Went to the gym this morning but Coach Fisher overslept and didn’t show up. So, Kari, Renee and I went to the high school, walked the track, ran up and down the bleachers (well I only did it once – Renee was the crazy one and I think she did it about 100 times.)

A person too busy to take care of his health is like a mechanic too busy to take care of his tools.

 

GENERAL WARM-UP (~10:00)

Band glute activation
10/10 Right leg matching steps forward/backward
10/10 Leftt leg matching steps forward/backward
10/10 Lateral matching steps

Then, Deadlift Warm-up (A)
10 Goblet squats @ 22×1 tempo *0:02 down, 0:02 bottom, fast up and 0:01 top 15# db
10/10 Single leg cross body Romanian deadlift (light) 15# db
10/10 Banded bird dog (weird but in the evening I could actually use a band – last week in the morning we did this and I couldn’t use a band)
10/10 Double windmill
10 Triangle lat press down

  SKILL, BUILD UP AND TRANSITION (~13:00)

Deadlift Progression (3 Step) (~3:00)
With an empty barbell:
5 From top, to the knees and stand
5 From top, to knees, to shins, to knees, and stand
5 Deadlift

Build-Up (~7:00)
0:45 Row, easy 5 Deadlifts, light
5 Broad jumps
0:45 Row, moderate
5 Deadlifts, moderate
5 Box jumps, low height
0:45 Row, hard
5 Deadlifts, workout weight, (today is RX bodyweight)
5 Box jumps, workout weight (today is RX 24″/20″)

Transition (~3:00) Finalize options and set-up. Take care of any final workout prep.

  CHRISTINE

3 Rounds for time
500m Row 21 cal bike
21 Deadlifts (bodyweight) 145#
12 Box jumps (24″/20″) box step-ups

Notes This workout is intended to be performed at a challenging pace with fast transitions between movements. The deadlift load is intended to be moderate where the initial 21 reps could potentially be completed unbroken.
Box jump height and volume are intended to allow for a quick and consistent pace. Expect the demands of the deadlifts to increase the difficulty of the box jumps.
The row is intended to be performed at a moderate to hard pace. Consider reducing the distance if efforts will exceed 2:30-2:45. Faster times for this workout could be under 9:00 while the intent is for all to be completed in under 15:00.
Row *Reduce the distance to achieve the ~2:30 time. *1500m/1200m air bike or 400m run.
Deadlift *Reduce load to achieve 21 perfect form reps. *Reduce reps if newer to deadlifting, consider 12.
Box Jumps *Reduce height to a height that can be consistent.

  MINIMAL EQUIPMENT OPTIONS

TIPS

Dumbbells Option
3 Rounds for time
400m Run 21 Dumbbell deadlifts 12 Broad jumps (6ft/5.5ft) Bodyweight Only 3 Rounds for time 400m Run 1:30 Superman hold on floor 12 Broad jumps (6ft/5.5ft)

COMPLETE

  ACCESSORY WORK (~10:00)

3 Rounds NOT for time 10 Dumbbell side bends, right 100ft Single arm farmers walk, right 10 Dumbbell side bends, left 100ft Single arm farmers walk, left *Choose a load that is challenging but does not require the body to significantly bend while walking.

Interesting going at 5:30. I’m tired from working all day but I feel like I have a lot more strength and power. I guess because I’ve fueled my body all day. IN the morning I’m not as strong because I haven’t even had anything to eat.

Oh well, I can’t handle going at 5:30 p.m. everyday – best time is still 5:30 a.m.

Have a great day everyone.

I was gone for the weekend and missed Monday and Tuesday this week. Got up and went to class at 5:30 a.m. as normal. It was nice to be back in the gym.

However, I did a thing today….not sure exactly what I was thinking but it worked out ok. Be sure you read carefully.

