Saturday 151031

Warm-Up:
2 rounds
30 SUs/15 DUs
10 squats
10 push-ups
10 sit-ups
10 dislocates

Strength:
2 sets; no rest between movements; :60 between sets

A1: KB Baby Carry

A2. KB Overhead Carry 

A3. Bear Crawl 

MetCon: 

AMRAP 10
With a partner of (alternate as needed): 

31 Clean and Jerks 

31 Row or Airdyne Calories 

rest 5 minutes 

AMRAP 10

With a partner of (alternate as needed): 

31 Ring Rows 

31 Goblin Squats 

31 Pumpkin Toss Sit Ups

Friday 151030

Warm-Up:
2 rounds
10 band pull-aparts
20 Plank Shoulder Taps
5 shoulder ext rotates - light
5 lat shoulder raises - light
then

2 rounds Barbell Complex
1:00 banded Sampson Stretch/side

Strength:
A. 2 push press + 1 split jerk 10 x 1; begin a set every 1:15; work at 80-90% of last weeks complex
B. Kipping Pull-Ups/Kipping 3 x 10-15
C. Box Jumps 3 x 10-15

MetCon:
8 rounds for time:
In teams of two, alternate full rounds: 

4 x Barbell Complex 

200 Meter Run 

Barbell Complex = 3 Hang Power Cleans + 2 Alternating Front Rack Lunge Steps + 1 STO

Wednesday 151028

Foundations:
Warm-Up:
2 rounds
30 single unders
10 band pull aparts
10 sit-ups
10 arm circles forward and backward

Skill/Strength:
A. Rope Climb Techniques / Rope Lowers

B. Back Squat 3 x 5; add weight from Monday 

C. Dumbbell snatch. 

D. Russian lunge

E. Ball Slam

MetCon:

AMRAP 10:00: 

10 Ball Slams 

10 R Russian Lunge

10 Ball Slams 

10 L Russian Lunge

Group:
Warm-Up:
30 jumping jacks
10 walking lunges
10 dislocates
10 front leg swings/side

Strength:
A. 18:00 In six sets or less, build to a 1RM Front Squat
B. DB/Plate External Rotations 2 x 8-10/side; rest :$5 between sides

MetCon:
AMRAP 20:00
In teams of two, alternate every 10 reps:
20 Thrusters
20 Pull-Ups/Ring Rows
20 Burpees

Schedule Next Week (Sunday November 1st - Saturday November 7th)

Sunday: 5:00 (Foundations)  6:30 (Group)

Monday: 6:00 (Foundations)  7:00 (Group) 

Wednesday: 5:00 (AM); 6:00 (PM) - open to both

Friday: 5:00 AM (Group)

Saturday: 9:00 AM

Monday 151026

Foundations:
Warm-Up:

2 rounds
Row/AD 8 cals
10 Dislocates
10 Overhead Squats
:10 hang from bar
Introduce: Partner medicine ball drills

Strength/Skill:
A. Back Squat
B. Kipping and kipping pull-ups

MetCon:
3 rounds for time:
400 meter run
15 Push-ups
10 Ring Rows/5 Pull-Ups

Cool Down: Band Stretches

Group:
Warm-Up:
3 rounds

50 Single Unders/25 Double Unders 

10 band pull aparts 

10 situps 

10 arm circles forward and backward 

Strength: 

A. Back Squat 3 x 5; rest :60

B1.Push Press 3 x 3; rest :60

B2. Pull-Up 3 x 5-8 or Ring Row 8-10; rest :60

Metcon: 

5 rounds 

70 Single Unders / 35 DU's 

12 Push Presses

2 Rope Climbs / 2 rope lowers /  2 sled pulls 

2:00 rest 

Sunday 151025

Foundations:

Warm-Up:
400 run
Dynamic

Skill/Strength:
A. Strict Press 4 x 5
B. Power Clean Introduction
C. Sit-Up Review

MetCon:

200m Run
10!
Power Clean
Sit-Up

Cool Down

Group:

Warm-Up:

Partner MedBall Warm-Up

Strength/Skill:
A.15:00 to build to a heavy complex of  clean + hang clean + front squat 

B. Double Under Practice 5:00

MetCon:
With a partner alternate full rounds for 7:00:
Farmers Carry (down and back on the mats)
Burpee Broad Jump (down the mats, partner comes back)

rest 3:00

With a partner Row as far as possible in 7:00

rest 3:00

With a partner alternate full rounds for 7:00:
8 Box Jumps
8 Toes to Bar

Saturday 151024

Warm-Up:

400m run

Dynamic

Band Distractions

Strength:

A. Weighted Walking Lunge 4 x 20 steps;  rest

B. Ring Dips 4 x 5-10; RAN

MetCon:

10 rounds for time, w/ a partner, alternate rounds: 

Row/AD 250 Meters/.25 miles

10 KB/DB Single-Arm Push Press (5 reps each arm)

10 Goblet Squats

Run 200 Meters 

Friday 151023

Warm-Up:
3 rounds
50 single unders
15 band pull aparts
15 situps
15 arm circles forward and backward

