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FM : July 11th 2019

Core WOD (optional)
“Mobilize / Stretch Hip, Ankle, Elbow

AMRAP 5 mins
50 mountain climbers
30s dead hang
1 length bear crawl”

Core WOD (optional)
“Handstand Progression

Box handstand hold (pike position)
Wall walk hold

Progress from the easiest”

Core WOD (optional)
Air Squat
– Stance set up: shoulder width stance
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
– If can’t go below parallel, then use supporting equipment (i.e. ball or bench)
– If immature, then ask to lift hand or hands leaning on bar
Front Squat
– Start with PVC pipe first, if efficient use empty barbell
– Stance set up: shoulder width stance
– Bar set up: elbows high, bar on collar bone
– Midline stabilization
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
Metcon
FM.19.07.11
“5 Rounds
45s on – 15s off
1. Burpees box jump
2. Renegade row
3. Front squat”

FM : July 4th 2019

Warm Up
“Mobilize / stretch

3 Rounds
1 laps run
10 banded good morning
10 scapula push up”

Gymnastics
“Dip Progression (Part 2) – using box and dumbbell or ring if proficient
– Top hold
– Bottom hold
– Dip (if struggle, keep toes on floor for self-assist)”
Skills
“Deadlift
– Stance set up: shoulder width stance, butt above knee
– Bar set up: mid shin, shoulder in front of bar, grip outside shoulder
– Midline stabilization
– Weight on heels
– Stright bar path (bar close to body)
– Full RoM (hip extention when standing up)
Sumo Deadlift High Pull
– Stance set up: wider than shoulder stance
– Bar set up: mid shin, shoulder in front of bar, grip inside shoulder (narrow grip)
– Midline stabilization
– Weight on heels
– Movement: deadlift – shrug – pull
– Mind on timing and speed
Metcon
FM.19.07.04
“EMOM 16
10 box jump
10 push up
10 deadlift
30s box/ring top hold

FM : July 2nd 2019

Warm Up
“Mobilize / stretch

3 Rounds
1 lap run
10 squat jump
30s dead hang”

Gymnastics
“Dip Progression (Part 1)
– Hollow hold on floor
– Hand plank on dumbbell
– Tricep dip on box”
Skills
“Push Jerk
– Midline stabilization (neutral spine, don’t over arching)
– Bar path (chin tuck, straight bar path over head)
– Full lock out (elbows by ears)
– Weight on heels
– Vertical dip
– Timing (full hip extension before push)
– Receiving position
– Full ROM (full lock out after receiving)”
Metcon
FM.19.07.02
“5 – 10 – 15 – xxx
Timecap: 15mins

cal row
push jerk
cal bike
box dip

FM : June 27th 2019

Warm Up
“Mobilize / stretch

3 Rounds
10 burpees
10 band lats pull down (bend arm)
1 length bear crawl”

Gymnastics
“Pull up Progression
– Ring rows
– Banded pull up”
Skills
“Strict Press
– Midline stabilization (neutral spine, don’t over arching)
– Bar path (chin tuck, straight bar path over head)
– Full lock out (elbows by ears)

Push Press
– Same as above
– Weight on heels
– Vertical dip
– Timing (full hip extension before push)

Metcon
FM.19.06.27
“For Time
15-12-9-12-15
Pull Up
Push Press

1 Lap Run after each round”

FM : June 25th 2019

Warm Up
“Mobilize with PVC pipe

3 Round
50 single unders
10 band lats pull down (straight arm)
10 duck walk”

Gymnastics
“TTB Progression
– Hanging knee raises
– Hanging knee to elbows (if possible)”
Skills
Overhead Squat
– Stance set up: shoulder width stance
– Midline stabilization (neutral spine)
– Bar set up: wide hook grip punch up when holding the PVC/barbel, activate your lats – Stay on your heels!
Metcon
FM.19.06.25
“AMRAP 12 mins
1 lap run
15 knee raises
10 burpees
15 OHS”

FM : June 13th 2019

Warm Up
“Mobilize / stretch

3 Rounds
2 laps run
10 banded good morning
30s dead hang”

Gymnastics
“Handstand Progression

Box handstand hold (pike position)
Wall walk hold

Progress from the easiest”

