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1. Warm-up
2 Rounds w/ an Empty Bar:
5 High Hang Squat Snatch + 5 Hang Squat Snatch
Bike 10 Calories
5 Squat Snatches + 5 Perfect Overhead Squats
Bike 10 Calories
2. Strength
Misfit Snatch Complex
Every 2:00 for 8 Minutes
2 Reps @ 75%+ of 1RM
LITE = 6x12 Alt. DB Snatch with 150m row btw sets.
3. Conditioning
RX
3 Rounds
15/10 Calories on AAB
20 KB Snatch 53/35lbs
LITE = Use DBs
4. Extra
"JT"
21-15-9
HSPU
Ring Dip
Push Ups
1. Warm-up
3 Round
Run 200m
5 Burpee Broad Jumps :
30 Handstand Hold or 15-25’ Handstand Walk
2. Strength
Power Clean
4 Rounds
:90 on, 2:30 off Singles @ 80-85%
Drop and Reset
LITE = Use DBs
3. Conditioning
RX
For Time:
60' HS Walk,
400m Run
50' HS Walk,
300m Run
40' HS Walk,
200m Run
30' HS Walk,
100m Run
20' HS Walk
SCALED = 2x the distance for bear crawls.
4. Extra
6 Rounds
10 Thrusters 115/75lbs
1 Legless Rope Climb
Rest :30
CF PARTNER WOD
Warm-up:
9 minute clock:
Partner A: 150m Row
Partner B: 7 air squats + 7 push-ups
Partner Metcon:
As many reps as possible with a partner:
Every 6 minutes for 5 rounds:
Run 400m together
-then in remaining time-
AMRAP of:
5 TTB
10 KB Swings (53/35)
15 Air Squats
*One person completes a full round then you can switch. Only reps in the AMRAP count towards score.
Scaling:
Use a lighter KB and sub hanging knee raises.
Strength
(to be completed AFTER Metcon + optional):
Push Jerk 5x4 @ 80%
OPEN GYM WOD
1. Warm-up
3 rounds
10 Empty Bar Press/Push Press/Push Jerk
5 Kip Swings, 5 Kipping Pull- ups, 5 Kipping Chest to Bar Pull-ups
10 Empty Bar RDLs
2. Strength
Push Jerk 5x4 @ 80%
3. Conditioning
AMRAP 9 Minutes: Climb the Ladder
3 Chest to Bar
3 Deadlift 225/155lbs 6/6, 9/9, etc.
4. Extra
For Time 500/375 Calorie Row
1. Warm-up
20 Banded Good Mornings or Empty Bar
- then -
2:00 Bike
2:00 Ring Support hold (accumulate as much time as possible in 2:00) = hold top of ring dip.
20 Wallballs
2. Strength
Deadlift
2x18
*LAST PIECE OF THE DAY = After Metcon.
3. Conditioning
RX
4 Rounds
20 Wallballs 20/14lbs
8 Ring Dips
Run 400m
Rest 2:00
4. Extra
For Distance 10:00 Bike x 3
Rest 3:00
1. Warm-up
3 rounds
5 Standing Broad Jumps
10 Light DB Walking Lunges
15 Kip Swings
10 Kipping Pull-ups
5 Bar muscle ups or CTB Pull-ups
2. Strength
Power Snatch
4 Rounds
:90 on, 2:30 off
Singles @77.5-82.5%
*Drop and Reset
LITE = Alt. DB Power Snatches
3. Conditioning
RX
3 Rounds
100' DB Walking Lunge 50/35….but complete in (1 OH, 1 in Front Rack, Regionals Standard)
5 Bar Muscle Ups
20 Calorie Row
SCALED = 10 CTB Pull-ups
4. Extra
10 Rounds
3 Deficit (4/2") HSPU
30 Double Unders
Rest/Transition as needed
1. Warm-up
4-way banded glute activation = 15 steps in each direction
30 Empty Bar OHS (LITE= Goblet Squats.)
15 Tall Box Jumps
2. Strength
5RM Back Squat
LITE = 6x6 Heavy Goblet Squats with 300m Biking btw.
3. Conditioning
RX
Every 3 Minutes for 15 Minutes:
10 Toes to Bar
10 Box Jump Overs 24/20"
10 Overhead Squats 95/65lbs
Rest Remainder
(LITE= Goblet Squats.)
