Thursday, January 18, 2018

2018-01-18 -- Dice Me Deadly

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. 17 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 hand-release pushups

2 = 4 pull-ups

3 = 10 med-ball situps

4 =  BOTH partners run 1 down four flights of stairs, back up to gym

5 = 10 box-jumps

6 = 5 leaping burpees

BUYOUT:


Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

Wednesday, January 17, 2018

2018-01-17 -- Fight Gone Bad (Cardio & Climbing Edition)

Meet in upstairs gym at 1610.

WARMUP: 
PVC/stretch

WOD: 

The five "workout stations":

1. Our new rope-trainer machine
2. Jacob's Ladder
3. Treadmill or rowing machine
4. Bosu burpees [ demo here ]
5. Suspension plank with feet in TRX-style bands  [ demo here ]

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

1 minute rest between rounds

BUYOUT:

Shuffle a deck of cards numbered 1-5, corresponding with each of the five Fight Gone Bad exercises.

Each person draws a card.

Do that exercise for 2 minutes.

Tuesday, January 16, 2018

2018-01-16 -- Let's Count to Ten

Meet upstairs at 1610.

WARMUP:
PVC/stretch
5 walk-outs
:30 jumping jacks

WOD: COUNT TO TEN

Here are 10 exercises:

1 rep -- 20 double-unders (or 40 single-unders)
2 reps -- pullups
3 reps -- push-jacks
4 reps -- plyometric jump-squats
5 reps -- Burpees
6 reps -- Toes to bar
7 reps -- Med-ball situps
8 reps -- Kettlebell swings
9 reps -- Box-jumps
10 reps -- Man-makers

Do 1.
Then do 1 and 2.
Then do 1, 2 and 3.
Then do 1, 2, 3 and 4...
... and so on, until you've done 1-10 — starting with one set of jump-rope and working your way up the ladder to 10 man-makers.

The workout should start getting fairly interesting after round 5 or 6.

When all is said and done, you will have done 400 single-unders, 18 pull-ups, 24 push-jacks, 28 plyometric jump-squats, 30 burps, 30 toes to bar, 28 med-ball situps, 24 kettlebell swings, 18 box-jumps and 10 man-makers.

BUYOUT: PLANK SERIES

:30 side plank
:30 center plank
:30 side plank


Wednesday, January 10, 2018

2018-01-10 -- Tabata Potluck

Meet upstairs at 1610.

WARMUP: 
• 1 lap of atrium
• 1 walk-out [ demo here ]
• 1 lap of atrium with high-knees
• 1 walk-out
• 1 lap of atrium with butt-kicks
• 1 walk-out
• 1 lap of atrium backwards
• 1 walk-out
• PVC/stretch

WOD: TABATA POTLUCK

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. (Last time we made in through five rounds.)

UPDATE: For the record, exercises drawn were:

1. Sumo deadlift high pulls
2. Legs up
3. Mountain climbers
4. Box jumps
5. Sit-ups

BUYOUT: 10 push-jacks [ demo here ]

Tuesday, January 9, 2018

2018-01-09 -- Five Reps, Five Rounds, Five Sets of Stairs

Meet upstairs at 1610.

WARMUP:
PVC
10 Supermans
10 Squats
Plank (1 min.)

WOD: 5s WITH UP-DOWNS

5 rounds:

5 deadlifts
5 burpees
5 kettlebell swings
5 situps
5 pushups
5 box-jumps
5 toes to bar
Run down four flights of stairs, run back up to gym

Monday, January 8, 2018

2018-01-08 -- Those Deadly Dice

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DEATH BY DICE

Partner WOD. 20 minutes.

One six-sided die. One partner rolls. The other does:

1 = 10 pushups, one leg in the air

2 = 10 legs up [demo here, though we're also going to lift our butts off the mat at the top of each leg raise, as well]

3 = 5 pull-ups

4 =  BOTH partners run 2 laps around atrium

5 = 5 toes to bar

6 = 6 leaping burpees

BUYOUT:
Roll the dice. All particpants do DOUBLE the number of reps of whatever exercise turns up.

Thursday, January 4, 2018

2018-01-04 -- 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 = Box-jumps

Clubs = Kettlebell swings

Hearts = Push-ups with 1 leg raised

Diamonds = Legs up

1st Joker = 10 burpees

2nd Joker = 3-4 laps of the atrium

Tuesday, January 2, 2018

2018-01-02 -- Fun Times w/ HIIT

Meet upstairs at 1610.

Dynamic warmup:
:30 Jumping jacks (regular/forward)
10 slow Squats
5 Walk-outs [ demo here ]
:30 Jumping jacks

WOD: Ultimate HIIT in 30

SET 1: Goblet Squat set
4 sets of:
• 15 goblet squats
• 4 walk-outs to push-up with 1 leg in the air (alternate: 5 push-jacks)

SUPERSET 2: Mountain Climber set
4 sets of:
• 10 mountain climbers
• 10 legs down

SET 3: Push-press set
3 sets of:
• 10 push-press (using dumbells or bar)

SET 4: Man-maker/Burpee set:
3 sets of:
• 5 man-makers (scale-down is using no weight) [ demo here ]
• 5 Burpees

Plank set:
• 1 minute side plank
• 1 minute middle plank
• 1 minute other-side plank
(scale-down is :30 each, or keeping 1 knee on ground during side-planks)

Flexibility — :30 each stretch/side
• Stretch both legs front
• Stretch 1 leg (each side)
• Leg across body (each side)
• Hip flexor stretch (2 arms overhead)
• Stand, 1 arm up in air, lean to each side to stretch lats