“If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want.”- Elbert Hubbard

  GENERAL WARM-UP (~15:00)

TIPS

2 Rounds
1:30 Row or bike easy – Bike
20 Band pull aparts
0:30/0:30 Single arm kettlebell or dumbbell overhead hold – 10# db

  SKILL, BUILD-UP AND TRANSITION (~14:00)

TIPS

Overhead Weightlifting Prep (~5:00)
*With an empty barbell 45# bar
5 Shoulder presses Push Press and Push Jerk Combo Progression
4 Dip and holds
4 Dip and drives, fast
4 Push presses
4 “Lands”
4 Push jerks

Build-up (~6:00)
3 Sets
3 Shoulder press + 3 push press + 3 push jerks

Notes Take care of any final workout prep during this time.

Movement Options for today: *If an athlete struggles with the mechanics of any of the movements have them reduce the load and refine the technique. Dumbbells can be used for all movements as needed for equipment or single-arm for injury.

  STRENGTH/POWER

SHOULDER PRESSTIPS HISTORY

Workout, part 1 (~8:00)
Every 2:30 for 8:00 (4 sets)
3 Shoulder presses

Notes Start at a moderate weight and build-up to a near 3-rep max.

5:30 a.m. class – 3 shoulder press

35# + 10# + 10# + 2.5# + 2.5#

35# + 10# + 10# + 5# + 5#

35# + 10# + 10# + 5# + 5# + 1.25# + 1.25#

35# + 10# + 10# + 5# + 5# + 1.25# + 1.25# +.25# + .25# = 68#

5:30 pm. class – 3 shoulder press

3 shoulder press

45# + 5# + 5# + 2.5# + 2.5#

45# + 10# + 10# 

45# + 10# + 10# + 2.5# + 2.5#

45# + 10# + 10# + 5# + 5#  = 75#

  STRENGTH/POWER

PUSH PRESS

Workout, part 2 (~8:00)
Every 2:30 for 8:00 (4 sets)
3 Push presses

Notes Start the final shoulder press working weight and build to a near 3-rep max push press.

5:30 a.m. class – 3 push press

35# + 10# + 10# + 5# + 5# + 1.25# + 1.25# +.25# + .25#

35# + 15# + 15# + 2.5# + 2.5#

35# + 15# + 15# + 2.5# + 2.5# + 1.25# + 1.25#

35# + 15# + 15# + 2.5# + 2.5# + 1.25# + 1.25# +.25# + .25# = 73#

5:30 p.m. class – 3 push press

45# + 10# + 10# + 5# + 5#  

45# + 10# + 10# + 5# + 5# + 1.25# + 1.25#

45# + 10# + 10# + 5# + 5# + 2.5# + 2.5#

45# + 10# + 10# + 5# + 5# + 2.5# + 2.5# + 1.25# + 1.25# = 82.5#

  STRENGTH/POWER

POWER JERK

Workout, part 3 (~8:00)
Every 2:30 for 8:00 (4 sets)
3 Push jerks

Notes Start at the final weight from the push press and strive to build to a near 3 rep max.

5:30 a.m. class – 3 push jerk

35# + 15# + 15# + 2.5# + 2.5# + 1.25# + 1.25# +.25# + .25#

35# + 15# + 15# + 5# + 5#

35# + 15# + 15# + 5# + 5# + 1.25# + 1.25#

35# + 15# + 15# + 5# + 5# + 1.25# + 1.25# +.25# + .25# = 78#

5:30 p.m. class – 3 push jerk
45# + 10# + 10# + 5# + 5# + 2.5# + 2.5# + 1.25# + 1.25#
45# + 10# + 10# + 10# + 10#
45# + 10# + 10# + 10# + 10# + 1.25# + 1.25#
45# + 10# + 10# + 10# + 10# = 85#

  MINIMAL EQUIPMENT OPTIONS

TIPS

Dumbbell Option
5 Rounds NOT for time
0:20 Dumbbell shoulder presses
0:20 Dumbbell push presses
0:20 Dumbbell push jerks
1:30 Rest

Notes Strive to not put the dumbbells down during the 1:00 work interval.

Bodyweight Only For time 25 Strict handstand push-ups 30 Kipping handstand push-ups 35 Push-ups

So, ok – did you figure out what I did?
I went to TWO CrossFit classes today! What in the world? Have I lost my mind?

