21909 Eastex Fwy, Humble, Texas 77339
info@uturncrossfit.com

WOD

Strict Nicole

August 20, 2020
Strict Nicole

Mobility
Banded Lat Stretch: 40 Seconds Each Side

Banded Hamstring Stretch: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side

Warm-up
Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
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
Strict Nicole (AMRAP – Reps)
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

*Keep a running count of how many strict pull-ups are completed within each set
* Your final score is the total number of strict pull-ups completed over the 20 minutes

Shoot your Shot

August 19, 2020
Shoot your Shot

Mobility
Barbell Ankle Stretch: 1 Minute

Barbell Assisted Straddle Stretch: 1 Minute

Warm-up
30 Seconds Each:
Easy Row
Active Samson
Russian Baby Makers
Moderate Row
Medicine Ball Deadlifts
Squats to Medicine Ball
Faster Row
Medicine Ball Slams
Squats with Medicine Ball

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
45 Wallballs (20/14)
30/24 Cal Row or Bike
15 Deadlifts (275/185)

*Over the 18 minutes of work, you can expect to complete around 2+ to 3+ rounds

Four Eyes

August 18, 2020
Four Eyes

Mobility
Couch Stretch: 45 Seconds Each Side

Front Rack Stretch: 45 Seconds

Warm-up
30 Seconds Each:
Mountain Climbers
Hollow Hold
Glute Bridges
Arch Hold
Single Leg Glute Bridges (30 seconds each)
Push-Up to Down Dog
Glute Bridge Walkouts

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Weight)
On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans

*Build In Weight On Hang Power Clean*

* These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights

* Your score is your heaviest completed hang power clean weight

Over and Out

August 17, 2020
Over and Out

Mobility
Wall Squat with PVC : 1 Minute

PVC Sotts Press: 1 Minute

Warm-up
2 Rounds-
30 seconds each:
Lateral Squats
PVC Pass Throughs
Inchworms to Push-up
PVC Overhead Squats
Active Spidermans

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Strength
Squat Snatch (Build to a Heavy Single)
Metcon
Metcon (Time)
For Time:
20 Power Snatches (75/55)
20 Lateral Barbell Burpees
20 Overhead Squats (75/55)
20 Lateral Barbell Burpees
20 Squat Snatches (75/55)

RX+ : (95/65)

*15 min TimeCap

*The intended time range for this wod is between 5-10 minutes

*This should be a weight that you can cycle for 12+ unbroken squat snatches when fresh

Pregnant Lexy

August 15, 2020
Pregnant Lexy

Mobility
Banded Lat Stretch: 40 Seconds Each Side

Banded Hamstring Stretch: 40 Seconds Each Side

Warm-up
400 Meter Easy Jog
30 Seconds Each:
Down Dog
Single Arm Dumbbell Rows (30 Seconds Each)
Inchworm to Push-ups
Single Arm Dumbbell Deadlifts (30 Seconds Each)
Hollow Hold
Single Arm Dumbbell Strict Presses (30 Seconds Each)
Arch Hold

*Performed with a light dumbbell

Metcon
Metcon (Time)
For Time:
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run
50 Alternating Dumbbell Power Snatches (70/50)
600 Meter Run
30 Chest to Bar Pull-ups
600 Meter Run

* We expect this wod to take around 15-25 minutes to complete
Metcon
Metcon (Time)
Buy In: 20 Cal Row

9 Box Push-Ups
9 Air Squats
9 Pull-ups
9 KB Deadlifts (53/35)
9 Box Step-Ups
9 Step-Back Lunges
9 Knees to Ugh
9 Kettlebell Swings

Cash Out: 20 Cal Row

Let’s all see what a day in the life of Lexy feels like right now!
This WOD must be done with a Wallball attached to your belly with Saran Wrap!

