vertical shin Quad Focus: If you would rather improve those tear drop quads - take a smaller step forward allowing the knee to travel past the toes. Either way, your still hitting both with a lunge, but you can gear your lifts more towards a muscle group with those tips. Conditioning Lets Get Dirty (Time) 25 Calorie Row 25 Deadlifts, 185/115-lb. 25 Close Stance Goblet Squats, 50/35-lb. Dumbbell 25 Calorie Row 25 Deadlifts, 225/155-lb. 25 Normal Stance Goblet Squats, 50/35-lb. Dumbbell 25 Calorie Row 25 Deadlifts, 275/195-lb. 25 Wide Stance Goblet Squats, 50/35-lb. Dumbbell 25 Calorie Row ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (350 Method) ////////////////////////////// Conditioning Metcon (AMRAP - Reps) EMOM20 M1: ME Echo Bike Cals M2: ME Pull-ups M3: ME Push-ups against Green Bands M4: Rest ////////////////////////////// Accessory Work Metcon (No Measure) 3 Rounds ME Inclined Dumbbell Curls, :03 Hold at top and :03 Negatives ME DB Skull Crushers, :03 negatives *Goal is greater than 8 reps for each, but no more than 12. *You can lay on the floor for the skull crushers ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) 60 Calorie Row 60 Snatches 95/65-lb. 60 Cleans, 135/95-lb. 60 Deadlifts, 155/105-lb. 60 Bar over burpee 40 Calorie Row 40 Snatches, 135/95-lb. 40 Cleans, 155/105-lb. 40 Deadlifts, 185/125-lb. 40 Bar over burpees 20 Calorie Row 20 Snatches, 155/105-lb. 20 Cleans, 185/105-lb. 20 Deadlifts, 225/155-lb. 20 Bar over burpees Cashout 150 Wallballs -One Partner working at a time -Break it up however you want Wallballs: During this portion, these must be done unbroken. Catch - no matter how you break up the wallballs, the non wallballing partner must do air squats in sync with the partner doing the wallballs. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Overhead Squat (Working up to a heavy 6) ////////////////////////////// Hero Workout Josh (Time) 21 Overhead Squats, 95# 42 Pull-ups 15 Overhead Squats, 95# 30 Pull-ups 9 Overhead Squats, 95# 18 Pull-ups In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. To learn more about Josh click here

Minute Marker: ////////////////////////////// Hass (Time) Teams of 2 75 Wallballs, 20/14-lb. 400m run 75 Overhead Lunges, 95/65-lb. 400m run 75 Pull-ups 75 Front Squats, 135/95-lb. 75 Toes to bar 400m run 75 Deadlifts, 185/125-lb. 400m run 76 Wallballs, 20/14-lb. -One partner works at a time -Both partners complete the run together, carrying your teams wallball. -Wallballs must be done unbroken - or you start back at 0 wallballs. -Lunges are L+R=1 76 wallballs is not a typo at the end. In the Ranger Regiment, during any physical training or punishment, you always finish with +1 rep. That rep is for the Airborne Ranger in the sky. This pays tribute to those who served and died in Regiment before us, with us, and after us. ------------------------- Josh Hass will always be my Ranger Buddy. In our years together, we experienced the full spectrum of life, far too many to list. Josh is the finest example of what a Special Operator is. Josh was insanely smart, wicked funny, and one of the best trolls I ever met. He had everything someone needs to succeed at the highest levels business, yet he chose enlisted service after college. He was the Ranger buddy I needed as a 18 year old with no life experience. He taught me more than I would ever give him credit for. Josh owned a CrossFit gym post service. Josh actually got his L1 Cert on the weekend during his HALO course! Josh also served as Cadre for GoRuck where he was known as Cadre Rooney. Josh's favorite quote - and really his outlook on life was "Sua Sponte do what you wantay". Sua Sponte is the motto of the 75th Ranger Regiment. Sua Sponte is latin for "of their own accord". Which is the culture of Rangers - we will play your games, but ultimately, we're going to do what we damn well please. He leaves behind two young boys. Ill always remember Josh as being one of the baddest dudes to walk the face of earth. SFC Josh Hass, 42 75th Ranger Regiment, RRC Died: 04 April 2019 Pancreatic Cancer ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Metcon (No Measure) General Warm-up 2 Rounds 5 Inchworm to 5 push-ups (25 push-ups total) 10 Crab Kicks (5 each leg) :10 Handstand Hold For the skill today, partner up. One partner completes their set and then partner 2. L1: 3 Sets ME :03 negative Push-ups (normal or feet elevated) Immediately into ME Handstand hold or Push-up hold (feet elevated) L2: 3 Sets ME :03 negative Ring Push-ups Immediately into ME Handstand hold or Max distance HSW L3: 3 sets *ME Strict HSPU with ascending height Immediately into ME HSW *All that’s occurring here is ME HSPU at different heights. Once the lowest fails, we add an abmat. We do this all the way until your HSPU are barley breaking at the elbow. This is insanely hard when done properly. 1. Start with no abmats ->ME 2. Once failure, add one abmat -> ME 3. Once Failure, add another abmat ->ME 4. So on and so fourth until you fail completely ////////////////////////////// Weightlifting Strict Press (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For upper body, when your hitting around 12-15 reps at 70% - add weight the next time to knock you back to around 8-10 reps ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP15 10 Turkish Get-ups, Left Arm 10 Dumbbell Snatches, Left Arm 10 Overhead Squats, Left Arm 30 Calorie Row 10 Turkish Get-ups, Right Arm 10 Dumbbell Snatches, Right Arm 10 Overhead Squats, Right Arm 30 Calorie Row Rx: 50/35-lb Dumbbell ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Power Clean (Find new 1rm) Before completing a new 1rm, complete the following: 8 sets, no timer, but be diligent 2 Power cleans against single blue or red climbing in weight. Start at 40% of 1rm and climb each round. As soon as your 8 sets are done, unbind bar go for a new 1rm ////////////////////////////// Benchmark Grace (Time) For Time:   30 Clean and Jerks, 135# / 95# ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Metcon (No Measure) General Warm-up 3 Rounds 10 Hanging Hip touches 8 Kipping Swing 12 L-sit Flutter Kicks Skill Focus today will be maintaining our feet together So have a wrist wrap, or some other object that you can squeeze between the feet. L1: 3 Sets, Hold object between feet for duration. 5 Tucked Front Lever (slow controlled decent) 5 Kipping Swings 5 Hanging Knee Raise L2: 3 Sets 7 Tucked Front Lever (slow controlled decent) 5 Kipping Pull-ups 5 Toe to bars L3: ME Front Lever Hold (**) or ME L-Hang (at least :20) 5 Toes to bar 1-3 Bar Muscle-ups or 1 attempt ////////////////////////////// Weightlifting Front Squat (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For Lower Body, when you are hitting 15-18 reps, add weight the next time to knock you back to around 10-12 reps ////////////////////////////// Conditioning Metcon (Time) For Time: 30 Toe to bar 50 Kettlebell Swings 150 Wallballs 50 Kettlebell Swings 30 Toe to bar Rx: 20/14-lb Ball 53/35-lb KB Rx+ 20/14-lb Ball 70/53-lb KB ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (350 method) ////////////////////////////// Benchmark 9/11 (Time) Teams of 2 Buy In: 2001m Meters 3 Rounds Each 9 Thrusters, 95/65-lb 11 Pull-ups 2 Rounds Each 9 Thrusters, 135/95-lb. 11 Chest to Bar Pull-ups 1 Round Each 9 Thrusters, 155/105-lb. 11 Bar Muscle-ups Cash Out: 2001m Row One person working at a time. ////////////////////////////// Accessory Work Metcon (No Measure) SuperSet - 2 sets 1A: ME Straight Arm Dumbbell Flyes 1B: ME Dumbbell Bent Over Row *Partner up, one person does a set, the partner 2, then immediately partner 1 again *Shoot For 15-20 reps on both SuperSet - 2 sets 1A: 21's Biceps + ME Wrist Roll 1B: 21's Triceps + ME Close Grip Bench ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (AMRAP - Rounds and Reps) AMRAP30 Teams of 2 21/15 Calorie MOC 15 Clean and Jerks, 95/65-lb. 10 Box jump Overs, 24/20-in. Partner A works while partner B rests ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Badger (Time) Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. To learn more about Badger click here

Minute Marker: ////////////////////////////// Skill Metcon (No Measure) 2 Sets 10 Hands to feet + feet to hands sit-ups :30 Hollow hold on bar :30 Arch hold on bar ME Straight Leg TTB or as high as possible 2 Sets L1: 10 Perfect Hollow Rocks to hip drive (https://www.youtube.com/watch?v=GajuzFEEtU0) L2: 5- 7 Kipping Pull-up/Chest to bar L3: 2 TTB + 2 C2B + 1 Bar Muscle-up (smooth transitions) ////////////////////////////// Weightlifting Front Squat (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For Lower Body, when you are hitting 15-18 reps, add weight the next time to knock you back to around 10-12 reps ////////////////////////////// Conditioning Metcon (Time) 24-18-12-6 Calorie Row, or machine of choice Demon Press, 50/35-lb. Dumbbell Toe to bar ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Gymnastics Metcon (No Measure) L1: EMOM6 M1: 10 Seated Dumbbell Press, :03 Negatives (Hold a vertical Torso and extended legs) Should be challenging to the midline M2: ME High Plank Shoulder Taps L2:  EMOM6 M1: ME Handstand Shoulder Tap Belly or Back  to wall M2: 4 Attempts at a 5 foot handstand walk L3: EMOM6 M1: ME Freestanding Hanstand Shoulder Taps M2: 1 Attempt at a max distance Handstand walk ////////////////////////////// Weightlifting Strict Press (85%x1 - 70%xME - Rest :60 - 70%xME) When should I increase the weight for 70% sets? For upper body, when your hitting around 12-15 reps at 70% - add weight the next time to knock you back to around 8-10 reps ////////////////////////////// Conditioning CFPump and Run (Time) CFPump and Run AMRAP25 ME DB Bench Press, 50/35-lbs ME Pull-ups 400m Run *For every rep completed, subtract :01 from overall time ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Metcon (No Measure) EMOM12 3 Banded Snatch Pulls Set bar weight at 50-65% of 1rm Band the bar with Red or Blue Focus is the same as last week. Grip, keep the bar tight, drive elbows high and outside With the addition of the band, you will have to focus on the elbow drive. Try to pull it as high as possible every single time. Keep set unbroken here. As soon as 12 minutes is up - proceed immediately into weightlifting 1rm Power Snatch (Find 1rm) You will have about 8ish reps here of a flipped strength curve as a result of the bands. You should be able to move quickly into heavy weights. If you know you know If you've never done banded work, enjoy. ////////////////////////////// Conditioning Isabel (Time) For Time:  30 Snatches, 135# / 95# ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Romanian Deadlift (Straight Leg) (8-8-8-8-8-8-8-8, ascending in weight) Keep a soft bend in the knee - Bar does not hit the ground for most. The key thing to do here is drive the hips back. This will engage the hamstrings - which is the point. If you dont feel in in your hamstrings, consider propping your forefoot on plates or standing onto of 45 pounds plates. ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP5 500m Row 30 Deadlifts, 225/155-lb. 30 Bar Over Burpees As many meters as possible in time remaining Rest 2:00 AMRAP4 400m Row 25 Deadlifts, 255/175-lb. 25 Bar Over Burpees As many meters as possible in time remaining Rest 2:00 AMRAP3 300m Row 20 Deadlifts, 275/195-lb. 20 Bar over Burpees As many meters as possible in time remaining Rest 2:00 2 minute meter test How many meters can you get? Score total reps completes -Buy in row doesn't count for reps -Otherwise, everything counts. 200m row = 200 reps ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (350 method) If you hit 50 reps last week - add weight. if you hit 70 reps last week - add a lot of weight The idea here isnt to hit 50 reps every week. The idea is to get stronger week over week, even if thats two more reps than last week. This is a different measurement than most people are used to. Ideally, you start off with a weight you're only able to get about 40 with. And then, week over week, you achieve 50. This means you got stronger than you were before, and for 99% of the population, when you get stronger, your muscle gets bigger. ////////////////////////////// Conditioning Metcon (AMRAP - Reps) EMOM18 M1: Max Hang Clean and Jerks, 135/95-lb. M2: Max Chin-ups or max Chin over bar hold M3: Rest ////////////////////////////// Accessory Work Barbell Curls (8-8-8, :03 negative) 3 Sets of barbell Curls 2 warm up sets of 10-12 reps 3 working sets of 8 with a :03 negative *Reps 6, 7, and 8 should be very difficult. If you're really looking for some growth, add 3 "cheat reps" after the 7th or 8th rep. Cheat reps are not cheat reps when done properly. Use some body English to get the bar up - and then resist 5-ish seconds down on each. The eccentric is where the growth comes from. This is one reason I preach no singles on anything. The eccentric is where its at for transforming muscles. PJR Pull-over (3 sets of AMRAP - between 10-20 reps) Set-up crossbody on a bench. Movement is similar to a dumbbell pull over with some slight changes. Instead of straight arms, break at the elbow and allow the DB to pass directly over your head and down as far as the shoulders allow. Then repeat the same range of motion back to the top. This is one of the only ways to train the long head of tricep directly. Expect to be very sore. Most women can use a 20-35-lb. Dumbbell Most men can use a 40-65-lb. Dumbbell If its to light, count the first set as a warm-up set, then get a bigger one. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning All of'em (AMRAP - Reps) Teams of 3 AMRAP30 Fran (90) 21-15-9 Thrusters, 95/65-lb. Pull-ups Directly into Isabelle (120) 30 Snatches, 135/95-lb. Directly into Grace (150) 30 clean and jerk, 135/95-lb. Directly into Diane (240) 21-15-9 Deadlifts, 225/155-lb. Strict Handstand Push-ups Directly into Angie (640) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *If you complete the full workout, go back to Fran and start again The timer will be set for :30 intervals. Each partner will work for the full :30 before switching. Once you have completed your :30, you will immediately go into a :30 low plank. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Devil of Ramadi (Time) Teams of 2 4 Rounds P1: 8 Man Makers -- P2: Plank Hold 45/25-lb plate on back (then switch) P1: 20 Deadlifts, 225/155-lb -- P2: Wall Sit (then switch) P1: 24 one arm Thrusters, 50/35-lb. -- P2: dead hang from pull-up bar (then switch) -- Cash out* (after both partners have completed all four rounds above) 700 total Double unders 2000m total Row *Break it up however you want *Both partners can work at the same time

