Month: February 2020

OPEN GYM: 9 AM – 11 AM

In Teams of 2 (1 working / 1 resting)

10 Rounds (5 each)

12 DB Front Rack Walking Lunges

*I go, you go

then

42-30-18

Handstand Push Ups

DB Goblet Squats

then

10 Rounds (5 each)

12 DB Front Rack Walking Lunges

*I go, you go

then

42-30-18

Cal Row

Burpees Over Rower

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You are going to battle the leg fatigue on this one. Be aware of how heavy this legs feel, especially when trying to jump over the rower. I think breaking this up in to sets of 6-10 reps at a time is the way to go.

5 Rounds

7 Hang DB Clean and Jerk (R and L)

14 Box Jumps (24/20)

7 Deadlifts (185/125)

14 Pull Ups

*28 Minute Cap

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Let’s earn the weekend!! This is a grinder. Come in with a goal – whether it is time-per-round based or how you plan to break up the movements.

Part 1:

4 Sets (not for time)

5 Tempo Bulgarian Split Squats (30×1) – each leg

1 Rope Climb OR 5 Strict Pull Ups

10 Tempo DB Bench Press (30X1)

1 Minute Bear Crawl OR Handstand Walk

1 Minute intense Row OR Bike OR Ski OR Run

Part 2:

8-6-4-2-1

Front Squat

*Record heavy single

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Strength + Skill Day! Part 1 will take 15-20 minutes but you should be ready to dive right in to the squats. Don’t blow it out on the sets of 8-6-4…increase loads but save some in the tank for the 2 and 1.

21-18-15-12-9-6-3

Straight Leg Sit Ups

Push Ups

Toes to Bar

Seated 1 Arm DB/KB Press (each arm)

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Barbell Class – 715pm (All levels welcome!)
A) 5 sets:

Bench press x 5 @ 31X1
5 front scale to back scale (L/R)

B) Split jerk (with 3-sec pause)

5-5-3-3-3-1-1-1

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You have a couple of new-ish movements here that are going to make the movements you know a little more difficult. The pace on this does NOT need to be super fast – get the reps in. One more thing….the weight of the press should be something you can do 7+ reps of in a row on each arm prior to the workout. A good goal is to not let that thing hit the ground until each set is done!

Every 2 Minutes for 5 Sets

6 Burpees over Bar

2 Clean and Jerks

*MUST BE COMPLETE IN UNDER 1 MINUTE

*Record heaviest successful weight

Rest 5 Minutes and take 25-35% off the bar, then

AMRAP 10

3 Clean and Jerks

20 Double Unders

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We are going to work on some partially-fatigued lifting. Suggestion, don’t sell out on the burpee pace. You shouldn’t need more than 20-25 seconds to get the two heavy clean and jerks in. Part 2 should be a weight that can be done with quick singles throughout. An attainable goal here is 10+ rounds.

Part 1:

2×5 (75-80%)

2×3 (80-85%)

2×2 (85-90%)

1×8 (same weight as second set of 5)

Back Squat

*Farmer carry 120 ft after every 2 sets

*Scale the % if need be – you will see this 3 more times!

Part 2:

For Time:

2,000 M Row

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Day 1 of our Back Squat / Front Squat Cycle! This will be pretty tough – make sure you are moving well before you chase after those percentages. You will see this rep scheme several times – don’t obsess over the weight just yet. This is our 2,000 M Row retest! Find the pace you had last time ….and…well….stay under it. One of the most mental workouts we do of the year!

In Teams of 2

6 Rounds

6 Synchro Bar Facing Burpees

14 Toes to Bar

6 Synchro Bar Facing Burpees

14 Hang Power Cleans (135/95)

then

100 M Run (3 x each – relay style)

then

6 Rounds

4 Synchro Bar Facing Burpees

10 Chest to Bar Pull Ups

4 Synchro Bar Facing Burpees

10 Hang Power Cleans (165/115)

then

150/120 M Row (3x each – relay style)

*32 Minute Cap

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You can game this workout if you and your partner communicate well. Think about who works after the burpees and who gets the rest. Who goes in to the burpees after the other work, who goes in with rest? Ideally all reps are divided evenly, but you do not have to.

For Time:

300 Double Unders

120 Wall Balls (20/14)

100 Hang KB Snatch OR Hang DB Snatch (50 R / 5 L)

*Reps can be partitioned however you want

*30 Minute Cap

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YOU get to choose how you want to approach this workout. A bunch of quick sets with fast transitions? Or do you want lesser, but bigger sets where unbroken will be tougher?

1:30 work / 1:00 rest until completion

8 Rounds

5 Deadlifts (205/125)

10 Push Ups

right in to

1:30 work / 1:00 rest until completion

8 rounds

5 Push Press (135/95)

10 Pull Ups

*12 Round Cap (1 Round = 1:30 + 1:00 cycle)

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Intensity should be higher than normal, knowing you get the 1:00 rest multiple times. Pick a weight that is hard, but doable unbroken early on. Be aware – those Push Press are going to feel a lot heavier than you think considering what you did prior to starting.