WOD: Wed 10.14.2020 “You Move, I Move”
NEWS
TUE WOD Recording: Here
WOD
“You Move, I Move”
20 Toes to Bar
20 Box Jumps
20 Kettlebell Swings
Weight: 53/35
20 Knee Ups
20 Step Ups
20 Kettlebell Swings
Weight: 35/26
20 Leg Lifts
20 Step Ups
20 Kettlebell Swings
Weight: 35/26
WOD GUIDANCE & GOALS
On the 5 minute, complete 20 the toes to bar in big sets then chip away at smaller ones. The 20 box jumps, find an moderate rhythm and push to do all 20 straight, same with the kettlebell swings. Target 3-4 minutes per round, and rest in remaining time until the next 5 minute mark.
Post Time to Comments.
HOME WOD
20 V-Ups
20 Box Jumps
20 Glute Bridge
ENDURANCE
10 x 300m, walk 100m
WOD: Tue 10.13.2020 “Trenches”
NEWS
MON WOD Recording: Here
WOD
“Trenches”
20 Dumbbell Lunges
20 Dumbbell Snatch
— 800 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–800 Meter Run —
AMRAP 8
20 Dumbbell Lunges
20 Dumbbell Snatch
— 800 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–800 Meter Run —
Weights: 35/20
AMRAP 8
20 Dumbbell Lunges
20 Dumbbell Snatch
— 600 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–600 Meter Run —
Weights: 25/15
WOD GUIDANCE & GOALS
With a dumbbell held in the rack position, complete 20 total lunges. Then complete 20 total snatches, alternating arms. The first round should be unbroken for both movements. Target 4+ rounds for the first AMRAP 8. At the 8 mark, immediately run 800 meters, with the intent to finish around 4 minutes. At the 13 minute mark you will start the second AMRAP 8. Complete 10 lateral burpees with a double jump over your dumbbell, then another 20 alternating dumbbell snatches. Target 3+ rounds. At the end of the second AMRAP 8, immediately run 800 meters with a target of 4 minutes.
Post Rounds, Time, Rounds, Time to Comments.
HOME WOD
AMRAP 8
20 Lunges
20 Superman Rocks
800 Meter Run
AMRAP 8
10 Burpees
20 Hollow Rocks
800 Meter Run
ENDURANCE
Rest
WOD: Mon 10.12.2020 “Pack Lite”
NEWS
- INDOOR/OUTDOOR SCHEDULE
- Mon – Indoor
- Tue – Indoor
- Wed – Indoor
- Thu- Outdoor
- Fri – Indoor
- Sat + Sun – Outdoor
WOD
“Pack Lite”
50-40-30-20-10
Calorie Row
Sit Up
Deadlift
7×3, building
50-40-30-20-10
Calorie Row
Sit Up
Deadlift
7×3, building
METCON
25-20-15-10-5
Calorie Row
Sit up
STRENGTH
Deadlift
7×3, building
WOD GUIDANCE & GOALS
Push the row intervals, try to get 10-15 calories per minute. Catch your breath on the sit ups, with continue sets and trying to get 15-20 sit ups per minute. Target 20 minutes. For the deadlifts , start at 60% and build to 90% of your 1 rep max.
Post Time + Weights to Comments.
HOME WOD
Flights of Stairs
50-40-30-20-10
Sit Up
7×3 per side
ENDURANCE
1 mile jog
3 Rounds
200m, rest :60
400m, rest :90
600m, rest 2:00
Then
1 mile jog
WOD: Sun 10.11.2020 “RNG”
NEWS
SAT WOD Recording: Here
WOD
“RNG”
5 Rounds
500 Meter Row
:60 Odd Object Hold
15 Up Downs
15 In + Out Tuck Jumps
5 Rounds
500 Meter Row
:60 Odd Object Hold
15 Up Downs
15 In + Out Tuck Jumps
5 Rounds
500 Meter Row
:60 Odd Object Hold
15 Up Downs
15 In + Out Tuck Jumps
Hero WOD: Sat 10.10.2020 “Half Murph”
NEWS
FRI WOD Recording: Here
WOD
“Half Murph”
800 Meter Run
50 Pull Ups
100 Push Ups
150 Squats
800 Meter Run
800 Meter Run
25 Strict Pull Ups
100 Push Ups
150 Squats
800 Meter Run
600 Meter Run
50 Bent Over Rows
50 Push Ups
75 Squats
600 Meter Run
WOD GUIDANCE & GOALS
Run the first eight-hundred at a moderate pace, it’s your warm up into the rest of the workout. For today, the reps are unpartitioned! This means that all of the pull ups must be completed before moving to the push ups, and all of the push ups must be completed before moving to the squats. If you don’t feel comfortable inside, do bent over rows with a dumbbell outside. The final run is all out. Target sub 30 min.
Today, we make the extra effort to stay positive, encourage one another, and remember that when the WOD gets tough, it is nothing compared to the sacrifice our servicemen and servicewomen make. Happy Memorial Day!
