Thursday August 11, 2022

Thursday August 11, 2022

THURSDAY 11 AUG 2022

“BEND DON’T BREAK” [SWEAT]

5 Rounds For Time:

30 Reverse Lunges

20 Toes to Bar

15 Box Jumps (24″/20″)

10 Deadlifts (155/105)

Score = Time it takes to complete the workout

[SWEAT]  as written above

[TRAIN/COMP] Deadlifts (225/155)

[PARTNER] [Teams of 2]

3 Rounds For Time:

60 Reverse Lunges

40 Toes to Bar

30 Box Jumps (30″/24″)

20 Deadlifts (225/155)

STIMULUS: “Bend Don’t Break is a Grindy Threshold workout.

STRATEGY: 30 Reverse Lunges should be completed in 1:15 or less. 20 Toes to Bar should be completed in 1:30 or 4 sets at the most. 15 Box Jumps Should be completed in 1:00 or less. 10 Deadlifts should be completed in 0:45 in 2 sets or less.

SCALING: Athletes should choose a variation and rep scheme for lunges that allows them to constantly move. Athletes should choose a variation of Toes to Bar that allows them to complete the given reps in 4 sets or less and within the given time. Athletes should choose a number of reps and box height that they can finish in under 1:00. Athletes should choose a number of reps and load for deadlifts that allows them to finish each round in 2 sets or less. Athletes should choose a weight that they could complete a heavy 20+ reps unbroken with when fresh.

SCORING: Athletes’ score today will be the time it takes them to complete the workout. Athletes should aim to finish in about 14:00-23:00.

MODIFICATIONS

REVERSE LUNGES

-Reduce Reps

-Box Step-Ups

-Air Squats

TOES TO BAR

-Reduce Reps

-Toes to Space

-Knees to chest/elbow

-Hollow Rocks/V-Ups

BOX JUMPS

-Reduce Box Height

-Reduce Reps

-Box Step-Ups

-Broad Jumps

DEADLIFTS

-Reduce Load

-Reduce Reps

-KB Deadlifts

AFTER CLASS

100 Banded Tricep Extensions

*Every Break: complete 10 close grip push-ups



Thursday August 11, 2022

Wednesday August 10, 2022

WEDNESDAY 10 AUG 2022

“NICLOVIS” [ALL TRACKS]

On the 3:00 x 10 Rounds:

400 Meter Run

Max Burpee Pull-ups

Score = Total Burpee Pull-Ups

STIMULUS: “Niclovis” is a Threshold workout.

STRATEGY: Athletes should complete each 400 Meter Run in 2:30 or less. This leaves athletes 0:30 each round to complete Burpee Pull-Ups

SCALING: Athletes should choose distance for the run that they can complete in the given time. Athletes should seek a pull-up bar that is just out of reach when standing for their Burpee Pull-Ups

SCORING: Athletes score today will be their total Burpee Pull-Ups.

MODIFICATIONS

400 METER RUN

-Reduce Distance

-500/400 Meter Row

-1000/800 Meter Bike

-400/350 Meter Ski

BURPEE PULL-UPS

-Burpees to a target

-3 Burpees + 3 Jumping/Banded Pull-Ups

AFTER CLASS

3-4 Sets of 8-12 Reps:

  1. Chest Supported Barbell Row On Bench
  2. Overhead Walking Lunge (8-12 Reps Total)
  3. GHD Back Extensions



Thursday August 11, 2022

Tuesday August 9, 2022

TUESDAY 09 AUG 2022

PART 1: Overhead Squats

Build to a Heavy Set of 2 Overhead Squats

Score = Heaviest load used for a set of 2

PART 2: “Karandy” [SWEAT]

For Time [18 Minute Cap]:

75 Power Snatches (65/45)

150 Wallballs (14/10)

*Partition However You’d Like

[SWEAT] as written above

[TRAIN/COMP] Power Snatches (75/55) Wallballs 20/14

[PARTNER] [Teams of 2]

For Time:

150 Power Snatches (75/55)

300 Wall Balls (20/14)

STRATEGY: 75 Snatches should be completed in sets of at least 10 reps at a time. 150 Wall Balls should be completed in sets of at least 15.

SCALING: Athletes should choose low weights that allow them to keep moving throughout the workout.

SCORING: Athletes score for part 1 will be the heaviest weight they use for a set of 2 overhead squats. Athletes’ score for part 2 will be the time it takes them to complete the workout.

