Friday, July 20th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Scap 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

Strength:
10 Min E2MOTM
Shoulder Press
5 - 5 - 5 - 5 - 5+
Use 85% of Set #4 for Max Reps in Set #5

Conditioning:
10 Min AMRAP
10 Box Jumps (24"/20")
10 Thrusters (95/65)
10 Burpees Over Bar

Scaling: low box, light load,
 

Thursday, July 19th 2018

(Long Metcon)

Warm-up:
Partner Med Ball Toss

Fun:
5 min Ski Erg Relay
Class vs Class
Teams of at least 3 switch every 30 seconds.
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!

Workout:
"Happy Birthday Shannon"
Buy in 22 Pull-ups then...
5 Rounds
7 Power Cleans (115/75)
1 Push Press
9 Overhead Squats
Cash Out 22 Pull-ups

Scaling: Jumping Pull-ups, lighter load,
 

Wednesday, July 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 E2MOTM
Single Leg Barbell Deadlift
5-5-5-5-5 (each side)

Conditioning:
For time...
Teams of 2
50 Toes-to-Bar
50 Deadlifts (225/155)
100 Wall-balls (20/14 @ 10')
50 Deadlifts (225/155)
50 Toes-to-Bar

One athlete works at a time

Scaling:
Horizontal T2B and stay light

 

Tuesday, July 17th 2018

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Theraband Warm-up

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

Fun:
4 Minute Tabata with Partner
Armadillo Drill
Hollow Hold Heel Lift

Gymnastics Skill:
Ring Muscle-ups Transition

Workout:
Amanda
9-7-5
Ring Muscle-ups
Snatches (135/95)

Scaling: Ring Rows and Ring Dips, Light snatch
 

Monday, July 16th 2018

(Mobility/Short Strength/Medium Metcon)

Mobility:
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

Strength: 10
8 Rounds Tabata
Larry Push-ups

Conditioning:
“The Chief”

Complete 5 rounds of the following:

3 Minute AMRAP of:
3 Power Cleans (135/95);
6 Push-Ups;
9 Air Squats
1:00 Rest

Scaling: Light Power Cleans, Box/Bar Push-ups
 

Sunday, July 15th 2018

Movement Prep:
2 Min. Banded Hip Distraction
2 Min. Banded Ankle Work

Warm-up:
8 Min E2MOTM
10 See Saw Steps
10 Kip Swings + 5 Hanging Shrugs
10 Push-up to Down-Dog
10 Spiderman Steps
Practice Jump Rope Remainder of 2 Min.

Then Barbell Warm-up #1

Strength:
14 Min EMOTM
5-5-3-3-1-1-1
Squat Clean

Conditioning: 15 Min
"Karen"
150 Wall-Balls for time

Scaling: 1/2 Karen with sets of 5 + 15 sec. rest

Saturday, July 14th 2018

(Long Metcon)

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

Skill:
Handstand Push-up Progressions

Workout:
20 KB Swings (32/24)
20 Box Jumps (24/20)
20 Wall-balls (20/14 @ 10')
20 Push-ups
20 Jumping Lunges
20 Burpees
20 Pistols
20 Handstand Push-ups
20 Muscle-ups

Round 1: 3 Min AFAP (As Far As Possible)
Round 2: 6 Min AFAP
Round 3: 12 Min AFAP

2 Minutes rest between rounds
Score all three rounds separately


Scaling: Light Load, Low Box, Box push-ups, Lunges, reverse lunge for Pistols, Scaled variation of HSPU, 1 Ring row + 1 Ring dip = 1 Muscle-up.

Friday, July 13th 2018

(Mobility/Oly Skill/Oly Strength)

Mobility:
Mel's Hip Flow

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

Skill: 10 Min
3 x 5 Sotts Press - PVC or Barbell
Watch: https://www.youtube.com/watch?v=nw9k086aXLk

Strength:
10 Min. EMOTM
1 Hang Power Snatch and 1 Overhead Squat
Start Light and build to AHAP

Rest 3 Minutes then...

Death by Squat Snatch (60% of previous max)
Min. 1: 1 Squat Snatch
Min. 2: 2 Squat Snatch
Min. 3: 3 Squat Snatch
Continue to add one Squat Snatch each minute until clock catches you
10 Minute Cap

Scaling: Overhead Lunge for part 1, Stay light, Split Snatch for second part of the workout.


 

Thursday, July 12th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Midline StabilitySeries
10 Banded Overhead Squat
10 Banded Lunges (each side)
10 Banded Halos (each direction)

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

Strength:
12 Min E2MOTM
Split Jerk
7-5-3-1-1-1

Conditioning:
10 min AMRAP
5 Power Cleans (135/95)
10 Push Jerks (135/95)
20 Lateral Bar Hops

Scaling: Light and paced


 

Wednesday, July 11th 2018

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
6 minute Tabata
Captain Morgans L
Captain Morgans R
Alternating plank reaches
Hollow Rocks

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

Skill:
Double Under Progression

Workout:
3 Min AMRAP
200m Run
10 Push-ups
Max Burpees

2 Min Rest

3 Min AMRAP
50 Double Unders
10 Pull-ups
Max Ring Rows

2 Min Rest

3 min AMRAP
200m Row
10 Toes-to-bar
Max Sit-ups

Score max Reps after each round.

