So many great things in store this week including:
- Going long on Monday!
- An opportunity to retest a recent workout on Wednesday (along with our bi-weekly run club at 6PM!)
- A doozy of a sprint workout on Friday
- Re-introducing socially-distanced partner workouts on Saturday
And more! See below for the whole preview.
Monday, September 14, 2020
We’re tackling some distance today! Depending on the option you choose, we’ll be moving anywhere from 20-30 minutes. Don’t skip today. It’s very beneficial for building a cardio base. It’s good for you, promise!
Pick Your Adventure:
- 5k Run
- 6k Row
- 15K Bike
Tuesday, September 15, 2020
We have a two-parter today. We’re starting with a snatch complex of snatch grip deadlifts, hang power snatches, and overhead squats. We’ll build up to a heavy-ish set across 10 minutes.
Then, we’ll head into a 9-minute metcon of increasing reps of hang power snatch and double unders. Choose a weight for the hang power snatch that allows you to go unbroken through the set of 9 at least.
Every 2:00 for 10:00, perform the following complex:
- 2 Snatch Grip Deadlifts
- 2 Hang Power Snatches
- 2 Overhead Squats
Record heaviest load. However, the emphasis here is on great technique. Don’t sacrifice form for load.
9 min AMRAP:
- 3, 6, 9, 12… Hang Power Snatch (95/65)
25 Double Unders After Each Set (Scale: 35 Singles)
*Score is last full round of completed Hang Power Snatch (i.e. “18”, “21”, etc)
Wednesday, September 16, 2020
We’re retesting a workout we did back on 8/5/20. Not a ton of strategy to this one other than keep moving! Keep those overhead walking lunges unbroken if you can. This will be a moderate-long workout (17-24ish minutes).
3 Rounds For Time:
- 200M Plate Run (45/35#)
- 20 O.H. Walking Lunge (45/35#)
- 5 Bar Muscle Up
- 200M Run (no plate)
- 30 Squat
- 10 Kipping Pull Up
Thursday, September 17, 2020
Today, we have a gymnastics skill day. This can either be done for time if you’re feeling good or for quality if you just want to move at a steady pace. We’ll cap the workout at 20 minutes in total.
15, 12, 9, 6, 3 reps of:
- Handstand Push-up
- Alternating V-Up
- Ring Row (Or Bodyweight Row using Barbell)
Friday, September 18, 2020
Today is the day to drop the hammer and go hard! We have 7×1 minute sprint intervals featuring a set number of box jumps and max assault bike calories in remaining time.
We want the box jump overs to take :30-:35 seconds. We’ll do a “test” at the end of the warm-up, but we can also adjust the reps up or down during the workout. Ideally, we’re getting :20-:25 seconds to hammer the bike. Your score will be total calories across all rounds.
On a :60 clock, complete:
- 16 Box Jump Overs
- Max Assault Bike cals in remaining time
*Rest 3:00 between rounds. Complete 7 total rounds. Score is total Assault Bike cals.
Saturday, September 19, 2020
We’re bringing back partner workouts—socially-distanced ones at least! Today, we have a run, deadlift, burpee combo. You’ll split the work evenly with a partner (match up in neighboring squares), except for the run where you’ll both complete the 800m together. Choose a weight with the deadlifts that allows you to trade 5 reps at a time.
2 rounds for time with a partner:
- 800M Run
- 60 Deadlifts (225/155)
- 40 Bar Over Burpee
Partition the work evenly. Both run the 800m together.