Friday September 30, 2022

Friday September 30, 2022

FRIDAY 30 SEP 2022

“PARTI TIME” [ALL TRACKS]

For Time [30 Minute Cap]:

300 Double Unders

2 Mile Run

100 Toes to Bar

*Partition However You’d Like

Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.

STIMULUS: “PARTI TIME” is a Pacer workout

STRATEGY: Athletes can choose their own adventure and strategy today. Encourage athletes to do what’s best specifically for them based on their strengths.

SCALING: Double Unders should take under 5:00, 2 Mile Run should take under 20:00, and Toes to Bar should take under 5:00

SCORING: Today’s workout will be scored for time and we will cap athletes at 30:00. If an athlete gets capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep. This workout is a repeat from October 5, 2021.

MODIFICATIONS

300 DOUBLE UNDERS

-300 Line Hops

-450 Single Unders

2 MILE RUN

-3,200m Ski

-4,000m Row

-8,000m Bike

TOES TO BAR

-Reduce Reps

-Knees To Chest

-200 Sit-Ups

AFTER CLASS

3 Rounds for Quality:

10 GHD Glute Ham Raises

0:30 Hollow Hold

10 GHD Back Extensions

0:30 Superman Hold



Friday September 30, 2022

Thursday September 29, 2022

THURSDAY 29 SEP 2022

 

PART 1: “Curtis “P” Complex  [ALL TRACKS]

1 Power Clean + 1 Lunge (each leg) + 1 Push Press

  • 10min to build to a “moderate load.” (aka NOT FAILURE)
  • Form should be as close to perfect as possible.
  • Get comfortable with this complex, you will see it weekly. 🙂

Score = Heaviest Load

PART 2: “Popeye” [SWEAT]

For Time:

200 Meter Farmers Carry

60/40 Calorie Bike Erg

20 Dumbbell Box Step Overs

60/40 Calorie Bike Erg

20 Dumbbell Box Step Overs

60/40 Calorie Bike Erg

200 Meter Farmers Carry

Dumbbells: (35’s/25’s)

Box: (24″/20″)

Score = Time it takes to complete the workout

[COMP/TRAIN] Dumbbells: (50’s/35’s)

STIMULUS: “Popeye” is a Threshold workout.

STRATEGY: Each 200m Farmers Carry should be completed in 2:00 or less, each 60/40 Cal bike in 5:00 or less and every round of 20 Step Overs to be in 1:30 or less.

SCALING: Athletes should choose loads, reps and distances that allows them to finish close to the given times.

SCORING: In part 1 athletes’ score will be their heaviest load. Athletes’ score in part 2 will be the time it takes them to complete the workout.

MODIFICATIONS

200m Farmers Carry

-Reduce Load

-Reduce Distance

60/40 CAL BIKE

-Reduce Reps

-40/30 Cal Ski

-60/40 Cal Row

BOX STEP-OVERS

-Reduce Load

-Reduce Box Height

-Step-Ups

AFTER CLASS

EMOM 10 (Alternating):

5 Strict Pull-Ups

5 Strict Dips

AT HOME:

For Time:

200 Meter Farmers Carry

600m Run

20 Dumbbell Box Step Overs

600m Run

20 Dumbbell Box Step Overs

600m Run

200 Meter Farmers Carry



Friday September 30, 2022

Wednesday September 28, 2022

WEDNESDAY 28 SEP 2022

 

“Me, Myself & I” [SWEAT]

Workout Definition

5 Rounds For Time [40 Minute Cap]:

50 Air Squats

400 Meter Run

30 Sit-ups

20 Push-ups

5 Strict Pull-ups

[TRAIN] 10 Strict Pull-Ups

[COMP] 10 Chest to Bar Pull-Ups // 30 GHD Pull-Ups

Score = Time it takes to complete the workout

STIMULUS: “Me Myself and I” is a Threshold workout.

STRATEGY: Break large sets up early.

SCALING: Choose rep schemes that make it doable within the given tim and every movement in a large set.

SCORING: The time it takes to complete the workout.

MODIFICATIONS

AIR SQUATS

-Reduce Load

-Reduce the Range of Motion

400m Run

-Reduce Distance

-1000/800m Bike

-500/400m Row

 

AFTER CLASS

2-3 Sets:

5-7 Legless Rope Climbs



Friday September 30, 2022

Tuesday September 27, 2022

TUESDAY 27 SEP 2022

 

PART 1: Strict Press [ALL TRACKS]

Build to a Heavy Single

Score = Heaviest Load

PART 2: “The Sweet Escape” [SWEAT]

For Time:

15 Unbroken Clean & Jerks

3,000/2,400 Meter Bike Erg

Rest 3 Minutes

12 Unbroken Clean & Jerks

3,000/2,400 Meter Bike Erg

Rest 3 Minutes

9 Unbroken Clean & Jerks

3,000/2,400 Meter Bike Erg

[Every Break]:

500/400 Meter Penalty Lap

Barbell: (95/65)

Score = Time it takes to complete the workout

[COMP/TRAIN] Barbell: (135/95)

 

STIMULUS: ‘the Sweet Escape” is a Grindy Threshold workout.

STRATEGY: athletes should take 6:45 or less on every bike. Each round of clena and jerks should be a battle between 1-2 sets, athletes should not have more than one penalty per round.

SCALING: Athletes should choose a weight on the barbell that they find challenging or are not 100% sure if they can hang on to for a set of 15 but think it may be possible.

SCORING: In Part 1 athletes’ score will be their heaviest load. In Part 2 it will be the time it takes them to complete the workout.