Scaling: Box/Bar Push-ups, 2X Single unders, Ring Rows, Horizontal T-2-B
 

Tuesday, July 10th 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
Then...
Barbell Warm-up #1

Strength:
12 Min E2MOTM
Hang Power Clean
3-3-3-3-3-3

Conditioning:
10 Rounds each for Time
Partner Relay
6 Deadlifts (225/155)
8 Ring Dips
10 Box Jumps (24"/20")

20 Min Cap

Scaling: Light and Low with Leg Assisted Dips
 

Monday, July 9th 2018

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Squat Series

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

Fun:
8 Min
Hoover Ball

Strength:
18 Min E2MOTM
Front Squat
5 - 3 - 3 - 1 - 1 - 1 - 3 - 3 - 3

Workout:
8 Min AMRAP
8 KB Swings (32/24)
8 KB Wall Balls (32/24)
30 Double Unders

Scaling: Light KB, Goblet Squat Cleans of KB Wall Balls, 2X Singles
 

Sunday, July 8th 2018

(Mobility/Short Strength/Medium Metcon)

Mobility:
Theraband Warm-up

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

Strength:
8 Min E2MOTM
Floor Press
8*- 8*- 8*- 8*
Max Strict Pull-up

Conditioning:
20-15-10-5
Thrusters (95/65)
Chest-to-Bar Pull-ups

Scaling:
DB Thruster, Jumping Chest-2-Bar

Saturday, July 7th 2018

(Mobility/Long Strength/Short)

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

Strength:
14 Min E2MOTM
Back Squat
6 - 4 - 2 - 2 - 1 - 1 - 1

Conditioning:
21-15-9
Wall Balls (30/20 @ 10'/9')
Box Jumps (30"/24")

Scaling: Light Ball, Low Box
 

Friday, July 6th 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
800m Run
30 Squat Snatches (95/65)
400m Run
15 Ring Muscle-ups
200m Run
15 Handstand Push-ups
400m Run
30 Overhead Squats (95/65)
800m Run

40 Min Cap

Scaling: Split Snatch and Overhead Lunge, Ring Rows and Dips, HSPUs on Box or DB Press (for those who do not wish to be upsidedown)

Thursday, July 5th 2018

(Mobility/Oly Skill/Oly Strength)

Mobility:
2 Min T-Spine Roll
2 Min Banded Rack Stretch
2 Min PVC Rack Stretch

Warm-up:
PVC Warm-up (8 Min)
:90 Jump Rope
:30 Pass Throughs
:30 Around the Worlds (:15 each direction)
:30 Stride Stance Good Mornings (:30 each side)
:30 Sit-ups (PVC on Shoulders)
;30 Alternating Front Rack Lunge
:30 Strict Press
:30 Thrusters
:30 Overhead Squat
:30 Cossack Lunge with Catch
:90 Jump Rope

Skill:
Muscle, Power and Squat Clean + Push Press, Push Jerk and Split Jerk

Strength:
30 Min EMOTM
Clean & Jerk
10 Rounds of Muscle Clean + Push Press (Build to Medium)
10 Rounds of Power Clean + Push Jerk (Build to Medium Heavy)
10 Rounds of Squat Clean + Split Jerk (Build to AHAP)

Scaling:
Stay light with technique focus and do 2 or 3 reps per round


 

Tuesday, July 3rd 2018

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min T-spine
2 Min Pole Squat

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:
8 Min E2MOTM
Alternating Reverse Crossover Goblet Lunge
20-20-20-20

Workout:
10-9-8-7-6-5-4-3-2-1
Front Squats (135/95)
Knees-to-Elbow

Scaling: DB or Goblet Squat, Hanging Knee Raises

Monday, July 2nd 2018

(Short Strength/Partner Metcon)

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

Strength:
8 Min EMOTM
Weighted Pull-ups
1-1-1-1-1-1-1-1

Conditioning:
18 Min AMCAP
Athlete 1: Row/Ski/Bike for Calories
Athlete 2: 1 Round of...
10 Wall Balls (20/14 to 10')
8 KB Squat Clean (32/24)
6 Ring Rows
4 Ring Dips
2 Burpees

Scaling: Light Ball, Leg assisted Ring Dips
 

Sunday, July 1st 2018

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
2 Min Hip Floss
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

Fun:
5 Mins :30 on :30 off
Hot Potato

Strength:
12 Min E2MOTM
Sumo Deadlift
3-3-3-3-3-3

Workout:
10 Min EMOTM
5 Deadlift (205/135)
10 Box Jump (24"/20")
Max Double Unders

Scaling: Lighter DL, Low Box and 2X Single Unders

Saturday, June 30th 2018

(Mobility/Short Strength/Medium Metcon)

FREE WEEK

Mobility:
2 Rounds
20 Squat Pulls
20 Squat Presses
20 Squats w/ Antirotation (10 each side)

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

Fun:
Huddle Tag

Conditioning:
"Deck of Cards"
Hearts: Burpees
Spades: KB Swings (24/16)
Diamonds: Box Jumps (24/20)
Clubs: Air Squat
Face Cards = 10, Aces = 11, Joker = 1 Minute Rest
10 Second rest after last person done w/each flip

Scaling: Face Cards = 5, Aces = 1, Adjust reps as needed