Wednesday:  November 20, 2019

Warm-Up(0:00 – 15:00)
Mobility:  2:00 External Hip Rotation Contract/Relax

2 Rounds
Run 1 Lap (or row 100 m if it’s snowing)
10 Wallballs
10 Medball Bear Hug Good Mornings
:30 HS Hold (or plank in the push up position if you prefer)

Strength/Skill(15:00 – 30:00)

Deadlift:  3-2-2-1-1-1 (increasing – if the bar is feeling light today, feel free to attempt a new 1RM DL)

WOD(35:00 – 50:00)

Fitness
Every 5:00 for 3 sets: (your score is the slowest set)
20/16 Calorie Row/Bike/Ski
20 Wall Balls
Rest remaining

Performance/
Every 5:00 for 3 sets: (your score is the slowest set)
20/16 Calorie Row/Bike/Ski
20 Thruster 95/65lbs
Rest remaining

Option 2: 65/45 on the barbell

Competition
Every 5:00 for 3 sets: (your score is the slowest set)
20/16 Calorie Row
15 Hang Squat Clean Thruster 115/75lbs
Rest remaining

No comments.

Tuesday:  November 19, 2019

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

20 A-frame Toe Touches
20 Box Jumps (step down)
20 Perfect Push Ups
Run 400m, increasing speed

A-frame Toes touch: Get into a straight arm plank, then push your hips up and reach your right arm back to touch your left foot. That’s 1. Alternate sides.

Use assistance as needed for the push-ups to ensure perfect reps.

Strength/Skill(15:00 – 35:00)
Bench Press: 5×5 (heavy)

WOD(40:00 – 50:00):

Fitness
AMRAP 10 Minutes
3 Hanging knee raises, 3 Burpee Box Step Ups 24/20″
6 Hanging knee raises, 4 Burpee Box Step Ups 24/20″
9 Hanging knee raises, 5 Burpee Box Step Ups 24/20″
12 Hanging knee raises, 6 Burpee Box Step Ups 24/20″
15 Hanging knee raises, 7 Burpee Box Step Ups 24/20″, etc..

Performance/Competition
AMRAP 10 Minutes
3 Toes to Bar, 3 Burpee Box Jumps 24/20″
6 Toes to Bar, 4 Burpee Box Jumps 24/20″
9 Toes to Bar, 5 Burpee Box Jumps 24/20″
12 Toes to Bar, 6 Burpee Box Jumps 24/20″
15 Toes to Bar, 7 Burpee Box Jumps 24/20″, etc..

No comments.

Monday:  November 18, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Shoulder floss and/or banded shoulder distraction, 1:30/side

Row 300m
20 Banded Good Mornings
30 Bottoms Up Press w/ light KB or change plate

https://www.youtube.com/watch?v=vl3hkYAq_fQ

Strength(15:00 – 35:00)
Back Squat:  Establish a 5RM (keep this number – we’ll be using it going forward)

Otherwise, do a 5×5 at moderate weight.

WOD(40:00 – 60:00) Strict 20:00 Time Cap

Fitness
5 Rounds
2 Laps Run (or 300m Row)
15 Kettlebell Swings
10 DB Strict Press

Performance
5 Rounds
2 Laps Run (or 300m Row)
15 Kettlebell Swings 53/35lbs
10 Strict Press (95/65lbs)

Option 2:  75/55lbs on the strict press

Competition
5 Rounds
2 Laps Run
15 Kettlebell Swings 53/35lbs
10 Strict Handstand Push Ups

Optional Workouts of the Week

Option 1:
20/16 Cal Bike
20 Burpees
20 DB Snatch

Option 2:
3RDS
2 Rope Climbs
5 Clean & Jerks (155/105 or more)
10/8 Cal Row

No comments.

Friday:  November 15, 2019

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

2 Rounds, increasing speed
10 Alternating DB Snatch
Run 1 Lap
10 S-arm DB Hang Clean and Jerk (5/side)
Run 1 Lap

Strength/Skill(15:00 – 30:00)
Handstand pushups: Spend some time working on HSPU technique.  If you’re good a kipping, work on strict.  If you can do both strict and kipping, work on deficit (pull out the parallettes if need be).

If you’re still working on HSPU, use ab-mats for assistance.

