Monday, January 21st 2019

(Mobility/Other Skill/Medium 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 Wall Balls/Burpees

Skill:
Kettlebell Snatch

Conditioning:
6 Min AMRAP
9 Ring Dips
18 KB Swing (24/16)
36 Double Unders

2 Min Rest

6 Min EMOTM
6 Goblet Squats (24/16)
6 Ring Rows
6 Burpees

2 min Rest

6 Rounds for time
3 Ring Muscle ups
6 KB Snatch (each side) (24/16)
12 Wall Balls (20/14 @10')

Scaling:
Light Swings and Snatches, 2X Singles, Leg assisted MUs

Sunday, January 20th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2X Sampson Stretch Complex

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Russian Lunge

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

Barbell Warmup #2

Strength:
14 Min E2MOTM
Hang Squat Snatch
5-5-3-3-1-1-1

Conditioning:
12 Min AMRAP
9 OHS (75/55)
9 Box Jumps (24/20)
9 Knees-to-Elbow

Scaling:
light weight, Overhead Lunge, low Box, Hanging Knee Raises

Saturday, January 19th 2019

(Mobility/Other Skill/Medium Metcon)

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

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

Skill:
4 Min Tabata
Sprint Start

Conditioning:
5 Rounds
3 Min Work
2 Min Rest
400m Row
Max Rep DB Thrusters (2x 50/35)

Scaling: Light Thrusters

Friday, January 18th 2019

(Mobility/Oly Skill/Oly Strength)

Movement Prep:
Butcher Block Stretch

Warm-up:
2 Rounds
1 Min Jump Rope
8 One-arm KB Swings - Left
8 One-arm KB Swings - Right
8 Spiderman Steps
8 Barbell Good Mornings
Barbell Warm-up #1

Skill:
Barbell Medley

Strength:
10 Rounds Starting Every 3 Minutes
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Push Jerk
1 Split Jerk

Perform medley unbroken
Start light and build to AHAP

Scaling: Start light & stay light

Thursday, January 17th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Squat 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:
14 Min EMOTM
Odd: 1 Front Squat
Even: 3 Back Squat

Conditioning:
8 Min AMRAP
8 Power Snatches (95/65)
16 Wall Balls (20/14 @ 10')

Scaling: Light and Low

Wednesday, January 16th 2019

(Mobility/Short Strength/Medium 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
Deadlift
5-5-5-5-5

Conditioning:
"The Ghost"
6 Rounds for Total Reps

1 Min Cal Row
1 Min Burpees
1 Min Double Unders
1 Min Rest


Scaling: 2X Single Unders.

Tuesday, January 15th 2019

(Mobility/Fun/Gymnastics Skill/Short

Movement Prep:
Theraband Warm-up

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.

Fun:
Huddle Tag

Gymnastics Skill:
Jumping Bar Muscle ups

Workout:
12-9-6
Thrusters (135/95)
Bar Muscle-ups
12 Min Cap

Scaling: Lighter Load, Jumping Bar Muscle-ups

Monday, January 14th 2019

(Short Strength/Partner Metcon)

Movement Prep:
2 Min Lat Roll
2 Min Lax Ball Tricep Smash
2 Min Banded Wrist

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
Front Rack Lunge
8-8-8-8-8 (4 each side)

Conditioning:
Teams of 2 Relay Style
18 Min AMRAP
6 Overhead Stationary Lunge (95/65)
8 Toes-to-bar
12 Lateral Bar Hops

Scaled: Unweighted bar, hanging Knee Raises, bar on ground


Sunday, January 13th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Mels Hip Flow

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:
1 Minute Benchmarks
Pull-ups
Sit-ups
Push-ups
Air Squats

1 Min Rest between movements

Conditioning: 25 Min
4 Rounds for Time
12 Goblet Squat (32/24)
16 Alternating DB Snatch (50/35)
20 Box Jumps (24/20)

Scaling: Light and Low

Saturday, January 12th 2019

(Mobility/Long Strength/Short Metcon)

Warm-up:
3 Rounds Tabata
Jumping Jacks
Push-ups
Air Squats
Sit-ups
Ring Rows
Burpees

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

Conditioning:
Fight Gone Agile
3 Rounds of 1 Min of each...
Lateral Skier Box Jumps (16"/20")
Burpees
Death Star
Agility Ladder
Kayakers (45/25)

1 Min Rest between rounds

Scaling: Light and Low


Friday, January 11th 2019

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
2 Min Banded Couch Stretch
2 Min PVC Tug and Pull Stretch

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 (Split Stance)
Barbell Warm-up #2

Strength:
8 Min E2MOTM
Split Snatch Balance
5-5-5-5

Conditioning:
16 Min AMRAP
6 Hang Split Snatch (95/65)
8 Overhead Lunge (95/65)
10 Burpee Over Bar

Scaling: Lighter load

Thursday, January 10th 2019

(Long Metcon)

Movement Prep:
2 Min Bow and Arrow
2 Min Lax Ball Tricep Smash

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.

