Saturday October 13

Saturday October 13

Partner Workout (2018 Team Series Event 8’ish)

For time:
50 abmat sit ups
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
50 abmat sit ups

Open/Performance – as written and may substitute abmats for GHD sit-ups (see a coach for help)
Men: 50-lb. dumbbells or kettlebells, 24-in. box
Women: 35-lb. dumbbells or kettlebells, 20-in. box

Fitness/First Class
For time:
30 hanging knee-raises
40 single-arm dumbbell snatches
50 box step-overs
40 single-arm dumbbell snatches
30 hanging knee-raises

Men: 35-lb. dumbbells, 20-in. box
Women: 20-lb. dumbbells, 20-in. box

If needed, substitute AbMat sit-ups for the knee-raises and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option

 

RECOVERY

Cool Down, Lots of High Fives and join Michele for YOGA!

Friday October 12

Friday October 12

W.O.D

2018 Team Series Event 7
1 rep of the following complex for max load:
Deadlift / hang clean / hang clean and jerk

  • 10min time cap

W.O.D

“Bust”…tuned up!

12min AMRAP
12 Shoulder to Overhead
6 Ring or Bar Muscle Ups

Open – 155/105
Performance 135/95, 12 Chest to Bar
Fitness – 115/75, 12 Pull Ups

**please note** you will have to write in the comments if you do CTB vs. MU.

 

RECOVERY

3 Rounds of: Reverse Hyper (weighted or not) + 20 Hollow Rocks

 

Thursday October 11

Thursday October 11

Skill

Build to a Heavy Turkish Get-Up

  • Right and Left = 1

W.O.D

2018 Team Series Event 4

5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge

Open/Performance
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Fitness
5 rounds for time of:
50 single-unders
50-ft. single-arm overhead lunge

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Choose a dumbbell with which you can lunge 25 ft. without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under and distance of the lunge so that the workout can be completed in under 15 minutes.

**Box jumps get the best of your calves yesterday? SUB: Assault Bike or Rowing**

RECOVERY

5min Bike or Row (Recovery Pace)

2 Rounds: 10 Plate Raises + 10 Banded Good Mornings

 

TEENS

Teams of 2 or 3:
20min AMRAP
5 Toes to Bar/Knees to Chest
10 DB Bench Press
15 Assault Bike Calories

Wednesday October 10

Wednesday October 10

Strength

Snatch Complex: 1 Hang Power Snatch + 1 Power Snatch

  • Must be touch and go.

W.O.D

“Snatch in a Box”
3min AMRAP
5 Hang Power Snatch
15 Box Jumps

–Rest 3min–

3min AMRAP
5 Hang Power Snatch
15 Box Jumps

–Rest 3min–

3min AMRAP
5 Hang Power Snatch
15 Box Jumps

Open – 65/95, 75/115, 95/135 Box 20/24″
Performance – 55/85, 65/95, 75/115 Box 20/24″
Fitness – 45/75, 55/85, 65/95 Box Step Ups 20/24″

 

RECOVERY

5 Wall Climbs NOT for time + Calf Stretch 1min/Side or Mash Calf 1min/side

 

TEENS

Every Min-On The Min for 10min (alternating):
10 Burpees
15 Wall Balls 14/20

 

Tuesday October 9

Tuesday October 9

Strength

Bench Press 10-10-10

  • 10min to find a fast set of 10 for the day!

W.O.D

“Cindy Got Jacked”
Teams of 2 or 3:
20min AMRAP
5 Toes to Bar
10 Bench Press
15/12 Assault Bike Calories

Open – 135/95
Performance – 115/75
Fitness – 95/65, Knees to Chest

 

RECOVERY

2 Rounds: 15 Banded Pull Aparts + 15 Banded Rows