Thursday, May 24th 2018

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Wrist Series

Warm-up:
20 Canadian Claps
20 Lunge Forward, Lunge Backward
20 Air Squats Building to Squat Jumps
5 Inch Worm Complex
500m Row or Run

Skill: 1
Handstand Push-up Progression

Workout:
200m Run
15 Thrusters (95/65)
15 Handstand Push-ups
400m Run
12 Thrusters
12 Handstand Push-ups
600m Run
9 Thrusters
9 Handstand Pushups
800m Run
6 Thrusters
6 Handstand push-ups

Scaling:
HSPU scaling from Skill, DB Thruster

Wednesday, May 23rd 2018

(Short Strength/Partner Metcon)

Warm-up:
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Hanging Shrugs
10 Russian KB Swings
10 Ring Rows
200m Row

Strength:
10 Min E2MOTM
Front Squats
5-5-5-5-5+

Conditioning:
With a Partner For Time
10 Rounds
1 Rope Climb
5 Unbroken Hang Power Clean at Body Weight

25 Min Cap

Scaling: 75% 1 RM HPC, 2x Rope Pull-to-Stand
 

Tuesday, May 22nd 2018

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Squat Series

Warm-up:
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Fun:
8 Min
Hungry, Hungry Hippos

Strength:
10 Min EMOTM
6 Archer Push-ups (3 each side)
6 False Grip Ring Row

Workout:
6 Rounds For Time
10 Wall Balls (30/20 @ 10')
2 Bar Muscle-ups

10 Min Cap

Scaling:
Jumping Bar Muscle-ups, Light ball

Monday, May 21st 2018

(Mobility/Short Strength/Medium Metcon)

Mobility:
2 Min Banded Ankle
2 Min Bow and Arrow

Warm-up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Strength:
10 Min E2MOTM
DB Row
5 * 5 * 5 * 5 * 5 *(each side)
*30 Sec Landmine Bus Drivers

Conditioning:
12 Min AMRAP
7 Toes-to-Bar
7 Push Press (115/85)
7 Pistols (each side)

Scaling:
Horizontal Toes-to-bar, DB push press, Reverse Lunge

Sunday, May 20th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Hamstring Roll
2 Min Banded Hip

Warm Up:
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

Strength:
10 Min E2MOTM
KB Single Leg Deadlift
10-10-10-10-10 (each Leg)

Conditioning:
8 Minute Tabata
Alternate between
Deadlifts (275/185)
Burpees Over Bar

Scaling:
lighter Deadlift

Saturday, May 19th 2018

(Long Metcon)

Warm-up:
7 Min Agility Course

Fun:
Teams of 6 (or less)
6 Min Bike, Ski, Row Relay
30 Sec. On / 30 Sec. Off
Record Total Meters

Workout:
"Dirty Thirty"
30 Burpees
30 Pull-ups
30 Box jumps (24"/20")
30 Medball Squat Cleans (20/14)
30 Push-ups
30 Jumping Lunges
30 KB Swings (24/16)
30 Sit-ups
30 KB Push Press (24/16)
30 Double Unders

Scaling:
2 rounds with 15 reps each, 2x single unders

Friday, May 18th 2018

(Mobility/Oly Skill/Oly Strength)

Mobility:
2 Min Lax Ball Forearm and Tricep Smash
2 Min Banded Lat Stretch
2 Min PVC Rack Stretch

Warm-up:
With a Partner...
400 m Row/Inchworm Complex
30 Partner Med-ball Sit-ups
20 Partner Med-Ball Squat Toss
10 Partner High-five Burpees
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Skill:
10 Min
Split Jerk Foot Work

Strength:
5 Rounds E3MOTM
2 Power Clean
4 Front squat
6 Split Jerk
Increase weight each round.
RX weights mens 95-115-135-155-185 Womens 65-85-95-105-125

Scaling: Lighter Weight
 

Thursday, May 17th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Banded Ankles
2 Min Butcher Block Stretch

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Strength:
14 Min E2MOTM
Overhead Squat
7-5-3-3-1-1-1

Conditioning:
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Scaling:
Jumping Pull-up, DB Thruster

Wednesday, May 16th 2018

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
3 Rounds Tabata
Russian Swings
Hanging Shrug
Good Mornings
Kip Swing

Warm-up:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 OHS w/3 Sec Pause
Practice Jump Rope Remainder of 2 Min.

