WOD: Mon 11.02.2020 “Motive”
NEWS
- INDOOR/OUTDOOR SCHEDULE
- Mon- Indoor
- Tue – Indoor
- Wed – Indoor
- Thu-Sun – TBD based on weather
WOD
“Motive”
16 Toes to Bar
8 Deadlifts
Rest 3 Minutes
16 Knee Ups
8 Deadlifts
Rest 3 Minutes
16 Leg Lifts
8 Deadlifts
Rest 3 Minutes
WOD GUIDANCE & GOALS
Today is the day to go heavier and try a higher skilled gymnastics movement, since the time is set for you. The first set of toes to bar, whether they’re in a big set or chipping away at little sets, will take :45-:60. The deadlifts, the first round you should be able to get 3-4 reps before having to break, then chip away in sets of 2 or even singles. Target 2+ rounds per AMRAP 3.
Post Rounds + Reps to Comments.
HOME WOD
16 V-Ups
16 Glute Bridge
Rest 3 Minutes
ENDURANCE
20 x :60 Hill Run, jog down to rest
WOD: Sun 11.01.2020 RNG
NEWS
- SAT WOD Recording: Here
WOD
“RNG”
10-9-8-7-6-5-4-3-2-1
Dumbbell Snatch
20-18-16-14-12-10-8-6-4-2
Double Under
20 Sit Ups
10 Push Ups
20-18-16-14-12-10-8-6-4-2
Calorie Bike
Weight: 50/35
10-9-8-7-6-5-4-3-2-1
Dumbbell Snatch
10-9-8-7-6-5-4-3-2-1
Attempts
20 Sit Ups
10 Push Ups
20-18-16-14-12-10-8-6-4-2
Calorie Bike
Weight: 35/25
10-9-8-7-6-5-4-3-2-1
Dumbbell Snatch
20-18-16-14-12-10-8-6-4-2
Single Under
15 Sit Ups
5 Push Ups
10-9-8-7-6-5-4-3-2-1
Calorie Bike
Weight: 25/15
WOD: Sat 10.31.2020 “For The Night”
NEWS
- FRI WOD Recording: Here
WOD
“For The Night”
25 Kettlebell Swings
200 Meter Medball Run
25 Goblet Squats
200 Meter Medball Run
25 Kettlebell Swings
200 Meter Medball Run
25 Goblet Squats
200 Meter Medball Run
15 Kettlebell Swings
200 Meter Medball Run
15 Goblet Squats
200 Meter Medball Run
WOD GUIDANCE & GOALS
The first set of kettlebell swings and goblet squats should be unbroken. Rounds 2-4, break at rep 15 then finish the set. Run the 200’s as fast as you can with the medball. Target 16 minutes.
Post Time to Comments.
HOME WOD
25 Step Ups
10 Flights
25 Squats
10 Flights
ENDURANCE
Rest
WOD: Fri 10.30.2020 “2007-ish”
NEWS
- THU WOD Recording: Here
- TOMORROW 10/31: Wear your favorite/workout friendly costume to class!
WOD
“2007-ish”
7 Bar Muscle Ups
7 Push Jerks
7 Chest to Bar Pull Ups
7 Push Jerks
7 Pull Ups
7 Push Jerks
WOD GUIDANCE & GOALS
Start the workout with a consecutive set of muscle ups, or pull ups. If not a consecutive set, shoot for 4/3 or FAST single reps. The thrusters should feel heavy, and you should have to put the bar down at rep 4. As the workout continues, the muscle/pull ups might have to be all singles and the thrusters might have to break into 3/2/2, to keep the reps and breaks fast. Target 15 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
20 Hollow Rocks
20 Lunge+Lunge+Squat
20 Inverted Push Ups
ENDURANCE
3 Rounds
200m, equal rest
400m, equal rest
600m, equal rest
WOD: Thu 10.29.2020 “Ima Boss”
NEWS
- WED WOD Recording: Here
- SATURDAY 10/31: Is HALLOWEEN!! Wear a workout friendly costume to class!
WOD
“Ima Boss”
12 Dumbbell Deadlifts
18 Burpees
24 Sit Ups
36 Double Unders
12 Dumbbell Deadlifts
18 Burpees
24 Sit Ups
12 Attempts
12 Dumbbell Deadlifts
12 Burpees
24 Sit Ups
50 Single Unders
WOD GUIDANCE & GOALS
On the 5 minute, complete the list of work as fast as possible! The deadlifts should be unbroken at least the first two rounds. Find a steady pace on the burpees (will take around :60-:90), and catch your breath on the sit ups (:30-:45). Try to do the double unders in one set (or 12 attempts or 50 singles), these should take :30-:45, but no more than a minute. Target 2:30-3 min per round.
Post Intervals to Comments.
HOME WOD
On the 5 Minute for 4 Rounds
12 Glute Bridge
18 Burpees
24 Sit Ups
36 Jumping Jacks
ENDURANCE
Rest
WOD: Wed 10.28.2020 “Virtual”
NEWS
- TUE WOD Recording: Here
- INDOOR/OUTDOOR SCHEDULE
- Mon – Indoor
- Tue – Indoor
- Wed – Outdoor
- Thu – Outdoor
- Fri – Indoor
- Sat + Sun – Outdoor
- SATURDAY 10/31: Is HALLOWEEN!! Wear a workout friendly costume to class!
