2/28/11 - METCON

1. WARM UP

Mobility

- Double T-Ball: Thoracic Spine
- Couch Stretch

- Band: Shoulder Internal Rotation w/ Neck
- Band: Lat w/ External Rotation

Dynamic Warm Up

-MB Clean Warm Up

2. SKILL & DRILL

- Forward Roll, 3x5-10 reps

- Muscle Up Transition, 3x5-10 reps

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

4. WOD
21-15-9 reps for time:
- SDHP
- OH Squat

2/27/11 - METCON

1. WARMUP

- Run 400m
- Dynamic Warm Up

2. METCON

5 rounds for time of:

- Pistol, 20 reps/side
- Ring Pushup, 20 reps
- Box Jump (24/20), 20 reps
- Knees 2 Elbows, 20 reps

Post times to comments

2/25/11 - METCON

1. WARM UP
Mobility
- Foam Roll: Lats

- Standing Wall Calves

- Band: Samson

Dynamic Warm Up
- 10 min Squat Test

2. SKILL & DRILL
- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD

5 rounds for time:

- 50' Overhead Walking Lunge (45#)

- 21 Burpees

2/24/11 - METCON

1. WARM UP
Mobility
- Band: Wall Supine Squat

- T-Ball: T-Spine, Adductor

- Middle Split (elbows to ground), 90 sec

Dynamic Warm Up
- Turkish Get Ups, 10 reps/side

OR

- Speed & Agility Ladder

- KB Clean & Press

- KB Snatch

2. SKILL & DRILL
- Tuck / L-Sit, 3-5 x 5-10 sec hold
- Handstand Hold, 3 x 10-20 sec hold
OR
- Ring Pushup Variations, 3-5 x 5-10 reps
- Ring Inversion, 3 x 5-10 sec hold

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD - METCON

5 Rounds for time of:

- 10 KB Swings (70/53)

- 20 K2E

- 30 Pistols (15/side, alt.)

- 40 Double Unders

- Immediately after, find 1RM Snatch Push Press, 6 minute limit.

Post times and loads to comments

2/23/11 - "ELIZABETH"

1. WARM UP
Mobility
- Band: Supine Hamstring

- Hip Capsule with External Rotation
- Box Pigeon

Dynamic Warm Up
- Turkish Get Ups, 10 reps/side

OR

- Speed & Agility Ladder

- KB Clean & Press

- KB Snatch

2. SKILL & DRILL
- Tuck / L-Sit, 3-5 x 5-10 sec hold
- Handstand Hold, 3 x 10-20 sec hold
OR
- Ring Pushup Variations, 3-5 x 5-10 reps
- Ring Inversion, 3 x 5-10 sec hold

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD - "ELIZABETH"

21-15-9 reps for time:

- Squat Clean

- Ring Dips

Post times and loads to comments.

2/22/11 - METCON

1. WARM UP
Mobility
- PVC Oly Elbow
- Foam Roll: T-Spine
- T-Ball: Pec/Piriformis

Dynamic Warm up
- Turkish Get Ups, 10 reps/side

OR

- Speed & Agility Ladder

- KB Clean & Press

- KB Snatch

2. SKILL & DRILL
- Tuck / L-Sit, 3-5 x 5-10 sec hold
- Handstand Hold, 3 x 10-20 sec hold
OR
- Ring Pushup Variations, 3-5 x 5-10 reps
- Ring Inversion, 3 x 5-10 sec hold

- Burgener Warm Up
- Skill Transfer Drills

3.STRENGTH

4. METCON
- With a 20 minute continuous clock perform:
- Tire Flip/ Jump Through, 25 reps, then:

AMRAP
- Row 250m
- Muscle Up, 3 reps
- Burpee, 6 reps
- Box Jump (30/20), 9 reps

Post rounds and reps to comments.

