Friday 3 July 2020 – 0630 Virtual Class

Hi guys!  Below is your link to the 0630 virtual class, as well as your WOD options.

0630 Virtual Class Link

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
10 hip & back extensions
5 overhead squats, empty barbell (3 secs descending, 3 secs up)

RX:
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders

Compare to 11.25.2019.
Super Fitness Robot time:   4:00 or less.
More Likely time:  6:00 or less.
(Consider scaling if this seems unrealistic.)

Scaled:
3 rounds for time of:
10 Overhead Squats, 95/65 lbs (or front squats)
50 Single Unders (or 1min double under attempts)

Limited Equipment:
3 rounds for time of:
10 R Arm Dumbbell Overhead Squats, 50/35 lbs
10 L Arm Dumbbell Overhead Squats, 50/35 lbs
50 Double Unders
-or-
3 rounds for time of:
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 50/35 lbs, 8 m
Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 50/35 lbs, 8 m
50 Double Unders

At Home:
3 rounds for time of:
50 Air Squats
Handstand Walk, 15 m

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.
Glute Stretch:  Hold 1-2 mins per side.

Wednesday 1 July 2020 – 1700 Virtual Class

Happy July guys!  Here is your link to the 1700 virtual class:

1700 Virtual Class Link

And below are your WOD options.

Warm-Up:
Not for time:
35 jumping jacks
1x Burgener warm-up with empty barbell, 45/35 lbs
10 air squats
7 push-ups or knee push-ups
7 hollow rocks
35 jumping jacks
1x Burgener warm-up with empty barbell, 45/35 lbs
10 air squats
7 push-ups or knee push-ups
7 hollow rocks
35 jumping jacks

RX:  TABATA THIS!
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work / 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
If no rower, then bike. If no bike, then see the Limited Equipment option.

Super Fitness Robot score:  Lowest number in any interval being 9 reps.
More Likely score:  Lowest number in any interval being 5 reps.
(Consider scaling if this seems unrealistic.)

Scaled:
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Ring Row
Rest 1 min
Tabata Knee Push-up
Rest 1 min
Tabata AbMat Sit-up

Limited Equipment:
Tabata Burpee
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

At Home:
Tabata Burpee
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up

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

Tuesday 30 June 2020 – No Classes

Hi guys – no classes today, but below are your WOD options!

Warm-Up:
4 mins of jogging, biking, or rowing followed by…
5 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)
30 secs of rest

RX:
Each for time:
Run: 3x 800 m
Rest as needed between efforts.
Compare to 02.24.2020.

Other Equipment Conversions:
Replace each 800 m of running with 2400 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 1000 m on the Concept 2 Rower, or 2000 m on the Concept 2 Bike Erg.

Super Fitness Robot time:  3:00 or less per 800 m.
More Likely time:  4:00 or less per 800 m.
(Consider scaling if this seems unrealistic.)

Scaled:
Each for distance:
Run: 3x 3 mins

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Hamstring Stretch:  Hold 1-2 mins per side.
Straddle Stretch:  Hold 1-2 mins.
Calves & Foam Rolling

Monday 29 June 2020 – 0630 and 1700 Virtual Classes

Hi guys!  Below are your links to the 0630 and 1700 virtual classes.

0630 Virtual Class Link
1700 Virtual Class Link

And here are your WOD options:

Warm-Up:
Not for time:
1 min of rowing, biking, or jogging
7 hip & back extensions
7 jumping air squats
3 inch-worms
1x Burgener warm-up with empty barbell, 45/35 lbs
1 min of rowing, biking, or jogging
7 hip & back extensions
7 jumping air squats
3 inch-worms
1x Burgener warm-up with empty barbell, 45/35 lbs
1 min of rowing, biking, or jogging
7 hip & back extensions
7 jumping air squats
3 inch-worms

RX:
5 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15 Burpees

Compare to 12.03.2019.
Courtesy of Chris Spealler.

Super Fitness Robot time:  8:30 or less as an individual.
More Likely time:  11:00 or less as an individual.
(Consider scaling if this seems unrealistic.)

Scaled:
5 rounds for time of:
10 Russian Kettlebell Swings, 53/35 lbs
10 Burpees

Limited Equipment:
5 rounds for time of:
15 Dumbbell Swings, 50/35 lbs
15 Burpees

At Home:
As many reps as possible in 7 mins of:
Burpees

Additional Work:
Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch.
Foam Roller (back, etc.)
Pec Stretch (laying on side):  1-2 mins per side.
Wall Shoulder Stretch:  Hold 1-2 mins.