Partner Competition Reminder!





Hey all,


Coming up next week we have a chance to team up with one of your class buddies to take on some fun workouts! You don't have to "know" your partner that well, and you don't even have to be in the same class... all you need to do is show up on Monday OR Tuesday and Friday OR Saturday and do the class workouts! Pretty easy if you ask me!


Here are some more details:


  1. Entry is by donation (donate directly to a charity of your choice, or select one of these options: 5 dollar donation 10 dollar donation 15 dollar donation OR bring a non perishable food item to the gym to donate to Mustard Seed).

  2. Grab a partner who will do the same scaling as you (Rx, Comp, or Scaled). Exchange an email address or phone number so you can correspond and log your scores together.

  3. There will be google sheet links to keep track of scores. They'll be posted in the Sunday night blog, so you can enter your scores whenever both you and your partner have done the workouts. Only one of you needs to enter your teams score, so you'll have to add weights, reps, and or times together so you get one "team" score.

  4. Come in, try hard, and have fun! That's what this is all about, pushing a bit more and cheering on your workout buddy.

Any questions? Ask a coach! And don't be surprised if we try to pair you up on the day :)


Coach Cam



 

TRAINING FRIDAY - SATURDAY


WARM UP:

3 x

cat cow x 6

lying thoracic rotation x 3/side

bird dogs x 6/side

12 air squats





SKILL/STRENGTH: POWER CLEAN 4 X 3 REPS E2M


Build as you go to a tough but not max triple. Each rep should be a drop with a re-set.



TEST 1: DEATH BY POWER CLEAN


Choose a weight that you think you could get 12-15 reps in a minute max effort. DON"T DROP THE 10s or 15's!


With a continuously running clock perform:

3 Power Cleans, 135/95 lbs in the first 1 min

5 Power Cleans, 135/95 lbs in the second 1 min

7 Power Cleans, 135/95 lbs in the third 1 min ...

Continuing this for as long as you are able.


FG3: 115/75

FG2: 95/65

FG1: scale bar as needed


CP1: 155/105

CP2: 185/125

CP3: 225/155


REST BETWEEN THIS AND TOES TO BAR!!



TEST 2: DEATH BY TOES TO BAR OR HANGING KNEE RAISE


There are three different versions of this wod depending on your experience level! Choose the one that you think will be the best blend of challenge and endurance!


Rx: start at 1 rep and add 1 rep every minute

CP: start at 3 reps and add 2 reps every minute

FG: start at 3 reps of "hanging knee raise" and add 2 reps every minute



CASHOUT: if time allows:


Tabata HR Pushups - 8 rounds straight through for max reps!!