SATURDAY WORKOUT

Team Workout Saturday!!! We're going to do our own version of "Frantasy Land" from the CrossFit Games this year.

"Hydro's Frantasy Land"

In Teams of 2:

Team Member 1:

15 Thrusters (65/95)

15 Calorie Row

Carry 25#/45# Plate to Pole & Back

Team Member 2 repeats above...

...weight on barbell goes to (75/115)...

Team Member 1:

12 Thrusters (75/115)

12 Ring Rows (feet on 20" Box)

Carry 25#/45# Plate to Pole & Back

Team Member 2 repeats above...

...weight on barbell goes to (95/135)...

Team Member 1:

9 Thrusters (95/135)

9 Dumbbell Rows/Kettlebell Rows (70s/53s)

Carry 25#/45# Plate to Pole & Back

Team Member 2 repeats above...

**20 Minute Cut-off**

*Only one person works at a time, going in the order listed above. You may only add the weight to the barbell after Team Member 2 gets back from their run.

WEDNESDAY WORKOUT

Strength/Accessory Work 15 Minutes:

5 Sets of 6 - 8 Reps

Heavy Dumbbell Rows or Weighted Ring Rows

*You can mix it up between these two movements, but make sure whichever you do is HEAVY. You shouldn't coast through these sets, they should be hard so you can help balance out your shoulders by hitting some pulling movements like these. 

Speed/Skill Work 10 Minutes:

3 Sets of 10 Unbroken Reps

Thrusters @ 40 - 50% of your 1RM Push Press

*Rest 2 - 3 Minutes between sets, and try to go unbroken on all three sets. These should not be heavy, but feel light to moderate, and doable in sets of 10.

Mobility/Cool Down

Hit the Bike or Rower for 5 Minutes, then use bands or a lacrosse ball and/or a roller on your shoulders/lats/traps. Don't Skip This!!!

WEDNESDAY WORKOUT

Mobility 10 Minutes:

Shoulder Mobility with a barbell/lacrosse ball/floss bands
Hip Mobility with lacrosse ball/pvc or foam roller


Strength & Skill Work 15 - 20 Minutes (including warmup sets):

Push Jerk or Split Jerk (Pick Your Worst of the 2)
1 - 1 - 1 - 1 - 1
*Start at around 80% of your 1RM for your work sets, and only increase the weight if your last rep was successful, AND your technique was solid. Focus on proper movement, even during your warmup sets. We haven't done enough skill work on the Push Jerk/Split Jerk recently, so today is a great day to get some coaching on any issues with your technique.


Accessory Work:

30 Reps of Ring Rows (make the angle HARD, but doable, or put your feet on a box)
or
30 Dumbbell Rows (make the weight HARD, but doable)

WEDNESDAY WORKOUT

PART 1: 

Turkish Get Ups (Click Exercise For Demo Video)

* Take 5 Sets To Find The Highest Load Possible For 3 Reps Per Arm... Use DB's, Bars Whatever Loading Device You Want...
** 20 Minutes

PART 2: 
50 Supported DB Rows (20-25#/30-35#)
* Try To Do This In As Few Sets As Possible & In Under 10 Minutes Total
** CLICK HERE TO CHECK LAST TIME

PART 3: 
400m Sprint
* One Attempt... All Out Sprint... Try To Set A New Personal Best!
** CLICK HERE TO CHECK WHAT YOU DID LAST TIME

POST ALL RESULTS TO COMMENTS

THURSDAY WORKOUT

ALTERNATIVE POWER WORK: 

HANG Split Snatch 

2-2-2-2-2-2
* You Will Perform One Rep Per Leg For Your Work Sets After Doing 3 Warm Up Sets Of 2 Reps Each Leg... Have Fun With This One!

POST WORKOUT STRENGTH WORK: Try To Do This In FEWER Sets Than Last Time!
50 Bench Supported DB Rows (25-30's/35-40's)
* Complete In As Few Sets As Possible, But Make Sure You're Using Your Upper Back & Shoulder Muscles To Initiate The Movement.... Take Rest As Needed Between Sets

POST ALL RESULTS TO COMMENTS 

TUESDAY WORKOUT & OPEN GYM OPTION (6-8PM)

POWER WORK: 
Max Height Box Jump For 5 Reps
* You Have Exactly 10 Minutes From The End Of Your Warm Up To Work Up To A Max Height *

Be Careful Here... Use A Smaller Box & Build Up The Height Using Bumpers So You Don't Get Sliced & Diced By The Edges Of The Box

WORKOUT: 
150 Wall Ball Throws (14#/20#)
* 12 Minute Cutoff *

POST WORKOUT STRENGTH WORK: 
50 Bench Supported DB Rows (25-30's/35-40's)
* Complete In As Few Sets As Possible, But Make Sure You're Using Your Upper Back & Shoulder Muscles To Initiate The Movement

POST ALL RESULTS TO COMMENTS

THURSDAY WORKOUT

STRENGTH/INJURY PREVENTION: 
Bench Supported DB Row (CLICK HERE)
8-8-8
* If You Have A Weight From Last Time Try To Move Up To A Heavier DB On Your Final Set... Remember Tempo Is 5-3-1 (Hold For 5 Secs, Lower For 3 Slow Seconds & Pull Back Up In 1 Second)

WORKOUT: 
Alternating DB Ground To Overhead (35#/55#)
Overhead DB Walking Lunges (Each Leg)
10-9-8-7-6-5-4-3-2-1

First, As Always Make Sure You Scale This Workout If Needed To Complete Or Get Close To Completing In The Time Frame Provided...

Ground To Overhead Gives You Two Options:
1.) DB Snatch The Weight
2.) Clean The DB To Your Shoulder Then Press, Push Press OR Jerk The Weight Overhead
* Remember The DB Must Touch The Ground & Your Must Alternated Between Right & Left Arms

The Lunges Are LEFT Arm First Then RIGHT Arm Coming Back & Must Kiss Knee To Floor & Come To Full Hip Extension...

POST YOUR BEST WEIGHT & WORKOUT TIME TO COMMENTS

SATURDAY WORKOUT

STRENGTH:
We Are Going To Pair Two Alternative Movements For Today's Workout:

Weighted Hip Extension
10-10-10
* Add More More Weight From Last Time... Check HERE
superset with... 
Supported Dumbbell Row (Lying Face Down On An Slightly Inclined Bench)
8-8-8 (Tempo Of 3 Seconds (Hold) & 5 Seconds (Lowering) For Each Rep)

WORKOUT: 
15-12-9-6-3
Power Clean (135#/95#)(Bar Must Start & Return To The Floor For Each Clean)
Bar Facing Burpees
* 10 Minute Cutoff *

If You Don't Think You Have A Legit Shot Of Finishing This Workout With The Prescribed Reps Listed Above In Close To 10 Minute Then You Can Do One Of The Following:
1.) Scale The Load Down
2.) Scale The Reps Down To 12-9-6-3
3.) If You're Still Uncomfortable With Higher Rep Olympic Lifts During Workouts Here Is You Option...
15-12-9-6-3
Front Squat (25-65#)
Box Jump (12-18")
Burpees (Chest To Ground & Clap Overhead)