Friday 28, September 2018

Warm up
Coach led

 Ready
50 heavy swings
50 banded hip
50 DB KB deadlifts heavy

Strength
Back Squat
5x5 @ 75%

Metcon
15 min EMOM
8 KB hang squat snatch 24/16kg
(4 each side)
7 burpees
You need to move!!!!
Modification no squat reps are 10
1 point for each completed round

Extra credit
100 push ups

Thursday 27, September 2018

Warm up
Coach led

Ready
2000m row AFAP

Strength
Clean
5x5 @ 75%
Catch in the hole

Metcon
30-20-10
Front rack lunge 50/30kg
Hand release push ups
Hang cleans 50/30kg

 Extra credit
100 ab mat sit-ups

Wednesday 26, September 2018

Warm up
Coach led

Ready
7 min
Down and back
High knees
Frog jumps
Bounding
Karaoke

Strength
Deadlift
5x5 @ 75%
Double over hand
Hook grip

Metcon
12 Min EMOM
Odd rounds 10 goblet squats
100m sprint
Even rounds 10 OHS squats with plate
100m sprint

Extra Credit
100 evil wheels

Tuesday 25, September 2018

Warm up
Coach led

Ready
3x
10 RDL
10 bent over rows - palms forward
10 evil wheels
60/40kg

Strength
Bench Press
5x5 @ 75%

Metcon
7x
2 min EMOM
Row 20/15 calories
15 deadlifts 50/30kg
15 push press 50/30kg
Each complete round = 1 point

Extra credit
250 double unders

Monday 24, September 2018

Warm up
Coach led

Ready
5 min AMRAP
10 hollow/Superman’s on pull-up bar
10 jump squats

Strength
Deload week
Strict press or Jerk
5x5 @ 75%

Metcon
4x
12 toes 2 bar
12 thrusters 55/35kg
12 chest 2 bar pull-ups
12 box jumps 30/24in

Extra credit
2000m row - FAST

HIKE Mount Rose Sunday 9-23-18

Don't forget we are hiking Mount Rose this Sunday - be there at 9am with your back pack, lunch, water and whatever else you need.

See you guys on the MOUNTAIN!

Friday 21, September 2018

Warm up
Coach led

Ready
50 banded knee hip thrust
50 banded side steps - 25 each side
50 banded knee squats

Strength
Clean
5-3-3-1-1-1 @ 85/87.5/90/92.5/92.5/92.5%
IN THE HOLE

Metcon
21-15-9-9-15-21
Deadlifts 102.5/80kg
Box jump overs 24/20in

Extra Credit
6x
20 supermans
20 hollow rocks

Thursday 20, September 2018

Warm up
Coach led

Ready
6 min AMRAP
3 muscle ups
6 HSPU
9 wall balls

Strength
Deadlift
5-3-3-3-3 @ 85/87.5/87.5/90/90/90%
Double over hand
Hook grip

Metcon
10 min AMRAP
5 OHS
10 Toes 2 bar
RX 80/60
Inter 60/42.5
Beg 42.5/20

Extra Credit
50 banded evil wheels

Wednesday 19, September 2018

Warm up
Coach led - Bergner Oly warm up

Ready
6 minute plank

Strength
Snatch
5-3-3-1-1-1 @ 85/87.5/87.5/92.5/92.5/92.5

Metcon
EMOM
10 calories bike or row
Remainder of minute burpees
Continue till you reach 100 burpees

Extra credit
4x
10 OHS 40/20kg
10 banded bicep curls
10 good mornings 40/20kg

Tuesday 18, September 2018

Warm up
Coach led

Ready
50 banded evil wheels

Strength
Strict press
5-3-3-3-3 @ 85/87.5/90/90/90%
Or
Jerk
5-3-3-1-1-1 85/87.5/87.5/92.5/92.5/92.5%

"The Chief"
Metcon
“The Chief”
Max rounds in 3 minutes of:
3 reps Power cleans 60/40kg
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Extra credit
3x
15 seated barbell press AHAP for all 3
15 front plate raise
15 dumbbell pull overs

Monday 17, September 2018

Warm up
Coach led

Ready
50 heavy swings
50 banded pull throughs
50 Superman’s

Strength
Back squat
5-3-3-3-3
85/87.5/90/90/90%

Metcon
KB Grace
30 double KB squat clean and jerks
24/16kg ******coach also has discretion that you go heavier - You know who you are
*KB touch the ground each rep (no hang cleans)

 Extra credit
15 front rack lunge use your KBs
15 Jump squats
15 GHR glute ham raises

