2020 Civil War
Day 1 of our annual intra-gym competition is in the books, almost. We had our lifting meet on Saturday, but we still have several athletes who will be performing make-ups during the week. So we do not yet know the results, as soon as we have lifting numbers from all participating athletes, we will post the results.
In the meantime, we will move forward with day 2 of the competition, which is just the class workout of the day on Wednesday 09/30. An interval style triplet of bar muscle-ups, clean & jerks, and calories awaits you all. Lots of participation options as there are scaled versions available. Be sure to check in with your coach to see if you are on the books for this workout.
MONDAY, SEP 28
METCON
In teams of 2:
5,000/4,000m row (M/F teams – 4,500m)
or
10,000/8,000m bike erg (M/F teams – 9,000m)
Partners 1 rows (or bikes) while partner 2 performs 70m cross-body carry (2 x 53/35). Switch every 500m [row] or 1,000m [bike erg].
Cross-body carry = 1 KB overhead, 1 KB at side
Flow:
P1 starts on the rower, performing 500m. While P1 is rowing, P2 performs the cross body carry, resting when finish the carry until P1 finishes rowing. Partners switch every 500m. Same procedure on the bike erg, but it is double the distance (switch every 1000m). Wipe down shared equipment when switching
Score is the time is takes the team to finish the prescribed distance.
TUESDAY, SEP 29
STRENGTH
Every 2:00 x 6:
3 overhead squats, from rack
Start at a moderate weight, adding weight as needed.
METCON
AMRAP 12:
15 sit-ups (or 12 GHD sit-ups)
12 overhead squat (115/80)
9 burpee-over-barbell
WEDNESDAY, SEP 30
METCON
Rx+
AMRAP 3, x 4 rounds:
6/4 bar muscle-up
4 clean & jerk* (135/95)
Max calories on assault bike in time remaining
-Rest 2:00 between rounds-
Rx
AMRAP 3, x 4 rounds:
12 pull-ups
4 clean & jerk* (115/75)
Max calories on assault bike in time remaining
-Rest 2:00 between rounds-
Scaled
AMRAP 3, x 4 rounds:
12 jumping pull-ups
4 clean & jerk* (95/65)
Max calories on assault bike in time remaining
-Rest 2:00 between rounds-
*add 4 clean & jerk each round
Score is total calories – number of missed clean & jerk (if any).
For jumping pull-ups, athletes should choose a pull-up bar that touches at about mid-forearm when they are standing tall with arms extended overhead.
THURSDAY, OCT 1
METCON
5 rounds:
20 wall ball (20/14)
40 double unders
400m run
FRIDAY, OCT 2
UNILATERAL STRENGTH
Every 1:30 x 5:
3 DB strict press + 5 DB push press
Perform all 8 reps on one side, then on the other side.
Want to make it slightly more challenging? Perform with a KB.
METCON
AMRAP 16:
20 single-arm DB hang clean & jerk (50/35)
16 DB goblet lunges (50/35)
12 toes-to-bar
SATURDAY, OCT 3
No regularly scheduled classes. Instead, it is day 3 of our annual Civil War Competition. Get all the info here!