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

WOD

Huggies

July 18, 2020
Huggies

Mobility
Warrior Squats: 40 Seconds

Pigeon Pose + Lat Reach: 40 Seconds Each Side

Warm-up
200 Meter Easy Jog

30 Seconds Each:
Active Samson
Russian Baby Makers
Active Spidermans
Lateral Squats
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

Metcon
Metcon (Time)
For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Chest to Pull-ups

800 Meter Run

15-12-9:
Thrusters (95/65)
Pull-ups

800 Meter Run

The intended time range for this piece is between 16-24 minutes

Floor It

July 17, 2020
Floor It

Mobility
Banded Hamstring Strech: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side

Warm-up
1 Minute Each:
Easy Bike (or Row)
Side Planks (30 Seconds Each)
Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Each:
Moderate Bike (or Row)
Glute Bridges
Front Plank
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 (Time)
Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts (185/135)
21/15 Cal Bike/Row

RX+ =
On the 5:00 x 5 Rounds:
100′ Handstand Walk
5 Power Clean and Jerks (185/135)
15/12 Cal Bike/Row

To get the right stimulus, each round should take less than 4 minutes to complete

Your score is the slowest of the 5 rounds

Funny Business

July 16, 2020
Funny Business

Mobility
Child’s Pose on Ball: 1 Minute

Medicine Ball Thoracic Opener: 1 Minute

Warm-up
30 Seconds:
Easy Single Unders
Slow Air Squats
Medicine Ball Strict Press (From Seated “L” Position)

Quick Single Unders
Down Dog
Squats to Medicine Ball

High Single Unders
Inchworm to Push-up
Medicine Ball Slams

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

Strength
Strict Press
Build to a Moderate Set of 3
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
30 Strict Presses (75/55)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders

The intended scoring range for this piece is 2+ to 4 rounds

Minute to Win it

July 15, 2020
Minute to Win it

Mobility
Couch Stretch: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Warm-up
40 Seconds Each:
Easy Bike
Active Spidermans
Kettlebell Deadlifts (Between Legs)

Moderate Bike
Mountain Climbers
Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Bike
Frog Hops
Single Arm Kettlebell Farmers Carry (20 Seconds Per Side)

Metcon
Metcon (5 Rounds for reps)
5 Rounds:
1 Minute Burpees
1 Minute Kettlebell Swings (53/35)
1 Minute Bike Calories
1 Minute Rest

RX+ = (70/53)

Triple Play

July 14, 2020
Triple Play

Mobility
Wrist Stretches on Box: 45 Seconds

Box Supported Ankle Stretch: 45 Seconds

Front Rack Stretch on Box: 45 Seconds

Warm-up
30 Seconds Each:

Run Around Boxes
Active Samson + Air Squat
Box Step-ups

Skip Around Boxes
Active Spidermans
Lateral Box Step-Overs

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

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

5 Vertical Jumps in Place (No Weight)
5 Jump Shrugs (Empty Barbell)
5 High Pulls
5 High Hang Power Cleans
5 Low Hang Power Cleans
5 Full Power Cleans

Metcon
Metcon (AMRAP – Reps)
AMRAP 20:
200 Meter Run, 3 Box Jumps, 3 Power Cleans
200 Meter Run, 6 Box Jumps, 6 Power Cleans
200 Meter Run, 9 Box Jumps, 9 Power Cleans

[Add 3 Box Jumps + 3 Power Cleans Each Round]

Barbell: 135/95

Jackie Legs

July 13, 2020
Jackie Legs

Mobility
Barbell Ankle Stretch: 1 Minute

Table Top Stretch: 1 Minute

Warm-up
Easy Row
PVC Pass Throughs
Active Samson

Moderate Row
PVC Lat Stretch
Slow Air Squats

Faster Row
PVC Overhead Squats
Inchworm to Push-up

OHS 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
Overhead Squat (15 min to Build to Heavy Set of 5)
Metcon
Metcon (Time)
For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)

RX+ =
For Time:
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats (115/85)