2/21/11 - OLY

1. WARM UP
Mobility
- Tennis Ball & PVC: 1st Rib
- Band: Shoulder External Rotation
- Floor Hip Flexion/Extension

Dynamic Warm Up
- Turkish Get Ups, 10 reps/side

2. SKILL & DRILL
- Tuck Sit, 3-5 x 5-10 sec hold
- Handstand Hold, 3-5 x 10-20 sec hold

- Burgener Warm Up
- Skill Transfer Drills
- 3 POS Power Snatch, 3 reps each
- 3 POS Squat Snatch, 3 reps each

3. STRENTGH
- Squat Snatch, 1RM
- Squat Clean & Jerk, 1RM

2/20/11 - STAMINA

1. WARM UP

- Foam Roll/T-Ball
- Dynamic Warm Up

2. WOD - STAMINA

5 rounds for time of:

- Bench Press, 10 reps
- Double-Under, 10 reps
- Back Squat, 10 reps
- Situp, 30 reps

Post loads and times to comments

2/19/11 - METCON

1. WARM UP
- Run 1000m
- Dynamic Warm Up

2. WOD - METCON
4 rounds for time:
- Plate Run (45/25#)
- Pushup, 20 reps
- Situp, 20 reps
- Walking Lunge, 20 reps

2/18/11 - TABATA SOMETHING ELSE

1. WARMUP
Mobility
- Foam Roll: IT- Band
- Band: Prone PVC Elbow Extension
- Pancake Split

Dynamic Warm Up
- Inchworm to Pushup to Scorpion
- Single-Leg Squat
- Side Straddle Step
- Donkey Kick

2. SKILL & DRILL
- False Grip Hold, 3-5 x Max Time
- Planche Pushup, 3-5x5 reps

OR

3 rounds:
- Knees to Elbows, 3-5 reps (2 sec hold)
- GHR, 5-10 reps

- Burgener Warm Up
- Skill Transfer Drills

3.STRENGTH

4. METCON - TABATA SOMETHING ELSE
- Pullups, 20:10x8
- Pushups, 20:10x8
- Situps, 20:10x8
- Squats, 20:10x8

Post scores to comments.

2/17/11 - AMRAP 20 MIN

1. WARMUP
Mobility
- T-Ball: 1st Rib, Pec
- Foam Roll: T-Spine with KB
- Band: Wrist, Shoulder Int. Rot.

Dynamic Warm Up
- Inchworm to Pushup to Scorpion
- Single-Leg Squat
- Side Straddle Step
- Donkey Kick

2. SKILL & DRILL
- False Grip Hold, 3-5 x Max Time
- Planche Pushup, 3-5x5 reps

OR

3 rounds:
- Knees to Elbows, 3-5 reps (2 sec hold)
- GHR, 5-10 reps

- Burgener Warm Up
- Skill Transfer Drills

3.STRENGTH

4. METCON - AMRAP 20 MIN
- 3 Wall Climbs
- 6 Parallette Shoot Through
- 9 Knees to Elbows
- 12 Hang Power Cleans (115/75#)

Post rounds and reps to comments.

2/16/11 - METCON

1. WARM UP
Mobility
- Double T-Ball: Thoracic
- Band: Pec & Neck (palm up)
- Wall: Calves

Dynamic Warm Up
- Inchworm to Pushup to Scorpion
- Single-Leg Squat
- Side Straddle Step
- Donkey Kick

2. SKILL & DRILL
- False Grip Hold, 3-5 x Max Time
- Planche Pushup, 3-5x5 reps

OR

3 rounds:
- Knees to Elbows, 3-5 reps (2 sec hold)
- GHR, 5-10 reps

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD
21-15-9 reps for time:
- Pullups
- Double Unders

Then, immediately following the metcon:
- Run 800m or Row 1000m

Post weights and times to comments.

