Monday June 5, 2017
Title: Monday
Status: pending

Warmup: 5:00 General Dynamic
A) Mobility : 3 Rounds of:
5/leg Single Leg Double Kb Deadlift (lightweight)
5/side Bird Dogs

B) Strength : Every 2:00 for 16:00

Health
even: 8-10 Kb Dl
odd: 6 Plank to Pushup Pressouts

Fitness:
Every 2:00 for 16:00 perform 3 TnG Deadlift

Advanced:
Every 2:00 for 16:00 perform 3 Tng Deadlift

Build in weight, a good starting weight would be where you got to for 5 reps last week.

C) Metcon: 4 Rounds:
Health:
15 Calorie Row
12 Kb Sdhp -12kg+
9 No Pushup Burpee/Burpee
3/side Kb Push Press- 12kg +

Fitness:
20 Cal Row
15 Sdhp 45-65/75-95
10 Burpee Over Bar
5 PushPress
Rest 1:00

Advanced:
20 Cal Row
15 Sdhp 65/95
10 Bar Facing Burpee Over Bar
5 Push Press -same bar
Rest 1:00

*Score is slowest round.

Cooldown: Choose either A or B:
A- 3 sets of 10 Arrested Supermans
B- 3 sets of 10 Ghd Hip Extensions

Tuesday June 6, 2017
Title: Tuesday
Status: pending

Warmup: 5:00 General Dynamic Warmup
A) Mobility: 2-3 Rounds of:
Single-Arm Dumbbell Ext. Rotation 6-8 reps/side
Scap 6-8 reps (2 second pause at top)
Trap-3 Raise 8 reps

B) Strength (Should take about 15:00) :
Health:
A. Dbl Arm Kb Press 4-5 sets of 6 reps.
*Either seated or feet staggered (to protect lower back)

Fitness:
A. Strict Press 5 sets of 3 reps. Rest 2:00 b/w sets.

Advanced:
A. Strict Press 5 sets of 3. Rest 2:00 b/w sets.

C) Metcon 3:00on/2:00 off x 3 (continuous amrap):
Health:
20m Walking Lunge (bodyweight)
10 Ring Rows
10 H.R. Pushups
30 Single Skips or 20 Du’s

Fitness:
20m Walking Lunge w/ 15/20kg plate held out front
15 Pullups/Jumping Pullups or 10 Ring Rows
10 H.R. Pushups
30 Du’s or 50 Singles

Advanced:
20m Walking Lunge w/ 20kg plate OH (locked out!!!!)
15 C2b Pullups
10 Hspu
50 Du’s
*Find a nice and steady pace here, muscle fatigue will be the big limiter.

Cooldown: Foam Roll- Focus Shoulders
T-spine twists: 3 rounds of 8/side

Wednesday June 7, 2017
Title: Wednesday
Status: pending

Warmup: 5:00 General Dynamic
A) Mobility:: Squat Test- 1:00
Couch Stretch on Wall/Bench 1:00/leg x2

B) Strength::
Health:
A1. Goblet Squat 5 sets of 5 @ (5511) tempo.
A2. Air Squat 5 sets of 10 (no tempo, but perfect)
*Move immediately into a2 after a1, then rest after a2 before returning to a1.

Fitness:
Back Squat 5,5,3,3,3 reps. Rest 2-3:00 b/w sets.

Advanced:
Back Squat 5 sets of 3. Rest 2-3:00 b/w sets.

*No superset, focus on weights, as this is getting heavier.

C) 10:00 Amrap :
Health:
100m Jog or Shuttle Run
10 Dbl Kb Thrusters (moderate)
10 Box Step-up (5/leg)

Fitness:
8 Box Jump w/ stepdown 20inch
100m Jog or Shuttle Run
12 Thrusters @ 55/85
14 Russian Kb Swings 16-20/20-24kg

Advanced:
8 Box Jump w/ stepdown 20/24inch
100m Jog or Shuttle Run
12 Thrusters @ 65/95
14 American Kb Swings 20/24kg

*Please pace yourself.

