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Gymnastics Skill + Gymnastics Static Hold
*Spend 10:00 teaching the kip
EMOM 8:
ODD Minutes: 20s Kipping.
Adv: T2B, Kipping Pull-up
EVEN Minutes: 20s L-Sit or L-Hold .Wall Holds
Adv: HS Walking
Spend 10:00 learning the kip or refining current technique.  

AMRAP 20:
Run 400 Meters
50 Double Unders
25 KB Swing (24/16kg)
Choose pace that can be sustained . Double under should not take longer than 60-90s to complete so scale accordingly. KBS should be light and capable of being done in 2 sets.

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Front Squat Clusters:
6 x 1.1.1 (20s. rest)
Rest 2:00
– Re-rack weight and rest 20s between reps.
– Try to work above 90% of 1RM.
– Beg: 5 x 5, adding.
The goal is to work above a weight you’d normally be able to hit for a triple resting between reps. 


Squat Cleans: Work up to desired work weight for metcon performing sets of 1-2 reps.


5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 2.00min.
Score = slowest split
20 total squat cleans today at 70%. These should be challenging considering heart-rates will be elevated. 
2:00 rest will not be full recovery but enough to sustain high level of work-output (85-90% effort).

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Climb, Squat, Row
In 35:00 with a partner:
3 Rounds of:
4 Rope Climbs
50 Wallballs (20, 14)
Remaining time: Max Distance on the Rower
*Score = total distance accumulated
Rx+:(Legless RC)
 Break row intervals however they choose but sustain higher levels of intensity performing intervals of 500m or less is advised.

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Front Box Squat: 
5 x 4 @70%, every 60-75s.
– Use a 13-15# Box + Slightly Wider stance than normal
Week 3 of Dynamic work. This is our final week and loading is heavier but the emphasis is still on explosiveness and efficiency. Don’t sacrifice either for loading.


Power Snatch: EMOM 5: 
2 Reps @80%
– These are “cluster sets” meaning you drop and reset between each single.
– Beginner: Power Snatch w. a light load


In a 4:00 Window: 
21 Deadlifts (62.5, 42.5) kg
21 Bar Facing Burpees
Remaining time: Max Thrusters (62.5, 42.5) kg


Rest 3:00
Rx+:(70, 47.5)kg


After Rest 3:00
For time:
21 Deadlifts (62.5, 42.5) kg
21 Bar Facing Burpees
21 S20H (62.5, 42.5) kg
Rx+:(70, 47.5)kg

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Teams of 2 complete for time:One person working at a time
Cash In 400m Run (Together)
100 Ball 2 shoulder (35/25)kg
100 Sumo Deadlift High Pull (35/25)kg
100 Box Jumps (20″)
100 Push Press (35/25)kg
100 Calorie Row
Cash Out 400m Run (Together)

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 Barbell Complex
Hang Power Clean + Push Press + Push Jerk: 
EMOM 6: 1 + 1 + 1 @85-90% of Push Press.
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
– Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed.
This should be a moderate load for those comfortable with the movements. For those that are not, make sure to work technique with light loads or use the beginner option that is available. 


You Go, I Go
AMRAP 18 with a partner:
12 T2B
12 Russian Swings (32/24kg)
12 Walking Goblet Lunges (32/24kg) (Total)
*One athlete completes a full round a time
Go through one full round before switching with their partner. Lunges and KBS are intended to be heavier. T2B should be capable of being completed in 2 sets or less.

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Close Grip Bench Press
5 x 5. Rest 90s.
– Grip just inside of shoulder width
Superset of antagonistic muscle-groups. Work up to a challenging set of both close grip bench press and supinated grip row. Remember, the intent with this strength work is to challenge both the triceps and biceps.


Barbell Rows
5 x 6. Rest 90s.
– Pause at top for 1 count
– Add weight each set for both movements.
*This same strength session will be repeated next week as well.
4 Rounds of:
12 Pull-ups
15 Box Jumps w. step down (24, 20)
21 Air Squats
30 Double Unders 60 H/rope skips
Rest 1:00
18:00 Cap
 The 60s rest is to merely manage heart-rate and allow people to push their pace just slightly in comparison to what they would be able to do if there was no rest after each set.

