Warm Up

Today the Back Squat and Strict Press will be done AFTER the Metcon.

30s ea:
Empty Bar Good Morning
Reverse Lunges

Empty Bar Back Squats
Side Open Push-Ups

Empty Bar Elbow Rotations
Side Lunges

Empty Bar Muscle Cleans
Active Samson

Empty Bar Stiff Leg Deadlifts
Bird Dogs

Empty Bar Front Squats
Hollow Rocks

Strength / Skill - 1 x 5 Shoulder Press

5RM Shoulder Press


Weightlifting - 5RM Back Squat

5RM Back Squat


Metcon - Unforgiven

7min AMRAP

12 Hang Power Cleans (135/95)
9 Shoulder to Overhead (135/95)
6 Muscle-Ups

*Adjust weight as necessary to give yourself the best chance to do all S2O unbroken and stay fresh for the Muscle Ups. Don't have muscle ups? Do the your highest end skill pull up. 

OCR MetCon - Tabata Tuesday v3 - OCR MetCon

20 seconds on, 10 seconds off (score is the round with the lowest total rep count of the 3 rounds)
3 Rounds
KB Swings (53/35)
AbMat Situps

Obstacle - Carries 2018 - Obstacle

KB Walk x2
Bucket x2
Atlas Stone x2
Plate Pinch x2
Object Carry (Athlete choice) 200M

OCR Warm Up

400M Run
Frankenstein's D/B
Samson Stretch D/B
200M Run
Broad Jump D/B
20 Reverse Lunges
20 Air Squats
10 PushUps
10 Hand Release PushUps

Oly / Barbell Warm-Up

10 PVC Pass Thrus
1. Down & Finish
2. Elbow High & Outside
3. Muscle Snatch
4. Snatch Lands 2, 4, 6"
5. Drop Snatch
Barbell (5ea):
Good Mornings
Paused Back Squat
Push Jerk
Elbow Rotations
Front Squats w/ Pause
Duck Walk

Oly / Barbell Weightlifting I - Muscle Snatch + Hang Power Snatch + Snatch Balance

Muscle Snatch + Hang Power Snatch + Snatch Balance (1+1+1) for 5 sets @ 65%

Oly / Barbell Weightlifting II - Snatch HS

Snatch HS

Work your way up to a heavy single on the snatch. This isn't a one rep max find.

Oly / Barbell Weightlifting III - 5 x 3 Overhead Squats

5 x 3 Overhead Squats @ 70%

If time permits do the following:
5 Sets Max Broad Jump
5 Sets Max Box Jump
Record scores in notes section of the OHS

Kids Warm-Up

Across The Floor ( 5-7 Minutes)
Down and Back

Toy Soldiers
Broad Jumps

Crab Walk
Skip High

Skip for Distance

Bear Crawl
Sprints From The Floor

Kids Skill - 9/25/2018 - Kids Skill

Working on The Rig Today
Try to make half way though
Focus on using your hips to get to the next ring

Kids Metcon - 9/25/2018 - Kids Metcon

2 Rounds
1 Minute Rest

Plank Hold
Mountain Climbers 



Iron Maidenz Warm Up

2 Rounds
Inchworm Down and Back
10 Bodyweight Good Mornings
10 Squat Jumps
10 PVC Pass Throughs
10 (each way) PVC Around The world
10 Burpees To Plank
Bear Crawl Down And Back

Iron Maidenz Workout - 9/25/2018 - Kettebell Tuesday

4 Rounds For Quality
Equipment (2 Lighter KBs and 1 Heavier KB)

10 OH Contralateral Reverse Lunge Left
10 OH Contralateral Reverse Lunge Right
10 Sumo RDL
10 Russian KB Swings
10 KB Lateral Raises To Upright Rows  
10 Kettlebell WindMill Left
10 Kettlebell Windmill Right
Rest 1-2 Minutes  Between Sets

HS Strength & Conditioning Weightlifting - Combo 2v3- HS Strength & Conditioning Weightlifting

Hang Power Snatch Skill Work then 3x10

Hang Power Clean Skill Work then 3x10

HS Strength & Conditioning Metcon - HS Tabata x3v3 - HS Strength & Conditioning Metcon

3 Tabatas.  Score entered is lowest round.

AbMat Situps
KB Swings (26)
Russian Twists (26)
Box Jumps (24)