Thursday 12.20

10m - Dynamics

MetCon - FT:

10-20-30-40-50 Calorie Assault Bike

*1-2-3-4m rest between sets. HIGH INTENSITY, as the rest increases.


Wednesday 12.19

10m - Dynamics

10m - Rope Climb Review

StrengthCon - 4 Rounds each FT:

2 Rope Climbs 17’

20 KBS 24kg/16kg

1:00 Plank Hold

-2m rest-


Tuesday 12.18

10m - Dynamics

10m - Bar Muscle Up Prep

10m- Squat Clean Review

MetCon - 13m AMRAP:

48 Double Unders

12 Squat Cleans 135/95

9 Bar Muscle Ups (CTB/PU/Jumping BMU)

Mobility - Saddle Pose 2m


Monday 12.17

10m - Dynamics (include rowing)

20m - Movement Prep

MetCon - 18m AMRAP:

500m Row

40 Dumbbell Snatch 50/35lbs

30 Push Up

20 Front Rack Lunge 115/75

*Partners may split work however they please.


Saturday 12.15

10m - Dynamics

10m - Kipping Drills

10m - Movement Prep

Metcon - 15m Partner AMRAP:

30 CTB Pull-Ups

30 Box Jumps 30”/24”

10 Wall Walks

*One person works at a time. Split work as needed.


Friday 12.14

10m - Dynamics

10m - HSPU Drills

5m - Pistol Prep & Scaling

MetCon - FT:

800m Row

-into-

10 Rounds:

8 HSPU (DB Push Press)

8 Pistols (Step Back Lunges with 1 Dumbbell)

-into-

800m Row

Mobility - Pigeon Pose 2m


Thursday 12.13

10m - Dynamics

Metcon - FT:

5k Ski Erg

*Every 3:00, starting with 0:00, perform 50 Double Unders


Wednesday 12.12

10m - Dynamics

10m - Squat Clean Review

Strength - 15m to establish:

  • 1RM Squat Clean

Metcon - 2RFT (8m cap):

15 Deadlifts 225/155

20 Bar Facing Burpees

Mobility - Saddle Pose


Tuesday 12.11

10m - Dynamics

15m - Movement Prep

MetCon - 6 sets of 2m work/:30 rest:

Even Rounds - 30/20 Cal Row + Max Handstand Hold

Odd Rounds - 75 Double Unders + Max Pull Up Bar Hang

*Score for the day is total time spent hanging, and total time spent in a handstand.


Monday 12.10

10m - Dynamics

10m - TTB Prep

10m - Barbell Prep

Metcon - FT (20m time cap):

18-15-12-9-6-3

Thrusters

Power Snatches

TTB

*Rx - 75/55


Saturday 12.8

Today we will be running a 2 hour open gym style lifting sessions for athletes to test their…

CFP Total

Max Front Squat

Max Power Clean

Max Strict Press


Friday 12.7

10m - Dynamics

10m - Cluster Prep

MetCon - 17m AMRAP:

80 Dubs

60 Cal Row

40 Bar Over Burpees

20 Cluster 115/75


Thursday 12.6

10m - Dynamics

Metcon - FT:

70 Cal Assault Bike

60 Cal Ski

50 Cal AAB

40 Cal Ski

30 Cal AAB

20 Cal Ski

10 Cal AAB


Wednesday 12.5 - Bring a Friend!

10m - Dynamics

10m - Movement Review

10m - Kipping Drills

Metcon - 13m AMRAP with partner:

30 Box Jumps 24/20”

26 WBS 20/14lbs

22 TTB

*Partners may split work however they please, as long as it’s even!

*Our bring a friends will do hanging knee raises, kipping if they grasp it, and wall ball front squats.


Tuesday 12.4

10m - Dynamics

5m - Back Squat Prep

Strength - 15m to complete:

  • 10-5-1-1 Front Squats add 5-10lbs to each set from last week

MetCon - 7m AMRAP:

10 American KBS 24/16kg

16 Plate Hops to 45lbs


Monday 12.3

10m - Dynamics

10m - Power Snatch Prep

10m - Low Ring MU Drills

Metcon - 7RFT (15m cap):

6 Power Snatch 155/105

5 Muscle Ups (CTB/PU/RR)

Mobility - Twisted Cross 90s/side.


Saturday 12.1

10m - Dynamics

10m - Movement Prep

MetCon - 20m AMRAP, you go I go:

15/10 Calorie Row

10 Thrusters 95/65


Friday 11.30

10m - Dynamics

10m - OHS Prep

5m - Box Jump Prep

MetCon - FT:

21-15-9

Overhead Squats 135/95

Box Jumps 30”/24”

Mobility - Twisted Cross 90s/side. Saddle 2m.


Thursday 11.29

10m - Dynamics

Row 10 rounds for calories (30m clock):

  • 45 on/15 off

  • 30 on/30 off

  • 15 on/45 off

Wednesday 11.28

10m - Dynamics

5m - Back Squat Prep

Strength - 15m to complete:

  • 10-5-1-1 Front Squats add 5-10lbs to each set from last week

MetCon - 8 Rounds of :40 on/:20 off:

  • Bar Facing Burpees