Wednesday, March 20th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min High Hamstring Roll
2 Min Bow and Arrow

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

Skill:
10 Min
Rope Climbs

Conditioning:
20 Min AMRAP
5 Deadlift (275/185)
10 Box Jump (30/24)
1 Rope Climb

Scaling: Lighter load, low Box, Rope Pull-to-Stand

Tuesday, March 19th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Squat Series

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

Strength:
Back Squat
20 Min E2MOTM (3 Mins for sets of 10)
10-5-3-1-1-1-3-5-10
Peak at third single and then go 90%, 80%, 65%

Conditioning:
9 Min AMRAP
18 Wall Ball (20/14@ 10')
9 Toes-to-Bar

Scaling: Light Ball, Horizontal T2B

Monday, March 18th 2019

(Mobility/Skill/Oly Strength)

Mobility:
2 min Quadruped T-spine Rotations
2 min Butcher Block Stretch

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:
Split Jerk Foot Work

Strength:
24 Minute E2MOTM
Push Press
5-5-5-5
Push Jerk
3-3-3-3
Split Jerk
1-1-1-1

Scaling:
Stay Light work Technique

Sunday, March 17th 2019

(Short Strength/Partner Metcon)

Warm-up:
Partner Medball Toss

Conditioning:
Partner "Eva"
10 Rounds
A1: 400m Row
A2: 15 KB Swings (32/24)
15 Pull-ups
Then Switch

40 Min Cap

Scaling: Light Swings, Jumping Pullups

Saturday, March 16th 2019

(Long Metcon)

Warm-up:
2 Rounds...
10 Stationary Lunges/Russian Lunges
10 Air Squats/Goblet Squats
10 Russian Swings/American Swings
10 Passive Hang/Hanging Shrugs
10 Sit-ups/Burpees

Fun:
Bringing Sally Up
Burpees

Workout:
Teams of 3
5 Rounds for Time
Athlete 1: 30/20 Cal Row
Athlete 2: 1 Round of Dumbbell "DT" (2 x 50/35)
Athlete 3: Rest

25 Min. Cap

"DT" = 12 Deadlift, 9 Hang Power Clean, 6 Shoulder-to-Overhead

Scaling:
Light DBs, 16/24 Cal Row

Thursday, March 14th 2019

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
6 Min Tabata
Super Squat Hip Sequence

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

Strength:
Front Squats
7-5-3-1-1-1

Conditioning:
15 min AMRAP
5 DB Hero Makers (2X 35/25)
10 Front Rack Lunges (2X 35/25)
15 Sit Ups
20 KB Swings (24/16)

Scaling: Lighter Load


Wednesday, March 13th 2019

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
3 Rounds
10 Serratus Wall Rolls
10 Prone PVC Shoulder Press
10 Hanging Shrugs

Warm-up:
20 Canadian Claps
20 Lunge Forward, Lunge Backward
20 Air Squats Building to Squat Jumps
5 Inch Worm Complex
500m Row or Run

Fun:
3 Min Dodge Ball

Gymnastics Skill:
6 Min E2MOTM
Banded HSPU Drill
5*- 5*- 5* - 5
*4 KB Arm Bars Each side

Workout:
10 Min AMRAP
20 Wall Balls
10 Chest-to-Bar Pull-ups
5 Handstand Push-ups

Scaling: Light Ball, Jumping Chest-to-Bar, Knees or Toes on a Box or Pike Push-up DB strict press for athletes who dont want to be upsidedown.

Tuesday, March 12th 2019

(Short Strength/Partner Metcon)

Mobility:
3 Rounds Tabata
One legged KB Deadlift Left
One legged KB Deadlift Right
KB Teapots Left
KB Teapots Right

Warm-up:
Med Ball Partner Relay...
Squat to MB / Walking Lunges
MB Push Press / Boot Scrapers
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength:
8 Min E2MOTM
Deficit Deadlift
10-10-10-10

Conditioning:
Cal - Su
100 Cal Row
EMOTM 5 Syncronized Burpees
Complete with a Partner

12 Min Time Cap

Scaling:
Reduce Burpees

Monday, March 11th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
“2X Super Inch Worm”

Warm-up:
Junk Yard Dogs

Skill:
8 Minute E2MOTM
Reverse Row Sit Back
5-5-5-5 w/3 Second Hold in Chin-up

Conditioning:
Pull-ups
10-9-8-7-6-5-4-3-2-1
1 Round Macho Man after each set
3 Power Clean (185/135)
3 Front Squats
3 Jerks

Scaling: Lighter Load, Leg assisted Pull-ups

Sunday, March 10th 2019

(Mobility/Oly Skill/Oly Strength)

