21909 Eastex Fwy, Texas 77339
info@uturncrossfit.com

WOD

082219 – Team Tosh Sprints

August 22, 2019
082219 - Team Tosh Sprints
Warm-up
GROUP WARMUP
Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist
Toe Touches
Toy Soldiers
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Metcon
Metcon (Time)
"Team Tosh Sprints"
Teams of 2:
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

GENERAL
Athlete 1 runs 200 meters, Athlete 2 runs 200 meters
Athlete 1 runs 400 meters, Athlete 2 runs 400 meters
Athlete 1 runs 600 meters, Athlete 2 runs 600 meters
Repeat that cycle 2 more times for total of 3 rounds each

*Score is total time
*30:00-40:00 Min Goal

If unable to run, complete one of the following:
Row: 250-500-750
Assault Bike: 14/10-28/20-42/30

082119 – Frank the Tank

August 21, 2019
082119 - Frank the Tank
Warm-up
GROUP WARMUP
30 Seconds
Medicine Ball Deadlifts
Push-up to Down Dog
Glute Bridges
Medicine Ball Strict Press
Push-up to Down Down
Single Leg Glute Bridges
Medicine Ball Squats
Push-up to Down Dog
Front Plank Hold

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (AMRAP - Reps)
AMRAP 5:
Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes Before Starting "Frank the Tank" Part 2
Metcon
Metcon (AMRAP - Reps)
AMRAP 5:
Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes
Metcon
Metcon (AMRAP - Reps)
AMRAP 5:
Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

082019 – 30 Rock

August 20, 2019
082019 - 30 Rock
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Down Dog
Moderate Bike
Up Dog
Faster Bike
Active Divebombers
Hollow Hold
Arch Hold

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Child's Pose
Front Rack Stretch
Strength
Shoulder Press (15 Minutes to build to heavy set of 3)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

081919 – Dirty Water

August 19, 2019
081919 - Dirty Water
Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Single Unders
Side Lunges
Moderate Row
Single Unders
Cossack Squats
Faster Row
Single Unders
Slow Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
GROUP WARMUP
30 Seconds
Easy Row
Single Unders
Side Lunges
Moderate Row
Single Unders
Cossack Squats
Faster Row
Single Unders
Slow Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
August 2019 Squat Plan (Weight)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

**GET READY TO SHOW UP MONDAYS FOR HEAVY SQUATS. We will be repeating this, with an increase in loading weekly. Try to remember your weights
August 2019 Squat Plan (Weight)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

**GET READY TO SHOW UP MONDAYS FOR HEAVY SQUATS. We will be repeating this, with an increase in loading weekly. Try to remember your weights
Metcon
Metcon (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
Metcon (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

081719 – Chips Ahoy

August 17, 2019
081719 - Chips Ahoy
Metcon
Metcon (Time)
For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats (135/95)
800 Meter Run
15 Overhead Squats (135/95)
400 Meter Run
30 Chest to Bar Pull-Ups

081619 – Hangnail

August 16, 2019
081619 - Hangnail
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Samson
Banded Good Morning
Moderate Bike
Down Dog
Banded Good Mornings
Faster Bike
Active Spidermans
Banded Good Mornings

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (No Measure)
15:00 Deadlift:

3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%

Rest as needed between sets
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

081519 – Wreck Treck

August 15, 2019
081519 - Wreck Treck
Warm-up
GROUP WARMUP
With A Partner
400 Meter Medicine Ball Run

1 Minute
Partner Sit-ups
Partner Lateral Throws
Partner Chest Passes
Partner Squat Throws
Partner Alternating Slams

Performed with Light Weight Medicine Ball
Metcon (3 Rounds for time)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wallball Run (30/20)
15 Wallballs (30/20)
200 Meter Run

*Same ball you use to run, will be used to shoot to the target

*Athletes must show that they are able to do 20 unbroken wall ball shots to the target before wod
Metcon

081419 – IHOP

August 14, 2019
081419 - IHOP
Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Single Unders
Glute Bridges
Moderate Row
Single Unders
Right Side Glute Bridges
Faster Row
Double Unders
Left Side Glute Bridges

