Sam Sailer

1/20 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

1 Farmer Walk*

2 Bar Muscle Ups (Rx+)

or 2 Pullovers (Rx)

or 2 Chest to Bar (Rx)

or 4 Pullups (Rx)

or 4 Ring Rows

4 Power Cleans (155/105)

6 KB Deadlifts (32/24kg)

* each FW is 15m, add 1 each round

1/20 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (AMRAP – Rounds and Reps)

16min Partner AMRAP

250m Row

20 Wall Ball

10 Burpee Box Jump

200m Run
*WOD is done in chase style

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool Down/Mobility

1/19 Happy Hour Open Prep

Flagship Financial District – Special Events

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Pacing is critical on this one. Even if you don’t have MUs yet, see if you can get thru a round subbing with CTBs

Accessory

Metcon (AMRAP – Rounds)

EMOM – Alternating for 12 min

even: 15/10 cal Row

odd: 12 Wall Balls (20/14)
Score completed minutes (12 if you get them all)

1/19 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

Every 3 minutes for 5 sets

A1: Front Squat (3 @ 31X1)

target ending around 70-80% of your 1RM if you know it

A2: DB/KB Bent Over Row (6 per arm)

Metcon

Metcon (Time)

Three rounds for time:

– 20/15 Cal Row

– 30 Wall Balls (20/14)
10 min cap

1/18 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Gymnastics

Warm-up (No Measure)

Inverted ring skill work

Partner Metcon

Metcon (Time)

4 Rounds each:

– 12 Deadlift (225/155)

– Partner in D-Ball Bear Hold (AHAP)

Then

4 Rounds each:

– 65 Double Unders

– Partner in L-Hang Hold

Finisher

Alternating Tabata (No Measure)

Hollow/Arch Holds

1/18 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review

Metcon (Distance)

4- 5min Intervals

Station 1:

Max Meter Row/Ski or Bike

Station 2:

AMRAP

10 Step DB Death March

10 DB Front Squats

10 Burpee
*Rest 2min between each interval, Accumulate 1min Plank during rest.

*Athletes switch stations at each interval.

Finisher

5min AB’S

AMRAP

10 Sit Ups

10 Russian Twist

10 Flutter Kicks

*Rest as needed in plank.

Cool Down/Mobility

Strength 3.4

Flagship Upper Market – F | Strength Development

Warm-up

Movement Review

Back Squat (3-4 warm up sets, 1×20)

Goal is to increase 20 rep from previous workout. If failure occurs, revisit weight in next workout.

Shoulder Press (3-4 warm ups sets, 4×8 per side)

S/A DB Press with KB in front rack of opposite arm.

Cool Down/Mobility

1/17 Performance

Flagship Financial District, Flagship Upper Market – F | Performance

Weightlifting

15 minutes to build in this complex:

2 Push Press + 2 Jerks

From the rack

Split or Push Jerk

Shoot for 6-7 sets total

Metcon

6/29/17 (Time)

4 Rounds for Time:

12x Shoulder to Overhead 95/65

12x Ball Slam 50/35

12x Burpee
(6/29/17 repeat – 14 min cap max)

Strength 3.4

Flagship Financial District – F | Strength Development

Warm-up

Movement Review

Back Squat (3-4 warm up sets, 1×20)

Goal is to increase 20 rep from previous workout. If failure occurs, revisit weight in next workout.

Shoulder Press (3-4 warm ups sets, 4×8 per side)

S/A DB Press with KB in front rack of opposite arm.

Cool Down/Mobility

1/16 Conditioning

Flagship Financial District, Flagship Upper Market – F | Conditioning

Warm-up

Movement Review and Running Drills

Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP

1 Lap Burden Run (Take Dynamax Ball on Run)

30 Wall Ball

30 Box Jumps

30 Hollow Rocks
*Partners run together

*Partners switch as nec. on the Wall Ball, Box Jumps and Hollow Rocks

Finisher

Max Plank Hold

*1 attempt w/ a 5min Cap

*Athlete must keep all hands and feet on ground at all times.

Cool Down/Mobility