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WOD

071519 – Tailspin

July 15, 2019
071519 - Tailspin
Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Push-up to Down Dog
Slow Air Squats
Single Unders
Shoulder Taps
Arms Overhead Air Squats
Single Unders
Active Dive-bombers
Jumping Air Squats

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

MOBILITY
Ankle Stretch
Barbell Front Squat Hold
Metcon
Metcon (Weight)
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 60% of 1-Rep Back Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
Metcon
Metcon (No Measure)
*OPTIONAL BUT HIGHLY RECOMMENDED*

4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 15 GHD Sit-Ups.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

071319 – Mind Eraser

July 13, 2019
071319 - Mind Eraser
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

071219 – BFF

July 12, 2019
071219 - BFF
Warm-up
GROUP WARMUP + MOBILITY (0:00 - 15:00)
Fish Game / Mobility
**Partner 1: **Fish Game (4 Minutes)
**Partner 2: **Mobility (4 Minutes)

4 Minutes of Mobility:
Kettlebell Ankle Stretch
Kettlebell Squat Hold
Child’s Pose on Kettlebell

Penalty Based on Fish Game Scores
0-200: 10 Burpees + 10 Air Squats
201-400: **8 Burpees + 8 Air Squats **401-600: 6 Burpees + 6 Air Squats
601-800: 4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats
1001+: No Penalty
Strength
Back Squat (12 Minutes to complete 3 sets of 12 reps @ 60-65%)
Metcon
Metcon (AMRAP - Reps)
Teams of 2, AMRAP 25:
3-6-9-12-15....
Calorie Row
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

071119 – Bar Rescue

July 11, 2019
071119 - Bar Rescue
Warm-up
GROUP WARMUP
30 Seconds
Plate Romanian Deadlifts
Plate Front Raises
Plate Deadlifts
Plate Overhead Reverse Lunges
Plate Counterbalance Squats
Plate Ground to Overhead

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
Strength
Front Rack Lunge (5 Sets of 10 Reps @ 45% 1 RM Backsquat)
Metcon
Metcon (Time)
5 Rounds:
18 Deadlifts
12 STOH
6 OH Lunges

Barbell: (115/85)

071019 – Double Header

July 10, 2019
071019 - Double Header
Warm-up
WOD BRIEF + GROUP WARMUP (0:00 - 15:00)
30 Seconds
Easy Bike
Down Dog
Moderate Bike
Up Dog
Faster Bike

MUSICAL AB MATS
Strength
Push Jerk (15:00 To Establish Heavy Set of 3 Reps)
Metcon
Metcon (Time)
Buy-In:
35/25 Calorie Assault Bike

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

Cash-Out:
35/25 Calorie Assault Bike

*20:00 Cap
Metcon
Metcon (No Measure)
*OPTIONAL*

All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male Pounds - 135-155-185-155-135
Female Pounds - 95-105-125-105-95

070919 – Run DMC

July 9, 2019
070919 - Run DMC
Warm-up
GROUP WARMUP
30 Seconds
Active Samson
Child’s Pose
Banded Pass Throughs
Alternating Single Leg Touches
Child’s Pose with Left Reach
Banded Pull Aparts
Inchworm to Push-ups
Child’s Pose with Right Reach
Banded Deadlifts

DUMBBELL WARMUP
5 Deadlifts (Each Side)
5 Bent Over Rows (Each Side)
5 Hang Power Cleans (Each Side)
5 Strict Press (Each Side)
5 Goblet Squats
Metcon
Metcon (Time)
4 Rounds RX:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (50/35)

4 Rounds RX+:
200 Meter Run
8 Bar Muscle-Ups
200 Meter Run
12 DB Power Snatches (70/50)

*25:00 CAP
Metcon
Metcon (No Measure)
*OPTIONAL*
NOT FOR TIME
1:00 Light Row + 60%
1:00 Light Row + 50' HS Walk
1:00 Light Row + 50%
1:00 Light Row + 50' HS Walk
1:00 Light Row + 40%
1:00 Light Row + 50' HS Walk

