15 September 2019

Warm-up
Shoulders:
Turkish Get-Up Complex:
2/side (alternating):
TGU with 3 Presses @
- Lying Flat
- Sit-Up
- Kneeling
- Standing
(no presses on way back down)

Mobility
Forearm / Wrist Stretches
Hip 90-90s
Spinal Twist
Pec & Shoulder Stretch
Straddle Side Reach

Metcon
21-18-15-12-9-6- 3
Toes Through Rings
Wall Balls (20/14#)
Reverse Hip Extension
Burpees
Time Cap: 25:00
***
Toes through rings: Hang from rings, and with straight arms and legs, lift feet up and then through the rings. (TTB or Hanging Straight Leg Raises)
Reverse hip extension: place your trunk face down on a level surface that is high enough to let your legs hang down freely from where you repeatedly raise the legs to parallel and hold briefly. GHD / Boxes / Bench

then:
Alternating EMoM-6
i. Handstand
- hold on wall
- free-standing
- walk
ii. Walking Lunges
- carrying weight (35/20#)
- Front Rack
- Overhead
~:30 Work / :30 REST
choose variations
- same or different each round ...

14 September 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
3 Rounds:
30-50 Double-Unders (:30 Practice)
5 Kip Swings / Knee-Raises / TTB / K2E

Shoulder Press, Push Press, Push Jerk
2-3 Rounds with empty bar / PVC:
5 Shoulder Press
5 Push Press
5 Push Jerk

Mobility
Shoulders:
1:00/side Sub-Scap Smash (ball / roller)
:45 Child's Pose with Walking Hands
2x10 Wall Slides (PVC)
3x8 Push-Up Plus Complex (Scapular)
- Knees + Elbows
- Elbows
- Hands (Push-Up Plank)
2x8 Yoga Push-Ups

Weightlifting
Push Jerk (10-10-10-10)

Metcon
5RFT:
10 Push Jerks (155/105#)
20 Knees-to-Elbows (lying)
PJ up to ~60% 1RM;
Time Cap: 20:00

Warm-Down
Bonus:
Hips:
1:00 (/side):
(Banded) Hamstring Floss
(Banded) Hip Flexor Stretch
(Banded) Glute Stretch
Wall Internal Rotation
(Banded) Olympic Wall Squat

13 September 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
3 Rounds:
PVC Pass-Throughs with Squat
5 Kip Swings / Ring Rows / Pull-Ups
5 Dips

Mobility
T-Spine Smash (roller / balls)
Calf S&F (KB) / Stretches
4-way Shoulder Distraction
whatever your body needs you to do ...

Metcon
warm-up with 2 Rounds:
10 DU / Singles
3-5 OHS
2-3 Ring MUs / (jumping)C2B(M) / Pull-Ups(Sc)
3-5 DB Snatches / side
2-3 Bar MUs / (jumping)C2B(M) / Pull-Ups(Sc)
10 DU / Singles
(Active) REST 2-5:00
then
*** appropriate version of Open 18.3: ***
2 Rounds:
100 DU / Singles
20 OHS (115/80, 75/55, 45/35#)
100 DU / Singles
12 Ring MUs / (jumping)C2B(M) / Pull-Ups(Sc)
100 DU / Singles
20 DB Snatches (50/35, 35/20, 20/10#)
100 DU / Singles
12 Bar MUs / (jumping)C2B(M) / Pull-Ups(Sc)

Time cap: 14 minutes

12 September 2019

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
+ after each round,
From Lunge (Split Jerk)
3 Press
3 Push Press
3 Push Jerk

Mobility
Lat Distraction
Banded Shoulder Internal Rotation
Quad Smash (bar / roller / ball)
Spinal Twist

Weightlifting
C&J
1x2 @ 50%
1x2 @ 60%
1x1 @ 70%
1x1 @ 77%
1x1 @ 85%
1x1 @ 90%
1x1 @ 95%
1x1 @ 97%
1x1 @ 100%
1x1 @ 102%
1x1 @ 105%

Warm-Down
easy run / bike / row
mobility as required ...