WOD(35:00 – 55:00):  Strict 25:00 Time Cap

Fitness
6 Rounds
8 Pushups
8 DB Cleans
10 Wall Balls

Performance
10 Rounds
3 Handstand Pushups
4 Power Cleans (135/95lbs)
10 Wall Balls 20/14lbs

Option 2:  115/75lbs on the barbell and deficit pushups (45/25lb plates)

Competition
10 Rounds
3 Deficit Handstand Pushups (45/25lb plate)
4 Power Cleans (155/105lbs)
10 Wall Balls 20/14lbs

No comments.

Thursday:  November 14, 2019

Warm-Up(0:00 – 15:00)
Mobility:  20 Front Rack Elbow Pointers

With an empty bar in the front rack and hand wrapped around the bar, alternate driving your elbows up around the bar to loosen up the front rack position.

20 Spidermans
2 rounds
12 step through lunges (unweighted)
12 KB Swings

Strength/Skill(15:00 – 40:00)
With an empty bar, 3 reps of each Tall Clean
Power Position Clean
Hang Clean

Repeat with 75/55lbs or less

Then:  Spend 15 minutes working up to a 3RM Hang Full Clean

If your max days are over, feel free to do a 4×3 Hang Clean instead (full or power)

WOD(45:00 – 54:00)

Fitness
AMRAP 9 Minutes
8 Dumbbell Shoulder to Overhead
10 Ring Rows
6 Box Step Ups

Performance
AMRAP 9 Minutes
8 Dumbbell Shoulder to Overhead 50/35lbs
7 Pull Ups
6 DB Box Step Ups 24/20″w/ (a single DB) 50/35lbs

Option 2: 75/55lbs on the barbell

Competition
AMRAP 9 Minutes
8 Dumbbell Shoulder to Overhead 50/35lbs
7 C2B Pull Ups
6 DB Box Step Overs 24/20″w/ DBs 50/35lbs

No comments.

Wednesday:  November 13, 2019

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

Weakness warmup:
50 Wall Balls*
Every time the ball stops moving complete 5 burpees.

*The goal here is no burpees.  But if you won’t be able to complete this in at least 3 sets, use a lighter ball or reduce the reps.

Strength/Skill(15:00 – 30:00)
Front squat:  5×4 at 80%

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

Fitness
3 Rounds
12 DB Snatch
2 Laps Run
12 Sit Ups
2 Laps Run

Performance
3 Rounds
12 Clean and Jerks 95/65lbs
2 Laps Run
12 Front Squats 95/65lbs
2 Laps Run

Option 2: 75/55 on the barbell

Competition
3 Rounds
12 Clean and Jerks 135/95lbs
2 Laps Run
12 Front Squats 135/95lbs
2 Laps Run

No comments.

Tuesday:  November 12, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Internal/External shoulder rotations, 20 per arm*

*Attach 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.

2 Rounds
16 Duck Walk Steps
10 Empty Bar Pause OH Squats
row 200m

Strength/Skill(15:00 – 35:00)
Every :90 For 15 Minutes (10 sets) 2 Squat Snatches (drop and reset between reps – build in weight across all 10 sets)

If you’re still working on that squat snatch, feel free to do power snatch instead.

WOD(40:00 – 46:00):

Fitness
AMRAP 6 Minutes
10 KB Swings
10 10 Goblet Squats
30 Single Unders

Performance/Competition
AMRAP 6 Minutes
5 Power Snatch 95/65lbs
10 Overhead Squats 95/65lbs
20 Double Unders

Option 2:  75/55lbs on the barbell

No comments.

Monday:  November 11, 2019

A very big thank you to all our vets!

Warm-Up(0:00 – 15:00)
Mobility:  Banded pigeon pose: 2:00/side

3 Rounds,
10 Glue Bridges
10 Good Mornings (PVC, Empty Barbell, Empty Barbell)
10 Kip Swings

Strength(15:00 – 35:00)
Dead Lift:  5×3 (increasing weight across all five sets)

WOD(40:00 – 51:00)

Fitness

“Armistice Light”
AMRAP 11
11 Power Cleans (75/5lbs)
11 Burpees
19 Deadlifts (75/55lbs)
18 Ring Rows

Performance/Competition

“Armistice”
AMRAP 11
11 Power Cleans (135/95lbs)
11 Burpees Over the Bar
19 Deadlifts (135/95lbs)
18 PullUps

Optional Workouts of the Week

Option 1:
500m Row (Let’s see some PRs)

Option 2:
3RDS
12/9 Cal Bike
8 DB Thrusters (50/35)
4 Handstand Pushups

No comments.

