Tuesday, November 13th 2018

(Mobility/Oly Skill/Oly Strength)

Movement Prep:
2 Min Lax Tricep Smash
2 Min PVC Rack Stretch
2 Min Lat Roll

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 EMOTM
3 High Hang Muscle Clean
Light

2 Minute Rest

10 Min EMOTM
2 Low Hang Power Clean
Moderate

2 Minute Rest

10 Min EMOTM
1 Squat Clean
AHAP

Scaling: Light w/5 Reps for all sets


Monday, November 12th 2018

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min Bow & Arrow Stretch
2 Min Pole Squat

Warm-up:
Med Ball Partner Relay...
Squat to MB / Boot Scrapers
MB Push Press / Walking Lunges
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Skill: 25 Min
14 Min EMOTM - Work Your Weakness
Odd Minute: Choose a Gymnastics movement
Even Minute: Choose a Barbell movement
Work with your trainer to establish a rep scheme

Conditioning:
"Heavy Fran"
21-15-9
Thrusters (135/95)
Chest-to-Bar Pull-ups

Scaling: Lighter Load, Jumping Chest-to-Bar


Sunday, November 11th 2018

Veteran's Day WOD

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 Hanging Shrugs

Then, 2 times:
20 Wall Balls
10 Sit-ups
10 Squats

Fun:
3 Rounds of "Rowling"

Workout:
"Charles"
800m Run
50 Goblet Squats (24/16)
800m Run
50 Russian KB Swings (24/16)
800m Run
50 KB Snatches (24/16)

Scaling:
400m Run or Row and Light KB

Saturday, November 10th 2018

(Short Strength/Partner Metcon)

Warm-up:
Locomotion

Strength:
8 Rounds Tabata
Larry Push-ups

Conditioning:
For Time
1 Person Works 1 Person Holds Plank
Share Reps Evenly
100 Goblet Squats (24/16)
100 One Arm Overhead Reverse Lunge (24/16)
100 Box Jumps (24/20)
100 KB Swings (24/16)

Scaling: Lighter KB.

Friday, November 9th 2018

(Long Metcon)

Warm-up:
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Squats
Lunges*
Mountain Climbers*
Push-ups
Sit-ups
Dancing Crab*
*=10 reps each side

Workout:
"The Seven"
7 Rounds
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 KB Swings (32/24)
7 Pull Ups

40 Min Time Cap

Scaling: Lighter Loads, Hanging Knee Raises, Jumping Pull-ups, Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown.
5 Rounds

Thursday, November 8th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 Rounds Tabata
Arm Bars Right
Arm Bars Left
Scap Push-ups
Passive Hang

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.

Strength:
14 Min E2MOTM
Front Squats
5-5-3-3-1-1-1

Conditioning:
21-15-9
Overhead Squat (115/85)
Ring Dips

Scaling: Light Squats, Leg Assisted Dips

Wednesday, November 7th 2018

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
2 Min Lax Tricep Smash
2 Min PVC Rack Stretch

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

Strength: 10 Min
Z-Press
10-10-10

Conditioning: 25 Min

Barbell Warm-up #1

5 Rounds For Time
3 Hang Clean(135/95)
6 Push Jerk
9 Touch and Go Squat Cleans

3 Burpees between rounds and if bar is dropped before all 18 reps are completed.

Scaling: Light Load

Tuesday, November 6th 2018

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Theraband Warm-up

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Fun:
Burpee Races
Teams of 2 or 3 Shoulder to shoulder on floor first athlete does burpee jumps over temmates etc... length of gym

Gymnastics Skill:
6 Min E2MOTM
Muscle-up Transition and Hover
2(Slow)-2(fast)x3

Workout:
10 Min AMRAP
5 Ring Muscle Ups
25 Wall Balls 20/14 @ 10')
50 Double Unders

Scaling: Leg assisted Mus, 2x Singles

Monday, November 5th 2018

(Short Strength/Partner Metcon)

Warm-up:
KB Warm Up
5 KB Floor Press each side
5 Arm Bars each side
5 Punch and Crunch each side
5 Half Ups each side
5 Overhead Reverse Lunge each side
20 Russian Swings
20 American Swings

Strength:
8 Min E2MOTM
Russian Bear Complex
5-5-5-5

Conditioning:
Teams of 3 for Total Reps & Cals
6 Min Max Cal Row

2 Min Rest

6 Min AMRAP
10 Box Jumps
10 KB Snatches

2 Min Rest

6 Min Ladder Climb
1-2-3-4-5-6...
Toes-to-Bar
Front Squat

Sunday, November 4th 2018

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Shoulder Series

Warm-up
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s

Skill:
Rowing Pick Drill
Note: https://youtu.be/Unw84TWwySI

Conditioning:
18 Min AMRAP
9 Cal Any Erg
9 DB Snatches (50/35) each side
9 Handstand Push-ups
9 Chest-to-Bar Pull-ups

Scaling:
Light Snatches, Jumping C2B, Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown.

