Workout – Metcon (2 Rounds for reps)

SNOOPY

10 min AMRAP
12/9 Calorie Row
12 Handstand Push-Ups
12/9 Calorie Row
4 Power Cleans (185/125)

-Rest 4 Minutes-

10 min AMRAP
12/9 Calorie Row erg (OR 12/9 Calorie Ski)
12 Toes to Bar
12/9 Calorie Row erg (OR 12/9 Calorie Ski)
4 Power Cleans (185/125)

TARGET SCORE
Target number of Rounds each set: 2.5+ rounds
Minimum number of Rounds before scaling: 2 rounds

SCALED OPTION

10 min AMRAP
10/8 Calorie Row
10 Push-Ups
10/8 Calorie Row
8 Dumbbell Cleans (light)
Rest 4 Minutes

10 min AMRAP
10/8 Calorie Row
10 Hanging Knee Raises
10/8 Calorie Row
8 Dumbbell Cleans (light)

Accessory – Warm-up (No Measure)

Strict Pull-Ups
6 set: 8 reps
*Add weight or decrease the amount of band assistance used from last week. Use a band to hit perfect reps if needed.
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.

Accessory

Warm-up (No Measure)

Single DB Double Head Curl

4 sets: 10 reps
Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.

Cooldown

Warm-up (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

* If time permits

Mobility

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Workout

Metcon (Time)

NOAH’S ARK

Teams of 2 (1:1)
50-40-30-20-10 Calorie Assault Bike*

*40-32-24-16-8 Women’s Calories

TARGET SCORE
Target time: 16-18 minutes
Time cap: 22 minutes

Scaled Options

Teams of 2 (1:1)
25-20-15-10-5 Calorie Assault Bike
(20-16-12-8-4 Women’s Calories)

Accessory-Warm-up (No Measure)

Double DB Bench Press 1 and ½ Reps
4 sets: 10 reps
*Build to a moderate weight and stay the same or build across all sets.
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. Lower dumbbells down to the outside of the chest. Press halfway back up and then lower back to the outside of the chest. Press dumbbells back to full arm extension to complete rep. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Accessory-Warm-up (No Measure)

Standing Tricep Extension w/ band
4 sets: 10 reps
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

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 (Time)

WHO YOU GONNA CALL?

For Time:
10-9-8-7-6-5-4-3-2-1
Sumo Deadlift High Pull (95/65)
15 Wall Balls (20/14)

TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes

SCALED OPTION
For Time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Sumo Deadlift High Pull (light)
15 Wall Ball Thrusters (light)

Accessory – Warm-up (No Measure)

Standing Single Arm DB Shoulder Press 4×10
4 sets: 10 reps (each side)
*Build to a moderate weight, stay the same or increase across sets
Focus: Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).

Accessory – Warm-up (No Measure)

Glute Bridges
5 sets: 20 reps; unloaded or holding a plate or DB

Cooldown – Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
* If time permits

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