Weekly Programming: 0903 – 0910

Monday, September 03, 2018

REMINDER

LABOR DAY!

9:30 – 11am class only

All Levels – Strength

Clean:
– Establish a 1 Rep Max

All Levels – Conditioning

“Powder Keg”
AMRAP 5:
– 600 Meter Run
– 1 Round of “Cindy”
– Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:
– 400 Meter Run
– 2 Rounds of “Cindy”
– Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:
– 200 Meter Run
– 3 Rounds of “Cindy”
– Max Clean and Jerks (185/135)

Two parter today, beginning with athletes establish a one-rep max clean for the day. Athletes will then move on to a conditioning piece consisting of three 5-minute windows with descending run distance and ascending rounds of “Cindy” and barbell weights. 1 Round of “Cindy” is 5 Pull-ups, 10 Push-ups, and 15 Air Squats. The scores for each round are how many clean and jerks athletes were able to complete. The weights on the barbell should be something that athletes are capable of completing at least 15, 10, and 5 unbroken repetitions respectively when fresh.

 


Tuesday, September 04, 2018

L200 – Conditioning

“2k Row”
For Time:
– Row 2000m

The 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Following conditioning, athletes will perform some post-WOD strength work, completing 4 sets of weighted Bulgarian split squats.

L200 – Strength

Dumbbell Bulgarian Split Squat: 4 x 10
*10 reps each leg. Add weight each set.

L100 – Conditioning

For Time:
– Row 2000m

L100 – Strength

Dumbbell Bulgarian Split Squat: 4 x 10
*10 reps each leg.

 


Wednesday, September 05, 2018

L200 – Conditioning

“Eighteen Wheeler”
AMRAP 18:
– 12/9 Calorie Row
– 15 Wallballs (20/14)
– 12 Alternating Dumbbell Snatches (50/35)
– 9 Toes to Bar

Athletes will work through four movements across this longer AMRAP today. The weights and variations on all of these movement should be something that athletes are capable of completing unbroken when fresh and between 1-2 sets within the workout.

L100 – Conditioning

AMRAP 18:
– 12/9 Calorie Row
– 10 Wallballs (20/14)
– 10 Alternating Dumbbell Snatches (50/35)
– 10 Hanging Knee Raises

 


Thursday, September 06, 2018

L200 – Conditioning

“Fight Back”
5 Rounds:
– 1 Minute Kettlebell Swings (53/35)
– 1 Minute Reverse Lunges
– 1 Minute Russian Twists (45/25)
– 1 Minute Rest

“Fight Back” has athletes working for 3 minutes straight before resting for 1 minute. The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps. Athletes can keep a running count from their kettlebell swings to russian twists to make counting an easier task during the workout. The weight on the kettlebell should be something that athletes are capable of holding on to for 25+ unbroken repetitions when fresh.

L100 – Conditioning

5 Rounds:
– 1 Minute Russian Kettlebell Swings
– 1 Minute Reverse Lunges
– 1 Minute Russian Twists
– 1 Minute Rest

 


Friday, September 07, 2018

L200 – Strength

3-Position Power Snatch:
– Build to a Heavy Complex

L200 – Conditioning

“Daily Dozen”
AMRAP 12:
– 12 Lateral Barbell Burpees
– 9 Power Snatches (115/80)
– 6 Bar Muscle-Ups

Another two part workout today. Athletes will have the opportunity to work through the three positions of the snatch before completing power snatches in “Daily Dozen”. These three positions are the high hang (pockets), hang (above the knee), and from the floor. This complex is more about hitting the positions and moving well than it is weight on the barbell. Heavy is relative for the day. Where form starts to break down is a great place to call it.

Within the workout, the weight on the power snatches should be something athletes could complete 9 reps unbroken when fresh. Depending on athletes goals, they will complete some gymnastic variation for the last movement. Athletes with goals of competing locally or in the Open can complete bar muscle-ups (or a bar muscle-up progression movement), while athletes whose goals are focused outside of the gym can complete 12 pull-ups.

L100 – Strength

Hang Power Snatch: 4 x 4

L100 – Conditioning

AMRAP 12:
– 12 Lateral Barbell Burpees
– 9 Pull Ups
– 6 Hang Power Snatches

 


Saturday, September 08, 2018

All Levels

“Fender Bender”
Teams of 3
For Time (25 Minute Cap):
– 400 Meter Burden Run (45/25)
– 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
– 400 Meter Burden Run (45/25)
– 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
– 400 Meter Burden Run (45/25)
– 1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Teams will chip away at the work in today’s workout, breaking up the burden run distance and reps on the barbell as they see fit. There are only three 400 meter burden runs in the workout, with rounds of barbell work sandwiched between. Athletes will complete the run, followed by all three rounds on the barbell, before moving to the next run. This format repeats itself until the finish or the workout or when the clock hits 30 minutes. The push jerks are likely the limiting factor of the three barbell movements. The weight used should be something that athletes are capable of completing 20+ push jerks unbroken when fresh. Team will share one barbell unless athletes plan on using different weights.

 


Sunday, September 09, 2018

All Levels

“Down & Dirty”
For Time:
– 30/21 Calorie Row
– 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups
– 30/21 Calorie Row
– 2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups
– 15/10 Calorie Row
– 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups
– 15/10 Calorie Row
– 1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Abmat Sit-ups

There are two halves to this cardio and bodyweight workout, with no rest between them. Athletes will cut the work in half on the second part of the workout. Athletes should choose variations on the strict pull-ups and push-ups that allow them to complete the work in 1-2 sets each set. Similar to yesterday, athletes will complete their calories on the rower before moving to the two rounds of body weight movements. Once the two rounds of bodyweight movements are complete, they will move back to the rower, repeating this format until the completion of the workout.

 


Monday, September 10, 2018

L200 – Strength

Hang Power Clean:
– Build to Heavy Set of 3

L200 – Conditioning

“Power Steering”
3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans (155/105)

The hang power clean is the focus of this two part workout today. Athletes will have the opportunity to build to a “heavy” set of three for the day. Good mechanics are the priority of this first part, allowing athletes to carry over good habits into the second half. On “Power Steering”, looking for a weight on the barbell that could be cycled in 1-2 sets when fresh. Within the workout today, athletes can aim to get each set done in no more than 3 sets.

L100 – Strength

Hang Power Clean: 5 x 5

L100 – Conditioning

3 Rounds:
– 60 Air Squats
– 21/15 Calorie Row
– 15 Hang Power Cleans