Wednesday 8/21

Skill

Every Minute for 5 Minutes

1 Set of Strict HSPU (3-10 reps)

L3 Kipping HSPU (3-10)
L2 Kipping HSPU w/ 1 AbMat (2-5)
L1 Pike Push Ups (5-7)

MetCon

"Jackie"

For Time:
1,000m Row
50 Empty Bar Thrusters (45/35lbs)
30 Pull Ups

L2 (Band Assisted Pull Ups)
L1 (35 Thrusters) (Band Assisted Pull Ups)

*12:00 min time cap

Extra

Superset x 3
DB Curls x 15
DB Tricep Extensions x 15
Rest :90 seconds

Chad Sowersby
Tuesday 8/20

Strength

Front Squat
5-5-5-5-5

MetCon

21-15-9

Toes to Bar
Squat Snatch (75/55lbs)

RX+ (95/65lbs)
L2 (45/35) (Knee Lifts)
L1 (KBS 35/26) (Ab Mat Sit Ups)

*10:00 min time cap

Chad Sowersby
Monday 8/19

Strength

Deadlift

7-7-7-7-7

MetCon

2 Rounds

25 Deadlifts (50s/35s) 20 Hang Power Cleans (50s/35s). 15 Push Press (50s/35s)

L3 (40s/25s). L2 (30s/20s) L1 (20s/15s)

*KBs (53s/35s) or BB (135/95) can be substituted for DBs

Chad Sowersby
Saturday 8/17

Teams of 3

AMRAP20

30 Push Press (115/75lbs)
30 KBS (70/53)
30 Box Jump Overs (24/20”)

*split reps evenly and 1 person works at a time

L3: (95/65) (53/35)
L2: (75/55) (44/26) (20/18”)
L1: (45/35) (35/18) (Step Overs)

Chad Sowersby
Friday 8/16

Skill

Rope climb practice for 10min

MetCon

Teams of 4

20 Rounds*
2 Rope Climbs 15’
10 Calorie Row

*Athletes complete a full round before the next athlete goes (so 5 Rounds total for each).
Touch 15’ target (wood) at top of each climb.

RX+ Legless
L3: 10’ Climb
L2: 2 Ascents with foot lock
L1: 4 Strict Chin Ups (band assisted)

*28:00 min cap

Extra

Weighted Hip Extensions: 3 x 12

Chad Sowersby
Wednesday 8/14

MetCon

Buy In 50 Burpees, then

21/18 Calories on Assault Bike
200m *Assymetrical Carry (AHAP)
15/12 Calories on Assault Bike
200m Assymetrical Carry
9/6 Calories on Assault Bike
200m Assymetrical Carry
15/12 Calories on Assault Bike
200m Assymetrical Carry
21/18 Calories on Assault Bike

Not for time (35:00 cap)

*on the carries, complete a total of 100m on each side per carry


Chad Sowersby
Tuesday 8/13

MetCon

AMRAP 5 Minutes x 3

22/18 Calorie Row
15 Thrusters (95/65lbs)
Max Reps Ring Muscle Ups in remaining time

Rest 2 Minutes

L3: (75/55lbs) (Max 5RR+5RD)
L2: (55/35lbs) (Max Band Assisted 5RR+5RD)
L1: (45/25lbs) (18/14 Cal Row) (Max Band Assisted 5RR+5RD)

Extra

100 Ab Mat Sit Ups

Chad Sowersby
Monday 8/12

Strength

Every :45 for 12 Minutes

1 Power Clean + 1 Front Squat

MetCon

3 Rounds

100 Double Unders

9 Front Squats (165/110lbs)

L3: (136/95)

L2: (150 Singles) (95/65)

L1: (100 Singles & Goblet Squats)

Chad Sowersby
Saturday 8/10

“Fender Bender” (a version of)

Teams of 3

For Time (35 Minute Cap):

400 Meter Sandbag Run (75/50)

3 Rounds: 60 Wall Balls (20/14), 45 Cals Row, 30 Burpees over Rower

400 Meter Sandbag Run (75/50)

2 Rounds: 60 Wall Balls (20/14), 45 Cals Rower, 30 Burpees over Rower

400 Meter Sandbag Run (75/50)

1 Round: 60 Wall Balls (20/14), 45 Cals Rower, 30 Burpees over Rower

Teams will chip away at the work in today’s workout, breaking up the sandbag distance as they see fit. There are only three 400 meter sandbag runs in the workout.