Post Time to Comments. Compare Scores HERE
HOME WOD
800 Meter Run
50 Push Ups
100 Sit Ups
150 Squats
800 Meter Run
ENDURANCE
Rest
WOD: Fri 10.09.2020 “Atomic Punk”
NEWS
- THU WOD Recording: Here
WOD
“Atomic Punk”
50 Hollow Rocks
50 Toes to Bar
50 Hollow Rocks
50 Sit Ups
Rest 3 Minutes
1k Row
At the 15 Minute Mark
50-40-30-20-10
Unbroken Kettlebell Swings
AMRAP 7
35 Hollow Rocks
35 Knee Ups
35 Hollow Rocks
35 Sit Ups
Rest 3 Minutes
750 Meter Row
At the 15 Minute Mark
50-40-30-20-10
Unbroken Kettlebell Swings
Weights: 53/35
AMRAP 7
35 Tuck Rocks
35 V-Ups
35 Tuck Rocks
35 Sit Ups
Rest 3 Minutes
750 Meter Row
At the 15 Minute Mark
50-40-30-20-10
Unbroken Kettlebell Swings
Weights: 35/26
WOD GUIDANCE & GOALS
Try to do the first set of hollow rocks in 30/20 reps or even unbroken! On the rig, do sets of 5-10 toes to bar, knee ups or v-ups. On the second set of hollow rocks, try to do sets of 10. Then throw your arms forward to complete the sit ups. Target 1 round! You’ll get a 3 minute rest then row 1k/750m as fast as possible. Target 4 minutes. You’ll get about a minute rest before starting your unbroken (no pausing) kettlebell swing sets. Take as long as you need between sets to guarantee you can do every set without placing the bell down. Target 10 minutes.
Post Reps + Times to Comments.
HOME WOD
50 Leg Lifts
50 Hollow Rocks
50 Sit Ups
At the 15 Minute Mark
25-20-15-10-5
Flights of Stairs
Jumping Jacks
ENDURANCE
5 x 800m, 400m walk
WOD: Thu 10.08.2020 “Drop Dead Legs”
NEWS
WED WOD Recording: Here
WOD
“Drop Dead Legs”
100 Front Squats
100 Shoulder to Overhead
100 Power Cleans
100 Front Squats
100 Shoulder to Overhead
100 Power Cleans
100 Front Squats
100 Shoulder to Overhead
100 Power Cleans
WOD GUIDANCE & GOALS
With a partner (not sharing barbells), complete all the front squats before moving to the shoulder to overhead, and all of the overheads before moving to the power cleans. You and your partner decide how to divide reps. One person works at a time. Target 15 minutes.
Post Time to Comments.
HOME WOD
100 Squats
100 Push Ups
100 Glute Bridge
ENDURANCE
Rest
WOD: Wed 10.07.2020 “Oh No Heck No”
NEWS
- TUE WOD Recording: Here
- ACTON TEEN CLASSES: Teen classes in Acton Tuesdays and Fridays at 3:30pm. Contact Erica if your teen is interested!
WOD
“Oh No Heck No”
Bike
30 Rounds
:30 Max Cals
:30 Rest
Bike
30 Rounds
:30 Max Cals
:30 Rest
Bike
30 Rounds
:30 Max Cals
:30 Rest
WOD GUIDANCE & GOALS
In :30 bike as many calories as possible. When the :30 are up, take your hands and feet off the handles/pedals and rest until the next minute mark. You’ll repeat this process for 30 minutes and record your total calories. Rather than going in blindly, guys target 7-9 calories and ladies target 5-7, per :30 interval.
Post Total Calories to Comments.
HOME WOD
Run
30 rounds
:30 on/:30off
for max distance
ENDURANCE
Today’s workout
WOD: Tue 10.06.2020 “Courage to Change”
NEWS
- MON WOD Recording: Here
- ACTON TEEN CLASSES: Teen classes in Acton start TODAY and will continue on Tuesdays and Fridays at 3:30pm. Contact Erica if your teen is interested!
WOD
“Courage to Change”
AMRAP 20
25 Double Unders
15 Wall Balls
10 Burpee Box Step Overs
200 Meter Run
Weight: 20/14
Height: 24/20
AMRAP 20
8 Attempts
15 Wall Balls
10 Burpee Box Step Overs
200 Meter Run
Weight: 14/10
Height: 20
AMRAP 20
35 Single Unders
15 Wall Balls
10 Burpee Box Step Overs
200 Meter Run
Weight: 10/6
Height: 20
WOD GUIDANCE & GOALS
Try for unbroken double/single unders, and unbroken wall balls as long as possible. Push your pace on the burpee step overs… the burpees are done laterally to the box and both feet must touch the top of box before descending to the other side. Pace the 200 meter run so that you can recover from the box overs. Overall… the stimulus should feel like you’re pacing a 5k run. Target 5 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
25 Jumping Jacks
15 Squats
10 Burpee Step Overs
200 Meter Run
ENDURANCE
Rest
WOD: Mon 10.05.2020 “Dumbbell Linda”
NEWS
- INDOOR/OUTDOOR WOD SCHEDULE
- Mon – Indoor
- Tue – Indoor
- Wed – Indoor
- Thu – Outdoor
- Fri – Indoor
- Sat + Sun – Outdoor
- ACTON TEEN CLASSES: Teen classes are coming to our Acton location Tuesdays and Fridays at 3:30pm. Classes start Tuesday, October 6th. Contact Erica if your teen is interested!
WOD
“Dumbbell Linda”
Deadlift
Floor Press
Hang Power Clean
Deadlift
Floor Press
Hang Power Clean
Deadlift
Floor Press
Hang Power Clean
WOD GUIDANCE & GOALS
Choose dumbbells that feel heavy. Today’s focus is more about strength than metcon. The deadlifts will the easiest lift. Break the floor press and hang cleans in half. Target 12 Minutes.
Post Time to Comments.
HOME WOD
10-9-8-7-6-5-4-3-2-1
Glute Bridge
Push Up
Tuck Jump
ENDURANCE
5 x
100m sprint, walk 100m
200m run, walk 100m
300m run, walk 100m
400m run, walk 100m