WOD: Mon 01.30.2023 “Haul”
NEWS
- NUTRITION RESET ENDS SUN 2/5!! Get your points into Triib!!
- WEEK 4 BONUS: Meditate for 5 minutes or more, daily. If you’ve never mediated or aren’t sure where to start, try apps like headspace or calm
WOD
“Haul”
7 Rounds
7/7 DB Hang Clean+Jerk
14 V-Ups
14/11 Calorie Bike
Weight: 50/35
7 Rounds
7/7 DB Hang Clean+Jerk
14 Tuck-Ups
12/9 Calorie Bike
7 Rounds
5/5 DB Hang Clean+Jerk
10 Leg Lifts
9/6 Calorie Bike
Weight: 25/15
WOD GUIDANCE & GOALS
Per side, do 7 hang clean and jerks (unbroken) on your non-dominant side, then 7 on the other. V-ups are potent and will smoke your hip flexors and abs, so strategically break them into two sets (7 and 7 or 10 and 4.) Then on the bike push to complete the designated calories in :60 or less, or scale calories to meet the time domain. Target 16 minutes.
Post Time to Comments.
HOME WOD
7 Rounds
7 Push Ups
14 V-Ups
200 Meter Run
ENDURANCE
8x400m, rest 2:00
WOD: Sun 01.29.2023 “Knock Me Down”
WOD
“Knock Me Down”
AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
15/12 Cal Bike
10 DB Thrusters
10 Burpees
Rest 1 Min
Weight: 50/35
AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
12/9 Cal Bike
10 DB Thrusters
10 Burpees
Rest 1 Min
AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
9/6 Cal Bike
10 DB Thrusters
10 Burpees
Rest 1 Min
Weight: 25/15
WOD GUIDANCE & GOALS
Target 5-6 rounds for this beauty! The 200 will take around :60, and the ring rows plus the dips will take around the same amount of time. YOU decide what kind of dips you’d like to do (ring, bench, box)! Then, spend no more than :75 on the bike. Scale calories to meet the stimulus. Choose dumbbells that are heavy, but round one you can do all 10 rep unbroken. In later rounds you may have to break the set into 6/4 reps. Push your burpee pace to complete them under a minute, and then REST!
Post Rounds to Comments.
WOD: Sat 01.28.2023 “Clarity”
WOD
“Clarity”
Overhead Squat
3×10, across at 60-65%
3 Rounds
10 Deadlift
50 Double Unders
Overhead Squat
3×10, across at 60-65%
3 Rounds
10 Deadlift
15 Attempts
Overhead Squat
3×10, across at 60-65%
3 Rounds
10 Deadlift
75 Single Unders
WOD GUIDANCE & GOALS
Overhead squats require tremendous balance, and flexibility in both your shoulders and legs. If you’re rocking a pvc pipe or empty barbell today, awesome! You have the opportunity to improve your range of motion and form for the next time these are programmed! Coaches will help you work up to a light-moderate weight for your sets of ten. Reps 7-10 will start to get spicy! Record your weight.
WOD: Fri 01.27.2023 “Wish on an Eyelash”
WOD
“Wish on an Eyelash”
5 Rounds
20/15 Calorie Row
20 DB Step Ups, 20″
Rest 2 Minutes
Weight: 50/35
5 Rounds
15/12 Calorie Row
20 DB Step Ups, 20″
Rest 2 Minutes
Weight: 35/26
5 Rounds
12/9 Calorie Row
14 DB Step Ups, 20″
Rest 2 Minutes
Weight: 25/15
WOD GUIDANCE & GOALS
Built in REST!! Complete the calorie row in :75 or less. Then, grab 1 dumbbell for the 20 step ups. Complete the step ups in :60, before you rest for two minutes! Each round will take about 2:00-2:30 minutes. Record TOTAL TIME!
Post TOTAL TIME to Comments.
HOME WOD
5 Rounds
300 Meter Run
20 Step Ups, 20″
Rest 2 Minutes
ENDURANCE
Run 4 miles
at the end of mile 1 do:
8 x :30 sprint/:30 jog
then complete the remaining miles
WOD: Thu 01.26.2023 “Farmer Refuted”
WOD
“Farmer Refuted”
800 Meter Run
21 Wall Balls
21 Toes to Bar
600 Meter Run
18 Wall Balls
18 Toes to Bar
400 Meter Run
15 Wall Balls
15 Toes to Bar
200 Meter Run
12 Wall Balls
12 Toes to Bar
Weight: 20/14
800 Meter Run
21 Wall Balls
21 Knee Ups
600 Meter Run
18 Wall Balls
18 Knee Ups
400 Meter Run
15 Wall Balls
15 Knee Ups
200 Meter Run
12 Wall Balls
12 Knee Ups
Weight: 14/10
600 Meter Run
18 Wall Balls
18 Leg Lifts
400 Meter Run
15 Wall Balls
15 Leg Lifts
200 Meter Run
12 Wall Balls
12 Leg Lifts
100 Meter Run
9 Wall Balls
9 Leg Lifts
Weight: 10/6
WOD GUIDANCE & GOALS
Run the 800 at a moderate pace, coming in the door at around 4 minutes. From the door to your wall ball, catch your breath so you’re ready to pick up your medball. Do the wall balls unbroken or in two sets (15/10 or 11/10.) Do the toes to bar in 2-3 sets (8/7/6 or 15/6.) With each run try to speed up and with every set of wall balls try to go unbroken. Target 18 minutes.
