METCON

1. Warm Up:

• Foam Roll
• Fish Game

2. Stamina: Barbell Complex (3 rounds)

• Deadlift, 6 reps
• Bent Over Row, 6 reps
• Hang Squat Clean, 6 reps
• Front Squat, 6 reps
• Push Press, 6 reps
• Back Squat, 6 reps
• Burpees, 6 reps

3. Work Capacity - 10-20-30-40-50 reps for time:

• Pullups
• Pushups
• Situps
• Squats

METCON

1. Warm Up:

• Foam Roll
• Fish Game

2. Stamina: Barbell Complex (3 rounds)

• Deadlift, 6 reps
• Bent Over Row, 6 reps
• Hang Squat Clean, 6 reps
• Front Squat, 6 reps
• Push Press, 6 reps
• Back Squat, 6 reps
• Burpees, 6 reps

3. Work Capacity - 10-20-30-40-50 reps for time:

• Pullups
• Pushups
• Situps
• Squats

"GRACE"

1. Warm Up

• Foam Roll
• Speed Ladder

2. Strength - Bench Press 5-5-5-5-5 reps

3. Stamina: (3-5 rounds)

• 5 Muscle Ups
• Kettlebell Clean and Press, 10 reps/side
• 10 Knees to Elbows

4. Work Capacity: "GRACE"

• Clean & Jerk (135#), 30 reps for time

5. Durability

• Jump Squats (45#), 1 min max reps

"GRACE"

1. Warm Up

• Foam Roll
• Speed Ladder

2. Strength - Bench Press 5-5-5-5-5 reps

3. Stamina: (3-5 rounds)

• 5 Muscle Ups
• Kettlebell Clean and Press, 10 reps/side
• 10 Knees to Elbows

4. Work Capacity: "GRACE"

• Clean & Jerk (135#), 30 reps for time

5. Durability

• Jump Squats (45#), 1 min max reps

CONCEPT II ROWING WORKOUT #1

1. Warm Up:

• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Strength: Back or Box Squat 5-5-5-5-5 reps

3. Stamina: (3-5 rounds)

• Hang Power Snatch, 5 reps
• Overhead Squat, 5 reps
• Overhead Lunges, 5 reps/side

4. Work Capacity: Concept II Rowing Workout #1

• 28-29 s/m
• 1 min @ 170 watts
• 1 min @ 220 watts
• 1 min @ 250 watts
• 1 min @ 170 watts
• 1 min @ 250 watts
• 1 min @ 300 watts
• 1 min @ 170 watts

5. Durability (3-5 rounds)

• Turkish Get Ups, 2 reps / side
• HSPU, 5 reps
• Good Mornings, 10 reps
• Jump Rope, 1 min
• Ring Support Hold, 30 sec

CONCEPT II ROWING WORKOUT #1

1. Warm Up:

• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Strength: Back or Box Squat 5-5-5-5-5 reps

3. Stamina: (3-5 rounds)

• Hang Power Snatch, 5 reps
• Overhead Squat, 5 reps
• Overhead Lunges, 5 reps/side

4. Work Capacity: Concept II Rowing Workout #1

• 28-29 s/m
• 1 min @ 170 watts
• 1 min @ 220 watts
• 1 min @ 250 watts
• 1 min @ 170 watts
• 1 min @ 250 watts
• 1 min @ 300 watts
• 1 min @ 170 watts

5. Durability (3-5 rounds)

• Turkish Get Ups, 2 reps / side
• HSPU, 5 reps
• Good Mornings, 10 reps
• Jump Rope, 1 min
• Ring Support Hold, 30 sec

AMRAP

1. Warm Up: Foam Roll & Row 1000m

2. Strength: Shoulder Press, 1RM

3. Stamina: (3-5 rounds)

• Shoulder Press, 3 reps @ 80% of 1RM
• KB High Pull, 10 reps/side
• Box Jumps, 15 reps

