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Wednesday 7:00,8:00,9:00am
Thursday – closed
Friday -9:00-11:00 open gym
Monday
STRENGTH
6-4-4-2* Power Clean
*Build to a Heavy weight. (Score is Weight)
Week 3 of 6
BENCHMARK WORKOUT
“ELIZABETH-ISH”
FOR TIME
18-15-12-9
Hang Power Cleans (135/95)
Hand Release Push-Ups
OPTIONAL FINISHER
EMOM x 6 MINUTES
:25 OH Plate Reverse Lunge + :25 Gun Hold (Athlete Choice)*
HIGHLIGHTS *Athlete Goal* – Starting to get into some heavier PC’s in the strength so let’s focus on not jumping/ pulling early…consistent hip contact will be the gamechang- er today! For the workout the challenge should be unbroken, or almost unbroken PC’s and keeping the HR Push-Ups to 2 sets while keeping the foot on the gas pedal!
*Workout Type* – SPRINT | SPRINT workouts are typically designed to be performed at or near max intensity the entire duration. They are usually short, fast-paced, and very intense. SPRINT workouts require a near “all-out” effort from the athlete. When a SPRINT workout shows up, we want athletes to go fast.
Tuesday
STRENGTH
EVERY 2:30 x 5 SETS 8 Bench Press*
*Build to a Moderate-Heavy weight. After each set complete 12-15 Band Pull Apart.
WORKOUT
EMOM x 15 MINUTES
MIN 1 – :30 Max Cal Bike
MIN 2 – 15 Toes to Bar
MIN 3 – 20 Slam Balls (30/20)|(20/10)
*Athlete Goal* – Build to an appropriate Bench Press weight before starting the strength OR build throughout the 5 sets. Make sure to have a spotter at all times! Challenge the mind and body by actually SPRINTING on the Bike in that first :30 of every 1st minute of each round. From there, try not to deviate more than 2-3 calories for the remainder of the workout! This has a spreffort feel due to the Bike. No more than 2-3 sets for the Toes to Bar and keep slamming away on those Slam Balls.
*Workout Type* – EFFORT | EFFORT workouts are typically designed to be performed at a pace that the athlete can sustain across the entire workout. The pace in EFFORT workouts is typically relative to the length, loading, and volume. When an EFFORT workout shows up, we want athletes to find their own sustainable pace relative to the intended stimulus to complete the workout.
Wednesday
STRENGTH
6-4-4-2* Deadlift
*Build to a Heavy weight.
WORKOUT
EVERY 1:30 x 7 SETS
8 Deadlifts (255/175)
50 Double Unders*
-Rest the Remaining Time-
*:45 Cap on Doubles
Post WOD
100 empty barbel bicep curls
HIGHLIGHTS *Athlete Goal* – Build up to and beyond the intended workout weight in the strength piece. Hang on to the bar for all 8 reps, in all 7 sets and make the transi- tion quick to the rope. The faster athletes finish the work, the more they will be rewarded in rest time.
*Workout Type* – SPRINT | SPRINT workouts are typically designed to be performed at or near max intensity the entire duration. They are usually short, fast-paced, and very intense. SPRINT workouts require a near “all-out” effort from the athlete. When a SPRINT workout shows up, we want athletes to go fast.
Thursday
closed
Friday
Optional
STRENGTH
6-4-4-2* Front Squat
*Build to a Heavy weight.
Week 3 of 6
BENCHMARK WORKOUT “CLEARANCE SALE”
3 SETS
AMRAP x 4 MINUTES*
6 Front Squats (115/75)
8 Pull-Ups
10 Box Jump Overs (24/20)
*Pick up where you left off.
-Rest 1:00 b/t Sets-
Saturday
strength
ON A 7:00 RUNNING BUILD TO…
2 Push Press*
+
1 Push Jerk
*Build up to and slightly past workout weight.
Workout
PARTNER WORKOUT
IN TEAMS OF 2…
5 ROUNDS FOR TIME*
22 Shoulder to Overhead (135/95)
25 Synchronized Sit-Ups
22 Synchronized Burpees
40/30 Cal Row
*Shoulder to Overhead and Cal Row will be split as needed with P1 working and P2 resting. Sit-Ups & Burpees must be completed together. After Rounds 1, 3, & 5 complete a Partner 200m Run.