Monday July 16, 2018
Title: Monday
Status: pending

Warmup: Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
3 Rounds of…
20m/arm Single-Arm Overhead Carry
:30/side Lax Ball Smash Shoulder/Pec/Scap
3-5 Reps of (Hang Muscle Snatch + Overhead Squat)**
*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE
**Empty Bar

-Non barbell athletes sub the barbell work for 10 Russian Kb Swings + 10 seated z-press

A) Strength- Every :90 for 12 sets: Health:
even- 10 Dbl Kb Rack Squat @ 3111 tempo
odd- :20 Side Plank/side

Fitness
Sets 1-6: 2 Hang Power Snatch
Sets 7-12: 2 Below the Knee Hang Power Snatch

Advanced:
Sets 1-6: 2 Hang Power Snatch
Sets 7-12: 1 Hang Below Knee Squat Snatch + 1 Below the Knee Hang Squat Snatch

B) Metcon- 15:00 Amrap of…: Health:
5 Burpee
15 Kb Deadlift @ moderate (same kb throughout)
10 No Pushup Burpee
10 Russian Kb Swings – same kb
15 Du’s or 30 Singles
5 Kb Sh to Oh/Side- same kb

Fitness:
5 Burpee Over Bar
15 Deadlift @ 65/95#
10 Burpee Over Bar
10 Hang Power Clean- same bar
15 Burpee Over Bar
5 Sh to Oh @ -same bar

Advanced:
5 Burpee Over Bar
15 Deadlift @ 95/135#
10 Burpee Over Bar
10 Hang Power Clean- same bar
15 Burpee Over Bar
5 Sh to Oh @ -same bar

Cooldown: 2:30/side Couch Stretch on Bench
+
2 Rounds of 10 Hip Twists/side
+
Lax Ball Smash 2:30/side
+
2:30/side Pigeon Pose (consider using a foam roller or bolster to support your chest)

—–

Tuesday July 17, 2018
Title: Tuesday
Status: pending

Warmup: *Might have to keep this short today to get through strength/metcon

Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
3 Rounds of…
10 Arm Swings Forwawrd
10 Arm Swings Backwards
6-8 Kb Curl and press
:30/side Banded Lunge Lat Stretch

*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE

A) Strength (20:00): Health:
A- Every 2:30 for 4 sets perform 8 Hand Release Pushups
B- Every 2:30 for 4 sets perform Db Bench Press @ 3211 tempo

Fitness:
A- Every 2:30 for 4 sets perform 6 Bench Press @ 3111 tempo
B- Every 2:30 for 4 sets perform 8 Strict Press @ no tempo

Advanced:
A- Every 2:30 for 4 sets perform 4 Bench Press @ 30×1 tempo
B- Every 2:30 for 4 sets perform 6 Strict Press @ no tempo

*Go on a running clock with 2:30 rounds, and do not take extra time between A/B. Once A is finished continue right into B. Half are starting on bench and half starting on press, this way after A, half of the rigs are in position for press/benchpress, so the transition will be quick between A/B.

B) Metcon 3:00on/2:00 off x 4 @ 80% output (2 stations, 2 rounds each) : Health:
Amrap 1:
Buy In Each Round- 300m Row
then amrap of: 6 Box Step-Up/leg + 20 Russian Kb Swings @ moderate

Amrap 2:
Buy In Each Round- 200m Jog
then amrap of: 10 Ring Rows + 10 H.R Pushups

Fitness:
Amrap 1:
Buy In Each Round- 350/400m Row
then amrap of: 8 Npubbj @ 20 inch + 20 American Kb Swings @ 12-16/12-20kg

Amrap 2:
Buy In Each Round- 400m Jog
then amrap of: 10 Ring Rows + 10 H.R Pushups

Advanced:
Amrap 1:
Buy In Each Round- 400/450m Row
then amrap of: 10 Npubbj @ 20/24inch + 20 American Kb Swings @ 20/24kg

Amrap 2:
Buy In Each Round- 400m Jog
then amrap of: 10 Pullups + 10 Hspu

Cooldown: 2 Rounds of…
1:00 /side Banded Lunge Lat Stretch
1:00 /side Banded Tri/Lat Stretch

—–

Wednesday July 18, 2018
Title: Wednesday
Status: pending

Warmup: Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
2 Rounds
5 Back-Stepping lunges/leg
5 Forward Stepping lunges/leg
3/side Wall-sit Vmo Drill (hold for :05 on each rep and point lifted foot toe out)
10 Banded Clamshells

*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE

A) Strength: Health:
A- Sumo Goblet Squat 4 sets of 6 reps @ 3311 tempo. Rest :90 before a2
A2- Double Kb Romanian Deadlift 4 sets of 6 reps @ 3111 tempo. Rest :90 before a1.

