Sunday 160731

Foundations:
Warm-Up:
row 10 cal easy
Walking lunge
8 Squat to stand
8 ball push-ups
20 Mountain climbers (each leg)
5 Wall Kick-Ups
4 Crossover reach (hip and ankle)
row 10 cal fast

Strength:
A1. BBFR lunges, 3 x 3-4/leg; rest :15
A2. FLR on rings 3 x :#0 - :45; rest 2:00

MetCon:
4 Rounds For Time:

200 m run 

12 sit-ups

10 box jumps

then
3 sets:
row :20
rest 2:40

Group:

Warm-Up:
row 10 cal easy
Walking lunge
8 Squat to stand
8 ball push-ups
20 Mountain climbers (each leg)
5 Wall Kick-Ups
4 Crossover reach (hip and ankle)
row 10 cal fast

Strength:

A1. Ring Rows 4 x 8-10 reps @ 2111; Rest :45
A2. Lateral Lunges 4 x 8-10 reps each leg; Rest :45
A3. Partnered Leg Tosses x 15-20 reps; Rest :45

MetCon:
AMRAP 7:00

3 Thrusters
3 Burpees
6 Thrusters
6 Burpees
9 Thrusters
9 Burpees
12 Thrusters
12 Burpees
15 Thrusters
15 Burpees

Saturday 160730

Warm-Up:
400m run then alternate with a partner:

6 rounds (3 each)
4 muscle cleans
4 front squats
4 strict presses
4 good mornings

Strength/Skill:

A1. Stiff Leg Deadlift 3 x 6-8 reps @30x1; rest :60
A2. Lateral Box Step Up 3 x 5 each leg;  rest :60

A3. Weighted Sit Up 3 x 10;  rest :60 

MetCon:
Rotate through with a partner:
3:00 Slurpee Box Step Over
3:00 KB Carry and Squat (10)
3:00 Sled Push
3:00 Heavy Kettlebell Swings
3:00 Rest

*Repeat with 2:00*

Friday 160729

Warm-Up:
3 rounds
15 DOuble Unders/30 Single Unders
10 wall squats
10 pvc dislocates

then 1:00 KB Squat Hold

Strength:

A1. Front Squat 4 x 3-5; Rest :10
A2. Tall Box Jumps x 1.1.1.1.1; (rest :05 between singles)
Rest 3:00

MetCon:
For time:
Row 1000 Meters
then
3 rounds of:
15 Thrusters
30 Double-Unders/60 Single Unders

Wednesday 160727

Foundations:
Warm-Up:
Run 400 m
Pigs on ice
2 Rope Lowers
5 Ring out the towel (each side)
10 Push-ups
5 T-high 5s (each arm)
10 Mountain climbers (each leg)
10 Banded Good Mornings

Strength:
A. SA OHS 2 x 7-9 @32X1; rest 2:30 b/t arms
B. Deadlift 10:00 to build to a 5RM

MetCon:
21-15-9
Wall balls
Kettlebell Swings

Push Press

Accessory:

3 sets; not for time

:45 - :60 KB Baby Hold

:30 Side Plank/side

Group:
Warm-Up:
Run 400 m
Pigs on ice
2 Rope Lowers
5 Ring out the towel (each side)
10 Push-ups
5 T-high 5s (each arm)
10 Mountain climbers (each leg)
10 Banded Good Mornings

Strength:

A.Deadlift 6-4-2-6-4-2; wave; rest 3:00 between each set;build from last week

MetCon:

3 rounds for time:

400 Meter Run
15 Ball Slams

Accessory:

3 sets not for time:

10-12 MB Curls

10-15 Unbroken Wall Balls

Monday 160725

Foundations:
Warm-Up:
Run 400 meters
Air squat
Jog forwards and backwards
Fire hydrant circles (each side)
Side hop
Knee hugs
Back leg swing (each leg)
Wall squats
Leg slide

Strength:
A. Back Squat 4 x 2; @32X1; rest 2:00
B. L-Sit Press 8 x 5-7; begin a set every :60

MetCon:
6 rounds for time:

100 m run

8 push-ups

10 Box Jumps

12 Sit-ups

Group:

Warm-Up:

3 rounds
10 DUs/20 SUs
4 pause front squats (3 sec pause in bottom)
4 muscle cleans

4 strict presses
4 good mornings

Strength:
A. Power Clean Clusters 5 x 1.1.1; :10 between singles; rest 3:00

MetCon:
3 sets:
AMRAP 2:00

5 Burpees
5 Ground to Overhead

rest 2:00

Accessory:

3 sets:
Front Rack Hold x :45-60 @ 1RM; build slightly; rest :90

Sunday 160724

Classes are canceled this evening due to heat advisory.