Minute Marker: ////////////////////////////// Skills Metcon (No Measure) A. Partner Body Control Drill (2 reps each) B. Go over the kipping swing C. 2 Sets of one of the following L1: 4 Kipping Swings + 4 Hanging Knee Raise L2: 4 Kipping Swings + 4 knee to elbows L3: Jump to hollow + 4 T2b + 4 C2b ////////////////////////////// Weightlifting Front Squat (85%x1 - 70%xME - Rest :60 - 70%xME) Work the front squat up to 85% for 1 rep Then drop the weight to 70% of 1rm and complete as many reps as possible. After the ME set, rest :60 and try to hit half the reps as the ME set. Record total reps from ME set and the 50% goal set. ////////////////////////////// Conditioning Metcon (Time) 50 Calorie MOC 50 Deadlifts, 185/125-lbs 50 Bar Facing Burpees 50 Toes to bar 50 Calorie MOC Rx Bar 225/155 ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Strict Press (85%x1 - 70%xME - Rest :60 - 70%xME) ////////////////////////////// Conditioning Metcon (AMRAP - Reps) EMOM20 Minute 1: Max Fading Press Minute 2: Max Upright Rows Minute 3: Max Strict HSPU or Hold Minute 4: Rest Rx Weight: 75/55-lb. Rx+ Weight: 95/65-lb. The idea is that we hold onto the barbell for the entire minute - which I know is actually two minutes. This should be grip intensive. Fading Press: We start out with strict press, and when that fails, transition to push press to failure, and finally push Jerk Upright Rows: Put some hip into it. Drive the elbows high and outside ////////////////////////////// Skill Metcon (No Measure) 10-15 Minutes of Handstand walk work L1: Practice kicking up to wall, Handstand holds, wall walks L2: 5 foot Handstand walk is the goal. Sometimes kicking up belly to wall and walking away form wall makes this easier. L3: 25 foot unbroken, Walking around obstacles, etc. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Olympic Weightlifting Metcon (Weight) EMOM5 3 Snatch Pulls, climbing EMOM5 1 Power Snatch EMOM5 3 Clean Pulls, climbing EMOM5 1 Power Clean Focus today is the initial pull for both the snatch and the clean Snatch: A. Ensure and aggressive overhand grip (knuckles down). Hook Grip is probably best practice. B. Keep the bar tight to the body. Get the knees out of the way of the bar, not the other way around. C. Bring the hips to the bar! D. On the pulls, this weight should be very heavy. It is not a deadlift, as we should be able to pull the bar above the hip at least Clean: A. Hands outside legs (no contact with legs) B. Drive through the heels C. Bar should make contact with the upper thigh. Again, bring the hips to the bar! ----- Pulls should be well north of 1rm for each.  So you will have to drop weight when completing the movements. Focus on making the pulls for each perfect today. Not looking to PR each lift. We are looking to correct any deficiencies in the pull moving forward. Score heaviest weight combined of the snatch and clean. ////////////////////////////// Conditioning Metcon (Weight) 5 Rounds 12 Snatch Grip Deadlift 9 Hang Power Snatch 6 Overhead Squats Rest :60 between each round. Workout is for weight, climb each round. Round doesn’t count if you don’t hang on to the barbell the entire time. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bulgarian Split Squat (10-10-10-10, :03 negative every rep) Complete 4 sets on each leg. Team up here. Go from one leg right into the other. Then  partner 2 can go. As soon as partner 2 is done, Partner 1 goes. Adhere to the negative. Hold DBs or KBs at your side. you may also use a barbell if you wish. Elevate rear foot on a bench or a box. ////////////////////////////// Conditioning Metcon (Time) 3 Rounds 400m Run 50 Wallballs, 20/14-lb. 50 DB Box Step-ups, 24/20" and 50/35's-lb DB Pair ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (350 method) Pick a weight that you believe you can hit 50 total reps over three sets. You rest 2:00 between sets. Note: this is a recurring weightlifting scheme. So the point is to pick something hard to start with (think 40ish reps) and progress week over week. ////////////////////////////// Benchmark Fran (Time) 21-15-9   Thrusters, 95# / 65#   Pull-ups ////////////////////////////// Test 50 Calorie Echo Bike (Time) Complete 50 calories on the echo bike as fast as possible. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (AMRAP - Reps) Teams of 2 3 Rounds: 4 Minute Max Power Snatches 4 Minute Bike for Calories 4 Minute Max Power Cleans Barbell Weight Round 1: 135/95-lb. Round 2: 155/105-lb. Round 3: 185/125-lb. *1 Person working at a time *Score total reps completed amongst the team ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats, 135# 50 Pull-ups 1-Mile Run In honor of U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, was killed on May 5, 2010 To learn more about Bull click here

Minute Marker: ////////////////////////////// Weightlifting Back Squat (5-5-5-5) Every 4min. x 4 Rounds: 5 Tempo Back Squats, 32X0 10 DB Bent Over Rows, heavy set off DB's Max Double/single Unders until the 3:00 mark Round 1: 40% Round 2: 50% Round 3: 50% Round 4: 60% ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP12 8 Front Rack Lunges 95/65-lb. 8 Wall Balls, 20/14-lb. 8 Calorie Row Rx+ Every 2 rounds, add 10/5 pounds to the bar ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) For Time: 1 Mile run 15 Clean and Jerks, 50% of 1rm 800m Run 15 Clean and Jerks, 70% of 1rm 1 Mile run ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) Every 3:00 for 10 Rounds: 10/7 Calorie Bike 10/7 Calorie Row 10 Toes-To-Bar 3 Deadlifts *Rounds 1-5 is 40-60% *Rounds 5-10 is 50-70% Designed to be a little bit of recovery here, scale appropriately. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Metcon (Weight) EMOM3 3 Power Snatch EMOM3 2 Power Snatch EMOM3 1 Power Snatch Immediately into EMOM3 3 Power Cleans EMOM3 2 Power Cleans EMOM3 1 Power Clean Start at about 50% of Snatch 1rm Focus on form Keep sets unbroken Score is heaviest combined snatch and clean ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP15 5 Bench Press, 135/75-lb. 10 Pull-Ups 15 Wall Balls, 20/14lb. RX+ 185/95-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Dirty 30 Strict Press (3 sets, ascending to heaviest load) 10 Front Rack Strict Press 10 Back Rack Strict Press 10 Front to Back Strict Press We want full lockout on front and back rack strict press. On the front to back, we want to press just high enough to clear the head. should be unbroken. start light, it aint called dirty 30 for nothing. in-between sets complete :60 of max rep Russian twists. Rest as needed post RT's - probably 2ish minutes. ////////////////////////////// Conditioning Lucifer (Time) For time 10-9-8-7-6-5-4-3-2-1 Devil Press, 50/35-lb. set 200m Run Cap: 20:00 ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) Get as far as possible in 35:00 Teams of two, one working at a time 50 Power Snatches, 135/95-lb. immediately into: 250 WallBalls, 20/14-lb. Immediately into: 42-30-18 Deadlifts, 225/155-lb. Calorie Echo Bike Immediately into: 42-30-18 Front Squats, 135/95-lb. Toes To Bar ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Linchpin Test 1 (Time) 400 Meter Run Fran 75/55 400 Meter Run Fran 75/55 400 Meter Run

Minute Marker: ////////////////////////////// Weightlifting Back Squat (Find a new 1rm) ////////////////////////////// Conditioning Metcon (Weight) EMOM18 Min. 1: 12/9 Cal Echo Bike or MOC Min. 2: 12 Toe to bar Min. 3: 3 Squat Cleans (climbing) Rx+ 15/12 Calorie Echo and 15 Toe to bar Record weight of squat cleans ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Bench Press (Find 1rm) ////////////////////////////// Conditioning Peanut Butter Jelly with a Baseball Bat (AMRAP - Reps) AMRAP15 8 Pull-Ups 8 Alternating Dumbbell Snatch, 50/35-lb. 8 Box Jumps 30/24-in. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (Find a new 1rm) ////////////////////////////// Conditioning Metcon (Time) 22-18-14-10 Calorie Echo Bike or MOC Calorie Row or MOC Front Rack Lunges 115/75-lb. *Ladies RX Calories: 15-12-9-6 *RX+ 135/95-lb. Time Cap: 18 minutes ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Metcon (Weight) EMOM5 3 Hang Power Snatch EMOM5 2 Hang Power Snatch immediately into: EMOM5 3 Hang Power Cleans EMOM5 2 Hang Power Cleans *Score is heaviest cleans and snatch combined *Look to start the snatches around 50% ////////////////////////////// Conditioning KGB Annie (Time) 50-40-30-20-1 0 Double Unders Ab-Mat Sit-Ups Russian KB Swings, 53/35-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (Find a new 1rm) ////////////////////////////// Conditioning Metcon (AMRAP - Reps) Every 3:00 for 6 Rounds: 10 Jerks, 115/75-lb. 10 Pull-Ups 10 Strict Handstand Push-Ups 1O Sumo Deadlift High Pulls, 115/75-lb. RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything, then 12, and so on. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) Teams of 2 80 Back Squats, 135/95-lb. 60 Toes-To-Bar 50 Calorie Bike 80 Front Squats, 95/65-lb. 60 Toes-To-Bar 50 Calorie Bike 80 Overhead Squats, 75/55-lb. 60 Toes-To-Bar 50 Calorie Bike Time Cap: 35:00 Only 1 person works at a time. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Criss Cross (Time) 5 Rounds: 45 Double Unders 15 GHD SIt-ups 45 Double Unders 15 Power Cleans, 135/95-lb.

Minute Marker: ////////////////////////////// Weightlifting Back Squat (70%x3 - 80%x3 - 90%xMax Reps) Immediately after each set, complete a 1 minute plank hold with a 25-45-lb. plate on your back. Rest :90 after each plank ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP18 7 Calorie Echo Bike or MOC 7 Power Clean and Jerks, 135/95-lb. 7 Wall Balls, 20/14-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Power Snatch (Record Heavy 1) EOMOM for 20 minutes: 10 Toes-To-Bar 1 Hang Power Snatch 1 Full Power Snatch * Climbing in weight. Start light and build. The TTB should be easy, so if you have to start breaking just cut back to 7 ////////////////////////////// Conditioning Metcon (AMRAP - Reps) 4 Rounds: Min. 1: Max American KB Swings 53/35-lb. Min. 2: Max Burpee Box Jumps 24/20 -in. Min. 3: Rest ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (70%x3 - 80%x3 - 90%xMax Reps) *In between each set complete 3-10 strict chin-ups. Hold a DB or plate between your feet or legs to spice it up. ////////////////////////////// Conditioning Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) 5 Rounds: 5 Hang Power Cleans Immediately into: 5 Bench Press immediately into: 400m Run Rest 2:00  After Each Round *All rounds should be as heavy as possible. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (70%x3 - 80%x3 - 90%xMax Reps) in between sets, complete a set of 20 russian twists with the heaviest DB possible. ////////////////////////////// Conditioning Metcon (Time) For Time: 40-30-20-10 Front Squats 75/55-lb. 7 Toes To Bar 40-30-20-10 Push Press 75/55-lb. 7 Toes To Bar *RX+ 95/65-lb. 20 minute time cap ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) Teams of 2 35:00 Running Clock 50 Calorie Row 50 Strict Handstand Push-ups 50 Deadlifts, 185/125-lb. 50 Pull-Ups 50 Box Jump Overs 30/24-in. 50 Pull-Ups 50 Deadlifts, 185/125-lb. 50 Strict Handstand Push-ups 50 Calorie Row Immediately into the same thing at 25 reps. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning The Red Scare (Time) 600m Run 25 Kettlebell Snatches, Right Arm 600m Run 25 Kettlebell Snatches, Left Arm 600m Run 25 Kettlebell Snatches, Right Arm 600m Run 25 Kettlebell Snatches, Left Arm KB Weight 53/35-lb.

Minute Marker: ////////////////////////////// Weightlifting Back Squat (65%x5 - 75%x5 - 85%xMax Reps) Immediately after each set, complete a 1 minute plank hold with a 45/25-lb. plate on your back. Rest :90 after each plank ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP15 10 Calorie Row 10 Wall Balls, 20/14-lb. 2 Squat Cleans at 50% of 1RM Rx+ Every 2 rounds, add 5% to the bar ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting 3 Position Squat Snatch (Record Heavy 1) Position 1: From Mid Thigh Position 2: From Just Below The Knee Position 3: From The Floor EOMOM20 - working to a heavy set ////////////////////////////// Conditioning Metcon (Time) 21-15-9 Push Jerks 135/95-lb. Burpees Over The Bar Toes-To-Bar Rx+ 155/105-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (65%x5 - 75%x5 - 85%xMax Reps) *In between each set complete 3-10 strict chin-ups. Hold a DB or plate between your feet or legs if your feeling spicy. ////////////////////////////// Conditioning Metcon (AMRAP - Reps) 2 Rounds AMRAP3 6 Calorie Echo Bike 6 Front Rack Lunges 95/65-lb. Rest :60 AMRAP3 6 Pull-Ups 6 Front Squats 95/65-lb. Rest :60 ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Hero Workout Running from Holleyman (Time) Run 800m 15 Rounds 5 Wallballs, 20/14-lb. 3 Burpees 1 Power Clean, 185/135-lb. Run 800m 15 Rounds 5 Wallballs, 20/14-lb. 3 Burpees 1 Power Clean, 185/135-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (65%x5 - 75%x5 - 85%xMax Reps)  In between sets, complete a set of 20 russian twists with the heaviest DB possible. ////////////////////////////// Conditioning Metcon (Time) 3 Rounds For Time: 30 Russian KB Swings, 53/35-lb 25 Push Press 75/55-lb. 20/15 Calorie Row 15 Toes-To-Bar Time Cap: 20 minutes Rx+ is a 20 minute running clock with max muscle ups in remaining time. Put your finish time and then your Muscle up reps in the comments. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) 35 Minute Clock Teams of 2 2 Rounds: 50 Calorie Echo Bike 50 Pull-Ups Immediately into: 2 Rounds: 50 Alternating Dumbbell Snatch, 50/35-lb. 150 Double Unders Immediately into: 2 Rounds: 50 Burpees 50 DB Power Cleans 50/35 ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Fran to the Power of 3 (3 Rounds for reps) Round 1: 6 Minute AMRAP 21 Thrusters 60% of Cluster 1rm 21 Pull-ups 21 Cal erg 3:00 Rest and weight change Round 2: 5 Minute AMRAP 15 Thrusters @70% of Cluster 1rm 15 Pull-ups 15 Cal erg 2:00 Rest and weight change Round 3: 4 Minute AMRAP 9 Thrusters @ 80% of Cluster 1rm 9 Pull-ups 9 Cal erg *Score each round for reps *if you don’t have a cluster 1rm - just go with the following weight scheme - scale if necessary 95/65-lb. 115/75-lb. 135/95-lb.

Minute Marker: ////////////////////////////// Weightlifting Back Squat (40%x5 - 50%x5 - 60%xME) Squat to just  above parallel. During the above percentages only - Complete a 20/15 Calorie Echo Bike Sprint BEFORE your squat sets. Proceed immediately from bike to bar - no wondering around. ////////////////////////////// Conditioning Metcon (Time) Every 5:00 for 4 Rounds: 15 Thrusters (95/65-lb. 400m Run 15 PuII-ups Rx+ 6 Ring Muscle-ups Going to have to earn your rest - Go hard! Score slowest round ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Hang Power Snatch (EMOM11 Record heaviest load) EMOM1-3 3 Reps EMOM4-6 2 Reps EMOM7-11 1 Rep ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP15: 15/12 Calorie Row 5 Hang Power Cleans 135/95-lb. 12 Toes-To-Bar Rx+ Add 10ish pounds each round to the clean ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (Record 60%) Every 4 minutes for  4 Rounds: 25/18 Calorie MOC 5 Deadlifts at % of 1RM Round 1: 40% Round 2: 50% Round 3: 50% Round 4: 60% ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP10 8 Front Rack Lunges 95/65-lb. 8 Wall Balls 20/14-lb. *Every 2 rounds, add 10-lb. to the bar. Ladies add 5-Ib. RX+ every 2 rounds add 20Ibs. Ladies add 10/bs. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP35 400m Run 10 Bench Press 135/95-lb. or Strict Press 95/65 10 Strict Pull-ups 10 Burpees 20 American KB Swings, 53/35-lb ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (5x40% 5x50% 5x60%) In between sets, knock out 30 Russian twists (L+R=1) ////////////////////////////// Conditioning Metcon (AMRAP - Reps) EMOM8 8/6 Calorie Row 8 Alternating DB snatches 50/35-lb. Rest 2:00 EMOM8 7/5 Calorie Echo Bike 7 Dumbbell Power Cleans 50/35-lb set Men RX+ is 10 calories on each section. Ladies RX+ is 8 calories on part 1 and 7 calories and 6 cleans on part 2. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (Time) 35 minutes to finish Teams of 2 3 Rounds: 30 Toes to Bar 40 Wall Balls, 20/14-lb. 30 Power Snatches, 95/65-lb. 70/50 Calorie Echo Bike 2 Rounds: 30 Toes to Bar 40 Wall Balls, 20/14-lb. 30 Power Cleans, 135/95-lb. 70/50 Calorie Echo Bike 1 Round: 30 Toes to Bar 40 Wall Balls, 20/14-lb. 30 Front Squats, 185/135-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) 4 Rounds Run 400 meters Single arm hang, right arm, 15 seconds 5 Turkish Get-ups, left arm, AHAP Single arm hang, Left arm, 15 seconds 5 Turkish Get-ups, Right arm, AHAP 30 second L-sit hold

