STRENGTH, SKILL, METCON, CARDIO, CORE
20-30 MINUTE AMRAP
50 DOUBLE UNDERS
4 ROUNDS
1+ MUSCLE UPS
10 PUSH UP TO CRAB POSITION
5 CLEANS
50 DOUBLE UNDERS
4 ROUNDS
50 STORM CRUNCHES
2 STAIR HOPS
50 DOUBLE UNDERS
COOL DOWN AND MOBILITY
2-7-14
WARM UP
STRENGTH, SKILL, METCON, CARDIO, CORE
20-30 MINUTE AMRAP
50 DOUBLE UNDERS
4 ROUNDS
1+ MUSCLE UPS
10 PUSH UP TO CRAB POSITION
5 CLEANS
50 DOUBLE UNDERS
4 ROUNDS
50 STORM CRUNCHES
2 STAIR HOPS
50 DOUBLE UNDERS
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CARDIO, CORE
20-30 MINUTE AMRAP
50 DOUBLE UNDERS
4 ROUNDS
1+ MUSCLE UPS
10 PUSH UP TO CRAB POSITION
5 CLEANS
50 DOUBLE UNDERS
4 ROUNDS
50 STORM CRUNCHES
2 STAIR HOPS
50 DOUBLE UNDERS
COOL DOWN AND MOBILITY
1-27-14
WARM UP
STRENGTH, SKILL, METCON, CARDIO, CORE
30 MINUTE AMRAP
1/4 MILE RUN
15 T2B (TOE TO BARS)
7 S2OH (SHOULDER TO OVERHEAD)
15 DOUBLE COUNT BICYCLE CRUNCHES
7 SHOWTIME PLANK PUSH UPS
15 GHD
7 GOBLET SQUATS
TRIBUTES
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CARDIO, CORE
30 MINUTE AMRAP
1/4 MILE RUN
15 T2B (TOE TO BARS)
7 S2OH (SHOULDER TO OVERHEAD)
15 DOUBLE COUNT BICYCLE CRUNCHES
7 SHOWTIME PLANK PUSH UPS
15 GHD
7 GOBLET SQUATS
TRIBUTES
COOL DOWN AND MOBILITY
1-24-14 JOEL FORSETH BWOD
REPEAT OF 1-24-13 JOEL FORSETH BWOD
WARM UP
WARM UP
STRENGTH, SKILL, METCON, CORE
5 MUSCLE UPS, 24 BOX JUMPS(30" BOX), 72 DOUBLE UNDERS
4 MUSCLE UPS, 24 SNATCH SQUATS, 72 DOUBLE UNDERS
3 MUSCLE UPS, 24 GHD WITH TWIST ON WAY DOWNS, 72 DOUBLE UNDERS
2 MUSCLE UPS, 24 DUMBELL PUSHUP TO SIDE PLANKS, 72 DOUBLE UNDERS
1 MUSCLE UP, 24 ROLLBACK KB SDHP, 72 DOUBLE UNDERS
DEMO FUTURE ADVANCED MOVEMENTS FOR THE 24 REP EXERCISES
DEMO FUTURE ADVANCED MOVEMENTS FOR THE 24 REP EXERCISES
COOL DOWN AND MOBILITY
1-20-14
WARM UP
STRENGTH, SKILL, METCON, CORE
24 MINUTE AMRAP
ANY ORDER, BREAK UP IF OR AS NEEDED
5 ROPE CLIMBS
5 BACKWARDS STAIR CRAWLS
30 GHD
30 OH PLATE BOX JUMPS 25/10
30 ROLLBACK BURPEES
30 HANG CLEANS 135/95
60 BALL TO WALL 20/16
300 DOUBLE UNDERS
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CORE
24 MINUTE AMRAP
ANY ORDER, BREAK UP IF OR AS NEEDED
5 ROPE CLIMBS
5 BACKWARDS STAIR CRAWLS
30 GHD
30 OH PLATE BOX JUMPS 25/10
30 ROLLBACK BURPEES
30 HANG CLEANS 135/95
60 BALL TO WALL 20/16
300 DOUBLE UNDERS
COOL DOWN AND MOBILITY
1-13-14
WARM UP
STRENGTH AND SKILL
ARTISTS CHOICE EXERCISE, NUMBER OF SETS, AND REPS OF
OLYMPIC LIFT
BODYWEIGHT EXERCISE
METCON
15 MINUTE AMRAP
5 CHEST TO CHEST WALL CLIMBS
5 PULL UPS
10 KB SDHP 70/53
20 SINGLE FOLLOWED BY A DOUBLE UNDER
CORE
MFA AB BONUS 2
10 WIPERS
20 HEADSTAND KNEE TO ELBOWS
30 CORE BALL RAISES
40 KNEE TO ELBOWS
50 SECOND L-SIT
COOL DOWN AND MOBILITY
STRENGTH AND SKILL
ARTISTS CHOICE EXERCISE, NUMBER OF SETS, AND REPS OF
OLYMPIC LIFT
BODYWEIGHT EXERCISE
METCON
15 MINUTE AMRAP
5 CHEST TO CHEST WALL CLIMBS
5 PULL UPS
10 KB SDHP 70/53
20 SINGLE FOLLOWED BY A DOUBLE UNDER
CORE
MFA AB BONUS 2
10 WIPERS
20 HEADSTAND KNEE TO ELBOWS
30 CORE BALL RAISES
40 KNEE TO ELBOWS
50 SECOND L-SIT
COOL DOWN AND MOBILITY
1-10-14
WARM UP
STRENGTH, SKILL, METCON, CORE
24 MINUTE AMRAP
START AT BEGINNING AND DO 1ST EXERCISE, THEN 1ST AND 2ND, THEN 1ST 2ND AND 3RD, THEN 1ST, 2ND, 3RD, 4TH....
20 BICYCLE CRUNCHES
10 PUSH UPS
15 BALL TO WALLS
25 DOUBLE UNDERS
15 KB SWINGS 53/44
10 STAIR RUNS
20 1 ARM DUMBELL SNATCH (10 EACH SIDE) 80/50
COOL DOWN AND MOBILITY
STRENGTH, SKILL, METCON, CORE
24 MINUTE AMRAP
START AT BEGINNING AND DO 1ST EXERCISE, THEN 1ST AND 2ND, THEN 1ST 2ND AND 3RD, THEN 1ST, 2ND, 3RD, 4TH....
20 BICYCLE CRUNCHES
10 PUSH UPS
15 BALL TO WALLS
25 DOUBLE UNDERS
15 KB SWINGS 53/44
10 STAIR RUNS
20 1 ARM DUMBELL SNATCH (10 EACH SIDE) 80/50
COOL DOWN AND MOBILITY
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