Monday:  October 21, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Scapular retraction:  Use a light band and accumulate 2:00 worth of banded scapular retraction.  Be sure to squeeze your scaps together at the endpoint of the retraction (think of trying to hold a piece of paper between your shoulder blades).

https://www.youtube.com/watch?v=lrREz1gdAfs

2 Steady Rounds
12 Ring Rows
12 Lunge and Twists
25’ HS Walk, or :30 of practice

If you don’t quite have handstand walks but would like to learn them, Misfit Athletics has a great Handstand Walk template you can follow:

https://misfitathletics.com/handstand-walk-template/

Strength/Skill(15:00 – 30:00)
Rope Climbs:  If you need a challenge, do 5 L-sit rope climbs for time, otherwise spend 10 minutes or so practicing technique or just getting off the ground on the rope.

WOD(35:00 – 51:00) Strict 16:00 Time Cap

Fitness
For Time
400m Run (or 500 m row)
20 Push Ups
400m Run
20 Ring Rows
400m Run
20 Push Ups
400m Run

Performance
For Time
400m Run (or 500 m row)
15 Hand Stand Push Ups
400m Run
15 Bar Muscle Ups
400m Run
15 Hand Stand Push Ups
400m Run

Option 2:  30 Deficit Push Ups (45/25lb plates) and 25 C2B Pull Ups instead of Bar MU

Competition
For Time
400m Run
50′ Handstand Walk
400m Run
15 Bar Muscle Ups
400m Run
50′ Handstand Walk
400m Run

Optional Workouts of the Week

Option 1:
DB Grace
30 DB Clean and Jerks (65/45) (One DB per arm)

Option 2:
20 Back Squats (135/95)
20 Burpees
20 Front Squats (135/95)

No comments.

Friday:  October 18, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded overhead stretch 2:00/side

3 RDS
10 Jumping Air Squats
8 Kip Swings
6 Dive Bomber Push Ups

Primer(15:00 – 30:00) (The goal of the primer is for you to feel the movement transitions, make a game plan based on feel, and get the body ready for the workout ahead – go get it)

The rep scheme is low enough here that we can do a couple rounds of the appropriate workout to feel the transitions.  We should aim for unbroken Thrusters every round so this will dictate which version of the workout is right for you.  For the T2B/Hanging Knee Raises, this will be athlete dependent.  It’s not wrong to break these from the first set (4/2, 3/3, 2/2/2) depending on your ability.  This will end up being a potentially high volume T2B workout so keep in mind how you’ll want to break things up during round 10 and consider that from the start.  For the double unders, come off the pull up bar, take a deep breath, relax, and hit it. The goal is unbroken on the DU but not at the expense of an accelerated heart rate.  Focus on efficiency in the movement.  Finally, pace!!! Find a consistent pace that you can maintain for the full 20 minutes.

3 RDS of 20.2 (or 20.2 scaled)
Round 1: Conversational pace
Round 2:  Increasing in pace but not all-out effort
Round 3:  All-out effort

Rest at least 5 minutes before hitting the workout.

Good luck and have fun!

WOD(35:00 – 55:00)

Fitness
Open Workout 20.2 – Scaled Division
AMRAP 20
4 DB Thrusters (35/20lbs)
6 Hanging Knee Raises
24 Single Unders

Performance/Competition
Open Workout 20.2
AMRAP 20
4 DB Thrusters (50/35lbs)
6 Toes to bar
24 Double Unders

No comments.

Thursday:  October 17, 2019

Warm-Up(0:00 – 15:00)

Mobility:  20 Shoulder Swimmers. Athletes lay face down on the ground with hands behind their back. They then bring their arms out to the side and then overhead, slowly going back and forth like an upside-down snow angel.

3 Steady Rounds
12 Lunges (RD1)/DB Goblet Hold Lunges (RD2)/DB Front Rack Lunges (RD3)
12 Hollow Rocks
10 Kip Swings

Strength(15:00 – 25:00)
DB Front Rack Lunges 3×12 (each leg – 24 total) – AHAP

WOD(30:00 – 60:00) Strict 30:00 Time Cap

Fitness/Performance/Competition
Partner WOD!

20 Rounds*
1 Lap Run (or 200m Row)
7 Toes to Bar**

*Alternate full rounds with a partner, 10 each

** If you don’t quite have T2B, do hanging knee raises instead.

No comments.

