Weight

WEIGHTLIFTING

Tempo Pause Squat

3x5 @70%

2.4.X.1 Tempo

Reps

METCON

Tabata

Machine
Ball slams 30/20 lbs
Machine
Box jumps @ 24/20”

Comment Only

ACCESSORY / EXTRA

Glute Bridge hold
3 x 60 seconds
Rest as needed

Time

INDIVIDUAL WOD

Individual workout
1500/1250 m Row
Into
10 rounds
10 Hang power Snatch 95/65 lbs
10 Overhead squats @ 95/65 lbs
Into
500/400m Row

Time

TEAM WOD

In pairs, You go I go

5000m Row
Partners must swap every time
athletes are done with the
following round
10 Hang Snatch @ 95/65
10 Overhead squat @ 95/65

Comment Only

ACCESSORY / EXTRA

30-20-10
V-ups
Sky touches
1/2 Turkish get up

Weight

WEIGHTLIFTING

Deadlift

1x15 @ @40%
1x12 @ @45%
1x8 @ @53%
3x6 @ @60%

Rest 1:30 - 2:00 Between Sets.

Time

METCON

5 rounds for time

20 HR Push ups
20 Wall Balls @ 20/14 lbs

Comment Only

ACCESSORY / EXTRA

Suitcase Carry
3 x 25/25’ @ HEAVY

Reps

GYMNASTICS

Ring Muscle ups
EMOM 6

2-6 Reps

Rounds/Reps

METCON

Amrap 18 minutes

500m Row /1000m Bike / 300ml ski
60 DU
30 DB snatch 50/35 lbs x 1

Comment Only

ACCESSORY / EXTRA

3 sets
20 Russian twists with med ball
20 Overhead sit ups with Med Ball

Time

METCON

"G.I. Jane"

For Time
100 Burpee pull-ups

Comment Only

POST METCON

3 sets

30 sec Cal machine, Max effort
Rest 30 sec
6 High box jumps + Step downs

Rest 2:00

Comment Only

ACCESSORY / EXTRA

3-5 sets
7 DB Romanian Deadlift @ Heavy
7 Feet elevated Ring rows, pronated
grip

Weight

WEIGHTLIFTING

Shoulder Press

6x2 @ 70%

Rest 1:00 between sets

Time

METCON

For time:

21-15-9
HSPU
Front Squat @ 155/105 lbs

Comment Only

ACCESSORY / EXTRA

1. 3 x 12 Behind the neck band pull
down
2. 3 x 12 Bent over straight arm
band pull down

rest as needed

Weight

WEIGHTLIFTING

Back Squat
1x10 @57%
1x8 @67%
1x6 @71%
1x4 @76%

Rest 1:30-2 minutes b/w sets

Rounds/Reps

METCON

3 x 3 Min amrap, rest 1:30 min
between

10 KBS @ 53/35 lbs
10 Alternating Goblet lunges @
70/53 KB
10 TTB

Weight

Strength

3 sets:

50/50' Suitcase carry, Heavy
10/10 RDL DB switch, Mod-Heavy

Rest 2:00 between sets 
TC: 10 minutes
Score: Weight on Farmer’s carry

Completion

Metcon

EMOM 20:

Min 1- 5 wall walks
Min 2- 15/12 Cal Machine
Min 3- 10 Burpee pull ups
Min 4- 15/12 Cal machine

Score: Completion

Time

Partner Wod

In Pairs, Splitting work as desired:

For Time:

300 Wall Balls @ 20/14 lbs
150 Hang Power Cleans @ 115/75
200 Sit-ups

TC: 30 minutes

Comment Only

Optional Accessory Work

Side lying clam raise
3 x 12
Rest 30 seconds between sides
and sets
Hold 2 sec at peak contraction

Weight

Benchmark Test: Deadlift

In 12 Minutes: 
Establish 1 Rep Max Deadlift 

Score= Weight

Time

Metcon

For Time:

2000m Row
40 Box Jumps w/ step down (24'/20')
30 KB Walking Lunge steps (70/53)

TC: 15 minutes
RX+: Box: 30/24”

Comment Only

Optional Accessory Work

ACCESSORY / EXTRA
Core
3 sets
10/10 Side bends
30 sec/side Star plank

Comment Only

Gymnastics

ROPE CLIMB TECHNIQUE: 

Rope Climb technique
Foot clamp, seated on box
Foot clamp + pull, seated on
box
Foot clamp + pull, standing
----
Practice Rope Climbs
TC: 10 minutes

RX+: 
Work on Legless RC

Time

Metcon

Every 7 minutes x 4 Sets:

30 Push ups
30 American KB Swings @ 53/35 lbs
15/15 Single Arm KB Push press @ 53/35 lbs
30 Goblet Squats @ 53/35 lbs
3 Rope Climbs


Score: Each round for time
4 Rounds= 4 Scores 

Comment Only

Optional Accessory Work

ACCESSORY / EXTRA
Face pulls
3 x 20, light band

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