Workouts for 7/21 – 7/28

Debbie, Dianne, Ali, Kathy and Sonja after taking on the 2019 Appleman Triathlon. For some, this was their first Tri! Way to go ladies, very inspiring to see you get outside of your comfort zones!



Monday 7/22


Teams of 3: Work/ Pace/ Rest

Mins: 0-6
Worker: Max Lengths Burpee Clean & Toss
Pacer: 200M Run/Row

Mins: 6-12
Worker: Max Lengths Heavy Gimme
Pacer: 200M Run/Row

Mins: 12-18
Worker: Max Lengths Sled Push
Pacer: 200M Run/Row

Mins: 18-24
Max Lengths Sandbag Drag
Pacer: 200M Run/Row

Any extra time left in class:

Work on a weaknesses, goals, roll out and stretch, etc.



Tuesday 7/23


15 Mins for Quality (5-7 Rounds)
1 Lap Heavy Seated Rope Pull (AHASP)
Max Set of Push-ups


4 Rounds
Max Dead Hang Pull-Ups
20 DB Step-Ups
20/15 Cals AD

Prioritize range of motion and focus on quality movement. Max = to failure today (not accumulating reps)




Wednesday 7/24


AMRAP6 x 3 Rounds

400M Run
30 Russian Swings
20 Box Jumps
10 Burpees
Row/Ski & Bike for Max Cals for the Remainder
*3 Mins off Between Rounds

RX: KBS @70/53# Box Jumps: 24/20in
Score = Total Cals from the sum of all 3


Core Circuit – Coaches Choice
Go as fast as you can to get to the machine to start accumulating cals. Maximize that rest time in between to recover for the next round.




Thursday 7/25

30 Min Ascending Ladder (1-2-3-4-5-?)
Burpee Pull-Ups
Renegade ManMakers w/Squat
Row or Ski x 50M (alternate machine each round)

*Suggested RMM #: Guys 25-40#DB’s Gals 15-25# DB’s
Steady state work here. Try and maintain a sustainable pace throughout the 30 minutes



Friday 7/26

30 Min: 1-3 Repeating Barbell/KB/DB Complex for Quality

  •  Deadlift
  •  Clean
  • Front Squat
  • Shoulder to OH
  • Bent Row

*Finish each round of 3 reps with 1 Rope Climb

Go heavier today as reps are low to allow you to do so but focus on FORM over weight as the priority. Rest as needed to maintain quality crisp movement patterns. You will have time to warm-up to your working weight before we start. This will be with static weight (not ascending) so make sure you are comfortable in all the movements (especially overhead) before the clock counts down. You will do 1 of each of the movements followed by 2 of each then 3 of each….then 1 rope climb and start back at 1 again.



Saturday 7/27

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice





Sunday 7/28


6 Rounds or 35 Mins
With a Partner:

10 Single KB Squat Cleans (1/2 Headcutter)
200 Meter Run
20 Russian Swings (Option Single Arm Swings Alt Reps)
200 Meter Row
30 Double/Single Unders
200 Meter Ski

The first partner completes the Headcutter/Run, and then tags the second partner to do the Swings/Row then first partner is onto the Double Under/Ski etc. You will each do each segment 3x. Push the intensity when it’s your turn to work. MOD with the intention of being able to do the reps unbroken but challenging at the same time.

Can’t make it to the GYM?

GET OUTSIDE! Go do something active for 30-60+ mins at at moderate pace preferably with friends or family. (hike, jog, paddle, row, bike etc.) What you do matters less than just doing the duration at a conversational pace. A few of these easy sessions per week can really enhance your cardiovascular base which can help with both high intensity performance & recovery.

Mental Restoration: Carve a little time today (but really everyday) to slow down and prep for next week. Plan Meals, stretch out, meditate? Set yourself up for success cause those that fail to plan are planning to fail.

Recovery WODs
(Example Below :)

“Around the World” for 3-5 Rounds
3 Min Easy Row
3 Min Easy Ski
3 Min Easy Airdyne
3 Min Yoga Flow

Why are these workouts important? These should be easy efforts. Fully conversational or nose breathing only pace (which is REALLY SLOW!) Get blood flowing, flush out soreness and prep the body for the next harder session.