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week 4 of 6: the buildout pt. 2

Mon 03/23/20

Closed – City of Tucson Coronavirus preventative measures

Tues 03/24/20

Closed – City of Tucson Coronavirus preventative measures

Wed 03/25/20

Closed – City of Tucson Coronavirus preventative measures

Thurs 03/26/20

Closed – City of Tucson Coronavirus preventative measures

Fri 03/27/20

Closed – City of Tucson Coronavirus preventative measures

Sat 03/28/20 / Sun 03/29/20

Closed – City of Tucson Coronavirus preventative measures

week 3 of 6: the buildout pt. 2

Mon 03/16/20

5 x 2 Back Squat

4 Tabata cycles (:20/:10)
Double Unders
<30 sec. rest>
4 Tabata cycles
Plate Ground-to-OH 45#/25#
<30 sec. rest>
4 Tabata cycles
Box Jump-Overs 24″/20″
<30 sec. rest>
4 Tabata cycles
calorie row
<total all reps for score>

Tues 03/17/20

AMRAP in 20 minutes of:
500m row
8 Push Ups (on KB handles)
8 2KB Swing Clean to Press 53#/35#
turf lap 2KB front racked Carry
400m run

6:30pm Women’s Workout Class with Coach Paula

Wed 03/18/20

**Gym closed until April 1st due to Coronavirus measures**

Thurs 03/19/20

**Closed**

Fri 03/20/20

**Closed**

Sat 03/21/20 / Sun 03/22/20

**Closed**

week 2 of 6: the buildout pt.2

Mon 03/09/20

5 x 5 Bench Press

2 two-minute rounds of:
200m run
max reps KB Swing (American) 53#/35#
(no break between rounds)
<1-minute recovery>
2 two-minute rounds of:
250m row
max reps Double Unders
(no break between rounds)
<1-minute recovery>
2 two-minute rounds of:
15 Burpees
max reps Medball Slam 20#/14#
(no break between rounds)
<total ALL reps for score>

Tues 03/10/20

5 x 5 Back Squat

AMRAP in 10 minutes of:
250m row/200m run (alternating)
12 KB Deadlifts 53#/35#
turf-length 2KB OH Carry
12 KB Sumo Deadlift High Pull
turf-length 2KB OH Carry

6:30pm Women’s Workout Class with Coach Paula

Wed 03/11/20

2x through the following sequence:
AMRAP in 3 minutes of:
turf-lap Sled Push 150#/90#
12 Box Step-Ups 24″/20″
<one-minute recovery>
AMRAP in 3 minutes of:
8 Toes-to Bar
15 calorie row
<one-minute recovery>
AMRAP in 3 minutes of:
10 Plate Ground-to-OH 45#/25#
20 Plate OH Walking Lunges
<one-minute recovery>
(total ALL reps for score)

Thurs 03/12/20

5 x 2 Strict Press

“Jackie”
for time:
1000m row
50 Thrusters 45#/35#
30 Pull Ups
(beat your time from 12/30/19)

6:30pm Mapogos Barbell Olympic Lifting

Fri 03/13/20

5 x 2 Deadlift

AMRAP in 8 minutes of:
6R/6L medball shouldered Box Step Ups
(alternating each rep: step up w/ R leg, MB on R shldr; step up w/L leg, MB on L shldr)
40 Double Unders

Sat 03/14/20 / Sun 03/15/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 1 of 6: the buildout pt. 2

Mon 03/02/20

5-3-3-1-1-1 Back Squat

3 rounds of:
1 min. max reps Wallballs 20#/14#
<1 min. rest>
1 min. max reps Double Unders
<1 min. rest>
1 min. max calorie row
<1 min. rest>
record total reps for each exercise (3 totals)

Tues 03/03/20

5x 5R/5L KB Floor Press & Roll
-superset with-
5x max reps dips (ring/bar/box/bench)

16 Tabata rounds (8 minutes), alternating, of:
Push Press 45#/35#
Box Jump-Overs 24″/20″
Burpees
KB Swings (Russian) 53#/35#

6:30pm Women’s Workout Class with Coach Paula

Wed 03/04/20

5 x 5 Deadlift

AMRAP in 10 minutes of:
10 Box Step Ups 24″/20″
10 hanging Knee Lift w/ crunch
12 Medball Slams 20#/14#

Thurs 03/05/20

AMRAP in 20 minutes of:
200m run
parking lot-length 2KB Farmer Carry 53#/35#
parking lot-length 2KB front-racked Carry
250m row

6:30pm Mapogos Barbell Olympic Lifting

Fri 03/06/20

5 x 5 Strict Press

“Double Dragon”
for time:
(descending/ascending rep ladder)
10-9-8…1 Power Clean 135#/95#
1-2-3…10 Pull Ups
(10 Power Cleans, 1 Pull Up; 9 Power Cleans, 2 Pull Ups, etc.)

