22250 Highway 59 North Suite 630 Kingwood, Texas 77339
info@uturncrossfit.com

WOD

012319 – Girl Power

January 23, 2019
NEW PM HOURS START 2/4
4:30pm - 5:30pm - 6:30pm
012319 - Girl Power
Warm-up
(0:00-12:00)
GROUP WARMUP
:60 Easy Bike
Slow Air Squats
:45 Moderate Bike
Push-up to Down Dog
:30 Faster Bike
Band Pull-Apart + Band Pass Through

MODIFIED BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

(12:00-15:00)
MOBILITY
1:30 Banded Lat Stretch
1:30 Banded Chest Stretch
(0:00-12:00)
GROUP WARMUP
:60 Easy Bike
Slow Air Squats
:45 Moderate Bike
Push-up to Down Dog
:30 Faster Bike
Band Pull-Apart + Band Pass Through

MODIFIED BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

(12:00-15:00)
MOBILITY
1:30 Banded Lat Stretch
1:30 Banded Chest Stretch
Teaching
(15:00 - 35:00)
TEACHING

BIKE
30 Seconds Moderate Bike

AIR SQUATS
Establish Standing Tripod Connection
5 Pausing Tempo Air Squats (Feeling Points of Contact)

PULL-UPS
Establish Tight Hanging Position
:15 Hollow Hold
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups

PUSH-UPS
Establish Bottom Position (Hand Position, Chest Contact, Waistband Off Ground)
5 Push-ups

Movement Substitutions
Push-ups to Box / Bench / Bar in Rack

POWER SNATCHES
Establish: Relax vs Slack Out
3 Snatch Grip Deadlifts
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Build to Lighter Weight...
3 Single Power Snatches
Build to Workout Weight...
3 Power Snatches

REHEARSAL (35:00 - 40:00)
1 Round
5 Calorie Assault Bike
2 Pull-ups
4 Push-ups
6 Air Squats
5 Power Snatches
Metcon
Metcon (AMRAP - Rounds and Reps)
(40:00-60:00)
AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
(5 Pull-ups, 10 Push-ups, 15 Air Squats)
10 Power Snatches (115/80)

012219 – Layup

January 22, 2019
NEW PM HOURS START 2/4
4:30pm - 5:30pm - 6:30pm
012219 - Layup
Warm-up
(0:00-12:00)
GROUP WARMUP
Medicine Ball Foot Taps
Easy Single Unders
Active Samson
Medicine Ball Deadlifts
Quick Single Unders
Active Spidermans
Air Squats to Medicine Ball
Higher Single Unders
Push-up to Down Dog

(12:00-15:00)
MOBILITY
1:00 Child’s Pose on Kettlebell
1:30 Kettlebell Ankle Stretch
Teaching
(15:00 - 30:00)
TEACHING

DOUBLE UNDERS
Midline
15 Seconds Hops in Place
15 Seconds High Single Unders
15 Seconds Double Under Practice

Movement Substitutions
Reduce Reps
1.5x Single Unders
(75-60-45-30-15)
Double Under Practice
(1:30-1:15-1:00-:45-:30)

ABMAT SIT-UPS
Breathing
Establish Bottom Position
Establish Top Position
5 AbMat Sit-ups

WALLBALLS
Establish Hand Position
5 Front Squats
5 Push Press
5 Wallballs

KETTLEBELL SWINGS
With Lighter Weight:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings
Build to Workout Weight...
5 Russian Kettlebell Swings
5 Kettlebell Swings

(30:00-35:00)
REHEARSAL
1 Round
10 Double Unders
10 AbMat Sit-Ups
5 Kettlebell Swing
5 Wallballs
Metcon
Metcon (Time)
(35:00-60:00)
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into...
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

20:00 Cap
Metcon (Time)
(35:00-60:00)
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into...
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

20:00 Cap

012119 – Go Fish

January 21, 2019
NEW PM HOURS START 2/4
4:30pm - 5:30pm - 6:30pm
012119 - Go Fish
Warm-up
(0:00-10:00)
GROUP WARMUP
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Fish Game

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(10:00 - 12:00)
MOBILITY
Single Arm Front Rack Stretch on Wall
Front Rack Stretch:
Teaching
(12:00 - 22:00)
TEACHING

