Welcome to another week of awesome training! Lots to look forward to this week:
- Labor Day is Monday, but we’re still offering a full schedule.
- We have a re-test of Nancy on Tuesday. Let’s see how many times we can ring that PR bell!
- Our 9/11 tribute WOD is on Friday. It’s a bruiser, but it’s important. Show up. We’ll have plenty of scaling options available.
Monday, September 7, 2020
Happy Labor Day! We’re open with our normal class times. Today, we’re working on higher skill gymnastics. We’ll start with some muscle-up drills and finish with a 6 minute AMRAP. Ideally, we’re hitting 20-30+ repetitions in the AMRAP.
4 x 3 Strict Ring M.U. (weighted, strict or progression) or 4 x 3 Strict Pull Up + Dip
6 Min AMRAP:
- Kipping Muscle Ups
Tuesday, September 8, 2020
We’re retesting Nancy today! We last performed this one on 7/28/20. Choose a weight that’s challenging but allows you to go unbroken on the overhead squats. Let’s ring that PR bell! We’ll see times in the 12:00-20:00 range.
5 Rounds For Time Of:
- 400 meter run
- 15 O.H. Squat (95/65#)
Last scene: 7/28/20
Wednesday, September 9, 2020
Outside of double unders, today is less skill, more movement and conditioning. Try to keep those KB swings unbroken for as long as you can! The goal is ~6-8 rounds in total.
3 x 4 Min AMRAPs with 1:00 Rest b/t Rounds:
- 30 Double Under
- 15 KB Swing (53/35)
- 9 Weighted Sit Up (45/35#)
Thursday, September 10, 2020
Just a few back squats today! This will definitely tax the legs. Think of it almost like German Volume Training. Choose a weight that’s taxing but will allow you to complete all 10 sets without being crippled tomorrow. This should NOT be a 10-rep max each set.
E2MOM for 20 minutes:
- 10 Back Squat (135/95)
Friday, September 11, 2020
343 firefighters were killed when the Twin Towers collapsed on September 11 2001. To honor their sacrifice, we will do one burpee for every fallen firefighter. There is no time cap for this workout.
This workout is taxing mentally and physically. We’ll have partner/trio options available. We can also scale the volume to fit where you are currently. 343 is a lot of burpees and should not be underestimated.
- 343 Burpees
Saturday, September 12, 2020
We’re recovering from yesterday’s burpee assault with some toes-to-bar, DB snatch, and calorie row. Depending on how you feel from the week, you can either blitz this one (~16-20ish minutes) or attack it at a steady pace to loosen up and still sweat.
4 Rounds For Time:
- 10 Toes 2 Bar
- 20 S.A. D.B. Snatch (50/35)
- 30/22 Cal Row