Wednesday:  October 16, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Single LAX Ball Trap/Scap Smash, :90 per side

2 Steady Rounds
:45 Handstand Hold (or pushup plank position)
15 Banded Good Mornings
20 Walking Lunges

Strength(15:00 – 30:00)
Push Jerk 4×3:  Heavy across all four sets

WOD(35:00 – 50:00)

Fitness
AMRAP 15 Minutes
9 Box Step Ups
10 KB Swings
11 Push Ups

Performance/
AMRAP 15 Minutes
9 Box Jump Overs
10 Power Snatch (75/55)
11 Push Ups

Competition
AMRAP 15 Minutes
9 DB Box Step Overs w/ 50/35lbs (single DB)
10 Dumbbell Snatch 50/35lbs
11 Push Ups

No comments.

Tuesday:  October 15, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Saddle Pose, 2:00 total increasing ROM throughout

EMOM 8 Minutes (alternating movements)
:40 of Single or Double Unders (even minutes – starting at 0)
3 Empty Bar Bear Complexes (odd minutes)
(squat clean + push press + back squat + back rack push press)
With the remainder of Bear Complex minute, athletes perform a pigeon pose stretch

Strength/Skill(15:00 – 30:00)
Dips:  Ring is preferred but if you don’t quite have ring dips, use matador or box as an alternate.

1×3 Max Effort Sets (your set is complete when you come off the rings/matador/box/etc.)
Rest 3:00 Between Sets

WOD(35:00 – 51:00):  Strict 16:00 Time Cap

Fitness
5 Rounds
3 Power Cleans
50 Single Unders
6 Front Squats
50 Single Unders
9 Deadlifts

Performance
5 Rounds
3 Power Cleans 155/105lbs
25 Double Unders
6 Front Squats 155/105lbs
25 Double Unders
9 Deadlifts 155/105lbs

Option 2: Barbell weight at 135/95 lbs

Competition
5 Rounds
3 Power Cleans 185/125lbs
25 Double Unders
6 Front Squats 185/125lbs
25 Double Unders
9 Deadlifts 185/125lbs

No comments.

Monday: October 14, 2019

Monday: October 14, 2019

Warm-Up (0:00 – 15:00)
Mobility: Floss Hips, 2:00 per side

Move Steady Through
20 Glute Bridges Then,
2 Rounds of
15 Dead Bugs
10 Walking Lunges

Strength (15:00 – 40:00)
Back Squat: 7×1 (Goal is to work to a new 1RM or heavy single for the day)

WOD (45:00 – 57:00)

Fitness/Performance/Competition
AMRAP 12 Minutes
10 KB Swings 55/35
10 Wall Balls
10/8 Cal Row

Option 2: 35/25
Option 1+: 70/45; heavy wallball

Optional Workouts of the Week

Option 1:
DB Fran
15/12/9
DB Thrusters (50/35)
Pull-Ups

Option 2:
60 DU
30 Wall Balls
10 Ring MU

No comments.

Friday:  October 11, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded pigeon pose 1:30/side followed by banded overhead distraction :60/side

2 Rounds
10 Good Mornings (PVC rounds 1 Empty Bar round 2)
5 burpees
10 cal row (at a conversational pace)

Primer(15:00 – 35:00) (The goal of the primer is for you to feel the movement transitions, make a game plan based on feel, and get the body ready for the workout ahead – go get it)

At an increasing pace
2 rounds
2 Ground to Overhead (at Open weight)
3 Bar Facing Burpees
Rest 3:00
3 rounds
3 Ground to Overhead (at Open weight)
4 Bar Facing Burpees
Rest 4:00

WOD(40:00 – 55:00) Strict 15:00 Time Cap

Fitness
Open Workout 20.1 – Scaled Division
10 Rounds of:
8 Ground to Overhead (65/45)
10 Bar Facing Burpees*

*May step over the bar on burpees

Performance/Competition
Open Workout 20.1
10 Rounds of:
8 Ground to Overhead (95/65)
10 Bar Facing Burpees

No comments.

