Saturday August 21, 2021

Saturday August 21, 2021

SATURDAY

“ROWDY”
AMRAP 20:
2000m Row (Split as needed)
In time remaining, as many rounds as possible of:
30 Power Cleans
24 Box Jump Overs
18 Thrusters

One Partner working at a time, divide reps as needed

MOVEMENT MODIFICATIONS – General Order
1) Can Scale Intensity via loads, reps/distance, time
2) Movements via modifications, substitutions or replacement (injury)

ROW
4000m Bike Erg
1600m/1 Mile Run
90 Assault/Echo Bike Cals
1600m Ski Erg

POWER CLEANS – Decrease Load/Reps
Hang Power Cleans
Double Dumbbell Cleans
Single Dumbbell Hang Cleans

BOX JUMP OVERS – Decrease Height/Reps
Step up to Box

THRUSTER – Decrease Load/Reps
Single Dumbbell Thruster
Front Squat/Push Press

AFTER PARTY
21-15-9
Strict Handstand Push-Ups
Strict Ring Dips
Push-Ups

MIDLINE
3 Giants Sets:
20 Seated Banded Abductions
20 Weighted AbMat Sit-Ups
20 AbMat Sit-Ups
Rest 2min between rounds

Saturday August 21, 2021

Friday August 20, 2021

FRIDAY AUGUST 20, 2021

“HELEN”
3 Rounds for Time:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
· 15 min time cap

STIMULUS = Threshold
Very fast times for “Helen” can finish between 7:00-8:00. Blazing! You will feel uncomfortable for all three rounds, but you will be able to sustain this level of discomfort.

Today, we are looking to complete the workout between 10:00-12:00. We will time cap the workout at 15:00.

Goal: Select a Kettlebell load and Pull-Up option that allows for 1-3 sets across all three rounds. This is a fast workout and time spent not moving will lower the impact. Moving well (at your threshold) contributes more to increasing fitness than not moving.

RUN
A 400m Run should take between 1:30-2:30. Across three rounds this means we will spend anywhere between ~5:00-7:30 on the Run. Modify the distance to 300m if you feel that 400m will take longer than 2:30. See ‘Movement Modifications’ below for machine conversions.

KETTLEBELL SWING
21 Kettlebell Swings at a lighter loading should take ~:45 unbroken. Select a loading that allows unbroken sets even if you choose to break during the workout. At the very most we should be able to complete 21 KBS in 3 sets with ease. If we are limited with KB’s, use a single DB (50/35). We are looking to clear 21 KBS in under: 90

PULL-UP/STRICT PULL
12 Kipping Pull-Ups should take no more: 15 unbroken. Aim to select a rep scheme/modification that allows all 12 reps to be cleared in less than 1:00. It is very likely that the Pull-Ups will break for most athletes due to lack of grip strength/stamina following the KBS. If we opt for a band, the Pull-Up will be strict.

MOVEMENT MODIFICATIONS – General Order
1) Can Scale Intensity via loads, reps/distance, time
2) Movements via modifications, substitutions or replacement (injury)

RUN – Decrease Distance
500/450m Row
1000/900m Bike Erg
400/360m Ski Erg
27/21 Calorie Assault or Echo Bike

KETTLEBELL SWINGS – Decrease Load/Reps – Decrease Range-of-Motion (shoulder or eye level)
Single Arm Russian Dumbbell Swings
KB Deadlifts

PULL-UPS – Decrease Reps
Banded Strict Pull-ups
Ring Rows

BODY ARMOUR POST HELEN (as a class)
3 Giant Sets:
12 Alternating Kettlebell Z-Presses (6/Side) Single Arm Kettlebell Z Press
24 Single Dumbbell Bent Over Rows (12/Arm) Single Arm Dumbbell Bent Over Row
26 Banded Face Pulls Banded Face Pulls
Rest 2min Between Sets
This should be about 10-15min to complete.
MODIFICATIONS
KETTLEBELL Z-PRESSES
Alternating Dumbbell Z-Presses
Barbell Z-Presses
Seated Alternating Strict Presses

SINGLE DUMBBELL BENT OVER ROWS
Kettlebell Bent Over Rows
Barbell Bent Over Rows (12)

BANDED FACE PULLS
Kettlebell Upright Rows
Ring Rows (18)
Inverted Barbell Rows (18)

AFTER AFTER PARTY
For Time:
30 Power Snatches
· Athlete’s weight is a percentage of their 1RM Snatch: Today’s weight – 70%

Saturday August 21, 2021

Thursday August 19, 2021

THURSDAY 19 AUG 2021
PUSH PRESS
5-3-2-1-1-2-3-5
Increase the load from sets 5-3-2-1-1
Decrease the load for the last set of 2-3-5.
Try to lift more than the first set of 5-3-2
All lifts from the rack.

