Chase N Grace Fitness

Friday 8/27/21

Warm-Up:
1:00 Easy Row, At the end ask athletes to check their strokes per minute
:30 Rowing, 27 Strokes per minute
:15 Rest
:30 Rowing, 30 Strokes per minute
:15 Rest
:30 of Rowing, :01 Pull, :02 Recovery (Power vs Speed) Aim of under 25 Strokes per minute
Toes to Bar (19:00-23:00)
:30 Hollow Hold
:30 Superman Hold
5 Tight Kip Swings
5 Hanging Knee Raises
5 Kipping Knees to Chest
5 Workout Reps, Toes to Bar/Space, Knees to Elbow/Chest, Kip Swings, or Sit-ups

Metcon: ”ASAP AS POSSIBLE”
For Time
500/450m Row
10 Toes to Bar
500/450m Row
15 Toes to Bar
500/450m Row
20 Toes to Bar
500/450m Row
25 Toes to Bar
500/450m Row
30 Toes to Bar
500/450m Row

Cool down: Stretch/ roll out

Thursday 8/26/21

Warm-Up:
200M Group Run
10 Each:
Pull Ups
Push Ups
Sit Ups
Squats
GYST, do a few reps of each exercise and strategize.

Metcon: 31 Heroes
As Many Reps as Possible (AMRAP) in 31 minutes With a Partner of:
8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
*Partner A runs 400m with a sandbag (45/25 #) while Partner B works through the AMRAP. Once Partner A returns from the run, they take over on the AMRAP and Partner B runs with sandbag.

Cool Down: Stretch/ roll out

Wednesday 8/25/21

Warm-Up:
200M Group Run
3 Rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Squats
15 Banded Good Mornings
10 Walk Outs
10 MT Barbell Good Mornings
10 MT Barbell Deadlifts

Strength: Deadlift
5 Sets of 3 Repetitions - Based off of your 1 Rep Max - Every 2 minutes
60% X 3
65% X 3
70% X 3
75% X 3
80% X 3

Metcon: "HANGRY"
15:00 AMRAP
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Strict Handstand Push-Ups

Cool down: Stretch/ roll out

Tuesday 8/24/21
Warm-Up:
Run 100m
10 Iron Cross
Run 100m
10 Twisted Cross
Run 100m
1 Min hang from a pull-up bar
10 Pull-ups
15 Push-ups
20 Air Squats

Metcon: "Y'ALL COME BACK NOW"
5 Rds For Time
100 Meter Double Dumbbell Farmers Carry (50/35)
30 AbMat Sit-ups
10 Double Dumbbell Hang Cleans

Cool down: Stretch/ roll out

Friday 8/20/21

Warm-Up:

1:00 Easy Row, At the end ask athletes to check their strokes per minute
:30 Rowing, 27 Strokes per minute
:15 Rest
:30 Rowing, 30 Strokes per minute
:15 Rest
:30 Rowing 33 Strokes per minute
:30 of Rowing, :01 Pull, :02 Recovery (Power vs Speed) Aim of under 25 Strokes per minute

Toes to Bar (19:00-23:00)

:30 Hollow Hold
:30 Superman Hold
5 Tight Kip Swings
5 Hanging Knee Raises
5 Kipping Knees to Chest
5 Workout Reps, Toes to Bar/Space, Knees to Elbow/Chest, Kip Swings, or Sit-ups

Metcon: ”ASAP AS POSSIBLE”
For Time

500/450m Row
10 Toes to Bar
500/450m Row
15 Toes to Bar
500/450m Row
20 Toes to Bar
500/450m Row
25 Toes to Bar
500/450m Row
30 Toes to Bar
500/450m Row

Cool down: Stretch/ roll out

Thursday 8/19/21

Warm-Up:
200M Group Run

10 Each:
Pull Ups
Push Ups
Sit Ups
Squats
GYST, do a few reps of each exercise and strategize.

Metcon: 31 Heroes
As Many Reps as Possible (AMRAP) in 31 minutes With a Partner of:

8 Thrusters (155/105 lbs)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)

*Partner A runs 400m with a sandbag (45/25 #) while Partner B works through the AMRAP. Once Partner A returns from the run, they take over on the AMRAP and Partner B runs with sandbag.

