Weight

Benchmark Test: Strict Press

In 12 Minutes: 
Establish 1 Rep Max Strict Press 

Score= Weight

Time

Metcon

5 rounds for time:

10 Thrusters @ 95/65 lbs
15 TTB

TC: 10 minutes
Score: Time

Completion

Optional Accessory Work

ACCESSORY / EXTRA
3 sets
20 band neutral grip bicep curls
20 band pullovers
20 band pull aparts

Comment Only

Gymnastics

Every 2:15 x 5 Sets: 
3 Tempo Strict Pull Ups

Tempo= 3.1.X.1
RX+: Weighted
Modified: Banded Strict 

Reps

Metcon

AMRAP 16: 

4,8,12,16,20, etc Power Cleans @ 155/105 lbs
Run 400m

Score: Total reps on cleans

Completion

Optional Accessory Work

ACCESSORY / EXTRA:
Weighted sit ups
3 x 20 @ 45/25lbs DB

Weight

Benchmark Test: Back Squat

In 15 Minutes: 

Establish 1 rep max Back Squat

Reps

Metcon

EMOM 12: 

Min 1: Max Reps Double Unders
Min 2: Max Reps Alternating DB Snatch (50/35)
Min 3: Max Reps Burpees

Score = Total Reps

Comment Only

Optional Accessory Work

ACCESSORY / EXTRA
3 x 20 Glute Bridge

Completion

Sunday Funday

EMOM 30: 

1: 15/12 Cal Bike
2: 50" Burpee broad jumps
3: 15/12 Cal Row 
4: 10 Dual DB Bench Press
5: 200 meter run 
6: Rest 

Completion

Core Cash Out

:40 on / :20 off for 6 Rounds: 

Odd Rounds: Weighted Active Hang On Rig
Even Rounds: Weighted Plank 

*For hang: hold DB between feet while maintaining an active hang position

Time

West Coast Classic Indi Test 1

5 Rounds For Time: 

800 meter run
10 Clean & Jerks 

Time Cap: 35 Minutes 
RX: 185/125
*See notes for modifications 

No Class Saturday 5/4/24 - Spring Fling Competition

Weight

Strength

Low Hang Squat Clean

Every 2:30 x 6 Sets

1 Clean Pull + 2 Pause Low Hang Squat Cleans

Perform all sets between 70-80% of 1RM Clean. You will hold 2" below the knee for 2 seconds each rep.

Rounds/Reps

Lost Keys

AMRAP 8: 

20-40-60-80-100... Double Unders
10 Front Rack Reverse Lunges

Load: 135/95lb
Score= Rounds & Reps 
*same number of single Unders for scale

Completion

Primer

3 Sets, For Quality:

12/9 Calorie Row
1 Wall Walk
10 Wall Facing Shoulder Taps
6/6 Single Arm Dumbbell Upright Row
10 Hollow Rocks
10 Arch Rocks

Time Cap: 10 minutes

Reps

Walk This Way

EMOM 20:

min 1: Max Wall Walks 
min 2: Max Calorie Row
min 3: Max Alternating Dumbbell Snatch 50/35lb
min 4: Rest

Score = Total Reps (1 Cal = 1 rep)

Weight

Pump Zone Cash Out

Every 2:00 x 3 Sets: 
6 Single Arm DB Rows / side (heavy) 
6 Ring Dips (or Tricep bench dips) 

Score= DB Load

Weight

Strength

Every 3:00 x 5 Sets: 
5 Back Squats @ 70+%
Directly into: 3 High Box Jumps 

Score= Load on squat 
*Building weight is OK, but should not exceed 80%

Time

West Coast Classic Indi Test 2

5 Rounds For Time: 

100 Double Unders 
20 Toes To Bar
10 Front Squats 

Time Cap: 18 minutes 
RX: 155/105 
*See notes for scaling 

Weight

Strength

EMOM 8: 
5 Banded Deadlifts @ 50% of 1RM

*Thicker band
All rounds same weight

Time

Jump In The Fire

For Time:
4 Rounds For Time: 

16 Dual DB Hang Cleans
2 Rope Climbs
16 Dual DB Shoulder to Overhead
32/25 Calorie Echo Bike


Time Cap: 20 minutes 
RX: 50/35

Time

Murph

For Time

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

All with a Weight Vest (20/14 lb)

