Workout of the Day

10/31/18

Happy Halloween! Aiden and Dean at the Eerie Erie last weekend

Workout of the Day

Strength: 12 Minutes to Find a Max for Squat Complex
1 Tempo Back Squat+ 1 1&1/4 Back Squat+ 1 Back Squat
*Tempo is 3 Seconds Down, 3 Seconds in Bottom, Fast up.
*1&1/4 Instructional Video Here
*Record Heaviest weight used for complex

WOD:
King Kong
3 RFT:
1 Deadlift 455/320
2 Muscle Ups (Bar or Ring)
Squat Cleans 250/175
4 HSPU
*If Scaled Barbell Weights should be AHAP and Gymnastic movements should be the most challenging variation the athlete can perform.

10/30/18


Coach Scott at the Dallas Ultra Spartan Race this past weekend

Workout of the Day

Strength:
Tempo Dumbbell Chest Supported Row 4×10
*Tempo is Fast Up, 3 Second Hold and Squeeze at the top, and 3 Seconds Down.
*Record Heaviest Weight for Strength

WOD:
10 RFT
15 American KBS 53/35
15 Straight Leg Abmat Sit Ups

Core:
Barbell Rollouts 5×10 135/95
*Scaling would be using an Ab Roller instead of the Barbell.
*Not Scored

10/29/18

Iron Sharpens Iron Event at the Hangar

Workout of the Day

Strength: 25 Minute Cap
Bench Press 10-9-8-7-6-5-4-3-2-1
*Between each set perform 10 Band Pull Aparts with a light band.
*The goal is to build up to a Heavy Single, while keeping each set before the last challenging but Non-Maximal
*Record weight for Heavy Single

WOD:
12 Minute EMOM For Burpee Reps
10 Wallballs
Max Effort Burpees for the rest of the Minute

RX+: 30/20
RX: 20/14
L2: 14/10
L1: 10/6

Upper Body Accessory:
Tempo Dumbbell Fly’s 3×10- Light Dumbbells
*Tempo is 3 Seconds Up and 3 Seconds Down
*Not Scored

10/27/18

Dumbbells

Workout of the Day

1. Workout
100 American KBS 53/35
100 DB Push Press 50/30
100 Wall balls 20/14

*Score is time.

*1 Partner works on the movements above while the other partner does a plate carry (Anyhow) to the grass and back. Once the trip is made partners rotate. It is 100 Reps at each movement accumulated between partners.

2. Cashout/Cooldown
Group stretch

10/26/18

Walking Lunges

Workout of the Day

1. Strength
5 Rounds
10 Back Squats (Add Weight each round to achieve a 10RM)
100 Meter Sprint (Right away)
3:00 Rest (And add weight)

*Score is 10RM Back Squat, Emphasis on a lot of effort on the 100 Meter Sprints.

2. Workout
200 Total Walking Lunges (bodyweight or weighted athletes choice.)

3. Cashout/Cooldown
Group stretch

10/25/18

Strong Mama

Workout of the Day

1. Workout
8 Round Tabata’s of:
Banded Strict Pull Ups (Everybody is Banded, the strength of band used should reflect proficiency)
1:00 Rest
Dips (Use bar and/or bands if not proficient)
1:00 Rest
Dumbbell Row (Switch Arms each Interval)
1:00 Rest
Med Ball Push Ups (Knees are ok)
*Score Total Reps Completed for all movements.

2. Strength
Part 1:
Reverse Grip BB Row 3×10
*Score Weight

Part 2:
Barbell Row 3×10
*Score Weight

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