11152017

A) Strength/Skill

1a) Barbell Rows: Accumulate 60 Reps Rest 90s.
- Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip.
1b) Perform 10 Slow and Controlled Banded Pushdowns between sets.
2) Warm-up Pull-ups for Metcon

B) Metcon

4 Rounds, each for time:
18/15 Calorie Row
15 Box Jumps w. step down (24, 20)
12 Push Press (135, 95)
9 Pull-ups
Rest 60s.
*Score = slowest split

L3: (115, 75)
L2: (20, 15) (95, 65) (Band Assisted)
L1: (20, 15 Step-ups) (65, 35) (Ring Rows)
20:00 Cap

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11132017

A) Strength/Skill

1) Box Front Squat: 2RM. Rest 2:00
- Beginner: Work up to a challenging set of 5.
- Use a 13-15" Box
2) Power Clean + Squat Clean: Work above metcon weight perform sets of 1 power clean + 1 squat. Rest 60s. 

B) Metcon

"Times 3"
AMRAP 5:
3 Squat Cleans (135, 95)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
3 Power Cleans (135, 95)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
3 Power Cleans
3 Squat Cleans
6 Lateral Burpees

L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Regular Burpees)
Beginner Metcon:
10 Goblet Squats in Place of Squat Cleans (53, 35)
10 Deadlifts in Place of Power Cleans (135, 95)

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11092017

A) Strength/Skill

Accessory WOD
EMOM 10:
ODD Minutes: 50 Ft Bottoms-up KB Carry
EVEN Minutes: *Athlete Choice
*Choose one accessory movement for a body-part that needs work. Coaches should give direction. This can relate to body-composition or be skill related 

B) Metcon

AMRAP 4:
Calories Assault Bike

Rest 1:00
AMRAP 4:
Max 100 Meter Farmer Carries (70, 53)

Rest 1:00
AMRAP 4:
Max Turkish Get-ups (athlete choice of weight)

Rest 1:00
AMRAP 4:
8 Max Wallballs (20, 14)
8 Hang Power Cleans (95, 65)

*Alternate Options
- Assault Bike: 100m Shuttle Runs (50 out 50 back) or Ski Erg

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11082017

A) Strength/Skill

1a) Shoulder Width Grip Pull-up Clusters: 4 x 2.2.2. Rest 90s.
- Rest 10s between set of 2.
- Adv: Use added weight
- Int. Bodyweight
- Beg: Partner Assisted.
*All sets should be challenging. Similar to last week, but done with a pronated grip.
1b) DB Neutral Grip Floor Press: 4 x 5. Rest 90s.
*Or Barbell Floor Press

B) Metcon

"Cindy"
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats
Or
"Mary"
AMRAP 20:
5 HSPU
10 Pistols
15 Pull-ups

L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows) (Box Push-ups)

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11072017

A) Gymnastics Skill + Gymnastics Static Hold

EMOM 8:
ODD Minutes: 20-30s Kipping.
Adv: T2B, Butterfly Pull-up
EVEN Minutes: 10-20s L-Sit or L-Hold
Adv: HS Walking 

B) Metcon

Every 5:00 x 4 Sets:
Row 500 Meters
50 Double Unders
25 Russian KBS (70, 53)

L3: (53, 35)
L2: (35, 25) (60s of Double Under Attempts)
L1: (35, 25) (75 Single Unders)
*Alternate Row Scaling: 60s Bike or 60s Ski Erg, or 400m run

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11062017

A) Strength/Skill

1) Clean Grip Deadlift: Work up to 80-85% for a touch n go set of 3. Rest 2:00
*Beginner: 5 x 5, only adding weight if form permits.
2) 1-Arm KB Row: 3 x 8 ea. Rest 60s.
3) Metcon Warm-up: 3 Rounds of 5 Power Clean/10 Walking Lunges BW. Rest 90s. These are done at 90% effort.

B) Metcon

"Short + Sweet"
3 RFT:
10 Power Cleans (135, 95)
20 Double KB Walking OH Lunges (53s, 35s)

L3: (115, 75) (35s, 25s)
L2: (95, 65) (Weighted walking lunges)
L1: (65, 35) (BW Lunges)
Beginner:
Clean Grip Deadlifts in place of Power Cleans (135, 95)
11:00 Cap

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11032017

A) Strength/Skill

1) Front Squats: 8 x 2 @80%, every 60s.
*Beginner: 5 x 5 at a moderate load or Goblet Squat 4 x 8. Rest 90s.
2) Squat Clean Thruster: Work slightly above desired metcon weight. Rest as needed between sets. 