The intended time range for this 3-station workout is between 8-15 minutes

25min Time Cap

Cement Mixer

July 11, 2020
Cement Mixer

Mobility
Banded Hamstring Stretch: 40 Seconds Each Side

Banded Lat Stretch: 40 Seconds Each Side

Warm-up
Running 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)
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar

Work times should range between 1:30-2:20

Your score will be the slowest time of the 7 efforts

Dirt Nap

July 10, 2020
Dirt Nap

Mobility
Wrist Stretch: 45 Seconds

Front Rack Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Warm-up
30 Seconds Each:
Lateral Hops Over Barbell
Active Spidermans
Lateral Squats
Push-up to Down Dog
Glute Bridges
Mountain Climbers
Glute Bridge Walkouts
Frog Hops
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

Strength
Hang Squat Clean
Build to Heavy Single
Metcon
Metcon (Time)
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

Choose a weight that you are confident in completing with just 1 break during the workout

Oh Deere

July 9, 2020
Oh Deere

Mobility
Kettlebell Squat Hold: 1 Minute
Warm-up
1 Minute Each:
Easy Row
Easy Bike

45 Seconds Each:
Right Arm Kettlebell Deadlift
Active Samson
Left Arm Kettlebell Deadlift
Down Dog

30 Seconds Each:
Right Arm Farmers Carry
Right Side Plank
Left Arm Farmers Carry
Left Side Plank

Metcon
Metcon (Time)
For Time:
Pick 2 Cardio Movements (Run-Bike-Row)

200 Meter Farmers Carry (53’s/35’s)

Pick 2 Cardio Movements (Run-Bike-Row)

200 Meter Farmers Carry (53’s/35’s)

Pick 2 Cardio Movements (Run-Bike-Row)

Cardio Movements:
50/35 Calorie Row
40/28 Calorie Bike
600 Meter Run

*Do the same 2 movements in the same order each round

Slumber Party

July 8, 2020
Slumber Party

Mobility
Pec Stretch On Wall: 40 Seconds Each Side

Child’s Pose: 40 Seconds

Squat Hold: 40 Seconds

Warm-up
Run Warmup:
400 Meters Easy

30 Seconds Each:
Active Spidermans
Hollow Hold
Barbell Strict Press

Inchworm to Push-ups
Arch Hold
Barbell Push Press

Shoulder Taps
Air Squats
Barbell Push Jerks

Metcon
Metcon (Time)
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run

The intended time range for this workout is between 15-25 minutes

1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats

Deadbolt

July 7, 2020
Deadbolt

Mobility
Pigeon Pose: 1 Minute Each Side
Warm-up
30 Seconds Each:
Easy Row (or Bike)
Single Unders
Glute Bridges

Moderate Row (or Bike)
Single Unders
Single Leg Glute Bridges (15 Seconds Each)

Faster Row (or Bike)
Single Unders
Glute Bridge Walkouts

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

Strength
Deadlift 5-4-3
15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row (or 21/15 Cal Bike)
15 Deadlifts (225/155)

The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]

Stub Hub

July 6, 2020
Stub Hub

Mobility
Couch Stretch: 45 Seconds Each Side

Pike Stretch: 1 Minute

Warm-up
30 Seconds:
Easy Bike (or Row)
PVC Pass Throughs
Active Samson

Moderate Bike (or Row)
PVC Overhead Squats
Push-up to Down Dog

Faster Bike (or Row)
PVC Overhead Squats (More Narrow)
Straight Leg Sit-ups

Overhead Squat 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
Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM
Metcon
Metcon (Time)
21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Assault Bike (or Row)
Overhead Squats (95/65)

* 25 Minute Time Cap

Glen

July 4, 2020
Glen

Warm-up
200 Meter Easy Run

30 Seconds Each:
Active Spidermans
Romanian Deadlifts
Mountain Climbers
Hang Muscle Cleans
Frog Hops
Strict Press + Reach
Slow Burpees
Slow Power Clean and Jerks

