Even If You Fall On Your Face,

you’re still moving forward

09.20.18

Warmup 6 min AMRAP with a partner Min 0-3: Partner 1: Holds a plate locked out over head Partner 2: Performs 3 Burpees, 8 Push-ups, 8 Ab Mat Sit-ups Partners switch roles once Burpees, Push-ups and Ab Mat Sit-ups are complete. Continue repeating switching until 3 min mark. Min 0-6: Partner 1: Holds the bottom

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09.19.18

Warmup/Mobility 1 min of DU/SU 1 min Spiderman L 1 min of DU/SU 1 min of Spiderman R 1 min of Easy Squat Thrusts 1 min Pigeon L 1 min of Easy Squat Thrusts 1 min Pigeon R 1 min of Alternating Step Ups 1 min Couch Stretch L 1 min of Alternating Step Ups

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09.18.18

Warmup Under a 7 min running clock 2 min of Run, Bike or Row Then, 5 min AMRAP with an unloaded bar and/or PVC pipe 8 Snatch Grip Deadlift 8 Snatch High Pulls 8 Behind the Neck Snatch Grip Push Jerk 8 Overhead Squats Mobility Lying Chest Opener With Side Bow – 45 sec per

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09.17.18

Warmup 5 min AMRAP 20 DU or SU 5 KB Windmills/side 5 Inchworm + Scap Push-up Mobility Head/Neck Circles 5 per direction Arm Circles 10 per direction Wrist Circles 10 per direction Arm Rotations 10-15 each direction Torso Rotations 10-15 each direction Hip Circles 10-15 each direction Cat Cows x 10 Spiderman 5 per side

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09.16.18

Warmup PVC Reaction Circle Game X 6 min Mobility Joint Mobility/Group Stretch X 6 min Skill Review of the movements in the Metcon Metcon “Carla” 5 rounds for time, in teams of 4 – 30 min cap Performance 400m Run, together 30 Suitcase Deadlifts, each – 50/35 or 24kg/16kg 30 Sit-ups, each Lifestyle 400m Run,

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09.15.18

Compare to Monday 9/26/16 Warmup 6 min easy AMRAP Monster Walk 50′ down and back using an appropriate mini band looped around ankles 5 Mini Band Plank Marches Per Side 15 Air Squats with mini band wrapped at knees. Mobility 1 min Couch Stretch per side 1 min of Bodyweight Hip Bridges (https://www.youtube.com/watch?v=5T3FKqhrS80) 1 min

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09.14.18

Warmup 3 rounds, with an unloaded bar and PVC pipe (6 min cap) 6 Strict Press 6 Barbell Bent-over Rows 8 Lunging PVC Pass-throughs/leg Mobility Banded Chicken Wing pull 45 sec per side Barbell Elbow Pumps -1 min Then with a PVC pipe: 8 PVC Chest Breech per side 8 Reps PVC Mixed Grip Front

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09.13.18

Warmup Run 200m Then 10-8-6-4-2 Walking Lunges (total, not per side) Light KB Goblet Squat Then Run 200m Mobility Smash/Roll Adductors with Foam Roller – 90 sec per side 3 Position Adductor/Hamstring Activation – 5-10 reps per position -Heels elevated -Flat feet -Toes elevated 3 Position Lower Body Band Stretch Skill Review the Mechanics of

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09.12.18

Warmup EMOM X 6 3 Med Ball Cleans 3 Wall Ball Shots 3 Squat Thrusts Mobility Smash up and down around outside of scaps with lax ball – 1 min/side Foam roll lats/triceps 1 min/side Front Rack Mobility Drills Perform Each at 30-40 Seconds Per side 1 – Internal Rotator Stretch with PVC Pipe –

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09.11.18

Warmup 6 min AMRAP 30 DU or SU 5 Standing I-T-Y’s at a 3232 Tempo 10 Jump Squats Mobility 1 min of Wrist Stretches of coach’s choice Then Joint Mobility/Group Stretch X 5 min Skill Review of the Handstand Push Up and scaling options, progressions and modifications. – Negatives – Review of the L-sit and

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09.10.18

Warmup 6 Shuttle Runs Alternating Sumo down/back 6 Shuttle Runs Alternating Spiderman down/back 6 Shuttle Runs Walking Hip Cradle down/Quad Pull with Reach back Mobility 5 Way Hips – 4 reps of each: abduction, forward, backward, lightning bolt 4 Way Mini Band Walk – 10 step each: forward, left, backward, right Active Bent-leg Cossack Stretch

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09.09.18

Warmup EMOM X 6 3 Squat Thrusts 6 Air Squats 9 Jumping Jacks Mobility Instructor’s Choice X 6 min Skill Review of the movements in the metcon and allow for 5-8 min of warming up for weights to be used Metcon “Saved by the Barbell” – CrossFit for kids benchmark WOD 3 rounds for max

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09.08.18

Compare to Friday 9/22/17 Warmup 6 min of Ladder Drills Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks per side Mobility Joint Mobility: Wrist Circles 10-15 each direction Elbow Circles 10-15 each direction Arm Circles 10-15 each

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09.07.18

Warmup Cone Grab game X 6 min Mobility 45 sec/side Hammer-Nail Glute Mob with knee on Ab Mat 45 sec/side Split Stance Adductor Mob with knee on Ab Mat 1 min Dynamic Downward Dog 45 sec/side High Hamstring tac and floss with lax ball seated on box Skill Review the Sumo Deadlift and a few

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09.06.18

Warmup 3 rounds – 8 min cap 10 light American KB Swings 10 PVC Overhead Squats 5 Inchworm + Scap Push-up Mobility 10 Band Pull-aparts Partner Stretch with PVC pipe – 30 sec/partner 10 “Thread the Needle” per side 20 Rocking Pole Squats Skill Review of the Snatch Pull, Power Snatch, Behind the Neck Snatch

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09.05.18

Warmup “Rowling” In groups of 2-3, working for 6 min. Each group gets a rower and athletes will try to “rowl” a perfect strike (100M) in full pulls on the rower with no breaks in between. The whole team faces a 2 air squat and 1 burpee penalty for every meter off due in between

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09.04.18

Warmup 6 min AMRAP High Knees down/back (30 ft. down/30 ft. back) Bear Crawl down/back Butt Kicks down/back Gorilla Hop down/back 10 Shuttle Runs Mobility Tactical Frog Stretch – 1 min Downward Dog – 1 min Bully Stretch – 1 min/side Super Rack Stretch with band – 1 min/side Skill Review of the Front Rack

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09.02.18

Warmup/Mobility 1 min easy Squat Thrusts 1 min Spiderman on left side 1 min easy Squat Thrusts 1 min Spiderman on right side 1 min of mini band Monster Walk down and back 1 min Couch Stretch on left side 1 min of mini band Lateral Walks side to side 1 min of Couch Stretch

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09.01.18

Compare to Thursday 6/15/17 Warmup 6 Min AMRAP of 10 Banded face pulls (https://www.youtube.com/watch?v=IndIttUTNMU) 10 KB Halos (5/Side) 10 Bodyweight Russian Step Ups (5/side) (https://www.youtube.com/watch?v=OWJm7Q30AWQ) 10 Single Arm DB Thruster (5/Side) Mobility Smash Lats, Scapulas, Delts, Traps and Triceps with Foam Roller/Lax Ball x 6 min Skill Coach will quickly review the points of performance

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08.31.18

Warm Up 6 min of Rock, Paper, Scissor Showdown (https://www.youtube.com/watch?v=3mUuvdKFfmk Coaches – this is a tricky description so I suggest playing the video for your class and it will be more clear) Class will split into two teams on opposite ends of gym. Place a curving line of 15-20, ten pound plates as the “playing

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08.30.18

Warmup 3 rounds – 6 min cap 5 KB Halos/direction 10 Jumping Jacks 10 Russian KB Swings Run 100m Mobility 10 Banded Pull-aparts 10 Banded Front Rack Presses Then with a PVC Pipe: 8 PVC Chest Breech per side 8 Reps PVC Mixed Grip Front Rotation, switch grip and repeat PVC Scapula Floss – 30

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08.29.18

Warmup 6 min AMRAP Rotational Sumo Down and Back 2 in 1 out 10 Squat Thrusts Side Straddle Hop 10 Sit-ups Ickey Shuffle Mobility Instructor’s Choice X 6 min Skill Review of the Barbell Glute Bridge Review of Weighted Box Step-overs – be sure that the height of the box allows for the quad to

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08.28.18

Warmup Flip Cup Relay X 6 min Split class into teams. At 3,2,1 Go – the first person of each group will run down to boxes and flip over a cup on the box. Once the cup is flipped over that person will run back to tag in next teammate. Teams will continue to run

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08.27.18

Warmup Grab a partner and a light wall ball and work through 6 min AMRAP of: 10 Chest Passes/person 10 Wall Ball Tosses up and over rig (each) 10 Plank Med Ball Touches/arm (medball in between partners while facing each other in a plank position. Lift one hand to tap wall ball and continue to

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08.26.18

Warmup 5 min AMRAP High knees – 30 ft. 6 Push-ups Butt Kicks – 30 ft. 6 American KB Swings Walking toy Soldier – 30 ft. Mobility 15 PVC Pass-throughs Bully Stretch – 1 min/side 10 Walking Hip Cradle/leg – 2-3 sec pause with leg up 10 Leg Kicks/side – front to back 10 Leg

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08.25.18

Compare to Friday 6/30/17 Warmup Run 200m 3 Rounds 8 Lunging PVC Pass-through 8 Russian Swings Run 200m Mobility Joint Mob/Group Stretch x 6 min Skill Double Under Progression – Coach will demonstrate Good Single Unders (jumping rom balls of feet, chest up, arms tight to body) – Then athletes will perform 1 min of

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08.24.18

Warmup 5 min AMRAP 10 Squat Thrusts 10 Light DB Strict Press 10 Mountain Climbers 10 Med Ball Cleans Mobility 2 mini bands needed, one for legs and one for upper body 10 mini band Glute Hip Bridges 10 mini band Clamshells/side 15 mini band Scapular Activation Presses 5 mini band Shoulder Oscillation Raises with

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08.23.18

Warmup Simon Memory Drill X 6 min Mobility Hammer-Nail Glute Mob with knee on Ab Mat – 45 sec/side Split Stance Adductor Mob with knee on Ab Mat – 45 sec/side Figure 4 Piriformis Stretch – 1 min/side 15 Banded Pull-throughs Skill Review of the Sumo Deadlift. 5 min to warmup to working weight. Build

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08.22.18

Warmup 3 rounds – 6 min cap With unloaded bar or PVC pipe Jog 100m 5 Behind the Neck Snatch Grip Presses 5 Good Mornings 5 Strict Press 5 Back Squats Mobility Foam roll adductors – 1 min/side Foam roll thoracic spine – 1 min Banded Spiderman Stretch – 1 min/side Bully Stretch – 1

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08.21.18

Warmup Under a 6 min running clock: 2 min Bike, Run or Row at a moderate pace, then with remaining time, AMRAP 6 KB or DB Goblet Squats Mini band Monster Walk down and back Mini band Lateral Walk down and back 10 PVC Pass Throughs Mobility Foam Roll Lats – 1 min/side Elbow Pumps

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08.20.18

Warmup Grab a partner and work for 6 min Partner 1: Run 200m Partner 2: AMRAP of 5 Ring Rows/5 Pull-ups, 5 Light Wall Balls, 5 Squat Thrusts When partner returns from run, partner’s switch movements. Mobility Partner Stretch with PVC pipe – 30 sec/partner 5 Scorpion Stretches/side with 5 sec pause on each rep

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08.19.18

Warmup 5 min AMRAP 10 PVC Lunging Pass Throughs (5/side) 8 Push-ups 8 mini band Air Squats 10 Shuttle Runs Mobility 5 mini band Shoulder Oscillations with palms facing in and 5 with palms facing out T-spine Mobility Drill with PVC – 1 min 10 Alternating Scorpion Stretches/side Puppy Dog Stretch – 1 min Skill

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08.18.18

Repeat from Wednesday 8/23/17 Warmup 5 min AMRAP 3 Burpees 6 Ab Mat Sit-ups 9 Air Squats Mobility Barbell Smash Quads and Calves Psoas Release with lax ball or Peanut (https://www.youtube.com/watch?v=9uGei9-uFl4) Lax Ball and/or Peanut Smash Erectors (https://www.youtube.com/watch?v=e-CdDbTDH5w) Skill L-Sit Hold Review the setup for Box L-Sit Hold, Paralletes, and hanging from bar (Hanging Knee

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08.17.18

Warmup 2 rounds (8 min cap) High Knees down, Butt Kicks back Inchworm down, Frog Hop back Bear Crawl down and back 8 Burpees Mobility Instructor’s choice X 6 min Skill Review of the Jerk Dip Squat Focus here on weight being centered in heels and midfoot throughout the dip. The dip should be controlled

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08.16.18

Warmup/Mobility 1 min of Squat Thrusts at easy pace 1 min Couch Stretch left side 1 min of Squat Thrusts at easy pace 1 min Couch Stretch right side 1 min of Walking Lunges 1 min of Walking Hip Cradle 1 min of Walking Lunges 1 min of Leg Swings (forward to backward), 30 sec

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08.15.18

Warmup Inchworm with Scap Push-up down (25’) 10 Pull-ups or Ring Rows Crab Walk back 10 Sit-ups High Knees down 10 Push-ups Bear Crawl back 10 Air Squats Mobility Joint/Group Mobility of instructor’s choice X 6 min Skill Review Handstand Walking with the following scaling options: Pike Handstand around box Alternating Shoulder Taps in pike

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08.14.18

Warmup 8 min cap: Run 200m, then with an unloaded bar, PVC pipe or med ball: 3 rounds 8 Deadlift 8 Clean Pulls 8 Power Cleans Then, Run 200m Mobility Bully Stretch – 1 min/side Banded Shoulder Distraction – 1 min/side Smash High Hamstring/Glute on box with lax ball – 1 min/side Banded Hamstring Activation

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08.13.18

Warmup 6 min AMRAP 5 KB Halos/direction 10 PVC Overhead Squats Rotational Sumo Down and Back Mobility Smash Pec with lax ball on rig or wall – 1 min/side 10 “Open Books” with 2-3 sec pause in the open position/side Partner stretch with PVC pipe – 30 sec/partner Russian Baby Maker – 1 min Skill

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08.12.18

Warmup 6 min running clock: Bike or Row for 2 min then under remaining 4 min, AMRAP 3 Prisoner Get-ups 6 Air Squats 9 Step-ups Mobility Joint Mobility X 6 min Skill Review the movements in the metcon Metcon “Moszer” 9 rounds for time – 30 min cap 300m Run 6 Air Squats 6 Pull-ups

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08.11.18

Compare to Friday 1/20/16 Warmup EMOM x 6 min 5 Monkey Raises Butt Kicks Down Skip for Height Back Mobility Joint Mob/Group Stretch x 6 min Skill Review Push-ups – Ensure a proper “plank” position on setup with feet together up on toes, butt squeezed tight, back flat, abs braced, head neutral and arms locked

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08.10.18

Warmup 6 min AMRAP Walking Toy Soldier 50’ 10 Shuttle Runs Walking Hip Cradle 50’ 10 Ring Rows or Pull-ups Walking Quad Pull with Reach 50’ 10 Squat Thrusts Mobility Ankle Stretch on wall – 1 min/side Lunging Cat/Cow – 10/side Foam Roll Adductor – 1 min/side Skill Review of the Russian Step Up (Box

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08.09.18

Warmup Work for 6 min, with a partner. One person performs AMRAP until partner returns from run, then partners switch roles. Partner 1: Runs 200m Partner 2: AMRAP of 5 Push-ups, 5 Jump Squats, 15 DUs or 30 SUs Mobility 10 Banded Front Rack Presses 15 Band Pull-aparts 10 mini band Clam Shells/side Shoulder Opener

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08.08.18

Warmup EMOM X 6 3 Med Ball Squat Cleans 3 Ball Slams Skip for Height 25’ Mobility Foam Roll Lats – 1 min/side Smash Forearms with Lax Ball – 30 sec/side 20 Rocking Pole Squats 10 Scorpion Stretches/side Skill Review the Power Clean, Hang Squat Clean and Front Squat Then, under a 6 min running

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08.07.18

Warmup 7 min AMRAP Using a PVC pipe or unloaded bar 5 KB Windmills/side 5 Good Morning 5 Snatch Pulls 5 Power Snatches 5 Behind the Neck Snatch Grip Push Press Mobility 15 PVC Pass-throughs Then with a PVC Pipe: 8 PVC Chest Breech Per Side 8 Reps PVC mixed grip front rotation, switch grip

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08.06.18

Warmup 6 min AMRAP Run 100m 10 Lunging PVC Pass-throughs (5/side) 10 Light DB Strict Press High Knees 25’ Butt Kicks 25’ Mobility 10 Monkey Raises 15 mini band Scapular Activation Presses 5 mini band Shoulder Oscillation Raises with palms facing in and 5 with palms facing out 1 min of Figure 4 Hip Opener

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08.05.18

Warmup Simon Memory Drill X 6 min Mobility Instructor’s Choice X 6 min Skill Review of all movements in the metcon. Metcon “The Ghost” 6 rounds, for total reps 1 min of Rowing for calories 1 min of Burpees 1 min of Double Unders 1 min of rest

08.04.18

COMPARE TO 10/23/17 Warmup 100m Run 100m Run Backward Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back Then: 100M Run 100M Run Backward Mobility 45 sec/side Hammer-Nail Glute Mob with knee on Ab Mat 45 sec/side

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08.03.18

Warmup Head, Shoulders Knees and Cones Warmup x 6 min Mobility Roll out bottom of feet with lacrosse ball – 30 sec/side Bone Saw Calf Smash – 1 min/side Couch Stretch – 1 min/side Tactical Frog Stretch – 1 min Skill Review of the Single Leg Squat off of a box. – Weight distributed evenly

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08.02.18

Warmup 5 min AMRAP, with an unloaded bar or PVC pipe: 7 Strict Press 5 Squat Thrusts 7 Push Press 5 Banded Good Mornings Skill Review of the Push Press and the Push Jerk Then as a group, review and practice of the footwork for the Split Jerk without a barbell (1-2 min) Then as

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08.01.18

Warmup/Mobility Mini Band Monster Walk Down/Back Length of the gym 1 min Couch Stretch L 10 Mini Band Clamshells (10/leg) 1 min Couch Stretch R 20 Mini Band Air Squats 1 min Banded Dynamic Hamstring Stretch 15 Banded Pull-throughs 1 min Active Downward Dog 1 min of Front Squats with an Unloaded Bar 1 min

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07.31.18

Warmup 6 min AMRAP 7 light DB Strict Press 10 lying or hanging Straight Leg Raises Bear Crawl 50’ Mobility 10 Cat/Cow each With a partner (be gentle and communicate with your partner on these): – Sit Down Overhead Stretch – 1 min/partner – Behind the Back Stretch – 1 min/partner 1 min of wrist

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07.30.18

Warmup 5 min AMRAP 10 Shuttle Runs 5 Pull-ups or Ring Rows 10 Push-ups 10 PVC Pipe Overhead Squats Mobility – 20 PVC Pass Throughs – Kneeling Thoracic Spine Drill w/PVC: 1 min wide, 1 min tight elbows. – 15-18 Banded Split Squats – Band Wrapped foot level on Rig Skill Review each of the

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07.29.18

Warmup PVC Reaction Game X 6 min Mobility Forearm Release with Lacrosse Ball – 1 min/side (30 sec on flexor, 30 sec on extensor) 15 Lunging Cat Cow/side Achilles Stretch 30 sec/side Soleus Stretch 30 sec/side 10 Leg Kicks/side (forward to behind) Skill Review the movements in the metcon. Focus on quick drop into the

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07.28.18

COMPARE to 5/23/17 Warmup Run 400m 15 Med Ball Cleans 15 Jump Squats Run 200m 12 Wall Balls 12 Push-ups Mobility Barbell Smash Quads and Calves Psoas Release with Lax ball or Peanut Lax Ball and/or Peanut Smash Erectors Skill Review Kipping. Discuss common faults seen in performing kips. Then, kipping progression/warmup. 1 min of

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07.27.18

Warmup 6 min AMRAP 5 Burpees 6 Lunge with Twist (3/side) 7 Banded Front Rack Presses Mobility Group/Joint Mobility X 6 min Skill Review of the DB floor press. (COACHES, please be sure to review how to safely bring dumbbells from floor to starting position.) Review of Plate Floor Wipers Strength Under a 16 min

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07.26.18

Warmup High Knees down/back 10 Leg Kicks/side (forward to behind) Butt Kicks down/back 10 Leg Kicks/side (side to side) Alternating Sumo down/back 10 Single Leg Glute Hip Bridges/side 10 Shuttle Sprints Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini Band External Rotations with palms up and 10 with palms

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07.25.18

Warmup 5 min AMRAP 5 Medball Squat Cleans 5 Strict Press with unloaded bar or PVC pipe 5 Good Mornings with unloaded bar or PVC pipe Mobility Shoulder Wall Stretch with hamstrings – 1 Pectoral Wall Stretch – 1 min/side Russian Baby-maker – 1 min roll out tricep and lats – 1 min/side Skill Review

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07.24.18

Warmup Under a 6 min running clock: Easy run/bike/row for 2 min., then AMRAP in remaining time with an unloaded bar or PVC pipe 8 snatch grip deadlifts 4 Snatch Grip Deadlifts 4 Hang Power Snatch 5 KB Halos/direction Mobility Goblet Squat hold – 1 min Bully Stretch – 1 min/side Overhead Distraction with band

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07.23.18

Warmup EMOM X 6 5 Air Squats 10 Alpine Jacks (5/side) 5 Sit-ups Mobility Tack and Floss glute – 1 min/side Lacrosse Ball to Psoas – 1 min/side HAM drill/side (Spiderman, Senior Picture, Frog, 10 Duck Walk Steps) Skill Review of the Back Squat with focus on keeping an active and braced core during every

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07.22.18

Warmup EMOM x 5 6 Alpine Jacks (3/side) 3 Air Squats 3 Light DB Strict Press Mobility 15-20 Arm Circles/direction 10 monkey raises Wall Stretch for shoulder – 1 min/side 10 Lunges with twist at the bottom (5/side) Russian Babymaker hold – 1 min. Skill Review of movements in metcon Metcon “Jack” 20 min AMRAP

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07.21.18

COMPARE TO 8/19/16 Warmup Alternate with a partner for 6 min Partner 1 – 5 Shuttle Sprints, 5 Burpees, 5 Duck Walk Steps Per Leg Partner 2 – AMRAP Air Squats Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Bench Press – Lie on your back with your feet flat on the floor.

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07.20.18

Warmup 6 minute AMRAP 10 Bent Over Rows with unloaded barbell 10 Hollow Rocks 3 Inchworm with Scap Push-up 5 Roving Planks/direction 10 Cat/Cow each Mobility With a partner (be gentle and communicate with your partner on these): Sit down overhead stretch – 1 min/partner Behind the back stretch – 1 min/partner 1 min of

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07.19.18

Warmup Tic Tac Toe team relay X 6 minutes (https://www.youtube.com/watch?v=qBVExKlSi6Y) Coaches will come up with appropriate penalty reps for team that doesn’t win each round. Mobility Active Downward Dog – 1 min. Then with a PVC Pipe: 8 PVC Chest Breech Per Side 8 Reps PVC mixed grip front rotation, switch grip and repeat PVC

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07.18.18

Warmup With a 6 min. running clock “Island Hopping” (https://www.youtube.com/watch?v=vfSSlytA0s0) In teams of 2 with 3 plates, teams will race one another to travel 50’. The first team across the finish line will be exempt from the penalty movement of the coach’s choice. After penalty reps are completed by athletes, the race will start once

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07.17.18

Warmup 8-6-4-2-4-6-8 Push-ups Shuttle Sprints (down/back counts as “1” rep) Mobility 3 position Lower Body Band Stretch/side Active Cossack Stretch – 10/side 20 Banded Pull-throughs Active Pigeon Stretch – 1 min/side Skill Review of the KB jump squat with emphasis on keeping core tight while fully extending and squeezing glutes at the top Review of

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07.16.18

Warmup 3 rounds Run 200m 10 KB Windmill (5/side) 10 Lunging PVC Pass Throughs (5/side) Mobility 10 Band Pull Aparts 10 Banded Front Fack Presses 10 “Thread the Needle”/side (https://www.youtube.com/watch?v=MfUx9FCOb1E) 20 Rocking Pole Squats Skill Review of the Snatch Balance. Emphasis on speed under the bar, and catching with the proper shoulder position while pressing

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07.15.18

COMPARE TO 3/11/18 Warmup Grab A Partner and work for 6 min. Partner 1 does double unders until partner 2 completes Bear Crawl Down, Inchworm Back Switch on every completed Down/Back Mobility Instructors Choice Skill Review all movements of the Metcon Metcon “Nutts” For Time Performance 10 Handstand Push-Ups 15 Deadlifts 250/165 lbs 25 Box

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07.14.18

COMPARE TO 1/18/18 Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to Scap-up Mobility Joint Mobility/Group stretch x 6 Min Skill Review the Pistol Squat and Handstand Hold on wall. Then attempt each of the following movements in a “ready – go” fashion for 3-4 reps

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07.13.18

COMPARE TO 2/23/18 Warmup 2-3 rounds @ 60% effort – 6 min cap 7 Burpees 5 American Swings 30’ Alternating Spiderman 10 Cal Row or Bike 30 DU’s or 60 Single Unders 5 Hanging Knee Raises Mobility Roll Lats out on foam roller – 1 min per side Smash Pecs with a Lacrosse Ball –

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07.12.18

COMPARE TO 5/25/18 Warmup 8 Shuttle Runs (turf to rig and back) Toy Soldier Walk to rig 8 Shoulder Scapular Wall Slides Walking Hip Cradle Back to turf 8 Shuttle Runs Walking Alternating Quad Stretch w/reach to rig 8 Hanging Scapular retractions Crab Walk back to turf Mobility 20 Banded Pull Throughs 3 Position Lower

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07.11.18

COMPARE TO 4/3/18 Warmup Head, Shoulders Knees and Cones Warmup x 6 min See the attached video. Mix this up as you like. If there is an odd number, 3 people can use one cone. Mobility Banded Elevated Ankle Mobility Drill – 1 min per side Lateral Chest Wall Opener – 1 min per side

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07.10.18

COMPARE TO 3/8/18 Warmup/Mobility 1 min of DU’s 1 min Spiderman L 1 min of DU’s 1 min of Spiderman R 1 min of Easy Squat Thrusts 1 min Pigeon L 1 min of Easy Squat Thrusts 1 min Pigeon R 1 min of Alternating Step Ups 1 min Couch Stretch L 1 min of

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07.09.18

COMPARE TO 1/15/18 Warmup 5 min AMRAP Bear Crawl – Down and back 30’ 10 PVC OHS Duck Walk down Quad Pull back 30’ 10 PVC Lunging Pass Throughs Crab Walk down Toy Soldier back 30’ 10 PVC Thrusters Mobility 45 Sec Ankle Prying per Side – Use a DB or KB “Best” Hip Flexor

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07.07.18

COMPARE TO 7/26/17 Warmup 3 Rounds: 200m run Agility Ladder 2 in 1 out Drill 10 jumping jacks Mobility Joint Mobility/Group Stretch x 6 min Skill Review of the Handstand Push-up as well as scaling options, progressions and modifications. Strength EMOM x 12 Performance A – 12-15 Kipping HSPU (add deficit if possible) B –

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07.06.18

Warmup 10 Squat Thrusts 20 Double Unders/40 singles Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Banded Lat/Overhead Crank – 45 sec per side Banded Shoulder Rotation facing away from rig 15-18 Banded Split

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07.05.18

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility 45 sec/side Hammer-Nail Glute Mob with knee on Ab Mat 45 sec/side Split

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07.04.18

“1775” Performance AMRAP x 60 minutes 17 Power Cleans (135/95 lbs) 75 Air Squats At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next

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07.03.18

Warmup Run 200m Then 3 Rounds of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Squats Then Run 200m Mobility 45 sec per side Door Jamb Pec Stretch (using upright on rig) 15 side Lying Rotations per side 45 sec of tabletop bridges 90 sec of Thoracic Extension on Foam Roller 1 min per

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07.02.18

Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to Scap Up Mobility Active Spiderman – 1 min/leg Pin and Stretch Top of Glutes/Hip with Lax Ball – 1 min per side Pin and Stretch Quads with Foam Roller – 1 min per side Skill Review the

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07.01.18

Warmup 6 minute AMRAP In Teams of 2. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. At 3 2 1 go, partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out

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06.30.18

COMPARE TO 2/9/18 Warmup 6 min AMRAP 10 Med Ball Cleans 50′ Overhead Walking Lunge with Med ball 30 Double Unders or Single Unders Mobility Pin and Stretch Quads with Foam Roller – 1 min Per Side Banded Chicken Wing Pull 45 sec per side Foam Roll/Lax Back and Shoulders x 3 min Skill Review

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06.29.18

Warmup Run 400m then 10-1 Bodyweight Walking Lunge Steps per leg Wall Balls Mobility Joint Mobility/Group Stretch x 6 min Skill Review the mechanics of Walking Lunges with a bar in the Front Rack position as well as the Pistol Squat and scaling options. Lunge – Stand with feet hip width with the bar in

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06.26.18

Warmup 6 min AMRAP 1 Burpee 5 Air Squats High Knees Down/Butt Kicks Back 50′ 2 Burpees 10 Air Squats Bear Crawl Down/Back 50′ 3 Burpees 15 Air Squats Broad Jump Down/Back 50′ Mobility Joint Mobility/Group Stretch x 6 min Skill Review the points of performance of both the Strict Press and the Strict Pull-up.

