WOD: Sat 11.20.2021 “Turbulence”
WOD
“Turbulence”
In a Team of 3
10k Row
*rotate every 250m, do 10 sit ups
In a Team of 3
10k Row
*rotate every 250m, do 10 sit ups
In a Team of 3
10k Row
*rotate every 250m, do 10 sit ups
WOD GUIDANCE & GOALS
Go ALL OUT when it’s your turn. There’s plenty of time to rest. Men, aim for 1:30-1:40 split. Women, aim for 1:45-1:55 split.
Post Time to Comments.
WOD: Fri 11.19.2021 “Uniforms”
WOD
“Uniforms”
With a Partner
200 Calorie Bike
Then
3 Rounds
100 Walking Lunges
50 Box Jumps
Height: 24/20
With a Partner
175 Calorie Bike
Then
3 Rounds
100 Walking Lunges
50 Box Jumps
Height: 20″
With a Partner
150 Calorie Bike
Then
3 Rounds
75 Walking Lunges
50 Step Ups
Height: 24
WOD GUIDANCE & GOALS
Grab a buddy and get ready for your legs to burn! To complete the 200 calories, switch off every :45-:60 or as soon as you or your partner start to slow down. Keep transitions fast! Once you complete the 200 calories, then chip away at the three rounds of lunges and box jumps switching every 10-20 lunges, then every 5-10 box jumps. Target 24 minutes.
Inspired by AL
Post Time to Comments.
HOME WOD
1 Mile Run
Then
3 Rounds
50 Walking Lunges
25 Box Jumps
ENDURANCE
1Mile Run
Then
3 Rounds
50 Walking Lunges
25 Box Jumps
WOD: Thu 11.18.2021 “Apollonia”
NEWS
POP UP CLINIC: TODAY Thursday (11.18) at 9:15a, James will be hosting another strength/oly clinic. The clinic will focus on Olympic Lifting, specifically the Bella Complex. The Bella Complex is: 1 clean + 1 shoulder to overhead + 1 front squat + 1 shoulder to overhead. Sign up on Triib!
WOD
“Apollonia”
AMRAP 20
15 Calorie Row
10 Power Cleans
5 Wall Walks
Weight: 155/105
AMRAP 20
15 Calorie Row
10 Power Cleans
5 Wall Walks
Weight: 115/75
AMRAP 20
12 Calorie Row
10 Hang Power Cleans
3 Wall Walks
Weight: 95/65
WOD GUIDANCE & GOALS
AMRAPs are an opportunity to try something new. For today’s workout, push to the row to complete the calories in around :60, or use a heavier weight for the power cleans (2-3 consecutive reps), or do all 5 wall walks. Choose one movement to push you outside your comfort zone. Target 5+ rounds.
Courtesy of PRVN
Post Rounds to Comments.
HOME WOD
AMRAP 20
400 Meter Run
10 Jumping Lunges
5 Wall Walks
ENDURANCE
Rest
WOD: Wed 11.17.2021 “Two Times the EMOM”
NEWS
POP UP CLINIC: TOMORROW Thursday (11.18) at 9:15a, James will be hosting another strength/oly clinic. The clinic will focus on Olympic Lifting, specifically the Bella Complex. The Bella Complex is: 1 clean + 1 shoulder to overhead + 1 front squat + 1 shoulder to overhead. Sign up on Triib!
WOD
“Two Times the EMOM”
100 Meter Run
1 – 15 Russian Swings
2 – :45 Plank
100 Meter Run
1 – 15 Russian Swings
2 – :45 Plank
100 Meter Run
1 – 15 Russian Swings
2 – :45 Plank
WOD GUIDANCE & GOALS
Do NOT underestimate the first EMOM 10. Run 100 meters (:13-:20) on the minute, and use the remaining time to recover. Stay CONSISTENT from minute to minute. For the second EMOM, choose a kettlebell that is heavy, and swing it to eye height. The swings will take :30-:45. Then on the second minute hold a :45 plank. Record your slowest and fastest splits for the 100 meters, and post your weight for the kettlelbell.
Post Times to Comments.
HOME WOD
100 Meter Run
1 – 15 Russian Twists
2 – :45 Plank
ENDURANCE
100 Meter Run
WOD: Tue 11.16.2021 “Snagged”
NEWS
POP UP CLINIC: This Thursday (11.18) at 9:15a, James will be hosting another strength/oly clinic. The clinic will focus on Olympic Lifting, specifically the Bella Complex. The Bella Complex is: 1 clean + 1 shoulder to overhead + 1 front squat + 1 shoulder to overhead. Sign up on Triib!
WOD
“Snagged”
Overhead Squat
5×5, across
AMRAP 8
Max Rep Power Snatch
*every break do 30 sit ups
Overhead Squat
5×5, across
AMRAP 8
Max Rep Power Snatch
*every break do 30 sit ups
Front Squat
5×5, across
AMRAP 8
Max Rep Hang Power Snatch
*every break do 20 sit ups
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 75-80% of your 1 rep max (or 8/10 effort) for the working sets of overhead squats. It’s more important that you reach full range of motion than it is to add weight to your bar. Due to the high demand overhead squats place on your flexibility and core strength, you could be rocking out today with an empty barbell! Post weight to comments.
