METCON

1. WARM UP

- Foam Roll/T-Ball
- Dynamic Warm Up
- Run 400m

2. WOD - METCON

4 Rounds for Time of:
- Run 400m
- C2B Pullup, 10 reps
- Pushup (w/hand release), 20 reps
- Air Squat, 30 reps

Post times to comments

PILATES

"HELEN"

1. WARM UP

- T-Ball: TFL, Piriformis

- Foam: Quadriceps

- Band: Supine Hip Internal/External Rotation

- Jump Rope, 5 minutes

2. SKILL & DRILL

A. 3 rounds for form:

- Hollow Rock, 20 reps

- Ring Dips, 5 reps

B. 3 rounds for form:

- Ring V-Outs, 10 reps

- GHD Situps, 20 reps

3. STRENGTH

- Burgener Warm Up

- Press, 5x3

4. WOD - "HELEN"

3 Rounds for Time of:
- Run 400m
- KB Swing (53#/35#), 21 reps
- Pullup, 12 reps

Post times to comments.

"KAREN"

1. WARM UP

- Double T-Ball: T-Spine
- Foam: T-Spine w/KB
- Hip Capsule
- Speed/Agility Ladder Drills

2. SKILL & DRILL

A. 3 rounds for form:

- Hollow Rock, 20 reps

- Ring Dips, 5 reps

B. 3 rounds for form:

- Ring V-Outs, 10 reps

- GHD Situps, 20 reps

3. STRENGTH

- Burgener Warm Up

- Front Squats, 12x2@60% of 1RM (on the min)

- Press, 5x3

4. WOD - "KAREN"

For time:

- 150 Wallball Shots (20# @ 10' / 16# @ 8')

Post times to comments

SWIM - 1 MINUTE LADDER

1. WARM UP
- Tread, 5 min
- 200 Breast/Side

2. WOD - 1 MIN LADDER
- swim 50 yds, 1 min rest
- swim 50 yds, 50 second rest
- swim 50 yds, 40 second rest
- swim 50 yds, 30 second rest
- swim 50 yds, 20 second rest
- swim 50 yds, 10 second rest
- swim 50 yds, 20 second rest
- swim 50 yds, 30 second rest
- swim 50 yds, 40 second rest
- swim 50 yds, 50 second rest
- swim 50 yds

Maintain highest constant pace through swims. Post swim times and total time to comments.

PUSH/FLIP/PULL

1. WARM UP
Mobility WOD
- Foam Roll: IT-Band
- Band: Wrist
- Band: Shoulder External Rotation

Dynamic Warm Up
- Run 1000m or Row 1200m

2. SKILL & DRILL

A. 3 rounds for form:

- Hollow Rock, 20 reps

- Ring Dips, 5 reps

B. 3 rounds for form:

- Ring V-Outs, 10 reps

- GHD Situps, 20 reps

3. STRENGTH

- Burgener Warm Up

- Front Squats, 12x2@60% of 1RM (on the min)

4. WOD - PUSH/FLIP/PULL
3 rounds for time:
- Car Push, 25m
- Tire Flip, 25m
- Backwards Sled Drag, 25m (135/95#)

Rest 5 min between rounds.

5 MIN KB SNATCH TEST

1. WARM UP
Mobility WOD
- Foam Roll: Lats
- Band: Lats
- Band: Pec & Neck

Dynamic Warm UP
- Inchworm
- Single Leg Squat
- Side Straddle Step
- Iron Cross
- Scorpion
- PVC Shoulder Pass Throughs

2. SKILL & DRILL
A. 3 rounds for form:
- Hollow Rock, 20 reps
- Ring Dips, 5 reps

B. 3 rounds for form:
- Ring V-Outs, 10 reps
- GHD Situps, 20 reps

3. STRENGTH
- Burgener Warm Up
- Hang Power Clean, 5x3
- Front Squats, 12x2@60% of 1RM (on the min)

4. WOD - 5 MIN KB SNATCH TEST (53/35#)
- 100+ reps in 5 min

The test begins when the kettlebell is swung back between the legs and snatched overhead in one uninterrupted movement to a straight-arm lockout.  The snatch may be performed with or without a knee dip, however the knees must be straight at the lockout.  An unlimited number of hand switches and back swings is allowed.  The kettlebell may be set down as many times as he or she wishes.  Chalk is allowed; belts, gloves, wrist wraps and other supportive equipment are not.  The sum of both arms is the score.