Cooldown: Front Plank:
3 sets of :30 (weighted)

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Thursday June 8, 2017
Title: Thursday
Status: pending

Warmup: 5:00 General Dynamic
A) Mobility:: 2 Rounds of:
1:00 Banded Lat Stretch/Arm
1:00 Elevated Pigeon Pose/leg

B) Strength: 20:00 Emom:
Health:
1- 1 Turkish Getup/Arm
2- Supine Row on Barbell (bend legs if too difficult)
3- 6-8 H.R. Pushups
4- 40m Dbl Kb Front Rack Carry
5- :30-:45 Wall-sit

Fitness:
1- 1 Turkish Getup/Arm
2- :45 Kipping/Butterfly Pullup Practice (no sets over 5, can use light bands)
3- Bear Crawl
4- 40m Dbl Kb Front Rack Carry
5- :45 Wall-sit

Advanced:
1- 1 Turkish Getup/Arm
2- :45 Butterfly Practise (no sets bigger than 5)
3- Bear Crawl
4- 40m Dbl Kb Front Rack Carry
5- :45 Wall-sit (Weighted w/ plate)

C) Metcon 1:00on/1:00 off x 10:

Health:
even: Row for Cals
odd: Amrap of 5 H.r. Pushups, 5 Ring Rows, 5 Medball Slams

Fitness:
even: Row for Cals
odd: Amrap of 5 Pullups + (3 Hspu or 5 H.R. Pushups) + 1 Rope Climb

Advanced:
even: Row for Cals
odd: Amrap of 5 C2b, 5 Hspu, Rope Climb
odd (Big Cats): 5 C2b, 3 Strict Hspu, 1 Ring or Bar Mu

*Two Scores: total rounds/total cals.
*Stagger starts to accomodate equipment

Cooldown: 5:00 Foam Roll/Stretch

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Friday June 9, 2017
Title: Friday
Status: pending

Warmup: 5:00 General Dynamic
A) Mobility:: 2-3 Rounds of:
Squat Test 1:00
Kb Ankle Dorsiflexion 1:00/leg

B) Strength: Every :90 for 8 sets perform: :

Health:
even: 3 Dumbbell Snatch/arm (from hang)
odd: 6 Box Jumps w/ stepdown 20 inch (or 6/leg step-ups)

Fitness:
Power Clean + Hang Power Clean + Front Squat

Advanced:
Power Clean + Hang Squat Clean + Front Squat

*Build in weight but focus on perfecting technique

C) Complete:
Heath:5 Rounds of:
200m Jog
20 Wallballs
rest 1:00

Fitness:
400m Jog
15 Power Clean @ 65-95/95-135
15 Sh to Oh- same bar
rest 1:00
400m Jog
12 Power Clean
12 Sh to Oh
rest 1:00
400m Jog
10 Power Clean
10 Sh to Oh

Advanced:
400m Jog
15 Power Clean @ 95-135/135-185
15 Sh to Oh- same bar
rest 1:00
400m Jog
12 Power Clean
12 Sh to Oh
rest 1:00
400m Jog
10 Power Clean
10 Sh to Oh
*When selecting weights, chose a weight with which you could do 10 unbroken Sh to Oh while fresh.
*Trying to go unbrkoen is not a good idea here unless you are able ot go unbroken from start to finish.

Cooldown: 4 Rounds of:
:30 Front Plank (weighted)
:15/side Side Plank (weighted)

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Saturday June 10, 2017
Title: Team Workout
Status: pending

Warmup: Junkyard Dog
A) Teams of 2: Every 2:00 for 10:00
Perform 5 Partner Deadlifts

*Try to chose someone who is similar in height as a partner*

B) 30:00 Amrap (1 partner works at a time, switch each exercise) : (At 10:00 on the clock and 20:00 on the clock everyone goes for 400m Jog)
200m Row
15 Wallballs M-10′, W-9′
30 Du’s or 30 Singles
10 H.R. Pushups or Hspu
60m Farmer Carry (AHAP)

Cooldown: Tabata Abs- Coaches/Members Choice

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