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171007

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Warm up –
Coach’s Choice

MetCon –
“Savage Saturday X: The Savagry Starts Again”
0-10:00
EMOM
10 Burpees
2:00 Rest
at 12:00 Mark
21-15-9
Box Jump
Calorie Row or Ski Erg
*7:00 Cap

At 19:00 Mark
Run 800m
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups

400m Run
30 Sit ups
20 Push ups
10 Pull ups

300m Run
20 Push ups
10 Pull ups

200m Run
10 Pull ups

171006

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Warm Up –
Coach’s Choice

Skill/Strength –
4 Rounds:
5 Half Kneeling Bottom’s Up KB Presses
Choose one:
Beginner – 0:30 RKC Plank Hold
Intermediate – 10 Plank to Push up (each arm)
Advanced – 5-8 Slide Board Body Saws

Metcon –
“Neverending Story”
20 Kettlebell Push Presses (53/35lbs each hand)
40 Russian Kettlebell Swings (53/35lbs)
60 Wall Balls
80 Double Unders

0-2:00 AMRAP
2:00-4:00 Rest
4:00-8:00 AMRAP (start back at the beginning)
8:00-10:00 Rest
10:00-? Complete for time (start back at the beginning)

Cool Down –
Foam Roll as Needed

171005

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Warm Up –
Coach’s Choice

Barbell Warm up:
5 Snatch Grip Romanian Deadlifts
5 Snatch Grip RDL into Muscle Snatch
5 BTN Snatch Grip Press
5 Snatch Drop (to 1/4 squat/power position)
3 Hang Power Snatch (position 1)

Skill/Strength –
5 Rounds:
5 Hang Power Snatches
*start at 55% 1RM and work up in weight. Aim to hit 2-5% heavier than last exposure on 9/22

Metcon –
“CrossFit Team Series 17.5”

Rx –
21-15-9 synchronized reps for time of:
Dumbbell snatches (50/30lbs)
Bar muscle-ups*

*Bar muscle ups can be scaled to jumping bar muscle ups, or chest to bar pull ups

Scaled –
21-15-9 synchronized reps for time of:
Dumbbell snatches (35/20lbs)
Pull ups

Cool Down –
3×0:30 Box Shoulder Stretch
3×0:30 Shoulder Extension Stretch

171003

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Warm Up –
Coach’s Choice

Skill/Strength –
4 Rounds: (4:00/Round)
8 Reverse Lunges (Bar in Back Rack, peg leg)
10 Single Arm Dumbbell Rows (each arm)

MetCon –
“The Grinder”
10:00 AMRAP
8 Hang Power Cleans (135/95lbs)
8 Mountain Climber Burpees (L+R + Burpee =1)

Cool Down –
2:00 Pigeon Pose (each leg)

171002

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Warm Up –
Coach’s Choice

Skill/Strength –
3 Rounds:
8 Sumo Deadlifts
10 Z-Presses (each arm)

Metcon –
“Scottbata 4”
8 Rounds 0:20 work/0:10 rest
Row (calories)
Box Jump
Pull up
Jump Rope (single unders = 1 point, double unders = 2 points per rep)

*Scottbata is not like traditional tabata.  You will spend 0:20 on the row, rest 0:10 and transition to your next movement.  One round is 0:20 of work at each exercise.

Cool Down –
2-3 Rounds:
10 Single Leg Calf Raises (each leg)
5-8 Active Leg Lowers (each leg)

170930

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Warm Up –
Coach’s Choice

Skill/Strength –
4 Rounds:
5 Second Hollow Hold
5 Lemon Squeezers
5 V-ups
6 Jack Knives (3 each leg)
5 Second Hollow Hold
0:30 rest

MetCon –
“Versus 2.0”

20:00 “Match”
Partner 1:
3 Rounds of:
10 Wall Balls
5 Burpees

Partner 2:
AMRAP
5 Pull ups
10 Push ups
15 Squats

*When Partner 1 finishes their 3 rounds, switch. You are competing against your partner for rounds + reps of the AMRAP.  Pick up where you left off each time you come back to part 2.  Whoever has lower reps, must do 1 burpee for each rep they lose by.

Cool Down –
1:00 Banded Anterior Pathway Stretch (each arm)
1:00 Banded Lat Stretch

170929

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Warm Up –
Coach’s Choice

Skill/Strength –
A) 3 Rounds:
0:20-0:30 Ring Support (top)
0:20-0:30 Ring Support (bottom)
15 Scapular Push ups

B) 3 Rounds:
30 second wall facing handstand hold
10 Tuck ups (to wall, near wall, or freestanding)
15 Scapular Pull ups

MetCon –
“Just Do Work”
20:00 AMRAP – FOR QUALITY
2 Turkish Get ups (right arm)
10 Suitcase Deadlifts (right arm)
100′ Suitcase Carry (right arm)
2 Turkish Get ups (left arm)
10 Suitcase Deadlifts (left arm)
100′ Suitcase Carry (left arm)
20/15 Calorie Row
3-8 Strict Pull ups

Cool Down –
Choose your own adventure

 

170928

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Warm Up –
Coach’s Choice

Skill/Strength –
A) 3 wam up back squat sets, then:
3 Rounds:
6 Back Squats (42×2 tempo)
5-10 Ring Pull ups

Then:

B) 2 Rounds:
AMRAP Handle Squats
rest at least 2:00 between attempts. if you get more than 30, go up in weight

MetCon –
“Oh Brother”
4 Rounds:
0:30 Max Push ups
1:00 Max Double Unders
1:00 Max Overhead Kettlebell Swings (53/35lbs)
1:00 Rest between rounds

Cool Down –
Crucifix x15
Scorpion x15