WEEK 3 of our Nutrition Challenge: This week is all about LUNCH! Keep those lunches focused on fueling you for life inside and outside the gym with whole unprocessed/minimally processed foods. Log it in your app to get credit.
It’s mid-July, and we’re still pushing hard. For Monday, there’s a 3-set couplet that tests breathing and consistency. On Tuesday, we increase distance and reps to challenge our pacing. By midweek, it’s our barbell conditioning workout, and this one might be the toughest yet, so be sure to make the necessary adjustments beforehand to maintain the stimulus. Thursday features a relaxing AMRAP triplet where athletes should keep moving continuously. Friday involves a high-skill challenge as we work through a descending rep scheme with barbell cycling and bar muscle-ups. Saturday’s partner workout is an enjoyable twist on a classic hero metcon, “Larry.”
EVENTS:
Fri July 18th - Evening at the Pool
Sat July 26th - Evening in the Park
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Whiteboard of the Day
It’s Saturday, and it’s time for a Hero Workout! But this time, we are performing it with a partner. What better way to spend a Saturday than with a buddy and a gut-punching workout? Remind athletes that workouts like this are meant to be a grind, suffer, and move on.U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a firefight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.
Front Squats: Weight should be moderately light (50%), where athletes can complete reps in 2 sets. Athletes will take the bar from the floor. The barbell should be cleaned to the front rack position. Most athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort, but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high throughout the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and breathing out from the squat will assist with stability and core engagement. If an athlete cannot front squat, allow them to modify to a back squat or goblet squat.
Synchro Bar Facing Burpees: Pacing should be based on the slower athlete. We want a consistent and near non-stop effort through each set. The synchronization happens when both athletes meet at the bottom of the burpee before going up and over the bar. The movement starts with a burpee and then a jump over the barbell. Athletes must face the bar during the burpee (no lateral burpees allowed). Athletes do not have to show full extension when jumping over the barbell and may find that staying lower makes the movement more efficient. Athletes must take off with two feet and land with both feet to be off the floor as most of the body passes over the bar. Modify this movement to burpee bar step-overs. 4-5 reps back and forth should allow athletes to maintain a consistent push-pace effort.
Sandbag Carry: The bag will be carried in the front hold position. Athletes should focus on locking in a strong grip and setting shoulders down and back. Taking short, fast steps will allow athletes to keep their core engaged during the carry. Remind athletes to use the restroom before this workout because the bag will commonly press against the bladder, which will cause a great deal of discomfort. The goal should be 50m unbroken before switching.
METCON:
Scooby Snacks
Freedom (RX'd)
Partner Version - “Larry”
21-18-15-12-9-6-3
Front Squats (135/95)
Synchro Bar-Facing Burpees
*200m Farmers Carry (2x50/35)
**Split reps as desired.
Independence
Partner Version:
21-18-15-12-9-6-3
Front Squats (115/75)
Synchro Bar-Facing burpees
*150m Farmers Carry (2x35/25)
**Split reps as desired.
Liberty
Partner Version:
21-18-15-12-9-6-3
Dumbbell Front Squats (light)
Synchro Up Downs
*100m Farmers Carry (light)
**Split reps as desired.
MINI PUMP: ARMS
4 Rounds
10 Diamond Pushups @ moderate weight RPE 7
-rest 30 seconds-
10 Body Row on Racked Barbell @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Tricep DB French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
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