Month: October 2017

Skills/strength

E3M15M alt min (5 sets)

1 peg board or rope climb ascent
10 back extensions
15 sec parallette L-sit hold

Note: For the peg board or the rope climb, pick something challenging for you. Rope climbs can be leg less, L-sit, start seated from the ground or it can be just working on your wrap

METCON

6min AMRAP

3 dumbbell thrusters 50/35
3 toes to bar
6 dumbbell thrusters 50/35
6 toes to bar
9 dumbbell thrusters 50/35
9 toes to bar
…
…
Keep adding 3 reps of each until times up

If all the dumbbells are taken, use kettlebells 53/35. That being said, it’s going to be a bit harder with kettlebells.

**Please do not drop the dumbbells from above the waist, we rather buy more than having to replace them. No rep if the dumbbells are dropped from above the waist. Even better, try to put them down. Seriously, the dumbbells will crack and break**

Maintenance/mobility
Roll 5min
Banded stretches 5min

Weightlifting
5 sets
1 Power clean + 1 push jerk

5 sets
1 clean + 1 split jerk

Clean pulls @110% of 1RM clean and jerk
1-1-1-1-1

Back squat
1-1-1-1-1

Heat times are here. Doors open at 8am. Athletes briefing at 830, judge briefing at 845. First heat at 9. Everything should be done by 4pm. Make to familiarize yourself with the workouts. This is going to be a lot of fun!!

Workout 1, Hold my protein shake, it’s go time!!
Novice (1 heat)
Heat 1, 0900
Snatch me if you can F
Action chicks F
JLo’s F
Hungry hungry hippos M

Intermediate (2 heats)
Heat 1, 0915. 3 females, 4 males
Mother Thrusters F
The young and the restless F
Booty and da beast F
Walking deadlifts M
Los Jefes M
Reps 4 Rhabdo M
Suicide Squats M

Heat 2, 0930. 3 females, 4 males
MC1RM F
Jungle fever F
Deadlifts and donuts F
100% effort and 7% skills M
Big spoon little spoon M
Just the kip M
Less talking more chalking M

Workout 2, The walking dead
Novice, 1 heat, 3 females, 1 males
Heat 1, 1000
Snatch me if you can F
Action chicks F
JLo’s F
Hungry hungry hippos M

Intermediate, 2 heats, 6 females, 8 males
Heat 1, 1045. 6 females
Mother Thrusters F
The young and the restless F
Booty and da beast F
MC1RM F
Jungle fever F
Deadlifts and donuts F

Heat 2, 1130, 8 males
Walking deadlifts M
Los Jefes M
Reps 4 Rhabdo M
Suicide Squats M
100% effort and 7% skills M
Big spoon little spoon M
Just the kip M
Less talking more chalking M

Workout 3, Burp, Jump and Row Balls to the Wall
Novice, 1 heat, 3 females, 1 male
Heat 1, 1300
Snatch me if you can F
Action chicks F
JLo’s F
Hungry hungry hippos M

Intermediate, 3 heats, 2 of 2 females, 3 males and 1 of 2 females, 2 males
Heat 1, 1330, 2 females, 3 males
Mother Thrusters F
The young and the restless F
Walking deadlifts M
Los Jefes M
Reps 4 Rhabdo M

Heat 2, 1345, 2 females, 3 males
Booty and da beast F
MC1RM F
Suicide Squats M
100% effort and 7% skills M
Big spoon little spoon M

Heat 3, 1400, 2 females, 2 males
Jungle fever F
Deadlifts and donuts F
Just the kip M
Less talking more chalking M

Workout 4, Floater wod, Bells and Barrows
Novice, 1 heat, 3 females, 1 male
Heat 1, 1430
Snatch me if you can F
Action chicks F
JLo’s F
Hungry hungry hippos M

Intermediate, 4 heats, 2 of 3 females, 2 of 4 males
Heat 1, 1440
Mother Thrusters F
The young and the restless F
Booty and da beast F

Heat 2, 1450
MC1RM F
Jungle fever F
Deadlifts and donuts F

Heat 3, 1500
Walking deadlifts M
Los Jefes M
Reps 4 Rhabdo M
Suicide Squats M

Heat 4, 1510
100% effort and 7% skills M
Big spoon little spoon M
Just the kip M
Less talking more chalking M

Podium at 1530

Wrap up at 1600

Feel free to stick around after and enjoy a few refreshments, food and good company

To all athletes attending the Festivus Games, please be familiar with the workouts, formats, rep schemes and movements standards. We will be covering the standards on site but it is also your responsibility to familiarize yourself with the workouts prior the event. Have a look at the link. Heat times will be posted shortly

The Festivus Games is Saturday. Doors open at 8am and the event will be done by 4pm. First heat at 9. All the details, heat times, volunteer sign up sheet will be posted shortly. We had to reorganize some heat times since we just acquired more gear for the event. More dumbbells, bars, med balls YAY!!! This is going to be absolutely epic!

Skills (10min)

Muscle ups

Note: Anatomy of the muscle up. Skills development, drills and practice time

METCON (10-15min)

“Nasty girls”

3 rounds for time:

50 squats
7 muscle ups
10 hang power cleans 135/95

Note: This is meant to be around 10min, scale accordingly

Maintenance/Mobility
5min

Festivus Games is this Saturday. Come and watch the athletes crushing it. There will be food, coffee, good tunes, incredible athletes, judge one or two heats if you can and have a good time with awesome people. Food is potluck style, bring your favorite dish. We’ll have healthy snacks for athletes too. Heat times will be posted tomorrow. Please note that there will be no classes on that day.

Strength

Every 3min for 12min (4 sets)

10 deadlifts
5 shoulder press

Note: Build up to max for both movements

METCON

For time:

20 cals row
40 box jumps overs
60 sit ups
80 push ups
100 double unders

Weightlifting

Power snatch
1-1-1-1-1

Snatch balance
1-1-1-1-1

Snatch pulls @110% of 1RM
1-1-1-1-1

Front squats
1-1-1-1-1

For time:

Handstand walk 200ft
L-sit hold 2min

Note: No handstand walk, do inverted 200 hand release. L-sit, accumulate 2min total. Score is time to complete everything