Thursday December 2, 2021

Thursday December 2, 2021

THURSDAY 02 DEC 2021

1 x 6 TURKISH GET UPS
3 Sets:
6 Turkish Get-up (each side)
15-20 Snow Angel Slides + 15-20 Banded Pull Aparts
The objective is to have ZERO rest between movements (did someone say superset?!)
The goal is to have full control throughout the full range of motion as well as stimulate the core and upper body for the METCON.
Be sure if you are going heavy today that you are keeping good form and have FULL control the entire time. There should be no crashing to the floor or delay in picking up your band and getting right to work!
“HI-JACKED ANNIE”
50-40-30-20-10
Double Unders
Sit-Ups
Every Min On The Min, [Starting with 0:00] 10 Hand Release Push-Ups
20min time cap
STIMULUS: The Old School “Annie” with a little extra pump! You’re welcome!
SCALING
DOUBLE UNDERS: If you are still trying to build confidence with your double unders then by all means DO THEM but let’s cut the number in half to stay moving. Triple the singles today.
PUSH-UPS: ZERO KNEE PUSH-UPS! You will only get really good at knee push-ups and will slow progression. Grab a bench, box or a band! If you have push-ups let’s pick a number that is challenging but that you can move though in 1-3 sets at most as fatigue sets in.
SCORING: Pretty straight forward today, For time, 20min time cap!
MODIFICATIONS
TURKISH GET-UPS – reduce reps
Sandbag Get Up
Seated Ball Slams

DOUBLE UNDERS – reduce reps
Single Unders
Plate Hops
12″ Lateral Box /Paralette Hops

SIT-UPS – reduce reps
Hollow Rocks
V-Ups

HAND RELEASE PUSH UPS – reduce reps
Push-Ups to a bench/box/band
Dumbbell Floor Press

Thursday December 2, 2021

Wednesday December 1, 2021

WEDNESDAY 01 DEC 2021

“CHANGE OF PLANS” [SWEAT]
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

[SWEAT] Dumbbells: (35’s/25’s)
Score = Total Rounds + Reps

“CHANGE OF PLANS” [TRAIN]
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Burpee Pull Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Strict Pull Ups
9 Double Dumbbell Push Jerks

[TRAIN] Dumbbells: (50’s/35’s)
Score = Total Rounds + Reps

“CHANGE OF PLANS” [COMP]
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

[COMP] Dumbbells: (50’s/35’s)
Score = Sum Total Rounds + Reps

STIMULUS: “CHANGE OF PLANS” is a Threshold **workout. **STRATEGY: Athletes should be able to complete at least 1 Round within each AMRAP5.
SCALING: Athletes should choose a rep range on their gymnastics movements that they can complete in a maximum of 4 sets. Athletes should choose a weight that they can complete the Double Dumbbell movements in 1-2 sets.
SCORING: Athletes’ score will be Sum Total Rounds + Reps. 5ft. Walking Lunges is 1 rep. Athletes should be able to get 4-6 Rounds Total.
MODIFICATIONS
WEIGHTED WALKING LUNGE
-Reduce/Remove Weights
-Reduce Distance
-Sub Barbell
-16 Step Back Lunges
DOUBLE DUMBBELL MOVEMENTS
-Reduce Reps
-Reduce Weights
-Sub Barbell
BAR MUSCLE UPS
-Reduce Reps
-Burpee Pull Ups
-Double Dumbbell Devil Presses
CHEST TO BAR PULL UPS
-Reduce Reps
-6 Strict Chest To Bar
-Alternating Double Dumbbell Plank Rows
PULL UPS
-Reduce Reps
-6 Strict Pull Ups
-Double Dumbbell Bent Over Rows
AFTER CLASS
Deadlift:
5-5-10-10-10
After every set. . .
Max Unbroken Strict Pull Ups

Thursday December 2, 2021

Tuesday November 30, 2021

TUESDAY 30 NOV 2021

Strict Press (Every 2min x 10min)
1 Set of 5 @ 55%
1 Set of 5 @ 63%
2 Sets of 10 @ 68%
1 Set of 10+ @ 68% (leave 1-2 reps in the tank on the max set)

Complete 2 sets of 5 unbroken strict presses from a rack using the suggested percentages above or just go by feel. Following the 3rd set, complete 2 sets of 10 and then on the final unbroken set of strict presses until you feel there is only 1-2 reps left in the tank.