BARBELL WARMUP
Clean Warmup, coach led
Strength
3 Position Clean EMOM
10 EMOM
High Hang + Hang + Floor
ALL three reps are will be FULL squat cleans
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
25 Calorie Row
15 Power Cleans (115/85)

081319 – Swole Cycle

August 13, 2019
081319 - Swole Cycle
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Push-up to Down Dog
Banded Pull-Aparts
Moderate Bike
Front Plank
Banded Pull-Aparts
Faster Bike
Shoulder Taps
Banded Pull-Aparts

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

In the strength portion today, you will have the option to choose between bench press and strict press
Strength
Shoulder Press (Build to heavy set of 3 in 5 working sets)
Strength
Bench Press (Build to heavy set of 3 in 5 working sets)
Metcon
Metcon (4 Rounds for reps)
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

081219 – Hit And Run

August 12, 2019
081219 - Hit And Run
Warm-up
GROUP WARMUP
200 Meter Run
THEN
60 Seconds
Cossack Squats
Plate Front Raises to Overhead
40 Seconds
Active Samson
Air Squat
Plate Hops
30 Seconds
Slow Air Squats
Plate Counterbalance Squats
20 Seconds
Squat Hold
Burpees to Plate

MOBILITY
Dumbbell Squat Hold
Dumbbell Ankle Stretch
Child's Pose
Strength
August 2019 Squat Plan (Weight)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

**GET READY TO SHOW UP MONDAYS FOR HEAVY SQUATS. We will be repeating this, with an increase in loading weekly. Try to remember your weights
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)
Metcon (Time)
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

081019 – 31 Heroes

August 10, 2019
081019 - 31 Heroes
Strength
Thruster (Build to a heavy 10 rep thruster)
Metcon
Metcon (AMRAP - Rounds and Reps)
31 Heroes (Team Version)

Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30/24)

*400 Meter Continuous Wreck Bag Run (50/35)
Metcon
Metcon (AMRAP - Rounds and Reps)
31 Heroes (Individual Version)

AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30/24)
400 Meter Wreck Bag Run (50/35)

080919 – Blockbuster

August 9, 2019
080919 - Blockbuster
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Spidermans
Front Rack Stretch
Moderate Bike
Walk Out to Push-ups
Chest Stretch
Faster Bike
Slow Air Squats
Wrist Stretch

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (AMRAP - Reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of "The Chief" (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of "The Chief" (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of "The Chief" (175/125)

1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats
Metcon
Metcon (Time)
*OPTIONAL*

3 Giant Sets:
Max Strict Handstand Push-ups
50' Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups

Rest 2 Minutes Between Sets
Strength
Power Clean (*OPTIONAL* 10 Rep touch and go Power Clean)

080819 – Hip Hop

August 8, 2019
080819 - Hip Hop
Warm-up
GROUP WARMUP
200 Meter Run
THEN....
30-20-10 Seconds
Single Unders
Active Samson
AbMat Sit-ups
Metcon
Metcon (Time)
For Time:
1 Mile Run

Directly Into...

50-40-30-20-10:
Double Unders
AbMat Sit-ups

25:00 Time Cap
Cool Down
Metcon (Distance)
20:00 Partner Row

080719 – Optimus Prime

August 7, 2019
080719 - Optimus Prime
Warm-up
GROUP WARMUP
:45
Medicine Ball Deadlifts
Alternating Bird Dogs

:30
Medicine Ball Ground to Overhead
Glute Bridges

:15
Medicine Ball Slams
Air Squats

*Performed with Workout Weight Medicine Ball

MED BALL MUSICAL CHAIRS

When you get out, complete the barbell warmup, then bike easy for 3:00

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
Strength
Deadlift (Establish a heavy 6)
Strength
Deadlift (Establish a heavy 4)
Strength
Deadlift (2 Rep Max)
Metcon
Metcon (AMRAP - Reps)
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)
Metcon
Metcon (Calories)
*OPTIONAL*

Alternating On the Minute x 10 (5 Rounds):
Minute 1: 50' Sled Pull (90/45)
Minute 2: 30 Seconds Max Calorie Row

