WOD

Saturday! We made it!

Past all my silly titles all week really.  That’s the triumph.  No more Saturday Zooms, if you’re super bummed let me know, but no ones been there for weeks!!

Sun: 9:00am only! For Stretchy times!

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

5 Back Squats, 25 KB Swings, 50 Double Unders Rest 3 Minutes, 5 rounds 🙂

 

Rowing:

Stretch it out.

10k Row, there’s a record in there I promise.  Add a few seconds (4-5) to your 5k pace and you’ve got it!

 

 

Fridays Fraught Figure Fest

This workout will leave you “heavily armed.”  Super simple, think positive 🙂

Friday: 11:00am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Max Rounds in 8 minutes of: 8 Ring Dips, 8 Toes to Bars

 

Rowing:

Rest Day

Thursdays Thrice Thorough Thew Thought

This might be my finest alliteration yet.

Thursday: 11am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

3 Rounds for Time of:

Run or Row 800

21 Deadlifts 185/135

10 1KB/DB Overhead Squats 35/26 Right

10 1KB/DB Overhead Squats 35/26 Left

 

Rowing:

200m

Rest 1 Minute

400m

Rest 1:30

600m

Rest 2 Minutes

800m

Rest 2:30

1000m

Rest 3 minutes

800m

Rest 2:30

600m

Rest 2:00

400m

Rest 1:30

200m

No Rest.  Lie down.

Wednesdays Wicked Workout Wonderment

This is gonna be harder than it looks on paper team.  Get ready!

Wednesday: 11am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

30/20/10 or Time of: Medball Clean 50/30 and Burpee to a 6″ Touch

 

Rowing:

Row 800m ALL OUT

Rest as needed.

Row 400m 6x with a slightly faster pace (a few seconds) rest 2 minutes between sets.

Tuesday’s Terrific Tricep Triplet

Learn the differences in the techniques today guys!  Get records.

 

Tuesday: 11:00m only!

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Press x5, Push Press x3, Jerk x1

There will be time to teach between each movement, but about 15 minutes with each is kind of all the time you get!  Be smart with your jumps and lift well!!

 

Rowing:

8×250 ALL OUT

Rest 2 minutes between

Monday, here we go! Let’s get a big big number!

This won’t help you recover from your bad choices this weekend, but it may capitalize on them!

 

Monday: 11:00m only!

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

Front Squat x1

 

Rowing:

Is anyone still using this?  Please send me an email or a text 🙂

Got enough juice for a 2k all out?

 

You aren’t going to get the butt you want by sitting on the one you have

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