Wednesday, August 16, 2017

2017-08-17 Seven's

Wednesday, August 17th, 1017
Meet downstairs

Warmup with stretching, then
10 Walkouts
200 Single Unders

Strength:
5-5-5-5-5- Hang cleans (135/85)

WOD:
For time

7 Sets

10 Pushups
10 KBS
10 Burpees

Tuesday, August 15, 2017

2017-08-15

Tuesday, August 15th, 2017
Meet downstairs

Warmup:
PVC stretch and/or foam roll

Then 2 rounds of:
100 Single unders
10 Pushups
20 Mountain climbers
Plank 30 seconds

WOD:
3 Rounds for time

Run 400 m
21 Box jumps
12 Pullups

Monday, August 14, 2017

2017-08-14 AMRAP downstairs

Monday, August 14th, 2017
Meet downstairs

PVC stretch
Russian twists- 30 each side
Front squats 5-5-3-2

AMRAP 10 minutes:
Run 200 m
20 walking lunges
15 DB presses
10 Ring rows


Tuesday, August 8, 2017

2017-08-08 -- "25s"

Tuesday, July 8th, 2017:
Meet downstairs at 4:10 p.m.

Warmup:
PVC stretch

Strength:
5-5-3-3-2 Deadlift

WOD:
25 Box jumps
25 Jumping pull-ups
25 KBS
26 Walking lunges
25 Knees to elbow
25 Push press
25 Superman
25 Situps
25 Jump squats
50 Single unders

Buyout:
400 meter run

Monday, August 7, 2017

2017-08-07 Partner Dice of Death

Meet downstairs/BRING WATER

WARMUP:
PVC stretch
30 seconds jumping jacks
10 hand walkouts

PARTNER WOD: DICE OF DEATH (20 Minutes)

Dice rolls:

1  10 Pushups
2   10 Commandos
3   10 Med ball situps
4   BOTH partners run 200m
5   5 Pullups
6    5 Burpees

Wednesday, August 2, 2017

2017-08-02 Tabata Potluck

Meet upstairs at 4:10 p.m.

Each person brings two exercises written on individual scraps of paper. Put the scraps in a bucket. One exercise is then drawn from a bucket at random. 

That exercise is then subject to a tabata set -- 8 rounds of :20 on, :10 off.

Draw another scrap of paper and do it again, for as long as the group can stand it.

UPDATE: We did 5 tabata sets, with the following randomly drawn exercises:

• Squats w/ barbell
• Hand-release pushups
• Russian twists [ demonstrated here ]
• Kettlebell swings
• Burpees

Tuesday, August 1, 2017

2017-08-01 Fight Gone Bad (Potluck Edition)

Each individual will create five "workout stations" for themselves in the upstairs gym. Examples might include:

• Plank with feet in TRX-style suspension straps
• Tricep dips
• Jacob's Ladder
• VersaClimber
• Stability squats on Bosu
• Kettlebell swings
• Rowing
• Treadmill
• Etc.

WOD: 
3 rounds:
1 minute at each of your five stations, no rest between
1 minute rest between rounds

BUYOUT:
2 circuits of building, 5 pullups at bottom each time

Monday, July 31, 2017

2017-07-31 The Tough 25

This WOD is done as a "chipper" -- only move on to the next exercise after finishing all reps:

25 box jumps
25 jumping pull-ups
25 kettlebell swings
25 walking lunges
25 knees to elbow
25 push-press
25 Supermans
25 wall-balls
25 Burpees
50 single-unders

Buyout: 400m run

Wednesday, July 26, 2017

2017-07-26 Dice of Death

Wednesday, July 26th, 2017
Meet downstairs

Warmup:
PVC
Run 400

WOD:
Dice of Death

1-   5 pullups
2-   10 pushups
3-    5 burpees
4-    10 box jumps
5-    5 situps
6-    10 wall balls
 

Tuesday, July 25, 2017

2017-07-25

Tuesday, July 25th, 2017
Meet downstairs

Warmup:
Stretch. then 2 rounds of

10 walkouts
10 med ball situps
10 walking lunges

Partner Wod: (15 Minute timecap)
Task completion of
143 burpees over the bar
89 front racked lunges 95/65 or bodyweight

NOTE:
If we don't have even number of people, we can either increase the reps OR we can do the following wod.

15 Minute AMRAP
30 air squats
20 push ups
10 deadlifts (225/155)

Monday, July 24, 2017

2017-07-24 Core work

Monday, July 24th, 2017
Meet downstairs

PVC work
100 single unders

Strength:
5-5-3-2 Thrusters

8 Minute AMRAP:
10 Hollow rocks
10 Toes to bar
10 Second plank

Wednesday, July 19, 2017

2017-07-19 Deck of Cards: Burpee Hell Edition

Deck of cards. No Jokers. Aces mean 11 reps.

