Category Archive

Dynamic Group Warm-Up
Lacrosse Ball Foot Roll-Out
Eccentric Calve Raises

---

Dubz Skill Work

Workout of the Day for Wednesday, May 15th, 2019:
20 min AMRAP*:
Run 400 meters
20 V-Up, or GHD Sit-Up
10 Strict Pull-Up

*Wear a 20/14-lb Vest

“After Party”
Max Height Seated Box Jump

Sweat Sessions Workout for Wednesday, May 15th, 2019:
Mobility:
1 Min: Frog
1 Min: Frog Rocks
1 Min: Single Leg Frog Rock, Left
1 Min: Single Leg Frog Rock, Right

15 PVC Passthrough
Peanut (2 min)
15 PVC Passthrough

Skill: Row Technique

10 Rounds:
30 Sec: Burpee
30 Sec: Cal Row/Bike/Ski
30 Sec: DBL KB Deadlift
30 Sec: Rest

Dynamic Group Warm-Up
Lacrosse Ball Scaps
Banded Overhead Distraction

---

Burgener Warm-Up

Skill: Snatch Technique

Workout of the Day for Tuesday, May 14th, 2019:
E2MOM for 6 Rounds:
3 Position Power Snatch*
*3-Positions: floor, knee, mid-thigh. Build each round.

30-25-20-15-10-5:
Cal Row/Bike/Ski
Power Snatch 75/55-lb

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch Sequence
Cat/Cow

---

5 rounds (7 min cap):
15 Air Squats
10 Push-Up
5 Strict Pull Ups or kipping pull ups

---

1 Round: Side-Butt
Plate Ankle Stretch

Workout of the Day for Monday, May 13th, 2019:
Backsquat
Build to 3RM

10 Min AMRAP:
30 Toes-2-Bar
20 Deadlift 185/130-lb
10 Ring Dips

Sweat Sessions Workout for Monday, May 13th, 2019:
Mobility:
Group Hip Opener
Pigeon (2 min/side)
Banded Overhead Distraction (2 min/side)

Technique:
Kipping

25 Min AMRAP:
400m Run, or 500m Row, or 1k Bike
3 Rounds, “Cindy”
• 5 Pull-Up
• 10 Push-Up
• 15 Air Squat
20 Russian KB Swing
10 “See The Light” Sit-Ups

Sweat Sessions Workout for Sunday, May 12th, 2019:
WOD WITH MOM

25 Minute AMRAP (share the work):
50 WallBall
50 DB Lunge
50 DB Push Press
50 Abmat Sit-up

*Start with and every 3 Minutes, Run 200m

Wod With Kids:
14 Min AMRAP:
5 Burpees
10 Goblet Squat
15 Box Jumps, or step-Ups
200M Run

Workout of the Day for 8am, Saturday, May 11th, 2019:
Tall Jerk:
3-3-3-3

Power Clean & Jerk
Week 2

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest Between sets

Workout of the Day for 9am, Saturday, May 11th, 2019:
For Time, Teams of 2, 30 Min Cap:
50-40-30-20-10*:
Cal Row
Overhead Squat 115/80-lb

*Start with and every 2 Minutes perform 6 partner synchro burpee

Dynamic Group Warm-Up
Side-Roll SMR

---

2 Rounds:
5 Strict Pull-Up
5 Dip (Full Turn-Out at Top)
5 Squat 45/35-lb
5 Strict Press 45/35-lb

Workout of the Day for Friday, May 10th, 2019:
Strict Press:
(Week 4)
5 x 5 @ 75% 1RM, OR 2-5 lb. Heavier

6 Rounds (15 Min cap):
5 Muscle-Up
10 DB Front Squat 50/35-lb

Sweat Sessions Workout for Friday, May 10th, 2019:
Mobility:
Fragon (2 min)
Lizard (1 min)
Half Front Split (1 min)
Pigeon (1 min)

Skill: Medball Clean, Sandbag Clean

25 min AMRAP:
3-6-9-12-15-18-21…
Burpee
Medball, or Sandbag Clean
Single Arm DB Push Press (Each Side)
V-Up, or Tuck-Up

Dynamic Group Warm-Up
Lacrosse Ball Scaps
Lacrosse Ball Pecs

---

Eccentric Calve Raises
Skill: Pose Running Drills

Workout of the Day for Thursday, May 9th, 2019:
3 Mile Run, or 2k Row

5 Rounds:
200 Ft. Farmer Carry 100/70
1 Min Plank

Dynamic Group Warm-Up
Frog
Couch Stretch
Bent Leg Hamstring Pulses

---

3 Rounds:
5 Bench Press*
5 Deadlift*
5 Front Rack Lunge*
5 Toes-2-Bar
30 second Plank
*Build in Weight

---

Skill: Deadlift / Hip Hinge

Workout of the Day for Wednesday, May 8th, 2019:
10-9-8-7-6-5-4-3-2-1:
Bench Press 155/105-lb
Front Rack Lunge 115/80-lb

Rest 5 Min, then:

10-9-8-7-6-5-4-3-2-1:
Deadlift 225/155-lb
Push-Up

Rest 5 Min, then:

10-9-8-7-6-5-4-3-2-1:
Burpee
TTB

Sweat Sessions Workout for Wednesday, May 8th, 2019:
Down-Dawg (2 min)
Bent Leg Hamstring Pulses (2 min/side)
Pigeon (2 min/side)

Skill: Toes-2-Bar

Station 1:
4 Rounds, Every 2 Minutes Complete*:
200m Run
10 Toes-2-Bar
Max Plate Clean & Jerk

*1 Min Rest Between Rounds

Station 2:
4 Rounds, Every 2 Minutes Complete*:
10 DB Bent Over Row
10 Double KB Sumo Deadlift
10 DB Push press
Max KB Reverse Lunge

*1 Min Rest Between Rounds

Dynamic Group Warm-Up
Group Hip Opener

---

3 Rounds:
7 Strict Pull-Up
7 Good Morning 45/35-lb
7 Dips
30 Sec. Hollow Rock

---

Foundation Sequence

Skill: Barbell Cycling

Workout of the Day for Tuesday, May 7th, 2019:
4 Min AMRAP*:
200m Run
21 Clean & Jerk 95/65-lb, or 40% 1RM
C2B With Remaining Time

4 Min AMRAP*:
200m Run
15 Clean & Jerk 135/95-lb, or 55% 1RM
C2B With Remaining Time

4 Min AMRAP:
200m Run
9 Clean & Jerk 185/130-lb, or 75% 1RM
C2B With Remaining Time

*4 Min Rest Between Rounds

Dynamic Group Warm-Up
3 Primary SMR
Frog Stretch Sequence
Cat/Cow

---

5 rounds (7 min cap):
15 Air Squats
10 Push-Up
5 Strict Pull Ups or kipping pull ups

---

1 Round: Side-Butt
Plate Ankle Stretch

Workout of the Day for Monday, May 6th, 2019:
Backsquat
(Week 4)
5 x 3 @ 80% 1RM or 5-10-lb Heavier Than Last Week

6 Rounds:
40 Sec. On / 20 Sec. Off, alt:
• Sandbag Clean
• Cal Bike/Ski/Row

Sweat Sessions Workout for Monday, May 6th, 2019:
Mobility:
Hamstring Stretch
Couch Stretch
Pigeon

“Fight Gone Bad”

3 Rounds, 1 minute each station:
• WallBall
• KB Swing
• Box Jump
• DB Push Press
• Calorie Row, or Bike
• Rest