Monday, Dec 11th

 

A) Whiteboard Brief

- Strength: The BB Glute bridge is a new movement today, but the intent is to directly target the glute max.

- Metcon: Benchmark workout with heavy goblet squats/KBS. Break your sets early to avoid redlining.

 

B) Warm Up/Mobility

Grab a KB and a Foam Roller

Complete:

30s on Hamstrings

30s IT Bands

30s on Thoracic Spine

 

Then complete:

10-8-6-4-2

Russian Swings

Goblet Squats

 

C) Strength

1) Barbell Glute Bridge: 5 x 8, AHAP. Rest 60s.

- 1 Count squeeze at top

2) Warm-up Heavy KBS/Goblet Squats: 3 x 3 of each. Rest 60s.

 

D) Metcon

"Pavement"

4 RFT:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

 

L3: (53, 44)

L2: (44, 26) (30s of Double Under Attempts)

L1: (35, 26 Russian Swings)

*60 Single Unders

15:00 Cap

 

E) Extra Credit

1) Reverse Hyper: 4 x 15. Rest 90s.

or

Front Rack Reverse Lunges: 4 x 6 each. Rest 90s.

2) Side Plank: 3 x 20s each. Rest 30s.

 

Coaches Notes

- Strength: New strength movement. If you have the ability to put a pad on the bar do so, if not athletes can go lighter and still receive a great benefit to performing these. At the top of the movement we want to ensure our athletes to not overextend, keeping core engaged, spine neutral. Work on squeezing the glutes hard at the top of the movement. If athletes do not feel this in their glutes then they need to try changing foot position until they do.

- Metcon: Benchmark that is about managing heart-rate and leg fatigue. KB weight choices are intended to be heavier today as athletes should have to break these sets up. Recommend splitting work early as it's easy to try to go out UB and have to take longer bouts of rest.

 

Tuesday, Dec 12th

 

A) Warm Up/Mobility

Lax Ball on Calves/Achilles x 60s each side then,

Row 400 Meters then,

4 Wall Climbs (Find scaling.)

10 T2B (Find scaling.)

5 Burpees

5 Box Jump Overs

 

B) Metcon

32 Minute AMRAP:

Run 400 Meters/ Row 500 Meters

4 Wall Climbs

8 Burpee Box Jump Overs

12 T2B

 

C) Extra Credit

4 Rounds, rest as needed:

25 Banded Pull-aparts

25 each Banded Leg Curls

 

Wednesday, Dec 13th

 

A) Whiteboard Brief

- Strength: Week 1 of Speed Work with the Hang Power Snatch. All sets we are looking for refining technique. Use a moderate load or 70% of Snatch.

- Metcon: Benchmark workout that is about managing grip fatigue. Snatches are intended to be light.

 

B) Warm Up/Mobility

Foam Roll Lats x 60 each.

With a barbell + band:

3 Muscle Snatch

3 OHS

10 Wall Slides with a band

Rest 20s

3 Hang Power Snatch

3 OHS

10 Wall slides with a band

 

*Warm-up reviewing Rope Climbs as a group. Pick scaling for WOD. If you do not have a rope climb you must complete chin up scaling in WOD to build strength.

 

C) Strength

1a) Hang Power Snatch: 6 x 3 @70%. Rest 90s.

- This is 6 "work sets"

- take 3-4 sets to build to a moderate weight.

- Beginner: Work technique with a light bar

1b) Banded Pull-apart at eye level: In between sets of Hang Power Snatch perform 10 slow + controlled banded pull-aparts. Rest 30s.

 

D) Metcon

"Up the Wall"

AMRAP 11:

1 Rope Climb

10 Sit-ups (straight leg from wall)

15 Power Snatch (75, 55)

 

Rx+:(Legless RC) (95, 65)

L3: (65, 35) (3 Strict Chin-ups)

L2: (55, 25) (3 Strict BA Chin-ups)

L1: (45, 25) (8 Ring Rows)

 

E) Extra Credit

4 Rounds of:

8 Alternating DB Curls

8 DB Tricep Extensions from the Floor w. a pause (1 count)

Banded Alphabet (rotate sides each set)

 

Coaches Notes

- Strength: With today's session there will be plenty of time to work on technique first and then perform "work sets" where athletes are using a moderate or a weight where they can practice good movement patterns. Spend the extra time here with extra sets if needed.

- Metcon: This piece is a grip-challenger. Your athletes pace should be around 75% of their best effort as we are looking to move slowly to ensure we don't burn-out our grip too early. Snatches need to be light today. Have your athletes break sets of Snatches up.

 

Thursday, Dec 14th

 

A) Whiteboard Brief

- Metcon: Your 30s of work should be around 85% of your max effort. Determine what this will be for you early in the workout ie. 12 calories and hold it for all 10 rounds.

 

B) Warm Up/Mobility

Game Time!

https://www.youtube.com/watch?v=fWYn5tcgiZI

 

 

C) GPP

10 Rounds of:

-Single Arm Farmer Carry x 50 feet each (70, 53) (*50ft is down the gym one time. So 50ft down with the right hand and 50ft back with the left hand.)

-30s Hard Effort Row, Bike, or 50 meter sprint.

*Rest ONLY 60s. Nothing more. Nothing less.

 

*Score = what you ate for breakfast today. Don't lie =)

 

D) Finisher

3 Sets of:

20 Banded Lat Pulldowns

15 DB Front Raises

https://www.youtube.com/watch?v=D-3JnFrFUOw

10 KB Hammer Curls

Rest 10s between movements/60s after all 3.

 

Coaches Notes

- Metcon: This meton today is mixed GPP/Conditioning. Single arm farmer carries are great to develop frontal core competency and are a asymmetrical movement for us. Not only do they develop core strength but they are demanding on the cardiorespiratory system because of the asymmetrical component. The intervals on the cyclical piece should be hard effort, meaning uncomfortable but not maximal and sustainable.

 

Friday, Dec 15th

 

A) Whiteboard Brief

- Strength: Week 2 of Box Squats. All sets should be capable of being done with perfect form + explosiveness.

- Metcon: Today's metcon is going to challenge you in a new way. The use of DB's always provides a new challenge so you may want to evaluate your weight choices choosing lighter vs. heavier.

 

B) Warm Up/Mobility

60s of Lax Ball on each glute then,

Grab 1 set of DB's.

5 DB Front Squats

5 DB Push Press (neutral grip)

5 DB RDLs

5 DB Power Cleans

5 DB Thrusters

 

Review set-up Box Squats

 

C) Strength

1) Wide Stance Box Squat: 8 x 3 @65%, every 60s.

- Use a 15" Box (parallel)

2) Metcon DB Warm-up x 2 Rounds of:

5 DB Power Cleans

5 DB Thrusters

5 Burpees

 

D) Metcon

In 4:00 Window:

20 DB Power Cleans (50, 30) (Scaling- Hang Power Clean to keep backs flat)

https://www.youtube.com/watch?v=vh0Tj7G4k0c

20 DB Thrusters (50, 30)

Remaining time max rounds of:

5 DB Thrusters

5 Burpees

 

Rest 4:00

 

AMRAP 4:

5 DB Thrusters

5 Burpees

 

*Score = Rounds of “5 DB Thrusters and 5 Burpees” from both AMRAPs.

 

L3: (40, 20)

L2: (30, 15)

 

E) Extra Credit

4 Rounds of:

Double Kettlebell Front Rack Box Step-ups x 6 each

KB Suitcase Deadlift x 6 each

Rest as needed between sets.

 

Coaches Notes

- Strength: Week 2 of Box Squats. We are looking for a vertical shin/wide stance, sitting back on the box and exploding up. There should be no movement below the knee. We'd also rather our athletes opt for lighter weight and faster bar speed than the opposite. Take 3-4 warm-up sets before starting the clock. Dynamic effort sessions are intended to be fast pace so make sure your athletes are moving with purpose.

- Metcon: Anytime there is metcon with DB work it challenges people more than they are prepared for. Because of the unilateral nature and unstable loading with DB's the demand is much higher causing athletes to fatigue faster. WIth that said, choosing light loads will serve most well. We aren't encouraging any pacing or goal today other than efficient movement.

 

Saturday, Dec 16th

 

A) Whiteboard Brief

- Metcon: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is a high-rate of muscular deterioration type workout. Go light.

 

B) Warm Up

"Musical Medballs"

 

C) Prep

Lax Ball x 60s each

- Pec insertion point

- Scapular

Then set-up and perform:

12 Wallballs

12 SDHP (metcon weight)

12 Alt. Step-ups

12 Push Press (same weight as SDHP)

12 Calorie Row

 

D) Metcon

"Fight Gone Bad"

3 Rounds of:

1:00 of Wallballs (20, 14)

1:00 of Sumo deadlift high-pull (75, 55)

1:00 of Box Jumps (20)

1:00 of Push-press (75, 55)

1:00 of Row or Bike (Calories)

Rest 1:00

*Score = total reps

 

E) Extra Credit

Band Volume Accumulation:

50 Banded Hammer Curls

100 Single arm banded pushdowns (50 each)

10s Banded Pallof Iso Hold on each side after each set of Hammer Curls/Pushdowns

 

Coaches Notes

- Metcon: Have your athletes grab whiteboards and record all reps for each movement. At the end they will compile their total. This workout will show up again in 16 weeks. This workout is about muscular-endurance and working for the entire set with minimal stoppage. Due to transition time it's likely athletes will only get 45-50s of work so their rest should be when they transition. Keep heart-rate at bay and not pushing too hard is important here. If needed this workout can be performed in any order to accommodate your class size or done with a partner where one person works at a time. If you choose the partner variation extend each interval to 90s.

 

Sunday, Dec 17th

OLY Class @ Noon

Open Gym @ Noon

 

Monday, Dec 4th

 

A) Whiteboard Brief

- Strength: Today we are working on a new benchmark. The purpose of a multiple-pause squat is to solidify positions (below parallel/above parallel). Progressively add weight working to your heaviest single for the day.

 

B) Warm Up/Mobility

Activation Series

10 Walking Lunges with OH Reach

10 Glute Bridge w. 1 count squeeze

20 Abduction with X-Band (10 Side Steps e/ side)

 

Then Grab a barbell and complete:

2 Rounds:

5 Deadlifts

4 Muscle Cleans

3 Front Squats

2 Push-ups

*Add weight + repeat

 

C) Strength

1) Multiple Pause Front Squat: 1RM. Rest 2:00

- Pause below parallel for 1 count

- Pause above parallel for 1 count

*Beginner: Front Squat: 5 x 5, adding weight if form permits or Goblet Box Squat: 4 x 6-8. Rest 90s.

 

D) Metcon

50 Rounds for Time:

1 Air Squat

1 Burpee

1 Deadlift (185/125#)

1 Sit-up

1 HSPU

 

E) Extra Credit

4 Rounds of:

50 Foot Single Arm Farmer Carry (each)

20 Banded Pull-throughs

 

Coaches Notes

- Strength: Today is a benchmark strength piece that will pop-up again. There are no guidelines in terms of what percentages your athletes will be able to build to because this is a new variation. It's likely percentages won't play out correctly for everyone, but the the intent is ME work in 8-10 total sets and solidifying positions.

 

Tuesday, Dec 5th

 

A) Whiteboard Brief

- Metcon: Today's conditioning is about challenging yourself mentally as with most EMOM progressively gets worse each set forcing you to dig deep. Your goal today is to not miss any sets and choose the right scaling that will push you both physically and mentally.

 

B) Warm Up/Mobility

With a partner:

Row 500 meters

Run 400 Meters

20 Burpees

Run 400 Meters

*One athlete completes their work while their partner rests. Work is split in half ie. athlete 1 rows 250 meters, then athlete 2 rows 250 meters etc.

 

C) Metcon #1

"Beastmode"

EMOM 20:

ODD Minutes: 10 Calorie Row/Bike

EVEN Minutes: 10 Burpees

*Score = You either Complete or DNF (did not finish)

 

L2: (8 Calories) (8 Burpees)

L1: (30s Max Calories) (30s of Max Burpees)

 

D) Metcon #2

Run 1 Mile

 

E) Extra Credit

4 Rounds, Rest as needed:

25 Banded Pull-aparts

25 each Banded Leg Curls

 

Coaches Notes

- Metcon: The purpose of conditioning piece #1 is to push your athletes both physically and mentally. With workout 1 it gets easy to give in and take a minute off. The goal for your athletes is to not let this happen, but in order to save energy movements need to be efficient.

- Metcon #2: This is "cool down" aerobic work in order to facilitate recovery. The goal here is 10-15 minutes of "low-intensity" work. Your athletes should be able to carry on a conversation while doing this work.

 

Wednesday, Dec 6th

 

A) Whiteboard Brief

- Strength: If you were here last Wednesday try to add 5-10# to the weight used but still maintain bar-speed on each set. Make sure elbows stay tucked in. The intent here is lockout strength trained for dynamic effort (speed).

- Metcon: The goal of today's Metcon is to sustain a 85-90% pace for each set. All rounds barbell work should be fast and completed UB. Choose a weight that will challenge you to dig in to complete all 10 front squats and 10 push presses without dropping the bar. You should have at least 90s of rest after each set.

 

B) Warm Up/Mobility

3 Way Banded Shoulder/Lat Stretch then x 20s each position,

1 Rounds of:

25 Banded Face-pulls

20 Banded Pass Thrus

20 Banded Pull-aparts (slow + controlled)

+

With a barbell:

5 Rows

5 Push Press

5 Front Squats

*Add weight + Repeat

 

C) Strength

1a) Speed Floor Press: 6 x 3, every 60s @65% of two weeks 3RM or a moderate weight.

- +5% from last week.

- Pause for a 1 count on each rep.

- Change Grip every 2 sets ie. close, medium, wide, close

- Beginner: 6 x 4, using one moderate weight for all 5 "work-sets" (slightly heavier than last week)

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

 

D) Metcon

Every 4:00 x 5 Sets:

10 Pull-ups

10 Front Squats (115, 75)

10 Push Press (115, 75)

 

Rx+: (C2B Pull-ups)

 

E) Extra Credit

3 Rounds of:

8 Ring or Inverted Rows w. a pause (2 count)

12 DB Tricep Extensions from the Floor w. a pause (1 count)

20s RKC Plank

Rest as needed.

 

Coaches Notes

- Strength: Today is the final day of speed work with the floor press. Remember, the floor press is about developing lockout strength of the top-range of the bench press/press where most athletes lack in terms of strength. Between sets perform slow banded pull-aparts to continuing building that upper-back for shoulder health.

- Metcon: This workout is designed to be able to be done at an uncomfortable/high-threshold pace (85-90%). With that said, all movements should be capable of being done UB for at least the first 3 rounds. The challenge will be to complete all 10 Front Squats and not drop the bar going right to the push press. Athletes should have longer rest than it takes to complete a full round.

 

Thursday, Dec 7th

 

A) Whiteboard Brief

- GPP: Today the intent is change things up with strongman training or GPP work. You may find that this work is more challenging than you imagined.

- Metcon: Pick a pace that you know you can sustain for all 5 rounds today. It will likely be around 75-80% of your max effort. Renegade row weight is your choice today.

 

B) Warm Up/Mobility

Start by foam rolling 2-3 “problem areas” x 20-30s each, 1-2 inches

 

With a light KB perform:

5 swings left arm

5 swings right arm

1 TGU each side

5 Goblet Squats

5 Reverse Lunges each leg

1 TGU each side

5 KB Windmills each side

5 KB Push Press each side

1 TGU each side

 

C) GPP

"Strongman Thursday"

- Heavy Barbell OH Lunges (choose grip width) (not walking)

- Heavy Farmer Carry

- Stone to Shoulder or Overshoulder

- Heavy TGU

- Tire Flips

*Done as AMRAP 20 with stations. Athletes can choose how much work to perform of each.

 

D) Metcon

5 RFT:

21 Double Unders

15 KBS (53, 35)

9 Renegade Rows each Arm

 

L2: (30s of Double Under Attempts) (44, 26)

L1: (40 Single Unders) (35, 26 Russian Swings)

*Renegade row weight is athlete choice today.

15:00 Cap

 

E) Extra Credit (55:00 - 60:00)

Deadbugs: 3 x 10. Rest 60s.

 

Coaches Notes

- GPP: All work should be challenging, but done in a manner where athletes can rest as much as they need to between sets. Today's work is done for 20 minutes with no score so rotating through all stations 3-4 times is likely.

- Metcon: Each set is intended to be done around 80% of maximal effort. KBS should be light and each movement should only take 30-40 seconds to complete. Renegade rows are done with athletes choice in weight but it's likely stronger athletes will use around 50 lbs for men and 25 lbs for women. We'd rather they go light and keep the core engaged than going heavier being all over the place with their rows.

 

Friday, Dec 8th

 

A) Whiteboard Brief

- Strength: Dynamic effort work today. Take 3-4 sets and build to work weight for box squat then perform sets of 3 every 60s. This should segue right into speed deadlifts performing 1 rep every 30s.

- Metcon: Benchmark workout that will challenge your lunges and hips. Try to complete UB reps for as long as possible with your deads but make sure you're staying neutral and not sacrificing your spine.

 

B) Warm Up/Mobility

Grab a barbell and a foam roller:

Start by picking 2-3 "trigger spots" and rolling them only moving a few inches for 30s each on:

- Glutes

- Hamstrings

- Quads

Then with your barbell complete:

10 RDLs

10 Air Squats

*Add light weight to bar

10 Reverse Lunges in place

10 Push Press

*Add light weight to bar

5 Conventional Deadlifts

5 Front Squats

*Put bar in the rack and complete

2 x 5 Box Squat w. wide stance. These should be light and done for technique practice.

 

C) Strength

1) Wide Stance Box Squat: 8 x 3 @60%, every 60s.

- Use a 15" Box (parallel)

2) Speed Deadlift: 6 x 1 @70%, every 30s.

- Beginner: Focus on technique, not speed for 3 sets x 5 reps per set. Rest 60s between sets.

 

D) Metcon

AMRAP 10:

10 Power Cleans (135/95#)

10 Box Jumps (24/20”)

 

E) Extra Credit

4 Rounds of:

Goblet Reverse Lunges x 8 each

KB Suitcase Deadlift x 8 each

Rest as needed between sets.

Coach's Notes

- Strength: This speed session should not take longer than 20 minutes and will put athletes in a good position to be ready for the metcon. Overall, all sets need to be fast/efficient so using less weight and moving more efficiently is advised if needed. (10 minutes box squats, 10 minutes speed pulls). This includes all warm-up sets. Dynamic effort sessions are intended to be fast pace so make sure your athletes are moving with purpose.

 

Saturday, Dec 9th

Toys for Tots Bring-A-Friend Charity Event at 9am.

*Bring an unwrapped gift.

*Bring a friend!

 

Sunday, Dec 10th

OLY Lifting Class w/ Coach Riley @ Noon

Open Gym @ Noon

 

 

Monday, Nov 27th

                                       

                           

A) Whiteboard Brief

                           

- Strength: Focus on perfect technique with power snatch + OHS keeping loads light, but if comfortable build to 75% of 1RM.

                       

                                           

                           

B) Warm Up/Mobility

                           

2 Sets of:

15 Russian Swings (squeeze glutes at top)

X-Band Walk x 5 steps backward/5 forward

5 ea Glute Hip Bridge Single Leg (1 ct a top)

Then,

"Burgener Warm-up w. a pvc"

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

                       

                                           

                           

C) Strength

                           

1) Power Snatch + Overhead Squat: 4 x 2 + 2, adding weight each set if form permits. Rest 90s.

2) Sumo RDL: 4 x 8-10, AHAP. Rest 90s.

3) Goblet Walking Lunges: 3 x 8 ea. Rest 60s.

4) Farmer Carry: Accumulate 300 meters (70, 53). Rest as needed.

                       

                                           

                           

D) GPP

   

4 Rounds of:

15 Wall Balls (30/20#)

15 High Box Jumps (30/24”)

 

                                               

                           

E) Extra Credit

                           

100 Double Leg Banded Leg Curls

                       

                                           

                           

Coach's Notes

                           

- Strength: The focus today is completing all work with perfect technique.

 

                       

Tuesday, Nov 28th

                                       

                           

A) Whiteboard Brief

                           

- Metcon: Today's work is all about maintaining 75-80% of Max effort all rounds. Nothing here should be maximal meaning you should be able to repeat your effort each round. Burpees should NOT take longer than 40s to complete otherwise scale to 8 reps per round.

                       

                                           

                           

B) Warm Up/Mobility

                           

Tabata #1:

1a) Double Unders

1b) Squat Thrusts

 

Tabata #2:

1a) Superman Hold

1b) Hollow Hold

*Alternate between the two movements

                       

                                           

                           

C) Metcon

                           

EMOM 30:

Minute 1: 10 Burpees

Minute 2: 45s Row for meters

Minute 3: 45s Bike for calories

Minute 4: 45s Handstand Walk or 20s Handstand Hold

Minute 5: 45s Max Double Unders

 

L1: (8 Burpees per round) (Single Unders)

*Score = total meters completed on rower

*Alternate Options for Bike or Rower

 

                                               

                           

D) Extra Credit

                           

5:00 of "Cooldown" in the form of static stretching or preferred tissue work

                       

                                           

                           

Coach's Notes

                           

- Metcon: The intent today is slow-sustained work. These pieces are all about consistency/breathing/pacing. These type of pieces lend themselves to improving aerobic power that correlates with sustaining work-output during the CrossFit Open without going Anaerobic. If your athletes are unable to maintain consistent work/rest intervals during each minute then scale back the volume on the burpees as this is the only interval where there is not a required amount of work. The amount of effort on each set of 45s of work should be just outside of their comfort zone, meaning their heart-rate should be elevated for the entire 30 minutes comparable to a 5k run.

 

                       

Wednesday, Nov 29th

                                       

                           

A) Whiteboard Brief

                           

- Strength: The intent today is use last week's 3RM and perform 9 sets for speed work. You will pause for a 1 count on each rep just to ensure we are not "jamming" our elbows into the floor and break up the phases of the lift.

- Metcon: Today's metcon is all about pacing since the movement pattern is complex and cause you to redline if you do not go out slowly. Shoot for 4-5 reps every 60s and augment your pace from there.

                       

                                           

                           

B) Warm Up/Mobility

                           

Box Programming Upper Warm-up

                       

                                           

                           

C) Strength

                           

1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight.

- Pause for a 1 count on each rep.

- Change Grip every 3 sets ie. close, medium, wide, close

- Take 3-4 sets to build to work weight.

- Beginner: 6 x 4, using one moderate weight for all 5 "work-sets" (slightly heavier than last week)

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

                       

                                           

                           

D) Metcon

                           

"CP"

For time:

30 Curtis P's (135, 95)

*1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press

 

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)


 

                                   

E) Extra Credit

                           

3 Rounds of:

25 Banded Face Pull-aparts

25 Single Arm Banded Pushdowns each

10 Banded Pallof Press

Rest as needed.

                       

                                           

                           

Coach's Notes

                           

- Strength: All sets should be perfect technique. The loading should allow athletes to explosive on each rep after the 1 count pause. Keep in mind the purpose of the floor press to work the "lockout" ie. top range which allows us to develop the triceps and improve all other pressing movements. Even though the range of motion is less than a normal bench press, athletes can't use their feet making this variation harder (assuming athletes have good bench press technique). Banded pull-aparts are done between each set, slow + controlled. There is banded face pull-aparts for extra credit as well as having extra upper-back work will help keep shoulders healthy.

- Metcon: Athletes should be able to complete 4-5 reps every minutes so loading should be relatively light. This workout is about maintaining a consistent pace that is slower than normal because the movement is complex and will elicit a huge spike in heart-rate if athletes go out too fast. None of the 3 movements should present an issue though if athletes choose the correct weight. Weights may be slightly lighter than what they would choose for a workout like "Grace".

 

                       

Thursday, Nov 30th

                                       

                           

A) Whiteboard Brief

                           

- Skill: Decide on one olympic lifting movement or variation that you want to spend time on today improving. Keep loads light (less than 60%) to ensure technique is taking precedence.

- Metcon: Each set should be capable of being done UB and each round should be close in splits.

                       

                                       

                           

B) Warm Up/Mobility

                           

Game Time!

*Coach’s Choice

Then with a PVC

"9 Essential Movements of CrossFit"

x 10 reps of each movement

http://crossfitrepscheme.com/featured-post-2/

 

                       

                                                   

C) Skill

                           

Oly Skill Work

*Pick 1 Movement and Spend 15 minutes working on it.

 

                                               

                           

D) Metcon

                           

5 RFT:

5 T2B

5 HSPU

10 Pistol Squats

10 Calorie Bike or Row

*20 Minute Cap

 

                                               

                           

E) Extra Credit

                           

Single Arm Farmer Carry: 4 x 100 Meters. Rest 90s.

                       

                                           

                           

Coach's Notes

                           

- Skill: These sessions are always great to give athletes individual guidance as to what is going to be beneficial from them individually in terms of movement improvement.

- Metcon: You will have time today to get in GPP extra credit single arm farmer carries. These should be heavy/awkward and work lateral flexion. Athletes will go 50 meters on side then 50 meters on the other.

 

                       

Friday, Dec 1st

                                       

                           

A) Whiteboard Brief

                           

- Strength: Final week of speed back squats. We only had 2 weeks with speed back squats because of the holiday last week, but these will pop again in the future.

- Metcon: This workout is intended to push your mental capability as it gets progressively harder each round. Establish your pace early and use a load that allows you to stay consistent.

                       

                                           

                           

B) Warm Up/Mobility

                           

Foam Roll x 20s passes each:

- IT Bands

- Quads

- Adductors

 

                                   

C) Strength

                           

1) Speed Back Squats: 5 x 3 @85%, every 90s.

2) Warm up your Hang Power Clean: Work up to a moderate double. Rest 90s.

 

                                               

                           

D) Metcon

                           

"Adrenaline"

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Hang Power Cleans (135, 95)

4 Burpee Box Jumps

4 Hang Power Cleans

6 Burpee Box Jumps

6 Hang Power Cleans

And so on adding 2 reps each round. Score = total reps completed

 

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)

 

           

E) Extra Credit

                           

3 Rounds of:

15 Banded Goodmornings

15s Side Plank each side

15 KB Rows each side

*Rest as needed between sets

                       

                                           

                           

Coach's Notes

                           

- Strength: All sets of speed back squats should be smooth, but not necessarily fast as we are using a load that will likely not elicit the same velocity. This is intended, but form should perfect. After back squats take 10 minutes and build above work weight for the metcon.

- Metcon: Benchmark workout where the score is total reps completed (like an Open workout). The challenge is maintaining breathing with global movement patterns. Scaling is very important as this is an easy workout to "redline" on. Scores will range, but an advanced score is 60+ reps.

 

                       

Saturday, Dec 2nd

                                       

                           

A) Whiteboard Brief

                           

- Metcon: Today’s workout is all about finding a consistent row pace/sharing work volume strategy. The snatches are intended to be light so make sure you move the bar with authority for at least 15 UB Reps.

                       

                                           

                           

B) Warm Up/Mobility

                           

Partner up and grab a barbell, jump rope, and rower. Perform:

AMRAP 8:

5 OH Squats

5 Calorie Row or Bike

20 Double Unders or Attempts

*One athlete completes all work while the other athlete foam rolls where they are sore + lats.

                       

                                           

                           

C) Metcon

                           

AMRAP 33 w. a partner:

1k Row

100 Double Unders

50 OH Squats (75, 55)

 

                       

                           

D) Extra Credit

                           

Accumulate:

75-100 Hang Power Cleans

75-100 DB Bench Press (light)

75-100 Banded Pull-aparts (heavy band)

                       

                                           

                           

Coach's Notes

                           

- Metcon: This workout is intended to feel like Open workout 14.1 in the sense the built in rest will allow for other intensity of efforts each set by both athletes. As such, barbell weights must be light. If not the weight is too heavy. Athletes should set a goal to complete their rowing intervals at a pace that is slightly uncomfortable each round.

 

Sunday, Dec 3rd

 

Oly Lifting Class @ Noon

Open Gym @ Noon

                   

 

Monday, Nov 20th

                                       

                           

A) Whiteboard Brief

                           

- Strength: Spend the entire session focusing on technique adding weight if technique permits. Squats cleans are done as clusters today where you complete 1 rep, drop, take a step back and then reset up.

- Metcon: This workout is challenging today for both your grip and lungs. Use a challenging weight! Squat cleans will likely be completed as singles.

                       

                                           

                           

B) Warm Up/Mobility

                           

BP Lower Body Warm-up

                       

                                           

                           

C) Strength

                           

Squat Clean Set: Build to a heavy 1.1 (10s). Rest 2:00

- Take 8-10 total sets including warm-up sets.

- 1.1 are clusters where you rest 10s between singles.

- Adv: Build to 85-90% of 1RM.

- Beginners: Spend 20 minutes working technique or sub Front Squat from a rack performing sets of 5.

                       

                                           

                           

D) Metcon

                           

"Southie"

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

 

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

12:00 Cap

 

           

E) Extra Credit

                           

1a) Single Leg RDL: 3 x 6-8 ea. Rest 30s.

1b) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.

                       

                                           

                           

Coach's Notes

                           

- Strength: Today's strength session is geared more towards technique, but athletes that have great technique can build to a heavy set. This will likely be around 85-90% of their 1RM. There will be ample time to practice technique and be as prepared as possible for the movements in the metcon.

- Metcon: Today's metcon should be done with a challenging load, meaning hang power cleans will be completed in smaller sets (less than 10 reps per set) and squat cleans will likely be all singles. This workout is about breaking sets before you have to keep from redlining.

 

                       

Tuesday, Nov 21st

                                       

                           

A) Whiteboard Brief

                           

- Metcon: Break work however you see fit, but record your scores for each round as the score today will be the total amount of rounds completed. Come up with a plan that gives the most efficient transitions on both the rower and gymnastics work.

                       

                                           

                           

B) Warm Up/Mobility

                           

Row 300 Meters then,

20 Air Squats

20 Scorpions

20 Push-ups

50 Banded Pull-aparts

20 Push-ups

20 Scorpions

20 Air Squats

                       

                                           

                           

C) Metcon

                           

In a 8:00 Window with a partner:

Row 1k:

Remaining time Max Rounds of:

10 Pull-ups

15 Push-ups

20 Air Squats

 

*Rest 60 Seconds

 

*Do this for 2 more 8 Minute AMRAP Rounds.

 

Total of 3, 8 Minute AMRAPS. Rest 60 seconds in between each round.

 

26 Minutes on the clock.

 

*Score = total rounds

 

                                   

D) Extra Credit

                           

Accumulate:

2:00 of Glute Marching

100 Double Leg Banded Leg Curls

100 meters each of Single Arm Farmer Carry (AHAP)

                       

                                           

                           

Coach's Notes

                           

- Metcon: There is 60s rest between each 8 Minute AMRAP completing a total of 3, 8 minute AMRAPs. The intent today is interval work on the rower/team strategy. Overall, teams score should not drop off and likely their scores will improve after round 1 figuring what strategy works best. It's likely performing 500/500m on rower and then splitting gymnastics work will be the simplest and most effective plan, but allow athletes to figure that out for themselves. Work does not have to be split though.

 

                       

Wednesday, Nov 22nd

                                       

                           

A) Whiteboard Brief

                           

- Strength: Take 5-6 sets and progressively build to a 3RM. Make sure you have spotters in place. Typically your floor press will be 10-15% less than your bench press because you cannot use your feet.

- Metcon: Each workout is intended to be high-threshold ie. 90% effort. You should be able to move quickly with limited bouts of rest.

                       

                                           

                           

B) Warm Up/Mobility

                           

5:00 of Dynamic Warm-up then,

with a band and a KB

10 KB Push Press (5 each)

15 Banded Pull-apart behind neck

10 Russian KBS

15 Banded Pull-apart in front

10 SDHP

15 Banded Pull-apart at eye level

10 Step-ups

*Add weight

10 KBS

10 SDHP

10 Box Jumps w. step down

                       

                                           

                           

C) Strength

                           

1a) Close Grip Floor Press: 3RM.

- Take 5-6 sets and build to a 3RM.

- Beginner: 5 x 5, using one moderate weight for all 5 "work-sets"

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

                       

                                           

                           

D) Metcon

                           

Each for time:

3 RFT:

20 KBS (53, 35)

20 Burpees

 

Rest 5:00

 

3 RFT:

20 SDHP (53, 35)

20 Box Jump w. Step Down (24, 20)


 

20:00 Cap

                       

                                                   

E) Extra Credit

                           

1a) DB Pull-overs: 3 x 10. Rest 30s.

1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.

2) Elbow Plank: Accumulate 2:00. Use weight if needed.

                       

                                           

                           

Coach's Notes

                           

- Strength: We will be performing Close floor press for speed next week using a percentage of today's max. This should take 20 minutes between building in weight and resting 2 mins between heavy sets. It's important to make sure people are executing bench press with proper form so watch video beforehand.

- Metcon: Each metcon is intended to be completed at an "uncomfortable pace", meaning we would rather have athletes move as fast as their able. With that said, KBS/SDHP need to be light completed as close to UB as possible. 5:00 or less for the first piece and 4:00 or less for the second piece is doable.

 

Thursday, Nov 23rd

Happy Thanksgiving! No Classes.

 

Friday, Nov 24th

NO 5:30am!

 

Turkey Bird Purge!

 

Only the 9am and 5:30pm.

*Allow 90 Minutes for class.

 

                       

Saturday, Nov 25th

                                       

                           

A) Whiteboard Brief

                           

- Metcon: Come up with a strategy that allows consistent flow of work. It's likely you and your partner will have different strengths so use that to your teams advantage ie. one athlete performs bigger sets of one movement than the other.

                       

                                           

                           

B) Warm Up/Mobility

                           

Game Time!

                       

                                           

                           

C) Metcon

                           

AMRAP 35 with a partner:

100 Wallballs (20, 14)

80 Abmat Sit-ups

60 Burpees

40 Alt. DB Snatch (50, 30)

20 DB Front Squats (50, 30)

*After each completed round each athlete completes 2 Rope Climbs

 

                       

                           

D) Extra Credit

                           

"Arms + Abs Finisher"

As fast as possible:

50 Reverse Barbell Curls

50 Barbell Curls

50 Hollow Rocks

*Use an empty bar

                       

                                           

                           

Coach's Notes

                           

- Metcon: There is 300 reps of total work per round today so having a strategy is important. Overall, a great goal is complete 1.5-2 completed rounds. Athletes can split work however they see fit today. DB weight choices should be light today or the same weight used during last years open workouts.

 

Sunday, Nov 26th

Oly Lifting Class @ Noon

Open Gym @ Noon

 

Monday, Nov 13th

                                       

                           

A) Whiteboard Brief

                           

- Strength: Take 6-8 sets and work up to a 2RM Front Box Squat. For those of you that have a current 1RM Front Box Squat try to match that weight. This will differ by 10-20% from your front squat max because the phases of the lift are broken up.

- Metcon: Each AMRAP is intended to be a maximal effort hence the reason the reps and time domain are low. It's likely you will not be able to repeat your effort for all 3 AMRAPs and this is okay, but we want 100% the first metcon and 80-85% effort the last two.

                       

                                           

                           

B) Warm Up/Mobility

                           

Grab a barbell and complete:

5 Deadlifts

10 Lateral Bar Hops

5 Front Squats

10 Burpees

5 Power Cleans

5 Front Squats

*Add weight

2 Power Cleans

2 Lateral Burpees

2 Squat Cleans

2 Lateral Burpees

*Rest as needed between sets.

                       

                                           

                           

C) Strength

                           

1) Front Box Squat: 2RM.

