"Rusty Chrome"


Context: Practice

Skill Practice Warm Up: After a good warm up, test your kipping ring dip max or your 3 rep weighted ring dip max.

Strength: 1-1-1-1-1-1-1 Snatch TEST (7 sets of 1 rep to max or new max!)

Metabolic Conditioning: “Rusty Chrome”

For time – 5 rounds

8 power snatch (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#)

16 sit-ups

100m run or 20′ short run, 6 round trips

Scaling Guide: 7-12 minutes, about 2 min per round. Scale Up: 105/155# bar

Coaching Tips: The snatches should be pretty ‘heavy’, so plan on only being able to do the first round unbroken. Push the pace on the sit ups and the runs to keep the intensity up, but slow down on the snatches to maintain form. The sit ups can be regular or ‘butterfly’. In the later rounds, be aware of the low back. After all of the sit ups, your abs may have a harder time helping you keep your back flat on the snatches.

Optional ‘Cash Out’ or Hypertrophy: 10 burpees, 30 double unders, 4 rounds. OR 3 sets of 15 banded tricep pushdown in a superset with 15 banded good mornings


"Prepare to FIGHT,"


Context: Competition

Mobility: Shoulder

Metabolic Conditioning: “Fight Gone Bad”

As many reps as possible – 3 rounds

Three rounds of:

1min Wall-ball (Health: 10lb/10ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)

1min Muscle Clean or Sumo Deadlift High Pull (Health: 35#/45#, Athletic: 45#/55#, Performance: 55#/75#)

1min Box Jump, (Health: 8″, Athletic: 12″, Performance: 20″)

1min Push-press (Health: 35#/45#, Athletic: 45#/55#, Performance: 55#/75#)

1min Row (Calories)

1 minute rest in between rounds.

The exercises must be completed in order, but you can start where you want (start on box jumps and end on SDHP for example).

Scaling Guide: 200 – 350 reps, about 80 reps per round. Scale Up: 5 rounds

Coaching Tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box jumps can help people get more reps. Plan on getting lots of reps on the movements that you are good at or that are ‘fast’ (push presses and box jumps). Do work, but don’t push yourself too hard on the slower movements (rowing and wall ball).


"Make Some Noise"


Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on kipping drills focusing on kipping pull ups and bar muscle ups.

Metabolic Conditioning: “Make Some Noise”

Part 1 – 12 minute CAP
On a Running clock complete:
2 Rounds of
4 Deadlift 155#/225#
28 Wallballs 14#/20#
20 Box Jump Overs, 20″/24″(All divisions)
14 Hand Stand Push Ups

Part 2 – 12 minute CAP
At 12 min on the clock
Find a Max Squat Clean

Men: Deadlift 225 lb., and throw 20 lbs ball, to a 10 ft. target.
Women: Deadlift 155 lb, and throw 14 lb ball, to a 9 ft target.

Men: Deadlift 135 lb, and throw 20 lb ball, to a 9 ft target.
Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.
*both men and women perform hand release push ups.

Masters 55+
Men: Deadlift 185 lb, and throw 20 lb ball, to a 9 ft target.
Women: Deadlift 125 lb, and throw 10lb ball, to a 9 ft target.

Masters Scaled 55+/Teen
Men: Deadlift 135 lb, and throw 14 lb ball, to a 9 ft target.
Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.
*both men and women perform hand release push ups.






"Cool Breeze"


Context: Practice

Mobility: Hip

Strength: 5-5-5-3-3-3 back or box squat (increase weight with each set)

Super Set: 5-5-5-3-3-3 strict weighted pull up (or progression)

Metabolic Conditioning: “Cool Breeze”

For time. 3 rounds.

10 deadlifts (Health: 45#/65#,  Athletic: 65#/95#, Performance: 95#/135#)

10 back squats (same)

5 reps 20′ out 20′ back lateral shuffle (no line touch)

Scaling Guide: 5 – 9 minutes, about 2:15 per round. Scale Up: 105/155lb bar

Coaching Tips: Keep the bar close to the shins on the deadlifts and an upright ‘high bar’ for the back squats to save the low back. If you know you can do more than one round unbroken, consider scaling up. The pace on the lateral shuffle should be fast to keep intensity up. Remember that there is no line touch with the hand, but one foot should cross the line for each rep to count.

Optional ‘Cash Out’ or Hypertrophy: 15 push ups, 300m row, 3 rounds, OR 3 sets of 15 db shoulder press in a super set with 15 calf raises


"The Shed"


Context:   Competition

Dynamic Warm Up Option: 3 sets of: 8 ring rows, 8 squat jumps, 8 hanging knee raises or knees to elbow, 8 lunge steps, 1 crab bridge

Mobility: Shoulder

Metabolic Conditioning: “The Shed”

For Time

Rope Climbs (Health: 6 rope lay downs, Athletic: 2 qty, Performance: 3 qty)

600m Row

30 Overhead Squats (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)

600m Run

30’ right arm, 30’ left arm dumbbell overhead walking lunge (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#) or 16 reverse lunge steps (8 per side).

16 Kipping handstand push-ups (Health: decline push-ups with toes on box, Athletic: 1 AbMat/2 AbMat, Performance: 1 AbMat/head to floor)

30 Box Jumps (Health: 8″/12”, Athletic: 12″/20″, Performance: 20″/24”)

60 American Kettlebell Swings (Health: 18#, Athletic: 18#/26#, Performance: 26#/35#)

Scaling Guide: 25-minute cutoff. It would be wise to scale so that you plan on finishing around 18-22 minutes. Scale-up: 5 rope climbs, 1000m row, 26 HSPU (women do 16 head to floor), 50 box jumps, 53lb kettlebell swing. . . same time limit.

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