Your workout of the day!
“Work your land” – Tim Storey
“ScrewBall”
AMRAP 3 RNDs:
50/40c Row
40 Box Jumps
30 Wall Balls
20 Push-ups
10 Toes To Bar
5 Burpees
Time Cap 35min
5 RNDs
400m Run
20 Push-ups
30 Air-Squats
– Can wear a weight vest
– Must grab weight vest from gym and bring over
– AND must bring back to gym
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton
AMRAP 18min
10 cal Row + 10 Goblet Squats
5 HSPU
12 cal Row + 12 Goblet Squats
6 HSPU
14 cal Row + 14 Goblet Squats
7 HSPU
16 cal Row + 16 Goblet Squats
8 HSPU
18 cal Row + 18 Goblet Squats
9 HSPU
20 cal Row + 20 Goblet Squats
10 HSPU
etc
-Continue up the ladder for 18:00 seeing how far you get.
HSPU: Strict / Kipping / Negatives / Piked Push-up
Core Finisher
3 RNDs
10 Hollow Rocks
10 V-ups
10 Knee Tucks
10 Hollow Hold – seconds
Rest :30-1:00
“A fall into a ditch can make you wiser.” – Chinese Proverb
1 Power Clean + 1 Split Jerk
E:90 x 7 RNDs
– Aim for 10+ Heavier than 5/6
– 2 Reps of the Entire complex
– Focus on position and stick the landing.
– Keep weights close to change quick
– Use pads
EMOM x 15:00
Min1: MAX DU
Min2: 25 Kettlebell Swings
Min3: 5-10 Chin-ups
70/53/35
– Athletes will perform 5 RNDs of EMOM
– KBS should be unbroken or 2 sets with a short break.
– Chin-Ups: Don’t do more than 10 or less than 5 in any given round. If can do 10 then add weight. Scale to band-assist or ring rows.
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.”
– Bruce Lee
– Squat Snatch
– Build to find Heavy Double
Three6Seven
AMRAP 7min
3 Power Snatches
6 Burpees
135/115/95/85/65/45
– This metcon is designed to help with both Isabel. Going to get tired and spicy quick.
– Weight should be one that you can go unbroken
– Can be on the heavier side (Isabel weight is 135/95)
“One of the most difficult things to give away is kindness. It usually comes back to you.”
– Up the ladder and back down
– Build to Heavy 2
– Add weight for two attempts at a heavy 2
– Drop sets 3-4-6 on back should be heavier than front 3-4-6
“4 Layer Tabata Cake”
4 x 4 RND TABATAS: (:20/:10) – (8 min)
4 RNDS – Bar MU / Jumping / C2B
4 RNDs – Wall Balls
4 RNDs – Pull-ups: strict / Kipping
4 RNDS – Jump Lunges – BW
– Max reps per TABATA
– Total of Each movement is scored (Wall Ball example: athlete completes 10,10,10,10 = 40 WB)
– Short rest so pick a progression you can achieve
– BMU 2-3
– WB – Unbroken
– PU – 4-7
– Jump Lunges 8-12
Scale:
Band Assist C2B
Ring Rows
10-8-6-4-2-4-6-8-10
Alternating V-ups +
Hollow Hold Seconds
– Fight to stay in the Hollow Hold
– Keep Shoulder blades off the ground
– Low back pressed into the ground
“Invention, my dear friends, is 93% perspiration, 6% electricity, 4% evaporation, and 2% butterscotch ripple.”
~Willy Wonka
Warm-up: 5-3-2
Work-set: 5-5-5-5-5
– Aim to hold 3 minim heavy sets of 5 across.
– Must lock out the elbows, if you cannot then scale weight according to hit good reps only.
9c Row
21 TTB / Hang Knee Raises
9 KB Strict Press /each
15c Row
15 TTB / Hang Knee Raises
15 KB Push Press /each
21c Row
9 TTB / Hang Knee Raises
21 KB Push Jerk /each
53/35/26/18
Time Cap: 15min
– Single-arm work here
– KB or DB good
– Pick a challenging weight to strict press in 2-3 sets
– Can Break up Presses each round how each athlete decides between both arms.
– Must complete equal work on both arms
For Time:
**3 x 1 Mile Repeats**
(Rest for half the amount of time it took to complete the mile)
* Run 1 Mile
*Rest 1/2 the time*
* Run 1 Mile
*Rest 1/2 the time*
* Run 1 Mile
Score = Total time of the workout, including the rest.
“Tiptoe if you must, but take a step.” ~ Naeem Callaway
10 RNDs for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
– Partners Alternate Rounds
155/135/115/105/95/65
Traditionally 155/105
One Partner works at a time.
Cash-in: 50 Burpees
2 x 400
2 x 800
2 x 400
2 x 200
Cash-out: 50 Burpees
Time is the completion of all distances and Cash-out.
– Each Partner will run: 400, 800, 400, 200 only once.
– Rest is when your partner is running.
– Must be done sequentially.
– Break up Burpees amongst partners in any way.
EXTRA: ABS
3 RNDs
50 Bicycles
20 Body Saw
“I don’t like that man. I should get to know him better.” – Abraham Lincoln
3 RNDs
1000m Row
25 Box Jumps
100 DU
Rest 1:00
“Patience is not the virtue. Discipline is.”
1 Snatch High Pull + 1 Squat Snatch
Every :90 x 7 RNDs (10:30)
Build to a heavy single of complex
– Catch in the bottom as mobility allows
8 RNDs
1 Bar Muscle-up OR 2 Jumping BMU
2 Squat Snatch
3 HSPU – Strict
4 TTB
155/135/115/95/85/65/55
Scale:
2 C2B + 2 Dips / Push-ups
2 Power Snatch
3 HSPU Negative + Kip out / Box HSPU / 3-4 Heavy DB Strict Press
4 Hanging Knee Raise /
– Challenging some high skill movements. With low reps expect to take time to challenge yourself a big and go little heavier.
– Find a challenging but doable version of each movement.
– Bar Muscle-up: new exposure, use a high box to be able to jump
– Sub 2 C2B (band-assist to help w/ speed)
– Snatches on the heavier side
– Can Kip the HSPU
