Monday 9/26/160

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– Jamie, Britney & Brenna – great job this weekend girls!

GWU + Joel’s choice

Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean for 2 reps. 80-90% effort

For time – 5 rounds
5 ‘heavy’ thrusters (135/85)
7 hang power clean (135/85)
15 box jump (24/20)
1 min rest

Saturday 09/24/160

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– Go Support Britney, Brenna, Jamie and Liz today at Dicks Sporting Goods Field! – Girls Gone Rx’s Denver Competition. Here are the heat times!
Liz’s team
Heat 1 – 9:36
Heat 2 – 1:00
Heat 3 – 3:50
Britney, Brenna, Jaime
Heat 1 – 8:30
Heat 2 – noon
Heat 3 – 3:10

Before you head out, here’s our 10AM workout!

For time, with a partner (one working at person at a time)
44 Overhead Squats (135/95)
Row (2000m Male/Male, 1800m Male/Female, 1600m Female/Female team)
44 back squats (same)
Row (1000m Male/Male, 900 Male/Female, 800 Female/Female team)
44 air squats
Row 500m (ALL TEAMS)

Friday 09/23/160

fri
-Alys

Skill Practice Warm Up: Spend 6 minutes working up to a max weighted ring dip or the most advanced progression of a strict ring dip as possible.

Strength: 1-1-1-1-1-1-1 power clean – TEST for new max! (7 sets of 1 rep, increasing weight).

“Elizabeth”
For Time
21-15-9
Power cleans (135/95)
Ring Dip

Thursday 09/22/160

thurs

“Filthy Fifty“
For time
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (24/16)
Walking Lunge 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Sit ups
50 Wall balls (20/14)
50 Burpees
50 Double unders

Wednesday 09/21/160

wed
-Liz

Skill Practice Warm Up: Each minute on the minute for 6 minutes, perform 20s of toes to bar (or appropriate progression).  Start each set with a couple strict if you can.
Strength: 7×1 Push Press (7 sets of 1 rep, same weight across, approximately 70-80% of max).
Super Set: 7×2 Dumbbell Split Squat (7 sets of 2 reps, “across,” scale to the same challenge for each set).

7 minute AMRAP
1, 2, 3, etc. dumbbell shoulder press (45/25)
40 ft dumbbell overhead carry (20′ out, 20′ back)
40 ft broad jump between each shoulder set (20′ out, 20′ back)

Tuesday 09/20/160

tues
– Darcy : functional fitness

For time, 5 rounds
12 back squats (135/95)
8 chest-to-bar pull-ups
12 dumbbell hang power snatches (45/25)
12 “Bootlegger Burpees – burpee + 20 foot shuttle run, must face your lane (no laying down sideways)
1 min rest

Monday 09/19/160

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-Andy killing it at the Battle at the Rock competition this weekend

Skill Practice Warm Up: 30s on, 30s off, for 5 minutes of hollow rocks

Strength:
6×2 power clean – (6 sets of 2 reps, same weight across)

Super Set: 6×4 ring dip / ring push up (6 sets of 4 reps, “across,” scale to the same challenge for each set).

Then

In 9 minutes (for meters)
10 Power Clean & Jerks (155/105)
Row as far as possible
Record distance row in meters

Friday 09/16/160

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-Amber

Spend 15 min working on SKILLS! Please use your coaches at this time…get better!

Then

Cover as much distance as possible in 20 minutes
Row or run split as desired.

You must perform at least 800m of running and 1000m of rowing for the workout to be considered “as prescribed”.
Assault bike and Ski Erg included!

Thursday 09/15/160

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-Nikki

Skill Practice Warm Up: Spend 6 minutes performing 3-4 sets of L sit on the rings or parallettes. Use a progression that allows you to get 15-30s per set.

Strength: 5×3 power snatch – 13 of 14 (5 sets of 3 reps, same weight across, approximately 95-100% or over max).

Super Set: 5×5 ring dip / ring push up (5 sets of 5 reps, “across,” scale to the same challenge for each set).

then

For Time, 3 rounds

12 deadlifts (185/125)

24 wall ball (20/14)

Wednesday 09/14/160

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Workout of the Day
3 Rounds
AMRAP
1 strict press
2 Push press
3 Push jerk
*AMRAP until failure
Rest 2 Minutes between rounds

then
4 Rounds
1 Minute Rowing (score calories)
1 Minute Dumbell shoulder to overhead
1 Minute Pullups
Rest 2 Minutes
*stagger stations as needed

Post your scores to the Whiteboard.