ROW
Pull vs. Push: Feet
20 Seconds Just Legs
20 Seconds Full Stroke

DEADLIFT
Pull vs. Push: Feet
5 Bottom Half Deadlifts
5 Full Deadlifts

PUSH JERKS
:15 Dip Hold
5 Dips
5 Dips & Drives
:15 Catch Hold
5 Push Jerks

(35:00-40:00)
TRANSITION + REHEARSAL
1 Round
50 Meter Row
5 Deadlifts
4 Lateral Barbell Burpees
3 Push Jerks
Strength
Push Jerk (13 Min to establish a heavy set of 3 Reps)
Metcon
Metcon (Time)
(40:00-60:00)
1,000 Meter Row
Directly Into...
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

15:00 Time Cap

011919 – Road Rash

January 19, 2019
NEW PM HOURS START 2/4
4:30pm - 5:30pm - 6:30pm
011919 - Road Rash
Metcon
Metcon (Time)
5 Rounds
5 Dumbbell Hang Clean and Jerk (Left Arm)
5 Dumbbell Hang Clean and Jerk (Right Arm)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-ups
15/10 Calorie Assault Bike

25:00 Cap

011819 – Sea Legs

January 18, 2019
NEW PM HOURS START 2/4
4:30pm - 5:30pm - 6:30pm
011819 - Sea Legs
Warm-up
(0:00 - 12:00)
GROUP WARMUP
:20 Easy Jog Around Boxes
Quad Stretch
Straight Leg Kicks
Side Lunges
:20 Moderate Jog Around Boxes
Cradle Stretch
Walking Samson
Deep Side Lunges
:20 Faster Jog Around Boxes
Walking Spidermans
Push-up to Down Dog (In Place)
Slow Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(12:00 - 15:00)
MOBILITY
:60 Elevated Front Rack Stretch
:45 Calf Stretch on Box
(0:00 - 12:00)
GROUP WARMUP
:20 Easy Jog Around Boxes
Quad Stretch
Straight Leg Kicks
Side Lunges
:20 Moderate Jog Around Boxes
Cradle Stretch
Walking Samson
Deep Side Lunges
:20 Faster Jog Around Boxes
Walking Spidermans
Push-up to Down Dog (In Place)
Slow Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(12:00 - 15:00)
MOBILITY
:60 Elevated Front Rack Stretch
:45 Calf Stretch on Box
Teaching
(15:00 - 30:00)
ROW
40 Seconds Easy Heels Down Row

FRONT SQUATS
5 Pausing Front Squats
5 Tempo Front Squats

(30:00 - 40:00)
REHEARSALS
1 Round
100 Meter Row/240 Meter Bike
5 Front Squats
5 Box Jump Overs

Build to Workout Weight

1 Round
50 Meter Row/120 Meter Bike
3 Front Squats
3 Box Jump Overs
Metcon
Metcon (Time)
(40:00-60:00)
3 Rounds
500 Meter Row/1200 Meter Bike
12 Front Squats (155/105)
21 Box Jump Overs (24/20)

15:00 Time Cap

011719 – Body Armor

January 17, 2019
NEW PM HOURS START 2/4
4:30pm - 5:30pm - 6:30pm
011719 - Body Armor
Warm-up
(0:00 - 10:00)
GROUP WARMUP
Samson
Hollow Hold
Good Mornings
Back Squats
Push-up to Down Dog
Flutter Kicks
Elbows Rotations
Strict Presses
Spidermans
Push-up Plank Hold
Stiff Legged Deadlifts
Front Squats

(10:00 - 12:00)
MOBILITY
:45 Couch Stretch
:30 Up Dog
Teaching
(12:00 - 25:00)
WALKING LUNGE
Establish Stationary Lunge Position
10 Reverse Lunges
10 Walking Lunge Steps

STRICT TOES TO BAR
5 Toes to Kettlebell
10 Scap Pull-ups
10 Second L-Hang or Knee Up Hang
1-3 Strict Toes to Bar

STRICT PRESS
15 Second Finish Position Hold
15 Second Head Tuck Position Hold
5 Strict Press
Strength
Strict Press
(25:00 - 40:00)
STRICT PRESS
Athletes will have 15:00 to build to their heavy sets of 5, 3 and 1
Strength
Strict Press
(25:00 - 40:00)
STRICT PRESS
Athletes will have 15:00 to build to their heavy sets of 5, 3 and 1
Strength
Strict Press
(25:00 - 40:00)
STRICT PRESS
Athletes will have 15:00 to build to their heavy sets of 5, 3 and 1
Metcon
Metcon (AMRAP - Rounds and Reps)
(45:00-60:00)
13 AMRAP
10 Strict Toes to Bar
10 Strict Presses (95/65)
100' Walking Lunge

