WOD: Sat 08.15.2020 “Lifting”
NEWS
FRI WOD Recording: Here
WOD
“Lifting”
5 Sets
2 Power Cleans
2 Front Squats
2 Split Jerks
Weights: 65-70-75-80-85%
5 Sets
2 Power Cleans
2 Front Squats
2 Split Jerks
Weights: 55-60-65-70-75%
5 Sets
2 Power Cleans
2 Front Squats
2 Split Jerks
Weights: 55-65% across
WOD GUIDANCE & GOALS
Grab your chalk, lifting shoes, belt, knee sleeves, coffee, water, smelling salts and sweat band… it’s time to LIFT! Your starting weight for the cleans should not feel light but moderately heavy. These are not for time so take the extra second or two between movements to properly set up to your form is on point! After you complete a complex, sit down and rest/chat for :90-2:00 before the next complex. Add weight each set. Have fun!
Post Weights to Comments.
WOD: Fri 08.14.2020 “Anybody Have a Map”
NEWS
THU WOD Recording: Here
WOD
“Anybody Have a Map”
1200 Meter Run
75 Burpees
800 Meter Run
50 Burpees
400 Meter Run
25 Burpees
900 Meter Run
50 Burpees
600 Meter Run
35 Burpees
300 Meter Run
20 Burpees
800 Meter Run
30 Burpees
400 Meter Run
20 Burpees
200 Meter Run
10 Burpees
WOD GUIDANCE & GOALS
Run at your 5k pace (moderate) and try to keep burpees continuous (no breaks) even if that means you’re crawling up and down. If/when you need to break, give yourself a :05-:10 countdown and start moving again. Target 24 minutes.
Post Time to Comments.
HOME WOD
Today’s workout
ENDURANCE
Today’s workout
WOD: Thu 08.13.2020 “It’s Quiet Uptown”
WOD
“It’s Quiet Uptown”
21-15-9 Deadlift
42-30-18 Handstand Shoulder Taps
Deadlift
3 x 5
Deadlift 1: 225/155
Deadlift 2: 65-70% of 1RM
21-15-9 Deadlift
42-30-18 Handstand Shoulder Taps
Deadlift
3 x 5
Deadlift 1: 185/135
Deadlift 2: 65-70% of 1RM
21-15-9 Deadlift
42-30-18 Plank Shoulder Taps
Deadlift
3 x 5
Deadlift 1: 155/105
Deadlift 2: 55-60% of 1RM
WOD GUIDANCE & GOALS
Choose a weight for the deadlifts that you can cycle through at least 10 reps before having to take a break, and only having to break once each set. If you’re comfortable balancing a handstand against a wall, do shoulder taps or shifts. If not, no problem! Do a plank on your hands and reach your hand to your opposite shoulder. Try to break the taps in 2-3 sets. Target 5-10 minutes for the WOD.
For the weighted deadlifts, coaches will help you warm up to your working weight (moderately heavy or about 65-70% of your 1RM) and you’ll do that same weight across for 3 sets of 5 reps.
Post Time + Weight to Comments.
HOME WOD
21-15-9 Glute Bridge
42-30-18 Plank Shoulder Taps
ENDURANCE
Rest
WOD: Wed 08.12.2020 “We Know”
NEWS
- TUE WOD Recording: Here
- WAYLAND:
- TEENS CLASS: Monday and Wednesdays at 4:15p! Rsvp through the Triib app
- 12:30p CLASS: Tuesday and Thursday in person! Starts 8/11
WOD
“We Know”
5 Rounds of AMRAP 2
5 Hang Power Snatch
10 Overhead Lunges
Max Calorie Bike
Rest 1 Minute
Weights: 135/95#
5 Rounds of AMRAP 2
5 Hang Power Snatch
10 Overhead Lunges
Max Calorie Bike
Rest 1 Minute
Weights: 95/65#
5 Rounds of AMRAP 2
5 Hang Power Clean
10 Front Squats
Max Calorie Bike
Rest 1 Minute
Weights: 95/65#
WOD GUIDANCE & GOALS
Choose a weight for the hang movement and lunges/squats that you can do unbroken every round. Try to get through the first 15 reps in :45-:60 and have about 1 min on the bike to accumulate calories. Target 12/9 calories per round (60/40 total reps).
Post Calories to Comments.
