2018-01-30 -- Muscle Confusion Deck of Cards

Meet upstairs at 1610 for a very special "farewell workout" for retiring member Mitch....

WARMUP:

:30 jumping jacks

5 hand walkouts into pushup into hip flexor stretch [ demo here ]

Arm rotations

1 lap in atrium (crab-walk, bear-crawl, high knees, caterpillar)

Run 2 additional laps in atrium

WOD: MUSCLE CONFUSION DECK OF CARDS

Everyone but Mitch has come up with 2-3 exercises -- stuff we know Mitch just hates.

All these exercises have been printed on 18 scraps of paper:

Put all the exercises in a hat.

The hat sits next to a full deck of cards with two Jokers. 54 cards total.

Each time you draw a card, you also draw a scrap from the hat. The number on the card dictates the number of reps of the exercise you drew. Face cards = 10 reps. Aces = 11 reps.

All 18 scraps go back in the hat only after all scraps have been drawn. That way we do each exercise 3 times.

For each JOKER: Partner up. Split 60 reps of the drawn exercise.  (That's right: the Joker is a mini-Hellington partner WOD.)

The WOD is finished when the deck is finished.

Our 18 exercises:

1. Burpees

2. Situps

3. Air-squats

4. Mitch's Choice

5. Toes to bar

6. Hand-release pushups

7. Mountain climbers

8. "Boblet Squats" (a goblet squat in which the kettlebell is additionally curled down to the ground while in lower squat position)

9. Tricep dips

10. Run to bottom of stairs; do [number on card] reps of wall-balls; run back up to gym

11. Push-jacks [ demo here ]

12. Reverse lunges [ demo here ]

13. Pull-ups

14. V-ups

15. Leaping burpees

16. Box jumps

17. Plyometric jump squats [ demo here ]

18. Farmer's Carry -- grab 1 dumbell/kettlebell; each "rep" is one walk down length of hallway from gym door to stairway door (back-and-forth = 2 reps)

2018-01-29 -- Pushups and Kettlebells

Meet upstairs at 1610.

WARMUP:
PVC/stretch

WOD:

18-minute time cap on:

10 pushups
15 kettlebell swings
20 pushups
15 kettlebell swings
30 pushups
15 kettlebell swings
40 pushups
15 kettlebell swings
50 pushups
15 kettlebell swings

Then:
10 laps of the 4th-floor atrium (about .33 miles, if you're curious)
50 situps

2018-01-24 -- 17-minute AMRAP

Meet upstairs at 1610.

WARMUP:

PVC/stretch

4 laps of atrium, with one walk-out [ demo here ] after each lap:
• 1 running
• 1 high-knees
• 1 butt-kickers
• 1 backwards

WOD: 17-0MINUTE AMRAP

For 17 minutes, do as many reps as possible of:

• 2 burpees over bar
• 4 deadlifts
• 6 plank-dips [ demo here ]
• 8 bench jump-overs [ demo here ]
• Run downstairs; do 10 wall-balls at bottom of stairs; run back up to gym

2018-01-23 -- 5 Rounds

WARMUP:
PVC/stretch
:30 jumping-jacks
5 walk-outs into pushup into hip-flexor stretch [ demo here ]
10 slow squats
Hip rotations

WOD: FIVE ROUNDS

Five rounds of: 

10 kettlebell swings
8 pushups
6 burpees
2 laps of the atrium

:30 rest between rounds

BUYOUT:
1 circuit of building, 5 pushups in the downstairs parking-garage gym

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.

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.

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

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 ]

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

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.

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

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