Score = Weight + Reps

2K Row
For Time:
2,000 Meter Row
12min time cap

[ALL TRACKS] as written above
STIMULUS: “2K ROW” is a Sprint.
STRATEGY: Athletes should be able to Row at a 2:30 or faster.
SCALING: If it’s challenging for athletes to maintain a 2:30 pace, we can decrease the distance or have them Row as many meters as possible in 12:00.
SCORING: Athletes’ score will be the Time it takes them to finish the workout. Athletes should aim to finish in 7-12 Minutes.
MODIFICATIONS
2,000 METER ROW
-Reduce Distance
-1,600m Ski
-1,600m Run
-4,000m Bike
-1,200m Air Run
AFTER CLASS
3 Rounds:
15 Weighted Sit Ups
4-8 Wall Walks

Thursday December 2, 2021

Monday November 29, 2021

MONDAY 29 NOV 2021

POWER SNATCH
Build to A Heavy 1 Power Snatch
Score = Heaviest Load
15min to build:
Suggested build 5-3-2-1-1-1

“SCARFACE”
For Time
2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees

2 Rounds of:
8 Power Snatches (95/65)
8 Bar-Facing Burpees

2 Rounds:
8 Power Snatches (75/55)
8 Bar-Facing Burpees
15min time cap

Score = Time it takes to complete the workout

[SWEAT] as written above
[TRAIN/COMP] (105/105)(135/95)(115/85)

Notes from Mel – Remember that workout with a variation of Snatches and box jumps that felt like “too much rest?” Well here that workout is again but in a different format. Zero rest – all work.

STIMULUS: “SCARFACE” is a Pacer workout.
STRATEGY: Athletes should be able to complete 8 Power Snatches in under 1:30 and 8 Bar-Facing Burpees in under 1:00. Athletes should aim to complete 2 Rounds of 8 Power Snatches and 8 Bar Facing Burpees in under 5:00 including decreasing their barbell weight. Athletes should try to hold on on the Power Snatches or quick singles if needed. Pace the Bar-Facing Burpees to allow for bigger sets on the Power Snatches
SCALING: Athletes should choose a weight that could complete the 8 Power Snatches in 2 sets maximum if they had to but might choose to do quick singles in the workout.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the time it takes to complete the workout; including the Time it takes athletes to decrease their barbell weight. Athletes should aim to complete the workout in 12-15 Minutes.
MODIFICATIONS
POWER SNATCHES -Reduce Weights -Reduce Reps
-Sub Dumbbell(s)
-Deadlift
BAR-FACING BURPEES -Reduce Reps -Regular Burpees
AFTER CLASS
3 Sets:
Max Unbroken Strict Ring Dips
After each set. . .
10 Feet Elevated Ring Rows (Horizontal Ring Row)
15 Chest Supported Dumbbell Flys

Thursday December 2, 2021

Saturday November 20, 2021

SATURDAY 20 NOV 2021

“ADDITION BY SUBTRACTION”
Teams of 3
3 Rounds For Time:
1,000m Row (Partition However)
30 Burpee Pull Ups (Partition However)
50 Hang Power Cleans (115/85) (Partition However)

[Time Cap: 35 Minutes]

[SWEAT] as written above
[TRAIN] 30 Burpee Strict Chest to Bar Pull Ups (Partition However) // (155/105)
[COMP] 30 Bar Muscle-ups (Partition However) // (155/105)

Score = Time it takes to complete the workout

STRUCTURE: In a Team of 3, athletes will complete 1,000 Meter Run together, 30 Bar Muscle Ups (or Burpee Pull Ups) partitioned however, and 50 Hang Power Cleans partitioned however.

