Tuesday, July 16th 2019

(Short Strength/Partner Metcon)

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

Strength:
12 Min EMOTM
2 Hang Squat Cleans
Start light Build AHAP

Conditioning:
Teams of 2 For Time
800m Run
24 Hang Power Clean (135/95)
24 Front Squat (135/95)
24 Shoulder-to-Overhead (135/95)
800m Run
18 Hang Power Clean
18 Front Squat
18 Shoulder-to-Overhead
800m Run
12 Hang Power Clean
12 Front Squat
12 Shoulder-to-Overhead

Runs are done together, Reps are Shared Equally.

Scaling: Lighter Load

Monday, July 15th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Thera Band Warm-up #1

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

Skill:
6 Rounds E1.5MOTM
Kipping Pull-ups
Beginners: 10 Kip Swings
Intermediate: 3 x 3 KS 1 KPU 3 KS
Advanced: 3 Slow Kipping Pull-up

Conditioning:
4 Minute AMRAP
15-12-9
Wall Balls (20/14 @ 9')
Chest-to-Bar Pull Ups
Time remaining: Max KB Swings (24/16)

Rest 4 minutes

4 Min AMRAP
15-12-9
Wall Balls (20/14 @ 9')
Toes-to-Bar
Time remaining: Max Box Jumps (24'/20')

Rest 4 Minutes

4 Min AMRAP
15-12-9
Wall Balls (20/14 @ 9')
Pull-ups
Time remaining: Max Burpees

Score Total Max Reps

Scaling:
Light WB

Sunday, July 14th 2019

(Mobility/Long Strength/Short Metcon)

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

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:
18 MIn E2MOTM
Sumo Deadlift
7-5-3-1-1-1-3-5-7

Conditioning:
12 Min AMRAP
200m Run
10 Sumo Deadlift High Pulls (32/24)
10 Ring Dips

Scaling: Light Bell, Leg Assisted Ring Dips

Saturday, July 13th 2019

(Long 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

Workout:
With a Partner for Time
2000m Bike
100 Box Jumps (24/20")
1000m Row
100 Wall Balls (20/14@ 10')
800m Run (Together)
100 Push-ups
500m Ski
100 Toes-to-Bar

40 Min Cap

One Partner works at a time (except on the Run).
Share reps evenly

Scaling: Light and Low, Horizontal, elevated Push-ups, T2B

Friday, July 12th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Banded Ankles
2 Min Butcher Block Stretch

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

Strength:
14 Min E2MOTM
Overhead Squat
7-5-3-3-1-1-1

Conditioning:
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Scaling:
Jumping Pull-up, DB Thruster

Thursday, July 11th 2019

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
Banded Walking Series

Warm-up:
8 Min AMRAP
10 Contralateral Deadbugs
10 Russian Lunges
10 Burpees
10 Good Mornings

Strength:
Tempo Back Squats 4041
10 Min E2MOTM
3-3-3-3-3

Conditioning:
300 Russian KB Swings for Time (24/16)
E3MOTM
6 Push-ups
9 Sit-ups
12 Air Squats

Scaling: Light Bell, elevated push-ups

Wednesday, July 10th 2019

(Mobility/Oly Skill/Strength) - Oly Lifting Focus

Mobility:
Squat Series

Note: https://youtu.be/SNOKu4QawdU

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 or Ski
Then...
Burgener Warm-up

Skill: 15 Min
9 Min Every 90 Seconds...
3-3
Snatch Balance without Dip Drive + Overhead Squat
3-3
Heaving Snatch Balance + Overhead Squat
3-3
Snatch Grip Push Press + Overhead Squat

Workout:
17 Min AMRAP
40 Burpees Over Bar
40 Snatches (75/55)
30 Burpees Over Bar
30 Snatches (95/65)
20 Burpees Over Bar
20 Snatches (115/85)
10 Burpees Over Bar
10 Snatches (135/95)

Scaling:
1/2 Reps w/regular Burpees & light Snatches at single weight


Tuesday, July 9th 2019

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
2 Min Calf Smash
2 Min Banded Ankle

