CrossFit Evergreen – CrossFit

“Hardships often prepare people for an extraordinary destiny.”

Often we look to the past to decide who we are.
But even more damaging, we look to the past to decide who we can become.

We grew up “this way”, in that town, where our parents never gave us “X”. We look to that past and dwell on the pain, being broken, or being handicapped. And I am who I am because of my past. We’ve all had that friend who can’t stop talking about “how things were in the past”.

In the words of Tony Robbins, “identity drives behavior”.
The story is not that we’ve had a tough past, and we’re doomed to follow in suit.
The story is that we’ve had a tough past, and I’m better because of it.

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Home WOD

Metcon (Time)

21-18-15-12-9-6-3:

Double Dumbbell Squats (50’s/35’s)

200 Meter Run

MODIFICATIONS

DOUBLE DUMBBELL SQUATS

Single Dumbbell Goblet Squats

Odd Object Goblet Squats
DESCRIPTION

The running in today’s descending rep scheme couplet gives us a “break” from the double dumbbell squats

After completing the full set of squats, you’ll run 200 meters before starting the next round

We intended time range for this workout is between 10-18 minutes

DOUBLE DUMBBELL SQUATS

To complete this workout as written, we recommend having at least 21 squats unbroken when fresh at this weight

If you’re not quite there, reducing the weight or the reps will allow you to get the right stimulus

With 84 total reps, take a look at some options for modifying volume:

Complete a fixed number each round [7-10 Reps]

Stay with descending rep scheme [14-12-10-8-6-4-2]

RUN

When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute

Body Armor

1 Round, Not for Time:

50 V-Ups

1:30 Hollow Hold

50 V-Ups

STIMULUS

DESCRIPTION

Todays Body Armor will target the midline

A “chipper”, one time through, of all mid-line dominant movements

We transitions from a “flexion” midline movement to “static”, and back to “flexion”

Not for time, but let’s move with a purpose and challenge ourselves with short breaks

Strength

Strict Handstand Push-Ups

HSPU with no added assistance from a kip.
1 Set for Max Reps:

Strict Handstand Push-ups

STIMULUS

DESCRIPTION

Setting a benchmark today with 1 set of max unbroken strict handstand push-ups

We’ve worked this movement over the past several weeks in more conservative pieces – now it’s time to push our limits

Choose a variation for this piece that allows you to complete at least 7 reps

You can put you feet on a box or bench to reduce the percentage of your bodyweight being pressed (see subs)

Your score is the total number of reps completed unbroken

SUBS

STRICT HANDSTAND PUSH-UPS

Box Handstand Push-ups Video

Double Dumbbell Strict Press

Metcon

Space Cadet (Time)

21-18-15-12-9-6-3:

Kipping Handstand Pushups

200 Meter Run

SUBS

HANDSTAND PUSH-UPS

Reduce Reps

Box Handstand Push-ups Video

Push Press (Barbell or Dumbbells)

RUN

250 Meter Row

200 Meter Ski Erg

500 Meter Bike Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

150 Meter Trueform or Air Runner
DESCRIPTION

The running in today’s descending rep scheme couplet gives us a “break” from the higher skilled gymnastics movement

After completing the full set of handstand push-ups, you’ll run 200 meters before starting the next round

We intended time range for this workout is between 10-18 minutes

KIPPING HANDSTAND PUSH-UPS

To complete this workout as written, we recommend having at least 21 kipping handstand push-ups unbroken when fresh

If you’re not quite there, you can reduce the reps or choose a variation from the “subs” section

With 84 total reps, take a look at some options for modifying volume:

Complete a fixed number each round [5-10 Reps]

Stay with descending rep scheme [14-12-10-8-6-4-2]

RUN

When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute

STRATEGY

KIPPING HANDSTAND PUSH-UPS

The majority of the handstand push-up reps will be completed in the first three rounds of this workout

21+18+15: 54 Reps

12+9+6+3: 30 Reps

That being said, approach these opening three sets intelligently

Once the shoulders get too fatigued, they take a lot longer to come back

Start breaking up these reps before your push starts to slow down in order to delay this unwanted fatigue

Being aggressive with your hips in the kip can also help take some of the load off the upper body