Skill:
Sumo Deadlift High Pull

Workout:
12 Min AMRAP
400m Run
10 Knees-to-Elbows
15 Sumo Deadlift High Pull (95/65)

Scaling:
Hanging Knee Raises, KB SDLHP
 

Tuesday, May 15th 2018

(Short Strength/Partner Metcon)

Warm-up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Strength:
12 Min E3MOTM
Kneeling Bottoms Up KB Press
10 - 10 - 10 - 10 (each side)

Conditioning:
For Time with a Partner
10 Rounds Relay (10 rounds/athlete)
12 KB Swings 32/24
40m Shuttle Sprint


Scaling:
Russian Swings or lighter weight


 

Monday, May 14th 2018

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Theraband warm-up

Warm-up:
2 Rounds of
1 Minute Jump Rope
10 Tuck Ups
15 Wall-balls
20 Walking Lunges
250m Row

Fun:
3 Min
Dodge Ball

Strength:
15 Min EMOTM
Min 1: 3 Weighted Pull-ups
Min 2: 4 Weighted Push-ups
Min 3: 5 Weighted Pistols (Each Leg)

Oly Warm-up:
Burgener Warm-up
Barbell Warm-up #2

Workout:
7 Min AMRAP
3 Power Snatch (115/85)
3 Handstand Push-ups
6 Power Snatch (115/85)
6 Handstand Push-ups
9 Power Snatch (115/85)
9 Handstand Push-ups...

Continue adding 3 reps each round until 7 minutes are up

Scaling:
Light Snatches, Box or Pike HSPUs

Sunday, May 13th 2018

"(Mobility/Short Strength/Medium Metcon)

Mobility: 
Squat Series

Warm-up: 
2 Sampson Complex
25 Stationary Lunges
20 Air squats to Jumping Squats
15 Hanging Shrugs
10 Burpees
5 Inchworms 

Strength: 
12 Min E2MOTM
Back Squat
3-3-3-3-3+

Conditioning: 
3 Rounds for Time
100 Double Unders
50 Wall Balls (20/14 @ 10"")
25 Sit-ups

Scaling:
2x Singles, light and low Wall Balls"

Saturday, May 12th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Scap Series

Warm Up:
8 Min AMRAP
Across gym and back...
Lunge-Lunge-Inchworm-Push-up-Inchworm
Squat Jumps (fingertips touch ground)
Backwards Bear Crawl
Burpee Broad Jumps

Strength:
2 Rounds
Partner Med-Ball Toss Triplet
10 Sit-up Toss
10 Stagger Stance Twist Toss (each side)
10 One Legged Overhead Toss (each side)

Conditioning:
Partner for Time and Calories
"Rowing with Angie"
5 Rounds each of...
Athlete 1: Row for Calories
Athlete 2: 10 Pull-ups, 10 Push-ups, 10 Sit-ups, 10 Air Squats

Scaling: team of three one athlete rest

 

Friday, May 11th 2018

(Long Metcon)

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Workout:
For Time
"Leg Blaster"
10 Rounds
10 Air Squats
10 Lunges
10 Squat Jumps
10 Jumping Lunges

Rest 30 Seconds after each Round

Scaling:
Complete 7 Rounds with 1:00 Rest

After Party: Quad Roll

Thursday, May 10th 2018

(Mobility/Oly Skill/Oly Strength)

Mobility:
2 Min PVC Rack Stretch
2 Min Bow and Arrow Stretch

Warm-up: 1
PVC Warm-up

Skill:
3 Rounds E2MOTM
Banded Jerks
3 Push Press
3 Push Jerks
3 Split Jerks

Strength:
30 Min EMOTM
Clean & Jerk
0-10 Min 5 Reps (light)
10-20 Min 3 (Medium)
20-30 Min 1 (AHAP)

