Spice Rack 2
4 Rounds:
15 Double DB Snatch 50/35 lbs
12 Front Rack Lunges
9 Burpees Over DB
Rest 1:00 after each round
Score is cumulative time after final round
Buyout
3:00 Wall Sit
Score is total accumulated time
Open Workout 21.1
For time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders
Time cap: 15 mins
POWER LUNCH with Sarah
Alt. 25 min EMOM
1. 10-15 Broad Jump
2. 15 HR Push Ups
3. 15-20 Hollow Rocks
4. 8-12 Pick Push Ups
5. :30-:40 L-Sit
BroGa at 7:30am with André
Breathe Hard at 5:30pm with Summa
30 Minute AMRAP:
40/32 Calorie Row
20 Cossack Squats
20 Lateral Ball to Wall (10/side)
20 Hollow Rocks
Open Gym/Free Intro 9:30am & 6:30pm
Online Programming: 150x Home Workout Episode 18
https://www.youtube.com/watch?v=P4VRs2-sMIM
Hang Clean 1RM - 17 Minutes
4@50%
3@60%
2@70%
1@80%
1@86%
1@91%
1@96%
1@101%+
MetCon AMRAP 7:
7 Hang Power Snatch 75/55 lbs
7 Overhead Squats
POWER LUNCH with Sarah
"Footloose" Warm Up
20-15-10-5
Burpee
Jumping Air Squats
Push Ups
V-Ups
(15 min Cap)
"Let's Hear it for the Abs" (4 min) - Tabata Abs
Nate Retest - Compare to 9.22.20
AMRAP 20:
2 Muscleups
4 Handstand Pushups
8 American Swings 24/16kg
Scaled
4 Chest to Bar / Banded Pullups
4 Ring Dips / HR Pushups
8 Pike Pushups
8 American Swings
**We did Bar MU in September. Athletes may choose to do Bar but for skill practice i encourage Ring
Buyout: Abs- Coach's Choice
Online Programming: 150x Home Workout Episode 17
https://www.youtube.com/watch?v=Hjl4kH5G4MI
1RM Front Squat - 20 Minutes
This is what we’ve been training for! Stay tight and FIGHT for that PR!B
5@50%
4@60%
3@70%
2@80%
1@85%
1@90%
1@95%
1@98%
1@101%+
MetCon Open Prep
8 Minute AMRAP:
8 Thrusters 95/65 lbs
8 Burpees Over Bar
POWER LUNCH with André
20 Minute EMOM
1) 8 Tempo Squats
2) 10 Bulgarian Split Squats/Side
3) 10 Pike Pushups
4) :30 Handstand Hold
5) 15-20 V Ups
10-9-8-7-6-5-4-3-2-1
Assault Bike Cals
Burpee to 6in Target
Buyout: 200 double unders
25 min cap
JT Swings - 21-15-9
HSPU
Ring Dips
Chest to Floor Pushups
American Kettlebell Swings 32/24kg
Scaled:
DB Push Press
Banded Dips
Chest to Floor Pushups
American Swings you choose weight
(21:00 Cap)
Buyout: Six Packs w/ Summa
Hang Cleans - 15 Minutes to Complete
5@50%
4@60%
3@70%
2@75%
1@80%
Heavy Singles by Feel
MetCon - 5 RFT:
50 Double Unders
5-4-3-2-1 Squat Cleans at 60-65-70-75-80%
12:00 Cap
POWER LUNCH with Coach Joelle
8 rounds
Every 90 Seconds
30 Sec Wall Sit
20 Jumping Lunges
6 AMRAP
15 Air Squats
5 Situp Get-Ups
Broga at 7:30am
Breathe Hard at 5:30pm
5k Row Retest
Online Programming: 150x Home Workout Episode 16
https://www.youtube.com/watch?v=kONRy1KpQ0Q
Overhead Squats - From The Rack 13:00 Clock
5@50%
4@60%
3@70%
2@80%
1@85%
Singles by Feel
[Use BTN Split Jerk to get bars overhead]
MetCon - 3 RFT:
10 Power Snatch
10 Overhead Squats
Rx Open: 135/95 lbs
Scaled Open: 95/65 lbs
Move Well Open: 60% Heaviest OHS
(8:00 Cap)
POWER LUNCH with Coach Joelle
10-9-8-7-6-5-4-3-2-1
Mtn Climbers ea side
Pike Pushups
Burpees
Buy out: Abs with Jo
Skill: Muscleup Low Ring Transition
