Savvy Week 5
Monday 9/28/20
A.Push Jerk:
6-4-2—6-4-2
*Wave Load
*Rest 2:00 between sets
B. 13 Minute AMRAP:
9 Dumbbell Power Cleans 50/35
12 Dumbbell S2OH
18 Cal Air Bike
This week we move to a new format for our overhead strength work, the wave load. This will give us an opportunity to get heavier as we continue to work on the cycling technique. Use today’s pressing work as a mini test to see how heavy we can comfortably put two push jerks together.
Pump incoming… navigating grip and shoulder fatigue will be met with the pure endurance aspect of the Air Bike. Aim to move through the dumbbells with a methodical approach. Quick breaks on the grip and for the shoulders will set you up for success in the final minutes of today’s workout.
Tuesday 9/29/20
A. “Nancy”
5 Rounds for Time:
400m Run
15 Overhead Squats 95/65
Today leaves nowhere to hide. Speed and precision is the name of the game. Run at a pace that is outside of your comfort zone, and use a steady and controlled approach with the Overhead Squats. Choose your loading so that you can go unbroken on the squats, and remember—the OHS rep counts ONLY if you’re below parallel at the bottom and your hips and knees are fully extended at the top.
Wednesday 9/30/20
A. S.L.I.P.S. Skill Work:
TABATA - 8 Rounds: 20s Work & 10s Rest:
P-Bar L Sit Hold
B. For Time:
15 Hang Power Cleans 135/95
30 Burpee Box Jump Overs 24/20”
15 Hang Power Cleans
Endurance Class:
For Time: 20 Minute Cap
800m Run
20 Burpees
30 Slam Balls
400m Slam Ball Run
30 Burpees
40 Slam Ball Squats
400m Run
40 Slam Ball Squats
30 Burpees
400m Slam Ball Run
30 Slam Balls
20 Burpees
800m Run
Are Abs really made in the kitchen? I guess we’re about to find out… can you hang on for each 20s interval?
This one should be quick—attack from start to finish. Stay relaxed, put big sets together during the barbell work, and move fluidly up and over the box. Every extra step on the BBJOs will add up to across 30 reps, so move well to finish fast.
Thursday 10/1/20
A. Front Squat:
5-5-5-5 @ 75%
*Rest 2:30 between sets
B. Snatch Pull Complex:
5 Sets:
2 Snatch High Pull
2 Hang Snatch High Pull
2 Hang Power Snatch
*Rest 90s between sets
C. 3 Rounds for Quality:
3 Rounds @ Steady Pace:
12-15 Dumbbell Floor Press
6-8 Chin Ups
12-15 Reverse Dumbbell Fly
Squats and Skills - you know the deal by now.
Friday 10/2/20
A. Interval:
4 Rounds:
5 Minute AMRAP:
15 Hand Stand Push Ups
40 Slam Balls 20/15
Max Calorie Row in time remaining
*Rest 2:00 between rounds
Today we have the chance to show our grit. These movements will create fatigue across the board. The rower will clearly show your work pace—choose a minimum calorie output and hold yourself accountable to staying above it. Not sure what to aim for? The meter equivalent should be your 2K average. Show us (and yourself) what you’ve got.
Saturday 10/3/20
For Total Reps in Teams of Two:
0:00-10:00 - AMRAP:
"Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats
10:00-20:00 - AMRAP:
"Open Workout 19.1"
19 Wall Balls 20/14
19 Cal Row
20:00-30:00 - AMRAP:
"Open Workout 14.1"
30 Double Unders
15 Power Snatch 75/55
30:00-40:00 - AMRAP:
9 Thrusters 95/65
35 Double Unders
What the actual @*!$?
Sunday 10/4/20
Rest Day - Get out and enjoy life.