21909 Eastex Fwy, Texas 77339
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WOD

021920 – Long Haul

February 19, 2020
021920 - Long Haul
Warm-up
GROUP WARMUP
40 Seconds
Easy Row
Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side)
Moderate Row
Single Dumbbell Kneeling Strict Press (20 Seconds Each Side)
Faster Row
Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side)

30 Seconds:
Push-up to Down Dog
Alternating Box Step-ups
Mountain Climbers
Lateral Box Step-ups (30 Seconds Each Side)
Frog Hops

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 on Box: 1:00
Wrist Stretches on Box: 30 Seconds Each Direction
Metcon
Metcon (Time)
2 Rounds:
20 Push Press (115/85)
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Box: 24/20
Dumbbell: 50/35

30:00 Time Cap

021820 – The Undertaker

February 18, 2020
021820 - The Undertaker
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Single Unders
Banded Good Mornings
AbMat Sit-ups
Moderate Bike
Single Unders
Banded Hamstring Stretch
AbMat Back Extensions
Faster Bike
Single Unders
Straight Leg Swings
AbMat Sit-ups

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Deadlift (Build to Heavy Set of 5 Reps)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 13:
60/45 Calorie Assault Bike

Directly Into...

5 Deadlifts (245/165)
15 AbMat Sit-ups
25 Double Unders

021720 – Foot Locker

February 17, 2020
021720 - Foot Locker
Warm-up
GROUP WARMUP
30 Seconds
Active Spidermans
Air Squats to Medicine Ball
PVC Pass Throughs
Inchworm to Push-ups
Air Squats to Medicine Ball
PVC Straight Leg Swings (15 Seconds Each Side)
Push-up to Down Dog
Air Squats to Medicine Ball
PVC Overhead Squats

BODY POSITIONS
2 Sets
20 Seconds PVC Hollow Hold
10 Seconds Rest
20 Seconds PVC Arch Hold
10 Seconds Rest
20 Seconds PVC V-Ups
10 Seconds Rest

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

MOBILITY
Medicine Ball Thoracic Opener: 1 Minute
Barbell Ankle Stretch: 1 Minute
Metcon
Metcon (Time)
5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into...

5 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)

021619 – Daily Double

February 16, 2020
021619 - Daily Double
Metcon
Metcon (Time)
For Time:
50 Wallballs (20/14)
50 AbMat Sit-ups
100 Double Unders
40 Wallballs (20/14)
40 AbMat Sit-ups
80 Double Unders
30 Wallballs (20/14)
30 AbMat Sit-ups
60 Double Unders

021520 – Dead Sea

February 15, 2020
021520 - Dead Sea
Metcon
Metcon (AMRAP - Reps)
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

No Rest Between Rounds

021420 – Fran

February 14, 2020
021420 - Fran
Warm-up
GROUP WARMUP
30 Seconds
Lateral Squats
Glute Bridges
Hollow Hold
Air Squats
Plate Counterbalance Squats
Single Leg Glute Bridges
Arch Hold
Air Squats
Plate Ground to Overhead
Glute Bridge Walkouts
Shoulder Taps
Air Squats

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

MOBILITY
Wrist Stretch (Fingertips Forward): 30 Seconds
Quads Foam Roll: 1 Minute Each Side
Squat Hold: 1 Minute
Lats Foam Roll: 1 Minute Each Side
Child’s Pose (Hands on Foam Roller): 1 Minute
Wrist Stretch (Fingertips Away): 30 Seconds
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

021320 – Moscow Mule

February 13, 2020
021320 - Moscow Mule
Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Active Samson
Single Arm KB Hold (30 Seconds Each Side)
40 Seconds
Moderate Bike
Inchworm to Push-up
Single Arm Front Rack Hold (20 Seconds Each Side)
30 Seconds
Faster Bike
Alternating Reverse Lunges
Single Arm Overhead Hold (15 Seconds Each Side)