Baby Skaggs is due to arrive 9/8/2020.
9 reps,
8 movements,
20 and 20 for the buy in/cash out

Buy, Buy, Buy

August 14, 2020
Buy, Buy, Buy

Mobility
Barbell Ankle Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Side

Warm-up
30 Seconds:
Easy Row
Easy Single Unders
Glute Bridges
Moderate Row
Quick Single Unders
Glute Bridge Walkouts
Faster Row
High Single Unders
Russian Baby Makers

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (165/115)

Assault Bike:
40/30 Calories
35/25 Calories
25/18 Calories

*Your final score will be the sum total of these 3 scores.
*For the DU, pick a rep count that you can complete in 30 seconds or less
*For the FS, choose a weight that you can complete the rounds in 1-2 sets

Wheelie Time

August 13, 2020
Wheelie Time

Mobility
Chest Stretch on Floor: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Warm-up
3 Rounds-
30 Seconds Each:
Bike, Row, or Run (Increasing Intensity)
Push-up to Down Dog
Front Plank to Push-up Plank

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Time)
5 Rounds:
30 Push-ups
20 Deadlifts (155/105)
10/7 Cal Bike OR 12/9 Row OR 200m Run

1 Minute Rest Between Rounds

* Your score will be the total time, including rest, it takes to complete the 5 rounds
* We expect this wod to take between 15-25 minutes to complete
*For the DL, pick a weight that allows you to complete each round in 1- 2 sets.

Kicking and Screaming

August 12, 2020
Kicking and Screaming

Mobility
Barbell Thoracic Opener: 1 Minute

Dumbbell Warrior Squats: 1 Minute

Warm-up
30 Seconds Each:
Active Samson + Air Squat
PVC Pass Throughs
PVC Straight Leg Swings

Active Spiderman + Hamstring Stretch
PVC Overhead Squats
PVC Hollow Hold

Inchworm to Push-up
PVC Sotts Press
PVC Arch Hold

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)

*Over the 20 minutes, you can expect to complete 2-3 rounds
*When choosing your barbell weight, pick a load that allows you to complete both stations unbroken when fresh.
*When choosing your dumbbell weight, pick a weight that you are capable of completing for 30+ reps unbroken when fresh

Charlie Brown

August 11, 2020
Charlie Brown

Mobility
Pigeon Pose: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

Warm-up
Line Drills:
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
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)
On the 15:00 x 2 Rounds:
800m Run
Directly Into…

3 Rounds:
100′ Walking Lunge
20 Over-and-Back Hops Over Dumbbell
Directly Into…

200 Meter Single Dumbbell Farmers Carry (50/35)

RX+ :
(Completed in any order)
On the 15:00 x 2 Rounds:
800m Run
60/40 Cal Bike
40/30 Cal Row
200m Single Dumbbell Farmer’s Carry (50/35)

* The goal is to finish in 12 min. so that you have 3 min rest between rounds.

Granola Bar

August 10, 2020
Granola Bar

Mobility
Front Rack Stretch: 1 Minute

Plate Counterbalance Squat Bottom Hold: 1 Minute

Warm-up
30 Seconds Each:
Active Samson
Up Dog
Active Spidermans
Lateral Squats
Mountain Climbers
Russian Baby Makers
Push-up to Down Dog
Slow Air Squats
Frog Hops
Air Squats

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Squat Clean Thruster (Build to a heavy single)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 Clusters (135/95)
14 Lateral Burpees Over Barbell

*The intended scoring range of this wod is between 4-6 rounds- this works out to a round every 2-3 minutes
*For the cluster, choose a weight that allows you to complete the 7 reps in 1 minute or less

Imaginary Friends

August 8, 2020
Imaginary Friends

Mobility
PVC Lift Offs: 40 Seconds

PVC Sotts Press: 40 Seconds

PVC Overhead Squats: 40 Seconds

Warm-up
30 Seconds Each:
Easy Bike
PVC Pass Throughs
Active Samson

Moderate Bike
PVC Pass Throughs
Alternating Step Back Lunges

Faster Bike
PVC Pass Throughs
PVC Overhead Reverse Lunges

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Metcon
Metcon (Time)
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
25′ Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
25′ Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)

*Your final score will be the slowest of the 5 rounds.

