15m - Dynamics
10m - Movement Prep
Metcon - 20m AMRAP in Teams of 3:
P1 - 100’ Plate Push 25lbs/10lbs
P2 - Rowing for Meters
P3 - One Arm KB/DB Thrusters 50/35lbs - non working hand holds a KB/DB in the front rack.
*Athletes will alternate Thruster arms every 5 reps.
**Pacer is the plate push.
Mobility - Pigeon Pose 2m. Seated Straddle 2m.
15m - Dynamics
10m - Movement Prep
FT:
100 Double Unders (2m time cap)
-right into-
3 rounds of:
20 KB Swing @ 70/53
20 Box Jumps @ 30/24
20 Pistols
-right into-
100 Double Unders (2m time cap)
*18m time cap
Mobility - Forward fold 2m. Saddle 3m.
15m - Dynamics
10m - MU Prep
10m - Squat Snatch Prep
Metcon - “AmandAMRAP” - 14m AMRAP:
9-7-5
Muscle Ups
Squat Snatches 135/95
*Athletes may Split work however they choose. Pull-Ups scaled 1:1.
15m - Dynamics
Core - 5 rounds of 1m on/1m off:
Plank (add weight if able)
Metcon - 11m AMRAP:
5 Power Cleans 135/95
15 WBS 20/14lbs to 10/9’
15m - Dynamics
Warm Up - 400m Run on Trueform
8 Rounds:
250m Row
200m Run
15m - Dynamics
Strength - 25m to complete 4 supersets:
5 Paused Front Squats at 85% of 5RM
“##” Strict CTB (see below)
Starting guide for sCTB - NO CHIN OVER PULL UPS ALLOWED THIS PROGRESSION:
If max sCTB was 1-3, use the 'banded sCTB' scaling below but don't use a band for negatives.
If max sCTB was 4-6, subtract 2 reps from max, and start there.
If max sCTB was 7-10, subtract 3 reps from max, and start there.
If max sCTB was 10+, subtract 4 reps from max, and start there.
If you performed Banded sCTB during the test:
3, 3s count CTB Negative (banded if necessary) + 3 CHALLENGING ring rows each set, 1s hold at top
MetCon - 7m AMRAP:
8 Jump Squats
10 Push Ups
15m - Dynamics
10m - TTB Review
Metcon - 5RFT:
25 Dubs
10 TTB
25 Dubs
10 Deadlift 185/125
*14m time cap
Mobility - 3m Saddle. 2m Seated Straddle.
15m - Dynamics
10m - Kipping HSPU Prep
MetCon - 4 Rounds of 3:30m on/1:30m off:
10 Strict HSPU
400m Run
*Max kipping HSPU remaining time. Score is total kipping HSPU.
**Scale will be 10 DB strict press to start, then max DB Push Press remaining time.
15m - Dynamics
15m - Movement Prep & Build Up
20m AMRAP, You Go I Go, with a partner:
6 Pistols/Leg (each)
5 Deadlifts (Each) 275/185
4 Muscle Ups (Each) or 2:1 CTB/PU
200m Run together
15m - Dynamics
10m - Explanation
Strength - 25m to establish:
5RM Front Squat
Strength Part 2 - 5m to establish:
Max Strict CTB Pull Up
MetCon - FT:
30 Burpees
400m Run
*8m time cap
Warm Up - 3m Ski Erg, increase intensity every minute.
3 Rounds:
1,000m Row
40/30 Calorie Assault Bike
15m - Dynamics
10m - Snatch Prep
Strength - 15m to Establish a heavy:
3 position Snatch (hip, hang, floor)
Metcon - 9m AMRAP:
40 Double Unders
15 Push Ups
10 OH Lunges 95/65
15m - Dynamics
FT:
800m Run
-into-
5RFT:
15 KBS 32/24kg
200m Run
*16m time cap
15m - Dynamics
10m - Movement Prep
5 Sets of 3m on/2m off:
4 Front Squat
6 Push Press
8 Bar Facing Burpees
*Rx is 95/65
*Start where you left off each round. The rest is long, nearly equivalent to the work window - athletes should be pushing the intensity every round
15m - Dynamics
10m - Power Clean Prep
Metcon - 4RFT:
15-12-9-6 Power Cleans
400m Run
*Rx is 135/95, 165/115, 185/125, 205/135.
15m - Dynamics
10m - Snatch Prep
Strength - 12m to establish:
3 Rep Hang Squat Snatch
Metcon - 7m AMRAP:
1/2/3/4/5… OHS at 70% of 3RM
5 Box Jumps 30”/24” (may not rebound)
15m - Dynamics
Metcon - 5 Rounds Each FT:
20/15 Cal Assault Bike
20/15 Cal Row
-2m rest between-
15m - Dynamics
10m - Movement Prep
Metcon -13m AMRAP:
3 Deadlifts 225/155
6 HSPU
12 Pull Ups
24 Double Unders
*12m time cap
15m - Dynamics
5m - Movement Prep
20m to establish:
5RM Back Squat
15m to establish:
5RM Deadlift
*Warm up in sets of 3. First set of 5 should be 5-10lbs over their last 5 rep test, to hopefully set a PR. Then, they make attempt 1-2 more sets by feel.
Optional Cash Out - 800m Run/Jog Cooldown
15m - Dynamics
10m - Barbell Prep
Strength - 15m to Complete
8-6-4-2 Push Press (ascend each set)
FT:
2 Mile Run
15m - Dynamics
10m - Movement Prep (It will be brief)
FT:
90 Dubs
70 WBS 20/14lbs to 10’/9’
50 Deadlifts
30 Muscle Ups (1:1 CTB or Pull Ups).
50 Deadlifts
70 WBS
90 Dubs
*30m time cap
*Rx - 135/95. Scaled - 95/65. Competitors only - option of 185/125.
*This deadlift needs to be VERY light for athletes. Sets of 8-10 smooth, solid reps at a time.
15m - Dynamics
10m - Barbell Prep
5 Rounds of 3m AMRAP/1m REST:
2 Power Snatch
4 OHS
8 Burpee Box Jump Overs 24”/20”
*Rx 115/75
**Athletes will start where they left off every time.
15m - Dynamics
5m - Prep
Rest of class to complete - 6 sets:
2 Pause Back Squats @ 105%
-30s rest-
3 RDL @ 75%
-2m rest-
Optional Conditioning (not accounted for in the 60m class time):
2,000m Row - Ascend in intensity every 500m
15m - Dynamics
10m - Kipping Drills
Metcon - 4RFT:
400m Run
15 TTB
15 HSPU (Dumbbell Push Press)
*16m time cap
Mobility - Saddle Pose 3m. Twisted Cross 90s.