Workout of the Day
When you say accessories...
Optional accessories, and we don’t mean flair. Have fun!
THURSDAY 10/29/20
PART A | In 10 minutes:
Clean & Jerk - Establish a heavy double
PART B | 5 Intervals, each for time:
5 Clean & Jerks, 60% 1RM
15 Medicine Ball Cleans, 20/14 lbs
15 Bar Facing Burpees
Rest 3 mins between each interval
4 min cap per interval
FRIDAY 10/30/20
PART A | “Jerry” for time:
Run, 1 mile
Row, 2000 m
Run, 1 mi
PART B | Optional accessories:
Strict Press 12-12-12
DB Box Step Overs, 40 reps for time
Hero workout Tuesday
We’ll do the hero workout, J.T. on Tuesday, in honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor
MONDAY 10/26/20
PART A |
Back Squat 2-2-2-2-2-2-2 at 80% of 1RM
TUESDAY 10/27/20
PART A | J.T. for time:
21-15-9 reps of:
Handstand Push-up
Ring Dip
Push-up
WEDNESDAY 10/28/20
PART A | 3 Rounds for time:
Run, 400 m
21 Hollow Rocks
7 Bar Muscle-ups or Devil Press 50/35 lbs
the classics
Jumping rope, running, burpees… doesn’t get more classic than that!
Don’t forget to complete this health questionnaire before class.
SWEATY SATURDAY 10/24/20 - OUTDOOR WORKOUT
PART A | With a partner, split however, 30 min AMRAP:
50 Double Unders
400m Run
50m Dumbbell Farmers Carry, 50/35 lbs
400m Run
50 m Walking Lunge
25 Burpees
SUNDAY 10/25/20 OPEN GYM OUTSIDE
GO nuts!
October 22 is national nut day. Sure, it might have been invented by a company trying to sell more product, but why not celebrate with some good ol’ wall balls, burpees, and maybe a side of mixed nuts?
THURSDAY 10/22/20 (Full class plan here)
PART A | 5 Rounds for time:
15 Wall Balls, 20/14 lbs
15 Wall Ball over Shoulder, 20/14lbs
PART B | For time:
18-15-12-9-6-3
Alternating Dumbbell Power Snatch
Burpee over DB
FRIDAY 10/23/20
PART A | For time:
40 Strict Pull-ups
30 Squat Snatches, 65% 1RM
20 Deadlifts, 70% 1RM
Sprinting into the week
But really, Monday sprints, here we come!
MONDAY 10/19/20 (Full class deck here)
PART A | In 18 minutes:
Strict Press 5x5
PART B | Death by Shuttle Sprint 8 min cap:
With a continuously running clock perform:
Shuttle Sprint 10 m in the first 1 min
Shuttle Sprint 10 m + 10 m in the second 1 min
Shuttle Sprint 10 m + 20 m in the third 1 min...
Continuing this for as long as you are able.
TUESDAY 10/20/20 (Full class deck here)
PART A | In 15 minutes:
Establish an Unbroken Heavy Set:
3 Power Cleans
3 Bent Over Rows
3 Front Squats
3 Shoulder-to-Overheads
PART B | For time:
8-7-6-5
Power Cleans, pick load
Bent Over Rows, pick load
Front Squats, pick load
Shoulder-to-Overheads, pick load
Rest 1:30 between each round
WEDNESDAY 10/21/20 (Full class deck here)
PART A | For time:
50 Sit-ups
Handstand Walk, 50 ft
40 Sit-ups
Handstand Walk, 40 ft
30 Sit-ups
Handstand Walk, 30 ft
20 Sit-ups
Handstand Walk, 20 ft
10 Sit-ups
Handstand Walk, 10 ft
PART B | In 12 minutes:
Side Plank 2 x 1-2min per side
Eccentric Push-up w/ Bottom Hold 2x 6-8 reps
Hot, Hot, Hot
Stay hydrated, stay healthy, and come to an extra Sweaty Saturday!
Don’t forget to complete this health questionnaire before class.
SWEATY SATURDAY 10/17/20 - OUTDOOR WORKOUT
PART A | With a partner, 6 rounds for quality:
Partner A:
4x50ft Shuttle Sprint (hand touch)
Partner B:
Plank Hold
PART B | 6 Rounds, alternating EMOM:
30 Unbroken Double Unders
Max Dumbbell Power Snatches
SUNDAY 10/11/20 OPEN GYM OUTSIDE
Mercury retrograde
October 14th - November 3rd is Mercury’s last period of retrograde in 2020. So, in case you thought “what more could happen?” Hold on to your hats…
THURSDAY 10/15/20
PART A | For quality:
Overhead Squat 9-7-5-3-1
Sotts Press 8-8-8-8
Overhead Carry 1-1-1
PART B | In as few sets as possible:
Medicine Ball Clean 1x75 at 20/14 lbs
FRIDAY 10/16/20
PART A | 7 Rounds for time:
7 Strict Ring Dips
7 Strict Knees-to-elbows
PART B | 7 Rounds for time:
7 Kettlebell Swings, 70/53 lbs
7 Burpees
Indigenous Peoples' Day
SF recognizes Indigenous People’s Day on October 12th. Here are five ideas for how you can celebrate this year. And check out this episode of the Point of Origin podcast from Bay Area local Whetstone magazine with local chefs Vincent Medina and Louis Trevino of the former Cafe Ohlone.