011619 – Frank The Tank

January 16, 2019
NEW PM HOURS START 2/4
4:30pm - 5:30pm - 6:30pm
011619 - Frank The Tank
Warm-up
(0:00 - 12:00)
GROUP WARMUP
:40/:20
Active Samson/Medicine Ball Deadlifts
Active Spidermans/Squats to Medicine Ball
Push-up to Down Dog/Medicine Ball Ground to Overhead
Air Squats/Medicine Ball Slams

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(12:00 - 15:00)
MOBILITY
:60 Chest Stretch
:45 Down Dog Pedal
:60 Medicine Ball Squat Hold
Teaching
LATERAL BAR BURPEES
Roxanne

DEADLIFTS
5 Hips First Deadlifts (No Bar)
5 Hips & Shoulders Together Deadlifts (No Bar)
5 Empty Barbell Deadlifts

Build to workout weights

(25:00 - 30:00)
REHEARSAL
1 Round
6 Wallballs
5 Deadlifts (Opening Weight)
4 Lateral Barbell Burpees
Metcon
Metcon (AMRAP - Reps)
(30:00-60:00)

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

011519 – Chain Reaction

January 15, 2019
NEW PM HOURS START 2/4
4:30pm - 5:30pm - 6:30pm
011519 - Chain Reaction
Warm-up
(0:00 - 12:00)
GROUP WARMUP
:60 Easy Bike
Active Spidermans
:40 Moderate Bike
Active Samson
:20 Fast Bike
Push-up to Down Dog

Modified Barbell Warmup
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbows Rotations
5 Good Mornings
5 Back Squats

(12:00 - 15:00)
MOBILITY

:45 Wrist Stretch
1:00 Front Rack Stretch
:45 Child’s Pose
Teaching
(15:00 - 30:00)
BIKE
Feel out seat pressure
:15 Easy (Seat)
:15 Moderate (Seat)
:15 Easy (Feet)
:15 Moderate (Feet

PULL-UPS
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kick-Pops*
3 Pull-ups

POWER CLEANS
:15 Receiving Position Hold
5 Hang Muscle Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

PUSH JERKS
:15 Second Receiving Position Hold
5 Push Press
5 Push Jerks

Build to Workout Weights

(30:00 - 35:00)
REHEARSAL
1 Round
3 Calorie Assault Bike
3 Pull-ups
3 Power Cleans
3 Push Jerks
Metcon
Metcon (Time)
(35:00-60:00)

3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)

20:00 Time Cap

011419 – Double Date

January 14, 2019
011419 - Double Date
Warm-up
(0:00 - 12:00)
GROUP WARMUP

:60 Easy Row
PVC Pass Throughs
:45 Moderate Row
Push-up to Down Dog
:30 Faster Row
PVC Overhead Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

(12:00 - 15:00)
MOBILITY

:45 Squat Therapy
:60 Ankle Mobility with Barbell
:45 Seconds  Re-test Squat Therapy
Teaching
(15:00 - 30:00)
ROW
:30 Easy Row (Finding Vertical Shin Each Stroke)

DOUBLE UNDERS
:20 Single Arm Spin*
:20 Other Arms Spin
:15 Single Unders
:15 Double Under Practice

HANG POWER SNATCHES
5 Hip Hinges
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches

OVERHEAD SQUATS
10 Slow PVC Waiter Overhead Squats
5 Slow PVC Regular Overhead Squats
5 Pausing Barbell Overhead Squats

(30:00-40:00)
REHEARSALS
1 Round
5 Hang Power Snatches
10 Double Unders
5 Overhead Squats
5 Calorie Row

Build to Workout Weight

1 Round
5 Hang Power Snatches
10 Double Unders
5 Overhead Squats
5 Calorie Row
Metcon
Metcon (AMRAP - Rounds and Reps)
(40:00-60:00)
15 AMRAP
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

011219 – Speed Bump

January 12, 2019
011219 - Speed Bump
Metcon
Metcon (Time)
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

100/75 Calorie Assault Bike

2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

011119 – Fight Gone Bad

January 11, 2019
011119 - Fight Gone Bad
Warm-up
(0:00 - 12:00)

:30 Plate Hops
Quad Stretch
Knuckle Drags

Plate Push Presses
Active Samson
Active Spidermans

Plate High Pulls
Push-up to Down Dog
Air Squats

Plate Ground to Overhead
Side Lunges
Plate Counterbalance Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(12:00 - 15:00)
MOBILITY

