And the winner is Casey !
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Friday - Sunday normal hours
Friday: 5:30 AM - 7:00 PM Saturday: 10:00am - Noon Sunday: 3:00 PM - 5:00 PM Monday: 9:00 AM - 1:00 PM Have a great weekend!
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 WARM-UP
200-m jog 1 set: 10 Alternating Spiderman Stretch 10 Leg Swing / leg (across the body) 10 alternating scorpion stretches 10 leg swings / leg (forward and backward) :30 Jumping Jack 1 set: 10 single-leg toe touches / leg 20 alternating Reverse Lunges :30 mountain climbers 1 set: 10 unweighted Good Mornings 20 Walking Lunge steps :30 Up-Downs 3 rounds: :30 Double Unders or attempts :30 rest On a 10:00 clock: Work up to heavy set of 4 step-back, front-rack lunges from a rack 1 round: 2 left-arm single-DB Front Rack Lunge 2 right-arm single-DB Front Rack Lunge 8 double-unders Test AMRAP 8:00: 8 left-arm single-DB Front Rack Lunge Reverse Lunges (35/50 lb) 8 right-arm single-DB front-rack step-back lunges 48 Double Unders Training AMRAP 8:00: 8 left-arm single-DB Front Rack Lunge Reverse Lunges (25% front squat) 8 right-arm single-DB front-rack step-back lunges 48 Double Unders or 96 Single-Unders Competition: Rest Day STRETCHING Accumulate: :30 (shin muscle) Foam roll tibialis anterior / side :30 Calf Stretch / side  WARM-UP
2 sets: 200-m jog 5 Inch-worm + Pushups 10 banded PVC Pass-throughs 15 Banded pull aparts 1 set: 100-ft Bear-crawl 10 KB / Dumbbell Deadlift (light) 1 set: 30 Jumping Jack 10 Russian KB swing (light) 1 set: 30 mountain climbers 10 Russian KB swings (working weight) NOTES
Test 3 rounds for time: Run 800 m 100-ft Bear-crawl 30 Russian KB swing (53/70 lb) Training 3 rounds for time: Run 800 m 100-ft Bear-crawl 30 Russian KB swing @ 33% Snatch Stimulus & Goals
Competition: 70 min Warm up: 15 min See Above Workout 1: 20 min Today’s workout Workout 2: 10 min 3 sets: 16 double-Dumbbell Overhead Walking Lunge / leg (35/50 lb) NOTES
Workout 3: 15 min 10 rounds for time: 35 Double Unders 3 Wall Walk Stimulus & Goals
Stretching: 10 min Accumulate: 2:00 Plank 1:00 foam roll calves / side  WARM-UP
2 sets: 1:00 Row 1:00 Assault Bike 1:00 Plank EMOM 6: 3-5 Seated Box Jump – Increase height each minute. 2 sets: 5 Deadlift (empty barbell or training bar) 5 hang muscle cleans 5 Hang Power Clean 5 Shoulder Press 3 sets: 3 deadlifts 3 hang power cleans 3 Push Jerk – Build in load on each set. NOTES
TABATA SOMETHING ELSE For reps: Tabata Pullups Tabata Pushups Tabata Situps Tabata Air Squats – No rest between Tabatas; complete all four in 16:00. Training For reps: Tabata Jumping pull-ups Tabata knee push-ups Tabata Situps Tabata Air Squats – No rest between Tabatas; complete all four in 16:00. Competition: 70 min Warm up: 15 min See above Workout 1: 20 min 5 sets for load: 3 Push Jerk – Rest as needed between sets. NOTES
Workout 2: 15 min 5 rounds for time: 12 Deadlift (145/205 lb) 9 Hang Power Clean 6 Push Jerk Time CAP: 12:00 Stimulus & Goals
Workout 3: 10 min EMOM 16: Minute 1 | :30 calorie Assault Bike Minute 2 | :30 GHD Sit-up Stimulus & Goals
Stretching: 10 min Accumulate: :30 Doorway Pec Stretch / side :30 Foam Rolling Lats / side 1:00 Yoga - Cobra Position  WARM-UP
AMRAP 6:00: 50-ft Bear-crawl 10 Dumbbell Deadlift 50-ft single-DB overhead walk 10 muscle Dumbbell Hang Clean 10 hang High Pull Clean 10 Hang Power Clean 3 sets: 3 Deadlift 3 hang power cleans 3 Push Jerk Test Heavy DT AMRAP 12: 12 Deadlift (145/205 lb) 9 Hang Power Clean 6 Push Jerk Training AMRAP 12: 12 Deadlift (same barbell) 9 Hang Power Clean 6 Push Jerk @ 75% Stimulus & Goals
Post-workout: 8 sets for reps: :20 Hollow Rock – :10 rest Competition: Rest Day STRETCHING Accumulate: 1:00 figure-4 glute foam roll / side 1:00 Foam Roll Quad / side 8/27
RX 10 sets for reps: :20 Ring Rows (body parallel to the ground) :10 rest :20 Hand Release Push-ups :10 rest :20 Air Squats :10 rest 8/28 RX AMRAP 12: 12 Deadlift (145/205 lb) 9 Hang Power Clean 6 Push Jerk 8/29 TABATA SOMETHING ELSE For reps: Tabata Pullups Tabata Pushups Tabata Situps Tabata Air Squats – No rest between Tabatas; complete all four in 16:00. 8/30 RX 3 rounds for time: Run 800 m 100-ft Bear-crawl 30 Russian KB swing (53/70 lb) 8/31 RX AMRAP 8:00: 8 left-arm single-DB Front Rack Lunge Reverse Lunges (35/50 lb) 8 right-arm single-DB front-rack step-back lunges 48 Double Unders 9/1 RX 7 rounds for max reps: 1:30 to accumulate: 4 Shoulder Press (95/135 lbs) 4 Front Squat 4 Thruster AMRAP lateral Bar Over Burpees 1:30 rest 9/2 RX For time with a partner: 50-calorie Row 50 Box Jump Over (20/24 in) 50 Deadlift (125/185 lb) 50 Wall Balls (14/20 lb) (10 ft) 50 Ring Dips 50 wall-ball shots 50 deadlifts 50 box jump-overs 50-calorie row Time cap: 21:00  WARM-UP