Thursday:  October 10, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Rotator Cuff Smash w/ Single LAX Ball, :90/side

On a 7 Minute Clock
3 Rounds
12 Pause Squats/Goblet Squats/S-Arm DB Thruster*
12 S-Arm DB Hang Clean and Jerks

With the remaining time, Max Duration Hanging L-Sit Hold

*Pause squats round 1, DB goblet squats round 2, and DB thrusters round 3

Strength(15:00 – 30:00)
Back Squat:  4×2 (work to a heave double for the day)

WOD(35:00 – 51:00) Strict 16:00 Time Cap

Fitness
For Time
Run 800m (or row 1k)
60 Wall Balls
40 Burpees

Performance
For Time
Run 800m (or row 1k)
60 Wall Balls
40 Lateral Burpees over the bar

Competition
For Time
Run 800m w/ a 50/35lbs DB
60 S-Arm Overhead DB Lunge Steps (switch arms any time)
40 Lateral Burpees over the DB

No comments.

Wednesday:  October 9, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles Smash, :90/side

Run 400m (3 laps)
Bear Crawl 100’
Crab Walk 100’
20 Lunge and Twists

Strength(15:00 – 35:00)
2 Power Clean + 2 Hang Power Clean:  6×2 increasing (1 “rep” is 2 PC followed by 2 HPC – Touch and Go reps are encouraged here)

WOD(40:00 – 55:00)

Fitness
AMRAP 15 Minutes
10 Box Jumps
15 KB Swings
20 Sit Ups

Performance/Competition
AMRAP 15 Minutes
10 Box Jump Overs 24/20″
15 Hang Power Cleans 95/65lbs
20 Sit Ups

Option 2: HPC at 75/55lbs

No comments.

Tuesday:  October 8, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Internal/External Shoulder Rotation, 10 reps per arm: athletes attached a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep.

3 Steady Rounds
12/8 Calorie Bike/Row/Ski
6-10 Strict Pull Ups (no more than two sets – use a band if needed)
15 Goblet Squats (no heavier than 50/35lbs DB)

Strength(15:00 – 30:00)
Front Squat:  5×3 (80% of your 1RM)

WOD(35:00 – 53:00):  Strict 18:00 Time Cap

Fitness
4 Rounds
15 KB Goblet Squats
15 Push Ups
15 KB SDHP
15 Ring Rows

Performance
4 Rounds
15 Front Squats 115/75lbs
10 Handstand Push Ups
15 Deadlifts 115/75llbs
10 Pull Ups

Option 2: Barbell weight at 95/65 and deficit pushups (45/25lb plates)

Competition
4 Rounds
15 Dumbbell Front Squats 50/35lbs
15 Handstand Push Ups
15 Dumbbell Deadlifts 50/35lbs
15 Pull Ups

No comments.

Monday:  October 7, 2019

Warm-Up(0:00 – 15:00)
Mobility:  1:00 Dead Hang from pull up bar

Run 200m
20 Hollow Rocks
Then, 3 Rounds of:
10 Lunge and Twist
10 Pause Air Squats (round 1)
Pause OH Squats (round 2)
Power Position Squat Snatches (round 3)

Strength(15:00 – 30:00)
EOMOM 10 (5 total sets)
Squat Snatch: 1 x 3 at moderate weight (the goal here is touch and go reps)

If you’re still working on that OHS mobility, feel free to modify to power snatch.

WOD(35:00 – 50:00) Strict 15:00 Time Cap

Fitness/Performance/Competition
For Time
30-24-18 Alternating DB Snatch (50/35lbs)
3 laps run after each set (9 total laps)

Option 2:  45/25lbs (or lighter) on the DB

Optional Workouts of the Week
Option 1:
3 RDS
10 Thrusters (95/65)
10 Cal Bike

Option 2:
21-15-9
Cal Ski
HSPU

No comments.

Friday:  October 4, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Hip Extension Stretch, 1:30/side

Weakness Warm Up
Pick your weakness and have at it:
50 Bar Facing Burpees (or bar over)
70/50 Calorie AAB
Row, Run, or Ski 1 Mile

Strength(15:00 – 30:00)
Deadlift:  5×3 increasing

WOD(35:00 – 55:00):

Fitness
AMRAP 20 Minutes
15/12 Calorie Row/Bike/Ski
20 Step Ups
15 Pushups

Performance
AMRAP 20 Minutes
15/12 Calorie Row/Bike/Ski
20 Step Ups w/ 1 DB 50/35lbs
10 Hand Stand Pushups

Option 2:  DB at 40/25 and 15 Deficit Pushups (45/25lb plate)

Competition
AMRAP 20 Minutes
15/12 Calorie Row
20 Step Ups w/ 1 DB 50/35lbs
24′ Handstand Walk

No comments.

