Announcements
October 27th – Halloween Throwdown
Programming Note
We have concluded our snatch cycle! Awesome work, I saw lots of snatch and back squat PRs last week. Stay tuned for what we will be up to next.
Tuesday 9/4
Strength
20 minutes to build to a heavy set:
Hang clean + clean + jerk
These should be squat cleans, the jerk may be push or split. The complex should be completed unbroken.
Beginner option:
Hang power clean + push press
Metcon
2 rounds:
500m row
25 push press (115/75)
Bikes may be used if needed (0.7 miles).
Wednesday 9/5
Metcon
AMRAP 18:
20 back squat (155/105)
20 burpees over bar
200m sandbag bear hug carry (100/70)
20 front squat (155/105)
20 burpees over bar
200m farmers carry (2 x 50/35)
All barbell movements start from the floor. If there is a large class, half shall perform the sandbag carry first, the other half will perform farmers carry first.
Scaling options:
Reduce squat weight or substitute with goblet squats
Med ball or slam ball carry
Reduce weight for farmers carry
Extra Credit (non-coached)
4 rounds, NFT:
10 toes-to-bar (strict if possible)
1:00 side plank (alt sides each round)
Thursday 9/6
Strength
Push press 5×5
Build to a heavy set of 5 push press (from rack).
Metcon
For time:
9-8-7-6-5-4-3-2
Handstand push-ups*
200m run between each set, including after your last HSPU
*Rx+ strict HSPU or increase HSPU reps
Scaling options:
HSPU in pike position with feet or knees on box
Dumbbell push press
Friday 9/7
Strength
EMOM 8:
3 TnG deadlift
Build to a heavy set of 3 touch-and-go deadlifts. The weight should be at least as heavy as will be used in the metcon.
Metcon
AMRAP 12:
15/12 cal bike
4 deadlift (315/205)
2 rope climb
Extra credit (non-coached)
Not for time:
40 hip extensions
40 empty barbell good mornings