Oct 2-8

Sat Oct 2

12 Min to build to a clean around 80% of your 1RM

Then on a 30Min Clock

5 Rounds
Partner 1 has 1 minute to do
5 Pulls on rower for Max Cals and 1 Clean at around 80%
Partner 2 has 1 minute to do
5 Pulls on rower for Max Cals and 1 Clean at around 80%

5 Rounds
Partner 1 has 1 minute to do
6 Pulls on rower for Max Cals and 5 Pull Ups
Partner 2 has 1 minute to do
6 Pulls on rower for Max Cals and 5 Pull Ups

5 Rounds
Partner 1 has 1 minute to do
7 Pulls on rower for Max Cals and max Burpees over the bar
Partner 2 has 1 minute to do
7 Pulls on rower for Max Cals and max Burpees over the bar

If you are biking or skiing instead of rowing, go for 20 seconds each round.

At the end of 30 min, each partner will have done 90 pulls on the rower, 5 cleans, 30 pull ups and 5 rounds of burpees.
Add up the total # of cals and total # of burpees

 

Sun Oct 3

Open 8-11
Class at 9AM

50 Cal or 2 Lap Run
18 deadlift 225/155
18 hspu
15 Deadlift 255/175
15 hspu
12 dl 315/205
12 hspu
9 dl 335/225
9 hspu
6 dl 365/245
6 hspu
50 cal or 2 lap run

M-F 

Doors open at 5AM Classes 6AM,7:15 and noon.
Mon and Tues 5,6,7PM
Wed and Thurs 5 and 6:30PM
Fri 5:30PM

Monday Oct 4

Clean 
4×2
Front Squat
6×2
Use about 75% of your 1RM Clean.
If last week’s weight felt too easy, perform today’s reps with a 1 second hold in the bottom of each squat in addition to using 75%.

Metcon:

16 Min Cap
40-30-20-10
Wall Balls
KB Swings
4-3-2-1
Rope Climb

Tuesday Oct 5

Strict Press
2×5
1×3
1×1
Push Press
2×3

Metcon:

With a partner
Alternate exercises
15 Min AMRAP
10 Box Jumps
10 Pull Ups
1 Snatch + 1 Hang Snatch (Try to use your 1 rep strict press weight earlier today)

Wednesday Oct 6

20 Min EMOM
20 Double Unders and 5 Chest to Bar Pull Ups
(If you don’t complete a round in under a minute take the next minute as a break.
Scale the pull ups so that you are getting at least 5 rounds before needing a break
score the # of rounds)

5 Min Break

15 Min EMOM
1 Thruster 185/125 heavy but a weight you won’t miss

Thursday Oct 7

6×1 Snatch make the last 2-3 reps about 90% of your 1RM
6×3 OHS try to add 2-7# from last week

Metcon:

16 Min EMOM
Min 1 15 TTB
Min 2 5 Push Press + 10 Back Rack Step Back Lunges 95/65
Min 3 20 Push Up + Max Strict Pull Ups
Min 4 Rest
Score your Total Pull Ups

Friday Oct 8

5×5 Bench Press

After each set of bench
Perform either
30ft HS Walk
or
2 Wall Walks
or
30 Sec HS Hold
or
practice getting upside down
or
30 seconds of box push ups

Metcon:

“Christine”

3 Rounds For Time
Row 500m
12 Deadlifts use your bodyweight
21 Box Jumps (24”/20”)

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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