"CANDY"

1. WARM UP
Mobility WOD
- PVC & Tennis Ball: 1st Rib
- Box: Hip Flexion
- Box: Pigeon
- Box: Lateral Hamstring

Dynamic Warm Up
- MB Clean Warm Up

2. SKILL & DRILL
3-5 rounds
- Hollow Rocks, 20 reps
- Ring Dip, 5 reps

3. STRENGTH
- Burgener Warm Up
- Hang Power Clean, 5x3

4. WOD - "CANDY"
5 rounds for time:
- 20 Pullups
- 40 Pushups (hand release)
- 60 Squats

"SOUR PATCH KIDS"

1. WARM UP
- Foam Roll/T-Ball
- Run 400m/Row 500m
- Gymnastics Warm Up

2. WOD - "SOUR PATCH KIDS"

For time:
- Plate Burpee (45/25), 21 reps
- OH Plate Lunge (45/25), 21 reps
- 100m Plate Carry
- Plate Burpee, 15 reps
- OH Plate Lunge, 15 reps
- 100m Plate Carry
- Plate Burpee, 9 reps
- OH  Plate Lunge, 9 reps
- 100m Plate Carry

Post times to comments.

JULY PAINSTORM

1. FIND 1RM GTOH

2. WOD - AMRAP 30 MIN:
- 2 GTOH (80% of 1RM)
- 4 Front Squats
- 6 Chest to Bar Pullups
- 8 Broad Jumps (6')
- Run 200m

"LINDA'S COUSIN"

1. WARM UP
Dynamic Warm Up
- Run 1000m or Row 1200m

Mobility WOD
- Foam Roll: Lats
- Band: Lats
- Band: Supine Hamstring

2. SKILL & DRILL

A. 3-5 rounds:

- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold

- Rest 10-30 sec

B. Stones

- Lap, Squat, Drop, 10 reps

- Lap, Squat, Return, 10 reps

- Lap & Return, 10 reps

- Bent Over Row, 10 reps

3. STRENGTH

- Burgener Warm Up
- Weighted or Strict Pullups, 5x5

4. WOD - "LINDA'S COUSIN"
5-4-3-2-1 for time of:
- 1.5 X BW Deadlift
- .75 Front Squat
- .5 BW Press
Increase by 10% of initial load each round.

Post loads and times to comments.

METCON

1. WARM UP

Dynamic Warm Up

- 3D Lunge, Reach, Press w/ DB

2. SKILL & DRILL

A. 3-5 rounds:

- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold

- Rest 10-30 sec

B. Stones

- Lap, Squat, Drop, 10 reps

- Lap, Squat, Return, 10 reps

- Lap & Return, 10 reps

- Bent Over Row, 10 reps

3. STRENGTH

- Burgener Warm Up

- Power Snatch, 12x2@70% of 1RM (on the min)
- Snatch Push Press, 5x3

- Front Squat, 7x1
- Press, 5x5

4. WOD - METCON
- In 8 minutes determine maximum height box jump.

9-6-3 for time of:
- Manmaker (25/15)
- Box Jump (85% of max jump height)

Post max height, height for WOD, and times to comments.

