Workouts for 8/26 – 9/1

Terrain Race 2019 Athletes after they finished last weekend! Congrats to all!

 

GYM NEWS:

SEPTEMBER CHALLENGE: 

“400m Marathon”

We will be measuring meters in 400m increments so basically you will do 105 x 400m over the course of the month to complete the 42,000 meters! *ONLY 400M increments count towards the marathon* (that’s part of the “challenge”). Warm up 400’s and workout 400’s count towards your meters and all must be done at the gym.

SCHEDULE TWEAKS:

We are working toward a couple of schedule tweaks that may or may not affect you coming up in the near future. Keep your eyes and ears out for those changes (if they happen) here and/or on FB Community page.

 

 

Monday 8/26

 

 

Chipper for Completion
50 Wall-Balls (20/14 @ 10/9)
50 Sit-ups
40 Box Jumps (24/20)
40 KB Swings (53/35)
30 Ring Rows
30 Burpees
20 Deadlifts (115/75)
20 Power Cleans (115/75)
10 Push Jerks (115/75)
10 Push Ups

30 Min Cap

Then

Banded Rig/Floor stretches as a group

Part 1: The weights listed are just suggestions. Figure your scaling options, that will keep you moving, before you start so you can move through this as briskly as possible.

 

 

 

 

Tuesday 8/27

 

 

20 MIN for Quality
2-3 TGU (R/L AHASP)
1 Rope Climb (Hard variation for you)

then

With a Partner
AMRAP 10
Max Reps Sandbag Step Ups

*Break up work as you see fit

 

 

 

 

Wednesday 8/28

Teams of 3 (1 works/ 1 holds / 1 rests)
3 Rounds
1200m Run/Row/Ski (alt every 200m)
60 Plate Burpees
30 Box Jump overs

Hold: 25# plate or 35# sandbag
Break up work as you see fit as a team.

Then

Core Circuit – Choices Choice

 

 

 

Thursday 8/29

 

For Completion:

500 Meter Row/Ski
12-9-6
Thrusters
Pull-Ups (Kipping ok)

1000 Meter Row/Ski

12-9-6
Thrusters
Pull-Ups
500 Meter Row/Ski

Rx: 95/65#

MODS: KB/DBs can be used. Pull-ups can be banded, Jumping Pull-Ups, etc. Pick scaling options that help you move through the rep schemes as quickly as possible.

 

 

 

Friday 8/30

 

 

30 mins Partner
KB/DB Single Side Ascending Ladder 1-2-3-4-5-etc..
KB/DB Snatch or Swing R
KB/DB Snatch or Swing L
KB/DB Clean & Push Press R
KB/DB Clean & Push Press L
KB/DB Front Squat R
KB/DB Front Squat L
*3 Burpee Pull-ups between each round

This will be in an “I Go/ You Go” Format where you alternate each exercise and side with a partner. So P1 will do 1 Snatch Right, then P2 will do 1 Snatch Right then P1 will do 1 Snatch Left etc.. Rest while your partner is working. See how far you can get in 30 Mins as a team.

 

 

 

Saturday 8/31 – Coach Kara’s last class! Come join us for her last HURRAH to wish her well on her new adventures!

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.
Coaches Choice

 

 

 

Sunday 9/1

 

EMOM5
12/10 Calorie AD

Rest 2 Minutes

E2MINS for10
200m Run
20 Double Unders

Rest 2 Minutes

E3MINS for15
20/15 Calorie Ski
15 Burpees

Whatever time is left in each 1, 2 or 3 minute segments are yours to rest.