Sunday, August 25th 2019

(Mobility/Oly Skill/Oly Strength)

Mobility:
Squat Series

Warm-up:
2X Sampson Complex
25 Stationary lunges
20 Air squats building to jumping squats
15 Hanging Shrugs
10 Burpees
5 Inchworms
3 x 10m Partner Banded Broad Jumps
Burgener Warm-up
Barbell Warm-up #2

Strength:
30 Min EMOTM
Squat Snatch
Mins 1-5: 3 reps
Mins 5-10: 2 Reps
Mins 10-30: 1 Rep
Start light work AHAP

Scaling:
Stay light

Saturday, August 24th 2019

(Long Metcon)

Warm-up:
Locomotion

Workout:
300 Lunges
200 Air Squats
100 Russian Swings (24/16)
50 Push-ups
25 Pull-ups

35 Min Cap

Scaling: Light KB, Elevated Push-ups, Leg Assisted Pull-ups.
Break into several rounds such as 5 rounds of 60,40,20,10,5
GetFit/Phoenix Make a Partner wod and split reps.

Friday, August 23rd 2019

(Mobility/Long Strength/Short)

Movement Prep:
5 Point Shoulder Opener

Warm-up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
1000m Row w/Partner at end of two rounds switch every 250m

Strength:
8 Min E2MOTM
1 Arm KB Rotational Clean & Rotational Press
5-5-5-5 each side

Conditioning:
8 Rounds for time
5 Goblet Squats (24/16)
10 Alternating Lunges w/KB in Front Rack (5 right arm 5 left arm)
15 KB Swings

Scaling:
Light KB

Thursday, August 22nd 2019

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
Squat Series

Warm-up:
3 Rounds of Tabata
Passive Hang/Hanging Shrugs/Kip Swings
Russian KB Swings/Overhead Swings /One-arm
Mountain Climbers/Squat Thrusts/Burpees
Single Unders/Single Leg/Double Unders
Lunges/Reverse Lunge/Jumping Lunge

Strength:
Back Squats
5-5-5-5-5

Conditioning:
20 Min AMRAP
3 Front Squats (135/95)
4 Back Squats (135/95)
5 DB Bent-Over-Row (2X35/2X25)
6 DB Box Step-ups (20"/16" 2X35/2X25)
7 Burpees
8 Handstand Shoulder Taps

Scaling: Light weights, Handstand Shoulder Taps on the Box or from Plank


Wednesday, August 21st 2019

(Mobility/Fun/Gymnastics Skill/Short

Movement Prep:
Shoulder 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:
3 Min Dodge Ball

Skill: 10 Min
8 Min E2MOTM
10 Side Ring Row Rotation and Punch (5 on each side)
10 Static Crab Sliders
10 Sliding Pikes

Workout:
9-6-3
Hero Makers (2X50/2X35)
Ring Muscle Ups

Scaling:
Light weight, Leg Assisted Ring Row-Transition-Ring Dip

Tuesday, August 20th 2019

(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
Then...
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)

Skill:
Barbell Warm-up #1

Conditioning:
6 Rounds For Time
21 Pull-ups
18 Hang Power Cleans (135/95)
21 Box Jumps (24/20)
12 Push Jerks (135/95)
21 Push-ups
6 Thrusters (135/95)

One Athlete works at a time.
A1 must complete all the reps of the first movement before athlete 2 can start the second movement.

Scaling: Jumping Pull-ups, lighter load, Low Box, Elevated Push-ups

Monday, August 19th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
6 Min E2MOTM
Half Kneeling KB Windmill
8-8-8 (each side)

Warm-up:
Med Ball Warm-up
2 Rounds
10 MB Kayakers (2 Touches=1 rep)
10 MB Wall Sit Front Raises
10 MB Squat Cleans
10 MB Overhead Lunges (each side)
10 MB Wall Balls
10 MB Burpees

Skill:
8 Rounds Tabata Quick Feet

Conditioning:
Part 1
6 Rounds for Time
Min 1: Max Cal Erg (Must use All 3 Ergs twice)
Min 2: Max Alternating DB Snatch (not to exceed # of Cals from Min 1) (50/35)
Min 3: Rest

2 Min Rest
Score Total DB Snatches

Part 2
For Time
150/130 (minus # of DB Snatches scored from Part 1) Wall Balls (30/20 @ 10'/9')

Scaling: Lighter DBs and Balls

Sunday, August 18th 2019

(Mobility/Oly Skill/Oly Strength)

Mobility:
Scap Series

Warm-up:
PVC Warm-up (8 Min)

Skill:
Rope Climb

Strength:
For time with a Partner
Both Partners Complete All Reps
1 Rope Climb
2 DL (315/205)
2 Rope Climbs
4 Squat Clean (225/155)
3 Rope Climbs
6 Power Clean (205/135)
4 Rope Climbs
8 Clean and Jerk (185/125)
5 Rope Climbs
10 Thrusters (135/95)

25 Min Cap

Scaling:
2X Rope Pull to Stand. lighter weights.

