Sunday Jul 28th, 2019

July 28, 2019 / By j0ssy
(Don’t want to run, or have an injury? Our coaches will have an alternative workout for you)
 
Yay we get to get outside and do some hill sprints!
 
5R (scale to 4
On a 3 minute timer,
Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St
-20 seconds max distance uphill sprint
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Friday Jul 26th, 2019

July 26, 2019 / By j0ssy
WOD 1 = Power snatch
-5 x 3
 
WOD 2 =
7:00 amrap
-10 power snatch (75/55)
-3 bar muscle-ups
 
Scale muscle up to jumping muscle up. Hang completely from the bar on the way down before the next rep.
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Thursday Jul 25th, 2019

July 25, 2019 / By j0ssy
WOD 1 (18 min time cap)
For time:
1200m row
30 Burpee DB/KB Step Ups 50/35
60/50 cal airdyne
20 Burpee DB/KB Step Ups 50/35
600m row
 
WOD 2
For time:
-150 hollow rocks
-4 Burpees at the top of every minute
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Wednesday Jul 24th, 2019

July 24, 2019 / By j0ssy

WOD 1 = 4 rounds

-400m Run

-7 Right Arm KB Thrusters 53/35

-7 Left Arm KB Thrusters

-14 KB Swings

*Stay with the same weight for all 8 sets

WOD 2 = Strict Press

8×3 at 75-80% of 1RM

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Tuesday Jul 23rd, 2019

July 23, 2019 / By j0ssy
WOD 1 = Quadrupedal movement
 
WOD 2+
-Tabata air squats*
-Then L-sit for 2 minutes in as few sets as possible (AFSAP)
 
* 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is the least number of reps performed in any of the eight intervals.
 
WOD 3= GB single leg squat
Class goal is Preparatory Element 8
Work: speed skater squat 5 x 5 reps each side
https://www.youtube.com/watch?v=v5DJmjtiYRI
 
(do not bounce off knee. Rear knee and foot touch gently simultaneously)
 
 
Mobility: MOBILITY: natural leg extension 5×5 reps
https://www.youtube.com/watch?v=beKthJQkM4c
 
– do not arch lower back. Keep posterior pelvic tilt
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