Workout of the Day: Thursday, 6.23.16.



MOVEMENT PREP: spiderman/wall quad stretch 1 min/leg, lax ball to IT band and hips x 2 minutes
2 Rounds: x-band walk x 10 steps/direction, 10 banded good mornings, 30ft broad jump

30 sec amrap TnG Hang Power Clean (45-50% of 1RM PC)
-Rest 10 seconds-
30 sec amrap no push up burpee
-Rest 10 seconds-
30 sec amrap shuttle run
-Rest 2 minutes-
x 3 rounds

-Rest 5 minutes-

30 sec amrap Russian KB Swing (32/24kg)
-Rest 10 seconds-
30 sec amrap burpee broad jump
-Rest 10 seconds-
60 second max calorie row
-Rest 2 minutes-
x 3 rounds

Board Score: COND (Part 1 total reps/Part 2 total reps)
Part 1: Reps = total pc + total burpees + total shuttle runs where 1 rep = 1 length of room
Part 2: Reps = total russian kbs + total full lengths of room + total calories

FINISHER: Time permitting
hollow rock
double unders

Bikes and Bells:

Lax ball pecs/lats (4 mins)
Half split (60s/side)
Forward fold (60s)

10 banded good mornings
10 scap push ups
Lateral lunges
Spiderman + OH reach


A1. Tempo RDL
8 reps (4 each leg) x 3 sets @ a challenging weight


A2. Turkish get up sit ups
10 reps (5 each side) x 3 sets


5 rounds for time:
Bike 15/12 calories
12 air squats
12 push ups
12 alternating lunges

We’ll stagger the class so that partner 1 will start, then once they are clear of the bike, partner 2 will begin.

Workout of the Day: Wednesday, 6.22.16.



MOVEMENT PREP: Spiderman/wall quad stretch 1 min/side, banded lat stretch 1 min/side
2 Rounds – 30ft kb waiters walk/arm, 30ft lateral lunge, 30ft inchworm

A1. Supinated BB Bent Over Row @ 31×1 tempo; x 6 reps x 4 sets, Rest 30 seconds
A2. Wall Walk w/5 sec hold on last rep x 3 reps x 4 sets, Rest 60 seconds
A3. Farmer’s Hold x 20 seconds @ tough weight x 4 sets

12 minute amrap
30 Air Squats
15 Pull Ups
3 Strict HSPU or tough L-Seated DB Strict Press

Board Score: COND( Rds + Reps)


MOVEMENT PREP: Lax/softball to pec, triceps, and upper trap x 5 minutes
2 rounds: 10 prone theraband pass throughs, 15 belt tighteners, 10 wrist ups


A1. Stomach to Wall HS hold x 30 seconds x 3 sets

A2. Tuck Planche hold or L-Sit x 10 seconds x 3 sets
have spotter assist with one hand on shoulder and one hand holding under shin to assist with the action.
-one of the key objectives (aside from the hold) is understanding the lean and weight distribution. Shoulders need to come in front of the hand to find balance point.

B1. Strict HSPU w/spot x 5-10 reps x 3 sets
-spotter holds around calf area of athlete and assists only as much as necessary with each action. Athlete should attempt to create the tripod shape with bottom point of each rep.

B2. Maltese Raises x 10 reps x 3 sets
-lay down on a bench and hold light DBs in hands. Body is tight and extended. W/db’s at sides, lower them down push the body and raise back up to about 45 degrees. Start light if you have never done these before. These are used to build tendon strength in the elbows slowly.

C1. Floater off wall x 10 reps x 3 sets
-HS with back against wall. Put hands about a foot or 2 away from the wall. Lightly kick feet off wall and use fingers to find stability point. If don’t correctly, you should be able to find a point where you can stabilize for a few sec. Let feet fall back to wall and repeat. This is a stability exercise. Spotter can assist if needed to prevent the athlete’s feet from drifting past vertical so they stay in the handstand.

C2. Invert Raises
-standing in neutral position, hold light db’s in hands bringing them overhead to a position that mimics HS. Lower db’s down along sides in a position where arms are completed at horizontal. From here, raise db’s back up to starting position. No bent elbows throughout and make sure to keep core engaged, and head in neutral position.

Workout of the Day: Tuesday, 6.21.16.