*IF UNABLE TO COMPLETE THE HANDSTAND WALK, SUB FOR 2:00 HS PRACTICE

070819 – Elizabeth

July 8, 2019
070819 - Elizabeth
Warm-up
GROUP WARMUP
1 Minute
Active Spidermans
Glute Bridges
40 Seconds
Active Dive-bombers
Single Leg Glute Bridges
30 Seconds
Push-up to Down Dog
Slow Air Squats

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

MOBILITY
Table Top Stretch
Cossack Squats
Strength
Squat Clean (15:00 To build to 1RM )
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Metcon
Metcon (Weight)
*OPTIONAL*

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 55% of 1-Rep Back Squat

This is an increase of 5% from last week

070619 – Nail Biter

July 6, 2019
070619 - Nail Biter
Metcon
Metcon (AMRAP - Reps)
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

070519 – Encore

July 5, 2019
070519 - Encore
Warm-up
GROUP WARMUP
Partner Rowing
For Time:
10 Rounds of "Rowling"

MOBILITY
Strength
Back Squat (15:00 to complete 4 sets of 9 reps @ 60-65% of 1RM)
Metcon
Metcon (Time)
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Object
10 Object over Shoulder

*There is no RX today. Find an object to use for the workout and modify movements however necessary to keep intensity high and breaks/rest short.

070419 – Glen

July 4, 2019
070419 - Glen
Metcon
Metcon (Time)
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

070319 – Leg Work

July 3, 2019
070319 - Leg Work
Warm-up
GROUP WARMUP:
With a Partner
Partner 1:
3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:
6 x 30 Seconds Each of Banded Movement:
Glute Bridges
Right Leg Glute Bridge
Left Leg Glute Bridge
Alternating Front Plank Leg Raises
Pausing Air Squats
Air Squats

DUMBBELL WARMUP
With Light Set of Dumbbells:
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Reverse Lunges (Each Leg)

MOBILITY
1:00 Dumbbell Goblet Squat Hold
GROUP WARMUP:
With a Partner
Partner 1:
3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:
6 x 30 Seconds Each of Banded Movement:
Glute Bridges
Right Leg Glute Bridge
Left Leg Glute Bridge
Alternating Front Plank Leg Raises
Pausing Air Squats
Air Squats

DUMBBELL WARMUP
With Light Set of Dumbbells:
5 Romanian Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Reverse Lunges (Each Leg)

MOBILITY
1:00 Dumbbell Goblet Squat Hold
Metcon (Time)
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

*Slowest Round Recorded
Metcon
Metcon
Metcon
Metcon (No Measure)
*OPTIONAL

5 Sets, resting ~30-45s between:
3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s)

Sets #1+2+3 - 35% of 1RM Snatch
Set #4 - 40%
Set #5 - 45%
Metcon (No Measure)
*OPTIONAL

5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.
Metcon (No Measure)
*OPTIONAL

5 Sets: 6 Dumbbell Thrusters
3 Sets: 9 Dumbbell Bent Over Rows (each arm)
1 Set: 50 Weighted Sit-Ups
Rest 1:00 between all sets.
Metcon
Metcon (No Measure)
*OPTIONAL

On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch (Whichever is heaviest out of Power/Squat)

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today's 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let's move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).

070219 – Sugar Daddy

July 2, 2019
070219 - Sugar Daddy
Warm-up
GROUP WARMUP
EMOM 8
Minute 1: Easy Run
Minute 2: Stretch

Stretches:
Spiderman
Push-up to Down Dog
30 Second Front Plank
30 Second Side Plank

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

MOBILITY
Banded Hamstring Distraction
Metcon
Metcon (Time)
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

*12:00 Time Cap
Metcon (Time)
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

*12:00 Time Cap
Metcon
Metcon (Time)
For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Barbell Pounds - 225/155

*15:00 Time Cap

070119 – Fish Out of Water

July 1, 2019
070119 - Fish Out of Water
Warm-up
GROUP WARMUP
1 Minute
Easy Row
3 Air Squats + 1 Straight Leg Inchworm to Push-up
45 Seconds
Moderate Row
Active Spidermans
30 Seconds
Faster Row
Push-up to Down Dog

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
Pigeon Pose + Wrist Stretch
Metcon
Metcon (Weight)
Alternating "On the Minute" x 12
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 50% of 1 RM Back Squat

This load is used on both lifts, for all sets.

