Saturday 9.22

10m - Dynamics

10-15m - HSPU Practice - freestanding

MetCon - FT (9m time cap):

30-20-10

Pull-Ups

HSPU


Friday 9.21

10m - Dynamics

10m - Squat Snatch Review

Strength/Skill - 5m EMOM:

  • 3 TNG Squat Snatches (may work to heavy, or practice for workout)

5m - BBJ Prep

MetCon - FT (11m time cap):

21-15-9

Squat Snatch 115/75

Burpee Box Jumps 24”/20” (not overs)


Thursday 9.20

10m - Dynamics

The Fantastic Trio - 21m EMOM:

1- 45s Assault Bike

2- 45s Ski Erg

3 - 45s Row

*Accumulate calories, with the goal being to hit the same number each time you get on a machine.


Wednesday 9.19

10m - Dynamics

15m - Barbell Prep

MetCon - 4RFT (16m time cap):

400m Run

12 Deadlift 155/105

9 Hang Power Cleans 155/105

6 Front Squats 155/105


Tuesday 9.18

10m - Dynamics

10m - Kipping Drills

5m - Rowing Clinic

MetCon - 17m AMRAP, You Go, I Go:

12/9 Cals Rowing

12 WBS 30/20lbs

9 TTB

Mobility - Pigeon Pose 2m/side.


Monday 9.17

10m - Dynamics

10m - S2OH Cycling

5m - Double Under Drills

MetCon - 13m Clock:

3RFT:

100 Double Unders

25 Shoulder to Overhead 135/95

*With remaining time, max lateral burpees over bar.

Mobility - Twisted Cross 90s/side. Puppy dog pose 60s.


Saturday 9.15

10m - Dynamics

20m - Movement Prep

MetCon - 18m AMRAP in 3 Person Teams (split work however they like):

26 Dumbbell Box Step Ups 2x50 to 24”/2x35 to 20”

22 Pull-Ups

18 Push Ups

*Two partners work through the AMRAP, while the 3rd team mate is on a rower. The athletes will switch off the rower every 25/20 calories in the same 1, 2, 3 order the entire time.

Friday 9.14

10m - Dynamics (include kipping & KTC review)

5m - Movement Prep

Strength - 10m to complete 5 supersets of:

  • 5 Strict Ring Dips

  • :15 Hanging L-Sit

15m - Workout Brief

MetCon - 12m Infinity Ladder:

3-6-9-12...

Power Snatch 95/65

Bar Facing Burpees

TTB

Thursday 9.13

10m - Dynamics

MetCon - Rowing:

  • 5x1k Row with 2:00 rest

Wednesday 9.12

10m - Dynamics

15m - Movement Prep

MetCon - 4 Rounds, you go I go, Each for Time:

200m Run

4 Power Cleans 185/125

16 Pistols

200m Run

-rest while partner works-

Tuesday 9.11 - Hero WOD Nate

10m - Dynamics (include KBS)

10m - HSPU Review

5m - Review of MU/Scaling Options

MetCon - 20m AMRAP:

2 Muscle Ups (4 CTB/PU/Jumping Pull-Ups)

4 HSPU

8 KBS 32kg/24kg

Monday 9.10

10m - Dynamics

5m - Movement Review

Strength - 15m to Heavy:

  • 3 Pause Front Squats

MetCon - 6m clock - Score is total reps:

0:00-3:00 - Max WBS 30/20lbs

3:00-5:00 - Max Burpees

5:00-6:00 - Max WBS 30/20lbs

Mobility - Saddle 3m.

Saturday 9.8

10m - Dynamics

10m - Movement Prep

MetCon - 5RFT:

1:00 Bar Hang

1:00 Plank on Hands

-into-

100 Box Jump Overs 24”/20”

Friday 9.7

10m - Dynamics

10m - C&J Prep

MetCon 10 Rounds of 1m on/1m off:

  • 25 Air Squats

  • Max PC & PJ 155/105 remaining time

*Score is total number of clean & jerks.

Mobility - Saddle Pose 3m

Thursday 9.6

10m - Dynamics

MetCon - 8 Rounds:

  • 1k Ski

-rest 90s between-

Wednesday 9.5

10m - Dynamics

20m - Movement Prep

MetCon - FT (20m time cap):

50 Calorie Row

50 Burpees

50 OHS 45/35

50 Push Ups

50 Calorie Row

Tuesday 9.4

10m - Dynamics

20m - Movement Prep

MetCon - FT - 21-15-9:

Deadlift 225/155

TTB

Double Unders (3:1)

Mobility - Saddle 3m.

Monday 9.3

10m - Dynamics

15m - Movement Review

MetCon - 3RFT:

800m Run

20 Back Rack Lunges/Push Jerks/Front Squats 155/105

*R1 is lunges, R2 is Jerks, R3 is front squats - load stays the same for all three movements.

Mobility - Pigeon Pose 2m.

Saturday 9.1 - Saved by the Barbell Fundraiser!

*Normal class schedule, 9/10/11am.

10m - Dynamics

10m - Movement Prep

MetCon - 3 Rounds for Max Reps, 1 minute per station:

  • Burpees
  • WBS 20/14lbs to 10/9
  • Deadlifts 115/75
  • Med Ball Sit Ups 20/14
  • Hang Power Cleans 115/75
  • Rest

Friday 8.31

10m - Dynamics

10m - HSW Skill Work

Skill - 5 minutes - Attempt a max HSW or Handstand Hold

MetCon - 8m AMRAP:

8 Burpee Box Jump Overs 24”/20”

1 Wall Walk

Mobility - Twisted Cross 90s/side.