Thursday:  October 3, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Overhead Stretch w/ External Rotation, :90/side

Row 300m,
Then 2 Rounds
15 Kip Swings
:45 Handstand Hold/Push Up Hold/or Plank

Strength(15:00 – 40:00)
Every 3 Minutes for 15 Minutes 5 Strict Press (Heavy)

WOD(45:00 – 55:00) Strict 10:00 Time Cap

Fitness
21-15-9
Ring Rows
30-20-10
Sit-Ups
21-15-9
DB Push Press

Performance
21-15-9
Pull Ups
30-20-10
Sit Ups
21-15-9
Push Press 95/65lbs

Option 2: 75/55lbs on the barbell

Competition
21-15-9
Chest to Bar Pull Ups
15-9-6
Toes 2 Bar
21-15-9
Push Press 115/75lbs

No comments.

Wednesday:  October 2, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Glute Smash w/ single LAX ball, 1:30 per side

3 Steady Rounds
15 Russian KB Swings 53/35lbs or heavier
15 Perfect Push Ups

Strength(15:00 – 30:00)
2 Power Clean + 2 Front Squats:  6×2 increasing (1 “rep” is 2 PC followed by 2 Front Squats – Touch and Go reps are encouraged here)

WOD(35:00 – 60:00) Strict 25:00 Time Cap

Fitness
10 Rounds
10/7 Calorie Bike/Row/Ski
6 KB Swings
Rest :60

Performance
10 Rounds
10/7 Calorie Bike/Row/Ski
3 Power Cleans (155/105)
Rest :60

Option 2: 115/75 on the barbell

Competition
10 Rounds
10/7 Calorie Bike
3 Power Cleans (185/125)
Rest :60

No comments.

Tuesday:  October 1, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose, 1:30 per leg

Steady Through
20 Glute Bridges
20 S-Arm DB Thrusters (10/side)
:45 Static Hanging Knee Raise Hold

Strength(15:00 – 35:00)
Back Squat:  3×10 (70-75% of your 1RM)

WOD(40:00 – 50:00):  Strict 10:00 Time Cap

Fitness
For Time
10-20-30
Wall Balls
75 Single Unders after each set of wall balls

Performance
For Time
9-15-21
Thruster 95/65lbs
50 Double Unders after each set of Thrusters

Option 2: Thrusters at 75/55

Competition
For Time
9-15-21
Dumbbell Thruster 50/35lbs
50 Double Unders after each set of Thrusters

No comments.

Monday:  September 30, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles smash, 1:30 per leg

Teams of 3 (or divide hollow rocks and box jumps by 2/3 if you’re solo or working as doubles)
Run 400m (Together)
60 Hollow Rocks
60 Box Jump/Step Down

Strength(15:00 – 20:00)
Rope climb/MU/Pull Up skill work:

Choose one and spend some time working on technique.  If you’re trying to get more proficient at rope climbs (or just get your fist one), spend some time on the rope.  If you want the first MU (the Open is coming) spend some time on the rings or bar practicing your kip, if you want that first un-banded pullup, spend time doing negatives or pull up holds.

Carl Paoli has some great advice:

Rope Climb Progression:

https://www.youtube.com/watch?v=NPcapGI3zKQ

Ring MU Progression:

https://www.youtube.com/watch?v=O1BSfmkfD9g

Bar MU Progression:

https://www.youtube.com/watch?v=ObtovY6AQso

Pull Up Progression:

https://www.youtube.com/watch?v=Kvm7q7t_AMc

WOD(25:00 – 50:00) Strict 25:00 Time Cap

Fitness
4 Rounds
15 Burpee Box Jumps 24/20″
15 Ring Rows

Performance
4 Rounds
15 Burpee Box Jumps 24/20″
10 C2B Pull Ups

Option 2:  Regular Pull Ups

Competition
4 Rounds
15 Burpee Box Jumps 24/20″
5 Bar MU

Optional Workouts of the Week

Option 1:
20/16 Cal Bike
20 Back Squats (165/115lbs)
20/16 Cal Ski

Option 2:
3-6-9
Ring MU
9-18-27 (6-12-18 for the ladies)
Cal Row

No comments.