MONDAY 10/12/20 (Full class plan here)
PART A | In 20 minutes:
Sumo Deadlift6-6-6
PART B | 21-15-9-6-3 Reps for time:
Deadlift, 185/135 lbs
Box Jump, 24/20 in
TUESDAY 10/13/20 (Full class plan here)
PART A | Double header:
5 Rounds of:
Max rep Bike/Row/Sprint Calories, 30 secs
Rest 1:30
Then
5 rounds of:
Max rep Bike/Row/Sprint Calories, 15 secs
Rest 1:30
PART B | 3 Rounds for quality:
8-10 Weighted Hip Thrust
0:45 Weighted Plank Hold
WEDNESDAY 10/14/20
PART A | AMRAP 20 minutes:
3 Dumbbell Clean & Jerks, 50/35 lbs
5 Pull-ups
7 Push-ups
9 Air Squats
Congrats to Ceedub 🥦!
Congrats to Lindsey “Ceedub” Whitehouse for leading the pack for September’s challenge and eating 5 servings of fruits & veg a day for 21 days! Shout outs to Hill and Yami for also getting in 5 servings for more than half of the month.
Don’t forget to add your name - and your steps - to the October 7k a day challenge sheet.
And if you’re coming to an outdoor workout, don’t forget to complete this health questionnaire before class.
SWEATY SATURDAY 10/10/20 - OUTDOOR WORKOUT
PART A | With a partner, 24 minute AMRAP:
Partner A:
3 Dumbbell Snatches
6 Hand Release Push-ups
9 Walking Lunges
12 Burpees
While partner B:
Runs 200m
SUNDAY 10/11/20 OPEN GYM OUTSIDE
Threes on threes on threes
Lucky number three (rounds) making an appearance for the second half of this week. Go, go, go!
THURSDAY 10/8/20
PART A | 3 Rounds for time:
15 Kettlebell swings, 70/53 lbs
15/10 Bike or row calories
PART B | 3 Rounds for time:
10 Clean & jerks, 95/65 lbs
10 Pull ups
FRIDAY 10/9/20
PART A | In 20 minutes:
4-4-4-4 Front squat
PART B | 3 Rounds for time:
100 Single unders
25 Wall balls, 20/14 lbs
7 Front squats, 55% 1RM
October Challenge - Keep it moving!
Don’t forget to update the October fruit & veg challenge sheet here before 10/7!
New October challenge: 7k steps per day. You can measure these with a step tracker of your choice (i.e., phone in pocket, Fitbit, Apple watch, etc) or walk/run at least 3 miles. Add your name to the October challenge if you want in and tick boxes for every day you keep it moving!
MONDAY 10/5/20 (Full class deck here)
PART A | For time:
15 Dumbbell Thrusters, 50/35 lbs
Shuttle Sprint, 200 m (4x 50 m)
12 Dumbbell Thrusters, 50/35 lbs
Shuttle Sprint, 200 m (4x 50 m)
9 Dumbbell Thrusters, 50/35 lbs
Shuttle Sprint, 200 m (4x 50 m)
PART B | In 20 minutes, for quality:
Thruster 3RM
OR
3 Thrusters as slowly as possible
TUESDAY 10/6/20 (Full class deck here)
PART A | 3 Rounds for quality:
Side Plank with Leg Lift, 30 sec per side
Crossover RDL, 6-8 reps per side
PART B | 2 Rounds for Time:
25 Chest-to-bar Pull-ups
25 Med-ball/Plate Sit-ups
25 Burpee Box Jump Overs, 24/20 in
WEDNESDAY 10/7/20 (Full class deck here)
PART A | 3 Rounds, for Quality:
Handstand Walk, 50 feet
Broad Jumps, 50 feet
Farmer Carry, 100 feet
PART B | EMOM, 20 Minutes:
1 Power Snatch, Pick Load
Check Facebook group in the morning for outdoor AQI updates
The AQI is looking iffy for tomorrow morning, so head over to the Facebook group to confirm that we’ll be outside at McClaren Park and not shifting to Zoom only.
And if you’re coming to an outdoor workout, don’t forget to complete this health questionnaire before class.
SWEATY SATURDAY 10/3/20 - OUTDOOR WORKOUT
PART A | With a partner split 6 rounds for time of:
20 Dumbbell Front Rack Walking Lunges
20 Hand-release Push-ups
Run, 400m together