Events for November 2022

Saturday, March 15 – Open Workout 14.3
March 14, 2014
Sunday, March 16
March 15, 2014

REMINDER:
The Rock-n-Roll Marathon will result in a number of road closures. Click on the following links to see a map of the road closures or a list of the roads closed and the access points to get across them. Due to the road closures, please be sure to give yourself extra time to get to the gym on Saturday.

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Warm-Up
Hall-to-Wall Inchworm
Hall-to-Wall Spider crawl

then,

2 Rounds of
30 Jumping Jacks
20 Band Good Mornings
30 Jumping Jacks
15 Squats
30 Jumping Jacks
10 Hips-to-Wall

Strength – Deadlift
1 x 10 Romanian Deadlifts w/ Bar
1 x 5 Deadlifts @ 35%
1 x 5 DL @ 50%
1 x 5 @ 65%
1 x 3 @ 75%
1 x 3 @ 80%

Team Met-Con
In teams of 3*, complete the following rep scheme:

3 rounds of 5 Heavy Deadlifts + 15 Box Jumps + 5 Burpees;

then,

2 rounds of 10 Moderate Deadlifts + 15 Box Jumps + 5 Burpees;

then,

1 round 15 Light Deadlifts + 15 Box Jumps + 5 Burpees

* Teams work in a “followed the leader” format: P1 does 5 DLs, then moves on to 15 box jump while P2 starts on 5 DL; continue in this fashion until the workout has been completed (you may not overtake a teammate at any point after the workout has started).

Weight Progression Options (Heavy / Moderate / Light)
If avg 1RM is over 405 = 275 / 225 / 185
If avg 1RM is between 315 to 405 = 225 / 185 / 155
If avg 1RM is between 275 to 315 = 205 / 155 / 135
If avg 1RM is between 225 to 275 = 165 / 135 / 115
If avg 1RM is between 185 to 225 = 135 / 115 / 95
If avg 1RM is between 135 to 225 = 95 / 75 / 65

0 Comments

  1. Kenna says:

    Worked up to 123#. I’m sore in my scapular-y area instead of just my hammies, so I think that is evidence that my form is getting better.

    Box jumps, ugh. That was so many! I switched to step ups several times because I wasn’t trusting my legs in the upper rounds. Great workout though.