Minute Marker: ////////////////////////////// Weightlifting Back Squat (75%x5 - 85%x3 - 95%xMax Reps) We will do a few arm-up sets, the load up the percentages and go. rest no m ore than :60 between sets ////////////////////////////// Conditioning Metcon (Time) For Time: 30 Thrusters, 95/65 lb. 30 Sumo Deadlift High-Pulls, 95/65 lb. 30 Overhead Squats, 95/65 lb. 30 Push Jerks, 95/65 lb. 30 Front Squats, 95/65 lb. 3 burpees at the top of each minute. And yes, you must start with burpees! Time Cap 18 Minutes ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Power Snatch (Working up to a heavy 3) Every 7 minutes for 5 Rounds: 400m run 400m Row 15 puIl-ups 3 Snatches (climbing) ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (75%x5 - 85%x3 - 95%xMax Reps) We will do a few arm-up sets, the load up the percentages and go. rest no m ore than :60 between sets ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP15 30 Double Unders 15 Wall Balls 20/14-lb. 30 Double Unders 15 Toe to Bar ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Metcon (Weight) 5 sets of the following: 3 Power cleans (Climbing) Immediately into: 3 Jerks (Climbing) Immediately into: 20/15 Calorie Echo Bike Sprint Rest 3:00 between sets Record the heaviest weight hit ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (75%x5 - 85%x3 - 95%xMax Reps) We will do a few arm-up sets, the load up the percentages and go. rest no more than :60 between sets ////////////////////////////// Conditioning Metcon (Time) For Time: 50-40-30-20-10 Front Squats, 75/55-lb. American KB Swings, 53/35-lb. Pulling Optioin *Complete one of the following pulling option after each set: 15 Pull-ups 10 Chest to bar 5 Bar/Ring Muscle-ups 18 minute time cap ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (AMRAP - Reps) Teams of 2 Each Round is 6:00 - No rest between and both partners work at the same time. Break it up however you want. RD1: ME Calorie MOC + ME Wall Balls 20/14-lb. RD2: ME Calorie MOC + ME Toes-To-Bar RD3: ME Calorie MOC + ME Deadlifts, 225/155-lb. RD4: ME Calorie MOC + ME Bar Facing Burpees RD5: ME Calorie MOC + ME Hang Power Cleans, 135/95-lb. The goal is to score as many calories and reps as possible. Non stop action today - drink water. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Hansen (Time) 5 Rounds for time: 30 Kettlebell Swings, 70# 30 Burpees 30 GHD Sit-ups In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan. To learn more about Hansen click here Be super mindful of the GHD's

Minute Marker: ////////////////////////////// Conditioning Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 Seconds In honor of U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, died on May 10, 2005 To learn more about Hammer click here ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Mr. Joshua (Time) 5 Rounds for time of: 400m Run 30 GHD Sit-ups 15 Deadlifts, 250# In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. To learn more about Mr. Joshua click here ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009 To learn more about Helton click here ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Team Daniel (Time) Teams of three: 150 pull-ups 400-meter burden run 95-lb. thrusters, 60 reps 800-meter burden run 95-lb. thrusters, 60 reps 400-meter burden run 150 pull-ups Burden Run: Each team must complete the each run carrying the following items: 1. 1x 53/35-lb Kettlebell 2. 1x 20/14 Medball 3. 15/10 pound plate *The 15/10 pound plate may only be carried by pinching the plate ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 Mile In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010 To learn more about Abbate click here ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Gallant (Time) Teams of 2 Run 1 mile with a 20 pound medicine ball 80 Burpee pull-ups Run 800 meters with a 20 pound medicine ball 50 Burpee pull-ups Run 400 meters with a 20 pound medicine ball 30 Burpee pull-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. To learn more about Jerry click here

Minute Marker: ////////////////////////////// Weightlifting Back Squat (70%x3 - 80%x3 - 90%xMax Reps) We will do a few arm-up sets, the load up the percentages and go. rest no m ore than :60 between sets ////////////////////////////// Conditioning Metcon (AMRAP - Reps) Complete two rounds of the following EMOM3 15/12 Calorie Row EMOM3 5 Front Squats, 185/135-lb. (FG) EMOM3 15 Toes to bar ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) 0-10 Minutes 5 Rounds 6 Power Cleans, 135/95-lb. 12 Pull-ups 10-18 Minutes Run 1 Mile with a partner in 200m intervals 18-32 Minutes For Time: 21-15-9 Push Jerks, 135/95-lb. Burpees over the bar Strict Handstand Push-ups We are only measuring the final workout ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (70%x3 - 80%x3 - 90%xMax Reps) We will do a few arm-up sets, the load up the percentages and go. rest no m ore than :60 between sets ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP18 8 Calorie Echo Bike 8 Font Rack Lunges, 115/75-lb. 8 American Swings, 53/35-lb. Rx+ 135/95-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Hang Power Snatch (Working up to a 1rm) Every 5:00 for 6 Rounds 500m Row 5/3/1 Hang Power Snatch 15 Toes to bar Rounds 1 and 2: 5 Reps Rounds 3 and 4: 3 Reps rounds 5 and 6: 1 Rep ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (70%x3 - 80%x3 - 90%xMax Reps) We will do a few arm-up sets, the load up the percentages and go. rest no m ore than :60 between sets In between sets complete 20 Russian twists (35/20-lb. DB)(L+R=1) ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP15 10-20-30-40... of Alternating Dumbbell Snatches, 50/35-lb. 7 Pull-ups 8 push-ups 9 Wallballs You ascend on DB snatches only. After a set of snatches, complete the pull-ups, push-ups, and wallballs before moving up in reps on snatches. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (AMRAP - Reps) Teams of 2 AMRAP35 200m Run 15 Front Squats, 95-135/65-95-lb. 10 Jumping Alternating Lunges You go, I go format Strive for a heavy barbell that makes 15 unbroken squats hard. Think max 2 sets. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) 5 Rounds for time: 800m run 30 American swings Pulling option *15 pull-ups *12 Chest to bars *7 Bar muscle-ups *7 Ring muscle-ups ----------

Minute Marker: ////////////////////////////// Weightlifting Back Squat (65%x5 - 75%x5 - 85%xMax Reps) We will do a few arm-up sets, the load up the percentages and go. rest no more than :60 between sets ////////////////////////////// Conditioning Metcon (AMRAP - Reps) EMOM18 M1: 5 Front Squats, 185/125-lb. (FG) M2: 15 Toes to bar M3: 15/12 Calories (MOC) ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Hang Power Snatch (Record heavy 3) Every 2:30 x 6 Rounds 250m Row 3 Hang Power Snatches, climbing to a moderately heavy set *Keep the snatches unbroken ////////////////////////////// Conditioning Metcon (Time) 30-20-10 American KB Swings, 53/35-lb. Pull-ups Double-unders Immediately into 10-20-30 American KB Swings, 53/35-lb. Strict Handstand Push-ups Double-unders Time cap: 15 minutes ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (65%x5 - 75%x5 - 85%xMax Reps) We will do a few warm-up sets then hit the percentages Rest no more than :60 between sets ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP15 10 Push-press, 135/95-lb. 15 Wallballs, 20/14-lb. 200m Run ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Power Clean (Record heaviest load - do not max out) Every 2:00 for 10 Rounds Monostructural Option 2 Power Cleans, climbing to a moderate weight 10/7 Calorie Echo Bike 15/12 Calorie Concept 2 ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP10 8 Toes to bar 10 Front Rack Lunges, 135/95-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (65%x5 - 75%x5 - 85%xMax Reps) We will do a few warm-up sets and then hit the percentages. Rest no more than :60 between sets In between sets complete 20 Russian twists (35/20-lb. DB)(L+R=1) ////////////////////////////// Conditioning Metcon (Time) 8 Rounds 8 Calorie Row 8 Box Jumps 8 Burpees 8 Alternating Dumbbell Snatches, 50/35-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning Metcon (AMRAP - Reps) Teams of 2 12:00 Ascending Ladder 3-6-9-12-15... Hang Power Cleans (135-185/95-125) Strict Handstand Push-ups Rest 5:00 12:00 Ascending Ladder 3-6-9-12-15... Overhead Squats (115-155/65-115) Pull-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP25 30 Calories on your machine of choice 10 Turkish get-ups (L+R =1)

Minute Marker: ////////////////////////////// Weightlifting Back Squat (15:00 to work up tp a 1rm) Keep in mind that you are not expected to be at your previous 1rm. You really need to pay attention to how you are feeling and how well your moving the weight. Do not make huge jumps to get to where you were a couple of months ago. Be O.K. knowing this is our take off to a new 1rm in about 10 weeks. ////////////////////////////// Conditioning Getting Jiggy With It (Time) 15 Back Squats at 65% of 1rm 1 mile run 15 Back Squats at 65% of 1rm ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Hang Power Snatch (Record heaviest 3) Every 3:00 x 10 Rounds Monostructural Option 10 Toe to bar 3 Hang Snatches, ascending in weight Monostructural Options: 200m Run 250/200m Row/Bike/Ski 20/14 Calorie Echo Bike -Add weight every two rounds, getting to a moderatley heavy load. -The goal is to get as much rest time as possible, so move as fast as you can! ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (15:00 to work up to a 1rm) Same comments as Monday. Be very mindful of your mechanics today. I want straight back and strong lockouts! No cat backing! ////////////////////////////// Conditioning Metcon (Time) For Time 5 Rounds 21 Deadlifts 7 Overhead Squats Rx: 135/95-lb. Rx+ 3 Rounds and 185/125-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Power Clean (15:00 to work up to a 1rm) Same comments as monday Looking for strong catch positions today! ////////////////////////////// Conditioning Metcon (Time) For Time 5 Rounds 30 Wallballs 15 Power cleans, 95/65-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (15:00 to work to a 1rm) ////////////////////////////// Conditioning Metcon (Time) 400m Run 21 Push Jerks, 135/95-lb. 21 Pull-ups 400m Run 15 Push Jerks, 135/95-lb. 15 Chest To bars 400m Run 9 Push Jerks, 135/95-lb. 9 Bar Muscle-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Running with DT (Time) 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 400m Run Rx Barbell: 155/105-lb. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) 27-21-15 Calorie Row/Bike/Ski Burpees Rest 3:00 21-15-9 Power Snatch, 75/55-lb. Calorie Echo Bike Rest 3:00 15-12-9 Overhead Squat, 75/55-lb. Pull-ups

