WOD

***Rowing below***

Hey guys!  I’ll be gone this week in California judging the Games!  Big deal, there’s only 10 of us judges going! Quite the honor to say the least 🙂

For this week, I’m only gonna send 1 mega post.  You guys are pro’s though, the zoom info doesn’t change, the same link will work.  Find it immediately below 🙂

Zoom Times: 11:00am

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

Meeting ID: 543 692 6158

Passcode: 162313

Sunday’s Stretchying Session (BT3):

Zoom ID: 874 1222 5401

No passcode 🙂

 

Monday:

Monday:

30 MU’s for time.

We’re gonna work an interval of some kind, and scaled muscle ups of some kind of pull-up and dip work!

Tuesday:

5 Rounds for Time of:

10 Toes-to-Bar/Lying Leg Raises
15 Bent Over Rows
20 Overhead Walking Lunges 25/15
Run in place for 2 minutes

Wednesday:
For Time:

Row 1k
50 Lunges 45/33 – barbell on back is the idea
Row 750
35 Lunges 45/33
Row 500
20 Lunges 45/33

OR:

100 Sumo DL High Pulls 55/33
50 Lunges
75 Sumo DL High Pulls 55/33
35 Lunges
50 Sumo DL High Pulls 55/33
20 Lunges

Thursday:
Bench Press x3 with Barbell Rows a plenty afterwards

OR

4 Max Sets of Push-ups, followed by 200 banded pull-aparts, or rows of some kind

Friday:

AMRAP in 10 minutes
30 Jumping Jacks
15 Dumbbell Snatches (35/20 lb)

Saturday:

Go to a track!  Or double the distance and ride a bike or row!
6 x 400m Run with 4 minutes rest each

Monday:

For Time:
21-15-9
Power Cleans with something pretty heavy
-and-
75/50/25
Sit-ups

 

Rowing!

Monday

Rest Day, hopefully you guys dug something up from before, thanks!

Tuesday

3 Rounds all out

850m

Rest 5 Minutes

 

Wednesday

For Time

40 Calories

Rest 90 seconds

30 Calories

Rest 75 Seconds

20 Calories

Rest 60 seconds

10 Calories

 

Thursday

Repeat 5 Rounds

Max Meters in 80 Seconds

Rest 3 minutes

 

Friday

4 Rounds of:

200m on, Rest 70 Seconds

-then-

4 Rounds of:

100m on, Rest 35 Seconds

-then-

4 Rounds of:

300m On, Rest 105 Seconds

 

Saturday

Row 3000m.

Hold your 1k pace.  Each time your pace rises above the 1k pace for more than like two strokes, take a 20 seconds break (full break, no rowing).  Note time to completion.

Monday

Row for Max Watts

Hold 90% for as long as possible, once impossible, rest 3 minutes and try again, once unable, then you’re done for the day.  No more than 6 rounds.

Zoom! For Friday and Saturday.  Workouts for both days below 🙂 Happy scrolling!

Friday Zoom Times: 11:00am

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

Meeting ID: 543 692 6158

Passcode: 162313

 

Sunday Zoom!

BT3 ON SUNDAY at 5:00pm

Zoom ID: 874 1222 5401

No passcode 🙂

 

Here’s the workout:

Max Rounds in 15 Minutes of

20 DB Overhead Squats (10 left, 10 right)

30 Squat Thrusts (Half Burpee)

40 Flutter Kicks

 

Squat Thrust: A.K.A. the “Half Burpee”.  Hands down, feet back to push-up position, bring feet forward and then stand back up.  NO chest to floor component 🙂

Flutter kicks: Lay on your back and with your feet about a foot off the ground, scissor your legs up and down quickly.  Each time your legs cross each other is a rep.  Try to keep your lower back against the floor using your stomach muscles!

 

Advice:

The Overhead Squats should be tough for 10, but done with a weight/depth that keeps you from twisting, going on your toes, or anything bad technique-wise.  Explore the load here, make it heavy as you can still get 10 reps with your off hand.

Warm-up:

I think warming up with some Squat Therapy reps intermingled with pass-throughs and some 90-90’s is just darn smart.  Stretch the hamstrings to make way for life, and you should be good to go!

 

 

Intervals!

Yesterday was fun.  Let’s take a simpler approach 🙂

Warm up enough to be really ready, then:

3000m Time Trial

 

Saturday:

The Workout!

Scales, and L-sits for 20 minutes-ish and then:

 

Max Rounds in 12 minutes of:

15 Power Cleans with Something cool (Sandbag, duffel, case of La Croix, barbell, etc)

12 Candle Sticks

9 Military Presses (barbell, DB’s, cinder block, etc.)

 

Warm-up:

Do the Scales and the L-Sits for at least 20 minutes to get things rolling, make sure you do a bunch of arm swings to prep for inchworms, and then practice the clean for a while to get it solid and the loading appropriate to where you can do all 15 in a row and have it be tough when you get there 🙂 SMASH it.