- Beginner: Work up to a challenging set of 5.

- Use a 13-15" Box

 

2) Power Clean + Squat Clean: Work above metcon weight in 3-4 sets performing sets of 1 power clean + 1 squat clean. Rest 60s. This is simply to get prepared for the Metcon and should take no longer than 5-7 minutes.

                       

                                           

                           

D) Metcon

                           

"Times 3"

AMRAP 5:

3 Squat Cleans (135, 95)

6 Lateral Burpees

 

Rest 2:00

 

AMRAP 5:

3 Power Cleans (135, 95)

6 Lateral Burpees

 

Rest 2:00

 

AMRAP 5:

3 Power Cleans

3 Squat Cleans

6 Lateral Burpees

 

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (Regular Burpees)

 

Beginner Metcon:

10 Goblet Squats in Place of Squat Cleans (53, 35)

10 Deadlifts in Place of Power Cleans (135, 95)

                       

                                           

                           

E) Extra Credit

                           

1a) Bulgarian Split Squat: 3 x 6-8 ea. Rest 30s.

1b) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.

                       

                                           

                           

Coach's Notes

                           

- Strength: Take 6-8 sets and work up to a 2RM Front Box Squat. For those that have a current 1RM try to match that weight. For those that do not establish a max today if form is on point. This will differ by 10-20% from their front squat max because the phases of the lift are broken up. The intent here is work on developing force out of the hole without the aid of the stretch reflex.

- Metcon: Each AMRAP is intended to be a maximal effort hence the reason the reps and time domain are low. Athlete will not be able to repeat their effort for all 3 AMRAPs and this is okay. Today we want 100% the first metcon and 80-85% effort the last two. The barbell loading should be comparable to the weight they'd choose for "Grace".

 

                       

Tuesday, Nov 14th

                                       

                           

A) Whiteboard Brief

                           

- Metcon: On paper this workout does not look too bad, but the once you hit the "100 KBS" you don't want to hit a wall so keep loads light. Work on pacing for the entire piece even though it starts off rather simple. Effort should be around 70-80%.

                       

                                           

                           

B) Warm Up/Mobility

                           

20 Walking Lunges

40 Single Unders

20 Abmat Sit-ups

40 Single Unders

20 KBS (Metcon weight)

40 Double Unders or Attempts

+

Mobility + Activation Circuit:

1a) High to Low Plank x 10 passes

1b) Shoulder Taps x 20 (alternating)

1c) Banded Lat Stretch x 20s each

x 2 rounds

                       

                                           

                           

C) Metcon

                           

"600"

For time:

100 Double Unders

100 Walking Lunges

100 Abmat Sit-ups

100 KBS (53, 35)

100 Shoulder Taps

100 Double Unders

L2: (Double Under Attempts)

L1: (50-75 reps per movement) (Single Unders) (35, 26 Russian Swings)

20:00 Cap

                       

                                           

                           

D) Extra Credit

                           

Accumulate:

2:00 of Glute Marching

100 Double Leg Banded Leg Curls

100 meters each of Single Arm Farmer Carry (AHAP)

                       

                                           

                           

Coach's Notes

                           

- Metcon: On paper this workout does not look too bad, but the once people hit the "100 KBS" their pace will likely slow down quite a bit. Work on pacing for the entire piece even though it starts off rather simple. Break KBS into sets that allow consistent work output. Weight choices here should be light. Effort should be around 70-80% (slightly uncomfortable).

 

                       

Wednesday, Nov 15th

                                       

                           

A) Whiteboard Brief

                           

- Strength: We've spent a lot of time performing work in the transverse plan for the last 4-weeks. Today we are looking for challenging sets of rows in which you will complete the first 30 reps with a pronated grip and last with a supinated grip (rhomboid vs. bicep).

- Metcon: Interval work today. The goal for you is to complete all sets of push press/pull-ups UB or close to it for all 4 rounds. The rest interval will allow you to sustain 75-80% of max effort. Keep track of all your splits today and record the slowest split for your score.

                       

                                           

                           

B) Warm Up/Mobility

                           

Box Programming Upper Warm-up

                       

                                           

                           

C) Strength

                           

1a) Barbell Rows: Accumulate 60 Reps, AHAP (working up in weight). Rest 90s.

- Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip.

1b) Perform 10 Slow and Controlled Banded Pushdowns between sets.

 

2) Warm-up Pull-ups for Metcon

                       

                                           

                           

D) Metcon

                           

4 Rounds, each for time:

18/15 Calorie Row or Bike

15 Box Jumps w. step down (24, 20)

12 Push Press (135, 95)

9 Pull-ups

Rest 60s.

*Score = slowest split

 

L3: (115, 75)

L2: (95, 65) (Band Assisted)

L1: (65, 35) (Ring Rows)

 

                                               

                           

E) Extra Credit

                           

1a) DB Pull-overs: 3 x 10. Rest 30s.

1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.

2) Elbow Plank: Accumulate 2:00. Use weight if needed.

                       

                                           

                           

Coach's Notes

                           

- Strength: The goal today is to work challenging back/bicep work. In CrossFit there tends to be more emphasis on upper body pushing than pulling. This work is important compared to just performing pull-ups and works the transverse plane vs. pull-ups working frontal plane.

- Metcon: This piece is intended to be "aerobic-power" in nature and pacing around 75-80% each set. With that said, all work needs to be completed in a controlled fashion, meaning smooth not necessarily fast. For instance, a slight pause between reps on box jumps and push press will keep heart-rate consistent. Pull-ups should be capable of being done in 2 sets or less. The score today is the slowest split.

 

Thursday, Nov 16th

                                       

                           

A) Whiteboard Brief

                           

- Metcon: Today's work will be more challenging than it looks. It's up to you to decide how hard you want to push yourself today but do not overlook how challenging these intervals are.

                       

                                           

                           

B) Warm Up/Mobility

                           

400 Meter run then

Dynamic Warm-up- Coach’s Choice

*Consistent light/easy movement

*Set-up rowers/teams

+

Lax Ball x 60s each

- Calves

                       

                                           

                           

C) Metcon

                           

Part #1

You go/I go style:

8 Rounds of:

Row 200 Meters

*Each partner must complete 200 meters for it to be a full round.

25:00 Cap on this work:

 

Part #2

With a partner:

8:00 Max Distance

Front Rack Kettlebell Carry Athlete choice of weight. This will be completed together trading off kettlebells when necessary.

 

Coach's Note

- Metcon: Row intervals- the goal is complete all work at an "uncomfortable" pace but sustained efforts. Even though these are done with a partner, work is not split.

 

                       

Friday, Nov 17th

                                       

                           

A) Whiteboard Brief

                           

- Strength: Week 1 of Speed Back Squats. All sets should be smooth/explosive with no pause in between sets. Take 3-4 sets and build to 75% of 1RM then perform all sets every 60-90s.

- Metcon: Challenge yourself with your 400m sprint and try to perform 2-3 reps every minute for the remainder of the time. This will get challenging fast so your load choice needs to be light.

                       

                                           

                           

B) Warm Up/Mobility

                           

3 Sets of:

5 Cook Squats w. OH Reach (each)

5 Cook Squats

5 Reverse Lunges in place

Then grab an empty BB and complete:

3 Muscle Snatches

4 Overhead Squats

10 Walking Lunges w. plate OH

5 Back Squats

5 Goodmornings

+

2 Sets of:

10 Glute Bridge on floor

10 X-band Walks left/right

                       

                                           

                           

C) Strength/Skill

                           

1) Speed Back Squats: 6 x 4 @75%, every 60-90s.

 

                                               

                           

D) Metcon

                           

In 7:00

400 Meter Run

Remaining time: DB Manmakers (40/25#)

*Score = total reps.

                       

                                           

                           

E) Extra Credit

                           

3 Options:

1) Reverse Hyper: 3 x 20-25. Rest 90s.

2) Banded Pull-throughs: Accumulate 100 Reps.

 

                       

                                               

Coach's Notes

                           

- Strength: Week 1 of Speed Back Squats. All reps should be explosive and only take 5-7 seconds to complete. We will be working with these for the next 3 weeks with different volume and loading prescriptions.


 

Saturday, Nov 18th

*No 9am Group Class

 

“House Party”

In House Partner Competition!

 

Sunday, Nov 19th

Oly Lifting Class @ Noon

Open Gym @ Noon

 

Monday, Nov 6th

                                       

                           

A) Whiteboard Brief

                           

- Strength: Today we are working up to a challenging triple for the touch n go deadlift. Use a clean grip/hook grip. The goal is to work up to 80-85% or a challenging set of 3.

- Metcon: As the name is implied this workout should be relatively short (11 mins or less). That means all work needs to be completed in as few of sets as possible.

                       

                                           

                           

B) Warm Up/Mobility

                           

5:00 Dynamic Warm-up then,

20 X-Band Walks each side

Then grab a BB:

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Good morning

5 Thrusters

+

2 Sets of:

20s Pigeon Pose each side

10 Lateral Squats w. Light KB in goblet Position

                       

                                           

                           

C) Strength

                           

1) Clean Grip Deadlift: Work up to 80-85% for a touch n go set of 3.

*Beginner: 5 x 5, only adding weight if form permits.

2) 1-Arm KB Row: 3 x 8 ea. Rest 60s.

3) Metcon Warm-up: 3 Rounds of 5 Power Clean/10 Walking Lunges BW. These are done at 90% effort.

           

                                           

                           

D) Metcon

                           

"Short + Sweet"

3 RFT:

10 Power Cleans (135, 95)

20 Double KB Walking OH Lunges (53s, 35s)

 

L3: (115, 75) (35s, 25s)

L2: (95, 65) (Weighted walking lunges)

L1: (65, 35) (BW Lunges)

11:00 Cap

                                       

                           

E) Extra Credit

                           

3 Rounds of:

30 Banded Leg Curls each

20 Banded Hip Flexor Pulls (total)

10 Banded Pallof Press + Hold (1 Count)

                       

                                           

                           

Coach's Notes

                           

- Strength: Take 5-6 sets and work up to a challenging touch n go triple. Form takes precedence so don't sacrifice technique for loading. A good goal is working up to 80% of current deadlift max if known. There is more than enough time to work on technique today before starting "work-sets". The purpose of using a clean-grip is to develop grip strength and protect the biceps-tendon.

- Metcon: This workout today will challenge your athletes across the board. Cleans are intended to be done in sets of 5/5 or fast singles and lunges in 2 sets or less. Many of your athletes may need to scale the loading for the walking OH Lunges if their mobility does not permit. As such, a walking weighted lunge will suffice for scaling.

 

                       

Tuesday, Nov 7th

                                       

                           

A) Whiteboard Brief

                           

- Gymnastics: EMOM superset of 2 gymnastics movements. There should be roughly 20-30s of work each set for movement 1 and 10-20s for movement 2.

- Metcon: We are looking for intervals that stay consistent for all 5 rounds. There should be enough rest (90s-2:00) each round to keep consistent splits otherwise think about scaling further.

                       

                                           

                           

B) Warm Up/Mobility

                           

Stretch it out with the band. Coach’s choice.

                       

                                           

                           

C) Skill

                           

Gymnastics Skill + Gymnastics Static Hold

*Spend 10:00 teaching people the kip

 

EMOM 8:

ODD Minutes: 20-30s Kipping.

Adv: T2B, Butterfly Pull-up

EVEN Minutes: 10-20s L-Sit or L-Hold

Adv: HS Walking

                       

                                           

                           

D) Metcon

                           

Every 5:00 x 4 Sets:

Row 500 Meters or 40 Calories on the Bike

50 Double Unders

25 Russian KBS (70, 53)

 

L3: (53, 35)

L2: (35, 25) (60s of Double Under Attempts)

L1: (35, 25) (75 Single Unders)

           

                                           

                           

E) Extra Credit

                           

Complete 5:00 of "cooldown work" ie. bike, run or rower.

Then,

Complete 5:00 of Tissue Work/Static Stretching

 

                       

                                           

                           

Coach's Notes

                           

- Skill: Skill work similar to last week Thurs. Spend 10:00 learning the kip or refining current technique. Keep sets small to not induce high amounts of fatigue.

- Metcon: We are looking for sustained efforts that are around 85% effort. Choose pace that can be sustained rather than a pace where output will likely drop off. Double under should not take longer than 60-90s to complete so scale accordingly. KBS should be heavier but capable of being done in 2 sets leaving at least 90s-2:00 of rest each interval. Row splits should increase slightly if possible each round.

 

                       

Wednesday, Nov 8th

                                       

                           

A) Whiteboard Brief

                           

- Strength: Similar to last week we are working upper-body pull/push, but this week there is more emphasis on rhomboids and triceps as opposed to last week was more bicep/tricep dominant. All sets should be challenging.

- Metcon: You get to pick which Metcon you want to do!

                       

                                           

B) Warm Up/Mobility

                           

10-8-6-4-2

Squat Thrusts

Push-ups

Air Squats

Hollow Rocks

Then grab a band and complete:

50 Banded Pull-aparts

30 Banded Pushdowns

+

3-Way Banded Shoulder/Lat Stretch x 20s each position

                       

                                           

                           

C) Strength

                           

1a) Shoulder Width Grip Pull-up Clusters: 4 x 2.2.2 (10s). Rest 90s.

- Rest 10s between set of 2.

- Adv: Use added weight

- Int. Bodyweight

- Beg: Partner Assisted.

*All sets should be challenging. Similar to last week, but done with a pronated grip.

1b) DB Neutral Grip Floor Press: 4 x 5. Rest 90s.

 

                                               

                           

D) Metcon

                           

"Cindy"

AMRAP 20:

5 Pull-ups

10 Push-ups

15 Air Squats

Or

"Mary"

AMRAP 20:

5 HSPU

10 Pistols

15 Pull-ups

 

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows (Box Push-ups)

                       

                                           

                           

E) Extra Credit

                           

3 Rounds of:

10 DB Rolling Tricep Extensions

15 Banded Face Pull-aparts

20 1-Arm KB Squat (10 each side)

*Rest as needed between sets.

                       

                                           

                           

Coach's Notes

                           

- Strength: Week 2 of Upper-body pull/push work. This week we are working pull-ups to emphasize more shoulder/back development whereas last week we focused more the biceps. DB Floor presses should be relatively heavy, but make sure athletes have a spotter. Have your athletes use a "neutral" grip with these.

- Metcon: This is a high-volume gymnastics piece as many of you may know so pacing and staying away from muscular failure is key. Most athletes should look to complete a set every 60-90s depending on your ability.

 

                       

Thursday, Nov 9th

                                       

                           

A) Whiteboard Brief

                           

- Accessory: Similar to last week except the ODD Minutes we will perform a bottoms-up carry.

- Metcon: Each AMRAP is only 4 minutes so with that said you should be able to work with minimal rest. The order of this workout does not matter today.

                       

                                           

                           

B) Warm Up/Mobility

                           

Abmat Pizza Game

- 1 Drop = 5 Push-ups, 10 Air Squats, 15 Sit-ups

+

- Couch Stretch x 60s each

- Banded Ankle Mobility x 30s each

                       

                                           

                           

C) Accessory

                           

Accessory WOD

EMOM 10:

ODD Minutes: 50 Ft Bottoms-up KB Carry

EVEN Minutes: *Athlete Choice

*Choose one accessory movement for a body-part that needs work. Coaches should give direction. This can relate to body-composition or be skill related

                       

                                           

                           

D) Metcon

                           

AMRAP 4:

Calories Assault Bike or Rower

 

Rest 1:00

 

AMRAP 4:

Max 100 Meter Farmer Carries (70, 53)

 

Rest 1:00

 

AMRAP 4:

Max Turkish Get-ups (athlete choice of weight)

 

Rest 1:00

 

AMRAP 4:

8 Max Ball Slams (30, 20)

8 SDHP (95, 65)

                       

                                           

                           

E) Extra Credit

                           

AMRAP 6:

X-Band Walks x 10 steps each direction

Banded Leg Curls x 25 reps each leg

15s each Side Plank

                       

                                           

                           

Coach's Notes

                           

- Skill Work: Take 5:00 between warming up and choosing a movement for accessory EMOM today. Nothing should be too taxing here as we are looking for roughly 30-40s of work for each minute. Similar to last week/same intent.

- Metcon: 4:00 of working at a consistent pace accumulating volume of each movement. Score is total rounds of the last AMRAP. SDHP should be light, but farmer carries should be heavy, and TGU is dependent on athlete's ability, but for most these will be light.

 

                       

Friday, Nov 10th

                                       

                           

A) Whiteboard Brief

                           

- Metcon: Hero workout "Andy" for Veteran's Day today. The original version of this workout uses a 20# vest to complete as Rx, but we added this for Rx+ today. The intent today is pacing and pushing through the pain once fatigue sets in. Loading is intended to allow you to work at consistent rates, so make sure scaling is on point.

                       

                                           

                           

B) Warm Up/Mobility

                           

 

*Prepare for WOD

                       

                                           

                           

C) Metcon

                           

"Andy"

For time:

25 Thrusters (115, 75)

50 Box Jumps w. step down (24, 20)

75 Deadlifts (115, 75)

1.5 Mile Run

75 Deadlifts

50 Box Jumps

25 Thrusters

 

Rx+:(Wear a 20# Vest)

L3: (95, 65)

L2: (75, 55) (20, 14)

L1: (65, 35) (25 Deadlifts each set) (30, 20, 15 Step-ups each set) (800m Run)

*45 Minute Cap

                       

                                           

                           

Coach's Notes

                           

- Metcon: Hero workout "Andy" for Veteran's Day today. The original version of this workout uses a 20# vest to complete as Rx, but we added this for Rx+ today. The intent today is pacing and pushing through the pain once fatigue sets in. Loading is intended to allow athletes to work at consistent rates, so make sure scaling is on point. Only spend 10 minutes on warm-up/prep and then get right into it.

 

                       

Saturday, Nov 11th

                                       

                           

A) Whiteboard Brief

                           

- Field Day: Today is intended to be fun a day and a change of pace, but still quite challenging. All tests of these tests you will see again and are great ways to measure our fitness. Overall, you can rest as much as needed and can complete these events in any order.

                       

                                           

                           

B) Warm Up/Mobility

                           

Funnell Tag x 5:00

Run 400 Meters as a Group

*Partner up and complete:

30 Partner Wallballs

30 Partner Medball Chest-passes

30 Ball Russian Twists

30 Partner Wallballs

+

Foam Roll x 30s each:

- Quads

- IT Bands

- Thoracic Spine

- Lats

- Hamstrings

                       

                                           

                           

C) Prep

                           

Review all Tests. All tests can be done in random order. Have athletes partner up for tests 1,2,4,5,6 to count each others reps/distance. Athletes will complete run test on their own so have a clock running.

                       

                                           

                           

D) Metcon

                           

"Field Day"

1) Max Distance Broad Jump: 3 Attempts

*Broad jump is a test of power-output. NFL RB 10+ ft.

 

2) Max UB Wallballs:

*Test of mental capacity/endurance.

 

3) Max Calories on the Rower in 8:00

*Or Max calories bike

 

4) Max Push-ups in 60s.

*Upper Body Endurance Test

 

5) Max Distance Run 12:00

 

6) Max Sit-ups in 60s.

*Hip Flexor/Abdominal Endurance Test

 

7) Max Burpees in 60s

 

 

                       

                                           

                           

E) Extra Credit

                           

AMRAP 6:

30 Banded Pull-aparts

20 Alternating DB Curls

50 Foot Single Arm Farmer Carry (alternate sides)

                       

                                           

                           

Coach's Notes

                           

- Field Day: Today is intended to be fun a day and a change of pace, but still quite challenging. All tests have relevance to athletes level of fitness and are repeatable. Overall, athletes can rest as they need to and complete these events in any order. Running a "field day" is a great change of pace and will be well-received by your athletes. These tests will be repeated again over the course of the next 6 months.

 

Sunday, Nov 12th

 

Oly Lifting Class @ Noon

Open Gym @ Noon

 

Monday, Oct 30th

                                       

                           

A) Whiteboard Brief

                           

- Strength: Back Squat 3RM.

- Metcon: This workout is very challenging, but each round should be able to be done 5/5 and 10/10 for deadlift/wallball. Find a pace and sustain it even if that means starting slow.

                       

                                           

                           

B) Warm Up/Mobility

                           

Grab a Wallball and Barbell

Complete:

10-8-6-4-2

Wallballs

Deadlifts

*Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets.

+

Pigeon Pose on Box: 60s on Each side. Between sets test Air Squat x 5 reps to see if you notice a change after mobilizing.

                       

                                           

                           

C) Strength

                           

1) Find a 3RM Back Squat. The 3 reps must be unbroken reps.

- 5-6 sets progressively adding weight each set.

2) Warm-up Deadlifts and Wallballs

                       

                                           

                           

D) Metcon

                           

"Dead Ball V2"

AMRAP 10:

10 Deadlifts (225, 155)

20 Wallballs (20, 14)

 

L3: (185, 125)

L2: (155, 105) (14, 10)

L1: (135, 95) (10, 8)

                       

                                           

                           

E) Extra Credit

                           

3 Rounds of:

10 KB Rows each

15 Banded Resisted Russian Swings

20 Hollow Rocks

*Rest as needed between sets

                       

                                           

                           

Coach's Notes

                           

- Metcon: Deadlifts should be challenging but capable of being done UB. Wallballs should be done in 2 sets or less.

 

Tuesday, Oct 31st

                                       

                           

A) Whiteboard Brief

                           

- Metcon: Special Halloween workout today. You and your partner can decide on what plan of attack best suits you. Keep in the mind that there are 120 burpees in the middle of this piece so plan ahead.

                       

                                           

                           

B) Warm Up/Mobility

                           

Partner up and grab a barbell. Perform w. the empty bar:

AMRAP 10:

5 Power Cleans

5 Front Squats

5 Push Press

5 Burpees

20 Double or Single Unders

*Perform all BB movements without putting bar down then switch with partner. Add weight each round working up to desired metcon weight.

                       

                                           

                           

C) Strength/Skill

                           

8 Minutes of Metcon Preparation:

3 Power Cleans (adding weight to Metcon weight)

3 Front Squats

3 Bar Facing Burpees

21 Double Unders or Attempts

*Rest as needed between sets.

                       

                                           

                           

D) Metcon

                           

"Monster Mash"

With a partner for time:

60 Power Cleans (135, 95)

600 Meter Run

60 Front Squats (135, 95)

600 Meter Run

200 Double Unders

120 Burpees

600 Meter Run

60 T2B

600 Meter Run

60 S20H (135, 95)

*One person works at a time. Split as needed.


 

    Coach's Notes

- Metcon: Fun Halloween workout today. Barbell movements should be able to be done in sets of 5 reps. Weights choices should not impair people's ability to move efficiently, but the weight should be comparable to what your athletes would use for a workout like "Grace". Advise your athletes to come up with their own plan today. Overall, efforts should be around 80%. Keep in the mind that there are 120 burpees right in the middle of this workout so having a plan in place before athletes hit the double unders/burpees is important. The time cap is generous as we want everyone to finish today.

 

                       

Wednesday, Nov 1st

                                       

                           

A) Whiteboard Brief

                           

- Strength: Cluster work (intraset rest) where the intent is for you to work up to a challenging set with or without weight or partner assisted. These are done "superset" style with single arm DB Push Press. Challenge yourself with both movements.

- Metcon: Total body workout today. You should approach this with 80% of your max effort and complete rows in 2-3 sets. Challenge yourself with loading here as it's okay to cheat a little with these.

                       

                                           

                           

B) Warm Up/Mobility

                           

"BP Upper Body Warm-up"

                       

                                           

                           

C) Strength

                           

1a) Close Grip Chin-up Clusters: 4 x 2.2.2 (10s). Rest 90s.

- Rest 10s between set of 2.

- Adv: Use added weight

- Int. Bodyweight

- Beg: Partner Assisted.

*All sets should be challenging

1b) Single Arm DB Neutral Grip Push Press: 4 x 5 ea. Rest 90s.

- Work up to a challenging weight

                       

                                           

                           

D) Metcon

                           

For time:

40-30-20-10

Air Squats

25-20-15-10-5

Barbell Rows (115, 75)

5-4-3-2-1

Wall Climbs

 

Rx+:(135, 95) (Strict HSPU in place of Wall Climbs)

L3: (65, 35)

L2: (55, 25) (Half Wall Climb)

 

L1 Metcon:

21-15-9

Air Squats

Russian KBS (53, 35)

Box Push-ups

18:00 Cap

                       

                                           

                           

E) Extra Credit

                           

3 Rounds of:

10 Elbows out tricep extensions

15 Banded Face-pull aparts

16 1-Arm KB Squat (8 each)

*Rest as needed between sets.

                       

                                           

                           

Coach's Notes

                           

- Strength: For the next two weeks we will be running similar strength work focusing on upper body pushing/pulling. All sets should be challenging for chin-ups and ascending weights for DB Push Press, but nothing maximal.

- Metcon: There is high-volume of shoulder/back workout. Athletes should challenge themselves on the rows (it's okay to cheat a little on these). BB Rows are done pronated grip. The air squats should be completed in slow, consistent sets to allow athletes to recover for the rows and wall-climbs. Effort should be around 75%.

 

                       

Thursday, Nov 2nd

                                       

                           

A) Whiteboard Brief

                           

- Accessory Work: You will choose two movements that focus on bringing up a body-part that needs work. For most, glutes, lower and upper-back need work. Feel free to ask for guidance here.

- Metcon: One athlete will ride the bike (or row) for 90s while your partner performs an AMRAP of mountain climbers and slamball. Once 90s is up you guys will switch. The intent today is staying consistent on work-output on bike.

                       

                                           

                           

B) Warm Up/Mobility

                           

Rowling with a partner x 10:00

*Resting athlete completes:

10 Banded Pull-aparts

20s Elbow Plank

+

Worlds Greatest Stretch x 20s each pose

                       

                                           

                           

C) Strength/Skill

                           

"Accessory EMOM"

EMOM 8:

ODD Minutes: *Athlete Choice

EVEN Minutes: *Athlete Choice

*Choose one accessory movement for a body-part that needs work. Coaches should give direction. This can relate to body-composition or be skill related

                       

                                           

                           

D) Metcon

                           

AMRAP 20 w. a partner:

90s Max Calories Assault Bike or Rower

*AMRAP of:

30 Mountain Climbers (2 Count)

15 Slamballs (30, 20)

*One athlete rows or bikes while their partner completes AMRAP work then both athletes will rotate.

 

*Score = total calories for the entire workout.

                       

                                           

                           

E) Extra Credit

                           

AMRAP 6:

X-Band Walks x 10 steps each direction

Banded Double Leg Curls x 25 reps

Landmine Twist or Russian Twists x 30 Reps

                       

                                           

                           

Coach's Notes

                           

- Accessory EMOM: Take 5:00 between warming up and choosing a movement for accessory EMOM today. Nothing should be too taxing here as we are looking for roughly 30-40s of work for each minute. Most athletes know where they are weakest (or have an idea). Give them direction to choose two movements.

- Metcon: One athlete will complete the 90s of Max Calories on the bike (of whichever option you choose based off your equipment) while their partner AMRAPs Mountain Climbers/Slamball. Once the athlete is done on the bike the athletes will switch places. The intent here is sustain consistent output on the bike. This workout should be highly aerobic so not pushing bike intervals too hard/too early is advised.

 

                       

Friday, Nov 3rd

                                       

                           

A) Whiteboard Brief

                           

- Strength: Take 4-5 sets and build to 80% for our final week of speed front squats. It's okay if you do not feel as fast this week. As soon as you're done with your front squat start warming up squat clean thrusters for Metcon.

- Metcon: This workout is intended to be done at 90% effort. All squat clean thrusters should be completed as fast singles with Burpee Box Jumps being consistent for all rounds. Today is a good day to see where your limit is and not over pace yourself.

                       

                                           

                           

B) Warm Up/Mobility

                           

"BP Lower Body Warm-up"

                       

                                           

                           

C) Strength/Skill

                           

1) Speed Front Squats: 8 x 2 @80%, every 60s.

*Beginner: 5 x 5 at a moderate load or Goblet Squat 4 x 8. Rest 90s.

2) Squat Clean Thruster: Work slightly above desired metcon weight. Rest as needed between sets.

                       

                                           

                           

D) Metcon

                           

"Green Light"

For time:

15-12-9

Squat Clean Thrusters (135, 95)

Burpee Box Jumps (24, 20)

 

Rx+:(155, 105) (30, 24)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

10:00 Cap

                       

                                           

                           

E) Extra Credit

                           

3 Options:

- Reverse Hypers: 3-4 x 20-25

                                - 10:00 Max Trips of Farmer Carry           

                                           

                           

Coach's Notes

                           

- Strength: Final week of Speed Front Squats. Loading will be challenging to be explosive, 80% of 1RM. Take 10 minutes after front squats and perform singles with squat clean thruster working slightly above metcon weight.

- Metcon: This workout is intended to be done at 90% effort. All squat clean thrusters should be completed as fast singles with Burpee Box Jumps being consistent for all rounds. Today is a good day to press the boundaries not worrying about "redlining". Moderate load for squat clean thrusters. Focus on using a new weight and not stressing about the time.

 

                       

Saturday, Nov 4th

                                       

                           

A) Whiteboard Brief

                           

- Metcon: One athlete will complete a round while your partner rests. This means you will have enough rest to sustain yourself for the duration of the workout. Your effort should be around 80-85%.

                       

                                           

                           

B) Warm Up/Mobility

                           

Musical Medballs

*Have your athletes complete an exercise of your choice around the medballs. When you stop the music they will sit on a medball. Whoever does not get a medball will perform either:

5 Reverse lunges in Place

5 Air Squats

5 Push-ups

5 Sit-ups

*In any combination.

Take one medball away and go until there are only two people left with 1 ball.

                       

                                           

                           

C) Skill

                           

Rope Climb Skill Work

*Spend 10:00 working rope climb skill work.

                       

                                           

                           

D) Metcon

                           

AMRAP 30 with a partner:

1 Rope Climb

200 Meter Run

10 KBS (70, 53)

*One athlete completes a full round at a time.

 

Rx+:(Legless Rope Climbs)

L3: (53, 35)

L2: (5 Strict Pull-ups) (45, 25)

L1: (7-10 Ring Rows) (100 meter run) (35, 25 Russian Swing)

                       

                                           

                           

E) Extra Credit

                           

AMRAP 6:

30 Shoulder Taps (total)

20 Alternating DB Curls

10 Straight Leg Raises

                       

                                           

                           

Coach's Notes

                           

– Metcon: One athlete will complete a full round while their partner rests. Each round should take roughly 2:00 to complete allowing athletes enough of a rest interval to sustain an 80-85% effort for the duration. KB weight choices should be heavier today, but still be able to be completed UB.

 

Sunday, Nov 5th

 

OLY Lifting Class w/ Coach Riley @ Noon

Open Gym @ Noon

 

 

Monday, Oct 23rd   

A) Whiteboard Brief

                          

 - Strength: Build to a heavy double resetting on each rep. The goal today is work up to a heavy double but with perfect technique. Make technique the priority today over load, even if that means going lighter. Of your total sets, the last 3 should be challenging

- Metcon: Today's metcon is about sustaining a consistent pace on your burpees/barbell work. Choose a weight that you can perform bigger sets with but break your sets strategically.

                                       

B) Warm Up/Mobility

                           

Grab a barbell and a Band and perform:

10 Deadlifts

10 Steps Glute Activation w. band each direction

*Add light weight to bar

8 Sumo Deadlifts

8 Front Squats

10 Glute Bridge w. 2 count at top (shown with a band)

- Use a small red band. Add a knot to it or double it up.

*Add light weight to bar

10 Hang Muscle-Cleans

10 Glute Bridge with 2 count at top (w/ band)

10 Bar Facing Burpees

                                                   

C) Strength/Skill

                           

1) Sumo Deadlift: Work up to a moderate set of 2. Rest 2:00 - Work up to 85-90% of current 1RM if known.

- Reset on each rep.

- Final 3 sets should be challenging.

- The final 3 sets may look something like 80, 85, and 90%.

 

2) Spend 10 Minutes Warming-up: Touch n Go Deadlifts, Front Squats, Hang Power Cleans performing sets of 3 x 3 reps per movement. Alternating between all 3 movements as a "giant-set". Rest 60s.

                                               

D) Metcon

                           

"Fight Club"

For total time:

50 Deadlifts (135, 95)

25 Bar Facing Burpees

Rest 2:00

40 Front Squats (135, 95)

20 Bar Facing Burpees

Rest 2:00

30 Hang Power Cleans (135, 95)

15 Bar Facing Burpees

 

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

20:00 Cap (Including 4:00 of rest)

                                       

E) Extra Credit

                           

3 Rounds of:

30 Banded Leg Curls each

25 Banded Pull-aparts

20 Banded Rotations (10 each)

*Rest as needed between sets.

                                       

Coach's Notes

                           

- Strength: Build to a challenging double of the Sumo Deadlift in 7-8 total sets. Progressively add weight and increase rest interval once weights approach 75% of 1RM. The intent today is to build to a challenging set but not necessarily a max. One side note, often times we see athletes grip the bar too close with their sumo. Make sure their grip is roughly shoulder width as going to close can decrease bar-stability throughout ROM.

 

Tuesday, Oct 24th               

A) Whiteboard Brief

                           

- Accessory Work: This work should not be too taxing and not interfere with your conditioning scores today.

- Metcon: We are looking for a consistent pace today around 75-80% of maximum effort. KBS should be light/fast. The intent here staying aerobic and pacing/breathing for the entire piece.

                                   

B) Warm Up/Mobility

                           

Foam Roller- Tissue Work x 1 Trigger Point moving only 1-2 inches in each position for 30-40s each

- IT Bands

- Quads

- Thoracic Spine

+

Grab a light KB and complete:

8 Single Arm Russian Swings each

8 KB Push Press, single arm each side

8 Goblet Squats

8 Goblet Reverse Lunges (alternating, total)

8 Yoga Push-ups

8 Russian Swings

8 American Swings


 

C) Strength/Skill

                           

3 Rounds of:

1a) Goblet Box Squat x 8-10. Rest 30s.

*Same technique as regular box squat, ie. sit back on the box on each rep.

1b) Banded Face pull-apart x 20-25. Rest 30s.

1c) Partner Specials x 20s Max Reps. Rest 30s.

*All 3 Movements are done as a "giant set" where you go from 1a to 1b to 1c resting 30 seconds between movements.

                       

                       

                           

D) Metcon

                           

AMRAP 21:

15 Kettlebell Swings (53, 35)

30 Double Unders

Run 400 Meters

Rest 60s.


 

E) Extra Credit

                           

Accumulate:

3:00 of Glute Marching

 

                       

Wednesday, Oct 25th

A) Whiteboard Brief

                           

- Strength Work: Neutral Grip DB Bench is with palms facing in and is very shoulder friendly. This superset should be hard but not maximal.

- Metcon: This workout will challenge people's shoulders so breaking sets early, as with any chipper, is important.

                       

                       

                           

B) Warm Up/Mobility

                           

Foam Roll Lats x 60s each,

Then w. a barbell and a band:

3 Rounds of:

- 6 Rows

- 6 Push Press

-6 Good Mornings

- 15 Banded Pushdowns

- 15 Banded Pull-aparts

- 20s Elbow Plank

 

                                   

C) Strength/Skill

                           

1a) DB Neutral Grip Bench Press: 5 x 5, up to a heavy set. Rest 60s.

1b) Barbell Rows: 5 x 6, up to a heavy set. Pause at top for 1 count. Rest 60s.

