Strength Day!

Warm Up-
5 Minute Row
then
30 OHS squats with pvc using the rig as your guide with the pvc pipe, chest up!
****Extra Work Posted at bottom of page

Grab and empty bar!
Strength-12 minutes to complete, get on it. DONT WORRY, there are more squats after
20 rep back squat, add 5 pounds onto your last completed session.
Quick review on how to do this. Start with a few sets of empty bar… this week you’ll be in the 70 percent range, still moderate weight, but challenging. Do a few sets of 7-10 at that 50 percent mark. A couple sets of 5 a little heavier, then go for it.

STRENGTH 2 FRONT SQUATS- video says back squat, but this is front squat

3 Rounds
4 wall walks
25 cal row

Or…

3 Rounds
Knees on a box, pike postion accumulate 30 seconds of an upside down hold
25 cal row.

Tampa Bay Games Practice-
TEAMS OF 4 today, try to get your original team in here if you are competing.

10 Min AMRAP- WOD 1

Buy In:  Females Complete 500m Ski/Males Complete 500m Ski (CHANGE TO ROWER, 1 REGISTERED FULL TEAM CAN USE THE SKIER)

30 Synchronized Dumbbell Snatches (Elite 70/50) (RX, Int, Mas 50/35) (Novice 35/25)

20 Bar Muscle Ups – one athlete works at a time (Int/Mas Pull Up) (Novice Ring Row)

30 Synchronized Burpees

20 Bar Muscle Ups

*All athletes may move together as long as they remain in their designated 6ft lane. If you complete the second round of bar muscle ups, you will start back with dumbbell snatches.

Ski Erg – Females will complete their 500M ski first. Athletes can switch out anytime. Males will complete their 500M ski once the females have completed theirs. Athletes must rack the handles safely on the ski ergs.

12 Min AMRAP:

Women work for 6 Min/ Men work for 6 Min: 2 Score Event

40 Deadlifts (Elite 315/205) (RX 225/155) (Int/Mas 185/135) (Novice 135/95)
40 Wall Balls (Elite/RX 30/20) (All others 20/14) Target Height: 10/9
40 Dumbbell Power Cleans (Elite 70/50) (RX/INT/Mas 50/35) (Novice 35/25)
40 Box Jumps (Elite/RX 30/24) (All others 24/20)
40 Dumbbell Thrusters

• Both women will start on the floor for the first 6 minutes. One athlete on the floor will work at a time.

• Both athletes’ reps count toward the totals. There will be a tag required when switching working athletes.

• If you complete the 40 dumbbell thrusters prior to the time cap, you will start back with the deadlifts.

• Each team will have 1 Olympic bar with the female starting weight on the bar. At the 6-minute mark, the men may enter the floor and all athletes may work to change the barbell to the male weight. The women will exit the floor once the bar is set for men. The men will start their portion at the deadlifts. The women’s total reps will be 1 score, and the men’s total reps will be one score.

WOD 3

5 min running clock

(Elite 225/155) (RX 185/125) (Mas/Int 135/95) (Novice 95/65)

Min 1: Female 1 Min Max Effort Cleans
Min 2: Female 1 Min Max Effort Clean & Jerks
Min 3: Weight and Barbell Transition
Min 4: Male 1 Min Max Effort Cleans
Min 5: Male 1 Min Max Effort Clean & Jerks

8am Endurance
Its 400 time
400’s are fast! This is not a jog, if you can talk more than a couple words, you are going too slow BUT REMEMBER, you are trying to hold the same fast pace for all the intervals. Don’t go too fast on the first two!
Hate running do 6×400 with 90 seconds rest
tolerate running do 8×400 with 90 seconds rest
Love running 10×400 with 90 seconds

9am Mobility

10am Grid Style Chipper, PARTNERS
(open gym attendees, we will be taking up a lot of space with class, we will leave the platforms open and there will be space outside, we are using all the rowers and bikes though)
***Line up equipment before we start, it goes, wall ball, rower, kettle bells, push ups, slam balls, squats with slam balls, bike
Starting at the wall-
100 wall balls
Row 80 Calories
80 Kettlebell swings
100 Push ups
80 slam balls
80 squats with slam ball
50 Bike Cals.