20 August 2019

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

Mobility
3-way Hip / Hamstring Distraction
Cat Stretch
+ Triceps/Lat Stretch each side

Weightlifting
E3MoM-30 ...
C&J
1x1 @ 50%
1x2 @ 60%
1x2 @ 70%
1x2 @ 77%
1x2 @ 82%
1x2 @ 87%
1x2 @ 90%
1x1 @ 92%
1x1 @ 95%

Metcon
3RFT:
400m Run
21 DB Thrusters (35/20#)
Time Cap: 15:00
[<5:00/rd]
adjust as required:
run distance;
weight / reps ...

19 August 2019

Warm-up
Hips:
6/side 90-90 Stretches
- alternate leaning forward then back
1:00/side:
Adductor Side Split
(Elevated) Pigeon Pose
Couch Stretch
10/side Kossack Squats

Shoulders:
i. 1:00/side Pec Smash (ball)
ii. 1:00 Snow Angels (roller / block)
iii. :45/side Pec Minor Stretch (roller / block)
iv. 1:00 Shoulder Extension Stretch
v. 2x :15 Shoulder Extension Plank
vi. 2x 5/side Y-Rotations
then
1:00/side Banded Chicken Wings

Metcon
5RFT:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
"Barbara" without the REST ...

18 August 2019

Warm-up
Hips:
3 Rounds:
20/side Banded KB RDL (Heavy)
10/side Banded Side Plank Clam Shell
15/side Side Box Step-Offs - :02 Decent
10/side Single Leg Deadlifts (~40/25# DB)

Mobility
Gut Smash (slam ball)
Mid-Back Smash (roller / ball)
cobra / upward dog / bridge
Spinal Twist

Metcon
50-40-30-20-10
[GHD] Sit-Ups
[GHD] Back Extensions***
NOT for time; just in <30:00
***
variations:
plow touches / good-mornings

Bonus:
Sweeps
High-Kicks
Couch Stretch
Straddle Side Reach
***
50m Sprints
- 2x 50%
- 2x 75%
- 2x 100%

17 August 2019

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

Mobility
3x3/side "TGU" Glute Bridge-to-Kneeling

Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest remainder of interval
*** E4MoM ***

Gymnastics
Handstand Basics (3-2-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 Hip Tilts with :02 Hold
(palms to ceiling, forward-back / hollow-arch)
REST :30 between rounds
***
5x :15 Angled Wall Holds + :15 "7" position Holds
(@45 on wall, box - hollow body, feet together, knees bent/straight)
REST ~:45 between Holds
***
Core:
5x :20 On / :20 Off Arch Hold / Rock

16 August 2019

Warm-up
Snatch Hip Movement
3-5 Rounds (45/35#):
high-hang snatch
hang snatch
snatch
*** work on fully extending hips and receive bar in full depth squat, relax pull as required ***
3 reps each,
mobility, then
3 reps each

Mobility
Shoulders:
i. 1:00/side Sub-Scap Smash (roller / ball)
ii. 1:00/side 1st Rib (trap) Smash (ball)
iii. :45 Child's Pose on Box/Bench
iv. 2x10 Wall Slides (PVC)
v. 3x7 "Yoga" Push-Ups

Weightlifting
Snatch [E3MoM-18]
1x3 @ 50%
1x3 @ 60%
1x2 @ 70%
1x2 @ 80%
1x2 @ 85%
1x2 @ 90%

Metcon
AMRAP-20
50 Box Jumps (24/20")
40 Squats
30 Sit-Ups
20 Push-Ups
10 Strict Pull-Ups
Rx= partner and split as desired ...
Rx+= solo

15 August 2019

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

Mobility
Calf S&F
Sweep
Straddle Side Reach

Metcon
A or B ...
C for those avoiding the run / row ...
D for those that can already run a sub 4hr marathon ...

A: 10k Run (Time)
B: 10k Row (Time)
C: 20k Bike (Time)
or
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 ....

14 August 2019

Warm-up
Shoulders:
2-3 Rounds:
5 "Dracula" (Hip Hinge) Ring Rows
- Pull Scap down + together
10 Face Pulls (light weight / band)
10 Reverse Flys (light weight / band)
+5-10 push-ups each round

Metcon
E3MoM-21
12 Bench Press (body weight)
Max reps [C2B] Pull-Ups
accumulate 12 BP/Push-Ups then a set of
max unbroken pull-ups within each 3:00 interval;
Rx= BP + Pull-Ups;
Rx+= BW BP + C2B;
if BP not >3/4 BW, Push-Ups

Gymnastics
Handstand Basics (3-1-Strength)
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 "Wrist-Ups" Finger Tip Extension (knees)
10 "Wrist-Ups" Plank (Shifting) Finger Tip Extension
:20 "Cat" Stretch (hips up, shoulders down)
:20/side "Cat" Stretch with bent elbow (reach OH, btwn shoulders)
:20 "Seal" Stretch (twist / shift to each side ...)
:20/side "Scorpion" Stretch
:20/side Lying Spinal Twist (shoulders flat, knees to chest and across)
5/side Shoulder External + Internal Rotations (90-90)
***
3 Rounds:
5x Plank Shift with Reach to Sky / each side - :05 Hold
REST :30 between rounds
***
5x 1:00 On / 1:00 Off Handstand Hold (Back to Wall, Pike, Box)
***
3x :30 Inchworm Holds
REST up to :30 between Holds
***
Core:
5x :20 On / :20 Off Hollow Hold / Rock

13 August 2019

Warm-up
Hips:
3 Rounds:
20/side Banded KB RDL (Heavy)
10/side Banded Side Plank Clam Shell
15/side Side Box Step-Offs - :02 Decent
10/side Single Leg Deadlifts (~40/25# DB)

Mobility
Lat Distraction
Glute Smash (ball)

Weightlifting
Deadlift (E3MoM-30)
3-3-2-2-2-1-1-1-1-1
increase as able, maximize total weight lifted ...

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

12 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
Shoulders:
i. 1:00/side Rear Delt Smash (ball)
ii. :45/side Side Lying Windmills with Rotation
- keep knee on block / roller
iii. :45 Alternating Reach Unders - :05 Hold
iv. :45/side Behind the Back Pulls - up/down
v. 2x10 Horizontal External Rotation (light)
vi. 2x10 External Rotation Reverse Flys (light)

Ankles:
1:00/side Calf Smash (KB / roller / bar)
1:00/side "Wall Push" Calf Stretch (heel down)
1:00/side Weighted Dorsiflexion
2x8/side Single Leg Ankle Drops (eccentric DF)
5/side Counter Balance Kossack Squat (5-10#)

Metcon
3RFT:
800m Run
50 Squats
40 [GHD] Sit-Ups
30 Push-Ups
20 [C2B] Pull-Ups
Time Cap: 35:00
Rx+= solo, GHD + C2B
Partner Option:
- run together or 2x400m relay;
- split reps as desired ...

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

11 August 2019

Warm-up
accumulate 1:00 Hang
- practice false grip ...
- bar / rings

Mobility
Banded Overhead Shoulder Flexion + Neck Stretch
Banded Shoulder Extension / Internal Rotation
(behind the back) + Neck Stretch
Lat Distraction
Wrist Stretches

Metcon
A or B ...
A: AMRAP-20
i. Strict Bar Muscle-Ups
ii. Strict Ring Muscle-Ups
iii. Kipping Bar Muscle-Ups
iv. Kipping Ring Muscle-Ups

B: AMRAP-20
7 Strict Pull-Ups
7 Strict Ring Dips
variations as required ...
(Not Kipping)

Gymnastics
Handstand Basics (2-3-Stability)
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 Shifting Plank Finger Tip Extension (on knees)
- Wrist Stretches, :10/position (palm out/in each side)
10 Shifting Plank Finger Tip Extension
5/direction Forearm Circles
2x5 Partial Kick-Ups - just "a few inches"
2x5 Partial Kick-Ups - get feet together, not vertical ...
***
3 Rounds:
3x Shoulder Shifts / side - :03 pause
(Handstand-back to wall, box, plank)
REST :30 between rounds
***
4x 3 Handstand Rocks with :05 Hold
- Shoulders forward past hands then chest to wall for hold
(Facing Wall, Box, Downward Dog)
REST :30 between holds
***
5x :30 Floaters
(both legs, one leg ...)
REST :30 between rounds
***
Core:
3x 10/side Side Bends
(hands OH, on Head, on Hips ...)
REST :20 between rounds

10 August 2019

Warm-up
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

Mobility
Hips:
1:00/side (Banded) Couch Stretch
1:00/side (Banded) Hamstring Flossing
1:00 Deep Wall Squat Stretch
1:00/side Wall Internal Rotation
1:00/side Wall External Rotation

Shoulders:
1:00/side Mid-Back Smash (ball / roller)
:45/side Pec Minor Stretch
:45 Snow Angels
:45 Shoulder Extension Stretch
4x :15 Shoulder Extension Planks
2x5/side Y-Rotations

Metcon
5RFT:
15 Hang Squat Clean & Push Jerk (95/65#)
400m Run
Time Cap: 30:00
[<6:00/rd ...]
With a Partner if required / desired ...
- switch as needed, runs together or 200m /each ...
Rx= solo ...

9 August 2019

Warm-up
Double Under Practice
100 or 2 min practice

Mobility
1:00/side Plantar (foot) Smash
1:00/side Banded Ankle Distraction (upright)

Metcon
Alternating EMoM-10:
i. 10-50 Double-Unders
ii. 2-10 Alternating Pistol Squats
~:30 On / :30 Off ...
variations as required;
- DU attempts / practice ...
- single leg squat variations ...

Additional Mobility - Shoulders:
1:00/side Trap Smash (ball)
:45 Child's Pose w/ Walking Hands
:45 Wall Slides
2x8 of Staggered Y-Turn Outs
2x8 of Banded OHS

Metcon
20 Strict [Deficit] Handstand Push-Ups
40 Strict [C2B] Pull-Ups
10 Strict [Deficit] HSPUs
20 Strict [C2B] Pull-Ups
5 Strict [Deficit] HSPUs
10 Strict [C2B] Pull-UpsTime Cap: 25:00
Rx+= deficit + C2B

Warm-Down
Shoulder Warm-Up
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)

8 August 2019

Warm-up
500 m Row

Hips:
3 Rounds [15-20:00]:
10/side Banded Side Plank Clam Shells
10/side Flexor Pulls
8/side Bulgarian Split Squats (Heavy)
10/side Adductor Slides - Toe Up (or Kossack Squats)

Mobility
Pigeon Stretch
Couch Stretch
then

Shoulders:
1:00/side Banded Reach Unders

Metcon
Max Effort 2k Row

Gymnastics
PM Handstand Basics (2-2-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
2x7 Arch to Wall - increase distance from wall ...
***
6x :10 On / :10 Off Body Tighteners
(prone Handstand position, contract everywhere, feet together, armpits to floor ...)
***
2x 5 Hip Tilts with :02 Hold
(hands overhead, forward-back / hollow-arch)
REST :30 between rounds
***
5x :15 Angle Wall Holds + :15 Chest to Wall Holds
(@45 on wall, box - hollow body, feet together)
REST ~:45 between Holds
***
Core:
5x :20 On / :20 Off Arch Hold / Rock

7 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
Glute / Side-Hip S&F (ball)
Shoulder S&F (ball) - Int Rotation
3-way Hamstring / Hip Stretch
4-way Shoulder Distraction
Lat Distraction

Weightlifting
C&J [E3MoM-27]
1x2 @ 50%
1x2 @ 60%
1x2 @ 70%
1x1 @ 80%
1x1 @ 90%

Metcon
15 Rounds:
:20 On / :10 Off
Thrusters (65/45#)
Rx= 15 rounds complete, REST up to two Rounds ...
Rx+= Front Rack for Rest, No Dropping OR ...
15 Consecutive Rounds ...
Score Lowest Round

6 August 2019

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

Mobility
Shoulders:
i. 1:00 T-Spine Smash / Extension (balls / roller)
ii. 3x:10 Bridge / Wheel (elevate feet)
iii. :45/side Chicken Wings
iv. :45/side Sprinklers
v. 2x7 Jefferson Curls (Abmat + light weight)

Gymnastics
A, B or C ...
Time Cap: 15:00;
Choose method:
- chip away for time
- EMoM ...
***
then
Handstand Progression Work ...

A: 30 Strict (Ring) Muscle-Ups (Time)
B: 30 Muscle-Ups (Time)

C:
120 [C2B] Pull-Ups
120 [Ring] Dips
Switch between Pull-Ups and Dips as
required / desired ...
Most challenging but doable variations;
(need 8 + 8 each minute to complete in 15:00 ...)

PM Handstand Basics (2-1-Strength)
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 "Wrist-Ups" Finger Tip Extension (knees)
10 "Wrist-Ups" Plank (Shifting) Finger Tip Extension
:20 "Cat" Stretch (hips up, shoulders down)
:20/side "Cat" Stretch with bent elbow (reach OH, btwn shoulders)
:20 "Seal" Stretch (twist / shift to each side ...)
:20/side "Scorpion" Stretch
:20/side Lying Spinal Twist (shoulders flat, knees to chest and across)
5/side Shoulder External + Internal Rotations (90-90)
***
3 Rounds:
3x Plank Shift with Reach to Sky / each side - :05 Hold
REST :30 between rounds
***
5x :45 On / 1:00 Off Handstand Hold (Back to Wall, Pike, Box)
***
5x :15 Inchworm Holds
REST up to :30 between Holds
***
Core:
5x :20 On / :20 Off Hollow Hold / Rock

5 August 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
Shoulder S&F (ball) - Int Rotation
3-way Hamstring / Hip Stretch
4-way Shoulder Distraction

Weightlifting
Snatch
E3MoM-15
1x3 @ 50% 1RM
1x3 @ 60%
1x2 @ 70%
1x2 @ 80%
1x1 @ 90%

Metcon
AMRAP-20
15 Push Jerks (95/65#)
30 Squats

4 August 2019

Warm-up
[30:00 for Warm-Up + Mobility ...]

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
work through mobility between sets ...

Mobility
Hips:
1:00/side:
Lateral Quad Smash (roller)
Quad Smash (roller)
Adductor Smash (roller)
QL Smash (ball)

Ankles:
1:00/side Calf Smash (KB / roller / bar)
1:00/side "Wall Push" Calf Stretch (heel down)
1:00/side Weighted Dorsiflexion
2x8/side Single Leg Ankle Drops (eccentric DF)
5/side Counter Balance Kossack Squat (5-10#)

Weightlifting
Back Squat
5-3-3-2-2-2-1-1-1-1
maximize total weight lifted ...
(target ~90% of 5/3/2/1RM ...)
E3MoM-30
***
A: 1 Round for weight
Back Squat
1x5
***
B: 2 Rounds for weight
Back Squat
3-3
***
C: 3 Rounds for weight
Back Squat
2-2-2
***
D: 4 Rounds for weight
Back Squat
1-1-1-1

3 August 2019

Warm-up
Run around Bldg
then
3x5/side TGU Glute Bridges

Mobility
Hips:
1:00/side Hip Flexor Stretch (PVC)
1:00/side Modified Pretzel
- Twisting Quad Stretch
1:00/side 1/2 Split Adductor Stretch
6/side 90-90 Stretch
- alternating forward and backward
3x3 pulses/side IT Track Stretch

Metcon
Tabata Push-Ups
800m Run
Tabata Sit-Ups
800m Run
Tabata Jumping Pull-Ups
800m Run
***
(5:00 / rd)
REST 1:00 after each Tabata;
5:00 to complete Run + REST;
if longer than 5:00 to complete run, join Tabata at next interval ...

Rx= Bar at Wrist;
adjust height as needed to get chin over bar ...

2 August 2019

Warm-up
Handstand Basics (1-3 Stability):
5/side Single-Arm Circles - Forward
5/side Single-Arm Circles - Backward
10 Arm Circles - Forward (both)
10 Arm Circles - Backward (both)
10 Shifting Plank Finger Tip Extension (on knees)
- Wrist Stretches, :10/position (palm out/in each side)
10 Shifting Plank Finger Tip Extension
- Wrist Stretches, :10/position (palm out/in each side)
5/direction Forearm Circles
2x5 Partial Kick-Ups - just "a few inches"
2x5 Partial Kick-Ups - get feet together, not vertical ...
***
3 Rounds:
3x Shoulder Shifts / side - :03 pause
(Handstand-back to wall, box, plank)
REST :30 between rounds
***
3x 3 Handstand Rocks with :05 Hold
- Shoulders forward past hands then chest to wall for hold
(Facing Wall, Box, Downward Dog)
REST :30-1:00 between holds
***
5x :20 Floaters
(both legs, one leg ...)
REST :30-1:00 between Rounds
***
Core:
3x 10/side Side Bends
(hands OH, on Head, on Hips ...)

Metcon
7RFT:
10 Deadlift (185/125#)
25 Double-Unders
Time Cap: 14:00
DU: up to 1:00 of attempts each round

1 August 2019

Warm-up
Hips:
2-3 Rounds:
25 (Heavy) Dumbbell Banded Hip Thrusts
15/side "Box" Step-Offs
10/side Banded Side-Steps
10 Hamstring / Wall Squat Sliders

Mobility
Shin/Tibia Smash (ball / roller)
Shoulder Smash (ball)
Shoulder Flexion (Overhead) Stretch
Wrist Stretches

Metcon
21-18-15-12-9-6-3
Hang Squat Clean (95/65#)
Handstand Push-Up
Time Cap: 28:00

Personal Goal Work

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