May 4, 2016

Every 2 Minutes for 20 min
5 Bar Facing Burpees
10 Wall Balls
20 Double Unders

May 3, 2016

Skill/Conditioning:

Tabata (20s Work/10s Rest; 8 rounds)
Handstand Hold
-Alternate direction which you face the wall each round

-Rest 3-4 min-

Tabata
Row for Calories


-Rest 3-4 Min

Tabata
Hollow-Rocks
Superman Holds
-Alternate Movements each round


MetCon
21 - 15 - 9
Handstand Push Ups
Box Jump Overs (24/20)

May 2, 2016

Back Squat
5 x 5
- All sets at 65-70%
- Complete 15 Push Ups between each set



4 Rounds
200m Run
15 Kettlebell Swings (55/35)
10 Pull Ups

April 29, 2016

Skill:
7 x 1 of the Complex:
1 Muscle Up + 3 strict Dips

Or

7 x 3 Chest to Bar Pull ups
7 x 3 strict dips
-Alternate Movements


 MetCon:
8 -7 - 6 - 5 - 4 - 3 - 2 - 1
Handstand Push Ups
Bar Facing Buprees*

*Use parallettes or KB to mimic height of barbell. 

Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

April 27, 2016

Strength:
Deadlift
6 x 3
-Start around 55%
-Add Weight Each set


15 - 20 - 10 - 5
Wall Ball
Toes to Bar

April 26, 2016

21 Min AMRAP
100 Double Unders 
800m Row
400m Run

April 25, 2016

Strength/Skill:
10 x 1 of the Complex
1 Snatch + 2 Overhead Squats
- 60 - 65% of 1rm Snatch

MetCon:
3 Rounds
5 Strict Pull Ups
10 GHD Sit ups
15 Kettlebell Goblet Squats (70/15)

April 22, 2016

Skill/Conditioning
5 Rounds, Not for Time:

7 Toes to Bar
7 GHD Sit Ups
7 GHD Hip Extensions


METCON:

AMRAP 18 Min
30 Cal Row
5 Muscle Ups or 2 Rope Climbs

Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

April 20, 2016

 Strength/Skill:
10 x 1 of the Complex:
1 Clean + Jerk + 2 Thrusters (115/75)


MetCon:
4 Rounds
5 Burpee Box Jumps (30/24)
6 Chest to Bar Pull ups
7 Handstand Push Ups
200m Run





April 19, 2016

Strength:
Back Squat
6 x 3
-All Sets above 70-75%


MetCon:

"Annie"
50-40-30-20-10
Double Unders
Sit Ups

April 18, 2016

Conditioning
4 Rounds
200m Jog/Light Run (50-55%)
200m Sprint


MetCon
4 Rounds
20 Wall Ball (20/14)
20 Kettlebell Swings (55/35)

April 15, 2016

Strength:
Bench Press
5 x 5
-All sets at 60-65%


WOD:
For Time: 
21 Toes to Bar
21 Box Jumps
15 Chest to Bar Pull Ups
15 Box Jumps
9 Muscle Ups/Burpee + Jumping Pull Up
9 Box Jumps

Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

April 13, 2016

Skill/Conditioning:
1 min AMRAP: Row for Calories
-Rest 1 Min-
1 min AMRAP: Double Unders
-Rest 1 Min-
400m Sprint


WOD:
"Karen"
 150 Wall Balls (20/14) 

April 12, 2016

MetCon:
Every 2 Minutes for 10 Minutes
2 Muscle Ups or Chest to Bar Pull Ups
4 Handstand Push Ups
8 Kettle Bell Swings (70/55)

Strength:
5 x 5 Back Squats
-All sets at 75-80%

April 11, 2016

6 x 3
Clean and Jerk
-Touch and Go
-65-70%


5 Rounnds
200m Run
10 GHD Sit Ups
10 Dual Kettle Bell Deadlift (70/55)

March 8, 2016

Strength/Skill:
8 x 3 Power Snatch
-All sets at 50 - 60%


MetCon:
6 Rounds
10 Pull Ups
10 Burpees  
10 Overhead Plate Lunges each Leg (45/25)

Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

April 6, 2016

Strength/Skill
5 x 5 Dual Kettlebell Push Press
-At heaviest pair of KB, unbroken

MetCon

AMRAP 10
5 KB Snatch Right (55/35)
20 Double Unders
5 KB Snatch Left
20 Double Unders
10 Kettle Bell Swings
20 Double Unders 


April 5, 2016

Conditioning:
4 x 400m Run
Rest 1min Between Efforts


MetCon
5 Rounds
15 Toes to Bar
15 Box Jumps (24/20)

April 4, 2016

Strength
7 x 3 Front Squats
-Start around 50%
-Add weight each set


MetCon:
50 Wallball (20/14)
30 GHD Sit Ups
40ft Handstand Walk or 20 Handstand Push Ups
10 Strict Pull Ups

Recovery Day

Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

April 2, 2016

In Teams of 2
-One partner working at a time

10 Cleans (225/175)
30 Bar Facing Burpees
15 Cleans (205/155)
25 Bar Facing Burpees
20 Cleans (185/135)
20 Bar Facing Burpees
25 Cleans (155/105)
15 Bar Facing Burpees
30 Cleans (135/95)
10 Bar Facing Burpees




April 1, 2016

MetCon:
AMRAP 12
5 Push ups
10 Abmat Sit ups
15 Wall Ball (20/14)

Strength:
5 x 5
Overhead Squats
-50-60%

Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

March 30, 2016

Skill/Strength:

7 x 5
Strict Pull Ups
Dips
-Alternate Movements


EMOM 21min
1st Min: 3 Hang Cleans (155/105)
2nd Min: 3 Front Squats
3rd Min: 5 Push Jerks 
-Repeat

March 29, 2016

Conditioning:
 4 x 800m Run
Rest 2min between each round


MetCon:
For Time
100 Double Unders
21 GHD Sit Ups
15 Handstand Push Ups
9 Strict Chest to Bar Pull Ups
100 Double Unders 

March 28, 2016

Strength:
5 x 5 Back Squat
-75-80%

MetCon

5 Rounds
15 Kettlebell Swings (55/35)
10 Ring Dips


Recovery Day

Recovery Day
Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

March 25, 2016

Conditioning:
7 x 100m Sprints
-Rest to full recovery


"Helen"
3 Rounds
400m Run
21 Kettlebell Swings (55/35)
12 Pull Ups

Active Recovery



Make up a training day you missed this week or...

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

March 23, 2016

Skill/Conditioning:
7 x 3 Muscle Ups

Scaled:
7x3
Strict Pull Ups
Ring Dips 


MetCon
AMRAP 15
15 Box Jump (24/20)
15 GHD Sit Ups
15 Box Jump (24/20)
15 GHD Back Extensions

March 22, 2016

Strength:
Establish a 3 rep Max
Front Squat


MetCon:
For Time
100 Double Unders
50 Thrusters (45/35)
75 Sit Ups
50 Deadlift (95/65)
25 Pull Ups

March 21, 2016

Strength/Skill:
6 x 1 of the Complex:
1 Snatch + 1 Overhead Squat
-All sets @ 70-75% of 1rm Snatch


MetCon
9-15-21
Cal Row
Power Snatch (115/75)

Recovery Day

Recovery Day
Mobility and Maintenance 

• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

March 18, 2016

Strength:
5 - 5 - 5 - 3 -3 -2 -2
Back Squat
-Start around 70%
-Add Weight Each Set


MetCon:
5 Rounds
7 Pull Ups
7 Burpee Box Jump Overs (20)