Friday:  November 8, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Double LAX Ball T-Spine Smash, 2:00

2 Rounds
12 Banded OH Squats
12 Box Jumps, step down

Strength/Skill(15:00 – 30:00)
In 15 Minutes find a 3RM Front Squat

WOD(35:00 – 51:00):

Fitness/Performance/Competition

If you’re planning to do 20.5 on Saturday:

AMRAP 4 Minutes x 4
400m Run
20 Box Jumps 24/20″
Max Reps Sit Ups in remaining time

No Rest between AMRAPs

Otherwise:

Fitness
20.5 Scaled
For Time*:
40 Pull Ups
80 Cal Row
120 Wall Balls (14/10lbs)(10’/9’ line)

Performance/Competition
20.5
For Time*:
40 Ring MU
80 Cal Row
120 Wall Balls (20/14lbs)(10’/9’ line)

*Partition in any way you want.

No comments.

Thursday:  November 7, 2019

Warm-Up(0:00 – 15:00)
Mobility:  20 Band Pull Aparts

2 Rounds
12 Lunge and Reach
12 S-Arm DB Thrusters (light)
8-10 Strict Pull Ups

Strength/Skill(15:00 – 30:00)
Handstand Walks:

Spend 10-12 minutes practicing handstand walks.  If you don’t quite have them yet, do handstand holds, wall climbs, handstand walk around a box, etc.  Anything to get upside down.

WOD(35:00 – 55:00) Strict 20:00 Time Cap

Fitness
For Time
30/20 Cal Row/Bike/Ski
30 Wall Balls
30/20 Cal Row/Bike/Ski
30 OH Walking Lunges
30/20 Cal Row/Bike/Ski
30 Ring Rows
30/20 Cal Row/Bike/Ski
30 Burpees

Performance
For Time
40/30 Cal Row/Bike/Ski
15 Thrusters 95/65lbs
40/30 Cal Row/Bike/Ski
20 Front Rack Lunges 95/65lbs
40/30 Cal Row/Bike/Ski
25 Pull Ups
40/30 Cal Row/Bike/Ski
30 Burpees

Option 2: 75/55lbs on the barbell

Competition
For Time
50/40 Cal Row/Bike/Ski
15 Dumbbell Thrusters 50/35lbs
50/40 Cal Row/Bike/Ski
20 DB Front Rack Lunges 50/35s
50/40 Cal Row/Bike/Ski
25 Chest to Bar Pull Ups
50/40 Cal Row/Bike/Ski
5 Legless Rope Climbs

No comments.

Wednesday:  November 6, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose, :90/side

Row 400m
20 Duck Walk Steps
15 Jump Squats

Strength(12:00 – 25:00)
Spend 10-12 minutes working up to a 1RM power clean.

If your max days are over, feel free to do a 4×3 power clean at moderate weight.

WOD(30:00 – 54:00)

Fitness
4 Cycles
In 3:00
500m Row
AMRAP Med Ball Cleans
Rest 3:00

Performance
4 Cycles
In 3:00
500m Row
AMRAP Power Cleans (135/95lbs)
Rest 3:00

Option 2: 95/65 on the barbell

Competition
4 Cycles
In 3:00
500m Row
AMRAP Power Cleans (185/135lbs)
Rest 3:00

No comments.

Tuesday:  November 5, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Barbell Tricep or Lat Smash, 1:00/side

2 RDS
10 Scap Pull Ups
8 Kip Swings
6 Kipping hanging knee raises
4 Toes to Bar

Strength/Skill(15:00 – 35:00)
Dumbbell Squat Clean 15-12-9-6 (choose weight for unbroken sets)

Good info on ways to improve cycling your DB squat cleans:

https://www.youtube.com/watch?v=C7W7T6VmsvI

WOD(40:00 – 52:00):

Fitness
AMRAP 12 Minutes
10 Goblet Squats
10 Burpees
10 Situps

Performance
AMRAP 12 Minutes
10 Front Squats 115/75lbs
10 Burpees
10 Toes to bar

Option 2: Front Squats at 95/65lbs

Competition
AMRAP 12 Minutes
10 Dumbbell Front Squats 50/35lbs
10 Burpees
10 Toes to bar

No comments.

Monday:  November 4, 2019

Warm-Up(0:00 – 20:00)
Mobility:  20 Spidermans followed by 20 Hip Openers

Spiderman:athlete assumes the top of a push up position and brings their right foot to the outside of their right hand, pauses, and then brings the leg back. That’s 1. Alternate sides for 20 total.

