“Mixed Feelings”

Warm-up
1 Minute
Easy Row
Active Samson
Knuckle Drags

:45 Seconds
Medium Row
Active Spidermans
Single Leg Unweighted RDLs

:30 Seconds
Faster Row
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

PVC Hinge Drill*

*This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on the deadlift. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and with the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 10 good mornings during this drill will give them valuable feedback to transfer over into the workout.

Metcon (5 Rounds for reps)
“Mixed Feelings”
5 Rounds, On the 4:00
12 Pull-ups
16 Deadlifts (135/95)
2x 100′ shuttles

This workout is a very similar format to the CFNE Benchmark workout, “Cement Mixer.” The score for today is the slowest completed round. If athletes complete the round in 2:00, they will have 2:00 to rest before beginning the next interval. Load on the deadlift bar should be a light weight that athletes could complete with a maximum of one break.

2 rep Deadlift (2 reps )
10 mins to establish 2 rep deadlift

“Denim”
Jill Nichelson is Celebrating a Birthday Today. Wish her Happy Birthday!Birthday Burpees for Jill Nichelson!

Warm-up
:30 Seconds
Easy Row
Jumping Jacks

Medium Row
Push-up to Down Dog with Foot Pedals

Fast Row
Active Spidermans
PVC Pass Throughs – 1 Minute
PVC Overhead Squats – 10 Slow Repetitions
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

10 min emon (10×2)
1 overhead squat
1 snatch balance ,building to a heavy
quick drop, keep your weight on heels ,head up, armpits forward
Metcon (AMRAP – Rounds and Reps)
“Denim”
AMRAP 15:
60 Double Unders /120 singles
30/21 Calorie Row/400m run
15 Overhead Squats (115/80) (95/65)

“Eat your cake”

Warm-up
:20 Seconds
Air Squats
Push-up to Down Dog
Down Dog with Foot Pedal
Active Spidermans
Burpees

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

Metcon (Time)
In teams of two with one person working at a time
100 air squats
90 sit ups
80 alt lunges
70 burpees
60 sec plank / each
50 mnt climbers
40 push ups
30 hollow rocks
20 pull ups
10 v ups

every 2 minutes with one person working at a time
10 power cleans 135/95

“99 problems and a bench aint 1”

Warm-up
:30 Seconds
Jumping Jacks
Side Lunge
Active Spidermans
Air Squats
Active Samson
Cossack Squats
Push-up to Down Dog

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

Banded Walks

10 min emon (Max reps)
min 1 max push up
min 2 7x bent over rows 95/55
Metcon (Time)
4 RNDS
5 bench press 135/95
3 stone to shoulder 115/65
10 hollow rocks
5 bench press 135/95
3 stone to shoulder 115/65
20 situps