Weekly Programming: 0924 – 0930

Monday, September 24, 2018

L200 – Strength

Back Squat:
– Build Up to a Heavy Double

L200 – Conditioning

“Lace Up”
AMRAP 13:
– 60 Dumbbell Snatches (50/35)
– 50 Wallballs (20/14)
– 40/30 Calorie Row
– 30 Burpee Box Jumps (24/20)

Athletes will start with 15 minutes to build up to a heavy double on the back squat. In “Lace Up” with 180/170 reps per round, athletes will see how far they can make it into this workout over the course of 13 minutes. The goal is for every athlete to get to the burpee box jumps. In order to accomplish that, we want to choose weights on the dumbbell snatches and wallballs that athletes are capable of completing 25+ repetitions unbroken when fresh.

L100 – Strength

Back Squat: 5 x 5

L100 – Conditioning

AMRAP 13:
– 40 Dumbbell Snatches
– 35 Wallballs
– 30/20 Calorie Row
– 25 Burpee Box Jumps

 


Tuesday, September 25, 2018

L200 – Conditioning

“Even Stevens”
Alternating On the Minute x 16 (8 Rounds):
– Even: 10 Hand Release Push-ups + 20 Double Unders
– Odd: Max Calorie Row

In this EMOM-style workout, athletes will have the whole first minute to complete 10 hand release push-ups and 20 double unders. The rep number or variation athletes choose on the push-ups should be something they can complete 20+ repetitions unbroken when fresh and within 2 sets during the workout. The variation on the rope should be something that athletes can complete 50+ repetitions when fresh and/or unbroken within the workout. We’re ideally looking to finish the first set in 40-45 seconds in order to hold those numbers for the rounds to come. At the top of the following minute, athletes will complete as many calories on the row as possible. The score today is lowest number of calories on the rower over the course of the 8 rounds.

L100 – Conditioning

Alternating On the Minute x 16 (8 Rounds):
– Even: 10 Hand Release Push-ups + 30 Single Unders
– Odd: Max Calorie Row

 


Wednesday, September 26, 2018

L200 – Strength

Thruster:
– Build Up to a Heavy Triple

L200 – Conditioning

“Flash Flood”
2 Rounds:
– 400 Meter Run
– 21 Thrusters (95/65)

Two part workout today with a focus on the thruster. Athletes will begin the day by building to a heavy set of three from the floor. Athletes have the option of squat cleaning the first rep on both pieces today. “Flash Flood” is design to be quick and dirty sprint workout. The weight athletes choose here is something that they know they can complete with a maximum of one break each set. If athletes are on the fence about weight, it is better to go too light and unbroken than too heavy with multiple breaks.

L100 – Strength

Thruster: 6 x 3

L100 – Conditioning

3 Rounds:
– 200 Meter Run
– 12 Thrusters

 


Thursday, September 27, 2018

L200 – Conditioning

“Go Fish”
For Time:
– 1,000 Meter Row

Directly Into…

3 Rounds:
– 21 Deadlifts (135/95)
– 15 Lateral Barbell Burpees
– 9 Push Jerks (135/95)

Athletes will begin “Go Fish” by completing a buy-in 1000 meter row. This only happens once, with three rounds of 21-15-9 to follow. Of the two barbell movements, the deadlift will be very light, while the push jerk will be the limiting factor. Looking to choose a weight that athletes could push jerks for 20+ repetitions unbroken if they needed to. Within the workout, we want to be able to complete these in 1-2 sets. Burpees are lateral over the bar, with no need to come to full extension at the top of the rep.

L100 – Conditioning

For Time:
– 1,000 Meter Row

Directly Into…

3 Rounds:
– 21 Russian KBS
– 15 Burpees
– 9 DB Push Jerks

 


Friday, September 28, 2018

L200 – Conditioning

“Criss Cross”
AMRAP 15:
– 30 Double Unders
– 15 Power Cleans (115/80)
– 30 Double Unders
– 15 Toes to Bar

In “Criss Cross”, we are looking for weights and movement variations that athletes are capable of cycling unbroken when fresh, understanding that they will definitely break up repetitions during the workout. Rather than load or movement complexity being a reason to stop, breathing and grip will likely be limiting factors in this 15 minute workout. Bringing down the reps or difficulty of the higher skilled double unders and toes to bar are great options to allow athletes to work on the movement while still maintaining a good rhythm and pace.

Following the metcon, athletes will complete three unbroken max distance farmer carries with dumbells or KBs in both hands. Athletes should circle the L200 area. Score is load, but distance for each attempt should be posted in notes.

L200 – Strength

Farmers Carry:
– Three Unbroken Max Distance Carries
*As heavy as possible. Rest 2 minutes between sets.

L100 – Conditioning

AMRAP 15:
– 40 Single Unders
– 10 Hang Power Cleans
– 40 Single Unders
– 10 Knees to Elbows

L100 – Strength

Farmers Carry:
– Three Unbroken Max Distance Carries
*As heavy as possible. Rest 2 minutes between sets.

 


Saturday, September 29, 2018

NO CLASSES

*Gym Closed*

 


Sunday, September 30, 2018

NO CLASSES

*Gym Closed*