SWIM

1. WARM UP
- Tread 5 Min

2. SKILL & DRILL
- 1-2 Glide
- 1-2 Turn
- 2 arm Support

3. WOD
- 5 Bobs
- 25yd Freestyle
- 25yd Side/Breast

- 5 Bobs

- 25yd Freestyle

- 25yd Side/Breast

- 5 Bobs

- 25yd Freestyle 

FLOOR PRESS & MASHUP

1. WARM UP

- Foam Roll: Quads

- Couch Stretch

- SLRDL

- SL 3D DB Press

2. Dynamic Warm Up

- Row: Fish Game

2. SKILL & DRILL

A. 3-5 rounds:

- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold

- Rest 10-30 sec

B. Stones

- Lap, Squat, Drop, 10 reps

- Lap, Squat, Return, 10 reps

- Lap & Return, 10 reps

- Bent Over Row, 10 reps

3. STRENGTH

- Burgener Warm Up

A. Power Snatch, 12x2@70% of 1RM (on the min)

B. Snatch Push Press, 5x3

4. WOD - BENCH PRESS & MASHUP

A. Floor Press

- 15 Min to find 1RM

B. 20:10x8 (Alt exercises - 16 total rounds)

- Pushups

- Situps

Score = highest low number.

"MANION"

1. WARM UP


2. SKILL & DRILL
A. 3-5 rounds
- Ring Support L-Sit/Tuck Sit, Hold 5-10 sec
- Rest 10-30 sec
B. Stones, 10 reps each

- Lap, Squat, Drop

- Lap, Squat, Return

- Lap & Drop

- Bent Over Row

3. STRENGTH
- Burgener Warm Up
- Snatch Balance, Heavy Single; then 80% x 2 x 2
- Power Snatch, 12x2@70% of 1RM

4. WOD - "MANION"
7 rounds for time:
- Run 400m
- Back Squat (135/95#), 29 reps

METCON

1. WARM UP
Mobility WOD

Dynamic Warm Up
- Run 400m or Row 500m

2. SKILL & DRILL
A. 3-5 rounds:
- Ring Support > L-Sit/Tuck Sit Hold, 5-10 sec hold
- Rest 10-30 sec

3. STRENGTH
- Burgener Warm Up
- Snatch Balance, Heavy Single; 80% of that x 2 x 2
- Power Snatch, 12x2@70% of 1RM (on the min)

4. WOD
3 rounds for time:
- 10 Overhead Squats (135/95#)
- 50 Double Unders

SWIM

1. WARM UP
- Tread 5 min
- 300m Side

2. WOD
6 rounds for time:
- 50m Freestyle
- 20 Lunges each side

PILATES

"CHOCOLATE CAKE"

1. WARM UP

Mobility WOD

- Band: Samson
- Band: Supine Hamstring
- Foam Roll: Adductors

Dynamic Warm Up - Multi Level Box Jumps

- Low, Middle, High

- High, Middle, Low

- High, Low, High

- Middle, High, Middle

- Middle, Middle, Middle

2. STRENGTH

- Burgener Warm Up

- Front Squat, 5x3

- Bench Press, 12x3@60% of 1RM (on the min)

4. WOD - "CHOCOLATE CAKE"
FOR TIME:
7 rounds:
- KB Clean & Press (70#/53#), 6 reps/side
- Toes 2 Bar, 12 reps
- Farmer Carry (2x135#/2x95#), 2 gym lengths

Rest 1 min, then:
2 rounds:
- 10 HSPU
- 10 Pushups
- 10 Ring Dips

Post loads and times to comments. 

METCON

1. WARM UP

Mobility WOD

DynamicWarm Up
2 sets each:
- Butt Kicks
- Side Shuffle
- Carioca
- High Skipping
- Back Pedal

2. SKILL & DRILL

A.
- Handstand Hold, accumulate 4 min

- Tuck Sit/L-Sit, 5xMax Time

B.

