Monday 12.7
HAPPY BIRTHDAY ANDY PEYRET AND COREY LANE
A.
Every 5:00 (5 sets)
25/20 Cal. Row
20/15 Cal. Echo Bike
Target time each set: 3-4 minutes
* Time cap each set: 4:30
Today is high intensity. Goal is to score similar times with each round or get slightly faster throughout the workout.
* Scaling option 1
Every 5:00 (5 sets)
20/15 Cal. Row
15/10 Cal. Echo Bike
* Scaling option 2
Every 5:00 (5 sets)
90 second max calorie Row
90 second max calorie Echo Bike
* Scaling option 3
Every 5:00 (5 sets)
50/40 Cal. Row
B.
10 min SHSPU Practice
OR
4-6 SHSPU on the minute (10:00). Focus on keeping hips tight and legs together.
For Time:
100 abmat situps
1 min foam roll quads (each side)
1 min foam roll lats (each side)
1 min seal pose
Tuesday 12.8
HAPPY BIRTHDAY DANIELLE LACOSTE
A. Back Squat for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
#4: 5 reps @ 50%
#5: 5 reps @ 40%
B. For Time:
30 Power Snatches (135/95)
* Every time you break perform 50 double unders *
* Target time: 5-7 minutes
* Time cap: 10 minutes
Athletes are allowed to rest with the bar locked out overhead or held at the waist but not in the back or front rack position
* The Scaling aim is for athletes to maintain 5+ touch and go sets while finishing within the target time.
* Scaling option 1
For Time:
30 Power Snatches (95/65)
* Every time you break perform 35 double unders *
* Scaling option 2
For Time:
100 Alternating Dumbbell Snatches (50/35)
* Every time you break perform 50 Single Unders *
C.
4 sets
30 Sec Side Plank (each)
10 Goblet Squats (moderate weight)
10-15 Deficit Push Ups
Wednesday 12.9.20
HAPPY BIRTHDAY ANDY HATCH
Clean and Jerk
Every 1:00 (10 sets)
1 Clean and Jerks @80%
Click "Workout prep notes available" directly below for the full description
B. For Time:
24-18-12-6
Wall Balls (30/20)
KB Swings (1.5/1)
- rest 5 minutes -
For Time:
60 Wall Balls (30/20)
60 KB Swings (1.5/1)
Workout 1
* Target time: 5-7 minutes
* Time cap: 8 minutes
Workout 2
* Target time: 6-8 minutes
* Time cap: 10 minutes
* Scaling option 1
For Time:
24-18-12-6
Wall Balls (20/14)
KB Swings (35/25)
- rest 5 minutes -
For Time:
60 Wall Balls (20/14)
60 KB Swings (35/25)
* Scaling option 2
For Time:
21-15-9
Wall Balls (20/14)
KB Swings (35/25)
- rest 5 minutes -
For Time:
45 Wall Balls (20/14)
45 KB Swings (35/25)
C. 4 sets
10-15 Weighted Hip Extensions
12 Seated Dumbbell Z-press
Thursday 12.10.20
HAPPY BIRTHDAY JEAN ROLLINS
A. Shoulder Press for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
#4: 5 reps @ 50%
#5: 5 reps @ 40%
B. For Time
200ft Front Rack Dumbbell Lunge (50s/35s)
50 Burpee of Dumbbell
200ft Front Rack Dumbbell Lunge (50s/35s)
* Target time: 10-12 minutes
* Time cap: 15 minutes
* Scaling option 1
200ft Front Rack Dumbbell Lunge (35s/25s)
50 Burpees
200ft Front Rack Dumbbell Lunge (35s/25s)
* Scaling option 2
100ft Front Rack Dumbbell Lunge (35s/25s)
30 Burpees
100ft Front Rack Dumbbell Lunge (35s/25s)
* Scaling option 3
50 Alternating Step Ups (24/20)
25 Burpees
50 Alternating Step Ups (24/20)
C.5 sets
10 Banded Strict Chin ups (reps should be smooth and controlled)
30 secs Cat Cow
30 secs Bird Dog
Friday 12.11.20
A. For Time
30 Power Cleans (115/80)
30 GHD’s (or 40 Abmat Sit Ups or 30 Toes to Bar)
30 Box Jumps (24/20)
30 Shoulder to Overhead (115/80)
30 Box Jumps (24/20)
30 GHD’s (or 40 Abmat Sit Ups or 30 Toes to Bar)
30 Power Cleans (115/80)
* Target time: 12- 14 minutes
* Time cap: 18 minutes
* Scaling option 1
30 Power Cleans (95/65)
30 Abmat Sit Ups or 30 Toes to Bar)
30 Box Jumps (20/16)
30 Shoulder to Overhead (95/65)
30 Box Jumps (20/16)
30 Abmat Sit Ups or 30 Toes to Bar)
30 Power Cleans (95/65)
* Scaling option 2
20 Power Cleans (95/65)
20 Abmat Sit Ups or 20 Toes to Bar)
20 Box Jumps (20/16)
20 Shoulder to Overhead (95/65)
20 Box Jumps (20/16)
20 Abmat Sit Ups or 30 Toes to Bar)
20 Power Cleans (95/65)