Fall is officially in the air as we head into October! That means cooler temps, but more importantly, our powerlifting cycle is kicking off next week.
With that in mind, we’re wrapping up the last week of our summertime GPP program and re-testing a longer benchmark in Kelly this week. Check out all you have to look forward to below!
Also, don’t forget, we have our regular Wednesday night run club this week at 6PM. See you there!
Monday, September 28, 2020
Our powerlifting cycle starts next week, but today, there’s not a barbell in sight. That doesn’t mean this workout is easy—far from it.
Adrian is a tricky gymnastics WOD done on memory of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon. He died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.
We’ll go over the forward roll in great detail, and we’ll have plenty of options for each movement. Come in and get gymnasty!
7 Rounds For Time of:
- 3 Forward Rolls
- 5 Wall Climbs
- 7 Toes-To-Bar
- 9 Box Jumps, 30″
Tuesday, September 29, 2020
Hold on to that bar! Today, you’ll have 3 minutes to complete a 500m row and as many hang power cleans as possible. You’ll rest a minute and then go again. The goal is to have ~:30-:40 per round for the barbell. With that being said, we want your hands on the barbell the entire time ideally so choose a weight you could do 20-25 reps unbroken if you were fresh.
3×3 min rounds (1 min rest):
- Row 500m
- Max Hang Power Clean (135/95)
Score is total hang power cleans across each set.
Wednesday, September 30, 2020
We’re retesting “Kelly” today from 7/17/20. This is a long workout (30+ minutes). We’re going to cap this at 40 minutes which means each round needs to be completed in ~7 minutes or less. We can always cut the run shorter or scale back to 20 reps if we need to to keep inside the time window.
5 rounds for time of:
- 400M Run
- 30 Box Jump (24/20″)
- 30 Wall Ball (20/14#)
Thursday, October 1, 2020
Not much strategy here! You’ll pick a bar and then get to work. This is a grind-y workout where it pays to be smart and consistent with pacing. We can always switch to burpee + ring row if pull-ups aren’t happening. For time domain, we’re looking at 12-15 minutes.
- 100 Burpee Pull-ups
15 Min Time Cap.
Friday, October 2, 2020
You and a dumbbell will be buddies today! You’ll take your dumbbell on an 800m run. Every 200m, you’ll stop and complete some exercises. Simple as that!
800m Burden Run (50/35 DB)
Every 200m’s of the 800m’s, complete:
- 25 Goblet Squats
- 25 Push Press
Saturday, October 3, 2020
We’ve had a lot of “for time” workouts this week. Today, we’re going for speed over three intervals. We’ll cap each assault bike/KB swing/sit-up interval at 4:00. You’re getting a full recovery (3:00) between rounds so we ideally want to see each movement done with intensity and unbroken.
3 rounds each for time:
- 20/16 Assault Bike Calorie
- 20 Kettlebell Swing (50/35)
- 15 PVC Sit-ups
Rest 3:00 between rounds. Cap each round at 4:00. Record your slowest time as your score.