Category Archives: Workout of the Day

Warm-up

Rowling
10 Rounds

Metcon (Time)

At 0:00
For Time
21-15-9
Thrusters (95, 65)
KB Swings (70, 53)
Toes 2 Bar

Metcon (Time)

At 20:00
12 Rounds for Time
12 Med Ball Cleans (20, 14)
12 Push-ups

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Warm-up

400m Run
3 Wall Walks
15 Deck Squats
400m Run

Skill

20 Minutes to work on a Goat (skill you need to conquer)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP
200m Run
10 Deck Squat Burpees
10 Shoulder to Overhead (115, 85)

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Warm-up

3 Rounds of
200m Run
5 Strict Pull ups
7 Burpees

Metcon (AMRAP – Reps)

One Time through for Max Reps

2 Min Max Wall Balls 20/14

2 Min Max Pull Ups

2 Min Max Power Cleans 135/95

2 Min Max Burpee Box Jump Overs 24″

2 Min Max Power Cleans 115/75

2 Min Max Burpees Over the Bar

Metcon (Time)

3 Rounds for Time
400m Run
5 Rope Climbs

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Warm-up

400m Run
15 Burpees
400m Run
Mobility

Metcon (AMRAP – Rounds and Reps)

25 Minute Clock

Buy In
1000m Row/ partner holds plank

Then…

AMRAP of

400m Run

100 Wall Balls (20, 14) split as necessary

50 Hang Cleans (135, 95) every time you drop the bar or switch athletes, both athletes must drop and do 10 Burpees before continuing.

*Burpees do not count in your rep score.

CFIncite-7

Warm-up

2 Rounds of
250m Row
3 Wall Walks
20 Lunges
Mobility

Snatch Balance (2x2x2x2x2x2x2)

Metcon (Time)

3 Rounds for Time
400m Run
5 Deadlifts (315, 225)
15 Over Unders (24″, 20″)

CFIncite9-5-18

 

 

Warm-up

800m Run
50 Ground 2 Overhead with med ball
400m Run
Mobiity

Skill

20 Minutes to work on a skill you are struggling with

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP
Thruster/Pull-up Ladder
(95#, 65#)
2 Thrusters
2 Pull-ups
4 Thrusters
4 Pull-ups
6 Thrusters
6 Pull-ups
8 Thrusters
8 Pull-ups
*As high as you can get in 12 Minutes

CFIncite-2

Warm-up

2 Rounds of
200m Run
5 Pull-ups
10 Push-ups
15 Squats
Mobility

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Women’s RX
20″ Box
35# PP
14# WB

CFIncite-3

 

Warm-up

400m Run
10 Burpees
20 Sit-ups
20 Squats
Mobility

Clean Pull (High) (3x3x3x3x3)

Work up to 100% of Max Clean

Metcon (Time)

For Time:
10.9.8.7.6.5.4.3.2.1
PHSPU (Stack 2 45’s each side)
Perform 1 Legless Rope Climb after each set (15ft)

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