Metcon
Metcon (Time)
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 T2B
1 Mile Run
100 Burpees

This workout is intended to take about 25-40 minutes to complete. Choose weights and variations that allow for completion within this time frame

PARTNER WOD:
For Time:
60 Clean and Jerks (135/95)
1 Mile Run Together
20 T2B
1 Mile Run Together
100 Burpees

Battleship

July 3, 2020
Battleship

Mobility
Warrior Squats: 45 Seconds

Couch Stretch: 45 Seconds Each Side

Warm-up
30 Seconds Each:
Easy Row (or Bike)
Glute Bridges

Easy-Moderate Row (or Bike)
Glute Bridge Walkouts

Moderate Row (or Bike)
Single Leg Glute Bridges (15 Seconds Each)

Faster Row (or Bike)
Air Squats

Strength
Pausing Front Squat
On the Minute x 8:
2 Pausing Front Squats (2 Seconds)

Aim to start light and gradually build in weight over the 8 minutes of work
Metcon
Metcon (Time)
5 Rounds For Time:
10 Front Squats (115/75)
20/15 Calorie Row (or 14/11 Cal Bike)

RX+ = (155/105)

The intended time range for this workout is between 9-13 minutes (1:40-2:30 Rounds)

Strict Press Lynne

July 2, 2020
Strict Press Lynne

Mobility
Front Rack Stretch: 1 Minute

Table Top Stretch: 1 Minute

Warm-up
200m Run

20 Seconds Each:

Active Samson
Arm Circles (Forward)

Front Plank
Arm Circles (Backwards)

Hollow Hold
Alternating Bird Dogs

Right Side Plank
Push-up to Down Dog

Left Side Plank
Dead Hang From Pull-up Bar

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)
5 Rounds:
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups

Run 400m Between Sets

-The weight on the barbell should be something on the lighter side. When fresh, this should be a load that you could strict press for 20+ reps unbroken.
-Within the workout, we want to be able to complete at least 7 strict pull-ups per round to get the right stimulus
-Your score is the total number of strict reps. Treat the 400m run as active recovery.

Metcon
Metcon (Time)
OPTIONAL Extra Work

30-20-10 Calorie Row
*or 21-14-7 Calorie Bike

1 Round of:
5 Push-ups
10 Air Squats
15 AbMat Sit-ups

*You will do one round of the push-up, air squat and sit-up triplet after each round of the row/bike.

Dirt Devil

July 1, 2020
Dirt Devil

Mobility
Pigeon Pose + Lat Reach: 1 Minute Each Side
Warm-up
2 Rounds:
(30 Seconds Each)
Jumping Jacks
Lateral Squats
Lateral Hops in Place
Inchworm to Push-ups
Lateral Hops Over Dumbbell
Slow Air Squats

Single Dumbbell Warmup:
(Performed With Light Dumbbell)
5 Deadlifts
5 Single Arm Russian Swings
5 Strict Press
5 Burpees

Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
5 Devil Presses (35’s/25’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (35’s/25’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (35’s/25’s)

RX+ = (50’s / 35’s)

*To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

* Record your time for each interval. Your final score is the slowest of the 5 intervals

Underground

June 30, 2020
Underground

Mobility
Chest Stretch on Wall: 45 Seconds Each Side

Wrist Stretch: 30 Seconds Each Direction

Warm-up
30 Seconds Each:
Single Unders
Easy Bike or Row
Push-up to Down Dog

Single Unders
Easy-Moderate Bike or Row
Front Plank on Hands

Single Unders
Moderate Bike or Row
Shoulder Taps

Single Unders
Faster Bike or Row
Mountain Climbers

Metcon
Metcon (Time)
For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups

Every 3 Minutes (Starting at 0:00):
12/9 Cal Bike or 15/12 Cal Row or 200m Run

RX+ :
Handstand Push-Ups

This should work out to roughly 1 minute of biking/rowing and 2 minutes spent on the double unders, sit-ups, and HRPU/HSPU