Hip Opener:from a standing position, athletes lift one leg outward and then rotate it in toward the middle of their body and then set that foot down. Alternate legs walking forward.

2 Rounds,
15 wallballs
:20 Hanging Knee Raise Hold
40 Single Unders

Then….
2×8 Back Rack Reverse Lunge Steps (empty barbell)

Strength(20:00 – 40:00)
Back Squat:  5×4 (increasing weight across all five sets)

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

Fitness
For Time
150 Single Unders
30 KB Swings
100 Single Unders
20 KB Swings
50 Single Unders
10 KB Swings

Performance
For Time
90 Double Unders
30 Power Snatch 75/55lbs
60 Double Unders
20 Power Snatch
30 Double Unders
10 Power Snatch

Competition
For Time
90 Double Unders
30 DB Snatch 50/35lbs
60 Double Unders
20 DB Snatch 50/35lbs
30 Double Unders
10 DB Snatch 50/35lbs

Optional Workouts of the Week

Option 1:
4 RDS
10/8 Cal Bike
8 Burpees

Option 2:
DB Hang Elizabeth
21-15-9
DB Hang Squat Cleans (50/35)
Ring Dips

No comments.

Friday:  November 1, 2019

Warm-Up(0:00 – 10:00)

Mobility:  Couch Stretch:  2:00/side
2 RDS
10 Air Squats
10 Lunges
10 Push Ups

Primer(10:00 – 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)

Spend some time warming up the clean and jerk – work up to the weight you’d like to hit in the workout.  If pistols are a showstopper – ask the coach for some tips to get your first pistol.  If they feel out of reach – let’s modify today and get a great workout it.

3 RDS
5 Box Jumps
5 Clean and jerks (light barbell)
5 Pistols (or med ball step ups)
5 Clean and jerks

Increase weight on the second and third round.

WOD(35:00 – 55:00) Strict 20:00 Time Cap

Fitness
Open Workout 20.4 – Scaled Division
30 Box Jumps (24/20)
15 Clean and Jerks (65/35)
30 Box Jumps
15 Clean and Jerks (95/55)
30 Box Jumps
10 Clean and Jerks (115/75)
30 Med Ball Step Ups (20/14lbs) (15r/15l)
10 Clean and Jerks (135/95)
30 Med Ball Step Ups
5 Clean and Jerks (155/115)
30 Med Ball Step Ups
5 Clean and Jerks (185/135)

Performance/Competition
Open Workout 20.4
30 Box Jumps (24/20)
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/85)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Alternating Pistols (15r/15l)
10 Clean and Jerks (225/145)
30 Alternating Pistols
5 Clean and Jerks (275/175)
30 Alternating Pistols
5 Clean and Jerks (315/205)

No comments.

Thursday:  October 31, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Single LAX Ball Trap/Scap smash, 2:00/side

3 Rounds
10 OHS (RD1: PVC, RD2: Empty Bar, RD3: Light barbell)
10 Dive bomber pushups
10 Warrior Squats

https://www.youtube.com/watch?v=EfUJgmgTvlI&list=PL7MoEKyAjcLzTBkn4HD8fIoU8ybaa4xSa&index=18&t=0s

Strength/Skill(15:00 – 30:00)
OHS:  4×2 Overhead Squat

WOD(35:00 – 55:00) Strict 20:00 Time Cap

Fitness
For Time
200 Single Unders
500m Row
35 KB Goblet Squat
35 Push Ups
35 Wall Balls
500m Row
200 Single Unders

Performance
For Time
100 Double Unders
500m Row/Ski, or 800m Bike
50 Overhead Squat (95/65)
50 Push Ups
50 Wall Balls 20/14lbs
500m Row/Ski, or 800m Bike
100 Double Unders

Option 2:  OHS at 75/55lbs

Competition
For Time
150 Double Unders
500m Row/Ski, or 800m Bike
50 Single Arm KB Overhead Squat (55/35lbs)
50 Push Ups
50 Wall Balls 20/14lbs
500m Row/Ski, or 800m Bike
150 Double Unders

No comments.

