WOD: Sun 07.18.2021 “Never Look Back”
NEWS
- JULY SEMINAR: Next Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK! Sign up on your Triib app, starting Wed 7/21.
WOD
“Never Look Back”
400 Meter Run
20-19-18…3-2-1 Burpees
400 Meter Run
15-14-13…3-2-1 Burpees
300 Meter Run
15-14-13…3-2-1 Burpees
WOD GUIDANCE & GOALS
Yup, ALL the burpees and running! Start every round with 400 meters, then do one less burpee per round. Target sub 60 min.
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WOD: Sat 07.17.2021 “Last Time”
NEWS
- JULY SEMINAR: Next Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK! Sign up on your Triib app, starting Wed 7/21.
WOD
“Last Time”
With a Partner
10 Rounds
12 Calorie Row
9 Handstand Push Ups
6 Deadlifts at 70% of 1 RM
With a Partner
10 Rounds
12 Calorie Row
9 Abmat Handstand Push Ups
6 Deadlifts at 70% of 1 RM
With a Partner
10 Rounds
10 Calorie Row
9 Bench Handstand Push Ups
6 Deadlifts at 70% of 1 RM
WOD GUIDANCE & GOALS
Partner Up! Grab a buddy and alternate rounds until you both complete 10 rounds each. Scale the row to take less than :60. The handstands are kipping ONLY if you can do strict to the floor. Do these unbroken as long as possible. The 6 deadlifts should be unbroken as well, and at 70% of YOUR 1 rep max. Target 30 min.
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HOME WOD
With a Partner
10 Rounds
200 Meter Run
9 Handstand Push Ups
6 Sit to Stands
ENDURANCE
Rest
WOD: Fri 07.16.2021 “Air”
NEWS
- JULY SEMINAR: Next Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK! Sign up on your Triib app, starting Wed 7/21.
WOD
“Air”
Snatch Complex
Snatch Deadlift + Hang Squat Snatch + Squat Snatch
5×2, building
AMRAP 10
Up Ladder by 1 Rep
Hang Squat Snatch
Box Jump Over
Height: 24″
Snatch Complex
Snatch Deadlift + Hang Squat Snatch + Squat Snatch
5×2, building
AMRAP 10
Up Ladder by 1 Rep
Hang Squat Snatch
Box Jump Over
Height: 20″
Clean Complex
Clean Deadlift + Hang Squat Clean + Squat Clean
5×2, building
AMRAP 10
Up Ladder by 1 Rep
Hang Squat Clean
Box Step Over
Height: 24″
WOD GUIDANCE & GOALS
Heck yes, an Oly Complex! Coaches will help you build to 60% of your 1 rep max snatch, and ideally you’ll build every set. At each weight you’ll do the complex twice, taking a brief break between complexes. Only build if the lift looks good.
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HOME WOD
Up Ladder by 1 Rep
Push Up
Box Jump Over
ENDURANCE
AMRAP 20
:30 fast, :60 jog
:60 fast, :60 walk
:30 rest
WOD: Thu 07.15.2021 Bench Press
NEWS
- JULY SEMINAR: Next Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK! Sign up on your Triib app, starting Wed 7/21.
WOD
Bench Press
2×6 at 70%
1×8 at 67%
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
2×6 at 70%
1×8 at 67%
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
2×6 at 70%
1×8 at 67%
1 – 14 Alternating V-Ups
2 – 14 Plated Russian Twists
3 – 14 Tuck Rocks
WOD GUIDANCE & GOALS
HEAVY DAY, with a twist! Yes, those percentages are correct. You will start your working sets at a heavier weight then deload the bar and do more reps per set. The EMOM is an abdominal massacre, get ready! If you’re doing Foundations, do a strict press.
Post Weights to Comments.
HOME WOD
Tabata
Push Ups
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
ENDURANCE
Rest
WOD: Wed 07.14.2021 “Turf Toe”
WOD
“Turf Toe”
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Clean + Jerks
800 Meter Run
30 Knee Ups
800 Meter Run
30 Knee Ups
800 Meter Run
15 Clean + Jerks
600 Meter Run
30 Leg Lifts
600 Meter Run
30 Leg Lifts
600 Meter Run
15 Clean + Jerks
WOD GUIDANCE & GOALS
Fun little ladder for ya on Hump Day! Choose a weight for the clean and jerks that you can cycle for five reps before dropping to sets of three or even fast singles. Run the 800 meters at your 5k pace (moderate, not fast!) Do bigger sets of toes to bar, your grip will get a break on your next run. Try for 20/10 or 15/10/5. On the last set of clean and jerks, hold onto that bar! Target 20 minutes.
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HOME WOD
800 Meter Run
30 Leg Lifts
800 Meter Run
30 Leg Lifts
800 Meter Run
15 Burpees
ENDURANCE
Griff
2 Rounds
800 Meters
400 Meter Backwards
WOD: Tue 07.13.2021 “Ma Luv”
WOD
“Ma Luv”
1 – 15/12 Calorie Bike
2 – 15 Russian Swings
EMOM 10
1 – 15/10 Calorie Bike
2 – :45 Weighted Plank
1 – 15/12 Calorie Bike
2 – 15 Russian Swings
EMOM 10
1 – 15/10 Calorie Bike
2 – :45 Weighted Plank
1 – 12/9 Calorie Bike
2 – 15 Russian Swings
EMOM 10
1 – 12/9 Calorie Bike
2 – :45 Plank
WOD GUIDANCE & GOALS
Everyone loves the assault bike, right?! Fight to complete the 15/12 calories in about :50, so you have time to transition and rest before the kettlebell swings. The Russian (eye-heigh) swings should be heavy and unbroken every round. For the second EMOM, the weighted plank should be at a weight you can do unbroken.
