WARM UP:
1. WITH YOUR FEET SHOULDER WIDTH APART BEND AT THE HIPS GRAB YOUR TOES AND PULL YOURSELF DOWN INTO A SQUAT AS FAR AS YOU CAN. HOLD IT FOR 20 SECONDS, REACH UP WITH EACH HAND AND THEN STAND. REPEAT THIS 10 TIMES
2. LUNGE 10 REPS EACH LEG TWISTING EACH REP
3. PVC PASS THROUGHS 30 SECONDS
OVERHEAD SQUAT
7 X 3
3 REPS EVERY 60 SECONDS
METCON:
3 ROUNDS
500 METER ROW
25 BURPEE
WARM UP:
1. ARM CIRCLES 30 SECONDS
2. HORIZONTAL ARM SWINGS 30 SECONDS
3. WITH A BAND COMPLETE SHOULDER PASS THROUGHS FOR 30 SECONDS
4. COMPLETE SINGLE ARM KB PRESS 10 EACH SIDE KEEPING YOUR CORE TIGHT 2 X10 EACH ARM.
SHOULDER PRESS 4 X FAILURE
INTO PUSH PRESS
COMPLETE AS MANY REPS OF SHOULDER PRESS AS YOU CAN WITH
FAILURE BEING AROUND 12-15 REPS
ONCE YOU HIT FAILURE SWITCH TO PUSH PRESS AND COMPLETE TILL FAILURE AGAIN.
COMPLETE 4 SETS OF THIS
METCON:
FOR TIME:
ROW 50 CALORIES
50 HANDSTAND PUSH UPS
50 L PULL UPS
50 SUMO DEADLIFT HIGH PULLS
50 INVERTED BURPEES
50 TOES TO BAR
ROW 50 CALORIES
COMPLETE FOR 1 MIN EACH
1. CHILDS POSE
Kneel on the ground or a mat.
Touch the big toes together.
Spread the knees apart.
Sit up straight.
Inhale and reach the arms above the head.
Exhale and bow forward, toward the floor, reaching the arms out in front.
Touch the ground with the palms.
Bring the elbows to the ground.
Sit back, bringing the bottom of the back toward the heels.
Feel the stretch in the back of the shoulders.
2. RAGDOLL POSE
3. COW FACE POSE
YOU NEED TO UNDERSTAND THAT YOU DO NOT NEED TO DO THE RX WEIGHT BECAUSE ITS ON TH BOARD.
YOU SHOULD ALWAYS BE MODIFYING THE WORKOUTS TO SUIT YOU, NOT YOU SUIT THE RX WEIGHT. THAT’S INSANE.
IF YOU DON’T WARM UP, ALWAYS TRY TO DO THE RX WEIGHT AND NEVER STRETCH AFTER YOU ARE GOING TO GET INJURED. NO MATTER WHO YOU ARE, YOU WILL GET INJURED.
WARM UP: *DON’T IGNORE THE WARM UP, DO IT FOR THE DEADLIFTS IT WILL HELP YOU STAY HEALTHY AND KEEP INJURY AWAY.
1. GRAB A 25# PLATE, HOLD IT OUT IN FRONT OF YOU AND SQUAT ALL THE WAY DOWN KEEPING YOUR BACK STRAIGHT. HOLD IT FOR 30 SECONDS,
MAKE YOUR WAY HALF UP SQUEEZING YOUR GLUTES AND CORE TIGHT.
THAN BACK DOWN TO THE BOTTOM AND HOLD FOR ANOTHER 30 SECONDS.
2. GRAB A SMALL BAND THROW IT AROUND YOUR KNEES AND GET DOWN ON THE GROUND ON YOUR BACK HEELS BY YOUR ASS AND RAISE YOUR HIPS IN A BRIDGE POSITION SQUEEZING YOUR GLUTES.
HOLD FOR 20 SECONDS AND RELEASE TO THE BOTTOM FOR 3 SETS OF 20 SECONDS.
3. COMPLETE 6 SETS EACH SIDE OF BIRD DOG POSE.
HOLD FOR 15 SECONDS EACH SIDE ALTERNATING TILL YOU COMPLETE 3 EACH SIDE.
