Monday

Monday November 25, 2019

Monday
Warm-up
EMOM x 6 MINUTES
Min 1 - Row (EZ → Moderate → Hard)
Min 2 - PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
Strength
Push Press (5-5-5*)
5-5-5*
Push Press

*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (Time)
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (50/35)

*10 Toe 2 Bar after every full set

-16:00 Hard Cap-

Monday November 18, 2019

Monday
Warm-up
AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats

Into…

3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
Cool Down
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child's Pose

Monday November 11, 2019

Monday
Warm-up
AMRAP x 4 MINUTES
10 Toe-Touch Jumping Jacks
8 Up-Downs
6/6 BW Single Leg RDL
10 Alt Supermans

Then…

2 ROUNDS
5 Bootstrappers
5 Inch Worms + Push-ups
5/5 Single Leg Bridge Ups
Strength
Deadlift (Heavy Set of 5)
ON A 8:00 RUNNING CLOCK...
Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.
Workout
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Optional Finisher
Metcon (No Measure)
3 SETS
30 Sit-Ups
1:00 Hollow Hold

-Rest as Needed b/t Sets-

Monday November 4, 2019

Monday
Warm-up
3 ROUNDS
5 Inch Worms (no Push-Up)
5 Push-Up to Pike
10 Alt Groiners
10 Alt Samson Lunges
10 Arm Circles (building in height as you go)
10 Arm Haulers
:20- :30 Hollow Hold

Then grab a light-moderate set of DBs:

2 ROUNDS
20 Plank Shoulder Taps
5/5 SA Strict Press
10m Bear Crawl
10m Quadruped Crawl
:20- :30 Superman Hold

2 ROUNDS
2 Hollow Body Wall Walks
5/5 SA DB Push Press (:03 negative)
8/8 Split Squat
100m Run
Workout
Metcon (Time)
FOR TIME
22-20-18-16-14
DB Push Press (35/25)
DB Suitcase Reverse Lunge

*200m Run after every full round.

Time Cap: 15 minutes

Monday October 28, 2019

Monday
Warm-up
Row Specific Warm-up

then...

Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements...
- Superman Rocks
- Mountain Climbers
- Banded Good Mornings
- Plate Hops
Skill
EMOM x 10 MINUTES
MIN 1 - Double Under or Triple Under Practice
MIN 2 - Row 200/150m
Workout
Metcon (Time)
FOR TIME
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders

Monday October 21, 2019

Monday
Warm-up
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Strength
Overhead Squat (10RM)
ON A 12:00 RUNNING CLOCK...
Establish 10RM Overhead Squat

*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run

-12:00 Hard Cap-
Optional Cool Down
FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine

Monday October 14, 2019

Monday
Warm-up
3-5 Minutes of Foam Rolling then...

AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
Strength
Push Press (10RM)
ON A 12:00 RUNNING CLOCK...
Establish 10RM Push Press*

*Max 2 attempts at 10RM
Workout
Metcon (3 Rounds for time)
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (Rx 75/55)| (Rx+ 115/75)
30 Box Jump (20 or less)
Optional Finisher
Metcon (Time)
FOR TIME*
Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

Monday October 7, 2019

Monday
Warm-up
GENERAL WARM-UP...
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike

After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.

3 ROUNDS...
3 Partner Front Rack Stretch w/ PVC/ partner*
3 Partner Wall Squats (32x1)**
Strength
Front Squat (10RM)
ON A 15:00 RUNNING CLOCK...
Establish 10RM Front Squat*

*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
20 Front Squat (Rx 95/65)|(Rx+ 135/95)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)
15 Front Squat (Rx 115/75)| (Rx+ 155/105)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (Rx 135/95)|(Rx+ 185/125)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (Rx 135/95)|(Rx+ 185/125)

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-

Monday September 30, 2019

Monday
Warm-up
2-3 SETS FOR QUALITY
200m Jog
10 Alt Single Leg Good Mornings (with light DB)
:10 Hollow Hold
10 DB Thrusters (:01 pause at top)
:10 Hollow Hold
10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 - 3-5 Tall Box Jumps*
MIN 2 - 2-3 Wall Walks

*Suggested max height of 36"
Workout
Metcon (3 Rounds for reps)
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)
Max Deadlifts (Rx 185/125)|(Rx+ 275/185)|

Monday September 23, 2019

Monday
Warm-up
General Warm-up (7 min cap)

3-4 SETS
7 Barbell Stiff-Legged DL
7 Barbell Bent Over Row (:02 pause at sternum)
7/7 Leg Swings (barbell in flaghold)
7/7 Alt. Groiners
14 Barbell Hops
Strength
Deadlift (3-3-3-3-3)
Deadlift*

*Build to 3RM Deadlift.
Workout
Metcon (Time)
FOR TIME
200m Run

Into...

3 ROUNDS
15 Deadlifts (Rx+185/135)|(Rx 135/95)
50 Double Unders

into...

200m Run

-10:00 Hard Cap-

Monday September 16, 2019

Monday
Warm-up
3 ROUNDS - Each round the movements 'graduates' to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)
10 Squats → Front Squats (PVC) → Overhead Squats (PVC)
10 Push-ups → Ring Support Push-ups → Dip Negatives
10 Scap Pull-ups → Chin-ups → Pull-ups
10 Sit-ups → Leg Lifts → Hanging Knee Raises
Workout
Metcon (Time)
3 ROUNDS FOR TIME
800m Run
30 Front Rack Reverse Lunges (95/65)
30 HSPU (descending reps)*

*HSPU go down by 10 reps every round...30-20-10, Lunges stay 30 each round.
Cool Down
FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk

*Focus on calm nasal breathing.

Monday July 29, 2019

Monday
AMRAP X 5 MINUTES
10 Air Squats
10 DB Strict Press
10 DB Sumo Deadlift
5 Broad Jumps

-Into-

AMRAP X 5 MINUTES
:30 Lunge & Twist
:30 Bar Hang
:30 Toy Soldiers
:30 PVC Pass Throughs
Warm-up
Extended Warm-up
3 SETS
5 Tempo DB Push Press (30X1)
5 Tempo Deadlift (31X1)

*Each Set increase weight on DL. Workout weight for final set.
Workout
Metcon (Time)
FOR TIME
40-30-20
Deadlift (185/125)|(135/95)
DB Push Press (50/35)|(35/25)
Box Jump (24/20)
Optional Cool Down
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.