Sunday, September 23rd 2018

"(Mobility/Oly Skill/Oly Strength)

Movement Prep:
2 Min Quad Roll
2 Min Bow and Arrow

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

Skill: 15 Min
10 Min E2MOTM
Split Jerk
5-3-1-1-1

Strength: 25 Min
5 Rounds For Time
12 Power Cleans (135/95)
9 Front Squats
6 Jerks

Saturday, September 22nd 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
3 Rounds Tabata
Jumping Jacks
Skaters
High Steps
Lateral Hurdles
Fwd/Bkwd Quick Steps
Drop Squats

Warm Up:
Partner Med-ball Toss

Fun:
3 Min Cone Game

Strength:
15 Min E3MOTM
KB Dead Clean and Press
4*4*4*4*4* (each side)
*=20 KB Swings

Conditioning:
21-15-9
Thrusters (95/65)
Box Jumps (24/20)

Scaling:
Lighter Load, Getfitters use DBs

Friday, September 21st 2018

(Long Metcon)

Warm-up:
Locomotion

Workout:
"Bad News Bear Crawl"
1000m Run
1 Backwards Bear Crawl (Long Length of Gym)
800m Run
20 Wall Balls (20/14 @10')
1 Backwards Bear Crawl
600m Run
15 Push Ups
20 Wall Balls (20/14 @10')
1 Backwards Bear Crawl
400m Run
10 Pull Ups
15 Push Ups
20 Wall Balls (20/14 @10')
1 Backwards Bear Crawl
200m Run
5 Burpees
10 Pull Ups
15 Push Ups
20 Wall Balls (20/14 @10')
1 Backwards Bear Crawl

Scaling:
Row for Meters



Thursday, September 20th 2018

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
5 321 Air squats
Monkey crawl
5 Russian Baby Makers 3 secs @ bottom
Duck Walk
5 PVC Overhead Squat 3 secs @ bottom
PVC Overhead Duck Walk

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:
Burgener Warm-up
Barbell Warm-up #2
Snatch Variations

Conditioning:
400m Run
10 High Hang Squat Snatch (95/65)
400m Run
10 Low Hang Squat Snatch (115/85)
400m Run
10 Squat Snatch (135/95)

Scaling: Lighter Load, Row

Wednesday, September 19th 2018

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Shoulder Series

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:
Cha-Cha High Plank Slide
Note: https://youtu.be/3poqj_4mkjA

Gymnastics Skill:
7.5 Min E1.5MOTM
Muscle up Transition Drill
3-3-3-3-3

Workout:
7 MIn AMRAP
12 Alternating Pistols
6 Handstand Push-ups
3 Ring Muscle-ups

Scaling: Reverse Lunge, HSPU with Toes or Knees on Box, DB press for those who do not wish to be upsidedown, leg assisted MU

Tuesday, September 18th 2018

(Short Strength/Partner Metcon)

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 with a Partner
Accumulate 40 Reps (20 Reps on Each Side per athlete)
Rope Knees-to-Elbow

Conditioning:
3 Rounds for Time and Cals
Teams of 3
150 Double Unders
90 KB Swings (32/24)
60 Box Jumps (24/20)
45 Burpees
6 Rope Climbs
Max Cal Row

2 Athletes work one rests, share Reps Equally.

Scaled: 2x Single Unders, Light Swings, Low Box, 2X Rope Pull-to-Stand






Monday, September 17th 2018

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min T-Spine Roll
2 Min Banded Rack Stretch
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:
Tall Clean
5-5-5-5-5

Workout:
5 Rounds For Time
5 Squat Cleans (155/105)
10 Chest-to-Bar Pull-ups

Scaling: Lighter Load, Jumping Chest-2-Bar

Sunday, September 16th 2018

"(Mobility/Long Strength/Short Metcon)

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

Strength:
18 Min E2MOTM
Back Squat
7-5-3-1-1-1-3-5-7

Conditioning:
10 Rounds
10 Deadlifts (155/105)
10 Push-ups

Scaling: Lighter Load, evlevated Push-ups

Saturday, September 15th 2018

(Long Metcon)

Warm Up:
Locomotion

Skill: Rope Climbs

Workout:
3 Rounds:
21 KTE
21 KB Swings (24/16)
21 Med Ball Squat Cleans (20/14)
3 Rope Climbs
21 Wall Balls (20/14)
21 Good Mornings with Bar (45/30)
21 Push Press (45/30)

Scaled: 2X Rope pull-to-stand, light Bell and Ball, PVC Goodmorning, MB Push Press

Friday, September 14th 2018

"(Mobility/Oly Skill/Oly Strength)

Movement Prep:
Squat Series

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:
Burgener Warm-up with PVC
Skill Transfer Drills with Empty Barbell

Strength:
20 Min E2MOTM
1 Snatch Pull
1 Power Snatch
1 Squat Snatch
1 Overhead Squat

Scaling: Stay light




Thursday, September 13th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Couch Stretch
2 Min Calf Smash

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:
16 Min EMOTM
Odd Min: 5 Weighted Box Step-ups (each side)
Even Min: 7 Dumbell Row (each side)