Warm-up:
Locomotion

Fun: 5 Min
Bring Sally Up
KB Dead Start Swing

Skill:
Leg Assisted Muscle-ups

Workout:
20 Min AMRAP
2 Ring Muscle-ups
20 Alternating Pistols
40 Double Unders

Scaling: Leg assisted Muscle-up, Reverse lunge, 2X Singles



Monday, July 8th 2019

(Short Strength/Partner 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

Conditioning:
With a Partner for Time...
100 Box Jumps (24/20")
100 Jumping Pull-ups
100 Alternating DB Snatch (50/35)
100 Jumping Lunges
100 Knees-to-Elbow
100 Push Press (45/35)
100 Good Mornings (45/35)
100 Wall Balls (20/14 @10')
100 Burpees

One Partner Works at a Time
Share reps evenly

Scaling: Teams of 3

Sunday, July 7th 2019

(Mobility/Other Skill/Medium Metcon)

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

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:
KB Snatch Lunge

Conditioning:
6 Min
EMOTM
6 Squat Clean Thruster (95/65)
6 KB Snatch Lunge(24/16)

2 Min Rest

6 Min E2MOTM
2 Strict Bear Complex (95/65)
15 Handstand Push-ups

2 Min Rest

6 Min AMRAP
200m Run
4 Curtis Ps (95/65)

Record Score after each round

Scaling: Light Barbell, Reverse Lunge for Pistols, Hanging Knee Raises for T2B, Feet or toes on box for HSPUs or strict DB press for athletes who do not wish to be upsidedown.,



Saturday July 6th 2019

(Mobility/Long Strength/Short)

Movement Prep:
1 Min Scap Push-ups
1 Min Scap Ring Rows
2 Min Pidgeon Stretch

Warm-up:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Spiderman Steps
10 Alternaing Foward/Backward Lunge
Practice Jump Rope Remainder of 2 Min.

Strength:
Bulgarian Split Squat
14 Minute E2MOTM
10-10-10-10-10-10-10
5 Reps on each leg

Conditioning:
20 Min AMRAP
10 Pull-ups
15 KB Squat Cleans (32/24)
20 Box Jumps (24/20)

Scaling: Jumping Pull-ups, Light Bell, Low Box

Friday July 5th 2019

(Mobility/Oly Skill/Oly Strength)

Movement Prep:
Squat Series

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:
Snatch Grip Deadlift
Snatch Pulls
Clean Grip Deadlift
Clean Pulls

Strength:
15 Min Every 90 Seconds
3-3-3 Snatch Grip Deadlift w/2 Sec. Pause at knee (100-120% of 1 RM)
3-3-3 Snatch Pulls (100-120% of 1 RM)
3-3-3-3 Squat Snatches (65% of 1 RM)

15 Min Every 90 Seconds
3-3-3 Clean Grip Deadlift w/2 Sec. Pause at knee (100-120% of 1 RM)
3-3-3 Clean Pulls (100-120% of 1 RM)
3-3-3-3 Squat Cleans (65% of 1 RM)

Scaling: Light Weight

Wednesday July 3rd 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
“Super Inch Worm”

Warm Up: 15 Min
3 Rounds of Tabata
Russian Lunges
Wall Balls
Dancing Crab
KB Side Swings
Burpees

Strength:
14 Minute E2MOTM
Push Press
7-6-5-4-3-2-1

Conditioning:
9 Minute AMRAP
3 Thrusters (95/65)
3 Toes-to-Bar
6 Thrusters
6 Toes-to-Bar
9 Thrusters
9 Toes-to-Bar
12, 15, etc.

Scaling: Light Load, Horizontal T-2-B

Tuesday July 2nd 2019

(Mobility/Short Strength/Medium Metcon)

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

Warm-up:
8 Min E2MOTM
10 KB Windmills
10 Push-up to Down-Dog
10 Goblet Squats
10 Scap Ring Rows
Practice Jump Rope Remainder of 2 Min.

