Your workout of the day!
400m Run
21 Burpee Pull-ups
21 KBS – American
36 Singles
–
400m Run
15 Pull-ups / Banded
15 KBS – American
35 Criss Cross
–
400m Run
9 C2B / Banded
9 KBS
36 Speed Steps (Running L+R =1…72)
–
400m Run
6 BMU / Strict Pull-ups / Banded
6 KBS
36 DU / 72 Singles
s: 35/26 – Banded
x: 50/35 – Strict
+: 70/53 / BMU
3 RNDs
300/250m Row
20 DB Snatches Alt.
15 25# Plate Deficit Push-ups / Floor / Knees
s: 35/20 / Floor
x; 50/35 / 25#
+: 70/50 / 45#
3-4 sets in 10-12min
10 Janda Toe Reaches
10 Seated Piked Leg Lifts
5 Kip Swings on Bar
1-2 HSPU (32X3) / Box
-Rest 1:00-
– Tempo HSPU (32×3)
3 Down
2 Pause in bottom of kip
x Kip out out or stand out / box press out
3 Pause at top
AMRAP 16min
Row 3-6-9-12-15-18…
TTB 2-4-6-8-10-12…
HSPU 1-2-3-4-5-6… /
Add every round: (+3/2/1)
HSPU:
Scale: HSPU to a box
x: Wall Facing or Strict Face Away
+: 25# Deficit
Female row:
Same as TTB reps: 2-4-6-8-10
– The first two sets will be lighter loading with a longer tempo down to build more time under tension.
– The third and fourth sets will remove the tempo but keep the pause to allow members to build up to some heavier weights today.
– Full stop in the bottom.
– Lighten the % by 5 if cannot hit depth or stand up from the pause.
16 Front-Rack BB Lunge FWD steps
25 Burpees over Bar
16 Thrusters
16 OH Lunges – BWD Step
Cap: 9 minutes
s: 95/65
x: 115/85
+: 135/95
– Each set with the barbell will be challenging for most members.
– The weight will be moderate-heavy and will most likely require 1-2 breaks.
In 10m Practice – Bar Muscle Ups
3-4 sets for quality
1-2 Jumping Bar Muscle-ups
Scale for Strength building:
5 Strict Pull-ups / Banded
10 Box Dips / Diamond Push-ups
– Use a box height that allows to jump, and come around over the bar.
– Athletes can breakdown the motion into pull-ups and dips or diamond push-ups
5 RNDs for Quality
Min1: 200m Run / 15/12c Bike
Min 2: 20 V-ups
Min 3: 2-3 Bar Muscle-ups / Strict pull-ups
Min 4: 7-10 DBL KB Strict Press/each arm
s: 35/26
x: 53/35
+: 70/53
– No score today, move for quality
– The time for athletes to complete the 200m run can bleed over into the next movement.
Scale: 3 Singles – not Touch N Go)
– Practice TNG Barbell Cycling. Start light and build slowly to develop the skill for barbell cycling.
– Athletes should focus on keeping the bar close and staying in control and connected throughout the 3 reps.
– New to the movement athletes should perform 3 singles.
Death by EMOM (10 cap)
1-2-3-4-5-6… (+1 every minute)
Burpee
Power Snatch
–rest in remaining time–
*On 0:00 begin with 1 Burpee + 1 P. Snatch and continue adding for as long as athletes can hold on.
s: 75/55
x: 95/65
+: 115/85
example:
1 Burpee
1 P. Snatch
2 Burpee
2 P. Snatch
3 Burpee
3 Power Snatch.
etc….
– When athletes cannot complete the work in the time frame they can take a round off and hop back back after 1 round of rest.
– Athlete score stops when they cannot compete Snatches in the minute.
Scale: 3 Singles not Touch N Go)
– Practice TNG Barbell Cycling.
– Start light and build slowly to develop the skill for barbell cycling.
– Athletes should focus on keeping the bar class and staying in control throughout the 3 reps.
– New to the movement athletes should perform 3 singles.
Death by EMOM (12 cap)
1-2-3-4-5-6… (+1 every minute)
Burpee
Power Snatch
–rest in remaining time–
*On 0:00 begin with 1 Burpee + 1 P. Snatch and continue adding for as long as athletes can hold on.
s: 75/55
x: 95/65
+: 115/85
example:
1 Burpee
1 P. Snatch
2 Burpee
2 P. Snatch
3 Burpee
3 Power Snatch.
etc….
– When athletes cannot complete the work in the time frame they can take a round off and hop back back after 1 round of rest.
– Athlete score stops when they cannot compete Snatches in the minute.
Ladies Workout – Saturday – 10a! Only
– Community WOD! 10a Ladies Only!
– 50% Sign-up Bonus (New Athletes)
– 100% Referral Bonus for existing members!
– No regular class at 10a.
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🎽 Summer “SWEAT” tanks (2 color options)
📋 Order Sheet
Partner workout for Time:
3 rounds
20 Alternating box jumps (10 per person)
20 Power Cleans (split however)
–rest 3 minutes–
3 rounds:
20 Alternating box jumps (10 per person)
20 Shoulder 2 Overhead (split however)
–rest 3 minutes–
3 rounds
20 Alternating box jumps (10 per person)
20 Thrusters (split however)
s: 95/65
x: 135/95
Cap 30
Target – Box jumps should all be steady and the BB movements should be done in medium to large sets.
– Some partners may need to switch back and forth more often. Aim for 5 reps.
In Teams of 3: For Time
A: 100 WB – Split
B: Body Saw
C: Rest
A: 90 Box Jumps – Split
B: MB Russian Twists
C: Rest
80 Jumping Pull ups – Split
B: MB Sit-ups
C: Rest
70 Deadlifts – Split
45 Burpees – Split (25e)
s: 115
x: 155
+: 185
– Partners rotate stations from A to B to C.
– Two partners are always working while one rests.
– The Deadlifts are completed before the burpees.
👋 Slack Channel Invite Link
🎽 Summer “SWEAT” tanks (2 color options)
📋 Order Sheet
– Athletes can build staying within the temp and rep range. If the pause is difficult athletes should stay on the lighter side.
3 sets:
200m run
18 Russian KBS (50/35)
12 pull ups / Jumping / Banded
200m run
–rest 1 min after set 1
–rest 2 min after set 2
Cap 15
– Goal is to be able to really push the pace with the extra minute of rest after the second set
👋 Slack Channel Invite Link
🎽 Summer “SWEAT” tanks (2 color options)
📋 Order Sheet
3 sets: (8 min on : 2 min off)
20/16 cal Row
20 Walking lunge steps
15 Superman Arch Ups w/PVC
10 Parallette / Box Shoot throughs
5 Wall Walks
*Score is total rounds + reps
*Pick up where you left off on each interval.
Long interval with purely bodyweight movements.