Box Supported Ankle Stretch: 1:00
Child’s Pose on Box: 1:00
Teaching
(15:00-35:00)

WALLBALLS
20 Seconds Bottom Position Hold (With Ball)
5 Push Press
5 Thrusters
5 Wall Balls

BOX JUMPS
5 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Short)
3 Box Jumps (Medium)
3 Box Jumps (High)

CALORIE ROW
40 Seconds Slow Row (Focus on Hands Before Knees)

SUMO DEADLIFT HIGH PULLS
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)

PUSH PRESS
5 Strict Press
5 Second Dip Hold
5 Push Press

(35:00-40:00)
1 Round
5 Wallballs
5 SDHP
5 Box Jumps
5 Push Press
5 Calorie Row
(15:00-35:00)

WALLBALLS
20 Seconds Bottom Position Hold (With Ball)
5 Push Press
5 Thrusters
5 Wall Balls

BOX JUMPS
5 Step-ups (Each Leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Short)
3 Box Jumps (Medium)
3 Box Jumps (High)

CALORIE ROW
40 Seconds Slow Row (Focus on Hands Before Knees)

SUMO DEADLIFT HIGH PULLS
3 Sumo Deadlifts
3 Sumo Deadlift + Shrug
3 Sumo Deadlift High Pulls (Slow)
3 Sumo Deadlift High Pulls (Fast)

PUSH PRESS
5 Strict Press
5 Second Dip Hold
5 Push Press

(35:00-40:00)
1 Round
5 Wallballs
5 SDHP
5 Box Jumps
5 Push Press
5 Calorie Row
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

011019 – Layaway

January 10, 2019
011019 - Layaway
Warm-up
(0:00 - 15:00)
Coach Led

:30 Easy Shuttle Runs
Walking Quad Stretch
Walking Knee to Chest
:30 Moderate Shuttle Runs
Straight Leg Kicks
Cradle Stretch
Side Shuffle
Walking Samson
Walking Spidermans
Side Shuffle (Other Direction)
Air Squat + 3 Broad Jumps
Walkouts
Right Arm Farmers Carry
Left Arm Farmers Carry
Right Arm Front Rack Dumbbell Carry
Left Arm Front Rack Dumbbell Carry
Right Arm Overhead Dumbbell Carry
Left Arm Overhead Dumbbell Carry

(15:00-20:00)
MOBILITY

Pigeon Pose: 1 Minute Each Side
Couch Stretch: 1 Minute Each Side
Teaching
(20:00-30:00)
Abmat Sit-Ups

Shuttle Sprints

Dumbbell Snatches
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Press
3 Muscle Snatches
3 Power Snatches

(30:00-40:00)
Movement Prep

1 Round
8 Abmat Sit-Ups
6 x 10 Meter Shuttle Sprints
4 Alternating Dumbbell Snatches (Lighter Weight)

Build to Workout Weight

1 Round
8 Abmat Sit-Ups
6 x 10 Meter Shuttle Sprints
4 Alternating Dumbbell Snatches (Workout Weight)
Metcon
Metcon (AMRAP - Rounds and Reps)
(20:00-30:00)
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)

010919 – Satan’s Whiskers

January 9, 2019
010919 - Satan's Whiskers
Warm-up
(0:00-12:00)
Coach Led

Quad Stretch
Knee To Chest
Banded Pass Throughs
Banded Pull Aparts
Air Squats
Push-up to Down Dog
Banded Good Mornings

Banded Walks
Active Samson
Active Spiderman

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

(12:00-15:00)
Squat Hold
Childs Pose
Teaching
TEACHING (15:00 - 25:00)

CHEST TO BAR PULL-UPS

10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups (C2B If Possible)
5 Lat Pressdowns (Kip Swing with Big Press Down)
3 Chin Over Bar Pull-ups
3 Chest to Bar Pull-ups

FRONT SQUATS

Establish Front Rack
5 Pausing Front Squats
5 Front Squats

BURPEES

6 Frog Hops
3 Pausing Burpees (Exaggerating Standard)
3 Burpees (Flopping Down)
Strength
Front Squat
(25:00-40:00)
FRONT SQUAT
15:00 to Establish a Heavy Front Squat Complex
(2 Second Pause at the Bottom of Rep 1 + 1 Front Squat)
Front Squat
(25:00-40:00)
FRONT SQUAT
15:00 to Establish a Heavy Front Squat Complex
(2 Second Pause at the Bottom of Rep 1 + 1 Front Squat)
Metcon
Metcon (Time)
(40:00-60:00)
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

