Workout – Metcon (Time)

HE SLIMED ME

Teams of 2 (4 rounds each)

Partner 1:
20/15 Calorie Assault Bike OR 29/21 Calorie Row

Partner 2:

15 Pull-ups
15 Dumbbell Bench (50s/35s)
15 V-Ups

TARGET SCORE
Target time: 17-19 minutes
Time cap: 22 minutes

SCALED OPTION

Teams of 2 (4 rounds each)

Partner 1:
12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike

Partner 2:
15 Ring Rows Pull-ups
10 Push Ups
15 Abmat Sit Ups

Accessory – Warm-up (No Measure)

Goblet Squat: 1 and a Half Reps 4×10
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Accessory – Warm-up (No Measure)

Elevated Toe Double DB Romanian Deadlift 4×10
4 sets: 10 reps
*Build to a moderate weight; stay the same or build across sets
Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
* If time permits

Announcement

Happy Birthday Lindsey Sizemore!!

Workout – Metcon (7 Rounds for time)

I AIN’T ‘FRAID OF NO GHOSTS

7 Rounds (New Round every 2:30)
60 Double Unders
3 Wall Walks
*Scored by the time of each round

TARGET SCORE
Target time each set: 1:20-1:40
Time cap each set: 2:00

SCALED OPTION
7 Rounds (New Round every 2:30)
60 Single Unders
3 Wall Walks (Half Way) or 5 Inch Worms

Skill – Warm-up (No Measure)

Advance:
Every min (8:00)
8-10 Toes to Bar

Intermediate:
Every min (8:00)
6-8 Toes to Bar

Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)

* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)

Cooldown – Warm-up (No Measure)

1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
* If time permits

Announcement

Happy Birthday Jaime Garcia!!

Workout – Metcon (AMRAP – Rounds and Reps)

“THAT’S A BIG TWINKIE”

2 min AMRAP
8/7 Calorie Bike or 12/10 Calorie Row
4 Power Cleans (185/125) or 4 Sandbag Cleans (150/100)
20 Bar Muscle Ups or 30 Burpee Pull-ups
– Rest 1:00 min-
*Continue until 20 bar muscle-ups have been completed*

TARGET SCORE
Target time: 7-9 minutes
Time cap: 12 minutes

SCALED OPTION
2 min AMRAP
7/6 Calorie Bike or 10/8 Calorie Row
4 Power Cleans (moderate)
20 Burpee Jumping Pull-ups
Rest 1:00 min

Accessory – Warm-up (No Measure)

Double DB Standing Bent Over Row 4×10
Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.

Workout – Metcon (Time)

GHOSTBUSTERS

4 Rounds
8 Overhead Squats (115/80)
8 Strict Handstand Push-Ups

-At 10:00-

4 Rounds
12 Front Squats (115/80)
12 Handstand Push-Ups

TARGET SCORE
Target time each set: 4-6 minutes
Time cap each set: 8 minutes

SCALED OPTION
4 Rounds
8 Front Squats (mod-light)
8 Push-Ups
At 10:00
4 Rounds
12 Back Squats (mod-light)
12 Dumbbell Push Press (light)

Accessory – Warm-up (No Measure)

Single DB Bench Press 3×10
3 sets: 10 reps (each side)
*Build to a moderate weight and stay the same or build across all sets.

Accessory – Warm-up (No Measure)

Standing Tricep Extension w/ band 4×10
Focus: Attach band to pullup bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

4 sets: 10 reps

Mobility – Warm-up (No Measure)

1 min couch stretch (each side)
1 min quad smash (each side)
2 min foam roll all of lower body
* If time permits

 

Workout – Metcon (AMRAP – Rounds and Reps)

CHRISTMAS VACATION

2:00 Amrap
12/10 Calorie Row
100 Burpee over Rower
– Rest 1:00 –
* Continue until 100 Burpees are completed *

TARGET SCORE

Target time: 14-16 minutes

Time cap: 22 minutes
SCALING OPTIONS

2:00 Amrap

10/8 Calorie Row

100 Up Downs

Rest 1:00