- Kipping Swing, 5x30 sec

- Pushup, 5x Max Unbroken Reps or 20

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

A. Power Snatch, 7x1

B. Front Squat, 5x3

C. Bench Press, 12x3@60% of 1RM (on the min)

4. WOD

For time:

- Row 1000m

- 50 Thrusters (45#)

- 40 Hand Release Pushups

- 30 KB Swings (53/35#)

- 20 Burpees

- 10 Pullups

- Row 1000m

YAY BURPEES!!

1. WARM UP

DynamicWarm Up

- Lateral Tube Walk
- Rotation Lunge, Reach, Press
- Single Leg Squat w/ Side Overhead Reach
- Ring T
- Ring Y

2. SKILL & DRILL

A.

- Handstand Hold, accumulate 2:00

- Tuck Sit/L-Sit, 3xMax Time

B.

- Kipping Swing, 2-3x30 sec

- Pushup, 2-3xMax Unbroken Reps or 20

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

- Power Snatch, 7x1

4. WOD - For time:
- 100 Burpees (8' bar touch)

5. MOBILITY WOD
- Foam Roll: Quads
- Foam Roll: IT-Bands
- Middle Split, 2 min
- Right Side Split, 2 min
- Left Side Split, 2 min
- Pancake Split, 2 min

METCON

1. WARM UP

Mobility WOD

- Foam Roll: Lats
- Double T-Ball: Thoracic
- Band: Lats
- PVC: Shoulder External Rotation

DynamicWarm Up

- Inchworm
- Single Leg Squat
- Side Straddle Step
- Spiderman
- Iron Cross

2. SKILL & DRILL

A.
- Handstand Hold, accumulate 4:00
- Tuck Sit/L-Sit, 5xMax Time

B.
- Kipping Swing, 5x30 sec
- Pushup, 5x Max Unbroken Reps or 20

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

- Power Snatch, 7x1

4. WOD

For time:
- Alternate rounds of Rope Ascents and Squat Clean (80% of 1RM)
- Rope Ascent: 1-2-3-4-3-2-1
- Squat Clean: 4-3-2-1-2-3-4

Rest 1 minute
- Double Under, max reps in 2 minutes

Post times to comments.

"MR. JOSHUA"

1. WARM UP

Mobility WOD

DynamicWarm Up

2. SKILL & DRILL

A.
- Max Parallette L-Sit, 5 Sets Max Hold
- Handstand, 2 sets x 2 min Hold

B.

3. STRENGTH

- Burgener Warm Up

- Clean Pulls, 5x3

A. Power Snatch, 7x1

B. Front Squat, 5x3

C. Bench Press, 12x3@60% of 1RM (on the min)

4. WOD - "MR. JOSHUA"
5 rounds for time:
- Run 400m
- 30 GHD Situps
- 15 Deadlifts (250/175#)

AMRAP 20 MIN

1. WARM UP
- Foam Roll/T-Ball
- Band: Samson
- Box: Hip External Rotation

Dynamic Warm Up
- Gymnastics Warm Up

2. WOD - AMRAP 20 MIN:
- Run 200m
- Medicine Ball Clean(20#/16#), 10 reps
- Kettlebell Swing (53#/35#), 15 reps
- Box Jump (24"/20"), 20 reps

Post rounds and reps to comments.

SWIM

1. WARM UP
- Tread 5 min
- Side, 300m

2. WOD
- 10x50m (start every 2 min)
- All out effort

LOGS & TRUCKS

1. WARM UP
Mobility WOD


Dynamic Warm Up
3 rounds AFAP
- 5 Pullups
- 10 Pushups
- 15 Squats

2. WOD
2 rounds for time:
(3-4 person teams)
- 400m Log Carry
- Truck Push, 1 parking lot length

"MARY"

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Speed & Agility Ladder

2. SKILL & DRILL

A. For form:

- 40 Shoulder Pass Throughs

- 20 Bridge Ups, hold 5 sec

- 10 Skin the Cats, hold 5 sec

B. 2-3 rounds:

- Side Plank, 30-60 sec hold each side

- SLRDL, 10 reps

- Butt Kicks, 10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills
- Clean & Jerk, 1RM

