11.16.18

Friday

Oly Work

8 min EMOM

Snatch + Snatch Balance

Start at 68% build by feel


MetCon

16 minute EMOM

1) 5 Bench at 80%

2) 5 Hang squat snatch 68%

3) 18/15 calorie row

4) 25-30 Second L Sit

11.15.18

Thursday

Row-ga

2 minutes row + 2 minutes flow for 28 minutes

Row at 70% effort. Keep strokes per minute <25. Focus on breathing and long powerful pulls


Yoga Flow

20 seconds on each movement back to back

1) Crow / Headstand / Tripod

2) Up Dog to Down Dog Flow

3) Alternating Cossack Squats

4) Chaturanga (bottom of Pushup)

5) Camel Pose

6) Transition back to Rower


10 minutes mashing

11.14.18

Wednesday

Cleaning for 15 minutes

Every minute for 6 minutes

1 power clean + 1 hang clean @70-72-74-76-78-80%

In remaining time build to heavy 1RM clean


MetCon

5 rounds for time

5 hang power clean 185/125 lbs

10 pistol squats


10 minute cap

11.13.18

Tuesday

Gymnasty Strength

8 min EMOM

1) 5 Tempo Ring Dips

2) 5 Tempo Pullups

Tempo = Hold up top 2 seconds, hold at bottom 2 seconds

Same reps as last week. Focus on control through full range of motion on all reps!


MetCon

4:00 on 1:00 off for 20:00 each AMRAP

A) 10 C2B + 10 HSPU

B) Terrible Stair Run + Max Double Unders

C) 10 muscleups + 50 foot HSW

D) Max Effort Row

11.12.18

Monday

Strength

0:00-14:30 Build to Heavy Front Squat by Feel. Don’t force a PR but if the grease is hot, COOK!

14:30-22:00 3x5 Back Squat at 80% . Perform sets Every 2:30


MetCon

Every 3:00 for 9:00

15 DB Thrusters 50/35 lbs

15 Lateral burpees over DB

Perform each round as fast as possible.

Your score is your slowest round time.

11.10.18

Saturday

30 minutes to complete

Teams of 3

Run 600m

9 rounds relay style

8 double KB hang power clean and press

12 c2b pullups

Run 600m

9 rounds

8 Double KB Overhead Walking Lunges

12 toes to bar


In remaining time, AMRAP Row Calories


Buyout

Tabata Abs

11.8.18

Thursday

Skill: Turkish Get Up

10 minutes Build to heavy by feel or practice technique


Flight Simulator

20 minutes to complete

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders

Every 4:00 run to 6th floor



15 Minutes Mobility and Calf Smash

11.8.18

Thursday

Skill: Turkish Get Up

10 minutes Build to heavy by feel or practice technique


Flight Simulator

20 minutes to complete

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders

Every 4:00 run to 6th floor



15 Minutes Mobility and Calf Mash

11.7.18

Wednesday

Hang Clean Consistency

15 minutes to complete

10-8-6-4-2 Ascending Ladder in Weight

10@50%

8@60%

6@70%

4@80%

2@90%

Build to heavy single by feel in remaining time


Two Scores for this workout

1) Time completed with 10-8-6-4-2

2) Heaviest Clean


MetCon

For Time

30-20-10

DB Hang Lunges 50/35 lbs

Hand Release Pushups


Dumbbells are to be held in hands by side, not on shoulders.

10 minute cap

Go Vote Today!

11.6.18

Tuesday

Gymnasty Strength

8 min EMOM

1) 5 Tempo Ring Dips

2) 5 Tempo Pullups

Tempo = Hold up top 2 seconds, hold at bottom 2 seconds


MetCon

20 minute clock

Buy In

150 double unders

30 burpees jump to 6” target

Then AMRAP

5 muscleups

10 strict hspu

20/15 cal row / Run to 6th Floor

Alternate between stairs and row every round


Scaling

5 pullups + 5 dips

10 seated DB OH Press

11.5.18

Monday

Strength

0:00-14:30 Build to Heavy Front Squat by Feel. Don’t force a PR but if the grease is hot, COOK!

