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