Tuesday 22 September 2020 – No Classes

Hi guys! No classes today, but below are your WOD options:

Warm-Up:
3-4 mins of jogging, biking, or rowing followed by…
4 rounds, not for time, of:
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
50 m run (increase acceleration each time)
1 min of rest

RX:
Each for time:
Run: 10 x 100 m
This is an all out effort for time.

Scaled:
Each for time:
Run: 7 x 100 m

Additional Work:
Box Jump: 1 x 30
Side Plank: 2 x 120 secs

Monday 21 September 2020 – 0600 and 1700 Virtual Classes

Hi guys!  Click here for your link to the 0600 virtual class, and here for your link to the 1700 virtual class.  Below are your WOD options:

Warm-Up:
2-4 mins of running, biking, or rowing, followed by…
3 rounds, not for time, of:
7 squats
7 hip & back extensions
7 glute bridges (empty barbell)
3 broad jumps
7 pvc pass throughs
5-7 pull-ups or ring rows
5-10 push-ups
10-20 secs handstand hold against wall
6 shoulder taps (3 per side)

*If no GHD, then perform hip extensions with a band or do good mornings. *Ensure you are fully warmed-up before beginning the workout.

RX:
For time:
10 Rope Climbs
15 ft 10 Back Squats, 65% 1RM
Handstand Walk, 10 m
10 Ring Muscle-ups
10 Back Squats, 65% 1RM
Handstand Walk, 10 m
10 Bar Muscle-ups
10 Back Squats, 65% 1RM
Handstand Walk, 10 m

Scaled:
For time:
20 Pull-ups (or ring rows)
10 Back Squats, 50% 1RM
30 Shoulder Taps (or push-ups)
20 Chest-to-bar Pull-ups (or pull-ups or ring rows)
10 Back Squats, 50% 1RM
30 Shoulder Taps (or push-ups)
10 Low Ring Muscle-ups (use as much leg as needed)
10 Back Squats, 50% 1RM
30 Shoulder Taps (or push-ups)

Limited Equipment:
For time:
20 Strict Pull-ups
20 Dumbbell Squats, 50/35 lbs
Handstand Walk, 10 m
10 Low Ring Muscle-ups
20 Dumbbell Squats, 50/35 lbs
Handstand Walk, 10 m
10 Low Ring Muscle-ups
20 Dumbbell Squats, 50/35 lbs
Handstand Walk, 10 m

At Home:
5 rounds for time of:
40 Air Squats
Handstand Walk, 10 m (or 20-30 shoulder taps)

Saturday 19 September 2020 – No Classes

Hi guys! No classes today, but below are your WOD options:

Warm-Up:
2 rounds, not for time, of:
2 mins of rowing, biking, or jogging
10 hip & back extensions
1x Burgener warm-up with empty barbell, 45/35 lbs

RX:
Squat Snatch 1-1-1-1-1-1-1

Scaled:
Hang Squat Snatch 1-1-1-1-1-1-1

Limited Equipment:
5 rounds, each round for time, of:
15 L Arm Dumbbell Power Snatches, 50/35 lbs
15 R Arm Dumbbell Power Snatches, 50/35 lbs
10 Dumbbell Squats, 50/35 lbs

Rest 2 mins between each round.

At Home:
For quality:
Broad Jump, 100 m
100 Glute Bridges

Additional Work:
Part 1 – Option A:  Landmine Twist – 12-12-12

Part 1 – Option B:  Planche Progression Work, 10 mins for quality
Spend 5-10 mins at whichever step in the progression is appropriate for you.

Part 2 – Option A:  Barbell Bent Over Row – 12-12-12-12

Part 2 – Option B:  Single Arm Dumbbell Row – 12-12-12-12

Friday 18 September 2020 – 0630 Virtual Class

Hi guys! Click here for your link to the 0630 virtual class.  Below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1 min of running, biking, or rowing (increase pace each round)
10 squats (squat therapy style)
5 hip & back extensions
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R-arm – you choose load
2 Turkish get-ups, L-arm – you choose load
7 power clean + push press, empty barbell

RX:
3 intervals, each interval for time, of:
30 Wall Balls, 20/14 lbs
15 Dumbbell Clean & Jerks, 50/35 lbs

Rest 3 mins between each interval.

Use dumbbells or do 12 reps with a barbell, 135/95 lbs.

Scaled:
3 intervals, each interval for time, of:
20 Wall Balls, 14/10 lbs
10 Dumbbell Clean & Jerks, 35/25 lbs

Rest 3 mins between each interval.

Use dumbbells or do 11 reps with a barbell, 75/55 lbs.

Limited Equipment:
3 intervals, each interval for time, of:
30 Jumping Air Squats
15 Dumbbell Clean & Jerks, 50/35 lbs

Rest 3 mins between each interval.

At Home:
For time:
150 Burpees

Additional Work:
Part 1 – Option A:  Shoulder Press – 12-12-12

Part 1 – Option B:  FQ: Handstand Descent Practice

Part 1 – Option C:  Sotts Press 8-8-8-8

Part 2: Bulgarian Split Squat – 12-12-12