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06.25.17

Warmup/Mobility 1 min of mini band Ankle Jacks 1 min of Donkey Calf Raises 1 min of Standing Alternating Dynamic Hip Rotation 1 min of Lying mini band Hip Flexion/Extension 1 min Alternating Walking Dynamic Quad and Hamstring Stretch 1 min of mini band Jump Squats 1 min (30 sec per side) mini band Quadrupled

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06.23.18

COMPARE TO 3/7/18 Warmup “Rowling” In groups of 2-3, working for 6 min. Each group gets a rower and athletes will try to “rowl” a perfect strike (100M) in full pulls on the rower with no breaks in between. The whole team faces a 2 air squat and 1 burpee penalty for every meter off

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06.22.18

Warmup 6 min to complete: Medicine Ball Rotational Wheel Complex Performed in Teams of 2. IF THERE IS AN ODD NUMBER OF PEOPLE, THE COACH WILL PARTNER WITH SOMEONE. Each Team will need 1 medball. Person 1 is the “Pitcher”, Person 2 is the person doing the work. Each Person works through 1x each as

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06.21.18

Warmup 3 Rounds: 10 Glute Hip Bridges 30 reps of the Sprinter wall drill – 15 per leg alternating Mini Band Lateral Walk Down/Back Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Bench Press – Lie on your back with your feet flat on the floor. If your feet don’t reach the floor,

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06.20.18

Warmup Run 200m 10-8-6 Jump Squats Hollow Rocks Run 200m 6-4-2 Split Jacks per Leg Lying Leg raises Run 200m Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Mechanics of the Hand Stand Push-up – Emphasis on committing to getting to the wall with legs straight, back to wall (no banana shape) and

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06.19.18

Warmup 50m Butt Kicks, 50m High Knees 8 Squat Thrusts Lateral Crab Walk Down and Back 50m Skip For Height, 50m Backward Run 8 Squat Thrusts Bear Crawl Down, Reverse Bear Crawl Back 100m run 8 Squat Thrusts Karaoke Down and Back Mobility Banded Chicken Wing Pull 45 sec per side Barbell Elbow Pumps -1

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06.18.18

Warmup 6 Min AMRAP Mini Band Monster Walk Down/Back 5 Mini Band Clamshells per Leg 10 Mini Band Air Squats 15 Mini Band Jumping Jacks Mobility Elevated Soleus Stretch – 45 Sec Per Side 10 Seated Tibial Rotations 10 Rocking Pole Squats 45 Sec Per Side Tabletop Glute/Hip Flexor Stretch 45 Sec Per Side Figure

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06.17.18

Warmup Down and Back The 1/2 the Length of the Box High Knees Karaoke Burpee Broad Jump Defensive Shuffle Squat Walk down -Llunge back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Joint Mobility/group stretch x 6 min Skill Review all movements in the metcon Metcon “Victoria” Victoria Soto was one of the teachers

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06.16.18

COMPARE TO 3/8/18 Warmup/Mobility 1 min of DU’s 1 min Spiderman L 1 min of DU’s 1 min of Spiderman R 1 min of Easy Squat Thrusts 1 min Pigeon L 1 min of Easy Squat Thrusts 1 min Pigeon R 1 min of Alternating Step Ups 1 min Couch Stretch L 1 min of

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06.15.18

Warmup Run 200m Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back Then Run 200m Mobility Head/Neck Circles 5 per direction Shoulder Rolls 10 per direction Wrist Circles 10 per direction Windmill with Reach to the

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06.14.18

Warmup Simon Memory Drill x 6 min Mobility Lax Ball to Glute/Hamstring seated on Box with bend/extend leg and hip- 90 sec per side Smash/Roll Adductors with Foam Roller – 90 sec per side 3 Position Adductor/Hamstring Activation – 5-10 reps per position – Heels elevated – Flat feet – Toes elevated 3 Position Lower

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06.13.18

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility 20 Band Pull-aparts 20 Banded Presses From Front Rack Bully Stretch – 45

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06.12.18

Warmup Run 200m Then 3 Rounds of “Cindy” 5 Pull-ups, 10 Push Ups, 15 Air Squats Then Run 200m Mobility 45 sec per side Door Jamb Pec Stretch (using upright on rig) 15 Side Lying Rotations Per Side 45 sec of Tabletop Bridges 90 sec of Thoracic Extension on Foam Roller 1 min per side

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06.11.18

Warmup/Mobility Mini Band Monster Walk Down/Back Length of the gym 1 min Couch Stretch L 10 Mini Band Clamshells (10/leg) 1 min Couch Stretch R 20 Mini Band Air Squats 1 min Pigeon Stretch L 15 Wall Balls 1 min Pigeon Stretch R 20 Walking Lunge Steps 1 min Active Downward Dog 15 Burpees 1

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06.10.18

Warmup Run 400m Then 4 Rounds: 4 KB Halos Per Direction 8 Lunge with Twist Steps 12 air squats Then Run 200m Mobility Instructors Choice x 6 min Skill Review all movements in the Metcon Metcon “Sebena” For time: 2012 meter Row 30 seconds Rest Then: 12 Burpee Box Jumps (30/24 in) 24 Thrusters (135/95

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06.09.18

COMPARE TO 1/24/18 Warmup Battle Rope Sprint Matrix The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 15 seconds. After the 15 seconds passes by they will switch with the

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06.08.18

Warmup Run 100m 10 Burpees 50m High Knees Out, 50m Butt Kicks Back 5 Prisoner Getups 50m Karaoke Out, 50m Karaoke Back Standing Leg Kicks – 10 out, 10 Across per leg Mobility 20 Banded Pull Throughs 3 Position Lower Body Band Stretch 20 Cat Cows 20 alternating Scorpions Skill Review the Deadlift and a

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06.07.18

Warmup Walking Downward Dog – 30 ft Down Cat Crawl – 30 ft Back Then: 10-8-6-4-2 Split Jacks per leg Abmat Sit Ups Then: Walking Downward Dog – 30 Ft Down Cat Crawl 30 ft Back Mobility Joint Mobility/Group Stretch x 6 min Skill Review all of the movements in the Metcon. Then spend 5-6

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06.06.18

Warmup 6 Min AMRAP 8 Overhand and 8 Reverse Hand PVC Pulses 8 KB Windmills Per Side KB Halos – 5 rotations per direction 8 Thrusters with unloaded bar 8 Reverse Hand Push-ups Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders,

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06.05.18

Warmup Head, Shoulders Knees and Cones Warmup x 6 min Mobility Banded Chicken Wing Pull 45 sec per side Barbell Elbow Pumps -1 Min Then with a PVC Pipe 8 PVC Chest Breech per side 8 Reps PVC mixed grip front rotation, switch grip and repeat PVC Scapula Floss – 30 sec per side Skill

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06.04.18

Warmup 100m Run 100m Run Backward Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back Then: 100M Run 100M Run Backward Mobility 1 Min Banded Hip Extension per leg 1 Min Banded Spiderman with attempted elbow

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06.03.18

Warmup EMOM x 6 5 Monkey Raises 5 Air Squats 5 Squat Thrusts Mobility Instructor’s Choice Skill Review all movements in the Metcon Metcon “Eva” 5 Rounds For Time Performance 800 Meter Run 30 Kettlebell Swings 32kg/24kg 30 Pull-Ups Lifestyle 800 Meter Run 30 Kettlebell Swings 24kg/16kg 30 Pull-Ups Fitness 800 Meter Run 20 Kettlebell

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06.02.18

COMPARE TO 8/11/17 Warmup 6 min AMRAP 5 Jump Squats 5 Med Ball cleans 5 Jump Squats 5 Abmat Situps Mobility Barbell Elbow Pumps (1 min) Couch Stretch ( 45 sec per side) Pigeon Stretch (45 sec per side) Foam Roll T spine Skill Review the Hindu Push Up, GHD Situp and Reverse Lunges Practice/warmup

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06.01.18

Warmup With an unloaded bar and a 6 min running clock perform 2-3 rounds: Clean High Pull x 5 Hang Muscle Clean x 5 Strict Press x 5 Hang Power Clean x 5 – 2 sec pause in the Catch Push Jerk x 5 Hang Squat Clean x 5 – 2 sec pause in the

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05.31.18

Warmup 6 Min AMRAP: 10 Banded Face Pulls 10 KB Halos (5/Side) 10 Bodyweight Russian Step Ups (5/side) 10 Single Arm DB Thruster (5/Side) Mobility LAX ball into pectoral at wall – 15-30 arm passes/side (every 5 reps or so re adjust ball an find a few spot) Banded shoulder L to overhead 15-30/side (hold

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05.30.18

Warmup/Mobility 1 min of Mini Band Ankle Jacks 1 min of Donkey Calf Raises 1 min of Standing Alternating Dynamic Hip Rotation 1 min of lying mini band hip flexion/extension 1 min Alternating Walking Dynamic Quad and Hamstring Stretch 1 min of Mini Band Jump Squats 1 min (30 sec per side) Mini Band Quadrupled

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05.29.18

Warmup 200m Run Then 10-8-6-4-2 Split Jacks Per Leg Abmat Sit Ups Then 200M Run Mobility 15-20 PVC Pass Throughs 10-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/PVC- 1 min wide, 1 min Kneeling Elbow to knee to open stretch – 10 per side Skill Review the points of performance of both the

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05.28.18

Memorial Day Murph As Rx: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run (Wearing a 20 # Vest) Other Options: ½ Murph Run 800M 50 Pull Ups 100 Push Ups 150 Air Squats Run 800m Partner Murph 1 Mile Run as a team 100 Pull Ups Switching every

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05.27.18

Warmup With a 6 min running clock: 2 min of Rowing 2 min of Double Unders 2 min of 15 Ab Mats + 10 PVC OH Squats + 5 Push Ups Mobility Instructor’s Choice Skill Review and Practice and warmup all movements from Strength Strength “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body

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05.26.18

COMPARE TO 7/31/17 Warmup In any order: Run 400m 75 DUs or 150 SU’s Bike 20 Cal Mobility Joint Mobility Wrist Circles 10-15 each direction Elbow Circles 10-15 each direction Arm Circles 10-15 each direction Arm Rotations 10-15 each direction Tricep Stretch Side Bends 10-15 each direction Torso Rotations 10-15 each direction Hip Circles 10-15

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05.25.18

Warmup 8 Shuttle Runs (turf to rig and back) Toy Soldier Walk to Rig 8 Shoulder Scapular Wall Slides Walking Hip Cradle Back to Turf 8 Shuttle Runs Walking Alternating Quad Stretch w/reach to Rig 8 Hanging Scapular retractions Crab Walk Back to Turf Mobility 20 Banded Pull-throughs 3 Position Lower Body Band Stretch 20

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05.24.18

Warmup 6 Min AMRAP 8 Overhand and 8 Reverse Hand PVC Pulses 8 KB Windmills per side KB Halos – 5 rotations per direction 8 Thrusters with unloaded bar 8 Reverse Hand Push-ups Mobility 90 sec Kneeling Calf/Achilles Smash with Foam Roller Wall Shoulder Opener Drill – 30 sec with arms in line with shoulders,

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05.23.18

Warmup EMOM x 6 5 Monkey Raises 5 Air Squats 5 Squat Thrusts Mobility 90 sec Couch Stretch per side 90 sec per side – Double Banded Hamstring Stretch 90 Sec Per Side Banded Shoulder stretch w/external rotation Lateral Chest Wall Opener – 1 min per side Skill Review each of the following: – Snatch

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05.22.18

Warmup Run 400m 15 Med Ball Cleans 15 Jump Squats Run 200m 12 Wall Balls 12 Push Ups Mobility 20 Band Pull-aparts 20 Banded Presses from Front Rack Bully Stretch – 45 sec per side Roller in Mid Back – Hug and Extend – 1 Min Roller In Mid Back with Overhead Barbell or KB

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05.21.18

Warmup 5 min AMRAP Bear Crawl – down and back 30’ 10 PVC OHS Duck Walk down, Quad Pull back 30’ 10 PVC Lunging Pass Throughs Crab Walk down, Toy Soldier back 30’ 10 PVC Thrusters Mobility 1 min Couch Stretch per side 1 min of Bodyweight hip bridges 1 min Banded Spiderman per side

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05.20.18

Warmup Mini Tabata 20sec on 10sec off x 3 rounds each Front Squat with unloaded bar Alpine Jack Leg Raise PVC Lunging Pass Through Mobility Instructors Choice Skill Review and Practice all movements in the Metcon Metcon “Three Wise Men” “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang

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05.19.18

COMPARE TO 9/21/16 Warmup Run 200m Bear Crawl 1 length of the gym and Spiderman back Run 200m Duck Walk 1 length of the gym and Broad Jump back Run 200m High Knees 1 length of the gym and Butt Kicks back Mobility 20 Banded Good Mornings – Black or Purple/Red or Black 3 Position

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05.18.18

Warmup Run 100m Run 100m Backwards Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back Then: Run 100m Run 100m Backwards Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Strict TTB, Hindu Push Up,

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05.17.18

Warmup 6 Min of Ladder Drills Ickey Shuffle Side Straddle Hop Lateral In and Out – Leading with L Lateral In and Out – Leading with R 2 In 1 Out Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini Band External Rotations with palms up and 10 with palms

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05.16.18

Warmup 2 Rounds with an unloaded bar or PVC pipe and a band 10 Banded Good Mornings 5 Power Snatch 5 Power Cleans Rest 10s 10 Banded Good Mornings 5 Push Press 5 Thrusters Rest 10s 10 Banded Good Mornings 5 Squat Cleans 5 Jerks Mobility 90 Second Pigeon Stretch Per Side 90 sec per

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05.15.18

Warmup 6 min AMRAP 1 Burpee 5 Air Squats High Knees Down/Butt Kicks Back 50′ 2 Burpees 10 Air Squats Bear Crawl Down/Back 50′ 3 Burpees 15 Air Squats Broad Jump Down/Back 50′ Mobility Joint Mobility/Group Stretch x 6 min Skill Review the points of performance of both the Strict Press and the Strict Pull

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05.14.18

Warmup 6 Min 360 PVC Box Jump Relay Mobility 20 Lateral Steps Per Direction 10 Single leg Glute hip Bridges with band at knee per side 10 Standing Lateral Kicks with band at ankles per side (holding wall or pole) 20 Banded Jump Squats 10 mini Band Mini Band Quadrupled Hip Extension per side 10

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05.13.18

Warmup 6 min AMRAP 1 Burpee 5 Air Squats High Knees Down/Butt Kicks Back 50′ 2 Burpees 10 Air Squats Bear Crawl Down/Back 50′ 3 Burpees 15 Air Squats Broad Jump Down/Back 50′ Mobility Instructors Choice x 6 min Skill Review all movements in the Metcon Metcon “Marston” 20 min AMRAP Performance 1 Deadlift 405/285

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05.12.18

COMPARE TO 9/26/17 Warmup 5 min AMRAP with a partner: 30 Partner Wallballs over a Pull-up Bar 15 Chest Passes w/Medball 10 Squat Thrusts (5 each) Mobility Joint Mobility: Wrist Circles 10-15 each direction Elbow Circles 10-15 each direction Arm Circles 10-15 each direction Arm Rotations 10-15 each direction Tricep Stretch Side Bends 10-15 each

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05.11.18

Warmup 6 Min AMRAP: Single Leg Hip Bridge, 5 per side 8 Overhand and 8 Reverse Hand PVC Pulses 8 KB Windmills Per Side KB Halos – 5 rotations per direction Mobility – LAX Ball into pectoral at wall – 15-30 arm passes/side (every 5 reps or so re adjust ball an find a few

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05.10.18

Warmup Target Mobility Bear Crawl 10 Push ups Walking Tall Knee Tuck 10 Ab Mats Spiderman 10 Jump Squats Straight Leg Deadlift Walk 10 Pull-ups Toy Soldier Walk 10 Hollow Rocks Mobility 20 Band Pull Aparts 20 Banded Face Pulls 20 Banded Pull Throughs 3 Position Lower Body Band Stretch Skill Review the Mechanics of

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05.09.18

Warmup Run 800m Mobility Joint Mobility/Group Stretch x 6 min Skill Review Push-ups – Ensure a proper “plank” position on setup with feet together up on toes, butt squeezed tight, back flat, abs braced, head neutral and arms locked out – Arms should fully extended directly over the shoulders – Hands should “shut off the

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05.08.18

Warmup 50m Butt Kicks, 50m High Knees 8 Squat Thrusts Lateral Crab Walk Down and Back 50m Skip For Height, 50m Backward Run 8 Squat Thrusts Bear Crawl Down, Reverse Bear Crawl Back 100m run 8 Squat Thrusts Karaoke Down and Back Mobility Banded Chicken Wing Pull 45 sec per side Barbell Elbow Pumps -1

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05.07.18

Warmup/Mobility 1 min of Mini Band Ankle Jacks 1 min of Donkey Calf Raises 1 min of Standing Alternating Dynamic Hip Rotation 1 min of Lying Mini Band Hip Flexion/Extension 1 min Alternating Walking Dynamic Quad and Hamstring Stretch 1 min of Mini Band Jump Squats 1 min (30 sec per side) Mini Band Quadrupled

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05.06.18

Warmup Down and Back The 1/2 Length of the Box HIgh Knees down/butt kicks back Karaoke Broad jump down/inchworm back Defensive shuffle Forward Lunge Down/Reverse lunge back Rotational sumo Frog Hop Down, Duck Walk back Mobility Instructors Choice Skill Review and Practice all movements from Metcon Metcon Performance 20 Deadlifts 275/185 Run 400m 20 KB

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05.04.18

Warmup 6 min AMRAP 1 Burpee 5 Air Squats High Knees Down/Butt Kicks Back 2 Burpees 10 Air Squats Bear Crawl Down/Back 3 Burpees 15 Air Squats Lateral Lunge L Down, Lateral Lunge R Back (All Down and backs from rig to turf and back) Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall

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05.03.18

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility Joint Mobility/Group Stretch x 6 min Skill Review rowing technique and the points

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05.02.18

Warmup Alternating with a partner for 6 min 5 Squat Thrusts 7 Unloaded Bar Thrusters 9 Lateral Jumps over bar Mobility Foam Roll Adductors x 10 passes per leg Foam Roll IT Bands x 10 passes per leg Lateral Stretch and Split Stretch Combo using foam roller x 5 reps Foam Roll Posterior Chain x

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05.01.18

Warmup Run 200m Then 3 Rounds of “Cindy” 5 Pull Ups, 10 Push Ups, 15 Air Squats Then Run 200m Mobility 45 sec per side Door Jamb Pec Stretch (using upright on rig) 15 Side Lying Rotations per side 45 sec of Tabletop Bridges 90 sec of Thoracic Extension on Foam Roller 1 min per

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04.30.18

Warmup/Mobility 1 min of Mini Band Ankle Jacks 1 min of Donkey Calf Raises 1 min of Standing Alternating Dynamic Hip Rotation 1 min of lying Mini Band Hip Flexion/Extension 1 min Alternating Walking Dynamic Quad and Hamstring Stretch 1 min of Mini Band Jump Squats 1 min (30 sec per side) Mini Band Quadrupled

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04.29.18

Warmup With a partner for 6 min: 1 Person holds a Plank, 1 Person Bear Crawls down and back, then switch. 1 Person holds the bottom of a Squat, 1 Person Duck Walks down and back, then switch. 1 Person hangs from the Pull-up rig, 1 Person Broad Jump Burpees down and back. Start over

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04.28.18

COMPARE TO 3/8/17 Warmup PVC Reaction Circle Game x 6 min Mobility Joint Mobility/Group Stretch x 6 min Skill Coach demonstration of each of the following: – Clean Deadlift – Clean High Pull – Hang Power Clean – Hang Squat Clean Then with a 5 min running athletes will move through sets of the following

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04.27.18

Warmup 100m Run 100m Run Backward Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back Then: 100M Run 100M Run Backward Mobility 45 Sec Ankle Prying per Side – Use a DB or KB “Best” Hip

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04.26.18

Warmup Battle Rope Sprint Matrix The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 15 seconds. After the 15 seconds passes by they will switch with the person behind them

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04.25.18

Warmup 6 min of Ladder Drills Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility Joint Mobility: Wrist Circles 10-15 each direction Elbow Circles 10-15 each direction Arm Circles 10-15 each direction Arm Rotations 10-15

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04.24.18

Warmup Head, Shoulders Knees and Cones Warmup x 6 min. Mobility Side Lying Windmill with Foam Roller – 12 Per Arm 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini Band External Rotations with palms up and 10 with palms down 5 Mini Band Shoulder Oscillation Raises with palms facing in

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04.23.18

Warmup/Mobility Mini Band Monster Walk Down/Back Length of the gym 1 min Couch Stretch L 10 Mini Band Clamshells (10/leg) 1 min Couch Stretch R 20 Mini Band Air Squats 1 min Pigeon Stretch L 20 Wall Balls 1 min Pigeon Stretch R 20 Walking Lunge Steps 1 min Active Downward Dog 20 Burpees 1

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04.22.18

Warmup Target Mobility Squat Walk 10 Push-ups Bear Crawl 10 Ab Mat Sit-ups Spider 10 Tuck Jumps Lateral Lunge 10 Burpees Mobility Instructors Choice Skill Review all components of the Metcon Metcon “21 Guns” 21 Min AMRAP: 400m Run 21 Push Ups 21 Box Jumps (P/L – 24”/20”, F 20”/16”) 15 Burpees 9 Pull Ups

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04.21.18

Warmup 6 Min AMRAP: 10 Banded Face Pulls 10 KB Halos (5/Side) 10 Bodyweight Russian Step Ups (5/side) 10 Single Arm DB Thruster (5/Side) Mobility Banded Lat/Overhead Crank – 45 sec per side Banded Shoulder Rotation Facing Away From Rig 15-18 Banded Split Squats – band wrapped foot level on rig Banded Hip Capsule Stretch

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04.20.18

Warmup 5 min AMRAP 4 KB Halos per direction 8 Lunge with Twist Steps 12 Air Squats Mobility Smash/Roll Adductors with Foam Roller – 45 sec per side 3 Position Adductor/Hamstring Activation – 8 reps per position – Heels elevated – Flat feet – Toes elevated 3 Position Lower Body Band Stretch Skill Review the

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04.19.18

Warmup Down and Back The 1/2 Length of the gym High Knees down, Toy soldier back Karaoke Broad Jump down, Inchworm back Defensive Shuffle Single Straight Leg Toe Taps down, Zig Zag Hops back Skip for Height Gorilla Hop down, Duck Walk back Mobility Roller in Mid Back – Hug and Extend – 1 min

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04.18.18

Warmup 200m Run Then 10-8-6-4-2 Wall Balls Lunging PVC Pass Throughs 200m Run Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Power Clean Working from the Top Down, review the 3 positions of the Clean. Strength EMOM x 20 Performance/Lifestyle Evens – 1 Power Clean – Start around 65-70% and add 10 LBS

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04.17.18

Warmup EMOM x 6 5 Monkey Raises 10 Jump Squats 15 Double Unders or Single Unders Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini Band External Rotations with palms up and 10 with palms down 5 Mini Band Shoulder Oscillation Raises with palms facing in and 5 with palms

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04.16.18

Warmup 10 Squat Thrusts 10 Shuttle Sprints Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back Then: 10 Squat Thrusts 10 Shuttle Sprints Mobility Foam Roll/Smash Lats, Triceps, Erectors and Traps x 3-4 min Then: HAM