           

D) Metcon

                           

"Bulletproof"

For time:

50 Push-ups

40 T2B

30 Alternating Pistols

20 S20H (155, 105)

10 Muscle-ups

*Scaled for Muscle-ups will be 30 Ring Rows

 

For Beginner Athletes-

L1 Metcon:

For time:

60 Walking Lunges (BW)

50 Abmat Sit-ups

40 Box Push-ups

30 Push Press (95, 65)

         20 Ring Rows       

E) Extra Credit

                           

3 Rounds of:

12 KB Hammer Curls

12 KB Tricep Extensions

20s Banded Pallof Iso Hold, each side

*Rest as needed between sets.

 

Coach's Notes

                           

– Strength: Push/Pull work today should be challenging. Neutral grip is palms facing in and is a shoulder friendly movement. The goal here is to get in hypertrophy work, but movement mechanics should be perfect as these movements do not require a high-level of skill. Rows should have a slight pause at the top to engage the upper back. These are "work" sets so do not include any warm-up sets for the 5 sets.

– Metcon: Break work early to ensure your athletes can stay consistent for the entire piece. I would encourage athletes to break T2B into sets of 5 right out of the gate. S20H is intended to be heavier weight and done in sets of 4-5 reps per set. Overall, the intent here is manage local fatigue as this workout is comprised of movements that of have higher rate of fatigue

 

                       

Thursday, Oct 26th   

A) Whiteboard Brief

                           

- Metcon: Snatches are intended to be able to be done as a "muscle-snatch"

                               

B)Mobility

   

Three-way Banded Shoulder Stretch x 30s each position (from rig)

                       

                   

C) Strength/Skill

                           

*Skill Development of Barbell Movements

 

*Go over Front Rack Reverse Lunge, Power Snatch, OH Squat and SDHP.

Set up for WOD.

                                   

D) Metcon

                           

With a partner and a running clock:

0:00-6:00 AMRAP:

10 Box Jumps w. step down (24, 20)

10 Wallballs (20, 14)

 

8:00-14:00 AMRAP:

10 Front Rack Reverse Lunges (75, 55)

10 Power Snatch (75, 55)

 

16:00-22:00

AMRAP:

10 OH Squat (75/55)

10  SDHP (75/55)

 

*One athlete completes a full round at a time.

*You MUST use the same barbell for all weightlifting movements

           

E) Extra Credit

                           

Complete 5:00 of "cooldown work" ie. bike, run or rower.

Then,

Complete 5:00 of Tissue Work/Static Stretching. Pick 2-3 "problem areas" and spend some time on them.

 

                       

Friday, Oct 27th   

 

                                 

A) Warm Up/Mobility

                           

Row 500 Meters or Run 400 Meters then complete:

20 X-Band Walks each direction

20 Banded Good Mornings

20 Walking Lunges

20 Banded Good Mornings

20 X-Band Walks

+

- Pigeon Pose on a Box: Accumulate 60s on each side.

- Foam Roll Adductors x 60s each side.

                               

B) Strength/Skill

 

Muscle Up Workshop- We will go through many different scalings. We will find something for everyone!


 

C) Metcon

                           

3 RFT:

250 Meter Row

15 Power Clean and Jerks (95, 65)

15 Pull-ups

 

- Alt. Scaling Options:

- 250m Row = 200m Run

12:00 Cap

                                       

D) Extra Credit

                   

Barbell RDL: 4 x 6-8. Rest 90s.

Work up to a challenging load.

- Banded Ab Pulldown and Banded Pull-Through: Accumulate 75-100 reps of each.

*Rest as needed between sets.

 

Saturday, Oct 28th

“Halloween WOD”

* Hint- WOD may contain Pumpkins!

*Costume Contest!

 

Sunday, Oct 29th

Oly Lifting Class @ Noon w/ Coach Riley

Open Gym @ Noon


 

 

Monday 10/16/17

 

A) Warm-up

2 Rounds:

10 Glute Bridges

10 Walking Lunges

10 Banded Goodmornings

 

B) Activation

Grab a barbell and complete:

5 Muscle Cleans

5 Press

10 X-Band Walks right + left

5 Power Clean

5 Push Press

10 X-Band Walks right + left

5 Power Clean

5 Front Squat

5 Push Jerk

 

C) Strength

Back Squat Wave: 3-2-1-3-2-1+.

– Second Wave heavier than first wave.

– Beg: 5 x 5, adding # if form permits.

– Last set is AMRAP set.

 

D) Conditioning

*Before starting “Grace” perform CNS warm-up of:

2 Sets of:

4 Power Clean + Jerk

8 Lateral Burpees

 

~Rest 2:00

*This is performed at “game-speed.”

 

“Grace”

30 Clean & Jerks (135, 95)

L3: (115, 75)

L2: (95, 65) L1: (75, 55)

*6:00 Cap

 

E) Extra Credit

1a) Walking OH Lunges w. Two KBs: 3 x 20. Rest 60s.

1b) Russian Twist w. a ball: 3 x 30. Rest 60s.

 

Training Intent

– Strength: Start at 50% of 1RM and progressively build using the first wave as a potentiation wave. The purpose of the initial sets to prime your athletes CNS for the heavier sets. Wave loading is an effective way to efficiently work up to heavier loads with compound movements.

– Metcon: “Grace” is an all-out sprint, so make sure athletes scale accordingly as the time-cap is only 6:00 on purpose. Beginner athletes will perform an alternate workout today that facilitate the same stimulus but not be dependent on their level of proficiency with the clean and jerk.

 

Tuesday 10/17/17

 

A) Warm-up

Foam Roll x 10 Slow Passes each

– IT Bands

– Quads

– Lats

– Hamstrings

– Thoracic Spine

 

B) Mobility

Complete 20 reps each

– Air Squats

– Walking Lunges

– Push-ups

– Russian Swings

*Use this time to set up all movements for the WOD

 

C) Skill- Kipping Workshop

*15 Minutes

 

D) Conditioning

Tabata (4 minutes per movement= 8 intervals)

* 20s work/10s rest

1) Hand Release Push-ups

2) Reverse Lunges in place

3) Russian KBS (70, 53)

4) Air Squats

5) T2B

*Score = total reps

 

Training Intent

– Metcon: 20s of continuous work. This is “low-intensity” work today with movements that are not too taxing. Athletes should try to maintain some rep counts on each set.

 

Wednesday 10/18/17

 

A) Warm-up

Kettlebell Warm up,

30s of work/20s of rest:

– Single-arm Russian KB Swing (both sides)

KB Windmill

– Goblet Squat

– KB Push Press (both)

– American KB Swing

– Figure 8 (both directions) etc..

 

B) Activation

2 Sets of:

15 Light DB Rows (squeeze scaps)

10 DB Kickbacks

*Rest as needed between sets

 

C) Strength

1) Floor Press w. a pause: 9 x 3 @60%, 1 ct pause on floor, every 60s.

– Change grip every 3 sets ie. close, medium, wide.

 

2) KB 1-Arm Row w. a rotation: 3 x 10 ea.

Rest 60s.

– pronated to neutral grip

*Transition to warming up OHS.

 

D) Conditioning

“Nancy”

5 RFT:

Run 400 Meters

15 Overhead Squats (95, 65)

20:00 Cap

L3: (75, 55)

L2: (65, 35)

L1: (200-400m Run) (35, 25 Goblet Squat)

 

E) Extra Credit

1a) Banded Hammer Curls: 3 x 25. Rest 30s.

1b) Shoulder Circuit: 3 x 10-10-10. Rest 30s.

 

Training Intent

– Strength: For the next 2-weeks we will be running a floor press speed cycle. These weights should be “moderate” in which athletes can pause once their elbows touch the floor and explode up. KB Row w. rotation are done on a bench with the KB starting with palm facing away then rotation to neutral grip, palm facing in.

– Metcon: Benchmark workout. OHS should be light for this capable of being done UB for at least 3 rounds. If OHS are an issue scale to either a front squat or goblet squat. This workout is all about being able to push your run pace. Advanced times will be under 14:00.

 

Hero WOD Thursday 10/19/17

 

DYNAMIC Warm-up

*Coach’s Choice

 

Prep: Go through each movement and warm-up to find the scaling you will use for the WOD

 

“ROY”

5 Rounds For Time

15 Deadlift (225/155 lbs)

20 Box Jumps (24/20 in)

25 Pull-Ups

 

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

 

He is survived by his wife Amy and three children, Michael, Landon, and Olivia.

 

Friday 10/20/17

 

A) Warm-up

Box Programming Lower Body Warm-up

 

Skill- Work on a scaling for Ring Dips

 

B) Conditioning

AMRAP 12:

3 Ring Dips

6 Burpees

9 Wall Balls

100 Meter Run

 

C) Finisher

1) Farmer Carry: 4 x 100 meters, AHAP. Rest 60s.

2) Glute March: Accumulate volume in 2:00.

 

Saturday 10/21/17

 

A) Warm-up

Abmat Pizza Game. For every drop complete:

10 Walking Lunges

8 Hollow Rocks

6 Burpees

 

Partner WOD Craziness!

 

Cash IN:

800 Meters w/ Sand Bag (90/60)

 

***Then complete a 28 AMRAP of:

Handstand Walks/Taps/Hold (20 Ft./20 shoulder taps/60 sec hold)

12 Front Rack Lunge (95/65)

20 KB Snatch (53/35)

 

*Split work up evenly

 

E) Extra Credit

Arms + Abs: Accumulate:

100 DB Hammer Curls

75-100 Hollow Rocks

 

SUNDAY FUNDAY 10/22/17

OLY LIFTING CLASS @ Noon

OPEN GYM @ Noon

 

Monday 10/16/17

 

A) Warm-up

 

2 Rounds:

10 Glute Bridges

10 Walking Lunges

10 Banded Goodmornings

 

B) Activation

 

Grab a barbell and complete:

5 Muscle Cleans

5 Press

10 X-Band Walks right + left

5 Power Clean

5 Push Press

10 X-Band Walks right + left

5 Power Clean

5 Front Squat

5 Push Jerk

 

C) Strength

 

Back Squat Wave: 3-2-1-3-2-1+.

– Second Wave heavier than first wave.

– Beg: 5 x 5, adding # if form permits.

– Last set is AMRAP set.

 

D) Conditioning

 

*Before starting “Grace” perform CNS warm-up of:

2 Sets of:

4 Power Clean + Jerk

8 Lateral Burpees

 

~Rest 2:00

 

*This is performed at “game-speed.”

 

“Grace”

 

30 Clean & Jerks (135, 95)

L3: (115, 75)

L2: (95, 65) L1: (75, 55)

*6:00 Cap

 

E) Extra Credit

 

1a) Walking OH Lunges w. Two KBs: 3 x 20. Rest 60s.

1b) Russian Twist w. a ball: 3 x 30. Rest 60s.

 

Training Intent

 

– Strength: Start at 50% of 1RM and progressively build using the first wave as a potentiation wave. The purpose of the initial sets to prime your athletes CNS for the heavier sets. Wave loading is an effective way to efficiently work up to heavier loads with compound movements.

– Metcon: “Grace” is an all-out sprint, so make sure athletes scale accordingly as the time-cap is only 6:00 on purpose. Beginner athletes will perform an alternate workout today that facilitate the same stimulus but not be dependent on their level of proficiency with the clean and jerk.

 

Tuesday 10/17/17

 

 

A) Warm-up

 

Foam Roll x 10 Slow Passes each

– IT Bands

– Quads

– Lats

– Hamstrings

– Thoracic Spine

 

B) Mobility

 

Complete 20 reps each

– Air Squats

– Walking Lunges

– Push-ups

– Russian Swings

*Use this time to set up all movements for the WOD

 

C) Skill- Kipping Workshop

 

*15 Minutes

 

D) Conditioning

 

Tabata (4 minutes per movement= 8 intervals)

* 20s work/10s rest

1) Hand Release Push-ups

2) Reverse Lunges in place

3) Russian KBS (70, 53)

4) Air Squats

5) T2B

*Score = total reps

 

Training Intent

 

– Metcon: 20s of continuous work. This is “low-intensity” work today with movements that are not too taxing. Athletes should try to maintain some rep counts on each set.

 

Wednesday 10/18/17

 

A) Warm-up

 

Kettlebell Warm up,

30s of work/20s of rest:

– Single-arm Russian KB Swing (both sides)

KB Windmill

– Goblet Squat

– KB Push Press (both)

– American KB Swing

– Figure 8 (both directions) etc..

 

B) Activation

 

2 Sets of:

15 Light DB Rows (squeeze scaps)

10 DB Kickbacks

*Rest as needed between sets

 

C) Strength

 

1) Floor Press w. a pause: 9 x 3 @60%, 1 ct pause on floor, every 60s.

– Change grip every 3 sets ie. close, medium, wide.

 

2) KB 1-Arm Row w. a rotation: 3 x 10 ea.

 

Rest 60s.

– pronated to neutral grip

*Transition to warming up OHS.

 

D) Conditioning

 

“Nancy”

5 RFT:

Run 400 Meters

15 Overhead Squats (95, 65)

20:00 Cap

L3: (75, 55)

L2: (65, 35)

L1: (200-400m Run) (35, 25 Goblet Squat)

 

E) Extra Credit

 

1a) Banded Hammer Curls: 3 x 25. Rest 30s.

1b) Shoulder Circuit: 3 x 10-10-10. Rest 30s.

 

Training Intent

 

– Strength: For the next 2-weeks we will be running a floor press speed cycle. These weights should be “moderate” in which athletes can pause once their elbows touch the floor and explode up. KB Row w. rotation are done on a bench with the KB starting with palm facing away then rotation to neutral grip, palm facing in.

– Metcon: Benchmark workout. OHS should be light for this capable of being done UB for at least 3 rounds. If OHS are an issue scale to either a front squat or goblet squat. This workout is all about being able to push your run pace. Advanced times will be under 14:00.

 

Hero WOD Thursday 10/19/17

 

 

DYNAMIC Warm-up

 

*Coach’s Choice

 

Prep: Go through each movement and warm-up to find the scaling you will use for the WOD

 

 

“ROY”

 

5 Rounds For Time

15 Deadlift (225/155 lbs)

20 Box Jumps (24/20 in)

25 Pull-Ups

 

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

 

 

He is survived by his wife Amy and three children, Michael, Landon, and Olivia.

 

 

Friday 10/20/17

 

 

A) Warm-up

 

Box Programming Lower Body Warm-up

 

Skill- Work on a scaling for Ring Dips

 

 

B) Conditioning

 

AMRAP 12:

3 Ring Dips

6 Burpees

9 Wall Balls

100 Meter Run

 

C) Finisher

 

1) Farmer Carry: 4 x 100 meters, AHAP. Rest 60s.

2) Glute March: Accumulate volume in 2:00.

 

Saturday 10/21/17

 

 

A) Warm-up

 

Abmat Pizza Game. For every drop complete:

10 Walking Lunges

8 Hollow Rocks

6 Burpees

 

Partner WOD Craziness!

 

 

Cash IN:

 

800 Meters w/ Sand Bag (90/60)

 

***Then complete a 28 AMRAP of:

 

Handstand Walks/Taps/Hold (20 Ft./20 shoulder taps/60 sec hold)

12 Front Rack Lunge (95/65)

20 KB Snatch (53/35)

 

*Split work up evenly

 

 

E) Extra Credit

 

Arms + Abs: Accumulate:

100 DB Hammer Curls

75-100 Hollow Rocks

 

SUNDAY FUNDAY 10/22/17

 

OLY LIFTING CLASS @ Noon

OPEN GYM @ Noon

Monday 10/16/17

 

A) Warm-up

2 Rounds:

10 Glute Bridges

10 Walking Lunges

10 Banded Goodmornings

 

B) Activation

Grab a barbell and complete:

5 Muscle Cleans

5 Press

10 X-Band Walks right + left

5 Power Clean

5 Push Press

10 X-Band Walks right + left

5 Power Clean

5 Front Squat

5 Push Jerk

 

C) Strength

Back Squat Wave: 3-2-1-3-2-1+.

– Second Wave heavier than first wave.

– Beg: 5 x 5, adding # if form permits.

– Last set is AMRAP set.

 

D) Conditioning

*Before starting “Grace” perform CNS warm-up of:

2 Sets of:

4 Power Clean + Jerk

8 Lateral Burpees

 

~Rest 2:00

*This is performed at “game-speed.”

 

“Grace”

30 Clean & Jerks (135, 95)

L3: (115, 75)

L2: (95, 65) L1: (75, 55)

*6:00 Cap

 

E) Extra Credit

1a) Walking OH Lunges w. Two KBs: 3 x 20. Rest 60s.

1b) Russian Twist w. a ball: 3 x 30. Rest 60s.

 

Training Intent

– Strength: Start at 50% of 1RM and progressively build using the first wave as a potentiation wave. The purpose of the initial sets to prime your athletes CNS for the heavier sets. Wave loading is an effective way to efficiently work up to heavier loads with compound movements.

– Metcon: “Grace” is an all-out sprint, so make sure athletes scale accordingly as the time-cap is only 6:00 on purpose. Beginner athletes will perform an alternate workout today that facilitate the same stimulus but not be dependent on their level of proficiency with the clean and jerk.

 

Tuesday 10/17/17

 

A) Warm-up

Foam Roll x 10 Slow Passes each

– IT Bands

– Quads

– Lats

– Hamstrings

– Thoracic Spine

 

B) Mobility

Complete 20 reps each

– Air Squats

– Walking Lunges

– Push-ups

– Russian Swings

*Use this time to set up all movements for the WOD

 

C) Skill- Kipping Workshop

*15 Minutes

 

D) Conditioning

Tabata (4 minutes per movement= 8 intervals)

* 20s work/10s rest

1) Hand Release Push-ups

2) Reverse Lunges in place

3) Russian KBS (70, 53)

4) Air Squats

5) T2B

*Score = total reps

 

Training Intent

– Metcon: 20s of continuous work. This is “low-intensity” work today with movements that are not too taxing. Athletes should try to maintain some rep counts on each set.

 

Wednesday 10/18/17

 

A) Warm-up

Kettlebell Warm up,

30s of work/20s of rest:

– Single-arm Russian KB Swing (both sides)

KB Windmill

– Goblet Squat

– KB Push Press (both)

– American KB Swing

– Figure 8 (both directions) etc..

 

B) Activation

2 Sets of:

15 Light DB Rows (squeeze scaps)

10 DB Kickbacks

*Rest as needed between sets

 

C) Strength

1) Floor Press w. a pause: 9 x 3 @60%, 1 ct pause on floor, every 60s.

– Change grip every 3 sets ie. close, medium, wide.

 

2) KB 1-Arm Row w. a rotation: 3 x 10 ea.

Rest 60s.

– pronated to neutral grip

*Transition to warming up OHS.

 

D) Conditioning

“Nancy”

5 RFT:

Run 400 Meters

15 Overhead Squats (95, 65)

20:00 Cap

L3: (75, 55)

L2: (65, 35)

L1: (200-400m Run) (35, 25 Goblet Squat)

 

E) Extra Credit

1a) Banded Hammer Curls: 3 x 25. Rest 30s.

1b) Shoulder Circuit: 3 x 10-10-10. Rest 30s.

 

Training Intent

– Strength: For the next 2-weeks we will be running a floor press speed cycle. These weights should be “moderate” in which athletes can pause once their elbows touch the floor and explode up. KB Row w. rotation are done on a bench with the KB starting with palm facing away then rotation to neutral grip, palm facing in.

– Metcon: Benchmark workout. OHS should be light for this capable of being done UB for at least 3 rounds. If OHS are an issue scale to either a front squat or goblet squat. This workout is all about being able to push your run pace. Advanced times will be under 14:00.

 

Hero WOD Thursday 10/19/17

 

DYNAMIC Warm-up

*Coach’s Choice

 

Prep: Go through each movement and warm-up to find the scaling you will use for the WOD

 

“ROY”

5 Rounds For Time

15 Deadlift (225/155 lbs)

20 Box Jumps (24/20 in)

25 Pull-Ups

 

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

 

He is survived by his wife Amy and three children, Michael, Landon, and Olivia.

 

Friday 10/20/17

 

A) Warm-up

Box Programming Lower Body Warm-up

 

Skill- Work on a scaling for Ring Dips

 

B) Conditioning

AMRAP 12:

3 Ring Dips

6 Burpees

9 Wall Balls

100 Meter Run

 

C) Finisher

1) Farmer Carry: 4 x 100 meters, AHAP. Rest 60s.

2) Glute March: Accumulate volume in 2:00.

 

Saturday 10/21/17

 

A) Warm-up

Abmat Pizza Game. For every drop complete:

10 Walking Lunges

8 Hollow Rocks

6 Burpees

 

Partner WOD Craziness!

 

Cash IN:

800 Meters w/ Sand Bag (90/60)

 

***Then complete a 28 AMRAP of:

Handstand Walks/Taps/Hold (20 Ft./20 shoulder taps/60 sec hold)

12 Front Rack Lunge (95/65)

20 KB Snatch (53/35)

 

*Split work up evenly

 

E) Extra Credit

Arms + Abs: Accumulate:

100 DB Hammer Curls

75-100 Hollow Rocks

 

SUNDAY FUNDAY 10/22/17

OLY LIFTING CLASS @ Noon

OPEN GYM @ Noon

 

Monday 10/9/17

 

A) Warm-up

2:00 of X-Band Walks

Then grab a BB:

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Goodmorning

 

B) Mobility, 5:00

2 Sets of:

20s Pigeon Pose each side

10 Lateral Squats w. Light KB in goblet position

 

C) Strength

Clean Grip Deadlift + Power Clean: 8 x 1.1

– Complete 1 Clean Grip Deadlift + 1 Power Clean then drop the bar + repeat.

– Add weight each set.

– Rest 10s between clean deadlift + power clean.

– Adv: Work up to 85% of Clean (or higher if feels comfortable)

– Beginner: Clean Grip Deadlifts, 5 x 5.

 

D) Conditioning

AMRAP 3:

3 Power Cleans (135, 95)

6 Push-ups

9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

*Score = Lowest AMRAP score.

 

E) Extra Credit

or 100 Banded Pull-throughs + 150 Banded Leg Curls each

Serratus Crunch: 4 x 10-15. Rest 60s.

 

Training Intent

– Strength: Clean Grip Deadlift + Power Clean can be up to a heavy set for experienced athletes. Make sure each athlete gets 1 individual que. Technique takes precedence here.

– Metcon: Benchmark workout. The 60s rest between AMRAPs is barely partial recovery so athletes must find a pace that is sustainable otherwise they risk redlining. Power cleans should be light and push-ups should be scaled so athletes do NOT hit failure.

 

Tuesday 10/10/17

 

A) Warm-up

4 Minutes for each Tabata

Tabata #1:

1a) Double Unders

1b) Squat Thrusts

 

Tabata #2:

1a) Supermans

1b) Hollow Hold

 

B) Conditioning

EMOM 30:

Minute 1: 10 Burpees

Minute 2: 10 Box Jumps w. step down (24, 20)

Minute 3: 10/8 Calorie Assault Bike or Row 10/8 Calories

Minute 4: 10 KB OH Squat (5 each side) (53/35#)

Minute 5: 3 Wall Climbs

Minute 6: 10 KB Alternating Russian Swings

*Use the same weight for the KB OH Squat and the KB Russian Swing

 

C) Extra Credit

Recovery Work

Row, Bike or Run for 10:00 at a Conversational pace.

 

Wednesday 10/11/17

 

A) Warm-up

Run 200 Meters then,

40 Mountain Climbers

100 Single Unders,

Then Grab a light Dumbbell

– 10 Alt DB Snatch from Floor

– 10 DB Push Press ea arm

– 10 DB Rows ea arm

– 10 DB Windmills ea arm

– 10 Push-ups

 

C) Skill Workshop: 15- 20 Minutes

1a) Spend time working on HSPU’s

*Advance- Strict/Deficit or HSPU from middle of floor

*Scaled- Kicking up on the wall or finding a new progression

Complete during the HSPU Workshop:

1b) Wide Grip Pull-ups: 5 x 4

– Added weight

– Bodyweight

– Or Partner Assisted

*Grip should be outside of shoulder width and should emphasize use of the lats

 

D) Conditioning

“Annie”

For Time:

50-40-30-20-10 Reps

Double-Unders

Sit-Ups


 

E) Extra Credit

4 Rounds of:

1a) Banded Face Pulls x 20-25. Rest 30s.

1b) DB Pull-overs x 10-12. Rest 30s.

 

Thursday 10/12/17

HERO WOD Thursday

 

Warm up- PVC Pipe

*Coach’s Choice

 

Prep- Movement Review and Movement Warm-up

 

31 HEROES

AMRAP (with a Partner) in 31 minutes:

 

8 Thrusters (155/105 lb)

6 Rope Climbs

11 Box Jumps (30/24 in)

 

~Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a medball (14/20 lbs). When Partner 2 returns from the run, Partner 1 will grab the medball, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

 

*On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31 Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

 

Friday 10/13/17

 

b ) Warm-up

Grab a slam ball and a barbell. Complete:

10-8-6-4-2

Sumo Deadlift (light weight on bar)

Reset on each rep and maintain PERFECT form.

– Slam Ball

 

B) Prep

Foam Roll x 10 passes each:

– IT Bands – Hamstrings

Then complete:

20 Deadbugs for core activation

 

C) Strength

1) Sumo Deadlift: 5 x 4 @65%, every 90s.

– Reset on each rep.

2) Seated Box Jumps: 4 x 4. Rest 60s.

– work up to a challenging height.

 

Mystery WOD

* You DO NOT NEED Running Sneakers

 

Saturday 10/14/17

 

Game Time!

 

Dynamic Warm-up:

10 Small Arm Circles (forward and back)

10 Big Arm Circles (forward and back)

10 HUGS

10 Wall Slides

20s shoulder opener on the rig

*repeat a second time

 

Prep- Break down the Power Snatch and work up to weight being used in the WOD

 

“Partner Isabel”

For Time:

60 Power Snatches (135/95)

 

*Split work at discretion, however each partner needs to complete 30 reps.

 

Sunday Funday 10/15/17

*Oly Lifting Class w/ Coach Riley at NOON

Open Gym @ Noon

 

 

Monday 10/2/17

 

Warm-up

Box Programming Lower Body Warm-up

 

Strength

Front Squat Box Squat: Work up to a 1RM. Rest 2:00

– 8-10 Sets

– Sit back on Box

Beginners: 5 x 5, adding if form permits.

 

Conditioning

“Chuck Taylors”

AMRAP 8:

10 Deadlifts (225, 155)

10 Burpees

L3: (185, 125)

L2: (155, 105)

L1: (135, 95)

 

Extra Credit

100 Banded Pull-throughs + 150 Banded Leg Curls each


 

Training Intent

– Strength: Make progressive jumps in weight. Have a plan in mind before starting. Same technique as speed box squats ie. sitting back on box. Have spotters on both sides of the bar.

– Metcon: Loading should be challenging for this piece. This should NOT be a sprint. Athletes should find their pace early or start slow and gauge their pacing from there. Advanced athletes can shoot for 7 completed rounds. Overall, the intent here is cycle challenging touch n go deadlifts and manage pacing on burpees. This workout will be much more challenging than it looks.

 

Tuesday 10/3/17

 

A) Warm-up

Box Programming General Warm-up

 

B) Conditioning

AMRAP 20:

Run 100 Meters or 20s Assault Bike

10 DB Renegade Rows w/ Push-up (row, row, push-up…)

30 Double Unders

 

C) Finisher

AMRAP 8 as a finisher at a slow pace:

1a) Single Leg KB RDLs x 8 ea. Rest 45s.

1b) Banded Pushdowns x 12-15 (heavy band). Rest 45s.

1c) Hollow Rock- 20s. Rest 45s.

 

Wednesday 10/4/17

 

A) Warm-up

With a partner complete: 200m Relay

*Athlete runs 100m out and 100m back and tags their partner x 3 Rounds.

*These are fast jogs not sprints!

 

B) Prep

Set up for WOD

 

D) Conditioning

Partner WOD

For time:

Row 500 meters

100 Air Squats

50 Hang Power Cleans (115, 75)

Row 1000 meters

100 DB Walking Lunges (40/25) *Down by your side

40 S20H (115, 75)

Row 1500 meters

100 T2B

30 Hang Squat Cleans (115, 75)

*45 Minute Cap

 

Hero WOD Thursday 10/5/17

 

A) Warm-up

“Burgener Warm-up

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.


 

B) Activation

Foam Roll

– Lats x 60s each

– Pec Stretch x 60s (or 30s each side depending on which variation you choose)

*Opening up pecs/lats is VERY important for Snatch Mobility.

 

C) Skill

Oly Skill Work:

5 Sets- (work up to a 60%)

3 Position Snatch

1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat

*Done as complex. Do not go higher than 60% of 1RM Snatch.

*Beginner: Practice Hang Power Snatch + OHS with an empty training bar.

 

“Nate”

As Many Rounds as Possible (AMRAP) in 20 minutes:

2 Muscle-Ups (Bar or Ring)

4 Handstand Push-Ups

8 Kettlebell Swings (70/53)

 

*In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq.

 

Nate is survived by his wife, Mindi, and his infant son Parker.

 

Friday 10/6/17

 

A) Warm-up

Dynamic

Then,

2 Sets of:

5 RDLs

5 Front Squats

5 Sumo Deadlifts

10 Wallballs

*10 X-Band Walks Forward/Backward

*Add weight + repeat

 

B) Prep

Grab a light KB and perform:

– 10 Goblet Lateral Squats each side

– 10 Wide Stance Goblet Squats

– 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top.

 

C) Strength

1) Sumo Deadlifts for Speed: 5 x 4 @60%, every 90s.

– Reset on each rep.

2) Seated Box Jumps: 4 x 4. Rest 60s.

– work up to a challenging height.

 

D) Conditioning

“Oceanside”

4 RFT:

15 Box Jumps w. step down (24, 20)

30 Wallballs (20, 14)

15 C2B Pull-ups

16:00 Cap

 

E) Extra Credit

100 Banded Goodmornings

– Banded Ab Pull-downs: 4 x 20-25. Rest 60s

 

Saturday 10/7/17

 

A) Warm-up, 10:00

Dodge Ball!!!

 

B) Prep

Partner up and grab a plate: perform 10 G2OH 10 Burpees 100 Meter Run

*Each athlete will perform this work

 

C) Conditioning

In Teams of 3:

AMRAP 36:

Run 400 Meters

AMRAP:

10 G20H (45, 25)

10 Burpees

*One athlete will run 400 meters while another athlete completes AMRAP work. All three athletes can alternate running/AMRAP intervals however they choose, but 2 athletes will be working at all times.

 

D) Extra Credit

Arms + Abs:

1a) DB Zottaman Curls: 3 x 10-12. Rest 30s.

1b) Banded Pushdowns: 3 x 25. Rest 30s.

1c) Side Plank Crunch: 3 x 10 ea. Rest 30s.

 

Sunday Funday 10/8/17

OLY Lifting Class at NOON

Open Gym at NOON

 

 

Monday 9/25/17

 

A) Warm-up

800 meter Run

+

2 Rounds of:

5 Heavy Russian Swings (squeeze glutes)

10 Wide Stance Heavy Goblet Squats

15s Elbow Plank (squeeze abs)

 

B) Mobility

60s Pigeon Pose on Box Each Side

*This can be done on a 20, 24, 30″ box.

 

C) Strength

1) Front Squat Clusters:

6 x 1.1.1 (20s). Rest 2:00

– Re-rack weight and rest 20s between reps.

– Try to work above 90% of 1RM.

– Beg: 5 x 5, adding.

 

2) Squat Cleans: Work up to desired work weight for metcon performing sets of 1-2 reps.

 

D) Conditioning

“Heavy Clean”

5 Rounds of:

4 Squat Cleans @70% of 1RM

8 Burpee Box Jumps (24, 20)

Rest 90s.

L3: (135, 95) (24, 20)

L2: (Coach Choice of Weight)

L1: (10 Goblet Squats) (10 Burpees)

Score = fastest round

 

E) Extra Credit

Accumulate:

3:00 of X-Band Walks

50 T2 Rig

 

Training Intent

– Strength: Remember, the goal is to work above a weight you’d normally be able to hit for a triple resting between reps.

– Metcon: 20 total squat cleans today at 70%. These should be challenging considering athletes heart-rates will be elevated so use a load that will push athletes. 2:00 rest will not be full recovery but enough to sustain high level of work-output (85-90% effort).

 

Tuesday 9/26/17

 

A) Warm-up

Medball Warm-up (Coach’s choice for movements)

 

B) Mobility

Mobility + Activation Circuit x 2 rounds of:

1a) High to Low Plank x 10 passes

1b) Shoulder Taps x 20 (alternating)

1c) Banded Lat Stretch x 20s each

https://www.youtube.com/watch?v=WUFuWuYf_u0

 

C) Strength

Gymnastics Skill + Gymnastics Static Hold

*Spend 10:00 teaching people the kip

 

EMOM 8:

ODD Minutes: 20s Kipping. (Only 20s! WOD has lots of rig work tomorrow)

Adv: T2B, Butterfly Pull-up, Chest-to-bar

EVEN Minutes: 20s L-Sit or L-Hold

 

D) Conditioning

For time:

40-30-20-10

Alternating DB Snatch

Double Unders

 

*Rep Scheme for Single Unders: 100-75-50-25

 

E) Extra Credit

1a) Banded Leg Curls: 3 x 30-40 ea. Rest 30s.

1b) Banded Rotations: 3 x 20-25 ea. Rest 30s.

 

9/27/17

Hero WOD Wednesday

 

Warm-up

Row 30 Calories, Run 400 Meters, Assault Bike 30 Calories

*Pick 2 out of the 3

Prep

Movement Review and movement warm-up

*Give athletes enough time to warm-up to the weight they are going to use for the WOD

 

“The Seven”

7 Rounds For Time:

7 Handstand Push-Ups

7 Thrusters (135/95 lbs)

7 T2B

7 Deadlifts (245/165 lbs)

7 Burpees

7 Kettlebell Swings (70/53#)

7 Pull-Ups

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

 

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

 

Thursday 9/28/17

 

A) Warm-up

9 Essential Movements of CrossFit:

10 Air Squats

8 Front Squats

6 Overhead Squats

8 Shoulder Press

6 Push Press

4 Push Jerk

8 Deadlifts

6 SDHP

*2 Rounds- Just the Barbell

*Focus on every detail of the movement

 

B) Mobility

– Couch Stretch x 60s each

https://www.youtube.com/watch?v=Fg-lwNBzVV8

 

C) Strength

“Oly Goat WOD”

EMOM 10:

ODD Minutes: 40-50s of Oly Work (Athlete’s choice of weightlifting movement. You do not need to add weight to the barbell. This is to focus on each part of the lift.)

EVEN Minutes: 30s of Box Jump Efficiency (maybe choose a higher height if comfortable)

 

D) Conditioning

AMRAP 4:

Calories Assault Bike or Rower

Rest 1:00

AMRAP 4:

Max 100 Meter Farmer Carries (AHAP)

Rest 1:00

AMRAP 4:

Max Turkish Get-ups (athlete choice of weight.)

Rest 1:00

AMRAP 4:

8 Max Ball Slams

8 SDHP (95, 65)

 

E) Extra Credit

5:00 of Static Stretching

5:00 Foam Rolling

 

Training Intent

– Skill Work: Choose an oly variation that will help you get better at the classic lift. Coaches, this is going to be “individually based” as all of your athletes are different but spend 10:00 warming up and figuring what variation will be best for your athletes. Use variations that help reinforce positioning.

