WOD
Wednesday! Big time heavy day for the crew!
Come work on your overhead! Great day to develop your ability to put weights overhead, which is the hardest place to put them from a strength and flexibility standpoint. “If it was easy, everyone would do it.”
Push Press for Max 3
We do one workout like this to allow us to actually train you on the movement. It might seem more fun, or more effective to have more elements within the session. Having this set up allows your coaches to really dig into your movement, prescribe corrective exercises, challenge you with more sets, drop sets, extra auxilliary work that is specific to your goals, etc. etc. Why just pack the hour full of “stuff” that you have to do instead of “be given” just what you need to improve and the time to implement it so you can get as good as you can get? The difference is found between these two words: “maximal” and “optimal.” There is a difference, and one is more difficult to find. I’ll let you decide.
Tuesday! Can you do heavy work tired?
Maximum rounds in 12 Minutes? Dang. I’d get like 1 maybe, with less weight 🙂 AND THAT’S OK! Certainly it’s cooler and indicative of high levels of fitness if you get more than 1 round, 2, 3, whatev, but turning up and doing what you’re capable of is all that’s ever asked 🙂
Max Rounds in 12 Minutes of:
60 Double Unders
40/30 Calorie Row
5 Deadlifts 275/225
This workout will test and develop our ability to be focused to lift heavy weight after huffing and puffing through some serious cardio-type work (jump rope and rowing machine). This is a very life normal task, get kinda tired, and then move the heavy thing. Happens all the time in real life, not like city life, but like country life.
Monday! The first day of the rest of your life. Your sore life 🙂
Kind of a lot for a Monday! But remember, these workouts are programmed for the best and scaled for the “Rest” (i.e. you and I). It’s not expected that most people will be able to bust out 125 pull-ups in any reasonable time frame, but within about a 15 minute time frame how much of this is reasonable for you to do? Maybe three rounds? Maybe 5 rounds of 15? Maybe some other variant that makes sense to you (ultimately the coaches have the call) is really what we’re after.
The Workout:
5 Rounds for Time of:
25 Wall Balls Shots 20-10’/14-9′
25 Pull-ups
We’re always looking to make strong squatters, and stronger pull-ups. Workouts like this fit the bill perfectly. If you can squat fast, deep and with extra weight you are very very fit compared to “regular” people. If you can do 1 pull-up, nevermind how, you are in the top 1% as far as pull-up power is concerned for sure. By top 1% I mean, grab 100 people off the street and make them try a pull-up, you think you’ll get more than one person who can do one? I sure don’t. It’s a great lifetime goal for many athletes. So we scale the pull-up, doing things that will eventually get us to the pull-up is the key!
Saturday! What a doozey! Thank goodness you get a buddy to share the “fun” with!
Workouts like this need a buddy. How much more yardwork can you get done with two people who want to do it, than just one person? I usually think that it’s like the work of three people, with just the two of you. This workout is no different! Lots of hard work, when shared, you two will go after it, and have a great time. When you’re finished you’ll have that after-glow, you know?
For Time with a Buddy:
40 Box Jump Overs (30/24)
200ft Wheel Barrow Walks
40 Barbell Lunges 115/75
20 Muscle-ups
40 Hang Power Cleans 115/75
20 Front Squats 115/75
40 Synchro Bar Facing Burpees
Wheel barrow walk is where you hold your buddies feet off the floor and they’re planking, they then walk forward on their hands. Super fun, should be done indoors for sure.
Friday is like my favorite double day!
***Remember 4:15pm is our only PM Class on Fridays! Thanks!!***
We don’t do a ton of double days, but this week I guess we have two! You’re “welcome??” HA 🙂 Today is perfect though, come in, get loose, crank some heavy barbell work, that’s actually never going to be that heavy, and then give our old favorite Annie a good go. Very cool.
Sumo DL High Pulls for 3’s
-and-
Annie
50/40/30/20/10 For Time of:
Double Unders and Ab-Mat Sit-ups
Remember: NO GHDs, scale the sit-ups, and if you’ve done it RX under 7:00 that means you can add a set of 60 at the start, if you want to. You might just not want to, are you gonna get so unfit getting 6:58rx again? I think not Jeeves. Carry on!
Thursday is for the strong. Which also includes you! See you soon!
This is such a great workout! 3 modes of potent hip extension, with the sole purpose of helping you live a better life with more confidence, security, ability and happiness.
“Christine”
3 Rounds for time of:
Row 500m/400m
12 Deadlifts 185/135
21 Box Jumps (24/20)
Under 12:00 is a LEGIT goal, it’s super hard to keep the pace up over the course of so many reps and so many rounds. Enjoy trying to beat it!