*Performed with 1 Light Kettlebell

MOBILITY
Couch Stretch: 90 Seconds Each Side
Metcon
Metcon (Time)
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50' Walking Lunge
15/12 Calorie Assault Bike
Cool Down
COOL DOWN

Quads Foam Roll:
1-2 Minutes Each Side

Glutes Foam Roll:
1-2 Minutes Each Side

Lower Back Foam Roll:
1-2 Minutes

021220 – Venti

February 12, 2020
021220 - Venti
Warm-up
GROUP WARMUP
8 Minutes For Quality
Buddy 1
Easy Row
Buddy 2
10 Medicine Ball GTOH
10 Air Squats to Medicine Ball
10 Alternating Medicine Ball Box Step-ups (5 Each Side)

DUMBBELL WARMUP
30 Seconds
Single Leg Romanian Deadlift
Single Arm Strict Press
Goblet Squats

*Performed with 1 Light Dumbbell

MOBILITY
Dumbbell Ankle Stretch
Video

Child’s Pose on Box: 1 Minute
Video
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (50/35)
20 Calorie Row
Metcon
Metcon (No Measure)
*OPTIONAL*

5 Sets, Not For Time:
10-15 GHD Sit-ups
50' Front Rack Double Kettlebell Carry

021120 – Swole Cycle

February 11, 2020
021120 - Swole Cycle
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Push-up Plank Hold
Active Spidermans
Banded Pass Throughs
Moderate Bike
Hollow Hold
Inchworm to Push-up
Banded Pull Aparts
Faster Bike
Alternating Bird Dogs
Push-up to Down Dog
Banded Press Downs

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

MOBILITY
Chest Stretch
Strength
Bench Press (Build to a heavy set of 3)
Metcon
Metcon (4 Rounds for reps)
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
Metcon
Metcon (Time)
*OPTIONAL*

3 x 40/27 Calorie Row
Rest 1:30 Between

3 x 30/21 Calorie Row
Rest 1:30 Between

3 x 18/15 Calorie Row
Rest 1:30 Between

021020 – Underrated

February 10, 2020
021020 - Underrated
Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Down Dog
Slow Air Squats
Squat Hold
Single Unders (Right Leg)
Up Dog
Split Squats
Squat Hold
Single Unders (Left Leg)
Push-up to Down Dog
Split Squats
Squat Hold

BARRBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Hang Squat Clean
15 Minutes to establish 1RM Hang Squat Clean
Metcon
Metcon (AMRAP - Reps)
AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)
…..

020920 – Dumb Luck

February 9, 2020
020920 - Dumb Luck
Metcon
Metcon (Time)
Buy-In: 60/45 Calorie Assault BIke

5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100' Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Assault Bike

Dumbbell: 50/35
Box: 24/20

020820 – Steel Toe

February 8, 2020
020820 - Steel Toe
Metcon
Metcon (Time)
Teams of 3 For Time:

3 Rounds:
1,000 Meter Row
30 Toes to Bar

Into...

21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)

020720 – Stranger Things

February 7, 2020
020720 - Stranger Things
Warm-up
GROUP WARMUP
30 Seconds
Easy Bike
Active Samson
Squats to Medicine Ball
Kettlebell Romanian Deadlifts
Moderate Bike
Active Spidermans
Medicine Ball Reverse Lunges
Kettlebell Deadlifts
Faster Bike
Push-up to Down Dog
Medicine Ball Squats
Russian Kettlebell Swings

Rotate Through 4 Stations:

Bike
Stretch
Medicine Ball (Workout Weight)
Kettlebell (Light Weight)

MOBILITY
Child's Pose on Ball
Kettlebell Ankle Stretch
Kettlebell Squat Hold
Metcon
Metcon (AMRAP - Reps)
Teams of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Caloirie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike
...
Climb By 3's Each Round

*Athletes Switch After Completing Full Rounds

020620 – Four Square

February 6, 2020
020620 - Four Square
Warm-up
GROUP WARMUP
1 Minute
Easy Row
PVC Straight Leg Swings
PVC Overhead Squats
45 Seconds
Moderate Row
PVC Pass Throughs
PVC Overhead Squats
30 Seconds
Faster Row
PVC Lat Stretch
PVC Overhead Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Teaching
Snatch Technique:

Pulling Positions:
Floor
Hang
High Hang

Catch:
Muscle
Power
Squat
Metcon
Metcon (Weight)
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
3 Power Snatches

*Athletes Build in Weight Over the 5 Rounds

020520 – Arm & Hammer

February 5, 2020
020520 - Arm & Hammer
Warm-up
GROUP WARMUP
Bike & Plate Warmup
1 Minute Easy Bike
30 Seconds Plate Hops
45 Second Easy-Moderate Bike
30 Seconds Plate Ground to Overhead
30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats
15 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats

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

MOBILITY
Front Rack Stretch
Wrist Stretch
Barbell Ankle Stretch
Metcon
Metcon (Time)
Buy-In: 15 Clusters (135/95)

3 Rounds:
21/15 Calorie Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/95)

25:00 Time Cap
Metcon
Metcon (No Measure)
*OPTIONAL*

3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit

Rest 2 Minutes Between Sets

020420 – Bubbles

February 4, 2020
020420 - Bubbles
Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Alternating Shoulder
Banded Pass Throughs
Single Unders
Push-up to Down Dog
Banded Pull Aparts (Palms Down)
Single Unders
Walk out to Push-up
Banded Pull Aparts

Static Holds
Hold For Max Time in 60 Seconds Window in 1 of the Following:

Ring Top Support Hold
Handstand Hold on Wall
Push-up Plank Hold

MOBILITY
Pec Stretch on Wall: 30 Seconds Each Side
Table Top Stretch: 1 Minute
Gymnastics
3 Sets for Max Reps
Choose one:
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
8 Bar Facing Burpees
25 Double Unders
Metcon
Metcon (Time)
*OPTIONAL*

Row Conditioning
3 x 35/24 Calorie Row (Rest 1:30 Between)
3 x 25/18 Calorie Row (Rest 1:00 Between)
3 x 15/12 Calorie Row (Rest :30 Between)

Total Time = Score

020320 – Dead Space

February 3, 2020
020320 - Dead Space
Warm-up
GROUP WARMUP
30 Seconds
Easy Shuttle Runs
Walking Samson Stretch
Glute Bridges
Front Plank
Moderate Shuttle Runs
Walking Spiderman Stretch
Single Leg Glute Bridges
Side Plank
Faster Shuttle Runs
Walking Lunges
Glute Bridge Walkouts
Wall Sit

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
On the 5:00 x 5 Rounds:
7 Deadlifts (185/135)
20 Alternating Jumping Lunges
7 Deadlifts (185/135)
20 x 25' Shuttle Runs
Metcon
Metcon (Weight)
*OPTIONAL*

Back Squats
On the 0: 9 Reps @ 50%
On the 2: 7 Reps @ 55%
On the 4: 5 Reps @ 60%
On the 6: 3 Reps @ 65%
On the 8: 1 Rep @ 70%
On the 9: 1 Rep @ 75%
On the 10: 1 Rep @ 80%
On the 11: 1 Rep @ 85%
On the 12: 1 Rep @ 90%

Percentages of your 1RM Back Squat

020220 – Cin City

February 2, 2020
020220 - Cin City
Strength
Push Press (Build To A Heavy Set Of 3)
Metcon
Metcon (Time)
For Time:
21 Push Presses (95/65)
5 Rounds of "Cindy"
15 Push Presses (95/65)
3 Rounds of "Cindy"
9 Push Presses (95/65)
1 Rounds of "Cindy"

020120 – Deep End

February 1, 2020
020120 - Deep End
Warm-up
GROUP WARMUP
3 Stations
1 Minute Each
Easy Row
Active Spidermans
Good Mornings + Back Squats
Moderate Row
Active Samson Video
Elbow Rotations + Strict Press & Reach
Moderate-Fast Row
Push-up to Down Dog
Romanian Deadlifts + Front Squats