*Each round should take 3 minutes or less to complete, giving you at least 2 minutes to recover

Free Agent

August 7, 2020
Free Agent

Mobility
Child’s Pose on Ball: 40 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Squat Hold with Kettlebell: 40 Seconds

Warm-up
3 Rounds
30 Seconds Each:
Kettlebell Deadlifts (Between Legs)
Air Squats to Medicine Ball
Single Arm Kettlebell Bent Over Rows (15 Seconds Each Side)
Push-up to Down Dog

Performed With Lighter Kettlebell

Metcon
Metcon (Time)
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Chest to Bar Pull-ups

*The intended time range for this workout is between 18-25 minutes

Repeat after me

August 6, 2020
Repeat after me

Mobility
Couch Stretch: 90 Seconds Each Side

Pigeon Pose: 90 Seconds Each Side

Warm-up
30 Seconds Each:
Single Unders
Active Spidermans
Single Unders
Lateral Squats
Single Unders
Mountain Climbers

Fish Game on Rower

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
21 Double Unders
9 Burpees

Directly Into…

AMRAP 5:
Max Calorie Row or Bike

Directly Into…

AMRAP 5:
21 Double Unders
9 Burpees

Your final score will be all 3 of your amrap scores added together

Snickers

August 5, 2020
Snickers

Mobility
Front Rack Stretch: 40 Seconds

Barbell Ankle Stretch: 40 Seconds

Warrior Squats: 40 Seconds

Warm-up
30 Seconds Each: (with an empty barbell)
Active Samson
Active Spidermans
Alternating Bird Dogs

Down Dog
Good Mornings
Romanian Deadlifts

Lateral Squats
Elbow Rotations
Back Squats

Push-up to Down Dog
Strict Press and Reach
Front Squats

Strength
Barbell Complex (Build to a heavy complex)
2 Power Cleans
2 Front Squats
2 Push Jerks
Metcon
Metcon (Time)
30-20-10:
Power Cleans
Front Squats
Push Jerks

Barbell: 75/55

RX+ : 95/65

*Pick a weight that allows you to complete 30+ reps of these unbroken when fresh
*The intended time range for this wod is 9-15 minutes

Goodie Bag

August 4, 2020
Goodie Bag

Mobility
Childs Pose on Box: 30 Seconds

Up Dog: 30 Seconds

Pike Stretch: 30 Seconds

Warm-up
400m Run

30 Seconds Each:
Active Samson
Hollow Hold
Alternating Step Back Lunges

Inchworm to Push-ups
Arch Hold
Box Step-ups (Lower Box)

Russian Baby Makers
Straight Leg Sit-ups
Box Step-ups (Higher Box)

Metcon
Metcon (Time)
For Time:
800m Run
50/35 Cal Bike or Row
40 Toes to Bar
200m Run with Dumbbell (50/35)
40 Dumbbell Step-ups (50/35) (24″/20″)
50/35 Cal Bike or Row
800m Run

*We expect this wod to take between 18-28 minutes to complete
** Use single Dumbbell for Run & Step-ups

Timecap: 30 minutes

Catch and Release

August 3, 2020
Catch and Release

Mobility
Wrist Stretch: 40 Seconds Each Direction

Overhead Stretch on Wall: 1 Minute

Warm-up
30 Seconds:
Easy Row (or Bike)
Glute Bridges
Down Dog
Moderate Row (or Bike)
Glute Bridge Walkouts
Shoulder Taps
Faster Row (or Bike)
Single Leg Glute Bridges
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

Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:

RX+:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
21/15 Calorie Row or 15/12 Calorie Bike
12 Kipping Handstand Push-ups
9 Deadlifts (225/155)

RX:
50′ Double Dumbbell Walking Lunge (50’s/35’s)
21/15 Calorie Row or 15/12 Calorie Bike
15 Hand Release Push-ups
9 Deadlifts (135/95)

*Adjust movements and reps as needed to complete these rounds in 3 minutes or less, giving you at least 1 minute to rest.

