Workouts for 11/18 – 11/24

Training for ITG or OTG goals? Could go both ways. Impressive form ladies!

 

GYM NEWS:
NOVEMBER SCHEDULE:
NOV 28th – GYM CLOSED
NOV 29th – 9AM Class Only

Holiday Party!!!! Save the Date:

December 6th. Time/Place TBD

 

 

WEEK 2 Games Standings (Week 2 Score & Then Rank Overall)

G.O.M –  Week 2: 2nd place – 1st overall
47 Proof – Week 2: 1st place – 1st overall

G.O.M and 47 Proof are currently tied for 1st – let’s see how Week 3 shakes out!

Dumb, Blind & Beautiful (DBB) – Week: 2nd place – 1st overall
Just In Time (JIT) – Week 2: 3rd place – 2nd overall
Team Jazzy – Week 2: 4th place – 3rd overall
Kick A$$ – Week 2: 1st place – 2nd overall
Nap Time – Week 2: 5th place – 4th overall
Peer Pressure – Week 2: 5th place – 5th overall

JIT and Kick A$$ are currently tied for 2nd – who will pull forward in Week 3?

 

 

 

Monday 11/18

 

 

You will have 3 minutes to warm up with movement drills and then 2 minutes to warm up with your starting weight.

STATION 1 (0-15 MINS)

1 Rep Max Unbroken Complex

Every Team Member has 15 Mins to find a 1 rep max Unbroken Complex of the movements noted below. Each teammate must have a “buddy” to watch reps of the other to confirm legitimacy with the movement. A coach will also be on hand to confirm and sign off on weight completed unbroken, as another set of eyes to ensure integrity of the movement(s).

• 1 Power Clean
• 1 Front Squat
• 1 Push Press

Do all 3 (1 of each movement) to complete 1 complex. The complex must be completed unbroken and with movement standards note below for the 1RM to count (without letting go of the bar or resting it on the ground).

MOVEMENT STANDARDS:
Every movement needs to be done with enough pause that you can see it clearly as it’s own movement.

Power Clean: Hips should fully extend, then elbows bend to receive the bar, however once in the rack position you must fully stand, in the rack position, to complete the movement.

Front Squat: Start at the top (fully standing). Hips must go below parallel (hip crease below knees) to count rep. Squat Cleans do NOT count for your Front Squat.

Push Press: Arms must fully lock out overhead to count. Thrusters do NOT count either. You need to fully stand from the Front Squat then Push Press OH.

Score = Heaviest Completed 1RM Unbroken Complex from each teammate (total weight for the team will be the total score)

STATION 2 (18-34 MINS)

AMRAP4
Max Deadlifts (MUST have full hip extension at the top of the deadlift)

AMRAP4
Max Calories on AD

AMRAP4
Max Rope Climbs (standard wraps – not legless)

AMRAP4
Max Box Jumps (MUST stand fully tall at the top)

1 teammate works at a time. A 45# plate must be held at all times by a teammate.

*If the hold is broken, a 5 rep team penalty will be removed (each occurrence) to your total score

RX: Box Jumps (step downs are ok) (24/20), Deadlifts (185/135), Rope Climb to top of rope (Top of rope = touch steel beam)

Scaled: Box Step Ups (24/20), Deadlifts 155/115, Rope Climb to middle of rope Blue line (or 2 rope up/downs).

Score = Total Reps + Calories

 

Tuesday 11/19

 

Pure Cardio focused day:
Every 5 Minutes for 30 Minutes (6 rounds)
400m Run
15/12 Calorie AD
20/15 Calorie Ski
*If you finish before the 5 minutes is up, that’s your time to rest*

Then

Core Circuit – coaches choice

 

 

Wednesday 11/20

Teams of 4

Buy In: 200m Sandbag Relay
(each athlete must complete 200m w/SB) *if for whatever reason you cannot run and must row/ski you don’t have to hold the SB)

Then with Team:

300 KB Swings
200 DB Snatches
100 DB Step Ups

Cash Out: 200m Sandbag Relay

Then

Banded floor/rig stretches at as a group – or other accessory work assigned by Coach

 

 

 

Thursday 11/21

 

20 Min Strength Circuit for Quality
2-3 Turkish or Sandbag Get-ups (R/L) (Ascending to Hard but Doable)
Max Set Standard or Ring Push-ups (to failure)
Max Set Heavy Gorilla Rows with KB (Alternating Sides Each Rep) (to failure) https://www.bing.com/videos/search?q=gorilla+rows&view=detail&mid=C2174C4623E3C0DA4673C2174C4623E3C0DA4673&FORM=VIRE

Then:

12/200M Double Under
AMRAP 12 Mins
200M Run
Max Consecutive Double Unders

*If no Double Unders Pick from one of the following time trials:

 2K Row or Ski
 Double Hill Loop
 10 Min Airdyne Test (Max Cals in 10 mins)

Work on strength/skill on Part 1, resting intuitively to keep form clean. On Part 2. Move as fast as possible.

 

 

 

Friday 11/22

 

For time
200 Meter Run
21 KB Swings
21 Burpees
200 Meter Run
18 KB Swings
18 Burpees
200 Meter Run
15 KB Swings
15 Burpees
200 Meter Run
12 KB Swings
12 Burpees
200 Meter Run
9 KB Swings
9 Burpees
200 Meter Run
6 KB Swings
6 Burpees
200 Meter Run
3 KB Swings
3 Burpees

Then

Core circuit or other accessory work – coaches choice

 

 

 

Saturday 11/23

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

Coaches Choice

 

 

 

 

Sunday 11/24

 

0-6MINS AMRAP
5 Hang Power Cleans
15/10 Cal Row

*2MINS Rest

8-14 MINS AMRAP
5 Front Squats (BB, DB or KB)
15/10 Cal AD

*2MINS Rest

16-22 mins AMRAP
10 Push Ups
15/10 Cal Ski