• Tuesday, 10.27.20

    #teammatetuesday

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    A1. Low hang power clean x 3; build to max

    A2. Weighted pull-ups x 3-4 reps

    B. Repeats

    10 c2b pull-ups

    20 abmat sit-ups

    3 clean and jerks 205/133

    40 double Unders

    Rest 2 min x 4-5 rds

    *modify weights accordingly. (See whiteboard)

  • Monday, 10.26.20

    all smiles for Monday!

    /

    A. OHS : 5RM

    *front squats modification

    B. 4 rds 

    10 cal assault bike 

    200m run 

    (6-8-10-12)

    Thrusters  (95/63-115/93-135/93-155/103)

    Bar facing burpees 

    – Weight increases on bar each round. 

  • Sunday, 10.25.20

    Sunday Funday

    /

    8a – MOVE

    9:15a – Yoga

    /

    MOVE Sunday FUNDAY

    10/25/2020

    PaceSetter – Partner (Together but separate) 🙂

    Equip:

    Rower

    1-warm up DB

    1-workout DB

    Warm Up:

    AMRAP 8

    8 Cal Row

    8 Air Squats

    8 Strict Press (4/4)

    8 Hollow to Superman rolls

    Movements:

    1. 7-10 Cal Row/ Continuous Candlesticks

    2. 10 Ring Rows/ Flutter Kicks

    3. 100m Run / Floor Thruster w Push Up

    4. 5/5 SA DB Thrusters / Windshield Wipers

    *4:00 work / 1:00 Rest x4 Rounds*

    Athlete #1 preforms the required number of reps while athlete #2 preforms the complimentary movement continuously. Once athlete #1 reaches the required reps the athletes switch movements. This continues for the 4:00 min interval. Athletes rest 1:00 min then rotate to next station.

    0-4 work

    4-5 rest

    5-9 work

    9-10 rest

    10-14 work

    14-15 rest

    15-19 work

    Finisher:

    Thunderstruck ⚡️- Burpee Challenge

  • Saturday, 10.24.20

    A. Deadlift

    Minutes

    0-2: 15 reps at 50%

    2-4: 10 reps at 60%

    4-6: 5 reps at 70%

    6-8: 4 reps at 75%

    8-10: 3 reps at 80%

    10-12: 2 reps at 85%

    12-14: 1 rep at 90%

    14-16: 1 attempt at increase

    16-18: 1 attempt at increase

    B. 30-20-10

    T2b / K2E

    kB dual front rack alt lunge steps

  • Friday, 10.23.20 Fu/Fi

    Friday Feels

    /

    PHASE PROGRAMMING IS BACK

    /

    Function / Fitness:

    A. Back SqT : 2.2.2 cluster for day

    – 18 min

    B. Afap

    Buy in: 100kb swings 53/35

    Into, 5 rds

    10 push-up + renegade row (each arm)1

    10 dB s to OH 50/35

  • Thursday, 10.22.20

    TEAM THURSDAY

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    A. 5rm TnG clean in <14 min

    Rest 2-3

    B. Alt 1:1

    Amrap 15

    100m shuttle run

    5 burpee bj over 24/20

    10 alt dB hang clean and split jerk

    5 burpee bj over

    10 weighted sit-ups (1 dB)