HOME WOD
5 Rounds of AMRAP 2
5 Tuck Jumps
10 Jumping Lunges
Max 10m Shuttle Runs
Rest 1 Minute
ENDURANCE
6 x 800m, rest 2 min between sets
WOD: Tue 08.11.2020 “I Know Him”
NEWS
- MON WOD Recording: Here
- THIS WEEK
- Monday – Indoor
- Tuesday – Outdoor
- Wednesday – Indoor
- Thursday – Indoor
- Friday – Outdoor
- Saturday – Outdoor
- WAYLAND:
- TEENS CLASS: Monday and Wednesdays at 4:15p! Rsvp through the Triib app
- 12:30p CLASS: Tuesday and Thursday in person! Starts 8/11
WOD
“I Know Him”
Every 5 Minutes for 5 Rounds
400 Meter Run
40/30 Calorie Row
*have at least 1 min to rest
Every 5 Minutes for 5 Rounds
400 Meter Run
30/20 Calorie Row
*have at least 1 min to rest
Every 5 Minutes for 5 Rounds
300 Meter Run
30/20 Calorie Row
*have at least 1 min to rest
WOD GUIDANCE & GOALS:
Run the designated amount of meters around 2 minutes (no more than 2:15), and take the next two minutes to row the designated amount of calories. You must have at least 1 minute to rest before the next round. Target 3:30.
Post Intervals to Comments.
HOME WOD
Every 5 Minutes for 5 Rounds
600-800 Meter Run
*have at least 1 min to rest
ENDURANCE
Rest
WOD: Mon 08.10.2020 “Say No To This”
NEWS
- THIS WEEK
- Monday – Indoor
- Tuesday – Outdoor
- Wednesday – Indoor
- Thursday – Indoor
- Friday – Outdoor
- Saturday – Outdoor
- WAYLAND:
- TEENS CLASS: Monday and Wednesdays at 4:15p starting TODAY! Rsvp through the Triib app. Teens must be 12 or older.
- 12:30p CLASS: Tuesday and Thursday in person! Starts tomorrow 8/11
WOD
“Say No To This”
40 Burpee Deadlifts
30 Toes to Bar
20 Man Makers
10 Bar Muscle Ups
Weights: 50/35
30 Burpee Deadlifts
25 Knee Ups
20 Man Makers
10 Chest to Bar Pull Ups
Weights: 35/20
30 Burpee Deadlifts
25 Floor Tuck Ups
20 Man Makers
10 Strict Pull Up or Ring Row
Weights: 25/15
WOD GUIDANCE & GOALS
Do the burpee deadlifts in sets of 10, taking a short break between sets. Start with a big set of the ab work, then chip away in smaller sets. Your track should be chosen so that you can also do the man makers in sets of 5 (minimum), again taking small breaks between sets. Then link as many pulling movements as you can before going to fast singles. Choose a track where you can finish in 12-15 minutes.
Post Time to Comments.
HOME WOD
50 In + Outs
40 Tuck Ups
30 Burpees
20 Sit to Stands
ENDURANCE
3 Rounds
800m, rest 2 min
400m, rest 1 min
200m, rest 2 min
WOD: Sun 08.09.2020 “Take a Break”
NEWS
SAT WOD Recording: Here
WOD
“Take a Break”
100 Double Unders
50 Sit Ups
25 Push Ups
80 Double Unders
40 Sit Ups
20. Push Ups
60 Double Unders
30 Sit Ups
15 Push Ups
40 Double Unders
20 Sit Ups
10 Push Ups
20 Double Unders
10 Sit Ups
5 Push Ups
25 Attempts
50 Sit Ups
25 Push Ups
20 Attempts
40 Sit Ups
20. Push Ups
15 Attempts
30 Sit Ups
15 Push Ups
10 Attempts
20 Sit Ups
10 Push Ups
5 Attempts
10 Sit Ups
5 Push Ups
150 Single Unders
50 Sit Ups
25 Push Ups
120 Single Unders
40 Sit Ups
20. Push Ups
90 Single Unders
30 Sit Ups
15 Push Ups
60 Single Unders
20 Sit Ups
10 Push Ups
30 Single Unders
10 Sit Ups
5 Push Ups
WOD GUIDANCE & GOALS
Pick a pace and keep moving! Try to do the dubs in big sets, recover on the sit ups then chip away at the push ups. Target 25 minutes.
Post Time to Comments.
