A: Negatives / Piked Box
B: Regular Strict
C. Wall Facing
Wall Facing: Assumes athlete already has strict HSPUs.)
400m Run
21 HSPU / Box / DB Strict Press (35/20)
42 A.KBS
400m Run
15 HSPU
30 A.KBS
400m Run
9 HSPU
18 A.KBS
Cap 20
s: 35/26
x: 53/35
+: 70/53
As Far As Possible in each round.
7 Rounds: (2 minutes ON/ 1 minute OFF)
3 Bar muscle ups / 4-6 C2B / Banded pull-ups
6 Devils presses
12/10 cal row
– pick up where you left off
s: 35/20
x: 50/35 / BMU
Target – These intervals are designed to be broken up to allow people to maintain unbroken sets on their gymnastics.
We want members to try to push to hold bigger sets knowing there will be rest built in. The DBs should be at a weight that allows a steady effort throughout.
Feel – High levels of muscle fatigue in the upper body.
🍁Fall Hoodie and T-Shirt Order!🍁
Fill out form for you size and color – LINK
💪 Pump Session is Back in Oct 💪
– Fridays: 5pm
– Today is a heavy day for squat cleans.
– As reps decrease, weights should increase. – – Drop and reset each rep.
6 Rounds for Time:
4 Power Cleans
16 Wall Ball Shots
Time Cap: 10 minutes
s: 135/95
x: 165/110
+:185/125
Intent – Heavier barbell cycling.
Target – The power cleans today are meant to be slightly heavier and should be performed as steady singles. The wallballs should be a manageable set that can either be done unbroken or in 2 sets. This will be dependent on how much time eachathlete needs in order to keep the pace up on the cleans.
*rest 10 sec between reps racking the weight between.
*build to a max cluster set for the day)
– Cluster sets today are performed by doing 1 rep at a time with 10 seconds between each. Rack the bar during the 10 seconds.
– After 5 singles, rest for 2 minutes before performing again.
on 12min clock:
Buy-in – 600m Run – around 8th st block
AMRAP with remaining time
5-6-7-8-9 etc …Deficit Push-ups
5-10-15-20 etc…V-ups
10-20-30-40 etc…DU / CC
scale:
DU to Same # of Singles
V-ups to Tucks
Push-ups: No deficit / Knees
x: 45/25 pound plate deficit
+: GHD / CCDU
– Chest must touch ground on deficit push-up and not the thighs.
–
-Build to heavy double today.
-Aim for slightly heavier than two weeks ago 3RM – 9/18.
– Bar is coming from the rack.
– Athletes should use pads for these reps practice a slow and controlled decent to the bottom to help gain stability and strength.
In a 3min window (1:30 work | 1:30 rest )
a1)
10 Power Snatch
Max Burpee Over Bar
–rest 1:30–
a2)
10 Burpee Over Bar
Max Power Snatch
–rest 1:30–
b1)
10 Burpee over Bar
Max OHS
–rest 1:30–
b2)
10 OHS
Max Burpee over Bar
–rest 1:30–
s:75/55
x: 95/65
+: 115/85
– The weight should be something members could move unbroken. Try to move at a steady pace to be able to continue accumulating reps even in the later rounds.
Feel – Hard effort with 1:1 rest.
With a partner – split the reps – cap 30
100 DB Snatches
75 Box Jump Overs
50 Goblet Step-ups
50 Single-Arm Devil’s Presses
75 Box Jumps – regular
100 Jump Lunges
– can only work while partner is holding an elbow plank
– split the work however
s:35/20
x: 50/35
+: 70/50
– The power clean and jerks should be at relatively light weight focused on speed and explosiveness.
3 RNDs – cap 11
400m Run
5 Front Squats
20 HR Push-ups
*Bar comes off the floor. Athletes can squat the first rep.
s:135/95
x:185/125
+: 205/135
Athletes should pick a weight they can complete 5 reps unbroken under fatigue. Front squats after running will be challenging to breathe, so athletes should take a second before squatting to make sure they can complete 5 reps unbroken.
AMRAP 30
5 Strict Pull-ups
5 Jumping C2B
10 KB/DB Seated Z-Press
10 Renegade Rows (5/sd)
20 MB Sit-ups
20 WB
30/24c Row
30 DU / CC / 60 Singles
Z-Press Vid
Renegade Rows vid = 1 push between each row
Target – This AMRAP is designed to be at a lower intensity than most AMRAPs to put an emphasis on strength development. Approach each movement with a quality focus. Members should be limited by their strength and muscle endurance more than aerobic conditioning.
Flow – Try to use the same DBs for Z-press and Rows.
-We are pulling to heavier than last week. The reps will feel heavy and challenge core strength.
– Athletes should only pick weights that allow them to keep their back flat regardless of %. Take weight off if the movement is compromised.
– Do not drop weights. Controlled up AND down.
4 RNDs – cap 12
200 Run
10 Burpees over the Barbell
10 Deadlifts @ 55-60%
10 Burpees over the Barbell
Target – The goal of each interval is to push the pace and stay unbroken. The opening run and burpees should be just controlled enough to keep the deadlifts unbroken then push to finish the back half.
– We are building heavy today in the front squats.
– The final set will be tough but we don’t want to reach failure. Keep 1 Rep in Reserve (RIR)
– If someone hasn’t been through these progressions lower the % by about 5%.
21-15-9 – Cap 10
Goblet FR Lunges (L + R = 1)
Box Jumps – step down
s: 35/26
x: 53/35
+: 70/53
Athletes must hold the weight in the front goblet position.
– With this lower body density workout, the legs will get heavy. Athletes should look to move smooth and look to break up the lunges in the first sets to preserve the ability to move smoothly oh the box jumps.
– Athletes can step-up the box jumps.
