Week of 4/10 – 4/16

One of our intrepid dodgeball teams about to get into some dip,dive duck and dodge action.

Gym News: Another good read on the importance of scheduled rest/recovery days as it pertains to performance and injury prevention especially as you age. https://www.outsideonline.com/2170251/how-i-learned-rest

Also as the weather starts to warm, we are going to resurrect the Friday Morning trail runs soon.  Looking forward to getting back out there with everyone and seeing who jumps in the quarry first!

Monday 4/10

15 Mins to work up to a 5RM & 1RM Strict Press


For Time
10-1 Deadlift @225/135#
1-10 Barbell Lateral Burpee
Double Unders x 3 (30-27-24 etc)

General Fitness
Every Other Min for 16 Mins
Max Rep KB/DB Seesaw Seated Strict Press
Max Rep KB/DB Seesaw Bench Press
*Alternate between the two exercises each time through.


For Quality (15 Min Cap)
10 -1 Sandbag Ground to OH
1-10 Sandbag Step-ups
10 Cal Row (Each Round)

Tuesday 4/11

Performance  & General Fitness
10 Rounds with a Partner
200M Run
20 Slamballs
20 Russian Swings

Directly into…

10 Rounds with a Partner
10 Toes to Bar (MOD to 15 Sit-ups)
10 Wallballs
3 Shuttle Runs

Pick weights that will be challenging but allow you to do the set unbroken. Alternate each exercise with your partner.

Wednesday 4/12

Choose your own Adventure! 1-? Ladder for 20 mins for Quality
Pick 1 Weightlifting Movement
Pick 1 Gymnastic  Movement

General Fitness
Option for a repeating ladder 1-6 then start over at 1
Option to throw in Double Unders  as third element (multiplied x 1,2,3,)


Choose 1 of the Following And Complete For Time

  • 500M Row
  • 500M Ski
  • 1 Min Max Cal Airdyne
  • Flat Loop

*Pick movements that you are working on and talk to the coaches about appropriate loading. Good rule of thumb is that if you pick a lower body lift then pick an upper body gymnastic movement (for example front squats and pull-ups or vice versa).  Work through at your own pace. If you pick heavier/harder elements rest as needed to keep movements crisp. NO SLOP for Speed

Thursday 4/13

Performance & General Fitness
AMRAP 15 Mins
Interior Loop Heavy KB Bottoms Up Carry (Single Bell) RX: 53/35#
5 Strict Pull-up/RR or 10 Sit-up Penalty when the Bell is Dropped out of position
Alternate Penalties each time.


Teams of 3-4 200 Cal Ski Relay

Friday 4/14

Performance & General Fitness
8 Mins to Complete the Hill Loop or 1000M Row
Max Sandbag Shoulder to Squat with Remaining Time
6 Mins to Complete the Flat Loop or 600M Row
Max Sandbag Drags with Remaining time
4 Mins to Complete 400M Run/Row
Max Sandbag Ground to OH with Remaining time
2 Mins to Complete 200M Run/Row
Max Sandbag Offset Push-ups with Remaining time

Saturday 4/15

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $5 for all non members which is donated locally.

Coaches Choice…but generally a longer effort more geared toward the cardiovascular fitness spectrum.

Sunday 4/16

Remember we are bumping class up today to 8:30AM. Likely will do a strength circuit.


Movement WOD for the Week

30-60  Mins @60%
3 Min Row, Ride or Flat Loop Easy Run
3 Rounds
3 Brace Squats
3 Inchworm to Push-up
3 Position Spiderman Stretch R/L

Remember: This workout is designed to be an active recovery day. If you’re not feeling your best or have residual soreness from a previous workout…this is a great option to get the blood flowing and maintain a positive attendance routine.  The Movement WOD is meant be completed at a moderate (conversational) pace and is open to interpretation with movement selection.

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