4. Extra
For Distance 6:00 Run x 4 Rest 3:00
1. Warm-up
:
With a partner
60 calorie bike
40 Kip Swings
30 Hang Squat clean Thrusters (light)
*Alternate every 10 calories on the bike, every 5 kip swings, and every 5 on the hang clusters. Emphasize maintaining stable shoulders and scaps in the kip swing with strong hollow body mechanics throughout.
LITE = Use DBs
2. Strength
Misfit Clean Complex Every :90 for 9 Minutes
2 Reps @ 75%+ of 1RM You can build throughout sets
LITE = Use DBs
3. Conditioning
RX
For Time:
50/35 Calorie Bike
50 Hang Squat Snatch 95/65lbs
50 Pull Ups
LITE = Use DBs for Alt. Db Snatches & Ring Rows.
4. Extra
5 Rounds
20/16 Calorie Row
12 Jumping Squats w/ empty barbell on back
Rest 3:00
OCF PARTNER WOD
Warm-up
Coaches Choice
MetCon
In teams of two.
5 Rounds For Time:
80 Calories on the bike (Switch every 20)
40 Burpees to target (switch every 10)
20 Strict Pull-ups (switch every 5)
SCALED
-band assisted pull-ups
-use the rower
OPEN GYM WOD
Warm-Up:
10 Strict Press
20 Air Squats
10 Push Press
20 Burpees
10 Push Jerk
20 Squats
*All done with an empty barbell*
Strength
Push Jerk 5x5 @ 70%
Conditioning
AMRAP 20 Minutes
12 Alternating DB Snatch 50/35lbs
40' S-Arm Overhead Walking Lunge 50/35lbs
12 HSPU (Open Standard)
Extra
For Time 400/300 Calorie Row
Warm-up:
12-9-6
Hang Muscle Snatches
Overhead Squats
Push Ups
*Use empty bar or light weight
LITE = Alt. DB Snatches and Goblet with DB
Strength
Power Snatch Singles @70-75%
5 Rounds:
:60 on, 2:00 rest
Drop and Reset
LITE = DB Alt. snatches
Conditioning:
AMRAP 15 Minutes
20 Wallballs 20/14lbs
10 Ring Dips
20 Box Jumps 24/20"
LITE = Push-ups for Ring Dips
Extra
EMOM for 12 Minutes:
Choose a set number of Strict HSPU and complete that on the minute.
Warm-up:
6 rounds with a partner, (alternating movements):
10 Box Jump Overs
10 Wall Balls
5 Strict Pull Ups
Strength
Find new 5RM Back Squat:
LITE = 6x6 heavy Goblet Squats with 150m of rowing between sets.
Conditioning
RX
10-8-6-4-2
Squat Cleans 225/155lbs
15-12-9-6-3
Bar Facing Burpees
Scaled: Squat Cleans at a lighter but challenging weight.
LITE= Use Heavy DBs and regular Burpees.
Warm-up:
Every Minute on the Minute for 8 Minutes:
2 Empty Bar Clean Complexes
(Power clean + push jerk + front squat +hang squat clean + split jerk)
LITE= Use DBs
Strength
EMOM for 10 Minutes:
1 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets
LITE= Use DBs
Conditioning
For Time
20 DB Box Step Overs (55/35s) to (24/20")
20 Overhead Squats 155/105lbs
20 DB Box Step Overs
LITE= Use same DBs for Front Squats
Extra
3 Rounds:
30 Calorie Row
Max Sandbag or D-Ball Lunge Steps (Hug) until failure
Rest 4:00
Warm-up:
4 Rounds
:30 of hopping on/off a plate
10 Push Ups
Rest :30
Mobility:
2x15 Band pull-aparts
2:00 banded overhead stretch per side.
Strength
Push Jerk 5x5 @ 65%
LITE: Use DBs and row 150m in btw sets.
Conditioning
AMRAP 10 Minutes
40 Double Unders
10 Shoulder to OH 95/65lbs
Extra Work:
4 Rounds:
500m Row
20 Heavy Goblet Squats
20 Toes to Bar
Rest 2:00
Warm-up:
5 Rounds:
10/8 Calorie Row or Bike
Rest :60
Strength
Deadlift
3x10 AHAP
*First two sets are warm ups, last set is what counts
Lite = use double KBs. Same Rep Scheme.
Conditioning
RX
4 Rounds:
4 Squat Clean Thrusters 115/75lbs
12 Bar Facing Burpees
25' HS Walk
Scaled = 20 Alternating Shoulder Taps in Handstand position or 30 Sec handstand or plank hold.
Lite = use DBs
Extra Work:
For Distance 5:00 Row x 4
Rest 2:00
