“Snap, Crackle, Pop!” [TEAMS OF 3] 3 Rounds For Time: 15-12-9 Rope Climbs 400 Meter Team Run 60 DB Snatches 400 Meter Team Run Time Cap: 35 Minutes * Run together, split inside reps as you’d like * First athlete back can start on inside work FX: 35/25 RX: 50/35 RX+: 70/50 |
Overhead Squats Every 2:00 x 3 Sets 3 OVH Squats * Same Weight Across * Aim For ~82% ”Isabel” 30 Power Snatches for time FX: 95/65 RX: 135/95 |
“This Little Piggy” 10 Rounds For Time: 12/9 Cal Bike 30 DU (45 SU) 8 T2B Time Cap: 30 Minutes FX: 45 SU; Leg Raises RX: As Written RX+: ECHO |
“Deadlifts” Every 2:00 x 3 Sets 3 Deadlifts * Same Weight Across * Aim For ~82% “Plus-Minus” For Time: 10-8-6-4-3-2 Power Cleans* 40-32-24-16-8 Hand Release Push-ups Time Cap: 18 Minutes FX: 115/85 RX: 135/95 RX+: 185/125 |
Push Jerk Every 2:00 x 3 Sets 3 Push Jerks * Same Weight Across * Aim For ~82% “Back to Back” AMRAP 12: 8 Push Press 4 Burpee Pull-ups 8 Back Lunges 4 Burpee Pull-ups FX: 95/65 RX: 115/75 RX+: HSPU |
WEEEK TWO OF OUR FOUR WEEK STRENGTH CYCLE
We are in week two of our 4 week strength cycle. We are now looking to increase our weights on our three lifts this week (overhead squat, power jerk, and deadlifts) for last week as we are moving the weights down. We know the overhead squat is a super technical movement and each class should you help you master this piece. Don’t worry about weight on this movement, as much as doing it to the best of you ability.
Here are some other highlights for the week.
Monday: We have “Boat Shoes”, which is a CompTrain benchmark workout. We moved it to start the week because the weather is a bit warmer. This will be one of our last bits of outdoor running for the fall. The last running workout will be Thanksgiving, which will be Murph.
Wednesday: Heavy deadlifts for the strength and heavy cleans for the metcon. We ask that you pick a weight power clean workout for the metcon that is heavy but you can still do with excellent form. Don’t be afraid to push yourself.
Friday: Overhead squats as part of our strength, which will prime us for Isabel. It’s a short time domain workout of 30 power snatches at 135/95. We are hoping that all the work we have done with our most recent power snatch cycle will better prepare you for this piece.
We will be doing a rowing challenge following Thanksgiving, so look for more information on that in the coming days.
Someone is excited for heavy jerks this week!
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“Toe to Toe” [TEAMS OF 2] AMRAP 3 x 10 Rounds: P1: 16 Toes to Bar P2: 16 Dumbbell Snatches Time Remaining: Max Calorie Team Row * One partner begins on toes to bar, the other on dumbbell snatches * Upon completion of that work, move to the rower and work through max calories as a team (one partner works at a time, switch out however) * The first partner done can advance to the rower * Partners alternate between toes to bar and dumbbell snatches each round (5x each station) * Score total row calories FX: 35/25; Leg Raises RX: 50/35 |
Overhead Squat On the 2:00 x 3 Sets: 5 Overhead Squats * Same Weight Across * Aim For ~78% “Nacho Libre” AMRAP 9: 6 Front Squats 6 Push Jerks [Every Break]: 30 DUs (45 SUs) FX: 75/55; RX: 115/85 RX+: 135/95 |
| “Down-And-Outer” 3 Rounds For Time: 60/50 Calorie Bike 50 Sit-ups 30 Hand Release Push-ups 100 Meter Farmers Carry Time Cap: 32 Minutes FX: 35s/20s RX: 50s/35s RX+: 50s/35s; 30 GHDs |
Deadlift On the 2:00 x 3 Sets: 5 Deadlifts * Same Weight Across * Aim For ~78% “Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swings 12 Pull-ups Time Cap: 15 Minutes FX: 35/26; Jhook Row RX: 53/35 |
