Friday, July 27th, 2018 WOD

Today’s WOD is a bit different than what we do in the norm. We have 2 separate workouts for athletes to complete, however, you can only choose one option.

The idea is to offer a recovery day of the CNS for athletes who attend classes day-to-day. For those who come 2-3x/week, we have a more challenging workout. Choose an option that fits best for how you FEEL today.


WOD

Option 1: Complete 3 sets of each Giant Set sequence. Complete 3 Giant sets of one sequence prior to moving on to the alternate sequence. Please recall, Giant Sets are performed by completing one set of each exercise within 10 secs of each and resting for 1-2 mins upon completion.

Complete 3 GIANT sets of each grouping

Sequence A
I) BB Bench Press: Find heavy 10 rep set
II) Reverse Hyperextensions: 10
III) Weighted Side Plank: 30secs

Sequence B
I) DB Row: 6-8 reps
II) SuperHuman Holds: 30 secs
III) Ring or Box Dips: 6-8 reps

Option 2: Complete the Running WOD. After completion, the athletes can take time to Complete one sequence of the Giant Sets.

Run 1 mile
*Rest = 1/2 your mile time

then…

Run 800 meters
-Score is total time worked

Wednesday, July 25th, 2018 WOD

Face-Off

WOD
“Bow Bound”

AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Row

rest 5 minutes

AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Row

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Row

L3: 105/75, 115/85/, 135/95
L2: 95/65, 105/75, 115/85
L1: 75/55, 95/65, 105/75

Skill/Strength
Gymnastics Isometric Playtime
– choose 2-3 movements to perform isometric holds in various positions of these holds

Tuesday, July 24th, 2018

Join our Members Only Private FB Group

Stay up to date with our Community events and the hippest fitness gear in our Members Only group here. Our next event is a Beach WOD and Gameday!! Stay tuned…

MJ, mobilizing!!

Strength
I) Pull-Ups: 5-4-2-2-2-2
*90-120 secs rest

II) DB Curls: 3×10
*60-90 secs rest

WOD
“Wrap Around”

5-10-15
Box Jump (24/20)
25-15-10
KBS (53/35)

Rest 3 mins

4-8-12
Box Jump (24/20)
20-10-5
KBS (53/35)

L3: 44/26
L2: 35/18
L1: 26/>18

Monday, July 23rd, 2018 WOD

High Quality distance markers

Strength
Squat Clean Heavy

In 6 Minutes, find heavy Squat Clean for OTM work

*Rest 2 Minutes*

On The Minute 6 (with Squat Clean weight from part I)
1 Hang Squat Clean + 1 Squat Clean

WOD
“Aloft”
Complete 4 Rounds

16 Double DB OH Walking Lunge
8 Double DB Hang Clean & Jerk

Rx: 40/25
L3: 35/20
L2: 30/15
L1: 25/10

Friday, July 20th, 2018 WOD


WOD
“Run Dead”

AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Barbell Burpees

Rest 5:00

AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Barbell Burpees

Rest 5:00

AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Barbell Burpees

Strength
Accessory Strength
Complete 3 Giant Sets of 8-10 reps, Accessory of choice

I) Biceps/Triceps movement
II) Shoulder Stability/Mobility
III) Core & Hip Movement
*Rest 1-2 mins