Friday 14, September 2018

Warm up
Coach lead

Ready
50 GHD sit ups

Strength
Deadlift
7-5-3-3-3 at 80/85/87.5kg
*double overhand grip

Metcon
5x
2 minutes
10 reps
200m row
Remainder of time max reps
90 second rest between rounds

Round 1 - Back squats 100/80kg
Round 2 - Deadlifts 100/80kg
Round 3 - Hang clean 60/40kg
Round 4 - Hang snatch 60/40kg
Round 5 - Floor Press 60/40kg

Score = max reps for all 5 rounds

Extra Credit
2000m row

Thursday 13, September 2018

Warm up
Coach lead

Ready
50 double KB sit ups

Strength
Bench Press
7-5-3-3-3 at 80/85/87.5%

Metcon
4x
400m run
10 ground 2 overhead 60/42.5kg

Extra Credit
5-10-15-20-15-10-5
Triangle push ups
Floor press - AHAP
Face pulls

Wednesday 12, September 2018

Warm Up
Coach lead

Ready
100 plank jacks

Strict press
7-5-3-3-3 80/85/87.5%
or
Jerk
7-5-3-1-1-1 80/85/87.5/90%

Metcon
4x
400m run
400 single jumps
400m row

Extra Credit
3x
15 pendlay row
15 cuban press - if you can use a bar do it
15 kang squats

Tuesday 11, September 2018

Warm up
Coach lead

Ready
30 v- outs
30 star fish
30 hollow rocks

Strength
Back Squat
7-5-3-3-3 at 80/85/87.5%

Metcon
5x
5 Double KB Cleans
10 Double KB front squats
5 Double KB jerks
10 Double KB thrusters
24/16kg

Extra Credit
3x
15 calf raises
15 wall taps
15 lunges

Monday 10, September 2018

Warm up
Coach led

Ready
50 banded evil wheels

Strength
Clean
7-5-3-1-1-1 @80/85/87.5/90%

Metcon
20 min AMRAP
5 pull ups
10 HSPU
15 Wall balls 20/16lb

Extra Credit
3x
15 bicep curls
15 tricep ext
15 inch worms

Friday 7, September 2018

Warm up
Coach lead

Ready
Bergner

Strength
Snatch
7-5-3-1-1-1 @ 77.5/82.5/85/90/90/90%

Metcon
Irina B-day
9x
7 snatch grip deadlifts 90/70kg
28 burpees - rounds 1-3-5-7-9
28 box jumps - rounds 2-4-6-8

Thursday 6, September 2018

Warm up
Coach lead

Ready
50 heavy swings
50 heavy band pulls
D&B banded ankle walk

Strength
Strict Press 7-5-3-3-3 @ 77.5/82.5/85kg
or
Jerk 7-5-3-1-1-1 @ 77.5/82.5/85/90kg

Metcon
10x
10 Unilateral Double
KB thrusters (1 arm at a time)
10 ring push ups

Extra Credit
5x
20 GHD sit ups

Wednesday 5, September 2018

Warm up
Coach lead

Ready
Calf and leg mobility

Strength
Back Squat
7-5-3-3-3
77.5/82.5/85%

Metcon
12 min AMRAP
3 pull ups
6 front squats 70/50kg
9 push press 70/50kg

Ready
7x
30 second on 30 second off
Front rack hold at 100% of front squat max

Tuesday 4, August 2018

Warm up
Coach lead

Ready
N/A today

Strength
Clean
7-5-3-1-1-1
77.5/82.5/85/90%

Metcon
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10–5
UNBROKEN double unders
If you mess up start the number over - rest as needed between sets
25 min time cap

Extra Credit
2x
3 minute mountain climber
3 minute flutter kicks
3 minute hollow rock

Monday 3, September 2018

LABOR DAY

Get in here and get your shit done

Friday 31, August 2018

Warm up
Coach lead

Ready - 10 minutes
Mobility
Foam rolling

Strength
Strict press
7-5-3-3-3 at 75/80/85%
Jerk
7-5-3-1-1-1 at 75/80/85/90%

Metcon
Black Jack
Push ups
Sit ups
*1 sit up 20 push ups and all the way until you are at 20 sit ups and 1 push up
**always adds up to 21

Extra Credit
50 toes 2 bar
50 knees to elbows
50 straight leg raises
Can break up however you want

Thursday 30, August 2018

Warm up
Coach Lead

Ready
50 heavy swings
50 heavy banded pull throughs
D&B banded march

Strength
Back Squat
7-5-3-3-3 at 75/80/85%

Metcon
15 min AMRAP
20 goblet squats 24/16kg
30 double unders
40 swings 24/16kg

Extra Credit
100 wall balls
Love Derek