Mobility:
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 Balance without Dip 3 seconds at the bottom
3-3-3-3-3

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

Scaling: Stay light

Saturday, March 9th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Couch Stretch
2 Min Lat Roll

Warm Up:
Bumper Medley

Strength:
10 Min E2MOTM Strict Press
5 - 5 - 5 - 5 - 5+

Conditioning:
Teams of 2 Relay Style
18 Min AMRAP
12 Overhead Stationary Lunge (45/25)
6 Toes-to-bar
12 Lateral Hops Over Bumper

Scaling: Horizontal Toes-to-bar or Sit-ups, Smaller Plate



Thursday, March 7th 2019

(Long Metcon)

Warm-up:
Partner Med Ball Toss

Workout:
30 Min AMRAP
10 Knees-to-Elbows
20 Jumping Lunges
30 Box Jumps (24/20)
40 DB Snatches (50/35)
50 Double Unders

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

Wednesday, March 6th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2X Sampson Stretch Complex

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

Barbell Warm-up #1

Strength:
20 Min EMOTM
Min 1-5: 3 Squat Cleans
Min 5-20: 1 Squat Clean
Start light work to AHAP

Conditioning:
10 Min EMOTM
3 rounds of
1 Russian Swing (32/24)
1 Swing with Squat
1 Squat Clean or KB Wall Ball

Scaling: Stay light do 5 rounds

Tuesday, March 5th 2019

(Mobility/Short Strength/Medium Metcon)

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

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:
10 Min E2MOTM
Push Jerk
3-3-3-3-3

Conditioning:
5 Rounds for Time:
10 Power Cleans (135/95)
15 Wall Balls (20/14@ 10')

Scaling: Light and Low

Monday, March 4th 2019

(Mobility/Fun/Gymnastics Skill/Short Metcon)

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

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:
3 Min Cone Game

Gymnastics Skill:
Ring Muscle-ups Transition

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

Scaling: Ring Rows/Transition/ Ring Dips, Light weight 2X Squat Snatches 18-14-10



Sunday, March 3rd 2019

(Short Strength/Partner Metcon)

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:
10 Min EMOTM
Front Rack Split Squat
5-5-5-5-5 (each leg)

Conditioning:
25 Min Partner AMRAP:
30 Pull Ups
40 Toes-to-Bar
50 Burpees
60 Push Press (75/55)
70 Sit-ups
80 KB Swings (24/16)
90 Box Jumps (24/20)
100 Double Unders
One athlete rows while the other completes reps, then switch. Record total meters and completed reps.

Scaling: Jumping Pull-ups, Hanging KneeRaises, 2X Singles, Light and Low

Saturday, March 2nd 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
3 Rounds Tabata
Passive hang
KB Teapots (20 Sec Each Side)
KB Windmills (20 Sec Each Side)
Scap Push-ups

Warm-up:
250m Row/Ski/2X Bike
"Virtual Helen"
3 Rounds for Time
40 Run-in-place/High-Knees/High-Heels/
21 Weightless KB Swings
12 Pull-ups with PVC
250m Row/Ski/2X Bike

Workout:
"Cindy"
20 Min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Scaling:
Ring Rows, Elevated Push-ups

Thursday, February 28th 2019

(Mobility/Oly Skill/Oly Strength)

Mobility:
3 Round Tabata
PVC Overhead Squats
KB Windmills
Stride Stace Good Mornings
Russian Swings

Warm-up:
Locomotion

Strength:
CrossFit Total
Back Squat - 15 minutes to establish 1RM
Shoulder Press - 15 minutes to establish 1RM
Deadlift - 15 minutes to establish 1RM
15 min for each movement. Warm up each movement then 5-3-1-1-1.

Scaling: Work up to a heavy 5RM.

Wednesday, February 27th 2019

(Long Metcon)

Warm-up:
Locomotion

Workout:
Partner WOD
One partner works at a time for max reps.
3 min Burpees
3 min Box Jumps (24/20)
3 min Front Squats (95/65)
3 min Sit Ups
3 min Russian Swings (24/16)
3 min Wall Balls (20/14 @10')
3 min KB Snatches (24/16)
3 min Toes-to-Bar
3 min Thrusters (95/65)
3 min Box Jump Overs (24/20)
3 min Burpees Over Bar

Scaling:
Lighter & Low, DB Snatches, Hanging Knee Raises

Tuesday, February 26th 2019

(Mobility/Long Strength/Short Metcon)

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

Strength:
18 Min E2MOTM
High Hang Squat Snatch
5-5-5
Low Hang Squat Snatch
3-3-3
Squat Squat Snatch
1-1-1

Conditioning:
"Isabel"
30 Reps for Time
Snatch (135/95)

Scaling:
Go Light work Technique