 A. Bench Press
15 mins to build to a 5RM, then 2 x 5 @ 85% B. Metcon (Rounds and Reps) Murph Prep: (0:00 - 7:00) AMRAP 200m Run 10 Strict Pull-Ups (7:00 - 10:00) Rest (10:00 - 20:00) AMRAP 200m Run 15 Push-Ups (20:00 - 23:00) Rest (23:00 - 30:00) AMRAP 200m Run 25 Air Squats SCALES STRICT PULL UPS -Cut reps to two attempts -Banded or assisted PU -15 Ring Rows PUSH UPS -Cut reps to three attempts -Elevated Push Ups or from knee
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 A. Back Squat
Find a 5RM B. Metcon (Time) 25 min Cap 120 Double Unders 5 Rounds 5 Power Cleans (135/95) 5 Burpee Box Jump Overs (24/20) -into- 90 Double Unders 4 Rounds 4 Power Cleans (155/105) 4 Burpee Box Jump Overs (24/20) -into- 90 Double Unders 3 Rounds 3 Power Cleans (185/125) 3 Burpee Box Jump Overs (24/20) L1 - (95/65) / (115/75) / (135/95) L2 - (115/75) / (135/95) Rx - (135/95) / (155/105) / (185/125) Rx+ - (205/145) / (225/155) / (255/175) C. Accessory 4 Rounds 0:20 Max DB Rev Left 0:10 Rest 0:20 Max Straight leg DL 0:10 Rest 0:20 Max DB Rev Right 0:10 Rest 0:20 Max Straight leg DL 0:10 Rest  8am Intro
9am Advanced A. Metcon (Weight) 3 Rounds (2:00) 12 Barbell Front Rack Reverse Lunges (6L / 6 R) 3 Rounds (2:00) 12 Double DB Bulgarian Split Squats (6L / 6 R) B. Metcon (Time) 5 Rounds 7 Power Snatches (115/75) 14 Box Jump Overs (24/20) C. Metcon (Time) *Partner WOD 42-30-18 Deadlifts (315/225) Bench Press (185/115) -Rest 5 Minutes- 42-30-18 Deadlift (225/155) Bench Press (135/85 10am Community WOD A. Metcon (Reps) *Partner WOD 2 mins - Max Reps 2 mins - 200m sprint & rest Rnd 1 - Power Cleans (115/75) Rnd 2 - Box Jumps (24/20) Rnd 3 - Cal Bike Rnd 4 - Russian KBS (70/53) Rnd 5 - DB Rev Lunges (50s/35s) Rnd 6 - Burpee Box Jumps (24/20) B. Core Coach's Choice  A. Metcon (3 Rounds for reps)
(0:00 - 10:00) 800m Run Then AMRAP 8 Pull Ups 8 Thrusters (95/65) 8 Burpees Then... (10:00 - 13:00) REST (13:00 - 23:00) 600m Run Then AMRAP 12 Deadlifts (95/65) 12 Hang Cleans 12 Push Press 12 Toes to Bar (23:00 - 26:00) REST (26:00 - 36:00) 400m Run Then AMRAP 16 Air Squats 16 Push Ups 16 Ab Mat SU B. Core 3 Rounds 15 DB Standing Oblique Crunches (each side) 15 DB Crunches 15 sec hanging knee raises  CHOOSE BODY BUILDING OR METCON BEFORE MOBILITY
A. Metcon (Calories) 4 Rounds (5:00) 400m Run 5 Pull Ups 10 Push Ups 15 Squats 5 Pull Ups 10 Push Ups 15 Squats *Max Bike Cals (Moderate Effort) B. Mobility UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side) OR A.Bench Press 10RM, then 2 x 10 @ 85% Superset with T-Bar Rows for 10RM, then 2 x 10 @ 85% B. Functional BB 4 Rounds 10 Dips 10+ Inverted Rows 20 Wtd Glute Bridges (moderate) 20 Leg raises (each side) C. Mobility UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side)  A. Metcon (Time)
15 min Cap *Partner WOD (Relay Style) 9-7-5 Power Cleans 3-2-1 Rope Climbs L1 - 165 /115 L2 - 185 / 125 RX+ - 205 / 135 Fitness - DB Hang Clusters SCALES POWER CLEANS -Reduce wt - Heavy Russian KBS x 2 ROPE CLIMBS - Knees to Elbow 15-12-9 - Tuck Ups 21-15-9 B. Metcon (Time) Split into 3 teams (lines) we'll go in order until everyone has completes 3 Rounds. The following partner starts when preceding one finishes the 30 KBS. 30 Russian KBS (88/70) 200' Sled push (2x45, 2x25 / 2x45) 200m Sprint C. Core Coach's choice  A. Metcon (Rounds and Reps)
12 min AMRAP 8 Handstand Push Ups 6 Deadlifts (185 / 125) 20 DU SCALES HSPU - Pike from box - Push Up to Downward Dog - BB Push Press (135/95) - DB Push Press DEADLIFTS - Scale wt - KB DL x 12 DOUBLE UNDERS - 30 Singles - 20 line hops B. Metcon (Reps) 6 Rounds 0:20 - Max Pull Ups 0:10 - REST 0:20 - Max Lateral & Front Raises (DB, Plates, etc) 0:10 - REST C. Metcon (No Measure) 10 - 15 - 20 - 25 BB / Dual DB Curls Diamond Push Ups * 1:30 single jump ropes |
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