WOD: Wed 12.04.2019 “Are You Sure”
WOD
“Are You Sure?”
AMRAP 15:
30 Sit Ups
20 Handstand Push Ups
10 Deadlifts (225/155)
WOD Guidance & Goals:
Steady pace on the sit ups, these will be your rest. Handstand push ups are kipping, try to do two sets of 10 reps or four sets of 5 reps. The deadlifts for the first 2 rounds should be unbroken then break into two sets. Target 3-5 Rounds.
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
100m sprint, 100m easy
110m sprint, 110m easy
120m sprint, 120m easy
130m sprint, 130m easy
140m sprint, 140m easy
150m sprint, 150m easy
160m sprint, 160m easy
170m sprint, 170m easy
180m sprint, 180m easy
190m sprint, 190m easy
200m sprint, DONE
BARBELL CLUB
1)Work up to a 1 RM in 10 reps or less.
1 and 1/4 front squat
*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1.
2) 3Rounds
10 barbell sit ups
20 Russian twists with a plate
WOD: Tue 12.03.2019 “Unbelievers”
NEWS
- DECEMBER CHALLENGE: Stretch/Mobilize 5 minutes per day outside of class time for the month of December. That’s 155 minutes or just over 2.5 hours within the month.
- WEATHER POLICY: Stay tuned to our WOD news/page for any changes in our schedule due inclement weather. We will post ALL changes or cancellations to our class schedule a minimum of 45 minutes before a given class. So please check our website before you venture out!Or, to make sure you never miss a schedule change, sign up for text updates! To do so, go to our WOD/NEWS page and click on the “Billing (Triib) Log In” link in the Member Quick Links section (upper right). Then click on “Settings” (on the left), then find “Text Messaging” in the middle of the page. Fill out your mobile number and you’re all set!
WOD
“Unbelievers”
5 Rounds
20 Dumbbell Snatch
25′ Overhead Walking Lunge
20 Dumbbell Step Ups (20/24)
25′ Overhead Walking Lunge
Men: 50#
Women: 35#
WOD Guidance & Goals:
Choose a weight for the dumbbell you can snatch and overhead lunge unbroken for at least the first few rounds. Move through snatches quickly and take a brief pause before attempting your overhead lunges. Lunges can be done with either arm, but we suggest alternating each length. For the step ups, alternate legs without putting a hand your stepping leg. The dumbbell can be held by your side, on your shoulder, or in the rack position, but should not rest on your leg during your step-ups. Target around 17-20 minutes.
Post Time to Comments. Compare scores HERE.
BARBELL CLUB
Courtesy of Burgener Strength
1) 10 rounds on the 2 min
2 position clean (1x hang + 1x floor): 10 rounds
work up to heavy
2) Push press: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps
3)Ring Dip 3 x 1 min AMRAP, rest 2 min between
WOD: Mon 12.02.2019 “No More Parties”
NEWS
- DECEMBER CHALLENGE: Stretch/Mobilize 5 minutes per day outside of class time for the month of December. That’s 155 minutes or just over 2.5 hours within the month.
- REEBOK SALE: 60% in store TODAY ONLY!
- WEATHER POLICY: Stay tuned to our WOD news/page for any changes in our schedule due inclement weather. We will post ALL changes or cancellations to our class schedule a minimum of 45 minutes before a given class. So please check our website before you venture out!Or, to make sure you never miss a schedule change, sign up for text updates! To do so, go to our WOD/NEWS page and click on the “Billing (Triib) Log In” link in the Member Quick Links section (upper right). Then click on “Settings” (on the left), then find “Text Messaging” in the middle of the page. Fill out your mobile number and you’re all set!
WOD
“No More Parties”
EMOM 20
Odd: 100 Meter Shuttle Run
Even: 1 Round of “Cindy”
*Cindy is: 5 pull ups, 10 push ups, 15 squats
WOD Guidance & Goals:
Complete the shuttle run (10 meters at a time) in :30 to have a :30 rest before “Cindy”. If you cannot complete 5 pull ups, 10 push ups and 15 squats within the minute, scale to 4-8-12 or 3-6-9.
Post Completed Rounds to Comments. Compare scores HERE.
ENDURANCE
3x800m easy, 1 min rest, 400m moderate, rest 3 min
4x200m fast, 100m easy between efforts
4×100 fast, 200m easy between efforts
BARBELL CLUB
Courtesy of Burgener Strength
1) 10 rounds on the 2 min:
2 position snatch (1 hang + 1 floor)
build to heavy for the day
2) Back squat: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps.
3) Core
3×20 weighted back extensions (45# plate)
WOD: Sat 11.30.2019 “Apple Juice”
WOD
“Apple Juice”
On the 3 Minute for 10 Rounds
1 Squat Snatch
2 Overhead Squats
WOD Guidance & Goals:
Coaches will help you work up to to 75% of your 1 rep max squat snatch. Choose form and technique over weight.
Post Weight to Comments.
BARBELL CLUB
1) Today’s Workout
2) Clean and jerk: work up to 3 rep max in 15 min
2) Bench press: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x 3+ reps.