11 September 2019

Warm-up
3 Rounds:
5-10 KB Swings
1-3 Skin-the-Cat
***
rd 1 - Hip - rd 2 - Upper Body - rd 3 ...

Mobility
Hips:
1:00/side:
TFL S&F (ball)
Lateral Quad Smash (roller)
Glute Smash (ball)
QL Smash (ball)then
Sub-Scap Smash (roller)
Lat Distraction
Forearm Smash / Stretches

Metcon
warm-up DL:
3x :20 Tempo (:10 down / :10 up)
***
then 2-3 rounds:
2-5 DL moderate weight
2-3 pull-ups
increase weight each round

AMRAP-20
7 Deadlifts (Body Weight)[1.5xBW]
7 Strict [C2B] Pull-Ups
Rx+= 1.5xBW + C2B
DL ~60% 1RM

Warm-Down
easy run / bike / row
then
Shoulders:
10-15 Reverse "Scoop"
10-15 Forward "Scoop"
10-15 Double Forward
10-15 Torso Twist "Chop"
10-15 Torso Twist + Scapular Reach
10-15 Upright Lat Swing / Reach
10-15 Bent-over Arm Hugs (swimmer)
just for fun ...
10-15 Rotations in Opposite Directions (both ways)

10 September 2019

Warm-up
3 Rounds:
10-50 Double-Unders (:30 Practice)
:10 Handstand Hold
:10 Bottom of Dip Hold
:10 Top of Dip Hold
5/side Alternating Kossack Squats

Mobility
Shoulders:
1:00/side Mid-Back Smash
1:00 Snow Angels
1:00/side Pec Minor Stretch
1:00/side Lying Overhead Lat Stretch
2x10 Reverse Flys (band / weights)

Metcon
15-13-11-9-7-5-3-1
Strict Handstand Push-Ups
Strict Ring dips
Strict variations as required;
*** No Kipping ***
Rx+= No Singles (except very last rep) + Full RoM
Time Cap: 30:00

Bonus: Alternating EMoM-10 (3-5 rounds)
i. 10-50 Double-Unders
ii. 2-5/side Alternating Pistol Squats
up to :30 of work / :30 REST each round;
variations as required
AND/OR
work on Mobility to help recover from yesterday's 10k run / row ...

Warm-Down
Pec, Shoulder, Calf, Hip mobility as required ...

9 September 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

Mobility
Calf S&F
Sweep
Straddle Side Reach

Metcon
A or B ...
(what you need to work on ... or something different ...)
C for those avoiding the run / row ...
D for those that can already run a sub 4hr marathon ...
***
Your Cardiovascular Endurance will NOT get better if you keep avoiding it ...
Laps around the Plaza will allow you to work up to a "tolerable" distance
- see how far you can make it, you can go further than you realize, just do it ..

A: Max Effort 10k Run
B: Max Effort 10k Row
C: Max Effort 20k Bike (Airdyne / Assault)
D: AMRAP-45
800m Run
1k Row
120 Double-Unders
2:00 of DU practice if not finished (or close) ... each round;

Warm-Down
easy run/bike/row
+ mobility as required ...
- calf
- hamstrings ....

8 September 2019

Warm-up
3 Rounds:
100m Run
5-10 KB Swings
3-5 Pull-Ups

Mobility
Shoulders:
i. 1:00/side First Rib Smash (traps)
ii. 1:00 Child's Pose off Bench/Box
iii. 15 Wall Slides
iv. 15 Y-Turnouts
v. 2x8 Banded OHS
then
Sweeps
Forearm/Wrist Stretches
Couch Stretch
Glute / QL / Lat Smash (ball)
Straddle Side Reach

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Bonus: Hips:
3 Rounds:
10 Barbell Hip Thrusts (heavy)
- variation: glute bridges
8 Stiff Leg Deadlift @~55% 1RM
8/side Box/Plate Step-Offs (Pistol)

7 September 2019

Warm-up
5-10 Wall Balls
***
Med Ball Clean - Technique Progression
1. Deadlift
- focus on good setup
2. Deadlift Shrug
- focus on fast extension and shrug with no arm bend
3. Front Squat
- focus on depth of the catch
4. Shrug and Drop Under
- focus on shrug and beating the ball down, catching low and tight
5. Full Medicine Ball Clean
then
5-10 Wall Balls ...

Shoulders:
3 Rounds:
10/side KB Snatches
5/side KB Windmills
100'/side Suitcase Carry

Mobility
Adductor Smash (roller / KB)
Glute / Side Hip / TFL Smash (ball)
Lat Distraction

Weightlifting
~35:00 to:
Establish Front Squat 3RM (3-3-3-3-3)
then continue with
2-2-2
1-1-1-1-1
to maximize total weight lifted

Warm-Down
easy run / bike / row ...
mobility as required ...

6 September 2019

Warm-up
Hips:
1:00(/side):
Banded Hamstring Floss
(Banded) Couch Stretch
Banded Lateral Hip Capsule
Wall Butterfly Stretch
Wall Adductor Split

Shoulders:
i. 1:00 T-Spine Smash (balls / roller)
ii. :45 Alternating Reach Unders
iii. :45/side Side Lying Windmills
iv. 1:00 Cat-Cow
v. 5x :05 Bridges (elevate feet as needed)
vi. 8 Jefferson Curls

Metcon
7 Rounds:
21 Good-Mornings (65/45#)
1:00 L-Sit Hold
Rx= switch with partner as desired / required ...
Rx+= solo;
GM variations: empty bar / band / PVC
L: Bent knee, 1-leg, Tuck ...
Accumulate 1:00 each round, break-up and rest as needed ...
Time Cap: 35:00

5 September 2019

Warm-up
Plank Tap Race
3 Rounds,
5-10 Kip Swings / TTB / K2E

Mobility
Shoulders:
1:00/side Pec Smash (ball)
:45/side Sub-Scap Smash (roller)
:45 Int Rot Swimmers
:45 Extension Stretch
10x :05 Extension Plank
2x5/side Y-Rotations

Metcon
Alternating E1.5MoM-21 (7 Rounds):
i. Max Reps Bench Press @ Body Weight
ii. Max Reps Strict [C2B] Pull-Ups

variations:
push-ups
75% 1RM BP if able to do 15+ unbroken push-ups

Rx+= C2B;
strict variations as required ...

Warm-Down
Hips:
3 Rounds:
14 Hip Flexor Pulls
10/side Kossack Squats
8/side Bulgarian Split Squats (heavy)
8/side Single-Leg Good-Mornings (bar)

4 September 2019

Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility
T-Spine Smash (roller / balls)
Lateral Quad Smash (roller / bar)
Frog Stretch
Hip 90-90s

Weightlifting
Snatch
1x3 @ 50%
1x2 @ 60%
1x2 @ 70%
1x1 @ 77%
1x1 @ 82%
1x1 @ 87%
1x1 @ 92%
1x1 @ 95%
1x1 @ 97%
1x1 @ 100%
1x1 @ 102%
1x1 @ 105%

3 September 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
Hips:
1:00/side:
TFL Smash (ball)
Glute Smash (ball)
Lateral Quad Smash (roller)
Adductor Smash (roller)
then
Sweeps
Straddle Side Reach

Metcon
A: E2.5MoM (3 Rounds)
5/side Alternating Overhead Lunge Steps
(increase weight each round, stay in control)
+ Max Distance Broad Jump

B:
1200m Run
21 Hang Squat Cleans (95/65#)
800m Run
15 Hang Squat Cleans (95/65#)
400m Run
9 Hang Squat Cleans (95/65#)
Time Cap: 24:00

Warm-Down
Shoulders:
3x3/side Turkish Get-Ups

2 September 2019

Happy Labour Day!