We will be increasing this percentage steadily over the weeks to come
Metcon
Metcon (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell Pounds - 155/105
Metcon
Metcon (No Measure)
*OPTIONAL

3 Giant Sets:
10 Dumbbell Box Step Overs (24"/20")
10 Tempo Dumbbell Bench Presses
Rest 2:00 between sets.

062919 – Shake Weight

June 29, 2019
062919 - Shake Weight
Metcon
Metcon (Time)
3 Rounds:
800m Run
21 Toes to Bar
30 Dumbbell Power Snatches (50/35)

Click "Workout Prep Notes" for details.

062819 – Sicko Mode

June 28, 2019
062819 - Sicko Mode
Warm-up
GROUP WARMUP
1 Minute
Easy Row
Active Samson
Tempo Air Squat
45 Seconds
Moderate Row
Push-up to Down Dog
30 Seconds
Faster Row
Jumping Air Squats

BARBELL WARMUP
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Hang Squat Cleans
5 Front Rack Elbow Rotations
5 Front Squats
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk

MOBILITY
Pigeon Pose
Strength
Clean and Jerk (20:00 To find 1RM)
Metcon
Metcon (Time)
For Time:
21/15 Calorie Row
9 Hang Clusters
15/12 Calorie Row
15 Hang Clusters
9 Calorie Row
21 Hang Clusters

Barbell: 135/95

12 Min Cap

062719 – Strute Farms

June 27, 2019
062719 - Strute Farms
Warm-up
GROUP WARMUP
2:00 Bike
THEN:
2 Rounds :45 Each
Sit-ups
Alternating Single Leg Touches
Inchworm to Push-up
Single Leg Alternating Dumbbell Romanian Deadlifts
Active Dive-bombers
Dumbbell Romanian Deadlifts
Push-up to Down Dog

MOBILITY
Barbell Forearm Smash
Up Dog
Childs Pose
Metcon
Metcon (Time)
20 Calorie Bike
35 Calorie Bike
50 Calorie Bike

After each set, complete:
30 Sit-ups
15 Handstand Push-ups
30 Sit-Ups

*30 Min Time Cap

062619 РEl Ni̱o

June 26, 2019
062619 - El Niño
Warm-up
GROUP WARMUP
Partner/team relay
6 PVC Pass Throughs
50' Shuttle Run
8 Air Squats
50' Shuttle Run
12 PVC OHS
50' Shuttle Run
6 Burpees
50' Shuttle Run

*First in line will complete 6/8/12/6 movement and shuttle run before next in line

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs

MOBILITY
Couch Stretch
Barbell Ankle Stretch
Strength
Overhead Squat (Pausing x 4 Positions)
Metcon
Metcon (Time)
Partner Relay
150' Shuttle Run
5 OHS (75/55)
150' Shuttle Run
4 OHS (95/75)
150' Shuttle Run
3 OHS (115/95)
150' Shuttle Run
2 OHS (135/115)
150' Shuttle Run
1 OHS (155/135)

*2-4 Teams at one time with a 10:00 Cap

*Both partners must complete each round

*150' Shuttle run will be down 50' and back, then down 25' and back
Metcon
Metcon (Weight)
*Optional
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but *not* touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.

Set #1 - 60% of 1RM Squat Snatch
Set #2 - 65%
Sets #3+4+5 - 70%

062519 – Water Break

June 25, 2019
062519 - Water Break
Warm-up
GROUP WARMUP
Alternating OTM x 10 (5 Rounds):
Odd - 200m Row
Even - Primer movement (see below)
Round #1 - 20 Banded Good Mornings
Round #2 - 16 GHD Sit-Ups
Round #3 - 12 Suitcase Deadlifts
Round #4 - 8 Scap Retractions
Round #5 - 4 Deadlifts, 4 Hang Muscle Cleans, 4 Hang Power Cleans

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

MOBILITY
Wrist Stretch
Front Rack Stretch
Metcon
Metcon (Weight)
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Set #1 - 50% of 1RM Clean
Set #2 - 55% of 1RM Clean
Sets #3+4+5 - 60% of 1RM Clean

Do not exceed 60% 1RM
Metcon
Metcon (AMRAP - Reps)
AMRAP 4:00
27 Hang Power Cleans (95/65)
27 Lateral Burpees Over Rower
27/21 Calorie Row

