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Tuesday – October 1

AMRAP 24

100 M Run

3 Muscle Ups OR 5 Chest to Bar Pull Ups OR 7 Pull Ups

6 Unbroken Hang Clean and Jerks (115/75)

9 Toes to Bar

*Rest 1 Minute after each round

*Penalty for breaking Clean and Jerks = 6 Burpees

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Barbell class – 815pm

A) 8 sets:

10 1-arm KB deadlift

10 heavy Russian KB swings

Rest 0:45

B) Touch-and-go power clean

5 x 5, climbing

Rest 2:00 between sets

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*Todays gymnastics focus is meant to show you where you are and allow you to discover where you want to be. SCALE APPROPRIATELY – we are looking for constant movement over this 24 minutes, not standing around staring at your pull-up bar.

Monday – September 30

Alternating EMOM 20

Odd Minutes: 7 KB Swings + 7 Handstand Push Ups

Even Minutes: 2 Heavy Squat Cleans

*Not recording

*Work in odd minutes should be completed in under 40 seconds

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*There is a lot to think about today. Narrow your focus: if you need the handstand work, keep the squat clean weight down, and vice versa. To underscore this purpose for today, we will NOT be recording todays scores.

Saturday – September 28

In Teams of 2

From 0:00-10:00

Timekeeper: 200 M Run

*Max Meter Row

From 12:00-21:00

Timekeeper: 10 DB Snatch + 10 Wall Balls

*Max Double Unders

From 23:00-31:00

Timekeeper: 7 Power Cleans (155/105)

*Max Burpees to Target

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The timekeeper portions of this workout are meant to be done as aggressively as you can. Make sure you keep the intensity up on those and if you need a break, do so on the max-rep portions.

Friday – September 27

Part 1:

“Crossfit Open 18.5”

7 Minute Rep Ladder (Increasing by 3’s)

3 Thrusters (100/65)

3 Chest to Bar Pull Ups

Part 2:

Muscle Up / Core Work

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Keep in mind, “Fran” is 45 reps (with normal pull ups). Fran-reps are achieved after the set of 15. Use that to help pace yourself if you have done Fran before. This is a nasty couplet that requires you to stop before you hit the failure point. 7 minutes may not seem long, but going too fast – too early will come back to bite.

Thursday – September 26

Part 1:

4 Sets

120 ft Weighted Carry

Part 2:

5 x 3

Bench Press

5 x 3

Deadlift

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We did enough conditioning for a month yesterday! Maybe not….but anyway we continue our “get strong” Thursday programming with Bench and Deadlift.

Wednesday – September 25

In Teams of 2 (1 working / 1 resting)

12,000 / 10,000 M Row

*Athletes will work/rest for 3:00 for 5 sets each

*Then turn it in to 2:00 each until distance is achieved

*45 Minute Cap

*Pairs will be picked out of a hat.

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Olympic lifting – 815pm*

A) 5 sets

Kang squat x 5

Push press x 5 @ 21X2

B) Power clean + push jerk

“Heavy single”

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Every now and then, you should focus on a single modality and go long. Whether it be a row, bike, ski, run…etc, this is a part of fitness that we don’t do very often. The interval approach should help you maintain a decent pace throughout.

Tuesday – September 24

BISON BENCHMARK #14: Re-Do!

2 Rounds

3 Strict Handstand Push Ups

6 Snatches (115/75)

2 Rounds

5 Strict Handstand Push Ups

6 Snatches

2 Rounds

7 Strict Handstand Push Ups

6 Snatches

2 Rounds

9 Strict Handstand Push Ups

6 Snatches

*10 Minute Cap

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A lot of work has been put in to this benchmark for a lot of you and we are ready to take this one on again! Be conscious if your intensity early on and try to find your pace, be smart!

Monday – September 23

From 0:00 – 7:00

800 M Run, then

AMRAP remaining time

20 Air Squats

6 Strict Pull Ups

From 10:00 – 17:00

800 M Run, then

AMRAP remaining time

12 Walking DB Lunges (1 DB)

6 Chest to Bar Pull Ups

From 20:00 – 27:00

800 M Run, then

AMRAP remaining time

10 Pistols

6 Pull Ups

*Record 3 scores

*No Butterfly Pull Ups

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3 x 800 M Runs won’t be easy, but you are doing them in your most rested state each time. The focus here will be a consistent running pace all three rounds, pull up strength work, and our first of a few workouts where will be working on Pistols.