Monday, October 21st
Workout: As Many Rounds as Possible in 20 Minutes
Option A:
400m Run
4 Alternating Dumbbell Clean + Box Step Up (50/35+20/16)
Increase Clean+Step Up by 4 Reps each round.
Option B:
400m Run
4 Alternating Dumbbell Clean + Box Step Up (35/20+20/16)
Increase Clean+Step Up by 4 Reps each round.
Option C:
200m Run
4 Alternating Dumbbell Clean + Box Step Up (25/15+20/16)
Increase Clean+Step Up by 4 Reps each round.
Cashout – FIT: For Time
3 Rounds
15 Burpee
15 Ball Slam (20/15)
Cashout – FLEX: For Quality
4 x 10+ Dumbbell Hammer Curl
Workout Brief
GOAL: Aerobic and Muscular Endurance
We’ll run a lot at first but it will level out and eventually become a step up workout. On the run, slow is smooth and smooth is fast. The Dumbbell Clean + Step Up is a new movement but not really. Each step up begins with the athlete cleaning the Dumbbell. After the clean, they’ll support the Dumbbell on the shoulder and step up onto the Box. They will then set the DB down to the ground, clean it to the other shoulder and perform the step up on the box with the other leg. It will be very tempting for members to bend down keeping the hips very high and compensating by curling their backs down. Athletes need to maintain the integrity of the clean throughout this workout with a flat back.
Tuesday, October 22nd
Strength: 10 Minutes
5 Rounds – 2 Minutes Each
2 Snatch High Pull + 1 Squat Snatch @ 70%
Workout: For Time – 10 Minute Cap
Option A:
2-4-6-8-10-8-6-4-2 Deadlift (275/185)
4-8-12-16-20-16-12-8-4 Push Up
Option B:
2-4-6-8-10-8-6-4-2 Deadlift (185/135)
2-4-6-8-10-8-6-4-2 Push Up
Option C:
2-4-6-8-10-8-6-4-2 Deadlift (115/75)
2-4-6-8-10-8-6-4-2 Incline Push Up
Workout Brief
GOAL: Snatch Complex / Heavy Pull + Fast Push
Today’s Snatch segment is a complex that has us focusing on leg drive and transferring that leg drive to the Squat Snatch. The workout starts with very fast transitions; maintain emphasis on midline stability and proper set up. The Push Ups will add up quickly but the volume should be manageable.
Wednesday, October 23rd
Strength: 11 Minutes
4 x 3 Front Squat @ 80%
Rest 1-2 minutes between sets.
Workout: Every Minute on the Minute for 18 Minutes
Option A:
Minute 1: 16/15 Calorie Row or 15/12 Calorie Bike
Minute 2: 20 Wall Ball (20/16)
Minute 3: 16 V-Up
Option B:
Minute 1: 15/12 Calorie Row or 12/8 Calorie Bike
Minute 2: 20 Wall Ball (14/10)
Minute 3: 16 Tuck Up
Option C:
Minute 1: 45 Second Machine
Minute 2: 14 Wall Ball (12/10)
Minute 3: 12 Abmat Sit Up
Workout Brief
GOAL: Squat Maintenance / Lower Impact, Stamina
For the Front Squat, this can be absolute % or it can be RPE. It will be a heavy load for three but there should be no failure and some sticky points. These sets should be hard and athletes should take the two minute rest.
Today’s triplet in the workout is a lower impact triplet with a major focus on the hips plus higher volume dynamic squatting to add to our heavy squat stimulus. The minute will fill up quickly; we want to push hard on the Machine to make sure we can get at least 10 seconds rest and Wall Balls can be done unbroken to maximize rest but can also be broken up into two sets with a very quick rest. The V-ups are the trap here; get them done in 50 seconds or less and scale the volume or the movement to get that 10 seconds of rest.
Thursday, October 24th
Strength: 12 Minutes
1 Clean and Jerk @ 60%
1 Clean and Jerk @ 65%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 75%
4 x 1 Clean and Jerk @ 80%-84%
Workout: For Time – 10 Minute Cap
Option A:
3 Rounds
100 Double Under
20 Push Press (135/95)
Option B:
3 Rounds
100 Double Under
20 Push Press (115/75)
Option C:
3 Rounds
100 Single Under
15 Push Press (65/45)
Workout Brief
GOAL: Clean and Jerk Loading / Upper Body Endurance
This week the Clean and Jerk is going heavy. This set has four ramp up sets included and it will be important to get those done relatively quickly in order to get the four reps @ 80-84% done in a comfortable time window.
The workout is all about upper body endurance with a strong emphasis on maintaining intensity throughout. Push your pace, especially on the push press while keeping good form. Stay unbroken as long as possible!
Friday, October 25th
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: For Calories and Rounds – 19 Minutes
Option A:
Two Rounds
4 Minutes: Max Machine Calories
1 Minute: Rest
4 Minutes: Max Rounds 7 Power Snatch (95/65) + 7 Barbell Burpee
1 Minute: Rest
Option B:
Two Rounds
4 Minutes: Max Machine Calories
1 Minute: Rest
4 Minutes: Max Rounds 7 Power Snatch (75/55) + 7 Barbell Burpee
1 Minute: Rest
Option C:
Two Rounds
4 Minutes: Max Machine Calories
1 Minute: Rest
4 Minutes: Max Rounds 5 Power Snatch (45/35) + 5 Barbell Burpee
1 Minute: Rest
Cashout: For Quality
5 x 3-6 Bulgarian Split Squat (Left and Right) @ Heavy
Workout Brief
GOAL: Intensity Intervals and Threshold Training
No matter what machines members will use today, Athletes should go hard. The Power Snatch today should be seen as a high ROM hip extension, either Muscle Snatching these or a very high catch Power Snatch. Make sure to maintain a flat back on the way back down. The Barbell Burpee to encourage faster sets. But there’s no secret to these today, just good old fashioned hard work.
Saturday, October 26th
Workout: For Time – 35 Minute Cap
Option A:
36-27-21-18-15-12-9-6-3
Toes to Bar
Dumbbell Thruster (50/35)
Box Jump Over (24/20)
Option B:
36-27-21-18-15-12-9-6-3
Swinging Leg Raise
Dumbbell Thruster (35/20)
Box Jump Over (24/20)
Option C:
27-21-18-15-12-9-6-3
Swinging Knee Raise
Dumbbell Thruster (35/20)
Box Jump Over (24/20)
Workout Brief
GOAL: Team Workout
Yes the reps will be uneven and that’s ok; split the reps as desired. For the Toes to Bar we want to see nice, tight and elegant swings to avoid any extra strain on the grip. Hip speed timing is important to manage fatigue levels in the Thruster. Consistency will be important for the box jumps; consistency breeds speed.
