Happy Sunday everyone!! Island Time Throwdown just around the corner, remember that this week is your last chance to be entered in a drawing for a full registration refund if you sign up. Don’t miss out! Also, mark your calendars: the cutoff for t-shirt orders is October 9th.
Good Luck to Kirby, Steph, Mike, and Craig as they gear up for the Beach Brawl competition in Pensacola this weekend! We’re all rooting for you guys💪.
Let’s finish this month on a high note!
WORKOUTS FOR THE WEEK:
MONDAY
STRENGTH – ALL
EMOM x 10 MINUTES
1 Power Clean & Jerk*
*Start at a Moderate Weight and Build Every Other Minute Until Workout Weight or Slightly Above.
(Score is Weight)
BENCHMARK WORKOUT – PERFORMANCE
“THE CALI BEAR”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
BENCHMARK WORKOUT – FITNESS
“THE CALI BEAR (FITNESS)”
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (155/105)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
(Score is Weight)
TUESDAY
SKILL – ALL
4 SETS FOR QUALITY
12 Banded Straight Arm Lat Push Downs
8 Dynamic Kip Swings
Reps of Pull Gymnastic Options*
**Pulling Options…
6-8 Slow Ring Rows
4-6 Strict or Banded Strict Pull-Ups
2-4 Bar Muscle-Ups
WORKOUT – PERFORMANCE
AMRAP x 16 MINUTES
36 Double Unders
12 Back Rack Alt. Lunges (115/75)
6 Bar Muscle-Ups
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 16 MINUTES
72 Single Unders
12 Back Rack Alt. Lunges (75/55)
6 Strict Pull-Ups
(Score is Rounds + Reps)
WEDNESDAY
WORKOUT – PERFORMANCE
FOR TIME
50/40 Cal Bike
40 Russian KB Swings (70/53)
30 Sit-Ups
20 Alt. DB Snatches (50/35)
60/50 Cal Bike
50 Russian KB Swings
40 Sit-Ups
30 Burpees
70/60 Cal Bike
60 Russian KB Swings
50 Sit-Ups
40 Alt. DB Devils Press
(Score is Time)
WORKOUT – FITNESS
FOR TIME
40/30 Cal Bike
30 Russian KB Swings (53/35)
25 Sit-Ups
20 Alt. DB Snatches (35/20)
50/40 Cal Bike
40 Russian KB Swings
35 Sit-Ups
30 Burpees
60/50 Cal Bike
50 Russian KB Swings
40 Sit-Ups
30 Alt. DB Devils Press
(Score is Time)
THURSDAY
WORKOUT – PERFORMANCE
AMRAP x 20 MINUTES
800m Run
40 Push-Ups*
20 Sumo Deadlifts (225/155)
*Option for Hand Release
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 20 MINUTES
800m Run
30 Push-Ups
20 Sumo Deadlifts (155/105)
(Score is Rounds + Reps)
FINISHER – ALL
2-3 SETS
8/8 Single Leg Empty BB RDL
10-12 Hamstring Curls on MedBall
:45/:45 Side Plank
FRIDAY
STRENGTH – ALL
Back Squat
5×5*
*Build to a Heavy weight and stay at same weight across all sets.
(Score is Weight)
WORKOUT – PERFORMANCE
4 SETS*
AMRAP x 3 MINUTES
3 Up-Downs
6 Toes to Bar
9 DB Front Squats (50/35)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
WORKOUT – FITNESS
4 SETS*
AMRAP x 3 MINUTES
3 Up-Downs
6 Toes to Something
9 DB Front Squats (35/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 22 MINUTES
1 Ring Muscle-Up or Burpee Pull-Up
2 Hang Power Cleans (Athlete Choice)
3 Shoulder to Overhead
4 Box Jump Overs (Athlete Choice)
*P1 will complete a full round while P2 rests. Once a full round is complete partners will switch.
(Score is Total Rounds + Reps)