Grace missed a Strength Training class this week so she decided she was going to the 5:30 p.m. CrossFit class to make up for what she missed. Well, I decided since it was lifting maybe I should go with her. If nothing else, I could ride a bike or walk around the building or try something. But maybe I could do more lifting? I didn’t feel bad from this morning. So, I ended up doing the whole class and partnering with Grace this time. But i will say that most of the time I did more weight than she did. But she was trying to really get her form down correct and Matt helped her a bit and I she finally started really using her legs and she got ALOT better at her lifts!

Then home, ate a quick dinner, then outside to unload a u-haul trailer. So moved all the boxes – I passed them out of the truck to Grace and Pat who stacked them up. Then, I moved the washer and dryer with Grace. We just lifted them up and then set them on the pallets where I wanted them to end up.

Guess all that made for a very good workout today!! 🙂

Hope everyone had a great day and we’ll see some of you in the morning at class.

“In a gentle way, we can shake the world.” – Gandhi

  GENERAL WARM-UP (~12:00)

TIPS

Plate Warm-up Sequence
0:20 In and outs.
0:20 Alternating feet side hops.
0:20 Alternating feet forward hops.
0:20 Single leg forward hops.
0:20 Both feet side hops.
0:20 Plank hand walk.
*~0:10 Rest between movements

Then, 5 Up dog + down dog (0:03 pause in each position)
10/10 Lateral leg swings
10/10 Leg swings
20 Lying leg crossovers
10/10 Lying dynamic hamstring stretch
10 Rollover V-sits
10/10 Dynamic calf stretch
5/5 Sprinter Samson to hamstring stretch (0:03 pause in each position)

  SKILL AND BUILD UP (~15:00)

Power Clean and Jerk Progression (A) (~5:00)
With an empty barbell: 45#
5 Strict press
5 Jerk “lands”
5 Push jerk
5 Mid-thigh power clean to push jerk
5 Power clean to push jerk

Build-up (~7:00)
5 Clean and jerks, light
100m Run, easy
3 Clean and jerks, moderate
100m Run, moderate
3 Clean and jerks, workout weight or slightly heavier
100m Run, hard

Transition (~3:00) Finalize options and set-up. Take care of any final workout prep.

  WORKOUT (~10:00)

2 Rounds for time
15 Clean and jerks (135lbs/95lbs) 55#
400m Run bike 21 cal

Notes This workout is intended to be performed at a fast pace. The clean and jerk load is intended to allow for at least 5+ reps to be performed consecutively with quick singles being acceptable. It is intended for 15 clean and jerks to be completed in under 2:00 with 1:00-1:30 being the goal. Faster times for this workout will be under 7:00 while the intent is for all to be completed in under 10:00. Clean and Jerk *Reduce load 1st. *Hang clean and jerk. Run *Consider reducing the distance if the first effort will exceed 2:30. Minimal Equipment Options Dumbbells Available 2 Rounds for time 15 Dumbbell clean and jerks 400m Run Bodyweight Only 2 Rounds for time 100ft Burpee broad jumps 400m Run

Time

Rx

  CORE ACCESSORY WORK (~10:00)

TIPS

3 Rounds NOT for time
15/15 Single leg heel taps over kettlebell
15 Straight leg toes to kettlebell – legs to rack (held on to the rack and then tried to reach my legs back)
15 Double leg heel taps over kettlebell
15 Kettlebell straight leg press ups

Another day at the gym. About 10 people today – not too bad.

PMA always #positive mental attitude.

  GENERAL WARM-UP (~10:00)

TIPS

2 Rounds
30ft/30ft Banded monster walk variation, lateral only
20 Band pull aparts
10 Banded overhead squats
10/10 Banded bird dogs
10/10 Dynamic calf stretch

COMPLETE

  SNATCH AND OVERHEAD SQUAT PREP (~13:00)

TIPS

Snatch and Overhead Squat Prep (~7:00)
2 Rounds *Perform the first round with a PVC pipe and the second round with an empty barbell
3 Pause snatch deadlifts
3 Snatch high pulls
3 Muscle snatches
3 Overhead squats
3 Power snatches
3 Snatch balance
3 Squat snatches

Build-up (~6:00) 4 Sets
2 Power snatches + 2 squat snatches + 2 overhead squats
Notes Take care of any final workout prep during this time.

