Wednesday 7/24/24

 

WORKOUT:

10:00 Row for Max Calories

5:00 REST

5:00 MAX Dubs

2:30 REST

2:30 Row for Max Calories

Score = Total Cals

 

RECOVERY:

Walk

Foam Roll Upper Back

Tuesday 7/23/24

 

CYCLE NOTES: Cleans! This is the last chance to get in a lot of practice before we go for our 1RMs next week. The goal is to get more comfortable getting under the bar so, while the weight should be relatively light (<50%), pretending that it’s heavy & leaving the bar at bell-button height and diving under it 32 times will pay dividends next week.

Project LUNGE continues today, combining barbell lunges with a core movement. Barbell lunges should be unbroken throughout while the TTB variation should require most people to break up their sets from the start.

 

STRENGTH:

16x E2MOM

2 Squat Clean

 

WORKOUT:

4 Rounds for time of:

10 Front Rack Lunges

10 TTB

(10:00 cap)

 

RECOVERY:

Dragon

Legs Up Wall

Monday 7/22/24

 

CYCLE NOTES: This is the last week for dumbbell presses & barbell rows, so go for broke with the weight of each. That said, for those who cannot add 5lbs & want to stick to standard db’s, we encourage you to treat your last set as max effort, as success with more reps is more valuable/productive than failure at higher weights. Today’s conditioning is the latest variation on the “buy your rest with hustle” wod. Devil’s presses are alternating and should be weighted so the set can be done in a minute or less.

 

STRENGTH:

4x

A1. 4 Db Presses

A2. 4 Bb Bent-Over Rows

(16:00)

 

WORKOUT:

4×3:00

10 Alternating Devils Press

200m Run

 

RECOVERY:

Happy Baby

Calf Smash

Sunday 7/21/24

 

TODAY’S SCHEDULE

9:30 – 10:30am: HIIT BOOTCAMP

9:30 – 10:30am: OPEN GYM

10:00 – 10:45am: KidsFit

10:30 – 11:30am: OPEN GYM

10:45 – 11:30am: HardCORE

10:45 – 11:30am: YouthFit

Saturday 7/20/24

 

Erika’s AOTM workout is in honor of her cat, Ilargi, which she adopted on October 2, 2016.

 

WORKOUT:

“ILARGI”

6 Rounds (one for every letter in her name) for time of:

10 Goblet Squats

2 Wall Walks

20 Alternating V-Ups (10/10)

16 Dumbbell Snatches (8/8)

 

RECOVERY:

Band shoulder mobilizers

Pigeon

Friday 7/19/24

 

CYCLE NOTES:The third week of the pull-up/OHS practice can be a chance to settle in & get some quality reps at the same place in your progressions, or it can the the opportunity to stay light and work on the skill. Members can decide for themselves.

 

STRENGTH:

4-5x

A1. 3-5 OHS

A2. 3-5 Pull-Ups

(16:00)

 

WORKOUT:

10:00 AMRAP Ladder 2-4-6-8-10-etc

Power Wall Balls

Box Jump Over

 

RECOVERY:

Foam Roll Calves

Saddle Archer

Thursday 7/18/24

 

TODAY’S SCHEDULE

6am  and 7am OPEN GYM

9:00am – 10:30am OPEN GYM

12:00pm – 1:00pm GYMNASTICS

4:30pm – 5:30pm OPEN GYM

5:30pm – 6:30pm HIIT BOOTCAMP

5:30pm – 6:30pm YOGA MOBILITY

Wednesday 7/17/24

 

WORKOUT:

 

TABATA SUPREMO

4x 4:00/2:00 (AMRAP)

A. (Round 1 & 3)

10 Hanging Knee Raises

10 Echo/Bike Calories

10 Alternating Db Snatches

B. (Round 2 & 4)

10 Alternating V-Ups

10 Row Calories

10 Push Press

 

RECOVERY:

Sphinx

Scorpion

Tuesday 7/16/24

 

CYCLE NOTES: Strength today can be building, but it should start relatively heavy, based on 2 weeks ago for athletes who were here on 7/2. Part 2 the max pushup sets will take well less than a minute for some people, and a good 400m run should be 2:00-2:30. Scale if needed so that you get at least a minute rest between rounds.

 

STRENGTH:

4x

A1. 6 Bb Presses

A2. 6/6 Db 1-Arm Bent-Over Rows

(16:00)

 

WORKOUT:

3×4:00

MAX Pushups

400m Run

 

RECOVERY:

Foam roll lats

Calf stretch

Monday 7/15/24

 

CYCLE NOTES: Cleans: 1 weight to rule them all. Get better at these by picking one heavy-ish weight from last week and attack it with the goal of getting faster, and making each clean feel easier. Our hopes are that athletes will learn that a single explosive hip explosion, a big jump/shrug and loose arms/grip, will make these better AND more fun! If you know it, the weight can be ~70% 1RM. The metcon today flips last week on its head, how are you going to do 100 lunges and leave enough gas in your tank/rump to complete the 100 swings. Strategy and breathing will be key.

 

STRENGTH:

 16x

EMOM – 1 Hang Squat Clean

 

WORKOUT:

For time:

100 Walking Lunges

100 RKBS

 

RECOVERY:

Foam Roll Glutes

Elevated child’s