Completion

Sunday Funday

EMOM 35: 

1: 15/12 Cal Row
2: 100m Dual DB Farmer's Carry (50/35)
3: 100m Dual DB Overhead Carry (50/35)
4: 12/10 Cal Echo Bike
5: 15 V Ups
6: 1/ side DB Turkish Get Up 
7: Rest 

Time

Collin

6 Rounds for time: 

400 meter Sandbag Carry (50/40 lb)
12 Push Press (115/75 lbs)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High-Pull (95/65 lbs)

Weight

Strength

Every 2:30 x 4 Sets: 
10 Dual DB Bench Press
Directly into: 
1 Min Plank Hold

*Building on DB weight today is allowed, but the goal is to do all 10 unbroken every round. Do not go heavier than you can do unbroken. 

Time

Dynamic Compression

6 Rounds for time:

20/16 cal row
15 lateral burpees over rower
10 toes to bar

--Rest 1 min after Round 3 / Rest 1 min after Round 5--

Score= Time (rest included)
Time Cap: 20 Minutes

Weight

Strength

EMOM 9: 

Power Clean:
Min 1-3: Find a tough single with one sec pause at mid thigh

Min 4-6: Find a tough single with one sec pause at knee

Min 7-9 Find a tough single with one sec pause at 2" off floor

Reps

Light Switch

Every minute for 25 minutes (5 rounds):
Minute 1: Max Ring Rows for 30 seconds
Minute 2: Max Shoulder to Overheads for 30 seconds @ 75/55
Minute 3: Max Box Jump Overs for 30 seconds
Minute 4: Max Sit Ups
Minute 5: Max Power Snatches for 30 seconds @ 75/55 lbs

Score= Total Reps/ Round (5 Rounds= 5 Scores)

Staff Notes

Light Switch:
Start the class in different stations if needed so that everyone can use the rings.

Weight

Strength

Every 2:30 minutes, for 3 sets:

10 Single Arm Dumbbell Overhead Squats

*10/side each set

Time

Shaky Legs

For Time:

Echo Bike 40/32 calories
40 Back Squats @ 95/65 lbs
Echo Bike 30/24 calories
30 Front Squats @ 95/65 lbs
Echo Bike 20/16 calories
20 Overhead Squats @ 95/65 lbs

Time Cap: 16 minutes

Completion

PRIMER

EMOM 9 (3 Rounds):

Level 1:
Min 1: 50 Cross Over Singles
Min 2: 2 Rope Climbs (Legless: RX+)
Min 3: 10 Banded Empty Bar Deadlifts 

Level 2: 
Min 1: 50 Penguin Taps 
Min 2: 3 Rope Pulls 
Min 3: 10 Banded Empty Bar Deadlifts 

Reps

Skillz

3 Min On / 2 Min Off; x 4 Rounds: 

2 rope climbs
50 double unders
10 deadlifts @ 225/155lb 
Max HSPU in remaining time

Score= HSPU per round
*Each round starts at the top & is scored separately 
*During 2 Min rest time: active recovery on machine of choice

MODS: 
2 rope climbs: 6 Strict Pull Ups
Dubs: 100 Singles
HSPU: Pike Push Ups 

Weight

Strength

Every 3 minutes, for 12 minutes (4 sets):
Back Rack Reverse Lunge
Set 1: 9 reps (/side)
Set 2: 7 reps (/side)
Set 3: 5 reps (/side)
Set 4: 3 reps (/side)

Rounds/Reps

From the Window to the Wall

AMRAP 10: 
10 Wall Ball Shots @ 20/14 lbs
4 Shuttle Runs (50 feet= 1 run)

Score= Rounds & Reps

Weight

Strength

EMOM 3: 
5 Strict Press (light load)

- Rest 2 

EMOM 3: 
3 Push Press (moderate load)

- Rest 2

EMOM 3: 
1 Push Jerk (challenging load)

Rounds/Reps

Take Flight

AMRAP 10: 
2,4,6,8,10 etc. Clean and jerks @ 115/80lb 
30-30-30-50-50-50-70 etc double under

Score= Rounds & Reps

Time

Murphy's Bleachers

For time: Partner Workout

800m run together
100 pull ups split as desired
800m run together
200 push ups split as desired
800m run together
300 air squats split as desired
800m run together

Time Cap: 38 Minutes
RX+: Vested