Thursday 10.17.19

5:00 Erg Bike:
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

2 Rounds:
5 Pausing Overhead Squats (light load)
250m Light Row
5 Thrusters (light load)
15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station:
Superman Rocks
Hollow Rocks
Overhead Circles
Glute Bridges

5:00 Erg Bike:
Minutes 1+2 - Light Pace
Minutes 3+4 - Light/Moderate Pace
Minute 5 - Moderate Pace

Fitness & Open
--- Upper Body ---

1. Puppy Pose - 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor - 1:00/each

youtu.be/D0li2U56nO4

3. Wrist Stretches - 1:00

youtu.be/-L-8YRim2nw

 

--- Lower Body ---

1. Couch Stretch - 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose - 2:00/each

youtu.be/n5M-JlU210I

3. Butterfly - 1:30

youtu.be/mdYNs0nV5-8

4. Pike - 1:00

youtu.be/WSkPQ1lXfNk

5. Straddle - 1:00

youtu.be/HZRZ18fDleg

6. Kneeling Split - 1:00

youtu.be/0yxwdjCtM1Y


Wednesday 10.16.19

Fitness & Open
Strict Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

CAP 30

Trunk
4 Sets: Max Effort Plank

*Planks are “finished” when burning is felt in anything other than the abs.

Alpha

Quicksilver
3 Sets:
1000m ski/800m run
Rest 3:00
500m ski/400m run
Rest 2:00
250m ski/200m run
Rest 1:00


Tuesday 10.15.19


Fitness & Open

Heavy 21RM Deadlift
Heavy 15RM Deadlift
Heavy 9RM Deadlift


“Dead Dining”
3 Rounds
15 Deadlifts 225/155#
15/12 Cal Air Bike

CAP 10

Alpha

Odd Object Con
For Time:
400m DBall Walk (150/100)
*After every drop, complete 5 DBall Squats

If the athlete drops the ball during the course of the distance, before advancing, 5 squats must be completed.
This carry is completed at the belly, as are the squats.

Thruster
On the 2:00 x 5 Sets:
3 Thrusters

Bar taken from the rack. Not a max effort, but a true heavy set of 3 for the day.


Monday 10.14.19

Fitness & Open
Every 5 Min x 4 Rounds
CFR Block Run
30’ Double DB Front Walking Lunge 50/35#
20 Toes to Bar
AMRAP Handstand Push Up

Alpha

Squat Snatch 5x1
*3 Position Snatch (High Hang, Hang, Floor)
*Work to moderate heavy (70-80% for 3 sets)

Front Squat
Work to heavy set of 3.
*Don’t go to failure. Work up to 85-90% if possible.


Saturday 10.12.19

Teams of 2:

Buy in: 300 DU

3 rounds :

30 Dball to Shoulder (heavy)

200m run (team)

200 DU

2 rounds 

50 Wall Ball 20/14#

50 Cal Bike

200m run

100 DU

1 Round

70 TTB (shared)

70 Front Squat 95/65# (shared)

200m run (team)

Friday 10.11.19

Fitness & Open

Optional for Open Participants: Run thru of workout

Rowling - 10 Frames


EMOM 18
10/8 Cal Ski
10/8 Burpees
10 Dumbbell Push Press

Thursday 10.10.19

3 Rounds (Not For Score):
2 Minute Light Machine or Run
3 Strict Pull-ups
6 Push-ups
9 Kettlebell Swings (53/35)
12 Air Squats
15 AbMat Sit-ups

Directly Into...

3 Rounds (Not For Score):
2 Minute Light Machine or Run
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk

Fitness & Open
--- Upper Body ---

1. Puppy Pose - 1:00

youtu.be/GJmSVwsnQaI

2. Shoulder to Floor - 1:00/each

youtu.be/D0li2U56nO4

3. Wrist Stretches - 1:00

youtu.be/-L-8YRim2nw

 

--- Lower Body ---

1. Couch Stretch - 2:00/each

youtu.be/kbId9zYgoFQ

2. Pigeon Pose - 2:00/each

youtu.be/n5M-JlU210I

3. Butterfly - 1:30

youtu.be/mdYNs0nV5-8

4. Pike - 1:00

youtu.be/WSkPQ1lXfNk

5. Straddle - 1:00

youtu.be/HZRZ18fDleg

6. Kneeling Split - 1:00

youtu.be/0yxwdjCtM1Y

Wednesday 10.9.19

Waiter Squats
30 reps/side Light
20 reps/side Medium
10 reps/side Heavy
5 reps/side Very heavy

Rest 1-2 minutes between sets

Fitness & Open
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing Front Squats
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Bike

CAP 20

Alpha

MMMBop
2 Sets
:75 moderate jog
-rest :15-
:75 moderate jog
20/16 Cal Assault Bike (sub 250m fast if needed)
:75 moderate jog
-rest :15-
:75 moderate jog
15/12 Cal Assault Bike (sub 200m fast if needed)
:75 moderate jog
-rest :15-
:75 moderate jog
10/8 Cal Assault Bike (sub 150m fast if needed)
:75 moderate jog
-rest :15-
:75 moderate jog
5/4 Cal Assault Bike (sub 50m fast if needed)
:75 moderate jog
-rest :15-
:75 moderate jog
-Rest 3:00 b/t sets-

Tuesday 10.8.19

Tempo Deadlift
5 Sets of 1
Tempo: 6 Seconds Up, 6 Seconds Down
Sets: 45-50-55-55-55% of 1RM Deadlift

Spend remaining time building to a challenging 3 rep Deadlift (w/ stop at bottom)

Fitness & Open

Open 14.3
As many reps as possible in 8 mins of:
10 Deadlifts, 135/95 lbs
15 Box Jumps, 24/20 in
15 Deadlifts, 185/135 lbs
15 Box Jumps, 24/20 in
20 Deadlifts, 225/155 lbs
15 Box Jumps, 24/20 in
25 Deadlifts, 275/185 lbs
15 Box Jumps, 24/20 in
30 Deadlifts, 315/205 lbs
15 Box Jumps, 24/20 in
35 Deadlifts, 365/225 lbs
15 Box Jumps, 24/20 in

Alpha

Row
5 Sets
300m Mod-Fast
400m Mod-Faster
300m Mod-Fast
Rest :30 b/t reps
Rest :90 b/t sets

*Try to hold the same pace for the 300s each set. 

*The 400m should be the fastest pace each set.

Monday 10.7.19

Fitness & Open
@0:00
Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55#

@10:00
“Open 12.1 Over Bar”
AMRAP 7
Lateral Burpees over Bar

Rest 3 min

@20:00
10 MIN to find a heavy power Snatch

Alpha

Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition