Tuesday

Tuesday

Tuesday

Skill
•Rowing technique
•Pull-up practice
Metcon (Time)
“ENGINE 2.0”
2000m Row
200 Double Unders
50 Chest 2 Bars
50 Burpees

L3: (100 DU) (Chin over bar PU)
L2: (Banded pull-ups)
L1: (400 DU) (40RR) (30 Burpees)
*20 Min Cap

Finisher
Bench 5-5-5-3-3-3-1-1-1
Or
Booty challenge

Tuesday

Tuesday

Back Squat (5-5-3-2-1)
5@70%, 5@80%, 3 @85%, 2 @90%, 1 @100%
-2 Min rest between sets
Metcon (Time)
For time

“Stampede”
30-20-10
Front Rack Front Lunges (135,95)
Burpees over the bar

L3: (115, 80)
L2: (95, 65)
L1: (65, 45)

Extra Oly
Every 2 minutes for 14
Power Clean + Hang Squat Clean + Full Squat CLean
Add weight each set

Tuesday

Tuesday

Strength
Pull-up Practice:
10 Minutes of
-Butterfly or Kipping work
*Strength work for those who do not have strict pull-ups yet
Metcon (Time)
“Irish Car Bomb”

3RFT
400m Run
30 Games Box Jumps (24,20)
15 Pull-ups

L3: (10 Pull-ups)
L2: (Step-ups) (5-10 Negatives)
L1: (Jumping Pull-ups)

Finisher
Booty Challenge

or
3 Rds
8-12 DB Row
15 Band Pull-Aparts
20 GHD SU or 25 AB Mat


Tuesday

Tuesday
-Sign up for the personal challenge till Oct 12th
Prizes: 5 signups : Crossfit Shoes
10: Rogue Barbell
15: $500 rogue gift card
20: Personal WOD and Gift Card

Back Squat (8-6-4-4)
8@65%, 6@75%, 4@85%, 4@90%
Jump Off (AMRAP – Rounds and Reps)
“Jump Off”
AMRAP 10
5-10-15-20-25-30…
Wallball (20,14)
10-20-30-40-50-60
DU

L3: (:10,:20,:30 attempts)
L2: (14,10)
L1: (Goblet Squats) (20,40,60,80 SU)

Finisher
1) Heavy DB Walking Lunge
3×10 (ea)
2) Weighted Hanging Knee Raise
3×15-20 (use WB)
Extra Endurance
Choose one movement

5 Rounds
750m Row
600m Run
50 Calories on Assault Bike
Rest 1:30 between Rounds


Tuesday

Tuesday

Weightlifting
EMOM 10
ODD: Rope Climb Practice
-Learn J hook
-Advanced athletes work on legless

EVEN: 3 Touch N’ Go Power Snatch
-work up to 65-70%
-practice technique and controlling barbell on the way down

Power Snatch
Metcon (Time)
“Clymber 2.0”
1000m Row
Then
3 Rounds
3 Rope Climbs
15 Heavy KB Swings (70,53)
30 Double Unders
Substitute for 3 rope climbs is 12 strict pullups

L3: (3-2-1 Ropes) (53,35) :30 DU)
L2: (1-1-1) (35,26)
L1:(500m Row) (12 RR) (60 SU)

Cash Out
1) AB Wheels 80 reps
2) Pendlay Rows 4×8-10

Tuesday

Tuesday

Pull-ups (50 for time )
-Strict pull-ups
-Partner assisted
-Banded

*Choose your hardest variation

“One-80” (Time)
“One-80”
3 Rounds
30 KB Swings (70,53)
30 Box Jumps (24,20)
30 Toe 2 Bar

L3: (53,35) (Knee 2 Elbow)
L2: (35,26) (Step-ups)
L1: (26,18) (Knee Raise)

Cash Out
Superset
5×8 BB Underhand Bent Over rows – build to 3 heavy sets
5x 1Minute Plank- Try and add 10 seconds to each plank each round

Tuesday

Tuesday
When using most strength training programs, like this one, you should use 90% of your 1 rep max when entering in your percentages, this is called your “Training Max”. This allows for a consistent increase in strength over the 10 week program. Newer members may not fall in this category because their one rep maxes are increasing daily but this is of more concern for our veteran athletes. If you can not hit your percentages in the first few weeks then lower your Training max, but if you are crushing the percentages then you may increase slightly after the first 3 weeks.

