Tuesday 20211019

Strength – Clean Complex (5×9)

(5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk) x 5 working sets
* Work up to a Heavy, Unbroken set

Workout – Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

TARGET SCORE
Target time: 3-4:40
Time cap: 7 minutes

Scaling Option
21-15-9
Kettlebell Sumo Deadlifts (moderate)
Dumbbell Push Press

Accessory – Warm-up (No Measure)

Strict Pull-Ups
8 set: 6 reps
*Add weight or decrease the amount of band assistance used from last week
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.

Accessory

Warm-up (No Measure)

Body Row on Racked Barbell
4 sets: 10 reps
*Build to a moderate weight, stay the same or build across sets
Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a straight line with the body from the heel to the shoulder. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping”. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.

Monday 20211018

Announcement

Happy Birthday Saed Reyes!!!

Strength – Snatch Complex (1×3)

2 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes

Workout – Metcon (Time)

SPONGEBOB SQUAREPANTS

For time:
20 Burpee Box Jump Overs (24″/20″)
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24″/20″)

TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes

Scaling Option
For time:
15 Up Down + Step Up (20″/16″)
15/12 Calorie Row
30 Alternating Dumbbell Snatch (light)
15/12 Calorie Row
15 Up Down + Step Up (20″/16″)

Accessory – Warm-up (No Measure)

5 sets of 20
Weighted Glute Bridges OR Russian Kettle Bell Swings
Make sure to squeeze your butt at full extension
* On your own or if time permits

Sunday 20211017

Announcement

Happy Birthday Grace Berner!!

Workout – Metcon (No Measure)

BY PHILIP

A. EMOM x 8
1- 3-10 HSPU or 8-12 Z Press
(something you can maintain)
2- 40 sec HS Walk / HS Shd Tap / HS Hold

Workout – Metcon (No Measure)

B. EMOM x 15
1- 40 sec SA KB Hold R
2- ” L
3- 40 sec Side Plank R
4- ” L
5- Rest

Workout – Metcon (AMRAP – Rounds and Reps)

C. 5 min AMRAP
1-2-3-4-… Wall Walk
10-20-30-40-… Air Squat

Saturday 20211016

Announcement

Happy Birthday Jillian Farley!!

Workout – Metcon (AMRAP – Rounds and Reps)

THE SPICE FAMILY

Teams of 3
24:00 Amrap
Partner 1: Max Calorie Bike or Row
Partner 2: 2 Rounds
15 Pull-Ups
3 Power Clean (185/135)
5 Front Squat (185/135)
Partner 3: Rest

* Scored as Total Reps = reps at station 2 + calories
* All partners rotate once Partner 2 is done with the 2 rounds

TARGET SCORE
Target number of Rounds: 16-20 rounds (Total)
Minimum number Rounds before scaling: 12 rounds (total)

Individual Option
Teams of 3
5 sets
1000m Assault Bike

into –
2 rounds
15 Pull-Ups
3 Power Clean (185/135)
5 Front Squat (185/135)
rest 2:00 between sets

Friday 20211015

Announcement

Happy Birthday Sid Slover!!

Workout – Metcon (10 Rounds for time)

SHOVEL AND PAIL

10 rounds (Every 4:00)
200m Run (Sprint)

TARGET SCORE
Target time each set: 35-45 seconds
Time cap each set: 60 seconds

Scaling Option
10 rounds (Every 3:00)
100m Run (Sprint)

Equipment Option
10 rounds (Every 4:00)
250/200m Row or 500/450m Standing Bike Erg (8-10 damper)

Accessory – Warm-up (No Measure)

1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)