COMPLETE

  WORKOUT (~12:30)

TIPS

Every 2:30 for 12:30 (5 sets)
1 Power snatch + 1 squat snatch + 1 overhead squat
Compare to May 5, 2021

Notes The first set is intended to be moderate and the load should feel heavy by set 3 with a max being achieved on set 4 or 5. The bar may be dropped between the power snatch and the squat snatch. Beyond the heavy lifting element of this session strive to maintain sound mechanics on all sets and decrease the load if this is compromised. Movement Options If performing an overhead squat or squat snatch presents a safety concern or leads to a significant technique issue, change to 3 power snatches. Or choose a power clean + squat clean + front squat variation. Minimal Equipment Options *Use dumbbells or kettlebells building up in load over each set and using the clean variation.

Set #1 = 50#

Set #2 = 55#

Set #3 = 60#

Set #4 = 60#

Set #5 = 60#

Rx

  WORKOUT (~10:00)

TIPS

For time
75 Double unders = 100 singles
25 Overhead squats (95lbs/65lbs) = 45# empty bar
60 Double unders = 100 singles
20 Overhead squats = 45# empty bar – front squat
45 Double unders = 90 singles
15 Overhead squats = 45# empty bar – front squat
30 Double unders = 60 singles
10 Overhead squats = 45# empty bar – front squat
15 Double unders = 30 singles
5 Overhead squats = 45# empty bar – front squat

Notes This is intended to be a short duration effort where unbroken sets and fast transitions are to be attempted. Faster times could be as low as 5:00 while the intent is for all efforts to be completed in under 7:00-8:00. Double Unders *30 lateral bar hops in place of each set of double unders. *Single unders for double the reps. Overhead Squat *Use a load that allows for unbroken sets to be performed. *Front squat if an overhead squat cannot be performed. Dum

bbell Options 5 Rounds for time 50 Double unders 20 1-arm dumbbell overhead squats, alternate as feels appropriate Bodyweight Only 5 Rounds for time 50 Double unders 25 Jumping air squats 3 Wall walks

Tough workout today. I thought jump roping had gotten easier. But all those singles really made my legs ache.

Oh well, have a good day everyone.

Back from a nice weekend in Milwaukee. Victoria came over to meet us as well so it was lots of fun.

Now, back to working out.

Happiness is an inside job.

  GENERAL WARM-UP (~10:00)

Plate Warm-up Sequence
0:20 In and outs.
0:20 Alternating feet side hops.
0:20 Alternating feet forward hops.
0:20 Single leg forward hops.
0:20 Both feet side hops.
0:20 Plank hand walk.
*Rest 0:05-0:10 between movements.

2 Rounds
5 Inchworms + push-up
10 Air squats
15 Straight leg sit-ups (reach past toes)
0:30/0:30 Bird dog

  SKILL AND BUILD UP AND TRANSITION(~15:00)

TIPS

DT Warm-up Complex (~5:00)
*With an empty barbell
20 Front Rack In and Outs
5 Deadlifts
5 Hang muscle cleans
5 Push presses
5 Hang power cleans (pause in the catch)
5 Push jerks (pause in the catch)

Build-up (~7:00)
5 Deadlifts, light
5 Hang power cleans, light
5 Push jerks, light

5 Beat swings 3-1-3 Pull-up drill

3 Deadlifts, moderate
3 Hang power cleans, moderate
3 Push jerks, moderate

3 Pull-ups (jumping pull-ups from box)
3 Push-ups
3 Air squats

1 Deadlift, workout weight 55#
1 Hang power clean, workout weight 55#
1 Push jerk, workout weight 55#

Notes Pull-ups can be modified to a jumping pull-up or a banded pull-up variation.
Transition (~3:00) Finalize options and set-up. Take care of any final workout prep.

