WODs for
July 11, 2019 Thursday
Tabata 2
Tabata Push-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
View ResultsAfter final round take :10 & go into next Tabata
Tabata 3
Tabata Dumbbell Bent Over Row, pick load The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
View ResultsAfter final round take :10 & go into next Tabata
Tabata 4
Tabata Kettlebell Swing, 35/26 lbs The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
View ResultsAfter final round take :10 & go into next Tabata
Tabata 5
Tabata Flutter Kicks The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
View ResultsJuly Sit Up Challenge
For time: 100 Sit-ups
View ResultsDay 11 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...
Suns out, Guns out!
Concentration Curl 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets.
View ResultsConcentration curl is in a seated position w/ DB in one hand w/ that elbow on the inside of the knee/leg & curl from there. Go heavy!
July 10, 2019 Wednesday
1 Squat Clean, pick load Every 2 mins for 16 mins.
View ResultsStart moderate-heavy & build to heaviest single rep. Beginners perform 2-3 cleans per set keep the weight lighter & resetting the bar between reps. If unable to squat a power clean is the modified option.
3 rounds for time of: Run, 200 m 10 Chest-to-bar Pull-ups 21 Deadlifts, 225/155 lbs
View ResultsDLs should be moderate-heavy, first set unbroken or close. PullUps should be sub 1:00 every round. Modify C2B to PullUps or Jumping C2B pull ups as needed. 12 min cap
Barbell Class - 3 Pos Power Snatch & OHS
3 Position Power Snatch 1x1 at 50% 1RM 3 Position Power Snatch 1x1 at 60% 1RM 3 Position Power Snatch 1x1 at 70% 1RM 3 Position Power Snatch 1x1 at 75% 1RM 3 Position Power Snatch 1, using heaviest weight per set 3 Position Power Snatch 1, using heaviest weight per set 3 Position Power Snatch 1, using heaviest weight per set Overhead Squat 3, using heaviest weight per set Overhead Squat 3, using heaviest weight per set Overhead Squat 3, using heaviest weight per set
View ResultsHave your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch Class Warm Up: Wrist Circles Burgener Warm Up Skill Transfer
July Sit Up Challenge
For time: 100 Sit-ups
View ResultsDay 10 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...
July 09, 2019 Tuesday
Every 1 min for 21 mins, alternating between: 12/10 Bike Calories 12 Burpee Box Step-ups, 24/20 in 12 Dumbbell Lunge Backwards, pick load
View ResultsAim for :45 of work at each station, modify reps as needed.
July Sit Up Challenge
For time: 100 Sit-ups
View ResultsDay 9 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...
July 08, 2019 Monday
20x1
Tempo Back Squat 5x5 at 70% 1RM Rest as needed between sets.
View ResultsHeavier than the previous week's 5x5 Rest about 2 mins between sets If unable to squat today substitute to a DL
Complete as many rounds as possible in 10 mins of: 15 Wall Balls, 20/14 lbs 25 Double Unders
View ResultsModify as needed to; -MB squats if going overhead is not happening today -WB push presses if squatting is not happening today -Double the number of DUs to 50 SUs Challenge for many today will be getting into the 6th round. Can anyone do this as an EMOM w/ both movements in the same minute - 10 rounds?
July Sit Up Challenge
For time: 100 Sit-ups
View ResultsDay 8 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...
Cool Down
Each for distance: Bike: 1x 5 mins Perform at 20% effort / RPE 6
View ResultsSlow pedal on bike for recovery
July 07, 2019 Sunday
July Sit Up Challenge
For time: 100 Sit-ups
View ResultsDay 7 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...
July 06, 2019 Saturday
Partner Strength
Every 1 min for 10 mins, alternating between: 3 Deadlifts 6 Seated Dumbbell Arnold Press
View ResultsFind a partner of similar strength & share BBs & DBs DL should be a heavy set of 3 DB Arnold Press should be a moderate weight Each movement should be done unbroken, think touch & go reps
July Sit Up Challenge
For time: 100 Sit-ups
View ResultsDay 6 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...
Death By Burpee With a continuously running clock perform: 1 Burpee in the first 1 min 2 Burpees in the second 1 min 3 Burpees in the third 1 min ... Continuing this for as long as you are able.
View ResultsGoal for everyone today is to get to the 12-14 reps mark. If you fail before the 10 minute mark then rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, & so on... Modify burpees to up downs as needed.
July 05, 2019 Friday
Recovery Workout x3
Complete as many rounds as possible in 2:30 of: 12 Double Unders 6 Dumbbell Deadlifts
View ResultsModerate weight DLs :30 rest then next
Recovery Workout x3
Each for distance: Bike: 1x 2:30 Perform at 70% effort / RPE 13
View Results:30 rest then next
Recovery Workout x3
Complete as many rounds as possible in 2:30 of: 12 Sit-ups 6 Dumbbell Hang Power Cleans
View ResultsModerate weight cleans :30 rest then next
July Sit Up Challenge
For time: 100 Sit-ups
View ResultsDay 5 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...
As many reps as possible in 8 mins of: Foam Roll
View Results8 min of foam rolling cool down
July 04, 2019 Thursday
6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges Run, 400 m U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
View ResultsHappy 4th of July! We last did this 5/22/17
July Sit Up Challenge
For time: 100 Sit-ups
View ResultsDay 4 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...
One partner works at a time. Share work equally. 6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges 400 Runs Post total time.
View ResultsModified option, find a partner & share reps. Run together
July 03, 2019 Wednesday
July Sit Up Challenge
For time: 100 Sit-ups
View ResultsDay 3 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...
2 Squat Snatches, pick load Every 1:30 for 12 mins.
View ResultsEvery 1:30 for 8 sets 2 Squat Snatches -Sets 1-4 @ moderate-heavy, building -Sets 5-8 @ heavy, across Beginners perform snatches from the hang position. Clean for those who will not be going overhead for today.