– Metcon: 4:00 of working at a consistent pace accumulating volume of each movement. Score is total rounds of the last AMRAP. SDHP should be light, but farmer carries should be heavy, and TGU is dependent on athlete’s ability, but for most these will be light.

 

Friday 9/29/17

 

Mystery WOD

*Bring your running shoes

YOU ARE NOT GOING TO WANT TO MISS THIS ONE!

 

Saturday 9/30/17

 

“Bring-A-Friend Charity Event”

*Please try to make an effort to be there. It is an amazing way to give back to the community. Please consider on bringing a friend, family member, co-worker, etc…

~ $20 donation per person~

If you cannot make it please consider on still donating to the Red Corner Benefit. There will be a red box at the gym located under the white board.

 

Sunday Funday 10/1/17

 

Oly Lifting Club w/ Coach Riley at Noon

Open Gym at Noon

 

 

 

Monday 9/18/17

 

A) Warm-up

2 Rounds:

10 X-Band Walks in each direction (left and right)

20 Jumping Jacks

20 Side Lunges (total)

20 Air Squats

20 Butt Kicks

 

B) Activation

Pigeon Pose on a Box:

60s each side. Use a 24 or 30″ Box

*After first side is mobilized test air squat to see if there is any variance from the side you mobilized to the side you didn’t. This will indicate tight hips/glutes if so.

 

C) Strength

(Regular) Clean Grip Deadlift: 3RM.

– Can be done Touch n Go.

– Beginner: Work up to a comfortable load in 5-6 sets.

 

D) Conditioning

For time:

10-9-8-7-6-5-4-3-2-1

Squat Cleans (135, 95)

Burpees-to-Bar

(Complete a burpee and when jumping up  touch a bar instead of clapping. The bar does not have to be a high point but you must be able to jump a little to get to it.)

*18 Minute Cap

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

 

Beginner Metcon:

10-9-8-7-6-5-4-3-2-1

Goblet Squats (35, 25)

Burpees or Squat Thrusts

 

E) Extra Credit

Accumulate:

3:00 of X-Band Walks

50 Leg Kick-ups to the Rig

 

Training Intent

– Strength: This is the first time we’ve performed “clean grip” deadlifts to a max. These can be done touch n go and for most this will be significantly less than their “mixed grip” deadlift. Encourage advanced athletes to use a hook grip. The intent here is add a new variation and protect the bicep tendons.

– Metcon: This is an incredibly challenging piece with 55 total reps of each movements. Athletes must pace themselves and go slower than they think as fatigue may set-in quickly if they do not. Cleans can be done as singles as managing heart-rate is key for this one.

 

Tuesday 9/19/17

 

Warm-up

Movement review and set-up

 

Partner Chipper

For Time:

100 Reverse Lunges

90 Good Mornings

80 DB Power Snatches (50/35)

70 Partner Medball Sit-ups (20/14)

60 Calorie Row

50 Wall Balls (20/14)

40 Push-ups

30 DB Power Cleans (2 DB’s, 50/35)

20 Wall Climbs

10 Muscle-ups/Progressions (Ring or Bar)

 

Wednesday 9/20/17

 

A) Warm-up

4 Minutes:

Complete full tabata of Single Unders

Then,

Grab a band and complete:

50 Banded Pull-aparts

30 Hollow Rocks

20 Yoga Push-ups

10 Supinated Grip BB Rows

5 Burpees

*Break these sets as needed

 

B) Activation

3 Way Banded Shoulder Stretch x 20s each position

Pec Stretch on Pull-up Rig x 30s each side

 

C) Strength

1a) Close Grip Bench Press w. a pause (1 count): 5 x 5. Rest 90s.

– Grip just inside of shoulder width

1b) Supinated Grip BB Rows: 5 x 6. Rest 90s.

– Pause at top for 1 count

– Add weight each set for both movements.

*This same strength session will be repeated next week as well.

 

D) Conditioning

4 Rounds of:

12 Pull-ups

15 Box Jumps w. step down (24, 20)

21 Air Squats

30 Double Unders

Rest 1:00

Rx+:(C2B Pull-ups)

*Score = total time

18:00 Cap

 

E) Extra Credit

1a) DB Lateral Raises: 2 x 25. Rest 45s.

1b) Banded Hammer Curls: 2 x 25. Rest 45s.

 

Training Intent

– Strength: Superset of antagonistic muscle-groups. Work up to a challenging set of both close grip bench press and supinated grip row. Remember, the intent with this strength work is to challenge both the triceps and biceps.

 

Thursday 9/21/17

 

A) Warm-up

Dynamic

*Coach’s Choice

 

B) Mobility

Lax Ball x 30s each:

– Glutes

– Hamstrings

– Triceps

– Glutes (again)

 

C) GPP, 20:00

20 Minutes resting as needed:

200 Meter Sandbag Carry

100 Meter Farmer Carry @heavy

*Rest as needed between sets

 

D) Conditioning, 20:00

AMRAP 18 with a partner:

12 T2B

12 Russian Swings (70, 53)

12 Walking Goblet Lunges (70, 53) (Total)

*Split Work at discretion

 

Friday 9/22/17

 

A) Warm-up

Grab a barbell and complete:

10 RDLs

5 Muscle Snatch from below Knee

10 Front Squats

5 Power Snatch from Below knee

10 X-Band Walks to Left + Right

*Add weight + Repeat

 

B) Prep

Review Front Box Squat + Power Snatch

*Athletes should be able to transition from Box Squats to Power Snatch

 

– Points of Performance:

Box Squats

– Use slightly wider stance than normal

– Sit back on Box + Explode up

– Keep lumbar engaged

– Don’t shift to the toes

 

Power Snatch

– Shoulders Cover Bar

– Bar path is straight

– Be aggressive with hips and moving feet

 

C) Strength

1) Front Box Squat: 5 x 4 @70%, every 60-75s.

– Use a 13-15# Box + Slightly Wider stance than normal

 

2) Power Snatch: EMOM 5: 2 Reps @80%

– These are “cluster sets” meaning you drop and reset between each single.

– Beginner: Muscle Snatch w. a light load

 

D) Conditioning

“Two Scores”

In a 4:00 Window:

21 Deadlifts (135, 95)

21 Bar Facing Burpees

Remaining time: Max Thrusters (135, 95)

Rest 3:00

Then,

For time:

21 Deadlifts (135, 95)

21 Bar Facing Burpees

21 S20H (135, 95)

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = Reps/Time

 

E) Extra Credit

Accumulate:

50 Reverse Hypers

or 100 Banded Pull-throughs

 

Training Intent

– Strength: Week 3 of Dynamic work. This is our final week and loading is heavier but the emphasis is still on explosive and efficiency. Don’t sacrifice either for loading.

– Metcon: Repeat workout from Month 2/Week 1. Athletes should try to push their pace on all aspects of these pieces. Loading should be heavier for the thrusters, but light for the other movements. Both workouts should be a sprint. All BB movements should be completed UB with exception of the S2OH which will most likely be split into 2 sets.

 

Saturday 9/22/17

 

A) Warm-up

Rowling for 10:00 with a partner:

While partner A works Partner B will complete 8 Wallballs.

 

B) Prep

Set-up Rope Climb Scaling if needed.

*Scaling today is strict chin-ups.

 

C) Conditioning

In 35:00 with a partner:

3 Rounds of:

4 Rope Climbs

50 Wallballs (20, 14)

Remaining time: Max Distance on the Rower

*Score = total distance accumulated

Rx+:(Legless RC)

L2: (10 Strict Band Assisted Chin-ups per round)

L1: (20 Ring rows per round)

 

E) Extra Credit

“Arms + Abs”

Accumulate:

100 Hang Power Cleans w. empty bar

50 Barbell Roll-outs

 

Sunday Funday 9/23/17

 

Oly Lifting Club @ NOON

Open Gym @ NOON

*Best of Luck to the ladies competing at Girls-On-Girls @ Del Val CrossFit!

 

 

Monday 9/11/17

 

A) Warm-up

Grab an empty Barbell/KB and Complete:

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Power Cleans

10 Goblet Squats (with projected weight for metcon)

*Add weight

5 Power Cleans

5 RDLs

10 Goblet Squats (with projected weight for metcon)

 

B) Mobility

1a) Banded Ankle Mobility/ or KB Mobility x 2 sets of 20s each leg.

1b) Pigeon Pose x 2 sets of 20s each side.

 

C) Strength

Paused Back Squat: Work up to a 3RM.

– 8-10 Sets

– 1 Second Pause at the bottom

Beginners: 5 x 5, adding if form permits.


 

D) Conditioning

“Lights Out”

For time:

15-10-5

Power Cleans (165, 115)

30-20-10

Goblet Squats (53, 35)

Rx+:(185, 125) (70, 53)

L3: (135, 95) (45, 35)

L2: (115, 75) (35, 25)

 

L1 Metcon:

15-10-5

Deadlifts (155, 105)

30-20-10

Goblet Squat (35, 25)

 

E) Extra Credit

– 100 Banded Pull-Throughs

Reverse Crunch + Deadbug: 4 x 10. Rest 60s.

 

Training Intent

– Strength: Make progressive jumps in weight. Have a plan in mind before starting. The 1 second pause is merely to break up phases of the lift. Make sure it’s a full one-one thousand. This is a repeat benchmark from Month 2/Week 1

– Metcon: Power cleans are intended to be heavy and can be done in singles. Goblet squats need to be heavy as well and challenging to be done in sets of 10. The objective today is to perform all sets of power cleans efficiently with a challenging load and manage overall fatigue with goblet squats albeit the loading is heavier.

 

Tuesday 9/12/17

 

A) Warm-up

Worlds Greatest Stretch x 20s each pose,

Then complete:

15 Hollow Rocks

20 Walking Lunges

25 Double Unders or Double Under Attempts

30 Shoulder Taps

25 Double Unders or Attempts

20 Walking Lunges

15 Hollow Rocks

 

B) Conditioning

Every 7:00 x 3 Sets:

Row 750 Meters

75 Double Unders/150 Single Unders

50 Abmat Sit-ups

L2: (50 Double Unders) (30 Abmat Sit-ups)

L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups)

*If rowing is not a viable option sub an 800m run.

 

C) Finisher

8:00 AMRAP Completed as a Finisher Post Metcon:

1a) Alternating DB Curls x 10 ea. Rest 45s.

1b) Banded Pushdowns x 20. Rest 45s.

1c) Side Plank Crunch x 10 ea. Rest 45s.

*Same as last week on purpose


 

Training Intent

– Metcon: Each set should get slightly faster and this will come from starting slow on the rower and pushing slightly harder each round. Athletes should only spend 60-90s on Double Unders otherwise they need to scale volume. Abmat sit-ups can be done butterfly style, feet together.

– Finisher: Complete exercises post metcon. Athletes should look to complete 3 rounds at an easy pace/quality of movement.

 

Wednesday 9/13/17

 

A) Warm-up

Grab a barbell and complete:

10 Supinated Grip Bent-over Rows

5 Strict Press

10 Pronated Grip Bent-over Rows

5 Push Press

10 Front Squats

5 Push Jerk

10 Good mornings

Then,

Hang Power Clean Progressions:

– 5 Muscle Cleans + 3 Push Press

– 5 Hang Muscle Cleans + 3 Push Jerks

– Add light weight to the barbell

– 3 Hang Power Cleans + 1 Push Press + 1 Push Jerk

– Add light weight to the barbell

– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk

 

B) Activation

Wallslides w. a miniband

20 Total Reps (5x4)

*After each set complete 25 Banded Pushdowns

 

C) Strength, 20:00

Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @80-85% of Push Press.

– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk

– Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed. Think of it as a complex.

 

D) Conditioning

“Pattycake”

For time:

21-15-9

KBS (53, 35)

Burpees

Push Press (135, 95)

L3: (115, 75)

L2: (45, 25) (95, 65)

L1: (35, 25 Russian Swings) (65, 35)

10:00 Cap

 

E) Extra Credit

Accumulate:

150 Banded Pull-aparts

90 Russian Twists with a plate or ball

 

Training Intent

– Strength: Hang Pwr Clean + PP + PJ should be a moderate load for those comfortable with the movement. For those that are not, make sure they either work technique with light loads or use the beginner option that is available. Athletes should try to add 5-10# from last week.

– Metcon: Try to complete KBS/Push Press in as few sets as possible. For advanced athletes they should shoot for UB sets, and intermediate athletes UB on KBS but 2 sets for push press. Recover on your burpees by getting a full-exhale on the floor. If athletes do not scale Push Press to weight they can move efficiently, they will most likely hit the time cap.

 

Thursday 9/14/17

 

A) Warm-up

Grab a partner and complete a 400 meter Farmer Carry with two KBs of your choice in weight. Perform this in 100 meter intervals and allow for 10 minutes for this.

 

B) Mobility

Foam Roll x 10 passes each

– Lats

– IT Bands

Then complete:

15 Thoracic Rotations each side

 

C) Skill

Gymnastics Skill Work

*Find 1 Skill then perform EMOM style:

EMOM 8:

ODD Minutes: 30s of Gymnastics Skill

EVEN Minutes: 30s of Double Unders or Double Under Practice

*Choose same skill as last week if you were in class.

 

D) Conditioning

EMOM 20:

Minute 1: 40s of Reverse burpees (if you can’t do reverse, do regular)

Minute 2: 40s of T2B

Minute 3: 40s of Walking OH Lunges (45, 25)

Minute 4: 40s of Wallballs (20, 14)

Minute 5: 40s Renegade Rows

*Score = Grand Total

 

E) Extra Credit

Recovery Work

Row, Bike or Run for 10:00 at a Conversational pace.

 

Training Intent

– Skill: Same intent with skill work as last week. This will give athletes two sessions with the same skill to really reinforce proper motor patterns. If it’s an athlete’s first week make sure they choose a skill that lines up with their ability.

– Metcon: We are looking for athletes to be able to work for 40s without stopping for most of the movements. Movements like renegade rows/T2B will most likely need to be split into two sets.

 

Friday 9/15/17

 

A) Warm-up

Grab a barbell and complete:

10 RDLs

5 Muscle Snatch from below Knee

10 Front Squats

5 Power Snatch from Below knee

10 X-Band Walks to Left + Right

*Add weight + Repeat

 

B) Prep

Review Front Box Squat + Power Snatch

– Points of Performance:

Box Squats

– Use slightly wider stance than normal

– Sit back on Box + Explode up

– Keep lumbar engaged

– Don’t shift to the toes

 

Power Snatch

– Shoulders Cover Bar

– Bar path is straight

– Be aggressive with hips and moving feet

 

C) Strength

1) Front Box Squat: 6 x 4 @65%, every 60-75s.

– Use a 13-15# Box + Slightly Wider stance than normal

 

2) Power Snatch: EMOM 6: 2 Reps @75%

– These are “cluster sets” meaning you drop and reset between each single.

– Beginner: Muscle Snatch w. a light load

 

D) Conditioning

“Eddie Murphy”

For time:

Run 400 Meters

50 Thrusters (75, 55)

Run 400 Meters

Rx+:(95, 65)

L3: (65, 35)

L2: (55, 65)

L1: (45, 25)

10:00 Cap

*If running is not a viable option sub a 500m row.

 

E) Extra Credit

– 100-150 Banded Leg Curls each

Banded Ab Pulldown: 3-4 x 20-25. Rest 60s.

 

Training Intent

– Strength: Week 2 of Dynamic Work. Loading should only be 5% heavier.

– Metcon: Repeat benchmark from Month 4/Week 1. Try to push your pace on both the run and thrusters. Loading must be light (capable of performing 20-25 reps UB) today as most people underestimate how taxing a global movement like a thruster is.

 

Saturday 9/16/17

 

A) Warm-up

Prep for Metcons

 

B) Conditioning

With a running clock with a partner:

 

Minutes 0:00-15:00

Max Rounds of:

10 DB Man Makers Variation

– 1 Renegade Row Right Arm + 1 Push-up + 1 Renegade Row Left Arm + 1 Power Clean + Front Rack Forward Lunge in place each leg + DB Push Press

500 Meter Row

 

15:00-30:00

Max Rounds of:

800 Meter Run

30 Pull-ups

30 Hollow Rocks

 

30:00-40:00

Max Distance Farmer Carry, Athlete choice of Weight.

*Athlete choice of KB Weight

 

*Score = total reps of Metcon #1 and a score for Metcon #2

*Split work however desired. One athlete works at a time.

 

C) Extra Credit

Arms + Abs

1a) DB Rolling Tricep Extensions + Neutral Grip Press: 3 x 12-15. Rest 45s.

1b) DB Pull-overs: 3 x 10-12. Rest 45s.

1c) KB Single Arm Front Squat: 3 x 8 ea. Rest 45s.

 

Training Intent

– Metcon: DB Weight choice is up the athlete, but keep in mind getting lighter will be in their best interest. The entire workout can be split however the athletes choose, but Farmer Carries should be a weight that is challenging to carry for 150 meters without dropping.

– Extra Credit: If athletes have time have them get in some extra accessory work.

 

Sunday Funday 9/17/17

 

Oly Lifting Class and Open Gym @ NOON

 

 

Monday 9/4/17

 

Partner Labor Day WOD

 

8 minute AMRAP:

2 HSPU

2 SDHP (70/53)...

10 meter run

4 HSPU

4 SDHP

20 meter run

6 HSPU

6 SDHP

30 meter run

Etc...

SDHP is done with a Kettle bell

-Split work evenly

 

*2 minute Rest

 

8 minute AMRAP:

5 pull-ups

10 sit-ups

15 Air Squats

*Partner A must complete the full round before Partner B goes.

 

*2 Minute Rest

 

8 minutes:

Both Partners have 8 Minutes to find a 1RM Clean and Jerk

*Score is based off of combined weight.

*Clean and Jerk it however you like it.

 

Tuesday 9/5/17

 

A) Warm-up

With an empty BB:

10 Sumo Deadlifts

10 BB Thrusters

20 Double Unders

10 BB Rows

20 Double Unders

10 Front Rack Reverse Lunges

20 Double Unders

 

B) Activation

2 Rounds of:

10 X-Band Walks Each Direction

15 Banded Goodmornings (squeeze glutes at top, hard)

 

C) Strength

Sumo Deadlift: 1RM.

– Take 8-10 sets and work up to a 1RM.

– Beginners: 5 x 5. Adding weight if form permits.

– We performed this on Month 1/Week 3 for a “heavy 1” so compare to previous results. This is a benchmark and will be repeated in 16 weeks.

 

D) Conditioning

“Slither”

AMRAP 3:

7 Thrusters (95, 65)

7 Bar Facing Burpees

Rest 5:00 + Repeat

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

 

E) Extra Credit

100 Banded Pull-Throughs

– Reverse Crunch + Deadbug: 4 x 10. Rest 60s.

 

Training Intent

– Strength: Progressively build to a 1RM. Sets should look something like 5-3-2-1-1-1-1. Make sure athletes don’t spend too much energy performing higher rep sets. Once they can “feel” the weight (70% of above) start performing singles.

– Metcon: 100% effort. Try to match scores on second AMRAP. The rest interval should allow them to maintain comparable level of intensity on the second piece. Thrusters need to be light and done UB. 5:00 rest interval will allow for max effort for both AMRAPs. Leave nothing in the tank on this one.

 

Wednesday 9/6/17

 

A) Warm-up

20 Jumping Jacks

10 Push-ups

20 Sit-ups

10 Alternating Box Step-ups

20 Walking Lunges

 

B) Activation

Foam Rolling x 10 slow passes each

– Quads

– IT Bands

– Hamstrings

– Thoracic Spine

 

C) Conditioning

5 Rounds with a partner:

200 Meter Sprint

20 Walking Lunges

30 “2” Count Mountain Climbers

40 Double Unders/80 Single Unders

*Rest as needed.

Work is NOT split, both athletes will complete 5 rounds. Alternate Rounds. 10 Rounds total.

*There is NO score for today.

 

D) Finisher, 10:00

1a) Alternating DB Curls x 10 ea. Rest 45s.

1b) Banded Pushdowns x 20. Rest 45s.

1c) Side Plank Crunch x 10 ea. Rest 45s.

 

Thursday 9/7/17

 

A) Warm-up

Grab a barbell and complete:

10 RDLs

5 Muscle Snatch from below Knee

10 Front Squats

5 Power Snatch from Below knee

10 X-Band Walks to Left + Right

*Add weight + Repeat

 

B) Prep

Review Front Box Squat and Power Snatch

*Athletes should be able to transition from Box Squats to Power Snatch.

 

– Points of Performance:

*Box Squat

– Use slightly wider stance than normal

– Sit back on Box + Explode up

– Keep lumbar engaged

– Don’t shift to the toes

 

*Power Snatch

– Shoulders Cover Bar

– Bar path is straight

– Be aggressive with hips and moving feet

 

C) Strength

1) Front Box Squat: 6 x 4 @60%, every 60-75s.

– Use a 13-15# Box + Slightly Wider stance than normal

 

2) Power Snatch: EMOM 6: 2 Reps @70%

– These are “cluster sets” meaning you drop and reset between each single.

– Beginner: Muscle Snatch w. a light load

 

D) Conditioning

“Traffic”

For time:

30 Deadlifts (155, 105)

10 Bar Muscle-ups

20 Front Squats (155, 105)

20 C2B Pull-ups

10 Power Snatch (155, 105)

30 T2B

L3: (135, 95) (Ring Dips in place of Bar Muscle-ups)

L2: (115, 75) (Band Assisted Pull-ups) (Kipping HK,even from the floor)

 

L1 Metcon:

For time:

30 Deadlifts (115, 75)

30 Ring Rows

30 Front Squats (115, 75)

30 Kipping HK, even from the floor

 

E) Extra Credit, 5-10:00

100-150 Banded Leg Curls each

Banded Ab Pulldown: 3-4 x 20-25. Rest 60s.

 

Training Intent

– Strength: Week 1 of Dynamic work with Front box squat and Power snatch. All sets need to be explosive so augment loading if needed. Remember, if people cannot maintain bar speed with box squats then they need to go lighter. This strength session should not take longer than 20:00.

– Metcon: Challenging piece today for both grip and lungs. Although the gymnastics work volume is relatively low there is a lot of interference from the barbell movements. Barbell movements should be moderately heavy for front squats and power snatches.

 

Friday 9/8/17

 

A) Warm-up

With a partner perform:

20 Partner Wallballs

400m Partner Medball Run

20 Partner Wallballs

200m Partner Medball Run

20 Alternating Step-ups with medball

Then grab a light KB and review TGU. Both athletes complete 2-3 reps per arm. These can also be done with no weight if athletes are new.

https://www.youtube.com/watch?v=VQq8I_n_hRE

Please review video and make sure you complete each step.

 

B) Activation

Worlds Greatest Stretch x 30s each pose

Then,

– Spend 2:00 Foam Rolling anywhere you are sore

 

C) Skill

Gymnastics Skill Work

*Spend 5:00 Working on 1 Skill then perform EMOM style:

EMOM 8:

ODD Minutes: 30s of Gymnastics Skill

EVEN Minutes: 30s of Double Unders or Double Under Practice

 

D) Conditioning

4 Rounds of 60s Work/30s Rest

1a) Wallballs (20, 14)

1b) Alternating DB Step-ups (45/25)

1c) Ring AB Crunches (start in a high plank, place a foot and each ring, crunch)

1d) TGU splitting work evenly on each side (must complete TGU for a complete rep)

1e) Ball Slams

*Score = total reps completed

 

E) Extra Credit

Recovery Work

Row, Bike or Run for 10:00 at a Conversational pace.

 

Training Intent

– Skill: Spend 5 minutes working on 1 skill then perform in an EMOM. The purpose of performing in an EMOM is to practice your movement will your heart-rate slighly elevated.

– Metcon: Athletes should only have to break their sets up 1-2x during their 60s work interval. This has been a hard week of training so complete today at 60-70% effort if you’ve trained more than 2x this week already. If you’ve trained less 2x already then perform at closer to 80-85% effort each set and try to sustain efforts for as long as possible.

 

Saturday 9/9/17

 

A) Warm-up,

Partner up and grab a KB:

Complete 1 Round of:

10 Burpees (each)

10 KBS (each)

Run 200 Meters (each)

*One person works while partner rests.

 

B) Conditioning,

AMRAP 40 with a partner:

Run 1 Mile

50 KBS (53, 35)

Run 1 Mile

50 Burpees

L3: (45, 26)

L2: (35, 26)

L1: (35, 26 Russian Swings)

 

C) Extra Credit,

Arms + Abs

1a) DB Rolling Tricep Extensions + Neutral Grip Press: 3 x 12-15. Rest 45s.

1b) DB Pull-overs: 3 x 10-12. Rest 45s.

1c) KB Single Arm Front Squat: 3 x 8 ea. Rest 45s.

 

Training Intent

– Metcon: The warm-up should be completed in less than 10:00 today as we have a 40 minutes workout ahead of us. This workout is highly aerobic as the bulk of this piece will be spent performing running intervals. KBS should be light and done in sets of 15-25 reps. Athletes can come up with plan to ensure they are maintaining their workout output for the entire piece.

– Extra Credit: athletes that have time to hang out after class can complete direct arm/core work.

Sunday Funday 9/10/17

 

OLY Lifting Class at Noon w/ Coach Riley

Here is a link to get started:

http://www.cfabbellire.com/online-payments/

*Scroll to the bottom of the page.

 

OPEN GYM at NOON

 

 

Monday 8/28/17

 

A) Warm-up

*Coach’s Choice

 

B) Mobility

Glute/Hamstring/Quad Circuit

1a) X-Band Walk x 10 ea

1b) Banded Goodmorning x 15

1c) Terminal Knee Extensions x 15 ea

x 2 Rounds

 

C) Strength

Zercher Box Squat: 1RM. Rest 2:00

– Take 6-8 sets and build to a 1RM.

– Use a 13-15″” Box

– Same technique as speed box squats, but does not need to be wide stance

Beg: Front Squat: 5 x 5.

*You can use knee sleeves, long sleeve shirts or the barbell pad to make this movement more comfortable.

 

D) Conditioning

“Double Jump”

5 RFT:

50 Double Unders

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

L2: (30 DU) (45, 25)

L1: (50 Singles) (35, 25) (Burpees no box)

18:00 Cap

 

E) Extra Credit

Accumulate:

100 Banded Pull-throughs

2:00 of Glute March (this is on Friday as well)

 

Training Intent

– Strength: Take 6-8 sets and build to a 1RM Zercher Box Squat. Zercher squats directly carry over to the deadlift (builds upper back/anterior core). These will be uncomfortable but are a great variation that we will repeat in 12-16 weeks. People can wear long sleeve shirts or knee sleeves on their arms.

– Metcon: Manage breathing and pace each round. 18:00 is a generous cap. Adv athletes should shoot for sub 12:00. KB weight should be light and capable of being close to UB for the entire workout. Make sure your athletes don’t spend too much time on the double unders.

 

Tuesday 8/29/17

 

A) Warm-up

Set up tires,

Then,

5 Tire Flips

5 Hang Muscle Cleans

5 Push Press

5 Pull-ups

*Add weight and repeat.

 

B) Prep

*Continue getting warm and setting up for the Metcon

 

C) Conditioning

Every 5:00 x 5 Sets:

5 Tire Flips

5 C2B Pull-ups

10 Hang Power Cleans (135, 95)

10 S20H (135, 95)

 

D) Finisher

8:00 AMRAP of:

1a) DB Reverse + Forward Lunges. 10 reps each movement (5 each leg). Rest 45s.

1b) 1-Arm DB Rows w. rotation x 10-12 ea. Rest 45s.

– Neutral grip to pronated grip

1c) Side Plank Crunch x 10-15 ea. Rest 45s.

 

E) Extra Credit

5:00 of “Cooldown” in the form of static stretching or preferred tissue work

 

Training Intent

– Metcon: This workout is designed to ensure athletes have close to full-recovery between efforts. Barbell movements should be light to moderate and capable of being done UB. C2B Pull-ups do NOT need to be done UB but at least sets of 5/5. No singles unless it’s on the last round. There should be at least 2:00 of rest each set.

– Finisher: This is done post-metcon and should not require more than 10 minutes.

 

Wednesday 8/30/17

 

A) Warm-up,

Kettlebell Warm up,

30s of work/20s of rest:

-Single-arm KB Swing (alternating)

-KB Windmill

-Goblet Squat

-KB Push Press (both)

-KB Swing

-Figure 8 (both directions)

etc..

 

B) Prep,

2 Sets of:

15 Light DB Rows (squeeze scaps)

10 DB Kickbacks

https://www.youtube.com/watch?v=6SS6K3lAwZ8

*Rest as needed between sets

 

C) Strength

Floor Press: Work up a 1RM. Rest 2:00

Beginner: Heavy set of 5.

– Make sure your athletes have a spotter.

 

D) Conditioning

EMOM 20:

Minute 1: 2 Rope Climb

Minute 2: 8/5 Handstand Push-ups

Minute 3: 12 Hollow Rocks

Minute 4: 15 Goblet Squats (53, 35)

Minute 5: 40s Assault Bike, Farmer Carry, or Burpees

Rx+:(Legless Rope Climb) (Strict HSPU) (10 Alt. Pistols for Goblet Squats. add weight if needed)

 

E) Extra Credit

Abs + Arms:

3 Rounds of:

1a) Dirty 30s x 10 ea. Rest 45s.

1b) Side Plank x 20s ea. Rest 45s.

 

Training Intent

– Strength: If floor press max is more than the athletes close grip bench press then the athlete needs to work on using their legs more with their bench press.

– Metcon: Gymnastics EMOM today. None of this workout should take more than 30s to complete otherwise your athletes need to scale further. Overall, the intent is to get gymnastics volume while heart-rate is slightly elevated. This can be done in ANY order to facilitate the class.

 

Thursday 8/31/17

 

MYSTERY WOD

*No running sneakers needed and there are NO BURPEES in this WOD.

 

Friday 9/1/17

 

A) Mobility

With a PVC

10 Pass Thru

10 OHS

10 Around the Worlds

 

B) Warm-up

Grab a Barbell + complete:

5 Snatch Grip RDLs

5 Muscle Snatch

5 Back Squats

5 Back Rack Reverse Lunges each leg

 

C) Strength

1) Power Snatch: 8 x 2 @70-75% for all sets. Rest 90s.

2) Speed Back Squat: 5 x 5 @60%. Rest 90s.

3) RDLs: 4 x 8, adding weight each set. Rest 90s.

4a) Reverse DB Lunges: 3 x 8 ea. Rest 60s.

4b) Banded Ab Pulldowns: 3 x 20-25. Rest 60s.

5) Glute March: Max Reps in 2:00

 

D) Extra Credit

100 Banded Leg Curls each Leg

 

Training Intent

– Strength: The intent today is to change things up and give your athletes a break from the same format. Nothing today needs to be maximal, but spend the time working technique as well as getting in some accessory work. The bulk of your class time should be working the Power Snatch/Back Squats.

 

Saturday 9/2/17

 

A) Warm-up

*Set up for WOD

 

B) Conditioning

“Filthy Fifty”

For time:

50 Box jump (24, 20)

50 Jumping pull-ups

50 Kettlebell swings (35, 25)

50 Walking Lunges

50 Knees-2-Elbows

50 Push press (45, 35)

50 Back Extensions (or supermans)

50 Wallballs (20, 14)

50 Burpees

50 Double unders

L2: (40 Reps per movement)

L1: (30 reps per movement)


 

SUNDAY FUNDAY 9/3/17

 

Oly Lifting Club at NOON with Coach Riley

Or

Open Gym

 

 

Monday 8/21/17

 

A) Warm-up

Grab a Wallball and Barbell;

Complete:

10-8-6-4-2

Wallballs

Deadlifts

*Add weight to barbell after each set. These sets should be smooth/easy.

 

B) Mobility

Pigeon Pose: 60s on Each side. Between sets test Air Squat x 5 reps to see if you notice a change after mobilizing.

 

C) Strength

Front Squat: 1RM

– 8-10 Singles progressively adding weight each set.

– Beginner: Perform sets of 5 adding weight if form permits.

 

D) Conditioning

5 RFT:

7 Deadlifts (185, 125)

5 HSPU

3 Muscle Up or 6 Ring Dips

Rest 2:00

Rx+:(225, 155)

L3: (185, 125)

L2: (155, 105)

L1: (135, 95)

Score = total time


 

E) Extra Credit

Banded Pull-throughs: Accumulate 100 Reps.

Side Plank: Accumule 60s each side 3x’s

 

Training Intent

– Strength: This is our athletes first chance to test their Front Squat max in 6 months. Progressively build in weight, but have a plan in mind before starting. We performed a Front Box Squat on Block 4, but most athletes will find they can front squat at least 10% more than that number.

 

Tuesday 8/22/17

 

A) Warm-up

400 Meter run then

Dynamic Warm-up (coach’s choice)

 

B) Mobility

Lax Ball x 60s each

– Calves

 

C) Conditioning

3 RFT:

Run 800 Meters

15 GI Janes

30 Abmat Sit-ups

L2: (Run 600m)

L1: (Run 400m)

 

D) Finisher

1a) Single Leg RDLs: w/ KB- 3 x 10 ea. Rest 60s.

1b) KB or DB Split Squat: 3 x 10 ea. Rest 60s.

 

Training Intent

– Metcon: The workout today focuses more on pacing your running sets and working slowly through the bodyweight movements. This workout really is all about how fast you can push your run pace and recover on BW movements. Pacing should be around 80% effort.

– Finisher: This work should be done for quality so keep weights light. This should only take about 7-10 minutes to complete and will serve as a “cool down”.

 

Wednesday 8/23/17

 

A) Warm-up

Grab two light DBs and complete:

– 10 DB Push Press

– 10 Double DB Rows (squeeze scaps at top)

– 10 Push-ups w/ DBs

– 10 DB Hammer Curls

 

B) Mobility

2 sets of:

20 Banded Pull-aparts

10 Slow + Controlled Wall Slides

 

C) Strength

Weighted Close Grip Chin-up: 5-4-3-2-1. These can be done with weight, body weight, or partner assisted. Whichever option you choose sets should be challenging so whatever you have to do to make each set progressively harder do so. Rest 90s-2:00 between sets.

 

D) Conditioning

Partner WOD

32 Minute AMRAP:

8 Squat Cleans (135/95)

12 Box Jump Overs

50 Double Unders (split work)

Or

150 Single Unders (split work)

 

E) Extra Credit

1a) 1 1/4 Banded Pushdowns: 3 x 15-20. Rest as needed.

1b) Zottaman Curls: 3 x 10. Rest as needed.

 

Training Intent

– Strength: This session should NOT take away from the Metcon today and is LOW volume. We are progressively working up to a challenging set of Close Grip Chin-ups (supinated grip). The intent is focus on bicep strength and activate for the Metcon.

 

Thursday 8/24/17

 

A) Mobility

Foam Roll x 10 Slow Passes each

– IT Bands

– Quads

– Lats

– Hamstrings

– Thoracic Spine

 

B) Warm-up

Complete 20 reps each

– Air Squats

– Walking Lunges

– Push-ups

– Hollow Rocks

 

C) GPP with a partner:

10 Minute AMRAP

100 Meter Farmer Carry AHAP

*One person works. Resting athlete will complete 1 TGU (Turkish Get-ups) on each arm with a weight of their choice.