  WORKOUT (~20:00)

For time 5 Rounds
2 Rounds of Cindy
1 Round of DT

*1 Round of Cindy =
5 Pull-ups jumping from box
10 Push-ups
15 Air squats

*1 Round of DT = 55#
12 Deadlifts (155lbs/105lbs)
9 Hang power cleans
6 Push jerks

Notes This workout will challenge endurance and stamina through the entire body.
The rounds of “Cindy” are intended to be completed unbroken with one short rest break.
The load on “DT” is moderate where the reps of each movement may be completed unbroken with 1-2 short rest breaks.
Faster times for this workout could be under ~12:00 while all can strive to perform a variation that allows for completion in under ~20:00.
Pull-ups *Jumping pull-up. *Ring row. Push-up *Elevated push-up. *Reduce the reps. Air Squats *Reduce the reps if the overall volume will lead to excessive soreness for the days to come.
DT *Use a load that allows for the first round of each movement to be completed unbroken or with one planned rest break. *9-6-3 as needed.

In the 20:00 I did 3 complete rounds and I made it through the Cindy on the 4th round. I felt extremely slow but it was so humid and I was just dripping sweat and have difficulty breathing. It was MUCH better when Alicia moved the fan so it was shooting right on me – made those pull-ups, push-ups and air squats a bit easier to do. I can’t believe how much the humid, hot weather affects what I can actually do. Makes me frustrated because I feel like I’m going backwards. Oh well, I’ll get it someday.

Rx

  MINIMAL EQUIPMENT OPTIONS

TIPS

Dumbbells Available
For time
5 Rounds total of: 2 Rounds 5 Bent over dumbbell row 10 Push-ups 15 Air squats Followed by 1 Round 12 Dumbbell deadlifts 9 Dumbbell hang power cleans 6 Dumbbell push jerks Bag/Backpack Option 5 Rounds total of: For time 2 Rounds 5 Bent over bag row 10 Push-ups 15 Air squats Followed by 1 Round 12 Bag deadlifts 9 Bag hang clean to shoulder 6 Bag push press

COMPLETE

  COOL DOWN (~6:00)

TIPS

1:30 Foam roll T-spine 1:30 Foam roll low back 1:00/1:00 Foam roll lats

Have a great day everyone! See you tomorrow!

No class today due to the holiday weekend. However, even though I’m in Milwaukee, I’ll do something. I’m headed to the workout room to see what they have so I can do something.
They had a nice workout room but I was tired and we ended up doing some swimming so I swam laps – unlike everyone else who decided they would just get in the hot tub instead.

Contentment is not a feeling but a decision.

  GENERAL WARM-UP (~15:00)

TIPS

3:00 Row, bike, run, or jump rope at an easy pace

Dynamic Squat Prep
5/5 Duck walks
5/5 Knee to chest walks
5/5 Quad stretch with reach walks
5/5 Over the hurdle walks
5/5 Toy soldiers
3/3 Seated hip rotations
3/3 +half lunge
3/3 +full lunge
3/3 +squat

2 Rounds
30ft/30ft Banded monster walk, lateral only
0:30 Deadbugs

COMPLETE

  BACK SQUAT PREP (~5:00)

TIPS

Back Squat Prep (~5:00)
5 Kang squats
5 Back squats with 0:04 pause
5 Back squats
Notes Use the squat racks to practice racking and unracking the bar correctly. Have partners rotate after each movement. It may be beneficial to do a brief review of how to bail with the weight correctly. To modify the back squat today decrease weight and use a box squat for 5 reps.

COMPLETE

  STRENGTH/POWER

BACK SQUAT – WEIGHTLIFTINGTIPS HISTORY

Workout (~20:00) In 20:00
Find a 3 rep max back squat
Notes Start with a very lightweight and progress to maximum loads. The load should start to feel challenging at approximately the 10:00 mark. Strive for 3 challenging sets with adequate rest between sets 2-3:00.3 SETSREPSWEIGHT123

Weight

Rx

  WORKOUT, PART 2 (~10:00)

TIPS

3 Rounds NOT for time
5/5 Goblet Cossack squat
15 Banded good mornings 0:30 Tuck L-hang

COMPLETE

  MINIMAL EQUIPMENT OPTION

TIPS

Part 1
7 Rounds
1:00 Car push
3:00 Rest
*If able to do in a safe area.