Cool Down: Stretch/ roll out

Wednesday 8/18/21

Warm-Up:
200M Group Run

3 Rounds of Cindy:
5 Pull Ups
10 Push Ups
15 Squats

15 Banded Good Mornings
10 Walk Outs

10 MT Barbell Good Mornings
10 MT Barbell Deadlifts

Strength: Deadlift
5 Sets of 3 Repetitions - Based off of your 1 Rep Max - Every 2 minutes

60% X 3
65% X 3
70% X 3
75% X 3
80% X 3

Metcon: "HANGRY"
15:00 AMRAP

15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Strict Handstand Push-Ups

Cool down: Stretch/ roll out

Tuesday 8/17/21

Warm-Up:

Run 100m
10 Iron Cross
Run 100m
10 Twisted Cross
Run 100m
1 Min hang from a pull-up bar

10 Pull-ups
15 Push-ups
20 Air Squats

Metcon: "Y'ALL COME BACK NOW"
5 Rds For Time

100 Meter Double Dumbbell Farmers Carry (50/35)
30 AbMat Sit-ups
10 Double Dumbbell Hang Cleans

Cool down: Stretch/ roll out

*The Eversole's will not be at class this evening. We will be attending Scott's promotion Ceremony. Congratulations Sergeant Eversole!

Monday 8/16/21
Warm-Up:
Rope Work
1:00 Single Skips
1:00 Alternating Single Skips
1:00 DU

15 Banded Pull Aparts (Chest Level and Overhead)

10 PVC Around the world
10 PVC Disconnects

Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Shoulder Press and Reach
5 Romanian Deadlifts
5 Front Squats

Strength: Strict Press
Every 2 minutes - 3 Strict Shoulder Presses
Off of your 1 RM
3 @ 60%
3 @ 65%
3@ 70%
3@ 75%
3@ 80%

Metcon: "BUY & HOLD"
ON AN 8:00 CLOCK

Buy-In: 800 Meter Run
In Remaining Time AMRAP

30 DU
15 Thrusters (75/55)

REST 4 MINUTES

ON AN 8:00 CLOCK

Buy-In: 800 Meter Run
In Remaining Time AMRAP

30 DU
15 Overhead Squats (75/55)

Sub for the run,50/35 Calorie Assault
Score = Rounds + reps for both AMRAPS. Score is sum total.

Cool down: Stretch/ roll out

Friday 8/13/21

Warm-Up:
10 Each
PVC Around the world
PVC Disconnects
PVC Lat Stretch :30 each side

5 Push Up to Down Dog
10 Ring Dips

Gymnastics: Ring Muscle-Ups
3 Rds
Ring Muscle-ups,Max Repetitions
OR
10 False Grip Ring Rows to Dip and Press
OR
10 Banded Strict Ring Muscle-Ups

Between muscle up practice sets, complete 1 sets of 10 pike up sliders

Strength: Power Clean Cycle
Every 2:00 for 10:00
Complete 2 Touch & Go Power Cleans

*Increase loads across each set*

Metcon: "POWER CHORD"
10:00 AMRAP
15/12 Calorie Row
3 Power Cleans (135/95)
15/12 Calorie Row
6 Power Cleans (135/95)
15/12 Calorie Row
9 Power Cleans (135/95)
15/12 Calorie Row
12 Power Cleans (135/95)

Add 3 Power Cleans per round for 10:00

Cool down: Stretch/ roll out

Thursday 8/12/21

Warm-Up:
100m run
1 Min Alternating Spiderman and Reach
100m run
1 Min Each Side Pigeon Pose

Basic BB Warm Up
5 Good Mornings
5 Back squats
5 Elbow rotations
5 Press and Reach
5 Front Squat
5 Deadlifts

Mini Band Glute Activation,circuit
then, with the band below the Knees
10 MT BB back Squats

Strength: Back Squat
5 x 3 based of off your 1 RM

3 x 60%
3 X 65%
3 x 70%
3 x 75%
3 X 80%

Rest Approx 2 Min between Sets

Metcon: Guava
For Time
30 Goblet Squats 50/35
200m Run
25 Goblet Squats
400m Run
20 Goblet Squats
800m Run

Cool down: Stretch/ roll out

Wednesday 8/11/21

Warm-Up:

2:00 Easy Bike
5 Inchworms
10 Straight Leg Sit-ups
10 Scap Retractions (from the bar)
1:00 Moderate Bike
10 Active Spiderman
10 Arm Circles Forward/Backward
10 Kip Swings
:30 Fast Bike

Mobility:
1:00 Seal Pose to Up Dog
1:00 (Each Side) Pigeon Pose + Wrist Stretch

Metcon: ”LIKE A THIEF IN THE NIGHT
10:00 AMRAP
10/7 Calorie Assault Bike
7 Rope Pull-ups or Strict Chin ups

After Party:
3 Sets For Quality
20 Alternating Dumbbell Bench Press
10 Feet Elevated Push-ups

Cool down: Stretch/roll out