 

D) Conditioning

EMOM 20:

Minute 1: 15 Barbell Rows (115, 75)

Minute 2: 12/10 T2B or 15 High Knees

Minute 3: 10 Alternating Weighted Step-ups (45, 25 DBs) (Total)

Minute 4: 10 Single Arm Russian Swings each arm (70, 53) (10 each arm)

Minute 5: 6-10 Burpees

*Score = 1 Great thing about your week =)

 

E) Extra Credit

Accumulate:

150 Banded Pull-aparts

100 Banded Hip Flexor Pulls Total

 

Training Intent

– Metcon: Quality > quantity. There are some odd movements here that will help both with strength and body composition. Also, there is an opportunity to get in some skill work on T2B and although this workout isn’t too metabolically taxing athletes heart-rates will still be elevated around 75-85% for the duration without the concern of too much local fatigue. Overall, there is, at most, 35s of work here so scale accordingly.

 

Friday 8/25/17

 

A) Warm-up

2 Sets of:

3 Power Cleans

3 Jerks

3 Power Clean + Jerks

3 Bar Facing Burpees

*10 X-Band Walks Forward/Backward

 

B) Mobility

Grab a light KB and perform:

– 10 Goblet Lateral Squats each side

– 10 Wide Stance Goblet Squats

– 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top.

 

C) Strength

1) Speed Deadlift against a band: 10 x 2 @55%, every 60s.

2) Seated Box Jumps: 4 x 3. Rest 60s.

 

D) Conditioning

“Rowing Grace”

3 RFT:

500 Meter Row

10 Power Clean and Jerks (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

 

*Beginner Option:

3 RFT:

Row 500m

15 DB Thrusters (Light)

Alternate Scaling Options:

Sub 400 meter run for 500 meter row

 

E) Extra Credit

Choose Between:

Reverse Hyper: 4 x 20

 

Training Intent

– Strength: Final week of banded deadlifts. Athletes will see this again in 12 weeks. Seated Box Jumps work up to a higher set than last week.

– Metcon: This workout will be a sprint for more advanced athletes in which they will need to push their row pace to finish sub 10:00. For intermediate athletes they need to look for sustaining efforts for all 3 rounds. With that said, the intent will vary based on ability, but overall everyone needs to push their row pace today. Clean and Jerks can be done singles or touch n go.

 

Saturday 8/26/17

 

A) Warm-up,

Dynamic Warm-up

– High Knees

– Butt Kickers

– Soldier Kicks

– Walking Lunges w. a twist

– Jumping Jack Shuffle

– Broad Jumps

– Back peddle

Etc.

 

B) Mobility

Warm-up all movements in Metcon. Do not spend more than 10:00 here.

 

C) Conditioning

AMRAP 30 w. a partner:

800 Meter Run

30 Front Squats (115, 75)

800 Meter Run

30 Pull-ups

Rx+:(135, 95) (C2B Pull-ups)

L3: (95, 65)

L2: (75, 55) (Band Assisted Pull-ups)

L1: (35, 25 Goblet Squat) (Ring Rows)

*Runs are split up

 

D) Extra Credit

Arms + Abs

1a) Lateral Raises: 3 x 15. Rest 60s.

1b) Barbell Curls: 3 x 15 (strict). Rest 60s.

1c) Abs with a plate switch: 3 x 20s. Rest 60s.

 

Training Intent

– Metcon: Split work into logical sets that allow for enough recovery for each athlete to not fall off too much with their output. Front Squats should be light and capable of being done in sets of 5-10 reps for the entire workout. Strategy is key with pull-ups and running as this will likely manage transitions so increase overall output.

 

SUNDAY FUNDAY 8/27/17

 

Open Gym @ NOON

And

OLY LIFTING CLUB w/ Coach Riley @ NOON

* If you are interested in signing up here is a link to our website:

http://www.cfabbellire.com/online-payments/

*Scroll to the bottom of our page

 

WOD OPTION FOR OPEN GYM

 

A) Warm-up

General Warm-up x 5:00

Then,

10 Back Squat w. bar

10 Goodmornings

10 BB Rows

*Add light weight + repeat

 

B) Mobility

– Foam Roll Adductors x 10 passes each

– Foam IT Bands x 10 passes each

C) Strength

EMOM 10:

ODD Minutes: 4 Back Squats @75%

EVEN Minutes: 8 Ring Rows

 

 

Monday 8/14/17

 

A) Warm-up

2:00 of X-Band Walks

Then grab a BB:

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Goodmorning

5 Thrusters

 

B) Mobility

2 Sets of:

20s Pigeon Pose each side

10 Lateral Squats w. Light KB in goblet Position

https://www.youtube.com/watch?v=qNLjML4gfGg

 

C) Strength

Power Clean Clusters: 5 x 1.1.1 (10s) @80% of Last Month 1RM. Rest 2:00

– If athletes do not have a recent 1RM let them work up to one

– Intermediate: All sets at a moderate weight.

– Beginner: Clean Grip Deadlift: 5 x 5, adding weight each set.

 

D) Metcon

“Repeat WOD”

AMRAP 10:

25 Power Cleans (95, 65)

50 Thrusters (95, 65)

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

 

E) Extra Credit

100 Banded Leg Curls each leg

Foam Roll Quads x 60s each

Banded Ab Pulldowns: 75-100 Total Reps

 

Training Intent

– Strength: Take 4-5 sets to build up to work weight and then perform all 5 sets at 80% (moderately heavy weight). All the cluster means is that they will be taking 10s between reps and resetting.

– Metcon: Repeat Metcon. The challenge with this piece is to pace and have a strategy to complete at least 1 full round or come as close as possible. Score = total reps. Loading must be light as athletes should be able to perform at least sets of 7-10 reps for both movements. This is also a chance to work on being efficient cycling higher rep sets.

 

Tuesday 8/15/17

 

A) Warm-up

With a partner:

Run 400 Meters Together

Then complete:

50 Single Unders Each

10 Burpees Each

Then Run 400 meters together again.

 

B) Mobility

Pose Running Drills

 

C) Strength

3 RFT w. a partner:

Row 1k

Run 800 Meters

100 Double Unders

30 Burpees

L2: (50 Double Unders)

L1: (2x Single Unders)

*One person works. Split work in half.

35:00 Cap

 

Training Intent

– Metcon: The intent of today’s pieces is strictly aerobic capacity work. Athletes are working on pacing/breathing and managing their heart-rate. There will be plenty of built in rest to do so with splitting the work with their partner. Scale double unders so they do not take more than 60s to complete. Since we are trying to work longer duration work needs to be split in half and not into small intervals.

 

Wednesday 8/16/17

 

A) Warm-up

30 Jumping Jacks then,

3 Rounds:

10 Bent-over Rows

10 Push Press

5 Power Snatch

5 Yoga Push-ups

https://www.youtube.com/watch?v=DGYwtfFElR4

5 Jerks

*Start with an empty bar and add weight each set.

 

B) Prep

2 Sets of:

15 Banded Pushdowns

15 Banded Pull-aparts (1 set behind neck/1 set in front)

 

C) Strength

*Spend a few minutes warming up your Push Jerk. Find your pistol squat scaling.

EMOM 12:

ODD Minutes: 3 Push Jerks @75-80%

EVEN Minutes: 5 Pistol Squats (each leg)

 

D) Metcon

“Up the Wall”

AMRAP 11:

1 Rope Climb

10 T2B

15 Power Snatch (75, 55)

Rx+:(Legless RC) (95, 65)

L3: (65, 35) (3 Strict Chin-ups)

L2: (55, 25) (3 Strict Banded Chin-ups)

L1: (45, 25) (8 Ring Rows)

 

E) Extra Credit

1a) Dirty 30s: 3 x 10 ea. Rest 30s.

1b) Barbell Reverse Curls: 3 x 10. Rest 30s.

 

Training Intent

– Strength: Similar strength work as last week except the loads should be slightly heavier for the jerk.

– Metcon: Loading for snatches must be light to allow for consistent work pace. The intent is manage grip-fatigue with higher-skill movements and stay consistent for all sets. Scores will range from 4-7 rounds.

 

Thursday 8/17/17

 

A) Warm-up

DB Warm-up

*Grab two light DB’s with a partner. As a group the coach will take all athletes through:

– 8 DB Push Press (partner A goes then partner B)

– 8 DB Front Squat

– 8 DB Front Rack Walking Lunges (4 each leg)

– 8 Alt. DB Snatches

– 8 DB Renegade Rows + Push-up between each row. (push-ups can be done from knees if needed)

 

B) Mobility

PVC Pipe Work

 

C) Strength

Mixed Skill Work

5 Sets of:

1a) Overhead Squat

1b) Ring or Bar Muscle-ups or Ring Dips

*Perform 4-5 OHS not going higher than 60% of 1RM. Ring or Bar MU either as a skill or accumulating volume. These can be done strict if needed. If performing for volume perform 1-3 reps. If performing for skill spend about 60s practicing each round with transition work.

 

D) Metcon

AMRAP 4:

DB Power Clean + Front Squat (50, 30)

Rest 2:00

AMRAP 4:

Alternating DB Snatches (50, 30)

Rest 2:00

AMRAP 4:

Front Rack DB Walking Lunges (50, 30)

Rest 2:00

AMRAP 4:

Renegade Rows + Push-up (50, 30)

*Score = total reps

*Scale DB weight if needed.

 

E) Extra Credit

Accumulate:

150 Banded Pull-aparts

100 Banded Pushdowns

75 Hollow Rocks

 

Training Intent

– Skill: Similar intent as last week; keeping OHS light and focusing on position and using whatever level best matches your ability for muscle-up work.

– Metcon: DB weight should be moderately challenging, same weight or similar to what athletes used during the first two open workouts. Try to work consistently for the entire 4:00 as these AMRAPs will go fast.

 

Friday 8/18/17

 

A) Warm-up

Grab a band and complete X-Band Walks x 2:00

*These should burn

Grab a barbell and complete:

2 Sets adding weight:

5 Deadlifts

5 RDLs

5 Muscle Clean

5 Front Squat

*In between sets complete 10 Glute Bridges

 

B) Mobility

Deadlift Set-up + Warm-up

*Spend 5:00 talking about the deadlift and demonstrating effective technique.

– Take 3-4 sets and build to 75% before performing sets of 3.

 

C) Strength

1) Speed Deadlift Touch N Go: 6 x 3 @75%.

 

D) Metcon

“Tunnel Vision”

4 RFT:

21 Wallballs (20, 14)

15 Lateral Burpees over the Bar

9 OHS (135, 95)

L3: (115, 75)

L2: (95, 65) (14, 10)

L1: (75, 55) (10, 8)

20:00 Cap

Beginner Metcon Option:

4 RFT:

15 Wallballs (10, 8)

10 Burpees

5 Russian Swings (Moderate weight).

Rest 60s.

Training Intent

– Strength: The intent with strength work this week is the same as last week except we are NOT using a band this week. Athletes will perform all 6 “work” sets @75% or a moderately heavy weight touch n go style. We are still working force production with submaximal loading. These may feel much easier since performing last week with a band.

– Metcon: Break up wallballs from the start into two sets to manage fatique. This workout is easy to go out too fast and die in the last 2 rounds. OHS should be capable of being done UB. The intent with this piece is managing fatigue and stay proficient with OHS/Wallball positioning while your heart-rate is elevated. Adv. athletes should shoot for sub 14:00.

 

Saturday 8/19/17

 

A) Warm-up

Coaches: This is your chance to come up with a fun game that gets athletes moving and having a good time.

 

B) Strength

Metcon Set-up

 

C) Metcon

Team Conditioning

5 RFT in teams of 3:

33 KBS (53, 35)

33 Box Jumps (24, 20)

33 Pull-ups

600 Meter Run (each person sprints 200 meters)

 

D) Extra Credit

Abs + Arms

1a) Alt. DB Curls: 3 x 20.

1b) Banded Ab Pulldowns: 3 x 25.

 

SUNDAY FUNDAY 8/20/17

 

OLY LIFTING CLUB W/ Coach Riley @ NOON

Here is the link to get you signed up:

http://www.cfabbellire.com/online-payments/

*Scroll to the bottom of the page

 

OPEN GYM @ NOON

 

WOD OPTION

 

A) Warm-up

Pick your own Dynamic Warm up Movements

 

B) Prep

X-Band Walks x 2:00

10 Small Steps forward, backward and laterally

 

C) Strength

1) Hang Power Snatch Cycling: 4 x 4. Rest 90s.

2) Gymnastics Skill Work: Pick one movement and work on for 10 minutes.

 

D) Metcon

AMRAP 18:

Run 400 Meters

10 Hang Power Cleans (115, 75)

10 Push Press (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

 

 

Monday 8/7/17

 

A) Warm-up

*Get your athletes HR up

10-8-6-4-2

Air Squats

Burpees

*Between each set run 100 meters.

 

B) Preparation

Grab a barbell:

3 Deadlifts

3 Muscle Clean

3 Front Squat

3 Thruster

Rest

3 Squat Clean Thruster

*Add weight

2 Squat Clean Thruster

*Add weight

 

C) Strength

1) Back Squat: 5 x 3 @75%.

– Use 1RM from Last month or a moderate weight for all 5 sets.

– Beginner: 5 x 5 adding # if form permits.

2a) Squat Clean Thruster: Warm-up for Metcon. Rest 60s.

2b) Pull-up Set-up/Warm-up. Rest 60s.

 

D) Conditioning

“Fran”

For time:

21-15-9

Thrusters (95, 65)

Pull-ups

L3: (75, 55)

L2: (65, 35) (Ring Rows)

L1: (45, 25) (15-12-9 Burpees)

8:00 Cap

 

E) Extra Credit

100 Banded Leg Curls each leg

Foam Roll Quads x 60s each

Banded Ab Pulldows: 75-100 Total Reps

Training Intent

– Strength: The intent of performing Back Squats before Fran is to prime the CNS for the metcon. These are efforts should NOT take away from the Metcon. All sets should be smooth.

– Metcon: The intent is to move AFAP! Weights should be light and facilitate big sets. Pull-ups will likely fail quick so advise your athletes to overscale. If needed. Intensity is the name of the game with Fran so excessive resting between sets needs to be avoided. There will be enough time to run heats and have athletes judge or count for each other if you choose.

 

Tuesday 8/8/17

 

A) Warm-up

“Funnel Tag” x 5:00 then,

20 Jumping Jacks

10 Push-ups

20 Sit-ups

10 Alternating Box Step-ups

20 Walking Lunges

 

B) Mobility

Foam Rolling

– Quads (60s each)

– IT Bands (60s each)

– Lats (60s each)

*Spend extra time foam rolling as your athletes are probably pretty sore from Fran.

 

C) Conditioning

AMRAP 26:

Row 500 Meters

12 Burpees

12 T2B

12 Box Jumps (24, 20)

L2: (Knee Lifts) (20, 15)

L1: (Abmat Sit-ups) (20, 15 Step-ups)

*Sub 400m Run, or 2:00 Bike

 

D) Finisher

1a) Russian Swings: 3 x 15, AHAP. Squeeze Glutes at top. Rest 60s.

1b) Seated Lateral Raises with DBs: 3 x 15. Rest 60s.

https://www.youtube.com/watch?v=kvjtLMMJZTs

 

Training Intent

– Metcon: The intent with today’s piece is to move, breath, and pace. Moderate intensity. For example, intermediate to advanced men should shoot for 2:00/500m pace on rower. The type of pace we are looking is just fast enough to not be conversational. Split T2B into sets that maximizes efficiency. Step down on all box jumps to manage consistent heart-rate. This type of pacing should be normal for your athletes by now.

– Finisher: Hamstring/Glute/Delt accessory work. KBS should be heavy, but lateral raises will be light for all athletes regardless of level of ability.

 

Wednesday 8/9/17

 

A) Warm-up

5 minute Dynamic Warm-up then grab a barbell:

3 Strict Press (talk about keeping anterior core engaged, pressing in a straight line)

3 Push Press (Talk about dip and drive phase: staying vertical)

3 Push Jerk (talk about being aggressive with feet for push jerk)

*Talk about Pistols and Scaling Options then let athletes set-up for their ability

 

B) Preparation

2 Sets of:

Banded Pull-aparts x 15 Reps out in front + 15 Reps Behind Neck

Push-ups x 15

 

C) Strength

*Spend 10:00 warming up to work-weight as well as going over scaling and set-up for pistols.

EMOM 12:

ODD Minutes: 3 Push Jerks @70-75%

EVEN Minutes: Pistol Practice x 5 Reps each leg

 

D) Conditioning

3 RFT:

Run 400 Meters

30 Air Squats

15 S20H (135, 95)

Rx+:(Ring Dips in place of S20H)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

17:00 Cap

 

E) Extra Credit

1a) Elbows Out Tricep Extensions: 3 x 15. Rest 30s.

1b) Barbell Reverse Curls: 3 x 10. Rest 30s.

https://www.youtube.com/watch?v=Zv0-vIhlDIk

 

Training Intent

– Strength: The intent today is to work with the same load for all sets with the Push Jerk. These can be done Touch n go if possible. Loads should be moderate. Pistol work on EVEN minutes should allow athletes to get in some practice or work sets depending on their ability.

– Metcon: The intent with today’s piece is to perform all sets with a 80-85% effort. Athletes should be able push their 400m pace right out of the gate. Loading for S20H should be a moderate weight that can be done in 3 sets or less. The air squats will serve as “recovery” between running/S2OH sets so pace these so you can regain your breathing.

 

Thursday 8/10/17

 

A) Warm-up

Dynamic Warm-up

*This can be done moving or in a circle

 

B) Mobility

Worlds Greatest Stretch x 20s each pose

 

C) Skill

Mixed Skill Work

5 Sets of:

1a) Squat Snatch

1b) Rope Climb

•Perform 2-3 Squat Snatch not going higher than 60% of 1RM. These can be done touch n go style if able. Perform Rope Climb either as a skill or accumulating volume. These can be done legless if needed. If performing for volume perform 1-3 reps. If performing for skill spend about 60s practicing each round.

 

D) Conditioning

5 Rounds of 40 work/20 rest for quality:

1a) Double Unders or attempts

1b) SDHP (53, 35)

1c) Russian Twists w. a plate (25, 10)

1d) Mountain Climbers, 2 count

1e) KBS (53, 35)

*Scale as needed.

 

E) Extra Credit

Accumulate:

150 Banded Pull-aparts

100 Banded Pushdowns

75 Hollow Rocks

 

Training Intent

– Skill: Dependent on the athlete’s ability, but the goal is to work on cycling some squat snatches and improving Rope Climb efficiency. Advanced athletes can accumulate volume and use light loads focusing on being smooth/fast with snatches and beginner/intermediate can focus on really just learning and becoming more comfortable with the movements. We are performing rope climbs in Saturday’s Metcon.

– Metcon: Quality interval work today. These workouts are great for burning fat and allow our athletes to sustain intensity because the movements are not super demanding.

 

Friday 8/11/17

 

A) Warm-Up

Grab a band and complete X-Band Walks x 2:00

*These should burn

Grab a barbell and complete:

2 Sets adding weight:

5 Deadlifts

5 RDLs

5 Muscle Clean

5 Front Squat

*In between sets complete 10 Glute Bridges

 

B) Prep

Deadlift Set-up + Warm-up

*Spend 5:00 on setting the band up over the bar and the “why” behind using the bands for added resistance. See notes. Also, talk about seated box jumps and why they are great for building explosiveness.

 

C) Strength

1) Speed Deadlift against a band: 10 x 2 @50%, every 60s.

2) Seated Box Jumps: 5 x 4. Rest 60s.

 

D) Conditioning

“Down Range V2”

3 Rounds of:

5 Power Cleans (155, 105)

10 Front Squats (155, 105)

15 Bar Facing Burpees

Rest 2:00

L3: (135, 95)

L2: (115, 75)

L1: (95, 65) (Burpees)

20:00 Cap

Beginner Metcon Option:

3 Rounds of:

15 Goblet Squats

15 Deadlifts (95, 65)

10 Burpees

Rest 2:00

 

Training Intent

– Strength: Using bands for accommodating resistance forces our athletes to be aggressive. In most cases your athletes band tension will add another 20% of weight at the top. Keep in mind the tension will be the greatest at the top so it’s important to be aggressive + explode through the hips. Seated Box Jumps build explosiveness and apply to becoming faster with our olympic lifts.

– Metcon: We performed a similar workout to this on Month 1. In this case, the volume is spread out and a bit higher. This should be done at a 85-90% effort on each set leaving just enough in the tank to be consistent. Weight should be challenging for this one.

 

Saturday 8/12/17

 

A) Warm-up

*Go through all movements and get athletes warming up to start the workout.

Set-up/Warm-up

5 Muscle Snatch

5 OHS

1 Wall Climb

1 Rope Climb

*Set-up for Rope Climb scaling if needed.

*Get KBs for Farmer Carries ready

 

B) Partner Conditioning

AMRAP 40 w. a partner:

Buy in:

800 Meter Farmer Carry (70, 53)

Then Remaining time AMRAP of:

2 Rope Climbs

4 Wall Climbs

40 Wallballs (20, 14)

40 Walking Lunges (BW)

40 Abmat Sit-ups

Run 200 Meters

*One person works. Split as needed. Score = total rounds

Rx+:(Legless Rope Climb) (10 Strict or Kipping HSPU for Wall Climbs)

L2: (5 Strict Band Assisted Pull-ups per RC) (1/2 Wall Climb)

L1: (10 Ring Rows per RC) (20 Shoulder Taps)

C) Extra Credit

Abs + Arms

1a) Alt. DB Curls: 3 x 20.

1b) Banded Ab Pulldowns: 3 x 25.

 

Training Intent

– Metcon: The intent of today’s piece is to start the AMRAP after the heart-rate is somewhat elevated from farmer carry. Athletes can split all aspects of this however they want. Score is total rounds. Overall, this is a great workout to get in some much needed GPP work before going through some classic CF movements.

 

Sunday Funday 8/13/17

 

First Day of our NEW OLY LIFTING CLASS w/ Coach Riley

Here is the link to get you signed up and started!

http://www.cfabbellire.com/online-payments/

*Scroll to the bottom of the page to find payment option

 

 

Monday 7/31/17

 

Crick’s Fab 50!

 

Warm up/Skill-

Movement Review

 

For Time:

50 Chest-to-bar

50 Single Unders

50 Slam Balls

50 Single Unders

50 Candlesticks

https://www.youtube.com/watch?v=lb8h3UiT0Ns

50 Single Unders

50 Push-ups

50 Single Unders

50 Hang Power Cleans

50 Single Unders

50 KB Swings

50 Single Unders

50 Push Press

 

*Finish with 500 meter row

 

*Weight is lite! You pick your weight. And NO Double Unders. You must complete Single Unders.

 

*Your class may run over time and that is OK! If you have to go pick a movement and remove it. For the evening classes it is ok if the classes spill over into each other. We can make it zesty! Have a freaking blast and Happy Birthday to Crickett!

 

Tuesday 8/1/17

 

A) Warm-up

PVC Work-

10 Pass Throughs

10 OHS

10 Around the World

10 OHS

Then w. a barbell,

10 Back Squat

10 Goodmornings

10 OHS

 

B) Mobility

Goblet Squat (light)

2 x 8. Rest 60s.

– 3 seconds down, 3 seconds at the bottom, 1sec. coming up, 1 sec. at the top

 

C) Strength

Power Snatch + Overhead Squat: Work up to a heavy 2 + 2.

– Adv: Work up to a max

– Intermediate: Pick one weight and hit 5-6 sets with it.

– Beginner Technique Work or Snatch Grip Deadlifts, 5 x 4.

 

D) Conditioning

“3”

For time:

30 Power Snatch (95, 65)

30 Overhead Squats (95, 65)

30 Thrusters (95, 65)

*10:00 Cap

 

Beginner Metcon Option:

For time:

30 Deadlifts (95, 65)

30 Front Squats (95, 65)

30 Push Press (95, 65)

10:00 Cap

 

E) Extra Credit

Accumulate:

100 Banded Pull-throughs or 100 Banded Leg Curls each.

 

Training Intent

– Strength: There are multiple options for all abilities. If working to a max this should take 5-6 sets. There is extra time in this session to spend coaching your athletes.

– Metcon: This is a 100% sprint, but break your sets based on your ability, whether it be fast singles for snatches or touch n go. Thrusters should be able to be done in sets of 5-6 reps. This is another workout with a tight time-cap on purpose. Your athletes can’t waste anytime with this one so scaling the load must be correct.

 

Wednesday 8/2/17

 

A) Warm-up

With a barbell:

– 5 Thrusters

– 5 Push Press

– 5 Rows

*Add weight

– 3 Push Jerk

– 3 Split Jerk *

Add some weight and put barbell in rack

– 3 Jerk. Athlete choice of Style.

 

B) Activation

2 Sets of:

15-20 Banded Pull-aparts

15-20 Banded Pushdowns

10s Foam Roll Lats each

 

C) Strength

Jerk: 1RM. Rest 2:00

– Beginner: Push Press, 6 x 3, adding weight if form permits

– Any Style Jerk permitted

 

D) Conditioning

For time:

50-40-30-20-10

Double Unders

25-20-15-10-5

Wallballs (20, 14)

L2: (30s of DU attempts per set) (14, 10)

L1: (Single Unders) (10, 8)

10:00 Cap

 

E) Extra Credit

1-Arm DB Rows: 3 x 15 ea. Rest 60s.

 

Training Intent

– Strength: Make sure people record their scores today. They will need these numbers down the road. There is extra time here to coach your athletes. Athletes can use any style they are most comfortable with. Also, make sure people stay vertical with their dip/drive phase of the lift.

– Metcon: Should be a sprint and people should be able to perform big sets on wallballs. Times will range from 6-8:00. Many of your athletes may have done this workout before, but remember the total volume is 150 double unders/75 wall-balls. Try to complete wall-balls in two sets or less.

 

Thursday 8/3/17

 

A) Warm-up

5:00 General Movement (Burpees, Supermans, Scorpions, Jumping Jacks, Squat Jumps, etc)

Then w. a PVC:

10 Pass Thrus

10 Around the World (total)

5 Muscle Snatch 5 OHS

 

B) Prep

Wall Slides: Accumulate 25 Reps at a slow tempo. Arms at 90 degrees

 

C) Skill

Gymnastics Static Hold EMOM:

– Handstands: chest facing wall, freestanding, regular. Spend 5:00 getting prepared then run the clock EMOM 10:

ODD Mins: Handstand Hold x 10-20s

EVEN Mins: 10-20s Hollow Hold

 

D) Conditioning

AMRAP 20:

2 Wall Climbs

10 Power Snatch (75, 55)

15 Abmat Sit-ups

20 Calorie Row

25 Air Squats

L3: (65, 35)

L2: (55, 25)

L1: (65, 35 Power Clean)

– Alternate Scaling 20 Cal Row = 200m Run or 20 Cal Bike

 

E) Extra Credit

5:00 of Group Static Stretching if time permits

 

Training Intent

– Skill Work: Gymnastics Holds Today. During this time review the “wall climb”. Like last time, try to reinforce the hollow-position/ribs down/abs engaged and active shoulders.

– Metcon: Goal for today is just to keep moving. Athletes heart-rate should be elevated to an aerobic level. Snatches should be light. All reps should be capable of being muscle-snatches. Rowing should be slow and methodical as pulling for calories is about power-output.

 

Friday 8/4/17

 

A) Warm-up

2 Sets of:

15 Russian Swings (squeeze glutes at top)

X-Band Walk x 5 steps backward/5 forward

Glute Hip Bridge Singe Leg x 5 ea (1 ct a top)

 

B) Prep

With an empty barbell,

2 sets of:

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Goodmornings

*Add light weight

 

C) Strength

Power Clean: 1RM. Rest 2:00

– 8-10 Total Sets

– Beg: 10 x 2 working technique.

 

D) Conditioning

“Cornerback”

For time:

21-15-9

Deadlift (135, 95)

Hang Power Cleans (135, 95)

Front Squats (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

9:00 Cap

 

E) Extra Credit

Weighted Sit-ups: 3 x 12-15

Or Reverse Hypers: 3 x 25. Rest 90s

 

Training Intent

– Strength: Retest of Power Clean today. Make sure athletes record their numbers as they will need these next month. Athletes should try to beat previous weights by 5#. It’s likely they’ll beat their numbers by much more than that since we’ve spent a lot of time building their posterior chain and power-output, but progressively slowly is always better.

– Metcon: Try to complete big sets for this piece and don’t overspace as this should be a sprint. Weights should be challenging. Some of your athletes may have performed this workout before. This workout is challenging mentally seeing that you’ll have a barbell in your hand for the entire piece. Don’t give in and put the bar down sooner than you need to. Go right from last set of HPC to front squats without dropping.

 

Saturday 8/5/17

 

A) Warm-up

Go through Metcon movements/standards.

Spend 5:00 doing

2 sets of 10 Wallballs/5 Burpees.

 

B) Conditioning

AMRAP 34 w. a partner:

Run 800 Meters

30 S20H (135, 95)

Run 800 Meters

50 Lateral Burpees

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

– Alternate Scaling 800m Run = 1k Row

*Run is split

 

C) Extra Credit

Arms

1a) Rolling Tricep Extenions: 3 x 15

1b) Zottaman Curls: 3 x 10.

 

Training Intent

– Metcon: Athletes should establish a game plan that allows them to minimize transition times. I would recommend splitting running into 200 meter intervals. S20H will luckily be done as push jerks so choose a weight that is challenging to perform 10 reps in a row with. Lateral burpees can split any way, but splitting into smaller sets will likely save time and prevent redlining.

 

Sunday 8/6/17

 

General Warm-up 5:00

+

Hang Power Clean Drills:

Front Squat x5

Dip-Shrug x5

Muscle Clean (from hip) x5

Hang Power Clean x5

Then, 10 Back Squat w. bar

10 Goodmornings

 

B) Mobility

– Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch

– Foam IT Bands x 10 passes each

 

C) Strength

1) Overhead Squat: 6 x 3, adding weight each set. Rest 90s.

2) DB Split Squats: 3 x 8 ea. Rest 60s.

 

D) Conditioning

AMRAP 20 w. a partner:

50 Russian Swings (53, 35)

Row 1k

L2: (45, 25)

L1: (35, 25) (Row 400m)

 

E) Extra Credit

5:00 of “Cooldown” in the form of static stretching or perferred tissue work

 

Training Intent

– Strength:Work up to a moderate set of OHS.

– Metcon: Try to complete all rounds within the same timeframe. KBS should be light and capable of being done in 2 sets. One person works at a time.



 

 

Monday 7/24/17

 

A) Warm-up

5:00 Dynamic (coaches choice)

Right into Power Clean Progressions + Hips/Glute Work:

2 Sets of:

3 Muscle Clean

3 Power Clean

15s Pigeon Pose Right

15s Pigeon Pose Left

10 X-Band Walks right/left

 

B) Strength

Wide Stance High Box Squat: 3RM.

– Beginner: 5 x 5, adding weight but focusing on technique: sitting back onto the box, keeping back tight, driving knees out.

– This should take roughly 6-8 sets.

– Make Sure athletes have spotters on BOTH sides of the bar – Use a 15-18″ Box.

– These should be heavier than their back squat 1RM.

 

C) Conditioning

“Tugboat”

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (65, 35) (Regular Burpees)

Alternate Movement:

– Power Cleans: Deadlifts, moderate weight.

10:00 Cap

 

D) Extra Credit

Accumulate:

100 Glute Bridges (body weight)

 

Training Intent:

– Strength: Box height may be vary, but parallel or higher is needed. Take 6-8 sets to build to a 3RM. This will be done for a 1RM as well in the future. Higher Box Squats are a great method of working with some heavier loads for your athletes. This develops inter/intramuscular coordination. These are done with same technique as our speed box squats.

– Metcon: Benchmark conditioning piece. The time cap is intended to push people. Compare to Month 2/Week 2. You will have time today to fit extra credit work into class. If your athletes don’t really try to push their pace it’s likely they’ll time cap. Power Cleans must be done touch n go and in big sets in order to get all of the work done under 10 minutes.

 

Tuesday 7/25/17

 

A) Warm-up

Run 1 Mile

Then complete a dynamic circle warm-up (coaches choice)

 

B) Mobility

Tissue Work

– Lax Ball on calves + ankle mobility with a band or KB

 

C) Skill

Gymnastics EMOM

*Pick two gymnastics skills. Spend 5:00 to prepare then a 10 minute EMOM.

Examples:

– Handstands (holds, walking, freestanding)

– Hollow Holds or Rocks

– Pistols – Pull-ups (kipping or butterfly)

– Muscle-ups (ring and bar)

– T2B

– Kipping

– HSPU

 

EMOM 10:

ODD Minutes: 30s Practice

EVEN Minutes: 30s Practice

 

D) Conditioning:

For time:

Run 800 meters

200 DU/500 SU

Run 800 meters

200 DU/500 SU

20:00 Cap

*If athletes do not have DU’s consistently still encourage them to practice their DU’s. Scale down reps, whether for DU’s or SU’s, as necessary.

 

E) Extra Credit

Accumulate:

100 Banded Leg Curls each

https://www.youtube.com/watch?v=WSFoFscgEBM

50 Banded Hip Flexor Pulls each

https://www.youtube.com/watch?v=0c69UEQdn-Y

 

Training Intent

– Skill: Gymnastics skill work today. Follow all instructions above as there are plenty of options for your athletes today. This is also a great opportunity to give your athletes some basic cues to help improve positions which will transfer to other movements.

 

Wednesday 7/26/17

 

A) Warm-up

10-8-6-4

Wallballs

S20H (Add weight each set)

Box Jump Overs

*This is done at slow pace to prepare for metcon and get equipment ready to go

 

B) Ring Dips Review + Skill

– Review Scaling Options

 

C) Strength

Close Grip Bench Press w. a pause: 5 x 5.

– Up to a moderate heavy set of 5. This should not be a max.

– Pause for 1 ct on chest.

 

D) Conditioning

“75”

For time:

50 Wallballs (20, 14)

25 S20H (135, 95)

50 Box Jumps Overs (24, 20)

25 Wallballs

50 T2B

25 Ring Dips

50 Wallballs

L3: (115, 75)

L2: (14, 10) (95, 65)

L1: (10, 8) (65, 35)

*Compare to Month 2/Week 2

 

E) Extra Credit

Accumulate:

150 Banded Pull-aparts

150 Banded Pushdowns

 

Training Intent

– Strength: 5 sets with ascending weights of paused CB Bench.

– Metcon: Pacing is key with this piece. Come up with a strategy before starting and don’t allow yourself to come close to failure with any of the pressing movements especially considering this pieces get harder towards the end.

 

Thursday 7/27/17

 

A) Warm-up

Teams of 2: Row for distance in 8:00

*split however needed.

Resting athlete completes:

8 Sit-ups

8 Walking Lunges

8 Light Russian Swings

*Rowing should be done at 50-60% effort

 

B) Mobility

Foam Roll x 8-10 slow passes each

– Lats

– Thoracic Spine

– Hamstrings

 

C) Rope Climb Skill Work

– Spend 10:00 Teaching the J-Technique or the technique of your choice.

– Beginners: Ground to standing with rope

 

D) Conditioning

For total time:

Row 1k

30 KBS (53, 35)

30 Walking Lunges (BW)

3 Rope Climbs

Rest 3:00

Row 750 meters

20 KBS

20 Walking Lunges

2 Rope Climbs

Rest 3:00

Row 500 Meters

10 KBS

10 Walking Lunges

1 Rope Climb

Rx+:(70, 53) (Legless Rope Climb)

L3: (1-1-1 Rope Climb)

L2: (7 Strict Chin-ups Per Round Band Assisted) (45, 25)

L1: (750, 500, 250m Row) (35, 26 Russian Swings) (10 Ring Rows per rnd for RC)

27:00 Cap

– Alternate Scaling Rowing = Running of 800, 600, 400

 

E) Extra Credit

5:00 of “Cooldown” in the form of static stretching or preferred tissue work

 

Training Intent

– Skill: Rope Climb work today.

