September 7, 2021
Strength
“Test Day”
Build to a heavy 1 rep back squat
MetCon
AMRAP15
21-15-9
Thruster
Cal Row
Remaining Time Max Pushups
Fx: 75/55
P/O: 95/65
Stimulus: Burner/Capacity
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
September 6, 2021
Hero WOD
“Rene”
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Wear a Weight Vest (20/14 lb) if you have one
Time Cap: 40 min
Fx: J-hook row, weight vest option
P: Wall Ball carry option
Stimulus: Grunt
September 4, 2021
MetCon
“Circuit”
10 rounds
1 rope climb
5 Deadlifts
15 Wall Balls
30 DU
Time Cap: 18 min
Fx: 135/95, 14/10, 2:1 Singles
P: 225/155, 20/14
O: 275/175, 20/14
Stimulus: Grunt/Capacity
Accessory
4 rounds
1 Turkish Getup each side (weight is athlete’s choice)
5 Weighted Pullup (DB between feet, or scale of choice)
September 3, 2021
Partner WOD
You Go I Go Rounds
5 rounds each
5 Squat Snatch
10 Bar Facing Burpees
*Hold Plank while your partner is working
5 rounds each
5 Clean and Jerk
10 Lateral Burpee over Bar
*Hold Plank while your partner is working
Time Cap: 20 min
Fx: 95/65
P/O: 135/95
Stimulus: Burner/Grunt
LABOR DAY HOURS – HERO WORKOUT
We will have 2 classes on Labor Day. We will have a 9 AM and a 10:15 class. Bring your running shoes for a special hero workout – “Rene”
“Rene”
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Time Cap: 40 Minutes
“Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.”
September 2, 2021
MetCon
AMRAP25
30 KB Swings
30 Pushups
30 Alt DB Snatch
30 Goblet Lunges
5 Wall Walks
Fx: 35/25 (for both KB and DB)
P: 53/35, 50/35
O: 70/53, 50/35
Stimulus: Capacity
September 1, 2021
Strength
EMOM3
5 Push Jerk
EMOM3
4 Push Press
EMOM3
3 Strict Press
*Adjust weight as necessary
MetCon
5 rounds
15 HSPU
15 Deadlifts
Time Cap: 15 min
Fx: Piked Pushup, 135/95
P: 165/115
O: 185/125
Stimulus: Capacity/Figure Skater
August 31, 2021
Strength
Build to a heavy set of 8 Front Squats
MetCon
800m Run
400/350m Row
20 Dball over shoulder
10 Power Cleans
20 Dball over shoulder
400/350m Row
800m Run
Time Cap: 18 min
Fx: 50/30, 135/95
P: 70/50, 165/115
O: 100/70, 205/135
Stimulus: Grunt/Capacity
August 30, 2021
MetCon
21-15-9
Thruster
TTB
21-15-9
Burpee
Box Jumps
Rest 2 min
15-12-9
Thruster
TTB
15-12-9
Burpee
Box Jumps
Time Cap: 30 min
Fx: 75/55, Hanging Leg Raise, 20/18″
P/O: 95/65, 24/20″
Stimulus: Capacity
August 28, 2021
MetCon
“Don’t Drop It, Thruster Edition”
100 Thrusters
*Every time you break, you must first complete a 200m run before you proceed
Time Cap: 13 min
Fx: 75/55
P/O: 95/65
Stimulus: Capacity/Burner
Accessory
3 rounds
:25 Hanging L-Sit Hold (or Knee raise hold)
25 Ab Mat Situps
12 V-ups (or 15 tuckups)