15:00 Time Cap

010819 – Fuller Circle

January 8, 2019
010819 - Fuller Circle
Warm-up
(0:00-12:00)
Coach Led

:60 Seconds Easy Bike
Active Samson + Air Squat

:40 Seconds Medium Bike
Active Spidermans

:20 Seconds Fast Bike
Push-up to Down Dog

MOBILITY (10:00 - 12:00)
Ankle Stretch on Post: 1 Minute Each Side
Teaching
(12:00 - 25:00)

ASSAULT BIKE & ROW
-Sitting Position
-Tension
-Straps (Rower)

Assault Bike Movement Prep
15 Seconds Easy
10 Seconds Moderate
5 Seconds Hard

Rowing Movement Prep
15 Seconds Easy
10 Seconds Moderate
5 Seconds Hard

DOUBLE UNDERS
Movement Prep
1 Minute Single Repetitions for Quality
1 Minute Double Under Repetitions for Quality
Metcon
Metcon (Time)
(30:00-60:00)
"Fuller Circle"

For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike

010719 – DT

January 7, 2019
010719 - DT
Warm-up
(0:00-12:00)
Coach Led:

Active Spidermans
PVC Pass Throughs

Active Samson
PVC Lat Stretch

Push-up to Down Dog
PVC Hinge Drill

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Teaching
(12:00-25:00)
Teaching

Deadlift
-Grip
-Arms
5 Overhand Grip Deadlifts
5 Mixed Grip Deadlifts
5 Slow Mixed Grip Deadlifts (Pressing Bar Against Body)

Hang Power Cleans
-Arms
-The Catch
5 Hip Hinges (Pockets to Knees - Pressing Bar Against Body)
15 Seconds Receiving Position Hold
3 High Hang Power Cleans
3 Hang Power Cleans

Push Jerks
-Arms
-The Catch
15 Second Receiving Position Hold
5 Push Jerks
Strength
Hang Power Clean
(25:00-40:00) To establish a heavy set of 2 Hang Power Cleans
Hang Power Clean
(25:00-40:00) To establish a heavy set of 2 Hang Power Cleans
Metcon
Metcon (Time)
(45:00-60:00)
"DT"

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

010519 – Low Five

January 5, 2019
010519 - Low Five
Metcon
Metcon (AMRAP - Reps)
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Barbell Burpees

*Only score burpees

010419 Bee’s Knees

January 4, 2019
010419 Bee's Knees
Warm-up
(0:00-12:00)

Coach Led

:30 Easy Bike
Medicine Ball Deadlifts

:30 Easy-Medium Bike
Squat to Medicine Ball

:30 Medium Bike
Medicine Ball Strict Press

:30 Faster Bike
Medicine Ball Slams

(12:00-15:00)
MOBILITY

Medicine Ball Squat Hold: 1 Minute

Kettlebell Ankle Stretch: 45 Seconds Each Side
Teaching
(15:00-30:00)

Wallballs
5 Front Squats
5 Push Press
5 Wallballs

Kettlebell Swings
With Lighter Weight:
5 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 American Kettlebell Swings

With Workout Weight:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 American Kettlebell Swings

Bike
Movement Prep
:30 Seconds Easy
:20 Seconds Moderate
:10 Seconds Sprint
Metcon
Metcon (AMRAP - Reps)
(30:00-60:00)

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest

010319 – Clothesline

January 3, 2019
010319 - Clothesline
Warm-up
(0:00-12:00)
Coach Led

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Teaching
(12:00-25:00)
Coach Led

Toes - 2 - Bar
10 Scap Pull-Ups
10 Kip Swings (focusing on ears)
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar

Box Jump Overs
3 Step-ups (each leg)
10 Small Hops
10 Tall Hops
3 Box Jumps (Low)
3 Box Jumps (Workout Height)

Push Press
5 Strict Press
5 Dip & Pops (Just Legs)
5 Push Press
Strength
Push Press (15 Minute to establish Heavy set of 10 Rep)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/80)
6 Toes to Bar
6 Box Jump Overs (24/20)
…
Up by 2’s Until Finish

010219 – Air Walker

January 2, 2019
010219 - Air Walker
Warm-up
2 Rounds
20 Single Unders
3 Push Ups
6 Air Squats
THEN
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
THEN
2:00 Double Under Practice
Skill
Metcon (No Measure)
15 Minutes to review
Rowing Technique
Air Squats
Push Ups
Power Cleans
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief"