Breakup Strategies: Alternating movements in all

“Two Tens”: Snatch: 5 Sets of 8, 5 Sets of 7, Wall Balls: Sets of 15

“Big Rip”: Snatches: 25-15-15-10-10-10, Wall Balls: 50-40-30-20-10

“Dizzy Bat”: Snatches: 15 Sets of 5, Wall Balls: 15 Sets of 10

MODIFICATIONS

POWER SNACTHES

-Reduce Load

-Reduce Reps

-Hang Power Snatches

-Dumbbell Snatches

WALL BALLS

-Reduce Load

-Reduce Reps

-Squat Jumps

-Push Press

AFTER CLASS

[Echo Bike Conditioning]

3 Sets For Calories:

3:00 Work

1:30 Work

0:45 Work

0:15 Work

Rest 1:30 After Each Work Interval



Thursday August 11, 2022

Monday August 8, 2022

MONDAY 08 AUG 2022

 

“Over the Top”

5 Rounds For Time:

30/21 Calorie Row

5 Double Dumbbell Box Step Ups (24″/20″)

30 AbMat Sit-ups

5 Double Dumbbell Box Step Ups (24″/20″)

 

(Dumbbells = 35’s/25’s)

 

Score = Time it takes to complete the workout

 

[SWEAT] as written above

[COMP/TRAIN] (Dumbbells = 50’s/35’s)

 

STRATEGY: 30/21 calories on the rower should be completed in 1:30 or less.

Each set of 5 Step-Ups should be completed in 0:20 or less. 30 Abmat Sit-Ups should be completed in 1:30 or less.

SCALING: Athletes should choose a number of reps for each movement that they can complete within the given time. Athletes should choose a weight for the dumbbell box step ups that they complete 5 reps unbroken with every round.

SCORING: Athletes score today will be the time it takes them to complete the workout

MODIFICATIONS

30/21 Calorie Row

-Reduce Reps

-30/21 Calorie Bike

-21/15 Calorie Ski

-300m Run

BOX STEP-UPS

-Reduce Load

-Single DB Goblet Step-up

-Reverse Lunges

SIT-UPS

-Reduce Reps

-Hollow Rocks/V-Ups

AFTER CLASS

3-4 Sets of 8-12 Reps:

  1. Ring Plank Hold (60-90 Seconds)
  2. High Lateral Box Step Downs (Weighted)
  3. Seated Dumbbell Reverse Fly



Thursday August 11, 2022

Friday August 5, 2022

FRIDAY 05 AUG 2022

PART 1: No Touch Deadlift

5 Sets of 2 No Touch Deadlifts

 

Score = Lowest weight used for a working set

PART 2: “AMRAPPER’s Delight” [SWEAT]

AMRAP 15:

8 Toes to Bar

8 Deadlifts (115/85)

8 Lateral Barbell Burpees

 

Score = Rounds + Reps

 

[SWEAT]  as written

[TRAIN/COMP] Deadlifts (165/115)

 

STIMULUS: “AMRAPPER’s Delight” is a fast Threshold workout.

 

STRATEGY: Athletes should complete 8 Toes to Bar in 0:30 or less. Athletes should complete 8 Deadlifts in 0:30 or less. Athletes should complete 8 Burpees over the Bar in 0:45 or less.

 

SCALING: Athletes should choose a number of reps and variation of toes to bar that thet can complete in 2 sets of less and within the given timeframe. Athletes should choose a weight and number of reps on the barbell that they can complete unbroken every round. Athletes should choose a rep scheme and variation of Burpees over the bat that they can complete while moving constantly in under 0:45.

 

SCORING: In Part 1, athletes’ score will be the lightest load they use for a working set. In Part 2 athletes score will be total rounds + reps.

 

MODIFICATIONS

TOES TO BAR

-Reduce Reps

-Toes to space

-Knees to chest/elbow

-Sit-ups

-Hollow Rocks/V-Ups

 

DEADLIFTS

-Reduce Reps

-Reduce Load

-KB Deadls

 

BURPEES OVER THE BAR

-Reduce Reps

-Step over bar

-Step up from burpee

-Push-ups

AFTER CLASS

[Pull Conditioning]

AMRAP 1:30 x 10 Sets:

1 Unbroken Set of Muscle-ups

Easy Row With Time Remaining

Rest 30 Seconds After Each Round

Odd Sets: Ring Muscle-ups or Strict Pull-Ups

Even Sets: Bar Muscle-ups or Ring Rows