Saturday 3.23.19

8AM - 9:30AM OPEN GYM


10:00AM 19.4 Intramural Open (REGISTERED ONLY)


Friday 3.22.19

Open & Fitness
Choose 1 Machine:
AMRAP 15 Max Cals
Rest 10 min
AMRAP 15 Max Cals

3 Way Plank 0:15 + 0:15 Rest x 8 Rounds

Alpha

19.5 Movements Trial Run @ easy pace. Goal is to get a feel for the movements and get some blood flowing.


Thursday 3.21.19

MAKE UP A WORKOUT YOU’VE MISSED OR HIT A RECOVERY PACED WORKOUT

FOLLOW OUR CHECKLIST

ALPHA

20 MIN GOAT/WEAKNESS WORK & 20 MIN SKILL PRACTICE

MOBILITY - 20-40 MIN ROMWOD OR MOBILIZING

REASON INTRAMURAL WEEK 4

REASON IO 19.4.jpg

BBB 2782

CCC 2827

VICKY 2928

REASON Intramural Scoring Criteria

- On a weekly basis, each team will submit 10 athletes.

- These athletes will be scored 1-30.

- 1st over will be awarded 100 points, 2nd - 97 points, 3rd - 94 points and so on to 30th - 13 points.

- In the event of a tie, for example: for 1st: Athlete 1&2 will receive 100 points and 3rd will receive 94.

- Non-submitted athletes will be required to perform the WOD and meet a minimum work requirement to be eligible to awarded 10 points for the week.

- On a weekly basis, the team with the most Saturdaze participation will also be awarded a additional 20 points. The head to head winner will be awarded 10 points for their team weekly as well.


AWARDS - One Time

There are 5 awards up for grabs. Most Participation (active roster athletes out of the draft), Rookie of the Year, Most Improved, Spirit of the Open, and Fittest Master. These one time awards for the entire open are worth 50 points to their teams.

Each team captain will deliberate with their team and vote to submit 3 athletes from OTHER teams. After submission, a panel will choose the finalists.

Wednesday 3.20.19

Open & Fitness
On the :30s x 10 - 2 Deadlifts
Sets #1+2 (0:00+0:30) - 63% of estimated 1RM
Sets #3+4 (1:00+1:30) - 66%
Sets #5+6 (2:00+2:30) - 69%
Sets #7+8 (3:00+3:30) - 72%
Sets #9+10 (4:00+4:30) - 75%

With two sets inside each minute, we will be changing weights after ever two sets. A total of (5) weights, climbing from 63% to 75%.

On the 4:00 x 5 Rounds:

20/16 Calorie AB

15 CTB Pull-Ups

Max Strict HSPU in time remaining

Alpha

3 Rounds:

10 Burpee Box Jump Overs (30"/24")

100m Farmers Carry

200m Sled Drag

Rest 2:00 between sets.


Tuesday 3.19.19

HAPPY BIRTHDAY ANDREW CHAN!

Open & Fitness

For Time:
70/50 Calorie Row
50 Thrusters 50/35#
30 DBall Cleans 150/100#
*Every 10 repetitions,  D-BALL Carry 50’

Alpha
On the Minute x 10:
3 Back Squats
Aim is to build to a heavy triple for the day. Intentions are to start at a lighter load (70%), and build to the vicinity of 85-90% by the final set. Stimulus behind is the capacity to move challenging loads under fatigue.

Percentages:
Set #1 - 70% of estimated 1RM
Set #2 - 73%
Set #3 - 76%
Set #4 - 79%
Sets #5-10 (6 Sets) - Build to a heavy triple. Post all (10) sets below for tracking.

50-40-30-20-10: GHD Sit-Ups
Run 1000m-800m-600m-400m-200m after each set

Monday 3.18.19

HAPPY BIRTHDAY TOMMY LAM!

Open & Fitness
Open 19.4

OR

AMRAP 12
2 Squat Snatch 135/95#
200m Run
8 Cal Ski

Ascending ladder of Snatch...2/4/6/8 etc…
Intended Stimulus: Athletes should choose a weight and pull/push up scale so that they can move continuously.

Alpha

Snatch
On the Minute x 11:

Minute 1 @ 70%

Minute 2 @ 75%

Minute 3 @ 80%

... Minute 4 - Rest

Minute 5 @ 75%

Minute 6 @ 80%

Minute 7 @ 85%

... Minute 8 - Rest

Minute 9 @ 80%

Minute 10 @ 85%

Minute 11 @ 90%

Not on the clock:
3 Singles, at 85%

3 Rounds:
100 Double-Unders
50' Handstand Walk
5 Rope Climbs (15')
10 Power Snatches (155/105)


Friday 3.15.19

“Strict Fran”
21-15-9
Strict Pull Up
Thruster 95/65#

8 Rounds Tabata 0:20 on 0:10 off - Assault Bike


Alpha

19.4 Movements Trial Run @ easy pace. Goal is to get a feel for the movements and get some blood flowing.

REASON INTRAMURAL OPEN WEEK 3

Scoring Courtesy of JOBROHSU

Scoring Courtesy of JOBROHSU

Vicky - 2185
BBB - 2116
CCC - 2108

REASON Intramural Scoring Criteria

- On a weekly basis, each team will submit 10 athletes.

- These athletes will be scored 1-30.

- 1st over will be awarded 100 points, 2nd - 97 points, 3rd - 94 points and so on to 30th - 13 points.

- In the event of a tie, for example: for 1st: Athlete 1&2 will receive 100 points and 3rd will receive 94.

- Non-submitted athletes will be required to perform the WOD and meet a minimum work requirement to be eligible to awarded 10 points for the week.

- On a weekly basis, the team with the most Saturdaze participation will also be awarded a additional 20 points. The head to head winner will be awarded 10 points for their team weekly as well.


AWARDS - One Time

There are 5 awards up for grabs. Most Participation (active roster athletes out of the draft), Rookie of the Year, Most Improved, Spirit of the Open, and Fittest Master. These one time awards for the entire open are worth 50 points to their teams.

Each team captain will deliberate with their team and vote to submit 3 athletes from OTHER teams. After submission, a panel will choose the finalists.

Thursday 3.14.19

MAKE UP A WORKOUT YOU’VE MISSED OR HIT A RECOVERY PACED WORKOUT

FOLLOW OUR CHECKLIST

ALPHA

20 MIN GOAT/WEAKNESS WORK & 20 MIN SKILL PRACTICE

MOBILITY - 20-40 MIN ROMWOD OR MOBILIZING