22 Days until we hit Thanksgiving and the “4th Annual Bill Sheehan Turkey Sandwich 5k” at the Suncoast Trial. If you haven’t seen the post on the members page CLICK HERE for the event page. Everyone is welcome to come and run all the info is on the page

Warm Up:
2 Rounds:
2 mins Run (400m)-Bike -Row (increase pace each minute)
10 Empty Bar Good Mornings
10 Air Squats (squat therapy style)
10 PVC Pass Throughs

Workout:
For time: 50 Dumbbell Busters 50/35
INT-35/25 BEG-Go 30 Reps with a comfortable weight
(What is a Buster you ask? glad you asked, go ahead and check out the video posted below!!)
–Coaches Notes: Not quite a Man Maker, but not quite NOT a Man Maker. We have gone through the Man Maker enough that you should know what a comfortable DB weight is for you. Use that for this workout, with the volume of reps being so high you shouldn’t being setting yourself to miss any reps with the weight. You want to aim for under 15minutes on this so scale you DB to help you accomplish that.-

**Optional Accessory Work- 2 Choices:
Choice 1:For quality: 15 Wall Walks
–Coaches Notes: If you struggle with this movement or have not done it yet, PLEASE watch the video below. Notice how she preforms the movement with a nice tight midsection and no curve in her lower back. Thinking almost a hollow hold position as you climb the wall. Having a caved in Lower Back makes this movement much harder than it should be.–

Choices 2: 3 Rounds For Quality of 25m Dumbbell Front Rack Lunge
You pick load and rest as needed between sets.
–We will do these outside so be aware of NOT slamming your knee down on the pavement. Nice long and wide steps for the lunges to help keep you balanced. Don’t lean out over your front foot your weight should be even–

THIS IS THE LAST WEEK OF THE 2020 OPEN. COME OUR AND MAKE THIS WEEKS FRIDAY NIGHT LIGHTS THE BEST ONE YET!!! EVEN IF YOU’RE NOT REGISTERED COME CHEER ON THOSE GOING THROUGH 20.5 AND HANG OUT WITH EVERYONE.

Warm Up:
3 Mins Run(600m)-Bike-Row
THEN
3 Rounds:
25m High Knees
20 m Butt Kicks
6 Forward Lunges (3 Per Side)
6 Lateral Lunges (3 Per Side)
50m Run (increase acceleration each time)

Workout:
Death By Shuttle Sprints
–Coaches Notes: How this will work is with a running clock you’ll do ONE 10m Shuttle Sprint in the first 1 min, then TWO 10m Shuttle Sprint in the second minute, then THREE 10m Shuttle Sprints. Continuing this for as long as you are able within the minute. We will have everything marked out and make sure everyone has enough room. If you can’t run we will have you do this with Calories on the Rower with the same set up with 10 calories at a time. Everyone should be aiming for at or over 15 “Rounds”

**Optional Accessory Work- 2 Choices:
Choice 1- For quality: Candlestick Conditioning, 10 mins
Watch the video below and try out a few of the different progressions. Really focusing on the slow control both ways and keeping the core braced.

Choice 2-Tempo Strict Pull-ups
10×1
Tempo- 1 Second Up-5 Second Hold at the Top- 5 Second Drop-5 Seconds at the Bottom
If you can’t keep the 5 counts drop it to 3, if 3 is still too much drop it to a speed where you know you are controlling the movement.
Rest as Needed Between Reps

IF YOU ARE REGISTERED FOR THE OPEN DO NOT FORGET TO ENTER YOUR 20.4 SCORES!!

There has been questions about a “Midnight Murph” even that I had talked about earlier. We are going to try to reschedule that for now. We will keep you posted.

Warm Up:
3 Rounds
100m Run
8 Wallballs
8 Sit Ups
8 Empty Bar Shrugs

15 Minutes to build to your workout weight. You can go over and get 3 to 5 sets of moderately heavy deadlifts in you feel like it.

