Tuesday

Tuesday November 26, 2019

Tuesday
Warm-up
AMRAP x 4 MINUTES
8 Alt. Groiners
8 Jump Squats
8 Glute Bridge-Ups
8 Tuck Ups
Skill
ON A 8:00 RUNNING CLOCK...
Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
Workout
Metcon (2 Rounds for reps)
E2MOM x 20 MINUTES
MIN 1 & 2 - Max Rope Climbs
MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.
Finisher
Metcon (Time)
OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK...
Accumulate Max Time in Elbow Plank

Tuesday November 19, 2019

Tuesday
Warm-up
3 SETS
20 Singles → 20 Fast Singles → 20 Double Unders
10 Arm Crosses
10 Arm Circles Forward / 10 Back
10 Arm Haulers

Into…

2:00 Lacrosse Ball on Lats (1:00/side)
2:00 Banded Shoulder Distraction from Rig (1:00/side)
:20 Elbow Punches with Barbell
Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK...
Build to 1RM Push Press
Workout
Metcon (3 Rounds for time)
1. EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (Rx 75/55)|(Rx+ 115/75)

-Rest 1:00-

2. EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (Rx 95/65)|(Rx+ 135/95)

-Rest 1:00-

3. EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (Rx 115/75)|(Rx+ 165/115)
Score is your fastest time for each of the three intervals.

Tuesday November 12, 2019

Tuesday
Warm-up
PARTNER WARM-UP
3-4 SETS EACH
P1 —> Bike for Cals (increase pace every time on the bike)

P2 —> DB Complex*
Deadlift
SA DB Swing
Muscle Clean
Press
FS
Thruster

(10:00 Cap)
Extended Warm-up
Turkish Get Up (Build to Quality Weight )
FOR QUALITY
14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.
Workout
Metcon (Time)
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (Rx 35/20)| (Rx+ 50/35)

-Rest 2:00 b/t Sets-

Tuesday November 5, 2019

Tuesday
Warm-up
Foam Roll During Intro!

2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats

Into…

2 ROUNDS
5 Heels Elevated Squats (3311)
5 Toes Elevated Squats (3311)
5 Kip Swings
10 Hanging Knees to Elbows
8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)
Strength
Back Squat (1x10)
ON A 15:00 RUNNING CLOCK...
Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats (Rx 95/65)|(Rx+ 135/95)
20 Toes 2 Bar

-9:00 Hard Cap-
Optional Cool Down
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad

Tuesday October 29, 2019

Tuesday
Warm-up
2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!

1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats

Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges

Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK...
Build to "Moderate-Heavy" Set of the Following Complex*:

1 Push Press
2 Push Jerks
1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks (Rx 115/75)|(Rx+ 155/105)
4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES
3 Jerks (Rx 95/65)|(Rx+ 135/95)
3 Lateral Burpee Over Bar
Optional Cool Down
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back

Tuesday October 22, 2019

Tuesday
Warm-up
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
:30 Filly Hold/Arm *
8 Up-Downs
16 Alt Prisoner Step-Ups **

*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch
**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
:30 Double KB Front Rack Hold
:30 Double KB Farmers Hold
8 Burpees
8 Box Jump Step Down
Workout
Metcon (No Measure)
E2MOM x 24 MINUTES
MIN 1 & 2 - 15 Up-Downs then...Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 - 15 Box Jumps (24/20) then...Max Toes 2 Bar
MIN 5 & 6 - Heavy Hold...Mixing it Up!*

*Rounds 1 & 3 - Max Distance KB Farmer Carry (70/53)|(53/35)
Rounds 2 & 4 - Max Distance KB Front Rack Carry (70/53)|(53/35)

Tuesday October 15, 2019

Tuesday
Warm-up
1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)
Then go into…

2-3 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
Workout
Metcon (Weight)
EMOM x 24 MINUTES
MIN 1 - 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 - 12/10 Cal Bike
MIN 3 - 2-3 Rope Climbs
MIN 4 - :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.

Tuesday October 8, 2019

Tuesday
Warm-up
3-4 ROUNDS...
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
400m Row*
15 Burpees
10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500...). Reset the rower before the start of each round.
Cool Down
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

Tuesday October 1, 2019

Tuesday
Warm-up
AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)
Strength
Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
3 Power Snatch (Rx 115/75)|(Rx+ 155/105)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar

Tuesday September 24, 2019

Tuesday
Warm-up
AMRAP x 9 MINUTES
1:30 Bike (:45 hard / :45 easy)
10 Alt. SA DB Deadlift (sumo stance)
5/5 SA DB Overhead Lunge
10 Jumping Air Squats
5/5 SA DB Strict Press (squat width stance)
Workout
Metcon (AMRAP - Reps)
EMOM x 21 MINUTES
MIN 1 - 12 Alt. DB Split Snatch (Rx 35/25)|(Rx+ 50/35)*
MIN 2 - 12/10 Cal Bike
MIN 3 - Max "Unbroken" Wall Balls (20/14)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.
Cool Down
FOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats

Tuesday September 17, 2019

Tuesday
Warm-up
AMRAP x 12 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks
Skill
ON A 10:00 RUNNING CLOCK...
C2B & Bar Muscle-Up Development
Workout
Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing (Rx 53/35)|(Rx+ 70/53)
C2B Pull-up

into...

15-12-9
American Kettlebell Swing (Rx 53/35)|(Rx+ 70/53)
Bar Muscle-Up

-18:00 Hard Cap-

Tuesday July 30, 2019

Tuesday
Warm-up
On A 3 MINUTES RUNNING CLOCK...
:30 Slow pace on bike
:30 Sprint

-THEN-

AMRAP X 9 MINUTES
7/7 DB Single Arm Bent Over Row
25’ Bear Crawl
25’ Reverse Bear Crawl
7/7 DB Single Arm Thruster
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
20/15 Cal Bike
15 Hand Release Push-up
2 Rope Climb
Finisher
ON A 10:00 RUNNING CLOCK...
HS Walk Play*

*Suggested Drills...
Beginners - Pike Walk or HS Hold
Intermediates - Box Rotation or Wall Walk
Advanced - Max Distance Walk