Skills
“Deadlift
– Stance set up: shoulder width stance, butt above knee
– Bar set up: mid shin, shoulder in front of bar, grip outside shoulder
– Midline stabilization
– Weight on heels
– Stright bar path (bar close to body)
– Full RoM (hip extention when standing up)
Skills
Sumo Deadlift High Pull
– Stance set up: wider than shoulder stance
– Bar set up: mid shin, shoulder in front of bar, grip inside shoulder (narrow grip)
– Midline stabilization
– Weight on heels
– Movement: deadlift – shrug – pull
– Mind on timing and speed
Metcon
FM.19.06.13
“21 – 15 – 9
Deadlift
Burpees over bar
DB bent over row”

FM : May 28th 2019

Warm Up
“Mobilize with PVC pipe

3 Rounds
1 Lap Run
1 Length Bear Crawl
30s Dead Hang”

Gymnastics
“TTB Progression
– Hanging knee raises
– Hanging knee to elbows (if possible)”
Skills
“Strict Press
– Midline stabilization (neutral spine, don’t over arching)
– Bar path (chin tuck, straight bar path over head)
– Full lock out (elbows by ears)

Push Press
– Same as above
– Weight on heels
– Vertical dip
– Timing (full hip extension before push)

Metcon
FM.19.05.28
“40s on : 20s off – 3rds
1. Box Jumps
2. Hanging Knee Raises
3. Burpees to Target
4. Push Press

Use empty barbell for Push Press”

FM : May 23rd 2019

Warm Up
“Mobilize with PVC pipe

3 Rounds
50 Skips
1 Length Bear Crawl
10 lunges + torso rotation”

Gymnastics
“Pull up Progression
– Ring rows/supine rows
– Banded pull up”
Skills
“Overhead Squat
– Start with PVC pipe first, if efficient use empty barbell
– Stance set up: shoulder width stance
– Bar set up: wide grip, bar above head, active shoulder and lats, armpit facing forward, elbow locked
– Midline stabilization
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)”
Metcon
FM.19.05.23
“5 Rounds for Time
10 ball slams
10 pull up
10 ball slams
10 over head squats

FM : May 21st 2019

Warm Up
“Mobilize / Stretch Hip, Ankle, Elbow

3 Rounds
50 mountain climbers (use wallball for hands)
30s weighted wall Sit
10 inchworm to cobra”

Gymnastics
“Hollow Hold
Superman Hold
Kipping Progression for Kipping Pull-up
Skills
“Air Squat
– Stance set up: shoulder width stance
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
– If can’t go below parallel, then use supporting equipment (i.e. ball or bench)
– If immature, then ask to lift hand or hands leaning on bar
Skills
Front Squat
– Start with PVC pipe first, if efficient use empty barbell
– Stance set up: shoulder width stance
– Bar set up: elbows high, bar on collar bone
– Midline stabilization
– Weight on heels, knees out
– Full RoM (hip crease below paralel when on bottom, hip extention when standing up)
Metcon
FM.19.05.21
“EMOM 12 mins
12 cal bike/row
20 beat swings
15 front squat

FM : May 16th 2019

Warm Up
“Foam Roll

3 Rounds
1 Length Burpees Broad Jump
10 Push Ups
1 Length Bear Crawl

Gymnastics
“Dip Progression (Part 2) – using box and dumbbell
– Top hold
– Bottom hold
– Dip (if struggle, keep toes on floor for self-assist)”
Skills
“Medball Clean
– Stance set up: shoulder width stance
– Midline stabilization
– Weight on heels
– Movement: deadlift – shrug – catch under – stand
– Mind on timing (full hip extension when shrugging, before catching under)
Metcon
FM.19.05.16
“For Time
1 Lap Run
21 Box Dip
1 Lap Run
21 Medball Clean
1 Lap Run
15 Box Dip
1 Lap Run
15 Medball Clean
1 Lap Run
9 Box Dip
1 Lap Run
9 Medball Clean
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