Savvy Week 3
Monday 9/14/20
A.Push Jerk:
8-8-8-8-8
*Rest 2:00 between sets
*Heavier than our 10s from two weeks prior
B. 2 Rounds for Time:
20 Toes To Bar
20 Hang Power Snatch 95/65
20 Alternating Pistols
Today we move back to our overhead work and aim to build on the sets of 10 we had a few weeks back. We’re still looking to hone in on our cycling technique, but don’t be afraid to get a little out of your comfort zone on the last set. These reps should be quick and concise, but edging towards some challenging loads.
Two rounds . . . what could be worse? With each movement being technically demanding we will need to manage our sets wisely. Coming out too hot in the beginning never works out. Devise a plan, keep the rest breaks short and you’ll find yourself set up for success. If any of these movements falls into your wheelhouse, then take advantage of that. This workout will be quick, so make every second count.
Tuesday 9/15/20
A. “Nate”
20 Minute AMRAP:
2 Ring Muscle Ups
4 Handstand Push Ups
8 American Kettlebell Swings 32/24
B. Finisher:
Accumulate 4:00 in an Arch Hold
*Every Break perform 8/Leg Rear Foot Elevated Split Squat
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
The community can make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Wednesday 9/16/20
A. 14 Minute AMRAP:
400m Run
500m Row
24/18 Cal Air Bike
B. S.L.I.P.S. Work:
10-15 Minutes of Stretching
Endurance Class:
For Time:
45 Minute Cap
100 Double Unders
100 Slam Balls
50 Ab Mat Sit Ups
50 Reverse Lunges
50 Burpees
100 Slam Balls
100 Double Unders
*Every 3 minutes do a 200m Plate Carry 45/25
Endurance Class is at 5PM Tonight!
Make sure to attend tonight’s anti-racism Zoom Panel moderated by Feast member Thara Nagarajan from 6:30 - 8:30pm through this link, Meeting ID: 358 403 062, Passcode: 120669: Zoom Panel
Can you get two rounds? Let’s see it. This is NOT a flush. It’s supposed to hurt, so make it.
Then we will stretch it out.
Thursday 9/17/20
A. Front Squat:
3-3-3-3 @ 80%
*Rest 2:30 between sets
B. Snatch Pull:
1-1-1-1-1-1-1
*All sets heavier than 110% of Snatch 1RM
C. 3 Rounds for Quality:
8 Stall Bar Leg Lifts
8 Pike Box HSPU or SHSPU
8 Goblet Squats @32X2
*Move through at a steady pace
This week we see a another bump in percentage in the Front Squat as well as a shift with our pull. Look to make all seven of these single snatch pulls REALLY HEAVY, since we should be starting to feel comfortable with this movement.
Friday 9/18/20
16 Minute AMRAP:
100 Wall Balls 20/14
80 Alternating Dumbell Snatch 50/35
60 Single Dumbbell Box Step Ups
40 Alternating Dumbbell Squat Cleans
Max Cal Air Bike in remaining time
Grind, grind, grind . . . and more grind. Today will be a slow and steady type day. Break each movement into sets that you know you can sustain. The goal is to head to the bike with something left in the tank. Getting to the bike with no mas in the tank will greatly effect your scoring today.
Saturday 9/19/20
For Time in Teams of Two:
”Team Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Looks familiar aye? Consider this a warm up. Remember, Tuesdays are benchmark days!
Sunday 9/20/20
Rest Day - Get out and enjoy life.