Daily WOD

 

TODAY’S SCHEDULE

9:30 – 10:30am: HIIT BOOTCAMP

9:30 – 10:30am: OPEN GYM

10:00 – 10:45am: KidsFit

10:30 – 11:30am: OPEN GYM

10:45 – 11:30am: HardCORE

10:45 – 11:30am: YouthFit

 

8am Class

CINDY

20:00 AMRAP

5 Pull -Ups

10 Pushups

15 Air Squats

 

POWERLIFTING TOTAL

1RM Back Squat

1RM Bench Press

1RM Deadlift

 

CYCLE NOTES:  Strength will allow you to progress in weight if you are feeling more comfortable with get-ups, or to practice with a single light weight to get more comfortable. The conditioning should challenge you to hold on for as long as they can. Remember, we know are capable of more than their brains think they are.

 

STRENGTH:

Turkish Get Up:

5/5-4/4-3/3-2/2-1/1

STIMULUS: Use range of motion for maximum efficiency

 

WORKOUT:

400m Farmers Carry

Break = 8 Burpees

STIMULUS: Mental fortitude

TODAY’S SCHEDULE

6am  and 7am OPEN GYM

9:00am – 10:30am OPEN GYM

12:00pm – 1:00pm GYMNASTICS

4:30pm – 5:15pm YOUTHFIT

4:30pm – 5:30pm OPEN GYM

5:30pm – 6:30pm HIIT BOOTCAMP

5:30pm – 6:30pm YOGA MOBILITY

 

CYCLE NOTES:  LIFTING MEET PARTICIPANTS SHOULD SEVERELY LIMIT LOAD/INTENSITY ALL WEEK. The goal for you is to work on mobility, sweat enough to feel good, leave fuel in the tank for Saturday. For everyone else, this week is us moving onto an endurance/conditioning focus for the spring. Strength parts of the day are meant primarily to maintain, as well as to emphasize positioning, power and range of motion.

Benchmark! We will be repeating Jerry at the end of April to track progress with endurance. Do not come out too hot in this workout. Pacing will be your best friend!

 

WORKOUT:

JERRY (30:00 cap)

2k Row

1mi Run

2k Row

STIMULUS: Endurance

 

CYCLE NOTES:  LIFTING MEET PARTICIPANTS SHOULD SEVERELY LIMIT LOAD/INTENSITY ALL WEEK. The goal for you is to work on mobility, sweat enough to feel good, leave fuel in the tank for Saturday. For everyone else, this week is us moving onto an endurance/conditioning focus for the spring. Strength parts of the day are meant primarily to maintain, as well as to emphasize positioning, power and range of motion.

Today is all about power and maintaining it as the core fatigues. Weights for Push press & pendlay rows should be one bar, set for unbroken and fast sets. Jumping lunges can be VERY challenging for some athletes, so be sure to scale appropriately to something like fast reverse lunges or jump squats.

 

STRENGTH:

Upper Body Superset (15:00)

5x

A. 10 Push Press

B. 10 Pendlay Rows

STIMULUS: balance spreed with appropriate load

 

WORKOUT:

Alternating LONG TABATA (8x:30/:15)

A. Jumping Lunges

B. MB Situps

STIMULUS: Core endurance

 

 

 

CYCLE NOTES:  LIFTING MEET PARTICIPANTS SHOULD SEVERELY LIMIT LOAD/INTENSITY ALL WEEK. The goal for you is to work on mobility, sweat enough to feel good, leave fuel in the tank for Saturday. For everyone else, this week is us moving onto an endurance/conditioning focus for the spring. Strength parts of the day are meant primarily to maintain, as well as to emphasize positioning, power and range of motion.

Today should be light & fast. Focus on  range of motion, technique and speed for everyone. Small sets in both the strength and conditioning portions should allow everyone to do everything quickly. Negative pacing (ie, start slow and pick up pace to be sprinting at end),  because we will be shifting focus from strength to endurance in the spring.

 

STRENGTH:

5x Alternating EMOM (14:00)

A. 6 Goblet Squats for time

B. 12 RKBS

C. Rest

STIMULUS: Race to rest

 

WORKOUT:

2-4-6-8-10-8-6-4-2

Pull-Ups

Devil’s Press

STIMULUS: Negative pacing attempt

 

RECOVERY:

Happy baby

Foam roll glutes

 

TODAY’S SCHEDULE

9:30 – 10:30am: HIIT BOOTCAMP

9:30 – 10:30am: OPEN GYM

10:00 – 10:45am: KidsFit

10:30 – 11:30am: OPEN GYM

10:45 – 11:30am: HardCORE

10:45 – 11:30am: YouthFit

 

CYCLE NOTES: Damon just celebrated his 7th wedding anniversary on February 23 (hence, 223 Cals) and this workout is a further celebration of their partnership. They share a birthday month (December = 12) and a birth year (1977, hence the RKBS), but they were born on different days (the 16 & 27th). This one should be challenging yet fun!

 

WORKOUT

Damon’s Partnership AOTM WOD For time, complete:

12/each Partner Ball Slams (heavy)

16/each Box Jump Overs

27/each Goblet Squats (heavy)

77/each Russian Kettlebell Swings

223 Calories (cumulatively)

(28:00 cap)

 

STRENGTH:

Deadlift 3-3-3-3-3

STIMULUS: How to build to a heavy load

 

WORKOUT:

5 Rounds for time

1/1 TGU

10 TTB

200m Run