Your score is the slowest of the 5 rounds

Heartburn

August 1, 2020
Heartburn

Mobility
Pec Stretch on Wall: 40 Seconds
Overhead Stretch on Wall: 40 Seconds
Squat Hold: 40 Seconds
Warm-up
400m Run

30 Seconds:
Active Spiderman
Russian Baby Makers
Mountain Climbers
Lateral Squats
Frog Hops
Inchworm to Push-ups
Slow Air Squats
Slow Burpees

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (Time)
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)

*1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

* Times for this workout should range from 17-30+ minutes

Hot Flash

July 31, 2020
Hot Flash

Mobility
Warrior Squats: 1 Minute
Barbell Throacic Opener: 1 Minute
Warm-up
30 Seconds:
Easy Bike
PVC Pass Throughs
Active Spidermans
Moderate Bike
PVC Overhead Squats
Active Samson + Air Squat
Faster Bike
PVC Pass Throughs (More Narrow)
Push-up to Down Dog

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Strength
Power Snatch (Build to a Heavy Single)
Metcon
Metcon (Time)
30-20-10:
Power Snatches (95/65)
Calorie Bike or Row

RX+ = Replace Bike (or Row) with Kipping Handstand Push-ups

This workout is intended to take between 9-12 minutes to complete

15 minute Timecap

Tee Time

July 30, 2020
Tee Time

Mobility
Couch Stretch: 1 Minute Each Side
Child’s Pose on Kettlebell: 30 Seconds
Warm-up
AMRAP 5:
100 Meters of “Rowling”

*Goal is to land exactly on 100 meters.

Metcon
Metcon (Time)
5 Rounds:
20 Kettlebell Swings (70/53)
35 AbMat Sit-ups
500/400 Meter Row or Bike

* The intended time range for this triplet is between 20-30 minutes – This works out to a round every 4-6 minutes
​

Rest Stop

July 29, 2020
Rest Stop

Mobility
Barbell Ankle Stretch: 1 Minute
Barbell Front Squat Hold: 1 Minute
Warm-up
30 Seconds:
Glute Bridges
Front Plank
Single Leg Glute Bridges (Right)
Alternating Bird Dogs
Single Leg Glute Bridges (Left)
Front Plank to Push-up Plan
Scap Pull-ups
Ring Rows or Strict Pull-ups

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)

Rest 5 Minutes

AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)

Rest 5 Minutes

AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)

Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round

* 1 Round of “Cindy” is:
5 Pull-ups
10 Push-ups
15 Air Squats

Overreaction

July 28, 2020
Overreaction

Mobility
Child’s Pose on Box: 40 Seconds
Front Rack Stretch on Box: 40 Seconds
Wrist Stretch on Box: 40 Seconds
Warm-up
30 Seconds:
Active Samson
Down Dog
PVC Pass Throughs
Box Step-ups
Push-up to Down Dog
Inchworms to Push-up

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Strength
Press Complex
2 Push Press + 3 Push Jerks

Build to heavy complex
Metcon
Metcon (Time)
15-12-9:
Push Press (115/85)
Dumbbell Box Step Overs (50/35) (24/20)

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24/20)

The intended time range for this workout is between 9-15 minutes

2k Row

July 27, 2020
2k Row

Mobility
Ankle Rocks: 30 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side
Warm-up
2 Minutes Easy Row

Banded Shoulder Distraction: 1 minute each side
Drop Ankle Stretch: 1 minute each side
Frog Stretch: 2 minutes
Banded Good Morning: 30 reps
Banded Pull Aparts: 30 reps
Banded Pass Throughs: 20 reps each direction

Metcon
2k Row (Time)
Max Effort 2k Row
Strength
Front Squat
3 Sets of 2 @ 70% of 1RM
2 Sets of 2 @ 75% of 1RM

