Announcements
Saturday September 1st – Hero WOD Saturday: “Hotshots 19”
Saturday October 27th – Halloween Throwdown
Programming Note
Max out week! We will be testing our snatch on Tuesday and back squat on Thursday. If you are looking to attempt PRs, plan accordingly.
Monday 8/27
Metcon
Class Divides into 2 Teams:
3 Rounds:
Team 1: Bike (team score)
Team 2: 400m sled push
If teams of 2-4 each: 1 bike, 1 sled
If teams of 5-7 each: 2-3 bikes, 2-3 sleds
If teams of 8-10 each: 4 bikes, 4 sleds
Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and a sled push station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing sleds for 400 meters. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint. As with the bike station, the team on the sled may break up the 400 meters as they see fit, even having multiple athletes pushing one sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds.
Extra Credit (non-coached)
3 rounds, NFT:
10 DB bench press
25 weighted sit-ups
Tuesday 8/28
Strength
20 minutes to establish a 1 rep max snatch
Today we put the last 6 weeks of snatch work to the test. Take 20 minutes to build up to a one rep max snatch. If you need more time and want to keep working on the snatch, feel free to skip the metcon.
Metcon
AMRAP 9:
18 wall ball (20/14)
9 hang power clean (155/105)
Wednesday 8/29
Metcon
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups*
40 Double Unders
*Sub 8 burpee pull-ups
Finisher
3 rounds, NFT:
10-15 GHD hip extension
10-15 strict dips (ring or bar)
Thursday 8/30
Strength
20 minutes to establish a 1 rep max back squat
If you haven’t been following our snatch cycle (which has seen squats progress as well) or haven’t been back squatting, attempt 5 sets of 3 reps.
Metcon
5 rounds:
5 deadlifts (275/185)
10 burpees over bar
Friday 8/31
Strength
4 rounds, NFT:
8 seated DB shoulder press (DB in each hand)
30 Russian twists (w/ med ball or plate)
Metcon
AMRAP 13:
2 DB strict press (2 x 50/35)
4 DB squat cleans
8 DB box step overs (24/20)
12 DB push press
16 alt arm DB snatch
36/28 calorie row
16 alt arm DB snatch
12 DB push press
8 DB box step overs
4 DB squat cleans
2 DB strict press
All DB movements are with DBs in both hands except the DB snatch (alternate between arms).
Saturday 9/1
We are having a special Hero WOD Saturday, click here for more info. There will be just one class at 8:30am (no 9am or 10:30am classes). The WOD is “Hotshots 19”. If there is large enough attendance, we will run a second heat at 9:30am. Afterwards we will fire up the grill and hang out. We will be doing this potluck style, so please bring a dish to share.
“Hotshots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run