2017-11-29 -- 4 Rounds

Wednesday, November 29th, 2017
Meet upstairs

PVC stretch
Then run 4 laps around the atrium

WOD: 4 Rounds for time

12 Toes to bar
12 Thrusters
25 Double unders or 50 single unders

2017-11-15 -- Five Rounds

Meet upstairs at 1610.

WARMUP:
• PVC/stretch
• 5 laps around 4th-floor atrium -- after each lap, do 1 hand walkout into pushup into hip flexor stretch [ demo here ]

WOD: 

5 rounds:

• Run downstairs, 10 wall-balls, run upstairs
• 10 push-press
• 8 pull-ups (or ring rows)
• 6 deadlifts
• 4 leaping burpees

2017-11-15 -- Deck of Cards (Mitchell Pain Edition)

Meet upstairs at 1610.

WARMUP:
PVC/stretch
250m row
5 walkouts [ demo here ]

WOD: DECK OF CARDS
(An unpleasant variation, cooked up by Mitch)

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 = Kettlebell swings

Clubs = Toes to bar*
* After the first couple of face cards, we scaled down twice -- first by switching to knees to elbows, then by doing toes to bar for any card numbered 5 and lower and situps for any card numbered 6 and higher

Hearts = Box jumps

Diamonds = Medball 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  ]

1st Joker = 5 laps around the atrium

2nd Joker = 10 burpees
____________

BUYOUT:
Reshuffle the deck, draw a random card. Do DOUBLE the number of reps for whatever exercise you pull.

2017-11-14 -- Return of One-Punch Man

He's back! Today's workout is once again 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

2017-11-13 -- Partner WOD 100s

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: PARTNER 100s

Partner up. While one partner runs up and down four flights of stairs, the other works on completing the exercises below. Partners keep switching until all reps are complete.

100 kettlebell swings
100 push-press
100 situps

BUYOUT:
Run building circuit. When downstairs, grab one or two of the kettlebells we need in the outdoor parking-lot gym and carry them upstairs to the 4th-floor gym.

2017-11-08 -- Every Minute, On the Minute

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD:
EVERY MINUTE, ON THE MINUTE (EMOM)

For 15 minutes, alternate one of these two sets of exercises every minute, on the minute:

SET 1:
5 kettlebell swings
10 kettlebell snatches (5 each side)

SET 2:
5 kettlebell swings
5 sumo deadlift high-pulls with kettlebell

2017-11-07: The (Slightly More Than) 21-Minute Workout

Meet upstairs at 4:10 p.m.

Today we're going to try and make an adapted version of The New York Times' "7 Minute Workout" horrible by doing it three times in a row on a strict timetable.

(If this is too easy, we will add a fourth round. It probably won't be too easy.)
____________

THE (SLIGHTLY MORE THAN) 21-MINUTE WORKOUT 

WARM-UP
• PVC/stretch
• 5 laps around 4th-floor atrium -- after each lap, do 1 hand walkout into pushup into hip flexor stretch [ demo here ]

WOD:
THREE ROUNDS (REST 1.5 MINUTES BETWEEN ROUNDS)

[30 seconds each exercise, 10 seconds rest in-between]

• Jumping jacks
• Hold squat
• Push-ups
• Sit-ups
• Box-jumps
• Squats
• Triceps dips using box or bench
• Center Plank
• High knees running in place
• Lunges
• Push-up with rotation [ demo here ]
• Plank dips [ demo here ]

2017-11-06 -- Dice of Death (Ribcracker Edition)

Meet upstairs at 1610.

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
• PVC/stretch

WOD:
DICE OF DEATH: RIBCRACKER EDITION

Today’s WOD will attempt to spare the Undersheriff’s bruised ribs as much as possible. Hope you like squats and running! (The US can develop his own alternate exercises for anything that hurts as necessary.)

Partner WOD. 20 minutes.

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

1 = 10 push-jacks [ demo here ] -- alternative for Undersheriff is 10 plank hops [ demo here ]

2 = 10 mountain climbers

3 = 10 situps

4 =  BOTH partners run 1 lap around atrium

5 = 10 plyometric jump-squats [ demo here ]

6 = 6 leaping burpees

10-MINUTE OPTIONAL POST-WOD CLINIC:

Foam rolling w/ Mike

2017-11-01 -- Deck of Cards

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD: DECK OF CARDS

Get a deck of cards, or this app.

The suit is the exercise. The number is the number of reps. Royalty and aces = 10 reps.

Spades = Squats
Clubs = Kettlebell swings
Hearts = Pushups
Diamonds = Situps
Jokers = 10 burpees

BUYOUT:
Reshuffle the deck, draw a random card. Do DOUBLE the number of reps for whatever exercise you pull.

BONUS:
Stick around for a foam-rolling clinic with Mike.