10 rounds for time of:
- 1000m Row
- 20 Pushups
- 10 Pistols
- Snatch Balance 5 x 3 @ 70, 70, 75, 75, 80%
- Power Clean + Clean + Jerk x 4 @ 75%
- Clean High Pull 5-5-4-4-4 @ 78%
Every minute on the minute alternate through the following for 32 minutes (8 sets):
Scales as follows:
“Fight Gone Bad!”
Three rounds of:
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
5 rounds for time of:
Run at 212 and NOHO; Row at TriBeCa and FiDi. First come first served with running on Trueforms at TriBeCa and FiDi; absolutley no running outside at FiDi. If shoulders are fried from yesterdays One Arm OHS then switch Overhead Squats to Front Squats.
As many rounds in 20 minutes as possible of:
Work up to a heavy Snatch and C&J over the course of an hour. If you hit an imperfect lift, back down to solve hitch then build back up.
Double Criss-Cross not for time. Invert the following rep scheme by 1 rep each set for 10 sets:
Partner-up and go 3 Rounds for time of:
In this format Partner A will Row 250m while Partner B does 10 Pullups, then switch. Once each of you have completed the 250m Row and 10 Pullups, move to the next two exercises – Partner A will do 10 Row Planks while Partner B does 10 Wall Balls, then switch. Complete 3 rounds in total.
As many reps as possible in 3 minutes of each exercise below. Rest exactly one minute before moving on to next exercise. This is a 35 minute workout.
A. 3 Position Snatch x 5 sets (mid hang, top of knee, floor) @ 70-75%
B. Snatch Push Press 5 x 5 @ 75%
C. Back Squats 5-5-4-3-3 @ ascending 65-80%
D. Snatch Pull 5 x 5 @ 90-95%
3 position Snatch, Snatch Push Press and Snatch Pull percentages are all based on your 1 rep max Snatch. If you’re not sure what this number is or don’t have a current value then estimate conservatively. Class coach will help you.
Take 2 minutes rest between AMRAPS.
Every minute on the minute alternate through the following for 21 minutes (7 sets):
Great job on Monday everyone! If any of you are sore, don’t worry – we’ll work this out during the warmup and flush-out the rest during the workout itself. Today’s workout is 21 minutes long versus Monday’s 16 minutes but you’ll get little mini breaks each minute. Our main skills focus is on the Push Press and Kettlebell Swings. We’ll explain all during class. Remember don’t worry if you can’t do a certain exercise – all of these exercises have scaled progressions – and we can make them harder too for those of you that need more challenge 😉
Complete as many rounds as possible in 20 minutes of:
If you missed Monday’s workout, do “Artie,” otherwise do “Cindy.”
A. 5 ascending sets resting 90 seconds between sets of:
B. 5 sets of 3 reps of the following complex. Rest 2 minutes between sets and stay below 75%.
C. 5 sets resting 90 seconds between sets of:
Every 8 minutes for 40 minutes (5 sets), complete:
Our Team’s performance on the VTC is amazing! It seems like we could even break 10 million meters which we’ve never come close to. Once again, let’s get as many of you through 5000 meters as possible today. Record your meters here: http://log.concept2.com/log. Note your 1000 meter intervals. Coaches: Body Heat warmup, Hip Mobility then right into Squat Clean Thruster Skill and Build.
- Switch Double Unders to Singles given the overall volume and intensity of today’s workout. Lower the hang Squat Clean Thruster weight to something you can do in 1-2 sets and based on current skill.
- As written. E8MOM pace is gonna be challenging; if you can’t maintain that pace then coach can help you decide whether it makes sense to cut barbell load, or Row/Double Under volume to something that keeps you on pace.
6 Week Challenge WOD
As many rounds as possible in 16 minutes of:
As many rounds as possible in 20 minutes of:
A. Build to a heavy triple in 15 minutes of:
B. Build to a heavy double in 12 minutes of:
C. 5 sets with 10 seconds rest between reps of:
D. 3 Supersets resting 90 seconds between exercises of:
A. Work your way through the following activation exercises:
B. Not for time:
Breakup the exercises any way desired. This is not for time; take the rest you need to keep your rep qualities high. Scale the exercise if you cannot replenish enough to keep rep quality high. Strict Pullups get scaled down to Banded Pullups, not kipping Pullups.
Row three 1000 meter pieces. Row for three minutes at light pressure between each 1000.
Daniel McKnight giving Paul a serious run… and little Ruthie is putting up phenomenal numbers. We’re staying on pace with our numbers from last year and have half a million meters on Team Canada – but they will persist, they always do. Please get some distance in today and log it here: http://log.concept2.com/team/6174/vtc/2017