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
This is a gritty, escalating chipper that challenges lower-body endurance, unilateral midline stability, and mental resilience. The lunges build volume and core fatigue, while the burpees spike heart rate. The 200m runs serve as both a separator and recovery tool, but they’ll feel increasingly harder as the legs fatigue.Start at a sustainable pace; this is not a sprint. Move steadily through early lunges and burpees to save the legs and lungs for the back half. Stay moving and consistent on the lunges and burpees. Use the runs to regulate breathing, not to push the pace.
Single Dumbbell Walking Lunge: Even though the distances increase, the goal is still unbroken across all rounds. Athletes will perform this movement with 1 dumbbell. The dumbbell can be held on the shoulders, on the "front rack," or any desired hold that keeps a hand in contact with the dumbbell at all times while lunging. The dumbbell can be rested on the shoulders vertically or horizontally. Athletes should take a deep breath before lunging and breathe out when stepping out of the lunge to stabilize and engage the core. Avoid the no-reps of stutter-stepping between lunge reps, resulting in a few extra inches on each step and failing to reach full extension of the hips between steps, resulting in "duck walk lunges."
Burpee over dumbbell: Stay moving; it does not have to be fast, but consistent. Save the push until the final set of burpees. Movement starts with a burpee and then a jump over the dumbbell. Athletes can perform the burpee and jump either facing or lateral to the dumbbell. Demo the no rep tendency of jumping around the dumbbell rather than the Rx standard of jumping over the dumbbell, and make sure that athletes make the correction. There is a possible trip hazard here, so ensure athletes are mindful of completely clearing the dumbbell to avoid rolling an ankle. Athletes do not have to show full extension when jumping over the dumbbells and may find that staying lower makes the movement more efficient.
Run: Approach the run at a moderate-recovery effort. Athletes should aim to slow down the final 25m of the run while finishing strong on the final. Let’s try and keep these under 1:15, scale to help athletes keep the intensity. If unable to run, modify to a 500m/450m Bike Erg or 15/12 calorie Air Bike.
SKILL:
Gymnastics: Handstand Walk/Hold
EMOM 8 minutes
Level 1:
Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold.
Odd Minute: 10 plate ups/downs
Level 2:
Even minute: 30 seconds max effort handstand hold against the wall
Odd Minute: 10 plate up/downs against
Level 3:
Even minute: 30 seconds of max effort freestanding handstand hold
Odd Minute: 16 plate up/downs against the wall
METCON:
Daphne’s Ladder
Freedom (RX'd)
25-50-75-100-125ft Single Dumbbell Walking Lunge (50/35)
5-10-15-20-25 Burpee Over Dumbbell
*200m Run after each round
Independence
25-50-75-100-125ft Single Dumbbell Walking Lunge (35/25)
5-10-15-20-25 Burpee Over Dumbbell
*200m Run after each round
Liberty
25-50-75-100-125ft Walking Lunge (bodyweight)
5-10-15-20-25 Burpee Over Dumbbell
*100m Run after each round
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