RUN

In the earlier rounds of high rep handstand push-ups, slowing down your run can be helpful in stay consistent on the wall

As the reps start to decrease, you may find that you can slightly increase your running pace

The more confident you are with your handstand push-ups, the faster you can afford to run today

Metcon (No Measure)

9 Rounds:

1:40 On

:20 Off

STIMULUS

DESCRIPTION

Set up the Concept 2 Rower for time intervals before beginning this piece

With a short amount of rest built in after each round, these are designed to be strong, yet sustainable efforts

Establish a speed in round 1 that you see yourself being able to maintain for the 8 rounds that follow

You can see this when the workout is over by referencing the “memory” section on the monitor

SUBS

Complete With Run or Machine of Choice

CrossFit Evergreen – CrossFit

“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey

Pressure is nothing but a catalyst. Think about the last time you “under pressure”. Replay that feeling we all shared… the urgency of action, the full focus, the ever-present mentality. Nothing else existed in our world, but that task at hand.

It’s really potent.

Just like events, there is no such thing as bad pressure. Only how we perceive it. We can see it as the reason why we couldn’t give our best, or… we can see it as the reason *why we gave our best*.

It’s all in our perception.
Let’s embrace it.
And make some freakin’ diamonds.

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Warm-up

1 Round

With Lighter Weights:

3 Strict Pull-ups

6 Push-ups

9 Air Squats

6 Double Dumbbell Power Clean and Jerks

1 Round

With Workout Weights:

3 Strict Pull-ups

6 Push-ups

9 Air Squats

3 Double Dumbbell Power Clean and Jerks

Home WOD

Metcon (AMRAP – Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk (50’s/35’s)

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk (50’s/35’s)

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk (50’s/35’s)

…

Add (1) Dumbbell Power Clean and Jerk Per Round
DESCRIPTION

Climbing the ladder for 15 minutes to start off the week

We’ll alternate between bodyweight movements and a weightlifting movement for 15 minutes

The double dumbbell clean and jerks will climb by (1) rep each round, while “Strict Cindy” rounds stay fixed at 1

After the round of 3, you’ll complete 4-5-6-7….

Your score today is total reps completed

1 round of “Strict Cindy” has 30 reps

STRICT CINDY

1 Round of “Strict Cindy”:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

We alternate between an upper body pull, upper body push, and lower body push

Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out

Within the workout, choose variations that allow you to complete the pull-ups and push-ups within 2 sets each

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Only one head of the dumbbell has to make contact with the ground outside of the feet in this movement

After cleaning the weight to the shoulders, you can either push press or push jerk the dumbbells overhead

Choose a weight here that you are confident in completing for 9+ reps unbroken when fresh

Body Armor

5 Giant Sets:

8 Tempo Bench Press (5s negative only)

8 Tempo Double DB Bent Over Row (5s negative only)

Rest 1 Minute Between Sets

STIMULUS

DESCRIPTION

Todays Body Armor will target the upper body through a push and pull combination

Each round consists of 8 reps, using a tempo negative (5s down, regular speed up)

Tempo repetitions bring “time under tension”

Strength

If you have the equipment

Front Squat

Stamina Squats

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

Barbell Loaded at 69% 1RM Front Squat

STIMULUS

DESCRIPTION

Week 4 out of 4 in this progression

Building upon last week by 2%

As a reminder:

The barbell comes from the rack

Rack the bar and transition directly from the front squats to the back squats

All 6 reps should be completed within the 90 second window

Rounds begin on the 0:00-1:30-3:00-4:30-6:00-7:30-9:00

Metcon

Base Camp (AMRAP – Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk

…

Add (1) Dumbbell Power Clean and Jerk Per Round

Dumbbells: 50’s/35’s

SUBS

STRICT PULL-UPS

Reduce Reps

Banded Strict Pull-ups

Ring Rows

Inverted Rows

Odd Object Rows (2x)

PUSH-UPS

Reduce Reps

Elevate Hands (Box or Bench)

Knee Push-ups

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Single Dumbbell Power Clean and Jerks (Each Side)

Barbell Clean and Jerks

Odd Object Clean and Jerks
DESCRIPTION

Climbing the ladder for 15 minutes to start off the week

We’ll alternate between bodyweight movements and a weightlifting movement for 15 minutes

The double dumbbell clean and jerks will climb by (1) rep each round, while “Strict Cindy” rounds stay fixed at one

After the round of 3, you’ll complete 4-5-6-7….

