WOD

The keyboard on the iPad is busted, forgive my brevity…

‘’Monday

Front Squat x5

Tuesday

Isabel + L-Sit Practice

Wednesday

Run 300m , 6 Bar Muscle Up or Dip, 4 Rounds for Time

Thursday

“Jorge”

For Time:

30-24-18-12-6

ABMAT Sit-ups 15-12-9-6-3

POWER Cleans (155/105)

Friday

Two rounds of “Jackie” for Time

Saturday

Max Rounds in 10 minutes of:

27 KB Swings 44/31

21 Box Jumps 20/16

15 Push-ups

Monday the 17th

“Angie”

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squats!

Tuesday the 18th

“Hall”

5 Rounds for time of:

3 Cleans (225/155)

200m Run

10 KB Snatches (53/35) Right

10 KB Snatches (53/35) Left

2-min Rest

Wednesday the 19th

Bench Press for 3 RM!!

Thursday the 20th

“DT”

5 Rounds for time of:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

***Also a double KB option is available with 53/44***

Friday the 21st

3 x 800m Run, rest as needed

OR

3 x 1000m Row, rest as needed

OR

3x 650m Ski, rest as needed

Saturday the 22nd

Max Weighted Pull-up x5

Bent Over Row 5×10

Biceps Curls too if there’s time!

Yay!  I’m home safe and sound, cramps and all 🙂 Here’s the weeks stuff!!

Monday the 10th:

Max Rounds in 10 Minutes of:

10 Thrusters 95/65

10 Burpees

Tuesday the 11th:

BRING DOWN THE NET!!

Teams of 3: 3 Rounds for awesome.

2 Minutes at each station, read below for details

Row for max cals

NET climb it, but stay on the net for the two minutes!

Jump to Ring Support: Max reps in 2 minutes

Wednesday the 12th:

Traverse the net as warm-up and between lifts as voluntold 🙂

Deadlift x3

Thursday the 13th:

10 Rounds for time of:

Run 200m

10/9/8/7/6/5/4/3/2/1 Muscle Clean 95/65

Friday the 14th:

6/3/1 Muscle-ups

15/10/5 Air Squat to Box Jump

15/10/5 DB/KB Deadlift to Step-up 45/30

Saturday the 15th:

Teams of 5!  Do Two Rotations!

Row 15 Cals or 12 Cals for ladies

Bike: Max Meters

Push-up: Max Reps

PVC Overhead Squat: Max Reps

GHD Sit-up: Max Reps

Row Causes the rotate at 15/12 cals.

The Friendly Fifth of February is almost upon us!!  It’s this week, this is a great time to bring your buddies by to have them try a workout, meet some peeps, and start their road to fitness 🙂 Invite them, they’ll probably turn up!

Monday the 3rd:

Bench Press x5

Tuesday the 4th:

3 Rounds for Time of:

21 KB Suitcase Deadlifts 70/53 Right

21 KB Suitcase Deadlifts 70/53 Left

15 Sandbag Over Shoulder 100/50 (Alternate Sides)

9 Strict Pull-ups

Wednesday the 5th: The friendly Fifth!!

For all the new peeps, the workout will be thus:

2 Rounds, quasi for time of: (like do it, but don’t rush, or try too hard!)

300m Row

12 Air Squats

12 PVC Push Presses

For the Crew: I expect that you guys can pretty much manage this workout with too much ado, IF there’s a few new people in class, you can maintain equanimity in the face of such a diluted focus.  Bravo.

Max Rounds in 12 minutes of:

7 Ring Dips

20 MB Lunges 30/20 (held in front)

Thursday the 6th:

5 Rounds for Time of:

40 Double Unders

12 DB Hang power Cleans 40/30

Friday the 7th:

30 – 1 – 20 – 1 – 10 – 1

Sumo Deadlift High Pull

Saturday the 8th:

Teams of 4!

For Time, in order, but shared however you like!

400 Pull-ups

400 Push-ups

400 Sit-ups

400 Air Squats

Get her/him in!!!

Monday the 27th:

“Gallant”

LCF as Rx’d

For Time with a Buddy:

Pass the Ball back and forth, and then alternate reps on the Burpee Pull-ups (so you only do half the burpee pull-ups):

1-mile Medball Run (20/14)

60 Burpee Pull-ups

800m Medball Run (20/14)

30 Burpee Pull-ups

400m Medball Run (20/14)

15 Burpee Pull-ups

Tuesday the 28th:

Snatch for 3 rep max

Wednesday the 29th:

“Thompson”

LCF as Rx’d 5 Rounds:

1 15′ Rope Climb (Start Seated),

29 DB Front Squats (45/30),

To the Grate and Back Outside DB Farmer Carry (Same as FSQ)

Thursday the 30th:

5 Rounds for Time:

21 Military Press 75/55,

Jumping Chest to Bar Pull-ups (everyone do this, it’ll be nasty if set up properly…)

Friday the 31st:

“Nancy”

5 Rounds for time of:

400m Run

15 Overhead Squats 95/65

Saturday the 1st:

Teams of 3:

Team Rows Max Calories in 20 minutes, 20 at a time.

Can only row while Buddy 2 (planker) is planking

AND while Buddy 3 (Back Layer) is Back Laying, it’s a back plank, we’ll show you.

Hey guys, I’m gone for a little while coming up 🙂 Enjoy the roulette of Coaches that you have!!  Erika’s in, Steph’s back, Coach Carrie is Coaching, Terra and Jay of course are in, Jen is in the mix with fundamentals, Meredyth is back, Eileen is making it happen, whoa!!  For the next few weeks, be excited at who’s rocking the show, show them the love, and how awesome you are, and then crush workouts!!  I’ll be posting a best I can while over in Nepal, but believe me, I’ll be getting fitter while sucking wind behind casually strutting Sherpas!!  Enjoy it!

Monday the 20th:

Max Weighted Pull-up

-and-

Max Weighted Dip

Tuesday the 21st:

2 minutes at each station: max reps/cals

Do a waterfall start to preserve the order of the movements.

GHD Sit-ups

Bike for calories

DB Push Presses 40/30

Ski Erg for calories

GHD Sit-ups

Wednesday the 22nd:

Sumo Deadlift x3

Thursday the 23rd:

“Moore”

20-min AMRAP of:

1 15′ Rope Climb

400m Run

Max HSPU

Friday the 24th:

Friday’s in Nepal:

3 Rounds for reps/quality 🙂

3 Minutes Step ups (holding a weight plate, 45/25)

2 Minutes Mountain Climbers

1 minute Bottom of Squat Holds

Saturday the 25th:

Teams of 2 For Time:

Front Squats: 3 Rounds of:

5 reps at 75/55

5 at 115/75

5 at 155/105

5 at 195/140

5 at 235/170

yeah 75 weighted squats! Oi!  Lotsa weight changes, get the weights right and run it!  Certainly scale the loads guys!