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Thursday 170727

I. General Warm-Up 400m Jog 3 Rounds 10 PVC Dislocates 5 Jefferson Curls :30 Pike Stretch   II. Workout Of The Day For time: 1 Mile Odd Object Carry   III. Accessory/Recovery Bicep/Forearm mash on barbell, KB, or foam roller  

Wednesday 170726

I. General Warm-Up 3 RNFT 3 Inchworms 4 Alternating See Saw Walks 5 Pull-ups/Ring Rows   II. Workout Of The Day Rx: 2 Rounds 22 Thrusters (95/65) 22 Pull Ups Rest 5:00 2 Rounds 22 Deadlifts (225/155) 22 HSPU   Scale 1: 2 Rounds 22 Thrusters (75/55) 22 Pull Ups Rest 5:00 2 Rounds 22 Deadlifts (185/135) 22 HSPU/Box Pike HSPU   Scale 2: 2 Rounds 22 Thrusters (45/35)

Tuesday 170725

I. General Warm-Up 2 RNFT 10 Knees to elbows 10 Empty Bar Clusters 10 Scap Depressions 10 Push-up II. Workout Of The Day Open 14.4 AMRAP 14 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 Muscle-ups Rx: 20/14; 135/95 Scale 1: Straight Legs above 90; 20/14; 115/75; C2B Pull-ups Scale 2: 45 Cal Row; Knee-AHAP, 16/12; 95/65; Pull-ups III. Accessory/Recovery Banded hip flexor 2:00 each leg

Monday 170724

I. General Warm-Up 3 Rounds NFT 3 Single Leg/Single Arm RDL each leg 6 No Push-up Burpee Tuck Jumps 1:00 row   II. Workout Of The Day Rx: 5 Rounds: 3 Deadlifts (315/225) 6 Box Jumps w/ Step Down (36/30) 12 Double Unders 200m Row @ Max Effort 24 Recovery Air Squats   Scale 1: 5 Rounds: 3 Deadlifts (225/185) 6 Box Jumps w/ Step Down (30/24) 12 Double Unders 200m Row @ Max Effort

Friday 170721

I. General Warm-Up 400m run then… 3 RNFT: 10 Jump Squats 5 Hands only inchworms with push-up   II. Workout Of The Day “Mis-Chief’s” With a Partner: 5 Rounds AMRAP3 Rest 1 Minute between rounds   Round 1 3 Cleans (135/95) (95/65) (75/55) 6 Push Ups 9 Air Squats   Round 2 6 Cleans (135/95) (95/65) (75/55) 9 Push Ups 12 Air Squats   Round 3 9 Cleans (

Thursday 170720

I. General Warm-Up 3 RNFT: 10 Lunging Thoracic Rotations/side 10 Quadruped Bird-Dogs 10 Scap Push-ups   II. Workout Of The Day 4 rounds for time: 20 TTB 25 Box Jump Over (24”/20”) 30 Steps Single-Arm OH KB Walking Lunge (1.5/1.0) Rx: 24/20; 1.5/1.0 Scale 1: TTB/Knee AHAP, 20/16; 1.0/.75 Scale 2: Hanging Knee AHAP/Toe-to-Rig/KB; 16/12; .75/.5   III. Accessory/Recovery Banded hip flexor

Wednesday 170719

I. General Warm-Up Tabata Single, Double, or Triple Unders (4:00)   II. Workout Of The Day 5 Rounds 1:00 Row 1:00 Plank 1:00 Assault Bike 1:00 OH SA DB Waiter Carry (:30R/:30L) [Light weight for perfect form] 1:00 Easy Jog 1:00 Dead hang   III. Accessory/Recovery 5:00 walk

Tuesday 170718

I. General Warm-Up 4 RNFT: 25’ bear crawl 25’ walking lunge 10 box deficit KB sumo squat+deadlifts 10 GHD Back Extensions or :45s Superman hold   II. Workout Of The Day 2009 Games Event 7 Rx: AMRAP8 4 Handstand Push-ups 8 Kettlebell Swings (2pd/1.5pd) 12 GHD Sit-ups   Scaled 1: AMRAP8 4 Handstand Push-ups/8 Box HSPU 8 Kettlebell Swings (1.5pd/1pd) 12 GHD Sit-ups/18 Ab Mat Sit

Monday 170717

I. General Warm-Up Spend 8 minutes moving: 5 False Grip Ring Rows :30-:60 Plank 10 Scap Push Ups   II. Workout Of The Day “Underground” AMRAP12 5 C2B Pull Ups 10 Ground to Overhead 15 Bar Facing Burpees Rx: 135/95 Scaled 1: 95/65; Chin-over-bar Scaled 2: 75/55; Band-Assisted C2B/Chin-over-bar   III. Accessory/Recovery Mash Quads with KB/Barbell Barbell mash biceps/anterior should