Part 2
3 Rounds
1:00 Cossack squats, moderate effort
1:00 V-ups

Ok – I don’t really read ahead. I might copy and paste a workout in here so I have it ready to add notes to the next day after the workout, but I don’t really read them. However, someone mentioned this one to me so I decided I should actually read it. What??? Why did I do that?? Bet there are only 6 people max at this workout!

I think the quote for today is quite fitting…somehow I will seek and find peace with these burpees 🙂

Ok – so there were about 9 people there this morning. Way more than I thought would show up 🙂

“Peace comes from within, seek it there.”

The workout time is very long. Ensure the warm-up is quick and transitions are relatively fast to have a chance to finish the class on time. The skill work will be sacrificed a bit and there will not be much detail given on some of the movements.

General Warm-up (~5:00)
200m Run, easy – bike
30ft Inchworm + updog to down dog
0:30/0:30 Samson stretch

COMPLETE

  SKILL, BUILD UP AND TRANSITION (~15:00)

TIPS

Power Clean and Jerk Progression (A) (~5:00)
With an empty barbell
5-10 Strict press
5 Jerk “lands”
5 Push jerk
5 Mid-thigh power clean to push jerk
5 Power clean to push jerk

Build-up (~7:00)
2 Sets
3 Clean and jerks 55#

*Practice rope climbs and burpees during this time to determine what will be used in the workout.

Notes Prior to starting this build-up, demonstrate the rope climb and modifications as well as the burpee standards and modifications. Communicate the running routes and intended stimulus of under ~10:00.

Transition (~3:00) Finalize options and set-up. Take care of any final workout prep.

COMPLETE

  GLEN

TIPS

Workout (~40:00)
“Glen” For time:
30 Clean and jerks (135lbs/95lbs) 55#
1 mile Run bike 82 calories
10 Rope climbs (15ft) attempts to pull myself off of box with proper foot placement
1 mile Run bike 82 calories
100 Burpees 40 burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on Sept. 11, 2012. *Compare to 11/1/16, 6/13/18, and 7/1/19.

Notes This is a longer duration chipper style workout with a mix of skills, drills, modalities, and loads. Faster times will be around 30:00. Encourage everyone to be done in less than 40:00.

Ok – at the end of the 40 minutes I had done everything and was on the burpees and had done 40. Much better than I thought I would do. I was sure the time would be up by the time I got to the burpees. Since the time was out when I got to them I decided I should do at least 10. Well, did those and decided I should probably keep going until the time is truly out. I was happy with myself for doing 40 as I really didn’t think I would be able to do that many.

Very tough workout today.

Rx

  MOVEMENT AND EQUIPMENT OPTIONS

TIPS

It may be beneficial to use time caps at different portions of the workout to manage the pacing.
Clean and Jerk *Use a load that allows reps to be completed in under ~5:00. Being able to link a minimum of 5 reps with good form.
Run #1 *Strive to complete the first run by 15:00. *Decrease distance to 800-1200 meters to achieve the run in ~10:00.
Rope Climbs *Strive to complete the rope climbs by 20:00, doing 2 climbs each minute.
*10 Climbs at 1/2 height. *Lying rope pull to stands
Run #2 *Strive to complete this run by 30:00. *Decrease distance to 800-1200 meters to achieve the run in ~10:00. Burpees *Strive to complete by ~40:00, 10 burpees per minute. *Reduce reps to achieve the stimulus.

