Friday

20 Nov

Screen Shot 2014-11-18 at 2.17.44 PM
Christina & Kara from Mondays Leg Burner…

WU

Burpee B-ball
Strict Press Review
Work up to a Heavy/Challenging starting set of 3 Strict Press

WOD -OBJ: Strength/ High Intensity

Strict Press  3-3-3-3
Ascend to 3RM for the day.
Rest 2-3 mins between sets ….15 Min Cap

then

10 Min “Nate”
2 Muscle Ups
4 Handstand Push-ups
8 KB Swings 70/53#

Foundational/MOD
Amrap 10
4 DH Pull-ups
6 Push-ups
8 KB Swings

Cooldown
1 Length Inchworm/Up Dog
1 Length Spiderman

Thursday

19 Nov

photo

WU
6 min Dynamic

WOD

Wheel of Fun x 8 (Bring a buddy to partner with)
We will spin the wheel 8 times. The big wheel is the exercise, the little wheel is the interval times in seconds. These are usually done with a partner 1 on 1 off.  If the class collectively doesn’t like the exercise spun you will have 4 chances to throw the 8 sided die for an alternative. You do the alternative. There is no choosing between the two. Bon Chance!

Alternative Exercises
1. Slamballs
2. Plate Burpees
3. Walking Lunges
4. Wall Sit
5. Sandbag Drag
6. Mtn Climbers
7. Sit-ups
8. Class Choice

Cooldown
2 Flat Loops

Wednesday

18 Nov

Screen Shot 2014-11-18 at 2.10.02 PM
Sylvie and Trav sprinting on Tuesdays Team 6K.

WU
4 Rounds or 10 Mins
7 Wallballs
Bear Crawl Down
7 KB Swings
Burpee Broad Jump Back

WOD

400m Run
75 KB Head Cutters (AHASP)

When the KB Hits the floor do a 5 Burpee Pull-up Penalty or 1 Rope Climb
400 M run

RX: 72/44# KB
Foundational/ Buddies: 18 Min Cap/ 5 Burpee penalty

Cooldown
4 x 30/30/30 Hollow Rock/ Superman/Rest
2 Flat loops or 1600m Row

Tuesday

17 Nov

photo 2
Don’t Knock the The Long Slow Easy Distance…it could be your missing link

WU

5 Min CV (run, row, ski etc)
5 Min Med Ball Drills
5 Min Yoga Flow

WOD
6K Ski….. in teams of 3

P1: Ski for Meters
P2 = Pacer: Alternating between Gimme Gimmes and Sandbag Drags 1 Lap
P3: Rest

Buddies: Gimmes for pacing only

Cooldown
Shoulder Stretches off Rig

Monday

16 Nov

Screen Shot 2014-11-15 at 11.47.19 AM
Caught this candid of Jeff Cheering on Johnna to a PR during the last 500 of the 2K on Friday

WU
6 min Dynamic
Front Squat Review
8 mins Work up to a Heavy/Challenging starting set of 3 Front Squats

WOD

Front Squat 3-3-3-3
Ascend to 3RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

then

10-9-8-7-6-5-4-3-2-1
Wallballs
Russian Swings
Box Jumps
RX: 70/53#, KB 24in Box, 20/14# WB

Foundational/ Buddies
10 Min Amrap
7 Wallballs
7 Russian Swings
7 Box Jumps (step down)
30 Second rest between rounds

Cooldown
Wall Lower Body Stretch series

Saturday Recap

15 Nov

Screen Shot 2014-11-15 at 11.50.49 AM
Solid hardworking crew this morning on a brutal one. Got to remember that workout for the future. 

Teams of 3- 15 Min Row for Max Meters
Sled Push Down to replace Rower
Rower Sled Pushes back to Rest
Rester then Sled Pushes Back to Row etc..

5 Mins off

Teams of 3- 15 Min Ski for Max Meters
Tire Flip Down to replace Skier
Skier Sled Pushes back to Rest
Rester then Sled Pushes Back to Ski etc…

Friday

13 Nov

Screen Shot 2014-11-13 at 11.38.20 AM
Congrats to Heather who is getting married today (Thurs) not by Chewbacca although that would be pretty cool, though the nuptials would be hard to understand.

WU

  • Burpee Basketball
  • Power Clean Review
  • 8 Mins to warm up to a Heavy/Challenging starting set

WOD

Power Clean 5-5-5-5  Ascend to 5RM for the day.
Rest 2-3 mins between sets ….12 Min Cap

*Not touch and go! Each lift requires a reset after each Rep. Dump it safely, set-up and go again in 2-3 seconds.

then

2K Row (heats)

Cooldown
Cheer on other rowers while rolling out.

Follow

Get every new post delivered to your Inbox.