October 16, 2018

STRENGTH/SKILL

Pausing Clean Deadlift

  • 3 points at 3 Sets with 2 min rest on coaches call!

  • Building moderate load

Deadlift From Blocks

  • 4x3 rest 2 mins

METCON

5 Rounds ---Increase effort each round

  • 10 Hang Power Cleans (UNBROKEN, choose an appropriate weight, you can go up each round BUT MUST STICK TO THE TIMED REST)

  • rest 15 sec

  • 30 sec Hollow Rocks

  • rest 15 sec

  • 8 Seated Box Jumps Step Down (build height with each set)

  • rest 15 sec

  • Row 300m/250m (increase the pace of your row each set)

  • rest 90 sec

*record your exact row times on the white board to ensure you are increasing your pace

October 15, 2018

STRENGTH/SKILL

Partner Bodybuilding

  • Semi-Supinated Dumbbell Bench Press

6 -8 reps x 2 sets

4-6 reps x 2 sets

Rest 45 sec in between sets

  • Single Arm Dumbbell Row

    6-8 reps each arm x 4 sets

    Rest 90 sec

  • Supinated Ring Row

    6-10 reps x 3 sets

    Rest 60 sec

  • Forearm Plank

    45 sec unbroken (add load if needed or at coaches digression)x 3

    Rest 60 sec

WOD

4 Rounds NOT For Time

  • 40 Squats to Med Ball (No bouncing)

  • 12 Push Ups (vary hand placement and scale with boxes as needed)

  • 45 Beaded Double Unders or 130 singles if no doubles or 60-ish singles if working on jumping rope skills.

  • Rest as needed between sets

*The goal is not to rush here. Complete the allotted reps at the right tempo. Move with purpose and connect with the muscles that are getting activated.

October 11, 2018

ENDURANCE @ 5am

For time:

  • 13 Burpees & 100m row

  • 12 Burpees & 150m row

  • 11 Burpees & 200m row

  • 10 Burpees & 250m row

  • 9 Burpees & 300m row

  • 8 Burpees & 350m row

  • 7 Burpees & 400m row

  • 6 Burpees & 450m row

  • 5 Burpees & 500m row

  • 4 Burpees & 550m row

  • 3 Burpees & 600m row

  • 2 Burpees & 650m row

  • 1 Burpee & 700m row

OPEN GYM 5am to 5pm

YOGA @ 5:30pm

October 10, 2018

GOPHER STATE CHALLENGE WORKOUT #5

RX

0:00-3:00

Establish 1 RM Snatch

3:00-9:00

10-9-8-7-6-5-4-3-2-1

  • OVHS (115/75)

  • STOH (115/75)

9:00-12:00

Establish 1 RM Clean

SCALE

0:00-3:00

Establish 1 RM Snatch

3:00-9:00

10-9-8-7-6-5-4-3-2-1

  • OVHS (75/45)

  • STOH (75/45)

9:00-12:00

Establish 1 RM Clean

2 SCORES. Combined weight from both 1 RMs and time to complete the couplet.

October 5, 2018

GOPHER STATE CHALLENGE WORKOUT #3

RX

  • 0-2:00 (2 Rounds)

    • 5 Bar Facing Burpees

    • 5 Thrusters (95/65)

If Completed, then:

  • 2:00-4:00 (2 Rounds)

    • 6 Bar Facing Burpees

    • 6 Thrusters (95/65)

If Completed, then:

  • 4:00-6:00 (2 Rounds)

    • 7 Bar Facing Burpees

    • 7 Thrusters (95/65)

If Completed, then:

  • 6:00-8:00 (2 Rounds)

    • 8 Bar Facing Burpees

    • 8 Thrusters (95/65)

If Completed, then:

  • 8:00-10:00 (2 Rounds)

    • 9 Bar Facing Burpees

    • 9 Thrusters (95/65)

If Completed, then:

  • 10:00-12:00 (AMRAP)

    • 10 Bar Facing Burpees

    • 10 Thrusters (95/65)

Scaled

  • 0-2:00 (2 Rounds)

    • 5 Bar Facing Burpees

    • 5 Thrusters (65/45)

If Completed, then:

  • 2:00-4:00 (2 Rounds)

    • 6 Bar Facing Burpees

    • 6 Thrusters (65/45)

If Completed, then:

  • 4:00-6:00 (2 Rounds)

    • 7 Bar Facing Burpees

    • 7 Thrusters (65/45)

If Completed, then:

  • 6:00-8:00 (2 Rounds)

    • 8 Bar Facing Burpees

    • 8 Thrusters (65/45)

If Completed, then:

  • 8:00-10:00 (2 Rounds)

    • 9 Bar Facing Burpees

    • 9 Thrusters (65/45)

If Completed, then:

  • 10:00-12:00 (AMRAP)

    • 10 Bar Facing Burpees

    • 10 Thrusters (65/45)

October 4, 2018

ENDURANCE @ 5am

3 rounds – 8 Min EMOM (10 minutes each round with rests)

  • Women: 3-4-5-6-7-8-9-10 cal bike; then 2 minute rest

  • Men: 5-6-7-8-9-10-11-12 cal bike; then 2 minute rest

Maximum effort for the calories, then slow bike for the rest of the minute

THEN: 5 min bike at 50-60%; conversational pace

OPEN GYM 5am to 5pm

  1. Do the Endurance workout above on your own or…

  2. COMPLETE ANY GOPHER STATE WORKOUT YOU MISSED OR IF YOU WILL MISS TOMORROW.

SUBMIT YOUR WORKOUTS BY SATURDAY AFTERNOON.

YOGA @ 5:30pm

October 2, 2018

GOPHER STATE CHALLENGE WORKOUT #1

Rx (For time – 20 Minute time cap)

  • 50 Calorie Row

  • 40 Alternating Dumbbell Snatches (50/35)

  • 30 Wallballs (20/14)

  • 20 Burpees over the rower

  • 10 Bar Muscle Ups

  • 20 Burpees over the rower

  • 30 Wallballs (20/14)

  • 40 Alternating Dumbbell Snatches (50/35)

  • 50 Calorie Row

Scaled (For time – 20 Minute time cap)

  • 50 Calorie Row

  • 40 Alternating Dumbbell Snatches (35/20)

  • 30 Wallballs (14/10)

  • 20 Burpees over the rower

  • 10 Jumping Chest to Bar Pull Ups

  • 20 Burpees over the rower

  • 30 Wallballs (14/10)

  • 40 Alternating Dumbbell Snatches (35/20)

  • 50 Calorie Row

September 26, 2018

STRENGTH

10 min EMOM

  • 2 Pausing Back Squats

METCON

3 min AMRAP

  • 3 Deadlifts (135/95)

  • 3 Front Squats (135/95)

  • 3 Muscle Jerks (135/95)

Rest 3 min

3 min AMRAP

  • 3 Deadlifts (155/105)

  • 3 Front Squats (155/105)

  • 3 Muscle Jerks (155/105)

Rest 3 mins

3 min AMRAP

  • 3 Deadlifts (175/125)

  • 3 front squats (175/125)

  • 3 Muscle jerks (175/125)

(3 min work, 3 min rest, 3 rds)

3 scores for each part, Rounds + Reps