Sunday

Sunday December 8, 2019

Sunday
Warm-up
Partner Warm-Up!
With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!

When they come in, put the medball away and one partner grabs a barbell!

1 ROUND:
P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean
P2: Spider Lunges & Bootstraps until P1 is done
Then switch roles!

1 ROUND:
P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something
P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done
Then switch roles!
Partner Workout
Metcon (Time)
FOR TIME
200m Sprint
30 Hang Power Clean (135/95)|(95/65)
50 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Power Clean (155/105)|(115/75)
40 Toes 2 Bar
200m Sprint

-Rest 1:00-

200m Sprint
30 Squat Clean (185/135)|(135/95)
30 Toes 2 Bar
200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.
Optional Cool Down
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.

Sunday December 1, 2019

Sunday
Warm-up
AMRAP x 5 MINUTES
10/6 Cal Bike
5 Inchworms + Push-Up
10 Plank Walkouts*
10 DBL DB Curl to Press
10 DB DL
*Plank Walkout: Starting on Hands in the top of a Push-Up, athlete lowers down onto elbows in a plank, and then comes back up to hands. Alternate which elbow goes down to the ground first each rep.

Grab a PVC Pipe and Lacrosse Ball!

2 ROUNDS:
:30-:45 Pec Mash with Lacrosse Ball (each side)*
:30-:45 Chin-Up Grip Dead Hang on Pull-Up Bar
:30-:45 Shoulder Mash with Lacrosse Ball (each side)**
10 PVC Pass Thrus

*Pec Mash: Leaning up against the Pull-Up Rig with the lacrosse ball on one side of the chest (between the chest and the Rig), raise the arm up overhead and lower it.
**Shoulder Mash: Leaning with the back up against a wall with the lacrosse ball between the shoulder blade and spine, raise the arm overhead and lower it.
Strength
Bench Press (10-8-6-8-10)
10-8-6-8-10
Bench Press*

*Increase load in the first 10-8-6...on the way back up for 8-10 try to beat your first lifts at 10-8.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 4 MINUTES
2 DBL DB Snatch (45/30)|(35/20)
2 DBL DB Hang Squat Clean
2 DBL DB Split Jerks

-Rest 1:00-

AMRAP x 3 MINUTES
1 DBL DB Snatch (45/30)|(35/20)
1 DBL DB Hang Squat Clean
1 DBL DB Split Jerks
Score is combined rounds and reps from both AMRAPs.

Sunday November 24, 2019

Sunday
Warm-up
1 ROUND...
25ft Butt Kickers
25ft High Knees
25ft High Skips
25ft Partner Banded Running (25ft Each Partner)

AMRAP x 6 MINUTES...
5 MB Front Squats
5 MB Push Press to Target
5 MB Thrusters
100m Run
Partner Workout
Metcon (Time)
IN TEAMS OF 2...

4 ROUNDS FOR TIME*
400m Run
60 Wall Balls (20/14)|(14/10)
60 Box Jumps (24/20)

*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.

-37:00 Time Cap-

Sunday November 17, 2019

Sunday
Warm-up
Increase intensity (pace) with each AMRAP!

AMRAP 4:00
:30 Plank
8/8 Split Squats
20 Single Unders

Into...

AMRAP 3:00
20 Alt Plank Shoulder Taps
16 Alt Box Step Ups
15 DU (30 Singles)

Into...

AMRAP 2:00
5 Up-Downs
10 Alt Step Ups w/ KB in Goblet
20 DU (40 Singles)
Workout
Metcon (AMRAP - Reps)
EMOM x 18 MINUTES
MIN 1 - :50 Max Double Unders
MIN 2 - :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*
MIN 3 - :50 Ring FLR

*KB can be held any way.
Score is combined total of Dubs and Step-Ups

Sunday November 10, 2019

Sunday
Warm-up
Play a Game!

then...

After the game, have athletes perform the following dynamic stretching routine…

1:00 at Each Station:
Inch Worms
Bootstrap Squats
Samson Lunges
Seal Pose to Down Dog
Toy Soldier Kicks
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
30 Wall Balls (20/14)
30 Russian KB Swing (53/35)|(35/26)
Finisher
3 SETS
20 MB Russian Twists
20 Hollow Flutter Kicks
20 Banded Face Pulls

-Rest as Needed b/t Sets-

Sunday November 3, 2019

Sunday
Warm-up
2-3 minutes of light Rowing or Biking.

then...

3 ROUNDS
25’ Bear Crawl
25’ Frog Jumps (Jumping Air Squat)
25’ Broad Jumps
25’ Burpee Broad Jumps
Strength
Metcon (Weight)
ON A 13:00 RUNNING CLOCK...
Build to a "Heavy" Set of the Following Complex:

1 Deadlift
1 Hang Power Clean (Tall)
1 Hang Power Clean (Mid-Thigh)
Workout
Metcon (Time)
6 ROUNDS FOR TIME
10/8 Cal Row
10 Hand Release Push-Ups
8 Hang Power Cleans (135/95)|(95/65)

-13:00 Time Cap-

Sunday October 27, 2019

Sunday
Warm-up
Coach B's Junkyard Dog Warm-up!
Strength
Squat Clean (1x3)
ON A 8:00 RUNNING CLOCK...
Build to Squat Clean for the Workout

*Shorter time here is intentional...weight should be something that is "heavy" but you know you can hit for an automatic single every time.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 18 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Every 3:00, including at 3,2,1 go...perform 3 Squat Cleans (Athlete Choice, Heavy).
Please note load for squat clean.

