Abmat Pizza Game
– Discuss Push-up Scaling
4 Rounds of:
– 30s of Walking Lunges
– Rest 30s
– 30s of Squat Thrusts
– Rest 30s
– 30s of Box Push-ups
– Rest 30s
– 30s of Single Unders
– Skill: We are going through 3 different static gymnastic holds today for 3 rounds. This is the same work as last Wednesday with slightly longer intervals.
– Metcon: Your goal should be to complete your work at around 70% effort today where all of your splits stay within 30s of each other. Today is also a good day to focus on dialing in your pose running mechanics.
PVC Game
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Alt. Step-ups
Then, 400 Meter Run
Gymnastics Skill Work
3 Rounds for Quality:
12s L-Sit Hold
12s Ring Support
25s Handstand Hold or Walk
5 RFT (25:00 cap):
Run 400 Meters
20 Ground to Overhead with a plate (35, 15)
12 Burpees to your Plate
RX+: (45, 25)
L2: (25, 10)
L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees)
5 Minutes of “Recovery” work ie.
Bike, Jog, Light sledpull powerwalk done at a conversational pace.
– Strength: Build to a new 1RM Back Squat over the course of 8-10 sets. You should have a plan in place in how your sets should look in terms of weight selection. Be smart and end on a high note.
– Gymnastics: Today we’ll perform 2 sets of max reps pull-ups. The 3 minutes rest between sets is so you can come close to repeating your effort.
Coaches Choice
– 2 x Max
– Rest 3:00
– Beginner: Partner Assisted: 3 x 5. Rest 90s.
– Spend 10 Minutes on Skill. This should not be too taxing, but more or less working cycling efficiency.
Superset of:
– Banded Facepull: 3 x 15. No rest.
– OH Banded Tricep Extensions: 3 x 25. No rest.
New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!
– Walking lunges
– Carioca
– Soldier kicks
– Skip
– Bear crawl, etc.
AMRAP 12:
Run 100 meters
10 Wallballs
Run 100 meters
5-10 Ring Rows
New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!
Today YOU will choose your labor of love for this Labor Day! There are two Hero workouts available in Wodify…choose ONE. We have done both in years past, so if you’ve been around a couple days, today is your day to get a PR. Remember why we do Hero workouts and finish strong 🙂
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
For Time:
21-18-15-12-9-6-3
Clean, 95#
Double-Unders
Deadlift, 185#
Box Jumps, 24″
Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here
RX (95/65)(185/135)(24/20)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
RX (225/155)
New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!
Field Day: Today is intended to be fun a day and a change of pace, but still quite challenging. All tests of these tests you will see again and are great ways to measure our fitness. Overall, you can rest as much as needed in order and can complete these events in any order.
Funnell Tag x 5:00
*Partner up and complete:
30 Partner Wallballs
30 Partner Medball Chest-passes
30 Ball Russian Twists
30 Partner Wallballs
+
Foam Roll x 10 passes each:
– Quads
– IT Bands
– Thoracic Spine
– Lats
– Hamstrings
“Field Day”
All tests can be done in random order. Partner up for tests 1,2,4,5,6 to count eachothers reps/distance. Complete run test on your own, on a running clock.
*Max Alactic Capacity
– 3 attempts
RX: 20/14
*Max Lactic Capacity
*Threshold Test
Scale = Ground to Standing with Rope
*Max Grip/Upper Pulling
*Hip Flexor/Abdominal Endurance Test
New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!
Dynamic Warmup
Review
Retest from Week 1
For Time (11:00 cap):
Row 500m
40 Air Squats
30 ABMAT Sit-ups
20 Ring Rows
New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!
– Metcon: Hero Workout ”Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%.
– Finisher: We’ll complete Tricep/Core work post metcon today.
Box Programming Upper Warm-up
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
RX: (115, 75) (53, 35) (24, 20)
L3: (95, 65) (45, 25)
L2: (75, 55) (35, 25) (20, 15)
L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)
1a) Tate Presses: 3 x 15. Rest 30s.
1b) Banded Plank Rows: 3 x 10 ea. Rest 30s.
New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!
4 rounds:
30s Walking Lunges
30s Thrusters
30s Push-ups
30s Single Unders
*rest 30s between movements
– Metcon: Today’s Metcon should be done at 75% effort where all of your splits remain consistent.
– Strength: Today we’ll perform a superset of upper-body push/pull work as a finisher. All sets should be challenging.
Dynamic Warm-up
Metcon Prep
3 Rounds of:
100m Row or Run
3 Pullups
3 Burpees
Rest 60s.
5 Rounds of (22:00 cap):
15 Pull-ups
12 Burpees
400 Meter Row
Rest 60s.
L2: (Banded Pull-ups)
L1: (Ring Rows) (8 Burpees per round)
1a) 1-Arm KB Rows: 3 x 10-12 ea. Rest 30s.
1b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.