4. Work Capacity (AMRAP 20-30 min)

• 5 Man-makers (no lunges)
• 10 Pullups

5. Durability: 200 Situps

AMRAP

1. Warm Up: Foam Roll & Row 1000m

2. Strength: Shoulder Press, 1RM

3. Stamina: (3-5 rounds)

• Shoulder Press, 3 reps @ 80% of 1RM
• KB High Pull, 10 reps/side
• Box Jumps, 15 reps

4. Work Capacity (AMRAP 20-30 min)

• 5 Man-makers (no lunges)
• 10 Pullups

5. Durability: 200 Situps

"ERIN"

1. Warm Up: Foam Roll & NASM Dynamic Warm Up

2. Stamina: (3-5 rounds)

• MP SL DB Press (alt), 10 reps/side
• Ball Combo #1
• MP Box Step Up to Balance

3. Work Capacity: "ERIN"

• 3-5 Rounds for time:
• DB Split Clean (40#), 15 reps
• Pullups, 21 reps

4. Durability

• Flutter Kicks, 300 reps (150/side)

"ERIN"

1. Warm Up: Foam Roll & NASM Dynamic Warm Up

2. Stamina: (3-5 rounds)

• MP SL DB Press (alt), 10 reps/side
• Ball Combo #1
• MP Box Step Up to Balance

3. Work Capacity: "ERIN"

• 3-5 Rounds for time:
• DB Split Clean (40#), 15 reps
• Pullups, 21 reps

4. Durability

• Flutter Kicks, 300 reps (150/side)

DEADLIFT & CFE ROW

1. Warm Up: Foam Roll & Dynamic Warm Up

2. Strength: Deadlift, 3RM

3. Endurance: 6 x 500m

• Hold best possible pace never slowing more than 3 sec from best time
• 2 min recovery between rounds
• Foul: 3 min isometric squat below parallel

DEADLIFT & CFE ROW

1. Warm Up: Foam Roll & Dynamic Warm Up

2. Strength: Deadlift, 3RM

3. Endurance: 6 x 500m

• Hold best possible pace never slowing more than 3 sec from best time
• 2 min recovery between rounds
• Foul: 3 min isometric squat below parallel

CLOSED

CLOSED

GRAND OPENING - "DANIEL"

1. Warm Up: Dynamic Warm Up & 800m Jog

2. Stamina:

• MP Lunge & Reach
• Jumping Jacks
• Pushups (1,2,3-10)

3. Work Capacity: "DANIEL" - For time:

• 50 Pullups
• Run 400m
• 21 Thrusters (95#)
• Run 800m
• 21 Thrusters (95#)
• Run 400m
• 50 Pullups

GRAND OPENING - "DANIEL"

1. Warm Up: Dynamic Warm Up & 800m Jog

2. Stamina:

• MP Lunge & Reach
• Jumping Jacks
• Pushups (1,2,3-10)

3. Work Capacity: "DANIEL" - For time:

• 50 Pullups
• Run 400m
• 21 Thrusters (95#)
• Run 800m
• 21 Thrusters (95#)
• Run 400m
• 50 Pullups

"KAREN"

1. Warm Up: Jump Rope 5 min & 50 Double Unders

2. Strength: Snatch Balance, 5x5 or 3 RM

3. Stamina: 3-5 rounds

• Snatch Balance at #2 weight, 2 reps
• Curtis P., 5 reps
• SLRDL, 10 reps per side

4. Work Capacity: "KAREN"

• 150 Wallball shots for time (20#)

5. Durability

• 3x10 muscle up turnover

"KAREN"

1. Warm Up: Jump Rope 5 min & 50 Double Unders

2. Strength: Snatch Balance, 5x5 or 3 RM

3. Stamina: 3-5 rounds

• Snatch Balance at #2 weight, 2 reps
• Curtis P., 5 reps
• SLRDL, 10 reps per side

4. Work Capacity: "KAREN"

• 150 Wallball shots for time (20#)

5. Durability

• 3x10 muscle up turnover

"OCTOBER PAINSTORM"

1. Warm Up: Foam Roll & Dynamic Warm Up

2. Strength: Box Squats 5x5

3. Stamina: 3-5 rounds

• Tuck Sit, hold max time
• 1 arm overhead squat, 10 reps per side
• SDHP, 20 reps (45#)