2/15/11 - "CHRISTINE"

1. WARM UP
Mobility
- T-Ball: Hamstring, Glute, Piriformis
- Band: Samson Stretch
- Box: Adductors

Dynamic Warm Up
- Inchworm to Pushup to Scorpion
- Single-Leg Squat
- Side Straddle Step
- Donkey Kick

2. SKILL & DRILL
- False Grip Hold, 3-5 x Max Time
- Planche Pushup, 3-5x5 reps

OR

3 rounds:
- Knees to Elbows, 3-5 reps (2 sec hold)
- GHR, 5-10 reps

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD - "CHRISTINE"
3 Rounds for time of:
- Row 500 meters
- 12 Deadlifts, (BW)
- 21 Box Jumps (20/16#)

Post weights and times to comments.

2/14/11 - "NANCY"

1. WARM UP
Mobility
- T- Ball: Thoracic Spine with Arm Flexion
- Band: Shoulder Internal Rotation & Neck
- Floor Hip Flexion & External Rotation

Dynamic Warm Up
- Inchworm to Pushup to Scorpion
- Single-Leg Squat
- Side Straddle Step
- Donkey Kick

2. SKILL & DRILL
3 rounds:
- Knees to Elbows, 3-5 reps (2 sec hold)
- GHR, 5-10 reps

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. WOD - "NANCY"
5 rounds for time:
- Run 400m
- 15 Overhead Squats (95/65#)

Post weights and times to comments.

2/13/11 - STAMINA/WOD MAKEUP

1. WARM UP
- Foam Roll: Quad, IT-Band
- T-Ball: Adductor, Pec
- Couch Stretch
- Wall Tricep

2. STAMINA
5 rounds of:

- Max Rep BW Bench Press
- Row Max Wattage (8-10 strokes)

- Rest precisely 3 minutes between rounds.

- Post body weight, reps, and watts to comments

OR

- Make up a WOD from this week!

2/12/11 - FREE COMMUNITY WOD

1. WARM UP

- Lateral Tube Walking

- PVC Active Shoulder Pass Through

- Inchworm

- Iron Cross

- Scorpion

2. SKILL & DRILL

- Pullups, 3x10 reps

- Pushups, 3x10 reps

- GHD Situps, 3x10 reps

- Back Extensions, 3x10 reps

3. WOD - METCON

21-15-9 reps for time:

- Thrusters

- KB Swing

2/12/11 - FEBRUARY PAINSTORM

1. WARM UP

- NASM Dynamic Warm Up

2. WOD - FEBRUARY PAINSTORM

- Five 2 minute rounds with 4 minutes rest between rounds.

- In each round, at the top of each minute do 5 burpees. Then, in the remaining time, accumulate as many thruster reps as possible.

- So 5 burpees to start, then thrusters for the rest of the first minute, 5 burpees then thrusters for the rest of the 2nd minute, then rest.

- Rx load is 135/95#

Post loads and thruster reps to comments.

2/11/11 - ENDURANCE & LIFT

1. WARM UP
Mobility
- T-Ball: Subscapularis
- Band: Hamstrings
- Pigeon Stretch

Dynamic Warm Up
- Arm Circles
- Lateral Tube Walk
- Inchworm with Pushup
- Iron Cross
- Scorpion

2. SKILL & DRILL
- Handstand Hold, 3x10-20 sec hold
- Ring Dip, 3-5x5
- 100 Hollow Rocks
- Burgener Warm Up
- Skill Transfer Drills

3. WOD - ENDURANCE & LIFT
- Tabata Row, 20:10x8
- 10 minutes to find 1RM Back Squat

2/10/11 - METCON

1. WARM UP
Mobility
- Foam Roll: Calves
- T-Ball: Pecs
- Band: Kneeling Hip Flexor

Dynamic Warm Up
- Arm Circles
- Lateral Tube Walk
- Inchworm with Pushup
- Iron Cross
- Scorpion

2. SKILL & DRILL
- Handstand Hold, 3x10-20 sec hold
- Ring Dip, 3-5x5
- Burgener Warm Up
- Skill Transfer Drills

3. WOD
For time:
- 50 Ball Slams
- 50 Double Unders

*Every time you break on the Double Unders, add 5 Ball Slams to the end of the WOD.