Warm-up
Shoulders:
i. 1:00/side Side Lying IR Smash (ball)
ii. 1:00 Posterior Delt Stretch
iii. :45/side Behind the Back Pulls Up/Down
iv. :45/side Chicken Wings
v. 2x10 Horizontal ER
vi. 2x10 Vertical ER

Hips:
10/side Hamstring Floss
1:00/side Side Lying Glute Stretch
10/side Adductor Hurdler Stretches
1:00/side Couch Stretch
10 Squat Developers

Weightlifting
warm-up snatch with empty bar:
3 High-Hang Muscle Snatch
3 Hang Power Snatch
3 Snatch
***
2 Rounds, 1 before / after pause work

Paused Hang Snatch Cycling
Snatch Work (empty bar / PVC)
- Positioning (Balance)
- Pausing (:02)
***
Dip - Extend with Shrug
Dip - Hang - Dip - Extend with Shrug
Dip - Hang - Hang (Squat) Snatch

1 High-Hang Muscle Snatch + 2 Overhead Squats (E2MoM-10, + 5/10/20# round ...)

Metcon
21-15-9
Deadlifts (1.5x Body Weight)
Strict Ring Dips
DL <75% 1RM
Dip variations as required ...

Warm-Down
easy run/bike/row
mobility as required:
- erector smash / stretch
- spinal twist
- forearms
- pec smash / stretch

1 September 2019

Warm-up
Shoulders:
3 Rounds:
5 Dracula Rows
10 Face Pulls
10 Ext Rot Band Pull-Aparts

Mobility
Shin / Calf S&F (roller / ball)
Quad Smash (roller / bar / ball)
Pec Smash (ball)
Psoas Smash (KB)

Metcon
A:
AMRAP-25
15 Strict [L] Pull-Ups
30 [Hand-Release] Push-Ups
45 [GHD] Sit-Ups
Rx+= L + HRPUs + GHD

B: Alternating E1.5MoM-15
i. 10-50 Double-Unders
ii. Handstand Work:
- 50' Handstand Walk
- 50 Shoulder Taps
- :30 Handstand Hold (Plank Hold)
~:30 Work / 1:00 REST ...
score to record variation notes ...

31 August 2019

Warm-up
Hips:
3 Rounds:
10 Barbell / DB Hip Thrusts (Heavy)
8 Stiff Leg Deadlift @ 50% 1RM DL
8/side Single Leg Box Step Off (Pistol)
a set of squat therapy and mobility between rounds ...

Squat Therapy
Choose two:
10 Bottom-to-Bottom (med ball) - full depth
10 Overhead Squat (PVC at rack, arms at wall) - upright torso
10 Toes-to-Box - hip movement
10 Banded Knees - torque / knees "out"
10 Target Touch - hip extension
then combine two (or more) options:
eg. 10 B2B+OHS
or 10 T2B + Banded knees

Mobility
Quad Smash (roller / bar / ball)
Couch Stretch
Spinal Twist
Banded Ankle Distraction

Weightlifting
Back Squat (E3MoM-30)
5-5-3-3-3-2-2-2-2-1
increase as able, maximize total weight lifted ...
[target 90% of rep maxes ...]

Warm-Down
easy run/bike/row
mobility as required:
- hips
- quads
- hamstrings
...

30 August 2019

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
mobility between rounds ...

