Wednesday, April 5, 2017

2017-04-05 -- The Dice of Death

Meet downstairs at 4:10 p.m.

WARMUP:
• PVC/stretch
• 30 secs. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

PARTNER WOD: THE DICE OF DEATH

Teams of two. One partner rolls the dice. The other does the exercise. Trade off for 20 glorious minutes.

The dice rolls:

1 -- 10 pushups
2 -- 10 commandos
3 -- 10 med-ball situps
4 -- BOTH partners run 200m
5 -- 10 tricep dips
6 -- 6 leaping burpees

Tuesday, April 4, 2017

2017-04-04 -- Undersheriff Hellington redux

An old favorite returns, designed by the US for your enjoyment. Meet downstairs at 4:10 p.m.

WARM-UP:
PVC/stretch

TEAM WOD:

150 burpee pull-ups

While one partner does burpee pull-ups, the other runs up and down four flights of stairs. Then you switch. Once you hit 150 burpee pull-ups as a team, continue immediately to:

100 wall-balls

While one partner does wall-balls, the other runs up and down four flights of stairs. Then you switch. When the team hits 100 wall-balls, collapse.


Monday, April 3, 2017

2017-04-03 -- The 7x7 WOD

WARMUP:
PVC/stretch

WOD: 7x7

7 rounds:

• 7 deadlifts
• 7 burpees
• 7 kettlebell swings
• 7 sit-ups
• 7 push-ups
• 7 box-jumps
• 7 toes-to-bar

Monday, March 20, 2017

2017-03-20

Monday, March 20th, 2017
Upstairs

Warmup:
4 Rounds of
40 Single unders or 20 double unders
10 Situps
8 slow air squats
6 slow pushups

WOD:
EMOM for 10 minutes
Minute 1-8 deadlifts
Minute 2-Jumprope for 45 seconds

Rest 2 minutes, then
5 Rounds of
Run around the atrium
15 overhead presses with medicine ball
20 Situps

Wednesday, February 22, 2017

2017-02-22 The One-Punch-Man Workout (sort of)


Today's workout is inspired by the regimen espoused by manga and anime character "One-Punch Man"-- a regimen that exercise aficionados have actually tried to embrace in real life:



WARMUP:

PVC
Stretch

WOD: ONE-PUNCH MAN (MODIFIED)

Complete (as a chipper):

• 100 pushups
• 100 situps
• 100 squats

Followed in short order by:

4-6 complete running circuits of building
or 1,000-meter row

Tuesday, February 21, 2017

2017-02-21 The Three Six-Minute AMRAPs


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

THE THREE SIX-MINUTE AMRAPs

ROUND #1: Six-minute AMRAP
• 10 bench jump-overs (demo here)
• 10 med-ball situps
• 10 tricep dips

ROUND #2: Six-minute AMRAP
• 10 box-jumps
• 10 pushups
• 10 squats with KB or med-ball

ROUND #3: Six-minute AMRAP
• 10 Burpees
• 10 reps commando plank (demo here)
• 1 lap of atrium

BUYOUT:
1 circuit of building, 5 pullups in lower parking-lot gym

Monday, February 13, 2017

2017-02-13 Upstairs EMOM 15

Monday, February 13th, 2017
Meet upstairs

PVC warmup
Row 500 m or run 10 times around the atrium

EMOM 15 Minutes
Minute 1 10 Deadlifts
Minute 2  15 Box jumps
Minute 3 30 Single unders

Rest 2 minutes, then 2 rounds of

15 KBS
15 Goblet Squats
15 Pushups