Thursday, October 1 2020 

Strength: 5 Sets of 

Seated Strict Press x 5 reps climbing 

Into..

15 Lateral Raises 

into.. 

15 Front Raises 

Into…

15 Rear Delt Fly’s 

Metcon: For Time 

21-18-15-12-9

DB Deadlifts  50/35 (both heads must touch the ground)

Ring Dips

200m Run after each couplet

Wednesday, September 30 2020

Strength: Back Squat

1. Build to a heavy single

2. 20 reps unbroken @ 60% of your 5RM + 20-40lbs

Metcon: AMRAP 18

21 Cal Bike/Row/Ski

15 Back Squats 135/95 (from the floor)

9 Toes to Bar

6 Push Jerks

Tuesday, September 29 2020 

Strength: Banded Romanian Deadlift 

4Sets of 10 

Metcon: Tabata 20 seconds on, 10 seconds off x 8 rounds of each 

8 Rounds :

20 Sec. Front Squats 95/65

10 Sec. Rest 

8 Rounds :

20 Sec. HSPU 

10 Sec. Rest 

8 Rounds :

20 Sec. American KB Swings 

10 Sec. Rest 

8 Rounds :

20 Sec. Cal Bike 

10 Sec. Rest 

Monday, September 28 2020

Strength: Bench Press

4 Sets of 12 reps

Superset with….

10 DB Rows per side

Metcon: 3RFT

400m Run

10 Hang Power Cleans 135/95

10 Pull-ups

10 Burpees

Friday, September 25 2020

Metcon: AMRAP 20

400m Run 25 DB Push Press 50/35

400m Run

25 Sumo Deadlift High Pulls 95/65

75 Double-unders

Rest 5 minutes

10 minutes to finish….

50-40-30-20-10 Russian Twist with 5lb Plate

10-10-10-10-10

Toes to Bar

10-10-10-10-10

Sit-ups

Thursday, September 24 2020

Strength: 3 Sets (20 mins)

Hip Thrusts x 15 reps

Into…

15 Russian KB Swings (HEAVY)

Into…

20 Heel Elevated Goblet Squats

Metcon: AMRAP 16

Cal Bike x 12/9 Cals

Goblet Squats x 10 70/53

American KB Swings x 12 reps 70/53

Wednesday, September 23 2020
Strength: 4 Sets of…

DB Floor Press x 12 reps (6 per side)

Strict Toes to Bar x 5-10 reps

Tricep Kick Backs x 20 reps

Metcon:EMOM 20

1) 200/150m Row/Ski

2) 50 Double-unders

3) Max Sit-ups

4) Rest

Tuesday, September 22 2020

Strength: Back Squats

• Build to a heavy single

• 20 reps unbroken @ 60% of 5RM +15-30lbs Metcon: 2RFT

8 Front Rack Lunges 185/125

16 Alt. DB Snatches 50/35

24 Pull-ups

32 Cals

Monday, September 21 2020

Strength: Clean Pull+ Clean+ Jerk

7 Sets of 1+1 reps

Metcon: AMRAP 16

200m Run

10 Wall Balls 20/14

10 Deadlifts 225/155

10 Bar Over Burpees

Friday, September 18 2020 

Strength: 4 Sets of…

Bench Press x 12 reps 

Into..

20 Lateral Raises per side 

Into…

30 DB Curls (15 per side) 

Metcon: 3RFT 

21 DB Lunges 50/35

15 DB Hang Power Cleans 

9 DB Push Press

Thursday, September 17 2020 

Core Work: TBA

Metcon: AMRAP 30

Partner 1: 400m Run 

Partrner 2: Max Calories 

• Switch when your partner returns from the run. Score is total cals

Wednesday, September 16 2020

Strength: Banded Deadlift

5 Sets of 5 reps

Superset with…

7-10 Wide Grip Strict Pull-ups or Weighted Pull-ups

Metcon: For Time

150 American KB Swings 53/35

*EMOM 2 Front Squats 135/95

Tuesday, September 15 2020 

Strength: Back Squat (week 3 of 6) 

1. Build to a heavy single (superset with

2. 20 unbroken reps at 60% of 5RM + 10-20lbs 

Metcon: 3RFT

21 Push Press 95/65

65 Double-unders (adv, unbroken or start over) 

Rest 2 minutes after each round. 