Minute Marker: ////////////////////////////// Weightlifting Back Squat (Moderate Load) ////////////////////////////// Conditioning Fran (Time) 21-15-9   Thrusters, 95# / 65#   Pull-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Power Clean (Moderate Load) ////////////////////////////// Conditioning Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (Moderate Load) ////////////////////////////// Conditioning Nicole (AMRAP - Rounds and Reps) 20-Minute AMRAP of:   400m Run   Max Rep Pull-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Annie (Time) 50-40-30-20-10   Double-unders   Sit-ups Karen (Time) For Time:   150 Wall-Ball Shots, 20# / 14# ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Squat Clean Thruster (Moderate Load) ////////////////////////////// Conditioning Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Gwen (Weight) Clean & Jerk 15-12- and 9 reps    Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Eva (Time) 5 rounds for time:   Run 800 meters   30 Kettlebell swing, 70# / 53#  30 Pull-ups

Minute Marker: ////////////////////////////// Conditioning Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting This week will have weightlifting session everyday. These sessions should be utilized for submaximal loads. The goal is not to PR, or come anywhere near Pr'ing. Focus on getting the form back. Don't worry. There is a whole 10 week program waiting for you on the other side of the next two weeks. Power Clean (Moderate Load) Jerk (Moderate Load) ////////////////////////////// Conditioning Grace (Time) For Time:   30 Clean and Jerks, 135# / 95# ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Deadlift (Moderate load) ////////////////////////////// Conditioning Diane (Time) 21-15-9   Deadlifts, 225# / 155#   Handstand Push-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Push Press (Moderate Load) ////////////////////////////// Conditioning Standing Lynne (AMRAP - Reps) 5 Rounds for max reps of: 50-75% Bodyweight Push Press Pull-up ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Back Squat (Moderate Load) ////////////////////////////// Conditioning Kelly (Time) 5 Rounds for time of:   400m Run   30 Box Jumps, 24'' / 20''   30 Wall-Ball Shots, 20# / 14# ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Power Snatch (Moderate Load) ////////////////////////////// Conditioning Isabel (Time) For Time:  30 Snatches, 135# / 95# ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Weightlifting Overhead Squat (Moderate Load) ////////////////////////////// Conditioning Nancy (Time) 5 Rounds for time of:   400m Run   15 Overhead Squats, 95# / 65#

I M P O R T A N T - M U S T L I S T E N! In this episode, Coach Tom goes over how MURPH will look this year! Along with our recently posted COVID guidelines, he discusses sign ups, class size, what to bring, and MOST importantly, scaling options and serious things to consider after returning from a 71 day quarantine. We are more than excited to be at the gym this year for Murph—something we weren’t sure of just a month ago! Bring on the FUN!

We are pumped to have everyone back at the gym! Lets make sure we make it the safest possible return by establishing some easy to follow guidelines that will help protect everyone! To read the guidelines in their entirety, head on over to the following link

Minute Marker: ////////////////////////////// Conditioning Metcon (Time) EQUIPMENT 21-18-15-12-9-6-3 Hang Dumbbell Squat Clean Thruster Plank Toe Taps NO EQUIPMENT 21-18-15-12-9-6-3 Jumping Squats Push-ups Plank Toe Taps ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) EQUIPMENT 50-40-30-20-10 Dumbbell Deadlifts, both heads touch the ground Sit-ups NO EQUIPMENT 50-40-30-20-10 Burpees Sit-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) EQUIPMENT 4 Rounds 25 Dumbbell Lunges, Right Leg 1:00 plank, Right Side 25 Dumbbell Lunges, Left Leg 1:00 plank, Left Side Rest 1:00 between sets NO EQUIPMENT 4 Rounds 25 Jumping 1:00 plank, Right Side 25 Dumbbell Lunges, Left Leg 1:00 plank, Left Side Rest 1:00 between sets ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) 0-5:00 100 jumping Squats 5:00-10:00 100 jumping Lunges 10:00-15:00 Max time wall sit Score only time from wallsit ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) EQUIPMENT 2 Rounds 50 Double unders 50 Sit-ups 50 Double Unders 50 Dumbbell Burpees 50 Double Unders CAP: 25:00 NO EQUIPMENT 2 Rounds 50 Double unders 50 Sit-ups 50 Double Unders 50 Burpees 50 Double Unders CAP: 25:00 ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) EQUIPMENT 5 Rounds 12 Dumbbell clean and Jerks 12 burpees over the Dumbbell NO EQUIPMENT 5 Rounds 12 Single Arm Athletic Burpees 12 burpees over the Dumbbell ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: //////////////////////////////

Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) AMRAP20 50 Box Jumps/300 Double Unders/600 Singles/50 Tuck Jumps/50 Deck Squats/400m run 50 Burpee over Object 50 DB Hang Clean and Jerk 50 Hollow Rocks ////////////////////////////// No Equipment Metcon (AMRAP - Reps) 50 Box Jumps/300 Double Unders/600 Singles/50 Tuck Jumps/50 Deck Squats/400m run 50 Burpee over object 50 Mountain Climbers 50 Hollow Rocks ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) 2 sets of AMRAP5 10-20-30-40-50……….. Squats, weighted or not Superset with: 30 Plank Jacks Rest 1:00 between sets 2 Sets of AMRAP5 10-20-30-40-50…….. Turkish sit-ups Superset with 30 Crab Kicks Rest 1:00 between sets ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) 4 Sets of AMRAP5 20 Snatches 20 Single Arm Overhead Squats 10 Pistols or 20 Sissy Squats Rest 1:00 ////////////////////////////// No Equipment Metcon (AMRAP - Reps) 4 Sets of AMRAP5 20 Air Squats 20 Jumping alternating Lunges 10 pistols or 20 sissy Squats ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP10 21 Burpees Over Object 21 Single Arm Thruster (left) 21 Single Arm Thruster (right) Rest 2 mins AMRAP8 15 Burpees Over Object 15 Single Arm Thruster (left) 15 Single Arm Thruster (right) Rest 2 mins AMRAP6 9 Burpees Over Object 9 Single Arm Thruster (left) 9 Single Arm Thruster (right) No equipment = Single Arm Athletic Burpees ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (Time) 10 Rounds 10 Flutter kicks (4 counts) 10 Renegade Rows, each arm 10 Push-ups 10 Weighted Squats Cap 25 minutes *Hold one DB/KB in the support position during the flutter kicks. This will activate the midline a little more. The support position is your arm fully extended - like when you start a bench press. ////////////////////////////// No Equipment Metcon (Time) 10 Rounds 10 Flutter kicks (4 counts) 10 Plank Toe Taps (each leg) 10 Push-ups 10 Squats Cap 25 Minutes ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (AMRAP - Reps) AMRAP10 20 Snatches // Single arm athletic burpees 30 Crab Kicks, total 40 Alt leg v-up, total Rest 2:00 AMRAP10 20 Hang Clean and Jerk // Single arm athletic burpees 30 Hollow Rocks 40 Mountain Climbers (4 count) ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: //////////////////////////////

Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) 4 Sets of AMRAP5 10 DB snatch (right) 10 Air squats 10 DB snatch (Left) 10 Push ups on Dumbbells Rest 1:00 between sets ////////////////////////////// No Equipment Metcon (AMRAP - Reps) 4 Sets of AMRAP5 10 Single Arm Burpees (right) 10 Air squats 10 Single Arm Burpees (left) 10 Hand Release Push-ups Rest 1:00 between sets ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) 10 sets of AMRAP:75 10 DB Thruster (right) 10 DB Thruster (left) Max bent over rows in time remaining *Rest 45 seconds between rounds ////////////////////////////// No Equipment Metcon (AMRAP - Reps) 10 sets of AMRAP:75 12 Reverse Burpees Max Jumping Alternating Lunges in time remaining ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) AMRAP20 20 DB Single Arm Shoulder to Overhead (Right) 20 Weighted Lunges (Left) 20 DB Single Arm Shoulder to Overhead (Left) 20 Weighted Lunges (Right) ////////////////////////////// No Equipment Metcon (AMRAP - Reps) AMRAP20 20 Push-ups 20 Crab Kicks 20 Squats 20 Plank Toe Taps ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment No Equipment Metcon (AMRAP - Reps) 3 Rounds - 1:00 max reps at each station Rd1: Double-under/Tuck Jumps Rd2: Alt leg V-up Rd3: Weighted Squats/Air Squats Rd4: Hand release push ups Rd5: Plank to Taps/Hollow Rocks Rest 1:00 between rounds ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) 4 Sets of AMRAP5 12 Dumbbell Squat Snatch 8 Pistol Squats 4 Burpees Rest 1:00 between sets Sub 24 Sissy Squats for 8 Pistols ////////////////////////////// No Equipment Metcon (AMRAP - Reps) 4 Sets of AMRAP5 24 4-count Mountain climbers 8 Pistol Squats 4 Burpees Rest 1:00 between sets On the mountain climbers, make sure your entire foot is planting outside your hand. Do not just bring your knee up. This will make it way more challenging. Sub 24 Sissy Squats for 8 Pistols ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment No Equipment Metcon (AMRAP - Reps) AMRAP25 Descending Ladder 10-9-8-7-6-5-4-3-2-1 Devil Press or Burpee Broad Jumps 200m Run If you finish down to 1 before time expires, start back and 10 and keep moving Only counting devil press or burpee broad jumps ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// RomWod

////////////////////////////// Equipment Metcon (AMRAP - Reps) AMRAP15 20 DB/KB Snatch 10 DB/KB Facing Burpees ////////////////////////////// No Equipment Metcon (AMRAP - Reps) AMRAP15 20 Sumo Squats 10 Object Facing Burpees ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) 10 Sets of :90 on, :90 off 10 DB/KB Squats 20 Alternating Leg V-ups ME DB/KB Hang Clusters *Score only Clusters ////////////////////////////// No Equipment Metcon (AMRAP - Reps) 10 Sets of :90 on, :90 off 15 Jumping Air Squats 20 Alternating Leg V-ups ME Jumping Alternating Lunges *Score only Jumping alternating Lunges ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (2 Rounds for reps) AMRAP10 15 Lunges (right leg) 15 Renegade rows (L+R=1) 15 Lunges (left leg) 15 Push-ups on dumbbells Rest 2:00 AMRAP10 15 Lunges (right leg) 15 Renegade rows (L+R=1) 15 Lunges (left leg) 15 Push-ups on dumbbells ////////////////////////////// No Equipment Metcon (2 Rounds for reps) AMRAP10 30 Lunges (right leg) 15 Hand Release Push Up 30 Lunges (left leg) 15 Hand Release Push Up Rest 2 mins AMRAP10 30 Lunges (right leg) 15 Hand Release Push Up 30 Lunges (left leg) 15 Hand Release Push Up ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) 5 sets of AMRAP4 15 Single Arm Thruster (right) 50 Double Under 15 Single Arm Thruster (left) 50 Double Under Rest 1:00 between sets *Start round where previous round ended ////////////////////////////// No Equipment Metcon (AMRAP - Reps) 5 sets of AMRAP4 15 Single Arm Athletic Burpee (right) 50 Double Under or 15 Tuck Jumps 15 Single Arm Athletic Burpee (left) 50 Double Under or 15 Tuck Jumps Rest 1:00 between sets *Start round where previous round ended ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) AMRAP12 12 Demon Press 12 Tuck Jumps/Box Jumps/Jumping Alternating Lunges/Doubles x3/Singles x6 Rest 2:00 AMRAP8 8 Demon Press 8 Tuck Jumps/Box Jumps/Jumping Alternating Lunges/Doubles x3/Singles x6 Rest 2:00 AMRAP4 4 Demon Press 4 Tuck Jumps/Box Jumps/Jumping Alternating Lunges/Doubles x3/Singles x6 ////////////////////////////// No Equipment Metcon (AMRAP - Reps) AMRAP12 12 Reverse Burpees 12 Tuck Jumps/Box Jumps/Jumping Alternating Lunges/Doubles x3/Singles x6 Rest 2:00 AMRAP8 8 Reverse Burpees 8 Tuck Jumps/Box Jumps/Jumping Alternating Lunges/Doubles x3/Singles x6 Rest 2:00 AMRAP4 4 Reverse Burpees 4 Tuck Jumps/Box Jumps/Jumping Alternating Lunges/Doubles x3/Singles x6 ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) Tabata (8 rounds of :20 work followed by :10 rest) 1. Single Arm Front Rack Squats (Hold on one shoulder) 2. Single Arm Power Cleans (From the floor) 3. Single Arm Deadlifts (Do not to lean to one side) 4. Single Arm Front Rack Lunges (Hold on one shoulder) 5. Single Arm Snatches *Score is total reps *Stay at the same station for all 8 rounds. Proceed directly into next station at the end of 8 rounds. *Only Need 1 DB/KB (do 4 rounds one side and then switch) ////////////////////////////// No Equipment Metcon (AMRAP - Reps) Tabata (8 rounds of :20 work followed by :10 rest) 1. Jumping Alternating Lunges 2. Single Arm Athletic Burpees 3. Plank Toe Touches 4. Push-ups 5. Crab Kicks *Score is total reps *Stay at the same station for all 8 rounds. Proceed directly into next station at the end of 8 rounds.

Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) AMRAP25 100 Dumbbell Hang Clean and Jerks, 50/35-lb. set 100 push ups off DB's 100 sit ups, Feet Anchored by DB's 100 Goblet Squats, 50/35-lb. ////////////////////////////// No Equipment Metcon (AMRAP - Reps) AMRAP25 100 push ups 100 sit ups 100 Air Squats ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) 3 Sets of AMRAP6 12 DB Push Press (left) 12 DB Push Press (right) 36 double under - or 20 tuck jumps Rest 2:00 between AMRAPs *Start where previous AMRAP stopped* ////////////////////////////// No Equipment Metcon (AMRAP - Reps) 3 sets of AMRAP6 12 Push-ups 12 Sit-ups 36 double under - or 20 tuck jumps Rest 2:00 between AMRAPs *Start where previous AMRAP stopped* ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) 12 sets AMRAP:90 12 DB Snatches 18 Jumping alternating lunges Max reps jumping squat - Hold DB/KB in goblet position Rest :90 between AMRAPs *Score total reps of jumping squats ////////////////////////////// No Equipment Metcon (AMRAP - Reps) 12 sets AMRAP:90 12 One arm athletic burpees 18 Jumping alternating lunges Max reps jumping squat Rest :90 between AMRAPs *Score total reps of jumping squats ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment No Equipment Metcon (AMRAP - Reps) AMRAP20 Max Lunges (weighted or not) *Eq: 10 Demon Press every 2:00, including 0:00 *No Eq: 12 Crab Kicks every 2:00, including 0:00 *Score total number of lunges *Use whatever you have 1 DB/KB, 2 DB/KB ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) AMRAP5 5 Single Arm Thruster (right) 5 Single Arm Snatches (right) 5 Single Arm Thruster (left) 5 Single Arm Snatches (left) Rest 1 min AMRAP5 10 Single Arm Thruster (right) 10 Single Arm Snatches (right) 10 Single Arm Thruster (left) 10 Single Arm Snatches (left) Rest 1 min AMRAP5 15 Single Arm Thruster (right) 15 Single Arm Snatches (right) 15 Single Arm Thruster (left) 15 Single Arm Snatches (left) ////////////////////////////// No Equipment Metcon (AMRAP - Reps) AMRAP5 5 Single Arm Athletic Burpees (right) 5 Plank Toe Taps 5 Single Arm Athletic Burpees (left) 5 Plank Toe Taps Rest 1 min AMRAP5 10 Single Arm Athletic Burpees (right) 10 Plank Toe Taps 10 Single Arm Athletic Burpees (left) 10 Plank Toe Taps Rest 1 min AMRAP5 15 Single Arm Athletic Burpees (right) 15 Plank Toe Taps 15 Single Arm Athletic Burpees (left) 15 Plank Toe Taps ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Rounds and Reps) Teams of 2 AMRAP25 30 Double-unders 15 Dumbbell Cleans, 50/35-lb. 10 Dumbbell Squats 5 Shoulder to overhead ////////////////////////////// No Equipment Metcon (AMRAP - Rounds and Reps) Teams of 2 AMRAP25 30 Double-unders or Jumping Jacks 10 Jumping Air Squats 10 Hand Release Push-ups 10 Sit-up ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// RomWod

