WOD

Here’s the workouts guys!!

Workouts:

Monday: Drag Races: 25 KB Swings 53/36 400m Run, rest plenty 5 rounds.
Tuesday: 1 Bar Muscle-up, 1 Chest to Bar Pull-up, 1 Chin over Bar Pull-up, 1 Toes to Bar, 10ft Handstand Walk, 15 Wall Ball Shots, Max Rounds in 12 Minutes
Wednesday: Clean and Jerk Max 2
Thursday: 5 Rounds Row 500m/400m/300m/200m/100m, 15 Bench Presses 135/95
Friday: 3 Rounds for Time: Wear a Vest: 15 Air Squats, 16 Walking Lunges, 17 Burpees, 400m Run
Saturday: Buddy Buddy Front Squats, with 4 sets of 10 though, 3 rounds. 95/65, 125/85, 155/105, 185/135

Nice full week!! Rest up this weekend, eat enough food guys, and we’ll be ready for it!!

Monday: 10 Rounds for Time of: 7 Power Snatches 135/95, 7 Handstand Push-ups

Tuesday: Dip for 1 RM and Annie

Wednesday: Deadlift Max 3

Thursday: Max Rounds in 20 Minutes of: 16 Alt. DB Split Cleans (One DB 50/35), 8/8 DB OH Lunges (One DB 50/35), 4 Wall Walks

Friday: Pull-up Max 1, Full GHD Run Down

Saturday: With a Buddy! I go, You go for Max Rounds in 16 Minutes of: 10 Thrusters (1155/75 lb), 10 Ring Push-Ups

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!