Saturday group WOD
Rally and run!
Solo or in a group (call your buddies!), go to the Moab rim trail. Once warmed up, Tabata to the top with 1 min. run, 1 min. rest for as long as you can. Enjoy the view at the top!
Warm Up
2 mins. arm circles
2x
20 box step ups (find some stairs)
15 push ups
10 squats
5 burpees
Skill
1 mile jog at mellow pace
3 mins. of wall sit, break it up how you need to
WOD
10 min. AMRAP
5 push ups
10 knee tucks
10 side lunges L/R=2
Post
100 leg lifts
2 mins. plank
The gym is closed October 12-18th (estamos en mexico)!
Don't let this be an excuse for you to stop being active! We'll continue to post workouts here on the blog every evening at 8pm. The workouts will involve movements you can do without any equipment at all, so you have no reason not to keep up with your workout schedule.
Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Strength
5 x 10 push ups
5 second count on the way down, go all the way to the floor
WOD
5 rounds for time
20 squats
20 sit ups
20 burpees
Post
Shoulder mobility work
Find a door jam, post, anything, and go through the shoulder stretches we normally do with bands
Warm Up
Pigeon/lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
20 turkish get ups, heavy as possible L/R=2
WOD
30-20-10
KB swings 53/35
KB push press L/R=2
Start each set with a 200m run
Post
100 med ball sit ups
Warm Up
Banded shoulders
7 mins. of
10 box step ups
10 jumping jacks
10 push ups
Strength
Hang power clean
10-8-6-6-3-1-1
Build to heaviest possible
WOD
10 min. AMRAP
10 box jumps 24/20
10 push press 45/35
10 front squats 45/35
Post
3 x 1 min. wall sit with holding weight plate out front
1 min. rest between sets
Warm Up
200m jog
Couch stretch
30 lunges
30 push ups
30 squats
10 burpees
Strength
Pull up work
20 scap pulls
10 strict pull ups
10 superman/hollow rocks
5 1,2,3s focusing on big pull on 3
1 min. ME pull ups
WOD
For time
20 burpees
50 DUs
40 wall balls 20/14
30 T2B
40 push ups
50 DUs
20 burpees
Post
60 ring hold leg lifts
Warm Up
400m run/row
Pass throughs
2x
20 jumping squats
15 push ups
10 mountain climbers
Strength
Push press
6 x 6 @ 70%
WOD
10 RFT
5 burpees
10 dumbbell snatches 30/20
Post
5 mins. plank, athlete's choice
Warm Up
Couch stretch, 1 min. each side
Arm circles, trunk twists, ankle mobility
2x
20 hollow rock to superman transitions
10 burpees
Strength
3 x 15 T2B
3 x 10 ring dips
WOD
3 RFT
800m run
2 min. rest
Post
5 min. abs, coach's choice
Warm Up
Pigeon/lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Skill
10 min. to find max unbroken singles/doubles
WOD
October Challenge!
Tabata!
1 min. rest between rounds
Squats
Push ups
Sit ups
Pull ups
Post
Couch and hamstrings
Warm Up
Banded shoulders
7 mins. of
7 wall balls
7 jumping jacks
7 push ups
Strength
Bring Sally Up squats with barbell
Overhead squats
5 x 7
Working on form! Only add weight if form is solid
WOD
11 min. AMRAP
3 deadlifts 225/155
6 KB swings 53/35
9 box jumps 24/20
Post
100 med ball sit ups tosses against wall or w/partner