THEN…
DEADLIFT
COMPLETE 6 SETS OF 4 REPS
4 REPS EVERY 90 SECONDS
***KEEP YOUR CORE TIGHT THE WHOLE TIME THROUGHOUT EACH REP!!!***
METCON:
3 ROUNDS
800 RUN
50 KB SWINGS @70/55
50 AB MAT SIT UPS
1. IN A LUNGE POSITION PUSH YOUR HIP THAT IS DOWN FORWARD TILL YOU FEEL THE STRETCH IN YOUR HIP, THEN REACH UP OVER YOUR HEAD WITH THE SAME ARM AND BREATHE INTO THE STRETCH, HOLD FOR 1 MIN EACH SIDE.
2. DROP EACH LEG DOWN INTO PIGEON POSE AND HOLD FOR 1 MIN ECH SIDE
3. SIT BACK INTO DOWN DOG AND HOLD FOR 1 MIN.
4. GRAB ONTO THE RIG AND SIT BACK FEELING THE STRETCH IN YOUR LATS AND HLD FOR 30 SECONDS.
WARM UP:
3 MINUTE BIKE, SKI, ROW OR RUN
COMPLETE EACH DYNAMIC MOVEMENT FOR 1 MINUTE EACH
A. LEG SWINGS (30 SEC EACH)
B. ALTERNATING SINGLE LEG RDL
C. ALTERNATE LUNGE WITH TWIST
D. TORSO TWIST
BACK SQUAT
10 X 10
YOUR REST IS WHEN YOUR PARTNER DOES HIS/HER SET OF 10 REPS.
RAISE THE WEIGHT FROM LAST MONDAY BY 5 LBS.
***YOU HAVE TO KEEP YOUR CORE TIGHT FOR EVERY REP, DO NOT COMPLETE A SET OR REP WITHOUT KEEPING YOUR CORE TIGHT. WE PUSH OUT TO STAY TIGHT CORRECT, WE DO NOT SUCK YOUR STOMACH IN.
PLEASE MAKE SURE YOU TIGHTEN UP FOR EVERY, EVERY, EVERY REP! YOU’RE SPINE IS TAKING A BEATING IF YOU DON’T STAY TIGHT, SO PLEASE LISTEN TO ME***
METCON:
42-30-18
REPS OF DOUBLE UNDERS
21-15-9
REPS OF POWER CLEAN AND JERK @135/95
REPS OF CLAPPING PUSH UPS
HOLD EACH STRETCH FOR 1 MINUTE
***PLEASE DO THESE AND GIVE YOUR BODY A BREAK AFTER THE WOD, BELIEVE ME, IT HELPS A LOT***
A. IN A RIGHT LUNGE, PUSH RIGHT HIP FORWARD WITH YOUR RIGHT ARM STRAIGHT UP IN THE AIR. (FEEL THE STRETCH IN YOUR HIP FLEXOR)
B. IN A LEFT LUNGE, PUSH LEFT HIP FORWARD WITH YOUR LEFT ARM STRAIGHT UP IN THE AIR. (FEEL THE STRETCH IN YOUR HIP FLEXOR)
C. IN A CHILDS POSE FOR ONE MINUTE
D. IN A DOWNDOG POSE FOR ONE MINUTE
E. IN A SUPINE POSITION BRING YOUR KNEES UP AND OVER TO THE LEFT FOR A MINUTE AND TO THE RIGHT FOR A MINUTE.
RELAX IN THE STRETCH AND BRING TWIST YOUR UPPER BODY AWAY FROM YOUR LOWER BODY TWIST.
DO ALL THESE MOVEMENTS FOR 1 MINUTE EACH. DO IT FOR YOUR BODY.
DON’T IGNORE ME
JOE WILL BE TEACHING THE OLYMPIC LIFTING CLASS TOMORROW, SATURDAY FROM 2-6PM.
THIS WOULD SEEM OBVIOUS BUT IF YOU ARE NOT SURE OF YOUR LIFTS MAYBE SHOW UP FOR THE CLASS.
REMEMBER, SUNDAY THE GYM IS BEING CLEANED 4PM TILL 8AM AND WEDNESDAYS 8PM TILL 12AM
___WARM UP:
BIKE, ROW, RUN, OR SKI FOR 2 MINUTES
LEG SWINGS: 3 X 15 EACH LEG
LUNGE WITH SPINE TWIST: 20 REPS TOTAL
BIRD DOG: 10 REPS EACH SIDE
___METCON:
RUN 800 METERS
ROW 1500 METERS
25 PUSH UPS
25 SWINGS @105/70
ROW 1000 METERS
25 PUSH UPS
25 SWINGS
ROW 500 METERS
25 PUSH UPS
25 SWINGS
RUN 800 METERS
___COOL DOWN:
PERFORM EACH MOVEMENT FOR ONE MINUTE
1. SHOULDER PASS THROUGHS WITH A BAND (ELBOWS LOCKED FROM FRONT TO BACK) PASS THROUGH FOR 1 MINUTE STRAIGHT TO RELIEVE THE TENSION ON YOUR PECS.
