9am Karisa is dropping the WOD BOMBZ!!! getBLASTED!
Buy in: 5 reps Unloaded barbell complex- sumo deadlift high pull>rdl>hang power clean>push press>front squat. Mobilize.
Power Clean: 7 singles. Progressive loading.
Complete 5, 3-minute rounds resting 1 minute between rounds-
3 reps Sumo Deadlift High Pull 95/135
6 reps Power Clean 95/135
9 Box Jump overs 24/30
Record total reps. Begin each round with the 3 SDHP.
Buy in: EPB loop. Mobilize. 3 rounds of Cindy. Grip it and (don't) rip it!
2 attempts at each 2 minute couplet. Add your reps together for scoring:
1 minute Bike/Row for calories
1 minute Dumbbell Bench
1 minute Ball Slams
1 minute Pull ups
1 minute Air Squats
1 minute Handstand Push Ups
400 meter Farmer’s Carry
Buy in: Run 400 meters. 8 reps cat/cowmel, birddog, side-lying bridge, banded hip thrust, clamshell, superman.
Deadlift: 8 sets of 3 reps. Progressive loading.
3 rounds of Assistance work:
5 reps Good Mornings
5 reps Sumo Deadlift
5 reps/side Single-leg RDL
Finisher: Run the getBUILT mile
Buy in: 8 reps Birddog, Cat/cowmel, side-lying bridges, PVC shoulder complex, PVC Burgener snatch progression. Samson stretch, cossack stretch, static spiderman lunge. Mobilize. Perform 3 sets of the complex featured in the workout starting with an unloaded barbell.
Every 2 minutes for 20 minutes complete:
5 reps each Power cleans>front squats>snatch grip deadlifts> hang power snatch>overhead squats> as many burpees as possible. Score is total burpees.
Rx weight is 53/95
Finisher: Row or Bike 100 calories.
Buy in: 200 meter jog- 5 reps each- pullups, wall balls , kb swings, push ups, box jump overs. Mobilize.
for time complete
then partition as desired
100 wall balls
140 kb swings
180 push ups
25 pullups (not part of the partition equation)
The gym is set up in a specific fashion for multiple reasons. There are designated areas for wall balls, kb swings and push ups. A wall of boxes 24" high separates these areas. You must go over the boxes to transition from movement to movement. I don't expect you to comprehend. In fact, I'm surprised you're still reading at this point. Just show up and we'll talk you through it. Cheers!
9am Mike’s heading up this Saturday’s Swole Patrol Session! getSOME!!!
Buy in: Knock out. 10 burpees once you’re bounced. Run 800 meters. Wait until the stragglers finish the artful dodging so all of us can run as a group. Group buy-ins!!!!! Yay!!!! amirite?!
Tabata downdog progression. Kip practice.
As a sprint, complete 5 separate rounds for time of:
Bike 20 or Row 30 calories
Recover as needed between rounds. Record the sum of all 5 sprints excluding rest.
Buy in: 8 reps dumbbell curl and press, lateral raises, dumbbell external rotations, rear delt flyes, unloaded barbell strict press, push press, push jerk.
Strict Press: 8 sets of 3 reps progressive loading
Push Press: 5 sets of 3 reps progressive loading
Jerk: 5 heavy singles progressive loading
No racks. Weights come off the floor.
Finisher- unloaded barbell Tabata strict press