MOVEMENT PREP: Mash glutes and triceps 3 minutes, 1 min pigeon pose/side
2 Rounds: 10 cat & camel, 10 bird dog, 10 glute bridges w/2 sec hold, 10 slow scap wall slides

A. Snatch Deadlift w/ 5 sec eccentric x 2 reps EMOM x 5 minutes
B1. Push Press; 10.8.6., Rest 30 seconds
B2. Arch Hold x 20-30 seconds x 3 sets, Rest 60 seconds

3 Rounds
8 Burpee Box Jump (24/20″)
15 Deadlift (40-50% of 1RM w/perform form)
250m row
Rest = work

cobra stretch w/2 sec hold x 10 reps
banded hamstring stretch x 60 sec/leg


Half split (60s/side)
Pigeon (60s/side)

Knee to chest
Lateral carioca
Hurdle steps

Drilling focus on cadence and foot positioning

9×300 (100m walk in between, no additional rest)

Goal is to alternate pacing with the odd numbers being moderate pace and the evens being fast. Try to keep the pace on each consistent but separate, shouldn’t just be one pace. Minimum of 5 seconds different.

Bikes and Bells:

Banded hamstring stretch (4 mins; focusing on each side)
10 banded good mornings

Spiderman +OH reach
10 rocking ankle mobilizations
10 sumo squat to stand
10 lateral lunges

A1.Pistol practice
Scaling appropriately, work on 3 sets of 6-8 on each leg. Try to decrease the scale with each round.

Tempo of 31×1
6 reps/leg x 3 sets


Max effort for 5/3 calories (rest is the remainder of the 2 minutes) – these should be short! Try to go faster over the course of the workout

Accumulate 2 minutes of a hollow hold

Workout of the Day: Monday, 6.20.16.



MOVEMENT PREP: foam roll t-spine, lats, and adductors 4 min, 10 rocking ankle mobilizations/leg
2 Rds: 10 steps x-band walk/direction, 10 banded good morning, 10 air squats, 10 scap pull ups

A1. Back Squat @25×1 tempo; 55-60% x 2 reps x 4 sets, Rest 60 seconds
A2. Strict Pull Up; 80% of last week’s test x 4 sets
*i.e. if you did 10 for 1 max set, do 8 reps for 4 sets*

For time
10 HR Push Ups
15 V-Ups
20 Cal Row or 300m Run
15 HR Push Ups
20 V-Ups
25 Cal Row or 350m Run
20 HR Push Ups
25 V-Ups
30 Cal Row or 400m Run

-Rowing is preferred over run, but if the class exceeds space the 300m run will be around the alley behind the gym, 350m will be to the end of the church stairs then back to the alley behind the gym
-Board Score: ST(A1), COND(Time)


MOVEMENT PREP: Lax ball pecs and triceps 2-3 min, then lat/serratus 2-3 min w/hard foam roller
2 rounds: 6 scap push ups + 6 push ups, 6 scap pull ups + 6 kip swings, 6 strict knee tucks, 20 sec wall hs floater


A1. Strict T2B x 10-15 reps x 3 sets

B. Wall Walk w/ 10 sec hs hold on last rep x 3 reps x 4 sets, Rest as needed

C. Kipping C2B Pull Up Cluster; 3.3.3. rest 5 sec bt triples, x 4 sets, Rest 60 seconds

D. Hollow to arch rolls x 10/direction x 3 sets

Workout of the Day: Sunday, 6.19.16.


Bikes and Bells

Lax ball glutes/calves/patella (5 mins)
Banded lat stretch (60s/side)

10 banded good mornings
10 glute bridges
Lateral lunges


Teams of 2:
12 mins:

Minutes 0-6, switch every 30s;
1. Bike
2. 15 Russian KB swings (24/16)

Minutes 6-12, switch every 30s;
1. Bike
2. 15 lunges (front rack KB hold – same weight)

Designed to have a small amount of rest after the movement. Bike goes for the full 30s.

(3 min break)

10 mins:

Minutes 0-5, switch every 30s;
1. Bike
2. 10 wall balls (20/14)

Minutes 5-10, switch every 30s;
1. Bike
2. 10 turkish get up sit ups – 5 each side

(3 min break)

150/100 calories for time as a team.

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