WOD

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

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

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 🙂

Zoom today!

Zoom Time: 11:00am

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

Meeting ID: 543 692 6158

Passcode: 162313

The Workout:

For Time:

66 Deadlifts with something appropriate (40-80lbs)

33 Box Jumps (16”/12”) or Step Ups

66 KB Swings (35/26)

33 Hollow Rocks

66 ABMAT Sit-ups

33 Jumping Jacks

66 Jumping Squats (oi!)

33 One Armed Thrusters

66 Single Unders or Split Jacks

33 Half Burpees

Don’t be afraid to scale the reps back guys!!  44/22 (33/11 does too!) makes a lot of sense for a lot of peeps!!

Warm-up should be basically leg and arms swings then getting the movements squared away, and then GO! This one will take a hot minute!

Rowing:

3 Rounds of 1000m going 7 HARD strokes followed by 7 easy strokes.  Try to keep the strokes per minute basically the same throughout typically around 30 (26-34) is a good range.  If you’re up in the 40’s or down in the 18’s we’ve got issues.

Rest 4 minutes between rounds.

Mayhem!  Do this at home, at a park, wherever makes sense to you, remember these workouts are the at home offering as either your complete program, or as an adjunct to what you’re doing in the gym.

No zoom today.

The Workout:

Max Rounds in 14 Minutes of:

12 Pistols or Progressions

75 Russian Twists

10 Chair Dips

12 Pistols or Progressions

75 Russian Twists

10 Clapping Push-ups

Warm-up!

Easy Rounds, enough to get the blood flowing and the joints happier:

Side Planks

Push-up Pluses (shoulders forward and back, while elbows stay straight)

Dip Supports

Walking Lunges and/or Air Squats

Check out the moves after that, practice your pistol progressions, something soft enough for the Russian twists, and then stable enough for the dips.  Blast away at rounds team!!

Rowing:

7 Rounds of:

70 Seconds ON

70 Seconds OFF

First two rounds, try to be below your 500m pace, then try to stay within 5 seconds of it for the rest 🙂

Here we go guys!

Zoom Times: 11:00am

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

Meeting ID: 543 692 6158

Passcode: 162313

The Workout:

Max Rounds in 15 minutes of:

10/10 Suitcase DeadLifts (hold a KB/DB/Tool Box/Actual Suitcase)

20 Hollow Rocks

14 Lateral DB Step Overs (Hug same object to chest)

20 Hollow Arches

Warm-up: to include all the oldies but goldies, Leg Swings, Goodmornings, Air Squats, Sit-ups and Leg Raises, Flutter Kicks,

Rowing for Monday:

Try this on for size:

Max Burpees in 1 minute (jump high go fast)

Max distance in 30 seconds on the rower

5 Rounds, rest as needed between rounds, at least 4-5 minutes.

Do limit the transition time between burpee and rowing, less is better for this stimulus.