2/9/11 - "ERIN"

1. WARM UP
Mobility
- T-Ball (Double): Thoracic Spine
- Glute/Piriformis
- PVC Active Pass Throughs

MB Clean Warm Up
- Deadlift
- Hang Shrug
- Deadlift Shrug
- Front Squat
- Clean Drops
- Hang Squat Clean
- MB Squat Clean

2. SKILL & DRILL
- Open/Close, 3x5 open/close, 2 sec each
- Kneeling Muscle Up Transition, 3x5 reps

OR

- Planche Pushups, 5-5-5-5-5 reps
- Tuck Sit, 5-10x10sec hold

- Burgener Warm Up
- Skill Transfer Drills

3. WOD - "ERIN"
5 rounds for time:
- 15 Barbell Split Cleans (80#)
- 21 Pullups

2/8/11 - METCON

1. WARM UP
Mobility
- Foam Roll: IT-Band
- T-Ball: Infraspinatus, Distal Adductors
- Band: Hamstrings
- 1 Leg Seated Hamstring

Dynamic Warm Up
- Arm Circles
- Lateral Tube Walk
- Inchworm with Pushup
- Iron Cross
- Scorpion

KB Circuit
- 1 Arm KB Swing, 20:10x2
- 1 Arm KB High Pull, 20:10x2
- 1 Arm KB Snatch, 20:10x2

2. SKILL & DRILL
- Open/Close, 3x5 open/close, 2 sec each
- Kneeling Muscle Up Transition, 3x5 reps

OR

- Planche Pushups, 5-5-5-5-5 reps
- Tuck Sit, 5-10x10sec hold

- Burgener Warm Up
- Skill Transfer Drills

3. WOD - METCON
For time:
- 150 Burpees

2/7/11 - "RANDY"

1. WARM UP
Mobility
- Foam Roll: Lats
- T-Ball: 1st Rib
- Band: Pec/Neck, Lat
- Calves, Couch

Dynamic Warm Up
- Arm Circles
- Lateral Tube Walk
- Inchworm with Pushup
- Iron Cross
- Scorpion
- Row 1000m

2. SKILL & DRILL
- Open/Close, 3x5 open/close, 2 sec each
- Kneeling Muscle Up Transition, 3x5 reps

OR

- Planche Pushups, 5-5-5-5-5 reps
- Tuck Sit, 5-10x10sec hold

- Burgener Warm Up
- Skill Transfer Drills

3. WOD - "RANDY"
For time:
- 75 Power Snatches (75#)

2/6/11 - YOU CALL IT!

1. Warm Up

- Row 500m

- Dynamic Warm Up

2. "You Call It" WOD

4 rounds for time of:

Wall Climb, 5 reps

Tire Flip, 10 reps

Air Squat to Box Jump, 15 reps

GHD Situp, 20 reps

Post times to comments

2/5/11 - THE BEAR

1. WARM UP
- Inchworm
- Walking Lunge Forward (Active Shoulders)
- Walking Lunge Backward (Active Shoulders)
- Hollow Hop Forward
- Hollow Hop Backward
- Speed & Agility Ladder

2. SKILL & DRILL
- 20 Ring Y's
- Ring Support, 3-5 x 5-10 sec hold
- 5-10 Wall Walks

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

4. WOD - THE BEAR
5 rounds:

2/4/11

1. WARM UP
- Gymnastics Warm Up
- Jump Rope/Speed & Agility Ladder/Run/Row

2. SKILL & DRILL
-

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

4. WOD

5. MOBILITY WOD

2/3/11

1. WARM UP
- Gymnastics Warm Up
- Jump Rope/Speed & Agility Ladder/Run/Row

2. SKILL & DRILL
-

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills

4. WOD

5. MOBILITY WOD