(551) 427-5077

Wednesday – October 23

3 Rounds

400 M Run

10 Sit Ups

5 Wall Balls (20/14)

.

200 M Run

15 Sit Ups

10 Wall Balls

.

100 M Run

20 Sit Ups

15 Wall Balls

*Rest 3 Minutes between rounds

*30 Minute Cap

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The main point of this workout is HARD RUNNING, harder than normal. Push the pace on every run knowing that the work inside is not high volume AND you are getting more than enough rest between rounds.

Tuesday – October 22

24 Minute Alternating EMOM (6 Sets)

1: 30 Seconds Cal Row (Hard)

2: 7 Strict Handstand Push Ups

3: 30 Seconds Unbroken KB Swings (53/35)

4: 10 Kipping Handstand Push Ups

*Not recording results

*Scale HSPU reps to something that can be done in under 40-45 seconds

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Odd Minutes are meant to tire out pulling muscles and increase the heart rate. Even Minutes should be a focus on clean and crisp movement. Scale reps so you can go in thinking 1-2 sets which will give you enough rest to row hard and KB Swing hard.

Monday – October 21

5 Rounds

12 Pull Ups OR 9 Chest to Bar Pull Ups OR 6 Muscle Ups

6 Burpees

12 DB Snatch (choose weight)

6 Burpees

12 Overhead Squats

*1 Minute between rounds

Round 1: 45/35

Round 2: 75/55

Round 3: 95/65

Round 4: 115/75

Round 5: 135/95

*25 Minute Cap

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We want each of these rounds to have a sense of urgency, so make sure you choose there gymnastic movement AND weights that allow that to happen. The later rounds of overhead squats need to be taken seriously, be ultra-aware of your positioning especially as you start coming out of the bottom.

Saturday – October 19

In Teams of 2 (1 working / 1 resting)

AMRAP 12

9/6 Cal Row

6 Deadlifts (155/105)

6 Burpees

*Each athlete will do one movement by his/herself – switching at each movement

4 Minute Rest

AMRAP 12

9 Sit Ups

6 Hang Power Cleans (155/105)

3 Strict Handstand Push Ups (scale: kip)

*Each athlete will do one movement by his/herself – switching at each movement

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With the short sets and a rest right after, your goal here is repetitive intensity. Keep the movements clean, but GO!

Friday – October 18

*PLEASE SHOW UP EARLY TO WARM UP. WE NEED TO DO TWO 20 MINUTE AMRAPS IN ONE CLASS.

Crossfit Open 20.2

AMRAP 20

4 DB Thrusters (50/35)

6 Toes to Bar

24 Double Unders

OR

Scaled Crossfit Open 20.2

AMRAP 20

4 DB Thrusters (35/20)

6 Hanging Knee Raises

24 Single Unders

Thursday – October 6

Part 1:

3 Sets

5 One-Arm DB/KB Row (Pause at top 3 seconds) – R

5 One-Arm DB/KB Row (Pause at top 3 seconds) – L

10 DB Step Ups (1 DB – held anywhere athlete chooses)

Part 2:

3-2-1-1-1

Bench Press

5 x 7

Back Squat

*Aim for all sets @65+%

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*Slow it down today and be prepared to push weight. Notice the difference in stimulus when we do short, heavy singles for bench versus the feeling of 5 sets of 7 back squats. How does your nervous system react?

Wednesday – October 6

33-27-21-15-9

Cal Row

*400 M Run after each row

*2 Minute Rest after each run

then

75 Wall Balls (20/14)

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Barbell Class (715pm – all levels welcome)

A) 3 sets:
Wall sit x 0:30, rest 0:20

Goblet squat x 5 @ 4441, rest 0:30

Half kneeling KB strict press x 5/5 @ 21X1

B) Thruster to “heavy 3” from floor

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*You will row today. You will run today. You will wall ball today. And you will sweat today. Accept these facts and bring it.

Tuesday – October 15

AMRAP 20

Chest to Bar Pull Ups

Handstand Push Ups

25 Double Unders

5 Deadlifts (225/155)

*Start at 2 reps C2B / HSPU and increase by 2 each round

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*SCALE APPROPRIATELY! As part of your long term fitness, you should have the desire to scale movements so that you are able to maintain the proper intensity for a given workout. Today we recommend choosing one movement towork on by performing it as prescribed, and anything beyond that you should be scaling back to do continuous repetitions.

Monday – October 14

Part 1:

3 Sets

8 Bulgarian Split Squats (each leg) – add weight if possible

8 Ring Dips OR 16 Push Ups

250/200 M Row Sprint

Part 2:

3 Rounds

16 Hang DB Clean and Jerk (choose weight)

12 Front Squats *

8 Box Jumps (24/20) – must step down

Round 1: 155/105

Round 2: 185/125

Round 3: 205/135

*12 Minute Cap

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Part 1 should prime the body for Part 2, but don’t overlook the importance of those movements to increase your strength and power. Part 2 is meant to be done at an aggressive pace, as the front squats should be completed in 1-2 sets each round.