Fitness:
A- Front Squat 3 sets of 5 reps, and 3 sets of 3 reps @ 3111 tempo. Rest up to 2:30 b/w sets

Advanced:
A- Front Squat 3 sets of 3 reps, then 3 sets of 2 reps @ 3111 tempo. Rest 2:30 b/w sets
B) 10:00 Ladder of…: Health:
Same as Intermediate

Fitness:
5 Wallballs M-10′, W-9′
5 Ab-mat Situps
5 Du’s or 10 Singles

Advanced:
5 Wallballs Rx’d
5 T2b
5 Du’s

*Add 5 reps/round/movement until the 10:00 is up

Cooldown: Ankle Dorsi-Flexion
DDD- 3 sets of 3 reps per position w/ 3 second hold per position
+
2 x :90/side Kb Ankle Dorsiflexion
+
3:00 Squat Test (no weight) but I actually want the weight on your toes here, heels can be a bit lifted even, focus on your ankles here.

—–

Thursday July 19, 2018
Title: Thursday
Status: pending

Warmup: 3:00 General Movement
+
2-3 Rounds of… (light kb’s)
4/side Alternating 1/2 Turkish Get Up
6 Backwards Stepping/Alternating Goblet Lunges/Leg (No Band)
8 Sumo Goblet Squat
10 Kb Deadlift

A) Strength- Every :90 for 12 Rounds perform the following:: Health: (4 sets of 3 exercises)
1- 3 Hang Db Snatch/Arm
2- 8 Medball Slams
3- 8 Plank to Pushup Presouts

Fitness:
1- 2 Box Jump w/ step-down (work on height of box)
2- 2 Hang Power Clean + 2 Front Squat

Advanced:
1- 3 Touch n Go Broad Jumps
2- 2 Touch n Go Power Clean

B) Metcon For Time: Health:
Row 800m
20 Ring Rows
Jog 400m
20 H.r Pushups

Fitness:
Row 1000m
20 Pullups or Jumping C2b Pullups
800m Jog or 1000m Row
20 Pullups or Jumping C2b Pullups

Advanced:
Row 1000m
20 C2b Pullups
800m Jog
20 C2b Pullups

Big Cats:
Row 1000m
5 Ring Mu
800m Jog
5 Ring Mu

Cooldown: Ankle Dorsi-Flexion
2 x :90/side Kb Ankle Dorsiflexion
+
3:00 Squat Test (no weight) but I actually want the weight on your toes here, heels can be a bit lifted even, focus on your ankles here.

—–

Friday July 20, 2018
Title: Friday
Status: pending

Warmup: Perform 3:00 General Movement (Rowing, Skipping, Jogging, Pedalling, Sun-Salutations, Freestyle Movement) *
+
3 Rounds of…
:30/side Floor Pec Drill
8 Cuban Press (light)
8 Trap 3 Raise
8 Ring Rows
*Get your blood flowing, focus on areas of your body that will be used in A and B. It is ok to increase your heart-rate here to an 6-7/10 RPE

A) Strength Every 2:30 for 8 rounds perform….: Health:
1-4: 8 Ring Rows @ 2212 temp
5-8: 10 Hammer Curls @ 3111 tempo…

Fitness:
1-4: 3 Pullup Negative, Weighted Pullup Negative, or Banded Pullup
5-8: 10 Hammer Curl @ 3111 tempo…

Advanced:
1-4: 3 Weighted Ring Pullup or Ring Pullup
5-8: 8 Hammer Curl @ 3111 tempo standing

B) Metcon- 2:00on/2:00 off x 5 (continuous amrap @ 80% output): Health:
Rounds 1/3/5:
10 Plank to Pushup Pressouts
5 Box Jump w/ step-down
10 Medball Slam
5 Burpees
10 Medball Squat

Rounds 2/4:
Row for Cals

Fitness:
Rounds 1/3/5:
10 Push Press @ 45/75#
5 Box Jumps @ 20/24inch
10 Hang Power Snatch @ same bar
5 Burpees
10 Front Squat @ same bar
*Bit of lee-way here for weight selection, they can go a bit lighter or as heavy as advanced

Round 2/4:
Row for cals

Advanced:
Rounds 1/3/5:
10 Push Press @ 65/95#
5 Box Jumps
10 Hang Power Snatch @ same bar
5 Burpees
10 Front Squat @ same bar

Round 2/4:
Row for cals

Goal is to stay consisent each round
Score is total reps + total cals

Cooldown: Lax Ball Smash Pecs/Lats 2-3:00/side

—–

Saturday July 21, 2018
Title: Team Workout
Status: pending

Warmup: Warmup- Coaches Choice
Mobility- Coaches Choice

A) Every 1:00 for 10:00: Partner 1- 1 Turkish Getup/Hand
Partner 2- :45 Front Plank or :45 Front Leaning Rest on Rings
Switch each minute

B) 25:00 Amrap of…: 400m Farmer Carry @ 20-24/24-32kg (Switch whenever)
20 Wall-ball Over Rig
40 Russian Kb Swings @ moderate
20 Burpee Box Jump Overs 20/24 inch (switch each rep)

C) Core: Tabata of:
1- Hollow Rock
2- Side Plank L
3- Mountain Climbers
4- Side Plank R
Repeat for rounds 5-8

Rest 2:00

Tabata of:
1- Nemesis Crunch L
2- Nemesis Crunch R
3- Tuck Up
4- Ab-mat Situp
Repeat for rounds 5-8