WOD
“Virtual”
4 x AMRAP 3
300 Meter Run
Max Thrusters
Rest 2 Minutes between AMRAPs
Weight: 115/75
4 x AMRAP 3
300 Meter Run
Max Thrusters
Rest 2 Minutes between AMRAPs
Weight: 95/65
4 x AMRAP 3
200 Meter Run
Max Thrusters
Rest 2 Minutes between AMRAPs
Weight: 75/55
WOD GUIDANCE & GOALS
For 3 minutes, you’ll run 300 meters at a moderately fast pace (1:30) and in the remaining time do as many thrusters as possible. Choose a weight for the thrusters that you can do for 10 consecutive reps before having to break. Target 15-20 reps per round.
Post Total Reps to Comments.
HOME WOD
4 x AMRAP 3
300 Meter Run
1.5 Squats
Rest 2 Minutes between AMRAPs
ENDURANCE
10 min at 1/3 max heart rate
10 min at 2/3 max heart rate
10 min around max heart rate
WOD: Tue 10.27.2020 “MIC Drop”
NEWS
- MON WOD Recording: Here
- WELLNESS CHALLENGE started Yesterday!! There’s still time to register. All the details can be found HERE, and the zoom info session can be found HERE
- INDOOR/OUTDOOR SCHEDULE
- Mon – Indoor
- Tue – Indoor
- Wed – Outdoor
- Thu – Outdoor
- Fri – Indoor
- Sat + Sun – INDOOR
- SATURDAY 10/31: Is HALLOWEEN!! Wear a workout friendly costume to class!
WOD
“MIC Drop”
5×3, building
500 Meter Row
15 Hang Power Cleans
21 Box Jumps
Height: 24/20
5×3, building
500 Meter Row
15 Hang Power Cleans
21 Step Ups
Height: 24/20
5×3, building
300 Meter Row
15 Hang Power Cleans
21 Step Up
Height: 20
WOD GUIDANCE & GOALS
For the hang power cleans, coaches will help you build to 65% of your 1 rep max and then build by 5% for the remaining sets. For the metcon, the row will take right around 2 minutes, then break hang power cleans into 10/5 or 6/5/4. Fresh, you should be able to cycle through 7 reps unbroken. Use the box jump step down, to catch your breath. Target 15 minutes.
Post Weight + Time to Comments.
HOME WOD
3 Rounds
60 Jumping Jacks
30 In + Outs
60 Step Ups
ENDURANCE
Rest
WOD: Mon 10.26.2020 Back Squat + Bike
WOD
“Back Squat + Bike”
Back Squat
7×3, building
Bike
50/40 Calories for Time
Back Squat
7×3, building
Bike
50/40 Calories for Time
Back Squat
7×3, building
Bike
36/27 Calories for Time
WOD GUIDANCE & GOALS
Coaches will help you build to to 60% of your 1 rep max for the first set of squats. You’ll then increase the weight for every set by 5%. If your form starts to break, or you fail a set, do not increase your weight. Stay at the same weight or even take weight off. The fourth set should start to feel heavy. For the bike, sprint! See how fast you can get those calories done. Depending on your leg/lung capacity, your times will vary between 2-5 minutes.
Post Weight + Time to Comments.
HOME WOD
10 rounds
5 Flights
10 Jumping Lunges
ENDURANCE
10 rounds
10 Jumping Lunges, 100m sprint, rest 1 min
WOD: Sun 10.25.2020 RNG
NEWS
- Wellness Challenge Info: Here. Starts MONDAY!
WOD
“RNG”
4 Rounds
400 Meter Row
10 Sit to Stands
20 Dumbbell Push Press
30 Double Unders
40 Bicycles
Weight: 50/35
4 Rounds
400 Meter Row
10 Sit to Stands
20 Dumbbell Push Press
10 Attempts
40 Bicycles
Weight: 35/20
4 Rounds
300 Meter Row
10 Sit to Stands
20 Dumbbell Push Press
30 Single Unders
40 Bicycles
Weight: 25/15
WOD: Sat 10.24.2020 “Ellio’s”
NEWS
- FRI WOD Recording: Here
- Wellness Challenge Info: Here. Starts MONDAY!
WOD
“Ellio’s”
AMRAP 20
50 Kettlebell Swings
50 Goblet Squats
50 Burpees
200 Meter Run
AMRAP 20
50 Kettlebell Swings
50 Goblet Squats
50 Burpees
200 Meter Run
AMRAP 20
50 Kettlebell Swings
50 Goblet Squats
50 Burpees
200 Meter Run
WOD GUIDANCE & GOALS
With a partner, divide reps however you’d like. If partner 1 wants to do 30 kettlebell swings in a row, let them! Be sure to take on a set of reps you can handle without completely gassing yourself out for the next movement. One strategy is to do the swings 25/25, the goblet squats in 15/15, 10/10, and the burpees in fast sets of five. The 200 meter run is TOGETHER! Target 2.5 rounds.
Post Rounds to Comments.
HOME WOD
ARMAP 20
25 Jump Good Mornings
25 Squats
25 Burpees
200 Meter Run
ENDURANCE
Rest