Saturday 1.19

10m - Dynamics

10m - HSPU Drills

10m - Pistol Review

Mainsite

4m Tabata Each Movement (20s on/10s off):

  • HSPU (DB/KB Push Press)

  • Pistols

  • Push Ups

  • Alt. Jump Lunges

Friday 1.18

10m - Dynamics

10m - BMU Prep

5m - PS Review

MetCon - 16.3 - 7m AMRAP:

10 Power Snatches 75/55

3 Bar Muscle Ups


Thursday 1.17

10m - Dynamics

10m - Strongman Review - BRACING

Skill - 10m to complete:

  • 5x50’ Yoke Carries

  • 5x50’ Farmers Carries

Monostructural - Assault Bike:

1m Max Effort Sprint

-5m rest-

2m at 95% Exertion

-4m rest-

3m at 85% Exertion

-3m rest-

4m at 75% Exertion

-2m rest-

5m at 65% Exertion

*The intensity descends, as does the rest. The shorter windows should be done at near maximal intensity.


Wednesday 1.16

10m - Dynamics

10m - Deadlift Review

5m -WBS Prep

MetCon - FT (18m cap):

40-30-20-10 WBS 30/20lbs

25-20-15-10 Deadlifts 225/155

Mobility - Saddle Pose 3m.


Tuesday 1.15

10m - Dynamics

10m - TTB Prep

5m - C&J Review

MetCon - 25m AMRAP with a partner:

6 TTB

8 DB Hang C&J (4/arm) 50/35lbs

10 Cal Row

*Each partner will perform a full round, before their partner goes. High intensity.


Monday 1.14

10m - Dynamics

5m - Pull Up Review

5m - Theraband Air Squat Prep

MetCon - 13m Infinity Ladder:

3-4-5-6 Strict Pull-Up

4-6-8-10... Burpee

20 Air Squats

*The strict pull-ups and burpees will ascend every round, but the air squats will remain a steady 20 reps.

Mobility - Pigeon Pose 2m. Lat Stretch 1m/side.


Saturday 1.12

10m - Dynamics

5m - Dub Prep

5m - S2OH Cycling

7m amrap:

35 Dubs

7 S2OH 115/75

Mobility - Puppy dog on barbell 60s. Twisted Cross 60s.


Friday 1.11

10m - Dynamics

10m - Clean Prep

5m - Bar MU drills

Metcon - On a 20:00 clock:

3RFT:

21 Cal Row/15 Cal AAB - 15/12 Ladies

15 Front Squat 185/125

9 Bar MU

*Remaining time find a heavy clean


Thursday 1.10

10m - Dynamics

Skill Session - Snatch Balance/OHS

Skill Application - 5m EMOM:

  • 4 Snatch Balance

Skill App 2 - 5m EMOM:

  • 3 OHS

*ascend on both EMOMs with technical perfection

Monostructural - 5 Rounds:

2m on/1m Rest - Ski Erg for Cals


Wednesday 1.9

10m - Dynamics

15m - Movement Prep

Metcon - 4 rounds of :40 on/:20 off:

Station 1 - Assault Bike

Station 2 - OH Plate Lunge 45/25

Station 3 - DB Power Cleans 2x50/2x35

Station 4 - Plank Hold

Mobility - Saddle Pose 3m.


Tuesday 1.8

10m - Dynamics

10m - Low Ring MU Drills

10m - Movement Prep

Metcon - Running Clock:

0-5:00 - For Max Reps

30 KBS 32/24kg

30 WBS 30/20lbs

*Max muscle ups remaining time

7:00 - FT:

1 Mile Run

Mobility - Pigeon Pose 2m. Foam roll upper back.


Monday 1.7

10m - Dynamics

10m - Snatch Cycling

Metcon - FT:

Buy in - Accumulate 2:00 pull-up bar hang

-then-

3RFT:

25 Synchro Bar Facing Burpees

20 Power Snatches 135/95

Mobility - Single Leg Saddle 90s


Saturday 1.5

10m - Dynamics

10m - Movement Review

MetCon - FT:

1000m Row

-into-

6RFT:

8 Dumbbell Snatch 50/35lbs

8 Goblet Squats (same dumbbell)

8 Lateral Burpees over Dumbbell


Friday 1.4

10m - Dynamics

10m - Kipping Prep

10m - OHS Prep

MetCon - 8m AMRAP:

3 CTB

3 OHS 95/65

6/6, 9/9, 12/12…

Mobility - Twisted Cross 90s/side.


Thursday 1.3

10m - Dynamics

Skill Session - TTB

Skill Application - 6m EMOM:

  • 5-8 TTB, focus on maintaining rhythm, scale appropriately

*Reminder - Thursday Skill Sessions are now 6:00-6:30am, 8:30-9:00am, and 3:30-4:00pm.

MetCon - 20 Minute Assault Bike, working as follows:

  • :50 Easy

  • :10 HIGH intensity

Wednesday 1.2 - Bring a Friend!

10m - Dynamics

5m - Double Under Clinic

5m - Push Up Review

5m - Air Squat Review

5m - RKBS Review

MetCon - 15m AMRAP:

60 Double Unders

50 Air Squats

40 Russian KBS 32kg/24kg

30 Ring Push Ups (scale with push-ups, then push-ups with hands on a box)

Mobility - Seated Straddle 2m. Single Leg Saddle 60s.

*BAF will perform single unders, air squats (to a target when necessary), lighter rKBS and appropriate push-ups.


Monday 12.31

10m - Dynamics

10m - Movement Prep

MetCon - 20m AMRAP:

10 Burpees to 24”/20” Box

10 WBS 20/14lbs

10 Deadlifts 155/105

10 Pull-Ups

MetCon - Home:

Run for 30m on a hilly course


Friday 12.28

10m - Dynamics

Strength - 15m to complete:

  • 5-5-5 Back Squat

Metcon - FT:

2000m Row

50 WBS

1000m Row

35 WBS

500m Row

20 WBS

*Rx is 20/14lbs