WOD
Tuesday! The 26th Already!
You got what you asked for! A 30 minute workout! Not really 🙂 No one asked for 30 minute workouts, ever, you can keep trusting your training partners to have your best interests in mind! But really it’s a nice interval session, you smash the bar for reps, getting what, 15-20? And then proceed directly to the wall and start making strict reps until you can’t anymore, you get what, 10-15? And then rest the remainder of the 6 minutes, until it rolls over then go again! So start at 0:00, 6:01, 12:01, 18:01, and 24:01. If that helps, rad. If not, don’t worry, the coaches got it 🙂
Remember guys: to be truly fit, we must learn and attempt to master complex movements and the rudiments of gymnastics! If we avoid these movements out of fear, distaste, or any other reason, you’re just shooting your future fit-ass self in the foot!!!
The Workout:
On a continuous clock, every 6 minutes for 5 Rounds For Reps of:
Max Unbroken Hang Power Snatches (105/70)
Max Unbroken Strict Handstand Push-ups
Scaling is as easy as 1, 2, 3! Reduce load, reduce range, or both! Come have fun with your friends, and enjoy getting after it!
Monday Yay!!!!
Pull-up Day!!!! Remember guys, pull-ups are really hard, and REALLY important! They are a great relative strength measure (how strong you are to yourself) which is why I’m not really that good at them! Ha 🙂 Let’s take good time to train this movement, get better at the swing for kipping, at the initiation for strict, and then with any luck the 10 rounds will just breeze right on by!
The Workout:
10 Sets For Time: 1 Weighted Pull-ups (45/30#) 3 Strict Pull-ups 5 Kipping Pull-ups
Option A: 1 Strict Pull-up (band OK), 3 Kipping Pull-ups, 5 Jumping Pull-ups
Option 1: 1 Self-spotted pull-up (rings), 3 jumping Pull-ups (low bar), 5 Ring Rows
The options are to help you get a vision of the scaling options, there’s more that we can do besides these, but just to give an idea so that no matter where you fall on the pull-up spectrum know there’s something for you to do! Come get fitter!
Saturday October 23rd! ERG WOD and Partner Heavy Grace!
If we haven’t been plugging it enough, today is the day! 9am to 3pm, be here or be square!!
***7AM CLASS TODAY***
This workout should be fairly thunderous, trade reps, all the way to 60. Ideally it’d take about 5 minutes, which is what it took Froning to do solo back in the day at the Games, but in typical fashion, We ain’t as good as him…
The Workout:
For Time:
Partners! I do one, you do one, get through it together!
60 Clean & Jerks (Choose a heavy to moderate load)
Ideally the same bar is chosen, but certainly two different bars and thus weights can be used as well.
Friday the 22nd: For those Frought with Future Fitness Forays
***Remember guys, Saturday’s class is at 7:00am!***
6 Rounds I know does legitimately seem like a lot of rounds. But it’s “only” 400’s, which puts the workout at 1.5 miles of running, which is a distance that we do regularly accomplish, so chin up! The height on the box overs, we don’t really mess with 30″ too often either, having your hands to help you out is going to make 30″ more doable for sure, and the 24″ for ladies as well, so be smart there, have fun with it, and you’ll get through it!
The Workout:
6 Rounds For Time:
400m Run
12 Box Jump Overs (30/24”)
– Athletes may touch the top
of the box with their hands
Of course all our regular scaling options are in the works for today, so look forward to those options, to keep your progressing and getting fitter everyday!!
Thursday the 21st! Orionids meteor shower! Pesky moon messing it up though :/
***ERGWOD*** is coming Saturday 9am-3pm, if you haven’t registered, DO IT. Otherwise you’ll miss out on hanging out, having fun and smashing on rowers, bikes, and ski ergs, to the ultimate improvement of your technique allowing you to get further faster in your workouts! But let’s be serious, it’s about the hang out, come play!
***SATURDAY’S CLASS*** The morning class will be shifted earlier, to 7:00am, so that we can do that, and have the 8:00 hour to set-up, and check everyone in who’s coming to the event that day. Plan accordingly!
It’s a heavy day! Is it a squat? Is it a press? NOOOOO! It’s a Thruster! Combine the two, and jam out!
The workout:
Thruster for 1 rep Max!!
DB’s can be used of course, they’re just more dicey, don’t drop them and break my dumbbells! [hugs]
Wednesday the 20th: Kettlebells and Sweating, a typical combination
***ERGWOD*** is coming Saturday 9am-3pm, if you haven’t registered, DO IT. Otherwise you’ll miss out on hanging out, having fun and smashing on rowers, bikes, and ski ergs, to the ultimate improvement of your technique allowing you to get further faster in your workouts! But let’s be serious, it’s about the hang out, come play!
***SATURDAY’S CLASS*** The morning class will be shifted earlier, to 7:00am, so that we can do that, and have the 8:00 hour to set-up, and check everyone in who’s coming to the event that day. Plan accordingly!
A good ole fashioned KettleBell day! For clarity, the “Up-down” is the burpee without the push-up part. Hands on plate, feet back to plank, jump feet back in, and then jump onto the plate, step or jump off, and repeat as desired.
The Workout:
For Rounds & Reps:
AMRAP 5:
5 Hand to Hand KB Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 Russian KB Swings
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry
I wanna know on the last three minute segment who’s gonna be running their KB around to win the distance!!