Your score today is total reps completed

1 round of “Strict Cindy” has 30 reps

STRICT CINDY

1 Round of “Strict Cindy”:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

We alternate between an upper body pull, upper body push, and lower body push

Because we’re always switching muscle groups, you’ll be able to better maintain intensity without burning out

Within the workout, choose variations that allow you to complete the pull-ups and push-ups with 2 breaks each

DOUBLE DUMBBELL POWER CLEAN AND JERKS

Only one head of the dumbbell has to make contact with the ground outside of the feet in this movement

After cleaning the weight to the shoulders, you can either push press or push jerk the dumbbells overhead

Choose a weight here that you are confident in completing for 12+ reps unbroken when fresh

CrossFit Evergreen – CrossFit

“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy

Change may be one of the single most paralyzing things.
Because in the lack of change… is safe. It’s comfortable.
But in that comfort, we are literally confining ourselves to a box. Closing ourselves into a world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance that we may never be “safe” again.

And when we realize that it is ourselves, not our circumstances, holding us back… safety becomes the least safe thing we can so. The only risk now, ironically becomes playing it safe.

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Warm-up

3 Sets

1 Minute Jog In Place

10 DB Swings (eye level)

15 AbMat Sit-ups

20 Air Squats

SeaWorld (6 Rounds for time)

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power Clean and Jerk

400m Run

100m Single DB Farmer Carry

Movement Videos

Alternating Single Dumbbell Power Clean and Jerk: https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be
STIMULUS

6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

The alternating single dumbbell power clean and jerk will begin on the ground in between the legs

The movement will move to the shoulder and then finish over head

Record all five times to gauge pacing

Body Armor

20-18-16-14-12:

Alternating Single Arm Curl to Strict Press

* Split Reps Evenly Between Arms

* Rest as Needed Between Sets

Gymnastic Conditioning

If you have the equipment

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

6 Double Dumbbell Box Step Overs (24″/20″)

6 Bar Muscle-ups

Dumbbells: 50’s/35’s

SUBS

BAR MUSCLE-UPS

-Reduce Reps

-Jumping Bar Muscle-ups (Jump Off Box)

-Banded Bar Muscle-ups

-12 Chest to Bar Pull-ups
DESCRIPTION

-This grippy couplet workout combines grunt work and high skill gymnastics

-In this shorter effort, we’re looking to choose weights and variations that allow you to complete at least 3 rounds (1 round every 2 minutes)

-Your score at the end of the 6 minutes is total completed rounds and reps

DOUBLE DUMBBELL BOX STEP OVERS

-Hold two moderate weight dumbbell by your sides for the step overs

-Choose a weight and a height that allows you to complete the 6 reps with 1 break max

-Alternate legs on each step over

There is no need to stand to full extension on top of the box

-You can complete these laterally or box facing

BAR MUSCLE-UPS

-Choose a rep number or variation that allows you to clear this station in 1 minute or less

Metcon

Sand Bar (6 Rounds for time)

On the 5:00 x 6 Rounds:

8 Power Clean and Jerks (115/85)

400 Meter Run

100 Meter Sandbag Run (50ish/30ish)

SUBS

RUN

-500 Meter Row

-400 Meter Ski Erg

-1k Bike Erg

-25/18 Calorie Schwinn or Echo Bike

-40/28 Calorie Schwinn Bike

SANDBAG

-Medicine Ball

-Weighted Object

-Farmers Carry

-Sled Push
DESCRIPTION

-You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window

-With some rest built in, we’re looking to move with a purpose when it’s time to go

-Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)

-To ensure the right stimulus, we want these rounds to take under 4 minutes to complete

-This gives you at least 1 minute of rest, which allows you to maintain a higher intensity

-Record all 6 times, as your score is the slowest the 6 rounds

POWER CLEAN AND JERKS

-Choose a barbell that’s on the lighter side of moderate

-With this being the first movement after resting, this should be a weight that you can complete in 1-2 ‘touch and go’ sets today

