WOD: Fri 09.04.2020 “Head + Heart”
NEWS
- LABOR DAY SCHEDULE: Mon 9/7 we will have an abbreviated schedule at both locations
- 7a, 8:15 and 9:30a classes ONLY!
- 10:30a teens – Wayland only
- THU WOD Recording: Here
WOD
“Head + Heart”
6 Rounds
4 Power Cleans
8 Push Jerks
12 Box Jump Overs
200 Meter Run
Rest 1 Minute
Box: 24/20
6 Rounds
4 Power Cleans
8 Push Jerks
12 Box Step Overs
200 Meter Run
Rest 1 Minute
Box: 24/20
6 Rounds
4 Power Cleans
8 Push Jerks
12 Box Step Overs
200 Meter Run
Rest 1 Minute
Box: 20″
WOD GUIDANCE & GOALS
Choose a weight for the cleans and jerks that you can do unbroken for at least the first two rounds. The cleans, plus the jerks, will take :45-:60. The 12 box overs will take around the same amount of time (:45-:60) as will the 200m run (:45-:60). Target 3 minutes per round.
Courtesy of PrvnFit
Post Total Time to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
5k
WOD: Thu 09.03.2020 “Lies”
NEWS
- LABOR DAY SCHEDULE: Mon 9/7 we will have an abbreviated schedule at both locations
- 7a, 8:15 and 9:30a classes ONLY!
- 10:30a teens – Wayland only
- WED WOD Recording: Here
WOD
“Lies”
5 Rounds on the 6 Minute
20/15 Calorie Row
20 Sit Ups
20/15 Calorie Row
20 Kettlebell Swings
20/15 Calorie Row
Weight: 53/35
5 Rounds on the 6 Minute
15/12 Calorie Row
20 Sit Ups
15/12 Calorie Row
20 Kettlebell Swings
15/12 Calorie Row
Weight: 53/35
5 Rounds on the 6 Minute
12/10 Calorie Row
20 Sit Ups
12/10 Calorie Row
12/10 Kettlebell Swings
20/15 Calorie Row
Weight: 35/26
WOD GUIDANCE & GOALS
Complete each of the rows in :60, the sit ups in :40-:60, and the kettlebell swings (unbroken) in :60. The goal is to complete the work in five minutes and have one minute of rest built into the workout before the next round.
Post Splits to Comments.
HOME WOD
5 Rounds on the 6 Minutes
20 Plank Hops
20 Sit Ups
20 Bicycles Sit Ups
20 1-Leg Glute Bridge (10/side)
20 Jumping Jacks
ENDURANCE
Rest
WOD: Wed 09.02.2020 “Mood”
NEWS
- TUE WOD Recording: Here
- LABOR DAY SCHEDULE: Mon 9/7 we will have an abbreviated schedule at both locations
- 7a, 8:15 and 9:30a classes ONLY!
- 10:30a teens – Wayland only
WOD
“Mood”
15 Pull Ups
15 Ring Dips
15 Calorie Bike
3×5, across, 80-85%
8 Strict Pull Ups
8 Ring Dips
15 Calorie Bike
3×5, across, 80-85%
15 Ring Rows
15 Bench Dips
10 Calorie Bike
3×5, across, 70-75%
WOD GUIDANCE & GOALS
Whether you’re doing kipping or strict pull ups (with or without a band), or ring rows, complete reps in sets of 10/5 or 5/5/5 in around :30-:45. Ring dips, complete in sets of 5 or more to start. Less dips (no band)) or jumping dips are good scaling options. If you cannot a hold support for :10 opt for bench dips for shoulder safety. Calories on the bike will take :60-:75. The goal is to complete 4+ rounds. The back squats should feel heavy reps 3-5 for all 3 sets.
Post Rounds + Weight to Comments.
HOME WOD
AMRAP 15
20 Mountain Climbers
15 Dips
5 Flights of Stairs
ENDURANCE
8 Rounds
100 meter sprint, 100m jog, 100m moderate, 100m walk
WOD: Tue 09.01.2020 “Over Now”
NEWS
MON WOD Recording: Here
WOD
“Over Now”
AMRAP 20
600 Meter Run
20 Hang Power Snatch
Weight: 95/65
AMRAP 20
600 Meter Run
20 Hang Power Snatch
Weights: 75/55
AMRAP 20
400 Meter Run
20 Hang Power Cleans
Weights: 75/55
WOD GUIDANCE & GOALS
Run at your 5k pace (moderate, 75% effort) completing 600 or 400 meters in 2:30-3:00. The hang power snatch/clean, should be light enough that you can do at least 10 reps unbroken after the run. Target 5+ Rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
600 Meter Run
10 Sit to Stands
ENDURANCE
Rest
WOD: Mon 08.31.2020 “Ice Cream”
NEWS
Monday – Indoor
Tuesday – Outdoor
Wednesday – Indoor
Thursday – Outdoor
Friday – Indoor
Saturday – Outdoor
WOD
“Ice Cream”
8 Rounds
8 Deadlifts
10 Toes to Bar
12 Burpees
Weight: 185/135
8 Rounds
8 Deadlifts
10 Toes to Bar
12 Burpees
Weight: 155/105
8 Rounds
8 Deadlifts
10 V-Ups
10 Burpees
Weight: 135/95
WOD GUIDANCE & GOALS
Deadlifts should be unbroken for all 8 round of this workout. Start toes to bar unbroken then do two quick sets of 5 reps, and a moderate pace on the burpees. Rounds will take around 2 minutes to complete. Target 16 minutes.