Suit exercises:

Clubs: Squats
Hearts: Burpees
Diamonds: Push press (Rx is 85 lbs.)
Spades: Kettlebell swings

Congratulations, you're going to do something like 95 Burpees today.

Wednesday, July 12, 2017

2017-07-12 21 Minute AMRAP

Wednesday, July 12th, 2017
Meet downstairs

Stretch
2 Rounds:

10 hammer strikes
10 med ball situps
10 squats

WOD:
21 Minute AMRAP

400 meter run
21 pushups
21 box jumps or step ups-or if you are hurting, Mitch-squats :)
15 burpees
9 pullups

Tuesday, July 11, 2017

2017-07-11 The Dice o’ Death

WARMUP:
PVC
10 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:

Partner up. For 20 minutes each partner switches rolling a die. The numbers:

1 — 10 Wall-balls
2 — 10 Burpee pull-ups
3 — 10 polymetric jump-squats
4 — BOTH partners run 100m backwards
5 — 10 KB snatches (5 each side)
6 — 10 Commandos [ demo here ]

Monday, July 10, 2017

2017-07-10 Stairs outside

Monday, July 10th, 2017
Meet downstairs

Warm up:
PVC stretch
10 med ball situps
10 squats
10 V situps

Strength:
Front squats 5-5-3-3-2

WOD:
10 Rounds:

5 KBS, then run to top of stairs. Then do 5 pushups at the top of the stairs, or you can do them at the bottom of the stairs. Run back to workout area ( begin the next round of KBS to complete the 10 rounds)

Wednesday, June 28, 2017

2017-06-28 EMOM downstairs

Wednesday, June 28th, 2017
Meet downstairs

PVC or foam roll stretching, then 2 rounds of

10 situps
10 pushups
10 hammer strikes on the tire

WOD:

EMOM 14 minutes

Odd:   15 Box jumps
Even:  30 Single unders


Tuesday, June 27, 2017

2017-06-27 12 Minute AMRAP downstairs

Tuesday, June 27th, 2017
Meet downstairs

Warm up:
PVC
Run 400
10 wall ball shots

WOD:
12 Minute AMRAP

20 KBS
10 Burpees
20 Push press

Monday, June 26, 2017

2017-06-26 Partner WOD downstairs

Monday, June 26th, 2017
Meet downstairs

Warmup:
PVC stretch, then 2 rounds of:

10 slow air squats
20 situps
30 Walking lunges (15 each side)
40 single unders

PARTNER WOD:

With a partner, complete 8 rounds of:
15 wall balls (20/14)
10 Toes to bar
5 Burpee bar jump overs

Tuesday, June 20, 2017

2017-06-20 KBS, Ring Dips, and Running

06-20-17 Meet downstairs

Warm up:
2 Rounds of

10 Superman
10 Air squats
10 PVC pass throughs
10 Ring rows

WOD:
3 Rounds of

30 KBS
15 Ring Dips (can do them band assisted)
400 meter run

Wednesday, June 14, 2017

2017-06-14 Downstairs

Wednesday, June 14th, 2017
Meet downstairs

PVC stretch
10 hand walkout into press up to hip flexor (same as we did yesterday)
10 slow squats
10 situps
10 superman

WOD:
5 Rounds of
1 minute of box jumps or step ups
1 minute of wall ball shots
1 minute of single unders

Tuesday, June 13, 2017

2017-06-13 New Equipment Fight Gone Bad

Today's workout exclusively uses the new equipment added to our upstairs gym. Meet upstairs at 1610.

WARMUP:

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

WOD:
NEW EQUIPMENT FIGHT GONE BAD

3 ROUNDS of 5 EXERCISES
(1:30 rest between each round):

Do each exercise for 1 minute, then move on to the next station. 

Because some of this equipment is a little complicated to get into, there will be a 15-second break between exercise stations.

• Plank (with feet in new TRX-style suspension cables)
• Tricep dips
• BOSU burpees
• Jacob’s Ladder
• VersaClimber


Tuesday, June 6, 2017

2017-06-06 Deadlifts,pullups,clean&jerks,Knees to elbow

Tuesday, June 6th, 2017
Meet downstairs

Warmup:
PVC stretch
100 single unders
10 superman
10 situps
10 walking lunges

WOD:
5 Rounds for time

8 Deadlift (225/155)
12 Pullups
8 Clean and jerks
12 Knees to elbow

Wednesday, May 31, 2017

2017-05-31

Wednesday, May 31st, 2017

Meet downstairs
PVC Stretch
Run 800m

WOD:

20 Minute AMRAP

10 Weighted lunges
10 Toes to Bar
15 Box jumps
15 Med ball situps


Tuesday, May 23, 2017

2017-05-23 The three 6-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 push-press
• 10 KBS
• 10 tricep dips

ROUND #2: Six-minute AMRAP
• 10 box-jumps
• 10 pushups
• 10 wall-balls

ROUND #3: Six-minute AMRAP
• 10 Burpees
• 10 reps commando plank (demo here)
• 200m run

Monday, May 22, 2017

2017-05-22 The Dice of Death, in the Heat of Death

Meet downstairs at 4:10 p.m. It will be 88 degrees. Bring water.