STIMULUS: “ADDITION BY SUBTRACTION” is a Threshold workout.

STRATEGY: Athletes should communicate and break up reps in a way that ensures someone is always working. The strongest runner should be the first to complete Bar Muscle Ups or Burpee Pull-Ups.

SCALING: Athletes should choose a barbell weight that they can hold on to 3-5 Hang Power Cleans unbroken during the workout

SCORING: Athletes score will be the Time it takes their team to complete the workout.
MODIFICATIONS
BAR MUSCLE-UPS -Reduce Reps
-20 Chest To Bar Pull-Ups
-10 Strict Chest To Bar Pull-Ups
-20 Alternating Double Dumbbell Plank Rows

HANG POWER CLEANS -Reduce Reps -Reduce Load
-Double Dumbbell Hang Power Cleans

-1,000 METER Row -Reduce Distance
-2,500m Bike
-1,00m Ski
-75 x 10m Shuttle Runs
AFTER CLASS
6×4 Back Squat (50% of 1RM)
3 Sets of. . .
15 Rear Foot Elevated Split Squats (each side; double dumbbells)

Thursday December 2, 2021

Friday November 19, 2021

FRIDAY 19 NOV 2021

1RM Weighted Ring Dip
Score = Heaviest Load
OR
Max L-Sit Hold
Score = Max Time

“RING POP”
AMRAP 13:
3 Strict Ring Dips
30 Double Unders
3 Alternating Dumbbell Snatches (35/20)
3 Strict Ring Dips
30 Double Unders
6 Alternating Dumbbell Snatches (35/20)
3 Strict Ring Dips
30 Double Unders
9 Alternating Dumbbell Snatches (35/20)

[Add 3 Dumbbell Reps Per Round]

[SWEAT] as written above
[TRAIN/COMP] (50/35)

Score = Total Rounds + Reps

Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.

STIMULUS: “RING POP” is a Threshold workout.

STRATEGY: Ring Dips should take athletes at most 0:30 and Double Unders at most 0:45.

SCALING: Athletes can do banded Ring Dips, Jumping Ring Dips, Dip Support/Hollow Hold or Push-Ups. Athletes working on Double Unders should practice for 0:40, sub for 30 Double Taps or 30 Single Unders at a Double Under height. Athletes should choose a weight for Alternating Snatches they can see holding on to for unbroken sets until at least the round of 9.

SCORING: Part 1, athletes’ score is Heaviest Load or Max Time. Part 2, athletes’ score will be Total Rounds + Reps completed. If athletes finish the round of 15 dumbbell snatches and get 10 double unders into the following round, their score would be 5+13.
MODIFICATIONS
STRICT RING DIPS -Reduce Reps
-Matador Dips
-Ring // Matador Dip Negatives (3s Down)
-Dip Between Boxes
-Bench Dips

DOUBLE UNDERS -Reduce Reps
-40s Time Cap
-45 Single Unders
-30 Line Hops
-30 Single Unders at Double Under Height
-30 Jumping Double Taps

DUMBBELL SNATCHES -Reduce Weight -Reduce Rep Scheme (2,4,6 or 1,2,3)
-Light Barbell Snatches
-Alternating Dumbbell Deadlifts
AFTER CLASS
3-3-2-2-1-1:
Snatch
3 Sets:
10 Barbell Good Mornings
10 Strict Toes to Bar

Thursday December 2, 2021

Thursday November 18, 2021

THUR 18 NOV 2021

“SKILLS THAT KILLS” & “Pick Your Poison”
5 Rounds:
1 Minute Wall Walks
Rest 30 Seconds
1 Minute Alternating Jumping Lunges
Rest 30 Seconds
Score = Sum Total Reps

AMRAP 12:
15 Burpees
Score = Total Rounds + Reps

[SWEAT] as written above
[TRAIN/COMP] 1 Minute Handstand Walk // 1 Minute Alternating Pistols (HS Walk 1 Rep = 6 ft)

PART 2: [ALL TRACKS]
AMRAP 12:
“Pick Your Poison” (choose one)
500m Bike Erg (High Damper)// 150m Sandbag Air Run //250m Row (Higher Damper)
200m Med Ball Run // 15 x 10m Sandbag Shuttle Runs
15 Burpees

Score = Total Rounds + Reps

STIMULUS: “SKILLS THAT KILLS” is a Skill Practice workout. “LET’S STAY TOGETHER” is a Threshold workout.

