Programming 10.15 – 10.21
[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]
October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – Details Here!
October 20th PM – Halloween Party! – Details Here!
October 27th – Olympic Weightlifting Camp – Spots Limited, Register here!
November 10th – Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details
November 13th – FREE Costco Grocery Store Tour – Click here to register
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[eliteaccordion][elitetoggle title=”Monday 10.15″]
FIT
A. 10 Minute Amrap w/KB; For Quality, not for score.
10 Kettlebell Deadlifts
10 American KB Swings
10/Arm KB Push Press
10 Goblet Squats
B. Every 1:15 x 9 Sets; build
Hang Muscle Snatch x 6; work speed
or
6 Box Jumps w/Step Down; choose a challenging height
C. 3-4 Sets; all sets tough
8 Supinated Grip Bent Over Barbell Row, rest 60s
100′ Dbl Kb Front Rack Carry, rest 60s
15 Abmat Sit Ups, rest 60s
COMP
A. 10 Minute Amrap w/Barbell; For Quality, not for score.
10 Snatch Lift Off to Knee
10 Hang Muscle Snatch from top of knee
10 Snatch Push Presses
10 Overhead Squats
B. Every 1:15 x 9 Sets; build
Full Snatch 1.1
C. 3-4 Sets; all sets tough
8 Supinated Grip Bent Over Barbell Row, rest 60s
100′ Dbl Kb Front Rack Carry, rest 60s
10 Strict Toes Through Rings, rest 60s
Score:
B. Heaviest weight or highest height
C.Bent Row Weight
Notes:
A. Maybe a little demonstration prior, but this is the warm up/primer for the day – stick to what you know and move with quality.
B.Again, stick to what you know – don’t each shit on box jumps.
C. all sets tough – if you cannot perform the strict TTR, Hanging Knee Raises on Bar/Rings is acceptable. Pay attention to your own timekeeping.
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[eliteaccordion][elitetoggle title=”Tuesday 10.16″]
FIT
A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough
1. @30X0; Back Squat x 6-8
2. @31X1; DB Press x 6-8
B. For time – 10 Minute Cap; high breathing rate
3.6.9.12.15.18
Goblet Squats
No Push Up Burpees
COMP
A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough
1. @30X0; Back Squat x 3
2. @31X1; DB Press x 3
B. For time – 10 Minute Cap
3.6.9.12.15.18
Wall Balls 20/14#, 10/9′
Burpees Over 10# Plate (Facing)
Score
A. Weights
B. Time or reps in cap
Notes:
A. All sets tough, minor adjustments up or down is fine.
B.
Fit: Choose something that feels “smooth”
Comp: Use the weights listed and go to town, think of this as 10 minutes at a 12 minute pace.
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[eliteaccordion][elitetoggle title=”Wednesday 10.17″]
FIT
A. 10 Minute Amrap w/Barbell; For Quality/Light, not for score.
10 Barbell RDL
10 Barbell Push Press
20-30s Forearm Plank
5 Box Jumps w/step down
B. Every 1:15 x 9 Sets; all sets the same weight
Hang Muscle Clean + Push Press x 4+4; work quality/speed
or
RDL + Push Press x 4+4
C. 4 Sets; high breathing rate
3 Minute Amrap
16 American KB Swings
50 Jump Rope Singles/35 Dbls
90s Rest
COMP
A. 10 Minute Amrap w/ Barbell; for quality; not for score.
10 Clean Lift Offs
10 Hang Muscle Cleans
10 Front Squats
10 Split Jerks
B. Every 1:15 x 9 Sets; build
Full Clean and Split Jerk (2+1)
C. 4 Sets; high breathing rate
3 Minute Amrap
8 KB Clean and Push Press/arm; moderate
35 Double Unders
90s Rest
Score:
B. Heaviest weight
C. Lowest # Rounds + Reps
Notes:
A. Maybe a little demonstration prior, but this is the warm up/primer for the day – stick to what you know and move with quality.
B.Again, stick to what you know
C. choose something that you can cycle like a boss.
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[eliteaccordion][elitetoggle title=”Thursday 10.18″]
FIT
A. 3-4 Sets; all sets tough
@3111; Front Squat x 6-8, rest 2 minutes between
B. 3 Sets; all tough
Banded Strict Pull Up @31X1; x8-10; rest 90s
Dumbbell Split Squat @ 2111; x8-10/leg; rest 90s
C. 5 Sets @ 100%
10s Assault Bike
rest/walk 90-120s between
COMP
A. 3-4 Sets; all sets tough
@5551 Front Squat x 5; rest 2-3 minutes between
B. 3 Sets; all tough
Strict Pull Up @31X1; x6-8; rest 90s
KB Front Rack Front Foot Elevated Split Squat @ 2111; x6-8/leg; rest 90s (*use 25# plate)
C. 5 Sets @ 100%
10s Assault Bike
rest/walk 90-120s between
Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it
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[eliteaccordion][elitetoggle title=”Friday 10.19″]
FIT
A.
@32X1; Bench Press x 3×8-10,2×6-8 rest 2 minutes between
B. 4 Sets @ consistent pace
3 Minute Amrap
60s Bike for Cals
20 Prisoner Step Ups 24/20″
Max Singles/Doubles in remaining time
3 Minute Rest B/W Rounds
COMP
A.
@32X1; Bench Press x 6.5.4.4.3, rest 2 minutes between
B. 4 Sets @ consistent pace
3 Minute Amrap
60s Bike/Row for Cals
20 Prisoner Step Ups 24/20″
Max Double Unders in remaining time
3 Minute Rest B/W rounds
Score:
A. Heaviest weight
B. Lowest # of Dbls/Singles
Notes:
B. Be consistent on the # of Calories you get
Scale the height if you need to for the prisoner step ups to finish them all and and get into dbls/singles
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[eliteaccordion][elitetoggle title=”Saturday 10.20 NO NORMAL CLASSES! BARBELLS FOR BOOBS IS TODAY!”]
Time:
Arrive at 9:00am, sign up for heats and warm up
First Heat Begins at 10:00am and will go as long as we have heats!
Cost:
The event will be free for our members, we will be taking donations though!
The wod
“Grace”
For Time
30 Clean and Jerks @ 135/95
*We will be putting out a scaled workout for people who do not want to perform Grace.
Also, our Halloween Party is tonight! EVERYONE IS INVITED!
Where?
Coach Meg Stuk’s house
10777 Chelsea Dr. Osceola, In 46561
When?
Oct 20th @ 5pm
Whats going Down?
Chili Cook Off
Pie eating contest
Costume contest for adults and kids
potluck/apple bar
BYOB
BYO Pumpkin to carve or paint
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[eliteaccordion][elitetoggle title=”Sunday 10.21″]
FIT & COMP
“Flow”
40 Minute Amrap
Farmers Walk 100yd
Row 350m @ D1
50 JR Singles
20s Ring Plank
10m Bear Crawl
20s Handstand Hold
Don’t score, just move blood, I will modify accordingly.
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2018 10 14