Strength:
A. 10:00 to build to a heavy complex of: 2 push press + 1 split jerk
B. Pull-Ups 4 x 5-10; rest :60
C. Toes to Bar - Knee to Elbow - Scale as needed - 3 x 5-10; RAN

MetCon:
AMRAP 10:00

In teams of two, partners alternate whole rounds:

5 Power Cleans
10 Hand-release Push-Ups

Wednesday 151021

Foundations:
Warm-Up:
Run 200m and AirDyne .25 miles
then
Dynamic

Strength/Skill:
A. Deadlift 4 x 5; climbing weight from last time
B. Ring Rows
C. Walking Lunges


MetCon:
Chipper
AirDyne .5 miles
15 Walking lunges
15 body rows
15 thrusters
15 KTE
Run 400m

Cool down and Stretch

Group:
Warm-Up:

3 rounds

20 jumping jacks

15 air squats

10 push-ups

5 band pull-aparts

Strength:

A. Front Squat - build quickly to a tough double

B. Romanian Deadlift 4 x 6-8 reps @ 2011; Rest :60 

C. Wall Ball Shots 4 x 15 reps; RAN

D. Dip Hold 4 x:10-:20; Rest :45

MetCon. 

In teams of three, with one partner per station, complete as many ball slams as possible in 10 minutes of: 

Station 1 – 200 Meter Run 

Station 2 – Ball Slams 

3 – Rest

Monday 151019

Foundations:

Warm-Up:
400m run
Dynamic
Band Distractions

Strength/Skill:
A. Goblet Squat 3 x 5; @22x1
B. Wall Balls

C. Rope Climb Foot Wrap/Pull

MetCon:

5 rounds for time

10 Wall Balls

5 Push-Ups

Cool Down

Group:

Warm-Up:
3 rounds
10 calories AD/Row
5 Muscle Cleans
5 Front Squats
5 Strict Press


Strength:

A. Push Press 4 x 2-3 reps @ 20X2; Rest :90

B. Rope Climbs 3 x 2-4 ascents; RAN

C. Toes to Rings/Knees to Elbows 3 x 10-15; Rest :90

MetCon:

3 sets for max reps of: 

Ring Pull-Ups/Jumping Pull-Ups x :60

Rest :30 seconds

Thrusters x :60 (#95/#65/#45) 

Rest :30 

Single Unders/Double Unders x :60 

Rest :30

Sunday 1511018

Foundations:
Warm-Up
3 rounds

Rowling

5 dislocates

5 OHS

5 Band pull-aparts

Skill?Strength:

A. Strict Press - 3 x 5 climbing

B. Sit-Ups/K2E/T2R

MetCon:

3 rounds

300m row

10 K2E

10 Strict Press

Cool Down

Group:
Warm-Up:

3 rounds

Rowling

5 KB Pause :10 pause

10 band pull-aparts

5 broad jumps

Strength:
A. Power Clean Cluster: 4 x 1.1.1.1 (rest 10 seconds between singles)
B.Side Planks - accumulate 1:20/side; RAN

MetCon:
For time, in teams of two, with only one teammate working at a time:

:

1200 Meter Run 

100 Ground to Overhead

200 Squats

100 Burpees 

1200 Meter Row 

Saturday 151017

Warm-Up:

200 meterrun

Dynamic

Strength:
4 sets of:
A. KB Front Squat x 6-8 reps @ 3011;  :60 Rest
B. Ring Pull-Ups x 6-8 reps/or negatives x 3-4;  :60 Rest
C. Double-Under Practice x 60 seconds;  :60 Rest

MetCon:
AMRAP 20:00

In teams of two, with one partner working at a time, partners alternate rounds 

5 Push-ups

10 Kettlebell Swings

15 Squats

200 Meter Run

Friday 151016

Warm-Up:
3 rounds
30 Single Unders / 15 DUs
4 Inch Worms (2+2)
8 KBS
10 Halos (5 each/side)

Strength:
A. Alternating Turkish Get-Up 3 x 4 reps each arm Rest :45
B. Overhead Squats 4 x 3 @ 33x1; climb as technique holds
C. Box Jumps 3 x 10

MetCon: Fight Gone Bad-ish

4 rounds for reps

1:00 work/:05 transition time/1:00 rest between rounds

Wall Ball
Kettlebell Swing
Box Jump
Push-press 75/55 pounds
Calories (alternating AD and Rowing)

Wednesday 151014

Foundations:

Warm-Up:
200m Run
Animal Crackers

Strength/Skill:
A. Arch - Hollow Positions, with PVC
B. Deadlift 3 x 5 climbing weight
C. Jumping Ring Pull-Ups
D. Walking lunges

MetCon:
3 rounds for time:
200m Run
30 Walking Lunges
10 Jumping Pull-ups

Cool Down

Group:

Warm-Up:
3 rds
30 SUs/15 DUs
10 Band Pull-Aparts
5 Plate ext rotations
5 Plate lateral raises
10 pause squats :03

