Thursday

Thursday November 28, 2019

Thursday
Warm-up
PARTNER WARM-UP (Have athlete get into groups of 2)

400m Run aka Turkey Trot

-THEN-

4 ROUNDS EACH
PARTNER 1
10 Air Squats
5 Inchworms
10 Up Downs
5 Glute Bridges (:02 Hold at the top)

PARTNER 2
Plank Hold
Workout
"GEORGIE" (AMRAP - Rounds and Reps)
AMRAP x 21 MINUTES*
7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Sit-ups

Thursday November 21, 2019

Thursday
Warm-up
AMRAP X 8 MINUTES
8/6 Cal Bike
8 Light Double KB Russian Swing
8 Light Double KB Hang Snatch
4/4 Filly Lunge w/ Double KBs
8 Deadbugs
:20 Rest
Workout
Metcon (Time)
FOR TIME
21-15-12-9-9-12-15-21
Calories Assault Bike*
*12 Slam Balls (50/35) after each round on the bike
Skill
POST-WORKOUT!

ON A 12:00 RUNNING CLOCK...
Practice Handstands or Handstand Walk

*Suggested Drills Include...
0-4 Mins - Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins - Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins - Free Play / Coach Guidance

Thursday November 14, 2019

Thursday
Warm-up
With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round.

EXAMPLE:
Round 1 perform with KB in the Right Hand & DB in Left Hand
Round 2 perform with DB in the Right Hand & KB in Left Hand

AMRAP X 10 MINUTES
:30 Bar Hang
:30 Cross Body Hold
:30 Farmer Carry
:30 Front Rack Squat Hold
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 21 MINUTES
40 Walking Lunges
20 Deficit Push-Ups*
40 Sit-ups
20 Box Jumps (30/24)

*2", 4" or 6" Deficit

Thursday November 7, 2019

Thursday
Warm-up
Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)
8 Cal Row/Ski 65% → 75% → 85%
8 Ring Rows → Scap Pull-ups → Pull-ups
8 Push-ups → HR Push-ups → Burpees
8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls
8 Alt. Lunges → Alt. Cossack Squats → Air Squat
:30 Samson Stretch → Bootstrappers → Groiners
Recovery Workout
Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 - Row or Ski for Cals
MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)
MIN 3 - :45 Hollow, Superman, or Plank Hold
MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 - Slam Ball (50/35)
MIN 6 - Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest...walk, breath, and recover.
Looking for 45 seconds of work each minute
Cool Down
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child's Pose
2:00 Down Dog Pose

Thursday October 31, 2019

Thursday
Warm-up
3:00 Bike/Row

Into…

3 ROUNDS
5/5 KB Single Leg RDLs
5 Russian KB Swings
5/5 Single Arm KB Push Press
5 Slam Balls
5/5 Alt. Lunges
Skill
E2MOM x 12 MINUTES
MIN 1 & 2 - 3/3 Turkish Get-Up*
MIN 3 & 4 - Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES*
400m Run (or 2:00 any Mono Mov't)
30 Air Squats
30 Sit-Ups
400m Run (or 2:00 any Mono Mov't)
30 KB Swing (53/35)|(35/26)
30 Plate Hops
400m Run (or 2:00 any Mono Mov't)
30 Slam Ball (20/15)|(15/10)
30 Lunges

*At a Moderate & Smooth Pace Throughout

Thursday October 24, 2019

Thursday
Warm-up
2 ROUNDS
15 Jumping Jacks
10 Lunges
10 Double DB Sumo Deadlifts
10 Up-Downs
10 Push-ups

Into…

2 ROUNDS
15 Single/Double Unders
10 Step-ups
10 Slam Ball G2OH
10 DB Burpees
10 Ring Rows

- 10 Minute CAP -
Recovery Workout
Metcon (Time)
3 SETS FOR QUALITY
750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs (24/20)
25 Slam Balls (30/20)|(20/10)
10 DB Devil's Press (35/25)|(25/15)
10 Tempo Ring Rows (1111)

-At least 1:00 Walking Rest b/t Sets-

-30:00 Time Cap-
Optional Cool Down
FOR RECOVERY
5:00 Group Mobility or Stretching

Thursday October 10, 2019

Thursday
Warm-up
Game Time!

Then...

2 ROUNDS...
20 Jumping Jacks
20 Mountain Climbers
20 Lunges
20 Hollow Flutter Kicks
20 Air Squats
10 Groiners with Twist
10 Forward Leg Swings (each side)
10 Lateral Leg Swings (each side)
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 10 Double Unders + 5 Double DB Snatch (light)
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year's Open we will see a new format every week.
Cool Down
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching

Thursday October 3, 2019

Thursday
Warm-up
AMRAP x 10 MINUTES
1:30 Bike (Moderate Pace)
:30 Tuck Hold
:30 Arch Hold
8/8 Single Arm DB Thruster (Light/Moderate)
Workout
Metcon (4 Rounds for reps)
4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On TGU, perform 3 reps on L side then 3 reps on R side.
**For weighted sit-up, use single object across chest.
***Dips can be performed on rings, bars, or boxes...goal is at least 10 reps per set whether unbroken or not.
Finisher
Metcon (Calories)
IN TEAMS OF 3...

ON A 10:00 RUNNING CLOCK...
Max Cal Bike

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.

Thursday September 26, 2019

Thursday
Warm-up
4 ROUNDS INCREASING EFFORT EACH ROUND
200m Run
10 Alt Sampson Lunge Stretch
10 Up-Down
8/8 DB Strict High Pulls
8/8 DB Hang Power Clean
:20 Rest

**10 MIN CAP**
Extended Warm-up
Power Clean (8x2)
EMOM x 8 MINUTES
2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Workout
Metcon (Time)
FOR TIME
22-16-10
Burpees
Power Clean (Rx 95/65)|(Rx+ 135/95)

-8:00 Time Cap-
Finisher
ON A 10:00 RUNNING CLOCK...
HS Walk, Wall Walk or HS Hold Practice & Play

Thursday September 19, 2019

Thursday
Warm-up
4 ROUNDS INCREASING EFFORT EA. ROUND
200m Row
7 Up Down Broad Jumps
7 Jumping Squats
7/7 DB Upright Row
7/7 DB Hang Power Snatch
:20 Walking Rest

**10 MIN CAP**
Workout
Metcon (No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 - Row 500/400m
MIN 3 & 4 - 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets...either 6 UB, 3/3, 4/2. No singles.
Cool Down
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch

Thursday August 1, 2019

Thursday
Warm-up
4 ROUNDS (progress movement every round)
:30 of...Single Unders → Fast Singles → High Jump Singles → DU’s or attempts

10 Reps of...Plate DL → Plate Power Clean → Plate G2O → Plate Thruster

10 Reps of...BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper
Workout
Metcon (3 Rounds for reps)
EVERY 9:00 FOR 27:00...
1500m Row
25 Plate Ground to OH (45/35)|(35/25)
Max Double Unders in Remaining Time
Optional Finisher
"SUNS OUT, GUNS OUT"

3 SETS
15 DB Floor Press (Heavy)
:45 "Gun Hold" w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body