Saturday 160723

No Regular Classes today

Row For Ray!

Friday 160722

Warm-Up:
3 rounds
100m run
10 wall squats
10 banded good mornings
10 band dislocates

then Barbell Warm-Up

Strength:
A. Split Jerk 5 - 3 - 1 - 1 - 1 -1; build to a heavy Single; 2:00 between sets

MetCon:
AMRAP 10:00
7 Toes to Bar(Scale)
14 Wall Balls
21 Kettlebell Swings


Accessory:

3 sets

8-10 barbell roll-outs

Wednesday 160720

Foundations:

Warm-Up:
400m run, 

3 rounds:
10 Air Squats
10 Banded Good Mornings
10 T High-5s
10 PVC dislocates

Strength:
A. Deadlift- 10:00 to build to 5RM

B1. Strict Press - 4 x 5; :30 rest

B2. FLR (on rings) 4 x :30; rest :90

MetCon:

EMOM 20:00
1 - Goblet Squat x 8
2 - Push Press x 8
3 - Pull-Ups /Ring Rows x 8
4 - :15 Row (Max Effort)

Group:

Warm-Up:
400m run, 

3 rounds:
10 Air Squats
10 Banded Good Mornings
10 T High-5s

10 PVC dislocates

Strength:

A. EMOM 12:00:
1 – Supine Ring Rows x -6-8 reps @ 2111
2 – L-Seated DB Press x 6-8 reps @ 2011
3 – Tempo Push-Ups x 8-10 reps @ 1111

B. EMOM 21:00:
1 – 12 Walking Lunges w/ KB
2 – 8 Burpee Box Step-Overs
3 – 8 Toes to Bar

MetCon:

3 sets

:20 AirDyne

Rest 2:40

Monday 160718

Foundations:

Warm-Up:

400 meter run then alternate with a partner:
4 muscle cleans
4 front squats
4 strict presses
4 good mornings

Strength:
A. Thruster 4 x 4; building; rest 2:00

MetCon:
For Time:
200 m FC
15 TTB
3 Wall Walks
200 m FC
12 TTB
6 Wall Walks
200 m FC
9 TTB
9 Wall Walks

Accessory:3 sets not for time
15-20 reverse snow angels
10 kettlebell goat baggers

Group:

Warm-Up:

400 meter run then alternate with a partner:
4 muscle cleans
4 front squats
4 strict presses

4 good mornings

Strength/Skill:

A. Deadlift 6-4-2-6-4-2; wave; rest 4:00 between each set; use that time to work on appropriate skill work on the rings

MetCon:

3 rounds for time:

15 Pull-Ups/RIng Rows
30 Kettlebell Swings

Accessory:

3 sets:

Front Rack Hold x :45-60 @ 1RM; build slightly; rest :90

Sunday 160717

Foundations:
Warm-Up:
Run 200 meters
5 One arm thruster(each arm)
8 Sots press (PVC or bar)
8 Squat to Stand
5 T high-5s (each arm)
8 Overhead Plate Press
:30 Handstand hold

then KB Squat Hold

Strength:
A. Back Squat 4 x3-4; @32X1; rest 2:00
B. L-Sit Press 6 x 5-7; begin a set every :60

MetCon:
"Karen"
For time: 150 wall balls

12:00 timecap

Group:
Warm-Up:
Run 200 meters
5 One arm thruster(each arm)
8 Sots press (PVC or bar)
8 Squat to Stand
5 T high-5s (each arm)
8 Overhead Plate Press
:30 Handstand hold

then KB Squat Hold

MetCon:

4 sets for Max Reps
Against a 4:00:
15 Power Cleans
Run 400 Meters
Bar Overs x Max Reps
Rest 4:00

Strength:
3 sets of:
Single-Arm Dumbbell Row x 8-10/sides @ 2111
Rest :60
Side Plank x 45-60 seconds each side
Rest :60

Saturday 160716

Warm-Up:

TBA

Strength:

A. Pendlay Row 4 x 6-8 reps; :90 rest

B. Russian Step-Up 3 x 5 /leg; :90 rest

C. Strict Toes to Bar(scale) 4 x 5-8 reps; :60 rest

MetCon:
For time in Teams of 3:
100 Calorie Row
100 Box Jump Overs
75 GTO
75 Overhead Lunges
75 Kettlebell Swings
100 Box Jump Overs
100 Calorie Row

Friday 160715

Warm-Up:

6:00 Around the world

Then 3 rounds

8 Alt Spidey

8 Push-Ups

8 Sit-up

Strength:

A.Bench Press @ 20X1 3-2-1-1-1-1; build to heavy singles; 3:00 rest between

MetCon:

5 rounds for time:

15 AirDyne Calories

10 Push Press

5 Burpees over the bar

Accessory:

3 sets:

15 band pull-aparts

:30 Sorenson Hold

Wednesday 160713

Foundations:
Warm-Up:
3 Rounds (increasing pace)

200m run

8 air squats

8 push-ups

8 sit-ups

8 kips

8 KBS

Strength:
A. Deadlift 10:00 to build to a 7 RM
B. Strict Press 10:00 build to a 7 RM

MetCon:
AMRAP 7:00

7 toes to bar
21 Double Unders/42 Single Unders

Accessory:

Accumulate 2:00/side in side plank

Group:

Warm-Up:
3 Rounds (increasing pace)

200m run

8 air squats

8 push-ups

8 sit-ups

8 kips

8 KBS

Strength:

A. Back Squat 5(60%) - 4(70%) - 3(80%) - 2(85%) - Max Reps @ 22X2; begin a set every 4:00;between each set complete 2 wall walks w/ :05 pause at the top

MetCon:
For max reps/meters:
2:00 Rowing for Meters
Rest :60

2:00 Barbell Thrusters
Rest :60
2:00 Box Jump-Overs
Rest :60
2:00 Power Cleans

Monday 160711

Foundations:
Warm-Up:
5 One arm thruster with kettlebell (each arm)
10 Ring Rows
10 Mountain climbers (each leg)
:30 Hollow hold on bar
10 push -ups

10 Diagonal band pull aparts
10 Wall ball shots
10 Arch to hollow

Strength:

A. Thruster 4 x 5; building; rest 2:00

MetCon:
For Time:
21 ball slams
9 Thrusters
15 ball slams
15 Thrusters
9 ball slams
21 Thrusters

Accessory:

3 sets not for time

15-20 reverse snow angels

10 kettlebell goat baggers

Group:

Warm-Up:
5 One arm thruster with kettlebell (each arm)
10 Ring Rows
10 Mountain climbers (each leg)
:30 Hollow hold on bar
10 push -ups

10 Diagonal band pull aparts
10 Wall ball shots
10 Arch to hollow

Strength:

A.Walking Lunges with Dumbbells 4 x 20 steps; rest :90 between sets; choose a challenging weight

MetCon:
AMRAP 20:00; with a partner, alternating full rounds:

200 Meter Run
10 Burpees

Accessory:

3 sets, NFT;

10 Barbell Rollouts

Sunday 160710

Foundations:
Warm-Up:

Row 250 Meters.
10 Pigs on ice skates
10 Squat to stand
10 Bridge up
:30 Handstand hold against wall
10 Knee hugs
10 Arms (over and back)
10 PVC pass throughs

Strength:
A. Back Squat 4 x3-4;  @32X1; rest 2:00
B. L-Sit Press 6 x 5-7; begin a set every :60

MetCon:

3 sets for even times

20 Calorie Row

15 Wall Balls

10 Deadlifts

rest 3:00 

Group:

Warm-Up:

10 Pigs on ice skates
10 Squat to stand
10 Bridge up
:30 Handstand hold against wall
10 Knee hugs
10 PVC pass throughs

10 Muscle Snatch

Strength:
A.E2MOM 20:00 (10 sets): 3 Snatch Lift Offs + Snatch

MetCon:

3 Sets  for even times:
10 Hang Power Snatch x 10 reps
20 Box Jumps

400 meter run

rest 1:1

Saturday 160709

Warm-Up:
400m run

3 rounds:
Burgener Warm-Up

Mobility: squat test w/kb

Strength:
A. Overhead Squat 5 x 4-6 reps @ 21X0; Rest :90
B. Front-Leaning Rest (Rings) 3 x :60-:90; Rest 1:1