Scaling: options will be discussed during class

Chad Sowersby
Friday 8/9

Strength

Superset x 4

5 Bench Press + 5 Bent Over Rows

MetCon

4 Rounds for Time:

10 Clean & Jerks (115/75lbs)
8 Burpee Box Jumps (24/20")
4 Bar Muscle Ups

RX+: (135/95lbs)
L3: (95/65lbs) (8 C2B Pull Ups)
L2: (75/55lbs) (20/18”) (8 Strict Band Assisted Pull Ups)
L1: (C&J) (Burpee Step Ups) (8 Strict Band Assisted Pull Ups)

Chad Sowersby
Thursday 8/8

MetCon

5 Rounds for Time:

400m Run
12 Right Arm KB Hang Snatch (53/35lbs)
12 Left Arm KB Hang Snatch (53/35lbs)
12 Toes to Bar

L3: (44/26lbs) (10 Toes to Bar)
L2: (1 Arm KB Swings) (Knee Lifts)
L1: (200m Run) (1 Arm KB Swings) (Ab Mat Sit Ups)

*30:00 min Time Cap

Chad Sowersby
Wednesday 8/7

Strength

In 12 minutes work up to a 2RM Strict Press

Banded Face Pulls (150 repetitions)

MetCon

10 Rounds

10 Push Press (Using 60% of your 2RM)
12 Back Rack Lunges

L2: (8 Rounds)
L1: (7 Rounds)

*20:00 min time cap

Chad Sowersby
Tuesday 8/6

Strength

Back Squat 4-3-3-2-2-2

MetCon

Every 2 Minutes for 8 Minutes:

15 Sumo Deadlift High Pulls (95/65lbs) Max Reps Box Jump Overs (24/20")

Rx+ (30/24”) L3: (75/55) L2 (65/55) (20”/18”) L1 (45/35) (step overs)

Chad Sowersby
Monday 8/5

Skill

HSPU and Pistol Progressions

MetCon

"Mary"

AMRAP 20 Minutes

5 Handstand Push Ups 10 Pistols 15 Pull Ups

Scaling HSPU: 1 AbMat, 5 pike push-ups from box or floor, 1 Wall walk, or 5 Push Ups Scaling Pistols: sit to target below or to parallel, hold post on rig, or air squats

Chad Sowersby
Saturday 8/3

7 Rounds for Time in teams of 3:

7 Burpees

7 Box Jumps (24/20 in)

7 Pull-Ups

7 Power Snatches (95/65)

7 Toes-to-Bar

*1 person works at a time. Each performs the prescribed reps. 30:00min time cap

Chad Sowersby
Friday 8/2

Metcon

For Time:
75 DB Box Step Overs*

RX (50/35s to 24/20)
L3 (40/25s to 24/20)
L2 (35/20s to 20/18)
L1 (Bodyweight)

*3, 2, 1 ….. start with a 1,000m Run (L2/L1 = 800M), then in the time remaining until the 10 minute mark, max rep box step overs. Beginning at the 10:00 mark, Run 400m (L2/L1 = 200M) every 5:00 and perform step overs with the remaining time until all 75 step overs are complete.

25:00 Minute Time Cap

Chad Sowersby
Thursday 8/1

Strength

1RM Squat Clean + 4 Front Squats

Metcon

For Time:

(30/18) Calorie AAB
15 Front Squats (155/105lbs)

L3 (135/95)
L2 (95/65)
L1 (75/55)

Chad Sowersby
Wednesday 7/31

Metcon

AMRAP 15 Minutes

15/12 Calories on the Rower
15 Sit Ups
15 Hang Power Cleans (95/65lbs)

RX+ (115/75)
L3 (75/55)
L2 (65/45)
L1 (Empty Bar)

Extra

Wall Sit: Accumulate 5 minutes in a wall sit

Chad Sowersby
Tuesday 7/30

Metcon

3 Rounds

20 Lateral Burpees Over the Bar
30 Sumo Deadlift High Pull (75/55lbs)
20 Handstand Push Ups

L3 (10-15 HSPU)
L2 (45/35lbs) (pike push ups)
L1 (Burpees) (45/35lbs) (push ups)

*18:00 min time cap

Extra

Dumbbell Bench Press
4 x Max Effort (50/35lbs)
*(30 rep cap each round)

Chad Sowersby