Happy Sunday everyone, we hope you’re all soaking up the long weekend and enjoying the beautiful weather. As we head into Labor Day, we want to let you know about our schedule:
- We will have one class tomorrow at 9 AM.
- The CrossFit Teens class will still be held at 4:15 PM.
- Keep an eye out for any open gym availability!
September marks the final month of our Horsepower phase! This month we will focus on GPP strength training with 2-3 lifts or lifting complexes per week. These are not a linear progression and will not culminate in a 1RM test, but the continued exposure to various lifs and loads will help us continue to gain strength! Kicking off the month we have Hotshots 19 on Labor Day along with a retest of the classic Kelly. We will also see the Hero workout Amanda workout this month – a classic combo of explosive strength and high skill gymnastics. On 9/11, we will run our tribute workout “Stand Tall” to commemorate the events that took place on that day…this is an important one so mark your calendars!
WORKOUTS FOR THE WEEK:
MONDAY
HERO WORKOUT – PERFORMANCE
Hotshots 19
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
HERO WORKOUT – FITNESS
HOTSHOTS 19
6 ROUNDS FOR TIME
30 Air Squats
19 Power Cleans (95/65)
7 Ring Rows
400m Run
(Score is Time)
TUESDAY
WORKOUT – PERFORMANCE
AMRAP x 20 MINUTES
50/40 Cal Bike
50 Sit-Ups
125 Double Unders
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 20 MINUTES
40/35 Cal Bike
40 Sit-Ups
80 Jumping Jacks*
*Option for 200 Single Unders or 1:30 Double Under Attempts.
(Score is Rounds + Reps)
FINISHER – ALL
3 SETS:
12-15 DB Wide-Grip Curls
15-20 DB Bent Over Row
20-25 Half Kneeling Banded Rows
WEDNESDAY
STRENGTH – ALL
5-5-5-5*
Tempo Strict Press (31X1)*
*Start Light and Build to Moderate.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
10 DBL DB Ground to Overhead (50/35)
20 DB Burpees
30 DB Farmer Alt. Box Step-Ups (24/20)
40 DB Push Press
50 Burpees*
*Final 50 Burpees performed with no weight.
(Score is Time)
WORKOUT – FITNESS
FOR TIME
10 DBL DB Ground to Overhead (35/20)
20 DB Burpees
30 DB Farmer Alt. Box Step-Ups (20)
40 DB Push Press
50 Burpees*
*Final 50 Burpees performed with no weight.
(Score is Time)
THURSDAY
EXTENDED WARM-UP – ALL
EMOM x 6 MINUTES (:40 ON/ :20 OFF)*
MIN 1 – Row @20-22 SPM
MIN 2 – Row @22-24 SPM
MIN 3 – Row @24-26 SPM
MIN 4 – Row @26-28 SPM
MIN 5 – Row @28-30+ SPM
MIN 6 – Row @ Consistent Workout Pace
*:40 Row at the Suggested SPM, during the :20 recover and set target at new SPM. Workout pace should be somewhere b/t 24-28 SPM.
WORKOUT – PERFORMANCE
ON A 15:00 RUNNING CLOCK…
10 ROUNDS
1 Rope Climb
3 Front Squats (185/135)
-Immediately Into-
Max Meter Row w/ Time Remaining…
(Score it Total Meters)
WORKOUT – FITNESS
ON A 15:00 RUNNING CLOCK…
10 ROUNDS
3 Knees to Elbow
3 Front Squats (135/95)
-Immediately Into-
Max Meter Row w/ Time Remaining…
(Score is Total Meters)
FRIDAY
STRENGTH – ALL
ON A 12:00 RUNNING CLOCK…
Build to a Heavy 2-Rep TNG Power Snatch
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 8 MINUTES
2-4-6 and so on…
Power Snatches (95/65)*
*Complete 2 Ring Muscle-Ups after every full set.
(Score is Total Reps of Both Movements)
WORKOUT – FITNESS
AMRAP x 8 MINUTES
2-4-6 and so on…
Power Snatches (65/45)*
*Complete 2 Chest to Bar Pull-Ups after every full set.
(Score is Total Reps of Both Movements)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2… AMRAP x 28 MINUTES
400m Run
50 Wall Balls (Athlete Choice)
50 Box Jumps (Athlete Choice)
*P1 & P2 will complete the 400m Run together. Wall Balls and Box Jumps will be split as needed, P1 works while P2 rests.
(Score is Rounds + Reps)