*These rounds should be an all out effort each round. Make sure to EARN the rest

Monday, September 14 2020 

Quick reminder to everyone: whatever location (indoor or outdoor) you sign up for, you must go to that location. If we could have everyone inside I would, but we can’t right now. If spots open up during class and you would like to move that is allowed but please check with Coach Will first. 

In addition, we have moved 4 of the outdoor mats to be closer to the gym doors so it’s easier to bring out equipment and for Coach Will to coach both classes at the same time. With that being said, please use the parking spaces we have cleared in the front of the building (where Coach Will parks/front door is). 

Thank you!

Metcon: 5RFT

400m Run 

12 Deadlifts 155/105

9 Hang Power Cleans 

6 Jerks 

3 Burpees 

Rest 1 minute 

L3: 135/95

L2:115/75

L1: 95/65

Saturday, September 12 2020 

SWEAT: 10 minutes to get as far as possible…

10-20-30-40-50

Front Rack Lunge 75/55

Double-unders 

20-40-60-80-100 

Rest 3 minutes

10 minutes to get as far as possible…

150 Russian KB Swings 

EMOM: 5 Burpees 

Rest 3 minutes…

10 minutes to get as far as possible…

1,000m Run 

Then AMRAP remaining time 

5 Pull-ups 

10 Push-ups

15 Heel Elevated Goblet Squats

Friday, September 11 2020

Don’t forget your R.E.D shirts! 

“9/11 Tribute”

Metcon: For Time:
2001 Meter Run
11 Box Jumps 24/20
11 Thrusters 135/95
11 Chest to Bar Pull Ups
11 Power Cleans 
11 Handstand Push Ups
11 Kettlebell Swings 
11 Toes to Bar
11 Deadlifts 
11 Push Jerks 
2001 Meter Run

Thursday, September 10 2020 

Strength: In 15 minutes built to a 3RM Power Snatch

Metcon: 18 minutes to finish…

40 Cal Bike 

30 Toes to Bar 

20 Wall Balls 20/14

10 deadlifts 225/155

5 Muscle-ups or 10 Strict Pull-ups 

10 Deadlifts 225/155

20 Wall Balls 20/14

30 Toes to Bar 

40 Cal Bike 

Wednesday, September 9 2020 

Strength: Back Squat 

Build to a heavy single

Then… drop to 60% + 5-10lbs for 20 unbroken reps

Metcon: AMRAP 3

3 Hang Power Cleans 135/95

6 Push-ups 

9 Air Squats 

Rest 1 minute, repeat for 5 sets 

ADV: climb in weight 

Round 2: 145/100

Round 3: 155/105

Round 4: 165/110 

Round 5: 175/115

L3: 115/75

L2: 95/65

L1: 75/55 

Tuesday, September 8 2020 

Strength: Split or Push Jerk 

In 15 minutes built to a heavy triple

Superset with…

4 Strict Pull-ups or 10 Bent Over Rows 

Metcon: AMRAP 18 

6 Push Jerks 115/75

7 Burpee Pull-ups (outdoor: 7 Burpees + 7 Bent over rows) 

10 Alt. DB Snatches 50/35

200m Run or 15/12 Cal Bike

Monday, September 7 2020 

Happy Labor Day! 

WE WILL BE CLOSED TOMORROW SEPTEMBER 7TH.

Home Workout: AMRAP 35

400m Run 

50 Sit-ups 

40 Reverse Sit-ups 

30 Push-ups 

20 Jump Squats 

10 Jumping Lunges 

Or 

Run a 5K