Laces Out

June 29, 2020
Laces Out

Mobility
Couch Stretch: 1-2 Minutes Each Side

Banded Shoulder Distraction: 1 Minute Each Side

Pigeon Pose: 1-2 Minutes Each Side

Warm-up
2 Sets:
100m Run
15 Glute Bridges
15 Air Squats

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

Strength
Back Squats
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 63%
Set 2: 8 Reps @ 68%
Set 3: 6 Reps @ 73%
Set 4: 4 Reps @ 80%
Set 5: 2 Reps @ 88%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
12 Pull-ups
9 Push Presses (95/65)
15 Deadlifts (95/65)
21 Wallballs (20/14)

RX+ :
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

Choose weights and variations that allow you to complete 4+ rounds today

Mind Eraser

June 27, 2020
Mind Eraser

Mobility
Dumbbell Warrior Squats: 45 Seconds

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Warm-up
5 Minutes For Quality:
100 Meter Run
7 Single Arm Dumbbell Deadlifts (Each Side)
7 Russian Baby Makers
7 Mountain Climbers (Both Knees Up = 1 Rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Red Zone

June 26, 2020
Red Zone

Mobility
Banded Tricep Stretch: 2 Minutes Each Side

Child’s Pose on Box: 2 Minutes

Butterfly Stretch – 2 Minute Hold

Warm-up
2 Rounds:
:20 Second Shuttle Run
:20 Second Glute Bridges
:20 Second Active Spiderman
:20 Second Air Squats

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

Strength
Back Squat 3-6-12
3 Reps @ 100% of 10RM Back Squat
6 Reps @ 93% of 10RM Back Squat
12 Reps @ 85% of 10RM Back Squat
Metcon
Metcon (Time)
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)

Please do not drop the weights from overhead. Control the bar back down to the floor with every rep.

Jit Splerk

June 25, 2020
Jit Splerk

Mobility
Foam Roll Lats (Left & Right)

Wall Walks + Shoulder Taps

Warm-up
2 Rounds
30 Seconds Straight Leg Sit-ups
30 Seconds Active Samson
30 Seconds Active Spidermans
30 Seconds Step Back Lunges
30 Seconds Box Step Ups

PVC Warm-Up
3 Good Mornings
3 Strict Press + Reach
3 Push Press
3 Behind the Neck Push Jerks
3 Push Jerks
3 Behind the Neck Split Jerks
3 Split Jerks

Barbell Split Jerk Demo & Practice

Strength
Split Jerk EMOM x 10
Perform 1 Split Jerk EMOM for 10 min. Increase weight every minute.
Metcon
Metcon (AMRAP – Reps)
16 min AMRAP :
3 Box Jumps (24/20)
50ft Walking Lunge
3 Split Jerks (135/95)

6 Box Jumps (24/20)
50ft Walking Lunge
3 Split Jerks (135/95)

9 Box Jumps (24/20)
50ft Walking Lunge
3 Split Jerks (135/95)

*Box Jumps increase by 3 reps each round

Hook and Ladder

June 24, 2020
Hook and Ladder

Mobility
Banded Tricep Stretch: 2 Minutes Each Side

Banded Hamstring Pull-Downs: 1 Minute Each Side

Butterfly Stretch – 2 Minute Hold

Warm-up
3 Rounds:
5 Russian Baby Makers
10 Calorie Bike
15 Banded Pull-Aparts

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 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

You will record your time each interval and your score will be the total of all 3 intervals.

Hot Route

June 23, 2020
Hot Route

Mobility
Dumbbell Ankle Stretch: 30 Seconds Each Side
Pigeon Pose + Lat Reach: 1 Minute Each Side
Warm-up
Running Line Drills:

Karaoke
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Fast Feet

Movement Prep:

1 Minute Running Jump Rope in Place
100 Meter Run
1 Minute Double Under Practice

5 Pausing Air Squats
10 Air Squats

With Lighter DBs:
20 Second Plank Hold
8 Plank Rows (4 Each Side)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
Buy-In: 1 Mile Run

AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)

