Warm-up

400m run/500m row

2rds

• Forearm 2 instep
• 5 inch works
• 10 bird dogs
• 10 air squats
• 10 ring rows

(lax ball and foam roll 2 mins in between each rd)

Skill/Strength

Power Clean + Front Squat

• 5 sets (2 PC + 2 FS) – increase # & maintain good form

MetCON

3rds for time

• 400m run
• 5 front squats (lighter load than strength session)
• 10 push-ups

RESULTS:  PC/FS weight + metcon time (weight) 

• Rosa: 20# / 9:54 (200m speed walk) (20# FS)
• Liz: 38# / 11:41 row (500m) 38# FS
• Guichi 73# / 11:04 (53#)
• Esther 20# / 12:00 (15#) FS
• Cahba 7:42 (135#) after class

Warm Up

Complete 2 rds

• 50 single under jump ropes
• 20 Heal touches – demo
• 30 sec hold bottom of squat

Skill / Strength 

• 4 x 30 second plank hold
• 3 x 10 Push-ups (keep back straight / use stair/chair, etc. try to avoid knees)

MetCon 

AMRAP – 10

• 25 Single Unders
• 10 Sit-ups or 20 flutter kicks
• 10 – Goblet squats (women 15# / Men 25# ) – Scale weight as needed

“Do You Talk Thai?” – Ginger Basil Chicken – http://www.paleonick.com

Ginger Basil Chicken

Warm Up 

400m run or 100 Single Unders

Complete 2 rds

• 30 sec each side – Forearm to instep stretch
• 5 Inch Worms
• 10 Bird Dogs
• 5 burpees

Skill Strength 

• 4 x 30 sec- Hollow Body Holds (Hold the progression position you can maintain the rounded back)  – watch video of progressions – demo 
• 3 x 10 (each side) Single arm bent over row – Increase weight each set

MetCon 

AMRAP – 8 (8 Minutes)

• 8 – Dumbbell Thrusters (recommended 15# women / 25# men) – demo –  Scale weight as needed 
• 8 – Chair dips

Warm Up 

400m run or 500m row

2 rds 

• Forearm to instep 30 sec each side
• 10 thrusters
• 10 situps
• 5 inch worms

Skills

• Hollow body progressions
• bent over row (single arm or double arm)

MetCon

 “Collin” 

Collin Thomas  |  Age 33  | Morehead, Kentucky

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

1/2 “Collin” Scaled 3Rds for time:

• 200m run  Sandbag Carry
• 12 Push Press
• 12 Step-ups
• 12 Sumo Deadlift Highpull

Results: 

• Guichi: 9:38 30# carry/33# PP/SDHP
• Jill Ball: 10:05 30# carry/53# PP/SDHP
• Esther: 11:08 20# carry/15# PP/SDHP
• Rosa: 12: 11 10# carry(walk) / 10#pp/sdhp

Warm Up 

Complete 3 rounds of the following:

•  25 single unders
• 10 arm circles – forward & backwards
• 10 seated db press – light dumbbell
• 30 seconds each side samson stretch – demo 

Skill 

– Complete 3 sets of 5 reps – bent over dumbbell row – demo 

Metabolic Conditioning –

• Burpee heel touch Ladder for time.  
  • For lower back pain substitute flutter kicks for heel touches – heel touch demo
  • Burpee/ heel touch  Ladder: 
  • Do 10 burpees ……do 2 heel touches . 
  •  do 9 burpees….do 4 heel touches. 
  • Decrease Burpees by 1 and increase heel touches by 2. 
  • Work your way down to one Burpee and up to 20 heel touches
  • Note time for completion and heel touch modification if any. 

Warm-up

400m run or 100 single unders

5 Forearm to instep stretch each side

6 inch worms

complete 2 rds of the following

• 10 hollow rocks
• 10 bird dogs
• 3 turkish getups each side with very light weight or no weight – demo 

Skill 

– Practice holding bottom of squat & strict push-ups

• Pause squats – Hold bottom of squat 5-10 seconds complete 10 squats times
• Complete 3 sets of 5 push-ups  use box, chair or stairs – keep back flat – demo 

Metabolic Conditioning 

5 Rounds For Time:  (Keep track of your time 

• 50 Single Unders
• 25 Squats

Warm Up

run/row – 400m / 500m

Stretching

• 4 each side – Forarm to instep stretch
• 6 inch worms

Complete 2 rds

• 10 goblet squats (3 sec pause at bottom)
• 10 push-ups
• 10 situs

Skill

Turkish Get-ups (learn skill do 10 )

Medball Cleans

MetCON

AMRAP-10 

• 10 Medball Deadlift (10 or 14# ball)
• 5 Medball cleans
• 200m run

Results :

Rosa: 3 rds (100m row)

Guichi: 4rds +15 + 100m Run