“Speed Boat”

Warm-up
30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon (AMRAP – Rounds and Reps)
"Speed Boat"
3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

Athletes will begin the day by building to a "heavy" set of 5 on Push Press. Heavy is relative for the day and prioritizes movement over loading. Within the metcon, athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 20+ unbroken repetitions if necessary. If short on equipment, stagger athletes by 2-3 minutes on rowers.

Push Press (10x 5 )
Build to Heavy Set of 5
10 min EMOM

Barbell Cycling

Warm-up
:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon (Time)
For time:

2 rounds:

30 Deadlifts

20 Hang power clusters

10 Squat jerks

(Each movement must be done unbroken.)

Rx: 135/95

Directly into

For time:

20 Clusters

20 Alternating overhead lunges (stationary)

20 Bouncing hang clusters

20 Alternating front rack lunges

20 Thrusters

Rx:95/65

(Each movement must be done unbroken.)

Scale weights as needed.

Metcon
Rope Climbs:
1. 7 min EMOM: 1-2 Legless rope climb 15ft
Focus on getting a good jump and moving as soon as your hands make contact. Also, transition quickly to your descent whether it’s Spanish wrap, J- hook or legless. Scale = Normal rope climbs.

2. 4 x 10 – Strict toes-to-rope
Alternate hand on top with each set. Max rest 1 min.

#FocusoftheDay

“Mani-Pedi”

Warm-up
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon (Weight)
"Mani-Pedi"
On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans

Combining strength and skill within today’s workout. Athletes will complete one round every two minutes, building in weight on the power clean as they see fit to a heavy triple for the day. These do not have to be completed "touch-and-go", however they should be at a weight where a single repetition is always there. Score today is the final completed weight on the barbell.

Back Squat (3 x 3)
1. Build to a heavy set of 3.

2. Drop down to 90% and do 3 x 3

“Chalant”

Warm-up
:30 Seconds
Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats

Banded Walks

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Squat Clean Thruster (10×1)
Build to a Heavy Single
10 min emon
Metcon (Time)
"Chalant"
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

“Easy Climb”

Warm-up
1:00MIn
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
PVC Pass Throughs
3 rnds
10 kipping hollow rocks on the bar
10 hollow rocks on ground
10 supermans

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
2 Rounds:
:20 Seconds Push-up to Down Dog
:20 Seconds Thumbs Up Front Raises to Overhead

With working weight
3 Front Squats
3 Push Press
3 Thrusters
3 High Hang Power Cleans
3 Hang Power Cleans

3 High Hang Squat Cleans
3 Hang Squat Cleans

Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP X 5 rnds

1 rope climb
3 burpees over the bar
5 thrusters 95/65
4 min rest
Coach Has the option to run two groups