”ROW’EE ROWERSON”
In teams of 4, on a 10:00 clock:
Accumulate as many meters as possible on the rower
Accumulate as many Wall Balls as possible (20/14)(14/10)
Share the work any way you choose
The Rower and Wall Ball must always be in motion
Each athlete must contribute to both Rowing meters and Wall Balls
Keep a running count for Wall Ball and log meters at the end
Score = Meters and Wall Reps combined.

STIMULUS
HEAVY PUSH PRESS
We will make a lift approximately every 2:00-3:00. Increase the load from sets 5-3-2-1-1. Decrease the load for the last set of 2-3-5.
Try to lift more than the first set of 5-3-2.

ROW & WALL BALL
The goal of this workout is to have some fun with your class mates. We will give you some time to talk strategy and figure out who will be doing what when 🙂

MOVEMENT MODIFICATIONS – General Order
1) Can Scale Intensity via loads, reps/distance, time
2) Movements via modifications, substitutions or replacement (injury)

PUSH PRESS
Strict Press
Push Jerk
Bench Press

ROW
Any machine meters/cals

WALL BALLS – Decrease Load/Reps
Squat Jumps
Medicine Ball Squats
Single Dumbbell Thrusters
Push Presses

AFTER PARTY
For Time:
10 Legless Rope Climbs

Saturday August 21, 2021

Wednesday August 18, 2021

WEDNESDAY 18 AUG 2021
“NEAT”
AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts (225/155)
9/6 Calorie Assault Bike

STIMULUS = Threshold
We have a short time domain for each movement, fighting the urge to rest will be the battle for today.
Goal: 8+ Rounds.

BAR MUSCLE UP
3 Bar Muscle-Ups will take ~:15 seconds when unbroken. Every attempt should be made to hold onto the bar once you’re up there.

DEADLIFT
6 moderate Deadlifts should take roughly: 20 seconds, and should be unbroken for as long as possible. In later rounds, going to 2 sets is acceptable. If the athlete is performing singles, the load is likely too heavy for today.

ASSAULT BIKE CALORIES
9/6 Assault Bike calories will take ~:40 seconds at the moderate pace of 66/62 RPM (males/females respectively). It should not take longer than: 60. If the athlete is stronger on the bike, this can be a: 15-20 second effort.

MOVEMENT MODIFICATIONS – General Order
1) Can Scale Intensity via loads, reps/distance, time
2) Movements via modifications, substitutions or replacement (injury)

BAR MUSCLE-UPS – Decrease Reps
· Jumping Bar Muscle-ups
· Burpee Pull-ups

DEADLIFTS – Decrease Load/Reps
· Decrease Range of Motion (Deadlift From Plates)

BIKE – Decrease Reps
14/10 Cal Bike Erg/Row
10/7 Cal Ski Erg
100m Run

AFTER PARTY
Not for Time:
10-9-8-7-6-5-4-3-2-1: Strict Pull-Ups
After each set: 5 Double Dumbbell Tempo Romanian Deadlifts (5s down)

Saturday August 21, 2021

Tuesday August 17, 2021

TUESDAY 17 AUG 2021
BIG MAC
For Time
800m Run
150 Double Unders
800m Run
50 Burpee Box Jump Overs (24”/20”)*
800m Run
23min time cap
YOU MUST COMPLETE ALL BURPEE BOX JUMPS BY THE 18min mark or NO 800m RUN!

STIMULUS = Pacer
Time: Time for this workout can vary from ~19:00 to 23:00 minutes. Goal: 20:00-21:00 minutes.
Score: Total time to complete the workout.


RUN
Average time for an 800m run should be about 4:00, and no longer than 5:00. If athletes take longer, scale distance to 600m.
DOUBLE UNDER
150 Double Unders will take roughly 1:30 if the athlete goes unbroken. Allowing for tripping and fatigue, they should take no more than 3:00. Athletes can substitute 200 Single Unders.

BURPEE BOX JUMP OVER
50 Burpee Box Jump Overs should take roughly 5:00, allowing for moderate pace and continuous movement. If athletes cannot complete at least 7 per minute (~7:00 of work), scale volume to 40 reps or less.