Post Weight + Reps to Comments.
HOME WOD
AMRAP 8
30 squats
30 sit ups
30 push ups
ENDURANCE
Rest
WOD: Mon 11.15.2021 “#smashingceilings”
NEWS
Thanksgiving Week Schedule
- Mon 11/22 + Tue 11/23 – Regular Schedule
- Wed 11/24 – 5:30a, 6:30a, 8:15a, 9:15a, 4p Teens, 5p, and No 6pm
- Thu 11/25 – ONE CLASS at 8a, and Beer Mile at 9:15a
- Fri 11/26 – Two Classes ONLY 8:15a + 9:15a
- Sat 11/27 + Sun 11/28 – Regular Schedule
WOD
“#smashingceilings”
4 Rounds
6 Hang Squat Cleans
12 Burpees
18 Chest to Bars
24 Double Unders
Weight: 185/135
4 Rounds
6 Hang Squat Cleans
12 Burpees
18 Pull Ups
8 Attempts
Weight: 155/105
4 Rounds
6 Hang Squat Cleans
12 Burpees
18 Ring Rows
32 Single Unders
Weight: 115/75
WOD GUIDANCE & GOALS
Choose a weight for the hang squat cleans that you can cycle for 2-3 reps before having to break. Move at a moderate pace on the burpees. Break pull ups into 6/6/6 or 10/8, and by the third and fourth round sets of 3. Do big sets of dubs/singles. Target 20 minute
Compare Scores HERE
Post Time to Comments.
HOME WOD
4 Rounds
6 Jumping Squats
12 Burpees
18 Push Ups
24 Jumping Jacks
ENDURANCE
5 mile time trial
WOD: Sun 11.14.2021 “French Folk”
WOD
“French Folk”
AMRAP 30
Row AND Bike
1:00-5:00 10 Calories
5:00-10:00 12 Calories
10:00-15:00 14 Calories
15:00-20:00 16 Calories
20:00-25:00 18 Calories
25:00-30:00 20 Calories
AMRAP 30
Row AND Bike
1:00-5:00 8 Calories
5:00-10:00 10 Calories
10:00-15:00 12 Calories
15:00-20:00 14 Calories
20:00-25:00 16 Calories
25:00-30:00 18 Calories
AMRAP 30
Row AND Bike
1:00-5:00 6 Calories
5:00-10:00 8 Calories
10:00-15:00 10 Calories
15:00-20:00 12 Calories
20:00-25:00 14 Calories
25:00-30:00 16 Calories
WOD GUIDANCE & GOALS
Row AND bike the designated amount of calories in the five minute window. For example; the first five minutes row 10 calories on the rower then do 10 calories on the bike. Any remaining time within the window, you get to rest!
Post Intervals to Comments.
WOD: Sat 11.13.2021 “Feeling Flirty”
WOD
“Feeling Flirty”
30-20-10
Hang Power Snatch
Overhead Squat
Toes to Bar
400 Meter Run
Weight: 95/65
30-20-10
Hang Power Snatch
Overhead Squat
Knee Up
400 Meter Run
Weight: 75/55
30-20-10
Hang Power Clean
Front Squat
V-Up
300 Meter Run
Weight: 75/55
WOD GUIDANCE & GOALS
Choose a weight for the hang power snatch AND overhead squat that you can cycle for at least 10 reps in a row before having to break. Break the toes to bar into sets of 5-10, taking small breaks then run the 400 meters at your 5k pace (moderate). The last round do every set unbroken, and push your pace on the run. Target 16 minutes.
Post Time to Comments.
WOD: Fri 11.12.2021 “Sleep Tight”
NEWS
- NOVEMBER CLINIC: TODAY Friday, November 12, at 6pm Coach James will dive deep into proper mechanics, breathing technique, and core engagement, for Power AND Olympic lifting. Be prepared to MOVE!
WOD
“Sleep Tight”
AMRAP 15
25 Pull Ups
25 Burpees Over the Bar
25 Deadlifts
Weight: 225/155
AMRAP 15
15 Pull Ups
25 Burpees Over the Bar
25 Deadlifts
Weight: 185/135
AMRAP 15
15 Ring Rows
15 Burpees Over the Bar
15 Deadlifts
Weight: 135/95
WOD GUIDANCE & GOALS
From the beginning of this workout, be conservative with your sets. You may choose to do two sets on the pull ups (15/10) or chip away in sets of five reps. Find a steady pace on the burpees, one that allows you to continue to move without any significant breaks. For the deadlifts, choose a weight that you can cycle for 10-15 reps before having to break. Target 3 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 15
25 Push Ups
25 Burpees
25 Hip Bridge
ENDURANCE
20 rounds
:60 on
:30 off