MONDAY, SEP 5
Please note there are only 2 classes today: 8:30am and 9:45am
Laura
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
TUESDAY, SEP 6
Back to School Strength Week 1 of 8
We will kick off the week with coach Trevor’s first workout. Last week we saw lunging for reps with a barbell, and this week Trevor is giving us various forms of DB lunges for distance. Once the workout is wrapped up, we have a little gymnastics practice to finish class off.
Our Back to School strength work will begin this week on Thursday with some basic tempo back squats. Remember the next few months will feature lots of time under tension in our strength work, so there will be frequent tempo and pause squats. Be honest with yourself with your tempo counting!
Friday will feature some basic overhead work in push press. This will help lay the foundation for going overhead with the barbell.
Coach Trevor Workout #1
For time:
800m run
150′ walking lunge (unweighted, 6 x 25′ segments)
600m run
100′ single-arm DB overhead walking lunge (50/35, 4 x 25′ segments)
400m run
50′ dual DB overhead walking lunge (2 x 50/35, 2 x 25′ segments)
Gymnastics Accessory
EMOM 8:
Strict pull-up + kipping pull-up + chest-to-bar pull-up + bar muscle-up
(4+3+2+1)
Perform unbroken if possible!
WEDNESDAY, SEP 7
Metcon – HSPU, Sit-Ups, Bike
EMOM 24:
Min 1 – 0:45 max reps wall facing strict handstand push-up
Min 2 – 16 abmat or 12 GHD sit-up
Min 3 – Max cals assault bike
Min 4 – Rest
Keep track of your HSPU and calories each round for input into sugarwod. Score is sum total of both across all rounds.
THURSDAY, SEP 8
Tempo Back Squat
Every 3:00 x 5:
3 tempo back squat @ 32X1
3 second descent
2 pause at bottom
eXplode up (stand up with “speed”)
1 second between reps
FRIDAY, SEP 9
Push Press
Every 2:30 x 5:
5 push press
Start at a moderate weight and build as needed.
Metcon
For time:
30-20-10
Dual DB hang power clean (2 x 50/35)
Dual DB push press (2 x 50/35)
then…
300m run
Flow
Perform the 30-20-10 couplet of DB push press and DB hang cleans first. When you are finished, you move directly into a 300m run cash out (perform the run once).