Thursday, December 6, 2018

2018-12-06 (morning) -- Six Rounds of Fun

Meet upstairs at 11:15 a.m.

WARMUP:
100 jumping jacks
10 slow full squats
Spider-Man walk
WOD:

6 ROUNDS:
:30 sprint on stationary bike
12 barbell pushup/rows [ demo here ]
12 squats
12 reps of "kettlebell around the world" [ demo here ]
1 minute rest

Because we only have 2 bikes, participants may need to stagger starting positions.

Thursday, November 29, 2018

2018-11-29 -- Farmer's Carry to the Stairs

Meet upstairs at 11:15 a.m. or 4:10 p.m.

WARMUP:
  • Jumping jacks 
  • PVC shoulder stretches

WOD: 

FOUR ROUNDS OF:
  • 10 bar dips 
  • 10 kettlebell swings
  • Farmer's carry [ demo here ] -- carry 2 kettlebells or dumbbells down the hall to the top of the stairs, then set them down
  • Run to the bottom of the stairs, then back up
  • Farmer's carry your kettlebells back into the upstairs gym


Wednesday, November 28, 2018

2018-11-28 -- Cardio & Core Burn

Meet upstairs at 1610.

WARMUP:
PVC/stretch

Today's WOD is adapted from Darebee's "Cardio & Core Burn" workout....

7 ROUNDS:

• 20 high knees (both sides = 1 rep)
• 4 mountain climbers (both sides = 1 rep)
• 20 high knees
• 4 plank-dips [ demo here ]
• 20 high knees
• 30-count plank hold

1:30 rest between rounds

BUYOUT:
Hold that last plank for a 60-count and then switch immediately into
10 push-jacks [ demo here ]

Tuesday, November 27, 2018

2018-11-27 -- Mini-Murph

Meet upstairs at 11:15 a.m. OR 4:10 p.m. ....

WOD: MINI-MURPH

4-minute run or row

6 ROUNDS (scale reps as needed):
• 6 pullups
• 12 pushups
• 18 squats   

Then:
4-minute row or run (whichever you did NOT do to start)

Monday, November 26, 2018

2018-11-26 -- 10-minute AMRAP (Rows & Bars)

Meet upstairs at 1610.

WARMUP:
Easy 500m row

WOD: 10-MINUTE AMRAP

For 10 minutes, do as many reps as possible of:

• 250-meter row
• 5 power cleans
• 10 shoulders to overhead [ demo here ]
• 15 toes to bar

COOLDOWN:
Easy 500m row

Thursday, November 15, 2018

2018-11-15 (afternoon) -- Row Circuit

Meet upstairs at 1610.

WARMUP:
PVC
30 second sets:
Jumping jacks
Squats
Lunges

ROW CIRCUIT:
Row 500m
50 sit-ups
Row 500m
25 burpees
Row 500m
25 dumbbell overhead press
Row 500m
25 kettlebell snatch (both sides count as 1)

Plank cycle (set timer, switch every 45 secs):
• 45-sec left arm plank (on side, other arm pointing up)
• 45-sec center plank
• 45-sec right-arm plank (on side, other arm pointing up)

2018-11-15 (morning) -- Three Rounds, Twice

Meet upstairs at 11:15 a.m.

Warmup/stretch

3 ROUNDS:
10 med-ball situps
10 box-jumps
10 kettlebell swings
10 sumo deadlift high pulls [ demo here ]

Rest

3 MORE ROUNDS:
10 med-ball situps
10 box-jumps
10 kettlebell swings
10 sumo deadlift high pulls