MetCon - E2MOM for 18:00
I1) 12 Ring Muscleups
I2) Row 30/24 Calories
I3) 18 Box Jumps 30/24"
ScaledI1) 12 Chest to Bar + 12 Dips (Banded)
I2) Row 1:45
I3) 18 Step Ups or Jumps 24/20"
ONLINE PROGRAMMING: 150x Home Workout Episode 15 (The Tiger King episode)
https://www.youtube.com/watch?v=As0JAdR3h5Q
Front Squats
Deload / Dress Rehearsal - 17 Minutes to Complete
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
:10 Heavy Walkout at 110%
Heavy Singles by Feel or save it for next week
MetCon - 2-2-2-3 Intervals to Complete:
10-9-8-7-6-5-4-3-2-1
Goblet Squats 50/35 lbs
Burpees Over DB
(Intervals are 2:00 on, 1:00 off. Last interval is 3:00)
12:00 Cap
POWER LUNCH with Coach Joelle
150/100 Air Squats for Time
[7 min cap]
2 min rest
10 EMOM: 10 Burpees
25 min E5MO
1. 50 Double Unders
2. 30 Air Squats
3. 12/9 cal Bike (17/14 cal row)
4. 15 Burpees
5. 20 hollow rocks
(If more than 5 athletes, omit buyout and change wod to 30 min EMOM)
Buy Out: 500m Ski for time
For Time:
50 Alt DB Snatch 50/35 lbs
50 Single Arm Overhead Walking lunge
50/40 Cal Row
50 Strict HSPU
50/40 Cal Row
50 Single Arm Overhead walking lunge
50 Alt DB Snatch 50/35 lbs
30:00 Cap
Hip Cleans
0:00-2:00 EMOM - 3@70%
2:00-3:00 Add Weight
3:00-5:00 EMOM - 2@80%
5:00-6:00 Add Weight
6:00-8:00 EMOM - 1@85%
8:00 Build to Heavy by Feel until 16:00
Suggested Jumps: 88-92-96%
Feel free to go more aggressive and hit that PR if you're feeling strong!
MetCon-Lifting While Fatigued
Every 2:00 for 10:00
10 Burpees Over Bar
2 Squat Cleans at 70-73-76-78-80%
**Athletes may go heavier than prescribed if percentages are "easy" based on their 1RM.
POWER LUNCH with Coach Joelle
20 EMOM:
10 Strict Push-ups
20-30 Hollow Rocks
10-15 Burpees
10-15 Wall Facing Squats
Broga at 7:30am with André
Breathe Hard at 5:30pm with Coach Chris
AMRAP 30:
500m Row
20 Box Jump Overs 24/20
10 Burpee Star Jumps
20 Runningman Situps
ONLINE Programming: 150x Home Workout Episode 14
https://www.youtube.com/watch?v=LnTPwawpR-g
From The Rack15:00 Clock
0:00-10:00 EMOM
M1) 2 Behind the Neck Split Jerk (pause in split :03 each Rep)
M2) 4 Overhead Squats
Start at 78% Snatch 1RM
Add 2-5% every 2:00 by feel
10:00-15:00 Heavy Single OHS Attempts by Feel
MetCon - 4 RFT:
15 OHS 95/65 lbs
50 Double Unders
10:00 Cap
POWER LUNCH with Coach Joelle
25 Rounds:
2 Burpees
5 Jumping Jacks
5 Jumping Squats
3 Push-ups
[20 min cap]
Skill: Kipping Pull Up
EMOM 20
M1) 10-20 Chest to Bar Pullups
M2) 10 Box Jumps 30/24"
M3&4) Row 30/24 cal
M5) 15-20 V-Ups
ONLINE Programming: 150x Home WOD Episode 13
https://www.youtube.com/watch?v=nRBR-EyRQJw
Front Squats 19 Minutes to Complete
5 @ 52%
4 @ 62%
3 @ 72%
2 @ 77%
1 @ 82%
1 @ 87%
1 @ 90%:
1 Heavy Walkout at 110%
Heavy Singles by Feel1 @ 92-93%
1 @ 95-96%
MetCon - 50 Thrusters for Time
Starting with and EMOM 5 Burpees
Rx: 95/65 lbs from Floor
Burpees over Bar
Scaled: 65/45 lbs from Rack
Burpees clap overhead
10:00 Cap
POWER LUNCH with Joelle
21-18-15-12-9-6-3
Squat Jacks
Mtn Climbers to Wrist
Burpees
[20 min cap]