TEAM SATURDAY

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STRENGTH: COMBINE 1RM DEADLIFT TOGETHER FOR A TOTAL, ATHLETES HAVE 10 MIN TO ESTABLISH THEIR MAX

TEAMS OF 2:

15MIN AMRAP

400M RUN BUY IN:(YOU ONLY RUN ONCE)

MAX REPS

PUSH PRESS 75/55#

BOX JUMPOVERS

PARTNERS CAN SWITCH OFF AS NECESSARY. THE SCORE WILL BE COMBINED REPS OF PUSH PRESS & BOX JUMPOVERS

 

September 20th

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Strength:

3×12 bent over row heavy as possible

Wod:

1, 2, 3 up to 10 hang power clean 135/95#

Alternate with

2, 4, 6 up to 20 burpees

50 dbl unders between rounds

 

Core: athletes choice

On ramp:

Wall ball

5 rounds

7 wall ball

7 push ups

7 pull ups

 

SEPTEMBER 19TH

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STRENGTH: 4X10 SQUAT @ 60% 1 SET @60% AMAP

WOD:

30 HSPU

400M RUN

30 RELEASE PUSH UPS

400M RUN

30 T2B (TRY ALTERNATING IF YOU CANT TO T2B)

400M RUN

 

CORE: 10 TGU HEAVY

 

ON RAMP:

Dead Lift

Kipping Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups

 

September 18th/Lurong Paleo Challenge WOD 1

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Strength: EMOM 3 push jerks @ 60% 10 min

WOD:

18 Min Time Cap:

21-18-15-12-9-6-3 of:

  • Wall Balls
  • Deadlifts
  • Box Jumps

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +

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12…6 seek to 10%, 20%, …60%

Movement Details – Men

Level III (3)
20 pound Wall Balls
115 pound Deadlifts
24 inch Box Jumps
Level II (2)
20 pound Wall Balls
105 pound Deadlifts
20 inch Box Jumps
Level I (1)
12 pound Wall Balls
85 pound Deadlifts
16 inch Box Jumps

Movement Details – Women

Level III (3)
14 pound Wall Balls
75 pound Deadlifts
20 inch Box Jumps
Level II (2)
14 pound Wall Balls
65 pound Deadlifts
16 inch Box Jumps
Level I (1)
8 pound Wall Balls
55 pound Deadlifts
12 inch Box Jumps

Movement Standards

Wall Balls
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. No catching of the ball on the bounce will be permitted. Men’s target is 10 ft. and women’s is 9 ft.
Deadlift
This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Bouncing of the barbell will not be permitted. You can drop the bar from the top of the lift but must wait till it is at rest before continuing the next REP.
Box Jumps
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of or over the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Scoring

  • Any 1 REP not completed within the 18-minute time cap will be added on as 1 additional second.
  • A completed workout is 252 reps total
  • 240 Reps completed in 18 minutes (12 uncompleted)
  • Score= 18:12
  • The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.

ON RAMP:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

 

WOD September 17th

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Strength:

4×10 BENCH PRESS @ 60% 1 SET AMAP @ 60%

WOD:

5 rounds:

50 dbl unders

10 Hang Power Snatch 115/75#

Core Wod:

6 min amrap:

10 v-ups

30 russian twists

ON RAMP:
SquatDead Lift Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC

September 16th

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Strength

Emom 12min 3 power cleans @60%

Wod-

Front squat 10, 8, 6, 4, 2 reps with 3 rounds of cindy between sets (5 pull ups, 10 push ups, 15 squats)

Core:

40 plate sit ups

On ramp-

Squat, push up, pull up

Wod.

200m run

 

15, 12, 9 reps

Squat

Push up

Pull up15, 12, 9 reps

 

TEAM SATURDAY

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WOD:

Rich Froning Jr. Team WOD

8 Min
500 M Row (1 Person Cap at 500M)
Wall Balls (20/14)

REST 3 Minutes

8 Min
Ground To OverHead (135/95)
Burpee Box Jumps (24/20)

REST 3 Minutes

8 Min
Double Unders
Handstand Holds (30Sec Cap) — Substitute for Hand Stand Walks

REST 3 Minutes

8 Min
Pull Ups
Push Ups

TOTAL REPS EQUALS TOTAL SCORE

SEPTEMBER 13TH/PALEO CHALLENGE MEASUREMENTS, CAFFEINE & KILOS

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I WILL BE IN THE GYM SATURDAY FROM 830 UNTIL AROUND NOON TO DO THE MEASUREMENTS FOR THOSE OF YOU WHOM ARE DOING THE PALEO CHALLENGE.  THE GYM WILL BE CLOSED ON SUNDAY. IF YOU ARE FREE GO OUT TO CAFFEINE & KILOS COMPETITION AND SUPPOR TOUR 2 TEAMS. THE COMP STARTS AT NINE. CHECK caffeine&kilos.com FOR DETAILS.

 

STRENGTH:

4X9 DEADLIFT AT 70%

WOD:

7 rounds:

6 kb swings, 8 goblet squats, 12 kb snatches (6 ech arm) 53/35#

25 ab mat sit ups between rounds

ON RAMP:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round

SEPTEMBER 12TH

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STRENGTH:

10 MIN TO ESTABLISH HEAVY THRUSTER

WOD:

21-15-9 reps

HSPU

T2B

IN BETWEEN THE ROUNDS OF 21&15, AND 15&9 REPS

75 DBL UNDERS/150 SINGLES

 

ON RAMP:

Dead Lift

Kipping Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups

September 11th

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Strength: 4×9 bench press @70%

WOD:

“KELLY”

5 ROUNDS:

  • Run 400 meters
  • 30 box jump, 24/20 inch box
  • 30 Wall ball shots, 20/14 pound ball

CORE: ATHLETES CHOICE

ON RAMP:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)