21909 Eastex Fwy, Texas 77339
info@uturncrossfit.com

WOD

032519 – Wall-E

March 25, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032519 - Wall-E
Warm-up
GROUP WARMUP
:30 (Cone to Cone)
Alternating toe touches
Knee to Chest
Toy Soldiers
Quad Stretch
Hip Turnouts
Alternating Lunge w/ Twist
High Knees
Butt Kicks
Shuttle Runs

MOBILITY
:60
Wall Squat
Standing Hamstring Stretch
Couch Stretch
Calf Stretch
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 STOH (75/55)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
Metcon
Metcon

032319 – Party Bus

March 23, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032319 - Party Bus
Metcon
Metcon (Weight)
Teams of 3
AMRAP 12:
Build to Heavy 3-Position Power Clean

Rest 3 Minutes

AMRAP 15:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)
Metcon
Metcon (AMRAP - Rounds)
Teams of 3
AMRAP 12:
Build to Heavy 3-Position Power Clean

Rest 3 Minutes

AMRAP 15:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)

GENERAL DESCRIPTION
Strength biased Saturday workout
As a team, athletes will start with empty bars and build to a heavy 3-position power clean in part 1
Score here is total weight lifted as a team
Part 2 is to be completed waterfall style
Once the partner in front clears the bike, the next partner can go
Score here is total fully completed rounds as a team
Partial rounds do not count towards the score
A round is counted each time a teammate finishes the last power clean

032219 – 19.5

March 22, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032219 - 19.5
Warm-up
25 Jumping Jacks
10 Arm Swing Jumps
4 each Spiderman to Back Point
6 each Single Leg Lateral Lunge
10 Ice Skater Swings
4 Heel Contact Inch Worms
Arm Circles Small to Big
Alternate Palms Facing the Sky
Metcon
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

032119 – Goat Day

March 21, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032119 - Goat Day
Warm-up
Foam Roller Dodge Ball
Metcon
Metcon (No Measure)
20 EMOM
Odd Minutes: Movement 1
Even Minutes: Movement 2
Metcon
Metcon (AMRAP - Reps)
20 AMRAP
Back Squats (155/105)

*Every time you have to put the bar back on the rack, you must complete a 200 M Run

032019 – Double Pits to Chesty

March 20, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
032019 - Double Pits to Chesty
Warm-up
GROUP WARMUP
:30
Forward and Back Hops to Plate
Down Dog
In and Out Hops to Plate
Up Dog
Plate Ground to Overhead
Push-up Plank Hold
Plate Floor Presses
Hollow Hold
Hands on Plate Mountain Climbers
Arch Hold

*Warmup Completed With a 15/10# Plate

MOBILITY
:45 Chest Stretch on Post

:30 Dead Hang From Bar
Teaching
TEACHING

DOUBLE UNDERS
15 Seconds Easy Single
15 Seconds Higher Singles
15 Seconds Double Under Practice

TOES TO BAR
10 Scap Pull-ups
10 Kip Swings
3 Hanging Leg Raises
3 Toes to Bar

PUSH-UPS & BENCH PRESS
10 Standing PVC Bench Press (Pause on Chest)
10 Standing PVC Bench (No Pause)
3 Push-ups (Pause on Floor)
3 Push-ups (No Pause)
TEACHING

DOUBLE UNDERS
15 Seconds Easy Single
15 Seconds Higher Singles
15 Seconds Double Under Practice

TOES TO BAR
10 Scap Pull-ups
10 Kip Swings
3 Hanging Leg Raises
3 Toes to Bar

PUSH-UPS & BENCH PRESS
10 Standing PVC Bench Press (Pause on Chest)
10 Standing PVC Bench (No Pause)
3 Push-ups (Pause on Floor)
3 Push-ups (No Pause)
Strength
Bench Press (15 Minutes to build to heavy triple)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar

031919 – Megalodon

March 19, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031919 - Megalodon
Warm-up
GROUP WARMUP
Buddy Relay
AMRAP 10:
10 Box Step-ups
10 Air Squats
100 M Rowling

