Wednesday

Wednesday November 27, 2019

Wednesday
Warm-up
3:00 Bike
INTO…

2 ROUNDS
10 Long Step Lunges
10 Bootstrapper Squats
25’ Duck Walking
10 Arm Crosses
10 Arm Circles
:30 Bar Hang
Strength
Front Squat (5-5-5*)
5-5-5*
Front Squat

*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 (3 Rounds for time)
3 SETS*
14/12 Cal Bike
14 Front Rack Reverse Lunge (Rx 75/55)|(Rx+ 115/75)
14/12 Cal Bike

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

Wednesday November 20, 2019

Wednesday
Warm-up
FOR QUALITY (10 MIN TIME CAP)

3:00 Bike (increase intensity gradually)

Into…

3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK...
Build to 1RM Front Squat
Workout
Metcon (AMRAP - Reps)
EMOM x 9 MINUTES
MIN 1 - Max Front Squats (Rx 115/75)| (Rx+ 155/105)
MIN 2 - Max Barbell Front Rack Hold
MIN 3 - Max Knee 2 Elbow*

*GHDSU Optional
Score is max total reps of FS & K2E combined.

Wednesday November 13, 2019

Wednesday
Warm-up
FOR TIME
3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP...
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)
Strength
Thruster (3x5)
3 x 5
Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.
Workout
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Woman’s Rx 35#
Cool Down
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads

Wednesday November 6, 2019

Wednesday
Warm-up
AMRAP x 8 MINUTES
5 Inchworms
7 Single KB Sumo Deadlifts
7 Ring Rows
7 Plate G2OH
15 Plate Hops
Skill
ON A 8:00 RUNNING CLOCK...
Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box
Partner Workout
Metcon (4 Rounds for reps)
IN TEAMS OF 4...

1. AMRAP x 4 MINUTES
Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

2. AMRAP x 4 MINUTES
Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

3. AMRAP x 4 MINUTES
Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES
Cal Bike

*Each Partner starts on different stations and rotate during the rest.

Wednesday October 30, 2019

Wednesday
Warm-up
AMRAP x 10 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Arm Haulers
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)

Into…

2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance

*First round with PVC / Second round with BB
Workout
Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch (95/65)
Strict Pull-up

15 Minute Cap
Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2...

125 Cal Bike*

*P1 works while P2 rests. Partners can alternate as needed.

Wednesday October 23, 2019

Wednesday
Warm-up
200m Jog then…
25ft High Knees
25ft Butt Kickers
25ft Bear Crawl
25ft Quadruped Crawl*
25ft Karaoke
25ft Over the Fence, Under the Fence

200m Jog then…
5 Bootstraps
10 Alt Groiners with Twist
10 Split Squats/leg
10 Single Leg RDL/leg (with or without weight)
20 Plank Shoulder Taps
3 Wall Walks
Skill
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 - :45 Single Leg Squat
MIN 2 - :45 Wall Walk
MIN 3 - :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
7 Deadlift (75/55)
3 Strict Press
7 Back-Rack Thrusters

Thursday October 17, 2019

Wednesday
Warm-up
Play a Game!
Partner Workout
Metcon (No Measure)
IN TEAMS OF 2...

AMRAP x 15 MINUTES
P1 - Row for Cals
P2 - 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls

-Rest 2:00-

AMRAP x 15 MINUTES
P1 - Bike for Cals
P2 - 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats

*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
Cool Down
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching

Wednesday October 16, 2019

Wednesday
Warm-up
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.

3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Strength
Power Snatch (3x5)
Power Snatch*

*Today's goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
"POWER PLUS AMANDA" (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up

-15:00 Hard Cap-
Rx 135/95

Wednesday October 9, 2019

Wednesday
Warm-up
2 ROUNDS Increasing Effort on Bike in Round 2...
1:30 Bike
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump)
7 Barbell Good Morning

Then into a more specific barbell warm-up...

2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
Strength
Power Clean (5x3)
5x3
Power Clean*

*Today's goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
Workout
"ELIZA-PLUS" (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
Rx 135/95
Optional Finisher
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)

Wednesday October 2, 2019

Wednesday
Warm-up
AMRAP x 7 MINUTES
10 Cal Row
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers
Workout
Death Row (AMRAP - Rounds)
EMOM x 20 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Finisher
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks

-Rest as needed b/t Sets-

Wednesday September 25, 2019

Wednesday
Warm-up
Team 1k Row!!
In teams of 2...alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With Same Partner...
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
NCFIT Baseline - Aerobic (Time)
ON A 12:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.

**Rest at Least 5:00 before the Bodyweight AMRAP
NCFIT Baseline - Bodyweight (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups

Wednesday September 18, 2019

Wednesday
Warm-up
2 ROUNDS
:30 Inchworms
:30 Cossack Squats
:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)
10/10 Elbow Punches
:30 Squat Hold
10/10 Leg Swings
Strength
Front Squat (3-3-3-3-3)
Front Squat

*Build to 3RM Front Squat
Partner Workout
Metcon (AMRAP - Reps)
IN TEAMS OF 2...

ON A 13:00 RUNNING CLOCK...
150 Double Unders
100 DB Thrusters (35/25)
150 Double Unders
Max Front Squats (Rx 135/95)|(Rx+ 185/135)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.

Wednesday July 31, 2019

Wednesday
Warm-up
3:00 EZ Pace on Bike or Row
Then…

2 ROUNDS
20 Alt. V-Ups
10 PVC Good Mornings
10 Alt. Cossack Squat

Into...

2 ROUNDS
20 Atl. Superman
10 Reverse Lunges
5 PVC Kang Squat (:03 pause at bottom)*
Strength
Back Squat (5-5-3-3-1-1)
-Rest at Least 2:00 b/t Sets-

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single...no missed reps.

Record heaviest single rep.

5-5...Moderate
3-3...Moderate-Heavy
1-1...Moderate-Heavy+
Workout
"SPEED DEMON" (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

-Hard Cap 8:00-