Rest 4:00

AMRAP 4:00
21 Hang Power Cleans (115/85)
21 Lateral Burpees Over Rower
21/15 Calorie Row

Rest 4:00

AMRAP 4:00
15 Hang Power Cleans (135/95)
15 Lateral Burpees Over Rower
15/12 Calorie Row

062419 – Jack Daniels

June 24, 2019
062419 - Jack Daniels
Warm-up
GROUP WARMUP
30 Seconds
Plate Hops
Active Samson
Glute Bridges
Plate Ground to Overhead
Active Spidermans
Right Leg Glute Bride
Plate Counterbalance Squats
Push-up to Down Dog
Left Left Glute Bridge

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

MOBILITY
Groin Stretch with Child’s Pose
Plate Ankle Stretch
Strength
Front Squat (1 Pausing FS + 1 FS )
Metcon
Metcon (Time)
RX:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups
RX+:
1,000 Meter Run
50 Thrusters (65/45)
30 C2B Pull-ups
Metcon
Metcon (No Measure)
*OPTIONAL*
3 "Giant Sets":
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups
Rest 2:00 between sets.

062219 – Walmart

June 22, 2019
062219 - Walmart
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3, AMRAP 30:
7/5 Calorie Assault Bike
10 Medball Squat Jumps (30/20)
5 Power Clean and Jerks

1st 6 Rounds - 95/65
2nd 6 Rounds - 115/85
3rd 6 Rounds - 135/95
4th 6 Rounds - 155/105

Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight *twice*. Score is full rounds, plus reps.
Metcon (Time)
For Time:
20 Clean and Jerks (95/65)
20 Clean and Jerks (135/95)
20 Clean and Jerks (185/125)

*Athletes must work in 2:00 on / 1:00 off.
At the start of each round, complete:
9 Wallballs (30/20) *Females, 9' Target*
7/5 Calorie Assault Bike

Time Cap - 17:00 (6 intervals)
Metcon

062119 РEl Ni̱o

June 21, 2019
062119 - El Niño
Warm-up
GROUP WARMUP
200' Shuttle Run
40 Seconds
Active Spidermans
Active Samsons
Push-up to Down Dog
150' Shuttle Run
30 Seconds
Frog Hops
Reverse Lunges
Lateral Hops Over Bags
100' Shuttle Run
20 Seconds
Burpees

MOBILITY
Child’s Pose on Box
Box Supported Ankle Stretch

STRENGTH SPECIFIC WARMUP
1:00-5:00 to build to 70% of your 1RM Deadlift

THEN:

Resting 1:30-2:00 between:
6:00-7:30 3 Reps @ 70%, 1 Rep @ 75%
7:30-9:00 3 Reps @ 70%, 1 Rep @ 80%
9:00-10:30 3 reps @ 70%, 1 Rep @ 85%
Strength
Deadlift (6:00 To Find 1 RM)
Strength
Deadlift (6:00 To Find 10 RM)
Metcon
Metcon (Time)
For Time:
800 Meter Run
50 Dumbbell Snatches (50/35)
400 Meter Run
30 Pull-ups
20 Burpee Box Jumps (24/20)

25:00 Cap

062019 – Mano Y Mano

June 20, 2019
062019 - Mano Y Mano
Warm-up
GROUP WARMUP
Partner Fish Game Relay
2 Rounds:
Partner 1: Fish Game
Partner 2: 100 Meter Run + 10 Air Squats

MOBILITY
Calf Stretch on Post
Metcon (Calories)
Class Divides Into 2 Teams:
3 Rounds:
Team 1: Row Calories (Team Score)
Team 2: 400 Meter Odd Object Carry
*Pick any object that weighs at least a quarter of your body weight for RX

*Teams switch when every athlete returns from carry, but rowers must be recorded before starting the next round
Metcon
Metcon
Metcon (Time)
*Optional*
20-35-50:
Row Calories
Ski Erg Calories
Bike Calories

061919 – Bartender

June 19, 2019
061919 - Bartender
Warm-up
GROUP WARMUP
30 Seconds
PVC Good Mornings
PVC Back Squats
Straight Leg Inchworm to Push-up
PVC Elbow Rotations
PVC Snatch Grip Push Presses
Straight Leg Inchworm to Push-up
PVC Overhead Squats
PVC Snatch Grip RDLs

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs

MOBILITY
PVC Hinge Drill
PVC Lat Stretch
PVC Pass Throughs
Strength
Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Aim to begin first working set at 60%, build to a heavy complex
Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Aim to begin first working set at 60%, build to a heavy complex
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell - 115/85
Metcon
Metcon (No Measure)
*Optional*
4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges

On the glute bridges, we are free to weight these, as well as increase weight each round. Let's maintain an unbroken set of 9 reps each time however.

