9/22/18

PARTNER FUN

Every 4:00 for 7 rounds:

Run 400m together

21 Synchronized kettlebell swings/goblet squats (24kg/16kg)

12 Pull-ups

*Each person completes on their own.

*For all odd-numbered rounds perform kettlebell swings. For all even-numbered rounds perform goblet squats.

**Interval training for completion.

INTENDED STIMULUS AND WORKOUT OPTIONS

This is a long, high volume interval-based workout. Attempt to maintain a consistent pace throughout all rounds and attempt to have all rounds done in under 3:00, modify to make this happen.

Option 1

Every 4:00 for 7 rounds:

Run 400m together 21 Synchronized kettlebell swings/goblet squats

*Lighter load only if all sets will not be unbroken.

Pull-ups *Attempt all 12 pull-ups until the 3:00 mark. Use that number for remaining rounds.

Option 2

Every 4:00 for 7 rounds:

Run 300m together 15 Synchronized kettlebell swings/goblet squats (16kg/16kg)

12 Banded strict pull-ups *Adjust pull-up number based on where the athlete is at on the 3:00 mark.


9/19/2018

WOD

AMRAP 10:00

15 Toes to bar

50-foot handstand walk

*Each 10-feet is one rep. Total reps per round are 20.

**REST 3:00 before starting part 2.

INTENDED STIMULUS

This is a very trunk and shoulder demanding workout with a high demand on skill. The pace will be slow due to the large demand on the shoulders, hip flexors, and abdominals. Athletes should strive for 3-5 rounds.

Workout, part 2

AMRAP 10:00

15 Bent over dumbbell rows (50lbs/35lbs)

50-foot dumbbell front rack walking lunge (50lbs/35lbs)

*Each 10-feet is one rep. Total reps per round are 20.

9/18/2018

20180917_180019.jpg

JJ was co-coaching class today.

WOD

3 Rounds for time

10 Hang power snatch (125lbs/85lbs)

15 Ring dips

20 Wall ball (20lbs/14lbs)

400-meter run

*15:00 cap!

INTENDED STIMULUS AND WORKOUT OPTIONS

This workout is meant for the athlete to do all the movements unbroken and focus on pushing the pace. We are capping this workout at 15:00 to encourage this goal. Faster athletes will finish under 12:00.