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 Clean Grip Deadlift: 3RM. 
Rest 2:00-3:00
– Can be done Touch n Go.
– Beginner: Work up to a comfortable load in 5-6 sets.
This the first time we’ve performed “clean grip” deadlifts to a max. These can be done touch n go and for most will be less than their “mixed grip” deadlift. 
Utilizing Hook grip will allow for heavier weights than regular grip. For time:


10-9-8-7-6-5-4-3-2-1
Squat Cleans (62.5, 42.5) kg
Burpees
15:00 Time Cap
This is an challenging piece with 55 total reps of each movements. Must pace themselves and go slower than they think as fatigue may set-in quickly if they do not.

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 With a running clock with a partner:
Minutes 0:00-15:00
Max Rounds of:
10 DB Man Makers Variation
– 1 Renegade Row Right Arm + 1 Renegade Row Left Arm + 1 Push-up + 1 Power Clean + Front Rack Forward Lunge in place each leg + DB Push Press
500 Meter Row
15:00-30:00
Max Rounds of:
8 x 200 Meter Run
30 Pull-ups
30 Hollow Rocks
30:00-40:00
Max Distance Farmer Carry, Athlete choice of Weight.
*Athlete choice of KB Weight
*Split work however desired. One athlete works at a time.

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 Front Box Squat
6 x 4 @65%, every 60-75s.
– Use a 13-15# Box + Slightly Wider stance than normal
– 5% heavier than last week
Loading should only be 5% heavier. Also, if athletes were not here last friday they can use 5% less than the suggested loading. Remember, efficiency/speed is the intent with dynamic work.


Power Snatch
EMOM 6: 
2 Reps @75%
– These are “cluster sets” meaning you drop and reset between each single.
– Beginner: Power Snatch w. a light load
– 5% heavier than last week


For time:
Run 400 Meters/ 500m row
50 Thrusters (35, 25)kg
Run 400 Meters
Rx+:(42.5, 30)kg
10:00 Cap
Try to push your pace on both the run and thrusters. Loading must be light (capable of performing 20-25 reps UB) today

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Metcon (Time)

In Teams of 2, alternating rounds, running together:

800m Run

12 Rounds of Cindy

400m Run

8 Rounds of Cindy

200m Run

4 Rounds of Cindy    

100m Run                                                                     

2 Round of Cindy

5 Pullups

10 Push Ups

15 Air Squats

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Barbell Complex
Hang Power Clean + Push Press + Push Jerk: 
EMOM 6: 1 + 1 + 1 @80-85% of Push Press.
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
– Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed.
This should be a moderate load for those comfortable with the movements. For those that are not, make sure to work technique with light loads or use the beginner option that is available. 


For time:
21-15-9
KBS (24/16kg)
Burpees
Push Press (62.5/42.5)
10:00 Cap
Try to complete KBS/Push Press in as few sets as possible. Recover on your burpees .

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Row
Every 9:00 min x 3 Sets:
Row 1000m
75 Double Unders 150 H/Rope
50 Abmat Sit-ups
Each set should get slightly faster and this will come from starting slow on the rower and pushing slightly harder each round. Athletes should only spend 60-90s on Double Unders otherwise they need to scale volume. Abmat sit-ups will be done butterfly style, feet together.


8:00 AMRAP  Completed as a Finisher Post Metcon:
Alternating DB Curls x 10 ea. Rest 45s.
Banded Pushdowns x 20. Rest 45s.
Side Plank Crunch x 10 ea. Rest 45s.
Scoring: Other

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Deadlift
Work up to a 3RM. 
Rest 2:00
– 8-10 Sets
Beginners: 5 x 5, adding if form permits.
Make progressive jumps in weight. Have a plan in mind before starting. 


