WOD
Friday: loooong workout, to make sure we’re all super fit 🙂
Enjoy the sweatfest guys!
The Workout:
“Not Quite Michael”
3 Rounds for Time of:
800m Row or 1600m Bike
50/40/30:
Ab Mat Sit-ups
Back Extensions/Reverse Hypers/45 Deg Extensions/Hollow Arches (for bikers)
Step-ups 24/20
Thursday: Now that we made all that power, let’s make none!
Truth! Without moving technically no work is done, which means no power. It’s just like me to set up a “rule” and then immediately break it 🙂 You’re welcome, it’s called variance, and if we don’t have it in the program, you’ll be set up for failure and I can’t live like that.
The Workout:
1 Minute Each, 5 Rounds for 20 minutes total.
L-sits
Handstand Hold
Active Hang
Front Rack Duck Walk
Just work as hard as you can for the time given and you’ll do great!
Power Clean! So much work, so little time, so powerful!!
This is such a cool deal. We typically talk in average power segments, work divided by time, and time in minutes usually. This yields a number, that number is usually in the lower thousands per minute, which is awesome and way way higher than doing calf raises or rear delt flyes (they have their place, chill out) but when you divide by SECONDS you get a whole different kind of number, and it’s way way higher still, like 5 digits (kinda like my salary!! ha) instead of 4. Let me show you. A single 300lb power clean will yield something around 60,000 ftlbs/min of power, like 2 horsepower almost, granted, for like 5 seconds, but it’s for like 5 SECONDS you’re acting like two horses! Giddy up 🙂
The Workout:
Power Clean for Max 3
Come train the movement, stretch the parts, explore your ability to be powerful in an athletic way instead of how you show up in everyday life, we already know that you’re rocking that and are powerful af in that regard 🙂
An homage to Iron Maiden, in workout form.
Nevermind the numbers, let’s just do the work!!
The Workout:
5 Rounds for Time of: 6 False Grip Strict Ring Pull-ups to Chest (or dogbone!), 6 Overhead Squats 185/135, 6 Sandbag/Medball Over Shoulder 100/50
Anyone get the reference? I hope so, or John’s been playing the wrong music for the past year!
Monday! A really cool workout, barbells, and pushups and stuff!
Hey guys! We had a great time on Saturday toasting and celebrating John and Emma, if you missed it, you missed out! The workout was brutal! I’m sore 🙂 This workout will get things going right on track for sure! A great mix of barbell and gymnastics, strict, jumping and technical, very cool. I also think that it will be downright difficult!
The Workout:
Max Rounds in 14 minutes of: 2 Snatches 135/95, 4 Parallette Push-ups (feet on box jump box), 8 Box Jumps 24/20
Membership number after the drive: 87! Far cry from the 120 goal, but hey, more is more, and you guys are the best, so here we go! Forging into the unknown as we’ve always done, with our only provision an open face, and trust that by doing the right things enough times, it’ll all work out. Pardon the pun!!!
Saturday, two kinds!
AM Workout:
Team Workout!! Max Wall Ball Shots (20-10’/14-9′) as a team in 15 Minutes, “20 Floor Wipers” (135/95) cause the rotate
Noon Workout with BBQ for John and Emma!
John and Emma’s Workout: 9, 11, 2021. In a good marriage, the couple shares the heavy lifting, they hold onto not just each other, but all of life’s burdens while simultaneously running around dealing with all of life’s various challenges, and then hopefully, you’ll get some time to travel and recharge and experience the world together.
SO:
Couple Barbell Sumo Deadlifts, Hang on for dear life while partner runs around putting out fires (reps of movements see below), travel with luggage 🙂
9 Couple Sumo Deadlifts (grab the end of the barbell, and sumo dead together)
-then-
Buddy 1 Holds for dear life on the pull-up bar while other buddy accumulate rounds of:
4 Handstand Push-ups
5 Pull-ups
6 KB Swings
***The team accumulates 11 rounds of 4,5,6 but only while a buddy is hanging on the pull-up bar***
-After each buddy has held once, if the team has less than 11 rounds:
Carry objects (bags, backpacks, DB’s etc.) 200m and then start over again, with 9 Couple Sumo Deadlifts
Once the team has accumulated 11 rounds of 4,5,6 TIME! The workout has a 33:41 time cap (2021 seconds)
I’m a nerd, I know. They’re wedding is 9/11/2021, so 9 Deads, 11 Rounds, 2021 Second time cap 🙂