Friday, May 24th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Weighted Ankle Dorsiflexion
2 Min Quad 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:
12 Min EMOTM
5-5-3-3-1-1
Odd - Weighted Pull-ups
Even - Weighted Push-ups

Conditioning:
20-14-8
Pistols
1 Legged Burpees
DB Snatches (50/35)

Scaling: Reverse Lunges, Regular Burpees, Light Snatch

Thursday, May 23rd 2019

(Mobility/Oly Skill/Oly Strength)

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

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

Skill:
Burgener Warm-up
Barbell Complex #2

Strength:
30 Min EMOTM
First 10 Mins:
1 Hang Squat Snatch
1 Squat Snatch
1 Overhead Squat
2nd 10 Mins:
1 Squat Snatch
1 Overhead Squat
3rd 10 Mins:
1 Squat Snatch

Scaling: Stay light work technique

Wednesday, May 22nd 2019

(Long Metcon)

Warm-up:
Locomotion

Workout:
With A Partner for Time and Cals
8 Rounds of...
A1:
8 Push-ups to KB (Hands on Handles or Bells)
8 Alternating Bent Over Rows (2X 24/16)
8 Squat Cleans (2X 24/16)
8 Alternating Push Press (2X 24/16)
A2: Partner Rows for Cals

Switch after each round
40 Min Cap

Scaling: Lighter KBs

Tuesday, May 21st 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 rounds of Tabata
Hollow body hold
Reverse Plank
Passive hang
Russian KB swings
Bear Crawl Touches

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

Strength:
Shoulder Press
7-5-3-3-1-1-1

Conditioning:
3 Rounds
20 Power Snatch (75/55)
30 Double Unders
400m Run

Scaling: Light Snatch, 2X Singles

Monday, May 20th 2019

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
Squat Series

Warm-up:
7 Min Agility Course

Strength:
Back Squat
5-5-5-5-5

Conditioning:
6 Rounds
3 Min work 1 Min Rest
25 Wall Ball (20/14@10')
Max Burpee Box Jumps (24/20)
Score Total Burpee Box Jumps

Scaling: Light and Low

Sunday, May 19th 2019

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
5 Point Shoulder Opener
1 min on each side on each stretch

Warm-up:
3 Rounds Tabata
Hollow Hold
Russian Swing
Leg Lift Circles
Jump Rope
Goblet Squats

Fun:
2000 Meter Relay Row
Teams of 3 or 4
Switch every 100m

Workout: 25 Min
1*-2*-3*-4*-5*-6*-7*-8*-9*-10*
Clean and Jerks (135/95)
*=1 Round of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

Scaling: Light C&J, Elevated Push-ups, leg assisted Pull-ups

Friday, May 17th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
“Super Inch Worm”

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

Skill:
Cycling the Push Press

Conditioning:
"Jack"
20 Min AMRAP
10 Push Press (115/75)
10 KB Swing (24/16)
10 Box Jump (24"/20")

Scaling: Light and Low

Thursday, May 16th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Banded Hip
2 Min Quad Roll

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:
Deadlift
5-5-5-5

Conditioning:
For Time
400m Run
50 Wall Balls (20/14 @10")
40 Deadlifts (115/85)
30 Burpees
20 Chest-to-Bar
400m Run

Scaling: light and low, jumping Chest-to-Bar

Wednesday, May 15th 2019

(Mobility/Oly Skill/Oly Strength)

Mobility:
2 Min Banded Hips
1 Min Supine Wall Squat
1 Min T-Spine w/Roller or Lax Ball

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

Barbell Warm-up #1

Strength:
30 Min E2MOTM
7-7-7 High Hang Squat Cleans (Light)
5-5-5 Low Hang Squat Cleans (Medium)
3-3-3 Clean Pulls (Heavy)
1-1-1-1-1 Squat Cleans (AHAP)

Scaling: Stay light and keep reps at 5

Tuesday, May 14th 2019

(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: 10 Min
Quad Roll

Monday, May 13th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2X Sampson Stretch Complex

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

Strength:
18 Min. Every 90 Seconds
3-3-3-3 Push Press
2-2-2-2 Push Jerk
1-1-1-1 Split Jerk