Wednesday:  October 30, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded shoulder distraction 2:00/side

General Warm Up
20 Glute Bridges
Run 400m (or row 500m)
20 Empty Bar Thrusters

Directly into:

Snatch Warm Up
Empty Bar (or PVC if needed), 5 Reps of Each
Muscle Snatch
Pause Overhead Squat
Behind the Neck Snatch Grip Press
Snatch Balance
Power Position Squat Snatch

Strength/Skill(20:00 – 35:00)
Spend time warming up the snatch for the workout.  If the bar feels light today, feel free to go for a new 1RM.

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

Fitness
3 Rounds
400m Run (or 500m row)
14 KB Snatch (7r/7l)

Performance
3 Rounds
400m Run (or 500m row)
7 Squat Snatch 115/85lbs

Option 2:  7 Power Snatch instead of squat snatch

Competition
3 Rounds
400m Run (if it’s snowy or icy feel free to row 500m)
7 Squat Snatch 155/105lbs

No comments.

Tuesday:  October 29, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Single LAX Ball Pec Smash, or Twisted Cross Stretch, 2:00/ side

2 Steady Rounds, 1:00 at each station
Max Duration Ring Support Hold
Row
Deadbugs

Strength/Skill(15:00 – 35:00)
3 Sets for Max Reps at 60% (or less – should be able to get at least 12+ reps) of Bodyweight Bench Press
Rest 3:00 between sets.

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

Fitness/Performance/Competition
10-1
Toes to bar
Box Jumps
Burpees

Option 2: Hanging knee raises instead of T2B.

No comments.

Monday:  October 28, 2019

Warm-Up(0:00 – 12:00)
Mobility:  Internal Shoulder Rotation: Athletes reach behind their back with thumb pointed up and grab hold of the rig or an upright. Athletes may then slowly bend their knees and lean forward to get a stretch in the front of the shoulder joint. 1:30/side.

Steady 5 Minute AMRAP

Strict Cindy:
3 Strict Pull Ups (6 ring rows if you’re still working on strict pullups)
6 Perfect Push Ups (Modify to box pushups or banded pushups if needed)
9 Air Squats

Strength/Skill(15:00 – 30:00)
In 10 Minutes
Find a 2RM Thruster from the floor

If your max thruster days are over, feel free to do a 4×5 front squat from the rack.

WOD(35:00 – 60:00)

Fitness
Partner WOD – (Split work as needed)
AMRAP 25
80/60 Calorie Row (70 cals for male/female teams)
60 Dumbbell Thrusters
40 KB Swings
40 Ring Rows

Performance/Competition
Partner WOD – (Split work as needed)
AMRAP 25
80/60 Calorie Row (70 cals for male/female teams)
60 Dumbbell Thrusters 50/35lbs
40 KB Swings (70/55lbs)
20 Muscle Ups

Option 2:  40/25lbs on the thrusters, 55/35lbs on the KB and 40 Pull Ups instead of MU.

Optional Workouts of the Week

Option 1:
DB Isabelle
30 Alternating DB Snatches (65/45lbs)

Option 2:
15-10-5
Cal Bike
Cal Row
Cal Ski

No comments.

Friday:  October 25, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Banded shoulder distraction, 2:00/side.

3 RDS
10 Good mornings
10 Dive Bomber Pushups
10 Glute Bridges

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)

Spend some time warming up the deadlift weight.  A few sets of 3 to 5 reps at the working weight is a good place to end up.

If you’re planning to do the Performance/Competition version of the workout, spend some time practicing the handstand pushup standard.  Points of performance to make sure you’re getting your heels above the line:

  1. Arms closer together.
  2. Feet close together.
  3. Point your toes “down” (toward your head).

Spend some time practicing the transition from deadlift to handstand pushups or deadlift hand release pushups.

Note that getting to the second barbell will be extremely taxing.  At that point in the workout you should expect the weight to feel significantly heavier than simply working up to that weight in a lifting session.  Be sure to maintain proper form during the heavier lift.

For those doing fitness, same as above.  Spend time warming up the deadlift, practicing techniques for hand release pushups, and be sure to practice the bear crawl (it’s not something we do often).

WOD(40:00 – 55:00) Strict 9:00 Time Cap

Fitness
Open Workout 20.3 – Scaled Division
21-15-9
Deadlift (135/95)
Hand Release Pushups
21-15-9
Deadlift (185/135)
50 foot bear crawl each set

Performance/Competition
Open Workout 20.3
21-15-9
Deadlift (225/155)
Handstand Pushups
21-15-9
Deadlift (315/205)
50 foot handstand walk after each set

No comments.