31 Aug 2018

Part 1:
3 Rounds
3 e.s. DB TGU
6 Sumo Squats + 6 e.s. Cossack Squats

Drill Cluster

Part 2:
18 mins to work up to heavy 1-rep Cluster
Warm up sets: 3,3,2,2,1

Part 3:
For time:
30 BLOBs
22 Clusters 70kg/50kg
26 BLOB’s
12 Clusters
(15 min cut off)

30 Aug 2018

Overhead Stability & Explosiveness
Part 1
100 Finger extensions
2 x 15 Wrist push ups + 15 external rot wrist push ups
Then:
2 x 5/5 Handstand kick ups (Aim 3 sec hover at top of each rep)

Part 2)
3 Rounds
30 sec Spotted Freestanding/ Wall facing HS
5 Squat Box Jumps (3 sec hold in bottom)

Then:

3 Rounds
10 HS Straddles /Wall facing HS (Straddle if able)
5 Squat Box Jumps (3 sec hold in bottom)
Note:: Jump as HIGH and as well as possible

Then:
Kipping Technique
Burpee Technique

Part 3)
For time:
60 Toes-to-Bar
*At the top of each minute (Including 0) perform 6 Burpees

Part 4:
2 Rounds
1 min per side Couch stretch
2 min Hamstring Stall bar stretch

29 Aug 2018

Part 1: (12 mins)
3 rounds
15 sec. Straight Arm Plank
15 sec. R Side Plank
15 sec. L Side Plank
15 sec. Back Planche
Rest 30 sec
*The goal is to not come down during the full minute. Transition smoothly between.

Partner warm up:
P1: Bear crawl up + back P2: Step ups
P1: Crab walk up and back P2: Box Jumps
Note: Crawl from line of boxes through rig and back

Part 2: (22mins)
Farmers Walk
Build to heaviest complex in 20 mins
5 Deadlifts + 12m walk + 5 Deadlifts + 12m Walk
Aim: Maintain thoracic extension

Part 3) (25 mins)
15 min AMRAP
10 DB Step-ups (20kg/15kg)
30 sec. DB Side Plank (R)
10 Box Jumps 24″/20″
30 sec. DB Side Plank (L)
*1 DB for both exercises – Side Plank held in T position with hand on DB

28 Aug 2018

Part 1)
3 Rounds for quality:
15 Sapinoso Shoulder Burners
15 Straddle Roll Ups

Part 2)
5 x 3 minute rounds:
1 Legless Straddle Rope Climb/ 2 Ground to Standing Rope Climbs
5RM Push Press

Rope Climbing Goals:
Level A) Ground to standing with Control (shoulders to ground)
Level B) Up + Down with use of legs
Level C) Up legless, Down with use of legs
Level D) Up + Down legless
Level E) Up + Down legless in Straddle

Part 3:
Partner chipper – 12 min cap
50 Ring Dips/Ring Push ups/DB Push ups/Push ups
40 CTB Pull-ups/Pull-ups/DB Renegade Rows
30 Ring Dips/Ring Push ups/DB Push ups/Push ups
20 CTB Pull-ups/Pull-ups/DB Renegade Rows
10 Ring Dips/Ring Push ups/DB Push ups/Push ups
Swap as needed to complete reps
Note: Pull-ups can be kipping

Part 4) 1-2 rounds
45 sec/45 sec Single Arm Lateral Ring Hang
20 Eagle grip Broomstick pass throughs
20 Whippets

27 Aug 2018

“Isabel”
For time:
30 Snatch @ 61kg/42.5kg
(8 minute Cut-off)

5 mins Rest

“Annie”
50-40-30-20-10
DU
Sit ups
(10 minute Cut-off)

26 Aug 2018

Part 1: (25 mins)
Squat Mobility/Strength

Then:
Metcon Brief
200m Run
+2 x 5 of each Movement

Part 2:
“Running Mindy”
25 min AMRAP
400m Run
6 Rounds of Cindy
400m Run
3 Rounds of Mary

“Cindy”
5 Pull-ups/Ring Rows
10 Push-ups
15 Squats

“Mary”
5 HSPU/A-Frame/DB Push Press
10 Pistols/FR DB Lunges
15 Pull-ups/Ring Rows

Part 3:
Childs pose alternating with German Hang

24 Aug 2018

Part 1)
3RM Push Press

Part 2)
4 Rounds For Time
Run 400m
15 Push Press @ 50/35kg
15 Knees to Elbows

23 Aug 2018

Part 1)
Clean accessories

Part 2)
Every 90 seconds for 3 Rounds:
3 Power Clean
Every 90 seconds for 3 Rounds:
2 Power Clean
Every 90 seconds for 3 Rounds:
1 Power Clean

Part 3)
Core & Mobility

22 Aug 2018

Part 1)
New Handstand + Jumping Cycle

Part 2)
Partner Running Workout
Run 400m-200m-400m-200m
-You go, I go each round

21 Aug 2018

Part 1)
Back Squat 4-4-4-4

Part 2)
15 minute AMRAP
15 US KB Swings @ 24/16kg
15 Box Jumps @ 24″/20″
15 Pull-Ups