workout of the day
Current Program: in-house custom
current focus: hanging gymnastics & barbell snatches
(*plus strength maintenance)
*updated every sunday
REVIEW OUR WORKOUTS: GO TO GOOGLE FORM
Tuesday - oct 13
STRENGTH WORK:
12 MINUTES to:
3 SETS of:
10 Alternating Barbell Back Rack Deficit Reverse Lunges (demo)
METCON:
TABATA: Goblet Walking Lunges (50s/35s) (demo)
TABATA: Crossover Single Unders or Crossover Double Unders (C.S.U. demo) (C.D.U. demo)
TABATA: Dual Dumbbell Floor Press (50s/35s) (demo)
*One TABATA = 4 rounds of 20 sec on, 10 sec off
*Complete one movement at a time
*No rest in b/t TABATAs
SCORE: TOTAL REPS
Tuesday - oct 13
lidy’s power abs
wednesday - oct 14
SKILL WORK:
8-10 MINUTES to:
Practice Chin-Over-Bar Kipping Pull-Ups
2-3 Sets for Quality-
Advanced:
8 Banded PVC or Cable Lat Pressdowns (demo)
3 Banded Kipping Pull-Ups (demo)
2-3 Rx Kipping Pull-Ups
→ *For kipping pull-ups, focus on an even pressdown and keeping feet in front of bar when at top of pull-up.
Beginner/Intermediate:
8 Banded PVC or Cable Lat Pressdowns (demo)
3 Pull-Up Negatives (demo) *may be done with band (demo)
5 Kip Swings
METCON:
MINS 0-8:
For Slowest Interval Time:
3 ROUNDS of:
12/10 Cal Echo Bike
Rest 2:00 b/t rds
MINS 8-14:
For Reps:
3 ROUNDS of AMRAP 2:
10 Dual Dumbbell Hang Snatches (50s/35s) (demo)
MAX Pull-Ups
MINS 14-15:
REST 1:00
MINS 15-21:
For Time:
1 ROUND of:
50/45 Cal Echo Bike
THREE SCORES (example below):
1) SLOWEST BIKE INTERVAL TIME
2) TOTAL PULL-UPS
3) TIME TO COMPLETE BIKE CHIPPER
*Example Score: 23 sec, 47 pull-ups, 3:54 final bike
*Athletes will have 8 minutes to complete the 3 initial bike sprints. Some may receive more rest waiting for the 8th minute. At 8 minutes everyone will advance to the snatch and pull-up couplet together.
*Similarly, athletes have 6 minutes total to complete the final bike after a 1 minute rest all together.
*No rest in b/t AMRAPs.
wednesday - oct 14
mobility Class
working on:
shoulders, Lats & biceps
thursday - oct 15
STAMINA & STRENGTH WORK:
8 minutes to:
2-3 SETS:
8 Weighted Hip Extensions → 20 sec Sorenson Hold (demo)
10 Bicep Curls
Rest as needed
METCON:
3 ROUNDS:
750/600 m Row
20 GHD Sit-Ups
50-100-150 m Dual Farmers Carry
*KBs or DBs can be used (KBs: 70s/53s) (DBs: 75s/50s)
*150 m is past the 100 m cone at the “Slow Down Kids” sign
SCORE: TIME
TIME CAP: 20 MINUTES
thursday - oct 15
endurance class
thursday - oct 15
NO strength class
next class: 10/22
*crossfit class this week
Friday - oct 16
SKILL WORK:
8 MINUTES to-
Practice Bar Muscle-Up
*Practice favorite drills or work on strict pulling
8 MINUTES to-
Practice Squat Snatches
*Practice favorite drills, work on landing in squat
METCON:
4-3-2-1
Bar Muscle-Ups
Squat Snatches (185/125)
Directly Into:
50 (4ft) Burpee Broad Jumps
SCORE: TIME
TIME CAP: 18 minutes
saturday - oct 17
NO Skill Class
next class: 10/24
saturday - oct 17
METCON:
Teams of 3:
AMRAP 12:
P1 & P2: MAX Back Squats (225/155)
P3: 400 m Run
REST 2:00
AMRAP 8:
P1 & P2: MAX Back Squats (250/175)
P3: 200 m Run
SCORE: TOTAL BACK SQUAT REPS
*Two people squatting while one person runs. Switch in order whenever the runner comes back. Each person can accumulate as many reps as they want.
*The squats are meant to be heavy for everyone and increase in the second part. Adjust weights as needed so each team member can attain this stimulus. Pick team based on closeness to personal strength level but know that weights can be customized to each team member.
*Consider box squats if depth is lacking.
yoga attendees:
alyssa’s yoga class
discontinued effective immediately
We’re sad to see this awesome class go after having a yoga program for many years. unfortunately the program became unsustainable for unlocked to maintain.
Thank you and sorry for the inconvenience!