01/29/15

Pre-WOD (Skills/Strength):
“The Mile” – 12 total laps
3 laps Farmer carry
3 laps walking lunges
6 laps run

– Once you start a lap of a certain type you need to finish it.
– You can break up laps/sequence any way you want. Just the 3 movements and associated laps done.

WOD:
5 RDS
500m Row
15 BB Thrusters

Post-WOD (Challenge/Cool-down):
Group stretching and mobility

01/27/15

New Schedule/New Gym:
M-W-F @ Noon to 1pm
T-TH @ 5pm to 6pm
W @ 7am

There are also more class times for Yoga and Spin. Check it the email from Joe Whitehead for details.

Pre-WOD (Skills/Strength):
Partnered
100 Single Arm KB Swings + Wall Sit
100 Weighted Step up + Plank Hold
100 KB Snatches + Hollow Hold
100 Goblet Squats + Arch Hold
– One moves and one holds

WOD:
5 RDS
5 Front Squats @ 75% 1rm
1min Mountain Climbers
1min Rest

Post-WOD (Challenge/Cool-down):
Couch Stretch

New Gym

The new gym space opened today. Make sure to give a huge thanks to Wynn and the upper management team for their support in getting this done.

Normal Bootcamp schedule resumes tomorrow. We will also be adding a Wednesday morning class at 7am. If there are class times desired and we have adequate people/demand please let me know and we can discuss adding them to the schedule.

01/21/15

CHRIS 40 REP EXTRAVAGANZA!
Be on time and ready to do some games and partner workout fun.

Pre-WOD (Skills/Strength):
Plank Duck Duck Goose

WOD:
Bryant’s Burner – Partnered
40 Squat Cleans (95/135)
400m Burden Run
40 Deadlifts (145/185)
400m Burden Run
40 Bar Hop Burpees
400m Burden Run
40 Toes to bar
400m Burden Run
40 Wall Balls (14/20)

Resting partner needs to be singing happy birthday to Chris.

Post-WOD (Challenge/Cool-down):
Stretch

01/20/15

Pre-WOD (Skills/Strength):
3RDS
30sec FLR Hold
10 Toes to Bar

WOD:
5RDS
8 Deadlifts
2mins Box Over Burpees
2mins Rest

Post-WOD (Challenge/Cool-down):
20 Alternating Supermans
20 Alternating V-ups
Stretch

01/19/15

Pre-WOD (Skills/Strength):
3x Max Effort handstand holds
30sec Hollow Hold between attempts.

WOD:
Tabata’ed
Split Jumps (scale w/ in place lunges)
Sit-ups
Elevator Push-ups
Hollow Rocks

– 8RDS on each; 20 on and 10 off.

Post-WOD (Challenge/Cool-down):
800m Run for time

WOD 1/16/15

Pre-WOD

Athlete’s choice

WOD:
Cash In: 20 Hollow Rocks

50 Sit-ups
50 Mountain Climbers
50 Russian Twists with Med Ball
100 Alternate High Plank Lifts
50 Russian Twists with Plate (45/35)
50 Grasshoppers
50 Sit ups with Plate (45/35)

Cash Out: 20 Hollow Rocks

01/14/15

Pre-WOD (Skills/Strength):
4×5 Front Squat
– 3 count down & 3 count hold
– Around 70% of 1rm. Rest between sets.

WOD:
EMOM 10mins
Odd: 6x Burpee Box overs
Even: 5x Wall Balls + 10x Push-ups + 20 Line Hops

Post-WOD (Challenge/Cool-down):
4RDS – Partnered
5x Strict Toes
Side Plank Hold