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04.15.18

Warmup In teams of 2-3, One person works while the others wait to rotate through. 6 min AMRAP 3 Burpees 6 Ball Slams 9 Jump Squats Mobility Joint Mobility/Group Stretch x 6 min Skill Review all Movements from the Metcon Metcon “Chumley” 30 min AMRAP, alternating rounds with a partner 100 Meter Run 10 Pull

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04.14.18

COMPARE TO 9/26/17 Warmup With a partner, 5 min AMRAP: 30 Partner Wallballs over a Pull-up bar 15 Chest Passes w/medball 10 Squat Thrusts (5 each) Mobility Joint Mobility: Wrist Circles 10-15 each direction Elbow Circles 10-15 each direction Arm Circles 10-15 each direction Arm Rotations 10-15 each direction Tricep Stretch Side Bends 10-15 each

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04.13.18

Warmup Battle Rope Sprint Matrix The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 15 seconds. After the 15 seconds passes by they will switch with the person behind them

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04.12.18

Warmup 6 min AMRAP 20 Double Unders or 40 singles 8 Walking Lunges per leg 4 Walkout to Scap-up Mobility Joint Mobility/Group stretch x 6 Min Skill Review the Pistol Squat. Then attempt each of the following movements for 5-8 reps of each. Bench/Box Seated Pistol Knee Tap Squat Candlestick roll up Pistol With Counterweight

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04.11.18

Warmup With an unloaded bar: 5 Muscle Snatches 10 Front Rack Reverse Lunges 5 Hang Power Snatch 10 Air Squats 5 Power Snatch 10 Sit-ups 5 Overhead Squats 10 Hollow Rocks Mobility 45 sec/side Hammer-Nail Glute Mob with knee on Ab mat 45 sec/side Split Stance Adductor Mob with knee on Ab mat 1 min

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04.10.18

Warmup 2 Rounds with a light KB 5 KB Push Press per side 5 Single Arm Russian Swing per side 5 KB Windmills per side 5 Goblet Reverse Lunge Per side 5 Burpees Mobility 20 Band Pull-aparts 2 min to work a Lax Ball up and down the ridge of each scapula 90 sec per

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04.09.18

Warmup Lateral Steps down and back 1/2 of the gym with mini band at knees. 10 Single leg Glute hip Bridges with band at knee per side 8 Standing Lateral Kicks with band at ankles per side (holding wall) 8 Standing Kickbacks with band at ankles per side (holding wall) 8 Standing Forward Kicks with

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04.08.18

Warmup With a 6 min running clock: 2 min of Rowing 2 min of Double Unders 2 min of 15 Abmats + 10 PVC OH Squats + 5 Push Ups Mobility Instructors Choice Skill Review and Practice all movements in the Metcon Metcon “Del” For Time: 25 Burpees 400 meter Run 25 Pull-ups 400 meter

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04.07.18

COMPARE TO 7/11/17 Warmup PVC Reaction Circle Game x 6 min Mobility Joint Mobility/Group Stretch x 6 min Skill Review all movements in the Metcon Specific Warmup 3-4 Rounds at an easy/moderate pace under a 7 min cap 25 DU’s/ 50 SU’s Unloaded Bar Thruster – 8 Reps Squat Thrust + Box Step Up and

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04.06.18

Warmup EMOM x 6 3 PGU 4 Squat Thrusts 15 Double Unders or 15 Single Unders Mobility Joint Mobility/Group Stretch x 6 min Skill Review the L-Seated Dumbbell Press with the group using a light set of dumbbells Key points: – Glutes, hamstrings and heels should be making contact with the floor. – Make sure

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04.05.18

Warmup 6 Min AMRAP: Single Leg Hip Bridge x 5 each side Lying Superman x 10 Seated Good Morning w/PVC or Unloaded Bar x 10 KB Halos – 5 rotations per direction Mobility Banded Elevated Ankle Mobility Drill – 1 min per side Lateral Chest Wall Opener – 1 min per side Roller T-Spine extension

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04.04.18

Warmup Mini Tabata 20sec on 10sec off x 3 rounds of each Unloaded Bar Thrusters Alpine Jacks Lying Leg Raises PVC Lunging pass through Mobility Inverted Active Hamstring Stretch With PVC Pipe – 4 slow reps per leg Band Supported Leg Lowering – 15 Reps per side Lunging Cat Cow – 10 per side High/Lateral

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04.03.18

Warmup Head, Shoulders Knees and Cones Warmup x 6 min Mobility Banded Elevated Ankle Mobility Drill – 1 min per side Lateral Chest Wall Opener – 1 min per side Roller T-Spine Extension on wall – 1 min HAM Drill Per Side – Spiderman Stretch to Hip Drop (senior picture), Frog Stretch, 10 steps duck

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04.02.18

Warmup/Mobility Mini Band Monster Walk Down/Back Length of the gym 1 min Couch Stretch L 10 mini Band Clamshells (10/leg) 1 min Couch Stretch R 20 Mini Band Air Squats 1 min Pigeon Stretch L 20 Wall Balls 1 min Pigeon Stretch R 20 Walking Lunge Steps 1 min Active Downward Dog 20 Burpees 1

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03.31.18

COMPARE TO 12/11/17 Warmup Target Mobility – Go from target to target and perform the following Cross Body Toe Tap, Alternating Legs 10 Push-ups Cat Crawl 10 Split jacks/Leg Alternating Spiderman with Twist to Open 10 Tuck Jumps Lateral Lunge 10 Scap Push ups Mobility Banded Chicken Wing Pull 45 sec per side Barbell Elbow

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03.30.18

Warmup 6 min AMRAP 1 Burpee 10 DU’s or 30 singles 2 Burpees 20 DU’s or 60 singles 3 Burpees 30 DUs or 90 singles 4 Burpees 40 DU’s or 120 singles and so on…. Mobility 10 Single Leg Glute Bridges per leg 10 Cook Squats with active overhead rotation and reach 45 Sec Front

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03.29.18

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility 45 Sec/side Hammer-Nail Glute Mob with knee on Abmat 45 Sec/side Split Stance

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03.28.18

Warmup PVC Reaction Circle Game x 6 min Mobility Foam Roll/Lax Ball Smash lats, triceps, traps and mid and upper back. Skill Review the Mechanics of the Hand Stand Push Up – Emphasis on committing to getting to the wall with legs straight, back to wall (no banana shape) and head looking forward at wall

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03.26.18

Warmup 6 min of Ladder Drills Skier Drill 10 Unloaded bar Front Squats High Knees 10 Burpees Ali Shuffle L 10 Unloaded Bar Thrusters Ali Shuffle R 10 Alpine Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility 10 Single Glute Bridges per leg 10 Cook Squats with active overhead rotation and reach 45 sec

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03.25.18

Warmup With a 6 min running clock perform: 2 min of Rowing 2 min of Double unders 2 min of 15 Abmats + 10 PVC OH Squats + 5 Push Ups Mobility Instructors Choice Skill Review and Practice all movements in the Metcon Metcon EverProven Legendary Member Christian Seeber “Xian” For time: Buy In: 200m

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03.24.18

COMPARE TO 11/28/17 Warmup Target Mobility Walking Quad Pull 10 Push-ups Bear Crawl 10 Ab mat Situps Spiderman 10 Jump Squats Lateral Lunge 10 Pull ups Rotational Sumo 10 Hollow Rocks Mobility Smash/Roll Adductors with Foam Roller – 45 sec per side 3 Position Adductor/Hamstring Activation – 8 reps per position – Heels elevated –

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03.23.18

Warmup 3 Rounds 30 Double Unders or 60 Singles 8 Walking Lunges 8 Air Squats 30 Double Unders or 60 Singles 8 Push Ups 8 Pull Ups or Ring Rows Mobility Everyone needs 2 mini bands – 1 strong for lower body one lighter for shoulders. 10 Mini Band Lateral Toe Taps/Side 10 Mini Band

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03.22.18

Warmup 10 Shuttle Runs Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back 10 Shuttle Runs Mobility 2 Rounds: 15 Banded Pushdowns 15 Banded Pull Aparts (1 set behind neck/1 set normal in front) 30 sec Side

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03.21.18

Warmup 6 min AMRAP
 20 Double Unders or 40 Singles 
8 Monkey Raises 4 Walkout to S Mobility Joint Mobility/Group Stretch x 6 min Skill Review the points of performance of the Push Jerk.  
Then perform sets of Push Jerk with an unloaded bar as 30 sec on/30 sec off for 5 rounds Strength
 Under a 15

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03.20.18

Warmup With a partner Complete a 5 min AMRAP: 30 Partner Wallballs over a pull up bar 15 Chest Passes w/Med Ball 10 Squat Thrusts (5 each) Mobility 1 min Bully Stretch Per Side 1 min Banded Shoulder Opener with External Rotation Per Side Double Arm Banded Opener Series – 45 sec tall lockout position,

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03.18.18

Warmup Mini Tabata 20sec on 10sec off x 3 rounds each Front Squat with unloaded bar Alpine Jack Leg Raise PVC Lunging pass through Mobility Instructors Choice Skill Review and Practice all movements in the Metcon Metcon “Zack” 23 min AMRAP 3 Power Cleans 14 HSPU 9 Front Squats 2 Muscle-ups P – 205/155 L

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03.17.18

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility 45 Sec/side Hammer-Nail Glute Mob with knee on Abmat 45 Sec/side Split Stance

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03.16.18

Warmup 6 min AMRAP 8 Good Mornings with unloaded bar 25′ Bear Crawl 8 Russian KB Swings – Moderate 8 Inchworm Pushups Mobility Lax Ball to glute/hamstring seated on box with bend/extend leg and hip- 90 sec per side Smash/Roll Adductors with Foam Roller – 90 sec per side 3 Position Adductor/Hamstring Activation – 5-10

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03.15.18

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Turkish Get Up. –

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03.14.18

Warmup 6 Min of Ladder Drills Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility Joint Mobility/Group Stretch x 6 min Skill Review the mechanics of Walking Lunges with a bar in the front rack

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03.13.18

Warmup 8 Shuttle Runs (turf to rig and back) Toy Soldier Walk to rig 8 Shoulder Scapular Wall Slides Walking Hip Cradle back to turf 8 Shuttle Runs Walking Alternating Quad Stretch w/reach to rig 8 Hanging Scapular retractions Crab Walk Back to turf Mobility 20 Band Pull-aparts 2 min to work a Lax Ball

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03.12.18

Warmup 6 Min AMRAP Mini Band Monster Walk Down/Back 5 Mini Band Clamshells per Leg 10 Mini Band Air Squats 15 Mini Band Jumping Jacks  Mobility Elevated Soleus Stretch – 45 Sec Per Side 10 Seated Tibial Rotations 10 Rocking Pole Squats 45 Sec Per Side Tabletop Glute/Hip Flexor Stretch 45 Sec Per Side Figure

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03.11.18

Warmup Grab A Partner and work for 6 min. Partner 1 does Double Unders until partner 2 completes Bear Crawl Down, Inchworm Back Switch on every completed Down/Back Mobility Instructors Choice Skill Review all movements of the Metcon Metcon “Nutts” For Time: Performance 10 Handstand Push-Ups 15 Deadlifts 250/165 lbs 25 Box Jumps 30″/24″ 50

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03.10.18

COMPARE STRENGTH TO 10/5/17 COMPARE METCON TO 10/7/17 Warmup 6 min AMRAP 1 Burpee 10 DU’s or 30 singles 2 Burpees 20 DU’s or 60 singles 3 Burpees 30 DUs or 90 singles 4 Burpees 40 DU’s or 120 singles  and so on…. Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30

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03.09.18

Warmup 3 Rounds, not for time 10 Squat Thrusts 30’ Bear Crawl 30’ Walking Lunge 10 Squat Thrusts 30 Single Unders 30 second Plank Mobility Lax Ball smash forearms – 1 min per side Lax Ball smash foot arches x  1 min per side 90 sec Kneeling Calf/Achilles Smash with Foam Roller Wall Shoulder Opener Drill – 30 Sec

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03.08.18

Warmup/Mobility 1 min of DU’s 1 min Spiderman L 1 min of DU’s 1 min of Spiderman R 1 min of Easy Squat Thrusts 1 min Pigeon L 1 min of Easy Squat Thrusts 1 min Pigeon R 1 min of Alternating Step Ups 1 min Couch Stretch L 1 min of Alternating Step Ups

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03.07.18

Warmup “Rowling”   Mobility  Lying Chest Opener With Side Bow – 45 Sec Per Side  Lax Ball/Rig Pole Trap and Neck Release – 45 Sec Per Side Banded Rhomboid Stretch – 45 Sec Per Side 15 reps Double Foam Roller Mid Back Activation 15 Reps Low Trap Activation Skill Quickly review each part of the Snatch listed

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03.06.18

Warmup Walking Downward Dog – 30 Ft Down Cat Crawl 30 ft Back Then: 10-8-6-4-2 Split Jacks Per Leg Abmat Sit Ups Then: Walking Downward Dog – 30 Ft Down Cat Crawl 30 ft Back   Mobility Joint Mobility/Group Stretch x 6 min   Skill Review the Following Movements:  Deadlift DB Row from Lunge Position

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03.05.18

Warmup/Mobility Mini Band Monster Walk Down/Back Length of the gym 1 Min Couch Stretch L 10 Mini Band Clamshells (10/leg) 1 Min Couch Stretch R 20 Mini Band Air Squats 1 Min Pigeon Stretch L 20 Wall Balls 1 Min Pigeon Stretch R 20 Walking Lunge Steps 1 Min Active Downward Dog 20 Burpees 1

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03.04.18

Warmup In teams of 2-3, One person works while the others wait to rotate through.   6 min AMRAP 3 Burpees 6 Ball Slams 9 Jump Squats Mobility Joint Mobility/Group Stretch x 6 min Skill Review all Movements in the Metcon Metcon “CYRUS, ELI, JANIE, LIAM AND MARY” CrossFit Waterbury of Vermont created this WOD in memory

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03.03.18

COMPARE TO  6/15/17 Warmup 6 Min AMRAP 10 Banded Face Pulls 10 KB Halos (5/Side) 10 Bodyweight Russian Step Ups (5/side) 10 Single Arm DB Thruster (5/Side) Mobility Smash Lats, Scapulas, Delts, Traps and Triceps with Foam Roller/Lax Ball x 6 min Skill Review the points of performance of the Push Press. Then EMOM x 5 

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03.02.18

Warmup/Mobility DU’s or 60 Single Unders x 1 min Foam Roll Left Lat x 1 min Walking Lunges x 1 min Foam Roll Right  Lat x 1 min 30 sec Push Ups + 30 sec Air Squats Lax Ball to Left Tricep/Pec x 1 min 30 Sec Squat Thrusts + 30 Sec Lateral Lunges Lax

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03.01.18

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Turkish Get Up – Start with the

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02.28.18

Warmup 6 Min of Ladder Drills  Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side   Mobility 20 Banded Pull Troughs 3 Position Lower Body Band Stretch 20 Cat Cows 20 Alternating Scorpions    Skill Review

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02.27.18

Warmup 6 min AMRAP 20 Double Unders/40 Singles Bear Crawl Down 30′, Spiderman Back 30′ 5 Prisoner Get-ups Mobility Instructors Choice x 6 min Skill Review each of the following; – Snatch Pull – Snatch High Pull – Muscle Snatch – Behind the Neck Snatch Grip Push Jerk – Hang Power Snatch Then with a

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02.26.18

Warmup With a light KB and a mini band 10 KB Push Press per side Monster Walk 50 ft forward and backward 10 Single Arm Russian Swing per side 10 KB Windmills per side Mini Band Lateral Walk 30 ft per direction 5 Goblet Reverse Lunge Per side 5 Burpees Mobility 1 Min Banded Hip

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02.25.18

Warmup 6 Min AMRAP of 1 Burpee 5 Air Squats 2 Burpees 5 Air Squats 3 Burpees 5 Air Squats 4 Burpees 5 Air Squats… …and so on Mobility Instructors Choice  Skill Review and Practice all movements from Metcon Metcon “Christina”  On January 8th, 2011 in Tucson Arizona, during an open meeting held by U.S.

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02.24.18

Compare to 07.19.17 Warmup In any order Run 400m 50 DU’s/100 SU’s 15 Cal Bike Mobility – smash pecs, delts, and lats with lax ball and/or foam roller – banded shoulder openers of instructors choice – HAM Drill Skill Burgener Warm Up 1. down and up (Snatch Pull) 2. down + up + elbows high

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02.23.18

Warmup 2-3 rounds @ 60% effort – 6 min cap 7 Burpees 5 American Swings  30’ Alternating Spiderman  10 Cal Row or Bike 30 DU’s or 60 Single Unders  5 Hanging Knee Raises Mobility Roll Lats out on foam roller – 1 min  per side Smash Pecs with a lacrosse ball – 1 min  per side

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02.22.18

COMPARE TO 9/19/17 Warmup Alternating with a partner for 6 min: 5 Squat Thrusts 7 Unloaded Bar Thrusters 9 Lateral Jumps over bar Mobility Joint Mobility/Group Stretch x 6 min Skill Review all of the movements in the Metcon.  Then spend 5-6 min warming up the movements and selecting appropriate loads etc.  Metcon EMOMx30 Minute 1: 30 Sec

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02.21.18

Warmup Walking Downward Dog – 30ft Down Cat Crawl 30ft Back Then: 10-8-6-4-2 Split Jacks Per Leg Abmat Sit Ups Then: Walking Downward Dog – 30 Ft Down Cat Crawl 30 ft Back Mobility  Joint Mobility/Group Stretch x 6 min Skill Review each part of the Snatch listed below. Then with a 6 min running clock and

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02.20.18

Warmup “Rowling” In groups of 2-3, working for 6 min. Each group gets a rower and athletes will try to “rowl” a perfect strike (100M) in full pulls on the rower with no breaks in between. The whole team faces a 2 air squat and 1 burpee penalty for every meter off due in between

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02.19.18

Warmup/Mobility Mini Band Monster Walk Down/Back Length of the gym 1 Min Couch Stretch L 10 Mini Band Clamshells (10/leg) 1 Min Couch Stretch R 20 Mini Band Air Squats 1 Min Pigeon Stretch L 20 Wall Balls 1 Min Pigeon Stretch R 20 Walking Lunge Steps 1 Min Active Downward Dog 20 Burpees 1

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02.18.18

Warmup 6 min AMRAP 1 Burpee 5 Air Squats High Knees Down/Butt Kicks Back 50′ 2 Burpees 10 Air Squats Bear Crawl Down/Back 50′ 3 Burpees 15 Air Squats Broad Jump Down/Back 50′ Mobility Instructors Choice x 6 min Skill  Review all movements in the Metcon Metcon “Marston” 20 min AMRAP Performance 1 Deadlift 405/285

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02.17.18

COMPARE TO 8/8/17 Warmup Athletes Choice by vote! 6 min of Simon Memory Drill OR Dodgeball Mobility  45 Sec/side Hammer-Nail Glute Mob with knee on Abmat 45 Sec/side Split Stance Adductor Mob with knee on Abmat  1 Min Dynamic Downward Dog  45 Sec/side High Hamstring Tac and Floss with lax ball seated on box Skill Review

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02.16.18

Warmup In teams of 2-3, One person works while the others wait to rotate through.   6 min AMRAP 3 Burpees 6 Ball Slams 9 Jump Squats Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini Band External Rotations with palms up and 10 with palms down 5 Mini Band Shoulder Oscillation Raises with palms facing in and 5

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02.15.18

Warmup 10 Squat Thrusts 20 Double Unders/40 Singles  Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Barbell Calf Smash – 60 Sec per Side Barbell Quad Smash – 60 Sec per Side Foam Roll/Lax

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02.14.18

Warmup EMOM x 6 5 Monkey Raises 5 Air Squats 5 Squat Thrusts (No Push Up Burpee) Mobility Instructors Choice x 6 min Skill Review Push Ups. – Ensure a proper “plank” position on setup with feet together up on toes, butt squeezed tight, back flat, abs braced, head neutral and arms locked out – Arms should fully extended

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02.13.18

Warmup Tic Tac Toe Race x 6 min Here’s how it works. Make a Tic Tac Toe board by laying 4 long bands or PVC pipes across each other on the floor. Divide the group into two even lines across the gym from the board. The first 3 people in each line get either a fractional plate or an orange cone. At 321 go

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02.12.18

Warmup/Mobility 1 min of DU’s 1 min Spiderman L 1 min of DU’s 1 min of Spiderman R 1 min of Easy Squat Thrusts 1 min Pigeon L 1 min of Easy Squat Thrusts 1 min Pigeon R 1 min of Alternating Step Ups 1 min Couch Stretch L 1 min of Alternating Step Ups

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02.11.18

Warmup Down and Back The 1/2 the Length of the Box High Knees Karaoke Burpee Broad Jump Defensive Shuffle Duck Walk Down – Lunge Back Rotational Sumo  Frog Hop Down, Duck Walk back   Mobility Instructors Choice Skill Review all movements from the metcon Metcon In Honor of Local CrossFitter Pat Padgett – RIP  “PR for Pat”

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02.10.18

COMPARE TO 8/28/17 Warmup Athletes Choice by vote! 6 min of Simon Memory Drill OR Dodgeball (use large “Tennis Balls” that are in the closet)   Mobility  Pec/delt lacrosse ball smash  Bully Stretch  5 Way Hips – 4 reps of each: abduction, forward, backward, lightning bolt  4 Way Mini Band Walk – 10 step each: forward,

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02.09.18

Warmup 6 min AMRAP 10 Med Ball Cleans 50′ Overhead Walking Lunge with Med Ball 30 Double Unders or Single Unders   Mobility Pin and Stretch Quads with Foam Roller – 1 min per side Banded Chicken Wing pull 45 sec per side Foam Roll/Lax Back and Shoulders x 3 min Skill Review the SDLHP and points of

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02.08.18

Warmup 6 Min AMRAP Single Leg Hip Bridge x 5 each side  Walking Quad Pull 50’ down, Butt Kicks 50’ Back 6 Inchworm Pushups Walking Alternating Toe Tap 50’ Down, Skip for height 50’ back Mobility Instructors Choice x 6 min Skill Review the Mechanics of the Single Leg Deadlift. Use a light KB. Strength EMOM x 14

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02.07.18

Warmup Grab a Partner and move through the following for 6 min: Partner 1  – Holds the Bottom of a Squat Partner 2 – 3 PGU, 6 Tuck Jumps, 9 Shuttle Sprints Tag and Switch positions after the Shuttle sprints   Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Push Press, Push Jerk and Split Jerk with a PVC Pipe or Unloaded

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02.06.18

Warmup 6 min AMRAP 10 Lunging PVC Pass-throughs 8 Inchworms 6 Russian KB Swings Mobility 0-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/PVC- 1 min wide, 1 min tight Kneeling Elbow to knee to open stretch – 10 per side 1 min Russian Baby Maker Skill Review the Turkish Get Up – Move through

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02.05.18

Warmup Under a 6 min cap: 15 Burpees Then 10-8-6-4-2 Light Wall Balls Walking Lunges Then 15 Burpees Mobility Lateral Steps down and back 1/2 of the gym with mini band at knees.  10 Single Leg Glute Hip Bridges with band at knee per side 8 Standing Lateral Kicks with band at ankles per side (holding wall) 8 Standing Kickbacks with band at ankles per side (holding

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02.04.18

Warmup 6 min AMRAP 1 Burpee 5 Air Squats High Knees Down/Butt Kicks Back 50′ 2 Burpees 10 Air Squats Bear Crawl Down/Back 50′ 3 Burpees 15 Air Squats Broad Jump Down/Back 50′ Mobility Instructors Choice x 6 min Skill  Review all movements in the Metcon Metcon “Marston” 20 min AMRAP Performance 1 Deadlift 405/285

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02.03.18

COMPARE TO 11/13/17 Warmup Mini Tabata  20/10 for 4 rounds of each  Wall Ball Bike Hollow Rocks   Mobility PVC Inverted hamstring stretch – 6-8 reps per leg Band Supported Leg Lowering – 15 reps per side Lunging Cat Cow – 10 per side High/Lateral Glute, lax ball smash and floss  1 min per side

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02.02.18

Warmup Down and Back The 1/2 Length of the Box High Knees down/Butt Kicks back Karaoke Broad Jump down/Inchworm back Defensive Shuffle Forward Lunge down/Reverse Lunge back Rotational Sumo  Frog Hop down, Duck Walk back   Mobility 10 Single Leg Glute Bridges per leg 10 Cook Squats with active overhead rotation and reach 45 Sec

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02.01.18

Warmup 15 Shuttle Sprints   Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back   15 Shuttle Sprints   Mobility Dynamic Joint Mobility x 6 min   Skill Review kipping and discuss common faults seen in performing

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01.31.18

Warmup 6 min AMRAP 12 PVC OH Squats 6 Thrusters with Unloaded Bar 3 Walkout to Scap-up   Mobility Instructors Choice x 6 min Skill Review the Neutral Grip Alternating Dumbbell Bench Press  – Lie on your back with your feet flat on the floor. If your feet don’t reach the floor, use plates or a

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01.30.18

Warmup 6 min of Ladder Drills   Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side   Mobility Joint Mobility: Wrist Circles 10-15 each direction  Elbow Circles 10-15 each direction  Arm Circles 10-15 each direction  Arm Rotations 10-15 each direction  Tricep Stretch

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01.29.18

Warmup EMOM x 6  5 Med Ball Cleans 5 Monkey Raises 3-5 Burpees Mobility 5 Way Hips – 4 reps of each: abduction, forward, backward, lightning bolt  4 Way Mini Band Walk – 10 step each: forward, left, backward, right  Active Bent-leg Cossack Stretch x 1 min per side Skill Review the points of performance/mechanics of squatting. Then perform the

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01.28.18

Warmup In teams of 2-3, One person works while the others wait to rotate through.   6 min AMRAP 3 Burpees 6 Ball Slams 9 Jump Squats Mobility Joint Mobility/Group Stretch x 6 min Skill Review all movements in the Metcon Metcon “Nate” 20 Min AMRAP Performance 2 Muscle-ups  4 Strict Handstand Push-ups  8 American Kettlebell swings

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01.27.18

COMPARE TO 11/16/17 Warmup Simon Memory Drill x 6 min Mobility Head/Neck Circles 5 per direction Shoulder Rolls 10 per direction Wrist Circles 10 per direction Windmill with Reach to the Floor 5 per side Arm Rotations 10-15 each direction  Torso Rotations 10-15 each direction  Hip Circles 10-15 each direction   Cat Cows x 10

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01.26.18

Warmup 5 min AMRAP 4 KB Halos Per Direction 8 Lunge with Twist Steps 12 Air Squats Mobility Smash/Roll Adductors with Foam Roller  – 45 sec per side  3 Position Adductor/Hamstring Activation – 8 reps per position – Heels Elevated – Flat Feet – Toes Elevated 3 Position Lower Body Band Stretch Skill Review the Deadlift using

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01.25.18

Warmup 5 min AMRAP 10 Shuttle Sprints  10 Push-ups 10 Shuttle Sprints 10 Air Squats 10 Shuttle Sprints 10 Aquat Thrusts Mobility Joint Mobility/Group Stretch x 6 min Skill Review all the movements in the Metcon.  Then spend 5-6 min warming up the movements and selecting appropriate loads etc.  Metcon EMOMx30 Minute 1: 30 Sec

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01.24.18

Warmup Battle Rope Sprint Matrix The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 15 seconds. After the 15 seconds passes by they will switch with the person behind them

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01.23.18

Warmup Target Mobility  Bear Crawl 10 Push-ups Walking Tall Knee 10 Ab Mats Spiderman 10 Jump Squats Straight Leg Deadlift Walk 10 Pull-ups Toy Soldier Walk 10 Hollow Rocks   Mobility Banded Chicken Wing Pull 45 sec per side Barbell Elbow Pumps -1 min Then with a PVC Pipe: 8 PVC Chest Breach per eide 

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01.22.18

Warmup With a light KB and a mini band 10 KB Push Press per side Monster Walk 50 ft forward and backward 10 Single Arm Russian Swing per side 10 KB Windmills per side Mini Band Lateral Walk 30 ft per direction 5 Goblet Reverse Lunge per side 5 Burpees Mobility 1 min Banded Hip

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01.21.18

Warmup Grab A Partner and work for 6 min.  Partner 1 does Double Unders until partner 2 completes Bear Crawl Down, Inchworm Back  Switch on every completed Down/Back Mobility Instructors Choice Skill Review and Practice all movements in the Metcon. Metcon “Sage” 20 Minute AMRAP 20 Thrusters 20 Pull Ups 20 Burpees P – 135/95 L – 115/75 F

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01.20.18

COMPARE TO 11/17/17 Warmup 6 min AMRAP 12 PVC OH Squats 6 Thrusters with Unloaded Bar 3 Walkout to Scap Up Mobility Instructors Choice x 6 min Skill Review the Bench Press – Lie on your back with your feet flat on the floor. If your feet don’t reach the floor, use plates or a

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01.19.18

Warmup 6 min of Ladder Drills   Skier Drill 10 Unloaded Bar Front Squats High Knees 10 Burpees Ali Shuffle L 10 Unloaded Bar Thrusters Ali Shuffle R 10 Alpine Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility 20 Band Pull Aparts 2 min to work a Lax Ball up and down the Ridge of each Scapula 90 sec per side Lax Ball side shoulder opener 1 min

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01.18.18

Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges per leg 4 Walkout to Scap-up Mobility Joint Mobility/Group Stretch x 6 Min Skill Review the Pistol Squat and Handstand Hold on wall. Then attempt each of the following movements in a “ready – go” fashion for 3-4 reps of each. Then attempt

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01.17.18

Warmup PVC Reaction Circle Game x 6 min Mobility 1 min Bully Stretch Per Side 30 Band Pull-aparts (15 from the front, 15 from BTN) 20 Banded Presses from Front Rack 2 min to work a Lax Ball up and down the Ridge of each Scapula Skill Review the Mechanics of the Hand Stand Push Up – Emphasis

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01.16.17

Warmup 6 min easy AMRAP 20 Walking Lunges 10 Ball Slams 5 Burpees 1 easy lap around the gym Mobility 45 Sec/side Hammer-Nail Glute Mob with knee on Ab Mat 45 Sec/side Split Stance Adductor Mob with knee on Abmat  1 Min Dynamic Downward Dog  45 sec/side High Hamstring Tac and Floss with Lax Ball

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01.15.17

Warmup 5 min AMRAP Bear Crawl – Down and back 30’ 10 PVC OHS Duck Walk down quad pull back 30’ 10 PVC Lunging pass troughs Crab Walk down Toy Soldier back 30’ 10 PVC Thrusters Mobility 45 Sec Ankle Prying per Side – Use a DB or KB “Best” Hip Flexor Stretch, 45 min Per Side  Tactical Frog Stretch –

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01.14.18

Warmup Target Mobility Duck Walk 10 Hollow Rocks Bear Crawl 10 Ab mats Alternating Spiderman  10 Tuck Jumps Lateral Lunge 10 Jump Squats Mobility Instructors Choice Skill Review all movements from the Metcon. Metcon “Filthy Fifty” For time 50 Box jumps 50 Pull-ups 50 American Kettlebell swings 50 Bodyweight Walking Lunges 50 TTB 50 Push

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01.13.17

COMPARE STRENGTH TO11/28/17 and METCON TO 11/30/17 Warmup 6 min of “Funnel Tag”. Instructions: members of the class form a huddle. One person is left outside of the huddle (the tagger). The person outside of the huddle has 25 seconds to tag a selected person in the huddle. If the tagger tags the selected person

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01.12.18

Warmup Battle Rope Sprint Matrix The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 15 seconds. After the 15 seconds passes by they will switch with the person behind them

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01.11.18

Warmup 2 Rounds with an unloaded bar or PVC pipe and a band: 10 Banded Good mornings 5 Power Snatch 5 Power Cleans Rest 10sec 10 Banded Good mornings 5 Push Press 5 Thrusters Rest 10sec 10 Banded Good mornings 5 Squat Cleans 5 Jerks Mobility Barbell Elbow Pumps  (1 min) Couch Stretch ( 45

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01.10.18

Warmup Simon Memory Drill x 6 min Mobility Joint Mobility/Group Stretch x 6min Skill Review the DB/KB Renegade Row Mountain Climbers Alternating Med Ball Push Ups Single arm KB Thrusters Strength/Metcon EMOM x 30 Minute 1: 40s DB or KB Renegade Rows Minute 2: 40s Mountain Climbers Minute 3: 40s Alternating Med Ball Push Ups

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01.09.18

Warmup 15 Shuttle Runs 10 Squat Thrusts 12 Shuttle Runs 10 Air Squats 10 Shuttle Runs 10 Push Ups   Mobility/Skill 10-12 min cap, 1 Round: 3 x Snatch-Grip Romanian Deadlift   3 x Snatch High Pull from Below Knee   3 x Muscle Snatch   3 x Overhead Squat @3211  3 x Behind the Neck Snatch Grip Push

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01.08.18

Warmup 6 min AMRAP 50 Double Unders or 100 Single Unders Mini Band Lateral Walk 25′ L Mini Band Lateral Walk 25′ R Mobility Elevated Soleus Stretch – 45 Sec Per Side 10 Seated Tibial Rotations 10 Rocking Pole Squats 45 Sec Per Side Tabletop Glute/Hip Flexor Stretch 45 Sec Per Side Figure 4 Adductor

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01.07.18

COMPARE TO 10/31/17 Warmup Battle Rope Sprint Matrix: The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 20 seconds. After the 20 seconds passes by they will switch with the

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01.05.18

Warmup  In 50′ lengths: Spiderman Down, Reverse Spiderman Back  Forward Lunge Down, Reverse Lunge Back  Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back  Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility Lax Ball to Glute/Hamstring seated on box with bend/extend leg

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01.04.18

Warmup Mini Tabata  20/10 for 4 rounds of each Wall Ball Bike Hollow Rocks   Mobility PVC Inverted Hamstring Stretch – 6-8 reps per leg Band Supported Leg Lowering – 15 reps per side Lunging Cat Cow – 10 per side High/Lateral Glute – lax ball – smash and floss  1 min per side  

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01.03.18

Warmup 6 Min of PVC Reaction Circle Game Mobility 15-20 PVC Pass Troughs 1 min Internal Rotator Stretch w/PVC pipe per side 10-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/PVC- 1 min wide, 1 min tight Kneeling Elbow to Knee to open stretch – 10 per side 1 min Russian Baby Maker Skill Review

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01.02.18

Warmup/Mobility 1 min of DU’s 1 min Spiderman L 1 Min of DU’s 1 Min of Spiderman R 1 Min of Easy Squat Thrusts 1 Min Pigeon L 1 Min of Easy Squat Thrusts 1 Min Pigeon R 1 Min of Alternating Step Ups 1 Min Couch Stretch L 1 Min of Alternating Step Ups

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01.01.18

Warmup 6 Min AMRAP 8 Overhand and 8 Reverse Hand PVC Pulses  8 KB Windmills per side KB Halos – 5 rotations per direction 8 Thrusters with unloaded bar 8 Reverse Hand Push-ups Mobility Everyone needs 2 Mini Bands – 1 strong for lower body one lighter for shoulders. 10 Mini Band Lateral Toe Taps/side  10 Mini Band reverse Toe Taps/side 10 Mini Band Fire Hydrants per side

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12.30.17

COMPARE TO 10/18/17 Warmup Flight Simulator – 6 min Cap P/L – Double Unders 10-20-30-40-50-40-30-20-10 – Sets must be unbroken, or start over at 0 – Rest as needed between sets – If finished under the Cap, use the remainder to so how many you can do unbroken F – 20-40-60-80-100-80-60-40-20 Singles or Use 6

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12.28.17

Warmup PVC Reaction Circle Game x 6 min Mobility 1 min Bully Stretch Per Side 30 Band Pull Aparts (15 from the front, 15 from BTN) 20 Banded Presses from Front Rack 2 min to work a Lax Ball up and down the ridge of each scapula Skill Review the Mechanics of the Hand Stand Push Up – Emphasis

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12.27.17

Warmup 6 min of “Funnel Tag”. Instructions: Members of the class form a huddle. One person is left outside of the huddle (the tagger). The person outside of the huddle has 25 seconds to tag a selected person in the huddle. If the tagger tags the selected person with he 25 seconds, every person in

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12.26.17

Warmup 6 min of Ladder Drills   Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side   Mobility Joint Mobility: Wrist Circles 10-15 each direction  Elbow Circles 10-15 each direction  Arm Circles 10-15 each direction  Arm Rotations 10-15 each direction  Tricep

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12.23.17

COMPARE TO 12/19/16 Warmup 6 min AMRAP 20 Double Unders/50 Singles 10 Alt Lunging PVC Pass Through 5 Prisoner Get Ups Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Deadlift Strength EMOM x 10 A. 10 Deadlifts (aim for around 60% of your 1RM) B. 5 Dips Metcon “12 Days of CrossFit” Like the song

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12.22.17

Warmup 6 min Easy  AMRAP  7 Squat Thrusts 14 Russian KB Swings 28 Double Unders/56 Single Unders Mobility Joint Mobility/Group Stretch x 6 min Skill Review the mechanics of the Strict Press from a Front Rack. – Proper Front Rack position – Proper pressing mechanics – Proper barpath – Proper midline – Proper recovery Strength

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12.21.17

Warmup Target Mobility  Duck Walk 10 Push ups Bear Crawl 10 Ab mats Spiderman 10 Jump Squats Lateral Lunge 10 Pull ups Rotational Sumo 10 Hollow Rocks Mobility Joint Mobility/Group Stretch x 6 min Skill Review all variations of Pull Ups  Strict-Kipping-Butterfly Practice and progress through the appropriate movements for ability level for 3-5 min Strength With

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12.20.17

Warmup 6 Min 360 PVC Box Jump Relay How it works: The class will be divided into two groups and stationed at one side of the gym. On the opposite side of the gym will be 2 soft plyo boxes. Each box will have 4 PVC pipes lying on top of them and will extend

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12.19.17

Warmup 6 Min AMRAP Mini Band Monster Walk Down 5 Mini Band Clamshells per Leg 10 Mini Band Air Squats 15 Mini Band Jumping Jacks  Mobility 1 min Couch Stretch per side 1 min of Bodyweight Hip Bridges 1 min banded Spiderman per side  Kneeling Elbow to Knee to Open Stretch – 10 per side

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12.18.17

Warmup 6 min of “Funnel Tag”. Instructions: members of the class form a huddle. One person is left outside of the huddle (the tagger). The person outside of the huddle has 25 seconds to tag a selected person in the huddle. If the tagger tags the selected person with he 25 seconds, every person in

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12.17.17

Warmup Down and Back The 1/2 the Length of the Box High Knees Karaoke Burpee Broad Jump Defensive Shuffle Squat Walk Down – Lunge Back Rotational Sumo  Frog Hop Down, Duck Walk Back Mobility Joint Mobility/Group Stretch x 6 min Skill Review all movements in the Metcon Metcon “Victoria” Victoria Soto was one of the teachers

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12.16.17

COMPARE TO 6/7/17 Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to Scap Up Mobility Instructors Choice x 6 min Skill Review the Mechanics of the Single Leg Deadlift. Use a light KB. Strength EMOM x 14 Evens – 5 Single Leg Deadlifts Per Leg – use 1 KB or DB in each hand Odds – 10

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12.15.17

Warmup 6 min AMRAP 50 Double Unders/100 Single Unders Mini Band Lateral Walk 25′ L Mini Band Lateral Walk 25′ R Mobility Elevated Soleus Stretch – 45 Sec Per Side 10 Seated Tibial Rotations 10 Rocking Pole Squats 45 Sec Per Side Tabletop Glute/Hip Flexor Stretch 45 Sec Per Side Figure 4 Adductor Stretch Skill

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12.14.17

Warmup 6 Min of Ladder Drills  Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility Joint Mobility/Group Stretch x 6 min Skill Review and Discuss all movements in the Metcon Specific Warmup 4 Rounds at an

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12.13.17

Warmup 2 Rounds: 8 Overhand and 8 Reverse Hand PVC Pulses  4 KB Windmills Per Side 8 Clean and Jerks w/unloaded bar 8 Reverse Hand Push-ups Mobility Joint Mobility/Group Stretch x 6 min Skill Coaches will Quickly demo each of the following: – Clean Deadlift – Hang clean from the knee (Power and Squat Variations) – Jerk (Push

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12.12.17

Warmup 3 Rounds: 10 Glute Hip Bridges  30 reps of the Sprinter Wall Drill – 15 per leg alternating  Mini Band Lateral Walk Down/Back (Stay in a 1/4 squat/athletic stance with tension on the band at all times)   Mobility 45 secCouch Stretch per side 45 sec min Spiderman Hip Ciircles per side 45 sec Pigeon

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12.11.17

Warmup Target Mobility – Go from target to target and perform the following Cross Body Toe Tap, Alternating Legs 10 Push-ups Cat Crawl 10 Split jacks/Leg Alternating Spiderman with Twist to Open 10 Tuck Jumps Lateral Lunge 10 Scap Push ups Mobility Banded Chicken Wing Pull – 45 sec per side Barbell Elbow Pumps -1

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12.10.17

Warmup Target Mobility Duck Walk 10 Hollow Rocks Bear Crawl 10 Ab Mat Sit-ups Alternating Spiderman  10 Tuck Jumps Lateral Lunge 10 Jump Squats Mobility 2 min Wall Squat 1 min Bully Stretch Per Side 20 Band Pull-aparts 20 Banded Presses From Front Rack 2 min to work a Lax ball up and down the ridge of

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12.09.17

COMPARE TO  3/6/17 Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to Scap-up Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses  10 Mini Band External Rotations with palms up and 10 with palms down 5 Mini Band Shoulder Oscillation Raises with palms facing in and 5 with palms facing out. Skill Coach will Demonstrate: – Strict Press, Push Press and Push Jerk (discussing the

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12.08.17

Warmup With an unloaded or lightly loaded barbell, perform 2 rounds: 10 Romanian Deadifts 10 Air Squats 10 Push Press 10 Burpees 10 Conventional Deadlifts 10 Tuck Jumps 10 Thrusters Mobility 45 sec Banded Hip Extension per leg 45 sec Banded Spiderman with attempted elbow touch per side 45 sec Banded Runners Ankle Stretches Per

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12.07.17

Warmup 3 rounds: 25 DU’s or 50 SU’s 10 Monkey Raises 30ft Quad Pull 30ft Hip Cradle Mobility Instructors Choice x 6 min Skill Review each position of the Turkish Get Up as well as proper positioning and common faults for the Farmer Carry and Sled Push. Strength 3 stations, performed in small group. 5

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12.06.17

Warmup EMOM x 6 min 3 PGU’s 6 Russian KB Swings Karaoke down and back Mobility 90sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders, 30 sec with arms wide, 30 sec with hands in diamond on wall Wall Cross Leg Hip Opener – 30 sec per side Medball/PVC Thoracic opener – 1 min

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12.05.17

Warmup Battle Rope Sprint Matrix The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 20 seconds. After the 20 seconds passes by they will switch with the person behind them

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12.04.17

Warmup 2 Rounds of: 10 Walking Lunges with OH Reach 10 Glute Bridges with squeeze on top 10 Mini Band Side Steps Per Leg Mobility 45 Sec Ankle Prying per Side – Use a DB or KB “Best” Hip Flexor Stretch, 45 min Per Side  Tactical Frog Stretch – 1 min  Front Rack Partner Stretch

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12.03.17

Warmup With a Partner – 6 min Row for Distance, switching partners every 250M Mobility 20 Band Pull-aparts 20 Banded Presses from Front Rack Bully Stretch – 45 sec per side Roller in Mid Back – Hug and Extend – 1 Min Roller In Mid Back with Overhead Barbell or KB Stretch – 1 min

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12.02.17

Warmup Target Mobility – Go from target to target and perform the following: Cross Body Toe Tap, Alternating Legs 10 Push-ups Cat Crawl 10 Split Jacks/Leg Alternating Spiderman with Twist to Open 10 Tuck Jumps Lateral Lunge 10 Scap Push-ups Mobility Banded Chicken Wing Pull – 45 sec per side Barbell Elbow Pumps -1min Then with

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12.01.17

Warmup 8 Shuttle Runs (turf to rig and back) Toy Soldier Walk to Rig 8 Shoulder Scapular Wall Slides Walking Hip Cradle Back to Turf 8 Shuttle Runs Walking Alternating Quad Stretch w/reach to Rig 8 Hanging Scapular retractions Crab Walk Back to Turf Mobility 20 Band Pull-aparts 2min to work a Lax Ball up and down the Ridge of

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11.30.17

Warmup 5 min AMRAP 3 KB Halos Per Direction 6 Shuttle Sprints 9 Air Squats Skill Joint Mobility/Group Stretch x 6 min Skill Review the pulling positions of the Clean and/or Snatch (athletes choice) in a “Ready, Go” manner, working from the hip down to the floor. Strength Use 15 min to work on Clean

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11.29.17

Warmup 6 min of “Funnel Tag”. Instructions: members of the class form a huddle. One person is left outside of the huddle (the tagger). The person outside of the huddle has 25 seconds to tag a selected person in the huddle. If the tagger tags the selected person with he 25 seconds, every person in

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11.28.17

Warmup Target Mobility Walking Quad Pull 10 Push ups Bear Crawl 10 Ab-mat Situps Spiderman 10 Jump Squats Lateral Lunge 10 Pull-ups Rotational Sumo 10 Hollow Rocks Mobility Smash/Roll Adductors with Foam Roller – 45 sec per side 3 Position Adductor/Hamstring Activation – 8 reps per position – Heels Elevated – Flat Feet – Toes

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11.27.17

Warmup 6 min AMRAP
 20 Double Unders or 40 Singles 
8 Walking Lunges Per Leg 4 Walkout to Scap Up Mobility Everyone needs 2 mini bands – 1 strong for lower body one lighter for shoulders: 10 Mini Band Lateral Toe Taps/Side 10 Mini Band Reverse Toe Taps/Side 10 Mini Band Fire Hydrants Per Side

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11.26.17

Warmup Down and Back The 1/2 Length of the Box High Knees down/Butt Kicks back Karaoke Broad Jump down/Inchworm back Defensive Shuffle Forward Lunge down/Reverse lunge back Rotational Sumo  Frog Hop down, Duck Walk back Mobility Instructor’s Choice x 6 min Skill Review all the movements in the metcon. Metcon “Tommy Mac” 2 Rounds for time

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11.25.17

COMPARE TO  6/9/17 Warmup 10 Squat Thrusts 20 Double Unders/40 singles  Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Joint Mobility/Group Stretch x 6 min Skill Review each of the following: – Snatch Pull – Snatch High Pull – Muscle Snatch – Behind the Neck Snatch Grip

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11.24.17

COMPARE TO 9/20/17 Warmup Battle Rope Sprint Matrix Alternating waves Double Slams Hip Toss Scissor Jack Waves Burpee Slam Mobility 20 Band Pull-aparts 2 min to work a Lax ball up and down the Ridge of each Scapula 90 sec per side Lax ball side shoulder opener 1 min Bully Stretch Per Side Skill Review the points of performance of the Strict Press.

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11.23.17

Warmup Grab a Partner and work for 6 min.  Partner 1 does Double Unders until Partner 2 completes Bear Crawl Down, Inchworm Back  Switch on every completed Down/Back Mobility Instructors Choice Metcon “EARN YOUR PIE” Alternating with a Partner… 8 min AMRAP of Partner Cindy  5 Pull-ups 10 Push-ups  15 Air Squats Rest 2 min

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11.22.17

COMPARE TO 9/26/17 Warmup With a partner complete a 5 min AMRAP: 30 Partner Wallballs over a Pull-up bar 15 Chest Passes w/ Med Ball 10 Squat Thrusts (5 each) Mobility Joint Mobility: Wrist Circles 10-15 each direction  Elbow Circles 10-15 each direction  Arm Circles 10-15 each direction  Arm Rotations 10-15 each direction  Tricep Stretch

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11.21.17

COMPARE TO 9/22/17 Warmup 6 min of Ladder Drills   Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility Joint Mobility: Wrist Circles 10-15 each direction  Elbow Circles 10-15 each direction  Arm Circles 10-15 each direction  Arm Rotations 10-15 each

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11.19.17

Warmup Grab a Partner and work for 6 min.  Partner 1 does Double Unders until Partner 2 completes Bear Crawl Down, Inchworm Back  Switch on every completed Down/Back Mobility Instructors Choice Skill Review all movements in the Metcon Metcon EverProven Legendary Member WOD – Enrico Ciano “Rico” 8 Rounds for time 10 Clean and Jerks

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11.18.17

COMPARE TO 5/22/17 Warmup Down and Back The 1/2 Length of the Box High Knees down/Butt Kicks back Karaoke Broad Jump down/Inchworm back Defensive Shuffle Forward Lunge Down/Reverse Lunge back Rotational Sumo  Frog Hop Down, Duck Walk back Mobility 90 Sec Russian Baby Maker 10 Banded Good Mornings 3 Position Lower Body Band Stretch 60

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11.17.17

Warmup 6 min AMRAP 12 PVC OH Squats 6 Thrusters with Unloaded Bar 3 Walkout to Scap-up Mobility Instructor’s Choice x 6 min Skill Review the Bench Press – Lie on your back with your feet flat on the floor. If your feet don’t reach the floor, use plates or a box to make contact. 

