Archives for August 2020

Fitness
For load:
Front Squat 5-5-3-3-3
(make consistent increases)

For time:
30 Shoulder to Overhead 135/95
50 Bar Facing Burpee
70 Double under
__________________________________

Competitor
2 rounds:
12 Rear Delt Fly
12 Plate Raise
12 Lateral Raise
15 Tube External Rotation
15 Band Triceps Pushdown

For reps:
:30 Ring Muscle-up
1:30 Rest
:30 Handstand Push-up
1:30 Rest :30 Ring Dip

3 rounds:
3:00 to complete.
250m Row Ring Muscle-up (match test set)
(rest with remaining time)

3 rounds:
3:00 to complete.
250m Row Handstand Push-up (match test set)
(rest with remaining time)

3 rounds:
3:00 to complete.
250m Row Ring Dip (match test set)
(rest with remaining time)
______________________________________

Weightlifting
Pause Jerk (:02 in dip)
70% 2×2
75% 1×1
80% 2×1
85% 3×1

Pause Power Clean (:02 AK)
80% 4×2

For load:
Bench Press 8-8-8-8

For load:
Dumbbell Incline Press 12-10-8

For load:
Overhead Triceps Extension 12-10-8

“The greatest sign of success for a teacher… is to be able to say, ‘The children are now working as if I did not exist.'”
~Maria Montessori

Fitness
For load:
Bench Press 8-5-5-3-3-3
(make consistent increases)

AMRAP 25:00
1-2-3-4-5-6-7….
DBall Over the Shouder 150/80
Rope Climb
Parallette Pass Through
*follow each round with a 200m run.
_______________________________________

Competitor
Snatch
70% 2×3
75% 3×2

Back Squat
55% 1×8
60% 1×6
65% 1×4
70% 1×8

AMRAP 25:00
1-2-3-4-5-6-7….
DBall Over the Shouder 150/100
Rope Climb
Parallette Pass Through
*follow each round with a 200m run.
________________________________________

Weightlifting
Muscle Snatch 2-2-2-2
(make consistent increases)

Snatch
70% 2×2
75% 1×1
80% 2×2

Snatch Grip Push Press 2-2-2-2
(make consistent increases)

Back Squat
55% 1×8
60% 1×6
65% 1×4
70% 1×8

Weighted Sit-up 15-12-10

“Man is so made that when anything fires his soul, impossibilities vanish.”
~Jean de La Fontaine

Upper Body
For load:
Single-Arm Front Pulldown 8-8-8
(alternate sets with a partner)

For load:
Incline Press 6×8
(alternate sets with a partner)

For load:
Single-Arm Row 8-8-8
(alternate sets with a partner)

For load:
Chest Press 6×8
(alternate sets with a partner)

For load:
Single-Arm Nebula Low Row 8-8-8
(alternate sets with a partner)

For load:
Triceps Pushdown 15-12-10-8
(alternate sets with a partner)
________________________________

Weightlifting
Snatch Pull + Snatch + Overhead Squat
Build to a heavy set of: 1+1+1

Clean + Front Squat + Jerk
Build to a heavy set of: 1+1+1

Front Squat
Build to a heavy set of: 3

Weighted Plank Hold 4x :15

“Few people have the imagination for reality.”
~Johann Wolfgang von Goethe

Fitness
For load:
Power Snatch 3-3-2-2-2
(make consistent increases)

“Fight Gone Bad”
3 rounds for total reps + calories:
1:00 Wall Ball 20/14
1:00 Sumo Deadlift High Pull 75/55
1:00 Box Jump 20″
1:00 Push Press 75/55
1:00 Row for Calories
1:00 Rest
__________________________________

Competitor
5 rounds for load:
6 Bench Press
6 Seated Row
(alternate rounds with a partner)

For time:
35 Weighted Sit-up 25
35 Toes to Bar

“Fight Gone Bad”
3 rounds for total reps + calories:
1:00 Wall Ball 20/14
1:00 Sumo Deadlift High Pull 75/55
1:00 Box Jump 20″
1:00 Push Press 75/55
1:00 Row for Calories
1:00 Rest

“One of the satisfactions of a genius is his will-power and obstinacy.”
~Man Ray

Upper Body
3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Chest Press
8-12 Seated Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Plate Raise
8-12 Standing Shrug
8-12 Rear Delt Fly
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 EZ Bar Curl
8-12 EZ Bar Overhead Triceps Extension
20-30 Gripper
(alternate rounds with a partner)
____________________________________

