WARM UP

8 min AMRAP
200m Run
10 Ring Rows
10 KBS
10 Air Squats

SKILL

Clean and Jerk

CLANG & BANG

0:00 - 10:00
1 mile run
ME Clean and Jerk #135/95
10:00 - 13:00
Rest
13:00 - 20:00
800m run
ME Clean and Jerk #115/80
20:00 - 23:00
Rest
23:00 - 27:00
400m
ME Clean and Jerk #95/65
 

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
10 jump squats
10 v ups
10 db snatches
10 db good mornings

SKILL

Refine handstand PU kip and try deficit 

CLANG & BANG

amrap 18'
200m run
30 lunges
20 HSPU
10 deadlifts (185/135)

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
10 wall balls
10 push ups
15 double unders
100m wall ball run

CLANG & BANG 

amrap 6'
3 front squats (135/95) L2 (185/135)
6 pull ups  
9 burpees
rest 5'
amrap 6'
3 muscle ups
6 burpees
9 front squats
amrap 6'
3 burpees
6 front squats
9 situps  
 

Posted
AuthorBen Magnone

WARM UP

amrap ascending by 2 of
2 goblet squats
2 russian KBS
1 inch worm then
one inch worm after each round

STRENGTH

5 x 4 Back Squat
Working sets @ 80% 1RM

CLANG & BANG

amrap 11'
buy in 400m run
then
12 Push Jerks (115/75) L2 (135/95)
18 Pistols
 

 

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
10 shoulder pass throughs
10 OH Squats
10 hollow rocks
10 back extensions
10 bar kips

MAX EFFORT 

Double unders
3:00 on the clock to hit a max set or max number of reps

CLANG & BANG

2 rounds for time: 
30 box jumps (24/20)
30 kettle bell swings (53/35)
30 push ups
30 knees to elbows
 

Posted
AuthorBen Magnone

WARM UP

Coaches Choice

CLANG & BANG

Amrap 20: (with a partner)
50 double unders
40 goblet squats (53/40)
30 KB swings (53/40)
20 burpee box jumps
100m run (all with a partner)

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Posted
AuthorBen Magnone

WARM UP  

2 rounds of  

15 plate ground to overhead  

25 foot walking lunge  

25 duck walk

100m run

 SKILL

Every :90 for 15 minutes (10 rounds)percentages of 55, 65, 70, 75, 80, 85, 90, 95, 100, 101

1 Cluster (squat clean + push press)

CLANG & BANG

Ascending Ladder by 3's for 10:00
3 Thrusters (95/65)
25 Double Unders
6 Thrusters (95/65)
25 Double Unders
9 Thrusters (95/65)
25 Double Unders

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Posted
AuthorBen Magnone

WARM UP

2 rounds for time
100m run
5 hs kick ups
10 double unders
20 squat jumps

STRENGTH

6 x 3 Back Squat
all working sets @ 80%

CLANG & BANG

amrap 15'
3 wall walks
12 toes to bar
10 hspu
* if toes to bar are not RX scale to V-UPS

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Posted
AuthorBen Magnone

WARM UP

1:00 of each movement
air squats
mountain climbers
hs kick ups
jump lunges
jump ropes

SKILLS

EMOM 9'
Minute 1 – L-Sit with box or bar hang  x 30 seconds
Minute 2 – Handstand Hold x 30-45 seconds
Minute 3 – Unbroken Double-Unders x 20-50 reps

CLANG & BANG

5 Rounds of
AMRAP 3' then Rest 1'
3 box jumps (24/20)
6 dumbbell snatches (50/35)
9 ab mat sit ups

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
200m run
10 goblet squats
10 KB Deadlifts
10 KBS

CLANG & BANG

AMRAP 5:
60 Push Up Buy-In
12 Deadlifts (165/115)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
45 Push Up Buy-In
9 Deadlifts (205/145)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
30 Push Ups Buy-In
6 Deadlifts (245/165)
6 Bar Facing Burpees

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Posted
AuthorBen Magnone

COACH MATT'S BIRTHDAY WOD

WARM UP

2 rounds of
100m run
10 hollow rocks
10 kbs
10 bar kips

SKILL

muscle ups 

CLANG & BANG

"The Big 32"
15 muscle ups
600m run
11 muscle ups
600m run
6 muscle ups
600m run
*Every time you come off the bar run a 200m penalty run. If you are doing pull-ups double the number of reps. And do box dips (not ring dips) after you complete the full set of pull ups. Penalties do not apply to box dips.