STRATEGY: Part 1, athletes should focus on quality of movement. Part 2, athletes should pick a movement to push and a movement to pace. Athletes should try to push on both movements the final 4:00.

SCALING: Part 1, athletes should choose a movement variation they can perform safely and focus on technique/form. Part 2, athletes can run without a Med Ball or a lighter Med Ball if needed.

SCORING: Part 1, athletes’ score will be Sum Total Reps. Part 2, athletes’ score will be complete Rounds + Reps.

MODIFICATIONS
BURPEES -Reduce Reps
-Straight Arm Burpees
-1x Sit-Ups

PART 2 (Pick your poison) -Reduce Distance -Reduce Load
-500m Bike Erg (High Damper)
-150m Sandbag Air Run
-250m Row (Higher Damper)
-Med Ball Run
-15 x 10m Sandbag Shuttle Runs
AFTER CLASS
4 Rounds:
12 Single Dumbbell Single Leg Deadlifts (each side)
12 Half Kneeling Single Dumbbell Strict Press (each side)
12 Banded Pallof Presses (each side)

Thursday December 2, 2021

Wednesday November 17, 2021

WEDNESDAY 17 NOV 2021

“NO SHOES, NO SHIRT, NO PROBLEM”
For Time:
4,000m or 85 Cal Any Bike
2,000m Row
100 Toes to Bar

2 Minutes On, 1 Minute Off
38min time cap // If time capped, add 1 second to your time for every missed rep.
Score = Time it takes to complete the workout

[ALL TRACKS] as written above

STRUCTURE: TIGHT TIMELINE! Athletes will complete 4,000 Meter Bike, 2,000 Meter Row, and 100 Toes to Bar. Athletes will chip away at these three movements in order working for 2:00 and mandatory resting for 1:00.

STIMULUS: “NO SHOES, NO SHIRT, NO PROBLEM” is a Sprint/Interval workout.

STRATEGY: Athletes should maintain a pace faster than 2:20 on the Bike Erg. Athletes should maintain a pace faster than 2:20 on the Row. Athletes should be able to maintain sets of 5 Toes to Bar.

SCALING: If athletes cannot hold a pace faster than 2:20 on the Bike Erg and Rower they should reduce the distance. If athletes cannot maintain sets of 5 on Toes to Bar they should reduce reps.

SCORING: Athletes’ score is the Time it takes to complete the workout. If an athlete is time capped, add 1 second to their time for every missed rep.
MODIFICATIONS
4,000M BIKE // 85 Cals -Reduce Distance
-2,000m Row
-1,600m Run
-1,200m Air Run
-1,600m Ski

2,000 METER ROW -Reduce Distance
-4,000m // 85 Cal Assault, Echo, or Erg Bike
-1,600m Run
-1,200m Air Run
-1,600m Ski

TOES TO BAR -Reduce Reps
-Knees To Chest
-2x AbMat Sit-Ups
AFTER CLASS
5×1 Deadlift
After every set. . .
0:30 Side Plank (each side)
0:30 Banded Clamshells (each side)

Thursday December 2, 2021

Tuesday November 16, 2021

TUESDAY 16 NOV 2021

“TURN & BURN”
3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead

4min Double Dumbbell Hold (cumulative)

3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
21min time cap

[SWEAT] Dumbbells: (35’s/20’s)
[TRAIN] Dumbbells: (50’s/35’s)
[COMP] Handstand Push-Ups

Score = Time it takes to complete the workout

STIMULUS: “TURN & BURN” is a Threshold workout.

