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
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)
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
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
Hi guys – Thursdays continue to be programmed rest days until further notice. Rest up and get ready for Friday!