Sleds
2 rounds:
60yd Sled PUSH Shuttle 135/90
200m Recovery Jog
60yd Sled PULL Shuttle 135/90
200m Recovery Jog
60yd Backward Drag Shuttle 135/90
200m Recovery Jog
___________________________________

Weightlifting
Power Snatch
70% 2×3
75% 2×3

Push Press
75% 2×3
80% 3×2

Front Pulldown 10-8-6-15

Seated Row 10-8-6-15

Biceps Curl 10-8-6-15

• 

“We make a living by what we get, but we make a life by what we give.”
~Winston Churchill

For load:
Seated Row 12-10-8-6
(make consistent increases)

“Lauriel”
For Time: (20 minute cap)
23 Deadlift 155/105
23 Handstand Pushup
23 Back Squat (from ground)
23 Burpee
23 Ground-to-Overhead
__________________________________

Competitor
No measure:
2k Row

Clean
70% 2×3
75% 3×2

“Lauriel”
For Time: (20 minute cap)
23 Deadlift 155/105
23 Handstand Pushup
23 Back Squat (from ground)
23 Burpee
23 Ground-to-Overhead
__________________________________

Weightlifting
Clean from blocks (BK)
70% 1×3
75% 2×2
80% 3×1

Clean Deadlift 3-3-2-2-2

15-12-10-8
No rest between exercises.
Leg Extension
Super Squat
(alternate rounds with a partner)

Back Extension 15-12-9
(add weight if ready)

“Something that has always puzzled me all my life is why, when I am in special need of help, the good deed is usually done by somebody on whom I have no claim.”
~William Feather

Fitness
AMRAP 3:00
30 Calorie Row
30 Steps Walking Lunge
30 Dumbbell Snatch 50/35
30 Over the Box Jump 20″
30 Pull-up

(rest 3:00)

AMRAP 4:00
30 Calorie Row
30 Steps Walking Lunge
30 Dumbbell Snatch 50/35
30 Over the Box Jump 20″
30 Pull-up

(rest 3:00)

For time:
30 Calorie Row
30 Steps Walking Lunge
30 Dumbbell Snatch 50/35
30 Over the Box Jump 20″
30 Pull-up
________________________________

Competitor
2 rounds:
12 Rear Delt Fly
12 Plate Raise
12 Lateral Raise
15 Tube External Rotation
15 Band Triceps Pushdown

AMRAP 10:00
2 Ring Muscle-up
4 Handstand Push-up
8 Russian Kettlebell Swing 70/53

5 rounds for total reps:
1:00 to complete.
12/9 Calorie Assault Bike
Max Strict Pull-up
(rest 1:00 between rounds)

3 rounds:
8-12 Front Pulldown
8-12 Chest Press
8-12 Seated Row
(alternate rounds with a partner)
________________________________

Weightlifting
Pause Jerk (:02 in dip)
70% 1×3
75% 2×2
80% 5×1

Pause Power Clean (:02 AK)
75% 4×3

For load:
Close Grip Bench Press 8-5-5-3-3-3

For load:
Weighted Dip 8-5-5-3-3-3

For load:
Triceps Extension 12-10-8-6

• 

“Nothing is built on stone; all is built on sand, but we must build as if the sand were stone.”
~Jorge Luis Borges

Fitness
For load:
Bench Press 8-8-5-5-5
(make consistent increases)

AMRAP 9:00
9 Thruster 95/65
9 Toes to Bar
9 Sumo Deadlift High Pull 95/65
9 Parallette Pass Through
____________________________________

Competitor
For time:
12 Snatch 135/95
9 Snatch 155/105
6 Snatch 175/115

Back Squat
50% 1×8
55% 1×6
60% 1×4
75% 1×10

AMRAP 9:00
9 Thruster 95/65
9 Toes to Bar
9 Sumo Deadlift High Pull 95/65
9 Parallette Pass Through
___________________________________

Weightlifting
Muscle Snatch 3-3-2-2-2
(make consistent increases)

Snatch
70% 1×3
75% 2×2
80% 3×1

Snatch Grip Push Press 3-3-3-3
(make consistent increases)

Back Squat
50% 1×8
55% 1×6
60% 1×4
75% 1×10

Weighted Sit-up 12-12-12

• 

“We are too much accustomed to attribute to a single cause that which is the product of several, and the majority of our controversies come from that.”
~Marcus Aurelius