*For every rep over or under you must complete that number of jumping air squats

*Must tag partner to switch
Teaching
TEACHING

BOX JUMPS
Build in height through movement and practice

ROWING
:30 Slow Row
:30 Moderate Row (Emphasizing Arms Punching First on Recovery)

DUMBELL FRONT SQUATS
8 Dumbbell Front Squats (With Lighter Set

REHEARSALS
1 Round Each
6 Box Jumps
8 Front Squats
100 Meter Row

Build to Workout Weight

1 Round Each
3 Box Jumps
4 Dumbbell Front Squats
50 Meter Row
Metcon
Metcon (Time)
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row

*3 Rounds Each, Switching After Complete Rounds*

031819 – Low Key

March 18, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031819 - Low Key
Warm-up
GROUP WARMUP
:30
PVC Pass throughs
Hops (Forward and Back)
PVC Overhead Squats
Hops (Side to Side)
3 Narrow Pass Throughs + 3 Narrow Overhead Squats
Burpees

With PVC Pipe
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches

With Barbel
5 Deadlifts
5 Jump Shrugs
5 High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
Strength
Squat Snatch (15 Minutes to work up to a heavy)
Teaching
"LOW KEY" REHEARSAL
1 Round
3 Burpee Pull-ups
6 Alternating Dumbbell Snatches
9 Sit-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups

031619 – Mind Boggler

March 16, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031619 - Mind Boggler
Metcon
Metcon (Time)
AMRAP 20:
7 Squat Clean Thrusters (115/80)
200 Meter Run

031419 – 19.4

March 15, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031419 - 19.4
Warm-up
GROUP WARMUP
:60
Active Spidermans
Air Squats with Arms Overhead
:40
Push-up to Down Dog
Air Squats with Arms Overhead
:20
Top Half Burpees
Air Squats with Arms Overhead

BARBELL WARMUP
5 Snatch Grip Deadlifts
5 High Pulls
5 Hang Power Snatches
5 Behind the Neck Push Jerks
5 Overhead Squats

MOBILITY + ACTIVATION
1:30 Banded Lat Stretch

3 Rounds Banded Complex
10 Pull-Aparts + 10 Pass Throughs + 10 Overhead Squats
Teaching
TEACHING
Bar-Facing Burpee
Step Up vs. Jump Up
4 Step Up Bar Facing Burpees
4 Jump Up Bar Facing Burpees

Bar Muscle-ups
Arms Straight
10 Kips Swings
1-3 Strict Pull-ups
5 Straight Arm Press Downs
1-2 Bar Muscle-up Attempts

Snatch
Arms Straight
3 Jump Shrugs
3 High Pulls
1 High Hang Power
2 Hang Power Snatches
3 Power Snatches
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period
Metcon
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period
Metcon
Metcon
CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP - Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

031419 – Goat Day

March 14, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031419 - Goat Day
Warm-up
Coach Pick

Wall Ball Tic Tac Toe
Farmers & Lumberjacks
Cone Game
Kettlebell Tap Game
Foam Roller Dodge Ball
Strength
Power Clean (10 EMOM adding weight as needed. )
Metcon
Metcon (Time)
8 - 25 ft shuttle runs
70 single unders
60 sit ups
50 rkb swings
40 box jump over
30 gob squats
20 kcal bike
* 18 minute cap

031319 – Jacquelyn

March 13, 2019
Big Move In Party
Saturday 3/30 @ 6:30pm
031319 - Jacquelyn
Warm-up
GROUP WARMUP
:30
Easy Row
Mountain Climbers
Moderate Row
Push-up to Down Dog
Faster Row
Air Squats
:20
Hollow Hold
Barbell Back Squats
Arch Hold
Medicine Ball Front Squats
Medicine Ball Twists
Jumping Medicine Ball Squats