-You have the option to push press or push jerk the weight overhead

WRECK BAG RUN

-For our final movement of each round, we’re looking to move a shorter distance with a heavy object of some kind

-A Wreck Bag is prescribed, but the goal here is to simply run with an odd object for 100 meters

-When considering subs or weights for this station, choose an option that takes less than 1 minute to complete

RUN

-When considering subs for this station, choose an option that takes less than 2 minutes to complete

Strategy

GENERAL

With your score being the slowest of the 6 rounds, let’s aim for consistency across the board

Ideally, we’re looking for the fastest and slowest round to stay within 5-10 seconds of each other

Move at an intelligently aggressive pace from the first round

This speed should feel like something you can maintain or slightly improve upon for the following 5 rounds

As the rounds go along, find one station to go a little faster on

This could be the same movement or a different movement each round

Finding one place to improve upon every time can help you keep your times level or even make them better

During your rest period, focus on slowing down your breathing to help you recharge for the next effort

Rocky Mtn High (Time)

With a :45 minute time cap do:

6 rds

– 8 power c&j 95/65

– 400m run x2

400m ski erg x2

500m row x2

Cash out:

1000m bike erg

CrossFit Evergreen – CrossFit

“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

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Warm-up

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side) https://www.youtube.com/watch?v=TQt2I73oL6Y

30 Seconds Front Plank

30 Seconds Glute Bridge https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts https://www.youtube.com/watch?v=gp4VBp8_WSY&feature=youtu.be

30 Seconds Inchworm to Push-up https://www.youtube.com/watch?v=Et0WRT6Q3sA&feature=youtu.be

Home WOD

Metcon (Time)

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbell Power Snatches

30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees

MODIFICATIONS

ODD OBJECT VARIATIONS

Odd Object Deadlifts

Odd Object Russian Swings

Odd Object Goblet Squats https://www.youtube.com/watch?v=bJWKhWkVmPA

Odd Object Hang Squat Cleans

Odd Object Power Snatches https://www.youtube.com/watch?v=kRsckQhX0is&feature=youtu.be

Odd Object Overhead Squats

SINGLE DUMBBELL OVERHEAD SQUATS

This can be a very challenging movement

Single dumbbell front squats are the next best option
DESCRIPTION

Burpees at the top of every minute will interrupt your progress on this chipper workout

Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees

With whatever time remains in the minute, complete as many reps of the dumbbell movements as you can

After each set of burpees, pick up wherever you left off in the round

The workout ends following your 30th single dumbbell overhead squat

We expect this workout to take between 12-16 minutes to complete

BURPEES

This number is meant to be relatively small

This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements

Adjust the rep number as needed to meet this stimulus

Being standard burpees, you’ll clap at full extension with some air under the feet at the finish

DUMBBELL MOVEMENTS

We’ll use a single, moderate weight dumbbell for all 6 movements today

Choose your weight based off the most challenging movement for you – likely the overhead squat

This should be a load that you could cycle for 15+ reps unbroken when fresh

Within the workout, you should be able to hold on for 10 reps at a time before dropping on each movement

You’ll alternate arms every 5 reps on the following movements:

Dumbbell Deadlifts

Dumbbell Russian Swings

Dumbbell Overhead Squats

You’ll alternate arms every 1 rep on the following movements:

Dumbbell Hang Squat Cleans

Dumbbell Power Snatches

Body Armor

3 Rounds:

30 Seconds Max Double Dumbbell Row

30 Seconds Max Chest Slap Push-ups

30 Seconds Max Double Dumbbell Romanian Deadlifts

30 Seconds Max Push-ups

Rest 1 Minute Between Sets

STIMULUS

DESCRIPTION

Todays Body Armor will target the front side and the back side of the body

Each round lasts 2 minutes and is followed by 1 minute of rest

In these 30 second windows, you’ll accumulate as many reps as you can

We’ll alternate between a pulling movement and a pressing movement

This will allow you to keep moving for the majority of the 30 seconds

MODIFICATIONS

PUSH-UPS

Hand Release Push-ups https://www.youtube.com/watch?v=Fw6GCmilplk&feature=youtu.be

Elevate Hands to Box or Bench

Knee Push-ups

DOUBLE DUMBBELL MOVEMENTS

Use a Single Dumbbell (30 Seconds Each Side)