////////////////////////////// Equipment Metcon (5 Rounds for reps) 5 sets of 5:00 min AMRAP 20 Dumbbell Snatch 50/35-lb. 30 Push Up 40 Sit Up 50 Air Squat Rest 1:00 after each 5:00 Interval Start next set where previous set ended ////////////////////////////// No Equipment Metcon (5 Rounds for reps) 5 sets of 5:00 min AMRAP 20 Burpees 30 Push Up 40 Sit Up 50 Air Squat Rest 1:00 after each 5:00 Interval Start next set where previous set ended ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment No Equipment Metcon (AMRAP - Reps) 10 sets of AMRAP :90 20 Alternating Leg V-up 10 Crab Kicks Max Jumping Alternating Lunges in remaining time :90 sec rest after each set Score total number of lunges for each set Rx+ Hold DB/KB during lunges ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) 6 sets of 3:00 AMRAP 10 Right Arm Thruster 50/35-lb. 10 Right Arm Athletic Burpees 10 Left Arm Thruster 50/35-lb. 10 Left Arm Athletic Burpees Rest 1:00 Between AMRAPs ////////////////////////////// No Equipment Metcon (AMRAP - Reps) 6 sets of 3:00 AMRAP 10 Handstand Push-ups. 10 Right Arm Athletic Burpees 10 Handstand Push-ups 10 Left Arm Athletic Burpees Rest 1:00 Between AMRAPs ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) AMRAP20 30 DB Floor Press 20 Right Leg Lunge 30 Bent Over Rows 20 Left Leg Lunge Use heaviest set or single DB/KB you have ////////////////////////////// No Equipment Metcon (AMRAP - Reps) AMRAP20 30 Hindu Push-ups 30 Right Leg Lunges 30 Dips off object 30 Left Leg Lunges ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Metcon (AMRAP - Reps) AMRAP8 8 Demon Press 50/35-lb. 16 Jumping Air Squats Rest 2 mins AMRAP8 16 Demon Press 50/35-lb. 32 Jumping Air Squats ////////////////////////////// No Equipment Metcon (AMRAP - Reps) AMRAP8 5 3 Pump burpees 15 Jumping Air Squats Rest 2 mins AMRAP8 10 3 Pump burpees 30 Jumping Air Squats ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// CrossFit HQ Workout ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// ROMWOD

Minute Marker: ////////////////////////////// Conditioning Metcon (2 Rounds for time) 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm Note time and head immediately into one of the following: Bodyweight option 200 reps for time: 50 narrow stance squats 50 normal stance squats 50 Cossack squats 50 wide stance squats Weighted option 100 reps for time: 25 narrow stance squats 25 normal stance squats 25 Cossack squats 25 wide stance squats ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (5 Rounds for reps) Max rounds in 3 minutes of: 3 DB Power cleans 6 Push-ups 9 Jumping alternating lunges Rest 1 minute. Repeat for a total of 5 cycles. ////////////////////////////// No Equipment Metcon (5 Rounds for reps) Max rounds in 3 minutes of: 3 Burpees 6 Push-ups 9 Jumping alternating lunges Rest 1 minute. Repeat for a total of 5 cycles. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Conditioning Metcon (Time) 2 Mile Murph-ish run Complete as fast as you can: 25 air squats .25 mile 25 Push-ups .25 Mile 50 Air Squats .25 mile 50 Push-ups .25 mile 75 Air Squats .25 mile 75 Push-ups .25 mile 100 Air Squats .25 mile 100 Push-ups .25 mile If you have a vest, wear it. ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Rounds and Reps) Complete as many rounds in 30 minutes as you can of: 10 DB Deadlift 10 Shoulder Tap Push-ups (on DB's) 10 Broad Jumps After 5 Rounds, complete a 400 meter run ////////////////////////////// No Equipment Metcon (AMRAP - Rounds and Reps) Complete as many rounds in 30 minutes as you can of: 10 Jumping Air Squats 10 Shoulder Tap Push-ups 10 Borad Jumps After 5 Rounds, complete a 400 meter run ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Cement Mixer (Time) Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar *Score is your slowest round ////////////////////////////// No Equipment Metcon (AMRAP - Reps) Cement Mixer - home edition Every 3:00 for 7 Sets: 400 Meter Run ME Hollow Rocks

In this episode, we talk about some awesome things to look forward to! We start the podcast off with one of Tom's favorite YouTube videos. Then we dive into the things we are looking forward to that will help us get through this.. Free competition hosted by Crossfit HQ and a free nutrition challenge hosted by CFP! Let's do this!

Minute Marker: ////////////////////////////// Equipment Metcon (AMRAP - Reps) Ascending Ladder 2-4-6-8-10-12……. AMRAP20 Right Arm Hang Clean and Jerk Burpees over DB Left Arm Hang Clean and Jerk Sit-ups ////////////////////////////// No Equipment Metcon (AMRAP - Reps) Ascending Ladder 2-4-6-8-10-12……. AMRAP20 Air Squats Burpees Sit-ups ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Endurance Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad. To learn more about Griff click here ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Metcon (Time) 5 Rounds 20 DB/KB Snatches 20 Jumping Alternating Lunges Immediately into 5 Rounds 20 Single arm Thrusters 20 Jumping alternating lunges ////////////////////////////// No Equipment Metcon (Time) 5 Rounds 20 Jumping alternating lunges 20 push-ups Immediately into 5 Rounds 20 jumping alternating lunges 20 dips off a chair (or similar item) ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Strength Bulgarian Split Squat (10 sets of 10 - :03 negative every rep) 10 Sets of 10 reps, each leg 10 Bulgarian Split Squats (Left leg) - :03 negative each rep 10 Bulgarian Split Squats (Right leg) - :03 negative each rep Rest :30 between sets (1 set = both legs) If you have access to weights, use weight if you can. Most are probably not strong enough to keep the negative and limited rest for the entire workout. Bodyweight should be more than fine. You can do this anywhere that you can elevate a leg to the rear. Off your couch is the first place id try. https://www.youtube.com/watch?v=7Aqeb8UHl4k ////////////////////////////// Finisher Metcon (Time) For time: 100 air squats Rx+ goblet squats ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Equipment Welcome to the Thunderdome (AMRAP - Reps) AMRAP 30 Ascending ladder 1-2-3-4-5-6-7-8-………… Manmaker Devils press *Every 6:00 - complete a 400 meter run DB weight: 50's/35's At 0:00, start with a 400m run At 30:00, finish with a 400m run ////////////////////////////// No Equipment Prison Rec Yard (AMRAP - Reps) For reps: 400m run 5:00 AMRAP 3 pump burpees 400m run 5:00 AMRAP 5 pump burpees 400m run 5:00 AMRAP 8 pump burpees 400m run 5:00 AMRAP 10 pump burpees ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Team Conditioning "Socially" Distanced (Time) Partner WOD Use FaceTime, Zoom, Google Hangouts, or tons of other apps to connect with at least one other friend. One of you will need a deck of cards. Here is the workout: Every suit in the deck of cards represents a different exercise and the card value equals the number of reps. Spades: Squats Hearts: Push-ups Clubs: Jumping Lunges Diamonds: Sit-ups Example: You flip over a 10 of hearts… you do 10 push-ups. All face cards represent a midline move and you do 20 reps of each. Jacks: 20 Body Saws Queens: 20 Plank Jack Kings: 20 Pillar to plank press-ups Aces: 20 Hip Dips Example: You flip over a king of any suit… you do 20 pillar to plank press-ups If you draw a Joker, complete 20 burpees Go through the whole deck as fast as you can! ------------------------------------------------------------------------------------------------------------------------------------ Minute Marker: ////////////////////////////// Endurance Fartlek 30/30’s (Distance) 15 Rounds :30 Max effort sprint :30 Walk At the end of 15 round (also 15 minutes) walk for 5:00 straight minutes Then repeat one more time. Record total distance. Rx+ Wear a vest Fun. Fact: Fartlek is Swedish for "Speed Play"