WOD

Wednesday and Beyond!

Hey guys, we’re gonna take a short recess while the air quality is really terrible.  In the gym we’re only going to be lifting heavy for the next few days.  We’re gonna hold off on zoom until the air is better.  200+ is just too high to be huffing and puffing like the awesome athletes you are.  Protect your blood and your lungs long term by being smart in the short term.

 

Stay tuned daily for updates guys, we’re in the running for worlds worst air, so let’s be smart.

Tuesday’s the Big Day

For what I’m not sure, but what the hell 🙂

 

The Workout:

 

3 Rounds, each for time:

60 seconds Run

7 Burpee Box Jumps

14 Mountain Climbers

21 Thrusters

2-min Rest

 

Do you burpee the way that’s best for you, and then either a box jump or a step up.

You guys know the thruster 🙂

 

Warm-up:

Let’s do a good old fashioned work session for our warm-up.  Start with planks, bridges, clamshells, single leg drills, then work up to arm swings, various push-up drills, and then some extra warm-up reps of: (like 3×20 each or so) Lying Shoulder Drills, 90-90’s, and Hollow Rocks 🙂

 

 

 

 

Rowing:

15 Rounds:

10 Calories as fast as possible

Rest 1 minute

Hooray Monday!!

Zoom is on!

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

Meeting ID: 543 692 6158

Passcode: 162313

 

Here’s the workout:

2 Rounds for Max Reps of:

3 Minutes of Sumo Deadlift High Pulls (A lighter weight, try to go for 3 minutes straight, like 75-100 reps!!)

3 Minutes of Alternating Pistols (Progressions Typically)

***Scaling to include lunges, or split squats for sure also :)***

3 Minutes of Jump Throughs (Chairs, or P-Lets, or boxes etc.)

 

Advice: Make the SDLHP pretty light, work the everloving S out of your pistols, perfect reps every rep, be hard on yourself!  And try to be active through the jump throughs, feel the abs, the upper body, the elbows, the legs.

 

 

Warm-up:

Quarantine 3 Sets of 10:

Push-ups

Lying Leg Raises

1 Arm Overhead Squats (alternating)

Lying Floor Drill

 

 

Rowing:

Make sure you warm-up really well 🙂

4 Rounds for max meters, resting 5 minutes each round:

Max Push-ups in 1 minute

Max Meters in 40 seconds

Saturday’s Session for Strength (and fitness)

And the Zoom instructions for BT3!

 

YOGA ON SUNDAY at 5:00pm

Zoom ID: 874 1222 5401

No passcode 🙂

 

The Workout:

60 Euro Presses

***Every 10 Reps, stop and run for 1 minute***

 

[For Clarity the “Euro Press” is:]

Hands to DB’s

Burpee Down

Push-up

Row Right

Row Left

Jump Feet back in

Power Clean

Thruster

-that’s one-

 

 

 

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 the Euro Presses, and devise a plan for smashing, then do so.

 

Rowing Mayhem:

3k Time Trial

 

TGIF fo’ real!

The penultimate post for the week!

Zoom Times: 11:00am

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

Meeting ID: 543 692 6158

Passcode: 162313

 

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 etc)

12 Candle Sticks

9 Stationary Inchworms

 

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:

Let’s smash on this old favorite 🙂

1 Minute of Rowing for Calories

1 Minute of Planks

Thursday is the day most people take off

BUT NOT YOU!!

No zoom 🙂

Here’s the workout:

3 Rounds for Time of:

20 Hollow Body Pull-Overs

30 Russian Swings with something (KB, DB, Weight Plate, Backpack, ToolBox, Rock etc.) 🙂

Run in place for 3 minutes (HARD)

 

I’m not going to post a video running in place!

 

Warm-up:

Spend time getting your calves warmed up, do some banded hamstring stretches to get ready for KB work, and then some (more) hollow rocking to get acquainted with the position for the hollow body pull-over 🙂 Some lighter swings are always smart, and maybe some jumping jacks too to ensure good calves.  Then rock it!

 

Rowing:

Once 🙂

100m

Rest :30

200m

Rest :45

300m

Rest 1:00

400m

Rest 1:15

500m

Full Rest

Try to row each interval at your 500m pace +:01 per each.  So, the 100m is on pace, the 200, is pace +:01, the 300m is pace +:02, 400 – :03, and 500 +:04.  Think positive 🙂

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

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