Ladybug

July 25, 2020
Ladybug

Mobility
Child’s Pose on Box: 1 Minute

Kettlebell Squat Hold: 1 Minute

Warm-up
400 Meter Easy Jog

30 Seconds Each:
Box Step-ups
Russian Baby Makers
Single Kettlebell Deadlifts (Between Legs)

Lateral Box Step-overs
Slow Air Squats
Russian Kettlebell Swings

Box Jumps with Step Down
Medicine Ball Squats
Full Kettlebell Swings

Metcon
Metcon (Time)
3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”

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

-1 Round of Helen:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

* The intended time range here is between 20-30 minutes

DT

July 24, 2020
DT

Mobility
Front Rack Stretch: 40 Seconds

Barbell Straddle Stretch: 40 Seconds

Wrist Stretch: 40 Seconds

Warm-up
30 Seconds Each:
Plate Hops
Glute Bridges
Down Dog

Plate Romanian Deadlifts
Glute Bridges (Feet on Plate)
Shoulder Taps

Plate Ground to Overhead
Glute Bridge Walkouts
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

Strength
Build to a heavy complex
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*The intended time range for this piece is between 5-10 minutes

*This should be a load that allows you to complete the Hang Power Cleans within 2-3 sets and the Push Jerks unbroken during the workout

Central Park

July 23, 2020
Central Park

Mobility
Couch Stretch: 90 Seconds Each Side
2 Rounds
45 seconds each:
Easy Bike
Active Spiderman + Hamstring Stretch
Single Leg Glute Bridges (Switch Legs Each Round)
Active Samson + Air Squats
Warm-up
Metcon
Metcon (Time)
5 Rounds:
100′ Walking Lunge
30 AbMat Sit-ups
30/21 Bike or Row

The intended time range for this “sweat fest” style workout is between 20-30 minutes

Poker Face

July 22, 2020
Poker Face

Mobility
Pigeon Pose on Box: 45 Seconds Each Side

Ankle Rocks on Box: 30 Seconds Each Side

Warm-up
20 Seconds Each:
Jog Around Boxes
Active Spidermans
Slow Air Squats

Side Shuffle Around Boxes
Mountain Climbers
Lateral Squats

Butt Kickers Around Boxes
Frog Hops
Box Step-ups

High Knees Around Boxes
Push-up to Down Dog
Lateral Box Step-overs

High Skip Around Boxes
Slow Burpees
Box Step-ups

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24/20)

* The runs should take around 2 minutes or less to complete, giving you about 3 minutes to work through the inside work

*Find a pace on the run and box that allows you to hold onto the front squats for ideally unbroken sets

7 Wonders

July 21, 2020
7 Wonders

Mobility
Barbell Thoracic Opener: 90 Seconds

Up Dog: 30 Seconds

Warm-up
30 Seconds Each:
Easy Row
Active Samson
Straight Leg Sit-ups

Moderate Row
Inchworm to Push-ups
Hollow Hold

Faster Row
Front Plank to Push-up Plank
Arch Hold

Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

T2B Movement Prep:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
5 Toes to Bar

Metcon
Metcon (Time)
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500m Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500m Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

Alternatives to Rowing:
1200/800m Bike
600/400m Run

The intended time range for this workout is between 12-20 minutes

Unicycle

July 20, 2020
Unicycle

Mobility
Warrior Squats: 1 Minute

PVC Sotts Press: 1 Minute

Warm-up
30 Seconds Each:
Easy Bike (or Row)
Easy Single Unders
PVC Pass Throughs

Moderate Bike (or Row)
Quick Single Unders
PVC Straight Leg Swings (15 Seconds Each)

Faster Bike (or Row)
High Single Unders
PVC Overhead Squats

Snatch Biased Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Strength
3 Position Power Snatch
Build to a heavy complex
Metcon
Metcon (AMRAP – Reps)
AMRAP 10:
2500/2000m Bike
(or 1200/1000m Row)
100 Double Unders

Time Remaining:
Max Power Snatches (115/85)

You can expect to have about 3-4 minutes to accumulate power snatches

1 2 3 4 75