4. Work Capacity: "OCTOBER PAINSTORM"

10-9-8-7-6-5-4-3-2-1 reps for time:

• Deadlift, 2x BW
• Push Press, BW
• Pullup, 1/2 BW

5. Durability: Tabata Sledgehammers

• 20:10x8, alternate sides each round

"OCTOBER PAINSTORM"

1. Warm Up: Foam Roll & Dynamic Warm Up

2. Strength: Box Squats 5x5

3. Stamina: 3-5 rounds

• Tuck Sit, hold max time
• 1 arm overhead squat, 10 reps per side
• SDHP, 20 reps (45#)

4. Work Capacity: "OCTOBER PAINSTORM"

10-9-8-7-6-5-4-3-2-1 reps for time:

• Deadlift, 2x BW
• Push Press, BW
• Pullup, 1/2 BW

5. Durability: Tabata Sledgehammers

• 20:10x8, alternate sides each round

"FILTHY FIFTY"

Warm Up: Foam Roll & Row 1000m

Work Capacity: "FILTHY FIFTY" - For time:

• Box Jumps (24"), 50 reps
• Jumping Pullups, 50 reps
• Kettlebell Swing (35#/1 pood), 50 reps
• Walking Lunges, 50 steps
• Knees to Elbows, 50 reps
• Push Press (45#), 50 reps
• Wallball (20#), 50 reps
• Burpees, 50 reps
• Double Unders, 50 reps

"FILTHY FIFTY"

Warm Up: Foam Roll & Row 1000m

Work Capacity: "FILTHY FIFTY" - For time:

• Box Jumps (24"), 50 reps
• Jumping Pullups, 50 reps
• Kettlebell Swing (35#/1 pood), 50 reps
• Walking Lunges, 50 steps
• Knees to Elbows, 50 reps
• Push Press (45#), 50 reps
• Wallball (20#), 50 reps
• Burpees, 50 reps
• Double Unders, 50 reps

GOT HSPU?

Warm Up:

• SMFR
• 3 rounds: 400m Run+Overhead Squats, 20 reps (45#)

Strength: Bench Press, 3 RM

Stamina: 3-5 rounds

• HSPU, 10 reps
• Pushups (rings), 10 reps
• Ring Dips, 10 reps

Work Capacity: 10-15 minutes

• 2 Power Cleans on the minute

Durability: Flexibility

GOT HSPU?

Warm Up:

• SMFR
• 3 rounds: 400m Run+Overhead Squats, 20 reps (45#)

Strength: Bench Press, 3 RM

Stamina: 3-5 rounds

• HSPU, 10 reps
• Pushups (rings), 10 reps
• Ring Dips, 10 reps

Work Capacity: 10-15 minutes

• 2 Power Cleans on the minute

Durability: Flexibility

ROW WITH BARB

1. Warm Up: SMFR & Flexibility

2. Stamina: 3-5 rounds

• Low KB Windmill, 10/sd.
• Plank, R-Side, 1 min hold
• High KB Windmill, 10/sd.
• Plank, L-Side, 1 min hold
• KB Clean & Press, 10/sd.

3. Work Capacity (3-5 rounds for time)

• Row 500 or 1000m
• 10/20 Pullups
• 20/30 Pushups
• 30/40 Situps
• 40/50 Squats

4. Durability (3-5 rounds)

• Box Jumps, 10 reps
• Skin the Cat, 5 reps

ROW WITH BARB

1. Warm Up: SMFR & Flexibility

2. Stamina: 3-5 rounds

• Low KB Windmill, 10/sd.
• Plank, R-Side, 1 min hold
• High KB Windmill, 10/sd.
• Plank, L-Side, 1 min hold
• KB Clean & Press, 10/sd.

