Sunday Funday! Outside in front. Wod starts at 10am. Bring your scarves and mittens. Partner wod
Wod 1- 10 Minutes Amrap- 1 Partner Working at a time 30 Air Squats 20 Burpees
Wod 2- 10 Minute Amrap 20 Slam balls over the shoulder 20 lunges with your slam ball overhead
Wod 3 15 Minutes Amrap 20 Cal Row 20 DB thrusters 200 M Farmer Carry (both walk on the farmer carry, one partner holds both dumbbells but you can switch as needed.
The gym is being used for a USAW level 1 seminar. Please meet in the front of the building. Thanks.
Do you follow our programming from your home gym? That’s awesome! That’s why we post it. Post a picture of your home gym or where ever you workout and tag the gym on social media! Stop in for a class!
Warm Up: 3 Rounds: 1 Min Run-Bike-Row (increase pace each round) 10 Leg Swings Each Leg 8 Kang Squats with PVC ((Video Posted Below)) 10 PVC Pass Throughs 7 Burpees
“I really need to run more.” -Everyone weekly Now is your chance. Safety first, wear your lights
Workout: 5k Run INT-2 Mile Run BEG-20 Minutes of Running for Distance This is an all out effort for time. Other Equipment Conversions: Replace running with 10 Miles on the Assault Bike, 5k on the Concept 2 Rower Or Ski Erg
*Fine print Workout alternative is 20 Minute Amrap 5 pull ups 10 push ups 15 air squat
–Coaches Notes– Don’t skip put on cardio day!! We have the other options for distances that you can pick from if they are more comfortable for you. If the 5k is a distance you are okay with then go at it for time and try to keep a fast pace. If you are those who run the distance often then you have an idea of how long it should be taking you. If you haven’t done a 5k or not sure of time, try to aim for under 30minutes. Again if you know your 5k time will be way over 30 minutes than pick a distance goal that will keep you under that.
**Optional Accessory Work** Option 1: Chin Over Bar Hang Use whatever grip is best for you. Build to 2 Minutes Option 2: Push Ups 40-50 QUALITY Reps If you want a challenge use a band during your reps. Focus on form and make sure your hips and shoulder are in one line the whole time and your chest goes all the way to the ground before pressing to the top.
Do you follow our programming from your home gym? That’s awesome! Post a picture of your home gym or where ever you workout and tag the gym on social media! Stop in for a class!
Warm Up: 2 Rounds: 50 Single Unders 10 Good Mornings With Empty Bar 10 Low Ring Muscle-Ups (LOTS of Leg Assist) 1x Burgener Warm-Up With Empty Bar
Read carefully, there are two options today. one is more strength based, one is more metabolic conditioning based. Need a break from the barbell, do option 2. the are both great options!
Workout: Option 1 Take 15 minutes to build up to a working weight for the snatch. clock will be set for this warm up Then the wod is for time For time: 7 Squat Snatches 185/135 INT-155/105 BEG-95/65 11 Ring Muscle-ups/Bar MU INT- Low Ring MU or C2B Pull Ups/Pro. BEG- Ring Rows 100 Double Unders BEG-100 Singles 11 Ring Muscle-ups/ Bar MU INT- Low Ring MU or C2B Pull Ups/Pro. BEG- Ring Rows 7 Squat Snatches 185/135 INT-155/105 BEG-95/65
Then the wod is for time 30 Alt dumbell snatches 25 pull ups or ring rows 200 singles or 100 doubles 25 pulls ups ring row 30 Alt Db snatches
–Coaches Notes– With this barbell being heavy and written with the full squat snatch make sure you pick your weight wisely. These might end up being singles but they shouldn’t be feeling like 1 rep maxes each pull. The Muscles up have a ton of options for progressions if we aren’t at ring muscle ups yet. You can go through those low ring drills for your reps(using less leg assistance), you can switch to Bar MU and then add in all of those progressions as well, as long as you are working with the harder progression for yourself it will fit the workout. The whole workout should take less than 20 minutes so of course keeping that in mind when you decide on a progression and weight.
**Optional Accessory Work** Option 1: 10 min EMOM Evens(Including 0)- 12 Heel Touches Odds- 7 V Ups or Leg Raises Option 2: 5 sets 200m Sprints Rest 1:1 (Rest as long as it took you to run the 200m) Option 3: Squat Therapy Reps 50 QUALITY Reps
No vests today- looks likes a rainy day. What would a vest workout be if we couldnt go out and run in them?
Warm Up: 3 Rounds: 1 Min Run-Bike-Row (Increase Pace Each Round) 5 Sit Ups 10 Lateral Lunges Each Leg 10 Squat Therapy Reps 10 Glute Bridges Empty Barbell 5 Pull-Ups Or Ring Rows 10 Push-Ups
Think of today as three workouts. try to get to that accessory work
Strength: Tempo Back Squat 3-3-3-3-3 Tempo= 1 Sec. Up > 1 Sec. Pause at Top > 3 Sec. Down > 3 Sec. Hold at Bottom Rest as needed between sets. Use 60-65%
Workout: Death By Favorite Calorie Machine! 1 Calorie in the first 1 min 2 Calories in the second 1 min 3 Calories in the third 1 min …Continuing this for as long as you are able. –Coaches Notes– If you haven’t done a “Death By…” set up, try and think of it as an ascending EMOM. On 3,2,1, go you’ll do 1 Calorie and then rest the remainder of the that minute. When the 1st minute hits you’ll do 2 Calories then rest, so on and so forth adding 1 calorie every minute until you can no longer hit that number of calorie within that minute. Guys you should be aiming for +/-18 rounds, ladies aim for +/-13 rounds. *** Towards the end you wont have time to reset your machine. Do that CrossFit math in your head!
**Accessory Work** Russian Twist 40-50 Reps hold onto a Slamball, DB, or KB.
Part 2 100 banded curls 100 banded tricep pull downs
