Month: September 2016


Run through this chipper by completing all 50 reps of the movement before moving onto the next. The catch is that every minute you need to do 2 power cleans. The weight of the power clean should be about 55-60% of your max. Anything more and it will get too heavy after awhile to keep moving.

For time:
50 push-ups
50 KB swings, 53/35#
50 double unders
50 burpees

EMOM 2 power cleans, 135/95#


In the beginning of class, work up to and do three sets of five back squats. The weight used should be the same for all three sets. If you drop the weight for the second or third set, that is your recorded weight.
For the metcon, you will have four minutes to run 400m and do as many wall balls as possible in the remaining time. Rest two minutes and repeat. Score each round separately.


Back Squat



2 rounds for reps:
In 4 minutes:
400m run
ME wall balls, 20/14#
rest 2 minutes


Today’s workout is a “Fight Gone Bad” format – you’ll run through these stations trying to do as many reps at each station as possible in one minute. At the end of five stations, rest for 1 minute. Repeat the process for a total of 3 rounds. Your score is the total reps for all three rounds.

ME at each station for 1 minute. Total of 3 rounds with 1 minute rest at end of each round:
thrusters, 95/65#
KB swings, 70/53#
box jumps, 24/20″


Strength today is a “death by” snatch. You will do 1 snatch on the first minute, 2 snatches on the second minute, etc. until you cannot complete the required amount in the given minute. Snatches may be power or squat. Weight should be moderately heavy (about 75%) After that we have a cash out rowing sprint.

Strength / Test

Death by snatch, 135/95#


ME 1500M Row


For today’s workout, you’ll keep the walking lunge distance the same while pull-ups and V-ups descend by 3 reps apiece each round. Your last round will be 100 ft. walking lunge, 3 pull-ups, and 3 V-ups.

For time:
100 ft. walking lunge
21 pull-ups
21 V-ups
100 ft. walking lunge
18 pull-ups
18 V-ups
100, 15, 15…100, 3, 3.


Start by finding a heavy hang clean + clean. Both should be received in a squat. We are not necessarily going for a max here – use the time for form and dial back if you are feeling like form is degrading.
The metcon is a bit different than we’ve seen before: you may either run or row (depending on equipment and preference) and swings are going to be russian style – only to eye level. You will be going overhead with the KB, but in a push press or jerk form. Hold it in one hand against your shoulder, dip, drive up and lock your elbow out in a push press or jerk movement. Do 10 with the right arm and 10 with the left. It doesn’t matter which arm you start with, but you must do all 10 before switching. (this doesn’t mean you have go unbroken)


Hang clean + clean


3 rounds for time:
250m row or 200m run
20 KB russian swings, 53/35#
20 KB push jerks, 10L/10R


Deadlifts should be heavy – if you are scaling, then aim for about 70% of your 1RM. These do not need to be strung together. Toes-through-rings are like toes-to-bar except you’ll probably find them easier. If you need to scale, do V-ups. Since this is a longer AMRAP, most people should aim to do 25 double unders instead of scaling the number back. (gotta get used to those higher sets at some point!)

AMRAP in 20 minutes:
5 deadlifts, 275/185#
15 toes-through-rings
25 double unders


First, find a 3RM thruster from the ground. You can do this individually or in groups. Then, pair up and get ready for some fun. For the ring dips, thrusters, and burpees over bar, only one person works at a time. For the tire flips, you may either flip it back and forth to each other or both flip it from the same side. You will work for 45 seconds at each station and have 15 seconds to transition. Your score is total reps across all movements.


3RM thruster


In teams of 2, ME at each station (3 rounds, :45 work, :15 transition):
Tire flips
ring dips
thrusters, 115/75#
Burpees over bar


Use time in the beginning of class to do some muscle-up drills. To scale, think about what would challenge you in terms of a pull-up + dip combo. Ring pull-ups, banded pull-ups, kipping, ring rows, etc. are all options for the pull-up and then ring dips, assisted ring dips, parallette dips, and push-ups can all be used for the dip portion. Most people should use a ratio of either 2:1 or 1:1 when substituting movements. (e.g. someone who is proficient at kipping pull-ups, but doesn’t have a muscle-up may want to do 14 pull-ups per round or 7 ring pull-ups which are typically harder)

Time cap: 30 minutes

5 rounds for time:
400m run
7 muscle-ups
28 air squats


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