4. WOD - "MARY"
AMRAP 20 MIN
- 5 HSPU
- 10 Pistols
- 15 Pullups

STRENGTH

1. WARM UP

Mobility WOD

Dynamic Warm Up
- Practice Double Unders, 5 min

2. SKILL & DRILL

A. For form:

- 40 Shoulder Pass Throughs

- 20 Bridge Ups, hold 5 sec

- 10 Skin the Cats, hold 5 sec

B. 2-3 rounds:

- Side Plank, 30-60 sec hold each side

- SLRDL, 10 reps

- Butt Kicks, 10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

4. WOD
- Power Snatch, 6x2
- Front Squat, 5x5
- Bench Press, 7x1

SWIM

1. WARM UP
- Tread 5 min
2 rounds:
- 100 Freestyle
- 100 Side

2. WOD
For time:
- Breastroke, 750m

RUN OR ROW INTERVALS

1. WARM UP
Mobility WOD

Dynamic Warm Up
- POSE Run Drills

2. SKILL & DRILL

A. For form:

- 40 Shoulder Pass Throughs

- 20 Bridge Ups, hold 5 sec

- 10 Skin the Cats, hold 5 sec

B. 2-3 rounds:

- Side Plank, 30-60 sec hold each side

- SLRDL, 10 reps

- Butt Kicks, 10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

A. Power Snatch, 6x2

B. Front Squat, 5x5

C. Bench Press, 7x1

4. WOD
Pick Either A or B:
A. Run - 2x1mile
B. Row - 2x2000m
- Rest 3 min between rounds

TABATA FIGHT GONE BAD

1. WARM UP
Mobility WOD

Dynamic Warm Up

2. SKILL & DRILL
A. For form:
- 40 Shoulder Pass Throughs
- 20 Bridge Ups, hold 5 sec
- 10 Skin the Cats, hold 5 sec
B. 2-3 rounds:
- Side Plank, 30-60 sec hold each side
- SLRDL, 10 reps
- Butt Kicks, 10 reps

3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
A. Power Snatch, 6x2
B. Front Squat, 5x5
C. Bench Press, 7x1

4. WOD - TABATA FIGHT GONE BAD
20:10x8
- Wallball Shots
- SDHP (75/55#)
- Box Jumps (20")
- Push Press (75/55#)
- Row

TEAM METCON

1. WARM UP
- Foam Roll/T-Ball
- Run 1000m

2. TEAM METCON
For team cumulative reps perform:
- Situp
- Wall Ball
- Kettlebell Swing
- Burpee
Team mates switch every time 250m is rowed.
Once done, team tire flip entire parking lot.

Post total reps and times to comments.

SWIM

1. WARM UP
- Tread, 5 min
- 200-300m side/freestyle
2. WOD
4 rounds for time:
- 200m freestyle/side
- Rest 3 min

PILATES

ROW - "TOSH"

1. WARM UP

Mobility WOD

Dynamic Warm Up
- Inchworm
- Single Leg Squat
- Side Straddle Step
- Hollow Hop Forward
- Hollow Hop Backward
- Hollow Lunge Forward
- Hollow Lunge Backward

2. SKILL & DRILL

A.  3 Rounds

- Muscle Up Transition, 5 reps

- V-Up, 10-15 reps

B.  3 Rounds

- MB Clean, 10 reps

- Back Extension, 10 reps

3.  STRENGTH

- Burgener Warm Up

- Skill Transfer Drills

- M/Tu: Power Snatch, 5x3

- Tu/W/Th:  Overhead Squat, 12x2@50% of 1RM

- Th/F: Bench Press, 5x3

4.  WOD - "TOSH"

- Row 3x(250-500-750m)
- Rest for the exact time it takes to complete each interval in each set.

Post times to comments.