7-on-7

June 22, 2020
7-on-7

Mobility
Laying Front Rack Stretch: 1 Minute

Banded Shoulder Distraction: 1 Minute Each Side

Warrior Squat: 1-2 Minutes

Warm-up
60 Second Bike
6 Inchworms
6 Strict Pull-ups
6 Broad Jumps

30 Second Bike
4 Inchworms
4 Strict Pull-ups
4 Broad Jumps

Shortened Barbell Warmup:
3 Elbow Rotations
3 Strict Press & Reach
3 Romanian Deadlifts
3 Front Squats

Strength
Front Squat
Spend 10 min to find a 3-rep heavy front squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike or Row
16 Toes to Bar

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike or Row
16 Toes to Bar

Groundhog Day

June 20, 2020
Groundhog Day

Metcon
Metcon (Time)
For Time:
600 Meter Run
50 Kettlebell Swings (53/35)
400 Meter Run
30 Chest To Bar Pull-Ups
200 Meter Run With Kettlebell
30 Chest To Bar Pull-Ups
400 Meter Run
50 Kettlebell Swings (53/35)
600 Meter Run

Cookie Monster

June 19, 2020
Cookie Monster

Mobility
Couch Stretch: 1-2 Minutes Each Side

Pike Stretch: 1-2 Minutes

Child’s Pose: 1 Minute

Warm-up
2 Rounds:
2 Minute Row or Bike
1 Minute Single/Double Unders

3 Rounds:
15 Banded Good Mornings
30 Second Front Plank

Strength
Snatch Technique
Alternating On the Minute x 10 (5 Rounds):
1st Minute: 3-Position Power Snatch + 1 Overhead Squat
2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Power Snatches (95/65)
40 Double Unders
20 Burpees
40 Double Unders

Speed Dating

June 18, 2020
Speed Dating

Mobility
Calves Foam Roll: 1 Minute Each Side

Straddle Stretch: 1-2 Minutes

Warm-up
2 Sets:
5 Inchworms
10 Horizontal Ring Rows
30 Second Hollow Hold
30 Second Arch Hold
15 Calorie Row

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)
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters

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

Cash Back

June 17, 2020
Cash Back

Mobility
Child’s Pose on Dumbbell: 45 Seconds

Down Dog: 45 Seconds

Up Dog: 45 Seconds

Warm-up
30 Seconds Each:
Active Spidermans
Alternating Bird Dogs
Active Samson
Shoulder Taps
Down Dog
Front Plank
Metcon
Metcon (Time)
50-35-20-35-50:
Sit-ups

After Each Round:
20 reverse lunges
20 line hops

Pay Dirt

June 16, 2020
Pay Dirt

Mobility
Pike Stretch: 1-2 Minutes

Wrist Stretches: 30 Seconds Each Direction

Puppy Pose: 1-2 Minutes

Warm-up
500 Meter Row
400 Meter Run
3 Rounds:
30 Seconds Samson Stretch
10 Scapular Push-Ups
30 Seconds Cossack Squats
10 Double Dumbbell Deadlifts

*Performed with a set of light dumbbells

Metcon
Metcon (Time)
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)

“Thank you, next”

June 15, 2020
“Thank you, next”

Mobility
Couch Stretch: 1-2 Minutes Each Side

Banded Shoulder Distraction: 1 Minute Each Side

Pigeon Pose: 1-2 Minutes Each Side

Warm-up
2 Sets:
15 Single Under Jumps
15 Glute Bridges
15 Air Squats

2 Sets:
10 Lateral Box Step-ups (Each Side)
10 Single Arm Dumbbell Strict Press (Each Side)

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

Strength
Pause Back Squat (1 Pausing Back Squat EMOM x10)
*One Second Pause at:
-Going Down at Parallel
-Absolute Bottom of Squat
-Going Up at Parallel
*Build up in weight over the 10 min
Metcon
Metcon (Time)
5 Rounds:
30 Double Unders
15 Thrusters (75/55)

Directly Into…

5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)

1 2 3 4 5 75