Your workout of the day!
– Athletes working on their first pull-up should record which band color they used.
5 Rounds – cap 20
64 DU / 120 SU
32 Air Squats
16 Single Arm Devil’s Press
8 C2B/ Pull-ups / Banded
s:35/20
x: 50/35
+: 70/53
Start at 65% and build to a heavy single.
– New athletes can Hang Clean and catch where their mobility allows.
– Athletes can also go off EMOM if they need an extra attempt in their warm-up sets.
4 Rnds – Cap 12
200m Run
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Jerk
s: 115/75
x: 155/105
+: 185/125
– Barbell cycling with a jump in HR.
– Athletes should use a weight they can go unbroken on the BB cycling portion.
– Athletes should rest enough after the run to ensure the bar stays up for the BB cycling.
– Athletes can use the %s or base their jumps on what works best for them, but athletes should have a goal in mind and work their way slowly up to 101%.
– Athletes spot athletes.
3 RNDs – Cap 11
16 HR Push-ups
16 DB Goblet Box Step-ups (alt.)
16 Lateral Pogo Burpees Over DB
s: 35/20
x: 50/35
+: 70/50
Lateral Pogo Burpee over DB
Classic triplet at high intensity.
Target – We want a strong effort and push throughout this workout. The step ups and burpees should be at a pace that allows members to maintain strong sets there. Expect that most will need to break the push-ups in later rounds.
Scale: 5rm)
– We are testing the OHS today from the rack.
– Ensure a good build up in order to make sure positions are fully warmed up before attempting heavier weights.
– If anyone has not been doing OHS this cycle, have them perform 5 OHS with a very light load or empty bar/PVC to work on positions today.
AMRAP 8min
2-4-6-8-10…etc. OHS
5-10-15-20…etc V-ups / Tucks
OHS: +2
V-up: +5
s: 45/35
x: 95/65
+:115/75
– The v-ups will challenge the stabilization of the BB for the OHS. Athletes should make sure they take their time to keep the bar OH for large sets in the squats.
πFall Hoodie and T-Shirt Order!π
Fill out form for you size and color – LINK
Β
πͺ Pump Session is Back in Oct πͺ
– Fridays: 5pm
On a 25 minute running clock:
3k/2400m row buy in (switch every 500/400m)
AMRAP with remaining time:
2 Rope climbs
10 DBL DB Power Cleans and Jerks
12 Hand Release push ups
s: 35/20
x: 50/35
– After the row, split the work as desired
Target – Partners should switch on the rower every 500/400m. After they finish the row they can share the work in any way. Switch often enough that no one’s upper body reaches the point of failure.
– π’π§ββοΈπ’ Six Flags – Poll – In or Out? Link
– Friday: Movie & Dogs π w/ Grill Master Jesus!
– 6:30pm BYOB
– Saturday 2pm – Lorely Beer Garden π
– Six Flags: 10/22
3 Rounds for Time:
13 Sit-Ups
13 Hang Power Snatch – BB
13 OHS – BB
13 Bent Over Row – BB
13 Ring Rows
13 Box Jumps
13 Kettlebell Swings (50/35)(70/53)
13 Pull-Ups / Banded Jumping
13 Air Squats
13 Burpees
Cap: 25
Friday the 13th!!
10 Moves / 13 Reps
ππͺπ©Έ
πFall Hoodie and T-Shirt Order!π
Fill out form for you size and color – LINK
Β
πͺ Pump Session is Back in Oct πͺ
– Fridays: 5pm
For time
80/64c Row
40 TTB / Knee Raises / V-up[s
60/48c Row
60 Alt. Leg V-ups / Tucks
40/32c Row
80 Sit-ups
20/16c Row
Cap 30m
Intent – Long duration core burner
Target – Athletes should look to find a smooth and comfortable pace on the rower with large sets of core movements.
– Athletes should break the TTB early to avoid fatigue and spending too much time on breaks staring at the bar. 2s and 5s for most.
– π§ββοΈ Six Flags – Poll – In or Out?
– Friday 13th! Movie Night! 6pm BYOB
– 6:30pm start
– NO DROPPING (if you pick it up, you can place it down)
– Build slowly and brace tightly to pull for a heavy single.
5 RFT
200m Run
5 Deadlifts (65-70%)
5 C2B / Pull-ups / Strict Banded
5 Burpee Over Bar
cap: 12
– Athletes should use their new 1 RMs to move 65-70% smoothly in this WOD.
– All reps are small enough to go unbroken. Athletes should start moderately enough to build pace through the workout. For athletes building pull-up strength should opt for a banded strict pull-up variation.
– π§ββοΈ Six Flags – Poll – In or Out?
– Friday 13th! Movie Night! 6pm BYOB
– 6:30pm start
– – We are retesting the push press today! Find a heavy 3.
– Repeat from 8/29
– The doubles before the 3RM attempt are aimed for athletes to feel a heavy bar without too much strength interference/loss for the 3RM attempt.
For total reps:
8 RNDS Working [60 sec ON/ 30 sec OFF]
2 Wall walks
4 Box Jump Overs
8 DB Snatch – alt
– pick up where you left off
s: 35/20
x: 50/35
+: 70/50
*12 minutes total
Intent – Small rep repeated intervals.
Target – Each movement should be in small enough chunks that athletes can stay unbroken and move at a slightly faster pace. The :30 second rest is built in to help recover and maintain that faster pace.
Feel – Higher intensity intervals.
πFall Hoodie and T-Shirt Order!π
Fill out form for you size and color – LINK
Β
πͺ Pump Session is Back in Oct πͺ
– Fridays: 5pm
– Finding a Heavy Single!
– Build slow and steady, use pads, belt up and lift heavy.
– Athletes should treat the early sets with respect and aim to carry perfect technique all the way through they heavy set.
– Breath. Brace. Lift.
AMRAP 11
70 DU / 100 SU
37/30 Row cals
30 Wall Balls
This AMRAP should be performed at a steady pace on all movements. The double unders may require 1-2 planned breaks in later rounds. The row should be steady and the wallballs should be done in 1-3 sets with minimal rest.
Feel – Mainly aerobic conditioning.