 

Rowing:

Warm up really well, and then smash the start!

For Max Rounds:

Row 300m – ALL OUT

Rest twice as long as it took to row it

Stop when you complete a round that is 5 seconds longer than your best round.

If you’ve done more than 6 rounds stop, and you probably should have tried harder on your first round, or the second 🙂

 

Look that up, serious.

The Workout:

5 Rounds for Reps

:45 on :15 off Kneeling Squats (hold onto something so it has some weight to it)

:45 on :15 off Hand Release Push-Up to 1/2 Push-up

:45 on :15 off Lying Leg Raises

 

How filthy am I in this demo video!!  I forgot we needed it and I just got in from working on my truck for a few hours!!  WHOA!  HAHAHHA 🙂

Warm-up: something on the order of:

Arm Swings

Push-up Pluses

Balance Drills and Single legged stuff

Planks

Practice and load the moves and

GO!

 

Rowing:

Row 150 Calories for Time

Every 20 Strokes do wait 20 seconds

Zoom!

Zoom classes: 11am

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

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

For Time: (sorry this is so long and confusing!!)

50 Hollow Rocks

Run in place/bike or row 1 minute

50 Russian Twists

40 Walking Lunges (or any lunge that feels better to you)

50 Russian Twists

30 Mountain Climbers

Run in Place 1 minute

30 Mountain Climbers

50 Russian Twists

40 Walking Lunges (or any lunge that feels better to you)

50 Russian Twists

Run in Place 1 minute

50 Hollow Rocks

 

Feel free to scale the distances, and the reps!  It is kind of a lot 🙂

 

Warm-up:

Let’s take good calf time, walks, raises, stretches.  Let’s take good shoulder time, swings and circles, IYT’s and Rotation drills.  Then, figure out the Twists and the climbers and lunges.  Be creative with the lunges so they end up feeling good, and then make the numbers right if you’re scaling a little bit then GO!!

Rock it team 🙂

 

Rowing!

80 Seconds for Calories

Rest 2 Minutes

60 Seconds for Calories

Rest 2 Minutes

40 Seconds for Calories

Rest 2 minutes

100 Seconds for Calories

Rest 2 Minutes

80 Seconds for Calories

Rest 2 Minutes

60 Seconds for Calories

Rest 2 Minutes

120 Seconds for Calories

Rest 2 Minutes

100 Seconds for Calories

Rest 2 Minutes

80 Seconds for Calories

Rest the rest of the day.  How far off are the first and last 80 seconds???

No zoom today!

 

Here’s the workout:

Max Rounds in 15 Minutes of

20 KB/DB Swings

40 Push-up Shoulder Taps

80 Flutter Kicks

 

Push-up shoulder Tap: Hold the top of the push up, bring your right arm up to tap your left shoulder (cross it over really), then put it back down, then bring the left arm over to tap the right shoulder, that’s 2 reps 🙂

Flutter kicks: Lay on your back and with your feet about a foot off the ground, scissor your legs up and down quickly.  Each time your legs cross each other is a rep.  Try to keep your lower back against the floor using your stomach muscles!

 

Warm-up:

I think warming up with some Squat Therapy reps intermingled with pass-throughs and some 90-90’s is just darn smart.  Stretch the hamstrings to make way for life, and you should be good to go!

 

 

Rowing Intervals!

Try “Jerry”

For time:

Run 1 Mile

Row 2k

Run 1 Mile

 

Happy Indigenous People’s Day!

Zoom Times: 11:00am

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

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout:

75 Thrusters (some weight, empty bar, cinder block, pair of 25’s etc.)

***Every Minute, stop and do 3 Burpees***

Super nasty workout, get into a groove and get through those burpees quickly!!!

 

The Warm-up:

This is a great day for all sort of ground work drills.  Calf raises, mountain climbers, thread the needle stretches, hollow rocks, side planks, hammy drills with bands, all that good stuff for long enough to get it going, then do a few good reps of Thrusters, and devise a plan for smashing, then do so.

 

Rowing:

***Get a pair of small DB’s for this, like somewhere between 10’s and 20’s

7 Rounds

:45 Second ROW

:30 Seconds Seated Curl and Presses

:15 Seconds REST

 

So you row, then your timer stops, then you grab the DB’s at your side (while staying seated) then curl and press them overhead for reps in 30 seconds, then at :30 on your rest counter, put them down, wait :15 more, then smash another :45 seconds.  Gonna be nasty!!