Monday August 27

Monday August 27

HAPPY BIRTHDAY DONNA!!

For time: 72 AbMats

 W.O.D

Powder Keg
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

-Rest 5 Minutes-

AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

-Rest 5 Minutes-

AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

OPEN/PERFORMANCE – as written

FITNESS (95/65) (105/75)(115/85)

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

RECOVERY

2 Rounds: 15 Glute Bridges + Max Effort Plank

 

TEEN

“18 Wheeler”

AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

 

Saturday August 25

Saturday August 25

W.O.D

“Shipwreck” Teams of 2
8 Rounds for time:
500 Meter Row
10 Wreck Bag Cleans (50/35)
16 Wreck Bag Reverse Lunges (50/35)
24 AbMat Sit-ups

  • 1 partner working at a time.
  • 30min time cap.
Friday August 24

Friday August 24

31 Hero’s

AMRAP (with a Partner) in 31 minutes

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)

11 Box Jumps (30/24 in)

*Partners alternate 400m sandbag run (45/25 lb)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps.

This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

To learn more https://www.31heroes.org

 

Thursday August 23

Thursday August 23

Skill:

Pistols + Handstand Push Ups

W.O.D 

Self Defense

Every Min On The Min x 10min

Alternating Movements:

  1. a) 10 Pistols (alternating R + L = 2)
  2. b) Handstand Push Ups

 

OPEN/PERFORMANCE – as written

FITNESS – Air Squats + Push Ups

 

RECOVERY

Banded “monster walks” 50ft

Slider Work: Rev. Lunge 5/leg + Plank Leg Swings 5/leg

 

TEEN

Skill/Intro:

Hang Power Snatch

 

BLACK LUNG

21-15-9

Rowing

Burpees

Wednesday August 22

Wednesday August 22

“HALF BAD”

AMRAP 18:
20 Deadlifts (155/105)
10 CTB Pull-Ups
20/15 Calorie Assault Bike or Rower
10 CTB Pull-Ups

OPEN/PERFORMANCE – as written

FITNESS – 105/75, Pull Ups

 

RECOVERY/MIDLINE

3 “Giant Sets”:
15-20 Hollow Rocks
20 Supermans
20 Glute Bridges
Rest 2:00 between.

 TEEN

31 Hero’s, teen style.

AMRAP (with a Partner) in 31 minutes

8 Thrusters

6 Rope Climbs

11 Box Jumps

 

Tuesday August 21

Tuesday August 21

Strength

PUSH PRESS

  • Build to a heavy set of 3 for the day.
    Intentions are to build to a heavy and challenging set of 3, but not an all-time 3RM.

W.O.D

“SKY HOOK”

3 Rounds for time

20 Hang Power Cleans
20 Front Squats
20 Push Presses

OPEN/PERFORMANCE 95/65

FITNESS 75/55

 

RECOVERY

400m Run then couch stretch 2min/side

200m Run/Walk then 5” worms

 

Monday August 20

Monday August 20

Strength:

Power Snatch Technique

On the Minute x 8
3-Position Power Snatch

1) High Hang (Pockets)
2) Knee Level (Often called “hang”)
3) Floor

W.O.D

Leg Spasm

30-20-10

Rowing

50-40-30

Double Unders

OPEN – PERFORMANCE – FITNESS – as written

SCALED – 100/80/60 Singles

 

POST WORK/RECOVERY

Strict Pull Ups 5-4-3-2-1-

DMB Rows 5 x 10 (5/side)

TEEN

Dumbbell Push Press
“SKY HOOK”

3 Rounds for time
20 DB Hang Power Cleans
20 Air Squats
20 DB Push Presses

Saturday August 18

Saturday August 18

“SASQUATCH” (TEAM VERSION)

In Teams of 3, 30:00 Cap:
250 Power Clean and Jerks
Every 7:00 (to include the start), complete:
45/30 Calorie Row
30 Toes to Bar

Weight climbs every 50 repetitions.
Weight #1 – 95/65
Weight #2 – 115/80
Weight #3 – 135/95
Weight #4 – 155/105
Weight #5 – 185/135

If we reach the 30:00 time cap, add :01 for each repetition not completed.

This workout starts with the team on the rower, completing the buy-in of calories on the rower and toes to bar. Much like the clean and jerk total, these repetitions can be broken however the teammates see fit, with one working and two resting.

After the calories and toes to bar have been completed, the team moves to the barbell, which is loaded with weight #1. The athlete’s continue to accumulate repetitions on the barbell until the 7:00 is reached on the clock, in which they return to the rower for another round of calories and toes to bar. This process is completed until either the time cap is reached, or the 250 clean and jerks are cleared. Amidst those reps, every 50 clean and jerks, we’ll increase the loading. This naturally will take sound communication amongst the team, where situational awareness in many facets are significantly impactful.

**Let’s modify the weights to the appropriate feel, so that we can maximize today’s stimulus.

 

Friday August 17

Friday August 17

BENCH PRESS + DEADLIFT (25min Running Clock for BOTH)

7RM Bench Press
7RM Deadlift

Building steadily to a 7-rep attempt on both movements today, the bench press and deadlift. To warm on both, we recommend starting with a higher volume set, which gradually reduces in repetitions are the percentages climb.

**Rest as needed between sets, with the intentions being that we are looking to find our 7RM for the day on both movements, in a total of no more than 25:00.

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. For a rough talking point, aiming somewhere between 77-82% is a strong place to be here today.

OPTIONAL POST CLASS WORK

“FREE FALL”

AMRAP 20:
200 Meter Run
20/15 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

Thursday August 16

Thursday August 16

Skill: DIPS 101

  • Rings
  • Matador
  • Parallette
  • Box

W.O.D
“Hot Water”
AMRAP 12:
250 Meter Row
15 Push-ups

 

RECOVERY

Twisted Cross 2min/side

Thread the needle 2min/side

Childs Pose 2min

 TEEN

‘ODD-OBJECT CONDITIONING’

1 Round for Time:
600 Meter Run
400m Sandbag Carry (50/35)
200 Meter KB Farmers Carry (53’s/35’s)
400m Sandbag Carry (50/35)
600 Meter Run