Happy Sunday, we hope everyone had a great weekend and got some recovery in after a week of heavy lifting💪. Congratulations to everyone on a successful 6-week Olympic weightlifting cycle with impressive PRs and improvements on the snatch and clean & jerk!
🌴🏋️Don’t forget to mark your calendars for our 4th Annual Island Time Throwdown on October 26th! We would love to see our athletes participate, and would definitely appreciate volunteers as judges. Register via the link on our Facebook or Instagram page.
Our 6-week Fall Teen/Pre-Teen program kicks off tomorrow, and we’re excited to get to work with hard working young athletes! There’s still time to join, and we welcome drop-ins every Monday and Wednesday from 4:15-5:15 PM until September 25th. Please note that the teen class will have priority access to the outside rig area during these sessions.
💥Our monthly challenge is still going strong—500 partner push-ups! There are two weeks left, so team up with a friend and crush those reps!
We will still see a variety of workouts this week, but the focus will be dropping the hammer with a couple SPRINT type workouts. We also get TWO partner wods this week, Thursday and Saturday! We have some bench press strength post workout on Friday and a heavy 2-Rep TNG on Saturday🏋️♂️. Let’s get after it!
Workouts for the Week:
MONDAY
STRENGTH – ALL
Sumo Deadlift
5-5-5-5*
*Start Moderate and end Moderate-Heavy. Complete 8/8 DB Goblet Split Squats (Athlete Choice) b/t each set.
(Score is Weight)
WORKOUT – PERFORMANCE
EVERY 2:00 x 6 SETS
20/15 Cal Bike
Max Sumo Deadlift High Pulls (95/65) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Sumo Deadlift High Pulls)
WORKOUT – FITNESS
EVERY 2:00 x 6 SETS
15/12 Cal Bike
Max Sumo Deadlift High Pulls (65/45) in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Sumo Deadlift High Pulls)
TUESDAY
WORKOUT – PERFORMANCE
AMRAP x 16 MINUTES
100m DB Farmers Carry (50/35)
15 Box Jumps (24/20)
10 DB Farmer Alt. Box Step-Ups
2 Rope Climbs
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 16 MINUTES
100m DB Farmers Carry (35/20)
15 Box Jumps (20)
10 DB Farmer Alt. Box Step-Ups
5 Strict Pull-Ups
(Score is Rounds + Reps)
POST-WORKOUT SKILL – ALL
3 SETS*
:20 Top of the Dip Hold
:20 Bottom of the Dip Hold
10-12 Alt. Banded Pistol Squats or Alt. Single Leg Box Squats
*Dip can be held on Rings, Dip Bar, or Bench/Box
WEDNESDAY
SKILL – ALL
EMOM x 5 MINUTES*
Choose a Pressing Complex…
*Pressing Complex Options:
GYM. OPTION…
2 Strict Handstand Push-Ups
+ 2 Kipping Handstand Push-Ups
or…
DB OPTION…
2 DB Strict Press
+ 2 DB Push Press
WORKOUT – PERFORMANCE
5 ROUNDS FOR TIME
7 Strict Handstand Push-Ups
9 Front Squats (155/105)
12 Burpees Over Bar
(Score is Time)
WORKOUT – FITNESS
5 ROUNDS FOR TIME
7 DB Strict Press (35/20)*
9 Front Squats (115/75)
12 Burpees
*Option for heavier DBs, 50/35
(Score is Time)
THURSDAY
PARTNER WORKOUT – ALL
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
400m Run**
60 Toes to Bar or Toes to Something
80 Russian KB Swings (Athlete Choice)
120 KB Goblet Alt. Lunges
160 Double Unders or 320 Single Unders
*P1 & P2 will compete the 400m run together. All other work will be split as needed, P1 working while P2 rests.
**Every 100m= 1 Rep.
(Score is Rounds + Reps)
FRIDAY
WORKOUT – PERFORMANCE
FOR TIME*
25-20-15-10-5
Push Press (115/75)
*Complete 15/12 Cal Row after every full set.
(Score is Time)
WORKOUT – FITNESS
FOR TIME*
25-20-15-10-5
Push Press (75/55)
*Complete 12/10 Cal Row after every full set.
(Score is Time)
POST-WORKOUT STRENGTH – ALL
Bench Press
10-8-6-4*
*Start Light and end Moderate+. Complete 16-20 Alt. DB Hammer Curls (Athlete Choice) after each set.
SATURDAY
STRENGTH – ALL
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Clean
(Score is weight)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 15 MINUTES
1 Power Clean (Athlete Choice)
2 Box Jump Overs (Athlete Choice)
3 Chest to Bars or Pull-Ups
*P1 completes a full round while P2 rests. Once a full round is completed partners switch.
(Score is Rounds + Reps)