Scaling: Stay light work 5 Reps throughout
 

Wednesday, May 9th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Wrist Series

Warm-up:
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run/Row/Ski/2X Bike
Then...
Burgener Warm-up
Barbell Warm-up #2

Strength:
5 Rounds EMOTM
Min 1: 5 Ring Rows
Min 2: 5 Strict Handstand Push-ups
Min 3: 5 Ring Push-ups

Conditioning:
CF Open 16.3
7 Min AMRAP
10 Snatches (75/55)
4 Bar Muscle-ups

Scaling: Light Bar, Jumping Bar Muscle-ups
 

Tuesday, May 8th 2018

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min T-Spine Roll
2 Min Banded Ankle
2 Min PVC Rack Stretch

Warm-up:
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Sit-ups
10 Push-ups
10 Ring Rows

Skill:
Knees to Rope
Accumulate 20 Reps on each side
Alternate sides (of Rope) every 2 reps
Rest as needed.

Workout:
3 Rounds for time
24 Cal Row
12 Power Cleans (135/95)
6 Front Squats (135/95)
3 Rope Climbs

Scaling:
Lighter Bar 2x Rope Pull to stand

Monday, May 7th 2018

(Short Strength/Partner Metcon)

Movement Prep:
2 Min High Hamstring Roll
2 Min Couch Stretch

Warm-up:
Partner Med-ball Toss

Strength:
14 Min E2MOTM
Push Press
7-5-3-3-1-1-1

Conditioning:
Teams of 2, 3 or 4 w/2 Athletes working at a time
3 Rounds of 4 Min AMRAP
2 Min Rest Between Rounds

Athlete 1: Deadlift
Athlete 2: Rest
Athlete 3: 15m Box Push
Athlete 4: Rest
Rotate each 15m Box Push


Rx - Start 135/95 Deadlift & 6 x 45lb/25lb+5lb on Box

Round 1 is Light Deadlift & Heavy Box
Round 2 is Medium Deadlift & Medium Box
Round 3 is Heavy Deadlift & Light Box
Weight transfers from box to bar during rest
Score Total Deadlifts and Total Box Pushes

Scaling: Use less weight on starting bar and on box

Note: Teams of 2 only have rest betwen rounds or as needed. Teams of 3 A1: DL, A2: Box push, A3: Rest. Give athletes planty of time of time to strategize a plan for weights.

 

Sunday, May 6th 2018

(Mobility/Fun/Gymnastics Skill/Short )

Movement Prep:
Banded YWTL's

Warm-up:
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Hanging Shrugs/Kip Swings
10 Sit-ups/Burpees

Fun:
Hoover Ball

Skill:
KB Snatch

Workout:
For Time
10-8-6-4-2
Atlas Stones Ground to Shoulder (115/75)
KB Snatch (each Arm) (24/26)
Burpees

Scaling: Light stone and KB. DB snatch
 

Saturday, May 5th 2018

(Mobility/Short Strength/Medium Metcon)

Mobility:
3 Rounds
:10 Plank Hold Right Leg lift
:10 Plank Hold Left Leg Lift
:10 Plank Hold Left Arm Lift
:10 Plank Hold Left Arm Lift
:10 Plank Hold Right Arm, Left Leg Lift
:10 Plank Hold Left Arm, Right Leg Lift
:60 Rest

Warm-up:
8 Min
Agility Course

Strength:
10 Min EMOTM
Even Minute
20 Alternating Single Leg V-ups

Odd Minute
Work for 30 seconds Max Handstand Walk or Handstand walk around the box. Getfit = 30 secs alternating shoulder taps


Conditioning:
Fight Gone Gymnasty
3 Rounds of 1 Minute each
Pull-ups
Parallete Pass Through
Push-up
Toes-to-Bar
Burpees
1 Min rest

Scaling:
Ring Rows, Box Pass Through, Hanging Knee Raises