Partners alternate whole rounds for time and complete five rounds each of:
Row 300/250 Meters
Push-Ups x 15/10
AB Mat Butterfly Sit-Ups x 20
Run 300 Meters
A.
Four sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between the sets of 5 reps)
Rest 3 minutes between sets
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Front Rack Reverse Lunges (135/95 lbs)
4 Muscle-Ups OR 8 Chest-to-Bar Pull-Ups
A.
Every 2 minutes, for 20 minutes:
Station 1 – Shoulder Press x 3-5 reps @ 20X1
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1
B.
For time:
1000 Meter Row
100 Kettlebell Swings (24/16 kg)
1000 Meter Row
A.
Every 2 minutes, for 16 minutes:
Station 1 – Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0
B.
For time
12 Power Cleans (185/135 lbs)
21 Burpee Box Jump Overs
9 Power Cleans
15 Burpee Box Jump Overs
6 Power Cleans
9 Burpee Box Jump Overs
For max reps:
60 Seconds of Kettlebell Front Rack Lunges
Rest 2 minutes
60 Seconds of Double-Unders
Rest 2 minutes
60 Seconds of Handstand Push-Ups
Rest 2 minutes
60 Seconds of Wall Ball Shots
Rest 2 minutes and then . . .
Every 2 minutes, for 24 minutes:
Station 1 – Kettlebell Front Rack Lunges
Station 2 – Double-Unders
Station 3 – Handstand Push-Ups
Station 4 – Wall Ball Shots
A.
Every 2 minutes, for 6 minutes:
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes:
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 6 minutes:
Clean x 1 rep
B.
Ten rounds for time:
3 Clean & Jerks (155/105 lbs)
4 Box Jumps (30″/24″)
Every 11 minutes, for 33 minutes:
40/30 Calorie Assault Bike
1000/800 Meter Row
15-10 Strict Handstand Push-Ups
-OR-
9/6 Muscle-Ups
(thank the 6am coach for the extra minute 😉)
A.
Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
B.
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts (275/185 lbs)
10 Chest-to-Bar Pull-Ups
A.
Four sets of:
Push Press x 3-5 reps
Rest 30 seconds
Weighted Plank x 45-60 seconds
Rest 90 seconds
B.
For time:
Run 600 Meters
30 Thrusters (115/75 lbs)
30 Toes-to-Bar
Run 600 Meters
A.
Every 2 minutes, for 6 minutes:
Snatch Balance x 2 reps
Followed by…
Six sets of:
Hang Snatch + Snatch from Below the Knee + Snatch
Rest 2 minutes between sets
B.
Complete as many rounds and reps as possible in 9 minutes of:
6 Hang Squat Snatches (135/95 lbs)
6 Bar-Facing Burpees
Because we have some people competing at Iron October tomorrow, let’s have some fun with a few of the events they will be taking on. Best of luck to Coach Rob, Kelsey, Marilyn, Rosa, Jenna and Christina.
In teams of two, complete the following for times:
Four rounds of:
Box Facing Burpee Box Jump Overs x 15
*Power Cleans x 15
RX
Round 1 = 185/125 lbs
Round 2 = 205/135 lbs
Round 3 = 225/145 lbs
Round 4 = 245/155 lbs
**Scaled
Weight stays at 155/105 lbs
(or a challenging weight for all 4 rounds)
Rest 5 minutes and then . . .
For time:
Run 600 Meters (together)
20 Calorie Row
Run 600 Meters (together)
30 Calorie Row
Run 600 Meters (together)
40 Calorie Row
150 Double-Unders
Back Squat x 1 Rep Max
Shoulder Press x 1 Rep Max
Deadlift x 1 Rep Max
-OR-
Power Clean x 1 Rep Max
Bench Press x 1 Rep Max
Overhead Squat x 1 Rep Max
As of right now we are planned to be open on Thursday 10/11. Coaches will be assessing whether to change the workout below or cancel classes as the day progresses. Please check the blog and the Facebook page for updates.
A.
Two sets of:
Weighted Pull-Up x 3-4 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 45-60 seconds
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (115/75 lbs)
12 Wall Ball Shots
Rest 4 minutes, and when the running clock hits 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Ring Dips
Rest 4 minutes, and when the running clock hits 20:00…
Row 1000/800 Meters at Recovery Pace
A.
Every 2 minutes, for 6 minutes:
Power Clean x 3 reps
Immediately followed by…
Every 2 minutes, for 6 minutes:
Power Clean x 2 rep
Immediately followed by…
Every 2 minutes, for 6 minutes:
Clean x 1 rep
B.
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs
5 Toes to Bar
A.
Take 15 minutes to build to today’s heavy Push Press
B.
Four rounds for time of:
400 meter run
25 Push-Press (95/65 lbs)
50 Double Unders
A.
Every 2 minutes, for 6 minutes:
(Snatch Push Press + Overhead Squat) x 2 reps
Six sets of:
2 Hang Snatches + 1 Snatch
*Heavier than last week
B.
Two sets for times of:
40 Wall Ball Shots
30 Russian Kettlebell Swings (heavy)
20 Pull-Ups
10 Strict Handstand Push-Ups
Rest 4 minutes
A.
Two sets for times of:
21 Hollow Rocks
12 Bar Facing Burpees
50-Foot Handstand Walk (5 Wall Climbs)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 3 minutes of:
50 Wall Ball Shots
30 Toes-to-Bar
15 Ground to Overhead
Rest 3 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
50 Wall Ball Shots
30 Toes-to-Bar
15 Ground to Overhead
Rest 3 minutes, and then…
For time:
50 Wall Ball Shots
30 Toes-to-Bar
15 Ground to Overhead
Men: 115, 135 or 155 lbs
Women: 75, 95 or 105 lbs
A.
Take 10 minutes to build to a heavy-ish Front Squat, and then…
Every 2 minutes, for 10 minutes of:
Front Squat x 3-5 reps @ 30X1
B.
Against a 2-minute running clock, complete:
18/12 Calories on the Assault Bike
Kettlebell Swings x max reps
Rest 2 minutes between sets, and complete a total of four sets.
A.
Two sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds
Rest 2 minutes
B.
Every 10 minutes, for 30 minutes, for times of:
Row 1000 Meters
15-20 Pull-Ups
15-20 Push Presses (95/65 lbs)
A.
Every 2 minutes, for 14 minutes:
*Sets 1-4 – Power Clean to a “Heavy” Double
*Sets 5-7 – Power Clean to a “Heavy” Single
B.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Power Clean x 2 reps
(select the heaviest load you can keep for the 10 sets)
Even Minutes – Run 200 Meters