Your workout of the day!
Prep for workout.
1-2-3-4-5-6-5-4-3-2-1
Deadlifts
Bar Facing Burpees
Cap 10min.
225/155
Rx+: 22.2 Full
1-2-3-4-5-6-7-8-9-10-9-8…
**NO DROPPING**
– Athletes must control the weight up ANDback down to the ground.
AMRAP 12
40/30 Cal Row
30 Box Jump Overs (w/ step down)
Rest 4 Minutes
AMRAP 12
8 Shuttle Runs
(8/8) SA KB Snatches (53/35)
1 Shuttle runs = 25′ Down and 25’Back (50′ total)
KB Snatch
Suggested %:
5 – 75%
5 – 80%
5 – 85%
5 – 85%
5 – 85%
– Looking for light cycled touch and go reps.
– Roughly 50-60% of todays push press.
– Focus on smooth reps with more of a challenge in breathing than loading.
5-10-15-20-25-20-15-10-5
AbMat Sit-Ups
DBL DB Front Rack Lunges
(50/35)
Time Cap: 15 minutes
Front Rack Lunge Standards:
The dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep.
Resting the dumbbells on the shoulders is allowed.
Releasing the grip fromthe handle and letting the dumbbell rest solely on the shoulder is not allowed.
The trailing knee must make contact with the ground at the bottom of each lunge.
Suggested %:
5 – 75%
5 – 80%
5 – 85%
5 – 85%
5 – 85%
– Looking for light cycled touch and go reps.
– Roughly 50-60% of todays push press.
– Focus on smooth reps with more of a challenge in breathing than loading.
5-10-15-20-25-20-15-10-5
AbMat Sit-Ups
DBL Farmers Hold Lunges
(50/35)
Time Cap: 15 minutes
AMRAP 10
10 C2B/ Pull-Ups / RR
5 Power Cleans
s: 95/65
x:135/95
+: 165/115
-This simple couplet will become dense for those with the ability to perform both movements well.
-It is expected to perform doubles and triples on the bar.
-CTB will need to be broken by many after the first round or 2.
-It will be easy to go out too fast so work onvpacing with this workout.
-Target Score:6-8+ Rounds
Build to 80%-90%
Suggested:
4 @ 80%
2 @ 85-90%
2 @ 85-90%
-We are working on consistency with the power clean with some pre-fatigue from today’s met-con
-If any member is particularly tired from the met-con lower percentages
-The last 3 minutes can be used to build
– As we progress through this cycle the volume sets will start to get heavier and have less volume than we started with.
– This 80% a weight you hit on the 16th for 3-5reps. Try to hit for 1-2 more reps this week.
In 8 mins:
Buy In:
25 Burpees to 6″ Target
Then AMRAP:
12 Wall Balls
3 Wall Walks
In teams of 2:
80/64c Row – (72 F/M)
60 DBL DB Shoulder to Overheads
40 DBL DB Box Step-Overs
20 Devil’s Presses
40 DBL DB Box Step-Overs
60 DBL DB Shoulder to Overheads
80/64c Row -(72 F/M)
s: 35s/20s
x: 50s/35s
+: 70s/50s
Time Cap: 27minutes
– All movements can be shared any way.
– Plan to break off big chunks at a time to avoid switching too often.
– The devils presses will require the most switches.
3 Rounds for Time:
20 Overhead Squats
20 Toes to Bars
s: 75/55
x: 95/65
+:115/75
Time Cap: 11minutes
-This simple for time met-con has a lot of density in both movements
-Advanced athletes may be able to hold unbroken for the OHS and most of the TTB
-Most will need to plan 2-3 breaks on both to chip away at the reps.
Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor
Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
Register for The Open Today – Link Here!
5 Rounds of:
Every 4min with 2 Minute Rest:
20 DBL KB Front Squats
:30s DBL KB Front Rack Hold
:30s DBL KB Farmer Hold at sides
50 DU / 85 Singles
Max Cal Row in remaining time
– Rest 2min –
x: 35/20
+: 53/35
– Athletes can sub DBs for KBs if short.
– Or can
Ring Muscle-up Class: Fri. @ 6pm
w/ Coach Connor
Community WOD: Sunday 11a – Bring a Friend
with Coach Meg
Register for The Open Today – Link Here!
– Athletes will perform 3 single power cleans in two minutes building to a heavy of the day.
– Athletes should start around 70-75% of their 1RM.
Every 2:30 x 4 rounds:
4 Wall walks / 3 As far as you can
10 Burpee To 6″ Target
15 KB Swings – American
s: 35/20
x: 53/35 lbs
+: 70/53
*Score is cumulative time remaining. Aim for fast rounds.
*Cap time at 2 min/rnd for :30 rest.
