MONDAY, SEP 12
Tempo Front Squat
Every 3:00 x 5:
3 tempo front squat @ 32X1
3 second descent
2 pause at bottom
eXplode up (stand up with “speed”)
1 second between reps
Same tempo as last week’s squats, just front squats instead of back squats.
Accessory
3 sets:
5 sandbag squat
15m sandbag carry
5 sandbag squat
15m sandbag carry
TUESDAY, SEP 13
Coach Trevor Workout 2A – Bike Sprints
Every 3:00 x 6:
0:20 max calories on assault/echo bike
Note your calories each round, score is sum of calories across all 6 rounds.
This format results in a 1:9 work-to-rest ratio, meaning it is a full on sprint! Make the most of your 20 seconds and sell your soul on the bike.
Everyone rides the assault or echo bike today. Two, or even three, people can share bikes, with 1:00 staggers to ensure equal pain for everyone in this workout.
Coach Trevor Workout 2B – Devils Press & Dubs
AFAP (as far as possible) 7:
1 devil’s press (2 x 50/35)
10 double-under
2 devil’s press
15 double-under
3 devil’s press
20 double-under
…continue adding 1 devil’s press and 5 double-unders each round until time is up
WEDNESDAY, SEP 14
Metcon
AMRAP 5:
9 overhead squat (95/65)
5 burpee-over-barbell
9 chest-to-bar pull-up
-Rest 2:00-
AMRAP 5:
7 overhead squat (125/85)
5 burpee-over-barbell
7 chest-to-bar pull-up
-Rest 2:00-
AMRAP 5:
5 overhead squat (155/105)
5 burpee-over-barbell
5 chest-to-bar pull-up
This workout features some advanced movements, but as always we can, and should, scale as needed for every athlete in the gym.
THURSDAY, SEP 15
Deadlift
Every 2:00 x 6:
2 deadlift
Sets 1 & 2 @ 75%
Sets 3 & 4 @ 80%
Sets 5 & 6 @ 85%
Remember that these percentages are a guidelines. If it feels heavy, just use a lighter weight.
Metcon
AMRAP 8:
50m sled push (4/3)
20/16 cal row
Start athletes on different movements as needed to share equipment.
FRIDAY, SEP 16
METCON
5 rounds:
400m run
20 wall ball (20/14)
5 clean & jerk (205/135)
SATURDAY, SEP 17
Double AMRAP
A.
AMRAP 8:
1000/900m bike
15 toes-to-rings
10 box jump (24/20)
-Rest 3:00-
B.
AMRAP 8:
500/450m row
15/12 push-up
10 box jump (24/20)
Begin half the class on metcon A and half on metcon B as needed to share equipment.