MOBILITY
:45 Warrior Squats
:45 Medicine Ball Squat Hold
Teaching
TEACHING

ROW
Heels Down
Vertical Shin
Shoulder Forward of Hips
Back Flat
Neutral Head
Movement Prep
Establish Catch
20 Seconds Easy Row

WALLBALLS
5 Front Squats
5 Wallballs

TOES TO BAR
5 Scap Pull-ups
5 Jumping Kips with Feet Forward
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
Strength
Back Squat (15:00 to build to heavy set of 5)
Metcon
Metcon (Time)
For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar

12:00 Cap

031219 – Bedtime

March 12, 2019
031219 - Bedtime
Warm-up
GROUP WARMUP
With a Buddy
AMRAP 5:
Sprint to Opposite End of Room
10 Plate Hops
Sprint Back to Start , Then Back to Plate
5 Burpees to Plate

Switch After Full Rounds

With An Empty Bar:
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Strict Press

5 Deadlifts
5 Muscle Cleans
5 Push Press

5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
Teaching
DEADLIFTS
5 Pausing Deadlifts (At Top and Bottom, Feeling the Heel & Feeling Hips Open)
5 Deadlifts

HANG POWER CLEANS
3 Jump Shrugs
3 Muscle Cleans
3 High Hang Power Cleans
3 Hang Power Cleans

PUSH JERKS
5 Push Jerks
5 Over-Exaggerated Push Jerks

Build to Lighter Weight

REHEARSALS
1 Round
5 Lateral Bar Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks

Build to Workout Weight

1 Round
5 Lateral Bar Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks "
Metcon
Metcon (Time)
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Slowest Round Recorded

031119 – Cindy

March 11, 2019
031119 - Cindy
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 - 8:00)
3 Rounds
5 Push-Up to Down Dog
10 Tempo Air Squats
15 Hollow Hold

MOBILITY (8:00 - 10:00)
:60 Banded Lat Stretch
:60 Childs Pose
Teaching
PULL-UPS
5 Scap Pull-ups
5 Kip Swings
3 Hip Pops (No Pull)
3 Kipping Pull-ups

PUSH-UPS
10 Second Top Plank Hold
5 Second ACTIVE Bottom Position Hold
3-5 Push-ups

AIR SQUATS
5 Tempo Air Squats (3 Seconds)
5 Pausing Air Squats
5 Air Squats
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

030919 – Breaking It In

March 9, 2019
030919 - Breaking It In

030819 – 19.3

March 8, 2019
030819 - 19.3
Warm-up
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes
Metcon
Crossfit Games Open 19.3 Masters (55+) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk

Time cap: 10 minutes
Metcon
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes
Metcon
Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl

Time cap: 10 minutes

030719 – Goat Day

March 7, 2019
030719 - Goat Day
Warm-up
GROUP WARMUP
Partner Relay Rowling
8-10 Minutes on the clock
Looking to land exactly on 100 meter intervals (don't reset the monitor)
If they land at 97 or 103, score is 3 burpees.
Athlete will jog across the room, complete burpee penatly and then run back to tag partner

MOBILITY

:45 Each Side - Banded Lat + Chest Stretch

:60 Each Leg - Couch Stretch
Metcon
Metcon (No Measure)
20:00 EMOM
Odd: Movement 1
Even: Movement 2

030619 – Pins and Needles

March 6, 2019
030619 - Pins and Needles
Warm-up
GROUP WARMUP
3 Rounds
30 Seconds Active Samson
30 Seconds Air Squat (Arms Up)

2 Rounds
30 Sec PVC Snatch Deadlifts
30 Sec PVC Pass Throughs
30 Sec PVC Overhead Squats

1 Round
10 Barbell Snatch Grip Deadlift
10 Snatch Grip Behind the Neck Push Press
10 Overhead Squats
Teaching
TEACHING

STRICT PULL-UPS
10 PVC Banded Pull Downs
10 Scap Pull-ups
5 Straight Arm Press Downs
1-3 Strict Pull-ups

