A. 18:00 AMRAP
Rope climb @ 2 / 1 / 4 rope lay to stands
60 ft Unweighted walking lunge
8 ‘bootlegger’ burpees (Burpee + 30 ft run) each rep
*Rounds + Reps recorded
B. 1500 M Row for Time
Scaling Guide :
*Performance / Athletic / Health
*Scale Up: 1 legless every round for men, women do two rope climbs per round.
*Athletic” weights and reps = Women’s Rx
“It is not how much we have, but how much we enjoy, that makes happiness.”- Charles Spurgeon
A.15:00 EMOM
Min 1- Power Clean x3x5 @ 80-90%
Min 2 – Static Dips or Support Hold x5 /:10 x5
Min 3 – Rest
*Pick a weight and scale and do all sets at that % / scale
B. 7 minute AMRAP
7 hang power snatches 95lb / 65lb / 35lb or (OVHD kettlebell swing)
7 TTB
14 box jumps 24” / 20” / 12”
*Rounds + reps recorded
Optional ‘Cash Out’:
3 Rounds for Quality
100m farmer carry
10 burpees
Scaling Guide :
*Performance / Athletic / Health
*Scale-up: 4 bar muscle ups (instead of ttb) for as many rounds as you can without chicken winging.
*Athletic” weights and reps = Women’s Rx
*Goal Rounds 4-7 Rounds
A. 14:00 EMOM
Min 1 – Push Press build to a Max
Min 2 – 3 Pistols (or pistol progression)
B. 8:00 AMRAP
6 Dumbbell Push Press @ 40-50 / 20-25 / 15
14 Wall Balls @ 20 / 14 / 10
50 M Plate Farmer’s Walk @ 45 / 25 / 15
*Rounds + reps recorded
Optional ‘Cash Out’:
400 M Medball Run
Scaling Guide :
*Performance / Athletic / Health
*Scale-up 24K / 16K KBs
*Athletic” weights and reps = Women’s Rx
*Goal Rounds 3-6 Rounds
“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.” -Bradley Whitford
800 M Run
Rest 2:00
40 Burpees
Rest 2:00
800 M Run
Rest 2:00
40 Burpees
We will be closed on Monday, September 5th for Labor Day. Regular classes will resume on Tuesday. Enjoy your weekend!
Test 5
Partner Grace
30 clean and Jerks (Performance: 135lb / Athletic: 95lb* / Health: 65lb)
At minute 5, start:
Partner Cindy AMRAP in 20 min
5 pull-ups
10 push-ups
15 air squats
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Grace 3 – 5 min, Cindy: 12 – 20 rounds.
Scale Up: Each team member does Grace as an individual, then partner up for Cindy
We will be closed on Monday, September 5 for Labor Day
A. 18:00 EMOM
Min 1- Power Clean x2x6 build to 85%
Min 2 – Ring Dip / Push-ups x4x6
Min 3 – Rest
B. With a Partner
500 M Row
400 M Row
300 M Row
Rest 2:00 b/t intervals or the time it takes your partner to row.
*total team time recorded
Cash out – 800 m run
Day 2 of The Expert Series – Gymnastics with David Henderson is tomorrow!
Reserve your spot
As we finish up Test Week I have a quick update on what you can expect from our programming this cycle. We’re testing out some new concepts this cycle so the weekly format may look slightly different than in the past.
Some cool new things you can expect:
“Scaling Guides”
Most days will include a more in-depth scaling guide. This will give you the athlete, as well as your coach, a more detailed approach for the day’s workout. It will also help folks accomplish the “spirit of the workout” as opposed to the “letter of the workout” (I’ll explain more about this in a later article). Lastly we’re expanding our listed scaling options to help standardize the workouts a bit more.
“Weekly Format”
The biggest change here is we may not always have a dedicated strength day on Wednesdays. In an effort to offer a more complete programming package to those of you that can only train 2-3x a week some Wednesday’s will include a conditioning element. Not to worry, we will still always include a strength element on Wednesdays and we will still have certain Wednesdays in the cycle that will focus solely on strength and strength practice.
“Cash Outs”
Some days will include optional cash outs. These are designed for folks to grab a little bit extra conditioning, and auxiliary work. If you feel like you scaled to much or paced a workout to slow this is an opportunity to do a bit more work at the end of class. A word of warning this is not extra volume just for the sake of extra volume, and don’t “leave some in the tank” just so you can do the cash out.
I want to thank our friend Jeremy Jones at Thrivestry for the help on the new programming stuff. If you’ve been here for a long enough you know that I don’t stay static on what we do in the gym. We’re always pushing and experimenting to try and make things better. Our hope and expectation is that this will result in an even fitter and healthier community.
A. 6:00 EMOM
:20 Kip TTB
:40 Rest
*work on great kip mechanics and utilizing abs over shoulder to raise the feet.
Test 4
B. 5 rounds
15 / 10 Kipping Pull-Ups
80 ft Unweighted Walking Lunge
15 Russian Kettlebell Swings @ 32K / 24K
25 Abmat Sit-Ups
*Time recorded
*18:00 Cap
“Make the best use of what is in your power, and take the rest as it happens.”- Epictetus
Test 2
A. Power Clean build to a 1 RM in 15:00
Test 3
B. Push Jerk build to a 1 RM in 15:00
C. 15:00 EMOM
Min 1 – 2 Front Squats by Feel
Min 2 – 3-5 Static Dips or :10 Support Hold
Min 3 – Rest
“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.” -Vince Lombardi
