Friday, February 1st, 2019 WOD

5:30 pm CLASS IS MOVED TO BEGIN AT 6 pm TONIGHT. PLEASE EXCUSE THIS INCONVENIENCE. WEIGHTLIFTING CLASS WILL STILL BE ON FOR 6:30 PM. All athletes should be fine to finish the WOD and overlap into WL class if they want to double up.

Thank you for understanding.

February’s Member of the Month, Piotr!!

KSCF Private FB Group
KSCF Women’s Only Group
KSCFaceOff 3: February 9th

Strength
I) DB Bent Over Rows: 5×5
II) GHD Hip Extensions: 3×15

WOD
“Special Sauce”

AMRAP 3:
21 Overhead Squats
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats
12 Lateral Erg Burpees
Max Calorie Row

Rx: 95/65, 115/85, 135/95, 155/105
L3: 75/55, 95/65, 115/85, 135/95
L2: 65/45, 75/55, 95/65, 115/85
L1: 55/35, 65/45, 75/55, 95/65

Thursday, January 31st, 2019 WOD

KSCF Private FB Group
KSCF Women’s Only Group
KSCFaceOff 3: February 9th

WOD
“16.2”

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Rx: 135/85, 185/115, 225/145, 275/175, 315/205
L3: 115/75, 135/85, 185/115, 225/145, 275/175
L2: 95/65, 115/75, 135/85, 185/115, 225/145
L1: 75/55, 95/65, 115/75, 135/85, 185/115

Wednesday, January, 30th 2019

KSCF Private FB Group
KSCF Women’s Only Group
KSCFaceOff 3: February 9th

Feeding off of each other!

Strength
Bench Press
Use 12 minutes to work up to 3 Rep Max

Then

Take 65-70% of the above weight for 1 set of Max Unbroken Reps

WOD
“Bumper Cars”

Complete 4 Rounds
4 Burpees to Plate
8 Plate Ground to Overhead
50-meter Shuttle Sprint
8 Plate Ground to Overhead
4 Burpees to Plate

Rx: 45/35
L3: 35/25
L2: 25/15
L1: 15/10

Tuesday, January 29th, 2019 WOD

KSCF Private FB Group
KSCF Women’s Only Group
KSCFaceOff 3: February 9th

Get comfortable in the Upside Down!!

Strength
Use the highest level the athlete is able to do but unable to complete reps, and do 10 mins of prescribed sets of:

Around the World: 4×3-5 reps ea. direction
Wall Runs: 4xAMRepsAP
Side to Side HS Walks: 4×2 reps each direction
HS Walk to Wall: 4x 2 reps at longest distance
HS Walk: 4x25ft

WOD
EMOM for 15:

Min 1: 10 T2B
Min 2: 25′ HS Walk
Min 3: 50 DU

Monday, January 28th, 2019 WOD

KSCF Private FB Group
KSCF Women’s Only Group
KSCFaceOff 3: February 9th

If you’re looking for alternative recovery, Bryan can help. drkent@wellnessinmotionboston.com

Strength
Week 4: On The Minute

Power Clean + Push Press
2+1
2+2
2+3
2+4

* 5 minutes break.

Squat Clean + Thruster
1+2
2+2
3+2
4+2

Rx: 185/135
L3: 155/115
L2: 135/95
L1: 115/75

WOD
“Rip Switch”

AMRAP 10 mins
50′ Walking Lunges (55/40)
10 Cleans
5 Muscle Ups

L3: 50/35
L2: 45/30
L1: 40/25

Friday, January 25th, 2019 WOD

KSCF Private FB Group
KSCF Women’s Only Group
KSCFaceOff 3: February 9th

Prepare those hands for the Open coming in 1 month!!

Skill/Strength
Part One
Earn You HS Walk (must complete reps before moving to next level):

  • Around the world x 1 each direction
  • Wall Runs x 6 reps touching shoulder
  • Side to Side HS Walks on Wall x 3 reps each direction
  • HS Walk to Wall x 2 reps at 4 ft
  • HS Walk

Part Two
Use the highest level from part one athlete is able to do but unable to complete reps, and do prescribed sets of:

  • Around the World 4×3-5 reps ea. direction
  • Wall Runs 4xAMRepsAP
  • Side to Side HS Walks 4×2 reps each direction
  • HS Walk to Wall 4x 2 reps at longest distance
  • HS Walk 4x25ft

WOD
“Charmer”

Complete 7 Rounds
7 DB Lateral Lunges/leg
7 DB Floor Press
7 DB Devils Press
7 Burpees

Rx: 45/30
L3: 40/25
L2: 35/20
L1: 30/15