080619 – Monkey Business

August 6, 2019
080619 - Monkey Business
Metcon
Metcon (Time)
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

25:00 Time Cap

080519 – Rocket Power

August 5, 2019
080519 - Rocket Power
Warm-up
GROUP WARMUP
400 M Run
Then...
:30
Spider-Man Stretch
Air Squats
Samson Stretch
Burpees
Calf Stretch
Jumping squats

BARBELL WARMUP
5 Good Mornings
5 Back Squata
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Wrist Stretch
Front Rack Stretch
Metcon
August 2019 Squat Plan (Weight)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats

**GET READY TO SHOW UP MONDAYS FOR HEAVY SQUATS. We will be repeating this, with an increase in loading weekly. Try to remember your weights
72% of Max Back Squat
Metcon
Metcon (Time)
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squat (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

15:00 Time Cap
Metcon
Metcon (No Measure)
*OPTIONAL*

Snatch Technique

On the Minute x 5:
3-Position Muscle Snatch
3 Overhead Squats

Rest 1 Minute

On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
Metcon
Metcon (No Measure)
*OPTIONAL*

3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50' Single Arm Overhead Carry (25' Each Arm)

Rest 2 Minute Between Sets

080319 – Assault on DT

August 3, 2019
080319 - Assault on DT
Metcon
Metcon (Weight)
7 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean

Set 1: 50% of 1RM Power Clean
Set 2: 55% of 1RM Power Clean
Sets 3-7: 60% of 1RM Power Clean
Metcon
Metcon (Time)
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95
Metcon (Time)
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 135/95

080219 – Cool Whip

August 2, 2019
080219 - Cool Whip
Warm-up
GROUP WARMUP
AMRAP 1:
Easy Row

AMRAP 1:
Active Spidermans + Hamstring Stretch

AMRAP 1:
Single Unders
4 Straight Arm Burpee Penalty For Every Trip

AMRAP 1:
Right Leg Single Unders
2 Jumping Squats Penalty For Every Trip

AMRAP 1:
Left Leg Single Unders
1 Burpee Penalty For Every Trip

DUMBBELL WARMUP
Each Side, Completed With 1 Light Dumbbell:
5 Deadlifts
5 Russian Dumbbell Swings
5 Front Squats
5 Strict Press & Reach
Metcon
Metcon (No Measure)
Alternating For 15 Minutes:
Station A: Handstand Walk Practice
Station B: 50' Single Arm Dumbbell Overhead Walking Lunge
Metcon
Metcon (Time)
RX:
3 Rounds:
21/15 Calorie Row
75 Double Unders

Directly Into...

3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees

RX+:
3 Rounds:
30/20 Calorie Row
100 Double Unders

Directly Into...

3 Rounds:
20 Dumbbell Snatches (70/45)
12 Lateral Dumbbell Burpees

* RX+ if you are:
-efficient on doubles
-able to hold a 1400/950 row pace
-able to do 10+ DB Snatches at a time

*25 Minute Cap

080119 – Runny Nose

August 1, 2019
080119 - Runny Nose
Warm-up
GROUP WARMUP
Line Drills
Karaoke
Spiderman
Side Shuffle
Inchworm to Pushup
Skip For Height
Samson
Skip For Distance
3 Squats + Broad Jump

BARBELL WARMUP
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Rack Elbow Rotations
5 Front Squats
5 Strict Press
5 Back Squats

MOBILITY
Wrist Stretch
Chest Stretch
Squat Hold
Metcon
Metcon (Time)
Teams of 3
2 Rounds
75 Back Squats (155/105)
400 Meter Team Run
75 Bench Press (135/85)
400 Meter Team Run
75 Hang Power Cleans (115/75)
400 Meter Team Run

*30 Minute Cap

073119 – Ninja Turtle

July 31, 2019
073119 - Ninja Turtle
Warm-up
GROUP WARMUP
60 Seconds
Easy Bike
PVC Straight Leg Swings
45 Seconds
Moderate Bike
PVC Pass Throughs
30 Seconds
Fast Bike
PVC V-Ups

BARBELL WARMUP
*Hold for 2 seconds on each movement
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press
5 Romaninan Deadlifts
5 Front Squats
Metcon
Metcon (5 Rounds for time)
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike
AFAP
Record ALL 5 Times.
Metcon (5 Rounds for time)
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike
AFAP
Record ALL 5 Times.
Metcon (5 Rounds for time)
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike
AFAP
Record ALL 5 Times.
Metcon
Metcon (No Measure)
*OPTIONAL*

Tempo Clean Deadlift
10:00 for 7 Sets of 1 Rep

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Sets 5-7: 60%

*Do not exceed 60% of 1RM Clean
*Positioning is the focus of our opening piece for today
*Rest as needed between sets to maintain quality
**Lats On**Close the gap between the bar and the body, actively pressing back on the weight during the ascent and descent
*Hips and Shoulders Together: Keep the torso angle the same until the legs straight or the bar is above the knee
**HOOK GRIP**

073019 – Kelly Rowland

July 30, 2019
073019 - Kelly Rowland
Warm-up
GROUP WARMUP
30 Seconds
Easy Row (Feet Out)
Squats to Medicine Ball
Box Step-ups
Moderate Row (Feet Out)
Medicine Ball Slams
Lateral Box Step-Ups
Faster Row (Feet Out)
Medicine Ball Foot Taps
Box Jump + Step Down (Low Box)
Metcon
Metcon (Time)
For Time:
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

*40 Minute Time Cap
Metcon
Metcon (No Measure)
*OPTIONAL*

3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups

Rest 2 Minute Between Sets

072919 – Beef Jerky

July 29, 2019
072919 - Beef Jerky
Warm-up
GROUP WARMUP
30 Seconds
Active Samson
Kettlebell Deadlifts
Push-up to Down Dog
Russian Kettlebell Swings
Inchworm to Push-ups
Kettlebell Goblet Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
10 Back Rack Reverse Lunges
10 Elbow Rotations
5 Strict Press
5 Romaninan Deadlifts
10 Front Rack Reverse Lunges

MOBILITY
Pigeon Pose
Kettlebell Lat Smash

** FOR THE STRENGTH PORTION
We aren't necessarily looking for a 3 rep max. We are looking for an increase in weight every set, however we are looking for quality reps.
Begin with a few warmup sets then we will begin our first working set on the 2:00 clock at roughly 60% of your max Jerk.
Strength
Push Jerk (Every 2:00 x 5 Sets Building in weight)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges (53/35)
7 Push Jerks (165/115)

072719 – Woop

July 27, 2019
072719 - Woop
Metcon
Metcon (Time)
For time

1 Mile
Then..
10 rounds
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
Metcon
Metcon (Weight)
7 EMOM

7-6-5-4-3-2-1
Hang Squat Cleans
1-2-3-4-5-6-7
Push Jerk

Barbell load is 53% of 1RM

072619 – Hop Scotch

July 26, 2019
072619 - Hop Scotch
Warm-up
GROUP WARMUP
30 Seconds
Right Leg Lateral Box Step-ups
Walk Out to Push-up
Left Leg Lateral Box Step-ups
Walk Out to Push-up
Box Jump + Step Down
Walk Out to Push-up

MODIFIED BARBELL WARMUP
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY
PVC Pass Throughs
PVC Figure Eights
Pigeon Pose on Box
GROUP WARMUP
30 Seconds
Right Leg Lateral Box Step-ups
Walk Out to Push-up
Left Leg Lateral Box Step-ups
Walk Out to Push-up
Box Jump + Step Down
Walk Out to Push-up

MODIFIED BARBELL WARMUP
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY
PVC Pass Throughs
PVC Figure Eights
Pigeon Pose on Box
Strength
Squat Snatch (5:00 EMOM - 5 TNG squat snatches beginning at 60%)
Metcon
Metcon (Time)
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

*15:00 TIME CAP

072519 – Air BnB

July 25, 2019
072519 - Air BnB
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Push-up to Down Dog
20 Seconds
Moderate Bike
Air Squats
10 Seconds
Fast Bike
Reverse Lunges