Strength:
Front Squats
3-3-3-3-3

Conditioning:
Teams of 2 Relay Style
18 Min AMRAP
6 Overhead Squat (95/65)
6 Chest-to-Bar Pull-ups
12 Lateral Bar Hops

Scaling: Unweighted bar, Jumping Chest-to-Bar, bar on ground

Monday July 1st 2019

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
Banded Y,W,T,L and 90/90s

Warm-up:
200m Run/Row/Ski/2X Bike
Then 3 Rounds of...
6 Air Squats
6 Break Dancers
6 One Arm Swings (R)
6 One Arm Press (R)
6 One Arm Swings (L)
6 One Arm Press (L)
Then...
400 M Run/Row/Ski/2X Bike

Fun: Waiter Tag

Gymnastics Skill:
Skin-the-cats
Inverted Hangs

Workout:
3 Rounds for time...
12 Wall Balls (30/20 @ 10')
12 KB Swings (32/24)
12 Box Jumps (30/24)
12 Ring Dips

Scaling: Light ball, Russian swing, low box and Leg assisted Dips


Sunday June 30th 2019

(Short Strength/Partner Metcon)

Warm-up:
Locomotion

Strength:
10 Min Running clock
Turkish Get-ups
Start light and build to AHAP

Conditioning:
With a Partner For Time
100 Overhead Walking Lunge (45/25)
100 Pull-ups
100 Overhead Walking Lunge
100 Partner Med Ball Sit-ups (20/14)
100 Overhead Walking Lunge
100 Push-ups

30 Min Cap

Scaling: Walking Lunges, Jumping Pull-ups, Light Ball, Elevated Pushups

Saturday June 29th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
Shoulder Series

Warm-up:
Partner Medball Toss

Skill:
Jumping Bar Muscle-ups

Conditioning:
Buy-in
50 KB Swings (24/16)
Then...
20 Min AMRAP
5 Bar Muscle-ups
10 Burpee Box Jumps (24/20)
20 DB Snatches (50/35)
50 Double Unders
Cash-Out
50 KB Swings (24/16)

Scaling: Hanging Knee Raises, Jumping Bar Mus, Light and Low

Saturday, June 15th 2019

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
2 Min Bow and Arrow Stretch
2 Min PVC Front Rack Stretch

Warm-up:
Locomotion

Fun:
Hoover Ball

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

Note: https://youtu.be/MSTjIDZHRQI

Workout:
20 min AMRAP
As a 3 person team:
Athlete 1: Row for Calories (15/12)
Athlete 2: Burpee Box Jump (24"/20")
Athlete 3: 1 Bear Complex (135/95)

Rotate after Cals are acheived
Score Total Burpee Box Jumps plus Total Bear Complexes

Scaling: Lower Box, light load


Note:
Bear Complex = 1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

Friday, June 14th 2019

(Short Strength/Partner 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

Strength:
14 Min E2MOTM
Push Press
7-5-3-3-1-1-1

Conditioning:
25 Min AMRAP with partner
2 Rope Climbs
4 Front Rack Lunges (115/85)
8 Chest-to-Bar
16 Thrusters (115/85)

A1 Starts on the AMRAP while A2 runs 400m. Aftre the run A2 begins the AMRAP where A1 left off.

Scaling: Rope Pull-to-Stand, Jumping Chest-to-Bar, Light load

Thursday, June 13th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
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.

Skill:
Review Movements in workout and set-up

Note: https://youtu.be/dmdswowXf9s
https://youtu.be/B0kKQs-G6Lc
https://youtu.be/8WaDzRANv94
https://youtu.be/lpt73v4oR8s

Conditioning:
24 Minute AMRAP
4 Rounds of 40 Seconds Work/20 Seconds Rotate
Lateral Plyo Skier Hops (20/16)
Parallete Pass-throughs
Jumping Lunges
Alternating Single Leg V-ups
Burpees
Dancing Crab

Scaling: Low Box or Bumper Plate for Hops, Boxes for Parallets, Reverse lunges, Regular Push-ups