Post Time to Comments. Compare Scores HERE.
HOME WOD
800 Meter Run
21 Squats
21 Leg Lifts
600 Meter Run
18 Squats
18 Leg Lifts
400 Meter Run
15 Squats
15 Leg Lifts
200 Meter Run
12 Squats
12 Leg Lifts
ENDURANCE
Rest
WOD: Wed 1.25.2023 “Mallrat”
WOD
“Mallrat”
21-18-15-12-9-6-3
KB Swings
KB Sumo-Deadlift High Pull
Box Jump Overs, 20″
Weight: 53/35
21-18-15-12-9-6-3
KB Swings
KB Sumo-Deadlift High Pull
Box Step Overs, 24″
Weight: 35/26
18-15-12-9-6-3
KB Swings
KB Sumo-Deadlift High Pull
Box Step Overs, 20″
Weight: 26/18
WOD GUIDANCE & GOALS
Choose a weight for the kettlebell that you consider to be on the lighter side. The rounds of 21, 18 and 15, purposefully break the swings and sdhp into two sets to save your grip. Keep a steady pace on the box jump overs, pushing the last few rounds. Target 15 minutes.
Post Time to Comments.
HOME WOD
21-18-15-12-9-6-3
Plank Taps
Deadbugs
Box Jump Overs, 20″
ENDURANCE
5x
200m hard, 200m moderate, 100m easy
WOD: Tue 01.24.2023 “Broken Bicycle”
NEWS
- WEEK 3 BONUS: Eat 2 or more meals without any distractions. That means no phone, driving, computer or tv while eating. And better yet, try to eat WITH someone to make your meal an experience!
WOD
“Broken Bicycle”
10 Rounds of
AMRAP 1
Bike for Cals
Rest 3 Min
WOD GUIDANCE & GOALS
Get uncomfortable! Goal is to keep your RPM at 60+ and be consistent from round to round. You’ll have plenty of time to recover so don’t be afraid to push!
Post Total Cals to Comments. Compare Scores HERE.
HOME WOD
10 Rounds of
AMRAP 1
Run for Meters
Rest 3 Min
ENDURANCE
Rest
WEATHER ALTERT: Schedule Update
Schedule Update: Teens and 5:30pm classes are cancelled tonight Mon 1/23. Stay safe and remember proper deadlifting technique when you shovel!
WOD: Mon 01.23.2023 “Smart Out There”
NEWS
- WEEK 3 BONUS: Eat 2 or more meals without any distractions. That means no phone, driving, computer or tv while eating. And better yet, try to eat WITH someone to make your meal an experience!
WOD
“Smart Out There”
STRENGTH
Clean Complex
Hang Squat + Squat
3 sets at 70, 75, 80, 85%
FOR QUALITY
EMOM 12
1 – 5-10 strict pull ups
2 – 15-20 HR Push Ups
3 – Plank Hold
4 – REST!
STRENGTH
Clean Complex
Hang Squat + Squat
3 sets at 70, 75, 80, 85%
FOR QUALITY
EMOM 12
1 – 5-10 Banded Strict Pull Ups
2 – 15-20 HR Knee Push Ups
3 – Plank Hold
4 – REST!
STRENGTH
Clean Complex
Hang Squat + Squat
3 sets at 70, 75, 80, 85%
FOR QUALITY
EMOM 12
1 – 5-10 Ring Rows
2 – 15-20 Bench Push Ups
3 – Plank Hold
4 – REST!
WOD GUIDANCE & GOALS
LOVE a good complex! Coaches will help you break down the technique to perform one hang squat clean plus a squat clean. You’ll gradually build to a moderate effort (7/10) and do the complex three times at four different weights. If your form starts to break down, decrease your weight and dial it back in. Record your weights.
Then for QUALITY, spend no more than :30-:40 doing strict pull ups on minute one of the EMOM. Minute two, spend no more than :30-:40 on hand release push ups. And minute three hold a plank (elbows or hands) for the entire minute. Range of motion is EVERYTHING both the pull ups and push ups. Record the reps that you chose to complete for pull ups and push ups.
Post Weight + Mods to Comments.
HOME WOD
EMOM 12
1 – 200 Meter Run
2 – 15 Push Ups
3 – 20 Sit Ups
4 – Rest
ENDURANCE
20 x :30 hill sprint, walk down
WOD: Sun 01.22.2023 “Fight Folks”
WOD
“Fight Folks”
10 Rounds
100 Meter Farmer’s Carry
200 Meter Run
Weight: 70/53
10 Rounds
100 Meter Farmer’s Carry
200 Meter Run
Weight: 53/35
7 Rounds
100 Meter Farmer’s Carry
200 Meter Run
Weight: 35/26
WOD GUIDANCE & GOALS
Shuffle the kettlebells at least 50 meters before taking a strategic break to rest to your grip. Then shuffle them back to the start. The faster you move, the less your grip is taxed. Then, feeling light as a feather, sprint 200 meters in :60 or less. Target 25 minutes.
Post Time to Comments.