WOD
Tuesday, the day before, the day before.
A nice short burner guys, dig in and be aggressive! Both moves should not try your abilities, this is about MAX ROUNDS in 7 minutes, the problem should be the compounding of the fatigue, not the difficulty of each movement whatsoever. For Example, if I was doing 30 inch jumps, i’d have to step in and really wind up for each one, that would slow me down. And Horizontal Ring Rows (rings to chest) are basically one at a time after like the first 2. So I’d spend a ton of time resetting and getting the juice to make each rep. in 7 minutes I’d be tired yeah, but not SPENT. For someone who’s elite, 30 inch jumps are like easy, and these rings rows take about 12 seconds to do all 7. So back to yours truly, I’d be about a 20″ Box, and 4 Rows with my feet against the box and not on top of it each round. I can fly though that height and those reps, and make MANY rounds and at the end of 7 minutes, be SPENT. capish?
The Workout:
AMRAP 7:
7 Box Jumps (30/24″)
7 Horizontal Ring Rows (feet on the box typically)
Also we have pull-ups on Thursday, so today is perfect to build our pulling power without housing our pull-ups. You’re welcome 🙂 It’s also a great day to show up! Keeping the frequency of high intensity work is key to maintaining and building fitness, I know thursday is a killer, but don’t fret, we’ve got this wired, and this workout is perfect for this week and for getting you ready and able to crush 🙂
Monday of Cornucopia Week!
Hey guys!! Schedule stuff: Thursday thanksgiving day, a day most everyone gets to not work, we run a killer workout! We’re gonna run, 7am, 8am, 9am, and 10am times to let everyone who wants to come sweat it out do so 🙂 Teams are up on the board in the gym. We don’t have a lot of ability this year to be willy-nilly about when you come and squeezing in another team and all that jazz, so look up there and see what’s available, talk with peeps and get added where you can get added, and if you do so UPDATE THE WHITEBOARD TO REFLECT WHAT’S HAPPENING. Because as always, the fitness butler, is working things to try and help put people where they go best to make it as good as it can be, so if you’re not on my program, you’re on the wrong program man!!
Also, after Thursday morning we’re closed, and then we’re taking Friday and Saturday to be with our (other) families 🙂 Rest up, recover your legs, stretch and go for a walk and stuff. Monday the 29th we’ll be back on with a vengeance to begin the 12 WODS of Christmas, and then straight into new year. As always, a blur, so get ready for killer workouts, great fun and sore legs 🙂
The Workout:
“Holleyman”
30 Rounds for Time:
5 Wall Balls (20/14#)
3 Handstand Push-ups
1 Power Clean (225/155#)
Scaling should include, doing something like 20 rounds instead. A great goal time for 30 rounds is 15-20 Minutes. Very quick transitions, and a resounding lack of hesitation produce times this fast. Maher, just because the rounds look easy doesn’t mean that you’ll get through 30 in 16:24. So chill, do 20 rounds and smoke it, and see how long that takes. HUGS
Saturday! Its back to a team thang!
Sorry for last weeks bait and switch guys!! I had to. We needed to “run” that, and you’re awesome, the times looked fabulous, and hell yeah!
The Workout:
Max Rounds in 12 minutes of:
Buddy 1 does:
5 Front Squats (185/125#)
10 Chest-to-Bar Pull-ups
while Buddy 2 does:
20 Double Unders
***If/when buddy 2 finishes the double unders they wait for buddy 1 to be done with their 5 front squats and 10 Chest to Bar Pull-ups. Once buddy 1 is finished with their round, buddy 2 automatically advances to Front squats the begin their round, and buddy 1 starts doing the 20 double unders. No make-up for double unders not done, it’s OK, you’ve been whipped enough for your crimes.***
Big Block Day! I don’t mean Chevrolet Internal Combustion Engines :/
I mean our big wooden jerk blocks!! Let’s drag those bad boys out to the middle of the gym and have some fun!
The Workout:
6 Sets for Load:
2 Push Jerks + 1 Split Jerk
Ultimately the workout is a triple in essence. If you need to split the whole way through, OK, if you CAN push jerk you should do two of those first! Scaling to include push presses, all manner of drills and skills, and certainly jumping drills to go along with all of this. BRAVO!
Thursday: ya boi big Nate!
This is a board workout! If you’ve got the muscle-ups, then can you get the Handstand Push-ups, then can you swing that big ole’ Kettlebell?! Pretty awesome.
The Workout:
“NATE”
Max Rounds in 20 of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/53#)
In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.
Nate is survived by his wife, Mindi; and his infant son, Parker.
Scaling scaling scaling, that’s the way for sure. 6-10 rounds of movement in this workout is great, mentally prepare for that and you’ll do great 🙂
Wednesday the 17th, so simple, so effective!
Did you learn your lesson last week Liz? Guys, if 80 GHD Sit-ups left you sore for 5 days, the total number you’re doing NEEDS TO COME DOWN! Try 60! For this workout, that looks like 30/20/10 instead of 50/40/30. I’m well aware that the afore recommended 60 is merely half the total number of reps. But it’s enough for you 🙂
The Workout:
For Time:
150 Air Squats
50 GHD Sit-ups
120 Air Squats
40 GHD Sit-ups
90 Air Squats
30 GHD Sit-ups
This workout should also JACK your quads 🙂 I’m excited!!!