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


Scaling: Row, lighter weight, Overhead Lunge

Sunday, May 12th 2019

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
Banded Walking Series

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

Strength:
10 Min E2MOTM
Partner Strict Toes-to-Bar
5 Reps each Partner

Conditioning:
Partner WOD For Time:
1 Rope Climb
240/180 Cal Row/Ski/Bike
20 Min Cap

Scaling: 2X Rope Pull-to-stand, 150 Cals



Saturday, May 11th 2019

(Mobility/Fun/Gymnastics Skill/Short 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

Fun/Gymnastics Skill:
Box Pass Through Drill
6 Min EMOTM :30 on :30 off
Box Pass Through Drill

Workout:
25 Min
Fight Gone Agile
3 Rounds of 1 Min of each...
Lateral Skier Box Jumps (16"/20")
Burpees
Double Unders
Low Box Drill
Kayakers (45/25)

1 Min Rest between rounds

Scaling: Light and Low

Friday, May 10th 2019

(Short Strength/Partner Metcon)

Warm-up:
Partner Med Ball Toss

Conditioning:
For Time with a Partner
1000m Row (Switch every 250m)
90 Partner MB Sit-ups (20/14) (45 Each)
80 DB Snatches (50/35)
70 Wall Balls (20/14 @10')
60 Power Cleans (95/65)
50 Double Unders (each)
40 Thrusters (95/65)
30 Synchro Burpees
20 Push Press (95/65)
10 Muscle-Ups
Split Reps evenly one person works at a time except for Burpees

40 Min Cap

Scaling: Light and Low, 2X Singles, Rows and Dips for MUs

Thursday, May 9th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min Couch Stretch
2 Min Butcher Block Stretch

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

Skill:
10 Min
Rope Climbs

Conditioning:
15 Min AMRAP
1 Rope Climb
3 Curtis Ps (115/85)
5 Handstand Push-ups

Curtis P = Squat Clean, Lunge, Lunge, Shoulder-to-Overhead

Scaling: Rope Pull-to-Stand, Light Bar,


Wednesday, May 8th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Scap Series

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

Strength:
10 Min E2MOTM
Front Squat
3-3-3-3-3

Conditioning:
3 Rounds For Time:
21/18 Cal Row
15 Front Squats (95/65)
9 Chest-to-Bar Pull-ups

Scaling: Light Squats, Jumping Pull-ups

Tuesday, May 7th 2019

(Mobility/Oly Skill/Oly Strength)

Movement Prep:
Super Squat Series

Warm-up:
2 Rounds of...
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
250m Run/Row/Ski/2X Bike
Then...
Burgener Warm-up
Barbell Warm-up #2

Skill:
Snatch Medley

Strength:
20 Min EMOTM
1 Snatch Medley of...
1 Snatch-Grip Deadlift
1 Hang Power Snatch
1 Squat Snatch
1 Overhead Squat
Increase Weight AHAP

Scaling: Stay Light, Split Snatch and Overhead Lunge

Monday, May 6th 2019

(Long WOD)

Warm-up:
2X 1 Min Row w/Partner Doing Burpees
2X 10m Partner Banded Broad Jumps
2X Barbell Warm-up #1

Workout:
Teams of 3 - Rowing With "DT"
For 30 minutes (5 Rounds):
Partner 1 Has 2 Min. to Accomplish...
12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerks (155/105)

Partner 2 Has 2 Min. to Row Max Calories
Partner 3 Rests for 2 Min.

Switch Stations Every 2 Min.
Score Total Calories

Sunday, May 5th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Lax Ball Tricep Smash
2 Min Quad Roll

Warm Up:
2 Rounds
KB Warm Up #2
20 Russian Swings
10 Goblet Lunge (each side)
10 Goblet Squat
10 KB Romanian Deadlift
10 Goblet Cossack Squat (each side)
20 American Swings

Strength:
12 Min EMOTM
Min 1: Ring Rows
Min 2: Ring Dips
9-9-7-7-5-5

Conditioning:
"Helen"
3 Rounds for Time
400m Run
21 KB Swings (24/16)
12 Pull-ups

Scaling: Light Swings, Jumping Pull-ups

Saturday, May 4th 2019

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
Mel's Hip Flow

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

Strength:
8 Min E2MOTM
DB Alternating Arnold Press
8-8-8-8 each side

Conditioning:
18 Min Partner Relay
3 Burpee Box Jumps (24/20)
6 DB Clusters (2X 50/35)
9 K2E

Scaling: Low Box, Light DB, Hanging Knee Raises