Warm Up
5 Mins
5 up downs + extra push up
10 twists- touch opposite knee and elbow
20 backward single unders or double unders

METCON
EVERY MINUTE ON THE MINUTE FOR 14 MINS
EVEN: 10 DB OR BARBELL THRUSTERS OR ODD OBJECT THRUSTERS
ODD: 15 BOX JUMPS/STEP UPS/BROAD JUMPS

REST 2 MINS

EVERY MINUTE ON THE MINUTE FOR 14 MINS
EVEN: 10 HANDSTAND PUSHUPS/VOLCANO PUSHUPS/KICK UP AGAINST WALL HOLD AS LONG AS POSSIBLE
ODD: 10 BULGARIAN SPLIT SQUATS ON EACH LEG (HOLD DB’S OPTIONAL) OR 1 LEGGED DEADLIFTS (WITH DB OR KB OPTIONAL) *GOOGLE 1 LEGGED DEADLIFTS IF UNSURE OF MOVEMENT*

*DO AS MANY REPS AS POSSIBLE IN 40-50 SECONDS IF UNABLE TO COMPLETE ALL MOVEMENTS WITHIN THE MIN*

AFTER PARTY
100 DOUBLE UNDERS OR DOUBLE UNDER ATTEMPTS

WARM UP
50 TOE TAPS (ALMOST LIKE RUNNING IN PLACE) TAP TOES AGAINST THE HEADS OF A DB ON THE FLOOR OR AGAINST A WALL)
40 DYNAMIC CALF (20 EACH SIDE)
30 BUTT KICKS
20 JUMPING JACKS
10 JUMP SQUATS

STRENGTH

3X EACH ARM MAX STRICT PRESS WITH DB OR OTHER WEIGHTED OBJECT

3 X MAX EFFORT STRAIGHT ARM RAISES - ARM DOWN STRAIGHT IN FRONT, LIFT TO EYE LEVEL

3X MAX EFFORT REPEAT WITH ARMS STRAIGHT DOWN BY SIDES, LIFT TO PARALLEL TO THE FLOOR OUT TO THE SIDES

3X 20 GOOD MORNINGS WITH BROOMSTICK/BOOKS IN BACKPACK/BARBELL/ETC

3X 15 BENT OVER ROWS WITH LOADED BACKPACK/DB’S/BARBELL

METCON

14 MINUTE ASCENDING LADDER

1-1, 2-2, 3-3, ETC
3 WAY V-UPS (CROSSOVER TOUCH LEFT, CROSSOVER TOUCH RIGHT, TOUCH IN THE MIDDLE)

GOBLET SQUATS (KB/BARBELL/DB/JUG OF WATER/ETC)

AT HOME WORKOUT

WARM-UP
5 MINUTES
5 BURPEES
6 HANDSTAND KICK UPS
7 INCH WORMS

METCON

20 MIN AMRAP

5 SQUAT CLEANS AND PUSH JERKS (BROOMSTICK/DB’S/BARBELL) 55-65% IF USING WEIGHT

5 REVERSE BURPEES (GOOGLE FOR MOVEMENT) OR REGULAR BURPEES AS A SUB

10 LATERAL HOPS OVER “BAR” OR 10 TUCK JUMPS

SCORE = ROUNDS + REPS

Warmup
5 mins
20 butt kicks
20 jumping jacks
20 mountain climbers
20 grape vine 10 down 10 back

AT HOME WORKOUT
1 mile run for time
Rest 2 mins
10 rounds for time
25 double unders or penguin taps or singles
15 bench dips
10 box jumps or broad jumps
5 DB snatches each arm or Russian swings to eye level with jug or water. Add or subtract water for appropriate weight

WARM UP
X3
:30 HIGH KNEES (RUN IN PLACE)
5 PASS THROUGHS
6 LATERAL HOPS OVER BROOM STICK
7 OVER HEAD SQUATS

AT HOME WORKOUT

“ZACHARY TELLIER”

