Workouts
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- AMRAP
- As Many Reps/Rounds As Possible
- FT
- For Time
- SDHP
- Sumo Deadlift High Pull
- STOH
- Shoulder To Overhead
- DB
- Dumbbell
- WB
- Wall Balls
- UB
- Unbroken
- GTOH
- Ground To Overhead
- DU
- Double Unders
- TGU
- Turkish Getups
- EMOM
- Every Minute On The Minute
- EOMOM
- Every Other Minute On The Minute
- CTB
- Chest To Bar
- K2E
- Knees To Elbows
- T2B
- Toes To Bar
- OHS
- Overhead Squat
- ME
- Max Effort
- AFAP
- As Fast As Possible
- BURPEE OTB
- Burpee Over The Bar
4 rounds
x8 moderate seated DB press
ss
ME (-3) lateral raise/front raise with light weight*
Rest 2:00 between rounds
*Rounds 1 and 3 should be lateral raises and rounds 2 and 4 should be front raises. Choose a weight that allows you to accomplish 12-16 reps
E4MOM for 5 rounds
x15/12 ski (row cals if needed)
x5 Dball GTOTs (100/70)
x15 burpee over the ball
Squat clean
With a 12:00 clock, complete 1 rep at 60-70% every :30s
*keep weights light enough to move fast today
16:00 EMOM
1: x15 box jump overs
2: x4-6 strict pull ups
3: 15/10 echo cal sprint
4: x20 ab mat sit ups
Squat snatch
With a 12:00 clock, complete 1 rep at 60-70% every :30s
*keep weights light enough to move fast today
30 squat clean thrusters for time
Rx weight at 115/85
Rx+ weight at 135/95
Back Squats
3x5 @ 65-70%
2x5 @ 70-72.5%
For quality:
21-18-15-12-9-6-3
DB bench press (50s/35s)
C2 bike cals (on 10/8 damper)
This is our mid-cycle deload week.
This week's reduction in volume and intensity acts as a proactive pit stop to focus on strong technique and movement patterns.
Sumo Deadlifts
4x6 @ 60-70%
*Touch and go lifts and keep weight moving fast and efficient
On a 20 minute clock...
From 0-10
x40 WBs
x30/25 row cals
x20 T2B
x10 deadlifts (225/155)
from 10-20
x10 deadlifts
x20 T2B
x30/25 row cals
x40 WBs
If work is completed before within the working period, rest the remainder of the time.
DSC - be sure to join us for an evening of teamwork, trivia, games and fun on Game Gauntlet Night. It is TONIGHT, starting at 7 pm. Please bring a snack or sweet to share, we will provide the drinks! Can't wait to see you all there.
Squat clean
4x2 @ 72-77.5% of 1RM*
4x1 @ 82.5-85%
*For each of these sets, practice touch and go reps with an emphasis on a slow/intentional lowering of the first rep back to the floor to build movement awareness
12:00 AMRAP
x20/15 bike cals
x15 T2B
x10 STOH (115/85)
DSC - be sure to join us for an evening of teamwork, trivia, games and fun on Game Gauntlet Night. TOMORROW October 9, starting at 7 pm. Please bring a snack or sweet to share, we will provide the drinks!
Squat snatch
4x2 @ 72-77.5% of 1RM*
4x1 @ 82.5-85%
*For each of these sets, practice touch and go reps with an emphasis on a slow/intentional lowering of the first rep back to the floor to build movement awareness
1-10
OHS (95/65)
*Perform x30 DUs after each round