Rx’d

30 Over the Barbell Lateral Jumps
15 Front Squat (95/65lbs)
3 Rounds

After yesterday’s gymnastic and shoulder bonanza, today we are giving our arms a rest and doing quite a bit of jumping and going below parallel! This workout is 3 rounds for time as athletes are to jump laterally over their barbell (with plates on it) 30 times to start the workout. Jumping over the bar from one side to the other is considered one rep. After athletes complete their jumps, they are to perform 15 front squats with the bar they just jumped over. The barbell weight should be a light weight that they can perform all 15 reps unbroken with. It is permissible for athletes to perform a Squat Clean as their first Front Squat rep. Legs and lungs should be burning during this fast, quick burner with the goal of being non-stop unbroken movement.

The theme of this workout is working gymnastic movement under fatigue. Ideally, every athlete is performing 30 seconds of work to 30 seconds of rest, a minimum of 20 seconds of rest per round since there is no break between EMOMs — this workout is a continuous 16 minutes of work! Reinforce better positions than squeaking out more reps with questionable ROM or execution.

Start your weekend with us!

9:30 am Workout

Come a little early for yoga at 8 am($5 drop in)

FRIDAY THE THIRTEENTH ( oooooh spooky! )

Tomorrow:

Yoga on Saturday Morning at 8am.

FREE Community Workout on Saturday at 9:30am.

Today we switching things up a bit. No Barbell, no heavy loads, and a long-ish Row to kick the Workout off. We wanted a sub 10min Workout today with minimal loading and something monostructural included. We ran a few days ago, so today we are Rowing. People will most likely be a little sore and neurologically fatigued from the past few days if they have worked out three days in a row.

Also this week. See the Facebook events page for more details.

Yoga on Saturday Morning at 8am.

FREE Community Workout on Saturday at 9:30am.

If you like lots of barbell movements in one workout, this one is fun in a weird, sadistic kind of way. Otherwise, it is kind of miserable. ? We played around a lot with the loading and the movements. We discussed having squat movements sandwiched between power movements, but decided we wanted only Squatting movements. After doing the workout, it isn’t your legs that fatigue the most, it is your shoulders and lung capacity. And, after the last two days, everyone’s shoulders should be nice and warm. ? With regards to the loading, we want it to be heavy enough that is messes with their heads, but not so heavy that they are in danger of failing reps. We initially had the Rxd loads a little heavier, but after trialling it at different loads (No, we didn’t do it twice!! Different people did different loads), the stimulus we wanted occured with the loading as it is currently written. It tests both strength endurance and cardiorespiratory capacity, but mostly, psychological tolerance to discomfort. Buckle up!

Also this week. See the Facebook events page for more details.

Running Club on  Tonight at 5:45pm.

Yoga on Saturday Morning at 8am.

FREE Community Workout on Saturday at 9:30am.

A heavy-ish day with a slight twist. Single Modality Workout today for our EMOM Monday, and the movement is an Overhead Squat. Every 5min the reps increase by a couple and the load decreases by 10%. So, for the first 5min, every minute they perform 3 reps at (roughly) 80% of their 1RM. Then, they rest 2min, or more likely spend that time getting the weight down to the next load, and they repeat the EMOM, but this time with 5 OH Squats each minute, and so on. It is a total of 75 OH Squats at moderate – heavy loads, so people should make sure they take it seriously ?
We want those first 5min to be pretty heavy, which is why there are only 3 reps each minute. Then, as they start to fatigue in the second and third sets of 5min, the focus is less about the loading and more about strength endurance.

Also this week. See the Facebook events page for more details.

Yoga on Tuesday at 7:30pm.

Running Club on Wednesday at 5:45pm.

Yoga on Saturday Morning at 8am.

FREE Community Workout on Saturday at 9:30am.

RX’D

The Weekend is here! Which means a long, light gymnastics workout! How is everyone feeling? The neuromuscular system has had quite a big dose the last few days. So, today is about getting the body moving a little quicker with some light load and their bodyweight. We wouldn’t classify it as an active recovery session, because it is still going to get pretty nasty for most, but you could brief it as that if people are willing to take it easy and just go through the motions.

“San Francisco Crippler”

The intention of this workout is in it’s name. ? Ha! Not really that bad, but it definitely has an interesting effect during and after the workout. If you aren’t feeling a little sore from yesterday’s barbell couplet, you be will for sure after today. We aren’t glorifying being sore and fatigued, this is rather a warning that perhaps Saturday or Sunday might be a rest day for you, and if that isn’t the case, then ensure  you are being smart about your  recovery between sessions.

Fitness: We have reduced the volume and portioned out the workout into more manageable rounds for these athletes today. Use a load in which they can always perform 10 reps of Squats unbroken. The only logistical issue here might be the lack of racks you have for them to go back and forth for each round. You could get them started a little later once everyone has gone through their set of 30 Back Squats, or you can have them take the barbell from the ground.