Sat 03/07/20 / Sun 03/08/20

Saturday:
**Please Note: There will be no Human Movement class this Saturday March 7th**
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 6 of 6: The Buildout

Mon 02/24/20

5 x 5 Back Squat
-superset with-
5x max reps strict Ring Rows

AMRAP in 8 minutes of:
6 Medball Box Step-Ups, medball on R shoulder
6 Medball Box Step-Ups, medball on L shoulder
12 Medball Slams
12 Toes-to-Post

Tues 02/25/20

5-3-3-1-1-1 Strict Press

8 Tabata Rounds (4 minutes) of:
Russian KB Swings 53#/35#
Double Unders
<1 minute recovery>
8 Tabata Rounds (4 minutes) of:
Burpees
max calorie Row

6:30pm Women’s Workout Class with Coach Paula

Wed 02/26/20

5 x 2 Deadlift

AMRAP in 15 minutes of:
turf-lap Sled Push 120#/70#
200m run/250m row
turf-lap 2KB front-rack Carry 53#/35#
200m run/250m row

Thurs 02/27/20

5 x 5 Bench Press

“Helen”
3 rounds for time:
400m run
21 KB Swings (American) 53#/35#
12 Pull Ups
(beat your time from 1/14/20)

6:30pm Mapogos Barbell Olympic Lifting

Fri 02/28/20

AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 135#/95#
15 Burpee Box Jump-Overs 24″/20″
<4 minute recovery>
AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 115#/80#
15 Burpee Box Jump-Overs
<4 minute recovery>
AMRAP in 4 minutes of:
25 calorie row
20 Power Cleans 95#/65#
15 Burpee Box Jump-Overs

Sat 02/29/20 / Sun 03/01/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 5 of 6: The Buildout

Mon 02/17/20

5x 5R/5L  KB Floor Press & Roll
-superset with-
5x 5R/5L KB Side-Plank Press

four 3-minute rounds of:
odd: AMRAP in 3 minutes of:
8 Burpees
10 Plate Ground-to-OH 45#/25#
30 Double Unders
even: max effort 500m row
(1 minute recovery between rounds; score rounds & reps completed, both row times & split time)

Tues 02/18/20

5 x 5 Deadlift

AMRAP in 10 minutes of:
10 Toes-to-Bar
10 Burpee Box Jump-Overs 24″/20″
turf-lap 2 KB front-rack Carry 53#/35#

6:30pm Women’s Workout Class with Coach Paula

Wed 02/19/20

5-3-3-1-1-1 Thrusters

16 Tabata rounds (8 minutes) of (alt.):
Jumping Lunges (alt. R/L)
KB Swings (American) 53#/35#
Situps
max calorie Row

Thurs 02/20/20

25 minute Grind
AMRAP in 25 minutes of:
turf-lap Sled Push 150#/90#
15 Box step-Ups 24″/20″
parking lot-lap 2KB Farmer Carry 53#/35#
200m run/250m row

6:30pm Mapogos Barbell Olympic Lifting

Fri 02/21/20

5 x 2 Strict Press

two 2-minute rounds of:
200m run
max reps Double Unders
2 min. recovery, then…
two 2-minute rounds of:
20 Wallballs 20#/14#
max reps Medball OH Walking Lunges R/L
2 min. recovery, then…
two 2-minute rounds of:
250m row
max reps Back Squat 205#/145#
(taken from rack)
(score total reps from each segment separately)

Sat 02/22/20 / Sun 02/23/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 4 of 6: the buildout

Mon 02/10/20

5-3-3-1-1-1 Power Clean

for time:
400m run/500m row
20 Strict Ring Rows
30 mat-width Broad Jumps
20 Strict Ring Rows
400m run/500m row

 

Tues 02/11/20

5 x 5 Strict Press

AMRAP in 3 minutes of:
10 (5R/5L) alternating Medball Slams 20#/14#
10 Box Jump-Overs 24″/20″
<1 minute rest>
AMRAP in 3 minutes of:
10 (5R/5L) Medball Walking Lunges w/rotation (L/R)
10 Burpees
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball OH Box Step-Ups
10 Medball Slam Burpees
<1 minute rest>
AMRAP in 3 minutes of:
10 Wallballs
10 Push Ups
(score total reps for entire WOD)

6:30pm Women’s Workout Class with Coach Paula

Wed 02/12/20

20 Minute Grind
AMRAP of:
turf-lap Sled Push 120#/70#
turf-lap 2KB front-racked Carry 53#/35#
15 KB Swings (Russian)
10 Hanging Knee-Lift w/crunch
250m row

Thurs 02/13/20

5-3-3-1-1-1 Bench Press

4 rounds for time of:
200m run
250m row
30 Double Unders

6:30pm Mapogos Barbell Olympic Lifting

Fri 02/14/20

5 x 2 Deadlift
-superset with-
5x max reps Strict Pull Ups/Pull Up progressions

AMRAP in 8 minutes of:
10 Toes-to-Post
15 Squats
30 band-resisted Run-in-Place steps

 

Sat 02/15/20 / Sun 02/16/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 3 of 6: the buildout

