APCF Tribute

Friday Class Times: 9:00am & 5:00pm
AND Run Club at 6:00pm

Deadlift
(Week 7, Day 2 of the Hatch cycle)
4 @ 70%
4 @ 75%
4 @ 80%
4 @ 85%

21-15-9
Ball Slams (30/20)
Power Snatch (135/95)

Dessert: Speed Step Tabata

One WOD @ 9:00am!

The Turkey Team-Up:

In teams of 3, you will have 45 minutes to accumulate as many points as possible by completing the following movements.

Team Member #1 will be completing an 800m Run.

Team Member #2 will be completing any of the Weighted Movements.

Team Member #3 will be completing any of the Gymnastics Movements.

*Once the Runner returns from the 800m run, the teammates rotate stations.

POINTS:

800m Run = 10 pts

Weighted Movements = 1 pt per rep

• Plate Ground to Overhead (45/25)
• Db Thruster (30/20)
• Kb Swing (60/45)
• Wall Balls (20/14)
• Plate OH Lunge (45/25): R/L leg = 1 rep
• 5 Man Makers (30/20) = 5 pts

Gymnastics Movements:

• 20 Sit-ups = 2 pts
• 1 Rope Climb = 2 pts
• 10 Toes to Bar = 5 pts
• 10 Pull-ups = 5 pts
• 10 Push-ups = 5 pts
• 25 Squats = 5 pts
• 10 Pistols (5 per leg) = 5 pts
• 1 Muscle-up = 2 pts
• 5 Burpees = 5 pts
• 5 HSPU = 5 pts

Back Squat 
(Week 7, Day 2 of the Hatch cycle)
4 @ 70%
4 @ 75%
4 @ 80%
4 @ 85%

On a 3 Min Clock:
Complete 2 Muscle-ups (Rx) or 2 Strict Pull-ups (L2) every 30 secs
*Rest 1 min

On a 3 Min Clock:
Complete 4 Ring Dips every 30 secs
*Rest 1 min

On a 3 Min Clock:
Complete 6 Knees to Elbows every 30 secs
*Rest 1 min

On a 3 Min Clock:
Complete 8 Jumping Lunges every 30 secs

Deadlift
(Week 7, Day 1 of the Hatch cycle)
5 @ 70%
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

 

Complete for Time:
50 Sit-ups
5 Strict Press (70% of 1RM)
40 Sit-ups
4 Strict Press
30 Sit-ups
3 Strict Press
20 Sit-ups
2 Strict Press
10 Sit-ups
1 Strict Press

Back Squat
(Week 7, Day 1 of the Hatch cycle)
5 @ 70%
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

 

16’ Min EMOM on the 2 Mins:
400m Row
400m Run
20 Burpees
80 Double Unders
(Repeat cycle one time)

*Rest time is determined by how quickly you finish the prescribed exercise.

Complete 5 Rounds for Time:

Run 800m

30 Kb Swings (70/50)

30 Pull-ups

(9:00 start, City Park, Denver)
Come run with us to set your 5k benchmark (and eat some pie!).

http://www.coloradorunnerevents.com/Pumpkin/

Easy aerobic run (3-5 miles) followed by a $3 craft brew from our brewery partner Great Frontier Brewing Company.
#earnyourbeer #sessions6
Every Friday at 6:00pm from the gym!!
No membership needed. Open to everyone! Join us.

Deadlift
(Week 6, Day 2 of the Hatch cycle)
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 80%

10 Min EMOM:
Odd Minutes: 10 Burpees
Even Minutes: 15 Wall Ball Shots (20/14)

Dessert:
Sit-up Tabata

Back Squat 
(Week 6, Day 2 of the Hatch cycle)
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 80%

3 Min AMRAP x 3:
30 Double Unders
10 Box Jumps (24/20)
10 Push Press (95/65)
*Rest 2 minutes and begin the subsequent AMRAP where you left off.

20 min AMRAP:

400m Run

8 HSPU

500m Row

12 Chest to Bar Pull-ups

(5:00p from the gym)
-5:00 Dynamic Warm-Up
-50:00 easy to moderate paced run (aerobic)
(“Green Mountain Triangle” loop, 4-7 miles)
-5:00 walk
Roll & Stretch

Deadlift
(Week 6, Day 1 of the Hatch cycle)
6 @ 70%
6 @ 80%
3 @ 90%
2 @ 95%

“Bear Complex”

5 Rounds for Quality:
Without stopping or dropping the bar, complete the following sequence 7 times:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Once you’ve completed the sequence 7 times consecutively without stopping, drop the bar and rest. Add weight, if you can, for each consecutive round.

Back Squat
(Week 6, Day 1 of the Hatch cycle)
6 @ 70%
6 @ 80%
3 @ 90%
2 @ 95%

Gymnastics Practice Stations:

Spend 5 minutes at each station working on the particular skill. If you are already proficient at the skill, you will do a 5 min EMOM at each station. Choose the order in which you tackle each station and squeeze the ‘floater’ in at some point.

Station #1: Pistol Practice

Rx = 12 (unassisted) each minute
L2 = 8 (unassisted) each minute
Beginner = practice mods and aim to progress

Station #2: Toes to Bar Practice

Rx = 15 each minute
L2 = 8 each minute (goal is to link them!)
Beginner = practice mods and aim to progress

Station #3: HSPU Practice

Rx = 5 strict HSPU
L2 = 4 slow negatives (no ab mat!)
Beginner = practice mods and aim to progress

Floater: 1000m Row for Time

40 min AMRAP:
1 Lap around the parking lot (400m)
2 Rope Climbs
3 Ring Dips
4 Db Thrusters (30/20)
5 Push-ups
6 Kb Swings (45/35)
7 Weighted Plate Sit-ups (45/25)
8 Lateral Bar Jumps

Deadlift
(Week 5, Day 2 of the Hatch cycle)
6 @ 65%
6 @ 75%
6 @ 80%
6 @ 80%

12 min EMOM:
Even Minutes: 1 Hang Power Clean + 3 Split Jerks (65% of 1RM)
Odd Minutes: 30 Double Unders

Back Squat 
(Week 5, Day 2 of the Hatch cycle)
6 @ 65%
6 @ 75%
6 @ 80%
6 @ 80%

 

 

“Nancy Practice”

Complete 5 Rounds for Time:
Run 200m
8 Overhead Squats (95/65)

We will be hosting the Three Wise Men Veteran’s Day Tribute WOD on Veteran’s Day. Suicide among combat veterans is a major tragedy facing our military community and society today. And, it is one of the most unknown tragedies. The THREE WISE MEN TRIBUTE aims to raise awareness of the problems facing our veterans today by bringing together a supportive community to honor our combat veterans who made it back from war, highlight programs that are helping our returning veterans and ensure America’s warriors know there is help and support. The proceeds from this event will go directly to helping returning veterans get access to the help and services they need.

Click here to register and donate. Click on CO and find our affiliate. You are welcome to come do the workout with us regardless of whether or not you donate.

“Jeremy”

4 Min AMRAP:
5 Hang Squat Snatch (Rx = 135/95, Scaled = 95/65)
10 Burpees over the Barbell

*Rest 2 minutes, and then…

“Ben”

4 Min AMRAP:
10 Power Cleans (Rx = 135/95, Scaled = 95/65)
20 Pull-ups

*Rest 2 minutes, and then…

“Beau”

4 Min AMRAP:
15 Box Jump-Overs (Rx = 24/20, Scaled = Step-overs allowed)
30 Wall Ball Shots (Rx = 20/14, Scaled = 14/8)

 

(5:00p from the gym)
-5:00 Dynamic Warm-Up
-50:00 easy to moderate paced run (aerobic)
(“Green Mountain Triangle” loop, 4-7 miles)
-5:00 walk
Roll & Stretch

Deadlift
(Week 5, Day 1 of the Hatch cycle)
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%

Row Intervals:
6 x 1:00 ALL OUT!
~2:00 rest
(Goal is to maintain or increase meters each interval)

(5:00p from the gym)
-5:00 Dynamic Warm-Up
-10:00 easy run
(to Kendrick Lake Park)
-5:00 Drills
-MAIN SET: 2-4x[1 mile @ tempo, 2:00 rest]
(Tempo = 5k pace + 0:25)
-10:00 easy run
(back to gym)
-5:00 walk
Roll & Stretch

Back Squat
(Week 5, Day 1 of the Hatch cycle)
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%

15 Min AMRAP:
12 Db Row, single arm with knee & hand on box (50/30)
12 Hollow Rocks
12 Db Chest Press, single arm from supine position (50/30)
12 V-Ups

Complete for Time:
Buy-In: Run 800m (outer perimeter)

Complete 6 Rounds:
6 Box Jump-overs (30/24)
1 Rope Climb (or 4 Ring Rows)

200m Farmer Carry (40/30)
*If the dumbbells are set down on the ground, you must do 5 burpees before you pick them up.

75 Wall Ball Shots (20/14)

Row 1000m

Complete 5 Rounds:
10 Hollow Rocks
10 Plate Ground to Overhead (45/25)

Cash-Out: Run 800m (outer perimeter)

Deadlift
(Week 4, Day 2 of the Hatch cycle)

8 @ 65%

8 @ 70%

8 @ 75%

8 @ 80%

Complete 4 Rounds for Time:
10 Pull-ups
20 Push-ups
30 Walking Lunges
40 Double Unders

Back Squat 
(Week 4, Day 2 of the Hatch cycle)
8 @ 65%
8 @ 70%
8 @ 75%
8 @ 80%

10 Min AMRAP:
20 KB Swings (45/35)
5 Push Press (135/95)

12 Min EMOM:

Even Minutes: Max reps in 20 secs of Hang Power Cleans (80% of 1RM)

Odd Minutes: Max reps in 20 secs of Toes to Bar

12 Min EMOM:

Partner Row for Max Distance: In groups of 2 or 3, row for max distance, switching off at the top of each minute.

Deadlift
(Week 4, Day 1 of the Hatch cycle)
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Complete 4 Rounds for Time:
6 Squat Snatch (115/75)
Run 400m