Saturday, August 17th 2019

(Long Metcon)
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

Workout:
30 min AMRAP
10 Wall Balls (20/14 @10')
15 Tuck-ups
20 Alternating DB Snatches (35/25)

Scaling: Light and Low with Wall Balls. Light DB, Keep feet on ground for tuck ups and reach for the heels lifting scaps off the ground.

Friday, August 16th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Banded YWTLs

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

Strength:
14 Min E2MOTM
Push Jerk
5-5-3-3-1-1-1

Conditioning:
9 min AMRAP
3 Bar Muscle Ups
6 Push Presses (135/95)
12 Box Jumps (24"/20")

Scaling:
Jumping Bar MU's, Light Weight.

Thursdau. August 15th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min High Hamstring Roll
2 Min Bow and Arrow

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 PVC Good Mornings

Strength:
Romanian Deadlift
5-5-5-5-5

Conditioning:
15 Min AMRAP
9 Burpee-over-Bar
12 Deadlift (225/165)
15 Chest-to-Bar Pull-ups

Scaling: Jumping C2B, lighter DL,

Wednesday, August 14th 2019

(Mobility/Short Strength/Medium Metcon)

Mobility:
Wrist Series

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:
12 Min E2MOTM
Ring Rows
2-4-6-8-10-12
Ring Push-ups
12-10-8-6-4-2

Conditioning:
6 Min AMRAP
10 Toes To Bar
25 Double Unders

2 Min Rest

6 Rounds For Time
10 Power Snatches (75/55)
25 Double Unders

Scaling:2x singles, lighter weights

Tuesday, August 13th 2019

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
3 Rounds of Tabata...
Stride Stance Good Morning (R)
One legged Deadlift (R)
Stride Stance Good Morning (L)
One legged Deadlift (L)

Warm-up:
2 Rounds
250 m Row
8 Pass-throughs
8 Russian Lunge w/ PVC Overhead
8 Burpees
8 See Saw to Vertical Jump
8 Push-ups

Fun:
Cone Game

Strength:
5 Rounds E1.5MOTM
Dragon Flags

Workout:
3 Rounds for time
200m Run
10 Hang Squat Cleans (135/95)
15 Handstand Push-ups

Scaling:
Light HSC, Box HSPU or DB press

Monday, August 12th 2019

(Short Strength/Partner Metcon)

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)

Strength:
10 Min E2MOTM
Front Squat with 3 Sec Hold
3-3-3-3-3

Conditioning:
18 Min Partner Relay AMCAP
(As Many Calories As Possible)
Athlete 1: Row for Calories
Athlete 2: 1 Round of...
10 Box Jumps (24"/20")
8 KB Goblet Squat (24/16)
6 Push Ups
4 Pull Ups
2 Burpees

Score Total Reps plus Cals (30 reps per round)

Scaling: light DBs

Sunday, August 11th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
Theraband Warm-up 1

Warm-up: 1
KB Partner Relay
KB Windmills (Each Side) / KB Lunge Pass Through
KB Teapots (Each Side) / 2X KB Bottoms-up Carry
Goblet Squats / KB Bottoms-up Carry
Russian Swings / KB Single Arm Over Head Lunge
American Swings / Burpee-Frog Hop-Frog Hop

Strength:
12 Min E2MOTM
Shoulder Press
7-5-3-1-1-1

Conditioning:
5 Rounds
10 DB Devil Press (2x35/2x25)
10 DB Box Step-ups (20'/16" 2x35/2x25)

Scaling:
Light DBs,



Saturday, August 10th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min Banded Ankle
2 Min T-Spine

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:
8 Min
Turkish Get-ups

Workout:
"Nancy"
5 Rounds
400m Run
15 Overhead Squats (95/65)

Scaling: 200m Run or Row, Light OHS

Friday, August 9th 2019

(Mobility/Oly Skill/Oly Strength)

Mobility:
2 Min Childs Pose with Rotation
2 Min High Hamstring Roll

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

Skill:
Barbell warm-up #1 and #2

Strength:
"Isabel"
30 Snatches (135/95)

5 Min Rest

"Grace"
30 Clean & Jerks (135/95)

Scaling: Light Load

Thursday, August 8th 2019

(Short Strength/Partner Metcon)

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

Strength:
Front Squat
3-3-3-3-3

Conditioning:
Partner "Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Scaling: Leg Assisted Pull-ups, Elevated Push-ups

Wednesday, August 7th 2019

(Long Metcon)

Warm-up:
"Bumper Medley"
10 Reps or Round Trips each...
Torso Twists
Halos
Power Cleans
Front Squats
Push Presses
Good Mornings
Russian Lunges
Push-ups
FWD/BWD Jumps
Lateral Jumps

Workout:
"Kelly"
5 Rounds
400m Run
30 Box Jumps (24"/20")
30 Wall Balls (20/14 @ 9'/10')

Scaling: Light and Low

Tuesday, August 6th 2019

(Mobility/Short Strength/Medium Metcon)

Mobility:
2 Min Bow & Arrow
2 Min T-Spine

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)

Strength:
8 Rounds Tabata
Larry Push-ups

Conditioning:
"Jackie"
1000m Row
50 Thrusters (45/35)
30 Pull-ups

Scaling: Light Load, Jumping Pull-ups