Wednesday 20211201

Workout

Metcon (Time)

COE

10 Rounds
10 Thrusters (95/65)
10 Ring Push-Ups

TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 minutes

SCALED
10 Rounds
10 Dumbbell Thrusters (2×35/25) (Keep it Light)
10 Push Ups or Bar Push Ups

Cooldown – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
*If time permits

Tuesday 20211130

Announcement

Happy Birthday Angela Fusaro and Nicole Lee!!

Strength – Back Squat (1×10)

– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.

Workout – Metcon (Time)

APOLLO CREED

3 Rounds
15/12 Calorie Assault Bike
20 V-Ups
15/12 Calorie Assault Bike
20 Toes to Bar

TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 minutes

SCALED
3 Rounds
12/10 Calorie Assault Bike or Echo Bike
20 Abmat Sit Ups
12/10 Calorie Assault Bike or Echo Bike
20 Hanging Knee raises

Accessory – Warm-up (No Measure)

3 sets
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down

Monday 20211129

Strength – Snatch (1×3)

Hang Squat Snatch:
– Establish a 3 RM for the day

Strength – Snatch Grip Deadlift (3×3)

3 Snatch Deadlift x 3 Sets @90% 1RM Snatch

Workout – Metcon (4 Rounds for reps)

ROCKY IV

AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Snatches (115/80)
Max Burpee Over Bar

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Bar Muscle Ups or 20 Chest to Bar
Max Double Unders

-Rest 2 Minutes-

AMRAP 2 Minutes
10 Power Clean and Jerks (115/80)
Max Burpee Over Bar

TARGET SCORE
Target number of Reps each set:
Sets 1 & 3: 70+ reps
Sets 2 & 4: 30 reps

Minimum number of reps before scaling:
Sets 1 & 3: 18+ Reps
Sets 2 & 4: 10 reps

AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders OR Plate Hops

Rest 2 Minutes

AMRAP 2 Minutes
10 Alternating Dumbbell Snatch (light)
Max Burpee Over Dumbbell

Rest 2 Minutes

AMRAP 2 Minutes
20 Pull-Ups OR 20 Ring Rows
Max Single Unders or Plate Hops

Rest 2 Minutes

AMRAP 2 Minutes
10 Alternating Dumbbell Clean and Jerk (light)
Max Burpee Over Dumbbell

Saturday 20211127

Announcement

Happy Birthday Cameron Starr!!

Workout – Metcon (AMRAP – Rounds and Reps)

DINNER ROLLS

5 Sets:
AMRAP 2:00
12/10 Calorie Assault
50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
Max Strict Pull-Ups
-Rest 2:00 between sets-

TARGET SCORE
Score is number of Strict Pull-Ups each set.
Target number of Reps each set: 12+ reps
Minimum number reps before scaling: 6 reps

Scaling Option
5 Sets:
AMRAP 2:00
10/8 Calorie Assault
10 Single Dumbbell Step Ups (20in)
Max Ring Rows
(Rest 2:00 between sets)