SCORE = TIME TO FINISH ALL REPS

10 BURPEES #1

10 BURPEES #2
25 PUSHUPS

10 BURPEES
25 PUSHUPS
50 LUNGES (EACH LEG COUNTS AS 1) #3

10 BURPEES #4
25 PUSHUPS
50 LUNGES
100 SITUPS

10 BURPEES #5
25 PUSHUPS
50 LUNGES
100 SITUPS
150 SQUATS

*REDUCE REPS IF NECESSARY OR CUT OUT SECTION 4 AND GO 1, 2, 3, 5*

STRENGTH
6X3 @ 60-65%
1 AND A QUARTER BACK SQUATS

METCON
14 MINS
1-1,2-2,3-3,4-4, ETC
BEAR COMPLEX @ 50% CLEAN AND JERK
BAR FACING BURPEES

AT HOME WORKOUT

WARM-UP
X2
10 arm circles each side back and forth
10 broomstick clean and jerks
10 broomstick overhead squats

“THE BARBELL MILE”
BROOMSTICK/PVC/DUMBBELLS/BARBELL
25 back squats/25 front squats/25 OHS
400 meter run or 2 min run
25 strict press/25 push press/25 push jerks
400 meter run or 2 min run
25 hang cleans
400 meter run or 2 min run
25 hang snatch
400 meter run or 2 min run

score = for time

METCON
”DORK”
6 ROUNDS FOR TIME
60 DOUBLE UNDERS
30 KETTLEBELL SWINGS
15 BURPEES

AFTER PARTY
TABATA SIT-UPS
REST 1 MIN
TABATA HOLLOW HOLD

STRENGTH
WORK TO A HEAVY DEADLIFT

METCON
3 ROUNDS FOR TIME
20 BODY WEIGHT SUMO DEADLIFTS
20/16 CALORIE BIKE
20 LUNGES

AT HOME WORKOUT

WARM UP
5 MINS
5 V-UPS
10 TUCK JUMPS
15 TWISTS (RAISE KNEE, TWIST, TOUCH OPPOSITE ELBOW)

METCON
6 ROUNDS FOR TIME (REDUCE ROUNDS OR REPS IF NECESSARY)
60 DOUBLE UNDERS OR SINGLE UNDERS OR PENGUIN TAPS
30 STEP UPS (COUCH, CHAIR, STOOL, NOTHING WITH WHEELS!)
60 MOUNTAIN CLIMBERS (KEEP YOUR BUTT DOWN!) EACH SIDE COUNTS

STRENGTH
3X25 WEIGHTED GLUTE BRIDGE (DUMBBELL, BACKPACK, ETC)
3X25 SUPERMAN BACK EXTENSIONS

STRENGTH
50 COSSACK SQUATS
50 BANDED PULL THROUGHS
50 BANDED GOOD MORNINGS
3X DOWN AND BACK HIP HALO
3X25 WEIGHTED GLUTE BRIDGE WITH DB

METCON
PARTNER
150 CALORIE ROW - FOR TIME
SWITCH - 6 HSPU/8T2B/10 PISTOLS

AT HOME WORKOUT

WARM UP X3

:30 run in place, 20 jumping jacks, 4 burpees

Strength

50 Cossack squats
3x10 broomstick lunging pass throughs
3x15 broomstick good mornings
3x20 broomstick back squats

Metcon
15 MIN AMRAP
5 up downs with extra push-up
15 stots press with broomstick
20 over head walking lunges with broomstick

Google CrossFit stots press if unsure of movement

score = rounds + reps

METCON
36 MINUTE AMRAP
400 METER RUN
6 DB THRUSTERS 40/30
12 PULL-UPS
18 DB SIT-UPS

WARM UP

:30 each movement x 2

butt kicks, high knees, jumping jacks, squats

AT HOME WORKOUT

36 min AMRAP

400 meter run or 2 minute run

6 ODD OBJECT THRUSTERS OR 6 jump squats

12 CHAIR/COUCH/BENCH DIPS

18 SIT-UPS WITH ODD OBJECT

AT HOME WORKOUT

WARM-UP
20 JUMPING JACKS
10 BURPEES
10 ARM CIRCLES FORWARD AND BACKWARDS EACH ARM
20 DYNAMIC CALF EACH LEG

WOD
BUY IN 6 MIN MAX DISTANCE RUN OR FAST WALK

10 MIN AMRAP
5 HANDSTAND PUSHUPS/OR 5 VOLCANO PUSHUPS/OR 5 STRICT PRESS EACH ARM WITH AN ODD OBJECT
(5) 3 POSITION V-UPS (CROSSOVER TOUCH LEFT, CROSSOVER TOUCH RIGHT, TOUCH IN THE MIDDLE=1)
10 PISTOLS (5 EACH LEG) OR 10 CLOSE LEGGED SQUATS