MODIFICATIONS

CLEAN & JERK

-Reduce Load

-Just Clean

-DB Hang Clean and Jerk

-Heavy KB Swings

BIKE

3000/2400=1500/1200m Row, 1200/900m ski, 1200m Run

500/400=250/200m Row, 250/200m Ski, 200m Run

AFTER CLASS

2-3 Sets:

12-20 Strict Handstand Push-ups

Rest 1 Minute Between Sets

AT HOME:

50 Unbroken DB Hang Clean & Jerks

1200m run

Rest 3 Minutes

40 Unbroken DB Hang Clean & Jerks

1200m run

Rest 3 Minutes

30 Unbroken DB Hang Clean & Jerks

1200m run

[Every Break]:

200m Run



Friday September 30, 2022

Monday September 26, 2022

MONDAY 26 SEP 2022

Back Squat

3 Sets of 5 Reps @ 70-75%

  • Every 3 min for 3 rounds, 5 back squats with 4-5sec isometric hold 

*For each back squat, hold for 4-5 seconds just below parallel. Squeeze muscles as hard as you can during the pause then fire up as fast as possible. 

“Home Plate” [SWEAT] 

AMRAP 6:

1,000/800 Meter Row

12 Front Squats (115/85)

Max Burpees Over the Bar

AMRAP 6:

1,000/800 Meter Row

12 Front Squats (115/85)

Max Burpee to a Target

AMRAP 6:

1,000/800 Meter Row

12 Front Squats (115/85)

Max Burpee Pull-ups

AMRAP 6:

1,000/800 Meter Row

12 Front Squats (115/85)

Max Burpee Box Jumps (24″/20″)

Score = Total Burpee Reps

[COMP] Front Squats (155/105)  

[PARTNER] See below

 

STIMULUS: “Home Plate” is a Sprint Pacer workout.

STRATEGY: Athletes should complete each 1000/800m Row in 4:15 or less. Each set of 12 Front Squats should be completed in 0:45 or less. This leaves 1:00 to accumulate each version of Burpees.

SCALING: Athletes should select a distance for the row that they can complete in the given time. Athletes should select a weight and number of reps for front squats that they can complete in 2 sets or less in the given time. Athletes should choose variations for each kind of burpees that they can complete continuously for 1:00 at at time.

SCORING: Athletes score today will be their total reps of Burpees

AFTER CLASS

2-3 Sets:

12-20 Strict Pull-ups

Rest 1 Minute Between Sets

MODIFICATIONS

1000/800m ROW

-Reduce Distance

-Run 800m

-2000/1600m Bike

-60/48 Cal Fan Bike

60/48 Cal Ski Erg

FRONT SQUATS

-Reduce Load

-DB Goblet Squat

-Squat to a Target

-Weighted Lunges

BURPEE VARIATIONS

-Reduce Range of motion, lower target, jumping pull-ups, short box

-Reduce intensity, step up from burpee,

WORKOUT VARIATIONS

[Teams of 2]

“Home Plate” [COMPETE/TRAIN]

[AMRAP 6: ]

1,000/800 Meter Row

20 Front Squats (155/105)

Max Bar-Facing Burpees

[AMRAP 6: ]

1,000/800 Meter Row

20 Front Squats (155/105)

Max Burpee to Touch (6″)

[AMRAP 6: ]

1,000/800 Meter Row

20 Front Squats (155/105)

Max Burpee Pull-ups

[AMRAP 6: ]

1,000/800 Meter Row

20 Front Squats (155/105)

Max Burpee Box Jumps (24″/20″)

AT HOME:

4 Rounds, AMRAP 6:00:

800m Run

15 Double DB Front Squats

Max DB Facing Burpees



Friday September 30, 2022

Saturday September 24, 2022

SATURDAY 24 SEP 2022

PART 1: Run 2 mile (On the 0:00) [ALL TRACKS]

Run 2 miles

Score = Time it takes to complete the workout

PART 2: “Jim” (On the 20:00) [SWEAT]

9 Rounds:

24 Pushups

8 Deadlifts (135/95) 

[TRAIN/COMP] Deadlifts (215/135)

Score = Time it takes to complete the workout

STIMULUS: a 2 Mile Run is a **Pacer/Threshold** workout. “Jim” is a **Grind/Threshold** workout.

STRATEGY: Athletes should complete the 2 mile run in 18:00 or less, aiming to have 2:00 of rest before “Jim.” 24 Push-Ups should be completed in 1:30 or less. 8 Deadlifts should be completed in 0:30 or less.

SCALING: Athletes should choose a distance for the mile that they can complete in 18:00 or less. Athletes should choose a variation and rep scheme for push-ups that they complete in sets of at least 5 for all rounds. Athletes should choose a weight for the deadlifts that they can do unbroken sets of 8 with.

SCORING: Athletes score for Part 1 will be total time it takes them to run 2 miles. Athletes score for Part 2 will be the time it takes them to complete tht workout.

MODIFICATIONS

2 Mile RUN

-Reduce Distance

-4000/3200m Bike Erg

-120/96 Calorie Fan Bike

-2000/1600m Row

PUSH-UPS

-Reduce Reps

-Elevate Hands

-Knee Push-Ups

-DB Bench

DEADLIFTS

-Reduce Load

-Reduce Reps

-KB/DB Deadlift

-KB Swings

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:

TEAM OF 2 VERSION:

9 Rounds Each For Time:

[Partner 1]

24 Push-ups

8 Deadlifts (215/135)

[Partner 2]

400 Meter Run

*Switch Upon Completion of Both Stations

Time Cap: 38 Minutes

AT HOME:

9 Rounds:

24 Pushups

8 Double Dumbbell Deadlifts

AFTER CLASS

45-90 Minute @ Zone 2 (Bike, Row, Ski, Run)