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170729

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Warm Up –
Coach’s Choice

MetCon
“Savage Saturday VIII: Too Hot to Handle, Too Cold to Hold”

12:00 EMOM
1st Minute – 10 Toes to Bar
2nd Minute – 15 Push ups

– 3:00 Rest –

At the 15:00 Mark:
400m Run
21-15-9
Russian KB Swing (70/53lbs)
Wall Balls
Burpees
400m Run
*15:00 Cap (stop at 30:00)

at the 33:00 Mark
4 Rounds for time:
12 Pull ups
6 Medicine Ball Sit ups (20/14lbs)
3 Wall walks

Cool Down –
Choose your own adventure

170728

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Warm Up –
Coach’s Choice

Skill/Strength –
Choose one of the following progressions for 4 sets:
Beginner – 5 Reverse Row Sit Backs (in false grip) + 5-10 Push ups
Intermediate – 3-5 Ring Muscle up Transitions (feet on floor) + 5-10 Ring Push ups
Advanced – 1-5 Muscle ups (strict)
*rest 1:30 between sets

MetCon –
“Bleed Through”
10:00 AMRAP
3 Strict Pull ups (scale to 5 challenging ring rows)
6 Box Jump Overs (24/20″)
9 Squat Cleans (135/95lbs)

*The goal of today is to challenge our ability to keep a hard pace through the full 10:00 time domain.  The rep schemes are small enough that you can push through each set of movements unbroken for the majority of the WOD.  Intended stimulus 4+ rounds.

Cool Down –
2:00 Couch Stretch (each leg)

170727

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Warm up –
Coach’s Choice

Skill/Strength –
6 Rounds: (3:30/Round)
4 Jerks (from the rack)
0:20 Side Plank + 0:20 Thoracic Bridge Hold (each side)

MetCon –
“Smile and a Frown”
3 Rounds for time:
400 Meter Run
20 Alternating Reverse Dumbbell Lunges (40/20 each hand, 10 per leg)
10 Dumbbell Thrusters (40/20lbs)

*Hold the dumbbells any way you would like (front rack, farmer carry position, etc).  Intended stimulus is under 10:00.

Cool Down –
1:30 Box Pigeon Pose (each leg)
Accumulate:
50 Banded Face Pulls
1:00 L-Sit

170726

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Warm Up –
Coach’s Choice – Dynamics

Barbell Warm Up –
3x Dip + Shrug
3x Dip + High Pull
3x Muscle Snatch
3x Snatch Landing (bar stays overhead)
3x Snatch Balance
3x Power Snatch (position 1) + Overhead Squat
3x Snatch (position 2)

Skill/Strength –
A) Work up to a daily max in 10:00
Beginner – 2 Hang Power Snatch + 2 Overhead Squats
Intermediate – 1 Hang Snatch (positon 1 or 2) + 1 Hang Snatch (positon 3)
Advanced – 1 Hang Snatch + 1 Snatch
B) EMOM for 4:00 @ 80% Daily max

MetCon –
“Lodi Dodi”
In Teams of Two
3 Rounds (each partner)
in 3:00
Row 500m/450m
Max Reps Burpee Tuck Jumps
Rest 3:00

*alternate 3:00 sets with your partner, one works while the other one rests

Cool Down –
Foam Roll as needed

170725

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Warm up –
Coach’s Choice

Skill/Strength –
6 Rounds: (3:30/Round)
4 Deadlifts (75-85% 1RM)
5 DB Split Squats (each leg, 32×2 tempo)
5 Table Top Bridges

MetCon –
“Feel it Coming”
For time:
30 Overhead Kettlebell Swing (53/35lbs)
30 Double Unders
30 Sit ups
30 Double Unders
30 KB Snatch (15 per arm)
30 Double Unders
30 Push ups
30 Double Unders

*If you are proficient at double unders, challenge yourself by doing unbroken sets of double unders (if you trip up, go back to zero for that round)

Cool Down –
2-Way Calf Stretch (each leg)
Downward dog to inchworm

170724

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Warm up –
Coach’s Choice

Skill/Strength –
5 Rounds: (3:00/Round)
A1) Handstand Rotations
Beginner – 0:20 + 1-2 Box HSPU each side
Intermediate – 0:20-0:30 + 1-3 Box HSPU each side
Advanced – 0:30 + 3-5 Box HSPU each side (add a plate “obstacle”)
A2) 10-15 Wrist Push ups
A3) 5-8 Wall Slides with foam roller

MetCon –
“Post to Be”
4 Rounds for time:
400m Run
15 Pull ups
15 Wall Balls (20/14lbs)

Cool Down –
1:00 Banded Overhead Stretch (each arm)
Wrist Routine

170722

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Warm up –
Coach’s Choice

Skill/Strength –
4 Rounds:
0:20 Hollow Rock/0:10 Rest
4 Rounds:
0:20 Arch Rock/0:10 Rest

MetCon –
“Team”
In teams of 3:
Minutes 0-10:00
Partner 1: 300m Run
Partner 2: AMRAP Wall Balls (20/14lbs)
Partner 3: AMRAP Russian Kettlebell Swings (53/35lbs)
Minutes 10:01-20:00
Partner 1: 300m Run
Partner 2: AMRAP Dumbbell Power Cleans
AMRAP Box Jumps
Minutes 20:01-30:00
Partner 1: 300m Run
Partner 2: AMRAP Burpees
Partner 3: AMRAP Sit ups

*When partner 1 finishes the run, rotate stations.  If the movement switches mid-set, simply switch with the clock and continue the new movement until you rotate.

170721

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Warm up –
Coach’s Choice

Skill/Strength –
Review MetCon movements

MetCon –
“Brighter than a Diamond”
Complete the following in any order/rep scheme desired, for time:
300′ Walking Lunge
75 Manmakers (30/15lbs)
3:00 Side Plank (each side)
1200m Run

Training Intent – Today is going to be a long one.  Since you can break up the movements in any order, make sure you split up movements so that may burn you out.  The side planks and walking lunges are a good point to “rest”/slow down your heart rate a bit.  The biggest goal today is to STAY MOVING at a consistent pace the entire time.  Intended stimulus – 30-40:00.  There will be a 45:00 cap today.

Cool Down –
Choose your own adventure