Minimal Equipment Options Dumbbells Available
For time 30 Dumbbell clean and jerks 1mile Run 40 Bent over dumbbell rows 1mile Run 100 Burpees

Bag Option For time 50 Bag cleans to shoulder 50 Bag push press (shoulder to shoulder) 1mi Run 40 Bag bent over rows 1mi Run 100 Burpees

COMPLETE

  COOL DOWN (~5:00)

TIPS

1:30/1:30 Lower leg barbell smash

Only about 7 people at class today. Not quite as humid today but still pretty warm. I got a decent spot where I could feel the fan a lot! Worked better 🙂

“Compassionate people are geniuses in the art of living. More necessary to the dignity, security, and joy of humanity than the discoverers of knowledge”. – Albert Einstein

  GENERAL WARM-UP (~10:00)

3:00 Row or bike

Dynamic Squat Prep
5/5 Duck walks – not sure I was really cut out to be a duck – VERY DIFFICULT!
5/5 Knee to chest walks
5/5 Quad stretch with reach walks
5/5 Over the hurdle walks
5/5 Toy soldiers
3/3 Seated hip rotations – ok I think you have to be very flexible to do this and the last 2 things – I really don’t think I get it – I can’t move quite like that…
3/3 +half lunge
3/3 +full lunge 3/3 +squat

COMPLETE

  SKILL, BUILD UP, AND TRANSITION (~9:00)

TIPS

Toes-to-bar Progression (A) (~4:00) Ok – me and the bar….I don’t think I’ll ever get any of this bar stuff! Maybe someday but it will definitely be a LONG time! I can’t figure out how to pull down with my arms, how to really swing and then pull down with the arms. I was sure my arms are much stronger but can’t figure out why I can’t do this stuff?? I did knee raises but they aren’t very good.
10 Kip Swings
5 Larger Kip Swings
2 Swings + 1 knee tuck
2 Swings + 1 knees to elbows
2 Swings + 1 toes to bar or knee raise
3 Toes to bar or knee raises

Back Squat Prep (~2:00) 45# bar
5 Back squats with 0:04 pace in the bottom
5 Back squats

Build-up
2 Sets
3 Toes to bar – toes to rig post
3 Back squats – 45# – 55#
0:20 Row – bike

Notes Use the intended workout weight on the second round. Perform the row at a hard effort on the second round. Transition (~3:00) Finalize options and set-up. Take care of any final workout prep.

COMPLETE

  WORKOUT (~12:00)

For time:
30 – 20 – 10
Toes to bar – toes to rig post (all 3 rounds)
Back squats (135lbs/95lbs) – 55# (2 rounds)
*20cal/16cal Row after each round – 16cal bike (2 rounds)

Notes This workout is a trunk and lower body blaster that utilizes a descending rep scheme to promote intensity. The toes to bar volume is challenging and short breaks may be needed on each round.
The back squat load is intended to allow for reps to be completed unbroken or with one short rest break.
The best strategy for the row may be to complete the first 2 rounds at a moderate pace while the last effort can be treated as a sprint to the finish.
Faster times for this workout may be under 7:00-8:00 while the intent is for all to be complete in under ~12:00.
If limited on rowers, potential workout modifications are: 1) Use any piece of cardio equipment (rower, bike, SkiERG, etc.) 2) Perform 60cal/48cal at the beginning of the workout and then have athletes rotate to the rowers.

Time

Rx

  MOVEMENT AND EQUIPMENT OPTIONS

TIPS

Toes to Bar
*Toes to barbell or knee raise.

Back Squat *Reduce reps 1st today, then load as needed.

Row *Row a number of calories that allows for completion in under 1:30-2:00 each round.

Minimal Equipment Options Dumbbells Available For time: 30 – 20 – 10 V-ups Dumbbell front squats *300m Run or 1,000m bike after each round. Bodyweight Only 3 Rounds for time 25 V-ups 40 Air squats 300m Run

COMPLETE

  ACCESSORY WORK (~13:00)

3 Rounds NOT for time
8/8 Bulgarian split squats – 15# db set
15/15 Dumbbell side bends – 15# db
Notes The split squat with a 0:03 lowering phase and use a moderately challenging load.

Good workout again. One more day and then the weekend. Wonder how many will be at class tomorrow?