Thursday, October 5th Partner Day!

Thursday, October 4th

Partner Day!

20 Min AMRAP

2-Muscle ups or 4-Chest to bar/ pull ups

6-Lunges

8-KB Swings

Post total rounds as a team to board and FitChalk

*One athlete completes an entire round before the next athlete begins*

Wednesday, October 4th “Learners Permit”

Wednesday, October 4th

1-Push Press

5-4-3-2-1

 

2-Conditioning

“Learners Permit”

12 MIN EMOM

min 1- :40 max bike

min 2- max push ups

min 3- max air squats

min 4- rest

post score each round to board and FitChalk

 

Open Training-

Goal Work for October

Tuesday, October 3rd “Undertow”

Tuesday, October 3rd

OPEN & PERFORMANCE
“Undertow”
5 Rounds:
10 burpees
30 Double Unders
9 Hang Cleans (115/80)

 
FITNESS
“Undertow”
5 Rounds:
10 burpees
60 Single Unders
9 Hang Cleans (95/65)

post rounds plus reps to board and FitChalk

 

Open Training-

1-Strict HSPU Test 1 set after warm up

2-Midline/Conditioning for quality

21-18-15-9

-Weighted sit ups

-Good Mornings

-Cal row

 

 

Monday, October 2nd “18 Wheeler”

Monday, Ocotber 2nd

18 min AMRAP

200m run

15-Wall Balls (20/14)

12-DB Snatch

9-Toes to bar

post rounds plus reps to board and FitChalk

 

Open Training-

1. Pause Overhead Squat
Build to a Moderate Single
3 second pause

2. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 75%
Minute 2 – 2 Reps @ 80%
Minute 3 – 1 Rep @ 85%
Minute 4 – Rest

3. Pausing Snatch Deadlift
5 x 2 @ 95%
2 Second pause just below knee

4. Back Squat Day 19

4×5@84%

5. Ring Muscle-Up Test
Max Reps
1 attempt

 

 

Saturday, September 30th Partner Day!

Saturday, September 30th

Partner Day!

1000m row

50-Overhead squats (75/55)

10-Hill sprints

50-Thrusters

80/60-cal bike

50-Front squats

post time to board and FitChalk

 

 

 

 

Friday, September 29th “Pull Over”

Friday, September 29th

1-Front Squat day 18

3×6@79%

2-Conditioning

“Pull Over”

21-Lateral burpee bar hops

21-Power cleans Open(135/95) PERF(115/75) Fitness(95/65)

21-Lateral burpee bar hops

post time to board and FitChalk

 

Open Training-

1. Clean and Jerk
On the Minute x 8
2 Squat Cleans + 1 Split Jerk
Performed at 70% of Clean and Jerk

2. Pausing Clean Deadlift
5×2 @ 70%
2 Second Pause at Knee

3. Midline
EMOM x 12
1st: 15 GHD Sit-Ups or weighted sit ups
2nd: 20 Hip Extensions or good mornings

Thursday, September 28th “Playground”

Thursday, September 28th

For Time

OPEN
“Playground”
1 Mile Run
21 Kettlebell Swings (70/45)
21 Goblet Squats
800 Meter Run
15Kettlebell Swings
15 Goblet Squats
400 Meter Run
9 Kettlebell Swings
9 Goblet Squats

 
PERFORMANCE
“Playground”
800 Meter run
21 Kettlebell Swings (55/35)
21 Goblet Squats
600 Meter Run
15Kettlebell Swings
15 Goblet Squats
400 Meter Run
9 Kettlebell Swings
9 Goblet Squats

 

FITNESS
“Playground”
600 Meter Run
21 Kettlebell Swings (45/25)
21 Goblet Squats
400 Meter Run
15Kettlebell Swings
15 Goblet Squats
200 Meter Run
9 Kettlebell Swings
9 Goblet Squats

 

Open Training- September Goal work

 

 

 

Wednesday, September 27th “Double Down”

Wednesday, September 27th

“Double Down”

8 min AMRAP

OPEN

10-Toes to bar

30-Double unders

 

Performance/ Fitness

8 min AMRAP

15-Ab mat sit ups

60-single unders

Post rounds plus reps

 

Open Training-

1-Build to heavy Power Clean and Jerk

2-Build to heavy Power Snatch

3-Row Conditioning

50-40-30-20-10 cal row

rest:20 after each set

 

Tuesday, September 26th “DT”

Tuesday, Septmber 26th

DT”

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Post time to board and FitChalk

 

Open Training-

1-Back Squat Day 17 3×6@79%

2-Run Conditioning-

Hill Sprints 6-5-4-3

Rest 1 min after each set

 

Monday, Septmber 25th “Double Take”

Monday, September 25th

OPEN
“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35/25 Calorie Bike
55 Handstand Push-ups
PERFORMANCE
“Double Take”
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35/25 Calorie Bike
55 Push press (95/65)
FITNESS
“Double Take”
AMRAP 15:
55 Power Snatches (75/55)
55 Pull-Ups
35/25 Calorie Bike
55 Push Press (75/55)

Post total reps to board and FitChalk

Open Training-

1. Snatch
On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

2. Overhead Squat
On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

3. Midline (ask coach for rep suggestions)
-GHD sit ups with back extensions

OR

-Weighted sit ups with Good mornings