DEADLIFTS
10 Banded PVC Deadlifts
10 Empty Barbell Deadlifts

OVERHEAD SQUAT
10 Banded Overhead Squats
10 PVC Overhead Squat
Strength
Overhead Squat (15 Min to build to a heavy single)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)

030519 – 4-Wheel Drive

March 5, 2019
030519 - 4-Wheel Drive
Warm-up
GROUP WARMUP
1:00
Easy Bike
Box Step-ups
Side Lunges
:45
Moderate Bike
Mountain Climbers with Hands on Box
Side Shuffles
:30
Faster Bike
Straight Leg Burpees
Shuttle Runs
Teaching
TEACHING

BIKE
Body Tight
* Knees in
* Elbows in
* Belly tight
* Fast circles with hands and feet
15 Seconds Moderate Bike
15 Seconds Fast Bike

BURPEE BOX JUMPS
Broad Jump vs. Step and Jump
3 Burpees
3 Box Jumps
3 Burpee Box Jumps

SHUTTLE RUNS
Body Tight
4 Easy Shuttle Runs
4 Moderate Shuttle Runs
4 Fast Shuttle Runs

REHEARSAL
1 Round
4 Calorie Bike
4 Burpee Box Jumps
4 x 10 Meter Shuttle Runs
Metcon
Metcon (AMRAP - Reps)
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24/20)
Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

030419 – Adele

March 4, 2019
030419 - Adele
GROUP WARM-UP

:30
Row
Push-up to Down Dog
Sit-ups
Air Squats
Row
Active Samson
Sit-ups
Front Squats (Empty Bar)
Row
Inchworms
Sit-ups
Back Squats (Empty Bar)

MOBILITY
1:00 Warrior Squats
1:00 Front Rack Stretch
1:00 Back Squat Hold (With Empty Bar)
Warm-up
Strength
Back Squat (15 Minutes to find 1RM)
Teaching
TEACHING

MEDICINE BALL SQUAT CLEAN
3 Deadlifts
3 Deadlift-Shrugs
3 Front Squats
3 Pull Unders
3 Medicine Ball Squat Cleans

ABMAT SIT-UPS / TOES TO BAR
10 AbMat Sit-ups
Metcon
Metcon (AMRAP - Reps)
5 Rounds:
1:00 Row
1:00 Med Ball Squat Cleans (20/14)
1:00 AbMat Sit-ups
1:00 Rest

022819 – Goat Day

February 28, 2019
022819 - Goat Day
Warm-up
(0:00 - 15:00)
GROUP WARMUP
:30
Shuttle Runs
Quad Stretch
Knee to Chest
Solider Kicks
Shuttle Runs
Knuckle Drags
Side Lunge
Cradle Stretch
Shuttle Runs
Walking Samson
Walking Spidermans
Walkouts
Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Shuttle Runs
Side Shuffles
Skip for Height
Skip for Distance

(15:00 - 20:00)
MOBILITY
:60 Pigeon Pose
:60 Child’s Pose on Kettlebell
:60 Ankle Stretch
Metcon
Metcon (No Measure)
20 EMOM

Odd: Movement 1
Even: Movement 2

Athletes will chose movements and rep scheme with coaches guidance

022719 – Overhaul

February 27, 2019
022719 - Overhaul
Warm-up
(0:00 - 12:00)
GROUP WARMUP + MOBILITY
:30
Jumping Jacks
Air Squats
PVC Pass Throughs
Lateral Hops Over Bar
Active Samson
PVC Overhead Squats
Reverse Lunges
Active Spidermans
Narrow PVC Pass Throughs

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Teaching
(12:00 - 25:00)
TEACHING

BOX JUMP OVERS
Where to Rest
5 Step-ups Each Leg
5 Box Jumps
5 Box Jump Overs

PULL-UPS

:15 Push-Up Plank Hold
:15 Active Bottom Position Hold
5 Push-Ups
3 Tempo Pausing Push-Ups

SNATCH
Paint Roller
Speed Under
2 High Hang High Pulls
2 Hang High Pulls
2 High Pulls
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
Strength
3-Position Power Snatch
Athletes have 15:00 to build to a moderate 3-position power snatch
Metcon
Metcon (Time)
(45:00-60:00)

For Time:
50 Box Jump Overs (24/20)
40 Push-Ups
30 Power Snatches (115/80)

15:00 Time Cap
Metcon (Time)
(45:00-60:00)

For Time:
50 Box Jump Overs (24/20)
40 Push-Ups
30 Power Snatches (115/80)

15:00 Time Cap

022619 – Face Off

February 26, 2019
022619 - Face Off
Warm-up
(0:00 - 12:00)
GROUP WARMUP
:45
Easy Bike
Active Spidermans
:30
Moderate Bike
Mountain Climbers
:15
Fast Bike
Burpees

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
1:30 Banded Hamstring Stretch
1:30 Banded Cross Body Stretch
Teaching
(15:00 - 25:00)
TEACHING

BIKE
Leg Drive
15 Seconds Moderate (Sitting)
15 Seconds Fast (Slightly Standing)

BARBELL-FACING BURPEES
Toes & Belly
3 Loose Bar Facing Burpees
3 Tight Bar Facing Burpees

DEADLIFTS
Hips Above Knees
Shrug Down
Establish Setup Position
5 Empty Bar Deadlifts

Build to Lighter Weight

(25:00 - 35:00)
REHEARSAL
1 Round
5 Deadlifts
5 Barbell-Facing Burpees
5 Calorie Bike

Build to Workout Weight

1 Round
3 Deadlifts
4 Barbell-Facing Burpees
5 Calorie Bike
Metcon
Metcon (Time)
(35:00 - 60:00)

5 Rounds, On the 4:00:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Slowest score recorded

022519 – This One

February 25, 2019
022519 - This One
Warm-up
(0:00 - 10:00)
GROUP WARMUP
:60
Easy Row
Active Samson
Air Squats
:45
Moderate Row
Active Spidermans
DB Deadlift
:30
Faster Row
Push-up to Down Dog
5 DB Strict Presses

(10:00 - 12:00)
MOBILITY
:60 Dumbbell Squat Hold & Ankle Stretch
Teaching
(12:00-20:00)
TEACHNG
DUMBBELL GOBLET SQUATS
5 Pausing Goblet Squats
5 Goblet Squats

DUMBBELL HANG CLEAN AND JERKS
5 Dumbbell Hang Clean and Jerks (Each Side)
Build to Workout Weight

(20:00 - 25:00)
REHEARSAL
1 Round
9 AbMat Sit-ups
6 Dumbbell Hang Clean and Jerks
3 Dumbbell Goblet Squats
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
45 AbMat Sit-Ups
30 Dumbbell Hang Clean and Jerks (50/35)
15 Dumbbell Goblet Squats (50/35)

022219 – 19.1

February 23, 2019
022219 - 19.1
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

022219 – 19.1

February 22, 2019
022219 - 19.1
Warm-up
(0:00-20:00)
GROUP WARMUP

:20
Rig to Rig
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks 

Side Lunge
Duck Walks
Moderate Jog
Cradle Stretch
Walking Lunge
Spidermans
Faster Jog
Skip for height
3 Air Squats + Broad Jump
Teaching
19.1 Strategy and Standards
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

022119 – Goat Day

February 21, 2019
022119 - Goat Day
Warm-up
(0:00 - 20:00)
GROUP WARMUP
Partner Rowling
2000 meters for time split between two partners.
10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters.

