Wednesday, November 14, 2018

2018-11-14 -- Burpee Pullups and Building Laps

WARMUP:
PVC/stretch

WOD: BURPEE PULLUPS & BUILDING LAPS

Run 400m (treadmill or building circuit)
10 burpee pullups [ demo here ]
Run 400m
10 burpee pullups
Run 400m
10 burpee pullups
Run 400m

BUYOUT:
50 situps

Thursday, November 8, 2018

2018-11-08 -- Deck of Cards

Meet upstairs at 1610.

WOD: DECK OF CARDS

Get a deck of cards, or this app.

The suit is the exercise. The number is the number of reps. 

This time around, face cards = 10 reps. Aces = 1 rep.
____________

Spades = Squats

Clubs = Pushups

Hearts = Kettlebell swings

Diamonds = Situps

1st Joker = 5 burpee pullups

2nd Joker = 10 leaping burpees

3rd Joker = Run one circuit of building (~400m)

Wednesday, November 7, 2018

2018-11-07 -- Climb to Burpees

Meet upstairs at 1610.

WARMUP:
• Stretch/PVC
• 5 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD: CLIMB TO BURPEES

• 5 laps around 4th-floor atrium
• 10 toes to bar
• 15 push-jacks [ demo here ]
• 20 kettlebell swings
• 25 double-unders (or 50 single-unders)
• 30 Burpees
• 25 double-unders (or 50 single-unders)
• 20 kettlebell swings
• 25 walking lunges
• 15 push-jacks
• 10 toes to bar
• 5 laps around 4th-floor atrium

Tuesday, November 6, 2018

2018-11-06 (afternoon) -- The Four-Rounders

Meet upstairs at 1610.

WARMUP:
• 30 secs. jumping jacks
• 10 slow squats
• 100 single-unders
• PVC/stretch

WOD: 
THE FOUR-ROUNDERS:

4 ROUNDS OF:
• 10 push-press
• 10 kettlebell swings
• 10 tricep dips

4 ROUNDS OF:
• 10 box-jumps
• 10 pushups
• 10 med-ball cleans official demo here, though frankly we just picked up the ball and tossed it over our shoulder, which probably ended up looking more like this  ]

FOUR ROUNDS OF:
• 10 KB snatches
• 10 deadlift

PLANK SERIES:
• :45 left arm plank (on side, other arm pointing up)
• :45 center plank
• :45 right-arm plank (on side, other arm pointing up)

2018-11-06 (morning) -- Entirely Too Many Burpee Pull-ups

Meet upstairs at 11:15 a.m.

At your own pace:

6 ROUNDS: 
• ¼ mile run on treadmill
• 10 burpee/pullups [ demo here ]

Monday, November 5, 2018

2017-11-05 -- Ironstrength: Core Focus

WARMUP:
Dynamic warmup + walkouts

WOD:
Today's WOD is adapted from the excellent IronStrength workout series....

SUPERSET 1: 4 sets of
10 Mountain climbers
10 Leg-lifts with hip-raise [ demo here ]

SUPERSET 2: 4 sets of
10 Row from plank w/ dumbbell [ demo here ]
10 Med-ball setups

PLANK SERIES:
• :45 left arm plank (on side, other arm pointing up)
• :45 center plank
• :45 right-arm plank (on side, other arm pointing up)

BURPEES:
5, 4, 3, 2, 1

BUYOUT:
Run downstairs and back up, 10 pullups in upstairs gym, run downstairs and back up

Wednesday, October 31, 2018

2018-10-31 -- Three Quick Rounds (Supersized for Halloween)

Meet upstairs at 1610

WARMUP:
500m Row

WOD:

5 rounds as fast as possible of:

• 15 air squats
• 15 sit ups
• 10 push ups
• 5 pull ups
• 5 burpees

BUYOUT:
Run one building loop (about 400m)