– Metcon: KBS are intended to be light and done in 2 sets or less. The 3:00 rest interval should ensure that as the reps/distance descends athletes can push a bit harder each set.

 

Friday 7/28/17

 

A) Warm-up

“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Squat Snatch

*Go through 5 reps of each step and explain the significance of each.

 

B) Mobility

Foam Roll x 10 Passes Lats Then, Start warming up for Squat Snatches working up to work weight

 

C) Strength

1) EMOM 6: 2 Squat Snatches @80%.

– +5% from last week

– Reset on each rep.

– Beginner: Snatch Grip Deadlift 4 Reps every minute.

Reset on each rep.

2) EMOM 6: 3 Speed Front Squats @65%

– +5% from last week

 

D) WOD

AMRAP 10:

10 Pull-ups (RX+ Chest-to-Bar)

15 Clean and Jerk (95, 65)

*L3: (75,55)

L2:  (65,45)

L1: (55, 35)

 

E) Extra Credit

Back Extensions on GHD: 3 x 15 or Reverse Hypers: 3 x 20-25.

 

Training Intent

– Strength: Final week of Speed work with Squat Snatch and Front Squat. Loading is only slightly heavier but speed and efficiency still take precedence.

-Metcon: This should be a pretty fast-paced workout.

 

Saturday 7/29/17

 

A) Warm-up

Metcon Set-up. Partner up and start warming up

– Deadlifts, Air Squats or Pistols, Wall Climbs

*Spend no more than 15:00 here

 

B) Conditioning

AMRAP 36 w. a partner:

10 Wall Climbs

20 Deadlifts (185, 125)

30 Burpees

40 Alt. Pistols

50 Abmat Sit-ups

800 Meter Run (together)

Rx+: (225, 155)

L2: (155, 105)

L1: (135, 95)

*One person works. Split as needed.

 

C) Extra Credit

Arms

1a) Rolling Tricep Extensions: 3 x 15

https://www.youtube.com/watch?v=rD5Mz2262fU

(can be done on floor)

1b) Zottaman Curls: 3 x 10.

https://www.youtube.com/watch?v=ZrpRBgswtHs

 

Sunday Funday 7/30/17

 

A) Warm-up

With a partner complete:

400 Meter Heavy Farmer Carry

(200 Meters if solo)

 

B) Mobility

Pick 3 Spots that need attention and foam roll x 8-10 slow passes each

 

C) Gymnastics Strength

1) Strict HSPU: 5 x 3-5. Rest 60s.

– Modify to seated DB Press x 8-10 reps each set

https://www.youtube.com/watch?v=qEwKCR5JCog

2) Ring Pull-ups: 5 x 5. Rest 60s.

– Modify to Ring Row w. pause at top x 8 reps each set

3) Hollow Hold: 3 x 10-20s

 

D) Conditioning

5 Rounds of:

10 Tire Flips: Rest 60s.

Then,

5 Rounds of: 60s Bike or Row for Max Calories.

Rest 2:00

Then,

5 Rounds of 20 work/20 rest:

Hollow Rocks

 

 

Monday 7/17/17

 

A) Warm-up

X-Band Walks x 2 sets: 10 steps in each direction

Spend no more than 5:00 on this

+ 20 Walking Lunges

10 Sumo Deadlifts (empty BB)

10 Russian Swings

 

B) Prep

Core Activation:

Reverse Crunch + Deadbugs: 2 x 10.

https://www.youtube.com/watch?v=gAyTBB4lm3I

https://www.youtube.com/watch?v=4XLEnwUr1d8

*in between sets complete 3 Deadlifts adding weight. Reset on each rep.

 

C) Strength

Conventional Deadlift against a band: 1RM. 

– Drape band over the bar

– Higher your deadlift is the heavier band you should use.

Beginner: Work on Deadlift Technique perform sets of 5 resetting on each rep with no band.

 

D) Conditioning

AMRAP 7:

12 Front Squats (95, 65)

9 C2B Pull-ups

L3: (75, 55) (Regular Pull-ups)

L2: (65, 35) (Band Assisted Pull-ups)

L1: (45, 25) (Ring Rows)

 

E) Extra Credit

Accumulate:

100 Banded Pull Throughs

or Reverse Hypers: 3 x 25

 

Training Intent:

– Strength: Work up to a max with a heavy band over the bar. This should take 8-10 singles. Make sure people set-up position is on point. Working up to 75-80% of current 1RM is a good goal as the band will overload the top of the movement. Keep in the mind band will provide the most resistance at the top so it’s important to be aggressive off the floor.

– Metcon: Slow paced metcon today. Front Squats should be light and capable of being done UB for at least the first few rounds. Even though this workout is only 7 minutes I would recommend splitting into manageable sets out of the gate and sustaining that pace for the entire workout.

 

Tuesday 7/18/17

 

A) Warm-up

Med Ball Fun

(coach picks movements)

 

B) Mobility/Prep

Tissue Work: Lax Ball or Softball in Glute x 60s each

 

C) Conditioning

1) 5 Rounds of:

Rowing Intervals: 5 x 400 meters.

Rest 2:00 between rounds

* @80% Effort

*OR Assault Bike: 5 x 90 seconds.

Rest 2:00 between

* @80% Effort

 

2) 5 Rounds of:

Chest Facing Wall Handstand Hold x 20s

T2B Practice x _ *Complete sets that allow you to maintain efficiency and cycle reps.

(Great opportunity to work on kipping)

 

D) Finisher

3 Rounds of:

1a) Single Leg KB RDLs x 8 ea.

1b) DB Hammer Curls x 8-10.

1c) Hollow Hold x 20s.

*Rest as needed between exercises.

 

E) Extra Credit

5:00 of “Cooldown” in the form of static stretching or preferred tissue work

 

Training Intent:

– Finisher: Athletes should be able to move through this relatively quick resting 30-60s between movements. We performed hammer curls last week so use the same weight if needed, but keep form perfect.

 

Wednesday 7/19/17

 

A) Warm-up

With a Barbell:

5 Shoulder Press

5 BB Barbell Rows

10 Wallballs

25 Banded Pushdowns

*Add weight + Repeat

 

B) Mobility

Lax Ball x 30s each in:

– Pecs

– Scapular

– Tricep

 

C) Strength

1) Shoulder Press (strict): 1RM.

– Take 8-10 sets – Beg: 5 x 5, adding.

2) Barbell Rows: 4 x 10.

 

D) Conditioning

“Lungs”

For time:

Run 400 Meters

21 Wallballs (20, 14)

21 Burpees

Run 400 Meters

15 Wallballs

15 Burpees

Run 400 meters

9 Wallballs

9 Burpees

L2: (14, 10) L1: (10, 8) (Reps of 15-12-9)

20:00 Cap

Alternative: – Running: Sub 500 Meter Row

 

E) Extra Credit

Accumulate:

50 KB Tricep Extensions

50 Side Bends each.

 

Thursday 7/20/17

A) Warm-up

4 Minute Tabata:

20 sec ON/10 sec OFF

1a) Hollow Rocks

1b) Air Squats

 

*Then grab all equipment for the metcon:

– 10 Front Rack Reverse Lunges

– 15 BB Rows

– 20 Russian Twists with a plate

 

B) Mobility

Tissue Work Foam Roll x 10 slow passes each:

Thoracic Spine

– Calves

– Adductors

 

C) Skill

Skill EMOM 8:

ODD Minutes: 1 Monostructural Movement: ie. bike, row, running.

EVEN Minutes: 30s of Double Under or Triple Under Practice

 

D) Conditioning

5 Rounds of 45s work/15s Rest:

1a) Barbell Rows (95, 65)

1b) Barbell Front Rack Reverse Lunges (95, 65)

1c) Russian Twists w. a plate (25, 15)

1d) Farmer Carry (70, 53) (100 ft. increments)

1e) Single arm DB Push Press (split work on both sides)

*For quality, no score today.

L3: (75, 55) L2: (65, 35)

L1: (45, 25)

 

E) Extra Credit

Accumulate 100 Banded Pull-aparts:

*After each set complete 15s hollow hold

 

Training Intent:

– Skill Work: Same Skill work as last week. Try improve upon movements you choose last week.

– Metcon: Move at your pace and don’t worry about anyone around you. Weights should be light. This is for quality and there is no score, but loading should be light, especially since some of these movements are not common in a conditioning piece. Focus on being efficient with form and moving with more intention.

 

Friday 7/21/17

 

A) Warm-up

X-Band Walks x 2:00

Then w. a PVC

– 10 Pass Thru

– 10 Around the World

– 10 OHS Then Grab a Barbell:

– 5 Snatch Grip Deadlifts

– 5 Muscle Snatch from below knee

– 5 OHS (or Front Squat)

– 3 Power Snatch + 2 OHS

- 2 Squat Snatch

 

B) Mobility/Prep

– Spend 5:00 reviewing snatch technique and making sure athletes are ready to go for both EMOMs.

– Review Power Cleans

 

C) Strength

1) EMOM 6: 2 Squat Snatches @75%. – +5% from last week – Reset on each rep.

– Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep.

2) EMOM 6: 4 Speed Front Squats @65% – +5% from last week

– Segway right into warming up power cleans for Conditioning

 

D) Conditioning

Every 4:00 x 5 Sets:

3 Power Clean (185, 125)

9 Lateral Burpees

150 Meter Max Effort Row

Rx+:(70% of Power Clean if heavier than Rx weight)

L3: (155, 105)

L2: (135, 95)

L1: (135, 95 Deadlifts x 9 Reps each round) (Burpees)

*Score = fastest split

– Alternate Scaling 150m Row = 100m Run

 

E) Extra Credit

Accumulate:

100 Banded Leg Curls each leg

100 Banded Ab Pulldowns

or Reverse Hypers: 3 x 25 (can use band for resistance)

 

Training Intent:

– Strength: Week 2 of strength work. Add only 5% more. Front Squats should be explosive and not grinding on any of the 5 sets.

– Metcon: Each set is 100% Max Effort. These rounds should be complete under 75 seconds allowing for optimal rest. Power Cleans should be heavy but done Touch n Go. Lateral burpees athletes should try to stay as low to the ground as possible moving as fast as possible.

 

Saturday 7/22/17

 

A) Warm-up

Coaches: This is your chance to come up with a fun game that gets athletes moving and having a good time. As you know, I love the Pizza game but there are many other options or you can get creative and come up with your own. This is your chance to ensure your class is having a great time at your facility. You have 15:00 here today.

 

B) Conditioning

For time:

“Team Helen”

3 Rounds w. a partner:

Run 800 Meters

42 KBS (53, 35)

24 Pull-ups

Then right into,

“Team Annie”

50-40-30-20-10

Double Unders

Abmat Sit-ups

 

– Alternate Scaling 800m Run = 1k Row or 4 Minutes on Assault Bike

 

C) Extra Credit

Arms + Abs

3 Rounds of:

15 Flutter Kicks

20 Alt. DB Curls

30 Banded Pushdowns

 

Sunday 7/23/17

 

NO OPEN GYM!

It is Competition Day at Del Val.

*Best of luck to all athletes participating.

 

 

7/11/17

 

A) Warm-up

Run 200 Meters then

30 Double or Single Unders

20 Walking Lunges

15 Sit-ups

10 Push-up

15 Hollow Rocks

20 Walking Lunges

30 Double or Single Unders

200 Meter Run

 

B) Mobility/Prep Work

Review Finisher Work:

– KB (or DB hammer curls) (elbows stay tight to body, controlled tempo)

– Hollow Hold (toes pointed, ribs down)

Banded Pull-apart (rapid tempo, use a challenging band)

 

C) Conditioning

AMRAP 22 in teams of 2:

50 Walking Lunges (no barbell)

200 Meter Run

50 Abmat Sit-ups

200 Meter Run

50 Double Unders

*One person works. Split as needed.

L2: (Double Under Attempts)

L1: (Single Unders x 2)

Alternate Options: 200m Run = 250m Row

 

D) Finisher

3 Rounds of:

1a) 12 KB Hammer Curls

1b) 20s Hollow Hold

1c) 25 Banded Pull-aparts

Rest 30s between sets

 

E) Extra Credit

5:00 of “Cooldown” in the form of static stretching or preferred tissue work

 

Training Intent:

– Metcon: Athletes should split work so they can rest long enough to maintain consistency. Athletes have free reign to come up with their best strategy to maximize their output. The most high-skill movement here is the double unders so if athletes are spending an excessive amount of time (more than 60s) on completing their work then they need to scale to attempts of singles.

– Finisher: This should not take longer than 10:00 resting as needed between sets (no more than 30-45s). Make sure athletes keep their elbows tight to their bodies on the hammer curls.

 

Wednesday 7/12/17

 

A) Warm-up/Mobility

Foam Roll Lats x 10 Passes each

Then w. a barbell and a band:

3 Rounds of:

– 7 Rows

– 7 Push Press

– 20 Banded Pushdowns

– 20 Banded Pull-aparts

 

B) Prep

5:00 of Bench Press Review + Rope Climb Review

 

C) Strength

Bench Press: 1RM. Rest 2-3:00.

– Beg: 7 x 4, adding weight if form permits.

– Progressively build to a 1RM performing set of 5-3-3-2-1-1-1…

– Don’t spend too much energy on higher rep sets.

 

D) Conditioning

For time:

3 Rope Climbs

21 Burpees

21 KBS (53, 35)

3 Rope Climbs

15 Burpees

15 KBS

3 Rope Climbs

9 Burpees

9 KBS

Rx+:(Legless Rope Climbs)

L3: (2-2-2 Rope Climbs) (45, 30)

L2: (Band Assisted Strict Chin-ups x 7 reps each round) (35, 25)

L1: (Ring Rows x 10 reps each round) (15-12-9 Burpees) (35, 25 Russian Swings)

15:00 Cap

– If no access to ropes sub 10 Pull-ups each round

 

E) Extra Credit

Accumulate:

50 KB Tricep Extensions

90 Russian Twists w. a plate

 

Training Intent

– Strength: Make sure athletes receive a lift off and have spotters in place on both sides of the bar if needed. As athletes are getting closer to their max have them begin setting up for Metcon. If no access to benches perform 1RM Floor Press and compare to Month 3. Cues: elbows in tight, feet planted, press in a straight line/lower to sternum, keep upper back engaged.

– Metcon: We are looking for athletes to stay away from grip fatigue with this piece so managing work/rest is going to be crucial. KBS are intended to be light, but break sets up if needed to save grip. Scaling Rope Climb volume is viable option today so encourage your athletes to do so if needed. Athletes should focus on exhaling on the floor with burpees to sustain consistent heart-rate.

 

Thursday 7/13/17

 

A) Warm-up

Have athletes choose 4 Bodyweight movements (can be a movement from skill emom) and perform 8-10 reps of each for a 7:00 AMRAP at a slow pace.

 

B) Mobility/Prep

Tissue Work, Foam Rolling x 8-10 slow passes:

– IT Bands

– Thoracic Spine

– Quads

– Calves

 

C) Skill

EMOM 8:

ODD Minutes: 40s of Work on 1 Monostructural Movement: ie. bike, row, running.

EVEN Minutes: 40s of Double Under or Triple Under Practice

 

D) Conditioning

5 Rounds for total time:

15 Wallballs (20,14)

Row 500 Meters

Rest 1:00 between rounds

L2: (14, 10)

L1: (400m Row) (10, 8)

25:00 Cap

*Score = total time including rest

– Alternate Scaling 500m Row = 400m Run, 2:00 on Bike

 

E) Extra Credit

Side Plank: 3 x 30s each.

 

Training Intent

– Skill Work: Athletes have their choice. Have them spend 5:00 getting ready and then set the clock and complete in an alternating fashion.

– Metcon: This is a great piece to workout on rowing technique and staying consistent with technique and splits. This should NOT be a sprint. Going UB with wallballs is a great goal, but not 100% needed if it will take away from rowing intervals. The 60s rest is just enough to sustain 75-85% of max effort.

 

Friday 7/14/17

 

A) Warm-up

X-Band Walks x 2:00

Then w. a PVC

– 10 Pass Thru

– 10 Around the World

– 10 OHS

Then Grab a Barbell:

– 5 Snatch Grip Deadlifts

– 5 Muscle Snatch from below knee

– 5 OHS (or Front Squat)

– 3 Power Snatch + 2 OHS

– 2 Squat Snatch

 

B) Mobility/Prep

– Spend 5:00 reviewing snatch technique and making sure athletes are ready to go for both EMOMs.

– Review Touch n Go Deadlifts for the Metcon. These should be relatively challenging but capable of being done UB.

 

C) Strength

1) EMOM 6: 2 Squat Snatches @70%.

– Reset on each rep.

– Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep.

2) EMOM 6: 4 Speed Front Squats @60%

 

D) Conditioning

4 Rounds, Rest 2:00

9 Deadlifts (225, 155)

12 T2B

15 Box Jump Overs (24, 20)

Rx+:(6 Strict HSPU per rd) (275, 185)

L3: (185, 125)

L2: (155, 105) (Knee Lifts) (20, 15)

L1: (135, 95) (Knee Lifts) (20, 15 Alt. Step-ups)

*Score = fastest split

 

E) Extra Credit

Accumulate:

100 Banded Leg Curls each leg

100 Banded Ab Pulldowns

 

Training Intent:

– Strength: Week 1 of Speed work with the Squat Snatch and Front Squat. Athletes will have plenty of time to prepare before the clock starts today so take the time to coach each of your athletes. If needed drop percentage as there should be no misses. Front Squats should only take 5-6 seconds to complete per set.

– Metcon: Each round should decrease in terms of split so encourage athletes to start slow and increase their pace each set. Deadlifts should be capable of being done UB, but be challenging. T2B should be capable of being completed in 2 sets or less. Rx+ will add 6 strict HSPUs to this work or these can be done any style.

 

Saturday 7/15/17

 

A) Warm-up

400 meter medball run with partner then,

20 Partner Chest passes

20 Partner Wallballs

20 Alt DB Snatches

20 Burpees

*Split work in half.

 

B) Mobility/Prep

Athletes Choice x 5:00 Pick 3 Spots and perform tissue work with either a lax ball or foam roller.

 

C) Partner Conditioning

AMRAP 15 w. a partner:

20 Burpees

20 Alt. DB Snatches (50, 30)

200 Meter Medball Run (20, 14)

Rest 3:00

AMRAP 15 w. a partner:

Max Distance Farmer Carry (70, 53)

*Scale weights as needed.

 

D) Extra Credit

Arms + Abs

3 Rounds of:

15 Flutter Kicks

20 Alt. DB Curls

30 Banded Pushdowns

 

Training Intent:

– Metcon: Athletes will work in teams of 2 with one person working and splitting work however desired. DB snatches should be light and capable of being cycling quickly. Farmer Carry is the “finisher” to this piece and athletes should try to accumulate a total of 800 meters. DB Snatches are the same standard as the open and can be done by alternating the weight in the air and touch n go style.

 

Sunday Funday 7/16/17

 

A) Warm-up

5:00 Dynamic Warm-up Then,

Hang Power Clean Progressions:

– 5 Hang Muscle Clean – 5 Dip + Shrug – 5 Hang Power Clean

 

B) Mobility/Prep

Foam Roll 8-10 slow passes each:

– Lats

– Quads

– IT Bands

– Thoracic Spine

 

C) Strength

1) Hang Power Clean: Up to a heavy single. Rest 2:00

2a) DB Split Squats: 3 x 8 ea. Rest 60s.

2b) DB Side Bends: 3 x 15 ea. Rest 60s.

 

D) Conditioning

“Nasty Girls”

3 RFT:

7 Ring Muscle-ups/or Bar Muscle-ups

10 Hang Power Cleans (135, 95)

50 Air Squats

L3: (Ring Dips) (115, 75)

L2: (15 Push-ups per rd)) (95, 65)

L1: (10 Box Push-ups per rd) (35, 25 Russian Swings in place of HPC)

15:00 Cap

 

E) Extra Credit

5:00 of “Cooldown” in the form of static stretching or preferred tissue work

 

Training Intent:

– Strength: Work up to a challenging single in the Hang Power Clean.

– Metcon: This workout should be completed in less 12:00. If scaling Ring Muscle-ups follow guidelines above as we are performing C2B pull-ups on Monday.


 

 

Monday 7/3/17

 

A) Warm-up

Grab an empty barbell and complete:

5 Front Squats

5 Hang Squat Cleans

5 Back Squats

*20s pigeon pose on right and left

*add weight to bar

3 Squat Cleans

1 Hang Squat Clean

 

B) Activation

*10 X-Band Walks to left and right

*10 X-Band Walks forward + backward

 

C) Strength

Squat Clean + Hang Squat Clean:

12:00 to work to a max for the day. Rest 90s-2:00 between heavier sets.

– Have athletes spend first 8:00 of strength session working technique and working up to roughly 50% of their 1RM.

 

D) Conditioning

“Backhand”

In 5:00 Window:

Run 400 meters:

Remaining time: Max Squat Cleans (155, 105)

Rest 3:00 + Repeat

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Score = Score #2

– Running: Sub 500m Row, 2:00 Assult Bike

– Squat Cleans: 5 Deadlifts (95, 65) + 5 Front Squats

 

E) Extra Credit

Accumulate 50 Terminal Knee Extensions Each Leg

 

Training Intent

– Strength: We completed this complex on Month 1. We will retest this in about 4 months. This complex is done without dropping the bar to re-grip. Most athlete should try to either beat their previous weight by 5#’s or work up to 85% of their current squat clean max if they have one.


 

4th of JULY

 

“Filthy Fifty”

 

For Time:

50 Box jumps (24/20”)

50 Jumping pull-ups

50 Kettlebell swings

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press (65/45#)

50 Supermans or 50 Reverse Hypers

50 Wall balls (20/14#)

50 Burpees

50 Double unders


 

Wednesday 7/5/17

 

A) Warm-up

“Burgener Warm-up w. a pvc”

https://www.youtube.com/watch?v=Y5YFU_iuwJ4&feature=youtu.be

 

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

 

B) Prep

Grab a barbell and complete:

5 Hang Muscle Snatch

5 Snatch Grip Push Press Behind the neck then start warming up Hang Power Snatch below knee

 

C) Strength

Hang Power Snatch below the Knee: 5 x 3 @75%. Rest 90s.

– Add 5-10#s from last week

– Intermediate: Light for all sets

– Beginner: Snatch Grip Push Press, 5 x 5 at a moderate weight for all sets.

*Hang Power Snatch Below Knee Note: This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count then initiating your first rep. After the first rep repeat 2 more times.

 

D) WOD

10 Rounds for Time:

9 Deadlift (185, 135)

35 Double Unders or 90 Single Unders

 

E) Extra Credit

Ring Rows w. 1 count pause at top: Accumulate 40 Reps

 

Training Intent

– Strength: Sets should be slightly heavier than last week, but technique takes precedence. This is 5 work sets. This does not include the warm-up sets.


 

Thursday 7/6/17

 

A) Warm-up

With a partner complete:

200m Relay

*Athlete runs 100m out and 100m back and tags their partner

x 3 Rounds.

*These are fast jogs not sprints!

 

B) Mobility

Worlds Greatest Stretch x 20-30s each position

 

C) Skill

Gymnastics Skill/GPP EMOM

EMOM 10:

ODD Minutes: 150 Foot Heavy Farmer Carry

EVEN Minutes: 30s handstand hold or Handstand Walk

*Adv: 30s Accumulate Volume of either Muscle-up or Ring Dips or HSPU

 

D) Conditioning

For time:

Row 250 meters (or 200 meter Run)

50 Air Squats

25 Hang Power Cleans (115, 75)

Row 500 meters (or 400 meter Run)

50 Reverse Lunges

20 Push Jerks (115, 75)

Row 750 meters (or 600 meter Run)

50 Banded Ab Pull-Downs

15 Hang Squat Cleans (115, 75)

*22:00 Cap

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

 

E) Extra Credit

Hollow Hold: Accumulate 60s

 

Training Intent

– Skill: EMOM superset of static gymnastics work with heavy farmer carries. Farmer carries need to be heavy and done UB.

– Metcon: This workout gets progressively harder as it progresses, but its a good opportunity for your athletes to really work on pacing and breathing and cycling the barbell. This workout should be about moving at a consistent but deliberate pace. Barbell work is meant to be lite.


 

Friday 7/7/17

 

A) Warm-up

Limber 11

*Choose your favorite aspects of this warm-up and run through this for 15:00. This will include mobility

 

B) Strength

Wide Stance Box Squat: 8 x 3 @60%, every 60s.

– Same as two weeks ago.

 

C) Conditioning

“Oceanside”

4 RFT:

15 Box Jumps Overs (24, 20)

30 Slam Balls

15 Strict Ring Rows (may not pop hips or it will be a NO REP)

RX+= Feet on box for ring rows

15:00 Cap

 

E) Extra Credit

GHD Back Extensions: 3 x 10-15 (squeeze glutes at top for 1 ct). Rest 60s.

or Accumulate 3:00 of X-Band Walks

 

Training Intent

– Strength: This week of Box Squats should be exactly the same as two weeks ago. If needed athletes can add 10-15#s but all sets should be explosive. Between warm-up and hitting all 12 sets this should only take 15:00.


 

Saturday 7/8/17

 

A) Warm-up

PVC Pipe then…

Spend 10 Minutes on a Kipping Workshop

 

B) Partner Conditioning

Teams of 2:

AMRAP 34:

Run 100 Meters

10 Alt. DB Snatch from Floor (50, 35)

10 Front Rack DB Walking Lunges (50, 35)

10 Push ups

*One athlete completes a full round at a time.

*Scale weight as needed.

 

Training Intent

– Metcon: Athletes will complete 1 full round at a time allowing for equal rest throughout. This should allow them to sustain a consistent level of intensity throughout.


 

Tuesday 6/27/17

 

A) Warm-up

Worlds Greatest Stretch x 20s each pose,

Then complete:

15 Hollow Rocks

20 Walking Lunges

25 Double Unders or Double Under Attempts

30 Shoulder Taps

25 Double Unders or Attempts

20 Walking Lunges

15 Hollow Rocks

 

B) Conditioning

Every 7:00 x 3 Sets:

Row 750 Meters

75 Double Unders

50 Abmat Sit-ups

L2: (50 Double Unders) (30 Abmat Sit-ups)

L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups)

*If rowing is not a viable option sub an 800m run each round.

 

C) Finisher

3 Sets of:

20 DB Walking Lunges

20 Russian Twists w. a plate

10 each arm Arm Single Arm DB Push Press

*Rest 60s between movements. Complete this as a 10:00 Finisher Today.

 

D) Extra Credit

5:00 of Static Stretching

 

Training Intent

– Metcon: Each set should get slightly faster and this will come from starting slow on the rower and pushing slightly harder each round. Athletes should only spend 60-90s on Double Unders otherwise they need to scale volume. Abmat sit-ups can be done butterfly style, feet together.

– Finisher: Complete exercises post metcon. This should not take longer than 10:00.


 

Wednesday 6/28/17

 

A) Warm-up

Grab a PVC and complete:

10 Pass Thru

10 Around the World

Grab an a barbell and complete:

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Hang Power Snatch Below the Knee

*Rest + add light weight

Complete 3 Hang Power Snatch below Knee

*Add light weight

Complete Hang Power Snatch below Knee

 

B) Mobility

Wallslides

20 Total Reps

 

C) Strength

Hang Power Snatch below Knee: 5 x 3 @70%. Rest 90s.

– Intermediate: Light for all sets

– Beginner: Snatch Grip Push Press, 5 x 5 at a moderate weight for all sets.

*Hang Power Snatch Below Knee Note: This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count then initiating your first rep. After the first rep repeat 2 more times. ”

 

D) Conditioning

“Pattycake”

For time:

21-15-9

KBS (53, 35)

Burpees

Push Press (135, 95)

L3: (115, 75)

L2: (45, 25) (95, 65)

L1: (35, 25 Russian Swings) (65, 35)

10:00 Cap

 

E) Extra Credit

Accumulate:

50 Banded Pull-aparts behind the neck

50 Bent-over rear lateral raises (light)

 

Training Intent

– Strength: Hang Power Snatches should be a moderate load for those comfortable with the movement. For those that are not, make sure they either work technique with light loads of use the beginner option that is available.

– Metcon: Try to complete KBS/Push Press in as few sets as possible. For advanced athletes they should shoot for UB sets, and intermediate athletes UB on KBS but 2 sets for push press. Recover on your burpees by getting a full-exale on the floor.


 

Thursday 6/29/17

 

A) Warm-up

Dynamic Warm-up- Movement Review

 

B) Mobility

Foam Rolling x 10 passes each

– Lats, IT Bands, Quads, Thoracic Spine

 

C) Conditioning

5 Rounds, not for time:

100 Meter Sled Push Sprint, Empty Sled

or 10 Goblet Squats/100 Meter Run, AFastAP.

Rest 2:00 between sets.

Then,

5 Rounds, not for time:

4 Turkish Get-ups, 2 ea side increasing weight each set

Rest as needed between sets.

Then,

5 Rounds, not for time:

Choose between

60s Row, 60s Assault Bike, or 200 Meter Run

Rest 2:00 between sets

 

D) Extra Credit

7:00 of Tissue Work

 

Training Intent

– GPP Work: All work is for quality today, but these pieces will still be challenging despite having a time score/time component.


 

Friday 6/30/17

 

A) Warm-up

With a partner:

20 Partner Wallballs

10 Burpees each over the medball

20 Walking Lunges w. medball over head

10 Burpees over the medball

20 Partner Wallballs

*Work is split but partner wallballs are done together.

 

B) Prep

Take 5:00 and go over scaling for HSPU. After this have people grab bars/racks and start building in weight for Back Squat

 

C) Strength

Back Squat: Work up to 85-90% for a 2-3 reps.

– Beginners: Perform sets of 3 adding weight as long as possible.

– Perform 6-7 sets. This should NOT be a max today.

 

D) Conditioning

5 Sets of:

20 Wallballs (20, 14)

10 HSPU

Rest 1:00

Rx+:(Strict HSPU)

L3: (14, 10) (15-20 Push-ups)

L2: (14, 10) (10-15 Push-ups)

L1: (10, 8) (10 Box Push-ups)

15:00 Cap

 

E) Extra Credit

Accumulate 100 Banded Pull-throughts + 50 KB Side Bends each side,

or Reverse Hyper

 

Training Intent

– Strength: Build to a heavy triple roughly 85-90% of 1RM. Athletes last set should be quite challenging.

– Metcon: Each set should only take 60-90s to complete leaving the athletes roughly 1:1 work to rest. Have your athletes set a goal on their wallballs whether it be complete all sets UB or complete first 3 sets UB, ect.


 

Saturday 7/1/17

 

A) Warm-up

Have your entire class run 800 meters as a group. Everyone stays together and goes on pace to ensure no one gets left behind.

*If someone splits from the group it is a 30 Burpee Penalty

 

B) Prep

Metcon Set-up:

– Pull-ups

– Pistols

Perform 1 Round of:

5 Pull-ups (whatever scaling option the athlete is using)

5 T2B or Knee Lifts

5 Burpees

5 Pistols each leg (or scaling option)

 

C) Partner Conditioning

In teams of 2 with one person working for time:

Run 800 Meters

100 Pull-ups

Run 800 Meters

100 Pistols

Run 800 Meters

100 Burpees

Run 800 Meters

100 T2B

Rx+:(C2B Pull-ups)

L2: (Band Assisted Pull-ups) (Walking Goblet Lunges for pistols) (Knee Raises)

L1: (Ring Rows) (Walking Lunges for pistols) (Knee Raises)

30:00 Cap

 

Training Intent

– Metcon: Recommend splitting running into 200-400m intervals and all movements into small sets to minimize excessive resting. Overall, the volume is not super high with this workout, more of chance to get a get sweat and some running intervals in.

 


 

 

Monday 6/26/17

 

A) Warm-up

10 X-Band Walks Each Directions then grab an empty BB:

4 Deadlifts

4 Muscle Cleans

4 Front Squats

20s Pigeon Pose each side

*Add weight

4 Deadlifts

4 Power Cleans

4 Box Jumps

*Add weight

3 Deadlifts

3 Squat Cleans

3 Box Jumps (higher than last set)

 

B) Strength

Conventional Deadlift: Work up to a heavy touch n go double.

– Beginner: Work sets of 5 practicing technique and only adding weight if technique permits.

 

C) Conditioning

For time:

10 Squat Cleans (135, 95)

10 Box Jumps (30, 24)

8 Squat Cleans (165, 115)

10 Box Jumps

6 Squat Cleans (185, 125)

10 Box Jumps

4 Squat Cleans (205, 135)

*14:00 Cap

Rx+:(Final Weight is 225/145)

L3: (115, 75/135, 95/155, 105/185, 125) (24, 20)

L2: (95, 65/115, 75/135, 95/155, 105) (24, 20)

L1: (75, 55/95, 65/115, 75/135, 95) (20, 14)

Beginner Metcon Option:

Squat Cleans/Box Jumps = 2x Goblet Squats/10 Burpees per round (no box jumps).

*This includes time to warm-up squat cleans/box jumps. Athletes should try to work up to their final weight.

 

E) Extra Credit

Accumulate:

75-100 Standing Banded Ab Pulldowns

Training Intent

– Strength: Take 6-7 sets to build to a heavy (not max) tough n go conventional deadlift. Increase rest intervals on heavier sets.

– Metcon: This workout gets progressively heavier each round so all squat cleans should be completed as singles. Box Jumps are higher today. Weights should start off relatively light and become more challenging as the workout progresses. Athletes should set-up as they would for a max for each clean.

 


 

Monday 6/19/17

 

Kori’s Mystery Birthday WOD!


 

Tuesday 6/20/17

 

A) Warm-up

Run 400 Meters then,

8:00 of Pose Running Drills.

 

B) Mobility

Banded Ankle Mobility + Lax ball on ankles/calves x 30-40s each spot

 

C) Conditioning

“Run Forrest”

For time:

Run 1 Mile

100 Burpees

Run 1 Mile

*Scale athletes as needed!

(Example- 800 Meter Run, 50 Burpees, 800 Meter Run)

Alternate Scaling Options:

1500 meter Row for each mile run

*25:00 Cap

 

D) Finisher

1) Back Rack Reverse Lunges: 3 x 10 ea. leg. Rest 90s.

2) Banded Alphabet: 2 sets each side. Rest 60s.

 

E) Extra Credit

Foam Roll x 10 slow passes each

– IT Bands

– Calves

 

Training Intent

– Metcon: Do not try to set a PR on your first mile run. Use a pace that will allow you to go right into your burpees without excessive resting. Your second mile interval will be slower than your first but try to stay within 90s of your first split. Some of your athletes will not make the time-cap. That is okay! This workout is about pacing and is a great workout to retest in 4 months.


 

Wednesday 6/21/17

 

A) Warm-up

40 Mountain Climbers then,

100 Single Unders,

Then

Grab a light Dumbbell

– 10 Alt DB Snatch from Floor

– 10 DB Push Press ea arm

– 10 DB Rows ea arm

– 10 DB Windmills ea arm

– 10 Push-ups

 

B) Prep

2 Rounds of:

25 Banded Pushdowns

25 Banded Pull-aparts

 

C) Strength

Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00

– Beginner: Work 7 sets of 4 adding weight if form permits.

*Can start off the rig

 

D) Conditioning

AMRAP 10:

20 Alt. DB Snatches (50, 35)

20 Wallballs (20, 14)

Rx+:(Complete 2 Ring Muscle-ups each round in addition to the work above)

L2: (35, 25) (14, 10)

L1: (25, 20) (10, 8)

 

E) Extra Credit

1a) KB Hammer Curls: 3 x 10. Rest 60s.