:30
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Metcon
Metcon (No Measure)
20 EMOM
Odd: Movement 1
Even: Movement 2

Rep scheme and movements are up to the athlete

022019 – Double Play

February 20, 2019
022019 - Double Play
Warm-up
(0:00 - 12:00)
GROUP WARMUP
:60
Easy Row
Active Spidermans
:45
Moderate Row
Push-up to Down Dog
:30
Fast Row
Walkout

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 PVC Work (3 Pass Throughs + 3 Overhead Squats)
1:30 Ankle Stretch
1:30 Couch Stretch
Teaching
(15:00 - 30:00)
TEACHING

ROW
Head Target
Hand Target
Establish Targets in Catch Position
30 Seconds Easy Row

DOUBLE UNDERS
Head Target
Hands Target
Without a Rope:
10 Short Hops
10 High Hops
:30 Straight:
10 Seconds Short Singles
10 Seconds High Singles
10 Seconds Double Under Practice

HANG POWER CLEANS + POWER SNATCHES
Establish Stance and Grip
3 High Hang Power Cleans
3 Hang Power Cleans
Establish Stance and Grip
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

OVERHEAD SQUATS
15 Second Overhead Hold
5 Pausing Overhead Squats
3 Overhead Squats

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

Build to Workout Weight

1 Round
3 Power Snatches
3 Overhead Squats
3 Hang Power Cleans
3 Calorie Row
10 Double Unders
Metcon
Metcon (AMRAP - Rounds and Reps)
(40:00-60:00)

15 AMRAP:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders

021919 – Dead Ahead

February 19, 2019
021919 - Dead Ahead
Warm-up
(0:00 - 10:00)
GROUP WARMUP
:20
Easy Jog
Quad Stretch
Knee to Chest
Straight Leg Kicks 
Side Lunge
Moderate Jog
Cradle Stretch
Active Samson
Active Spidermans
Push-up to Down Dog
Faster Jog
Side Shuffle
Air Squats
Child’s Pose on Box (45 Seconds)
Pigeon Pose on Box (45 Seconds Each Side)

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

BOX JUMP OVER
3 Step-ups (Each Leg)
3 Box Jump Overs (Lower Height)
3 Box Jump Overs (Workout Height)

PUSH JERKS
5 Strict Press
5 Push Press
5 Push Jerks (Quick Reset)
5 Push Jerks (Balanced Reset)

DEADLIFTS
5 Deadlifts
Establish Narrow Stance and Grip
5 Slow Deadlifts (More Narrow)
5 Deadlifts
Strength
15:00 To build to heavy STOH complex
1 Strict Press + 2 Push Press + 3 Push Jerk
Metcon
Metcon (Time)
(45:00-60:00)

4 Rounds:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

12:00 Time Cap

021819 – Meatball

February 18, 2019
021819 - Meatball
Warm-up
(0:00 - 10:00)
GROUP WARMUP
:45
Easy Bike
Active Samson
Medicine Ball Deadlifts
:30
Moderate Bike
Active Spidermans
Medicine Ball Front Squats
:15
Fast Bike
Push-up to Down Dog
Medicine Ball Thrusters

(10:00 - 12:00)
MOBILITY
:60 Front Rack Stretch
:60 Medicine Ball Squat Hold
Teaching
(12:00 - 25:00)
TEACHING

BIKE
Seat Position
Set Seat Distance
15 Seconds Moderate
15 Seconds Moderate-Fast (Noting Watts or RPMs)

AIR SQUATS & WALLBALLS
5 Pausing Air Squats to Medicine Ball
5 Pausing Air Squats
5 Air Squats
5 Pausing Front Squats
5 Thrusters
5 Wallballs

STRICT PULL-UPS
10 Second Hollow Hold on Floor
10 Second Hollow Hold on Bar
10 Scap Pull-ups
1-3 Strict Pull-ups

PUSH-UPS
10 Second Push-up Plank Hold
10 Second Active Hold in Bottom
5 Push-ups

(25:00 - 30:00)
REHEARSAL
1 Round
10 Wallballs
5 Calorie Assault Bike
3 Strict Pull-ups
6 Push-ups
9 Air Squats
Metcon
Metcon (Time)
(30:00-60:00)

75 Wallballs
35/25 Calorie Assault Bike
10 Rounds of "Strict Cindy"

25:00 Time Cap

021619 – Leaps and Bounds

February 16, 2019
021619 - Leaps and Bounds
Metcon
Metcon (Time)
Teams of 3
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs

90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs

60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs

30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs

30:00 Time Cap