MetCon:

AMRAP 24:00: Teams of 3, alternating full rounds

20 Kettlebell Swings
15 Push-Ups
10 Pull-Ups

Friday 160708

Warm-Up:
10-8-6-4-2
DU's x 2; SU's x4
Walking lunges
Dislocates
Situps
Push-Ups

Strength:
A. E3MOM 15:00(5 sets): 

Bench Press x 3-5 

Rest :20 

Heavy Kettlebell Swings x 15-20 

MetCon: 

AMRAP 10:00 

10 Ground to Overhead 

100 Meter Row 

10 Ring Dips 

100 Meter Run 

Accessory: 

Two sets of: Single-Arm DB/KB Row x 8-10 @ 2111; Rest as needed

Wednesday 160706

Foundations:
Warm-Up:
Run 400
Around the Box(both directions)
10 Banded good mornings
10 push-ups
5 T-high 5s (each arm)
10 Sots press (PVC or bar)
10 Marching bridge (each side)
High Knees
Butt Kick
Inchworm

Strength:
A. DBL KB OH carry 3 x 30 meters; rest 2:00
B. RDL 4 x 4-5@ 30X0;Rest 2:00

MetCon:

E3MOM 15:00
row 150 m
4 TGU alt arms/rep4

Accessory:

Accumulate 2:00 in Front Leaning Rest

Group:

Warm-Up:
Run 400
Around the Box(both directions)
10 Banded good mornings
10 push-ups
5 T-high 5s (each arm)
10 Sots press (PVC or bar)
10 Marching bridge (each side)
High Knees
Butt Kick
Inchworm

Strength:

A1. Front Squat 5 x 2-4 reps @ 20X1; from the ground; Rest 20 seconds
A2. Pull-Ups/Ring Rows 5 x 8-12; rest 3:00

MetCon:

For time:
15-12-9

Hang Squat Cleans (or PC + Front Squat)
Burpees Over the Barbell

Accessory:

3 sets NFT

15-20 Reverse Snow Angels (light)

15-20 MB Curls

Monday 160704

Warm-Up:
3 Rounds:
Rowling

3 Scap Retractions

6 Spidermans

9 Air Squats

Then with an empty barbell:
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Strength:

A.Build quickly to a moderate complex of 12 deadlifts + 9 hang cleans + 6 sto in 10:00

MetCon:

TBA

Sunday 160703

Warm-Up:
5:00 double under practice,
then x 2 -
Pigs on ice skates
Squat to stand
Box jump progression
Handstand shrugs
:30 Hollow hold
High bounding

then barbell warm-up

Strength:
A. E2MOM 20:00 (10 sets): Split Jerk x 1 rep; begin @ 70% and build with focus on perfect reps

B. Strict pull-up/ring row 4 x 3-4 reps; begin a set every :90

MetCon:
For time:
1000 m row
25 weighted step-ups
100 Doubke Unders/200 Single Unders

Accessory:

3 sets Not for time

Toes to Bar (Or scale) x ME (-2)

Frog or Headstand hold x :30-45

Saturday 160702

Warm-Up:
Speed Ladder x 2 then

Butt Kick
:30 Squat Hold + 9 Air Squats
10 T-High 5s
10 Push-Ups
Knee Hugs
10 Jump Squats
10 Push-Ups
400-Meter Run

Strength/Skill:
A1. Single Arm Press 4 x 10-12/arm; :30/sides, :60 rest
A2. Bulgarian Split Squat x 6-8 each leg :30/sides, :60 rest
A3.L-Sit Practice x 4; :60 rest

MetCon:
For time:

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings
400 Meter Run (Relay Style)
100 Wall Ball Shots
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)

Friday 160701

Warm-Up: 

3 rounds
20 DUs/40 SUs
5 Elbow Rotations

5 Muscle Cleans

5 Front Squats

5 Strict Press

Strength:
A. E2MOM 16:00(8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor); building

B. EMOM 5:00 Back Squat x 1 (40-50-60-70-80) then E2MOM 6:00 (85-90-95)


MetCon:
4 sets for even times:
50 DUs/ 100 SUs
10 Front Squats
15 Pull-Ups/Ring Rows
Rest 3:00

Accessory:

3 Sets NFT

Sit-ups(wt/GHD) x 10-12

DB External Rotations x 8 @30x1