**1 Round of "The Chief"**
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

010119 – Home Alone

January 1, 2019
010119 - Home Alone
Metcon
Metcon (Time)
50-40-30-20-10
Jumping Lunges
*After Each Round:
Accumulate 1 Minute Plank

123118 – Bender

December 31, 2018
123118 - Bender
Warm-up
200m Run
THEN
High Knees
Soldier Kick
Side Lunge
Skip for Height
THEN (w/ Empty Bar)
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
Strength
Deadlift (15 Minutes to heavy set of 5)
Metcon
Metcon (Time)
7 Rounds
21 Sit Ups
15 Box Jumps
9 Deadlifts (185/135)
Metcon (Time)
7 Rounds
21 Sit Ups
15 Box Jumps
9 Deadlifts (185/135)

Pair Up 122918

December 29, 2018
Pair Up 122918
Metcon
Metcon (AMRAP - Reps)
17 AMRAP with a partner
60 Dealift (135/95)
30 Lateral Bar Burpees
60 Front Squats (135/95)
30 LB Burpees
60 STOH (135/95)
30 LB Burpees
In time remaining AMRAP
Clean & Jerk (135/95)
Tie break is time after the last burpee

122818 – All The Things

December 28, 2018
122818 - All The Things
Warm-up
4 Rounds
20 Jumping Jacks
12 Lunges
8 Ring Rows
4 Inch Worms
Metcon
Metcon (Time)
1600m Bike
100 Air Squats
80 Sit Ups
60 Push Ups
40 Pull Ups
20 Ring Dips
400m Run

122718 – The Bear

December 27, 2018
122718 - The Bear
Warm-up
3 Rounds
15 Jumping Jacks
5 Empty Bar Front Squats
5 Empty Bar Push Press
THEN
Work up to 65% Front Squat
Strength
Front Squat (5 x 5 @ 65%)
Metcon
Metcon (Weight)
20 minutes to establish....
5 Unbroken Bear Complex
- Power Clean
-Front Squat
-Push Press
-Back Squat
-Second Push Press
*Must complete 5 Bear Complex Reps without let tin g go of the bar to equal 1 round
*Add weight after each round if needed
*Score is heaviest weight for a complete round

122618 – The Day After

December 26, 2018
122618 - The Day After
Metcon
Metcon (Time)
5 Rounds
25 Kcal Row
12 DB Snatch (alternate) 50/35
6 Pull Ups

122418 – WZA Triplet

December 24, 2018
122418 - WZA Triplet
Metcon
Metcon (Time)
4 Rounds
21 Chest-2-Bar
15 HSPU
9 Pistols (alternate)

Chad 122218

December 22, 2018
Chad 122218
Metcon
Metcon (Time)
Because there are empty seats at the holidays

1000 Steps Ups (20 in box)
45LB pack or equivalent

122118 – You + Wall Ball = Good Times

December 21, 2018
122118 - You + Wall Ball = Good Times
Warm-up
Snatch Warm-up
Coach leads
2 Rounds
With a PVC pipe, perform the following:
5 Snatch Grip Jump & Shrug
5 Snatch Grip High Pull
5 Muscle Snatch
5 Overhead Squat
5 Snatch Balance
Weightlifting
Power Snatch (10 EMOM 2 hang power building in weight )
Metcon
Metcon (AMRAP - Rounds and Reps)
15 AMRAP
20 Wall Balls (20/14)
200m Run w/ Wall Ball (20/14)
20 Wall Ball Sit Ups (20/14)

122018 – My Plate

December 20, 2018
122018 - My Plate
Warm-up
3 Rounds
5 Inch Worms
10 Jumping Squats
5 Ring Rows
Weightlifting
Shoulder Press (15 Minutes to establish 3RM)
Metcon
Metcon (AMRAP - Rounds and Reps)
10’AMRAP
20 Plate Burpees (45/25)
20 Plate Ground-2-Overhead (45/25)

121918 – Because I said So

December 19, 2018
121918 - Because I said So
Warm-up
3 Rounds
5 Cal Bike
5 Cal Row
15 DU/30 SU
Metcon
Metcon (AMRAP - Reps)
45 sec ME Ski Erg
45 sec rest
45 sec ME GHD
Metcon
Metcon (AMRAP - Reps)
3 Rounds
1:00 - ME Kcal - Bike
1:00 - Rest
1:00 - ME Kcal - Row
1:00 - Rest
1:00 - ME DU's
1:00 - Rest