

Mon, 06/10/2019
Hang Squat Snatches
Build to heavy single
“High Heels”
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders Notes: “I don’t like that man. I should get to know him better.” - Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing "the right thing". The dif


Wed, 03/20/2019
Bench Press Build to heavy set of 3 “Double Pits to Chesty” AMRAP 12: 40 Double Unders 20 Push-ups 10 Toes to Bar # DAILY MINDSET “The opposite of play is not work. The opposite of play is depression.” – Brene Brown Sometimes along the way, we forget that we love what we do. The choice of words there was specific. Suddenly things become a “job”. Things used to be fun. It used to excite us. Now… not so much. And we ask ourselves that question… ”What happened?” When we are here


Wed, 02/20/2019
"Double Play"
AMRAP 15:
5 Power Snatches (115/80)
10 Overhead Squats (115/80)
15 Hang Power Cleans (115/80)
20/15 Calorie Row
50 Double Unders Notes: ## BARBELL
* Let’s use one barbell today unless overhead movements are drastically different from cleans
* Power Snatch or Overhead Squats will be the limiting factor
* Should be able to complete 20+ overhead squats when fresh
* Snatches likely singles within the workout
* Overhead squats and cleans ideally completed


Tues, 01/08/2019
"Fuller Circle"
For Time:
50/35 Calorie Row
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Row Notes: “Fuller Circle” is a CompTrain Class repeat workout from February 15, 2017. Men and women will each complete the same amount of meters on the rower in the middle. With quite a few double unders, looking to spend no more than three minutes on each set (6 minutes total) in order to get the right stimulus. If we are short on rower today, we can stagger by 4-5 min


Wed, 01/02/2019
"Air Walker"
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief"
1 Round of "The Chief":
3 Power Cleans (135/95)
6 Pushups
9 Air Squats Notes: In this longer AMRAP, looking for a weight on the barbell that athletes could cycle at least 15+ repetitions unbroken when fresh and a double under variation or rep count that allows athletes to complete the reps in just around one minute. The push-ups should be completed unbroken on each round of “The Chief”.


Thurs, 12/20/2018
“Spin Cycle”
AMRAP 18:
3 Rope Climbs
20/14 Calorie Row
60 Double Unders Notes: Athletes will work through three movements in this longer AMRAP workout. The big movement that sticks out on paper is the rope climb. Adjustments to this station will be specific to the athlete. We can considering bringing down the reps or changing to variation to something that allows athletes to complete the work in around 1:30 or :30 seconds max per repetition. This will help prevent them on


Thurs, 12/13/2018
"Round Trip"
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
Climb in weight on the hang squat clean. Score is slowest round.
Scale Options:
Row - 200M Run
DU's - 25 DU or 60 Singles
Hang Power Cleans, stay at one weight
MetCon:
200M Run
40 Singles
20 MB Cleans Notes: In this interval workout, rounds will begin on the 0:00 - 3:00 - 6:00 - 9:00 - 12:00 - 15:00. Combining conditioning with strength, athletes will look to bui


Fri, 11/16/2018
Deadlift
Build to heavy set of 6-4-2 "Smooth Criminal"
AMRAP 15:
60 Double-Unders
30 Wallballs
15 Deadlifts
Score is rounds plus repetitions. L2 30 DU or 120 Singles L1 60 Singles 20 Wallballs 10 Deadlifts (Barbell or KB) Notes: Deadlift focused day featuring some heavy lifts and a CompTrain Class benchmark workout to finish things out. Athletes will begin by building to heavy sets of 6,4, and 2 on the deadlift before moving on to “Smooth Criminal”. In the metcon, athl


Mon, 11/05/2018
"Triple Double - Part 1" AMRAP 5:
Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20) Rest 5 Minutes Scale Options:
50 DU's
200 Singles
Hang Power Snatch L1
100 Singles
Hang Muscle Snatches
Burpees "Triple Double - Part 2" AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20) Rest 5 Minutes "Triple Double - Part 3" AMRAP 5:
Buy-In: 100 Double Unders
Imm


Mon, 10/15/2018
"Squaeaky Wheel" AMRAP 15:
60 Double Unders
20/15 Calorie Row
10 Push Jerks (165/110) L2
30 DU or 120 Singles L1
60 Singles
15/10 Cal Row
10 Push Press or Strict Press Notes: In this triplet workout, looking for athletes to choose a weight on the barbell that they could complete 12+ repetitions unbroken when fresh. Within the workout today, this should something they can complete within 1-2 sets maximum. #WOD #squeakywheel #doubleunders #du #calrow #row #pushjerks