Announcements - It's Friday...come on down for a great smoker to end the week! We will meet in the '62 Room and then move up to either the 2nd or 4th floor basketball courts to get after it.
Equipment required - Wrist watch, jump rope, and motivation!!
Warm-up and instruction - we will go through a few warm-up drills, stretch our legs, practice double-unders, etc. before getting after it!
WOD:
Sprint and double-under ladder. (**you can start dry-heaving now!)
AMRAP 21
Sprint to half court of the basketball court (approximately 15 meters), touch floor, and run backwards to start point.
10 double-unders (3:1 single-under or 4:1 jumping jacks substitution)
Rest time equal to time it takes to complete.
After each round, add 1/2 court and 10 double-unders. Time each round and continue to rest the same time it takes to complete the round.
For example:
Round 1 - Run to half-court and back, 10 double-unders, rest time total for Round 1
Round 2 - Run full court and back, 20 double-unders, rest time total for Round 2
Round 3 - Run full court and back, then half court and back, 30 DUs, rest...
You get the idea!!
Post number of rounds complete to comments.
Thursday, 21 FEBRUARY 2013
Announcements - we will meet in the '62 Room for the WOD and then head up to the 3rd floor weight room for the cash-out. I want to ensure everyone has time for the cash-out, so we will start the WOD NLT 0545 so we have time for both events. This should be a very fast WOD, so if we can run a second group after the first finishes, if needed.
Equipment required - pair of dumbbells of appropriate size for the WOD and a TOWEL and bench for the cash-out.
Warm-up and instruction - We will discuss both movements from the WOD and give everyone a chance to practice each.
WOD:
5 rounds for time:
12 x dumbbell push press (30/15 lbs. each)
12 x walking lunges holding one dumbbell at your chest (one step = one rep)
Cash-out:
Max reps until failure of bench press (load = 75% of your body weight)
NOTE: If we are short on dumbbells, you can substitute kettlebell swings for the push presses.
NOTE2: Use a spotter for the bench press and scale as needed. If 75% of your body weight is close to your one rep max, then go to 50% of body weight.
Post time for WOD and number of reps complete for cash-out to comments.
Equipment required - pair of dumbbells of appropriate size for the WOD and a TOWEL and bench for the cash-out.
Warm-up and instruction - We will discuss both movements from the WOD and give everyone a chance to practice each.
WOD:
5 rounds for time:
12 x dumbbell push press (30/15 lbs. each)
12 x walking lunges holding one dumbbell at your chest (one step = one rep)
Cash-out:
Max reps until failure of bench press (load = 75% of your body weight)
NOTE: If we are short on dumbbells, you can substitute kettlebell swings for the push presses.
NOTE2: Use a spotter for the bench press and scale as needed. If 75% of your body weight is close to your one rep max, then go to 50% of body weight.
Post time for WOD and number of reps complete for cash-out to comments.
Wednesday, 20 FEBRUARY 2013
Announcements - we are meeting in the 3rd Floor Weight Room....please arrive as early as possible to grab space!! Also, bring a partner and a towel!
Equipment required - barbell and lifting platform
Warm-up and instruction - upon arrival start your individual warm-up with a light load on the power clean. Here is a decent instructional video, in case you are a bit rusty on the power clean. I will walk around and provide coaching as needed and I encourage everyone to be a good coach for their partner. Unsafe or improper mechanics will lead to both injuries and sub-optimal performance! Help your buddy out and ensure they are hitting the points of performance!!
WOD:
It's a partner WOD, so pair up with someone of near equal size and strength!
AMRAP 17
Person A - max reps of power cleans (115/75) while Person B is gone
Person B - run to 4th floor basketball courts and do 10 x burpee pull-ups
When Person B returns, switch roles.
NOTE: Scale as needed in order to maintain intensity.
Post partner's name and number of rounds complete to comments.
Equipment required - barbell and lifting platform
Warm-up and instruction - upon arrival start your individual warm-up with a light load on the power clean. Here is a decent instructional video, in case you are a bit rusty on the power clean. I will walk around and provide coaching as needed and I encourage everyone to be a good coach for their partner. Unsafe or improper mechanics will lead to both injuries and sub-optimal performance! Help your buddy out and ensure they are hitting the points of performance!!
WOD:
It's a partner WOD, so pair up with someone of near equal size and strength!
AMRAP 17
Person A - max reps of power cleans (115/75) while Person B is gone
Person B - run to 4th floor basketball courts and do 10 x burpee pull-ups
When Person B returns, switch roles.
NOTE: Scale as needed in order to maintain intensity.
Post partner's name and number of rounds complete to comments.
Tuesday, 19 FEBRUARY 2013
Announcements: Welcome back from the long weekend! We will meet up in the '62 Room and then move to Hayes Gym if it is too crowded.
Equipment required: well-hydrated athlete and motivation.
Warm-up and instruction: Adam will demo each of the movements and give everyone a chance to practice each.
WOD:
AMRAP 6
5 x pull-ups
10 x push-ups
15 x air squats
REST 3 MINUTES
AMRAP 6
5 x knees to elbows
10 x hand release push-ups
15 x jump and touches (half squat and then jump and touch an object 12 - 18" above your reach)
Post number of rounds complete for each of the AMRAPs to comments.
Equipment required: well-hydrated athlete and motivation.
Warm-up and instruction: Adam will demo each of the movements and give everyone a chance to practice each.
WOD:
AMRAP 6
5 x pull-ups
10 x push-ups
15 x air squats
REST 3 MINUTES
AMRAP 6
5 x knees to elbows
10 x hand release push-ups
15 x jump and touches (half squat and then jump and touch an object 12 - 18" above your reach)
Post number of rounds complete for each of the AMRAPs to comments.
Monday, 18 FEBRUARY 2013
Happy President's Day everyone! I hope everyone is enjoying the extra day off and getting a chance to relax! Arvin will open at 0900 for anyone who is around WP and wants to get together. I won't be able to link up, but if others can, please post to comments tonight so people can find a partner or two to work out with.
Today's WOD will be a bit different and give everyone a chance to experience a bit of a longer WOD. You will get to run on tired legs and then get to squat on tired legs. As always, know your limits and don't try to lift more or run further than you are capable!!
Buy-in: Back squat 5-5-5 for load
WOD: Run 3 - 5 miles for time.
Cash-out: Back squat 5-5-5 for load
NOTE: There is NO time component to the back squats. Take your time to properly warm-up for the buy-in and rest as needed between sets.
NOTE2: After you return from the run, take no more than 5 minutes to transition back to the cash-out.
Post loads for buy-in and cash-out and distance/time of the run to comments.
Today's WOD will be a bit different and give everyone a chance to experience a bit of a longer WOD. You will get to run on tired legs and then get to squat on tired legs. As always, know your limits and don't try to lift more or run further than you are capable!!
Buy-in: Back squat 5-5-5 for load
WOD: Run 3 - 5 miles for time.
Cash-out: Back squat 5-5-5 for load
NOTE: There is NO time component to the back squats. Take your time to properly warm-up for the buy-in and rest as needed between sets.
NOTE2: After you return from the run, take no more than 5 minutes to transition back to the cash-out.
Post loads for buy-in and cash-out and distance/time of the run to comments.
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