WODs

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Friday, June 22, 2018

June 21, 2018

A) 3 sets of 10 Ring Rows and 10 perfect PushUps

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Partner 10 minute AMRAP

1, 2, 3, 4, 5, 6……… continue increasing reps by 1 of:

  • Hang Power Clean, 135/95lbs
  • Front Squat, 135/95lbs
  • (Synchro) Burpees

Partner A performs 1 Hang Power Clean, 1 Front Squat and then both partners perform 1 synchronized burpee.

Then Partner B performs 1 Hang Power Clean, 1 Front squat and then both partners perform 1 synchronized burpee.

Continue this trend and increasing reps the entire 10 minutes

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Wednesday, June 20, 2018

June 19, 2018

A) Build to a tough 1 rep Power Snatch

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“Isabel”

30 Power Snatch for time

  • 135/95lbs

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Tuesday, June 18, 2018

June 18, 2018

A) Run 1 Mile or Row 1K for time

REST 10 minutes

B) Row 1K or Run 1 Mile for time

  • If it is raining perform Annie instead of 1 Mile Run

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Monday, June 18, 2018

June 17, 2018

A) Build to a 1 Rep Max Load Back Squat

B) Build to a 1 Rep Max Load Deadlift

  • If you continually chase the very best technique and intensity for yourself each day, the correct results will follow.
  • Your very best effort will always bring about your very best result.

rowing

Friday, June 15th, 2018

June 14, 2018

“Helen”

3 rounds for time:

400m Run

21 KB Swings 53#/35#

12 Pull-ups

Scale as needed for a sub 15 minute time.

Reminders:

Friend Friday at 6pm! Bring in a buddy to try out class for free!

Saturday partner WODs (7am, 8am and 9am) for Father’s Day.

Monday starts a new OnRamp session at 6pm. Stick around and join Tim for Mindfulness Class at 7:15pm.

Yoga class Thursday at 6:30pm (free for members).

Sign up for the Squatting Clinic Saturday June 23rd with Coaches Mike and Leaha Jones.

July 10th marks the start of our next 10 Day Clean Up Challenge!

 

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Wednesday, June 13, 2018

June 12, 2018

Come to class and celebrate Dan and Stacey Madsen with a special Powerlifting session! This workout is in their honor as they move to the northern state known as Chicago.

A) Back Squat 5-5-5-5-5

  • Perform a set every 2 minutes

B) Deadlift 3-3-3-3-3

  • Perform a set every 2 minutes

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Tuesday, June 12, 2018

June 11, 2018

15 minute EMOM

  • 3 position Power Snatch

Position 1: Floor

Position 2: Hang Below Knee

Position 3: Hang Above Knee

  • Use light enough weight to maintain integrity throughout entire EMOM

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Monday, June 11, 2018

June 10, 2018

A) 3 rounds:

10 pulls to find Max Wattage output

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5 rounds

1 minute ON/ 1 minute OFF

  • 30 Double Unders then remaining time AMRAP Thrusters 95/65

* Scale Double Unders to a quick unbreakable rep range if needed as well as Thruster weight to something lighter to remain unbroken and quick.

* Score is MAX reps of Thrusters

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Friday, June 8, 2018

June 7, 2018

5-7 rounds

Each round as fast as possible

  • 7/9 calories on Assault Bike
  • 7 Chest to Bar PullUps (unbroken)
  • 7 Box Jumps On and Over, 24/20″

Rest 2-3 minutes

*scale pullups as needed to stay unbroken

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Wednesday, June 6, 2018

June 5, 2018

Correct midline stability work can be medicine for your entire body.

8 Tabata Rounds of:

  • Hollow Body Hold
  • Left Elbow Side Plank
  • Right Elbow Side Plank
  • Superman Hold
  • Plank on Elbows
  • REST

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10-15 minutes Yoga/Mobility

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