Conditioning:
800m Run Buy in then...
21-15-9
Wall Balls (30/20 @ 10')
2X Double Unders
800m Run Cash Out


Scaling: Light Ball, 2X Singles

Wednesday, September 12th 2018

(Mobility/Short Strength/Medium Metcon)

Movement Prep: 10 Min
Banded Walk Series x 2

Warm-up: 10 Min
3 rounds:
8 Contralateral Dead Bugs
8 Captain Morgans
8 Spiderman steps
8 Cossack Squats
8 Hanging Shrugs w/ 3 second pause in active position

Strength: 15 Min
10 Min E2MOTM
Overhead Squat
5-5-5-5-5

Conditioning: 25 Min
"Bell"
3 Rounds for Time:
21 Deadlifts (185/135)
15 Pull Ups
9 Front Squats (185/135)

Scailng: Lighter load, Jumping Pull-ups

Tuesday, September 11th 2018

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Wrist Series

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:
5 min
Team Bike Race relay

Class vs Class
Teams of at least 3 switch every 30 seconds start with resistance set at 1 increase flywheel resistance every :30 .
Add total meters of entire class after 5 minutes and divide by number of athletes for class average. We will post fastest class at the end of the day!


Gymnastics Skill:
Dynamic Wall Walk
3-3-3-3

Workout:
5 Rounds:
6 Handstand Push Ups
12 Ring Rows
24 Walking Lunges
12 min cap


Scaling: Toes or Knees on a Box for Handstand Push-ups, DB strict press for folks who do not want to be upsidedown.

Thursday, September 13th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep: 10 Min
2 Min Couch Stretch
2 Min Calf Smash

Warm-up: 15 Min
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: 20 Min
16 Min EMOTM
Odd Min: 5 Weighted Box Step-ups (each side)
Even Min: 7 Dumbell Row (each side)

Note: For Larger classes partner up and use Dbs and KBs

Conditioning: 15 Min
800m Run Buy in then...
21-15-9
Wall Balls (30/20 @ 10')
2X Double Unders
800m Run Cash Out


Scaling: Light Ball, 2X Singles

 

Monday, September 10th 2018

(Short Strength/Partner 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:
Push Jerk
5-3-1-1-1

Conditioning:
20 Min AMRAP with a partner
100 Wall Balls (20/14 @ 10')
100 Double Unders
80 Box Jumps (24/20)
80Push-ups
60Toes-to-Bar
60 Burpees
40 Cleans (135/95)
40 Jerks (135/95)
20 Power Snatches (135/95)
20 Muscle-ups

One Person Works at a Time Share Reps Evenly

Scaling: Light Ball and Bar, 2X Singles, Low Box, Hanging Knee Raises, 10 Ring Rows 10 Ring Dips each for MUs






 

Friday, September 7th 2018

(Mobility/Oly Skill/Oly Strength)

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

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

Skill:
Barbell Warm-up #1
Hook Grip & Re-Grip

NOTE: Cover Hook Grip with barbell in hang position. Then practice high hang power cleans with thumb release. Teach dismount of bar with a slight pop to unweight bar, then getting elbows over top of bar quickly and re-hooking before catch in hang.

Strength:
30 Min EMOTM
1 Squat Clean

Note: Start Light work to AHAP. Require athletes not drop the bar during the first 20 minutes and practice the re-grip dismount. The last 10 minutes can be heavier and concentrate on the lift.

Thursday, September 6th 2018

(Long Metcon)

Movement Prep:
2 Min Quad Roll
2 Min Bow-and Arrow 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

Then...
3 Rounds of "Rowling"

Workout:
"Chelsea"
30 Min EMOTM
5 Pull-ups
10 Push-ups
15 Air Squats

Scaling:
Partner Chelsea, or start with 4-8-12 or 3-6-9 reps

Wednesday, September 5th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Mel's Hip Flow

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:
8 Min E2MOTM
Back Squat
9-7-5-5

Conditioning:
5 Rounds for Time:
10 Back Squats (60% 5RM)
10 Burpee Over Bar

Scaling: Less than 60% Back Squat, 6 Burpees

Note: Back squats are from the floor, not rack.
 

Tuesday, September 4th 2018

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
2 Min Hip Floss
2 Min High Hamstring Roll

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:
10 Min E2MOTM
Deadlift
3-3-3-3-3

Conditioning:
15-12-9-12-15
KB Swings (32/24)
Box Jumps (24/20)
Toes-to-Bar

Scaling: Light Bell, Low box, Hanging Knee Raises,

Sunday, September 2nd 2018

(Short Strength/Partner Metcon)

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

Strength:
10 Min E2MOTM
Shoulder Press
8-8-8-8-8

Conditioning:
Teams of 3
20 min AMRAP
Athlete 1: Row/Ski/Bike Calories (15/12)
Athlete 2: Max Rope Climb to 15'
Athlete 3: Max Rep Thrusters (75/55)
Athletes rotate every 15/12 Calories

Scaled:
10 calorie ski/row, 2x Rope Pull to Stand
Lighter Load