MOVEMENT MODIFICATIONS – General Order
1) Can Scale Intensity via loads, reps/distance, time
2) Movements via modifications, substitutions or replacement (injury)

RUN – Decrease Distance
1000/900m Row
2000/1800m Bike Erg
50/35 Calorie Assault or Echo Bike

DOUBLE UNDERS – Decrease Reps
150 Single Unders
150 Line Hops

BURPEE BOX JUMP OVERS – Decrease Box Height
Burpee Step-Over/Box Step Ups
Burpees Facing an Object
Burpee Broad Jumps

AFTER PARTY
3 Giant Sets:
10 Rower Pike Ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl
· Rest 2 Minutes between Sets

Saturday August 21, 2021

Monday August 16, 2021

MONDAY 16 AUG 2021

BACK SQUAT 5-5-5-5-5
It’s been 16 weeks believe it or not doing this squat cycle and we are finally going to re-test our 5RM!

Every 3:30 x 5 Rounds
Build Each Round

MODIFICATIONS
Back: Reverse lunges with dumbbell(s) or kettlebell(s)

**PLEASE LOG YOUR WEIGHTS**
Then you will know how to move forward with the next cycle when it comes.

MUSHER
​​2 rounds:
12/9 Cal ECHO Bike
100ft Sled Push *Sled weighs 100lbs
5min time cap

Rx: (280/235)
(4) 45lb plates MEN
(3) 45lb plates WOMEN
Scaled (235/190)
(3) 45lb plates MEN
(2) 45lb plates WOMEN
(original workout from the air dyne days)
2 Rounds for time:
20 Cal Air Dyne (15 Cal Assault)
50m Sled Push
Scaled (235/190)
Rx (280/235)
5min time cap
STIMULUS = SPRINT
Hey guys, remember when I said practice and get comfortable with the echo bike? For those of you who listened today may go a tad bit smoother!
We are going for broke, sending it, redlining or whatever you’d call that feeling when you know mistakes were made. If you don’t feel like that at the end of this workout – do it again!
MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)
SLED PUSH
Empty Sled Push
Plate Push
2 min Max Effort Ski Erg

ECHO BIKE – Decrease Calories 9/6
12/9 Calorie Ski
150m Assault Runner

AFTER PARTY
“Elizabeth:
21-15-9
Squat Cleans (135/95)(115/75)
Ring Dips

Saturday August 21, 2021

Saturday August 14, 2021

SATURDAY 14 AUG 2021

31 HEROES
AMRAP 31:00
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above.

Partner #2 will run 400m with a sandbag (45/25).

Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

STIMULUS = Pacer – This workout is a Grind with challenges all around: a heavy thruster, high skill rope climb and high box jump will slow us down.

With 31:00 of work today, not coming out hot will be key. Stick to manageable and consistent sets on the thruster, rest to ensure you never fail a rope climb, and pick a pace to chip away at the box jump. With the SandBag, just keep moving, it’s not about going fast, it’s about returning with enough gas in the tank to pick right up where your partner left off.

MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)

THRUSTER (1:30)
Decrease Load/Reps
Single Dumbbell Thrusters
Front Squats or Push Press
Med. Ball Squat Jumps

RUN (3:00)
40/32 Calorie Bike Erg/Row
30/24 Calorie Ski Erg
30/24 Calorie Assault/Echo Bike

ROPE CLIMBS (2:00)
Decrease Height
Decrease Reps
2 Seated Rope Pulls per Rope Climb
3-6 Strict Pull-ups per Rope Climb
5 Ring Rows per Rope Climb

BOX JUMPS (~1:00)

Decrease Height
Step up
Decrease Reps

AFTER PARTY
For Time:
40 Dumbbell Bench (Break into no more than two sets)
1,000m Row
40 Dumbbell Bench (Break into no more than two sets)

Saturday August 21, 2021

Friday August 13, 2021

FRIDAY 13 AUG 2021

“HANGRY”
AMRAP 20:
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (95/65)(65/45)
6 Strict Handstand Push-Ups

STIMULUS = Pacer/Threshold
As you move from movement to movement, commit to keeping the rest SHORT, and move with determination. Keeping the TTB to two sets should be manageable for athletes attempting 15 reps per round. Keep the arch position of the kip TIGHT!

Recover on the bike. However, if this is a wheelhouse workout for you, then push a little harder on the Bike and try to squeeze in an extra round!

The Hang Power Snatch should never feel “too heavy”, but as we fatigue, we can start to land lower in the receiving position. This will help save the arms a little more.

Be smart with your HSPU! If going unbroken is going to punish you in later rounds, break *early and often.* Sets of 2 or 3 – or even quick singles are totally acceptable.

MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)

TOES TO BAR
Reduce Reps
Toes as high as possible
Knees to Elbows
Hanging Knee Raises
V-Ups

BIKE
Decrease Reps
15/12 Calorie Bike Erg/Row
12/9 Calorie Ski
200m Run

HANG POWER SNATCHES
Decrease Load/Reps
DB Hang Power Snatch

HANDSTAND PUSH-UPS
Decrease Reps
Decrease Range-of-Motion (Use 1 or 2 Abmats)
Dumbbell Push Press; Strict Press; Single Arm DB Press
Push-Up Variation, Pike, Hands elevated on a bench or box, Knee Push-Ups

AFTER PARTY
3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat
Rest 2 Minutes Between Sets

*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up*

Saturday August 21, 2021

Thursday August 12, 2021

THURSDAY 12 AUG 2021

“Ya’ll Come Back Now”
5 Rounds For Time:
100m Double Dumbbell Farmers Carry (50/35)(35/20)
30 AbMat Sit-ups
10 Sand Bag Cleans (70/50) or 10 Double Dumbbell Cleans (35/20)
20min time cap

**Partner Option**
15:00 Clock:
P1: 100m Double Dumbbell Farmers Carry
AMRAP of
15 AbMat Sit Ups
5 Sandbag Cleans
Partners swap at completion of Farmers Carry and pick up where the other left off in the AMRAP. Score is total rounds + reps of sit ups and cleans.

STIMULUS = Threshold
The really nice thing about this workout is that in a certain way, none of the movements directly conflict with each other. The other side of that coin is that this should allow for rapid transitions from movement to movement with nothing but your heart rate to stop you.

For your Farmers Carry, commit to moving fast and not setting the dumbbells down until completion.
In the AbMat Sit Ups, find a smooth pace from the beginning and use the arm swing to shake out your hands from the Carry.

For the Sandbag Cleans or Dumbbell Cleans, the moderate weight should allow for 10 smooth, unbroken reps.

MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)

FARMERS CARRY
Decrease Load
Decrease Distance

ABMAT SIT-UPS
Decrease Reps
V-Ups
Hollow Rocks

SANDBAG CLEANS
Decrease Load/Reps
Barbell Cleans
Single/Double Dumbbell Cleans

AFTER PARTY
5 Sets for Quality:
Accumulate :45 Plank Hold
15 Empty Barbell Good Mornings
100m Single Arm DB Overhead Carry (Switch arms at 50m)

Saturday August 21, 2021

Wednesday August 11, 2021

WEDNESDAY 11 AUG 2021

POWER CLEAN 2-2-2-2-2

Every 2:00 for 10:00:
Complete 2 Touch & Go Power Cleans
Increase loads across each set
Goal should be to end considerably heavier than our workout weight
After the last set of 2, strip down in weight and prepare for the workout

POWER CHORD
AMRAP 10:
15/12 Calorie Row
3 Power Cleans (135/95)
15/12 Calorie Row
6 Power Cleans (135/95)
15/12 Calorie Row
9 Power Cleans (135/95)
15/12 Calorie Row
12 Power Cleans (135/95)
Add 3 Power Cleans per round for 10:00
Score = The number of rounds + reps/cals in 10:00

STIMULUS = Threshold
This workout is SPICY and it gets even more spicy as we go.
If you come out too hot, it’s very likely that you will pay later in the workout as your legs fatigue, forcing you to rest or slow down the Row.

Aim to hit your pace on the Row every time – to the second if you can – and commit to moving immediately to the barbell for a set of power cleans.

Things will start to spice up during the round of 9, so have a plan for breaking up the Power Cleans. A lift, drop, breathe, and lift again strategy is not a bad option!

In the final minute, which ever movement you are on, SELL OUT aka GO FOR IT. Leave it all out on the floor today, team!

Rowing Goals: 15/12 cals should take ~:45 seconds. This would mean Rowing at 1200+ cals/hr for males, and 960+ cals/hr for females. If it takes athletes ~1:00 they should still Row 15/12 calories.

MODIFICATIONS
General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)

ROW
15/12 Calorie Bike Erg
12/9 Calorie Assault or Echo Bike
12/9 Calorie Air Runner
200 Meter Run

POWER CLEANS
Decrease Load
Decrease Reps (start at 2 reps and add 2 reps every round; start at 1 and add 1 rep every round)
Hang Power Cleans
Single/Double Dumbbell Power Cleans
Hang Dumbbell Power Cleans

AFTER PARTY
3 Sets of 6-8 Reps:
Deficit Strict HSPU

3 Sets of 6-10 Reps:
Pausing Strict HSPU (dead stop on floor)

3 Sets of 6-12 Reps:
Deficit Kipping HSPU
Athletes choose the difficulty of each station with the intention being to find themselves in that repetition range.

OR

“BUY & HOLD”
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75/55)

[Rest 4 Minutes]

AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75/55)