Saturday, November 3rd 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Scap Series

Warm-up:
Partner Med Ball Toss

Strength:
12 Min EMOTM
Odd Minute
Tempo DB Bench or Floor Press
31X1
5-5-5-5-5-5

Even Minute
Negative Pull-ups
3-5 second Lower
3-3-3-3-3-3

Conditioning:
21-15-9
Med Ball Squat Clean (30/20)
Burpee Over Ball
Med Ball Kayaker (Over and Back is 1 Rep)

Scaling: Light Ball

Friday, November 2nd 2018

(Mobility/Oly Skill/Oly Strength)

Movement Prep:
2 Min Banded Ankle
2 Min Lat Roll

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:
5 Min EMOTM
5 Pressing Snatch Balance
Note: With empty Bar or PVC
https://www.youtube.com/watch?v=RxjY4CggkVA

5 Min EMOTM
3 Heaving Snatch Balance
Note: Empty bar can be used or athletes can add weight.
https://www.youtube.com/watch?v=ik98wPv8pDc

Strength:
24 Min EMOTM
0-8 Mins 5 Hang Muscle Snatch
8-16 Mins 3 Hang Power Snatch
16-24 Mins 1 Hang Squat Snatch

Scaling: Stay Light work 5 reps for all movements, Hang Split Snatch

Thursday, November 1st 2018

(Long Metcon)

Warm-up:
8 Min Agility Course

Workout:
"Dirty Dozen"
25 Walking Lunges
20 Pull Ups
50 Box Jumps (20/16)
20 Double Unders
25 Ring Dips
20 KTE
30 KB Swings (32/24)
30 Sit-ups
20 KB Front Squats (32/24)
25 Good Mornings (45/30)
30 Wall Balls (20/14 @ 10')
3 Rope Climbs to 15'

Scaling: Light and Low, Rope Pull to Stand, 2 rounds Half reps

Wednesday, October 31st 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Wrist Series

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

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.

Conditioning:
16 Min AMRAP
8 Strict Pull-ups
4 Front Squat (Bodyweight)

Scaling: Lighter load, leg assisted gymnastics movement

Tuesday, October 30th 2018

(Mobility/Short Strength/Medium Metcon)

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.

Strength:
Deadlift
3-3-3-3-3

Conditioning:
6 Min EMOTM
Burpee Over Bar Ladder
Start @ 8 Reps by 2 EMOTM

2 Min Rest

6 Min AMRAP
6 Hang Clean and Jerk (135/95)
6 DB Snatches (50/35)

2 Min Rest

6 Rounds for Time
3 Thrusters (135/95)
30 Double Unders

Scaling: Start with 6 BOB reps and only increasing by 1 each round. Lighter load for barbell and DB movements, 2X Singles.

Monday, October 29th 2018

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Thera Band Warm up

Warm-up:
3 Rounds:
10 Hanging Shrugs
10 Russian KB swings
10 Push Ups
10 Tuck Ups

Fun:
8 Minute Tic-tac-Toe

Gymnastics Skill:
Jumping Bar Muscle-ups

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

Workout:
7 min AMRAP
10 Snatches (75/55)
3 Bar Muscle Ups

Scaling: Jumping Bar Muscle ups, light Snatch

Sunday, October 28th 2018

(Short Strength/Partner Metcon)

Warm-up:
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s

Strength:
10 Min Running clock
Turkish Get-ups
Start light and build to AHAP

Conditioning:
"Panic Breathing"
For Time (with a Partner)
500-400-300-200-100 meter Row (Each Athlete)
Partner Kettlebell Rack Hold (2x24/16)
5 Burpee penalty for each drop of kettlebells before meters are acheived

Scaling: Lighter KBs,

Saturday, October 27th 2018

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
3 Rounds of Tabata...
Plank Shoulder Taps
Hollow Rocks
Hanging Shrugs

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:
Handstand Push-up Progression
Pistol Progression

Conditioning:
"Mary"
20 Min AMRAP
5 Handstand Pushups
10 Pistols
15 Pull-ups

Scaling: Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown, Reverse Lunges, Jumping Pull-ups

Friday, October 26th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
10 KB Windmills
10 Arm Bars
10 KB Tea Pots

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

Strength:
Hang Power Clean
7-5-3-3-1-1-1

Conditioning:
3 Rounds for Time:
5 Curtis P's (95/65)
10 Burpees
8 min Cap
Curtis P = Hang Squat Clean, Lunge one side, Lunge other side, Shoulder to Overhead.

Scaling: Lighter Load,

Thursday, October 25th 2018

(Mobility/Oly Skill/Oly Strength)

Movement Prep:
2 Min Banded Hip Stretch
2 Min Heel Sit with Overhead Reach

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

Skill:
Barbell Warm-up #1
Barbell Warm-up #2

Strength:
20 Min AMRAP
50 Deadlift (115/85)
40 Power Clean
30 Push Jerk
20 Overhead Squat
10 Squat Snatch

Scaling: Lighter Load