Workout of the Day

A. 20:00 EMOM
Min 1 – 3 TnG Muscle Cleans + 3 Front Rack Reverse Lunge/leg @ 115/75
Min 2 – :04 Negative HSPU

HSPU:

*Goal is to Resist acceleration for :03 – :04 seconds
*Scale “Depth” 3abmat -> 2abmat -> 1 abmat -> Flat Ground -> Create Deficit w/ Plates

B. 5 Rounds for quality
10 Russian KB Swings
10 Lateral Box Step-ups (total)
100 M SA Farmer Walk (Same weight as KBS)

**Extra Credit**

4 Rounds

10 Banded Face Pulls
5 Hollow Rocks
:30-:60 Wall Facing HS Hold

Next Weekend! SuperFit Games >> Check it out!
Friday, Oct. 9 – evening Open Gym (5:00 pm and later) cancelled for event set up 
Saturday, Oct. 10 – Group classes & Open Gym cancelled for event

A. Kip Pull-up Practice

B. 1200 M Run @ 1 mile PR pace
20 Pull-ups
800 M Run @ 105-110% of PR Mile pace
20 HSPU or Pike Push-ups
800 M Run @ 105-110% of PR Mile pace
20 Horz. Ring Rows
1200 M Run @ 1 mile PR pace

*Total time recorded
*Rest long enough to hold goal paces

“Leadership and learning are indispensable to each other.” –John F. Kennedy

A. In 12:00
Hip Snatch + Hang Snatch x1+1×6 by feel

B. In 16:00
Hang Squat Clean + Power Clean x1+1×8
+
Accumulate 30 Strict Pull-ups in your rest time in sets of 2-6

*Last 3 sets goal is to be at heaviest set from last week.

“It’s never crowded along the extra mile.” –Wayne Dyer

A. 16:00 E202
Power Jerk + Split Jerk  x2x8 @ by feel

B. HSPU Skill Work

C. 10-9-8-7-6-5-4-3-2-1

HSPU
DL @ 225/ 155
Double Under
*Time recorded  

“With self-discipline most anything is possible.” –Theodore Roosevelt

A. 12:00 E202
OVHD Squat x2x6 @ 85% w/ :02 Pause

B. 30 Cal Row
30 Burpees Over Bar
30 Hang Power Cleans @ 135/95
*Time recorded

**Extra Credit**
4 Rounds
:30-:60 Wall Facing HS Hold
5 Hollow Rocks
rest :60

“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” –Joe Namath

On a running clock

:00-8:00
2 Person Teams
1K Row
50 Clean and Jerks @ 135 / 95

rest 8:00 – 13:00 Rest

15:00-19:00
Max Wall Balls 20/14

then immediately

19:00 – 25:00
10 C2B Pull-ups (Scale Burpees)
30 Double Unders (Scale Singles)

*One person works at a time, work may be split up in any fashion in all elements the workout.

**Coming up >>>

THE PREP starts Monday!

SuperFit Games is on 10/10!

A. 20:00 EMOM
Min 1 –  2 DLs @ 60%
Min 2 – :04 Negative HSPU

HSPU:

*Goal is to Resist acceleration for :03 – :04 seconds
*Scale “Depth” 3abmat -> 2abmat -> 1 abmat -> Flat Ground -> Create Deficit w/ Plates

B. Alternating w/ Partner
4 Rounds
8 Muscle Clean to Push Press  @ 115/75
8 Strict Pull-ups  
500 M Row

**Extra Credit**

4 Rounds
10 Banded Face Pulls
5 Hollow Rocks
:30-:60 Wall Facing HS Hold

The Prep starts Monday, September 28th!

{Details and Registration}

A. 15:00 Kip Pull-up Practice

B. Reverse Tabata Kip Pull-up:
8 Rounds
:10 Kip Pull-ups
:20 Rest

C. 400 M Run
600 M Run
800 M Run
600 M Run
400 M Run

*Goal is to maintain 1 mile PR Pace through all the runs, manage your rest in a fashion that allows you to do so.
*Total Time recorded

**Extra Credit**

4 Rounds
10 Banded Face Pulls
5 Hollow Rocks
rest :60

“Success is almost totally dependent upon drive and persistence. The extra energy required to make another effort or try another approach is the secret of winning.” –Denis Waitley

A. 16:00 E202
Pause Front Squat + Split Jerk x1+1×5 @ 60-90% of Split Jerk
*:02 Pause in bottom of Front Squat

then…

Split Jerk x1x3 @ 90%+

B. In 20:00
1. Power Clean x2x10
2. :04 Negative HSPU x1x10

Power Cleans:

*Sets 1-7 build up
*sets 6-10 stay at the same load, your heaviest load of the day

HSPU:

*Goal is to Resist acceleration for :03 – :04 seconds
*Scale “Depth” 3abmat -> 2abmat -> 1 abmat -> Flat Ground -> Create Deficit w/ Plates

**Extra Credit**

20 Pike Push-ups
*use a “Pike Push-up variation that allows you to complete @ 20 reps without stopping

“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards.” –Paul Bryant

A. 15:00 Kip Pull-up Practice

B. 21:00 EMOM
Min 1: 2-6 Strict Pull-up
Min 2: 3 DL @ 225 / 155
Min 3: 8 Step-ups / Leg

then immediately..

3 Rounds
6 DL @ 225 / 155
8 Kip Pull-ups
10 Box Jumps @ 24/20

*time recorded

**Extra Credit**

3 Rounds
8 Barbell Curls
8 Hollow Rocks

“A gentle word, a kind look, a good-natured smile can work wonders and accomplish miracles.” –William Hazlitt