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11.16.17

Warmup Simon Memory Drill x 6 min Mobility Head/Neck Circles 5 per direction Shoulder Rolls 10 per direction Wrist Circles 10 per direction Windmill with Reach to the Floor 5 per side Arm Rotations 10-15 each direction  Torso Rotations 10-15 each direction  Hip Circles 10-15 each direction   Cat Cows x 10 Spiderman 5 per

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11.15.17

Warmup With a light KB, perform 3 rounds of the following with a 6 min cap. Rest as needed. 10 Single-arm Russian KB Swings per side 5 KB Windmills Per Side 10 Goblet Squats 5 KB Push Presses Per Side 10 American KB Swings Mobility 20 Band Pull-aparts 2 min to work a lax ball up and down the Ridge

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11.14.17

Warmup Alternating with a partner for 6 min. 5 Squat Thrusts 7 Unloaded Bar Thrusters 9 Lateral Jumps over bar Mobility Everyone needs 2 mini bands – 1 strong for lower body one lighter for shoulders. 10 Mini Band Steps in each direction with band wrapped at knees – Forward, Back, Side L, Side R

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11.13.17

Warmup Mini Tabata 20/10 for 4 rounds of each Wall Ball Bike Hollow Rocks Mobility PVC Inverted Hamstring Stretch – 6-8 reps per leg Band Supported Leg Lowering – 15 Reps Per Side Lunging Cat Cow – 10 Per Side High/Lateral Glute – lax ball – smash and floss 1 min per side Skill Quickly

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11.12.17

Warmup Target Mobility Duck Walk 10 Hollow Rocks Bear Crawl 10 Abmats Alternating Spiderman  10 Tuck Jumps Lateral Lunge 10 Jump Squats Mobility 2 min Wall Squat 1 min Bully Stretch Per Side 20 Band Pull-aparts 20 Banded Presses from Front Rack 2 min to work a Lax Ball up and down the ridge of

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11.11.17

COMPARE TO 3/11/17 Warmup Simon Memory Drill x 6 min Mobility Lax Ball to glute/hamstring seated on Box with bend/extend leg and hip- 90 sec per side Smash/Roll Adductors with Foam Roller  – 90 sec per side  3 Position Adductor/Hamstring Activation – 5-10 reps per position – Heels elevated – Flat feet – Toes elevated 3 Position Lower

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11.10.17

Compare to 9/19/17 Warmup Alternating with a partner for 6 min 5 Squat Thrusts 7 Unloaded Bar Thrusters 9 Lateral Jumps over bar Mobility Joint Mobility/Group Stretch x 6 min Skill Review all of the movements for the Metcon.  Then spend 5-6 min warming up the movements with appropriate loads etc.  Metcon (strength is post metcon today) EMOMx30

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11.09.17

Thursday 11/9/17 Warmup 100m Run 100m Walking Lunges 100m Skip for Height 100m Quad Pulls 100m Butt Kicks 100m Run Mobility 45 Sec Ankle Prying per Side – Use a DB or KB “Best” Hip Flexor Stretch, 45 min Per Side  Tactical Frog Stretch – 1 min  Front Rack Partner Stretch – 1 min per

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11.08.17

Wednesday 11/8/17 Warmup 3 Rounds: 30 Double Unders or 60 singles Agility Ladder 2 in 1 out drill 10 Jumping Jacks 5 Burpees Mobility Instructors Choice x 6 min Skill Review the mechanics of rope climbs Strength  EMOM x 12 Performance A  – 1 Legless Rope Climb B – 30 Sec of Commandos C – Handstand Walk 50′ Lifestyle A  –

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11.07.17

Warmup With a partner complete a 5 min AMRAP 30 Partner Wallballs over a pull-up bar 15 Chest Passes w/medball 10 Squat Thrusts (5 each) Mobility 1 Min Banded Hip Extension per leg 1 Min Banded Spiderman with attempted elbow touch per side 1 Min Banded Runners Ankle Stretches Per side Skill “Squat Therapy” 90 Sec Wall Squat 90

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11.06.17

Warmup 6 Min AMRAP Single leg hip bridge x 10 each side Lying Superman x 10 Seated Good Morning w/PVC or Unloaded Bar x 10 KB Halos – 5 rotations per direction Mobility 90 sec per side Lax ball side shoulder opener Side Lying Windmill with Foam Roller – 12 Per Arm Head to toe Joint Mobility Skill Quickly

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11.05.17

Warmup 6 min AMRAP Bear crawl – down and back 30’ 10 PVC OHS Duck Walk – down and back 30’ 10 PVC Lunging Pass Throughs Crab Walk down Toy Soldier back 30’ 10 PVC Thrusters Mobility Instructors Choice  Skill Review and Practice all movements for the Metcon Metcon 7 Rounds For Time 7 Deadlifts 200 meter Run 15 Pull-ups 45

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11.04.17

COMPARE TO  4/17/17 Warmup Mini Band Glute Activation Lateral Steps down and back 1/2 of the gym with band at knees.  10 Single Leg Glute Hip Bridges with band at knee per side 8 Standing Lateral Kicks with band at ankles per side (holding wall) 8 Standing Kickbacks with band at ankles per side (holding

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11.03.17

Warmup 6 min of Ladder Drills   Skier Drill 10 Unloaded bar Front Squats High Knees 10 Burpees Ali Shuffle L 10 Unloaded Bar Thrusters Ali Shuffle R 10 Alpine Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility 10 single leg Glute Bridges per leg 10 Cook Squats with active overhead rotation and reach 45 sec Front Rack external

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11.02.17

Warmup 6 Min 360 PVC Box Jump Relay How it works: The class will be divided into two groups and stationed at one side of the gym. On the opposite side of the gym will be 2 soft plyo boxes. Each box will have 4 PVC pipes lying on top of them and will extend off of the

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11.01.17

Warmup Spiderman Down, Quad Pull with Reach Back 15 Jumping Jacks Inchworm Down, Hip Cradle Back 15 Bodyweight Jump Squats Alternating Sumo Down, Butt Kicks Back 15 Squat Thrusts Crab Walk Down, High Knees Back 15 Burpees Mobility 2 min to work a Lax ball up and down each pec and delt 90 sec per side Lax

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10.31.17

Warmup Battle Rope Sprint Matrix The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 20 seconds. After the 20 seconds passes by they will switch with the person behind them

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10.30.17

Warmup 4 Rounds With an empty Bar 20 Walking Lunges 10 Scorpion Stretches (5/side) 8 Deadlifts 8 Hang Power Cleans 8 Front Squats Mobility 45 Sec/side Hammer-Nail Glute Mob with knee on Abmat 45 Sec/side Split Stance Adductor Mob with knee on Abmat 1 Min Dynamic Downward Dog 45 sec/side high hamstring tac and floss

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10.29.17

Warmup Target Mobility: Duck Walk 10 Hollow Rocks Bear Crawl 10 Ab Mats Alternating Spiderman  10 Tuck Jumps Lateral Lunge 10 Jump Squats Mobility 2 min Wall Squat 1 min Bully Stretch Per Side 20 Band Pull aparts 20 Banded Presses from Front Rack 2 min to work a Lax Ball up and down the

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10.28.17

COMPARE TO 8/10/17 Warmup 6 Min AMRAP 20 DUs or 40 Singles 10 PVC OH Squats Cat Crawl 30′  Single Leg Hop 30′ (15′ L and 15′ R) Mobility 1 min Bully Stretch Per Side 20 Band Pull Aparts 20 Banded Presses from Front Rack 2 min to work a Lax Ball up and down the ridge of each scapula

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10.27.17

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility 10 Single Leg Glute Bridges per leg 10 Cook Squats with active overhead rotation and

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10.26.17

Warmup 6 Min AMRAP 10 Banded face pulls 10 KB Halos (5/Side) 10 Bodyweight Russian Step Ups (5/side) 10 Single Arm DB Thruster (5/Side) Mobility  Banded Lat/Overhead Crank – 45 sec per side Banded Shoulder Rotation Facing Away from Rig  15-18 Banded Split Squats – Band Wrapped foot level on Rig Banded Hip Capsule Stretch

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10.25.17

Warmup 6 min AMRAP 1 Burpee 5 Air Squats High Knees Down/Butt Kicks Back 2 Burpees 10 Air Squats Bear Crawl Down/Back 3 Burpees 15 Air Squats Lateral Lunge L Down, Lateral Lunge R Back Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders, 30 sec

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10.24.17

Warmup With a partner complete a 5 min AMRAP: 30 Partner Wallballs over a pull up bar 15 Chest Passes w/Medball 10 Squat Thrusts (5 each) Mobility 1 Min Banded Hip Extension per leg 1 Min Banded Spiderman with attempted elbow touch per side 1 Min Banded Runners Ankle Stretches Per side Skill “Squat Therapy” 90 Sec Wall Squat

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10.23.17

Warmup 100m Run 100m Run Backward Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back Then: 100M Run 100M Run Backward Mobility 45 Sec/side Hammer-Nail Glute Mob with knee on Ab Mat 45 Sec/side Split Stance Adductor Mob with knee

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10.22.17

Warmup With a 6 min running clock perform; 2 min of Rowing 2 min of Double Unders 2 min of 15 Ab Mats + 10 PVC OH Squats + 5 Push Ups Mobility Instructors Choice  Skill Review and Practice all movements from Metcon Metcon EverProven Legendary Member Christian Seeber “Xian” For time: Buy In: 200m

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10.21.17

Warmup Down and Back The 1/2 Length of the Box High Knees down/Butt Kicks back Karaoke Broad Jump down/Inchworm back Defensive Shuffle Forward Lunge Down/Reverse lunge back Rotational Sumo  Frog Hop Down, Duck Walk back Mobility Inverted Active Hamstring Stretch With PVC Pipe – 4 Slow Reps Per Leg Band Supported Leg Lowering – 15 Reps Per

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10.20.17

Warmup 6 min of Ladder Drills   Skier Drill  10 Unloaded Bar Front Squats High Knees 10 Burpees Ali Shuffle L 10 Unloaded Bar Thrusters Ali Shuffle R 10 Alpine Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility 10 Single Leg Glute Bridges per leg 10 Cook Squats with active overhead rotation and reach 45 Sec Front Rack external

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10.19.17

Warmup Run 200m Then: 10-8-6-4-2 Squat Thrusts Russian KB Swings Then: Run 200m Mobility 15-20 PVC Pass Troughs 1 min Internal Rotator Stretch w/PVC pipe per side 10-15 Lying PVC Shoulder Raises  Kneeling Thoracic Spine Drill w/pvc- 1 min wide, 1 min tight Kneeling Elbow to knee to open stretch – 10 per side 1

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10.18.17

Warmup Flight Simulator – 6 min Cap P/L – Double Unders 10-20-30-40-50-40-30-20-10 – Sets must be unbroken, or start over at 0 – Rest as needed between sets – If finished under the Cap – use the remainder to so how many you can do unbroken F – 20-40-60-80-100-80-60-40-20 Singles Or use 6 min to

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10.17.17

Warmup Battle Rope Sprint Matrix The class will be divided into teams of 3-5 with each team stationed in front of a rope. At 321 go the first person in line will start and complete the designated movement for 20 seconds. After the 20 seconds passes by they will switch with the person behind them

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10.16.17

Warmup 6 min easy AMRAP Monster Walk 50′ down and back 5 Mini Band Plank Marches Per Side 15 Air Squats Mobility 45 Sec Ankle Prying per Side – Use a DB or KB “Best” Hip Flexor Stretch, 45 min Per Side Tactical Frog Stretch – 1 min Front Rack Partner Stretch – 1 min

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10.15.17

Warmup 6 min AMRAP 8 PVC OH Squats  6 Med Ball Cleans 3 Prisoner Get Ups Mobility Instructors Choice  Skill Review and Practice all movements from Metcon Metcon “Three Wise Men” “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (P- 185/125 lbs, L-  135/95 lbs, F  95/65 lbs) 10 Burpees Over the

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10.14.17

COMPARE TO 8/9/17 Warmup With an unloaded bar and a 6 min running clock perform 2-3 rounds: Clean High Pull x 5   Hang Muscle Clean x 5   Strict Press x 5   Hang Power Clean x 5 – 2 sec pause in the Catch   Push Jerk x 5   Hang Squat Clean

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10.13.17

Warmup 6 min AMRAP 8 Shuttle Runs (turf to rig and back) Toy Soldier Walk to Rig 8 Shoulder Scapular Wall Slides Walking Hip Cradle Back to Turf Mobility – Smash Pecs, Delts, and Lats with lax ball and/or foam roller – Banded Shoulder Openers of instructors choice – HAM Drill Skill Review the following;

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10.12.17

Warmup 2 Rounds with a moderate KB 10 KB Deadlifts 10 Russian KB Swings 5 KB Windmills per side 5 Goblet Reverse Lunge Per side 5 Burpees Mobility Foam Roll Adductors x 10 passes per leg   Foam Roll IT Bands x 10 passes per leg Lateral Stretch and Split Stretch Combo using foam roller

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10.11.17

Warmup 6 Min AMRAP 20 DUs or 40 Singles 10 PVC OH Squats Cat Crawl 30′  Single leg hop 30′ (15′ L and 15′ R) Mobility 1 min Bully Stretch Per Side 30 Band Pull aparts (15 from the front, 15 from BTN) 20 Banded Presses From Front Rack 2 min to work a Lax ball up and down

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10.10.17

Warmup In any order: Run 400m 75 DUs or 150 SU’s Bike 20 Cal Mobility Joint Mobility: Wrist Circles 10-15 each direction  Elbow Circles 10-15 each direction  Arm Circles 10-15 each direction  Arm Rotations 10-15 each direction  Tricep Stretch Side Bends 10-15 each direction Torso Rotations 10-15 each direction  Hip Circles 10-15 each direction  

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10.09.17

Warmup 3 rounds 5 Unloaded Bar Power Cleans* 10 Abmat Situps 15 Air Squats 20 Banded Good mornings *Add a light amount of weight to the barbell after the first round. Mobility 45 sec Couch Stretch per side 45 sec Spiderman Hip Circles per side 45 sec Pigeon Stretch per side 15 steps per leg

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10.08.17

Warmup Grab A Partner and work for 6 min.  Partner 1 does Double Unders until partner 2 completes Bear Crawl Down, Inchworm Back  Switch on every completed Down/Back Mobility Instructors Choice x 6 min. Skill Review all movements of the Metcon Metcon “Kalsu” Performance 100 Thrusters 135/95 5 Burpees at the top of every minute Lifestyle

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10.07.17

COMPARE TO 8/7/17 Warmup 100m Run 100m Run Backward Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back Then: 100M Run 100M Run Backward Mobility 1 Min Banded Hip Extension per leg 1 Min Banded Spiderman

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10.06.17

Warmup Target Mobility – Go from target to target and perform the following Duck Walk 10 Push-ups Bear Crawl 10 Split Jacks/Leg Alternating Spiderman  10 Tuck Jumps Lateral Lunge 10 Scap Push ups Mobility Joint Mobility/Group stretch x 6 Min Skill Review the Pistol Squat. Then attempt each of the following movements in a “ready

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10.05.17

Warmup 6 min AMRAP 1 Burpee 10 DU’s or 30 singles 2 Burpees 20 DU’s or 60 singles 3 Burpees 30 DUs or 90 singles 4 Burpees 40 DU’s or 120 singles  and so on… Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30 sec with arms in line with shoulders, 30 sec

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10.04.17

Warmup Run 200m 15 Abmat Sit-ups Run 200m 15 Push-ups Run 200m 15 Air Squats Mobility Use 2 mini bands – 1 strong for lower body one lighter for shoulders: 10 Mini Band Steps in each direction with band wrapped at knees – Forward, Back, Side L, Side R 10 Mini Band Fire Hydrants Per Side 15 Mini Band Scapular Activation Presses 10 Mini band external rotations

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10.03.17

Warmup 30 Jumping Jacks Then: 3 Rounds with a unloaded/light barbell 10 Bent over Rows 10 Push Press 5 Power Snatch 5 Yoga Push-ups *Start with an empty bar and add small amounts of weight each set. Mobility 2 Rounds of: 15 Banded Pushdowns 15 Banded Pull Aparts (1 set behind neck/1 set normal in

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10.02.17

Warmup 100m Run 100m Walking Lunges 100m Skip for Height 100m Quad Pulls 100m Butt Kicks 100m Run Mobility 45 Sec Ankle Prying per Side – Use a DB or KB “Best” Hip Flexor Stretch, 45 min Per Side Tactical Frog Stretch – 1 min Front Rack Partner Stretch – 1 min per partner Skill

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10.01.17

Warmup Grab A Partner and work for 6 min. Partner 1 does Double Unders until partner 2 completes Bear Crawl Down, Inchworm Back Switch on every completed Down/Back Mobility Instructors Choice Skill Review all movements of the Metcon Metcon EverProven Legendary Member WOD Mark Lanoue “Mark L” For Time: 800M run 21 Snatches 21 Pull-ups

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09.30.17

COMPARE TO 5/25/17 Warmup EMOM x 6 3 PGU 6 Air Squats Broad Jump Down (not Down and back) Mobility 20 Band Pull Aparts 20 Banded Presses From Front Bully Stretch – 45 sec per side Roller in Mid Back – Hug and Extend – 1 Min Roller In Mid Back with Overhead Barbell or

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09.29.17

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility 45 Sec/side Hammer-Nail Glute Mob with knee on Abmat 45 Sec/side Split Stance

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09.28.17

Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to Scap Up Mobility Joint Mobility/Group Stretch x 6 Min Skill Review the pistol squat. Then attempt each of the following movements in a “ready/go” fashion for 5-8 reps of each. Bench/Box Seated Pistol Knee Tap Squat Candlestick

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09.27.17

Warmup PVC Reaction Circle Game x 6 min Mobility Foam roll/Lax Ball Smash Lats, triceps, Traps and mid and upper back. Skill Review the Mechanics of the Hand Stand Push Up – Emphasis on committing to getting to the wall with legs straight, back to wall (no banana back) and head looking forward at wall

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09.26.17

Warmup With a partner Complete a 5 min AMRAP 30 Partner Wallballs over a pull up bar 15 Chest Passes w/medball 10 Squat Thrusts (5 each) Mobility Joint Mobility: Wrist Circles 10-15 each direction Elbow Circles 10-15 each direction Arm Circles 10-15 each direction Arm Rotations 10-15 each direction Tricep Stretch Side Bends 10-15 each

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09.25.17

Warmup Athletes choice of: 6 Min Simon Memory Drill OR 6 Min Dodgeball* Mobility 5 Way Hips – 4 reps of each: abduction, forward, backward, lightening bolt 4 Way Mini Band Walk – 10 step each: forward, left, backward, right Active Bent-leg Cossack Stretch x 1 min per side Skill “Squat Therapy” 90 Sec Wall

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09.24.17

Warmup In teams of 2-3, One person works while the others wait to rotate through. 6 min AMRAP 3 Burpees 6 Ball Slams 9 Jump Squats Mobility Joint Mobility/Group Stretch x 6 min Skill Review all Movements from the Metcon Metcon “Chumley” 30 min AMRAP, alternating rounds with a partner 100 Meter Run 10 Pull

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09.23.17

COMPARE TO 8/2/17 Warmup PVC Reaction Circle Game x 6 min Mobility 15-20 PVC Pass Throughs 10-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/pvc- 1 min wide, 1 min tight elbows. Kneeling Elbow to knee to open stretch – 10 per side Skill Review the Push Press with a PVC pipe or unloaded

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09.22.17

Warmup 6 min of Ladder Drills Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility Joint Mobility Wrist Circles 10-15 each direction Elbow Circles 10-15 each direction Arm Circles 10-15 each direction Arm Rotations 10-15

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09.21.17

Warmup Run 200m   Then 1 round with an unloaded bar: 5 Muscle Snatches 10 Front Rack Reverse Lunges 5 Hang Power Snatch 10 Air Squats 5 Power Snatch 10 Sit-ups 5 Overhead Squats 10 Hollow Rocks Mobility Foam Roll Adductors x 10 passes per leg   Foam Roll IT Bands x 10 passes per

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09.20.17

Warmup 2 Rounds With a Light KB 5 KB Push Press per side 5 Single Arm Russian Swing per side 5 KB Windmills per side 5 Goblet Reverse Lunge Per side 5 Burpees Mobility 20 Band Pull aparts 2 min to work a Lax ball up and down the Ridge of each Scapula 90 sec per side Lax ball side shoulder opener 1 min

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09.19.17

Warmup Alternating with a partner for 6 min 5 Squat Thrusts 7 Unloaded Bar Thrusters 9 Lateral Jumps over bar Mobility Joint Mobility/Group Stretch x 6 min Skill Review all of the movements from the Metcon.  Then spend 5-6 min warming up the movements and selecting appropriate loads etc. Metcon EMOM x 30 Minute 1: 30 Sec Lunging

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09.18.17

Warmup 100m Run 100m Walking Lunges 100m Skip for Height 100m Quad Pulls 100m Butt Kicks 100m Run Mobility 45 Sec Ankle Prying per Side – Use a DB or KB “Best” Hip Flexor Stretch, 45 min Per Side  Tactical Frog Stretch – 1 min  Front Rack Partner Stretch – 1 min per partner Skill

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09.17.17

Warmup EMOM x 6 5 Monkey Raises 5 Air Squats 5 Squat Thrusts (No Push Up Burpee) Mobility Instructor’s Choice Skill Review all movements from the Metcon Metcon “Fat Amy” 50 Air Squats 10 Burpees 40 GHD Sit-Ups 10 Burpees 30 Alternating OH Plate Lunges 10 Burpees 20 American Kettlebell Swings 10 Burpees 10 meter

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09.16.17

COMPARE TO 8/7/17 Warmup 100m Run 100m Run Backward Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back Then: 100M Run 100M Run Backward Mobility 1 Min Banded Hip Extension per leg 1 Min Banded Spiderman

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09.15.17

Warmup Mini Tabata – 20sec on 10sec off x 3 rounds each Front Squat with unloaded bar Alpine Jack Lying Leg Raises Wall Ball Mobility 20 Band Pull aparts 20 Banded Presses From Front Rack Bully Stretch – 45 sec per side Roller in Mid Back – Hug and Extend – 1 Min Roller In

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09.14.17

Warmup 3 rounds of 6 Shuttle Sprints 8 Wall Balls 10 PVC Pass Throughs Mobility Wall Shoulder Opener Drill – 30 sec with arms in line with shoulders, 30 sec with arms wide, 30 sec with hands in diamond on wall Medball/PVC Thoracic opener – 90 sec Banded Overhead External Rotation Crank – 1 min

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09.13.17

Warmup 3 Rounds of 200m run Agility Ladder 2 in 1 out Drill 10 jumping jacks Mobility Joint Mobility/Group Stretch x 6 min Skill Review of the Handstand Push Up and scaling options, progressions and modifications. Strength EMOM x 12 Performance A – 12-15 Kipping HSPU (add deficit if possible) B – 15-20 Hanging L-Sit

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09.12.17

Warmup 6 Min AMRAP 20 DUs or 40 Singles 10 PVC OH Squats Cat Crawl 30′ Single leg hop 30′ (15′ L and 15′ R) Mobility 45 Sec/side Hammer-Nail Glute Mob with knee on Abmat 45 Sec/side Split Stance Adductor Mob with knee on Abmat 1 Min Dynamic Downward Dog 45 sec/side high hamstring tac

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09.11.17

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility 90 sec per side Lax ball side shoulder opener Bully stretch 5 Way

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09.10.17

Warmup Down and Back The 1/2 Length of the Box High Knees Down/Butt Kicks Back Karaoke Broad Jump Down/Inchworm Back Defensive Shuffle Forward Lunge Down/Reverse Lunge Back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Joint Mobility/Group Stretch x 6 min Skill Review all movements in the metcon Metcon “White” 5 Rounds For Time

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09.09.17

COMPARE TO 5/6/17 Warmup 6 min easy AMRAP Monster Walk 50′ Down and Back 5 Mini Band Plank Marches Per Side 15 Air Squats Mobility 1 min Couch Stretch per side 1 min of Bodyweight Hip Bridges 1 min Banded Spiderman per side 20 Alternating Scorpion Stretches Kneeling Elbow to knee to open stretch –

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09.08.17

Warmup Run 400M Then 10-1 Thrusters With an Unloaded Bar Lateral Jumps over bar Mobility Instructors Choice x 6 min Skill Review: – Snatch Pull – Snatch High Pull – Muscle Snatch – Behind the Neck Snatch Grip Push Jerk – Hang Power Snatch Then with a 5 min running clock allow the athletes to

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09.07.17

Warmup 6 Min AMRAP Single Leg Hip Bridge x 10 each side Lying Superman x 10 Seated Good Morning w/PVC or Unloaded Bar x 10 KB Halos – 5 rotations per direction Mobility Banded Elevated Ankle Mobility Drill – 1 min per side Lateral Chest Wall Opener – 1 min per side Roller T-Spine extension

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09.06.17

Warmup EMOM x 6 5 Monkey Raises 5 Air Squats 5 Squat Thrusts (No Push Up Burpee) Mobility Front Rack Mobility Drills Perform Each at 30-40 Seconds Per side 1 – Internal Rotator Stretch with PVC Pipe – Start Position 2 – Internal Rotator Stretch with PVC Pipe – Finish Position 3 – Internal Rotator

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09.05.17

Warmup Box Jump 360 Relay x 6 min Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini Band External Rotations with palms up and 10 with palms down 5 Mini Band Shoulder Oscillation Raises with palms facing in and 5 with palms facing out. Skill Review the mechanics of rope

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09.04.17

Warmup Athletes Choice by vote! 6 min of Simon Memory Drill OR Dodgeball Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders, 30 sec with arms wide, 30 sec with hands in diamond on wall Wall Cross Leg Hip Opener – 30

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09.03.17

Warmup Down and Back The 1/2 Length of the Box High Knees down/Butt Kicks back Karaoke Broad Jump down/inchworm back Defensive Shuffle Forward Lunge Down/Reverse lunge back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Instructor’s Choice x 6 min Skill Review All of the movements involved in the Lumberjack 20 Metcon “Lumberjack 20”

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09.02.17

COMPARE TO 10/18/16 Warmup PVC Reaction Circle Game x 6 min Mobility Bulletproof Shoulders: Side Plank and Rev Fly Reach Through- 20/Side On Hands and Knees with Flat back – Straight Arm Raise 15 Sec/Sidex3 15 Scap Push Ups 15 Thumbs up T Raise 15 Thumbs Up W Raise 15 Cuff Isolation/Side Skill Review the

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09.01.17

Warmup 5 min AMRAP 10 Good Mornings w/ unloaded barbell 10 Air Squats 10 Toy Soldier steps (alternating) 10 PVC Pass Throughs Mobility Inverted Active Hamstring Stretch With PVC Pipe – 4 Slow Reps Per Leg Band Supported Leg Lowering – 15 Reps Per Side Lunging Cat Cow – 10 Per Side High/lateral glute –

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08.31.17

Warmup 100m Run 100m Run Backward Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back Then: 100M Run 100M Run Backward Mobility Dynamic Joint Mobility x 6 min Skill Review kipping and common faults seen in

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08.30.17

Warmup 6 min of Ladder Drills Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility 1 min Couch Stretch per side 1 min of Bodyweight Hip Bridges, 3 sec squeeze on top 1 min Banded

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08.29.17

Warmup Grab a Partner and move through the following for 6 min. Partner 1 – Holds the Bottom of a Squat Partner 2 – 3 PGU, 6 Tuck Jumps, 9 Shuttle Sprints Tag and Switch positions after the Shuttle sprints Mobility 20 Band Pull aparts 20 Banded Presses From Front Rack 2 min to work

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08.28.17

Warmup Athletes Choice by vote 6 min. Simon Memory Drill OR Dodgeball Mobility Pec/Delt lacrosse ball smash Bully Stretch 5 Way Hips – 4 reps of each: abduction, forward, backward, lightening bolt 4 Way Mini Band Walk – 10 step each: forward, left, backward, right Skill Rocket Jump Progression 1 – Standing to Hollow “Catch”

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08.27.17

Warmup Target Mobility Squat Walk 10 Push ups Bear Crawl 10 Ab Mats Spider 10 Tuck Jumps Lateral Lunge 10 Burpees Mobility Instructors Choice Skill Review all Components of the Metcon Metcon For Time Under a 30 min Cap “Jason” 100 Air Squats 5 Muscle-ups (L-10 C2B, F-10 Modified Pull Ups) 75 Air Squats 10

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08.26.17

COMPARE TO 6/8/17 Warmup 6 min Easy AMRAP 18 Squat Thrusts 15 DU’s 12 Russian KB Swings Mobility 1 Min Wall Ankle Stretch Per Leg 1 Min Lateral Lunge with OH Reach, lternate sides 1 Min Goblet Squat hold with light KB – keep chest up, knees up with toes forward 2-4 min of quad

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08.25.17

Warmup 10 Squat Thrusts 20 Double Unders/40 singles Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30 Sec with arms in

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08.24.17

Warmup 6 Min AMRAP of 10 Banded Face Pulls 10 KB Halos (5/Side) 10 Bodyweight Russian Step Ups (5/side) 10 Single Arm DB Thruster (5/Side) Mobility Banded Lat/Overhead Crank – 45 sec per side Banded Shoulder Rotation Facing Away From Rig 15-18 Banded Split Squats – Band Wrapped foot level on Rig Banded Hip Capsule

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08.23.17

Warmup 5 min AMRAP 3 Burpees 6 Ab Mat Situps 9 Air Squats Mobility Barbell Smash Quads and Calves Psoas Release with Lax ball or Peanut Lax Ball and/or Peanut Smash Erectors Skill L-Sit hold 3-5 min of practice/setup for all movements: Box L Sit Paralette Hanging L Sit Strength EMOM x 14 Evens –

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08.22.17

Warmup Mini Band Lateral Steps Down and Back (Rig to turf and back) 20 Wall Balls Mini Band Monster Walk Down and Back 15 Wall Balls 10 Mini Band Lateral Kicks Per Side 10 Wall Balls 15 Air Squats with Mini Band at Knees 5 Wall Balls Mobility Instructors Choice x 6 min Skill Review

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08.21.17

Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to scap up Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini band external rotations with palms up and 10 with palms down 5 Mini band shoulder oscillation raises with palms facing in

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08.19.17

COMPARE TO 4/24/17 Warmup Run 400M Then: 10-1 Thrusters With an Unloaded Bar Lateral Jumps Over Bar Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders, 30 sec with arms wide, 30 sec with hands in diamond on wall. Wall Cross Leg

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08.18.17

Warmup EMOM x 6 4 Monkey Raises 4 KB Halos Per Direction 4 Jump Squats Mobility Lax/Peanut Smash Erectors and lats Pin and Stretch Top of Glutes/Hip with Lax Ball – 1 min Per Side Pin and Stretch Quads with Foam Roller – 1 min Per Side Skill Review the Front Rack position as well

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08.17.17

Warmup Mini Tabata 20/10 for 4 rounds of each Wall Ball Bike Hollow Rocks Mobility Band Supported Leg Lowering – 15 Reps Per Side Lunging Cat Cow – 10 Per Side High/lateral glute – lax ball – smash and floss 1 min per side Skill Quickly Review Romanian Deadlift DB Row from Lunge Position Specific

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08.16.17

Warmup Target Mobility – Go from target to target and Cross Body Toe Tap Alternating Legs 10 Push ups Cat Crawl 10 Split jacks/Leg Alternating Spiderman with Twist to Open 10 Tuck Jumps Lateral Lunge 10 Scap Push-ups Mobility Banded chicken wing pull 45 sec per side Barbell elbow pumps -1 Min Then with a

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08.15.17

Warmup 3 Rounds: 200m run Agility Ladder 2 in 1 out Drill 10 Jumping Jacks Mobility “5 Way Hips” on both sides (Up, forward, back, full swing, lightening bolt) 4 Way Mini Band Walk – 10 step each: forward, left, backward, right (bands at ankles) Pec/delt lacrosse ball smash 1 min per side Bully stretch

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08.14.17

Warmup Under a 6min Cap 15 Shuttle Runs (not sprints) 10 Ball Slams 12 Shuttle Runs 10 Air Squats 10 Shuttle Runs 10 Push Ups Mobility Joint Mobility: Wrist Circles 10-15 each direction Elbow Circles 10-15 each direction Arm Circles 10-15 each direction Arm Rotations 10-15 each direction Tricep Stretch Side Bends 10-15 each direction

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08.13.17

Warmup With a 6 min running clock perform; 2 min of Rowing 2 min of Double unders 2 min of 15 Abmats+10 PVC OH Squats+5 Push Ups Mobility Instructors Choice Skill Review all movements from the metcon Metcon “Bulger” 10 Rounds For Time Performance 150 Meter Run 7 Chest-to-Bar Pull-Ups 7 Front Squats 135/95 7

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08.12.17

COMPARE TO 11/4/16 Warmup EMOM x 6 min 5 Monkey Raises Butt Kicks Down Skip for Height Back Mobility Instructors Choice x 6 min Skill Review the Bench Press Strength Alternate with a partner or in a small group for 18 min to perform. 10-8-6-4-2 Bench Press Alternating each set with 10 Steps of Suitcase

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08.11.17

Warmup 6 min AMRAP 5 Jump Squats 5 Med Ball cleans 5 Jump Squats 5 Abmat Situps Mobility Barbell elbow pumps (1 Min) Couch stretch (45 sec per side) Pigeon stretch (45 sec per side) Foam roll T spine Skill Review the Hindu Push Up, GHD Situp and Reverse Lunges Practice/warmup each movement with a

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08.10.17

Warmup 6 Min AMRAP 20 DUs or 40 Singles 10 PVC OH Squats Cat Crawl 30′ Single leg hop 30′ (15′ L and 15′ R) Mobility 1 min Bully Stretch Per Side 20 Band Pull aparts 20 Banded Presses From Front Rack 2 min to work a Lax ball up and down the Ridge of

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08.09.17

Warmup With an unloaded bar and a 6 min running clock perform 2-3 rounds: Clean High Pull x 5 Hang Muscle Clean x 5 Strict Press x 5 Hang Power Clean x 5 – 2 sec pause in the Catch Push Jerk x 5 Hang Squat Clean x 5 – 2 sec pause in the

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08.08.17

Warmup Athletes Choice by vote! 6 min Simon Memory Drill OR Dodgeball Mobility 45 Sec/side Hammer-Nail Glute Mob with knee on Abmat 45 Sec/side Split Stance Adductor Mob with knee on Abmat 1 Min Dynamic Downward Dog 45 sec/side high hamstring tac and floss with lax ball seated on box Skill Review pulling mechanics and

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08.07.17

Warmup 100m Run 100m Run Backward Then: Walking Quad Pull with reach 30′ down Butt Kicks Back Walking Hip Cradle 30′ Down High Knees Back Inchworm Push Up 30′ Down Side-to-Side Shuffle Lunge back Then: 100M Run 100M Run Backward Mobility 1 Min Banded Hip Extension per leg (https://www.youtube.com/watch?v=dzhz67lXkAE) 1 Min Banded Spiderman with attempted

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08.06.17

Warmup In teams of 2-3, One person works while the others wait to rotate through. 6 min AMRAP 3 Burpees 6 Ball Slams 9 Jump Squats Mobility Joint Mobility/Group Stretch x 6 min Skill Review all Movements from the Metcon Metcon “CYRUS, ELI, JANIE, LIAM AND MARY” CrossFit Waterbury of Vermont created this WOD in

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08.05.17

COMPARE to 3/8/17 Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility Lax Ball to glute/hamstring seated on Box with bend/extend leg

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08.04.17

Warmup 5 min easy AMRAP 10 Shuttle Sprints 10 Hollow Rocks 10 Shuttle Sprints 10 Air Squats Mobility/Skill 10-12 min 3 x Snatch-Grip Romanian Deadlift 3 x Snatch High Pull from Below Knee 3 x Muscle Snatch 3 x Overhead Squat @3211 3 x Behind the Neck Snatch Grip Push Press 3 x Snatch Balance

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08.03.17

Warmup Mini Tabata 20sec on 10sec off x 3 rounds each Front Squat with unloaded bar Alpine Jack Lying Leg Raises Wall Ball Mobility 20 Band Pull aparts 20 Banded Presses From Front Rack Bully Stretch – 45 sec per side Roller in Mid Back – Hug and Extend – 1 Min Roller In Mid

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08.02.17

Warmup PVC Reaction Circle Game x 6 min Mobility 15-20 PVC Pass Throughs 10-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/pvc- 1 min wide, 1 min tight Kneeling Elbow to Knee to open stretch – 10 per side Skill Review the Push Press Strength With a 15 min running clock, build to heavy

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08.01.17

Warmup 5 min AMRAP Bear crawl – Down and Back 30’ 10 PVC OHS Duck Walk – Down and Back 30’ 10 PVC Lunging Pass Throughs Crab Walk Down Toy Soldier Back 30’ 10 PVC Thrusters Mobility Lax Ball rear delt ( 30 sec each side) Lax Ball triceps ( 30 sec each side) Lax

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07.31.17

Warmup In any order: Run 400m 75 DUs or 150 SU’s Bike 20 Cal Mobility Joint Mobility: Wrist Circles 10-15 each direction Elbow Circles 10-15 each direction Arm Circles 10-15 each direction Arm Rotations 10-15 each direction Tricep Stretch Side Bends 10-15 each direction Torso Rotations 10-15 each direction Hip Circles 10-15 each direction Walking

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07.30.17

Warmup Down and Back The 1/2 Length of the Box High Knees down/butt kicks back Karaoke Broad Jump down/Inchworm back Defensive Shuffle Forward Lunge Down/Reverse lunge back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Instructor’s Choice x 6 min Skill Review All of the movements involved in the metcon Metcon “Tommy Mac” 2

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07.29.17

COMPARE TO 7/18/16 Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back (Charlton – Gorilla Hops – Does not need to be as fast as the guy in the video) Alternating

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07.28.17

Warmup 3 rounds of 6 Shuttle Sprints 8 Wall Balls 10 PVC Pass Throughs Mobility Wall Shoulder Opener Drill – 30 sec with arms in line with shoulders, 30 sec with arms wide, 30 sec with hands in diamond on wall Medball/PVC Thoracic opener – 90 sec Banded Overhead External Rotation Crank – 1 min

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07.27.17

Warmup 5 min AMRAP 10 Good Mornings w/ an unloaded barbell 10 Air Squats 10 Toy Soldier steps (alternating) 10 Push Press w/unloaded bar Mobility 15-20 PVC Pass Troughs 1 min internal rotator stretch w/PVC pipe per side 10-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/PVC- 1 min wide, 1 min tight Kneeling

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07.26.17

Warmup 3 Rounds: 200m run Agility Ladder 2 in 1 out Drill 10 jumping jacks Mobility Joint Mobility/Group Stretch x 6 min Skill Review of the Handstand Push Up as well as scaling options, progressions and modifications. Strength EMOM x 12 Performance A – 12-15 Kipping HSPU (add deficit if possible) B – 15-20 Hanging

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07.25.17

Warmup 6 min AMRAP 20 DU/40 SU 5 KB Halos per side 5 Inch Worm Push Ups 10 Cal Bike or Row Mobility With a 6 min running clock: Roll and Smash ankles, shins, Band assisted front rack stretch Skill Quickly review the basic mechanics and common faults of the front squat Then perform “Squat

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07.24.17

Warmup Simon Memory Drill x 6 min Mobility Inverted Active Hamstring Stretch With PVC Pipe – 4 Slow Reps Per Leg Band Supported Leg Lowering – 15 Reps Per Side Lunging Cat Cow – 10 Per Side High/lateral glute – lax ball – smash and floss 1 min per side Skill Review: Romanian Deadlift DB

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07.23.17

Warmup With a 6 min running clock: 2 min of Rowing 2 min of Double Unders 2 min of 15 Abmats + 10 PVC OH Squats + 5 Push Ups Mobility Instructors Choice Skill Review and Practice all movements from Metcon Metcon “Barbara” 5 Rounds for time Performance/Lifestyle 20 Pull Ups 30 Push Ups 40

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07.22.17

COMPARE TO 12/14/16 Warmup Down and Back The 1/2 Length of the Box High Knees down/butt kicks back Karaoke Broad Jump down/Inchworm back Defensive Shuffle Forward Lunge Down/Reverse lunge back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Tall Kneeling Dumbbell Strict Press Strength EMOM

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07.21.17

Warmup Down and Back The 1/2 Length of the Box High Knees down/Butt Kicks back Karaoke Broad Jump down/Inchworm back Defensive Shuffle Forward Lunge Down/Reverse lunge back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Inverted Active Hamstring Stretch With PVC Pipe – 4 Slow Reps Per Leg Band Supported Leg Lowering – 15

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07.20.17

Warmup 6 minute AMRAP In Teams of 2. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. At 3 2 1 go, partner 1 does 5 Push Ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out

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07.19.17

Warmup In any order Run 400m 50 DU’s/100 SU’s 15 Cal Bike Mobility – smash pecs, delts, and lats with lax ball and/or foam roller – banded shoulder openers of instructors choice – HAM Drill Skill Burgener Warm Up 1. down and up (Snatch Pull) 2. down + up + elbows high and outside (Snatch

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07.18.17

Warmup 15 Shuttle Runs 10 Ball Slams 12 Shuttle Runs 10 Air Squats 10 Shuttle Runs 10 Push Ups Mobility Bulletproof Shoulders: Side Plank and Rev Fly Reach Through- 20/Side On Hands and Knees with Flat back – Straight Arm Raise 15 Sec/Sidex3 15 Scap Push Ups 15 Thumbs up T Raise 15 Thumbs Up

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07.17.17

Warmup EMOM x 5 7 Unloaded bar Thrusters 5 Jump Squats 3 Burpees Mobility 1 Min Banded Hip Extension per leg 1 Min Banded Spiderman with attempted elbow touch per side 1 Min Banded Runners Ankle Stretches per side Skill “Squat Therapy” 90 Sec Wall Squat 90 Sec Goblet Squat 90 Sec Bar Squat 90

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07.16.17

Warmup Mini Tabata 20sec on 10sec off x 3 rounds each Front Squat with unloaded bar Alpine Jack Leg Raise PVC Lunging pass through Mobility Instructors Choice Skill Review and Practice all movements from Metcon Metcon “Small” Three rounds for time of: Performance Row 1k 50 Burpees 50 Box jumps 24″/20″ Run 800 meters Lifestyle

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07.15.17

Warmup 6 Min AMRAP of Single Leg Hip Bridge x 10 each side Lying Superman x 10 Seated Good Morning w/PVC or Unloaded bar x 10 KB Halos – 5 rotations per direction Mobility Banded Elevated Ankle Mobility Drill – 1 min per side Lateral Chest Wall Opener – 1 min per side Roller T-Spine

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07.14.17

Warmup 6 min AMRAP 1 Burpee 5 Air Squats High Knees Down/Butt Kicks Back 2 Burpees 10 Air Squats Bear Crawl Down/Back 3 Burpees 15 Air Squats Lateral Lunge L Down, Lateral Lunge R Back (All Down and backs from rig to turf and back) Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular

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07.13.17

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility 45 Sec/side Hammer-Nail Glute Mob with Knee on Abmat 45 Sec/side Split Stance

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07.12.17

Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to Scap-up Mobility Joint Mobility/Group stretch x 6 Min Skill Review the GHD Sit Up, Hindu Push Up, and D Ball Ground to Over Shoulder Strength EMOM x 12 1 – 12-14 GHD Sit Ups ( or 20

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07.11.17

Warmup Tic Tac Toe Race x 6 min Mobility Banded Chicken Wing Pull 45 sec per side Barbell Elbow Pumps -1 Min Then with a PVC Pipe 8 PVC Chest Breech Per Side 8 Reps PVC mixed grip front rotation, switch grip and repeat PVC Scapula Floss – 30 sec per side Skill Review the

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07.10.17

Warmup Run 200m then 10-8-6-4-2 Wall Balls Hang Clean and Jerk with an unloaded bar then Run 200m Mobility Mini Band Glute Activation Mini Band Monster Walk 50′ Down and Back Mini Band Lateral Walk 50′ Down and Back 15 Clamshells per side 15 mini band glute bridges 5 mini band bridged leg extensions per

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07.09.17

Warmup With a 6 min running clock perform: 2 min of Rowing 2 min of Double unders 2 min of 15 Abmats + 10 PVC OH Squats + 5 Push Ups Mobility Instructors Choice Skill Review and Practice all movements from Metcon Metcon “Hotshots 19” Performance 6 Rounds for time 30 Air Squats 19 Power

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07.08.17

COMPARE TO 2/6/17 Warmup 10 Squat Thrusts 20 Double Unders/40 Singles Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Lax Ball to glute/hamstring seated on Box with bend/extend leg and hip- 60 sec per

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07.07.17

Warmup 6 min AMRAP 8 Shuttle Runs Toy Soldier Walk to Rig 8 Shoulder Scapular Wall Slides Walking Hip Cradle Back to Turf Mobility – Smash pecs, delts, and lats with lax ball and/or foam roller – Banded shoulder openers of instructors choice – HAM Drill Skill Review: – Snatch Pull – Snatch High Pull

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07.06.17

Warmup Skier Drill 15 Jumping Jacks 100m Run High Knees 15 Jumping Jacks 100m Run Hopscotch Drill 15 Jumping Jacks 100m Run Mobility Joint Mobility/Group Stretch x 6 min Skill Review the mechanics of rope climbs Strength EMOM x 12 Performance A – 1 Legless Rope Climb B – 15 Push Ups C – 30

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07.05.17

Warmup 5 Min AMRAP 4 inchworm push ups 4 prisoner get ups 4 tuck jumps Mobility 45 Sec/side Hammer-Nail Glute Mob with knee on Abmat 45 Sec/side Split Stance Adductor Mob with knee on Abmat 1 Min Dynamic Downward Dog 45 sec/side high hamstring tac and floss with lax ball seated on box Skill Review

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07.04.16

“1775” Performance AMRAP x 60 minutes 17 Power Cleans (135/95 lbs) 75 Air Squats At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next

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07.03.17

Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to Scap Up Mobility Active Spiderman – 1 min/Leg Pin and Stretch Top of Glutes/Hip with Lax Ball – 1 min Per Side Pin and Stretch Quads with Foam Roller – 1 min Per Side Skill Review the

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07.02.17

Warmup With a 6 min running clock perform: 2 min of Rowing 2 min of Double unders 2 min of 15 Abmats + 10 PVC OH Squats + 5 Push Ups Mobility Instructors Choice Skill Review and Practice all movements from Metcon Metcon “Bradley” 10 Rounds For Time Performance/Lifestyle 100 Meter Sprint 10 Pull-Ups 100

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07.01.17

COMPARE TO 5/1/17 Warmup PVC Reaction Circle Game x 6 min Mobility Joint Mobility/Group Stretch x 6 min Skill Review all movements in the Metcon Specific Warmup 3-4 Rounds at an easy/moderate pace under a 7 min cap 25 DU’s/ 50 SU’s Unloaded Bar Thruster – 8 Reps Squat thrust + Box Step up and

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06.30.17

Warmup Run 200m 3 Rounds 8 lunging PVC pass through 8 Russian swings Run 200m Mobility Joint Mob/Group Stretch x 6 min Skill Double Under Progression Then 15 min to complete a Double Under Flight Simulator Performance 20-40-60-80-100-80-60-40-20 Lifestyle 10-20-30-40-50-40-30-20-10 Fitness 4-8-12-16-12-8-4 Metcon 3 Rounds, 1 Min AMRAP at each station Push Jerk – P

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06.29.17

Warmup 6 min AMRAP 5 shuttle sprints 5 med ball cleans 5 shuttle sprints 5 situps Mobility Barbell Elbow Pumps (1 Min) Couch stretch (45 sec per side) Pigeon stretch (45 sec per side) Foam roll T spine Skill Review – Clean Deadlift – Clean High Pull – Hang Power Clean – Power Clean Then

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06.28.17

Warmup 8 Shuttle Runs (turf to rig and back) Toy Soldier Walk to Rig 8 Shoulder Scapular Wall Slides Walking Hip Cradle Back to Turf 8 Shuttle Runs Walking Alternating Quad Stretch w/reach to Rig 8 Hanging Scapular retractions Crab Walk Back to Turf Mobility 1 min Bully Stretch Per Side 20 Band Pull aparts

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06.27.17

Warmup 5 min AMRAP 3 Burpees 6 Ab Mat Situps 9 Air Squats Mobility Barbell Smash Quads and Calves Psoas Release with Lax ball or Peanut Lax Ball and/or Peanut Smash Erectors Skill L-Sit hold Review the setup for Box L Sit hold, parallettes, and hanging from bar (hanging knee raise and hanging L Sit)

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06.26.17

Warmup 5 min AMRAP Bear Crawl – Down and back 30’ 10 PVC OHS Duck Walk – Down and back 30’ 10 PVC lunging pass troughs Crab Walk down Toy Soldier back 30’ 10 PVC Thrusters Mobility Lax ball rear delt ( 30 sec each side) Lax ball triceps ( 30 sec each side) Lax

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06.25.17

Warmup Down and Back The 1/2 the Length of the Box High Knees Karaoke Burpee Broad Jump Defensive Shuffle Duck Walk Down – lunge back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Instructors Choice Skill Review all movements from the metcon Metcon In Honor of Local CrossFitter Pat Padgett – RIP “PR for

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06.24.17

COMPARE TO 3/3/17 Warmup 6 min AMRAP at an easy to moderate pace Bear Crawl 50′ 10 Lunging PVC Pass Throughs 5 Split Jacks Per Leg Mobility Joint mobility/Group Stretch x 6 min Skill Review DB front Rack alternating Lunges Specific Warmup 5-6 rounds under a 10 min Cap – Moderate Pace (rest 5-8 min

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06.23.17

Warmup 400m run then 10-8-6-4-2 Wall Balls Russian KB Swings Mobility 1 Min Wall Ankle Stretch Per Leg 1 Min Lateral Lunge with OH Reach, alternate sides 1 Min goblet squat hold with light KB – keep chest up, knees up with toes forward 2-4 min of quad “Pin and Stretch” Skill Review Squat Mechanics

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06.22.17

Warmup Target Mobility – Go from target to target and perform the following Duck Walk 10 Push-ups Bear Crawl 10 Split jacks/Leg Alternating Spiderman 10 Tuck Jumps Lateral Lunge 10 Scap Push-ups Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Turkish Get Up Strength EMOMx12 Evens – 1 TGU/Side Odds – 10-12 GHD

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06.21.17

Warmup 6 Min AMRAP In teams of 2 Person 1 – 5 Push Ups, 10 Abmats, 15 Air Squats Person 2 – Shuttle Sprints until Person 1 finishes, then switch Mobility LAX ball into pectoral at wall – 15-30 arm passes/side (every 5 reps or so re adjust ball an find a few spot) LAX

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06.20.17

Warmup 6 min AMRAP 10 Shuttle Sprints 10 Hollow Rocks 10 Shuttle Sprints 10 Air Squats Mobility 15 Banded Good Mornings 3 Position lower body band stretch 20 Cat/Cows Lax or Barbell Smash Glutes and hamstrings for 2-3 min Skill Review the points of performance of the Deadlift Then with a 5 min running clock,

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06.18.17

Warmup 6 Min 360 PVC Box Jump Relay Mix this up as you like – over, under, side jump – whatever you come up with. Mobility Joint Mobility/Group Stretch x 6 min Skill Review the mechanics of Walking Lunges with a bar in the front rack position as well as the pistol squat and scaling

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06.18.17

Warmup With a 6 min running clock perform: 2 min of Rowing 2 min of Double Unders 2 min of 15 Abmats + 10 PVC OH Squats + 5 Push Ups Mobility Instructors Choice Skill Review and Practice and warmup all movements from Strength Strength “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body

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06.17.17

COMPARE STRENGTH TO 5/1/17, COMPARE METCON TO 5/15/17 Warmup 6 Min AMRAP Skier Drill 10 Burpees 10 KB Deadlifts High Knees 10 Alpine Jacks 10 KB Deadlifts Ali Shuffle L 10 Air Squats 10 KB Deadlifts Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side 10 KB Deadlifts Mobility 20 banded

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06.16.17

Warmup In teams of 2 One person works while 1 person rests 6 min AMRAP 3 Burpees 6 Ball Slams 9 Jump Squats Mobility LAX ball into pectoral at wall – 15-30 arm passes/side (every 5 reps or so re adjust ball an find a few spot) Banded shoulder L to overhead 15-30/side (hold body

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06.15.17

Warmup 6 Min AMRAP of 10 Banded Face Pulls 10 KB Halos (5/Side) 10 Bodyweight Russian Step Ups (5/side) 10 Single Arm DB Thruster (5/Side) Mobility Smash Lats, Scapulas, Delts, Traps and Triceps with Foam Roller/Lax Ball x 6 min Skill Review Push Press Then EMOM x 5 3-5 Push Presses using an unloaded bar

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06.14.17

Warmup 6 min AMRAP 20 Double Unders/50 Singles Bear Crawl Down 30′, Spiderman Back 30′ 5 prisoner get ups Mobility Instructors Choice x 6 min Skill Review the Mechanics of the Hand Stand Push Up Strength EMOMx 10 min 3-5 HSPU as strict as possible on level surface Scaling Options; – to scale up, add

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06.13.17

Warmup 10 Squat Thrusts 20 Double Unders/40 singles Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Banded Lat/Overhead Crank – 45 sec per side Banded Shoulder Rotation Facing Away From Rig 15-18 Banded Split

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6.12.17

Warmup 200m Run Then; 10-8-6-4-2 Split Jacks Per Leg Abmat Sit Ups Then; 200M Run Mobility 45 min couch stretch per side 45 sec min Spiderman hip circles per side 45 sec pigeon stretch per side 15 steps per leg Toy Soldier Kicks Skill Coach will demo the key points of performance of the back squat with the

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06.11.17

Warmup EMOM x 6 5 Monkey Raises 5 Air Squats 5 Squat Thrusts (No Push Up Burpee) Mobility Instructor’s Choice Skill Review all movements from the Metcon Metcon “Eva” 5 Rounds For Time Performance 800 Meter Run 30 American Swings 32kg/24kg 30 Pull-Ups Lifestyle 800 Meter Run 30 American Swings 24kg/16kg 30 Pull-Ups Fitness 800

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06.10.17

COMPARE TO 3/16/17 Warmup 6 min AMRAP 12 PVC OH Squats 6 Thrusters with Unloaded Bar 3 Walkout to Scap Up Mobility Instructors Choice x 6 min Skill Review the Bench Press Then use 5 min to warm up the bench press with light loads. Strength Use 20 min to alternate in a small group

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06.09.17

Warmup 10 Squat Thrusts 20 Double Unders/40 singles Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Joint Mobility/Group Stretch x 6 min Skill Review: – Snatch Pull – Snatch High Pull – Muscle Snatch

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06.08.17

Warmup 6 min Easy AMRAP 18 Squat Thrusts 15 DU’s 12 Russian KB Swings Mobility 1 Min Wall Ankle Stretch Per Leg 1 Min Lateral Lunge with OH Reach, alternate sides 1 Min Goblet Squat hold with light KB – keep chest up, knees up with toes forward 2-4 min of quad “Pin and Stretch”

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06.07.17

Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to scap up (This is basically inchworm down to scap push up to pushup to inchworm up SEE DEMO HERE https://www.youtube.com/watch?v=bmSRAhcuTLI) Mobility Instructors Choice x 6 min Skill Review the Mechanics of the Single Leg Deadlift Strength EMOM

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06.06.17

Warmup 6 min AMRAP 1 Burpee 10 DU’s or 30 singles 2 Burpees 20 DU’s or 60 singles 3 Burpees 30 DUs or 90 singles 4 Burpees 40 DU’s or 120 singles and so on…. Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30 Sec with arms in line

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06.05.17

Warmup 6 Min AMRAP 8 Overhand and 8 Reverse Hand PVC Pulses 8 KB Windmills Per Side KB Halos – 5 rotations per direction 8 Thrusters with unloaded bar 8 Reverse Hand Push Ups Mobility 10 Mini Band Lateral Toe Taps/Side 10 Mini Band reverse Toe Taps/Side 10 Mini Band Fire Hydrants Per Side 15

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06.04.17

Warmup Grab A Partner and work for 6 min. Partner 1 does Double Unders until partner 2 completes Bear Crawl Down, Inchworm Back Switch on every completed Down/Back Mobility Instructors Choice Skill Review all movements of the Metcon Metcon “Hildy” For Time Performance/Lifestyle 100 calorie Row 75 Thrusters 45/35 lb barbell 50 Pull-Ups 75 Wall

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06.03.17

COMPARE TO 2/28/17 Warmup 6 Min 360 PVC Box Jump Relay Mix this up as you like – over, under, side jump – whatever you come up with. Mobility Instructors Choice x 6 min Skill Review: – Snatch Pull – Snatch High Pull – Muscle Snatch – Behind the Neck Snatch Grip Push Jerk –

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06.02.17

Warmup Mini Tabata 20sec on 10sec off x 3 rounds each Front Squat with unloaded bar Alpine Jack Leg Raise PVC Lunging pass through Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini band external rotations with palms up and 10 with palms down 5 Mini band shoulder oscillation raises

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06.01.17

Warmup With a Partner P1 – Run 400M P2 – AMRAP of 5 Step Ups, 5 Air Squats, 5 Russian KB Swings When P1 Returns, Tag and Switch. Warmup is completed when P2 Returns Mobility Joint Mobility/Group Stretch x 6 min Skill Review – Clean Deadlift – Clean High Pull – Hang Power Clean –

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05.31.17

Warmup 10-8-6-4-2 Shuttle Runs (Down and back = 2) Thrusters with an unloaded bar Abmat Situps Mobility 1 min Kneeling Calf/Achilles Smash with foam roller 1 min/side Banded Talus/Ankle Stretch 1 min/side – Elevated Hip Opener on box 1 min/side Min Couch Stretch Skill Coach will demo the key points of performance of the back

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05.30.17

Warmup Simon Memory Drill x 6 min If the group is really large (AKA 5 PM) split them into 2 circles Mobility Inverted Active Hamstring Stretch With PVC Pipe – 4 Slow Reps Per Leg Band Supported Leg Lowering – 15 Reps Per Side Lunging Cat Cow – 10 Per Side High/Lateral Glute – lax

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05.28.17

Warmup Grab A Partner and work for 6 min. Partner 1 does double unders until partner 2 completes Bear Crawl Down, Inchworm Back Switch on every completed Down/Back Mobility Instructors Choice Skill Review all movements of the Metcon Metcon “Nutts” For Time Performance 10 Handstand Push-Ups 15 Deadlifts 250/165 lbs 25 Box Jumps 30″/24″ 50

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05.27.17

Remember there will be no classes today as we host our competition “Strong is the new 40!”