Mobility
up to 1:00/side:
Lateral Quad Smash (roller / bar)
Sub-scap/Lat Smash (roller / ball)
Pigeon Stretch
Biceps + Forearm Smash (bar)

Weightlifting
Clean & Jerk [E2-3MoM]
1x2 @ 50%
1x2 @ 60%
1x2 @ 70%
1x2 @ 75%
1x1 @ 80%
1x1 @ 85%
1x1 @ 90%
1x1 @ 95%

Metcon
30 DB Snatch - Left (35/20#)
30 DB Snatch - Right
5 Rope Climbs
***
20 DB Snatch - Left
20 DB Snatch - Right
5 Rope Climbs
***
10 DB Snatch - Left
10 DB Snatch - Right
5 Rope ClimbsRx= solo
Rx+= All L then all R (no alternating)
Time Cap: 18:00
Partner if desired / required,
and switch as needed ...

29 August 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

Mobility
Straddle Side Reach
Spinal Twist

Metcon
400m Run
30 [GHD] Sit-Ups
30 [GHD Back Extensions] Good-Mornings (Green/Purple)
***
400m Run
25 [GHD] Sit-Ups
25 [GHD Back Extensions] Good-Mornings
***
400m Run
20 [GHD] Sit-Ups
20 [GHD Back Extensions] Good-Mornings
Time Cap: 24:00
Rx+= GHD

Gymnastics
Handstand Basics (4-2-Position)
Warm-up:
5/side Single-Arm Circles - Forward
5/side Single-Arm Circles - Backward
10 Arm Circles - Forward (both)
10 Arm Circles - Backward (both)
10/side Wrist Rolls - Flexion to Fist (knees)
10 (both together) Wrist Rolls - Flexion to Fist (knees)
10 Wrist Presses - back of hand, chest to hands, press to fists
:20 Shoulder Extension Stretch
2x7 Arch to Wall - increase distance from wall ...
***
6x :10 On / :10 Off Body Tighteners - Hands on Wall
(prone Handstand position, contract everywhere, feet together, armpits to floor ...)
***
2x 5 Handstand Hip Tilts with :02 Hold
(Chest to wall Handstand, forward-back / hollow-arch)
REST :30 between rounds
***
5x :10 Angled Wall Holds
+ :10 "7" position Holds
+ :05/side 1-Leg Up Holds
(@45 on wall, box - hollow body, feet together, knees bent/straight)
REST ~:45-1:00 between Holds
***
Core:
5x :20 On / :20 Off Arch Hold / Rock

28 August 2019

Warm-up
25:00 for Hip Mobiliity and Front Squat;
Mob first or work through between sets ...

Hips:
1:00/side:
Banded Hamstring Floss
Banded Hip Flexor Stretch
Banded Glute Stretch
Wall Squat Internal Rotation
(Banded) Wall Squat Stretch

Weightlifting
Front Squat (5-5-5-5-5)
Establish 5RM

Metcon
2k Row
50 Wall Balls (20/14#)
1k Row
35 Wall Balls (20/14#)
500m Row
20 Wall Balls (20/14#)Time Cap: 28:00

27 August 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Mobility
Shoulders:
i. :45/side 90 Pec Stretch
ii. :45/side Pec Fly ("Y") Stretch
iii. :45/side Lat Stretch (Post)
iv. :45 Alt Split Lat Stretch - :05 Hold
v. 2x12 Banded Reverse Flys

Weightlifting
Find max for most challenging, but doable pull-up variation

A: Weighted Pull-ups (1-1-1-1-1)
B: Weighted Chest-to-Bar Pull-Ups (1-1-1-1-1)

ref: Strict Pull-Ups (reference ...)
ref: Strict Chest-to-Bar Pull-Ups (reference ...)
ref: Pull-Up Variations (reference ...)

Metcon
21-15-9
Strict [C2B] Pull-Ups
Bench Presses (185/125#)[225/155#]
Time Cap: 20:00
Rx+= C2B + 225/155#
Push-Ups if BP wt > 10RM

Warm-Down
Mobility as required:
- Pec & Shoulder
- Lat Distraction ...

*** Bonus ***
Yoke / Sled time ...