1b) 1 1/4 KB Tricep Extensions: 3 x 10. Rest 60s.

*Same as last week

 

Training Intent

– Strength: Take 8-10 sets and work up to a max in Push Press. We will retest this in 16 weeks.

– Metcon: Rx+ has the option of adding 2 ring muscle-ups in addition to the listed work above. Each round should be completed in 2 sets. Try to advise athletes to switch DB in the air to use SSC which will save transition time. Snatches need to touch floor on each rep (same as open WOD 17.1).


 

Thursday 6/22/17

 

A) Warm-up

5:00 PVC Game. When PVC hits floor all athletes complete 3 Burpees

5:00 Bodyweight Movements x 10 reps each

Hollow Rocks

Air Squats

Walking Lunges

Push-ups

Sit-ups

Scorpions

Squat Thrusts

 

B) Mobiltity

Lax Ball or Softball

– 60s in each glute

 

C) GPP

Teams of 2:

1 Mile Farmer Carry (70, 53)

1 Mile Heavy Sandbag Carry

30:00 Cap

Alternate Workout:

Teams of 2:

For time:

Row 2k or Run 1 Mile

200 Meter Farmer Carry (70, 53)

100 Walking Lunges

Row 1k or Run 800m

200 Meter Farmer Carry

100 Push-ups

Row 2k or Run 1 Mile

30:00 Cap

 

D) Finisher

Gymnastics Volume Accumulation:

75 Hollow Rocks

*In between sets practice your kip for 5 reps. If you’re not attending class Saturday perform T2B Volume accumulation of 30-50 reps.


 

Friday 6/23/17

 

A) Warm-up

Row or Bike 21 Calories then,

X-Band Walks x 10 steps laterally each

10 Lateral Squats (Cossack Squat) (total)

https://www.bing.com/videos/search?q=lateral+squats&&view=detail&mid=48FD106F6F4F3B29904C48FD106F6F4F3B29904C&FORM=VRDGAR

X-Band Walks, Forward/Backward x 10 steps

10 Lateral Squats

5 Single Leg Glute Bridge Right Leg (1 ct at top)

5 Single Leg Glute Bridge Left Leg (1 ct at top)

 

B) Mobilty

Banded Hip Opener Distraction Pigeon Pose x 60s each side.

 

C) Strength

1) Wide Stance Box Squat: 8 x 3 @60%, every 60s.

*We will performing this again on Week 4.

 

D) Conditioning

“Jackie”

For time:

Row 1k

50 Thrusters (75/45#)

30 Pull-ups

– Alt. Scaling Options:

1k Row = 800m Run

10:00 Cap

 

E) Extra Credit

Accumulate 100 Banded Pull-throughts + 50 KB Side Bends each side, seated

or Reverse Hyper: 3 x 25-30 @50% of Back Squat.

 

Training Intent

– Strength: We are performing 2 weeks of Box Squats this cycle in addition to submaximal work. All sets need to be explosive and should be same set-up as last month. Athletes should be able to go 5-10# heavier than last month, but this should not sacrifice bar speed. Check videos on YouTube.

– Metcon: This workout should be an all-out sprint. Thrusters need to be light and able to be done in big sets.


 

Saturday 6/24/17

 

A) Warm-up

With your partner:

Run 400m with a medball

Then grab a barbell and complete with your partner for total reps:

30 Power Cleans (light)

30 Wallballs

*Add weight to bar

20 Power Cleans

20 Wallballs

*Add weight to bar

10 Power Cleans

10 Wallballs

 

B) Partner Conditioning

AMRAP 30 teams of 2:

12 Power Cleans (135, 95)

Run 200 Meters

12 Lateral Burpees Over the Bar

Run 200 Meters

12 T2B

 

Training Intent

– Metcon: One person works. Power cleans should be light and should be able to be completed in Touch n Go fashion. Burpees are two foot jumps over the bar. Because of the rep scheme athletes should be able to practice efficient sets of T2B cycling.


 

 

  Monday 6/12/17

 

A) Warm-up

Grab an empty Barbell and Complete:

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Hang Squat Cleans

*Add weight

5 Squat Cleans

5 RDLs

 

B) Mobility

Banded Ankle Mobility x 2 sets each leg.

 

C) Strength

Front Squat Box Squat: Work up to a 1RM.

– 8-10 Sets

– Sit back on Box

Beginners: 5 x 5, adding if form permits.

 

D) Conditioning

“Eddie Murphy”

For time:

Run 400 Meters

50 Thrusters (75, 55)

Run 400 Meters

Rx+:(95, 65)

L3: (65, 35)

L2: (55, 65)

L1: (45, 25)

10:00 Cap

 

E) Extra Credit

Choose between:

100 Banded Leg Curls each

100 Banded Pull-throughs

50 Reverse Hypers

5:00 X-Band Walks

 

Training Intent

– Strength: Make progressive jumps in weight. Have a plan in mind before starting. Same technique as speed box squats ie. sitting back on box. Have spotters on both sides of the bar.

– Metcon: Don’t go out too fast on first 400m. Break thrusters into smaller sets than you think even though the weight is light (sets of 10). Use a weight that you could easily 25 UB reps with. These are intended to be light, even for Rx athletes. The last 400m should be everything your athletes have left in tank.


 

Tuesday 6/13/17

 

A) Warm-up

Row 500m

Then,

Group Dynamic Circle Warm-up

– Go around in a circle and have athletes choose a bodyweight exercise. Perform 10 reps of each movement.

 

B) Mobility

Achilles/Calve Stretch against Wall x 60s each leg

 

C) Conditioning

“Ladder”

For total time:

500-400-300-200-100

Rowing for Meters

25-20-15-10-5

Burpees

Rest 2:00 after each completed round

25:00 Cap

*If rowing is not a viable option sub running of 400-400-300-300-200 meters.

 

D) Finisher

3 Rounds of:

1a) 50 Ft. each Arm Bottoms-up KB Carry. Rest 30s.

1b) DB or KB Split Squats x 8 ea. Rest 30s.

1c) Abs with plate Switch x 30s Max Reps. Rest 30s.

 

E) Extra Credit

3:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each

 

Training Intent

– Metcon: Pacing is the goal for today. There is 1500 meters of rowing and 75 Burpees. Talk about breathing on burpees and how it’s important to exhale on the floor. This workout is done by rowing 500 meters then completing 25 burpees then resting 2:00 and so on all the way to finish. We don’t want too much drop off and the rest and descending meters/reps should allow us to complete each round slightly faster than the one before it.


Wednesday 6/14/17

 

A) Warm-up

Grab a band and a light KB and complete:

20 Banded Pull-aparts

10 KB Push Press right arm

10 KB Push Press left arm

20 Banded Pull-aparts

10 KB Rows right arm

10 KB Rows left arm

20 Banded Pull-ups

10 KB Windmills right arm

10 KB Windmills left arm

20 Air Squats

 

B) Mobility

Wall Slides: 2 x 10

 

C) Strength

1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 90s.

1b) Wide Grip Pull-ups: 5 x 5. Rest 90s.

– Added weight

– Bodyweight

– Or Partner Assisted

*Grip should be outside of shoulder width and should emphasize use of the lats

2) Warm-up OHS + T2B for Metcon

 

D) Conditioning

“Cold Wind Blows”

4 RFT:

15 Overhead Squats (95, 65)

15 KBS (53, 35)

15 T2B

*12:00 Cap

 

E) Extra Credit

1a) 1 1/4 KB Tricep Extensions: 3 x 10. Rest 45s.

1b) KB Hammer Curls: 3 x 10. Rest 45s.

 

Training Intent

– Strength: Superset of close grip bench press/wide-grip pull-ups. Make sure your athletes don’t “flare” their elbows on the bench press. There are multiple options that are commensurate with each athletes ability. Wide grip focuses on developing lats/shoulders. Make sure athletes aren’t compensating by “leaning back” to complete their reps.

– Metcon: I would not call this workout an “all-out sprint” since the T2B will likely slow athletes down, but KBS/OHS should be completed UB. Most times will range between 7-10:00. Managing grip fatigue is key, so breaking up T2B early is important.


 

Thursday 6/15/17

 

A) Warm-up

Get athletes in a circle with one medball:

– Have athletes introduce themselves to one another

Then stand in circle and toss the medball. The athlete has to say the person name they are tossing the medball to. (Does not have to go in a circle. Can pass the ball to the other side of the circle.)

– Play this game for 5-6:00 then complete:

50 Single Unders

40 Mountain Climbers

20 Air Squats

100m Run

 

B) Mobility

Tissue Work, Foam Roll x 10 slow passes each spot:

– Lats

– IT Bands

– Lats (twice)

– Thoracic Spine

 

C) Conditioning

Every 6:00 x 4 Sets:

Run 400 Meters

25 Air Squats

50 Double Unders

L2: (60s of Double Under Attempts)

L1: (Less than 400m Run) (75 Single Unders)

Score = Fastest Split

 

D) Finisher

KB Front Rack Carry: Accumulate Distance with a partner in 50 meter intervals in 8:00

 

E) Extra Credit

Accumulate

2:00 Side Plank


 

Friday 6/16/17

 

A) Warm-up

Complete:

20 Walking Lunges

20 Jumping Jacks

10 Burpees

Then,

Grab an empty Barbell:

5 Muscle Clean

5 Push Press

5 Power Cleans

5 Squat Cleans

5 Push Jerks or Split Jerks

 

B) Activation

Glute Activation:

X-Band Walks: Accumulate 2:00

– Try not to stop for the entire 2:00

 

C) Strength

1 Squat Clean + Jerk:

Every 90s x 6 sets:

– Spend 5:00 warming before starting the clock

– Start at 60% and add weight each round

– Goal is to end around 90% of 1RM

 

D) Conditioning

“Elvis”

For time:

30 Squat Cleans (185, 125)

Rx+:(225, 145)

L3: (155, 105)

L2: (135, 95)

L1: (95, 65)

*10:00 Cap

Beginner Alternate Workout:

AMRAP 7:

8-10 Thrusters (light)

8 Burpees or Squat Thrusts

 

E) Extra Credit/Recovery

Rear Foot Elevated Split Squats: 3 x 10 ea.

Back Extension or Reverse Hyper: 3 x 15.

 

Intent,

– Metcon: Some of your athletes may have performed this workout before. The weight is intended to be heavy, but athletes should be able to complete 4-5 reps every minute.

 


Saturday 6/17/17

 

A) Warm-up

Dodge Ball in the Field!

 

B) Prep

Set-up and perform 5-10 Reps of all movements.

 

C) Conditioning

3 Rounds with a partner:

2:00 of Max Wallballs (20, 14)

2:00 Max Calories Row or Assault Bike or 100 meter Runs

2:00 Max Wall Climbs or Handstand Walk

2:00 Max Abmat Sit-ups

2:00 Max Burpees

*Scale as needed. One athlete works at time completing a full minute then switching with their partner.

*This workout is performed just like Fight Gone Bad.

 

D) Extra Credit

5:00 of Arms + Abs

Alternating DB Curls x 20 (total)

– Russian Twists x 20

Complete 3 Rounds

 

Training Intent

– Metcon: Athletes will alternate exercises with their partner completing 60s of work each then transitioning to the next exercise. This workout is 30:00 in length. Score = total reps completed.


 

Sunday 6/18/17

BONUS- Optional

“SUNDAY FUNDAY”

*Can be done during Open Gym

 

A) Warm-up,

Using a band, stretch for about 10 minutes.

 

B) Strength

Choose 2 Strength Movements that you missed from the week.

 

C) Conditioning

AMRAP 20:

10 Hang Power Cleans (155, 105)

10 Weighted Sit-ups (45, 25)

400 Meter Run

L3: (135, 95) (25, 15)

L2: (115, 75) (Unweighted)

L1: (95, 65) (Unweighted)

*500m Row can be subbed for 400m run if needed.

 

E) Extra Credit

Foam Roller


 

 

Monday 6/5/17

 

A) Warm-up

With a PVC:

10 Pass Thru’s

10 Around the World (total)

10 OHS

Grab an empty BB:

5 Muscle Snatch from Hang

10 OHS

5 Squat Snatch from below the knee

 

B) Prep

2 Rounds of:

10 Passes each side foam rolling adductors.

10 (total) Goblet Lateral Squats (light)

https://www.youtube.com/watch?v=qNLjML4gfGg

10 X-Band Walk each direction

*Rest as needed between sets

 

C) Strength

Squat Snatch: 8 x 2

– Work up to 75% or to a moderate load resetting between reps. This can be technique work for beginners with empty barbell.

 

D) Conditioning

“Ring of Fire”

For time:

21-15-9

Overhead Squats (115, 75)

Pull-ups

Rx+:(135, 95) (C2B Pull-ups)

L3: (95, 65)

L2: (75, 55) (Assisted Pull-ups)

L1: (65, 35 Front Sq) (Ring Rows)

10:00 Cap

 

E) Extra Credit

8:00 Accumulate Max 100 meter Trips of Single Arm Farmer Carry, AHAP.

 

Training Intent

– Strength: 8 sets of doubles adding weight each set for squat snatches. These are NOT touch n go so make sure your athletes reset between reps and establish a perfect set-up position. There will be plenty of time to focus on technique and go through extra progressions today if needed.

– Metcon: This workout should be completed at near maximal output, unbroken sets for the entire workout if possible. The time cap is 10:00, but advanced athletes should shoot for sub 5:00. If OHS is not a viable option I would encourage your athletes to scale to a Front Squat so they don’t miss the boat on the level of intensity that should occur with this workout.


 

Tuesday 6/6/17

 

A) Warm-up

Teams of 2

“Lava Game”

 

B) Mobility

Tissue Work: Foam Roll x 10 passes each

– Thoracic Spine

– Lats

– Adductors

 

C) Strength

Power Clean:

6 x 3

– Work up to 75% or to a moderate load resetting between reps. Same guidelines as yesterday’s Squat Snatches

– Between sets athletes should be getting set-up for metcon. Wallballs, wallclimbs and their rowers.

 

D) Conditioning

“Snowball”

AMRAP 20:

Row 500 meters

2 Wallclimbs

12 Power Cleans (115, 75)

15 Wallballs (20, 14)

 

Rx+: (135, 95)

L3: (95, 65)

L2: (75, 55) (Half Wallclimb) (14, 10)

L1: (95, 65 Deadlifts (20 Shoulder Taps) (10, 8)

Alternate Scaling Options:

– Rowing: Sub 400 meter run, 2:00 Assault Bike

 

E) Extra Credit

Abs with a plate switch : 4 x 20s max reps. Rest 60s.

 

Training Intent

– Strength: Power clean work today should be same intent as Mondays Squat Snatches with focus on technique. These are not touch n go reps and should be heavier than the weight athletes choose for the metcon.

– Metcon: 75-85% of MHR. Transitioning between movements should account for most if not all of the athletes rest so make sure scaling is correct so movements can be done efficiently. Set a goal for your 400 meter row pace ie. 500m split 1:55 for the entire workout.


 

Wednesday 6/7/17

 

A) Warm-up

Limber 11

Limber 11 Covers mobility.

 

B) Skill

Power Snatch Skill Work:

Spend 15:00 Work performing sets of 3 working up to a moderate weight. Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for advanced athletes.

 

C) Conditioning

1 Rounds for max distance with a partner:

6:00 Max Distance Running

6:00 Max Distance Bike

6:00 Max Distance Rowing

Alternate Option:

AMRAP 20 w. a partner:

20 SDHP (53, 35)

20 Burpees

20 Goblet Squats (53, 35)

600 meter Row

 

D) Extra Credit

50 Banded Hip Flexor Pulls each

https://www.youtube.com/watch?v=0c69UEQdn-Y

50 Banded pushdowns

50 Band Pull-aparts

 

Training Intent

– Skill: Sets of triples for power snatch keep loads light with emphasis on technique. For most of your athletes that are limited in the snatch it may come down to mobility restrictions so having them perform some mobility between sets will help get them closer to getting comfortable snatching.

– Metcon: This workout can be is challenging/intense as people want to make it. If needed people can pair up into teams of 3. Try to create a competition amoungst your athletes with this one. On paper this one does not look too hard, but athletes can really push these intervals by keeping sets small and intensity high.


 

Thursday 6/8/17

 

A) Warm-up

2 Sets. Add weight for set 2

10 RDLs

8 Front Squats

6 Bar Facing Burpees

4 Power Cleans

 

B) Activation

Glute Activation

2 Rounds of:

– X-Band Walks x 10 each direction (forward and back, side to side)
 

Single Leg Glute Bridge x 5 each leg

 

C) Strength

1) Wide Stance Box Squat: 8 x 3 @ 75%, every 60s.

– use 13-15″” Box.

– Ensure each set is done explosively + athletes sit back on the box

– If you’re able to set-up bands use them and use 40-50% for all sets.

– This % is of your athletes 1RM Back Squat.

 

D) Conditioning

“Dead Ball”

5 RFT:

10 Deadlifts (185, 125)

20 Wallballs (20, 14)

Rest 2:00

Rx+:(225, 155)

L3: (185, 125)

L2: (155, 105) (14, 10)

L1: (135, 95) (10, 8)

Score = total time

20:00 Cap

 

E) Extra Credit, 5:00

GHD Back Extensions:

3 x 15 (1 ct glute squeeze at top).

or Accumulate 5:00 perform X-Band Walks

 

Training Intent

– Strength: Box Squats. Follow all instructions and make sure to review video beforehand. These should be smooth/fast. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable your athletes as they can always go lighter.

– Metcon: Complete each set at 90-95% effort. Deadlifts should be challenging but capable of being done UB. Wallballs should be done in 2 sets or less. 2:00 rest will ensure athletes performance does not fall off too much. By this point we’ve done several workouts with touch n go deadlifts so they should be getting comfortable. Make sure your athletes are NOT leaving their hips high and dropping their hips when the bar passes their knees to ensure we are using posterior chain and not just lower back.


 

Friday 6/9/17
 

 

A) Warm-up

“Roll the Dice” Game

 

B) Prep

With your partner:

10 DB Push Press each

10 Hang Muscle Cleans each (empty bar)

10 Burpees each

– Add weight and repeat

 

C) Partner Conditioning

AMRAP 33 w. a partner:

20 Hang Power Cleans (135, 95)

16 Box Jumps

20 Burpees

16 Box Jumps

20  HSPU


 

Saturday 6/10/17

 

A) Warm-up

5:00 Dynamic then grab a PVC

2 Rounds of:

8 Pass Thrus

8 Around the Worlds

8 PVC OHS

4 Push-ups

20 Banded Pull-aparts

 

B) Prep

Partner up and Warm-up Metcon Movements to weights/scaling option you plan on using for Metcon

Overhead Squats

Double Unders

Rope Climbs

 

C) Conditioning

“Bull” with a partner:

2 RFT:

200 Double Unders

50 Overhead Squats (135, 95)

8 Rope Climbs

Run 1 Mile (Run is completed together)

*One person works. Split as needed.

 

D) Extra Credit

100 Banded Pushdowns

 

Training Intent

– No strength piece today. There is no time cap on the workout today.


 

Monday 5/29/17

 

MURPH


 

Tuesday 5/30/17

 

A) Warm-up

5:00 Dynamic

+

2 Rounds of:

5 Heavy Russian Swings (squeeze glutes)

10 Wide Stance Heavy Goblet Squats

15s Elbow Plank (squeeze abs)

 

B) Mobility

60s Pigeon Pose on Box Each Side

*This can be done on a 20, 24, 30″box.

 

C) Strength

EMOM 9:

2 Split Jerks @80%

– +5% from last week.

– There should be no missed sets

– Beginners: Push Press, 6 x 4. Heavier than last week.

 

D) Conditioning

5 Rounds of:

4 Squat Cleans @70% of 1RM

8 Burpee Box Jumps (24, 20)

Rest 90s.

L3: (135, 95) (24, 20)

L2: (Coach Choice of Weight) (20, 15)

L1: (10 Goblet Squats) (10 Burpees)

Score = slowest split

 

E) Extra Credit

Glute Ham Raises:

4 x 6-8

 

Training Intent

– Metcon: 20 total squat cleans today at 70%. These should be challenging considering athletes heart-rates will be elevated so use a load that will push athletes. 2:00 rest will not be full recovery but enough to sustain high level of work-output (85-90% effort).


Wednesday 5/31/17

 

A) Warm-up

With a partner, one person working

Row 250m x 2 rounds

Partner resting performs:

Foam Rolling of x 10 passes each:

Calves

Adductors

 

B) Partner Conditioning

3 RFT w. a partner:

Row 1500 meters

10 Curtis P’s (115, 75)

30:00 Cap

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press

Beginner Alternative Movement:

DB Reverse Lunges in place x 5 ea.

DB Push Press x 5 reps

– These can be done with light KBs as well

– Rowing: Sub 1200 meter run per round if needed.

 

Training Intent

– Metcon: Aerobic workout today. Volume of Curtis P’s is low on purpose, but weights should be light as most athletes have trouble sustaining consistent with unilateral movements. Athletes will spend almost the entire workout on the rower. As such, breaking up sets is their choice, but one person works at a time. Short intervals on rower will keep intensity higher whereas longer intervals will keep aerobic level higher. Where your athletes feel weakest (explosiveness vs. ability to sustain) should be how they break up rowing sets.


 

Thursday 6/1/17

 

A) Warm-up

“Burpee Breakdown”

8-6-4-2

Squat Thrust

Push-up

Squat Jump

Jumping Jack

 

B) Prep

With an empty Barbell:

5 Muscle Snatch

5 Back Squats

5 Power Snatch

5 Good mornings

10 Single Leg Glute Bridge each leg w. 1 ct hold at top.

*Add light weight and repeat one more round

 

C) Strength

1) Wide Stance Box Squat:

7 x 3 @60-70%, every 60s.

– use 13-15″” Box.

– Ensure each set is done explosively + athletes sit back on the box

– This % is of your athletes 1RM Back Squat.

2) Power Snatch: Work up to the weight you think you’ll make it to performing sets of singles. Rest 60s.

 

D) Conditioning

“Open WOD 13.1”

AMRAP 17:

40 Burpees

30 Power Snatch (75, 45)

30 Burpees

30 Power Snatch (135, 75)

20 Burpees

30 Power Cleans (165, 100)

10 Burpees

AMRAP Snatches (210, 120)

– Score = total reps

 

Alternate Beginner Workout:

AMRAP 17:

40 Burpees

30 Deadlifts (135, 95)

30 Burpees

20 Deadlifts (115, 75)

20 Burpees

10 Deadlifts (95, 65)

 

E) Extra Credit

Deadbug + Reverse Crunch: 3 x 10. Rest 60s.

Supermans x 50-100 Reps (squeeze glutes at top). Rest as needed.

Training Intent

– Strength: Final week of Box Squats. Loads should be slightly heavier but speed/technique should be on point by now. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable your athletes as they can always go lighter.

– Metcon: Consistent breathing and pacing the entire workout. If an athlete is not comfortable with the snatch, but does not want to perform the beginner version of 13.1 they can sub power cleans for snatches. Consider the total volume of burpees and make sure your athletes are focusing on breathing during their sets as this can make or break this workout.


 

Friday 6/2/17

 

A) Warm-up

“Musical Medballs”

*Have your athletes complete an exercise of your choice around the medballs. When you stop the music they will sit on a medball. Whoever does not get a medball will perform either:

5 Reverse lunges in Place

5 Air Squats

5 Push-ups

5 Sit-ups

*In any combination.

Take one medball away and go until there are only two people left with 1 ball.

 

B) Team Conditioning, 45:00

Teams of 3 for time:

Run 1 Mile w. Medball Together (20, 14)

150 Goblet Squats (70, 53)

Run 800 meters with medball Together

150 Russian Swings (70, 53)

Run 600 meters with medball Together

150 Thrusters (95, 65)

 

L3: (53, 35) (75, 55)

L2: (45, 25) (65, 35)

L1: (35, 25) (45, 25)

– One person works at a time on KB movements and thrusters, but medball runs will be completed together. Athletes can pass the ball off while they run. If the ball touches the ground on their run there is a 5 Burpee penalty for each athlete when they come back to the gym.

– Sub 2k, 1500m, 1k row for the running. If neither running or rowing work change the workout to:

AMRAP 30 in teams of 3:

21 Thrusters (95, 65)

21 Russian KBS (70, 53)

21 Goblet Squats (70, 53)

21 Box Jumps (24, 20)

*One athlete works at a time. Split as needed.

 

Training Intent

– Metcon: Have fun with this one today and don’t worry about your time. KB weight choices should be a little heavier today as the total volume is relatively low. Thrusters should be relatively light today. Some of your athletes may not finish this piece and that is okay. Make sure they are aware of the total volume and scale correctly.


 

Saturday 6/3/17

 

Warm up

PVC Pipe, lacrosse ball, foam roller, static stretching

*Your discretion

 

B) Strength

1) Power Clean + Front Squat + Jerk:

Work up to a moderate single in 6 sets. Rest 2:00

2) 1 Accessory Movement: 3 x 10-15 reps. Choose a movement that is going to bring up a muscle group that you know is weak.

 

C) Partner Conditioning

With a partner:

Max Calorie on Rower or Running in 10:00

*One person works

Rest 1:00

Max Rounds in 10:00 of:

5 Burpees

10 S20H (115, 75)

15 Air Squats

*One athlete completes a full round.


 

Tuesday 5/23/17

A) Warm-up, 15:00
Run 400 Meters or Row 500m then or Assault Bike x 60s,
8 Burpees
20 Ft. Bear Crawl
8 Push-ups
10 Scorpions
10 Air Squats
Run 200m or Row 200 or Assault Bike x 30s.

B) Conditioning, 40:00
EMOM 40:
Minute 1: 45s Assault Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 100 Ft. Bear Crawl
Minute 5: Rest

Alternate Scaling Options:
– Assault bike: 200 meter run
– Row: 30s SDHP (53, 35)
– Bear Crawl: 45s of Moutain Climbers

C) Extra Credit
5:00 of Static Stretching


 

Monday 5/22/17

A) Warm-up

30 Calorie Row or Bike

+

With a empty BB:

10 Sumo Deadlifts

10 BB Thrusters

20 Double Unders

10 BB Rows

20 Double Unders

10 Front Rack Reverse Lunges

20 Double Unders

 

B) Mobility

Hip Mobility x 60s each

–Pigeon pose

 

C) Strength

Sumo Deadlift off 25# plates

– Take 6-8 sets and work up to a heavy 2.

– Use 25# plates to elevated Barbell off the floor

– Beginners: 5 x 5 off floor or plates. Adding weight if form permits.

 

D) Conditioning

3 Minute AMRAP:

7 Thrusters (75, 55)

21 Double Unders

Rest 5:00 + Repeat

 

E) Extra Credit

Single Leg Glute Hip Thrusts: 3 x 10 ea. (1 ct at top)

 

Training Intent

– Strength: Work up to a 2-3 heavy sets of doubles in Sumo Deadlift off mats. We performed a heavy single last month off the floor. This should be slightly heavier than last month. The reasoning behind bringing weights up off the floor is to work a different sticking point and range of motion for your athletes.

– Metcon: 100% effort. Try to match scores on second AMRAP. The rest interval should allow them to maintain comparable level of intensity on the second piece. Thrusters need to be light and done UB. 5:00 rest between AMRAPs might seem like too much, but if your athletes scale correctly and go 100% and will actually not be enough rest! Your athletes should be on the floor after the first AMRAP.



 

 

 

Monday 5/15/17

 

Mobility

Glute/Hamstring/Quad Circuit

1a) X-Band Walk x 10 ea

1b) Banded Goodmonring x 15

1c) Terminal Knee Extensions x 15 ea x 2 Rounds

 

Strength

Zercher Box Squat: 1RM. Rest 2:00

– Take 6-8 sets and build to a 1RM.

– Use a 13-15″” Box

Beg: Front Squat: 5 x 5

 

Conditioning

Ascending Reps in 9:00 of:

1 Power Clean (135, 95)

1 Hang Squat Cleans

1 Thruster

2 Power Clean

2 Hang Squat Cleans

2 Thrusters

3 Power Cleans

3 Hang Squat Clean

3 Thrusters

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = Total Reps

Beginner Metcon:

AMRAP 9:

9 Deadlifts (135, 95)

9 Goblet Squats (45, 25)

9 Squat Thrusts

 

Extra Credit

Banded Low to High woodchops: 3 x 10 ea.

Banded Leg Curls x 50 each leg (heavier band)

 

Training Intent

– Strength: Take 6-8 sets and build to a 1RM Zercher Box Squat. Zercher squats directly carry over to the deadlift. These will be uncomfortable but are a great variation that we will repeat in 12-16 weeks. People can wear long sleeve shirts or knee sleeves on their arms.

– Metcon: Pacing is key here and athletes need to keep in mind that they need to be able to efficiently perform hang squat cleans/thrusters with the weight they choose. Athletes can complete singles with power cleans as the reps add up, but encourage athletes to go right from their last power clean to their hang squat clean. Score = total reps completed.


 

Tuesday 5/16/17

 

A) Warm-up

Row 500m

Then,

10 Step-ups

10 Hollow Rocks

10 Supermans

10 Squat Thrusts

Then,

500m row or 400m Run

 

B) Mobility

Lax Ball x 30s each spot

– Triceps

– Pec insertion

– Scapular

 

C) Conditioning

For time:

Row 50 Calories

21 Burpee Box Jumps (24, 20)

Row 50 Calories

15 Burpee Box Jumps

Row 50 Calories

9 Burpee Box Jumps

*20:00 Time Cap

 

Alternate Scaling Options:

– Rowing: Sub 600 meter run or 2:00 Assault Bike. Or substitute 100 Doubles/50 Walking Lunges for each set of rowing.

*5:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each

 

D) Finisher

3 Rounds:

1a) Rear Foot Elevated Split Squat x 10 ea. Rest 30s

1b) Bent-over Rear Lateral Raises x 15. Rest 30s.

1c) Banded Hip Flexor Pulls x 25 ea. Rest 30s.

Training Intent

– Metcon: 80% pace. Try to sustain same level of rate of burpee box jumps for all sets. These should not be maximal efforts, but pacing through and controlling breathing. Encourage athletes to step-up on burpees and step-down on box jumps. This will allow them to sustain consistent heart-rate.


 

Wednesday 5/17/17

 

A) Warm-up

Kettlebell Warm up,

*30s of work/20s of rest.

-Single-arm KB Swing (both sides)

-KB Windmill

-Goblet Squat

-KB Push Press (both)

-KB Swing

-Figure 8 (both directions)

etc..

 

B) Activation

2 Sets of:

15 Light DB Rows

10 DB Kickbacks

*Rest as needed between sets

 

C) Strength

1) Floor Press: Work up a 1RM. Rest 2:00

*Compare to close grip bench press max from month 1 as these numbers should be close. If the numbers from close grip bench press max are lower, then your athletes need to reinforce proper leg drive with their bench press and continue to improve tricep strength as this will carry over to other movements.

– Make sure your athletes have a spotter.

2) DB or KB Hammer Curls: 3 x 10. Rest 60s.

 

D) Conditioning

“Double Jump”

5 RFT:

50 DU’s

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

 

E) Extra Credit

“Dirty 30s”

3 x 10-10-10

DB Tricep Extensions to forehead + Rolling Tricep Extensions + Neutral Presses

 

Training Intent

– Strength: If floor press max is more than the athletes close grip bench press then the athlete needs to work on using their legs more with their bench press. These are great for enhancing lockout so make sure athletes keep elbows and have a spot. The floor press is also  great to mix things up and provide a new record for athletes to break down the road. As their floor press increase it’s likely all their OH movements will increase as well.

– Metcon: Manage breathing and pace each round. 18:00 is a generous time cap. Adv athletes should shoot for sub 12:00. Most times athletes heart-rate get too high with burpee box jumps. Some of your athletes are probably already aware of this from 17.1. This is why breathing becomes even more important for consistency.


 

Thursday 5/18/17

 

A) Warm-up

1 Round of:

25 Air Squats

50 Single Unders

15 Push-ups

50 Single Unders

20 Renegade Rows

50 Double Unders or Double Under Attempts

20 Walking Lunges

 

B) Skill

“Goat EMOM”

EMOM 10:

ODD Mins: 1 Movement Athlete Choice

EVEN Mins: 1 Movement Athlete Choice

– Athletes will choice 2 movements that they need to work on. Usually most athletes know where their weaknesses lie, but beginners may need some guidance. Perform small sets to reinforce good movement patterns. This should NOT be a challenging EMOM.

 

C) GPP

5-6 Rounds of:

1a) Stone to Shoulder x 3-4 each.

1b) Front Rack Carry x 100 Ft (53s, 35s).

1c) L-Sit x 20s.

1d) Walking Lunges x 20 Reps (Athlete choice of weight)

1e) DB Man Makers x 5 Reps

– 1 Renegade Row + 1 push-up + 1 renegade row + 1 push-ups + 1 squat clean thruster

*Score = For Quality

*25:00 Cap

Alternate Scaling Options:

– Stones: 60s Max Effort Calories Row or Assault Bike, or 10 KB Romanian Deadlifts.

– Front Rack Carry: Farmer Carry x 100 meters.

-DB Man Makers: 10 BB Row + 8 Thrusters (95, 65)

 

Training Intent

– Skill: Choice two movements that need work. Don’t spend more than 15:00 here today. Keep sets small enough that your athletes can re-inforce good motor patterns. This holds true with gymnastics movements as a lot of times athletes try to do too big of sets before they are ready which will only elongate their goals.

– Metcon: Goal for today is just to keep moving. Athletes heart-rate should be elevated to an aerobic level. This workout can be done in any order to facilitate the class. Most GPP workouts athletes under-estimate. This workout has a mix off GPP, bodyweight, and gymnastics. Overall, this is NOT for time so encourage your athletes to focus on quality and not quantity.


 

Friday 5/19/17

 

A) Warm-up

10 Box Jumps

10 Push Press empty Bar

10 Deadlifts

10 Back Squats

5 Squat Cleans or Front Squats

5 Jerks or Push Press

 

B) Activation

Glute Activation

2 sets of:

– X-Band Walks x 10 each direction

– Single Leg Glute Bridges x 5 ea. with 1 ct squeeze at top

–10 Heavy Russian Swings

 

C) Strength

Squat Clean + Jerk:

EMOM 10: 1 Rep

– Spend 5:00 warming before starting the clock

– Start at 50% and add weight each round

– Goal is to end around 85% of 1RM.

– Beginners: Technique Work or Back Squat 5 x 5 from the rack.

 

D) Conditioning

7 RFT:

5 S20H (115, 75)

10 Deadlifts (115, 75)

15 Box Jumps (24, 20)

Rest 60s

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

*Step-ups are permitted here

 

E) Extra Credit

50 Banded Hip Flexor Pulls each leg

100 Banded leg Curls each leg

 

Training Intent

– Strength: Work up to a 2-3 challenging sets of squat clean and jerk. These should not be maximal, but more a chance for athletes to get in some fast sets. Make sure your athletes remember their numbers from today as we’ll see more EMOM work with the clean and jerk next block.

– Metcon: Deceiving open workout variation where managing breathing is paramount. Each round will be fast, so use the rest to regain your composure and got through each at near 90% of maximal effort. Step-ups are an option today and most will benefit from this variation. Barbell weight must be light today.


 

Saturday 5/20/17

 

Prep

Grab a BB w. your partner

5 Muscle Cleans

5 Front Squats

5 T2B or Knee Lifts

10 Walking OH Lunges

5 Burpees

*Each athlete will complete all work listed then add weight and get ready to start metcon”

 

Partner Conditioning

AMRAP 12:

10 Hang Power Cleans (95, 65)

8 T2B

6 Front Squats (95, 65)

Rest 4:00

AMRAP 12:

10 Overhead Walking Lunges (45, 25)

8 Burpees

6 Power Cleans (95, 65)

*For both AMRAPs one athlete completes a full round at a time.

