ūüĒ∑ Fall Brawl will be Friday Night 11/12/21 from 5pm – ’til. ¬†We’ll know an end time once we know the amount of teams and volunteers for the event but the goal will be to finish before or near 8pm. ¬†There is more info on our private FB group as well as a thread to sign up with your partner. The other sign up area is on the PR board at the gym. ¬†Deadline will be Monday, November 8th.

ūüĒ∑ There will be 2 Divisions: COMPETE & TRAIN. ¬†We won’t have anything too crazy in this event as it is just for fun! ¬†There will be 3 workouts for this event. ¬†Here are some of the skills needed for each division:

COMPETE

Toes-t0-Bar

Pull Up

Box Jump 24/20″

Run

DB Movements at 50/35#

Barbell Movements at 95/65# including Overhead Squat

 

TRAIN

Knee Raises

Jumping Pull Up

Box Step Up 24/20″

Run

DB Movements at 35/25#

Barbell Movements at 75/55# (no OHS)

 

Ally working on Back Squats!

 

 

Programming

-Monday-

Working singles on the Push Jerk as we continue to build over the last weeks. ¬†Don’t go for a max today, you’ll have that chance next week. ¬†Workout is a light triplet of Hang Clean & Jerks, Strict Pull Ups, and Front Rack Lunges.

 

-Tuesday-

Going for a 1RM on the Snatch if you’ve tested into the Oly Total (Brown II in Weightlifting). ¬†You will have the option to test Weightlifting again if needed or you can practice the Power Snatch for when the time comes for you to go for a max. ¬†Workout is just a few rounds of 400m Runs and Overhead Squats for a quick breather after the weightlifting.

 

-Wednesday-

EMOM style workout today that should be lower intensity to break up this week. ¬†Double Unders, Parallette Pass Throughs, and False Grip Ring Rows. ¬†Post WOD we’ll either do Single-Leg Kettlebell Deadlifts and Alternating V-Ups or if you need to test Flexibility this will be the last opportunity to do that.

 

-Thursday-

Working to a 5RM on the Bench Press then testing the Rowing category. ¬†For most this is a 20-minute row for max distance! ¬†I know this isn’t everyone’s favorite but it can be as hard or as easy as you want to make it. ¬†If you are just looking to sweat then don’t worry about leveling up and come get a good workout.

 

-Friday-

Testing Squat Endurance!  This one is spicy no matter what area of the category you are on.  Workout is a lower volume triplet of 200m Runs, Dumbbell Hang Snatches, and Toes-to-Bar.

 

-Saturday-

Partner WOD has Power Cleans, Burpee Box Jump Overs, and Double Unders. ¬†We’ll have a quick strength session building to a heavy TNG (Touch-no-Go) triple on the Power Clean before that!