Wednesday 29 July 2020 – 1700 Virtual Class

Hi guys!  Click here for the link to Wednesday’s 1700 virtual class.

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
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm
5-7 low ring muscle-ups (lots of leg, this is a warm-up)

RX:
4 rounds for time of:
10 Clean & Jerks, 115/75 lbs
5 Ring Muscle-ups

Super Fitness Robot time:  6:00 or less.
More Likely time:  10:00 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
4 rounds for time of:
10 Clean & Jerks, 75/55 lbs
7 Chest-to-bar Pull-ups (or pull-ups or ring rows)

Limited Equipment:
4 rounds for time of:
10 Dumbbell Clean & Jerks, 50/35 lbs
5 Low Ring Muscle-ups

At Home:
4 rounds for time of:
10 Inchworms
10 Broad Jumps
Plank Hold, 45 secs
Wall Handstand Hold, 20 secs

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

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

Tuesday 28 July 2020 – No Classes

Hi guys – sorry there was no post for Monday; we had a miscommunication.  If you wanted the WOD for 27 July for any reason, it was the following:

21-15-9-15-21
Deadlifts
Burpees

No classes for Tuesday, but the WOD options are included below!

Warm-Up:
2 rounds, not for time of:
50 single unders
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 toes-to-bars, knees-to-elbows, GHD, or AbMat sit-ups
8 hip & back extensions
5 overhead squats, empty barbell (3 secs descending, 3 secs up)

*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:
Front Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Compare to 12.27.2019.

Super Fitness Robot load:  85% or higher of 1RM.
More Likely load:  70% or higher of 1RM.
(Consider scaling if this seems unrealistic.)

Scaled:
Back Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Limited Equipment:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 m
Bulgarian Split Squat 12-12-12, using heaviest weight per set
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 m

At Home:
For time: Walking Lunge, 200 m

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

Foam Roller (back, etc.)
Wall Leg Stretch:  Hold 1-2 mins per side.

Saturday, 25 July 2020 – No Classes

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

Warm-Up:
2 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
25 jumping jacks
10 pvc pass throughs
10 air squats
5-10 push-ups
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
10-20 sec handstand hold against wall
6 shoulder taps (3 per side)
7 hip & back extensions

*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:
15 Deadlifts, 275/185 lbs
Handstand Walk, 15 m
12 Deadlifts, 275/185 lbs
Handstand Walk, 12 m
9 Deadlifts, 275/185 lbs
Handstand Walk, 9 m

Super Fitness Robot time:  3:45 or less.
More Likely time:  6:00 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
For time:
15 Deadlifts, 225/155 lbs
30 Shoulder Taps
12 Deadlifts, 225/155 lbs
24 Shoulder Taps
9 Deadlifts, 225/155 lbs
18 Shoulder Taps

Limited Equipment:
3 rounds for time of:
33 Dumbbell Deadlifts, 50/35 lbs
Handstand Walk, 12 m

At Home:
3 rounds for time of:
15 Broad Jumps
Handstand Walk, 12 m

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Glute Stretch:  Hold 1-2 mins per side.
Lacrosse Ball Trap Stretch:  1-2 mins per side.

Friday 24 July 2020 – 0630 Virtual Class

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

Warm-Up:
2 rounds, not for time, of:
2 mins of jogging, biking or rowing (increase pace each min)
10 squats (squat therapy style)
10 hollow rocks or sit-ups
5-7 ring rows or pull-ups
1x Burgener warm-up with empty barbell, 45/35 lbs

RX:
3 intervals, each interval for time, of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
25 GHD Sit-ups
15 Dumbbell Thrusters, 50/35 lbs
15 Pull-ups

Rest 3 mins between each interval.

May also use a barbell, 95/65 lbs.

Super Fitness Robot time:  2:30 or less per interval.
More Likely time:  3:30 or less per interval.
(Consider scaling if this seems unrealistic.)

Scaled:
3 intervals, each interval for time, of:
Dumbbell Farmers Carry, 35/25 lbs, 50 m
25 AbMat Sit-ups
15 Dumbbell Thrusters, 35/25 lbs
15 Ring Rows

Rest 3 mins between each interval

Limited Equipment:
3 intervals, each interval for time, of:
Dumbbell Farmers Carry, 50/35 lbs, 50 m
25 Sit-ups
15 Dumbbell Thrusters, 50/35 lbs
15 Pull-ups

Rest 3 mins between each interval.

At Home:
3 rounds for time of:
50 Air Squats
50 Sit-ups
25 Push-ups

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Chest & Pec Stretch (hands behind):  Hold 1-2 mins.
Wall Leg Stretch:  Hold 1-2 mins per side.