Savvy Week 2
Monday 9/7/20
A. For Time:
150/100 Cal Air Bike
*Every 3 Minutes Perform 1 Round of Strict Cindy
Strict Cindy:
5 Strict Pull Ups
10 Hand Release Push Ups
15 Air Squats
Happy Labor Day. Get in for Open Gym between 9am and Noon and hit this Air Bike piece or take some time with friends and family and enjoy a long weekend.
Stay safe and have today #FeastFam!
Tuesday 9/8/20
A. “Kelly”
5 Rounds for Time:
400m Run
30 Box Jumps 24/20”
30 Wall Balls 20/14
B. Finisher:
Accumulate 5:00 in a High Plank
*Every break perform 10 Push Ups
Last week was short and sweet, this week . . . not so much. Pacing will be the name of today’s game. Run at a pace that is slightly outside of comfortable but also be conscious of the work that will need to be done when you return to the box. Breaking up the Wall Balls early could pay off as we get into round 4 and 5. Keep your head down and just keep chipping away at this one.
Wednesday 9/9/20
A. Skill Work:
3 Rounds for Quality:
6-8 P Bar Shoot Throughs
20-35s P Bar L Sit Hold
*Move through @ steady pace
3 Rounds for Quality:
Max Distance Unbroken HSW
-or-
Max Box Pike Handstand Walk Arounds
*Rest 1 Minute between attempts
B. For Time:
50 Shoulder to Overhead 115/85
*Every break perform a 400m Run
*Rx+: 155/105
Endurance Class:
For Time with a 45 Minute Cap
1 mile run
21-15-9
Goblet squats
Double Unders
Ab Mat Sit Ups
1200m run
15-9-6
Reverse Goblet Lunges
Double Unders
Push Ups
800m run
9-6-3
American KB Swings
Double Unders
Burpees
400m
6-3-2
Russian KB Swings
Double Unders
1 Minute Plank
This week we focus more intently on two components of our S.L.I.P.S work, the inversion and the L-Sit. This week we see a lot of time under tension. That means your positions need to be strong and you need to remain focused on each rep. From there we see a big shoulder endurance workout. The goal here should be to put large sets together utilizing either the Push Press or Push Jerk, depending on the athlete. Don’t plan this one out too much—just send it.
Thursday 9/10/20
A. Front Squat:
3-3-3-3@75%
*Rest 2:30 between sets
B. Snatch Pull:
5 Sets:
1.1
*Rest 10s between pulls and 2:00 between sets
*Heavier than last week - add 2” deficit if you see fit.
C. 3 Rounds for Quality:
3-5 Muscle Snatch - Light
200ft Walking Lunge
*Move through @ steady pace
This week we see a small build from last Thursday. Adding a bit of loading to our Front Squat, dropping a rep with the Snatch Pull, and introducing the Muscle Snatch. Use a light weight for the Muscle Snatches today and really get a feel for keeping good speed on the bar, especially through the middle of the lift.
Friday 9/11/20
343
For Time:
100 Deadlifts 135/95
100 Power Cleans 95/65
100 Ground-to-Overheads 65/45
43 Burpees
Honoring all who were impacted by 9/11, represented by the 343 New York Firefighters who gave their lives to save others.
Saturday 9/12/20
2 Rounds for Time in Teams of Two:
60 Burpee Box Jump Overs 24/20”
50 Deadlifts 225/155
40 Chest to Bar Pull Ups
Divid and Conquer as you see fit.
Sunday 9/13/20
Rest Day - Get out and enjoy life.