For time:
15-10-5
Power Cleans (70, 50)kg
30-20-10
Goblet Squats (24, 16)
Rx+:(85, 57.5)kg (32, 24)kg
10:00 Cap
Power cleans are intended to be heavy and can be done in singles. Goblet squats need to be heavy as well and challenging to be done in sets of 10. 

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AMRAP 40 with a partner:
 8 x 200m Run / 8 x 250m Row
50 KB Swings (24/16kg)
 8 x 200m Run / 8 x 250m Row
50 Burpees
This workout is highly aerobic as the bulk of this will be spent performing running intervals / rowing. KBS should be light and done in sets of 15-25 reps.come up with plan to ensure they are maintaining the workout output for the entire piece.

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Front Box Squat: 
6 x 4 @60%, every 60-75s.
– Use a 13-15# Box
– Use slightly wider stance than normal
– Sit back on Box + Explode up
– Keep lumbar engaged
Power Snatch: 
EMOM 6: 2 Reps @70%
– These are “cluster sets” meaning you drop and reset between each single.
– Beginner: Power Snatch w. a light load. Focus on technique
– Stay over the bar
– Bar path is straight
– Be aggressive with hips and moving feet
For time:
30 Deadlifts (70, 47.5)kg
10 Bar Muscle-ups
20 Front Squats (70, 47.5)kg
20 C2B Pull-ups
10 Power Snatch (70, 47.5)kg
30 T2B
12:00 Cap

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Gymnastics Skill Work
*Spend 5:00 Working on 1 Skill then perform EMOM style:
Gymnastic EMOM 8:
ODD Minutes: 30s of Gymnastics Skill (you choose!)
EVEN Minutes: 30s of Double Unders or Double Under Practice

4 Rounds of: 40s Work/20s Rest4 Rounds of: 40s Work/20s Rest
Wallballs (20, 14)lbs
Alternating Step-ups (24/16)kg (24"/20")
5 x 10 Meter Shuttle Run
TGU - Alternating  (16/12)kg
Ab mat sit ups
Max reps each exercise

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 Barbell Complex
EMOM 6: 1 + 1 + 1 @75-80% of Push Press.
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
– Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed.
Work with HPC + PP + PJ. The intent here is be efficient with all three movements, but loads should be moderately heavy. We will be performing these next week as well. The percentage is based off of max push press, but feel free to adjust loads if needed.
Get A Move On
AMRAP 12:
200m Run
15 Air Squats
10 Hang Power Cleans (50, 35)kg
2 Wall Climbs
Rx+: (62.5, 42.5)kg
 Hang Power Cleans should be capable of being completed UB for a good portion of this AMRAP. Make sure you are comfortable with wall climbs/scaling options.

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5 Rounds for a time with a partner:
150 Meter Row
20 Walking Lunges (BW)
30 2 Count Mountain Climbers
40 Double Unders 80 H/ropes
*Rest as needed. (2:00ish) 
Work is NOT split, both athletes will complete 5 rounds.
35:00 Time Cap

Finisher
Alternating DB Curls x 10 ea. Rest 45s.
Banded Pushdowns x 20. Rest 45s.
Side Plank Crunch x 10 ea. Rest 45s.

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Sumo Deadlift
Build up to 1RM
Rest 2-3:00.
– Take 8-10 sets and work up to a 1RM.
– Beginners: 
5 x 5. Adding weight if form permits.
Progressively build to a 1RM. 
Sets should look something like 5-3-2-1-1-1-1..Make sure you don’t spend too much energy performing higher rep sets. Once you can “feel” the weight (70%-ish) start performing singles.


Slither
AMRAP 3min:
7 Thrusters  (42.5, 30)Kg
7 Bar Facing Burpees
Rest 5:00
AMRAP 3min:
7 Thrusters (42.5, 30)Kg
7 Bar Facing Burpees
100% effort. Try to match scores on second AMRAP. The rest interval should allow a comparable level of intensity on the second piece. Thrusters need to be light and done UB. 5:00 rest interval will allow for max effort for AMRAPs. Leave nothing in the tank on this one.