WOD: Fri 11.29.2019 “Kill the Lights”
NEWS
- TODAY 11/29 – OPEN GYM 8-11a
- TOMORROW 11/30 + SUNDAY 12/1 – Regular Schedule
WOD
“Kill The Lights”
10-9-8-7-6-5-4-3-2-1
Dumbbell Cleans (50/35)
Weighted Sit Ups (50/35)
WOD Guidance & Goal:
Choose a weight for the cleans that’s challenging to get 10 in a row. Target 7-10 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
1600m moderate pace, rest 1 min
8x100m, rest :30
1200m moderate pace, rest 1 min
6x150m, rest :45
800m moderate pace, rest 1 min
4x200m, rest 1 min
BARBELL CLUB
Courtesy of Burgener Strength
1) Rack jerk behind the neck: Work up to a max for the day.
2) Deadlift: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x 3+ reps.
3) 30 Clean + Jerks at 165/115
WOD: Thu 11.28.2019 “Stuffed”
NEWS
- TODAY 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
- TOMORROW 11/29 – OPEN GYM 8-11a
- Sat 11/30 + Sun 12/1 – Regular Schedule
WOD
“Stuffed”
2 Rounds
800 Meter Run
40 Pull Ups
30 Box Jumps (24/20)
20 Kettlebell Swings (70/53)
30 Step Ups (50/35) – 1 db in rack position
40 Push Ups
800 Meter Run (yup, you run a mile in the middle)
WOD Guidance & Goal: Have fun and grind away!
Post Time to Comments. Compare scores HERE.
WOD: Wed 11.27.2019 “Rake It Up”
NEWS
- TODAY 11/27
- WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
- ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
- TOMORROW 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
- Fri 11/29 – OPEN GYM 8-11a
- Sat 11/30 + Sun 12/1 – Regular Schedule
WOD
“Rake It Up”
5 Rounds
15 Back Squats (95/65)
15 Hang Power Cleans (135/95)
WOD Guidance & Goals:
Choose a weight for the back squats that you can do for 15 reps unbroken, and for the hang cleans 10 reps unbroken (fresh). To save grip, do hang power cleans in 8/7 or 6/5/4. Target 10 minutes.
Post Time to Comments.
ENDURANCE
1200m moderate pace
800m easy
400m walk
1000m moderate
600m easy
300m walk
800m moderate
400 easy
200m walk
600m moderate
200m easy
100m walk
BARBELL CLUB
1)Today’s workout
2)EMOM 12
Odd minute = 50m sled sprint (135/95 on sled)
Even minute = max rep strict chin up
3)Core
3×15 barbell sit up – no weight on bar
WOD: Tue 11.26.2019 “Counting Stars”
NEWS
- THANKSGIVING WEEK SCHEDULE (11/25-11/30)
- TODAY 11/26 Regular Schedule
- TOMORROW 11/27
- WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
- ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
- Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
- Fri 11/29 – OPEN GYM 8-11a
- Sat 11/30 + Sun 12/1 – Regular Schedule
WOD
Push Jerks
3×3, across
“Counting Stars”
15-12-9-6-3
Push Jerks (185/135)
Toes to Bar
WOD Guidance & Goals:
Coaches will help you work up to 80-85% of your 1 rep max push jerk for the 3×3. For the metcon, use 70-75% of the weight you did for the strength or a weight that you can do for 5 consecutive reps. Do big sets or chip away at smaller sets for the toes to bar. Target 10 minutes.
Post Weight + Time to Comments. Compare scores HERE.
BARBELL CLUB
Courtesy of Burgener Strength
1) 10 rounds on the 2 minute
3 position clean (1x high hang + 1x hang + 1x floor)
work up to heavy for the day
WOD: Mon 11.25.2019 “Setting Fires”
NEWS
- THANKSGIVING WEEK SCHEDULE (11/25-11/30)
- TODAY 11/25 + Tue 11/26 – Regular Schedule
- Wed 11/27
- WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
- ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
- Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
- Fri 11/29 – OPEN GYM 8-11a
- Sat 11/30 + Sun 12/1 – Regular Schedule
WOD
“Setting Fires”
With a Partner
10 Rounds (5 each):
250 Meter Row
10 Burpees Over the Bar
35 Double Unders
WOD Guidance & Goals:
Partner 1 will complete the 250 meter row, 10 burpees over a bar and 35 double unders, THEN partner 2 will do the same. Continue this pattern until both partners complete 5 rounds each. Treat every round as a sprint you’ll have plenty of time to recover. Target 25 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
4 rounds
400m, :90
300m, :60
200m, :30
100m
Rest 3 min
BARBELL
Courtesy of Burgener Strength
1) 3 position snatch (1x high hang + 1x hang + 1x floor): 10 rounds
Every 2 minutes, complete: 1x 3 position snatch (work up to a max for the day)
2) Back squat: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x 3+ reps.
3) Core
3 Rounds
8x good morning (Heavy), rest as needed
max rep unbroken strict toes to bar or knee ups
rest as needed