Comp Training @ 7am
Open Gym @ 9am
Endurance Club @ 9am
Ana’s Strength Class @ 10am
Row 1000m
8-10 min
Dynamic Stretching
For time:
1 mile run
Rest 3 mins
800m Run
Rest 2 mins
400m Run
Rest 1 min
200 Air Squats
Rest 1 min
400m Run
Rest 2 mins
800m Run
Rest 3 mins
1 mile Run
Great job to everyone who put their stamp on 19.1 yesterday. Some very impressive efforts!!! If you still need to do it, don’t wait. Trust me, you’ll be happy its done and behind you.
15 Minutes of Knockout/Lightening
*5 Evil Wheels + 100m Run if you get knocked out.
Hang with Active Shoulders for 60 Seconds total
3 Superman Hollow Pause while hanging
2 Kipping Pull-ups with 1 second pause with chin over bar
3x 1 Pull-up + 1 Kip Swing
Partner AMRAP 20 Minutes
Run 300m
10 Pull-ups
10 Push-ups
15 Ground to Overhead (115#/85#)
One partner runs while the other partner works. Then switch.
Rx+ is
Chest to Bar Pull-ups
Handstand Push-ups
Ground to Overhead 135#/95#)
Split Jerk
On the 2:00 x 6 Sets:
2 Split Jerks
*After each set, complete 40 Double-Unders
Percentages:
Set #1 – 75% of current 1RM Split Jerk
Set #2 – 78%
Sets #3-6 – Build to a heavy double for the day.
“Barista”
Teams of 4:
150/100 Calorie Assault Bike
70 Power CJ (135/95), 70 Toes to Bar
50 Power CJ (155/105), 50 CTB Pull-Ups
30 Power CJ (185/125), 30 Bar Muscle-Ups
150/100 Calorie Assault Bike
25 x Banded Pull-aparts in front w/bent arms
25 x Banded Pull-aparts overhead w/straight arms
Row 5 Calories
5 Jumping Squats
Row 10 Calories
10 Jumping Squats
Row 15 Calories
15 Jumping Squats
Butterfly stretch, back on ground feet on wall
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
Friday Night Lights will start at 4pm. Arrive when you can. The Open workout will be the WOD on Friday, but we hope to see as many of you as possible on Friday evening.
800m Row
Alternating EMOM for 14 Minutes
Odd: 50 Singles + 5 Box Jumps
Even: 5 Push-Ups + 3 Superman to Hollow
then
3 Rounds of
5 Pull-ups
10 Squats
For time:
1000m Row
5 Rounds of Cindy
25 Box Jumps
20 Burpees
15 Box Jumps
10 Burpees
20 Calories Air Assault Bike
3 Rounds
Toy Soldier 20m
Bear Crawl 20m
Walking Lunge 20m
Burpee Broad Jump 20m
*10 Minute Time Cap
Medicine Ball Clean instruction:
Med Ball Deadlift x 10
Med Ball Deadlift Shrug & drop x 5-7
Med Ball Front Squat x 5-7
Med Ball Hang Squat Clean x 5-7
Put it together. Medicine Ball Clean from the ground 5-7 reps.
Yes, your workout MUST be squat cleans.
*Time Cap 10 Minutes
Chief Style
5 Rounds:
Each round is a 3 Minute AMRAP followed by a 1 minute rest.
The AMRAP is:
15 Medicine Ball Cleans
40m Shuttle Sprint
15 Wall Balls
40m Shuttle Sprint
Stand ALL THE WAY UP on your medicine ball cleans, BEFORE pulling under AND BEFORE dropping it for the next rep.
**10m = 1 point (rep)
***Start each 3 minute section at the beginning of the AMRAP. Do not roll over.
Grab a friend and make them do 1 Minute Couch Stretch each leg AND 1 minute pigeon on a box each leg.
Competition Primer
On the Minute x 20 (4 Rounds):
Minute 1 – 5 Pausing Overhead Squats (115/80)
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 Toes to Bar + 10 Alternating Dumbbell Snatches (50/35)
Minute 4 – Handstand Walk Practice
Minute 5 – 12/9 Calorie Ski Erg or Assault Bike