Plate Game

MOBILITY
:60 Squat Hold
:90 Couch Stretch (each side)
:60 Squat Hold
GROUP WARMUP
30 Seconds
Easy Bike
Push-up to Down Dog
20 Seconds
Moderate Bike
Air Squats
10 Seconds
Fast Bike
Reverse Lunges

Plate Game

MOBILITY
:60 Squat Hold
:90 Couch Stretch (each side)
:60 Squat Hold
Metcon
Metcon (AMRAP - Reps)
5 Rounds:
1 Minute AbMat Sit-ups
1 Minute Bike
1 Minute Air Squats
1 Minute Rest

072419 – Trail Blazer

July 24, 2019
072419 - Trail Blazer
Warm-up
GROUP WARMUP
45 Seconds
Running in Place
Single Unders
Arm Circles
Spidermans
Push-backs

30 Seconds
Running in Place
Single Unders
Arms Hugs
Push-up to Down Dog

15 Seconds
Running in Place
Single Unders
Arms Up and Down
Push-ups

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Push Press (15:00 to build to a heavy set of 3)
Push Press (15:00 to build to a heavy set of 3)
Metcon
Metcon (Time)
3 Rounds:
800 Meter Run
80 Double Unders
21 Push Presses (115/85)

*25:00 Cap
Metcon
Metcon (5 Rounds for reps)
*OPTIONAL

Not for Time:
3-6-9-12-15: Unbroken Deadlifts
After each set, ME Unbroken HSPU

*Barbell loaded at 60% of our estimated 1RM Deadlift

*Deficit HSPU for RX+

072319 – Nowhere Fast

July 23, 2019
072319 - Nowhere Fast
Warm-up
Metcon
Metcon (Time)
For Time, with a 9:00 Time Cap:
50 Power Cleans (155/105)
*On the Minute - 5 Toes to Bar

The workout starts with 5 Toes to Bar.
Metcon (Time)
For Time, with a 9:00 Time Cap:
50 Power Cleans (155/105)
*On the Minute - 5 Toes to Bar

The workout starts with 5 Toes to Bar.

072219 – Hot Sauce

July 22, 2019
072219 - Hot Sauce
Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Active Spidermans
PVC Pass Throughs
Moderate Row
Active Samson + Air Squat
PVC Lat Stretch
Faster Row
Push-up to Down Dog
PVC Overhead Squats

MODIFIED BARBELL WARMUP
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Metcon
Metcon (Weight)
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 65% of 1-Rep Back Squat

This is an increase of 5% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.
Metcon
Metcon (3 Rounds for reps)
"Hot Sauce" Part #1
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42/29 kg

Rest 3:00

"Hot Sauce" Part #2
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52/38 kg

Rest 3:00

"Hot Sauce" Part #3
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg
Metcon (3 Rounds for reps)
"Hot Sauce" Part #1
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42/29 kg

Rest 3:00

"Hot Sauce" Part #2
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52/38 kg

Rest 3:00

"Hot Sauce" Part #3
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg

072019 – WeWork

July 20, 2019
072019 - WeWork
Metcon
Metcon (Time)
Teams of 3

800m Team Run (weighted if you have a vest)
60 Deadlifts
60 Front Squats
60 Push Jerks
800m Team Run (weighted if you have a vest)
50 Deadlifts
50 Front Squats
50 Push Jerks
800m Team Run (weighted if you have a vest)
40 Deadlifts
40 Front Squats
40 Push Jerks
800m Team Run (weighted if you have a vest)
30 Deadlifts
30 Front Squats
30 Push Jerks

1st Round (60's) 115/85 lb
2nd Round (50's) - 135/95 lb
3rd Round (40's) - 155/105 lb
4th Round (30's) - 175/125 lb

071919 – Scarface

July 19, 2019
071919 - Scarface
Warm-up
200m Run
THEN
3 Rounds
10 PVC Pass Throughs
6 Jumping Squats
THEN
10 Burpees
Strength
Power Snatch (Heavy set of 5)
Metcon
Metcon (Time)
6 Rounds
8 Power Snatches (115/85)
8 Bar Facing Burpees
***15 Minute Cap