2. BRING YOUR FOOT ON THE RIG AND THE HEELS ON THE FLOOR AND PULL YOURSELF FOWARD TO STRETCH YOUR CALVES
3. BRING YOUR FOOT UP ON A J HOOK OFF THE RIG TO WHATEVER HEIGHT IS COMFORTABLE, WITH A NEUTRAL SPINE POSITION (NOT LEANING FORWARD) REACH TOWARDS YOUR FOOT KEEPING YOUR SPINE STRAIGHT.
HOLD EACH LEG FOR A MINUTE.
4. LAYING ON YOUR BACK GRAB YOUR KNEES TO YOUR CHEST AND HOLD FOR 30 SECONDS, THEN HOLD EACH LEG FOR 30 SECONDS WHILE THE OPPOSITE LEG IS STRAIGHT.
5. STAYING ON YOUR BACK WITH YOUR ARMS OUT TO THE SIDE AND YOUR LEGS STRAIGHT BRING EACH LEG UP AND OVER TO THE OPPOSITE HAND KEEPING YOUR LEG STRAIGHT AND YOUR ARMS OUT TO THE SIDES.
***TRY AND COMPLETE THE COOL DOWN, OPEN UP YOUR JOINTS AFTER THE WOD***
BENCH PRESS
10 X 5
5 REPS EVERY 90 SECONDS WITH 70-75%
LESS WEIGHT = MORE REPS
SO IF YOU DO 65% DO 6 REPS ETC..
METCON (10 Rounds)
EVERY MIN (30 mins)
Min 1: 200/175m Ski
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Power Cleans (205/135)
COMPLETE THE COMPLEX 8 TIMES WITH 1 MIN REST IN BETWEEN SETS
SO COMPLETE EVERY 90 SECONDS
3 CLEAN HIGH PULLS
2 HANG POWER CLEAN
WITH ONE BARBELL
METCON:
For Time:
100 Double Unders
30 GHD’s
80 Double Unders
25 GHD’s
60 Double Unders
20 GHD’s
40 Double Unders
15 GHD’s
20 Double Unders
10 GHD’s
KETTLEBELL SWINGS
10 X 10
REST 45 SECONDS BETWEEN SETS OF 10 REPS
ROW 8 X 250METERS
ROW 250 METER SPRINTS WITH 45 SECONDS REST BETWEEN 250 METER PIECES
BACK SQUAT
10 X 10
CHOOSE A WEIGHT THAT IS CHALLENGING TO COMPLETE EACH SET FOR 10 REPS
*DO THIS WITH A PARTNER, FOR REST PURPOSES. YOUR ONLY REST IS WHEN YOUR PARTNER IS GOING. LIKEWISE FOR YOUR PARTNER*.
*****MAKE SURE, MAKE SURE, MAKE SURE YOU KEEP YOUR CORE TIGHT THE WHOLE TIME YOU ARE SQUATTING. YOUR CORE STAYS TIGHT ALL 10 REPS ALL 10 SETS. DO NOT STAY LOOSE AT ALL, TIGHT, TIGHT, TIGHT.*****
METCON: (IF YOU HAVE KILLED THE SQUATS, YOU MAY NOT WANT TO DO THE METCON. IF YOU ACTUALLY KILLED THE SQUATS YOU SHOULD NOT WANT TO DO THE METCON.)
SPRINT EACH SET, SPRINT MEANS MOVE THROUGH THE SET AS QUICKLY AS POSSIBLE
EACH SET CONSISTS OF:
200 METER SPRINT
10 C2B PULL UPS
10 POWER CLEAN AND PUSH JERK @165/95 *WEIGHT IS TO BE CLEANED NOT OFF THE RACK*
THIS IS ONE ROUND, DO 5 ROUNDS. YOUR REST IS YOUR WALK BACK TO THE 400 METER MARKER.
SOON AS YOU GET TO THE MARKER, SPRINT! ANYWHERE JUST SPRINT!
FOR TIME:
21 BACK SQUATS
42 GHD sit-ups
15 BACK SQUATS
30 GHD sit-ups
9 BACK SQUATS
18 GHD sit-ups
@225/155
REST 5 MIN
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 7 MIN OF:
20 DUMBBELL PUSH PRESS
40 DOUBLE UNDERS
@50/35
