Thursday 10 September 2020 – Programmed Rest Day

Tomorrow is the LAST DAY to sign up for “Battle in the Backyard”!  We are going to be strict about this deadline because of covid restrictions, so you have until end of day Friday, 11 September to confirm your spot HERE!  Don’t wait!

Thursdays continue to be programmed rest days until further notice.

Wednesday 9 September 2020 – 1700 Virtual Class

Only TWO days left to sign up for “Battle in the Backyard”!  We are going to be strict about this deadline because of covid restrictions, so you have until Friday, 11 September to confirm your spot HERE!  Don’t wait!

Click here for your link to the 1700 virtual class.  Below are your WOD options:

Warm-Up:
Not for time:
2 mins of easy jogging, biking, or rowing
12 jumping air squats
12 sit-ups or hollow rocks
12 ring rows
90 secs of jogging, biking, or rowing (increase the pace)
10 jumping air squats
10 sit-ups or hollow rocks
10 ring rows
1 min of jogging, biking, or rowing (increase the pace)
8 jumping air squats
8 sit-ups or hollow rocks
8 ring rows
30 secs of jogging, biking, or rowing (increase the pace)
6 jumping air squats
6 sit-ups or hollow rocks
6 ring rows

RX:
Every 2 mins for 20 mins do:
6 Toes-to-bars
Max rep Bike Calories, 12 secs

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.

Scaled:
Every 2 mins for 20 mins do:
6 Hanging Knee Raises (or hollow rocks or abmat sit-ups)
Max rep Bike Calories, 12 secs

Limited Equipment:
Every 2 mins for 20 mins do:
6 Toes-to-bars
Sprint, 100 m

At Home:
Every 2 mins for 20 mins do:
6 V-ups
Sprint, 100 m

Additional Work:
Part 1:  Farmers Carry 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

Part 2 – Option A:  Double Unders 1×200
Complete in as few sets as possible.

Part 2 – Option B:  Double Under Practice, 5mins (for quality)

Tuesday 8 September 2020 – No Classes

Hi guys!  First, here is your delay reminder that you have only THREE MORE DAYS – until Friday, 11 September – to register for “Battle in the Backyard” – confirm your spot now HERE!  No classes today, but below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1min of running, biking, or rowing (increase pace each round)
10 walking lunges
5 hip/back extensions
5 shoulder pass-throughs, PVC pipe
2 Turkish get-ups, R-arm
2 Turkish get-ups, L-arm
7 power clean + push press, empty barbell

RX: “DT”
5 rounds for time of:
12 deadlifts, 155/105#
9 hang power cleans, 155/105#
6 push jerks, 155/105#

“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on 20 February 2009 supporting operations in OEF when his vehicle was struck by an IED.  Timothy is survived by his wife Megan and one-year old son T.J.

Compare to 01.03.2020.

Super Fitness Robot Time:  9:14/8:25 or less (men/women).
More Likely Time:  12:50/11:48 or less (men/women).
(Consider scaling if this seems unrealistic.)

Scaled:
5 rounds for time of:
9 deadlifts, 115/75#
7 hang power cleans, 115/75#
5 push press, 115/75#

Limited Equipment:
In teams of 2, for time:
180 DB deadlifts, 50/35#
140 DB hang power cleans, 50/35#
100 DB push jerks, 50/35#

At Home:
5 rounds for time of:
20 glute bridges (1sec pause at top)
9 broad jumps
6 strict handstand push-ups

Saturday 5 September 2020 – No Classes

Hi guys!  First, here is your delay reminder that you have until Friday, 11 September to register for “Battle in the Backyard” – confirm your spot now HERE!  No classes today, but below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1 min of jogging, biking or rowing
5 inch worm push-ups
10 air squats
15 kettlebell swings (light, you choose load)
1-2 Turkish get-ups, R arm (light, you choose load)
1-2 Turkish get-ups, L arm (light, you choose load)

RX:
4 rounds, 1:30 each, of:
Max rep Burpees

Rest 3 mins between each round.

Super Fitness Robot reps:  120 or more burpees total.
More Likely reps:  75 or more burpees total.
(Consider scaling if this seems unrealistic.)

Scaled:
4 rounds, 1 min each, of:
Max rep Burpees

Rest 3 mins between each round.

Additional Work:
Option 1:  Plank Hold : 1 x 120 secs

Option 2:  Farmers Carry : 3 x 30-50 m

SIGN UP FOR “BATTLE IN THE BACKYARD” – Reg ends 11Sep

Hi guys!  You have until Friday, 11 September to register for “Battle in the Backyard” – confirm your spot NOW – for free! – HERE!

Given the nature of planning ahead for covid safety restrictions, we will NOT accept registrations after 11 September.  So DON’T WAIT!

SO many fun details are getting planned out and this will be a great chance to get everyone together for some friendly battles. See you there!