061819 – Helen’s Big Sister

June 18, 2019
061819 - Helen's Big Sister
Warm-up
*Pull-up strength and HSPU strength should be done strict. If unable to complete 3 reps strict with either of the two movements use a band, or use dumbbells. Goal is to get 7-15 Reps
*Pull-ups with class
*HSPU Optional strength

GROUP WARMUP
AMRAP 7:
Partner 1:
100' Light Kettlebell Farmers Carry (Each Side)

Partner 2:
AMRAP:
5 Push-up to Down Dogs
10 Active Samsons

*Switch after completed

KB WARMUP
Performed With Light Kettlebell:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Goblet Squats
5 Goblet Reverse Lunges (Each Side)
5 Single Leg RDL’s (Each Side)

MOBILITY
Kettlebell Lat Smash
Kettlebell Pec Smash
Kettlebell Calf Smash
Strength
Strict Pull-Up (1 Attempt for Max Reps)
Metcon
Metcon (Time)
3 Rounds:
200 M Run
12 Russian KB Swings (70/53)
6 Bar MU
Strength
Handstand Push-ups (1 Attempt for Max Effort Strict )
Metcon
Metcon (No Measure)
*Optional*
On the Bike
10:00 Effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light

Not for score, and purely for recovery purposes. Ramping up and down in a pyramid fashion from a light pace to a moderately aggressive, and then back to light to finish.

061719 – Escape From Wonderland

June 17, 2019
061719 - Escape From Wonderland
Warm-up
GROUP WARMUP
Easy Row
Glute Bridges
Air Squats
Moderate Row
Right Leg Glute Bride
Air Squats
Faster Row
Left Leg Glute Bride
Air Squats

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

MOBILITY
Pigeon Pose
Back Squat Hold
Strength
Back Squat (15:00 Building to 3 Rep Max)
Metcon
Metcon (Time)
3 Rounds:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

15:00 Time Cap
Metcon
Metcon (AMRAP - Reps)
*OPTIONAL

Tabata GHD Sit-Ups
Rest 1:00
Tabata Hip Extensions

Two scores:
1. Our lowest round of GHD Sit-Ups
2. Our lowest round of Hip Extensions
The system will add the two together with our score for this part being the sum total.

As a refresher on the Tabata protocol:
8 Rounds of :20s on / :10s off (GHD's)
Rest 1:00 (from the 4:00-5:00)
8 Rounds of :20s on / :10s off (Hip Extensions)

*Scale - Sit-ups and Empty Bar Good Mornings

061419 – Rush Hour

June 14, 2019
061419 - Rush Hour
Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Push-up to Down Dog
PVC Pass Throughs
45 Seconds
Moderate Bike
Inchworm to Push-up
PVC Lat Stretch Video
30 Seconds
Faster Bike
Up Dog to Down Dog
PVC Pass Throughs (More Narrow)

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

MOBILITY
Post Chest Stretch
Post Underarm Stretch
Teaching
Coach Led Power Snatch Drills
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
Metcon
Metcon (No Measure)
*Optional
2 Rounds, Not for Score:
300m Slower
300m Moderate
300m Fast

Determine a "Fast Pace" (500 Split Time)
If your "fast" is 2:00 your moderate is 2:08 and your slow is 2:16
(add 8-10 seconds)
Metcon (No Measure)
*Optional
2 Rounds, Not for Score:
300m Slower
300m Moderate
300m Fast

Determine a "Fast Pace" (500 Split Time)
If your "fast" is 2:00 your moderate is 2:08 and your slow is 2:16
(add 8-10 seconds)

