Workout

10/24/18

Barbell Strength Class

Workout of the Day

1. Strength
5 Rounds on the 2:30 Clock
10 Bulgarian Split Squats/ Leg
*All Sets unbroken, no break from leg to leg besides needed foot transition.
*May add weight in any way if ROM and technique are proficient.
*Record Heaviest Set for Strength Portion.

2. Workout
Partner Elizabeth(ish)
21 Hang Power Cleans 135/95
21 Ring Dips
15 Hang Squat Cleans
15 Dips
9 Squat Cleans
9 Dips

*Partner 1 Completes all the Cleans, then rests as partner 2 does all the cleans, then partner one does dips while partner 2 rests etc. 1 Partner works at a time. Ideally equipment is shared. Different Barbells may be used if needed.

Cashout: 400 Meter Partner Farmer Carry (Trade as needed) 53/35

*Score for Metcon is total time to complete partner Elizabeth AND the Farmer Carry.

3. Cashout/Cooldown
3 Rounds NFT
15 BB Good Morning 45/35
15 Z-Press 45/35

10/23/18

All the wallballs

Workout of the Day

1. Workout

On a Continuous 18:00 Clock
From 0:00-4:00
5 Minute EMOM 1 Rope Climb
RX+- Legless
RX- With feet
L2- Attempt that is halfway or more
L1- 2-3 Rope Pulls

From 5:00-13:00
8 Minute AMRAP of Wallballs 14#/10#
Every Drop or Stopped Set has a BACKWARDS Jog on Tarmac Penalty (Down and back) before returning to wallballs.

*There is a one minute rest before the Second Rope Climb EMOM

From 14:00-18:00
5 Minute EMOM 1 Rope Climb

RX+- Legless
RX- With feet
L2- Attempt that is halfway or more
L1- 2-3 Rope Pulls

*Score is # of Wallball Reps. Also Record the most difficult Rope Climb Style accomplished in Notes.

2. Cashout/Cooldown
Athletes Choice Tabata Between:
Double Under/ Jump Rope Practice
Handstand Skill (Walking, HSPU, Kicking up etc.)
Sandbag G2O

10/22/18

How many more tarmac lifting days will we have?

Workout of the Day

1. Strength
10-8-6 Reps with a 6:00 Minute Cap
Sumo Stance Goblet Squat with :02 Pause
Single Arm RKBS (Each Arm)
Kneeling Unilateral KB Press (Each Arm)
#35/#16 RX
*Not Scored

2. Workout
3 Rounds For Reps
:30 Max Reps Deadlifts (OH Grip no Hook), 135/95
:30 Rest
:30 Bike for Calories
:30 Rest
:30 Tempo Ring Rows (3 Second Up/ 3 Seconds Down) Feet can be elevated
:30 Rest

3. Cashout/Cooldown
1 Max Effort Pull up bar hang (Timed)
5 Inch worms
10 Rollover V-sits
10 PVC Pass Throughs

10/20/18

Thrusters, everyone’s favorite!

Workout of the Day

1. Strength
Every 3:00 for 5 sets:
3 Thrusters

*The first 2-3 sets should be moderately loaded allowing for a build up across all 5 sets.

2. Workout
For time:
10-9-8-7-6-5-4-3-2-1
Unbroken Thrusters. Use 60% of today’s 3RM

3. Cashout/Cooldown
Group stretch

10/18/18

The Open is coming.

Workout of the Day

1. Workout
“14.1”
AMRAP 10:00:
30 Double unders
15 Power snatches (75lbs/55lbs)

2. Cashout/Cooldown
1:30 Upper back roll with plate
1:30/1:30 Barbell lower leg smash

10/17/18

Barbell Strength Class

Workout of the Day

1. Strength
Back squat
10-8-5-3-1-1-1-1-1
15 minutes building to easy single for the day

2. Workout
For time:
400 meter walking lunge

3. Cashout/Cooldown
5:00 Bike or row easy

10/16/18

Iron

Workout of the Day

1. Strength
Use 15 minutes to practice handstands. Try and get 2-3 rounds of:
:50 Hollow hold
:40 PVC hold
:30 HS facing wall hold
:20 Tripod headstand hold
:10 slow HS to tripod negative

2. Workout
10-8-6-4-2 reps for quality and time:
Box jumps (30″/24″)
Handstand Push-ups
Pull-ups (chest to bar if able)

*Use butterfly only if you used kipping in last pull-up workout and have over 20 gymnastic kipping pull-ups.
*Scale HSPU with 25# plate+ 1 abmat or pushups.

3. Cashout/Cooldown
25 Light barbell shoulder presses
20 Pass Throughs with PVC
15 Rollover V-sits

10/15/18

Snatch – First part of the Burgener total today!

Workout of the Day

1. Strength
Burgener Total-45 Minute Cap.
1RM Snatch
1RM Clean and Jerk
1RM Front Squat

2. Cashout/Cooldown
5:00 Stretching