Basic everyday WODs.
Lana
A.
Push Press Clusters
Three sets of:
4.4.4.4 at ~65-75%
(or 10-30 lbs heavier)
Rest 30 seconds between clusters, rest 3 minutes between sets
After each set:
1 set till failure of strict chin-ups
B.
“Diane”
21-15-9 rep rounds for time of:
Deadlifts (225 / 155)
Handstand Push-ups
The Good Ole Classic Airdyne! I’m sure lots of the OG Forte members recall these things, and how the calories tick by at about 2.5 times the rate of an Assault Bike. Apparently my Dad rides this thing for 30 minutes everyday, and he’s almost 76! If you knew the laundry list of chronic diseases and orthopedic injuries he has, you’d be impressed, because I sure as hell am! Movement is Medicine! A saying to practice and preach!
A.
Back Squat Clusters
Three sets of:
4.4.4.4 at ~65-75%
Rest 30 seconds between clusters, 3 minutes between sets
After each set:
14 weighted box step-ups w DBs in farmers carry
(7 right leg, then 7 left leg)
B. (repeat)
“The Horn”
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)
Masters: 14/10, 20/16
Rx+ 30 / 20
A.
In teams of two, with only one person working at a time, complete:
100 Deadlifts (185 / 125)
100 Box Jumps (24 / 20)
100 Hang Power Cleans (135 / 95)
100 Box Jumps (24 / 20)
100 Front Squats (95 / 65)
Masters: 155/105, 115/75, 75/55, box jumps (20/16)
Rx+ 225/155, 185/125, 135/95
SOLO VERSION:
50% of everything above
Amy
A.
Hang Snatch + Overhead Squat
Every 90 seconds, for 15 minutes (10 sets):
1 hang squat snatch + 3 overhead squats
Start light and build every 3 minutes (5 total loads)
***this is the same thing we did last Friday. If you’re feeling good,
try to increase your loads by 5-10 lbs***
B.
AMRAP in 12 minutes of:
7 Hang Squat Snatches (115 / 75)
14 Toes to Bar
Masters: 95/65 (hang power snatch), or 80/55 hang squat snatch
Rx+ 145 / 100
Holleyman – U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
A.
“Holleyman”
30 rounds for time of:
5 Wall-Balls (20 / 14)
3 Handstand Push-ups
1 Power Clean (225 / 155)
A.
Min 0-10
21-15-9
Calories on Rower
Burpees Over Rower
B.
Minutes 10:00-20:00
21-15-9 rep round of:
Calories on Ski erg
Ball-Slams (50 / 40)
C.
Minutes 20:00-30:00
21-15-9 rep rounds of:
Calories on Bike
Kettlebell Swings (70 / 53)
Congrats to Pat and his wife, Jamie, on their newest addition: Laurel June! Welcome to 3 kids club, P.Starnes!
A.
Push Press Clusters
Three rounds of:
5.5.5.5 at 60-65%
Rest 30 seconds between cluster sets, 3 minutes between rounds
During the 3 minutes of “rest”, perform 1 set to failure of strict chin-ups
B.
Three rounds of:
300m Run
20 Pull-ups
10 Push Jerks (135 / 95)
Rx+ 400m run, 10 bar mu, 10 double KB jerks (70s/53s)
One of my Ghost Mentors, Stan Efferding, discussing the benefits of short but brisk post prandial walks, something I think most of could do and greatly benefit from.
A.
Back Squat Clusters (week 1 of 4)
Three rounds of:
5.5.5.5 at 55-65%
Rest 30 seconds between clusters, 3 minutes between sets
In the 3 minutes of “rest”, complete 16 Bulgarian split squats w DBs (8 each leg)
B. (repeat)
For time:
20-18-16-14-12 Box Jumps
10-8-6-4-2 Box Step Overs w DBs in Farmers Carry Position
5-4-3-2-1 Devil Thrusters
Rx+ 24/20, front rack step overs, 70s/50s
Six Pack Ellie
A.
In teams of two, complete the following:
200 Bar Facing Burpees
While one partner is chipping away at the burpees, the other partner completes:
10 Toes to Bar
8 Handstand Push-ups
6 Deadlifts (275 / 185)
*switch after completing the 6th Deadlift
Masters: Burpees, push-ups, 225/145
Rx+ Burpee Box Jumps
Video from yesterdays 11:30 class
A.
Hang Snatch + Overhead Squat
Every 90 seconds, for 15 minutes (10 sets):
1 hang squat snatch + 3 overhead squats
Start light and build every 3 minutes (5 total loads)
B.
For time:
50 Alt DB Hang Snatches (50 / 35)
40 Box Jumps (24 / 20)
50 DB Overhead Squats (25R/25L broken however)
40 Box Jumps
50 Alt DB Hang Snatches (50 / 35)
Masters 40 / 25, 20/16, goblet squats
Rx+ 60 reps on the DB exercises, 50 box jumps