WOD

Hooray! Regular schedule this week, I hope you all had a great spring break, and that you’re rested and recovered and looking forward to smashing workouts!

Workouts:

Monday: Clean Doubles for Heavy

Tuesday: “Mary” Max Rounds in 20 Minutes of: 5 Handstand Push-ups, 10 Alternating Pistols, 15 Pull-ups

Wednesday: 3 Rounds for Time: 400m Run, 40 Double Unders, 40 Hang Power Cleans 75/55, Rest 2 Minutes

Thursday: Bench Press 3 RM

Friday: “Christine” 3 Rounds for Time of: Row 500m, 21 Box Jumps 24/20, 12 Deadlifts 185/135

Saturday: Buddy Buddy Back Squats 3 Rounds of 5×5 135/95, 185/135, 225/165, 275/195, 315/225

Hey guys! The Gyms are closed this week, big thanks, but Spring Break is a thing, it drives attendance way way down, and so we yield. You need the rest (we need it too), and if you’re too hell bent on doing reps, here’s some rough home workouts that will keep things rolling!

Monday:
5 Rounds for Time of:
30 Kneeling Goodmornings (make sure you have something stable to anchor your feet, it’s so much better than without)
30 Weighted Bridges (make sure you have something heavy, a tool box even, a band, a something!
30 DB/KB/Thing Snatches, alternating.

Tuesday:
100 Air Squats
100 Stationary Lunges
100 Jumps with 90 Degree Twists
**Partition reps as needed**

Wednesday:
Go for a long walk, if you’ve got weight you can wear, wear it. If not, use that backpack that’s getting dusty. Find some hills, do them multiple times, take pictures, post it on Facebook.

Thursday:
Push-up Ladder: 1 on minute 1, 2 on minute 2, etc. until you can’t any more.
Plank for MAX TIME, 3 times, rest 2 minutes between efforts
Back Plank for MAX TIME, 3 times, rest 2 minutes between efforts (back plank is face up between two chairs or something)

Friday:
For Time:
50 Candlesticks
50 Leg Raises
50 Seconds Side Plank Left
50 Mountain Climbers
50 Seconds Side Plank Right
50 Leg Raises
50 Candlesticks
50 Leg Raises
50 Seconds Side Plank Left
50 Mountain Climbers
50 Seconds Side Plank Right
50 Leg Raises
50 Candlesticks

***REMEMBER, April 6-11 the gym is closed for Spring Break***

Big shout out to Rachael, Stef and Nic for completing the Quarterfinals workouts this weekend! 4 Tough tough workouts, and loads of effort. Super proud of your guys’ grit and confidence in these tests. Monday is a rest day for sure (for them, not you)!

Workouts:

Monday: 3 Rounds for Time: 400 meter Run, 15 Hang Clean and Jerk 95/65, 12 Toes to Bars, 9 Burpees Over Bar

Tuesday: Every 4 Minutes for 28 Minutes: 5 Back Squats 315/225, 10 Box Jumps 30/24, 15 Push-Ups

Wednesday: 10/20/30/40/50 for Time of: Cross Over Singles/ 20/40/60/80/100 Hollow Rocks / Walking Lunges

Thursday: Max Rounds in 12 Minutes of: 200m Run, 3 Bar Muscle-ups

Friday: Military Press x5, and Bent Over Rows, Barbell or DB is OK sets to get strong.

Saturday: Teams of 3: Max Rounds in 15 Minutes 12/9 Calorie Row, 18 Deadlifts 185/135, Buddy three has to hang on a pull-up bar for the others to be able to work. Can’t rotate until each station has completed it’s work

And that means Spring Break! The gyms will be closed April 6th – 11th. I’ll put up some home workouts like we did back in 2020, but honestly a week off if really a smart move. “bUt My rOuTiNe?!” Relax, your routine is fine, hopefully your kids have the week off too, go somewhere, enjoy the time. If it’s a staycation, awesome! Go for that long walk on the beach everyone talks about, stretch extra, and let your body recover. There are 52 weeks this year, and we’ll train HARD 50 of them. That is all.

Workouts:

Monday: “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats 95/65

Tuesday: Dips Max 5, Pull-ups Max 5

Wednesday: “Isabel” 30 Snatches 135/95, for time

Thursday: “Jackie” For time: 1000m Row, 50 Thrusters 45/35, 30 Pull-ups

Friday: Jerk Max 1

Saturday: Bench Press 1 Rep Max!

Congratulations guys! If this was your first Open, bravo, it’s different and tough for sure. If it’s your 16th open, bravo, you did it again. Three weeks in a row is tough guys, it’s a long time to stay focused, not get sick, no vacations, no weeks off, no family problems, no (real) work problems, I get it, it’s nasty out there. If you hated the pressure of the Open, no worries, that’s why it’s only three weeks long. Maybe there’s something there to think about though? Are the expectations you feel from outside or are they from inside you? There’s some real sports psychology stuff there, maybe it’s not worth looking into, but chances are, it is.

***Remember this week and moving forwards there is no 7am class on Thursdays. That means, the other 4 days of the week are good to go. Monday, Tuesday, Wednesday and Friday at 7:00am are still happening. If this seems redundant, or like I’m saying the same thing multiple ways, it’s because I’ve been taught by your questions that this is necessary.***

Workouts:

Monday: Push Press 3 RM

Tuesday: “Angie” For Time: 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Air Squats

Wednesday: Back Squat Max 5

Thursday: Max Rounds in 12 Minutes of: 8 Alternating Pistols, 12 Hang Power Snatches 95/65, 16 GHD Sit-ups

Friday: The Complex for Max: 1 Sumo Deadlift High Pull, 3 Power Cleans, 5 Hang Squat Cleans. Gotta do 7 rounds in the session.

Saturday: Teams of 4: Max Reps in 15 minutes: 40 Double Unders Causes the team to rotate, Max Push-ups, Max DB Step Overs 50/35, GHD Facedown Hold

Yikes! Soreness? I hope it’s not too bad, hopefully the lunges on Wednesday helped alleviate some soreness and spared your legs for the weekend! This next week is gonna be awesome. Look forward to the workouts, with any luck they’ll prepare you for 26.3, and you’ll be cruising!

***SCHEDULE CHANGES***

1st, this will be the last week of 7am Thursday Mornings. The class will switch to M/T/W/F each week. Thanks for understanding guys, the website will updated to reflect this change ASAP, and it’ll happen this week, but not next week and beyond.

ALSO, Spring Break Closure this year will scheduled from April 6th – 11th. I hope you already have plans to head out to wonderful sunny places and this fits perfectly within your timing. If not, bummer, I’ll be posting home workouts this year to help stretch you and keep you moving, they’ll be nice and easy, and if you remember covid times, they can be pretty nasty 🙂

Workouts:

Monday: For Time: Row 35/25 Cals, 30 Toe to Bars, Row 35/25 Cals, 8 Wall Walks, Row 35/25 Cals, 30 Thrusters 115/75

Tuesday: Clean Max 3

Wednesday: Max Rounds in 8 Minutes of: 12 Push Presses 75/55, 12 Overhead Squats 75/55, 12 Sumo DL High Pulls 75/55

Thursday: Gymnastics! L-Sit, Cartwheel, Skin the Cat, Pistols

Friday: 26.3

Saturday: Teams of 3: Max Reps in 15 Minutes: 200m Run Causes the Rotate, Max Ring Dips, Max Knees to Elbows, or stuff that makes sense 🙂