Friday, 29 Sep 17

1. Warm Up - 10 Minutes 1a. Mobility - 3 Minutes 2. Technique/Skill - 20 Mintes 3. Rehearsal - 5 Minutes 4. Metcon - 20 Minute Cap 3 RFT: 500 Meter Row 12 Deadlifts (245/165) 15 Box Jumps (30/24)

Thursday, 28 Sep 17

1. Warm Up - 13 Minutes 2. Strength/Weightlifting - EMOM x 12 1st minute- Overhead Squat 2nd minute- Snatch Balance *work up to 70% 3. Metcon 3:00 Minutes x 4 Rounds 50 Double Unders (2:1 singles) 10 Barbell-Facing Burpees Max Push Presses in Time Remaining (115/80)

Wednesday, 27 Sep 17

1. Warm Up - 15 Minutes 2. Metcon - AMRAP x 7 Lurong Challenge #2 "Jackie MAX" Row 500m 25 Thrusters 15 Ring Rows

Tuesday, 26 Sep 17

1. Warm Up - 8 Minutes 2. Technique/Skill - 20 Minutes 3. Metcon - AMRAP x 15 18 Calorie Row 15 Wall Balls (20/14) 12 Alternating Kettlebell Snatches (6 R/L) (53/35) 9 Toes to Bar

Monday, 24 Sep 17

1. Warm Up - 15 Minutes 2. Technique/Skill - 20 Minutes 3. Metcon - 20 Minute Cap 400 Meter Run, 40 Overhead Squats 45/35 400 Meter Run, 40 Thrusters 400 Meter Run, 40 Front Squats

Friday, 22 Sep 17

1. Warm Up - 10 Minutes 1a. Mobility -2 MInutes 2. Technique and Skill - 20 Minutes 3. Metcon - "Captain Crunch” AMRAP x 4 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 1 round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row in Time Remaining

Thursday, 21 Sep 17

1. Warm Up - 10 Minutes 1a. Mobility - 5 Minutes 2. Technique & Skill -15 Minutes 3. Metcon - 30 Minute Cap “Playground” 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15 Kettlebell Swings 15 Goblet Squats 400 Meter Run 9 Kettlebell Swings 9 Goblet Squats

Tuesday, 19 Sep 17

1. Warm Up - 5 Minutes 2. Strength - 20 Minutes BACK SQUAT WAVES 3 – 1 – 3 – 1 – 3 – 1 Aim to rest approximately 2 minutes between each set. 3 Back Squats @ 80% 1 Back Squat @ 85% 3 Back Squats @ 80% 1 Back Squat @ 87% 3 Back Squats @ 80% 1 Back Squat @ 90% 3. Technique - 10 Minutes 4. Metcon - AMRAP x 15 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie Row 55 Handstand Push-ups

Monday, 18 Sep 17

1. Warm Up - 15 Minutes 2. Technique & Skill - 15 Minutes 3. Metcon - AMRAP x 20 7 Power Cleans 135/95 7 Burpees 250 meter Row

Friday, 15 Sept 17

1. Warm Up - 10 Minutes 2. Technique & Skill - 20 Minutes 2a. Rehearsal 3. Metcon - 5 RFT (20 Minute Cap) “Blitzen” 20/15 Calorie Row 10 Thrusters 115/80

Thursday, 14 Sep 17

1. Warm Up - 10 Minutes 2. Technique and Skill - 15 Minutes 3. Metcon - 15 Minute Cap “Pump House” 15-12-9-6-3 Strict Ring Dips Strict Pull-Ups 200 Meter Run Following Each Round

Wednesday, 13 Sept 17

And we're back to regular programming after Irma tried to take us out! #gorillastrong 1. Warm Up - 10 Minutes 2. Teaching/Technique - 15 Minute Cap 3. Metcon - 25 Minute Cap For Time: 80 Double Unders (2:1 singles) 80 Air Squats 800 Meter Run 40/30 Calorie Row 40 Kettlebell Swings (53/35) 400 Meter WallBall Run (20/14)

Friday, 8 Sept 17

1)Warm Up - 10 Minutes 1a)Mobility - 5 Minutes 2)Teaching and Rehearsal - 20 Minute Cap 3)Metcon - 15 Minute Cap Option A: For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups *geared more towards competitors __________________ Option B: For Time: 15-12-9 Power Snatch (95/65) Overhead Squats (95/65) Chest to Bar Pull-ups __________________ Option C: For Time: 15-12-9 Power Snatch (75/55) Overhead Squats (75/55) Pull-ups

Thursday, 7 Sept 17

Warm Up - 10 Minutes Technique & Strategy - 15 Minutes Metcon - 30 Minute Cap “Skid Row” Teams of 2: Row 2k 1 Mile Plate Run (45/25) Row 2k

Wednesday, 6 Sept 17

Warm Up - 10 Minutes Technique & Instruction - 15 Minutes Metcon - 25 Minutes AMRAP x 5 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Lateral Barbell Burpees -Rest 5- AMRAP x 5 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Lateral Barbell Burpees -Rest 5- AMRAP x 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 Lateral Barbell Burpees

Tuesday, 5 Sept 17

Warm Up - 10 Minutes Mobility - 5 Minutes Technique/Rehearsal - 15 Minute Cap Metcon - 21 Minutes 7 x 3:00 Rounds Every 3:00 minutes complete: 400m Run 12 TTB

Friday, 1 Sept 17

Warm Up - 10 Minutes Mobility - 5 Minutes Metcon Warm Up - 5 Minutes Metcon - 20 Minute Cap 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clean & Jerks (115/80)

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