Monday, June 25th, 2018

 

A) Warm Up

400m Run

20 Pass Throughs
20 Air Squats
10 Scorpions
10 Iron Cross

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 8
BHN Strict Press @ 50%

C) WOD

5 Min Amrap:

200m Run
7 Deadlifts 185/115

Rest 5:00

5 Min Amrap:
200m Run
7 Deadlifts 205/125

Rest 5:00

5 Min Amrap:
200m Run
7 Deadlifts 225/135

Pick up where you left off on the previous round
Score = total rounds and reps from all 3 amraps

Saturday, June 23rd, 2018

 

A) Warm Up

Line Drills
*10 Meter Stretch + Jog Back*
Quad Stretch
Knee to Chest
Straight Leg Kick
Side Lunge
Walking Samson
Walking Spiderman

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Warm Up and Pick Teams

C) WOD

Teams of 3:
30 Min Amrap:

1200m Run
60 Wallballs 20/14
50 Power Cleans 115/75

Thursday, June 21st, 2018

 

A) Warm Up

:30 Seconds
Push-up to Down Dog
Air Squats
Active Spidermans
Banded Air Squats
Active Samson

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Dub practice and mup or pullup progression

C) WOD

75 Double-Unders
20 Overhead Squats 95/65
75 Double-Unders
6 Ring Muscle-Ups
75 Double-Unders
20 Power Snatches 95/65
75 Double-Unders
6 Bar Muscle-Ups

*12 c2b pullups is the scaling option for mups.

Wednesday, June 20th, 2018

 

A) Warm Up

400m Run

10 Scorpions
20 Pass Throughs
:30 Samson Stretch (Each Side)
10 Iron Cross

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 2
Pwr Pos Power Cleans @ 70%

Then

3 x 2
Clean Pulls @ 80%

C) WOD

12 Min Amrap:

200m Run
15 Air Squats
12 Push Press 95/65

Tuesday, June 19th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans
Medium Row
Push-up to Down Dog
Faster Row
Air Squats

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 2
Pwr Pos Snatch @ 70%

C) WOD

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 12/8 Calorie Row

In this every minute on the minute workout, athletes will complete the listed work within one minute and rest the remainder of the minute before beginning the next movement. Athletes should choose weights and movement variations that allows them to complete the work work within at least :45-:50 seconds to allow for sufficient rest and transition time. If they are on the fence about the barbell weight, going lighter will likely help them hit the appropriate stimulus.

Monday, June 18th, 2018

 

A) Warm Up

:20 Seconds
Jumping Jacks
Quad Stretch
Knuckle Drags
Push-up to Down Dog
Active Spidermans
Active Samson
Air Squats

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 5
Ovh Squat @ 70%

C) WOD

For Time:

100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts 155/105

The workout flows from double unders to abmat sit-ups to deadlifts. Athletes will begin by completing 100 double unders, then 50 abmat sit-ups, and 25 deadlifts. They will then start back at 80 double unders and move through in that order until completion. Choosing a weight on the barbell that athletes are capable of completing 25+ repetitions unbroken and a variation and/or rep number on the rope that they can perform 50+ repetitions unbroken will help them hit the appropriate stimulus for this workout.

Saturday, June 16th, 2018

 

A) Warm Up

Line Drills
*10 Meter Stretch + Jog Back*
Quad Stretch
Knee to Chest
Straight Leg Kick
Side Lunge
Walking Samson
Walking Spiderman

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Warm Up and Pick Teams

C) WOD

Teams of 3
For Time:

600m Run
6 Rope Climbs
20 Squat Cleans 135/95
600m Run
9 Rope Climbs
35 Squat Cleans 135/95
600m Run
12 Rope Climbs
50 Squat Cleans 135/95

Friday, June 15th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Knuckle Drags

Medium Row
Active Spidermans

Faster Row
Push-up to Down Dog

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 3
Bench Press @ 75%

C) WOD

3 RFT:

500m Row
12 Deadlifts 155/115
21 Box Jumps 20/14

Thursday, June 14th, 2018

 

A) Warm Up

:30 Seconds
Push-up to Down Dog
Air Squats
Active Spidermans
Banded Air Squats
Active Samson

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 1
Pwr Clean + Jerk @ 70%

Then

3 x 2
Clean Pulls @ 80%

C) WOD

15 Min Amrap:

15 Push Press 95/65
30 Alternating Lunges
60 Double Unders