061319 – Pharmacy

June 13, 2019
061319 - Pharmacy
Warm-up
GROUP WARMUP
Teams of 2 Relay
AMRAP 8:
25’ AbMat Overhead Walking Lunge (Right Arm)
5 AbMat Sit-ups
25’ AbMat Overhead Walking Lunge (Left Arm)

Other Parter: Dumbbell Front Rack Hold (35’s/25’s)

MOBILITY
Couch Stretch
Metcon
Metcon (Time)
5 Rounds:
100' Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50's/35's)

25:00 Cap
*RX Plus - 70s/45s
Metcon
Metcon (No Measure)
Not for score:

5:00-4:00-3:00-2:00-1:00:
Assault Bike

After each time interval, complete:
1:00 Handstand Walk Practice
1:00 Strict Toes to Bar
2 Turkish Get-Ups on each side

The one minute time domain on the handstand walking and toes to bar are purely to limit our intensity, and turn these minutes into practice. We are not looking to build capacity here, and instead looking to refine our movement patterns.

On the Turkish Get-Ups, these can be completed with a dumbbell or kettlebell, and athletes are free to climb steadily in weight over the course of the rounds.

061219 – Chest Hair

June 12, 2019
061219 - Chest Hair
Warm-up
GROUP WARMUP
45 Seconds
Easy Shuttle Runs
Slow Air Squats
Moderate Shuttle Runs
Push-up to Down Dog
Faster Shuttle Runs
Inchworm to Push-up

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

*Strength is from the floor, building to a heavy set of 3
Strength
Thruster (Every 2:00 x 6 Rounds - 3 Thrusters from the floor)
Thruster (Every 2:00 x 6 Rounds - 3 Thrusters from the floor)
Metcon
Metcon (Time)
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)

*20:00 Cap
Skill
Handstand Push-ups (*Optional* Max Effort Unbroken Handstand Push-Ups)
Metcon
Metcon (AMRAP - Reps)
*Optional*

Death By Handstand Push-Ups
(Minute 1 - 1 Rep, Minute 2 - 2 Reps etc)

*RX+ - STRICT
*Score is total reps completed
Metcon
Metcon (Calories)
*Optional*
15:00 Recovery Bike
Record calories burned if completed

061119 – The Good Life

June 11, 2019
061119 - The Good Life
Warm-up
GROUP WARMUP
1:00
Easy Row
Spiderman Stretch
Box Step Ups
:40
Moderate Row
Mountain Climbers
Box Step Ups
:20
Faster Row
Jumping Squats
Box Jumps

MOBILITY
Ankle Stretch on Box
Pigeon Pose on Box

BARBELL WARMUP
:30
Good Mornings
Back Squats
Romanian Deadlifts
Deficit Deadlifts
Strength
Deficit Deadlift (2-2-2-2-2-2)
6 Sets of 2 Deficit Deadlifts (Building, but Staying within 50-70% for all 6 sets)
*3" Deficit
*No Tap and Go.
Metcon
Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

15:00 Time Cap
Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

15:00 Time Cap
Metcon (Time)
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)

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

3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.

Our aim behind today's Odd-Object Conditioning is to focus on our speed.

061019 – High Heels

June 10, 2019
061019 - High Heels
Warm-up
GROUP WARMUP
Single Unders
PVC Pass Throughs
Single Unders
PVC OHS (Coaches down & up)
Single Unders
PVC Power Snatch + OHS (Coaches GO)

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 OHS
5 Snatch Grip Romanian Deadlifts

COACH LED BARBELL WARMUP
3x Building Each Round
2 Snatch Grip Push Jerks
1 Pausing OHS
1 Hang Snatch Pull
1 Hang Snatch High-Pull
1 Hang Squat Snatch
1 Snatch Balance

MOBILITY
Barbell Ankle Stretch
Strength
Hang Snatch (3 Attempts for a heavy Hang Squat Snatch)
Metcon
Metcon (AMRAP - Rounds and Reps)
9 AMRAP
10 Hang Squat Snatches (75/55)
30 Double Unders
Strength
Back Squat (9 EMOM 1 Pause BS + 1 BS1-3 @60% 4-6 @66% 7-9 @72%)
Metcon
Metcon (Time)
OPTIONAL METCON
*5:00 CAP

50 Strict Pull-Ups For Time
(Every break complete 5 Strict Ring Dips)