3. Work Capacity (3-5 rounds for time)

• Row 500 or 1000m
• 10/20 Pullups
• 20/30 Pushups
• 30/40 Situps
• 40/50 Squats

4. Durability (3-5 rounds)

• Box Jumps, 10 reps
• Skin the Cat, 5 reps

CLOSED

CLOSED

"RANDY"

1. Warm Up:

• Joint Mobility
• Run 800m
• LEFT Test
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina: 3 POS Snatch

3. Work Capacity: "RANDY"

• Power Snatch, 75 reps for time (75#)

4. Durability

• Hill Sprints 6X100m

"RANDY"

1. Warm Up:

• Joint Mobility
• Run 800m
• LEFT Test
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina: 3 POS Snatch

3. Work Capacity: "RANDY"

• Power Snatch, 75 reps for time (75#)

4. Durability

• Hill Sprints 6X100m

"FRAN"

1. Warm Up: SMFR & Row 1000m

2. Strength: Push Press, 3RM

3. Stamina: 3-5 rounds

• Push Press, 3 reps @ 3RM
• Man-Makers, 10 reps
• Good Mornings, 10 reps

4. Work Capacity:

• "Fran" - 21-15-9 reps for time:
• Thrusters (95#/65#)
• Pullups

"FRAN"

1. Warm Up: SMFR & Row 1000m

2. Strength: Push Press, 3RM

3. Stamina: 3-5 rounds

• Push Press, 3 reps @ 3RM
• Man-Makers, 10 reps
• Good Mornings, 10 reps

4. Work Capacity:

• "Fran" - 21-15-9 reps for time:
• Thrusters (95#/65#)
• Pullups

1 Mile TT

1. Warm Up: SMFR, Flexibility, CrossFit Endurance Run Drills

2. Endurance: 1 Mile TT

3. Durability: Flexibility

1 Mile TT

1. Warm Up: SMFR, Flexibility, CrossFit Endurance Run Drills

2. Endurance: 1 Mile TT

3. Durability: Flexibility

METCON

1. Warm Up: SMFR, Speed Ladder, Focus Mitts

2. Strength: Overhead Squat, 3RM

3. Stamina (3-5 rounds):

• Overhead Squat, 2 reps @ 3RM Weight
• Floor Wipers, 10 reps per side
• Box Jumps, 10 reps

4. Work Capacity (5-10 rounds)

• Push Press, Max Reps (65#)
• Weighted Pullups, Max Reps (20#)
• Row 250m

5. Durability: Flexibility

METCON

1. Warm Up: SMFR, Speed Ladder, Focus Mitts

2. Strength: Overhead Squat, 3RM

3. Stamina (3-5 rounds):

• Overhead Squat, 2 reps @ 3RM Weight
• Floor Wipers, 10 reps per side
• Box Jumps, 10 reps

4. Work Capacity (5-10 rounds)

• Push Press, Max Reps (65#)
• Weighted Pullups, Max Reps (20#)
• Row 250m

5. Durability: Flexibility

TIME TRIAL

1. Warm Up: 50 Double Unders or Tuck Jumps

2. Stamina: 4XPST (4 rounds)

• Max Pushups, 2 Minutes
• Max Pullups, 2 Minutes
• Max Situps, 2 Minutes
• Max Squats, 2 Minutes
• 1 Minute Rest Between Exercises
• 1 Minute Rest Between Sets

3. Endurance: 5000m Row

4. Durability:

• Tabata HSPU 20:10X8

TIME TRIAL

1. Warm Up: 50 Double Unders or Tuck Jumps

2. Stamina: 4XPST (4 rounds)

• Max Pushups, 2 Minutes
• Max Pullups, 2 Minutes
• Max Situps, 2 Minutes
• Max Squats, 2 Minutes
• 1 Minute Rest Between Exercises
• 1 Minute Rest Between Sets

3. Endurance: 5000m Row

4. Durability:

• Tabata HSPU 20:10X8

PERPLEX

1. Warm Up: Barbell Complex

2. Strength: Deadlift 3RM

3. Stamina (3-5 rounds)

• Deadlift, 2 reps @ 3 RM Weight
• 10 BPK (Burpee, Pullup, Knees to Elbows)
• Walking Lunges, 20 steps (weighted)