Workout:
3 Rounds
400m Run
15 Deadlifts 185/145
12 Dumbbell Push Press 50/35
9 Knees-to-Elbows
–Coaches Notes: This workout gives a little “love” to all aspects. There’s cardio, strength, and bodyweight movements. With that being said, pick what suits you best and use it to your advantage. Go through that section little faster to save time. Those going RX should be aiming for 13 Minutes or less. Everyone should be looking to get under 20 minutes with it only being 3 rounds get a groove and push yourself. The video below demonstrates a strict K2E and even though we are kipping our movement the video gives several tips that can help those looking for Toes to Bar and other gymnastic movements.

**Optional Accessory Work:
L-Sit 1x 1 Min 30 Seconds
You can use the paralettes, do it hanging, or try from the rings. If you need you can also go through 3 Max effort Plank Holds.

Warm Up:
3 Minute Run(600m)-Bike-Row
THEN
10 PVC Snatch Grip High Pulls
8 PVC Pass Throughs
7 Elbow Circles Both Ways
7 Wrist Circles Both Ways
8 Air Squats

WOD 1
Overhead Squat 2-2-2-2-2-2-2
Rest as needed between sets.
–Coaches notes: For those comfortable with this movement go from either around 65% or 85% of your current 1rm for each set. Try and use the same weight for each set, so warm up to that specific weight and then get into your working sets. If you struggle with this squat stay light and work on technique, even if it is grabbing a PVC and doing squat therapy. —

WOD 2
With a Partner
5 Rounds
500m Row
20 HSPU -(Pike Push Ups,1Min HS Hold, Strict DB Press)
18 Power Cleans-Weights listed below
Rd1.95/75 Rd 2.135/95 Rd 3.155/115 Rd4.175/135 Rd 5.205/155
–Coaches Notes: Noticing how to the weights increase around 20lbs a round, you should be making the same increases to weights if you are starting at a lower weight. Avoid making only 5lb jumps. Split the work as even as you can between partners with all movements. Even if you and your partner are using different progressions use the same rep count.

If you are going through 20.4 for the first time or for a redo remember you have from 8-10 to get the workout done. Past 10am the class will have priority to the floor. At 9am ,mobility will also have priority of a section.

8am-Endurance. Tis the season to practice for the Turkey Sandwich 5 run. Going for distance today
Beg-Run/walk (minute on minute off) for 30 minutes
INt- Run 30 minutes slow
RX-Run 45 minutes or 5 miles, which ever you hit first.

9am Mobility

Warm up:
5 Minute (800m)-Bike-Row
THEN
3 Rounds
7 PVC Pass Throughs
7 PVC Overhead Squats
7 Pull-ups or Ring Rows
7 Push-Ups
2 Turkish Get-Ups Right arm (video posted below)
2 Turkish Get-Ups Left arm

Workout:
10 Rounds
1 Rope Climb or Any Progression -3 Low Rope Pulls
10 Burpees
15/10 Row Calories
Rest 3 Mins Between Each Round.
–COACHES NOTES: When doing the workout decide on a rope climb method that will keep your rounds at about 1:15 or less with all of the other movements within it. Keep in mind you will have those 3 whole minutes to rest and get yourself set for the next round so try to keep the movements unbroken or with SHORT rest between and under 3 minutes.–

Partner Option:
10 rounds
2 Rope Climbs
20 Burpees
30/20 Row Calories
Rest 3 Minutes Between Each Round

**Optional Accessory Work**
Option 1-
For quality: Build to a 5 Minute Sandbag Hold
As Heavy As Possible. Rest as Needed

Option 2-
Tempo Push-ups 12×1
Tempo is 5-5-5-5
5 Second Down-5 Second Hold At Bottom-5 Seconds Up-5 Second Hold At Top
Rest as needed between reps. Keep Hips and shoulder in line the best you can throughout the whole movement, even if you are completing the reps from your knees or with a band still use the same tempo count.