MOBILITY
Barbell Ankle Stretch: 45 Seconds
Pec Stretch on Wall: 45 Seconds Each Side
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest
Metcon
Metcon (No Measure)
*OPTIONAL*
Bar or Ring Muscle-ups
10-15 Minutes of Practice

013120 – Paw Patrol

January 31, 2020
013120 - Paw Patrol
Warm-up
GROUP WARMUP
30 Seconds
Single Unders
PVC Pass Throughs
Sit-ups
Single Unders
PVC Lat Stretch
Arch Ups
Single Unders
PVC Overhead Squats
V-Ups with PVC

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

MOBILITY
Couch Stretch: 45 Seconds Each Side
Strength
Snatch Complex
Build to a Heavy Complex:
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)
Metcon
Metcon (No Measure)
*OPTIONAL*

On the 2:00 x 6 Sets:
50' Handstand Walk

Sub 1 Minute of Practice if You Don't Have Handstand Walks

013020 – Triplets

January 30, 2020
013020 - Triplets
Warm-up
GROUP WARMUP
Teams of 3
3 Rounds
30 Seconds Each:
Station 1: Bike
Station 2: Inchworms
Station 3: Shoulder Taps

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon
Metcon (Time)
Teams of 3:
For Time:
50 Bench Press (115/85)
50/35 Calorie Assault Bike
50 Deadlifts (155/105)
50/35 Calorie Assault Bike

50 Bench Press (135/95)
50/35 Calorie Assault Bike
50 Deadlifts (185/135)
50/35 Calorie Assault Bike

50 Bench Press (155/105)
50/35 Calorie Assault Bike
50 Deadlifts (225/155)
50/35 Calorie Assault Bike

*25:00 Time Cap*
Cool Down
Hamstrings Foam Roll:
1-2 Minutes Each Side
Quads Foam Roll:
1-2 Minutes Each Side
Pec Stretch on Wall:
1-2 Minutes Each Side

012920 – Buckle Up

January 29, 2020
012920 - Buckle Up
Warm-up
GROUP WARMUP
30 Seconds
Easy Row
Front Plank
Active Samson
Moderate Row
Right Side Split Squat
Left Side Split Squat
Faster Row
Right Side Plank
Left Side Plank

DUMBBELL WARMUP
30 Seconds Each
Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)
Goblet Alternating Reverse Lunges
Goblet Squats

MOBILITY
Dumbbell Ankle Stretch: 45 Seconds Each Side
Metcon
Metcon (3 Rounds for calories)
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes 90

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row
Metcon
Metcon (No Measure)
*OPTIONAL*

12:00 EMOM (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups

012820 – Speed Limit

January 28, 2020
012820 - Speed Limit
Warm-up
GROUP WARMUP
30 Seconds
200 M Run
Banded Good Mornings
Box Step-ups
200 M Run
Banded Pull Aparts
Lateral Box Step-ups
200 M Run
Banded Pass Throughs
Lateral Hops Over Band

BODY POSITIONS
30-20-10
Hollow Hold Seconds
Arch Hold Seconds

MOBILITY
Pigeon Pose on Box: 1 Minute Each Side
Child's Pose on Box: 45 Seconds

MOVEMENT PREP
20 Second Hollow Hold on Pull-up Bar
20 Second Arch Hold onPull-up Bar
10 Scap Pull-ups
10 Kip Swings
1-3 Strict Pull-ups
5 Kipping Pull-ups
3-5 Chest to Bar Pull-ups (or Workout Variation)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
Buy-In: 1 Mile Run

Directly Into...

Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

*Record Mile Time In Notes*
Metcon
Metcon (Time)
*OPTIONAL*

5 Rounds:
200 M Run
1 Legless Rope Climb
1 Rope Climb

012720 – Rack City

January 27, 2020
012720 - Rack City
Warm-up
GROUP WARMUP
30 Seconds
Active Samson
Lateral Squats
Active Spidermans
Air Squats
Push-up to Down Dog
Air Squats with Arms Overhead

1 Minute Each
Glute Bridges Video
Single Leg Glute Bridges
Glute Bridge Walkouts Video

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

MOBILITY
Front Rack Stretch: 45 Sceonds
Wrist Stretch: 45 Seconds
Front Squat Hold: 45 Seconds
Strength
Clean Complex
Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks
Metcon
Metcon (Time)
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

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

On the 3:00 x 5 Rounds:
15/12 Calorie Ski Erg
10 Alternating Pistols
5 D-Ball Over Shoulder (As heavy as possible)

Substitutions:
Pistols: Single Leg Squats to a Box
D-Ball Cleans: 5 Heavy Deadlifts

012620 – Spike Ball

January 26, 2020
012620 - Spike Ball
Metcon
Metcon (Time)
For Time:
4 Rounds:
400m Run
25 Wall Balls (20/14)
Into...
1k-5k Row (Athlete’s Choice)
Score is total time, put 4 round time in the comments
Metcon
Metcon (Time)
3 Rounds:
100' Walking Lunge
20 Slam Balls (30/20)
100' Walking Lunge
20 Slam Ball Squats (30/20)

012520 – Group Hug

January 25, 2020
012520 - Group Hug
Gymnastics
Metcon (3 Rounds for reps)
On the 0:00 - Max Set of Ring MU's
On the 5:00 - Max Set of T2B
On the 10:00 - Max Set of Pull-Ups
RX+: Ring MU's
RX: C2B + Ring Dips
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2, 10min AMRAP:
12 Synchro Power Snatch (115/75)
10 Synchro Box Jump Overs (24/20)
8 C2B (Split between partners)
8 Ring Dips (Split)
RX+: 8 Ring MU's
RX: 8 C2B's + 8 Ring Dips
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Assault Bike
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

012420 – Crash Test

January 24, 2020
012420 - Crash Test
Warm-up
GROUP WARMUP
2 Rounds
40 Seconds On / 20 Seconds Off:
Station 1: Row
Station 2: Front Plank Hold
Station 3: Glute Bridge Walkouts
Station 4: Banded Good Mornings

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

MOBILITY
Barbell Ankle Stretch: 1 Minute
Banded Pike Stretch: 1 Minute
Metcon
Metcon (Time)
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

20:00 Time Cap

012320 – Ab-Surd

January 23, 2020
012320 - Ab-Surd
Warm-up
GROUP WARMUP
3 Minute Bike
Minute 1: Easy
Minute 2: Moderate
Minute 3: Faster
45 Seconds Each
Upper Back Foam Roll
Banded Pass Throughs
Banded Pull Aparts
Banded Y's
Banded Strict Press

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

MOBILITY
Barbell Thoracic Opener: 90 Seconds
Metcon
Metcon (Weight)
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses

*Build in Strict Press Weight*

012219 – Opening Day

January 22, 2020
012219 - Opening Day
Warm-up
GROUP WARMUP
30 Seconds
Push-up to Down
Box Facing Step-ups
Kettlebell Romanian Deadlifts
Box Air Squats
Lateral Box Step-ups
Kettlebell Single Arm Bent Over Rows
Active Spidermans
Box Facing Step-ups
Russian Kettlebell Swings

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

MOBILITY
Wrist Stretch on Box
Kettlebell Ankle Stretch
Metcon

022120 – Tri Sprint Intervals

January 21, 2020
022120 - Tri Sprint Intervals
Warm-up
GROUP WARMUP
2 Rounds
30 Seconds:
Shuttle Runs (Increase Pace 2nd Round)
Active Samson

2 Rounds
30 Seconds:
Row (Increase Pace 2nd Round)
Active Spidermans

2 Rounds
30 Seconds:
Bike (Increase Pace 2nd Round)
Inchworm to Push-up
Metcon
Tri Sprint Intervals (5 Rounds for reps)
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.