STRATEGY: Athletes should complete a round of Double Dumbbell Squats and HSPU or Double Dumbbell Shoulder to Overhead in under 2:00. Athletes should finish the Farmer’s Carry 4min Static Double Dumbbell Hold (cumulative) in under 5:00. Athletes should complete a round of Air Squats and Double Dumbbell Shoulder to Overhead in under 2:00.

SCALING: Athletes should choose a dumbbell weight that they can complete both movements in 1-2 sets. Athletes doing Handstand Push-Ups should choose a number of reps they can complete in 1-5 quick sets in under 1:00.

SCORING: Today’s score is the Time it takes athletes to complete the workout. Athletes should aim to complete the workout in 15-21 Minutes.
MODIFICATIONS
DUMBBELL SQUATS -Reduce Weight -Reduce Reps
-Barbell Front Squat

HANDSTAND PUSH-UPS -Reduce Reps -Use Riser
-Reduce Range of Motion- Feet Elevated Push-Up (Box or Wall)
-Double Dumbbell Push Press
-Hand Release Push-Up

DUMBBELL SHOULDER TO OVERHEAD -Reduce Weights -Reduce Reps
-Barbell Shoulder To Overhead

DOUBLE DUMBBELL HOLD
-1000 Meter Bike (High Damper)
AFTER CLASS
3×3 Front Squat
After every set for quality. . .
10 Single Dumbbell High Plank Pull Throughs
1:00 Plank

Thursday December 2, 2021

Monday November 15, 2021

MONDAY 15 NOV 2021

Heavy 3 Power Snatch (10min Max)
Build to A Heavy Set of 3 Power Snatch for today’s workout.
This is not and does have to be a 3 rep max, it is to build in weight above your heaviest barbell weight for today’s workout and will have minimal rest between sets.

5 Sets total:
LIGHT WOD WEIGHT [(75/55) or (65/45)]
3 Power Snatches

MODERATE WOD WEIGHT [(95/65) or (75/55)]
3 Power Snatches

HEAVY WOD WEIGHT [(135/95) or (95/65)]
3 Power Snatches

OVERLOAD WOD WEIGHT
3 Power Snatches

OVERLOAD WOD WEIGHT
3 Power Snatches

“I GOT OPTIONS”
[On the 0:00]
9-6-3:
Power Snatches (95/65)
Burpee Box Jump Overs (24″/20”)

[8 Minute Time Cap]

[On the 10:00]
12-9-6:
Power Snatches (75/55)
Box Jump Overs (24″/20″)

[8 Minute Time Cap]

[On the 20:00]:
15-12-9:
Power Snatches (65/45)
Bar-Facing Burpees

[8 Minute Time Cap]

Score = Sum Total Time of 3 Rounds

[SWEAT] as written above
[TRAIN/COMP](135/95)(30″/24″)(95/65)(24″/20″)(75/55)

STIMULUS: Today’s workout is a Threshold workout.

STRATEGY: Athletes should choose a Power Snatch weight they can complete the first complete in quick singles, the second in 1-3 sets, and the third in 1-3 sets.

SCALING: Athletes should focus on choosing the correct barbell weight to allow them to complete Power Snatches with the above strategy. We will cap athletes at 8:00 for each couplet to allow for 2:00 of rest before the start of the next.

SCORING: Athletes’ will record the time it takes them to complete each couplet. Their score will be the Sum Total Time of all three workouts.
MODIFICATIONS
POWER SNATCH -Reduce Weights -Reduce Reps
-Power Clean
-Single Dumbbell Power Snatch

BURPEE BOX JUMP OVER -Reduce Height -Reduce Reps
-Burpee Box Step Over
-Bar Facing Burpee
-Regular Burpee

BOX JUMP OVER -Reduce Height -Reduce Reps
-Box Jump
-Box Step Over
-Broad Jump

BAR FACING BURPEE -Reduce Reps
-Line/Dumbbell Facing Burpee
-Burpee to Target
-Regular Burpees
AFTER CLASS
1 Set For Reps:
Max Strict Pull-Ups
3 Rounds. . .
21-15-9:
Banded Tricep Extensions
Barbell Bent Over Rows
Band Pull Aparts