BUY OUT
6 MIN MAX DISTACE RUN OR FAST WALK

STRENGTH
12X2 DEADLIFTS WITH CHAINS

METCON
2-4-6-8-10-8-6-4-2
DEADLIFTS
FRONT SQUATS @ 50% FRONT SQUAT
10/6 CALORIE BIKE AFTER EACH SET

AT HOME WORKOUT

5 ROUNDS FOR TIME
1 MIN MAX BURPEES
1 MIN MAX LUNGES (EACH LEG COUNTS)
1 MIN MAX JUMPING JACKS
1 MIN PLANK HOLD (NOT INCLUDED IN SCORE)
SCORE = TOTAL NUMBER OF REPS COMPLETED IN 5 ROUNDS

METCON
TEAMS OF 3

6K ROW FOR TIME

SWITCH- 1 ROUND OF CINDY (5 PULL-UPS/10 PUSH-UPS/15 SQUATS)
OR
(5 RING OR BAR MUSCLE UP/10 K2E PUSH-UPS/15 JUMP SQUATS (MUST BE ABLE TO COMPLETE ALL MOVEMENTS IN LESS THAN 2 MINS)

6 BURPEES-REST REMAINING TIME UNTIL SWITCH

METCON
35 MIN AMRAP
TEAMS OF 4-5
-SLED SPRINTS
-50 DOUBLE UNDERS + SHORT HALF LAP RUN
- (8) 3-POSITION V-UPS- REST REMAINING TIME UNTIL SWITCH

STRENGTH
WORK TO A HEAVY SNATCH BALANCE

METCON
6 ROUNDS FOR TIME
LONG HALF LAP RUN OR 150 METER ROW
3 POWER SNATCH 115/85 OR 50-55%
3 OVER HEAD SQUATS
3 SNATCH

STRENGTH
2X1 MIN V-UPS
2X1 MIN WALL BALL SIDE TAPS
4X1 MIN WALL SIT SQUAT HOLD :30 REST BETWEEN
NECK FLEXION/EXTENION/SIDE TO SIDE-20 EACH WAY

METCON
15 MIN AMRAP
ACCUMULATE :30 HANG FROM THE RIG
5 DB HANG CLEAN AND PUSH JERK 40/30
10 DB PUSHUPS
20 DB GOBLET LUNGES

STRENGTH
100 HAMMER CURLS
50 SKULL CRUSHERS
50 TRICEP EXTENSIONS
3X1 MIN BATTLE ROPES
2X EACH ARM MAX DB STRICT PRESS
3X MAX EFFORT PLATE RAISES

METCON
15 MIN AMRAP
30 DOUBLE UNDERS
20 WALL BALLS 20/14
10 SLAMBALLS

METCON
35 MINUTE PARTNER AMRAP
40 CALORIE ROW
3 ROUNDS
10 FRONT SQUATS @ 60% POWER CLEAN
20 T2B
30 CROSSOVER V-UPS
40 CALORIE BIKE
3 ROUNDS
10 BACK SQUATS
20 K2E
30 V-UPS

STRENGTH
WORK TO A HEAVY NARROW OR WIDE GRIP BENCH

METCON
EVERY 2 MINS X 9
6 DEADLIFTS AT 50% CLEAN AND JERK
8 LATERAL BURPEE OVER BAR
10 FRONT RACK LUNGES

STRENGTH
WORK TO A HEAVY OVER HEAD SQUAT

METCON
”BETTY”
12 PUSH PRESS 135/95
20 BOX JUMPS 24”