Rx+:(115, 75)

L3: (75, 55)

L2: (65, 35)

L1: (55, 25)

Alternate Scaling Options:

– Hang Power Cleans: Russian KBS (45, 25)

– T2B: Knee Lifts

– Walking OH Lunges: Lunges in place

 

Training Intent

– Metcon: Each athlete should receive roughly 1:1 work/rest allowing for moderate but consistent pace the entire workout. This was a tough week for most people so todays workout should not be a “soul crusher”. Keep weights light and move with perfect technique.




 

Monday 5/8/17

 

A) Warm-up

With a PVC,

10 Pass Throughs

10 OHS

10 Around the World

10 OHS

Then w. a barbell,

10 Back Squat

10 Goodmornings

10 OHS

 

B) Mobility

Wall Squat

2 x 8 Rest 60s

 

C) Strength

Power Snatch + Overhead Squat: Work up to heavy 2 Power Snatches + 2 OH Squats.

Rest 90s-2:00

– Adv: Work up to a max 1 Power Snatch + 1 OH Squat

– Intermediate: Pick one weight and hit 5-6 sets with it.

 

D) Conditioning

“3”

For time:

30 Power Snatch (115, 75)

30 Overhead Squats (115, 75)

30 Thrusters (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

10:00 Cap

Beginner Metcon Option:

For time:

30 Deadlifts (95, 65)

30 Front Squats (95, 65)

30 Push Press (95, 65)

10:00 Cap

 

E) Extra Credit

Accumulate:

100 Banded Pull-throughs or 100 Banded Leg Curls each.

Training Intent

– Strength: There are multiple options for all abilities. If working to a max this should take 5-6 sets. We will have enough time to really give your athletes some feedback. Most of your athletes will spend the time really working technique and not worrying too max about hitting a max.

– Metcon: This is a 90-100% sprint, but break up sets based on your ability, whether it be fast singles for snatches or touch n go. Thrusters should be able to be done in sets of 5-6 reps. Most will be limited by their ability to OHS so let your athletes know that it’s okay to scale as this workout should NOT take longer than 10 minutes.


 

Tuesday 5/9/17

 

A) Warm-up, 10:00

Dice Roll Game

*Roll dice and each person gets to yell out a movement

*Multiple the number on the dice by 2

 

B) Mobility

Lax Ball:

Spend 2:00 on each calve and ankle to prepare for box jumps.

 

C) Conditioning

AMRAP 18:

5 T2B

10 Power Cleans (115, 75)

15 Box Jumps w. step down (24, 20)

Rx+:(135, 95)

 

D) Finisher

3 Rounds of:

1a) DB or KB Split Squats x 8 ea. Rest 30s.

https://www.youtube.com/watch?v=lHa6aCpFndo

1b) Lateral Raises x 15. Rest 30s.

https://www.youtube.com/watch?v=geenhiHju-o

1c) Foam IT Bands or Quads x 10 passes each. Rest 30s.

1d) Hollow Hold x 20s

 

Training Intent

– Metcon: Keep power cleans light so you can maintain UB reps for at least the first 10:00 of this workout. If scaling is done correctly your athletes will be able to “muscle-clean” most reps. T2B sets are small so this is a good opportunity for athletes to work on cycling their reps.

– Finisher: Giant set of unilateral work/tissue work. Athletes should be able to move through this w/ very little rest. These finishers are great ways to enhance fat-burning/muscle-building.


 

Wednesday 5/10/17

 

A) Warm-up

Run 400 Meters

Then,

20 Shoulder Taps

https://www.youtube.com/watch?v=wcKyqAMqueQ

15 Wall balls

10 Push-ups

5 Burpees

Then,

Run 200 Meters

 

B) Prep

HSPU Scaling/Technique

 

C) Strength

Handstand Push-up: 4 x 5-7. Rest 90s.

– Adv: Strict or Deficit

– Int: Shoulder Press w/ barbell: 5 x 5

– Beg: DB Shoulder Press: 4 x 8

 

D) Conditioning

“Lungs”

For time:

Run 400 Meters

21 Wallballs (20, 14)

21 Burpees

Run 400 Meters

15 Wallballs

15 Burpees

Run 400 meters

9 Wallballs

9 Burpees

*20:00 Cap

Alternative:

– Running: Sub 500 Meter Row per set or 100-75-50 Double Unders

*Have fun! Give athletes a choice.

 

E) Extra Credit

– 100 Banded Pull-aparts


 

Thursday 5/11/17

 

A) Warm-up

2 Round of:

30 Double Unders

20 Walking Lunges

10 Hollow Rocks

 

B) Set-up

Metcon Set-up

 

C) WOD

5 RFT w. a partner:

400 Meter Run or 500m Row (let athletes choose)

30 Front Squats (115, 75)

30 KBS (70, 53)

 

D) Extra Credit

5:00 of foam rolling wherever you are sore


 

Friday 5/12/17

 

A) Warm-up

2 sets With a barbell

5x Deadlift

5x Front Squat

5x Bent-over BB rows

10 lunges

10 Banded Goodmornings

*Add weight and repeat

 

B) Mobility

Lax Ball in the glute x 30s ea.

Single leg glute hip raises 2x10 e/ leg

 

C) Strength

Touch n Go Deadlift: Work up to a moderate double. Rest 2-3:00

– 80% of Current 1RM is the goal. This should NOT be maximal.

– This should take between 6-8 total sets.

– Beginner: Focus on Technique. Work above desired weight for metcon.

 

D) Conditioning

“Francine”

3 RFT:

15 Deadlifts (225, 155)

15 Pull-ups

 

E) Extra Credit

Russian Twists: 3 x 20.

50-100 Banded Leg Curls

Or Reverse Hypers: 3 x 20. Rest 90

 

Training Intent

– Strength: These should be not be maximal. For those that do not have a max the weight should feel moderately heavy, but athletes should still able to demonstrate efficient technique. Your athletes should work above the desired weight for the conditioning piece today.

– Metcon: Deadlifts should be completed as close to UB as possible, but be moderately heavy. This workout is much like “Fran” and should be an all out sprint. This workout is quite demanding on grip so breaking pull-ups early will maximize your athletes work output.


 

Saturday 5/13/17

 

A) Warm-up

General Aerobic Warm-up

3 Rounds of:

Run 100 Meters

10 Push-ups

15 Sit-ups

Then,

Have athletes partner up start warming the movements in the metcon.

 

B) Partner Conditioning, 45:00

With a running clock with a partner:

Minutes 0:00-15:00

Max Rounds of:

8 Hang Power Cleans (115, 75)

8 Calorie Row

8 Burpees

*One athlete completes a full round at a time

15:00-30:00

Max Rounds of:

800 Meter Run

800 Meter Row

50 Air Squats

*Split work however desired

30:00-40:00

Max Distance Front Rack Double KB Carry, Athlete choice of Weight.

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

*Score = total reps of Metcon #1″

Training Intent

– Metcon: Hang Power Cleans should be light. The first part of this workout 1 athlete will complete a full round before switching with their partner. The second and third half of the workout rounds/reps/distance can be partitioned however desired. Make sure athletes keep their ribs down on Front Rack Carries. Again, this should merely be a GPP finisher to this conditioning piece.


 

 

Monday 5/1/17

 

A) Warm-up

Grab an empty BB + Complete:

20 OH Walking Lunges

10 Scorpions

https://www.youtube.com/watch?v=NSLDV4N5Gl4

20s Pigeon Pose each side

10 RDLs

8 Front Squats

6 Sumo Deadlifts

20 OH Walking Lunges

 

B) Prep

2 Sets of:

15 Russian Swings (squeeze glutes at top)

X-Band Walk x 5 steps backward/5 forward

5 ea Glute Hip Bridge Single Leg (1 ct a top)

 

C) Strength

Sumo Deadlift

Work up to heavy 1. Rest 2-3:00

– Beginner: 5 x 5, adding weight if form permits.

– This does not have to be a 1RM. Make sure form takes precedence.

– Sets should look like:

5-3-3-2-2-1-1-1-1-1..

 

D) Conditioning

5 Rounds:

12 Weighted Sit-ups (with dumbbell)

10 RDLs (challenging weight)

8 High Box Jumps (30/24”)

60 Double Unders/150 Single Unders

 

E) Extra Credit

Lax Ball in Glutes/Hamstrings

– Reverse Hypers: 2 x 25. Rest 60s.

https://www.youtube.com/watch?v=1svViLQEi1k



 

Tuesday 5/2/17

 

A) Warm-up

Row 500m

Then,

10 Hollow Rocks

10 Squat Thrusts

https://www.youtube.com/watch?v=fysU2ldlXSY

10 Ball Slams

10 Lunges in place each leg

10 Supermans

10 Scorpions

 

B) Mobility

Worlds Greatest Stretch x 30s each pose

 

C) Conditioning

EMOM 20:

ODD Minutes: 10/8 Calorie Row

EVEN Minutes: 10 Burpees

Rx+:(12/10 Calorie Row) (12 Burpees)

L2: (40s of Work each set)

L1: (30s of Work each set)

*If you fall off start the next minute fresh. Don’t keep on rowing if you don’t complete the minute. Move on to your minute of burpees

 

D) Finisher

3 Rounds of:

1a) Supinated Grip BB Rows x 10. Rest 30s.

1b) L-Sit x 20s. Rest 30s.



 

Wednesday 5/3/17

 

Brandi’s Birthday WOD!

(TBA)



 

Thursday 5/4/17

 

Warm up

1 Mile Run

 

B) Conditioning

Every 5:00 x 5 Sets:

Row 500 Meters

10 T2B

2 Wall Climbs

 

C) Finisher, 10:00

3 Rounds of:

Ball Slams or Russian Twists x 20s Max Reps. Rest 60s.



 

Friday 5/5/17

 

A) Warm-up

W. an empty barbell, 3 sets

8 deadlifts

8 Front Squats

8 Good mornings

8 (total) reverse lunges in place

8 Hang Muscle Cleans

*rest as needed

 

B) Mobility

Hip Opener (Pigeon Pose) on Box + Squat test/retest

1:00 ea. side

*Test air squat after mobilizing each side

 

C) Strength

1) Front Box Squat: 5 x 4 @60-70%, every 60s.

– +5% from last week

2) Power Cleans: 5 x 2 @80%, every 90s.

– +5% from last week

 

D) Conditioning

“Adrenaline”

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)



 

Saturday 5/6/17

 

WOD

 

Game Time!

 

10 RFT in teams of 2:

20 Deadlifts (135, 95)

400 Meter Run

20 Wallballs (20, 14)

*One person works at a time. Split however needed.


 

 

Monday 4/24/17

 

Activation

– 60s Pigeon Pose each side

https://www.youtube.com/watch?v=FVlX5HNKamw

– 15 Terminal Knee Extensions each leg

https://www.youtube.com/watch?v=ZscBVtoX62U

 

Strength

Front Squat Wave:

3-2-1-3-2-1. Rest 2-3:00

– Same Concept as Back Squat from last month

– 2nd Wave should be heavier than the first

– Start at roughly 50% of 1RM.

 

Beginners:

*Front Squat, 6 x 4 adding weight.

 

Conditioning

“Downtime”

AMRAP 10:

5 Squat Clean Thrusters (135, 95)

10 Burpee Pull-ups

Rx+:(5 Burpee Muscle-ups in place of Burpee Pull-ups)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

 

$ Out

100 Banded Pull Throughs



 

Tuesday 4/25/17

 

A) Warm-up

Grab a KB and a Jump Rope:

10 Russian Swings

10 Hollow Rocks

10 SDHP

30 Double Unders or 30 Single Unders

10 American Swings

10 Hollow Rocks

10 SDHP

30 Double or Single Unders

 

B) Conditioning

5 Rounds of 40s Work/20s Rest:

1a) KBS (53, 35)

1b) SDHP (53, 35)

1c) Ring Dips

1d) Double Unders

1e) Hollow Rocks

*Score = total reps

 

C) Finisher

3 Rounds of:

1a) DB Split Squats x 6 ea. Rest 30s

https://www.youtube.com/watch?v=lHa6aCpFndo

1b) Zottman Curls x 8. Rest 30s

https://www.youtube.com/watch?v=ZrpRBgswtHs

1c) Banded Ab Pulldown x 25. Rest 30s.

https://www.youtube.com/watch?v=Z49E5yXc8lw




 

Wednesday 4/26/17

 

A) Warm-up

3 Rounds of 20 work/10 rest:

1a) Single Unders

1b) Light DB Push Press

1c) DB Hammer Curls (same DBs)

1c) Double Under (or attempts)

 

B) Prep

2 Sets of:

10 Push-ups

15 Banded Pull-aparts

20 Pushdowns

 

C) Strength

Speed Close Grip Bench Press:

5 x 5 @55%, every 60s.

 

D) Conditioning

“75”

For time:

50 Wallballs (20, 14)

25 S20H (135, 95)

50 Box Jumps Overs (24, 20)

25 Wallballs

50 T2B

25 HSPU

50 Wallballs

 

*25:00 Cap

 

$ Out

DB Elbow Out Tricep Extensions: 3 x 15. Rest 60s.

https://www.youtube.com/watch?v=wE_8u5186iY



 

Thursday 4/27/17

 

A) Warm-up

Rowling in Teams of 2:

Each athlete will complete 5 sets

100 Meter Row

*Must get as close as possible to 100 meters. If you go over the 100 meter mark by 6 meters you must complete 6 Wall Balls. If you are under by 4 meters you must complete 4 Wall Balls.

 

B) Mobility

General Mobility

– Have athlete choice 3 spots and spend 1:00 on each with either foam roller or lax ball

 

C) Conditioning

In teams of 2:

For time:

Run 1 Mile

100 Overhead Squats (75, 55)

Run 800 Meters

100 Power Snatches (75, 55)

Run 600 Meters

L3: (65, 35)

L2: (55, 25)

L1: (45, 25)

*35:00 Cap. One person works. Split work however desired.

 

$ Out

Banded Leg Curls x 100 each

https://www.youtube.com/watch?v=WSFoFscgEBM




 

Friday 4/28/17

 

A) Warm-up

2 Sets. Add weight for set 2

10 RDLs

8 Front Squats

6 Bar Facing Burpees

4 Power Cleans

 

B) Mobility

Glute Activation + Squat Mobility

2 Rounds of:

1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.

1b) Cook Squats x 5 reps. Rest 10s.

1c) X-Band Walk x 20s each direction

 

C) Strength

1) Front Box Squat: 5 x 5 @55-65%, every 60s.

– +5% from last week

2) Power Clean: 5 x 3 @75%, every 90s.

– +5% from last week

 

D) Conditioning

“Tugboat”

2 RFT:

25 Power Cleans (115, 75)

25 Bar Facing Burpees

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

 

$ Out

GHD Back Extensions: 3 x 15 (1 ct glute squeeze at top).

https://www.youtube.com/watch?v=xMyFXMZ6Ch0



 

Saturday 4/29/17

 

A) Warm-up

Dodgeball

 

B) Metcon Prep

6:00 w. partner

8 Wallballs each

8 Russian Swings each

4 Pull-ups each

 

B) Partner Conditioning

12 RFT with a partner:

10 Thrusters (95, 65)

10 KBS (53, 35)

10 Pull-ups

*One athlete completes a full round at a time

Rx+:(C2B Pull-ups)

*30:00 Cap

 

$ Out

50-100 Banded Pushdowns/ 50-100 Banded Pull-aparts


 

 

Monday 4/17/17

 

Warm up

*800 Meter Run

3 Muscle Cleans

3 Push Press

3 Power Cleans

3 Squat Cleans

3 Front Squats

3 Push Jerk

3 Split Jerks

 

Mobility

3 Sets of:

5 Lunge with Overhead Reach in place

5 Wall Squats

5 Presses from Split with empty barbell

 

Strength

Paused Back Squat:

– Work up to a 3RM, with a 1 count pause at the bottom. Rest 2-3:00 Between sets.

 

WOD

EMOM 10:

ODD Minutes: 6 Touch N Go Power Clean and Jerks (135, 95)

EVEN Minutes: 100 Meter Run

Rx+:(7 Power Clean and Jerks)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

 

Cash Out

Banded Pull-Throughs:

– Accumulate 50-100 Reps.


 

Tuesday 4/18/17

 

Warm up

Grab a light KB and a box and complete:

10 Single Arm Russian Swings (5 ea arm)

10 KB Press (5 ea arm)

10 Alternating Step-ups

10 KB Rows each arm

10 SDHP

10 Box Jumps w. a step

 

Mobility

Foam Roll w. flexion/extension on tender spots

30s each spot

– IT Bands

– Quads

– Lats

 

WOD

For time:

100 KBS (53, 35)

50 Calorie Row

50 Box Jumps w. step down (24, 20)

25 Pull-ups

 

Finisher

3 Rounds of:

1a) BB Front Rack Reverse Lunges

x 6 ea. Rest 30s.

1b) Single Arm/Single Leg Elbow Plank

x 30s. Rest 30s.

1c) KB or DB Hammer Curls

x 10. Rest 30s.


 

Wednesday 4/19/17

 

Warm up

20 Work/10 Rest x 3 Rounds

1a) Double Under or Attempts

1b) Air Squats

1c) Hollow Rocks

 

Mobility

Band Work

– Banded Pull-apart in front, behind neck, forehead height x 15 reps each

– Multi Grip Push-ups:

10 Close

10 Medium

10 Wide

– Push-ups can be done from the knees, but the intent here is warm-up the pecs, delts, and triceps.

 

Strength

1) Speed Close Grip Bench Press:

5 x 5 @50%, every 60s.

– Each set should be explosive and only take 5-6 seconds to complete.

2) 1-Arm Arc DB Rows:

3 x 10 ea. Rest 60s.

 

WOD

Every 5:00 x 3 Sets

50 Double Unders

50 Wallballs (20, 14)

 

Cash Out

– Accumulate

100 Single Arm Banded Pushdowns with a light band (50 each side).

– Lax Ball in pec x 60s each. This can be done against a wall.


 

Thursday 4/20/17

 

Warm up

Box Programming Warm-up

 

Mobility

3 Way Banded Shoulder Prep: 2 sets/20s each position

 

GPP

Farmer Carry Relay

In teams of 3 for 10:00

60s UB Max Distance Farmer Carry (70, 53)

*The goal is to walk at least 100m without dropping in that 60s.

*Drop = team penalty of

7 Burpees each athlete

 

WOD

5 Rounds of:

100 Meter Tire Flips

15 Power Snatch (75, 55)

12 T2B

 

Cash Out

DB External Rotation: 2 x 15 ea. Rest 60s.


 

Friday 4/21/17

 

Warm up

600 Meter Run

2 Sets. Add weight for set 2

10 RDLs

8 Front Squats

6 Bar Facing Burpees

4 Power Cleans

 

Prep

Glute Activation + Squat Mobility

2 Rounds of:

1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.

1b) Cook Squats x 5 reps. Rest 10s.

1c) X-Band Walk x 20s each direction

 

Strength

1) Front Box Squat:

5 x 5 @50-60%, every 60s.

– use 13-15″ Box

2) Power Clean:

5 x 3 @70%, every 90s.

– Reset on each rep

*Have both movements warm so you can go right from front squats to power cleans. This should not take longer than 20:00 *Front Box Squat athletes can use their normal squat stance.

 

WOD

“Two Scores”

In a 4:00 Window:

21 Deadlifts (135, 95)

21 Bar Facing Burpees

Remaining time: Max Thrusters (135, 95)

Rest 3:00

For time:

21 Deadlifts (135, 95)

21 Bar Facing Burpees

21 S20H (135, 95)

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = Reps/Time

 

Cash Out

GHD Back Extensions:

3 x 15 (1 ct glute squeeze at top).


 

Saturday 4/22/17

 

1 Mile Run

 

WOD

4 RFT w. a partner:

12 Chin ups

20 Front Rack Reverse Lunges (115, 75) (total reps)

20 Push-ups

1k Row


 

 

Monday 4/10

 

Warm up

3 Rounds of:

5 Power Cleans

10 Sit-ups

15 Air Squats

20 Banded Goodmornings

*Add weight to the barbell after the first round.

 

Strength

Power Clean:

1RM. Rest 2:00

– 8-10 Total Sets

 

WOD

Open WOD 11.5

AMRAP 20:

5 Power Cleans (135, 95)

10 T2B

15 Wallballs (20, 14)

 

Cash Out

50-100 Banded Leg Curls

https://www.youtube.com/watch?v=WSFoFscgEBM


 

Tuesday 4/11

 

Warm up

With your partner

Row 250m Each Then,

Grab a set of light DBs and a Box with your partner:

Complete:

10 DB Lunges in place each (total) (DB down by your sides)

10 Renegade Rows each (total)

https://www.youtube.com/watch?v=Gja70kgtvoQ

10 Alternating  DB Step-ups each (total) (DB down by your sides)

 

Skill

EMOM 10:

ODD MInutes: 50 Ft. each Bottoms Up KB Carry

EVEN Minutes: 20s Hollow Hold/20s Pistols

 

WOD

AMRAP 25 w. a partner:

20 Renegade Rows (50s, 30s)

20 Box Jumps w. step down (24, 20)

20 DB Walking Lunges (50s, 30s) (DB down by your sides)

600 Meter Row

 

*Split Work however desired.

*Scale DB weight as needed.

*Both movements are total reps.

 

Cash Out

Deadbug + Reverse Crunc: 3 x 10. Rest 60s.


 

Wednesday 4/12

 

Warm up

30 Jumping Jacks then,

Grab a BB:

10 Shoulder Press

10 BB Rows

10 Lateral Jumps over your bar

10 Supinated Grip BB Rows

https://www.youtube.com/watch?v=sZ0c6pfPXTI

10 Push Press

10 Lateral Burpees over the Bar

 

Mobility

3 Way Banded Shoulder/Lat Stretch +

20 Alt. DB Curls to Warm-up Biceps

 

Strength

EMOM 15:

Minute 1: 3-5 Strict Pull-ups

Minute 2: 5-8 Close Grip Push-ups

Minute 3: 20 Russian Twists

https://www.youtube.com/watch?v=wkD8rjkodUI

 

WOD

5 Rounds of:

12 Lateral Burpees over the Bar

12 Push Press (115, 75)

Rest 90s.

Rx+:(15 Reps each movement) (135, 95)

 

Cash Out

Banded Pushdowns x 100-150 Reps.


 

Thursday 4/13

 

Warm up

Abmat Pizza Game (2 burpee penalty for drops)

+

20 Air Squats

20 Sit-ups

20 Walking Lunges

20 Supermans

 

Mobility

3 Minutes:

Tissue Work

*Your choice of roller, ball etc…

 

Strength

10 Rounds:

Farmer Carry x 100 meters

*AHAP (As Heavy As Possible)

*Ascending in weight

 

WOD

With a running clock:

0:00-7:00, AMRAP of:

30 Double Unders

15 Power Snatch (75, 55)

10:00-17:00, AMRAP of:

30 Double Unders

15 Hang Power Clean (75, 55)

10 Air Squats


 

Friday 4/14

 

Warm up

2 Sets of:

3 Muscle Clean

3 Front Squat

3 Power Cleans

*10 X-Band Walks Laterally Each

*10 X-Band Walks Forward/Backward

 

Mobility

With a PVC:

10 Pass Throughs

10 Around the World

20 PVC Swings

(bent over with PVC pipe hanging in front, swing PVC pipe swinging side to side)

10 PVC OHS

 

Strength

In Teams of 2 in 8:00 Work to Max Load in:

1 Deadlift + 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk (must be unbroken)

– Score = total load between both athletes.

 

WOD

5 Rounds of:

15 Deadlifts (135, 95)

12 Front Squats (135, 95)

12 Calorie Row

Rest 2:00


Saturday 4/15

 

Bring-A-Friend Easter WOD


Sunday 4/16

 

Gym Closed

*No Abbellire KID’s


 

Monday 4/3/17

 

Warm up

2 Sets of:

5 Muscle Cleans

5 Front Squats

3 Squat Cleans

3 Hang Squat Cleans

*Add weight + repeat

 

Prep

Heavy-ish Russian Swings: 3 x 10. Rest 60s.

– Squeeze glutes hard the the top of the movement but do not over-extend.

 

Strength

Squat Clean + Hang Squat Clean Complex:

– 12:00 to work to a max for the day.

– Rest 90s-2:00 between heavier sets.

 

WOD

AMRAP 10:

25 Power Cleans (95, 65)

50 Thrusters (95, 65)

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

 

Cash Out

Single Leg BB RDLs: 3 x 6-8 ea. Rest 60s.

https://www.youtube.com/watch?v=2iBAsvWRnEQ


Tuesday 4/4/17

 

Warm up

5 Minutes:

Tabata Double Unders

 

Mobility

Lax Ball on Calves x 30s each

 

Skill

Pistol Practice

*Spend 5:00 going over Pistols and 10:00 practicing.

 

WOD

For time:

Row 600 meters

50 KBS (70, 53)

100 Double Unders

Run 400 Meters

50 Alternating Pistols

75 Double Unders

Row 200 Calories

25 Double Unders

50 Walking OH Lunges (45, 25)


Wednesday 4/5/17

 

Warm up

30 Jumping Jacks then,

3 Rounds of w. a light barbell:

10 Bent-over Rows

10 Push Press

5 Power Snatch

5 Push-ups

*Start with an empty bar and add weight each set.

 

Prep

2 Sets of:

15 Banded Pushdowns

15 Banded Pull-aparts (1 set behind neck/1 set in front)

 

Strength

Close Grip Bench Press:

Work up to a 1RM. Rest 2:00

– Take 6-8 sets to build to a max.

 

WOD

AMRAP 11:

10 Strict Chin ups

10 T2B

15 Power Snatch (75, 55)


Thursday 4/6/17

 

Warm up

1 Round of:

Run 200m

15 Sit-ups

Run 200m

15 Push-ups

Run 200m

15 Air Squats

 

WOD

Teams of 3 in 25:00 complete:

120 DB Step-ups

https://www.youtube.com/watch?v=8apVstrFT4Y

 120 Ball Slams

Remaining time Max Calories on Rower

*One person works. Score = total calories on Rower

 

Finisher

3 Rounds of:

1a) Double KB Front Rack Carry x 100 Meters. Rest 30s.

https://www.youtube.com/watch?v=zKHog8SWdM4

 

1b) DB Hammer Curls x 8-10. Rest 30s.

https://www.youtube.com/watch?v=0IAM2YtviQY

 

1c) Hollow Hold x 15-25s. Rest 30s.


Friday 4/7/17

 

Warm up

Limber 11. This warm-up is a complete warm-up that encompasses mobility drills.

 

Strength

Find 1 RM Sumo Deadlift

 

WOD

Every 4:00 x 4 Sets:

10 Hang Squat Cleans (115, 75)

200 Meter Run

Rx+:(135, 95)

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

Score = Fastest Split

*Rest for remaining time of the 4 minutes

 

Cash Out

Reverse Hypers:

https://www.youtube.com/watch?v=3d9_W--eUcI

3 x 25 @50%. Rest 60s.

*Must partner up or teams of 3


Saturday 4/8/17

 

Game

Abmat Pizza Game

*For every drop athletes will complete:

10 Lunges in Place alternating

10 Sit-ups with their Abmat

10 Shoulder Taps

https://www.youtube.com/watch?v=wcKyqAMqueQ

 

WOD

With a running clock with a partner:

0:00-10:00

Row 1k

40 Front Squats (135, 95)

Remaining time Max:

Burpee Box Jumps (24, 20)

12:00-22:00

Row 1k

40 Push Press (135, 95)

Remaining time Max:

Lateral Burpees

24:00-34:00

Row 1k

Remaining time:

Max Distance Farmer Carry (70, 53)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Score = total reps + distance farmer carry

Alternate Scaling Options:

– Rowing: Sub 800m Run



 

Monday 3/27/17

 

Warm up:

With empty bar-

Front Squat x5

Ring/Box Dips x5

Hang Muscle Clean x5

Hang Power Clean x5

Power Clean x5

Squat Clean x5

Then,

10 Back Squat w. bar

10 Goodmornings w. Bar

 

Strength-

Back Squat Wave:

3-2-1-3-2-1+

 

* Start at roughly 50% of your 1RM.

 

For example:

Set 1: 3 @ 50% of 1RM

Set 2: 2 @ 60% of 1RM

Set 3: 1 @ 70% of 1RM

Set 4: 3 @ 60% of 1RM

Set 5: 2 @ 80% of 1RM

Set 6: 1+ @ (20# off PR) (90% of 1RM)

 

*These are regular back squats ascending in weight and dropping in rep scheme

*Hit your set, let your partner hit their set. Alternate through sets quickly.

*Only 2 people per rig space

 

WOD

“Backhand”

In 5:00 Window:

Run 400 meters:

Remaining time:

Max Squat Cleans (155, 105)

Rest 3:00 + Repeat


Tuesday 3/28/17

 

Warm up:

With a partner Complete:

30 Partner Wallballs

15 Chest Passes w. medball

10 Burpees (5 each)

30 Partner Wallballs

15 Chest Passes

10 Burpees (5 each)

 

*Stand side-by-side with the Wallballs

 

Strength-

Hang Power Snatch: 5 x 4

*Ascending in weight

 

WOD

“Tunnel Vision”

4 Rounds For Time:

21 Wallballs (20, 14)

15 Lateral Burpees over the Bar

9 Overhead Squats (135, 95)

 

L3: (115, 75)

L2: (95, 65) (14, 10)

L1: (75, 55) (10, 8)

*18:00 Cap


Wednesday 3/29/17

 

Warm up:

3 Sets of:

5 Bent-Over Rows (both arms at the same time)

5  Push-ups

5 Push Press

10 Band Pushdowns (click link)

10 Band Pull-aparts (click link)

Rest as needed. Go through at a slow pace.

*Use light dumbbells

 

Mobility

Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. Side

https://www.youtube.com/watch?v=f997AGojAh4

 

Strength-

Close Grip Chin-ups:

5 x 5

https://www.youtube.com/watch?v=Z_Utl-lEEU4


 

WOD

AMRAP 20:

Row 500 Meters

15 SDHP (53, 35)

15 Box Jumps w. step down (24, 20)

*Rx+: Add in 2 Muscle-ups per round


Thursday 3/30/17

 

Warm up:

60 DU/120 SU or 250m Row or 200 Meter Run

*Must choose 2

 

Mobility

5 Minutes:

Tissue Work

*Foam roller, band, lacrosse ball, roller w/ handles

 

Skill-

Candlesticks

– Pistols

 

WOD

In teams of 2:

10 Rounds of:

100 Meter Tire Flip

100 Meter Farmer Carry (70, 53)

*One athlete completes a full round at a time.

* Each partner completes 5 rounds


Friday 3/31/17

 

Warm up:

Empty barbell

2 Sets of:

3 Muscle Clean

3 Front Squat

3 Power Cleans

3 Push Press or Push Jerk

*10 Band Walks Laterally Each

https://www.youtube.com/watch?v=Xi0FmGeT14Q

*10 Band Walks Forward/Backward

https://www.youtube.com/watch?v=Xi0FmGeT14Q

 

Mobility

Couch Stretch x 1:00 each leg

https://www.youtube.com/watch?v=Fg-lwNBzVV8

 

Ankle Mobility x :30ea

 

Strength

EMOM 10:

ODD Minutes:

5 Sumo Deadlift (155/105#)

– Reset on each rep

 

EVEN Minutes:

3 High Box Jumps

– Use same height as last week.

 

*Work on a skill of your choice when you are finished with Sumo Deadlift or Box Jump

 

WOD

“Macho Man”

EMOM as long as possible:

3 Power Cleans (155, 105)

3 Front Squats

3 Jerks (push or split)

Score = last completed round

 

Rx+:(185, 125)

L3: (135, 95)

L2: (115, 75)

L1: (75, 55)


Saturday 4/1/17

 

Partner Morning

 

Warm up:

Athletes run 400m with their partner with their medball

Then with their partner:

20 Goblet Squats (10 each)

20 Burpees (10 each)

20 KBS (10 Each)

 

WOD

With Partner

For time:

3 Rounds of:

30 KBS (53, 35)

20 Burpees

12 T2B

Then,

1 Mile Medball Run (20, 14)

3 Rounds of:

30 Goblet Squats (53, 35)

20 Burpees

12 T2B

Then,

1 Mile Run Medball Run (20,14)



 

Monday 3/20
 

Warm up:

Banded Pull-throughs

*50 Reps

https://www.youtube.com/watch?v=Khn0S9s8n1I

 

*Mobility- Hold

90 seconds at the bottom of a squat

 

Strength- 3x5 Front Rack Box Squats

*Sit down to a box that is parallel to your hips

*Do not use thrust to stand back up. Only leg strength

 

30 Minute EMOM:

Minute 1: 10 Burpees

Minute 2: 10 Box Jumps (24, 20)

Minute 3: 100 Meter Sprint

Minute 4: 10 Ball Slams

Minute 5: 30s Handstand Hold

Minute 6: 100 meter Farmer Carries (70, 53)

 


 

Tuesday 3/21

 

Warm up:

2 Rounds:

* With a light KB

5 KB Push Press each

5 Single Arm Russian Swing each

5 KB Windmills each

https://www.youtube.com/watch?v=ITSmgn_BQgY

5 Goblet Reverse Lunge each

5 Burpees

 

Mobility-

Lacrosse Ball

Roll Out

 

Strength-

1) Push Press:

Progressively Build to a 1RM.

– Take 8-10 sets

2) 1-Arm KB Rows:

3 x 15 ea.

Rest 60s.between each set

 

12 Minute AMRAP:

10 KBS (53, 35)

10 Wallballs (20, 14)


 

 

Wednesday 3/22

 

Warm up:

Grab an Empty BB:

5 Muscle Snatches

10 Reverse Lunges in Place

5 Hang Power Snatch

10 Air Squats

5 Power Snatch

10 Sit-ups

5 OHS

10 Supermans

 

Mobility- Foam Rollers

 

For  time:

Run 800m

21 T2B

21 Hang Power Snatch (95, 65)

*Rest 3:00

Run 600m

15 T2B

15 Hang Power Snatch

*Rest 3:00

Run 400 Meters

9 T2B

9 Hang Power Snatch

 


 

Thursday 3/23

 

Warm up:

Tabata #1, 8 intervals of 20 work/10 rest:

1a) Double Unders

1b) Squat Thrusts

https://www.youtube.com/watch?v=fysU2ldlXSY

 Tabata #2, 8 intervals of 20 work/10 rest:

1a) Supermans

1b) Hollow Hold

 

SDHP and Box Jump EMOM

EMOM 10:

ODD Minutes: 5 Sumo Deadlifts (95/65#)

EVEN Minutes: 3 High Box Jumps

 

“Down Range”

For time total time:

2 Rounds of:

10 Power Cleans (155, 105)

15 Front Squats (155, 105)

20 Bar Facing Burpees

*Rest 5 Minutes


 

Friday 3/24

 

*17.5 of The Open


 

Saturday 3/25/17

 

Dana’s Dirty 30!

 

Skill- Movement Review

 

Partner WOD

30 Minute AMRAP:

 

3 Heavy Clean and Jerks

*Must be done simultaneously

w/ partner

*Next 3 movements split reps up at discretion

24 KB OH Squats (one arm)

19 HSPU

87 T2Ring

 

*$ Cash out:

After WOD , complete 30 Strict Pull-ups (between partners)