Metcon

eHarmony (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

On the Minute: 5 Burpees

Barbell: 75/55
DESCRIPTION

Burpees at the top of every minute will interrupt your progress on this chipper workout

Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees

With whatever time remains in the minute, complete as many reps of the barbell movements as you can

After each set of burpees, pick up wherever you left off in the round

We expect this workout to take between 9-15 minutes to complete

BURPEES

This number is meant to be relatively small

This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements

Adjust the rep number as needed to meet this stimulus

Being standard burpees, you’ll clap at full extension with some air under the feet at the finish

BARBELL MOVEMENTS

We’ll use a single lightweight barbell for all 5 movements today

Choose your weight based off the most challenging for you – likely the overhead squat

This should be a load that you could cycle for at least 30+ reps unbroken when fresh

Within the workout, we’re looking for touch and go sets throughout

Strategy

GENERAL

If you performed last Saturday’s workout “Gone In 60 Seconds”, the approach will be fairly similar

The big difference between that workout and this workout is the weight today is a lighter – which allows you to be more aggressive eith each effort on the barbell

There are a couple ways to approach this workout

The first is to maintain a steady speed throughout the workout

In this option, it’s simply about finding a speed that you won’t slow down from at all during the workout

This likely means steady burpees followed by smooth, controlled sets on the barbell

The second option is to work at a higher intensity and include some rest in each round

In this option, you could essentially sprint until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest

The shorter amount of time you work, the faster your pace should be, as there is more rest built in

The faster pace of this strategy allows you to get a good deal of work done in less time

The transition and rest allows you to catch your breath and be ready to attack the burpees right at the start of the minute

Body Armor

Not For Time:

15-12-9:

Strict Ring Dips

Hand Release Push-ups

After Each Round: 21 GHD Sit-ups

STIMULUS

DESCRIPTION

After a big lower body day, this body armor piece will focus on upper body pressing and midline movements

There piece is not for time, as there is quite a bit of interference between the strict ring dips and hand release push-ups

Work through these movements with quality as your main priority

After completing the dips and push-ups in each round, perform 21 GHD Sit-ups (3x)

STRICT RING DIPS

Range of Motion: Top of the shoulder below the elbow in the bottom + full lockout at the top

Look to complete at least 3-5 reps at a time

Use a band as needed to meet this stimulus

HAND RELEASE PUSH-UPS

In the bottom of the push-up, raise your hands off the ground to get some air under the palms

This stops your momentum, which makes the movement more challenging, as you press up from a dead stop

MOVEMENT VIDEOS

GHD Sit-ups: https://www.youtube.com/watch?v=EeJEx5-YO88&feature=youtu.be

Hand Release Push-ups: https://www.youtube.com/watch?v=Fw6GCmilplk&feature=youtu.be

CrossFit Evergreen – CrossFit

“You must expect great things of yourself before you can do them.” – Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish.

If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more “attainable”. Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?

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Metcon

Metcon (Time)

100 Air Squats, 100m Farmers Carry

50 Sit-Ups, 100m Farmers Carry

80 Air Squats, 100m Farmers Carry

40 Sit-Ups, 100m Farmers Carry

60 Air Squats, 100m Farmers Carry

30 Sit-Ups, 100m Farmers Carry

40 Air Squats, 100m Farmers Carry

20 Sit-Ups, 100m Farmers Carry

20 Air Squats, 100m Farmers Carry

10 Sit-Ups, 100m Farmers Carry

Completed with DB’s – 50’s/35’s

CrossFit Evergreen – CrossFit

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

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Warm-up

WARMUP

30 Seconds Single Unders

30 Seconds Lateral Squats https://www.youtube.com/watch?v=RTlsrgLBxUU

30 Seconds Active Spidermans https://www.youtube.com/watch?v=tGxCop_0yRQ&feature=youtu.be

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Mountain Climbers https://www.youtube.com/watch?v=834tNnoe53A&feature=youtu.be

30 Seconds Single Unders

30 Seconds Air Squats

30 Seconds Frog Hops https://www.youtube.com/watch?v=VoIEWe3UfCY

30 Seconds Single Unders

30 Seconds Goblet Squats https://www.youtube.com/watch?v=bJWKhWkVmPA

30 Seconds Slow Burpees

Metcon

Five Below (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters (50’s/35’s)