Mon 02/03/20

AMRAP in 10 minutes of:
200m run
turf-lap sled push 120#/70#
10 Medball OH Box Step-Ups 24″/20″
<2 min. recovery>
AMRAP in 6 minutes of:
8 KB Deadlifts 53#/35#
turf-length 2KB front-rack Carry
12 KB Swings (American)
turf-length 2KB front-rack Carry
<2 min. recovery>
AMRAP in 4 minutes of:
10 Plate Ground-to-OH 45#/25#
10R/10L plate OH Walking Lunges
(record total reps from entire WOD for score)

Tues 02/04/20

5 x 2 Strict Press

AMRAP in 6 minutes of:
250m row
8 Hang Power Clean 135#/95#
<1 min. transition>
AMRAP in 6 minutes of:
15 Wallballs 20#/14#
30 Double Unders
(score each segment separately)

6:30pm Women’s Workout Class with Coach Paula

Wed 02/05/20

5 x 5 Deadlift
-super set with-
5x max reps Strict Pull Ups/Pull Up progressions

2 x 1K row
(rest interval = 2-4 min. or partner’s time of completion)

Thurs 02/06/20

5 x 5 R/L KB Windmills
-super set with-
5x max reps hanging knee lift w/crunch

AMRAP in 8 minutes of:
8 Push Press 95#/65#
8 bar-over Burpees
40 Double Unders

6:30pm Mapogos Barbell Olympic Lifting

 

Fri 02/07/20

5 x 2 Back Squat
-super set with-
5x max reps Deficit Push Ups

16 Tabata rounds/8 min. of:
(alternating)
KB Swings (Russian) 53#/35#
Flutter Kicks
Medball Slams 20#/14#
Row (no footstraps!)

Sat 02/08/20 / Sun 02/09/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

Week 2 of 6: The Buildout

Mon 01/27/20

5 x 5 Back Squat

2 cycles through the following sequence:
AMRAP in 2 minutes of:
max turf lengths Sled Sprint 90#/50#
(30 sec. transition)
AMRAP in 2 minutes of:
8 KB Swings (American) 53#/35#
8 KB Sumo Deadlift High-Pull
(30 sec. transition)
AMRAP in 2 minutes of:
max calorie row
(30 sec. transition)

Tues 01/28/20

5 x 5R/5L single-arm KB Floor Press & Roll
-super set with-
5x max rep Strict Pull Ups/Pull Up progressions

16 Tabata Rounds (8 min. total) of (alternating):
Box Jump-Overs 24″/20″
Burpees
Double Unders
Plate Ground-to Overhead 45#/25#

6:30pm Women’s Workout Class with Coach Paula

Wed 01/29/20

Grind Out
AMRAP in 15 minutes of:
250m row
parking lot lap 2KB front-rack Carry 53#/35#
200m run
turf lap Sled Push 150#/90#
<3 minute recovery>
AMRAP in 10 minutes of:
turf lap 2KB OH Carry
20 (10R/10L) Walking Lunges
200m run

Thurs 01/30/20

5-3-3-1-1-1 Power Clean

4 two-minute rounds of:
250m row
max rep Wallballs 20#/14#
(2 minute recovery between rounds)

6:30pm Mapogos Barbell Olympic Lifting

Fri 01/31/20

5 x 5 Strict Press
-super set with-
5x max reps Dips (ring, bar, or box)

AMRAP in 10 minutes of:
10 Toes-to-Post
15 Medball Slam Burpees
200m run

Sat 02/01/20 / Sun 02/02/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting

week 1 of 6: the buildout

Mon 01/20/20

5 x 2 Back Squat
-superset with-
5x max reps Ring Rows (as strict as possible)

for time:
turf-lap sled push 150#/90#
3 rounds of “Cindy”
2 rounds of 400m run (500m row); 20 KB Swings 53#/35#; 10 Box Jumps
1 round of 50 Double Unders; 50 Sit Ups

Tues 01/21/20

5 x 5 Push Press
(mod. pace 250m row between sets)

3 rounds of:
AMRAP in 2 minutes:
8 KB Deadlifts 53#/35#
8 Burpees
<20 sec. transition>
AMRAP in 2 minutes:
max calorie row

6:30pm Women’s Workout Class with Coach Paula

Wed 01/22/20

Four 4-minute rounds of:
odd: AMRAP in 4 minutes:
10 Medball Slams 20#/14#
10 KB Sumo Deadlift High Pull 53#/35#
20 Walking Lunges
even: 1000m row
(1 min recovery between rounds)

Thurs 01/23/20

5-3-3-1-1-1 Thrusters
(heaviest possible)

AMRAP in 10 minutes of:
10 lateral Box Jump-Overs 24″/20″ (scale height as needed)
10 Push Ups (on KB handles)
40 Double Unders

6:30pm Mapogos Barbell Olympic Lifting

Fri 01/24/20

5 x 5 Deadlift

AMRAP in 12 minutes of:
250m row/200m run
parking lot length 2KB Farmer Carry 53#/35#
parking lot length 2KB front-rack Carry

Sat 01/25/20 / Sun 01/26/20

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting