SATURDAY 10.19.2019

SATURDAY 10.19.2019

Warm-up

Ring around the PVC

STRENGTH

Partnered Glute Ham Raises

STRENGTH

Partner Deadlift

With a partner.

Both of you on the bar.

Build to a max deadlift.

METCON-BURN

"Toon Squad"

Teams of 3

3 Rounds:

4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees
1 Minute Power Cleans 135/95

FRIDAY 10.18.2019

FRIDAY 10.18.2019

STRONG

MOBILITY

External rotation at shoulder with PVC

Hold each are for 0:45-0:60

Barbell Ankle Stretch

Hold for 0:60

Front Rack Tricep rolling

STRENGTH

Front Squat

8 Sets of 2 reps @ 50%

Weightlifting

Power Clean + Mid Thigh Clean

Warm up and build to 60% Clean

Then-
EMOM for 6 rounds 1 Power Clean + 2 Cleans from Mid Thigh

60% x 1+2
65% x 1+2
70% x 1+2
60% x 1+2
65% x 1+2
70% x 1+2

METCON-BURN

"Goat Day"

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2



"Goat" is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived "weaknesses" into "strengths." No better way to do that than today.

"Goat Days" give you an opportunity to refine skills or work on your weaknesses. Today is geared towards "practice," dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.


THURSDAY 10.17.2019

THURSDAY 10.17.2019

STRONG

MOBILITY

Inch Worm

8-10

Leg Swings

8-10

Warm-up

Upright Row

20 upright rows empty bar only

Weightlifting

Halting Clean Pull + Above Knee Clean High-Pull

Warm Up and build to 75% Clean and Jerk

Then EMOM for 4 rounds:

75% x 3 Clean Pulls to Mid Thigh + 1 High Pull from above the knee

Weightlifting

Mid Thigh Hang Power Clean + Push Jerk

Warm Up and build to 60% of clean and jerk

THEN- 2 Mid thigh Power Cleans + 2 Push Jerks

EMOM for 6 rounds

60% x 2+2
65% x 2+2
70% x 2+2
60% x 2+2
65% x 2+2
70% x 2+2

METCON-BURN

Gut Punch

1000 Meter Row

21-15-9
Wall Balls 20/14
TTB

2000 Meter Row

12-9-6:
HSPU
C2B Pull Up

1000 Meter Row

WEDNESDAY 10.16.2019

WEDNESDAY 10.16.2019

STRONG

Deadlift

5 x 40%

5 x 50%

4 SETS OF 5 x 60%

Shoulder Press

5 x 40%

5 x 50%

4 SETS OF 5 x 60%

METCON-BURN

"Blockbuster"

AMRAP 5:
50/35 Calorie Bike
Remaining time:
Max Rounds of "The Chief" 135/95

Rest 5 Minutes

AMRAP 5:
35/25 Calorie Bike
Remaining time:
Max Rounds of "The Chief" 155/105

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Bike
Remaining time:
Max Rounds of "The Chief" 175/125

1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats


TUESDAY 10.15.2019

TUESDAY 10.15.2019

STRONG

MOBILITY

Sotts Complex

Power Snatch
OHS down
Sotts Press on Bottom
OHS up3-5 times through

Empty bar only

Warm-up

Hit + High Pull + Hit and Recieve

From High Hang Over perform the following complex:

1 Hit
2 Hit and High Pull
3 Hit and Recieve

Empty bar

On cadence

Weightlifting

Halting Snatch Pull + Above Knee Snatch High-Pull

Halting snatch pull finishes and pauses mid thigh
Snatch High Pull comes from above knee

Warm up and build to 75% of Snatch

EMOM for 4 rounds

3 Halting Snatch Pulls + 1 Above Knee Snatch High Pull

Weightlifting

Power Snatch + Mid Thigh Snatch

EMOM for 6 rounds
1 Power Snatch + 2 Mid Thigh Snatch

60% x 1+2
65% x 1+2
70% x 1+2
65% x 1+2
65% x 1+2
70% x 1+2

METCON-BURN

CONNECTIVITY

KB Overhead Hold

2 Rounds of 0:60 each hand

CONNECTIVITY

Stiff Leg Windmill

Use a KB or Dumbell

8-10 reps each side

Metcon

"Cool Whip"

3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds:
12 Power Snatch 75/55
12 Lateral Over The Bar Burpees

MONDAY 10.14.2019

MONDAY 10.14.2019

STRONG

Back Squat

5 x 40%

5 x 50%

4 SETS OF 5 x 60%

Bench Press

5 x 40%

5 x 50%

4 SETS OF 5 x 60%

METCON-BURN

CONNECTIVITY

Hollow Body Holds

4 rounds of 0:30/0:20

Nose and Toes

Wall walk up, then, with only your nose and your toes on the wall. Hold the handstand position.4 rounds of 0:30/0:20

Metcon

"Beef Jerky"

AMRAP 15:
15 Single Hand Kettlebell Swings (15R+15L)
10 Kettlebell Reverse Lunges (10R + 10L)
5 Kettlebell Push Jerks (5R+5L)

32/24 for all movements

SUNDAY 10.13.2019

CONNECTIVITY

Hollow/arch/plank

3 rounds of:
0:20 Hollow
0:20 Arch
0:20 Plank
0:20 Rest

METCON-BURN

Around the World

5 Rounds of:

2:00 Cal Bike
1:00 Rest
2:00 Cal Ski Erg
1:00 Rest
2:00 Cal Row
1:00 Rest

SATURDAY 10.12.2019

SATURDAY 10.12.2019

Warm-up

SALLY- Pull Up Version

STRENGTH

Partner Javelin Press

Up and over.

Alternating arms.Build to HEAVY 3

Metcon

"WeWork"

Teams of 3

60-50-40-30:
Calories Bike
Deadlifts
Front Squats
Jerks

Barbell Weights increase each round

115/85
135/95
155/105
175/11540 Minute Time

FRIDAY 10.11.2019

FRIDAY 10.11.2019

STRONG

Shoulder Press

40% X 5

50% X 5

60% X 5

75% X 5

85% X 3

95% X 1+ (max rep set)

Weightlifting

Power Clean + 1 Front Squat + 1 Split Jerk

EMOM for 5 rounds

Start with weight you finished shoulder press with.

Increase weight over 5 rounds.

METCON-BURN

CONNECTIVITY

Front Lever Drawbridge

Banded Lying Straight-Arm Pulldown

Metcon

"Mass Destruction"

AMRAP 15:
4 Strict Pull-ups
8 KB Strict Presses
12 Squat Jumps 45/35