Friday:  September 27, 2019

Warm-Up (0:00 – 15:00)
Mobility:  20 Shoulder Swimmers. Athletes lay face down on the ground with hands behind their back. They then bring their arms out to the side and then overhead, slowly going back and forth like an upside-down snow angel.

3 Steady Rounds
Row 100 meters
12 Air Squats (RD1)
12 Empty Bar (or PVC) Pause Front Squats (RD2)
12 Power Position Squat Cleans (RD3)

Strength/Skill (15:00 – 35:00)
Clean + Jerk:  7×1 (build to a heavy single for the day)

WOD (40:00 – 50:00):

Fitness
Climb the Ladder for 10 Minutes
4 Box Jumps
4 DB Hang Clean & Jerk
8 Box Jumps
8 DB Hang Clean & Jerk
12 Box Jumps
12 DB Hang Clean & Jerk
etc.

Performance
Climb the Ladder for 10 Minutes
4 Box Jumps
4 Clean & Jerk 135/95lbs
8 Box Jumps
8 Clean & Jerk
12 Box Jumps
12 Clean & Jerk
etc.

Option 2:  95/65 lbs on the barbell

Competition
Climb the Ladder for 10 Minutes
4 Box Jumps
1 Rope Climbs
8 Box Jumps
2 Rope Climbs
12 Box Jumps
3 Rope Climbs

etc.

No comments.

Thursday:  September 26, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose, 1:30/side

2 Steady Rounds
15 Good Mornings (PVC RD1 and Empty Bar RD2)
:40 Hanging L-Sit Hold
2 Laps Run

Strength/Skill(15:00 – 30:00)
Bent Over 1-Arm DB Rows: 3 x 12 (per arm)

WOD(35:00 – 60:00) Strict 25:00 Time Cap

Fitness
5 Rounds
3 Laps Run (or 400m Row)
15 Sit Ups
15 KB Sumo DL High Pull

Performance
5 Rounds
4 Laps Run (or 500m Row)
15 Toes to Bar
9 Deadlifts 225/155lbs

Option 2:  185/125lbs on the DL

Competition
5 Rounds
4 Laps Run
15 Toes to Bar
9 Deadlifts 275/195lbs

No comments.

Wednesday:  September 25, 2019

Warm-Up (0:00 – 15:00)
Mobility:  2:00 Banded Overhead Contract/Relax: with a light resistance or floss band attached to a pull up bar, face away from the rig with your arm straight overhead and the band across the palm of your hand. Gently push the arm forward and then relax, allowing the band to pull the arm further back overhead.

2 RDS of
10 Glute Bridges
10 Pause Goblet Squats
10 KB Swings
1:00 Plank

Strength/Skill (15:00 – 35:00)
Front Squat:  5×2 (increase weight across all five sets)

WOD (40:00 – 48:00) (Stagger start if ring congestion will be an issue in larger classes)

Fitness
AMRAP 8 Minutes
40/30 Calorie Bike/Row/Ski
10 Devils Press
10 Box Dips

Performance
AMRAP 8 Minutes
45/35 Calorie Bike/Row/Ski
20 Devils Press 50/35lbs
15 Ring Dips

Option 2:  DB Weight 40/25 and Matador Dips

Competition
AMRAP 8 Minutes
60/50 Calorie Row
20 Devils Press 50/35lbs
10 Ring Muscle Ups

No comments.

Tuesday:  September 24, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Calf/Achilles Smash 1:30/side

Then 2 RDS
10 Push Ups
10 Kip Swings
10 Cal Row

Strength/Skill(15:00 – 30:00)
Grip Strength
Perform 3 Rounds of:
1 Lap Farmers Carry (KB or DB – Heavy but unbroken)
Accumulate 30 – 60 seconds Pull Up Bar Dead Hang

WOD(35:00 – 59:00):

Fitness
Alternating Every 4:00 for 24:00
a) 3 Laps Run into Max reps Ring Rows
b) 3 Laps Run into Max reps Push Ups

Performance
Alternating Every 4:00 for 24:00
a) 3 Laps Run into Max reps C2B Pullups
b) 3 Laps Run into Max reps Handstand Push Ups

Option 2:  Regular Pull Ups and Deficit Push Ups (45/25 lb plates)

Competition
Alternating Every 4:00 for 24:00
a) 3 Laps Run into Max reps Strict Pull Ups
b) 3 Laps Run into Max reps Strict Handstand Push Ups

No comments.