WOD: Sat 08.08.2020 “What’d I Miss”
NEWS
FRI WOD Recording: Here
WOD
“What’d I Miss”
3 Rounds
AMRAP 4
8 Hang Power Cleans
8 Bar Facing Burpees
Rest 1 Minute
AMRAP 4
8 Push Press
200 Meter Run
Rest 1 Minute
Weights: 135/95
3 Rounds
AMRAP 4
8 Hang Power Cleans
8 Lateral Burpees
Rest 1 Minute
AMRAP 4
8 Push Press
200 Meter Run
Rest 1 Minute
Weights: 95/65
3 Rounds
AMRAP 4
8 Hang Power Cleans
8 Burpees
Rest 1 Minute
AMRAP 4
8 Push Press
200 Meter Run
Rest 1 Minute
Weights: 75/55
WOD GUIDANCE & GOALS
The flow of this workout… Start with AMRAP 4 of the first couplet, take a 1 minute rest, then the second AMRAP 4, take 1 minutes rest. Repeat 2 more times. Choose a weight for the hang power cleans and push press that you can do for 8 reps unbroken on the first round of the AMRAPS. Target 3+ rounds per AMRAP 4.
Post Rounds to Comments.
HOME WOD
3 Rounds
AMRAP 4
8 Box Jumps
8 Burpees
Rest 1 Minute
AMRAP 4
8 Inverted Push Ups
200 Meter Run
Rest 1 Minute
ENDURANCE
Rest
WOD: Fri 08.07.2020 “Non-Stop”
NEWS
THU WOD Recording: Here
WOD
“Non-Stop”
For Time:
30-20-10
Calorie Row
Knees to Elbow
Not for Time:
30-20-10
Good Mornings
Hollow Rocks
Strength:
Back Squats
3 x 10
Good morning: 45/35#
Back Squats 55-65% of 1RM (click to go to our lift calculator!)
For Time:
20-15-10
Calorie Row
Knee Ups
Not for Time:
20-15-10
Good Mornings
Tucked Rocks
Strength:
Back Squats
3 x 10
Good morning: 45/35#
Back Squats 55-65% of 1RM (click to go to our lift calculator!)
For Time:
20-15-10
Calorie Row
Floor Tuck Ups
Not for Time:
20-15-10
Good Mornings
Sit Ups
Strength:
Back Squats
3 x 15
Good morning: 35/15#
Back Squats: Empty barbell
WOD GUIDANCE & GOALS
SPRINT then… QUALITY, then… STRENGTH = all sorts of fitnessey goodness! The sprint: complete the first row set in 2 minutes then chip away at ab work (5-10 reps at a time). The 2nd row set should take take 1:15-1:30, and again chip away at ab work (3-5 reps at a time). Smash your final row set in :60 or less, then finish push the final ab work.
Rest no more than 5 minutes before starting the good mornings. The good mornings and hollow rocks are for quality not for time (15 min cap).
You’ll then back squat off the racks for 3 x 10 reps at 55-65% of your 1RM with no fails. Use our handy dandy 1RM LIFT CALCULATOR to determine your percentages. This calculator can always be found up under our Member Quick Links (upper right of our WOD posts).
Post Time + Weights to Comments.
HOME WOD
400-300-200 Run
40-30-10 Tucks Ups
Not for Time:
30-20-10
Good Mornings
Hollow Rocks
Tabata Squats (8 rds of :20 on / :20 off)
ENDURANCE
60 min hike or trail run
WOD: Thu 08.06.2020 “What Comes Next”
NEWS
WED WOD Recording: Here
WOD
“WHAT COMES NEXT”
4 Sets
7 Power Snatch
5 Overhead Squats
3 Hang Squat Snatch
Rest 2 Minutes
115/75
4 Sets
7 Power Snatch
5 Overhead Squats
3 Hang Squat Snatch
Rest 2 Minutes
75/55
4 Sets:
7 Power Cleans
5 Front Squats
3 Hang Squat Cleans
Rest 2 Minutes
75/55
WOD GUIDANCE & GOALS
Choose a track/weight that allows you to hit quality movements. Quality over speed is the name of the game. Every snatch should land with an extended elbow, no press outs. The overhead squats must be below parallel. And the hang squat snatch must be caught below parallel. Scale weights accordingly! Note that the “Move” track incorporates cleans instead of snatches. Complete each set in :60-:90.
Post Intervals/Weight to Comments.
HOME WOD
6 Rounds
10 Skater Hops
5 Broad Jumps
20 Mountain Climbers
10 In + Outs
Rest 2 Minutes
ENDURANCE
Rest