July 18, 2019

Strength

Bench Press

5-5-5

Deload week. Use 40, 50 and 60% of your 1RM

Performance

For Time:
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)

Fitness

For Time:
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (35/25)
15 Burpee Box Jumps (20″/18″)
20 Dumbbell Snatches (35/25)
10 Burpee Box Jumps (20″/18″)
10 Dumbbell Snatches (35/25)
5 Burpee Box Jumps (20/18″)

Courtesy of CFNE

July 16, 2019

Strength

Deadlift

5-5-5

Deload week. Use 40, 50 and 60% of 1RM

Performance

On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

Fitness

On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
45 Single Unders
15 AbMat Sit-Ups
5 Deadlifts

Build in loading on the deadlift. Score is weights used. Put round times in notes. Courtesy of CFNE

July 15, 2019

Strength

Shoulder Press

5-5-5

Deload week. Use 40, 50 and 60% of 1RM

Performance

AMRAP 12
Bar Facing Burpees
Clean and Jerk (135/95)

Start with 3 reps. Add 3 reps each round. 3, 6, 9, 12, etc.

Fitness

AMRAP 12
Bar Facing Burpees
Clean and Jerk (95/65)

Start with 3 reps. Add 3 reps each round. 3, 6, 9, 12, etc.

Rest Day

“Make your life a masterpiece; imagine no limitations on what you can be, have or do.” -Brian Tracy

It’s Sunday, the sun is out and it’s getting hot which means it’s about time to find a body of water and jump in it! Last week we had some workouts that left us sore for days but helped us build character (Tabata This, any one?), and some of you may also still be feeling the GHD workout from awhile back. Always remember to listen to your body and take at least one rest day during the week, you’ll come back stronger because of it I promise.

Speaking of recovery, the upcoming strength sessions will be super light and shouldn’t be any heavier than 60% of your 1RM. The goal is to give the muscles and nervous system a break so that next week we will be refreshed and good to go for new max attempts. Another goal is to work on speed and because the weight will be so light it will be easier and safer to move the weight quickly on the way up. Check out Sonja’s blog about intensity to find out why speed is important when it comes to generating power.

As always, we love hearing your feedback so if you have any questions, comments or have a workout that you think would be badass to see programmed let me know! Have an awesome week and get outside!

Upcoming workouts

  • Lets. start the week off right on Monday with the good old burpee and some clean and jerks. This workout is a simple couplet with an ascending rep scheme which means you will be adding reps each round. Our lift before that will be the shoulder press.

  • The theme for Tuesday will be deadlifts. We’ll start by knocking out some reps in our deload session then do some more at a potentially heavier weight in the metcon. This workout will be EMOM style with a little different scoring style. You will be doing double unders, ab-mat sit ups and deadlifts but the deadlifts will be the only thing you score. Also, you choose the weight each round.

  • On Wednesday we get to work on skills! The workout will be a couplet created by the awesome Pat Sherwood, whose famous quote is on our wall, called “Linchpin Test #9.” Plan on walking on your hands as well as squat cleaning some heavy weight.

  • Thursday will be a chipper style workout with a rowing “buy in”. Grab your dumbbell and box and get ready to knock out some snatches and burpee box jumps! Bench press will be our lift

  • Ending our week on Friday will be an AMRAP with three movements including double unders, a bike ride and overhead squats. The lift will be the back squat but remember to go light, this is a deload week!

-Coach Shane

July 13, 2019

For Time (Teams of 3)(25 min cap):
250/200 Calorie Row
Directly Into…
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Thrusters (95/65)

Courtesy of CFNE

July 11, 2019

Strength

Bench Press

5-3-1+

Add 5 pounds to your 1RM. Lift 75, 85 and 95% of that number. Perform an AMRAP at 75% after last set.

Performance

AMRAP 15:
30/21 Calorie Bike
15 Kettlebell Swings (70/53)
30 Box Jumps (24/20)
15 Goblet Squats (70/53)

Fitness

AMRAP 15:
30/21 Calorie Bike
15 Kettlebell Swings (53/35)
30 Box Jumps (20/18)
15 Goblet Squats (53/35)

July 9, 2019

Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71