Categorized as: Workout of the Day

Group Class 12.22.16

Nice Active Recovery Workout after a tough Wednesday WOD. If you missed Wednesday’s WOD and want to make it up you are welcome to do that as well.

FITNESS & PERFORMANCE

A. Mobility Work

B. 25 minute AMRAP
Flow through movements at a nice recovery pace.

500m Row, or 400m Run
20 Goblet Squats
10 Pull Ups
20 Sit Ups
10 Push ups
20 walking lunges
20 cals on bike

Group Class 12.20.16

PERFORMANCE

Complete as many rounds and reps as possible in 4 minutes of:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups

Rest 2 minutes until the running clock reaches 6:00, and then…

Complete as many rounds and reps as possible in 6 minutes of:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups

Rest 60 seconds, until the running clock reaches 13:00, and then…

For time:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups

FITNESS

Complete as many rounds and reps as possible in 4 minutes of:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 DB Reverse Lunges
30 Push-Ups

Rest 2 minutes until the running clock reaches 6:00, and then…

Complete as many rounds and reps as possible in 6 minutes of:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 Dumbbell Reverse Lunges
30 Push-Ups

Rest 60 seconds, until the running clock reaches 13:00, and then…

For time:
30 Calories of Rowing
30 Wall Ball Shots (20/14 lbs to a 10’ Target)
30 Dumbbell Reverse Lunges
30 Push-Ups

Group Class 12.20.16

PERFORMANCE

Four sets of:
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
L-Sit x 60 seconds
(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds

B.
Five sets of:
15 Russian Kettlebell Swings
10 Box Jump
Rest 60 seconds between sets

Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.

FITNESS

A.
Four sets of:
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
L-Sit x 60 seconds
(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds

B.
Five sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds

Group Class 12.19.16

PERFORMANCE
A.
Take 15 minutes to build to a heavy-ish Power Clean

B.
“The Chief”
Max rounds in three minutes of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set – it’ll make tracking your results much easier. 🙂

FITNESS
A.
Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 3111
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

B.
Complete as many rounds and reps as possible in 3 minutes of:
12 Russian Kettlebell Swings
9 Air Squats
6 Push-Ups

Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set – it’ll make tracking your results much easier. 🙂

Group Class


Shifted Fitness & Performance – Group Class

Metcon (Time)

In Teams of Two, Complete:

400 Meter Run

100 Wall Balls

100 Pull-ups

100 Hang Power Cleans (95/65)

100 Burpee Box Jump (24/20)

Teammates partition reps as needed but perform the 400m run together

Group Class 12.16.16

FITNESS
A.
Five sets of:
Shoulder Press x 2.2.2.2.2
(rest 10 seconds between doubles)

45-60 seconds of Hollow Rocks or Hold

B.
For time:
1000 Meter Row
800 Meter Run

PERFORMANCE
A.
Five sets of:
Shoulder Press x 2.2.2.2.2
(rest 10 seconds between doubles)

Toes to Bar x 10-15 reps

B.
For time:
1000 Meter Row
800 Meter Run

Group Class 12.25.16

PERFORMANCE

Five sets for max reps of:
60 seconds of Pistols/Single-Leg Squats (Left)
60 seconds of Pistols/Single-Leg Squats (Right)

Rest 90 seconds

90 seconds of Kettlebell Swings (24/16 kg)

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

FITNESS

Five sets of:
60 seconds of Alternating Reverse Lunges with DBs/KBs
60 seconds of Alternating Lateral Lunges

Rest 90 seconds

90 seconds of Kettlebell Swings

Rest 60 seconds

60 seconds of Rowing

Rest 60 seconds

Group Class 12.14.16

PERFORMANCE

Five rounds for time of:
15 Deadlifts (135/95 lbs)
12 Hang Power Cleans (135/95 lbs)
9 Front Squats (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)

FITNESS

Five rounds for time of:
30 Kettlebell Swings
20 Goblet Squats
15 Push-Ups

Group Class 12.13.16

A.
Five sets of:
Bulgarian Split Squat x 8 reps
Ring Push-Ups x Max Unbroken Reps

B.
Four sets for max reps of:
45 seconds of Burpees
Rest 45 seconds
45 seconds of V-Ups
45 seconds of Rest

Group Class

PERFORMANCE

A.
Take 15 minutes to work on Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique

B.
Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups

Note time and weight used.

FITNESS

A.
Three sets of:
Romanian Deadlift x 8 reps @ 4111
Dumbbell Shoulder Press x 12 reps @ 2011
Banded Face Pulls x 12 reps @ 2111

B.
Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 60 seconds
60 Seconds of Pull-ups
Rest 60 seconds

Score = Calories plus reps for each round separately