Sunday – August 25
OPEN GYM: 9 – 11 AM
OPEN GYM: 9 – 11 AM
In Teams of 2 (1 working / 1 resting)
AMRAP 30
30 Deadlifts (95/65)
200 M Run (together)
30 Pull Ups
200 M Run (together)
30 Front Squats (95/65)
200 M Run (together)
30 Hang Power Cleans (95/65)
200 M Run (together)
*At the end of each round, pairs must choose between adding 15 reps to barbell movements OR adding 30#/20# to the barbell and keeping reps at 30. Pull Ups are always 30 reps.
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Decisions, Decisions. Do you want to challenge the stamina? Or do you want to challenge the strength? There is no right or wrong here. But this is going to be brutal either way. Hope you bring it!
Part 1:
3 Rounds
60 Double Unders
24 One Arm Overhead DB/KB Walking Lunges (switch every 6 reps)
*9 Minute Cap
Part 2:
3 x 3
3 x 2
3 x 1
Snatch
*Not recording
*Rest less than 10 seconds between reps on sets of 3 and 2
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Part 1 is meant to be aggressive and fast. Find a DB/KB that you are confident that you can get the lunges done “unbroken” besides switching arms, Be careful with increasing the load on the snatch, movement BEFORE load.
3 Rounds
15 Box Jump Overs
5 Muscle Ups OR 10 Chest to Bar Pull Ups
then
400 M Run
then
3 Rounds
12 Burpees
4 Muscle Ups OR 8 Chest to Bar Pull Ups
then
400 M Run
then
3 Rounds
9 Burpee Box Jump Overs
3 Muscle Ups OR 6 Chest to Bar Pull Ups
then
400 M Run
*30 Minute Cap
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The challenge of this workout will be properly pacing the Box Jumps / Burpees / BBJO so that you can have enough juice to get back on that rig and sustain the movement quality. Even though those reps go down, these movements do run in to each other a bit so be calculated!
25 Toes to Bar
then
1-3-5-7-9
Snatch (125/80)
*5 Strict Handstand Push Ups after each set
then
25 Toes to bar
then
1-3-5-7-9
Strict Handstand Push Ups
*5 Snatches after each set
*25 Minute Cap
*Not recording the time of this workout
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Approach this workout with a strength-mindset more so than a fast-as-possible mindset. Keep the intensity high but hopefully we are starting to gain some awareness of how long we need to get X reps done, most notably on the HSPU.
5 Sets
4 Minutes to complete:
300/250 M Row
20 Back Squats (unbroken)
Rest 3-4 Minutes between sets
Set 1: Empty Barbell
Set 2: Warm up weight
Set 3: Safe but challenging weight
Set 4-5: Go for it
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If you were here last week, you got a set of 20 back squats it. Your challenge? Hit that weight (if not a little more) under slight duress and fatigue.
Open Gym: 8 AM – 10 AM
In Teams of 2 (1 working / 1 resting)
10 Burpee Pull Ups, then
3 Rounds
10 Chest to Bar Pull Ups
20 DB Snatch
50 Double Unders
then
10 Burpee Toes to Bar, then
3 Rounds
10 Toes to Bar
20 Hang Snatch (115/75)
50 Double Unders
then
10 Burpee Muscle Ups, then
3 Rounds
10 Muscle Ups
20 Snatch
50 Double Unders
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*Your arms will be overhead a lot today – prep your shoulders and wrists as they take a lot of tension today. To keep up the intensity of today’s workout, it is NOT a good day to work on double unders – scale appropriately from the start!
Part 1:
“Moore”
AMRAP 20
1 Rope Climb
400 M Run
Max Rep Unbroken Strict Handstand Push Ups
*Record total HSPU
*If you have a set where you record less than 3 HSPU, add a scale for your next set.
Part 2 (Optional):
3 Sets
Max Rep Seated DB Strict Press
*Choose a weight you can do 10+ unbroken
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*Remember the Benchmark workout today and push your muscle endurance to the limit. Start with the most difficult version of the strict handstand pushup that you can perform and scale back after failure
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Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.
Part 1:
3 Sets (not for time)
500/400 M Row (hard)
60 ft Double KB/DB Walking Lunge
*KB/DB must be on shoulders
Part 2:
2 x 20
Back Squat
*Set 1 = Feeler
*Set 2: “Go for it”
*Suggestion is to start at 30-40% on set 1
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*Part 1 is our “primer” today to get ready to squat. The 20-rep squat domain is very tricky. Use today to “feel it out” as we try something new!
