October 31, 2017

1. Warm Up - 12 Minutes

1a. Mobility -3 Minutes

2. Technique/Skill - 20 Minutes

3. Metcon - AMRAP x 15

“Criss Cross”

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

October 30, 2017

1. Warm Up - 12 Minutes

1a. Mobility - 8 Minutes

2. Tech/Skill - 10 Minutes

3. Strength/Weightlifting - 15 Minutes

Building to Heavy 5 Thrusters

4. Metcon - AMRAP x 7

"Hopped Up"

3 Thrusters 95/65

3 Lateral Burpees over Bar

6 Thrusters

6 Lateral Burpees over Bar

9 Thrusters

9 Late...

October 27, 2017

1. Warm Up - 10 Minutes

2. Interval Training - 20 Minutes

3. Technique/Skill - 5 Minutes

4. Metcon - 20 Minutes

10-9-8-7-6-5-4-3-2-1

Burpees

2 x Back Squats @ BW Between Each Set

October 26, 2017

1. Warm Up - 10 Minutes

2. Technique/Skill - 10 Minutes

3. Metcon - 30 Minutes

"Annie Bell"

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 D...

October 25, 2017

1. Warm Up - 10 Minutes

2. Metcon - AMRAP x 9

Raising The Bar Test

8 Lateral Burpee Over Barbell

7 Cleans 135/95

6 Front Rack Lunges 135/95

5 Shoulder-to-Overheads 135/95

Time for the re-test! Make it a goal to beat your original score.

October 24, 2017

1. Warm Up - 10 Minutes

1a. Mobility - 3 Minutes

2. Technique/Skill - 10 Minutes

3. Metcon - 30 Minute Cap

“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

October 23, 2017

1. Warm Up - 12 MInutes

1a. Mobility - 10 Minutes

2. Strength - EMOM x 12

1st - 3 Front Squats

2nd - 5 Back Squats

*Both movements done at 70% of 1RM FS

3. Metcon - 20 Minutes

AMRAP x 20

Buy In: 100 Burpees over the Rower

Row for max distance in time remaining.

*Score is total d...

October 19, 2017

1. Warm Up - 10 Minutes

1a. Mobility - 5 Minutes

2. Technique/Skill - 20 Minutes

3. Metcon - 20 Minute Cap

“Dead Ahead”

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

October 19, 2017

1. Warm Up - 10 Minutes

2. Mobility - 5 Minutes

3. Technique/Skill - 20 Minutes

4. Metcon - AMRAP 15:

“Ball Hogs”

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

In this teams of two workout, partners will complete ful...

October 18, 2017

1. Warm Up - 15 Minutes

2. Mobility - 5 Minutes

3. Metcon - Lurong Challenge #4

NIMBLE SASQUATCH (14 MIN CAP)

The athlete performs as many rounds and reps as possible in 14 minutes of the following movements in the ascending pattern listed:

LEVEL 3: OPEN & MASTERS

2 Squat Cl...

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