Saturday

Saturday November 30, 2019

Saturday
Warm-up
Grab a Partner and a Wall Ball (LIGHT!)
1 ROUND
P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers
P2: Holds the Wall Ball overhead and Bikes (legs only)
Switch when P1 is done with all 3 movements!

Then Partners line up facing each other in 2 rows, about 10-12ft apart.

2 Rounds:
10 Partner Underhand Toss
10 Partner Wall Balls*
10 Partner Plank Ball Rolls**

*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.

**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).
Partner Workout
Metcon (Time)
IN TEAMS OF 2...

FOR TIME
2000m Row
150 Pull-Ups
150 Sit-ups
150 Box Jumps (24/20)
2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

-30:00 Hard Cap-

Saturday November 23, 2019

Saturday
Warm-up
3 ROUNDS...
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups

into..

3 ROUNDS...
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES*
1 Strict Pull-up
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs

*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.

**Vest optional for workout.
Finisher
Metcon (No Measure)
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks

-Rest as Needed b/t Sets-

Saturday November 16, 2019

Saturday
Warm-up
Partner 1000m Row! Switch partners working ever 150m.

Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches...

2 ROUNDS
P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press
P2: Spider Lunges, Push-Up to Pike

into...

2 ROUNDS
P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press
P2: Bootstraps, Inch Worms
Partner Workout
Metcon (Time)
IN TEAMS OF 2...

FOR TIME*
60 Front Squats (135/95)|(95/65)
50 Clean & Jerk
40 Power Snatch
30 Clusters**

*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.
Cool Down
2 SETS
1:00 Scorpion Stretch (L)
1:00 Scorpion Stretch (R)
1:00 Cobra Stretch
1:00 Child's Pose

Saturday November 9, 2019

Saturday
Warm-up
IN TEAMS OF 2...
AMRAP x 8 MINUTES
8 Slam Balls
8 Alt Box Step Ups
8 Cal Bike

P1 completes one full round, while P2 holds a plank position, then switch.
Partner Strength
Power Snatch (3x3)
3 x 3
Power Snatch

*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.
Partner Workout
Metcon (Time)
IN TEAMS OF 2...

12 ROUNDS FOR TIME
3 Up-Downs
5 Power Snatch (115/75)|(75/55)
7 Box Jump (24/20)
9/7 Cal Bike

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.

Saturday November 2, 2019

Saturday
Warm-up
Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!

2:00 Run
2:00 Bike
2:00 Row

Then move into Teaching Warm-up!
Workout
Metcon (5 Rounds for reps)
Partner "TABATA"

8 SETS EACH, :20 ON / :10 OFF

TABATA 1 - Plate Ground to Overhead (45/35)|(25/15)
TABATA 2 - Alt. V-Up
TABATA 3 - Plate OH Lunge (45/35)|(25/15)
TABATA 4 - Burpees to plate
TABATA 5 - Assault Cal. Bike

*Partner must complete each movement before moving to the next movement.
Finisher
ALTERNATING TABATA
T1 - Banded Tricep Pull-Down
T2 - Double DB Curl (light)

*8 Sets Each, Alternating Movements.

Saturday October 26, 2019

Saturday
Warm-up
2 ROUNDS (no stopping b/t movement):
:30 Air Squats
:30 Up Downs
:30 Alt. Lunges
:30 Mt. Climbers
:30 Superman Hold
Partner Workout
Metcon (Time)
IN TEAMS OF 2...

4 ROUNDS FOR TIME
45 Cal Bike
25 "Synchro" Plate Ground to OH (45/35)|(25/15)
45 Cal Bike
25 "Synchro" Sit-ups

*For the bike, athletes share the work...P1 works while P2 rests. For the "Synchro" movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

-35:00 Time Cap-
Cool Down
FOR RECOVERY
10:00 Flow Stretching

Suggested Flow...
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing

Saturday October 12, 2019

Saturday
Warm-up
Class 400m jog (or 2:00 bike/row if cannot run)!

Then...

4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms
Partner WOD
Metcon (Time)
"Filthy Partner 75 "

For Time
75 Box Jumps (24/20 in)
75 Jumping Pull-Ups
75 Kettlebell Swings (35/26 lbs)
75 Walking Lunges
75 Knees-to-Elbows
75 Push Presses (45/35 lb)
75 Back Extensions
75 Wall Ball Shots (20/14 lb)
75 Burpees
75 Double-Unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
Cool Down
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

Saturday October 5, 2019

Saturday
Warm-up
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
Workout
Metcon (3 Rounds for reps)
Partner WOD:

3 ROUNDS FOR REPS

AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)

into...

AMRAP x 3 MINUTES
Burpee + Pull-Up*

*1 Burpee + 1 Pull-up = 1 Rep

into...

AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets- THEN REPEAT

*only one person working at a time.
Cool Down
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

Saturday September 28, 2019

Saturday
Warm-up
3 ROUNDS*
60 Single Unders
10 Lunge → Goblet Lunge → 4/4 KB OH Lunge
7 Push-ups → :20 Ring Support Hold → 7 Dip Negative
10 KB DL → 10 KB Russian Swing → 7 KB American Swing
10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise
Workout
Metcon (4 Rounds for reps)
4 SETS*
1:00 Russian KB Swings (70/53)|(53/35)
1:00 Box Jumps (24/20)
1:00 Plate OH Lunge (45/35)|(35/25)
1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

Saturday September 21, 2019

Saturday
Warm-up
AMRAP x 5 MINUTES*
:20 Bike (Workout Pace!)
16 Shoulder Taps
8 Forward Lunges
6 Up-Downs
Workout
Metcon (Time)
EVERY 3 MINUTES FOR 30 MINUTES...
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)
Score is your slowest round!
Optional Finisher
3 SETS FOR QUALITY*
15 DB Bent Over Row
30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

Saturday August 10, 2019

Saturday
Warm-up
7 MIN PARTNER AMRAP
PARTNER 2 Complete…

1 ROUND OF...
20 MB Russian Twists
10 Box Step Ups
10 MB FS Squats
10 MB G2OH

PARTNER 2 Hold any Static Position…
Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.
Workout
Metcon (Time)
2 ROUNDS FOR TIME
800m Med Ball Run (20/14)|(14/10)*
50/40 Cal Row
25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!
Finisher
ON A 3:00 RUNNING CLOCK...
Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK...
Accumulate Max Wall Sit