Back Squat (10@60% 8@70% 6@75% 4@80%)
-Use training max
-Rest 1:30-2:00 between sets
-Newer athletes can use RPE, adding weight each set
911+1 (Time)
“911+1”
3 Rounds
9 Over Head Squats (135,95)
1 Rope Climb (15ft)
11 Chest 2 Bars

L3: (95,65) (pull-ups)
L2: (75,55) (1 Wall Walk) (5 Negative Pull-ups)
L1: (Front Squat) (Ring Rows)

12 Min Cap

Cash Out
4 Rounds of:
10 DB Step ups each side – heavy
15 Weighted Back Extensions (use a plate on your chest)

Tuesday

Tuesday

Gymnastics
Butterfly Pullups, Butterfly Chest to Bars, Chest to bars, Kipping Pullups or Toe 2 Bar Practice
Metcon (Time)
“Work-Rest Row, Pull and Jump”

4 Rounds
25/20 Cal Row
15 Chest 2 Bars
50 Double Unders
Rest exactly 2:30 Minutes after each Round

L3: (Pull-ups) (:40 DU attempts)
L2: (Banded Pull-ups)
L1: (RR) (100SU)


Tuesday

Tuesday

Mobility
5 Minutes of Foam roll or Pknot the psoas and diaphragm
Couch Stretch – 2 minutes each side
Front Squat (3×3)
-Work up to a heavy weight approximately 80-85%
-Then perform three sets at that weight resting about 1:30-2:00 between sets
Metcon (AMRAP – Rounds and Reps)
“What Legs?”
AMRAP 10 Minutes
50 Double Unders
10 Front Squat (115,80)

L3: (:50 Attempts) (95,65)
L2: (75,55)
L1: (100 SU) (Goblet Squats)


Tuesday

Tuesday

Bench Press (5×5)
-Perform 5 reps each set, building up to a daily max
– If there is not enough benches for class do Floor Press
Tasty (Time)
“Tasty”
3 Rounds For Time

10 Burpees
20 H/R Push-ups
30 Box Jumps (24,20)
40 Walking Lunges

L3: (20,16)
L2: (Step-ups)
L1: (Push-ups off rack)

Cash Out
Gun Show Challenge!

Tuesday

Tuesday

Metcon
Metcon (Time)
“Master’s Rope Climb Run”

RX+
5 Rounds
400 m Run
3/2 legless rope climbs
(you can use legs on way down)

Rx
5 Rounds
400 m Run
2 Rope climbs

L3
5 Rounds
400 m Run
1 Rope climb

L2
4 Rounds
400m Run
10 Strict Pullups or 10 Ring Rows
No Bands Today

L1:
5 Rounds
200m Run
10 Ring Rows or 10 Seated Pull-ups

*25 min cap

taken from the 2018 Masters Games’ Event
Cash Out
1a) Strict C2B pull-ups 4xmax
1b) Pendlay Rows 4×6-8
2a) Banded Pull Aparts 4×25
2b) Strict T2B 4×10-12

Tuesday

Tuesday

Chin Ups (5-5-5-3-3-3-3)
-perform one set every :90
-add weight with each set
-scale to partner assisted or negatives
-avoid using bands
Metcon
The 800’s (Time)
“The 800’s”
For Time

Buy In: 800m Run
10 Burpee Box Jump Overs (24,20)
10 Toe 2 Bars
Cash Out: 800m Run

L3: (5-8 T2B)
L2: (Step-ups) (Knees to Elbow)
L1: (400m/400m) (Knee Raises) (Burpees)

Cash Out
Strength Work:
4 rounds
50 Ab Mat situps
20 1 Arm Dumbbell Rows kneeling on bench (10 each side)
15 Banded Pull Aparts