05.26.17

Warmup Mini Band Lateral Steps Down and Back (Rig to turf and back) 20 Wall Balls Mini Band Monster Walk Down and Back 15 Wall Balls 10 Mini Band Lateral Kicks Per Side 10 Wall Balls 15 Air Squats with Mini Band at Knees 5 Wall Balls Mobility Instructors Choice x 6 min Skill Review

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05.25.17

Warmup EMOM x 6 3 PGU 6 Air Squats Broad Jump Down (not Down and back) Mobility 20 Band Pull Aparts 20 Banded Presses From Front Rack Bully Stretch – 45 sec per side Roller in Mid Back – Hug and Extend – 1 Min Roller In Mid Back with Overhead Barbell or KB Stretch

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05.24.17

Warmup 6 minute AMRAP In Teams of 2. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. At 3 2 1 go, partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out

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05.23.17

Warmup Run 400m 15 Med Ball Cleans 15 Jump Squats Run 200m 12 Wall Balls 12 Push Ups Mobility Barbell Smash Quads and Calves Psoas Release with Lax Ball or Peanut Lax Ball and/or Peanut Smash Erectors Skill Review Kipping Specific Warmup 1 min of Hollow Hold Roll to Superman Hold Then 1 Min Of

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05.22.17

5/22/17 – 1 Year in New location Warmup Down and Back The 1/2 Length of the Box High Knees down/Butt Kicks back Karaoke Broad Jump down/Inchworm back Defensive Shuffle Forward Lunge down/Reverse Lunge back Rotational Sumo Frog Hop Down, Duck Walk back Mobility 90 Sec Russian Baby Maker 10 Banded Good Mornings 3 Position Lower

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05.21.17

COMPARE TO 2/12/17 Warmup 6 minute AMRAP In Teams of 2. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. At 3 2 1 go, partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed

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05.20.17

COMPARE TO 2/10/17 Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility 1 min Bully Stretch Per Side 20 Band Pull aparts

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05.19.17

COMPARE TO 4/6/17 Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to Scap Up Mobility Instructors Choice x 6 min Skill Review the Mechanics of the Single Leg Deadlift Strength EMOM x 14 Evens – 5 Single Leg Deadlifts Per Leg – use 1 KB or

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05.18.17

COMPARE METCON RESULTS TO 4/6/17 Warmup Bear Crawl Down/Back 10 Push ups Spiderman Down/Back 10 Hollow Rocks Inchworm Down/Back 10 Jump Squats Lateral Lunge Down/Back 10 Pull ups Rotational Sumo Down/Back 10 Split Jacks Mobility Smash pecs, delts, and lats with lax ball and/or foam roller Banded shoulder openers of instructors choice HAM Drill Skill

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05.17.17

COMPARE TO 4/5/17 Warmup EMOM x 6 5 Monkey Raises 5 Air Squats 5 Squat Thrusts (No Push Up Burpee) Mobility 15-20 PVC Pass Trough’s 1 min internal rotator stretch w/PVC pipe per side 10-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/pvc- 1 min wide, 1 min tight Kneeling Elbow to knee to

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05.16.17

COMPARE TO 4/3/17 Warmup 6 Min of Ladder Drills Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility Joint Mobility/Group Stretch x 6 min Skill Review all movements in the Metcon Specific Warmup 4 Rounds

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05.15.17

Warmup 6 min AMRAP 50 Double unders/100 Single Unders Mini Band Lateral Walk 25′ L Mini Band Lateral Walk 25′ R 5 KB Halo’s Per Direction Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders, 30 sec with arms wide, 30 sec

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05.14.17

Warmup 6 minute AMRAP In Teams of 2. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. At 3 2 1 go, partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out

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05.13.17

COMPARE TO 2/6/17 Warmup 10 Squat Thrusts 20 Double Unders/40 singles Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Lax Ball to glute/hamstring seated on Box with bend/extend leg and hip- 60 sec per

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05.12.17

Warmup Down and Back The 1/2 Length of the Box High Knees down/Butt Kicks back Karaoke Broad Jump down/Inchworm back Defensive Shuffle Forward Lunge down/Reverse Lunge back Rotational Sumo Frog Hop down, Duck Walk back Mobility Joint mobility/Group Stretch x 6 min Skill Review alternating Lunges Strength EMOM x 14 Performance Evens – 12 Front

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05.11.17

Warmup 6 Min AMRAP Skier Drill 10 Burpees 10 KB Deadlifts High Knees 10 Alpine Jacks 10 KB Deadlifts Ali Shuffle L 10 Air Squats 10 KB Deadlifts Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side 10 KB Deadlifts Mobility Inverted Active Hamstring Stretch With PVC Pipe – 4 Slow

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05.10.17

Warmup 6 min AMRAP 1 Burpee 5 Air Squats High Knees Down/Butt Kicks Back 2 Burpees 10 Air Squats Bear Crawl Down/Back 3 Burpees 15 Air Squats Lateral Lunge L Down, Lateral Lunge R Back Mobility Joint Mobility/Group Stretch x 6 min Skill Review Kipping, then perform: 1 min of Hollow Hold Roll to Superman

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05.09.17

Warmup 6 Min 360 PVC Box Jump Relay Mix this up as you like – over, under, side jump – whatever you come up with. Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini Band External Rotations with palms up and 10 with palms down 5 Mini Band Shoulder Oscillation

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05.08.17

Warmup 8 Shuttle Runs (turf to rig and back) Toy Soldier Walk to Rig 8 Shoulder Scapular Wall Slides Walking Hip Cradle Back to Turf 8 Shuttle Runs Walking Alternating Quad Stretch w/reach to Rig 8 Hanging Scapular retractions Crab Walk Back to Turf Mobility Lax Ball and/or Peanut Smash Erectors Lax Ball and/or Peanut

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05.07.17

Warmup Down and Back The 1/2 Length of the Box High Knees Down/Butt Kicks Back Karaoke Broad Jump Down/Inchworm Back Defensive Shuffle Forward Lunge Down/Reverse Lunge Back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Instructor’s Choice x 6 min Skill Review All of the movements involved in the metcon Metcon “Fat Amy” Performance

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05.06.17

COMPARE STRENGTH TO 11/22/16, COMPARE METCON TO 11/21/16 Warmup 6 min easy AMRAP Monster Walk 50′ Down and Back 5 Mini Band Plank Marches Per Side 15 Air Squats Mobility 1 min couch stretch per side 1 min of bodyweight hip bridges 1 min banded spiderman per side 20 Alternating Scorpion Stretches Kneeling Elbow to

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05.05.17

Warmup 6 Min AMRAP Skier Drill 10 Burpees 10 KB Deadlifts High Knees 10 Alpine Jacks 10 KB Deadlifts Ali Shuffle L 10 Air Squats 10 KB Deadlifts Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side 10 KB Deadlifts Mobility 20 Banded Pull Throughs 3 Position Lower Body Band Stretch

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05.04.17

Warmup 6 Min AMRAP Single Leg Hip Bridge x 10 each side Lying Superman x 10 Seated Good Morning w/PVC or Unloaded bar x 10 KB Halos – 5 rotations per direction Mobility Banded Elevated Ankle Mobility Drill – 1 min per side Lateral Chest Wall Opener – 1 min per side Roller T-Spine extension

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05.03.17

Warmup EMOM x 6 5 Monkey Raises 5 Air Squats 5 Squat Thrusts (No Push Up Burpee) Mobility Front Rack Mobility Drills Perform Each at 30-40 Seconds Per side 1 – Internal Rotator Stretch with PVC Pipe – Start Position 2 – Internal Rotator Stretch with PVC Pipe – Finish Position 3 – Internal Rotator

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05.02.17

Warmup Down and Back The 1/2 Length of the Box High Knees Down/Butt Kicks Back Karaoke Broad Jump Down/Inchworm Back Defensive Shuffle Forward Lunge Down/Reverse Lunge Back Rotational Sumo Frog Hop Down, Duck Walk back Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini Band External Rotations 10 with palms

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05.01.17

Warmup PVC Reaction Circle Game x 6 min Mobility Joint Mobility/Group Stretch x 6 min Skill Review all movements in the Metcon Specific Warmup 3-4 Rounds at an easy/moderate pace under a 7 min cap 25 DU’s/ 50 SU’s Unloaded Bar Thruster – 8 Reps Squat Thrust + Box Step up and over – 8

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04.30.17

Warmup 6 min AMRAP through obstacle course: Lateral High Knees over yellow hurdles (set up 5 or 6) Zig Zag Skater Bound back and forth through 5 Medballs setup in a straight line Agility Ladder “in and out” Jump or step over tall hurdle then Low crawl under the next one tall hurdles (set up

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04.29.17

COMPARE TO 6/9/16 Warmup Target Mobility Duck Walk 10 Push ups Bear Crawl 10 Ab mats Spiderman 10 Jump Squats Lateral Lunge 10 Pull ups Rotational Sumo 10 Hollow Rocks Mobility 15-20 PVC Pass Trough’s 1 min internal rotator stretch w/PVC pipe per side 10-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/pvc- 1

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04.28.17

Warmup 6 Min Easy AMRAP of the following mini band complex. 10 mini band Air Squats (band at knee) Lateral Walks leading with L Turf to Rig Lateral Walks leading with R Rig to Turf 10 mini band Jumping Jills Monster Walks Forward Turf to Rig Monster Walks Backwards Rig To Turf Mobility/Skill Review basic

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04.27.17

Warmup 10 Squat Thrusts 20 Double Unders/40 singles Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Wall Shoulder Opener Drill – 30 sec with arms in line with shoulders, 30 sec with arms wide,

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04.26.17

Warmup 8 Shuttle Runs (turf to rig and back) Toy Soldier Walk to Rig 8 Shoulder Scapular Wall Slides Walking Hip Cradle Back to Turf 8 Shuttle Runs Walking Alternating Quad Stretch w/reach to Rig 8 Hanging Scapular retractions Crab Walk Back to Turf Mobility Joint Mobility/Group Stretch x 6 min Skill Review – Snatch

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04.25.17

Warmup Simon Memory Drill x 6 min If the group is really large (AKA 5 PM) split them into 2 circles Mobility Inverted Active Hamstring Stretch With PVC Pipe – 4 Slow Reps Per Leg Band Supported Leg Lowering – 15 Reps Per Side Lunging Cat Cow – 10 Per Side High/Lateral Glute – lax

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04.24.17

Warmup Run 400M Then 10-1 Thrusters With an Unloaded Bar Lateral Jumps Over Bar Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders, 30 sec with arms wide, 30 sec with hands in diamond on wall Wall Cross Leg Hip Opener –

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04.23.17

Warmup With a 6 min running clock perform; 2 min of Rowing 2 min of Double unders 2 min of 15 Abmats+10 PVC OH Squats+5 Push Ups Mobility Instructors Choice Skill Review and Practice all movements from Metcon Metcon “Daniel” Army Sgt 1st Class Daniel Crabtree was killed in Al Kut, Iraq on Thursday June

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04.22.17

COMPARE TO 1/6/17 Warmup EMOM x 6 3 PGU 6 Air Squats Broad Jump Down (not Down and back) Mobility 20 Band Pull aparts 20 Banded Presses From Front Rack (use a thin band and step on the band with both feet. Get into a front rack and press band overhead like a push press.

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04.21.17

Warmup Under a 6min Cap 15 Shuttle Runs (not sprints) 10 Ball Slams 12 Shuttle Runs 10 Air Squats 10 Shuttle Runs 10 Lunges Per Leg Mobility 1 Min Wall Ankle Stretch Per Leg 1 Min Lateral Lunge with OH Reach, alternate sides 1 Min goblet squat hold with light KB – keep chest up,

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04.20.17

Warmup 50 DU’s/100 SU’s 5 Prisoner Get Ups 8 Monkey Raises 40 DU’s/80 SU’s 25′ Inchworm 25′ Bear Crawl 30 DU’s/60 SU’s 20 Air Squats 20 Alternating Alpine Jacks Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Push Up and the RKC Plank Strength EMOM x 14 E – 30 Seconds Max Effort

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04.19.17

Warmup 10 Squat Thrusts 20 Double Unders/40 singles Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Joint Mobility/Group Stretch x 6 min Skill Review: – Snatch Pull – Snatch High Pull – Muscle Snatch

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04.18.17

Warmup 6 min AMRAP 10 Wall Balls 25′ overhead walking lunge down with Wall ball 10 Med Ball Cleans 25′ overhead walking lunge Back with Wall ball Mobility Inverted Active Hamstring Stretch With PVC Pipe – 4 Slow Reps Per Leg Band Supported Leg Lowering – 15 Reps Per Side Lunging Cat Cow – 10

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04.17.17

Warmup Mini Band Glute Activation Lateral Steps down and back 1/2 of the gym with band at knees. 10 Single leg Glute hip Bridges with band at knee per side 8 standing Lateral kicks with band at ankles per side (holding wall) 8 standing kickbacks with band at ankles per side (holding wall) 8 standing

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04.16.17

Warmup With a 6 min running clock perform; 2 min of Rowing 2 min of Double unders 2 min of 15 Abmats+10 PVC OH Squats+5 Push Ups Mobility Instructors Choice Skill Review and Practice all movements from Metcon Metcon “Daniel” Army Sgt 1st Class Daniel Crabtree was killed in Al Kut, Iraq on Thursday June

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04.15.17

COMPARE TO 8/10/16 Warmup 6 min of PVC Reaction Circle Game Mobility Joint Mobility/Group Stretch Skill Review the Mechanics of the Hand Stand Push Up Review Scaling options of a HSPU – HS Hold on Wall – Pike Push Ups (Pike Pushup) – Box HSPU Strength EMOM x 16 Performance E- 30 Sec AMRAP HS

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04.14.17

Warmup EMOM x 6 5 Monkey Raises 3 PGU High Knees Down/Butt Kicks Back Mobility Wall Shoulder Opener Drill – 45 Sec with arms in line with shoulders, 45 sec with arms wide, 45 sec with hands in diamond on wall Wall Cross Leg Hip Opener – 30-45 sec per side Barbell Smash Quads Foam

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04.13.17

Warmup 10-8-6-4-2 PVC Lunging Pass Thrus Russian KB Swings Burpees Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini band external rotations with palms up and 10 with palms down 5 Mini band shoulder oscillation raises with palms facing in and 5 with palms facing out. Skill Review Kipping Then

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04.12.17

Warmup 6 min AMRAP 10 Shuttle Runs 10 Hollow Rocks 10 Squat Thrusts 10 Air Squats Mobility Joint Mobility/Group Stretch x 6 min Skill With a running 6 min running clock Using an unloaded bar 0-2 Min Snatch Grip Deadlifts 2-4 Min Snatch High Pulls 4-6 Min Heaving Snatch Balance or Behind The Neck Snatch

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04.11.17

Warmup 6 minute AMRAP In Teams of 2. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. At 3 2 1 go, partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out

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04.10.17

Warmup Run 200m 25′ Bear Crawl 25′ Walking Lunges Run 200m 25′ Spiderman 25′ Walking Alternating Quad Stretch w/reach Mobility/Skill Review Back Squat Test out 10 Reps of Back Squat with an unloaded bar, then: 1 min Kneeling Calf/Achilles Smash with foam roller 1 min/side Banded Talus/Ankle Stretch 1 min/side – Elevated Hip Opener on

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04.09.17

Warmup Down and Back The 1/2 the Length of the Box High Knees Karaoke Burpee Broad Jump Defensive Shuffle Squat Walk Down – Lunge Back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Joint mobility/group stretch x 6 min Skill Review all movements from the metcon Metcon “Victoria” Victoria Soto was one of the

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04.08.17

Compare to 01.10.17 Warmup 6 min Easy AMRAP 18 Squat Thrusts 15 DU’s 12 Russian KB Swings Mobility 1 Min Wall Ankle Stretch Per Leg 1 Min Lateral Lunge with OH Reach, alternate sides 1 Min goblet squat hold with light KB – keep chest up, knees up with toes forward 2-4 min of quad

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04.07.17

Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to scap up Mobility Instructors Choice x 6 min Skill Review the Mechanics of the single leg deadlift Strength EMOM x 14 Evens – 5 Single Leg Deadlifts Per Leg – use 1 KB or DB in each

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04.06.17

Warmup Bear Crawl Down/Back 10 Push ups Spiderman Down/Back 10 Hollow Rocks Inchworm Down/Back 10 Jump Squats Lateral Lunge Down/Back 10 Pull ups Rotational Sumo Down/Back 10 Split Jacks Mobility Smash pecs, delts, and lats with lax ball and/or foam roller Banded Shoulder Openers of instructors choice HAM Drill Skill Coaches will quickly DEMONSTRATE each

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04.05.17

Warmup EMOM x 6 5 Monkey Raises 5 Air Squats 5 Squat Thrusts (No Push Up Burpee) Mobility 15-20 PVC Pass Trough’s 1 min internal rotator stretch w/PVC pipe per side 10-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/pvc- 1 min wide, 1 min tight Kneeling Elbow to knee to open stretch –

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04.04.17

Warmup 6 min AMRAP 50 Double unders/100 SIngle Unders Mini Band Lateral Walk 25′ L Mini Band Lateral Walk 25′ R 5 KB Halo’s Per Direction Mobility 90 sec Kneeling Calf/Achilles Smash with foam roller Wall Shoulder Opener Drill – 30 Sec with arms in line with shoulders, 30 sec with arms wide, 30 sec

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04.03.17

Warmup 6 Min of Ladder Drills Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility Joint Mobility/Group Stretch x 6 min Skill Review movements from the Metcon Specific Warmup 4 Rounds at an easy/moderate pace

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04.02.17

Warmup 6 min AMRAP through obstacle course. Complete Conga line style. Lateral High Knees over yellow hurdles (set up 5 or 6) Zig Zag Skater Agility Ladder “in and out” Jump or step over tall hurdle then Low crawl under the next one tall hurdles 12″ box jump over, 16″ box jump over, 20″ box

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04.01.17

COMPARE TO 11/16/16 Warmup Medicine Ball Rotational Wheel Complex Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Turkish Get Up Strength EMOMx12 Evens – 1 TGU/Side Odds – 20 second Hollow Hold Metcon 20 min AMRAP In Teams of 3, 1 Person working at a time. Performance 200m Row 10 Lateral Burpees Over

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03.31.17

Warmup Down and Back The 1/2 Length of the Box High knees down/butt kicks back Karaoke Broad jump down/inchworm back Defensive shuffle Forward Lunge Down/Reverse lunge back Rotational sumo Frog Hop Down, Duck Walk back Mobility Joint mobility/Group Stretch x 6 min Skill Review Alternating Lunges – proper position with bar maintained in front rack

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03.30.17

Warmup 6 Min AMRAP Skier Drill 10 Burpees 10 KB Deadlifts High Knees 10 Alpine Jacks 10 KB Deadlifts Ali Shuffle L 10 Air Squats 10 KB Deadlifts Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side 10 KB Deadlifts Mobility 20 banded pull throughs 3 Position lower body band stretch

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03.29.17

Warmup 6 min AMRAP 1 Burpee 5 Air Squats High Knees Down/Butt Kicks Back 2 Burpees 10 Air Squats Bear Crawl Down/Back 3 Burpees 15 Air Squats Lateral Lunge L Down, Lateral Lunge R Back (All Down and backs from rig to turf and back) Mobility Joint Mobility/Group Stretch x 6 min Skill Kipping progression/warmup.

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03.28.17

Warmup 6 Min 360 PVC Box Jump Relay Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini band external rotations with palms up and 10 with palms down 5 Mini band shoulder oscillation raises with palms facing in and 5 with palms facing out. Then EMOM x 5 with an

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03.27.17

Warmup 8 Shuttle Runs (turf to rig and back) Toy Soldier Walk to Rig 8 Shoulder Scapular Wall Slides Walking Hip Cradle Back to Turf 8 Shuttle Runs Walking Alternating Quad Stretch w/reach to Rig 8 Hanging Scapular retractions Crab Walk Back to Turf Mobility Lax Ball and/or Peanut Smash Erectors Lax Ball and/or Peanut

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03.25.17

Warmup High Knees down Skip for Height Back 10 Air Squats Karaoke Down/Back 10 Jump Squats Lunge down Reverse Lunge back 10 Split Jacks per leg Duck Walk down Frog Hop back 10 Tuck Jumps Bear Crawl Down/Back Mobility 1 min Bully Stretch Per Side 20 Band Pull aparts 20 Banded Presses From Front Rack

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03.24.17

Warmup 6 Min AMRAP 8 Overhand and 8 Reverse Hand PVC Pulses 8 KB Windmills Per Side KB Halos – 5 rotations per direction 8 Thrusters with unloaded bar Mobility Everyone needs 2 mini bands – 1 strong for lower body one lighter for shoulders 10 Mini Band Lateral Toe Taps/Side 10 Mini Band reverse

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03.23.17

COMPARE TO 2/21/17 Warmup In teams of 2-3, One person works while the others wait to rotate through. 6 min AMRAP 3 Burpees 6 Ball Slams 9 Jump Squats Mobility 20 Band Pull aparts 20 Banded Presses From Front Rack (use a thin band and step on the band with both feet. Get into a

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03.22.17

COMPARE STRENGTH TO 2/13/17 AND METCON TO 2/6/17 Warmup 10 Squat Thrusts 20 Double Unders/40 singles Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Front Rack Mobility Drills Perform Each at 30-40 Seconds Per

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03.21.17

COMPARE TO 2/1/17 Warmup Under a 6min Cap 15 Shuttle Runs (not sprints) 10 Ball Slams 12 Shuttle Runs 10 Air Squats 10 Shuttle Runs 10 Push Ups Mobility Bulletproof Shoulders: Side Plank and Rev Fly Reach Through- 20/Side On Hands and Knees with Flat back – Straight Arm Raise 15 Sec/Sidex3 15 Scap Push

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03.20.17

Compare to 1/23/17 Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to scap up Mobility Active Spiderman – 1 min/Leg Pin and Stretch Top of Glutes/Hip with Lax Ball – 1 min Per Side Pin and Stretch Quads with Foam Roller – 1 min Per Side

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03.18.17

COMPARE TO 12/21/15 Warmup 2 min of DU’s 2 Min of 5 Wall Balls+5 Lunges Per Leg 2 Min of 3 PGU + 3 Inchworm Push Ups Mobility Banded Elevated Ankle Mobility Drill – 1 min per side Lateral Chest Wall Opener – 1 min per side Roller T-Spine extension on wall – 1 min

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03.17.17

Warmup In 50′ lengths; Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility Lax Ball to glute/hamstring seated on Box with bend/extend leg

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03.16.17

Warmup 6 min AMRAP 12 PVC OH Squats 6 Thrusters with Unloaded Bar 3 Walkout to scap up (This is basically inchworm down to scap push up to pushup to inchworm up SEE DEMO HERE https://www.youtube.com/watch?v=bmSRAhcuTLI) Mobility Instructors Choice x 6 min Skill Review the Bench Press Then use 5 min to warm up the

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03.15.17

Warmup 6 min AMRAP 10 Wall Balls 25′ Overhead Walking Lunge down with Wall ball 10 Med Ball Cleans 25′ Overhead Walking Lunge Back with Wall ball Mobility Joint Mobility/Group Stretch x 6 min Skill Review the mechanics of Rope Climbs Strength EMOM x 12 Performance A – 1 Legless Rope Climb B – 15

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03.14.17

Warmup Bear Crawl Down/Back 10 Push-ups Spiderman Down/Back 10 Hollow Rocks Inchworm Down/Back 10 Jump Squats Lateral Lunge Down/Back 10 Pull-ups Rotational Sumo Down/Back 10 Split Jacks Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini Band External Rotations with palms up and 10 with palms down 5 Mini Band

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03.13.17

Warmup 6 min AMRAP 8 Shuttle Runs (turf to rig and back) Toy Soldier Walk to Rig 8 Shoulder Scapular Wall Slides Walking Hip Cradle Back to Turf Mobility Wall Shoulder Opener Drill – 45 Sec with arms in line with shoulders, 45 sec with arms wide, 45 sec with hands in diamond on wall.

