Saturday 7/29 we will be hosting the GS 24 Memorial workout. We will not be holding our regular scheduled classes!
Monday July 24th
Sampson + inchworm + 5-10 strict pullups x 3
“Play Dead”
5 min AMRAP
600m run
12 DL 185/125
12 BF burpees
rest 3 min
5 min AMRAP
400m run
9 DL 225/155
9 BF burpees
rest 3 min
5 min AMRAP
200m run
6 DL 275/185
6 BF burpees
*Runs are buy in only
Roll glutes then Lower back
This wod is meant to dial in form when you are tired We will spend a good amount of time dialing in DL and burpee mechanics. The goal is keep the bar close so the you have an efficient line of action. Don’t sandbag the run. You should be at 90% on the run so that you have time to get mulitple rounds.
Tuesday July 25th
Banded wall walks
TTB skills
Power clean + 3 Push press EMOTM x 6
“The Bender”
1-10: Push press 115/75
10-1: Toes to bar
4 box jump overs/round
Cash out: 100m sled push 4/3
Roll lats
Yesterday was mostly posterior chain. We will work on some drills to help TTB in the warmup. The key to gymnastics is practice. A little bit consistently is better than a lot one time. Today is upper body. Keep the weight light enough so you can push press it. We want fast transitions so that the HR spikes. I want the PP and box jump overs unbroken. This wod is a sprint and should be scaled as such.
Wednesday July 26th
Dbl under skills
Banded OH hold :15/:15 off x 6
Front rack mobility
Back squats 3×6 80%
12 min AMRAP
12 Goblet squats 70/53
10 C2B pullups
30 Dbl unders
Rest 3 Minutes
Tabata Row/Bike/Ski
Post workout: Middle splits
The squat progression increases to 80% this week. It will culminate with a max after this cycle ends. We are going to spend time holding positions in the warmup to really get the hips opened up to improve the bottom position. Scale the wod so that you can maintain a steady pace throughout. I would start off a bit slower, and then pick up the pace if you feel good. In an amrap, you don’t get better bending over staring at the bar:)
Thursday July 27th
Game
5 TGU L/R + 15 GHD situps (with rotation) x 4
400m run
10L/10R single arm overhead squats 45/25
10 Dumbbell front rack lunges
400m run
8 OHS
8 FRL
400m run
6 OHS
6 FRL
400m run
4 OHS
4 FRL
400m run
2 OHS
2 FRL
Post Workout: Roll upper back
Today is about strengthening the core as well as working on unilateral stability. On the GHD situps, I want you to reach your right hand to the outside of your left foot and vice versa. Reaching across your body helps strengthen the core in the transverse plain which mimics how your core functions in real life movements. TGU train the frontal and transverse planes of motion which can be hard to replicate with a barbell. However, its in these planes that we perform functional tasks. Single arm OHS are going to keep showing up, because we are lacking unilateral shoulder stability. Work on these, and watch all overhead movements get better!
Friday, July 28th
30/20/30
snatch and clean and jerk review
“Backpedal”
Teams of 3:
150 Cal Bike
75 Power Snatch (115/80)
15 Rope Climbs
150 Cal Bike
75 Clean and Jerks (135/95)
15 Rope Climbs
1 works, 1 rests, 1 holds a plank:)
Roll glutes and low back
Team wods are not only a great way to get everyone to interact, but they also accomplish interval work. 1 person works, 1 person rests, 1 person holds a plank. This should get pretty real. I wouldn’t go to failure on anything. Instead, work until you start to slow down, then switch.
Saturday, July 29th
GS 24 Memorial Workout (NO OLY CLASS TODAY)
Teams of 2 – 4 rounds for time
800m run (Partner A)
50 wall balls (20/14) (Partner B)
50 alternating burpees (Partner A and B)
50 pull ups (split)
*Switch each round from Partner A to Partner B*
Partner A runs the 800m while Partner B completes 50 wall balls. When both partners finish their exercise, both partners will complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and divide how you choose. Once the pull ups are completed, the partner who ran first is now completing the wall balls while the other runs.