1 set: :20 Jumping Jack 5 Inch-worm 10 Samson stretches 10 scap-only Ring Rows 1 set: :20 jumping jacks 5 inchworms 10 alternating Cossack Squat 10 ring rows – Walk the feet forward to increase the difficulty of the row. 1 set: 5 pause ring rows 5 ring rows (Feet on the floor in front of the rings). 5 ring rows to parallel (Elevate the feet onto a box). 1 set: :10 ring rows (body parallel to the ground) :10 rest :10 Hand Release Push-ups :10 rest :10 Air Squats NOTES
Test / Training 10 sets for reps: :20 Ring Rows (body parallel to the ground for Test) :10 rest :20 Hand Release Push-ups :10 rest :20 Air Squats :10 rest Stimulus & Goals
Competition: 75 min Warm up: 15 min See above Workout 1: 15 min Today’s Rx Workout 2: 20 min 5 sets: 75-ft Prowler Push (50/90 lb) 75-ft Sled Drag :30 sandbag hold at the chest (100/150 lb) – Rest 2:00 between sets. NOTES
Workout 3: 15 min 3 sets: 400-m Run 5 left-arm DB Turkish Get-up (50/35 lb) 5 right-arm DB Turkish get-up (50/35 lb) – Rest 2:00 between sets. Stimulus & Goals
Stretching: 10 min 2 sets: :20 Doorway Pec Stretch / side 20 Banded pull aparts  WARM-UP
1 set: 100-m Run, slow :30 alternating hamstring scoop stretch 2 sets: :30 Running position drill per leg :30 Lean and pull drill :30 Running falling drill 100-m run – Practice maintaining a figure-4 body position on each run. 1 set: 200-m run, faster 1 set: 10 Kip Swing 2 kip swings + 2 kipping knee raises 2 kip swings + 2 knees-to-armpits 2 kip swings + 2 knees-to-armpits + 1 Toes-to-Bar 5-10 toes-to-bars 1 set: P1: 5 toes-to-bars P2: 5 toes-to-bars P1: 200-m run P2: 200-m run NOTES
Test For time with a partner: 30 Toes-to-Bar 1.5-mile Run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the runs and toes-to-bar sets as needed. Training For time with a partner: 30 Bench Leg Raise 1.5-mile Run 30 Bench Leg Raise 1.5-mile run 30 Bench Leg Raise – One partner works while one rests. Partition the runs and toes-to-bar sets as needed. Competition: 90 min Warm up: 15 min See Above Workout 1: 30 min Today’s Rx Workout 2: 20 min 5 sets: 5 Back Squat – Rest as needed between sets. NOTES
Workout 3: 15 min EMOM 15: Min. 1 | :40 Dumbbell Deadlift (35/50 lb) Min. 2 | :40 Hollow Hold Min. 3 | :40 Banded Side Steps NOTES
Stretching: 10 min Accumulate: 1:00 Lacrosse Ball Roll / Foot  WARM-UP
2 sets: :30 Jumping Jack :30 Hollow Hold :30 Pushups + 2 Shoulder Taps :30 active hang :30 Box Steps – Rest :10-:15 between intervals. 1 set: 10 plank shoulder taps, slow 10 feet-elevated shoulder taps, slow 1 Wall Walk + :10 HS hold 1 wall walk, fast 2 wall walks, fast 1 set: 3 low Box Jumps 3 low Box Jump Over 3 low box jump-overs 3 high box jumps 3 high box jump-overs, slow 3 high box jump-overs, fast 1 set: 2 wall walks 4 box jump-overs 1 wall walk NOTES
Test / Training For load: Every 2:00 for 10 sets: 1 Snatch Competition: 60 min Warm up: 15 min See Above Workout 1: 20 min AMRAP 8: 2 wall walks 4 box jump-overs (24/30 in) Stimulus & Goals
Workout 2: 15 min For time: 6/9-cal Assault Bike – Rest :30 11/15-cal Assault Bike – Rest 1:00 16/21-cal Assault Bike – Rest 1:30 21/27-cal Assault Bike – Rest 2:00 26/33-cal Assault Bike Stimulus & Goals
Workout 3: 10 min Every 2:00 for 5 sets: 30 Double Unders 1-5 Strict Muscle up – Unbroken ring muscle-ups. NOTES
Stretching: 10 min 2 sets: :30 Leg Swing / leg (across the body) :30 pigeon pose / leg Hey Ya'll,
Here is a quick list of known events Tomorrow 8/25 is the last BBQ of summer. Dan K. is on the grill. We have plenty of chips. Feel free to bring fruit or a side salad. Monday 9/11 is a charity WOD for Camp Patriot out of Libby. We will be climbing ropes, stepping boxes and passing the hat Tentatively Sat 9/30 is our next in house competition if there is interest. Sat Nov 5th is the Patriot run beginning and ending in Mountain view cemetery. All proceeds go to veterans funerals. Sat Oct 28th is the gym Halloween Party at the Hull House. Get your thinking caps on, costumes are encouraged! Sat Dec 9th is Annie's Christmas Party. Details up coming. -C- |