Your workout of the day!
[5m ON : 2m OFF] x 5 Rounds
400m Run
24 Wall balls
12 V-Up
MAX Box Jump overs
-2m rest–
Scale:
300m run
20 Wall balls
10 Tuck-ups
MAX Box Step overs with remaining time
Building to 75-77%
Format is 2 snatch pulls, reset, and 2 Snatches in the 2 minute window.
Strength Notes:
– We are starting today with some technical work on the snatch.
– The weights should start off light-moderate and build slightly over the sets.
New Athletes should Power Snatch or catch where they are able to lock their arms.
3 Rounds for Time:
12 Deadlifts
9 Hang Power Snatches
6 Overhead Squats / Front Squats
s: 95/65
x: 115/80
Time Cap: 6 minutes
Intent – Intense barbell cycling metcon.
Target – The weight on the bar should be moderate today. The deadlifts will feel relatively light whereas the hang snatch and OHS will start to get challenging. Plan to take smart breaks between movements. The weight should allow for 1 break on the deadlift and the hang snatch. Once the bar is overhead try to hold on to stay unbroken in the OHS.
New athletes can sub Front Squats for the Overhead squats.
Partner 1 vs. Partner 2: 3 RNDs/each
In a 3 min AMRAP window:
Partner A performs AMRAP:
15 KBS (50/35)
12 TTB / reduce volume to 8 / knees
9 HR push ups
Partner B performs:
Max Row cals
– rest 2 min, switch
– repeat until both partners complete 3 rounds. Each rowing 3x, each AMRAP’ing 3x.
Score:
Calories subtracted from AMRAP.
– 36 reps in a single round.
– Each person will perform the amrap 3X and the row 3X.
Example:
Partner A: AMRAPs for 36 reps
Partner B: Rows for 30 cals
36-30 = +6 for Partner A
4 Rounds
150/100m Row
10 Box Step ups – alt.
10 Medball Kang Squats
10 Plank shoulder taps
Warm-up: Strokes/Minute – S/M
r1: 22-24
r2: 24-26
r3: 26-28
r4: 30-32
For max calories:
18 Minutes for cals:
Even minutes perform 10 box jumps Odd minutes perform 10 wall balls
*0:00 starts with Box Jumps
– ReTest from 9/1.
– 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.
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💪 Pump Session is Back in Oct 💪
– 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.
– 🎢🧟♂️🎢 Six Flags – Poll – In or Out? Link
– Friday: Movie & Dogs 🌭 w/ Grill Master Jesus!
– 6:30pm BYOB
– Saturday 2pm – Lorely Beer Garden 🎃
– 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
🎃🔪🩸