B) Metcon

"Green Light"
For time:
15-12-9
Squat Clean Thrusters (135, 95)
Burpee Box Jumps (24, 20)

Rx+:(155, 105) (30, 24)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
8:00 Cap

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11022017

A) Strength/Skill

"Accessory EMOM"
EMOM 8:
ODD Minutes: *Athlete Choice
EVEN Minutes: *Athlete Choice
*Choose one accessory movement for a body-part that needs work. Coaches should give direction. This can relate to body-composition or be skill related 

B) Metcon

AMRAP 20 w. a partner:
90s Max Calories Assault Bike
*AMRAP of:
30 Mountain Climbers (2 Count)
15 Wallballs (20, 14)
*One athlete rows while their partner completes AMRAP work then both athletes will rotate.
*Alternate Options
20 Calorie AB = 500m row, 400m Run or 60s Ski Erg
*Score = total calories on AB for the entire workout.

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11012017

A) Strength/Skill

1a) Close Grip Chin-up Clusters: 4 x 2.2.2 (10s). Rest 90s.
- Rest 10s between set of 2.
- Adv: Use added weight
- Int. Bodyweight
- Beg: Partner Assisted.
*All sets should be challenging
1b) Single Arm DB Neutral Grip Push Press: 4 x 5 ea. Rest 90s.
- Work up to a challenging weight

B) Metcon

For time:
40-30-20-10
Air Squats
25-20-15-10-5
Barbell Rows (115, 75)
5-4-3-2-1
Wall Climbs

Rx+:(135, 95) (Strict HSPU in place of Wall Climbs)
L3: (65, 35)
L2: (55, 25) (Half Wall Climb)
L1 Metcon:
21-15-9
Air Squats
Russian KBS (53, 35)
Box Push-ups
16:00 Cap

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10312017

A) Strength/Skill

8 Minutes of Metcon Preparation:
3 Power Cleans (adding weight to Metcon weight)
3 Front Squats
3 Bar Facing Burpees
21 Double Unders or Attempts
*Rest as needed between sets.

B) Metcon

"Monster Mash"
With a partner for time:
60 Power Cleans (135, 95)
600 Meter Run
60 Front Squats (135, 95)
600 Meter Run
200 Double Unders
120 Burpees
600 Meter Run
60 T2B
600 Meter Run
60 S20H (135, 95)

L3: (115, 75)
L2: (95, 65) (1x Single Unders) (Knee Lifts)
L1: (75, 55) (1x Single Unders) (Knee Lifts)
*35:00 Time Cap

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10272017

B) Strength/Skill

1) Front Squat: 9 x 2 @75%, every 60s.
2) Warm-up/Set-up pull-ups/thrusters performing work as a superset: 2-3 sets x 3-5 reps. Rest as needed. 

B) Metcon

"Jack & Fran"
3 RFT:
250 Meter Row
15 Thrusters (75, 55)
15 Pull-ups

Rx+:(95, 65) (C2B Pull-ups)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)
- Alt. Scaling Options:
- 250m Row = 200m Run
12:00 Cap

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10262017

A) Strength/Skill

Skill Development
1a) Rope Climb x 8:00
1b) HSPU or Handstand Hold x 8:00
*Rest as needed between sets.
*Adv: Legless (or legs) Rope Climb Volume Accumulate of 5-10 reps/Strict HSPU Volume Accumulate of 20-25 reps

D) Metcon

With a partner and a running clock:
0:00-6:00 AMRAP:
10 Box Jumps w. step down (24, 20)
10 Wallballs (20, 14)

8:00-14:00 AMRAP:
10 Front Rack Reverse Lunges (75, 55) (Total)
10 Power Snatch (75, 55)

16:00-22:00
AMRAP:
10 Box Jumps w. step down (24, 2)
10 Wallballs (20, 14)
*One athlete completes a full round at a time.

L2: (20, 15) (14, 10) (65, 35)
L1: (Alt. Step-ups) (Russian Swings/Goblet Squats in place of Power Snatch/OHS 35, 25)
*Score = total rounds of entire workout

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10252017

A) Strength/Skill
1a) DB Neutral Grip Bench Press: 5 x 5, up to a heavy set. Rest 60s.
1b) Barbell Rows: 5 x 6, up to a heavy set. Pause at top for 1 count. Rest 60s.
*If you do not have access to dummbells perform with a barbell, close grip. If you do not have access to enough benches perform close grip floor press. Same rep scheme.

B) Metcon - "Bulletproof"
For time:
50 Push-ups
40 T2B
30 Alternating Pistols
20 S20H (155, 105)
10 Ring Muscle-ups

L3: (135, 95) (Box Pistols) (25 Ring Dips/10 Ring Pull-ups)
L2: (Knee Lifts) (Walking Weighted Lunges) (115, 75) (30 Ring Rows)
L1 Metcon: For time:
60 Walking Lunges (BW)
50 Abmat Sit-ups
40 Box Push-ups
30 Push Press (95, 65)
20 Ring Rows

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