Post Cals/Weight to Comments.
HOME WOD
1 – 200 Meter Run
2 – 15 Box Jumps
EMOM 10
1 – 200 Meter Run
2 – :45 Plank
ENDURANCE
Rest
WOD: Mon 07.12.2021 “Eshay”
WOD
“Eschay”
15-10-5 Muscle Ups
30-20-10 Dumbbell Lunges
300-200-100 Double Unders
15-10-5 Chest to Bars
30-20-10 Dumbbell Lunges
90-60-30 Attempts
15-10-5 Strict Pull Ups
30-20-10 Dumbbell Lunges
400-300-200 Single Unders
WOD GUIDANCE & GOALS
Ring OR bar muscle ups for today’s workout, which one are you choosing? Unless you’re a muscle up ninja, break into sets of 3-5 or even fast singles. If muscle ups aren’t your jam, choose a difficult upper body pulling movement, like strict pull ups or chest to bars. The dumbbell lunges are with two dumbbells, and with the weight you choose you should be able to get 20 before having to rest. Chip away at your double unders, taking no more than 4 minutes for the 300 reps, 3 minutes for 200 reps and 2 minutes for 100 reps. Target 17 minutes.
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FOUNDATIONS
MON
Back Squat
4 x 6 at 70%
Deadlift
4 x 4 at 70%
Overhead Hold
4 x 60% of max hold time
@70% of Bodyweight
WED
Deadlift
4 x 3 at 75%
Wall Squat
4 x 60% of max hold time
THU
Back Rack Lunges
4 x 5/5 reps
*Starting at 50% of 1 rep max Back Squat
build to 60%
Sorenson Hold
4 x 60% of max hold time
FRI
Strict Press
3 x 2 at 82%
2 x 4 at 77%
1 x 6 at 72%
Deadlift
3 x 3 at 80%
Back Squat
3 x 3 at 80%
WOD: Sun 07.11.2021 “The Becoming”
NEWS
- TODAY (Sun 7/11): Rise-N-Grind at Wayland High School Track 8:30a
WOD
“The Becoming”
AMRAP 30
With a Partner
5 Push Ups
10 Russian Twists
15 Squats
150 Meter Shuttle Sprint
WOD GUIDANCE & GOALS
Rise-N-Grind!! With a buddy, one of you will do five fast push ups, 10 Russian twists per side (20 reps total) with feet on the ground and leaning back, and pump out 15 squats. Legs will feel like a newborn deer as you sprint off 25 meters then back to the start line, sprint out 50 meters and back, to complete a round. Here’s the kicker, partner 2 will begin their first round once partner 1 is coming back from their 25m sprint (the first out and back). Move quickly to earn rest!
Post Rounds to Comments.
WOD: Sat 07.10.2021 “The Fragile”
NEWS
- TOMORROW SUN 7/11 RNG: Will be at the Wayland High School Track at 8:30a!
WOD
“The Fragile”
800 Meter Run
30 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
200 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
48/36 Calorie Bike
30 Box Jumps
24/18 Calorie Bike
20 Box Jumps
12/9 Calorie Bike
10 Box Jumps
Weight: 53/35
Height: 24/20
800 Meter Run
30 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
200 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
48/36 Calorie Bike
30 Box Jumps
24/18 Calorie Bike
20 Box Jumps
12/9 Calorie Bike
10 Box Jumps
Weight: 35/26
Height: 20
600 Meter Run
30 Kettlebell Swings
300 Meter Run
20 Kettlebell Swings
150 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
36/27 Calorie Bike
30 Step Ups
18/14 Calorie Bike
20 Step Ups
9/6 Calorie Bike
10 Step Ups
Weight: 26/18
Height: 24/20
WOD GUIDANCE & GOALS
Saturday SWEATFEST! The rounds of running and biking will take around the same amount of time; four minutes for the first round, two minutes for the second round and one minute for the third round. The kettlebell swings and box jump rounds will also take relatively the same amount of time; :90 for the first round, :60 for the second round, and :30 for the final round. Target 25 minutes (including the rest.)
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HOME WOD
2 Rounds
800 Meter Run
30 Box Jumps
400 Meter Run
20 Box Jumps
200 Meter Run
10 Box Jumps
ENDURANCE
Rest
WOD: Fri 07.09.2021 “Friendly Fran”
NEWS
- SUN 7/11 RNG: Will be at the Wayland High School Track at 8:30a!
WOD
“Friendly Fran”
FOR TIME
3 Rounds
21 Thrusters
21 Pull Ups
Weight: 115/75
STRENGTH
Weighted Plank
4 x :60, unbroken
FOR TIME
3 Rounds
21 Thrusters
12 Strict Pull Ups
Weight: 95/65
STRENGTH
Weighted Plank
4 x :60, unbroken
FOR TIME
3 Rounds
15 Thrusters
15 Ring Rows
Weight: 75/55
STRENGTH
Planks
4 x :60, unbroken
WOD GUIDANCE & GOALS
“Friendly” Fran, is the first round of “Fran” (21-15-9 thrusters and pullups), on repeat, AND at a slightly heavier weight. Friendly indeed. So you don’t blow up on the first round, break the thrusters and pull ups into 15/6 or 8/7/6 reps. Continue this same strategy on round two, and do the biggest sets you’re capable of on the final set to stop the clock. Target sub 10 minutes.
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HOME WOD
3 Rounds
400 Meter Run
21 Burpees
Plank
4 x :60, unbroken
ENDURANCE
5 Rounds
3 min run
2 min jog