Strength:
A. 5:00 Split Jerk with a Pause in the Catch - light, quick, solid
B.7:00 to build to a heavy Split Jerk Double
C. Front Squat 4 x 3 reps each @ 30X0 Rest :90
D. Plank Hold 2 x :60; rest :60

MetCon:
5 rounds for time:
Barbell Complex* x 5 reps
Toes to Bar x 10 reps
*One rep of the Complex = 2 Cleans + 2 Front Squat x + 2 Push Press
weight increases each round

Monday 151012

Warm-Up:

3 rounds

10 calories AD

5 Muscle Cleans

5 Front Squats

5 Strict Press

Strength:

A. Push Press 4 x 3-5 reps @21x2 :90 

B. Pendlay Row  3 x 5 reps @ 40-50-60 :90

C. External Rotations 2 x 8-10 @ 30x0

MetCon:

For time: 

100 SUs - 30 DUs then

10 - 1 1-10

Wall Balls

Push Ups

Saturday 151010

Warm-Up:
400m run
3 rds
10 walking lunges
10 dislocates

10 Side Lunges with PVC

Strength/Skill:

A. Back Rack Forward/Back Lunge 3 x 5 each leg; :45 rest/legs

B. Side Plank x :30- :45/ side/rest :45


MetCon:

With a partner complete as many rounds as possible in 20:00 of:

30 Hang Power Cleans

30 Ball Slams

200 meter Run with the Ball

Friday 151009

Warm-Up:

3 rounds
50/25 Single Unders/Double Unders

5 Plate Ext Rotations/side

5 Plate Lat Raises/side
10 front leg swings/side
10 side leg swings/side

then pause Barbell Complex

Strength:
A. RDL 3 x 4-6; 30x1; rest :90
B. :02 Pause Squat Clean and Jerk 10 x 1 sets, climbing weight as form dictates; rest :60
C. Arch/Hollow 2 sets :30/:30/:30/:30

MetCon:
3 sets
21 Cals AirDyne
15 Deadlifts
9 Bar Over Burpees
rest 2:00 between sets

Wednesday 151007

Foundations:

Warm-Up:

200m jog

Arm Circles and Legs Swings

Review: 10 - 15 Air Squats

Skill:
Shoulder Dislocates

Deadlifts - PVC - bar - medball

Press - strict press - push press

MetCon:

10!

MedBall Deadlift

Push Press (load as possible)

Cool Down



Group

Warm-Up:

30 jumping jacks
30 mountain climbers
20 dislocates
20 spider stretches
20 air squats

Strength:

4 sets of

A1. Kettlebell Swings  x 20-25 reps; :45 rest

A2. Push-Ups x 8-15 reps @ 21X1; :45 rest

A3. Box Jumps x 10-15 reps; :90 rest

B. External Rotations 2 x 8-10; rest :60/side

MetCon:

With one partner working at a time, partners alternate whole rounds and complete:

8 rounds each of: 

10 x Thrusters

200 Run

Monday 151005

Warm-Up:

3 rds
50 single unders/25 DUs
10 Russian KB swings
10 dislocates
10 pushups

Strength:
A. Barbell Shoulder Press 4 x 8-10 reps; rest :90
B. Pendlay Row 5(75%) - 3(85%) - 1+ (95%); rest :90
C. Farmers Carry 3 x 100 meters rest :90

MetCon:

AMRAP 4:00: 

10 x Push Press

10 AD Calories

Rest 4:00

AMRAP 4:00:

10 x KB Swings 

10 x Hand-Release Push-Ups

Sunday 151004

Foundations:
Warm-Up:

200m runs

Dynamic

Skill:

Squat

Push-Up

Burpee

MetCon:

200m run

15 - squats - push-ups - burpees

200m run

12 - squats - push-ups - burpees

200m run

9 - squats - push-ups - burpees

Cool-Down:

Stretch

Group:
Warm-Up:

3 rounds 

200m Run

Strength:
A. Lunge (weight with kb) 3 x 20 steps; Rest :60 

B. Bottom’s Up Single Arm Kettlebell/DB Carry x 50' feet each arm; Rest :60
C. Rope Climb x 2-3
D. Double-Under Practice x :60 Rest :60

MetCon:

For time:

in teams of two, partners alternate whole rounds for 6 rounds: 

25 Wall Ball Shots 

400 Meter Run

Friday 151002

Warm-Up:

3 rounds

30 Single Unders / 15 DUs

4 Inch Worms (2+2)

8 KBS

10 Halos (5 each/side)

Strength:
A. Turkish Get-Up x 2 reps each arm Rest :45
B. Overhead Squats 4 x 4 @ 33x1; climb as technique holds
C. Box Jumps 3 x 10

MetCon:
3:00 AMRAP
10 Deadlifts
10 Push-ups

3:00 Rest

3:00 Max Calorie AirDyne

3:00 Rest

3:00

As many Wall Balls as possible - when you break = 3 burpees

Accessory: 

2 rounds not for time
:30 high side plank :30 rest/per side
8 DB External Rotations