Barbell warm-up #1

Workout:
36 Min AMRAP
9 Push-ups
9 Box Jumps (24/20)
9 Deadlifts (185/135)
9 Toes-to-Bar
1 Min rest after each round

Scaling: Box or Bar Push-ups, Low box, Lighter DL and Hanging Knee Raises

Wednesday, January 9th 2019

(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:
2 Rounds
10 MB Kayakers
10 MB Wall Sir Front Raises
10 MB Squat Cleans
10 MB Overlead Lunges
10 MB Wall Balls
10 MB Burpees

Strength:
High Hang Power Cleans
5-5-5-5
Low Hang Squat Cleans
3-3-3-3

Conditioning:
"Elizabeth"
21 - 15 - 9
Squat Cleans (135/95)
Ring Dips

Scaling:
Light Bar or MB Squat Cleans, Push Ups, Banded Dips, or leg assisted Dips



Tuesday, January 8th 2019

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
2 Min Banded Ankles
2 Min T-Spine Roll

Warm-up:
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 PVC Overhead Squats
200m Run/Row/Ski/2X Bike
Then...
Burgener Warm-up
Barbell Warm-up #2

Strength:
Overhead Squat
5-3-1-1-1

Conditioning:
“Mountain Man (Re-revised)”
30 Power Snatches (75/55)
500m Row
60 Thrusters (75/55)
500m Row
30 Power Snatches (75/55)
500m Row

Scaling: Lighter load

Monday, January 7th 2019

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Shoulder Series

Warm-up:
7 Min Agility Course

Fun:
8 Min Musical Medicine Balls
Round 1 - Lunges
Round 2 - Frog hop
Round 3 - Inchworm
Round 4 - Monkey Crawl

Skill:
Progression to Front Lever
8 Attempts at a "Ball Up to Front Lever" (Hold for 5 seconds)

Workout:
12 Min AMRAP
16 Alternating Pistols
8 Handstand Push-ups
4 x 20m Shuttle Sprints

Scaling: Toes or Knees on box for HSPUs or strict DB press for athletes who do not wish to be upside down. Reverse Lunge

Sunday, January 6th 2019

(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
Deadlift
3-3-3-3-3

Conditioning:
With a Partner...
8 Min AMRAP
20 Front Rack Lunges (each side) (115/75)
40 Chest-to-Bar Pull-ups
60 Burpee over Bar
80 KB Swings (24/16)

2 Min Rest

8 Min AMRAP
150 Wall Balls (30/20 @ 10')
Max Double Unders

1 Athlete works at a time. Share Reps Evenly

Scaling: Light Load, Low Target, Jumping Chest-to-Bar

Saturday, January 5th 2019

(Whole30 Benchmark)

Warm-up: (10 Min)
3 Rounds of Tabata
Sit-ups
Russian KB Swings
Russian Lunges
Push Up to Down Dog
PVC Overhead Squats

Strength: (15 Min)
10 Min E2MOTM
Max Unbroken Push-ups

NOTE: Have people scale or up-scale this so first round is 10 to 20 push-ups. Elevated bar on rack would be prefered scale and weight vest for up-scale. Do not change the scale as you go - reps will reduce each round.

Conditioning: (30 Min)
20 Min AMRAP

5 Burpees
10 Box Jumps (24/20)
15 Ab Mat Sit Ups

Scaled:
Lower Box
Deadbugs

Friday, January 4th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Couch Stretch
2 Min PVC Rack Stretch

Warm-up:
2 Rounds
250m Erg
10 Stationary Lunges
10 Spiderman w/Vertical Reach
10 Air Squats
10 Kip Swings
2 Inchworm Complex

Strength:
16 Min E2MOTM
Single Arm Landmine Thrusters
5-5-5-5 (each arm)
Landmine Bus Drivers
5-5-5-5

Conditioning:
12 Min AMRAP
1-2-3-4-5-6...
Hero Makers (2x35/25)
Burpee Box Jump Overs (24/20)

Scaling: Light and Low

Thursday, January 3rd 2019

(Mobility/Oly Skill/Oly Strength)

Movement Prep:
Super Squat Hip Sequence

Warm-up:
PVC Warm-up
Barbell Warm-up #1

Skill:
3 Min EMOTM
3-3-3 Tall Cleans w/Unloaded Bar
3 Min EMOTM
3-3-3 Touch-and-go Hang Squat Cleans w/Bumpers

Strength:
18 Min. E2MOTM
3-3-3-3-3-3-3-3-3 Squat Clean
Touch-and-go If Possible

Scaling:
Stay light w/5 reps throughout

Wednesday, January 2nd 2019

(Long Metcon)

Warm-up:
Locomotion

Workout:
100 Double Unders
90 Wall Ball Kayakers (20/14) (2 touches = 1 Rep)
80 KB Swings (24/16)
70 Toes-to-Bar
60 Single Leg Deadlift (24/16)
50 Overhead Squats (95/65)
40 DB Snatch (50/35)
30 Wall Balls (20/14 @ 10')
20 Burpee Pull-ups (6" Target)
10 Thrusters (95/65)

Sets of 10 Reps eliminate one movemnet after each round.

Scaling: 2X Singles, Light and Low, Hanging Knee Raises