TNT
Heavy snatches and bike. Just bike. But FAST bike!
STRENGTH
Snatch
Every 1:00 (10 sets)
1 Snatch @80%
WOD
” TNT ”
Every 4:00 (5 sets)
Max Effort 20/15 Calorie Assault Bike
Special Beam Cannon
Chill Out Friday with some fun skill stuff and get your Swole on too ;-)
WOD
” Special Beam Cannon ”
AMRAP 5 Minute (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups
-Rest 2 minutes-
-at 7:00-
10 Minute Every Minute on the Minute (EMOM)
3 Strict Pull ups (weighted if possible)
-Rest 2 minutes-
-at 19:00-
AMRAP 5 Minute (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups
-Rest 2 minutes-
-at 26:00-
10 Minute EMOM
10 Dumbbell bench presses (2x 22.5/15)
-Rest 2 minutes-
-at 38:00-
AMRAP 5 Minutes (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups
-Rest 2 minutes-
-at 45:00-
5 Minute EMOM
15 Barbell Curls (20/15)
Vegeta
Pressing strength then we go after a fun three rounder of moderate to high intensity bike and some heavy hang snatches. Check your SW notes for strategy on this one.
STRENGTH
Shoulder Press for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
WOD
” Vegeta ”
3 Rounds
30/22 Calorie Assault Bike
10 Hang Power Snatch (60/40)
CAP 16:00
Dragon Ball Z
Going heavy for a pair of singles on the minute today. Then a moderate intensity piece with wall balls and toes to bar. The goal is to keep moving and pit down smaller sets with minimal rest. Go get it!
STRENGTH
Squat Clean and Jerk
Every 1:00 (10 sets)
2 Clean and Jerks @75% (singles)
WOD
” Dragon Ball Z ”
12:00 AMRAP
20 Wall Balls (9/6)
20 Toes to Bar
Goku
Heavy squatting then some engine work and upper body muscular endurance.
STRENGTH
Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%
WOD
” Goku ”
5 sets
2:00 Amrap
75 Double Unders
Max Push Ups
– Rest 1:00 between sets –
Daniel
We start our week of in style with a Hero workout with a big pull up component and a beautiful day forcast means we get outside for a run :)
WOD
” Daniel ”
50 Pull-ups
400 m run
21 Thrusters (42.5/40)
800 m run
21 Thrusters (42.5/40)
400 m run
50 Pull-ups
CAP 22:00
Partner Kalsu
Classes today at 730 am and 830 am with Coach Mack.
WOD
” Partner Kalsu ”
100 thrusters (60/40)
Emom 5 synchro burpees over bar
Partners share thrusters
one works at a time
25 min cap
Sonny
Heavy Lifting today. Happy Friday!
WOD
” Sonny ”
Teams of 2 (You go – I go)
8 Rounds (8 Rounds each/1:1-Work:Rest)
5 Power Cleans (80/55)
5 Bench Press (80/55)
Scuba Steve
While not pleasant for some the 2 km erg test is valuable for assessing your strength endurance. So lets formulate a plan and get this one done.
STRENGTH
Shoulder Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+
CONDITIONING
Testing:
2 k Row
CAP 12:00
Bike Repeater
Some back and shoulder strengthening then we have a crack at a version of the 2020 CF Games ‘Bike Repeater’.
STRENGTH
3 sets
10 Dumbbell Bent over Row
10 Side Plank with Dumbbell Raise (each side)
WOD
” Bike Repeater ”
10 Rounds :
15/12 Calorie Assault bike
2 Rope Climb (frame)
SCALED :
15/12 Calorie Assault bike
10-9-8-7-6-5-4-3-2-1
Burpee Pull Up
CAP 20:00