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Posted
AuthorBen Magnone

WARM UP

2 rounds for time
100m run
5 burpee box jump overs
10 box jumps
15 air squats

STRENGTH

Every two minutes for 20 minutes:
Clean & Jerk x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

CLANG & BANG

amrap 9'
10 strict hspu
15 KBS (53/35)
20 Jump Squats

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Posted
AuthorBen Magnone

WARM UP

2 rounds of
50m run
10 Shoulder pass throughs
10 OHS
10 KBS

SKILL

Overhead squat review and mobility

CLANG & BANG

5 RFT: (cap 26')
12 OHS (95/65)
20 wall balls (20/14)
200m run
 

 

Posted
AuthorBen Magnone

No 6am! Normal schedule after. 

WARM UP  

400m run 20 air squats 30 mnt climbers 40 double unders  

STRENGTH

6 x 2 back squat @80% of 1RM

CLANG & BANG

Amrap 13' 

20 squat cleans (135/95) 

50 ab mat sit ups  

70 double unders  

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Posted
AuthorBen Magnone

9am class only July 4th. No 6am class July 5th, otherwise normal schedule (7,9,4:30,5:30,6:30)

WARM UP

P1: Run 200m
P2: AMRAP Burpee toe to bar
Switch
P1: Run 200m
P2: AMRAP Burpee squat jump

CLANG & BANG

For Time:
7 Rounds: (each partner complete a full round then switch)
7 Hang Cleans (115/75)
4 burpee over barbell
Then 400m run (together)
*upon returning put away your barbell and bring out box
7 burpee plate box step ups (45/35) (alternate 7 reps each total 14)
4 muscle ups (each) *scale to 30 kbs each
17 burpee toes to bar (alternate 17 reps each)
76 plate lunges (45/25) (split reps as needed)
241 double unders (split reps as needed)

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Posted
AuthorBen Magnone

9am class only July 4th. No 6am class July 5th, otherwise normal schedule (7,9,4:30,5:30,6:30) 

WARM UP

2 rounds of 5 burpees 10 push ups 15 air squats 20 jump ropes

CLANG & BANG

For Time:
60 KB Thrusters (53/35)
400m run
25 pull ups 
800m run
25 pull ups 
400m run
60 kb thrusters (53/35)

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Posted
AuthorBen Magnone

WARM UP

Coaches choice

SKILL 

Every 2 minutes for 10 minutes
3 position squat snatch
(high hang + top of knee + floor)

CLANG & BANG 

3 Rounds of (16 min)
amrap 4'
3 pistols each leg (6 total)
3 squat snatches @ 75% of 1RM
3 wall walks
rest 2' after each amrap
 

Posted
AuthorBen Magnone

WARM UP 

2 rounds of
10 wall balls
10 med ball ground to OH
10 med ball cleans
50m run

SKILL

Find a heavy 10 TnG p. clean

CLANG & BANG 

For Time:
400m run
24 p. cleans 115/75 (L2 155/105)
24 HR toes to bar (hand release)
17 p. cleans
17 HR toes to bar
9 p. cleans
9 HR toes to bar
400m run
*if toes to bar arn't rx scale to v- ups 
 

Posted
AuthorBen Magnone

WARM UP

400m run
10 box step ups
10 box jumps
10 burpee box jump overs

CLANG & BANG

amrap 20'
12 kb lunges (53/35)
10 hspu
12 kb OHS (6L/6R)
20 kb deadlifts (53/35)
*E3MOM 100m run
 

AFTER PARTY

tabata flutter kicks 

 

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Posted
AuthorBen Magnone

WARM UP

2 rounds with a kb
10 goblet squats
25 foot walking lunge with kb
25 foot duck walk with kb
10 kbs

STRENGTH 

Find a new 1 Rep Max front squat

CLANG & BANG

AMRAP 12'
6 burpees
9 pull ups
12 front squats (75/55)
* the goal is to keep moving through the FS at a quick pace
 

 

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Posted
AuthorBen Magnone