Wednesday 14 October 2020 – No Classes

Hi guys! No classes today, as we’re busy prepping for “Battle in the Backyard” – 3 days to go!!! Below are your WOD options:

Warm-Up:
2 rounds, not for time, of:
50 double-unders
8 hip & back extensions
10-15 band pull-aparts
5 inchworm push-ups
1x Burgener warm-up with empty barbell, 45/35#
5-7 ring rows

RX:
AMRAP 20:
3 DB clean & jerks, 50/35#
5 pull-ups
7 push-ups
9 air squats

-OR the partner option-

10 rounds for time (alternate rounds for 5 rounds each) of:
9 DB clean & jerks, 50/35#
15 pull-ups
21 push-ups
27 air squats

Scaled:
AMRAP 20:
3 DB clean & jerks, 35/25#
3 pull-ups (or ring rows)
5 push-ups (or kneeling push-ups)
7 air squats

-OR the partner option-

10 rounds for time (alternate rounds for 5 rounds each) of:
9 DB clean & jerks, 35/25#
9 pull-ups
15 push-ups
21 air squats

At Home:
10 rounds for time of:
15 push-ups
Broad jump, 10m

Additional Work:
L-Sit – Accumulate 120secs

DB Box Step-Up – Use the heaviest weight you can for 40 reps

Friday 9 October 2020 – 0630 Virtual Class

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

Warm-Up:
3 rounds, not for time, of:
1min jogging, biking, or rowing (increase pace each round)
6 shoulder pass-throughs (pvc pipe)
9-12 thrusters, empty barbell
6 hip & back extensions (or good-mornings)
9-12 sit-ups or hollow rocks

RX:
3 rounds, for time, of:
100 single unders
25 wallballs, 20/14#
8 front squats, 55% 1RM

Super Fitness Robot time:  9:00 or less.
More Likely time:  15:00.
(Consider scaling if this seems unrealistic.)

Scaled:
3 rounds, for time, of:
Single under practice, 2mins
20 wallballs, 14/10#
7 front squats, 50% 1RM

Limited Equipment:
3 rounds, for time, of:
100 single unders
35 air squats
10m DB lunges, 50/35#

At Home:
3 rounds, for time, of:
1min jumping jacks
40 air squats
20m walking lunges

Wednesday 7 October 2020 – No Classes

Hi guys! No virtual classes scheduled for today, but reach out to Amanda if you’d still like a session! We apologize for the lack of programming yesterday.  If you still want Tuesday’s WOD, it is:

EMOM for 30mins:
1 snatch (you pick load)

Below are your Wednesday WOD options:

Warm-Up:
3 rounds, not for time, of:
30secs jumping jacks
7-10 band pull aparts
7 scap pull-ups
5-7 ring rows or pull-ups
7-10 sit-ups or hollow rocks
7-10 jumping air squats
5 inchworm push-ups

RX:
2 rounds, for time, of:
25 C2B pull-ups
25 GHD sit-ups
25 burpee box jump overs, 24/20″

Scaled:
2 rounds, for time, of:
25 pull-ups
25 sit-ups
25 burpees

Limited Equipment:
2 rounds, for time, of:
25 C2B pull-ups
25 V-ups
25 burpees over DBs

At Home:
2 rounds, for time, of:
25 V-ups
50 burpees

Additional Work:
Chin Over Bar Hold – 120secs (accumulated)
Row 1000m – all out effort for time

Monday 5 October 2020 – 0600 and 1700 Virtual Classes

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

Warm-Up:
3 rounds, not for time, of:
1 min of jogging, biking, or rowing (increase pace each round)
10 walking lunges
7 hip & back extensions
10 wallball shots
2 Turkish get-ups, R-arm (you choose load)
2 Turkish get-ups, L-arm (you choose load)

RX:
For time:
15 DB thrusters, 50/35#
Shuttle sprint, 200m (4x50m)
12 DB thrusters, 50/35#
Shuttle sprint, 200m (4x50m)
9 DB thrusters, 50/35#
Shuttle sprint, 200m (4x50m)

Super Fitness Robot time:  4:00 or less.
More Likely time:  6:30 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
For time:
15 DB thrusters, 35/25#
Shuttle sprint, 200m (4x50m)
12 DB thrusters, 35/25#
Shuttle sprint, 200m (4x50m)
9 DB thrusters, 35/25#
Shuttle sprint, 200m (4x50m)

At Home:
30 jumping air squats
Shuttle sprint, 200m (4x50m)
25 jumping air squats
Shuttle sprint, 200m (4x50m)
20 jumping air squats
Shuttle sprint, 200m (4x50m)

Additional Work:
Bulgarian split squat:  12-12-12

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

Landmine twist:  12-12-12

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

Saturday 3 October 2020 – No Classes

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

Warm-Up:
3-5 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
5 hip & back extensions
5 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell

RX:
Clean & Jerk 2-2-2-2-2-2-2
***3 sec pause at the bottom of the jerk.

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

Scaled:
Power Clean & Push Press 2-2-2-2-2-2-2

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

Limited Equipment:
Dumbbell Single Stiff Legged Deadlift 12-12-12, using heaviest weight per set
Single Arm Dumbbell Row 10-10-10, using heaviest weight per set
Bulgarian Split Squat 12-12-12, using heaviest weight per set
Dumbbell Power Clean & Jerk 1×40, using heaviest weight for the set

At Home:
5 rounds for max reps of:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
L Bulgarian Split Squat, 30 secs
R Bulgarian Split Squat, 30 secs
Plank Hold, 30 secs

Additional Work:
Part 1 – AMReps 2 mins: AbMat Sit-ups

Part 2 – Pause Clean Deadlift : 5-5-5-5