Friday 2017.10.20

Strength

Overhead Squat

  • Build to a heavy single with a 5 second descent and a 5 second pause in the bottom.

Conditioning

“Nancy”

Five rounds for time:

  • 400m Run
  • 15 Overhead Squats (95/65)

20:00 Cap.

Compare to 20170711.

Thursday 2017.10.19

Conditioning Preparation

Perform at 100% effort:

  • 8 Calorie Bike or Row
  • 8 Alternating Dumbbell Snatch (35/50)
  • 8 Burpees

Rest until recovered.

Perform at 75-80% effort:

  • 8 Calorie Bike or Row
  • 8 Alternating Dumbbell Snatch (35/50)
  • 8 Burpees

The purpose of these rounds is to get an understanding of pacing. You are going to want to hold back a bit on the first round of today’s conditioning.

Conditioning

15-25-35 Reps for time:

  • Calorie Bike or Row
  • Alternating Dumbbell Snatch (35/50)
  • Burpees

Pacing is going to be important in this workout. You do not want to spike you heart rate on the round of 15. There is still a lot of work to be done after that and you want to feel fresh after that round. The workout begins at the round of 35. You should feel confident there so you can kick it into gear. You will not feel confident if you go too fast on the round of 15.

Wednesday 2017.10.18

Strength

Every minute on the minute for 12:00:

  • Slow Clean Pull x 2 + Hang Clean (Position 2)

Build.

Conditioning

Every 3:00 x 5 rounds:

  • 15/10 Calorie Bike or Row
  • 8 Hang Power Cleans @ 60-70% of today’s heaviest lift

 

Tuesday 2017.10.17

Conditioning

Every minute on the minute for 10:00:

  • Minute 1: Dumbbell Push Press x 10
  • Minute 2: Rope Climb x 1

Rest 2:00

Every minute on the minute for 10:00:

  • Minute 1: Handstand Hold x 30 seconds
  • Minute 2: Sandbag Chest Hold x 30 seconds

Rest 2:00

Every minute on the minute for 10:00:

  • Minute 1: Unbroken Chest to Bar Pull Ups x 6-12
  • Minute 2: Unbroken Strict Handstand Push Ups x 6-12

*Please choose a progression that is appropriate for you.*

Some progression options include:

  • Rope Climb > Rope Climb Drill
  • Handstand Hold > Wall Facing Handstand Hold > Angled Wall Hold
  • Chest to Bar Pull Ups > Chin over Bar Pull Ups > Kip Swing + Ring Rows
  • Strict Handstand Push Ups > Box Handstand Push Ups > L-Seated Dumbbell Press

Monday 2017.10.16

Strength

Back Squat

Performance: Every 2 minutes for 8 sets

  • 5 @ 55%
  • 5 @ 65%
  • 3 @ 75%
  • 2 @ 85%
  • 2 @ 90%
  • 3 x 5 @ 85%

Fitness:

  • 4 x 3-5 @ 21X1

Conditioning

On a continuously running clock, at 0:00 complete for time:

  • 21 Double Kettlebell Deadlifts (53/70)
  • 21 Box Jumps (20/24)
  • 15 Double Kettlebell Deadlifts
  • 15 Box Jumps
  • 9 Double Kettlebell Deadlifts
  • 9 Box Jumps

Rest until the clock reaches 8:00 and complete for time:

  • 21 Calorie Bike or Row
  • 21 Wall Balls (14/20)
  • 15 Calorie Bike or Row
  • 15 Wall Balls
  • 9 Calorie Bike or Row
  • 9 Wall Balls

There is a 6:00 time cap on each piece.

Saturday 2017.10.14


Solidarity Team Series Week 2: Events 3, 4, & 5

For those not doing the Team Series, you can still come in and do the workout. For the full workout description see the 2017 Team Series page.

Events 3, 4, and 5

On a 20:00 running clock counting up complete:

0:00 – 14:00 (Event 3)

Buy In:

  • Assault Bike Relay (20 male/10 female)

Then, as many rounds as possible:

  • 20 Synchronized Alternating Dumbbell Snatches (sum of 4 dumbbells must total 180#, synchro locked out overhead)
  • 15 Synchronized Wall Ball Relay (30/20/14/14 -OR- 30/20/20/10, 10’ target for males/9’ for females’, synchro below parallel)

Each full round is worth 50 points.

14:00-16:00 Rest

16:00 – 18:00 (Event 4)

  • 16:00-16:30: Athlete #1 completes Max Effort Gymnastics Movement
  • 16:30-17:00: Athlete #2 completes Max Effort Gymnastics Movement
  • 17:00-17:30: Athlete #3 completes Max Effort Gymnastics Movement
  • 17:30-18:00: Athlete #4 completes Max Effort Gymnastics Movement

Gymnastics movement options, choose ONE:

  • Jumping Pull Up – 1.5 point
  • Pull Up – 2.5 points
  • Chest to Bar Pull Up – 4 points
  • Bar Muscle Up – 10 points
  • Ring Muscle Up – 14 points

Athletes may not change movements during the 0:30 time period.

18:00 – 20:00 (Event 5)

Max Synchro High-Five Burpees (all team members working, synchro in air for high five)

Workout Description

Prior to the start of the workout, athlete #1 will be sitting on the Assault Bike. At the call fo 3, 2, 1, go…! Athlete #1 will begin working on the prescribed number of calories. Athlete #1 will remain seated on the bike until the monitor reads the prescribed number of calories, after which he/she may step off the bike and athlete #2 will sit on the bike, reset the monitor, and begin working on the prescribed number of calories. This pattern continues until all athletes have completed 1 set of their prescribed number of calories.

Once all athletes have finished their calories on the Assault Bike, they will begin working on the AMRAP. All athletes will complete 20 synchronized alternating dumbbell snatches. After all 20 reps are completed, athlete #1 and athlete #2 may begin on the synchronized wall balls. After they complete 15 reps, athlete #3 and athlete #4 may begin working on their 15 synchronized wall balls. This pattern continues until the clock reaches 14:00, at which point the team has two minutes to rest. Your score for this event is the total number of reps completed in the AMRAP.

Event 4 begins at 16:00 with athlete #1 performing as many muscle ups, bar muscle ups, chest to bar pull ups, pull ups, or jumping pull ups as possible in 30 seconds. At 16:30, athlete 1 stops working and athlete 2 begins to perform as many muscle ups, bar muscle ups, chest to bar pull ups, pull ups, or jumping pull ups as possible. This pattern continues until all athletes have completed their 30 seconds of work. Your score for this event is the team’s cumulative total number of reps multiplied by points for chosen movement.

Event 5 begins at 18:00. With all team members working together, the team will work to accrue as many synchro high-five burpees as possible in 2 minutes. Your score for this event is the total number of burpees completed.

Equipment
  • One Air Assault Bike
  • Four dumbbells, totaling 180lbs
  • Four Wall Balls
    • One 30lbs, Two 20lbs, One 10lbs OR One 30lbs, One 20lbs, Two 14lbs
  • Rings or Pull Up Station

For full workout details and movement standards, click here.