Sunday October 20, 2019

Sunday
Warm-up
2 ROUNDS
:30 Bootstrapper
:30 Cossack Squats
:30 Inch Worms

DL Focused Warm-up (with a barbell)
2 ROUNDS
5/5 RDL
:30 Mountain Climbers
10 Sumo Deadlifts
:30 Up-Downs
10 Deadlifts
Skill
EMOM x 8 MINUTES
MIN 1 - 3 Push-Thru*
MIN 2 - 5 Deadlift (Build to Workout Weight)

*1 Push-Thru = 1 Push-Up + Sit-Thru Left + Sit-Thru Right
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
15 Deadlifts (225/155)|(155/105)
30 Sit-ups
15 Push-ups*

*Hand-Release Optional

Sunday October 13, 2019

Sunday
Warm-up
1 ROUND...
:30 at each station, non-stop:
-Jumping Jacks
-Up Downs
-Sit Ups
-Mt. Climbers

Then in teams of 3...

AMRAP x 2 MIN
P1 - 2 Burpees + 1 Push-Up
P2 - KB Farmer’s Carry Hold
P3 - Rest

AMRAP x 2 MIN
P1 - 50m Jog Relay
P2 - KB Farmer’s Carry Hold
P3 - Rest

AMRAP x 2 MIN
P1 - 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*
P2 - KB Farmer’s Carry Hold
P3 - Rest
Workout
Metcon (AMRAP - Reps)
PARTNER WORKOUT*
IN TEAMS OF 3...

AMRAP x 10 MINUTES
Max Bench Press (135/95)|(95/65)

-Rest 3:00-

AMRAP x 10 MINUTES
Max 100m Sprints

-Rest 3:00-

AMRAP x 10 MINUTES
Max DB "Lungesters" (40/30)|(30/20)**

**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster

*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.

Sunday October 6, 2019

Sunday
Warm-up
4 ROUNDS*
100m Run
8 Sumo DB Deadlift
8 DB Bent Over Row
8 DB Arnold Press
50ft OH Carry*

-10min Cap-

*Increase pace each round
**Hold both DBs overhead as athletes walk the 50ft
Workout
Metcon (Time)
FOR TIME
800m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
400m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)
200m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean (50/35)|(35/25)*
13 Box Jumps (30/24)

*Sumo stance for DB Muscle Clean
Cool Down
5:00 Foam Rolling Focus on Upper Back and Lower Legs

Sunday September 29, 2019

Sunday
Warm-up
3 ROUNDS
15 Jumping Jacks
5 Bootstrappers + 5 Burpees
15ft Bear Crawl
10 Groiners + 10 Air Squats
10 Elbow Punches + 5 Press from Front Rack
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead (95/65)|(65/45)

-Rest 3:00-

AMRAP x 3 MINUTES
Max Burpee to Target*

*Ideal target height is 6" above standing reach
Score is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps.
Optional Finisher
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
DB DBL Bicep Curls (35/25)|(25/15)
DB DBL Bent Over Row

*For both movements, both arms move at the same time.

Sunday September 22, 2019

Sunday
Warm-up
400m Med Ball Line Run!
Then...

- 10 Reps in unison PVC Pass
- 10 Reps in unison PVC Behind Neck Press
- 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)
- 20 Reps Med Ball Twist and Hand Off (seated back to back)
- 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)

Quick Rest…

- 10 Reps in unison PVC Pass
- 10 Reps in PVC OHS (½ ROM focus on perfect mov’t, ½ squat then stand)
- 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)
Workout
Metcon (Time)
FOR TIME
15-12-9
Overhead Squat (75/55)|(45/35)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar

into...

12-9-6
Overhead Squat (95/65)|(65/45)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar

into...

9-7-5
Overhead Squat (115/75)|(75/55)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar

-16:00 Hard Cap-

Sunday August 4, 2019

Sunday
Warm-up
3-4 Mins ‘Old School Gym Class’ Warm-up…
:30 of each exercise:

Jumping Jacks
Mountain Climbers
Sit-ups
Toe Touches
Arm Circles
Arm Crosses
Trunk Twists
Tuck-Jumps or Star Jumps

After the initial general warm-up, break out a PVC and Barbell…

Burgener Progression for Snatch
(5-7 reps of each movement…)

PVC Pass Thru
Snatch DL
Tall Shrug (arms stay straight)
High Pull (elbows high and outside)
Hang Muscle Snatch
Snatch Drops
Workout
Metcon (3 Rounds for weight)
FOR LOAD*
15-12-9
Power Snatch

-Hard Cap 10:00-

*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.

-Rest 5:00 then hit the AMRAP-
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
100m Run
10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*
20 Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.