SUBS

DOUBLE UNDERS

-Reduce Reps

-2 Minutes of Practice

-150 Single Unders (1.5x)
DESCRIPTION

-5 Minutes on and 5 minutes off in today’s fast paced intervals

-With rest built in, we’re looking to bring the effort with each round

-After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement

-Your score for each AMRAP will be the total reps of lateral burpees and dumbbell movements

-Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps

DOUBLE UNDERS

-You won’t return to the double unders after completing the listed work in each AMRAP

-To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes

-Choose a rep number or variation from “subs” that will allow you to accomplish this

DUMBBELL MOVEMENTS

-Each dumbbell movement involves a squatting pattern

-As the reps decrease, the complexity of the movement will increase

-We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)

-This should be a load that allows you to complete at least 12 clusters unbroken when fresh

-Within the workout, we’re looking to complete each movement with 1 break max

LATERAL DUMBBELL BURPEES

-You’ll jump over 1 of the 2 dumbbell for the lateral dumbbell burpees

-The feet should pass over the handle of the bell on the jump

-Setting the hips up far enough forward in the burpee can be helpful with this

-You can jump or step up out of the burpee

-There is no need to stand to full extension on the jump over

Body Armor

For Home Workouts

Metcon (No Measure)

4 Giant Sets:

30 Seconds Max Single Dumbbell Overhead Tricep Extensions

30 Seconds Max Double Dumbbell Russian Swings

30 Seconds Max Banded Pull Aparts

Rest 1:30 Between Sets

DESCRIPTION

Todays Body Armor features 3 movements that will target the upper and lower body

Each round lasts 90 seconds and is followed by 90 seconds of rest

Within each 30 second window, you’ll accumulate as many reps as you can at the listed movement

Choose weights and resistances that are challenging, but ones that allow you to move for all 30 seconds

You can use different weights for the dumbbell movements – they do not have to be the same

MODIFICATIONS

DOUBLE DUMBBELL RUSSIAN SWINGS

Single Dumbbell Russian Swings (30 Seconds Each Side) https://www.youtube.com/watch?v=O8hRTgHb6Uc&feature=youtu.be

BANDED PULL APARTS

30 Seconds Double Dumbbell Plank Rows https://www.youtube.com/watch?v=kNwcFuu9zXA&feature=youtu.be

1 Minute Single Dumbbell Plank Rows (30 Seconds Each Side)

MOVEMENT VIDEOS

Dumbbell Overhead Tricep Extensions:

Banded Pull Aparts: https://www.youtube.com/watch?v=7WBhyF4qWE4&feature=youtu.behttps://www.youtube.com/watch?v=O3kpjgGAfp4&feature=youtu.be

Midline

If you have the equipment

Metcon (No Measure)

3 Rounds:

30 Seconds Kettlebell Russian Twist

Rest 15 Seconds

30 Seconds Weighted Superman Hold

Rest 15 Seconds

30 Seconds Medicine Ball Lateral Climbs

Rest 1 Minute

STIMULUS

DESCRIPTION

Working through 3 movements on a running clock in this midline piece

Each round lasts 2 minutes and there is 1 minute of rest between rounds

Round 1: 0:00 – 2:00

Rest: 2:00 – 3:00

Round 2: 3:00 – 5:00

Rest: 5:00 – 6:00

Round 3: 6:00 – 8:00

Try to stay working for as much of the 30 seconds as possible, as we’ll have rest between movements

Choose weights for the first two movements that are challenging, but loads that allow for 30 seconds of straight movement

You can stay at the same weights across or build in load each round

This piece is for completion – you do not have to record your reps

See below for video demos of these movements

MOVEMENT VIDEOS

Kettlebell Russian Twist: https://www.youtube.com/watch?v=hX7PsVHGyoE&feature=youtu.be

Weighted Superman Hold: https://www.youtube.com/watch?v=h93nGopP8W0&feature=youtu.be

Medicine Ball Lateral Climbs: https://www.youtube.com/watch?v=FpaHUsOZZJE&feature=youtu.be