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HOME WOD
8 Rounds
10 Glute Bridge
10 V-Ups
10 Burpees
ENDURANCE
6 Rounds
2 min moderate, 1 min fast, 2 min easy
WOD: Sun 08.30.2020 RNG
NEWS
SAT WOD Recording: Here
WOD
“RNG”
3-6-9-12-15-18-21-24-27
Box Jump
Dumbbell Snatch
Box Step Over
Dip
V-Up
Height: 24/20
Weight: 50/35
3-6-9-12-15-18-21-24-27
Box Jump
Dumbbell Snatch
Box Step Over
Dip
Tuck-Up
Height: 24/20
Weight: 35/20
3-6-9-12-15-18-21-24
Step Ups
Dumbbell Snatch
Box Step Over
Dip
Sit Up
Height: 20″
Weight: 25/10
WOD: Sat 08.29.2020 “Savage Love”
WOD
“Savage Love”
40 Power Cleans
300 Meter Run
Rest 3 Minutes
40 Back Squats
30 Power Cleans
200 Meter Run
30 Back Squats
20 Power Cleans
100 Meter Run
30 Power Cleans
300 Meter Run
Rest 3 Minutes
30 Back Squats
20 Power Cleans
200 Meter Run
20 Back Squats
10 Power Cleans
100 Meter Run
20 Power Cleans
300 Meter Run
Rest 3 Minutes
20 Back Squats1
200 Meter Run
10 Power Cleans
100 Meter Run
WOD GUIDANCE & GOALS
Choose a weight for the back squats and cleans that you can squat for 25 unbroken reps and clean for 15 unbroken reps, if you were fresh! Do squats unbroken or in two sets. Do the power cleans in sets of 10 reps. Run is all out! Target 8 minutes, 6 minutes, and 4 minutes.
Post Intervals to Comments.
HOME WOD
50-40-30-20-10
Jumping Lunge
Sit to Stand
*200 Meter Run between rounds
ENDURANCE
Rest
WOD: Fri 08.28.2020 “The Plan”
NEWS
THU WOD Recording: Here
WOD
“The Plan”
8 Dumbbell Jerks
10/8 Calorie Bike
3×10-20 Weighted Sit Ups
8 Dumbbell Jerks
10/8 Calorie Bike
3×10-20 Weighted Sit Ups
8 Dumbbell Jerks
6/6 Calorie Bike
3×10-20 Weighted Sit Ups
WOD GUIDANCE & GOALS
Choose a weight for the dumbbell jerks that’s challenging and you might have to break the set of 8 reps in later rounds. The bike should be a sprint and completed in under :60. Target 12 minutes.
Post Time to Comments.
HOME WOD
10 Rounds
8 Hand Release Push Ups
100 Meter Run
ENDURANCE
2 Rounds
1200m, rest 4 min
1000m, rest 3 min
800m, rest 2 min
WOD: Thu 08.27.2020 “Laugh Now Cry Later”
NEWS
WED WOD Recording: Here
WOD
“Laugh Now Cry Later”
50-40-30-20-10 Pistols
50-40-30-20-10 Step Downs
60-50-40-30-20 Squats
WOD GUIDANCE & GOALS
Get ready for your buns to be sore…it’s pistol (single leg squat) time! Spend no more than 4 minutes on the first set of jump roping before moving to your pistols or air squats. Pistols are alternating legs and can be done to a ball, holding a post, or with your heel on a plate. The next alternative is doing step down from a 20″ box (do 5 at a time on one leg then switch legs) controlling the descent and focusing on the standing leg doing all the work. If single leg work bothers your knees, hips, ankles, etc., do air squats. Target 16 minutes.
Post Time to Comments.
HOME WOD
50-40-30-20-10 Pistols
ENDURANCE
Rest
WOD: Wed 08.26.2020 “Cruel Summer”
NEWS
TUE WOD Recording: Here
WOD
“Cruel Summer”
WOD GUIDANCE & GOALS
Calories rowed will take :60-:75, scale as needed. The pull ups are kipping for MCx, strict and/or banded for MAx and ring rows for MVx. Do big sets of pull ups then chip away at smaller sets or start with smaller sets and take shorter breaks. Complete pull ups/ring rows in :45-:60. The handstand push ups are strict, do a big set but do not hit failure, the chip away at smaller sets. Use abmats, cut reps or use dumbbells for the handstand push ups. Complete the handstand push ups in :30-:60. Target 10 minutes.
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HOME WOD
4 Rounds
Run 8 Flights of Stairs
8 Sit to Stands
8 Inverted Push Ups
ENDURANCE
4 x 400m, rest :60
6 x 200m, rest :30
8 x 100m, rest :15