4. Work Capacity

• Back Squats, 100 reps for time
• 5 Burpees on the minute

5. Durability: Flexibility

PERPLEX

1. Warm Up: Barbell Complex

2. Strength: Deadlift 3RM

3. Stamina (3-5 rounds)

• Deadlift, 2 reps @ 3 RM Weight
• 10 BPK (Burpee, Pullup, Knees to Elbows)
• Walking Lunges, 20 steps (weighted)

4. Work Capacity

• Back Squats, 100 reps for time
• 5 Burpees on the minute

5. Durability: Flexibility

CLOSED

CLOSED

METCON

Warm Up: Dynamic Warm Up & 800m Jog

Endurance: CrossFit Endurance Run Drills

Stamina: 3 rounds

• Max Pullups
• Tuck Sit, Hold Max Time

Work Capacity: 3 rounds for time:

• 200m Plate Carry
• 30 KB Swings
• 30 SDHP

METCON

Warm Up: Dynamic Warm Up & 800m Jog

Endurance: CrossFit Endurance Run Drills

Stamina: 3 rounds

• Max Pullups
• Tuck Sit, Hold Max Time

Work Capacity: 3 rounds for time:

• 200m Plate Carry
• 30 KB Swings
• 30 SDHP

"DIANE"

1. Warm Up: SMFR & Dynamic Warm Up

2. Strength: Power Snatch, 3RM

3. Stamina: 3-5 rounds

• Power Snatch, 2 reps @ 3RM weight
• 10 Pushups
• 1 Arm Overhead Squat, 10 reps per side

4. Work Capacity: "DIANE"

• 21-15-9 reps for time:
• Deadlift (225#/185#)
• HSPU

5. Durability

• Ring Support: 3x30 sec hold
• L-Sit: 3x10 sec hold
• Turkish Get Up: 3x3reps per side

"DIANE"

1. Warm Up: SMFR & Dynamic Warm Up

2. Strength: Power Snatch, 3RM

3. Stamina: 3-5 rounds

• Power Snatch, 2 reps @ 3RM weight
• 10 Pushups
• 1 Arm Overhead Squat, 10 reps per side

4. Work Capacity: "DIANE"

• 21-15-9 reps for time:
• Deadlift (225#/185#)
• HSPU

5. Durability

• Ring Support: 3x30 sec hold
• L-Sit: 3x10 sec hold
• Turkish Get Up: 3x3reps per side

"TOSH"

1. Warm Up: Foam Roll & Fish Game

2. Endurance: "TOSH"

• Row 3x(250m+500m+700m)
• Rest for the exact time it takes to complete each set

3. Durability: Hip Mobility

"TOSH"

1. Warm Up: Foam Roll & Fish Game

2. Endurance: "TOSH"

• Row 3x(250m+500m+700m)
• Rest for the exact time it takes to complete each set

3. Durability: Hip Mobility

STRENGTH & METCON

1. Warm Up: Run 1 mile

2. Strength: Bench Press 1RM

3. Stamina: 3-5 rounds

• Bench Press, 3 reps @ 80% of 1RM
• Scotty Bobs, 10 reps each side
• Box Jumps, 15 reps (20" Box)

4. Work Capacity: 3-5 rounds for time

• Run 400m
• Squat Cleans, 10 reps (95#)
• Thrusters, 10 reps (95#)

5. Durability

• 3x5 Muscle Ups or 3x10 Beginner Muscle Ups

STRENGTH & METCON

1. Warm Up: Run 1 mile

2. Strength: Bench Press 1RM

3. Stamina: 3-5 rounds

• Bench Press, 3 reps @ 80% of 1RM
• Scotty Bobs, 10 reps each side
• Box Jumps, 15 reps (20" Box)

4. Work Capacity: 3-5 rounds for time

• Run 400m
• Squat Cleans, 10 reps (95#)
• Thrusters, 10 reps (95#)

5. Durability

• 3x5 Muscle Ups or 3x10 Beginner Muscle Ups

METCON

For time:

• Run 800m
• Pistols, 15 reps Left
• Pistols, 15 reps Right
• 25 Situps
• Pistols, 12 reps Left
• Pistols, 12 reps Right
• 25 Situps
• Pistols, 9 reps Right
• Pistols, 9 reps Left
• 25 Situps
• Run 800m

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