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03.11.17

Warmup Simon Memory Drill x 6 min Mobility Lax Ball to glute/hamstring seated on Box with bend/extend leg and hip- 90 sec per side Smash/Roll Adductors with Foam Roller – 90 sec per side 3 Position Adductor/Hamstring Activation – 5-10 reps per position 3 Position Lower Body Band Stretch Skill Review the Deadlift Strength Use

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03.10.17

Warmup 10 Squat Thrusts 20 Double Unders/40 singles Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Skill Burgener Warm Up Then: Specific Warmup A) EMOM x 6 3 Snatch Pulls+3 Snatch High Pulls+3 Muscle

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03.09.17

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility Lax Ball to glute/hamstring seated on Box with bend/extend leg and hip- 90

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03.08.17

Warmup PVC Reaction Circle Game x 6 min Mobility Joint Mobility/Group Stretch x 6 min Skill Review Cleans Then with a 5 min running clock allow the athletes to move through sets of the following Complex with an unloaded bar Providing feedback as needed 3 Clean Deadlifts+ 3 Clean High Pulls + 3 Hang Power

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03.07.17

Warmup 6 min AMRAP 1 Burpee 5 Air Squats High Knees Down/Butt Kicks Back 2 Burpees 10 Air Squats Bear Crawl Down/Back 3 Burpees 15 Air Squats Lateral Lunge L Down, Lateral Lunge R Back Mobility Lax Ball to Glute/Hamstring seated on Box with bend/extend leg and hip- 60 sec per side Barbell Calf Smash

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03.06.17

Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to Scap-up Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini Band External Rotations with palms up and 10 with palms down 5 Mini Band Shoulder Oscillation raises with palms facing in and

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03.04.17

COMPARE TO 9/19/16 Warmup Simon memory drill x 6 min Mobility 1 min couch stretch per side 1 min of bodyweight hip bridges 1 min banded spiderman per side 20 Alternating Scorpion Stretches Kneeling Elbow to knee to open stretch – 10 per side Skill Review Squatting mechanics and position with a PVC Pipe or

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03.03.17

Warmup 6 min AMRAP at an easy to moderate pace Bear Crawl 50′ 10 Lunging PVC Pass Throughs 5 Split Jacks Per Leg Mobility Joint mobility/Group Stretch x 6 min Skill Quickly review DB front Rack alternating Lunges Specific Warmup 5-6 rounds under a 10 min Cap – Moderate Pace (rest 5-8 min before 17.2

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03.02.17

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back (Charlton – Gorilla Hops ) Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility Joint Mobility/Group Stretch x 6 min Skill Review

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03.01.17

Warmup 6 Min of Ladder Drills Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility 20 Banded Pull Throughs 3 Position Lower Body Band Stretch 20 Cat Cows 20 Alternating Scorpions Skill Review the Deadlift

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02.28.17

Warmup 6 Min 360 PVC Box Jump Relay Mix this up as you like – over, under, side jump – whatever you come up with. Mobility Instructors Choice x 6 min Skill Snatch Review Then with a 5 min running clock allow the athletes to move through sets of the following Complex with an unloaded

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02.27.17

Warmup Mini Band Lateral Steps Down and Back (Rig to turf and back) 20 Wall Balls Mini Band Monster Walk Down and Back 15 Wall Balls 10 Mini Band Lateral Kicks Per Side 10 Wall Balls 15 Air Squats with Mini Band at Knees 5 Wall Balls Mobility Lax Ball and/or Peanut Smash Erectors Lax

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02.23.17

Warmup Grab a Partner and move through the following for 6 min. Partner 1 – Hangs from Pull Up Rig Partner 2 – 3 PGU, 6 Tuck Jumps, 9 Shuttle Sprints Tag and Switch positions after the Shuttle sprints Mobility – LAX ball into pectoral at wall/pole – 15-30 arm passes/side (every 5 reps or

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02.22.17

Warmup Under a 6min Cap 15 Shuttle Runs (not sprints) 10 Prisoner Get Ups 12 Shuttle Runs 10 Inchworm Push Ups 10 Shuttle Runs 10 Split Jacks Per Leg Mobility Joint Mob/Group Stretch x 6 min Skill Double Under Progression Then 15 min to complete a Double Under Flight Simulator Performance 20-40-60-80-100-80-60-40-20 Lifestyle 10-20-30-40-50-40-30-20-10 Fitness

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02.21.17

Warmup In teams of 2-3, One person works while the others wait to rotate through. 6 min AMRAP 3 Burpees 6 Ball Slams 9 Jump Squats Mobility 20 Band Pull aparts 20 Banded Presses From Front Rack (use a thin band and step on the band with both feet. Get into a front rack and

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02.20.17

Warmup 6 Min AMRAP Mini Band Monster Walk Down/Back 5 Mini Band Clamshells per Leg 10 Mini Band Air Squats 15 Mini Band Jumping Jacks Mobility 1 min couch stretch per side 1 min of bodyweight hip bridges 1 min banded spiderman per side Kneeling Elbow to knee to open stretch – 10 per side

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02.19.17

Warmup Grab A Partner and work for 6 min. Partner 1 does double unders until partner 2 completes Bear Crawl Down, Inchworm Back Switch on every completed Down/Back Mobility Instructors Choice Skill Review all movements of the Metcon Metcon “The Ghost” 6 Rounds for Total Reps in 23 minutes 1 minute of Row for calories

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02.18.17

COMPARE TO 11/12/16 Warmup Simon Memory Drill x 6 min Mobility 20 Band Pull aparts 20 Banded Presses From Front Rack Bully Stretch – 45 sec per side Roller in Mid Back – Hug and Extend – 1 Min Roller In Mid Back with Overhead Barbell or KB Stretch – 1 min Skill Review the

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02.17.17

Warmup 6 Min of Ladder Drills Agility Ladder Skier Drill 10 Burpees High Knees 10 Alpine Jacks Ali Shuffle L 10 Air Squats Ali Shuffle R 10 Jumping Jacks Hopscotch Drill 10 Leg Kicks Per Side Mobility Joint Mobility/Group stretch x 6 min Skill Review all variations of Pull Ups Strict-Kipping-Butterfly Strength Using a 12

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02.16.17

Warmup 6 min AMRAP 12 PVC OH Squats 6 Thrusters with Unloaded Bar 3 Walkout to Scap Up Mobility Bulletproof Shoulders: Side Plank and Rev Fly Reach Through- 20/Side On Hands and Knees with Flat back – Straight Arm Raise 15 Sec/Side 15 Scap Push Ups 15 Thumbs up T Raise 15 Thumbs Up W

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02.15.17

Warmup Under a 6min Cap 50 DU’s/100 Singles 10 Prisoner Get ups 40 DU’s/80 Singles 10 Squat Thrusts 30 DU’s/60 Singles 10 Inchworms Mobility Joint Mobility/Group Stretch x 6 min Skill Review the mechanics of Rope Climbs Strength EMOM x 12 Performance A – 1 Legless Rope Climb B – 15 GHD Situps C –

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02.14.17

Warmup 6 min AMRAP 10 Wall Balls 50′ overhead walking lunge with Wall ball 10 Med Ball Cleans Mobility Front Rack Mobility Drills HAM Drill Skill Coaches will Quickly DEMONSTRATE each of the following; – Clean Deadlift – Clean Pull – Clean High Pull – Muscle Clean – Hang Power Clean Then with a 5

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02.13.17

Warmup PVC Reaction Circle Game x 6 min Mobility Lateral Steps down and back 1/2 of the gym with band at knees. 10 Single leg Glute hip Bridges with band at knee per side 8 standing Lateral kicks with band at ankles per side (holding wall) 8 standing kickbacks with band at ankles per side

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02.10.17

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back (Charlton – Gorilla Hops ) Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility 1 min Bully Stretch Per Side 20 Band

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02.09.17

Warmup EMOM x 6 min 5 Monkey Raises Butt Kicks Down Skip for Height Back Mobility Instructors Choice x 6 min Skill Review Push Ups Strength EMOM x 12 A – 12 Push Ups – P – Ring Push Ups, L – Hand Release F – Push Ups – Box if needed B – 30

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02.08.17

Warmup Simon Memory Drill x 6 min Mobility 15 Mini Band Wall Slides 15 Mini Band Scapular Activation Presses 10 Mini Band External Rotations 5 Mini Band Shoulder Oscillation Skill Coach will Demonstrate the following parts of the Push Press: – Demonstrate the difference between strict press, push press and push jerk – Demonstrate the

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02.07.17

Warmup Target Mobility Bear Crawl 10 Push ups Walking Alternating Quad Stretch 10 Ab Mats Spiderman 10 Jump Squats Straight Leg Deadlift Walk 10 Pull-ups Toy Soldier Walk 10 Hollow Rocks Mobility Joint Mobility/Group Stretch Skill/Strength Burgener Warm Up 1. down and up (Snatch Pull) 2. down + up + elbows high and outside (Snatch

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02.06.17

Warmup 10 Squat Thrusts 20 Double Unders/40 singles Agility Ladder Skier Drill 15 PVC OH Squats 20 DU’s/40 Singles Agility Ladder Side Straddle Hop 20 Alternating Lunges 20 DU’s/40 Singles Agility Ladder 2 in 1 Out Mobility Lax Ball to glute/hamstring seated on Box with bend/extend leg and hip- 60 sec per side Barbell Calf

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02.05.17

Warmup In teams of 2-3, One person works while the others wait to rotate through. 6 min AMRAP 3 Burpees 6 Ball Slams 9 Jump Squats Mobility Joint Mobility/Group Stretch x 6 min Skill Review all Movements from the Metcon Metcon “CYRUS, ELI, JANIE, LIAM AND MARY” CrossFit Waterbury of Vermont created this WOD in

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02.04.17

COMPARE TO 11.14.16 Warmup 3 Rounds 10 Glute Hip Bridges Mini Band Lateral Walk Down/Back 10 Mini Band Squats – Band at Knee 5 Mini Band Clamshells per side Mobility Front Rack Mobility Drills Perform Each at 30-40 Seconds Per side 1 – Internal Rotator Stretch with PVC Pipe – Start Position 2 – Internal

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02.03.17

Warmup Target Mobility Bear Crawl 10 Push ups Walking Tall Knee Tuck 10 Ab mats Spiderman 10 Jump Squats Straight Leg Deadlift Walk 10 Pull ups Toy Soldier Walk 10 Hollow Rocks Mobility 1 min Lying Wall Squat 1 min Overhead External Rotation Arm Pull Per Side 1 min Banded Hip/Ham Capsule Stretch Per Side

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02.02.17

Warmup EMOM x 6 5 Monkey Raises 5 Air Squats 5 Squat Thrusts (No Push Up Burpee) Mobility Instructors Choice x 6 min Skill Review TGUs Review the Windmill Strength EMOM x 12 Turkish Get Up (to standing) + 5 Windmills + Turkish Get Down Alternate Sides Every Minute – Start lite and move up

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02.01.17

Warmup Under a 6min Cap 15 Shuttle Runs (not sprints) 10 Ball Slams 12 Shuttle Runs 10 Air Squats 10 Shuttle Runs 10 Push Ups Mobility Bulletproof Shoulders: Side Plank and Rev Fly Reach Through- 20/Side On Hands and Knees with Flat back – Straight Arm Raise 15 Sec/Sidex3 15 Scap Push Ups 15 Thumbs

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01.31.17

Warmup EMOM x 6 3 Burpees Bear Crawl 50′ Mobility Joint Mobility/Group Stretch x 6 min Skill Review Key Points of Clean and Jerk – Review the 3 pulling positions – Practice Bar Sweeping from position to position – Explosive upward movement, and show the opposite of and outward pull/ chase – Catch position with

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01.30.17

Warmup 6 min AMRAP 10 Wall Balls 50′ Overhead Walking Lunge with Wall ball 10 Med Ball Cleans Mobility/Skill Review basic squatting mechanics in a top down approach (with a bar in the front rack position) Down in 1/4 squat Down in 1/2 squat In the hole Up in 1/2 Squat Finish Then perform “Squat

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01.29.17

Warmup Down and Back The 1/2 the Length of the Box High Knees Kkaraoke Burpee Broad Jump Defensive Shuffle Squat Walk down – Lunge back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Joint Mobility/Group Stretch x 6 min Skill Review all movements from the metcon Metcon “Victoria” Victoria Soto was one of the

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01.28.17

COMPARE TO 10/10/16 Warmup 6 min Easy AMRAP 18 Squat Thrusts 15 Light Wall Balls 12 Russian KB Swings Mobility Lateral Steps down and back 1/2 of the gym with band at knees. 10 Single leg Glute hip Bridges with band at knee per side 8 standing Lateral kicks with band at ankles per side

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01.27.17

Warmup High knees Down Skip for height Back 10 Air Squats Karaoke Down/Back 10 Jump Squats Lunge down Reverse Lunge back 10 Split Jacks per leg Duck walk Down frog hop back 10 Tuck Jumps Bear Crawl Down/Back Mobility 1 min Bully Stretch Per Side 20 Band Pull aparts 20 Banded Presses From Front Rack

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01.26.17

Warmup 6 min AMRAP 3 Prisoner Get Ups 5 Shuttle Sprints 3 Burpees 5 Shuttle Sprints Mobility Front Rack Mobility Drills Perform Each at 30-40 Seconds Per side 1 – Internal Rotator Stretch with PVC Pipe – Start Position 2 – Internal Rotator Stretch with PVC Pipe – Finish Position 3 – Internal Rotator Stretch

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01.25.17

Warmup 6 Min 360 PVC Box Jump Relay Mobility Joint Mobility/Group Stretch x 6 min Skill Review the mechanics of rope climbs Strength Part A Use 8 Min To work on Rope Climbs Strength Part B EMOM x 12 A – 1 Rope Climb B – 15 GHD Situps C – 10-15 Cal Row Metcon

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01.24.17

Warmup Target Mobility Bear Crawl 10 Push-ups Walking Tall Knee Tuck 10 Ab mats Spiderman 10 Jump Squats Straight Leg Deadlift Walk 10 Pull-ups Toy Soldier Walk 10 Hollow Rocks Mobility Instructors Choice x 6min Skill Review the Mechanics of the Single Leg Deadlift Strength EMOM x 14 Evens – 5 Single Leg Deadlifts Per

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01.23.17

Warmup 6 min AMRAP 20 Double Unders or 40 Singles 8 Walking Lunges Per Leg 4 Walkout to Scap Up Mobility Active Spiderman – 1 min/Leg Pin and Stretch Top of Glutes/Hip with Lax Ball – 1 min Per Side Pin and Stretch Quads with Foam Roller – 1 min Per Side Skill Quickly review

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01.21.17

Warmup 6 min AMRAP 8 PVC OH Squats 6 Med Ball Cleans 3 Prisoner Get Ups Mobility Instructors Choice Skill Review and Practice all movements from Metcon Metcon “Three Wise Men” “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (P- 185/125 lbs, L- 135/95 lbs, F

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01.20.17

Warmup EMOM x 6 min 5 Monkey Raises Butt Kicks Down Skip for Height Back Mobility Joint Mob/Group Stretch x 6 min Skill Review Push Ups Strength EMOM x 15 1 – 10 Push Ups 2 – 20-30 Second Hollow Hold 3 – 5-8 Dips Metcon 5 Rounds for time alternating rounds with a partner

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01.19.17

Warmup 6 Min AMRAP Single leg hip bridge x 10 each side 10 Alternating Lunging PVC Pass Throughs KB Halos – 5 rotations per direction Bear Crawl down and Back 50′ Mobility Roll/Smash Lats + Delts and Mid Back x 6 min Skill Review the Snatch Strength Use 30 min to work on Snatches Performance

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01.18.17

Warmup 6 min AMRAP 10 Shuttle Sprints 10 Hollow Rocks 10 Shuttle Sprints 10 Air Squats Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Push Press, Push Jerk and Split Jerk Strength Every 90 seconds for 15 min perform 1 complex of: Performance/Lifestyle Hang Power Clean + 3 Push Presses + Hang Power

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01.17.17

Warmup 6 min AMRAP 15 PVC OH Squats 10 Lunging PVC Pass Throughs 8 Inchworms Mobility 0-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/pvc- 1 min wide, 1 min tight Kneeling Elbow to knee to open stretch – 10 per side 1 min Russian Baby Maker Skill Review the Turkish Get Up Strength

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01.16.17

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility Lateral Steps down and back 1/2 of the gym with band at knees.

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01.15.17

Warmup Down and Back The 1/2 Length of the Box High Knees down/Butt Kicks back Karaoke Broad Jump down/Inchworm back Defensive Shuffle Forward Lunge Down/Reverse lunge back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Instructor’s Choice x 6 min Skill Review All of the movements involved in the metcon Metcon “Zeus” Performance 3

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01.14.17

COMPARE TO 6/30/16 Warmup 5 Min AMRAP of 1 Burpee 5 Air Squats 2 Burpees 5 Air Squats 3 Burpees 5 Air Squats 4 Burpees 5 Air Squats… …and so on Mobility 1 Min Per Arm Banded Front Rack with Barbell Stretch 15 Band Pull Aparts 3 Position lower body band stretch 20 Scorpion Stretches

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01.13.17

Warmup Mini Tabata 20sec on 10sec off x 3 rounds each Front Squat with unloaded bar Alpine Jack Leg Raise PVC Lunging pass through Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Bench Press Strength Alternate with a partner or in a small group for 15 min to perform. 5 reps of Bench

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01.12.17

Warmup 6 Min of Ladder Drills Skier Drill High Knees Ali Shuffle L Ali Shuffle R Hopscotch Drill Mobility Everyone needs 2 mini bands – 1 strong for lower body one lighter for shoulders 10 Mini Band Lateral Toe Taps/Side 10 Mini Band reverse Toe Taps/Side 10 Mini Band Fire Hydrants Per Side 15 Mini

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01.11.17

Warmup 6 min of PVC Reaction Circle Game Mobility 15-20 PVC Pass Trough’s 1 min internal rotator stretch w/PVC pipe per side 10-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/pvc- 1 min wide, 1 min tight Kneeling Elbow to knee to open stretch – 10 per side 1 min Russian Baby Maker Skill

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01.10.17

Warmup 6 min Easy AMRAP 18 Squat Thrusts 15 DU’s 12 Russian KB Swings Mobility 1 Min Wall Ankle Stretch Per Leg 1 Min Lateral Lunge with OH Reach, alternate sides 1 Min goblet squat hold with light KB – keep chest up, knees up with toes forward 2-4 min of quad “Pin and Stretch”

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01.09.17

Warmup Target Mobility Duck Walk 10 Push-ups Bear Crawl 10 Ab mats Spiderman 10 Jump Squats Lateral Lunge 10 Pull-ups Rotational Sumo 10 Hollow Rocks Mobility 15-20 PVC Pass Troughs 1 min internal rotator stretch w/PVC pipe per side 10-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/pvc- 1 min wide, 1 min tight

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01.08.17

Warmup Grab A Partner and work for 6 min. Partner 1 does double unders until partner 2 completes Bear Crawl Down, Inchworm Back Switch on every completed Down/Back Mobility Instructors Choice Skill Review all movements of the Metcon Metcon “Hope” 3 Rounds, For Total Reps in 17 minutes, switching on the minute Performance 1 Minute

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01.07.17

COMPARE TO 8/12/16 Warmup 6 minute AMRAP In Teams of 2. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. At 3 2 1 go, partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed

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01.06.17

Warmup EMOM x 6 3 PGU 6 Air Squats Broad Jump Down (not Down and back) Mobility 20 Band Pull aparts 20 Banded Presses From Front Rack (use a thin band and step on the band with both feet. Get into a front rack and press band overhead like a push press. Men can use

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01.05.17

Warmup 6 min AMRAP 1 Burpee 10 DU’s or 30 singles 2 Burpees 20 DU’s or 60 singles 3 Burpees 30 DUs or 90 singles 4 Burpees 40 DU’s or 120 singles and so on…. Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Clean Strength Every OTHER minute for 14 min Perform 1

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01.04.17

Warmup 6 Min of Ladder Drills Agility Ladder Skier Drill High Knees Ali Shuffle L Ali Shuffle R Hopscotch Drill Mobility Joint Mobility/Group Stretch x 6 min Skill Review all variations of Pull Ups Strict-Kipping-Butterfly Strength Every OTHER minute for 10 minutes Performance 1 Strict Muscle Up 5 Strict Ring Dips 10 Second L Sit

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01.03.17

Warmup 6 Min AMRAP of Mini Band Monster Walk Down/Back 5 Mini Band Clamshells Per Leg 10 Mini Band Air Squats 15 Mini Band Jumping Jacks Mobility 10 Banded Ankle Split Squats per leg 1 min of Banded Hip Capsule Traction Per Side 30 sec lying on back, 30 sec on hands and knee 10

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01.02.17

Warmup Tic Tac Toe Race x 6 min Mobility 20 Banded Pull throughs Lax Ball to Glute/Hamstring seated on Box with bend/extend leg and hip- 90 sec per side Roll/Smash Hamstrings, Glutes and Thoracic and Lumbar Spine x 4 min Skill Review the Deadlift Strength EMOM x 16 Evens – 5 Deadlifts (climb weight across

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12.30.16

Warmup 6 min AMRAP 1 Burpee 10 DU’s or 30 singles 2 Burpees 20 DU’s or 60 singles 3 Burpees 30 DUs or 90 singles 4 Burpees 40 DU’s or 120 singles and so on…. Mobility 15 Banded Good Mornings 15 Band Pull Aparts 15 Banded Pass Throughs 3 Position lower body band stretch 20

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12.29.16

Warmup Spiderman Down, Reverse Spiderman Back Forward Lunge Down, Reverse Lunge Back Duck Walk Down, Reverse Duck Walk Back Frog Hop Down, Reverse Frog Hop Back Gorilla Hop Down, Reverse Gorilla Hop Back (Charlton – Gorilla Hops ) Alternating Sumo Down/Back High Knees Down/Butt Kicks Back Mobility Joint Mobility/Group Stretch x 6 min Skill Review

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12.28.16

Warmup 6 Min Easy AMRAP of the following mini band complex: 10 Mini Band Jumping Jacks 10 Mini Band Jumping Jills Forward Walks – 50′ Backward Walks – 50′ Monster Walks Forward – 50′ Monster Walks Backwards – 50′ Lateral Crossover Walks R – 50′ Lateral Crossover Walks L – 50′ Mobility/Skill Review basic squatting

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12.27.16

Warmup 6 min of PVC Reaction Circle Game Mobility 15 Banded Good Mornings 3 Position lower body band stretch 20 Cat/Cows Foam Roll/Lax/Smash Glutes and hamstrings for 3-4 min Skill Review the Deadlift Strength EMOMx14 Evens – Deadlifts Min 0 -10 reps Min 2 -10 reps Min 4 – 8 reps Min 6 – 8

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12.26.16

Warmup 6 min AMRAP Duck walk down and back 15 pushups Karaoke down and back 15 abmats Bear crawl down and back 15 air squats Mobility Joint Mobility/Group Stretch x 6 min Skill Review variations of Shoulder to Overhead (strict press->push press-push jerk) Strength Use 15 min to alternate with a partner or in a

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12.23.16

Warmup EMOM x 6 3 Burpees 3 Prisoner Get Ups Mobility Instructors Choice x 6 min Skill Review the Push Press Strength Every Other Min for 14 min 5 Heavy Push Presses – these should be heavy enough where you would require the next minute to rest aim for 80%+ – that being said, technique

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12.22.16

Warmup 6 Min AMRAP of Single leg hip bridge x 10 each side Lying Superman x 10 Seated good morning w/PVC or Unloaded bar x 10 KB Halos – 5 rotations per direction Mobility 20 Band Pull aparts 20 Banded Presses From Front Rack Bully Stretch – 45 sec per side Roller in Mid Back

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12.21.16

Warmup 2 min of DU’s 2 Min of 5 Wall Balls + 5 Lunges Per Leg 2 Min of 3 PGU + 3 Inchworm Push Ups Mobility Banded Elevated Ankle Mobility Drill – 1 min per side Lateral Chest Wall Opener – 1 min per side Roller T-Spine extension on wall – 1 min HAM

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12.20.16

Warmup 6 Min AMRAP Mini Band Monster Walk Down/Back 5 Mini Band Clamshells Per Leg 10 Mini Band Air Squats 15 Mini Band Jumping Jacks Mobility 1 min Couch Stretch per side 1 min of Bodyweight Hip Bridges 1 min Banded Spiderman per side Kneeling Elbow to Knee to Open stretch – 10 per side

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12.19.16

Warmup 6min AMRAP 20 Double Unders/50 Singles 10 Alt Lunging PVC pass through 5 Prisoner Get Ups Mobility Joint Mobility/Group Stretch x 6 min Skill Review Deadlifts Strength EMOM x 10 A. 10 Deadlifts (aim for around 60% of your 1RM) B. 5 Dips Metcon “12 Days of CrossFit” Like the song the “12 Days

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12.18.16

Warmup With a 6 min running clock perform: 2 min of Rowing 2 min of Double Unders 2 min of 15 Abmats + 10 PVC OH Squats + 5 Push Ups Mobility Instructors Choice Skill Review and Practice all movements from Metcon Metcon “Barbara” Performance/Lifestyle 20 Pull Ups 30 Push Ups 40 Abmat Sit Ups

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12.17.16

COMPARE TO 4/8/16 Warmup 6 minute AMRAP In Teams of 2. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. At 3 2 1 go, partner 1 does 5 Jump Squats, 5 med ball cleans and 5 Wall Balls as quickly as possible while partner 2

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12.16.16

Warmup Mini Tabata 20sec on 10sec off x 3 rounds each Front Squat with unloaded bar Alpine Jack Leg Raise PVC Lunging pass through Mobility 20 Band Pull aparts 20 Banded Presses From Front Rack (use a thin band and step on the band with both feet. Get into a front rack and press band

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12.15.16

Warmup 6 minute AMRAP In Teams of 2. Partner 1 is stationed on one side of the gym and partner 2 is on the opposite side. At 3 2 1 go, partner 1 does 6 abmat sit-ups as quickly as possibly while partner 2 holds a plank. Partner 2 is only allowed to come out

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12.14.16

Warmup Down and Back The 1/2 Length of the Box High Knees down/butt kicks back Karaoke Broad Jump down/Inchworm back Defensive Shuffle Forward Lunge Down/Reverse lunge back Rotational Sumo Frog Hop Down, Duck Walk back Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Tall Kneeling Dumbbell Strict Press – Have everyone Start with

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12.13.16

Warmup Simon Memory Drill x 6 min Mobility Lax Ball to glute/hamstring seated on Box with bend/extend leg and hip- 90 sec per side Smash/Roll Adductors with Foam Roller – 90 sec per side 3 Position Adductor/Hamstring Activation – 5-10 reps per position -heels elevated -flat feet -toes elevated 3 Position Lower Body Band Stretch

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12.12.16

Warmup 3 Rounds of 10 Glute Hip Bridges 30 reps of the Sprinter Wall Drill Mini Band Lateral Walk Down/Back Mobility 15-20 PVC Pass Throughs 10-15 Lying PVC Shoulder Raises Kneeling Thoracic Spine Drill w/pvc- 1 min wide, 1 min tight Kneeling Elbow to knee to open stretch – 10 per side Skill Review the

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