14:30-22:00 3x5 Back Squat at 78% . Perform sets Every 2:30


MetCon

0:00-3:00 AMRAP Wall Balls

If you drop or rest and hold your ball, you must stop and perform 20 burpees

3:00-5:00 Rest

5:00-10:00 AMRAP

10 Pistols + 15 Hollow Rocks

11.3.18

Saturday

Teams of 3

800m Run Together

Then

6 Rounds Relay Style

10 DB Box Stepovers + 10 DB Ground to Overhead

Then

800m Run

Then

9 Rounds Relay Style

50 Double Unders + 10 burpee Facing box jump overs

Then

800m Run


32 minute time cap


Sub 30 seconds struggle unders for 50 Dubz

11.2.18

Friday

Snatch Consistency Test

15 minutes to complete

10-8-6-4-2 Ascending Snatch Ladder

Hang Snatch

10@50%

8@60%

6@70%

4@80%

2@90%

In remaining Time, Heavy single attempts by feel


Upper Body BuyOut

10 Minutes to Complete

4 Rounds

5 Bench at 76%

5 Strict/Weighted Pullups AHAFA

15-25 Second L Sit

11.1.18

Thursday

Skill: Double Unders


Active Recovery

25 minutes at steady pace

Run 1000m

5 forward rolls

10 alternating cartwheels

20 cossack squats

20 russian twists throwing ball to wall (10/side)

40 double unders

Row 1000/850m

30 second side plank right

30 second side plank left

100 foot karaoke left

100 foot karaoke right

100 foot backpedal


15 Minutes Mobility

10.31.18

Wednesday

Lifting

Every 1:20 for 8:00 (6 lifts)

1 Clean and Jerk at 75%+

Build to HEAVY

8:00-16:00

Build to Heavy Deadlift by Feel

Don't force it, but if you're feeling strong go for that PR!


MetCon

1:30 on 1:00 off for 10 minutes 

Alternate Between

A) 16 Pistols + Max Effort Right Arm Hang Power Clean and Jerk

B) 16 Pistols + Max Effort Right Arm Hang Power Clean and Jerk

C) 20 DB Front Rack Lunges + Max Effort Handstand Walk

D) 20 DB Thrusters + Max Effort Lateral Burpees over DB


Score is total reps completed.



Scaling

Sub high box step up with controlled descent for pistols. Make sure youre getting full depth on your substitution. QUARTER SQUATS WILL NOT MAKE YOU STRONGER

10.30.18

Tuesday

Skill: Muscle Up Kip Swing

Focus on exaggerated hollow and arch positions

10 minutes for practice, playtime and muscleup attempts. Advanced athletes may work on stringing 2-3 reps Muscleup


MetCon

25 minute AMRAP

800m Run

3 Rounds

10 Ring Muscleups

10 Burpees Jump to Rings

_______

Terrible Stair Run

3 Rounds

10 Deficit HSPU

15 Toes to Bar

_______

Row 1000/850m

AMRAP in Remaining Time

2 Peg Board Ascents

20 Hand Release Pushups

_____

Feel Free to pick other options for scaled workout. Make exercises as challenging as possible for your fitness level!

10.29.18

Monday

Strength

0:00-13:00 Build to Heavy Front Squat by Feel. Don’t force a PR but if the grease is hot, COOK!

13:00-22:00 4x5 Back Squat at 76% . Perform sets Every 2:15


MetCon

100 Wall Balls for time

Every minute stop and do 30 double unders or 20 seconds struggle unders.

10 minute cap

10.26.18

Friday

Hang Snatch Baseball

27 minutes to complete


9 rounds

At Bat: 1 Hang Snatch at Bodyweight

1st Base: 10 toes to bar / knees to hips

2nd Base: 25 Foot Handstand Walk / 2 Wall Walks

3rd Base: 35 foot farmers carry

Anytime you miss a snatch you strike out and must complete 15 burpees before your next attempt. 


In remaining time build to heavy Snatch

10.25.18

Thursday

Skill: Skin the Cat


Active Recovery

25 minutes at steady pace

1 Skin the Cat

1 Turkish Getup + 5 windmills Right Arm

1 Turkish Getup + 5 windmills Left Arm

10 alternating cartwheels

15 tripoint squat thrusts

30 second freestanding Headstand hold

60 calorie row


15 minutes Mobility/Mashing

10.24.18

Wednesday

Lifting

0:00-8:00 Every 1:20 for 6 lifts

Power Clean + Hang Clean + Jerk 75%+

Build to HEAVY!

8:00-12:00 Load Up

12:00-16:00 EMOM x 4

1 Deadlift at 90%


MetCon

Tabata for 12 (6 rounds)

20 seconds on 10 seconds off for 12 minutes alternating between:

Pistol Squats

Right Arm DB Hang Power Clean and Jerk 50/35 lbs

Leftt Arm DB Hang Power Clean and Jerk 50/35 lbs

Double Unders