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 -- 5 pull-ups
6 -- 6 burpees

Wednesday, May 10, 2017

2017-05-10 15 Minute AMRAP Downstairs

Wednesday, May 10th, 2017
Meet downstairs

Warmup:
10 Superman
10 Walking lunges each leg

Strength:
Push press 5-5-3-3-1 Working up to 75% max effort

WOD:
AMRAP 15 minutes

15 KBS
12 Med ball situps
9 Burpees

Tuesday, May 9, 2017

2017-05-09 AMRAP Downstairs

Tuesday, May 9th, 2017
Meet downstairs

PVC stretch
10 hammer strikes, each arm, on the tire
Run 400 meters

10 Minute AMRAP:
15 Toes to bar
10 Deadlift
5 Dumbell snatches each arm

Wednesday, May 3, 2017

2017-05-03 Outside

Wednesday, May 3rd, 2017
Meet downstairs

PVC stretch, then 2 Rounds of
10 med ball sits
10 slow squats
10 superman

WOD
5 Rounds:

5 Pullups
10 Burpees
Run 400 meters

Monday, May 1, 2017

2017-05-01

Monday, May 1st, 2017
Meet upstairs

Warmup:
PVC stretch
3 minutes of rowing

WOD:
15 Minute AMRAP

9 Deadlifts
12 Pushups
15 Box jumps

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

Monday, February 6, 2017

2017-02-6 Paul Pena (Modified)

Monday, February 6th, 2017
Upstairs

Warmup:
PVC
200 Single Unders
Stretch

WOD: Paul Pena (Modified)
7 Rounds of

100 meter sprint around the atrium
19 KBS (53/35)
7 Burpee box jumps (24")

Rest 1 minute in between rounds

Buyout:
50 situps

Wednesday, February 1, 2017

2017-02-01

Wednesday, Feb. 1st, 2017

Warmup:
250 meter row
Then 3 rounds:
10 Pushups
15 Situps
20 squats
25 Jumping jacks

WOD:
AMRAP 15 Minutes
8 Thrusters
10 Knees to elbow
12 Box jumps


Tuesday, January 31, 2017

2017-01-31 Power HIIT in 20 Minutes (or: Hell of Squats)


Warmup:
• Jumping jacks (30 secs)
• 10 slow squats
• 1 lap atrium — running
• 1 lap atrium — butt kicks
• 1 lap atrium — high knees
• 1 lap atrium — backwards

WOD:

Plyometric Jump Squat set
• 10 leaping jump squats  (forward and back is 1)
• 10 leaping squats (side to side)
• 10 leaping squats (5 forward-back, 5 side-to-side)

Dumbell set
• 10 single-arm dumbbell (or KB) swings
(4 sets, 2 each side)

Mountain Climber Set
3 rounds:
• 10 mountain climbers
• 10 side plank with dumbbell reach-through (5 each side)

Curtsy Squat Set
3 sets:
• 10 curtsy squats with optional dumbbells (or KB held sumo-style) (each side is one rep)

Burpee set
• 10 classic burpees
• 10 leaping burpees
• 10 classic burpees

Monday, January 23, 2017

2017-01-23

Monday, January 23rd, 2017
Meet upstairs

PVC Stretch
Row 500 m

WOD:
EMOM 12 Minutes

KBS
Box jumps
Dumbbell push press
Air squats

Wednesday, January 18, 2017

2017-01-18 -- Fight Gone Bad

Meet upstairs at 1610

WARMUP:
• 5 laps of atrium
• PVC

WOD: FIGHT GONE BAD

THE CIRCUIT:
• Sumo deadlift high pull
• Push press
• Box jumps
• Rowing
• Plank

1 minute per station -- then switch immediately to next station
3 rounds
1-2 minute rest between each round

Tuesday, January 17, 2017

2017-01-17 -- The 60/40/20

WARMUP:
100 single unders
PVC

WOD -- THE 60/40/20

THE CIRCUIT:
• Leaping burpees
• Speed curls w/ dumbbells
• Plyometric squats w/ dumbbells
• KBS 
• Box jumps
• Mountain climbers
• Sumo lunge with kettlebell

Do each station for 60 seconds, 10 seconds' rest between
Do each station for 40 seconds, 10 seconds' rest between
Do each station for 20 seconds, 10 seconds' rest between

Monday, January 9, 2017

2017-01-09 Monday Madness!

Meet upstairs

Warmup:
Group stretching/PVC
250 m row
Run 10  laps in atrium

WOD: 4 Rounds:
 25 wall ball shots at the bottom of the stairs
Run back upstairs to the inside gym
25 KBS
25 Situps
25 Push press