Friday 9.28

10m - Dynamics

MetCon - FT (20m):

800m Run

-into-

4 rounds of 15 TTB + 20 Pistols (scaled with bodyweight reverse lunges - keep it fast)

-into-

800m Run


Thursday 9.27

10m - Dynamics

MetCon - 10 Rounds:

15/12 Cal Ski

15/12 Cal AAB

-30s rest between rounds-


Wednesday 9.26

10m - Dynamics (include rowing review & lunges)

10m - HSPU Review

10m - Movement Prep & Scaling

MetCon - 17m AMRAP:

40 Overhead Lunges 95/65 (BAF Bodyweight Lunge, or a light plate overhead)

50 Calories Rowing

40 HSPU (BAF Push-ups, knees or toes)

50 Calories Rowing

*Partners may split work however they want

Mobility - Twisted Cross 90s/side


Tuesday 9.25

10m - Dynamics

10m - Ring Muscle Up Drills

10m - Prep

MetCon - 5RFT (15m):

12 Bar Over Burpee

9 Deadlift 225/155

6 Muscle Up (9 CTB/PU/RR)

Mobility - Saddle Pose 3m


Monday 9.24

10m - Dynamics

10m - Rope Climb Review

5m - Squat Prep

Strength - 25m to complete 7 sets:

  • 3 Front Squats + 3 Back Squats

  • 2 Rope Climbs 17’

Mobility - Pigeon Pose 2m/side


Saturday 9.29

10m - Dynamics

5m - Power Clean Review

Strength - 10m to establish:

  • Heavy Single Power Clean

MetCon - 10m AMRAP:

50 Hang Power Cleans

50 Front Squats

50 Push Press

Rx - 75/55


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