Friday 170714

I. General Warm-Up Row/Bike 5:00   II. Workout Of The Day With a Partner: 50 Double Unders Each (75 Single Unders) 150 Pull Ups (Scale: Banded/Box/Ring Rows) 40 Double Unders Each (60 Single-Unders) 150 Push Ups 30 Double Unders Each (45 Single-Unders) 150 Sit Ups 20 Double Unders Each (30 Single-Unders) 150 Air Squats 10 Double Unders Each (15 Single-Unders)   III. Accessory/Recovery Wall V-sit

Thursday 170713

I. General Warm-Up 3 RNFT: 2 See-Saw walks each side 25 ft. Broad Jump 5 Empty bar Power Cleans   II. Skill 12 minutes to build Power Clean to heavy single or 1RM. Coaches take this time to work with newer athletes on technique and consistency. If athletes are not proficient in movement have them stick with more manageable weights, rather than building to something heavy with poor form.   III. Workout Of The Day

Wednesday 170712

I. General Warm-Up 2 rounds 10 scap push ups 10 scap depressions Then, 30 PVC dislocates 10 Jefferson curls   II. Skill Work Handstand and Manna Progressions We’re going to spend 15:00 practicing handstand holds with all athletes. Manna progressions are great to superset with handstand work because you’re touching static pressing in opposite directions. Help athletes determine what level they should be worki

Tuesday 170711

I. General Warm-Up 2RNFT: 25ft banded side step (down and back) Superman complex with horizontal rotation (both sides) 25ft Walking lunge w/ SA overhead plate carry (switch sides in second round) :30s Hollow hold   II. Transition and Build Up Complete a few rounds of :15 of work to build SDHP/Push Press weight to working   III. Workout Of The Day “Bare-knuckled” 5 Rounds 1:00 SDHP (95/75) 1:

Monday 170710

I. General Warm-Up 2RNFT: Row 250m 10 Box Jumps 10 V Ups 25ft Bear Crawl (For quality)   II. Workout Of The Day AMRAP18 “Cosmo” 18 Calorie Row 15 Box Jump Overs 12 TTB 9 DB Front Squats or KB Goblet Squats Rx: 24/20; 55/35 Scale 1: 20/18; TTB or Knee AHAP; 45/30 Scale 2: 16/12/Step Overs; Knees AHAP; 35/25   III. Accessory/Recovery 3:00 Gut mash with dball or KB - 4s inhale, 4

Friday 170707

I. General Warm-Up 2 RNFT: 2 See-Saw Walks each 2 Hands-only Inchworms 2 Spiderman Complex + Horizontal Rotation each   II. Workout Of The Day With a Partner: 3 rounds of: 15 Front Squats (185/125) 15 Strict HSPU Rx: 185/125 Scale 1: 135/95; kipping HSPU Scale 2: 95/65; Push-ups Immediately followed by... 3 rounds of: 30 Wallball Shots 30 TTB Rx: 20/14 Scale 1: 16/10; TTB or Knee AHAP

Thursday 170706

I. General Warm-Up 2 rounds not for time: 10 Scapula Push-up 10 Scapula Depression (on pull-up bar) 40yd Single-arm OH KB Carry (half with one half, half with other)   II. Workout Of The Day GOAT Day EMOM20 Min 1: Weakness Min 2: Weakness   III. Accessory/Recovery 3x 5, 5, 5 YTW 5 minutes mobilizing problem areas after class

Wednesday 170405

I. General Warm-Up NFT: Row 250m 10 Quadruped Thoracic Rotations (each) 10 Quadruped Fire Hydrants (each) 10 Push-ups Row 250m   II. Transition and Build Up 3 rounds NFT: 5 S2OH 10 Deadlift (on bar, start empty and gradually build weight for each movement up to working) 5 Box Jump     III. Workout Of The Day Open Workout 13.2 10 Minute AMRAP 5 S2OH (115/75) 10 Deadlifts (115/

Tuesday 170704

HAPPY INDEPENDENCE DAY!!! *classes are at 7, 8, and 9 today. The gym will be closed the rest of the day until Wednesday. Workout Of The Day “Whitten” 5 RFT: 22 KBS 22 Box Jump 400m Run 22 Burpees 22 Wallball Shots *Complete w/ partner or solo. Partners partition reps as needed. Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Te

Monday 170703

I. General Warm-Up 3 rounds NFT: 150m Row (1 arm only) 10 single-arm Burpees   II. Workout Of The Day 15 Minute AMRAP w/ a partner: 12 SA Dumbbell Deadlifts 9 SA Dumbbell Power Cleans 6 SA Dumbbell Push Jerks *alternate full rounds w/ a partner *complete full round on same arm, switch arms each round *only 1 head of the DB needs to touch ground on Deadlifts and Power Cleans   III. Accessory/Reco

Friday 170630

I. General Warm-Up 3 RNFT: 10 PVC OHS (slow and controlled) 10 Sit-ups :30s Row (moderate pace, build intensity with each round)   II. Workout Of The Day With a Partner: Rx: For Time: 50-40-30-20-10 Cal Row Thruster (95/65) TTB *partition reps as desired   Scale 1: For Time: 50-40-30-20-10 Cal Row Thruster (75/55) Knee AHAP *partition reps as desired   Scale 2: For Time: 40-30-20-10 Cal Row Thruster (45/35) Knee AH

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