Friday 27 March 2020 – No Classes

Warm-up:
3 mins of running, biking or rowing, then…

3 rounds not for time of:
10 steps of walking lunges
7 hip & back extensions
7 shoulder pass throughs, pvc pipe
7 power clean + shoulder press, empty barbell
7 ring rows or pull-ups

RX: 
15-12-9 reps, for time of:
Clean & Jerk, 135/95 lbs
Chest-to-bar Pull-up

Scaled:
15-12-9 reps, for time of:
Clean & Jerk, 95/65 lbs
Pull-up

Pull-ups or Ring Rows

Limited Equipment:
For time:
20 Dumbbell Clean & Jerks, 50/35 lbs
15 Chest-to-bar Pull-ups
15 Dumbbell Clean & Jerks, 50/35 lbs
12 Chest-to-bar Pull-ups
10 Dumbbell Clean & Jerks, 50/35 lbs
9 Chest-to-bar Pull-ups

No Equipment:
3 rounds for time of:
Walking Lunge, 50 m
15 Handstand Push-ups

Handstand Push-ups or Handstand Holds, 45 secs or 15 Shoulder Taps, or Push ups

Cool Down & Stretching:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.

Lacrosse Ball Trap Stretch
1-2 mins per side.

Straddle Stretch
Hold 1-2 mins.

Notes:
Super Fitness Robot time / rounds:
7:00 or less.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
10:30 or less.

 

 

Thursday 26 March 2020 – No Classes

Warm Up: 
3 rounds not for time of:
1 min of jogging, biking or walking (increase pace each round)
5 hip & back extensions
7 squats (squat therapy style) (see video below)
2 Turkish get-ups, R arm
2 Turkish get-ups, L arm

After the 3 round warm-up is complete do 1x Burgener warm-up

RX:
2 rounds for time of:
75/50 Bike Calories
50 Burpees
25 Back Squats, 185/135 lbs

Scaled:
2 rounds for time of:
Jog, 4 mins
30 Burpees
25 Back Squats, 115/75 lbs

Limited Equipment: 
2 rounds for time of:
Run, 1200 m
50 Burpees
25 Dumbbell Squats, 50/35 lbs

No Equipment:
2 rounds for time of:
Run, 1200 m
50 Burpees
50 Air Squats

Cool Down & Stretching:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.

Kneeling Lay Back
Hold 1-2 mins.

Frog Stretch
Hold 1-2 mins.

Wall Shoulder Stretch
Hold 1-2 mins.

Notes:
Calorie Conversions:
Rogue Echo Bike 1x.
Assault Bike 1x.
Concept 2 Rower 1x.
Concept 2 Ski Erg 1x.
Concept 2 Bike Erg 1.4x.
Schwinn Airdyne 1.5x.
For running, see Limited Equipment option.

Super Fitness Robot time / rounds:
29:00 or less, as an individual.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
42:00 or less, as an individual.

 

Wednesday 25 March 2020 – No Classes

Warm-up:
4 rounds not for time of:
1 min of jogging, biking or rowing
5 shoulder pass throughs, pvc pipe
3 pull-ups or ring rows
5 push-ups or bench dips
7 sit-ups

RX:
For quality:
100 Double Unders
50 Strict Pull-ups
L-Sit, 2 mins
50 Strict Ring Dips
100 Double Unders

Scaled:
For quality:
Double Under Practice, 3 mins
50 Ring Rows
AbMat Sit-up, 2 mins
50 Bench Dips
Double Under Practice, 3 mins

Limited Equipment:
For quality:
100 Double Unders
50 Strict Pull-ups
L-Sit, 2 mins
50 Strict Ring Dips
100 Double Unders

No Equipment:
For quality:
75 Jumping Jacks
L-Sit, 2 mins
50 Box Dips
75 Jumping Jacks

L-Sits or Hollow Rock Holds
Box Dips or Bench Dips

Cool Down & Stretching:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.

Wall Leg Stretch
Hold 1-2 mins per side.

Pec Stretch (laying on side)
1-2 mins per side.

Notes:
Super Fitness Robot time / rounds:
15:00 or less.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
25:00 or less.

Tuesday 24 March 2020 – No Classes

Warm-up:

2 rounds note for time of:
50 double unders
10 hip & back extensions
1x Burgener warm-up with empty barbell, 45/35 lbs

RX/ Scaled:

Deadlift 4-4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Limited Equipment:

Dumbbell Stiff Legged Deadlift 12-12-12, using heaviest weight per set
Dumbbell Deadlift 1×100, using heaviest weight for the set

Dumbbell Stiff Legged Deadlifts- 3×8-12 reps
Dumbbell Deadlifts- 50-100 reps in as few sets as possible

No Equipment:

Complete as many rounds as possible in 8 mins of:
10 R Single Stiff Legged Deadlifts
10 L Single Stiff Legged Deadlifts

No weight.

Followed by part 2…
Plank Hold 1x 120 secs

Accumulate 2 mins.

Cool Down & Stretching:

Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.

Glute Stretch
Hold 1-2 mins per side.

Foam Roller (back, etc.)

Notes: 

Super Fitness Robot time / rounds:
80% of 1RM.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
60% or higher of 1RM.

 

Monday 23 March 2020- NO CLASSES

Athletes,
Unfortunately the fitness center is now completely closed. We have included some limited equipment and no equipment work outs that should be a little more geared towards what the RX WOD is.

We’ll be posting some more Social Media challenges and fitness related things that we can all do together.

We will keep you updated with all the information we have as we have it.

Warm-up:

4 mins of jogging, biking or rowing followed by…

3 rounds not for time of:
100 m shuttle jog (2x 50 m) (increase speed each round)
15 m high knees
15 m butt kicks
10 steps, walking lunges
10 glute bridges (no loading, no barbell)
2 Turkish get-ups, R arm
2 Turkish get-ups, L arm
1 min of rest

RX:

4 rounds, 2 mins each, of:
Run, 400 m
max reps in remaining time Dumbbell Push Press, 50/35 lbs

Rest 2 mins between each round.

Scaled: 

3 rounds of:
Run, 2 mins
max rep Dumbbell Push Press, 35/20 lbs, 30 secs

Rest 2 mins between each round.

Limited Equipment: 

3 rounds of:
Run, 2 mins
max rep Dumbbell Push Press, 35/20 lbs, 30 secs

Rest 2 mins between each round.

No Equipment:

4 rounds, 2 mins each, of:
Run, 400 m
max reps in remaining time Handstand Push-ups

Cool Down: 

Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.

Hamstring Stretch
Hold 1-2 mins per side.

Notes:

Other Equipment Conversions:
Replace each 400 m of running with 1200 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 500 m on the Concept 2 Rower, 500 m on the Concept 2 Ski Erg, or 1000 m on the Concept 2 Bike Erg.

Super Fitness Robot time / rounds:
60 reps or more, total.

More Likely time / rounds:
(consider scaling if this seems unrealistic)
40 reps or more, total.