Posted by & filed under Workout of the Day.

Here is a weekly summary of the WODs so you can plan your week!

Monday we are kicking off with a repeat workout that was programmed back in October of 2016. Before that, we will be spending some time engaging our core and overhead stabilizers with some Single Arm Dumbbell work. Challenge yourself, but keep in mind the Workout to follow is a doozy.

Tuesday will be pretty heavy on the legs. Starting off with 4×8 Back Squats around 70%. The goal is to build to a heavy set of 8, not to fail at rep 8. It is more important to keep your depth and position consistent that it is to go for a heavier weight. The Metcon is going to be a fun little burner on the legs, so make sure that you get a good cool down post workout. An easy bike or walk followed up with some rolling and stretching would be a nice addition.

Wednesday we have a 5 round triplet. There is some heavy deadlifts as part of the triplet, so be sure to scale appropriately. The goal should be to hang onto the barbell for sets of 2-3 reps at the minimum. If you scale the Workout, and crush it, you should consider going heavier in the future. After we will finish off with some core accessory work. Wouldn’t be a bad idea to spend some time mobilizing your shoulders for Thursdays Session too.

Thursday we have some overhead work with a Barbell and Dumbbells. Starting off the session with some Jerks from a rack. Use this as an opportunity to hone in on your technique. After your build up to a strong effort on the Jerks, prepare to challenge your shoulders. The Workout will be Strict Ground to Overhead paired with Kipping Pull ups and Rowing. Prepare for the burn!

Friday is a great day to get together with some friends or make new ones. We have a longer team workout that includes Bikes, Rope Climbs, light weight Snatches and Sandbags. Even though there is a built in resting station, this one is deceiving as you will feel like you never really get to rest. There is also an option for teams of 2 so don’t feel like you will need 3 people to make a full team.

Saturday is our final Deadlift Session (12 of 12). This is a HEAVY one working at 95%, so spend some time before class warming up and extra time after class to stretch. Even though the number of sets are low, the effort into this lift is very taxing on your posterior chain. Make sure you do not make to big of jumps and rest between these reps. If you do not know your 1 rep max is, work up to a HEAVY weight where you are not breaking down or stalling out, and repeat that for 3 Reps. The following Workout is going to be a couple rounds of 45 second working intervals, so push the intensity.

Sunday Funday we get Gymnasty. Starting off with some Handstand progressions the goal is to build strength in strict range of motion. After spending some quality time practicing HSPU, there is a 15 Minute AMRAP with some T2B and Box Jumps. Try to keep up with the Box Jumps even if it slows you down.

Have FUN!!



Dynamic Warmup: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Legs, Hips & Ankles
Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 21 – 45
Back Squats 8 – 8 – 8 – 8

Start with a good warm up under a lighter Load. After starting with 8 slow and steady front Squats, begin to load up some weight for reps of 3-4 Reps, until you reach 70-75% of your 1 Rep Max Back Squat.

After your first working set, you may increase the load to find a strong effort. Do not underestimate reps 5-8. At lighter loads it will seem more manageable. If you increase the load, try to stick with smaller incremental jumps.

Workout: Minute 46 – 60
For Time:

20 / 30 Calorie Assault Bike
30 Wall Balls
800m Run

This should be fast, so push your pace, but do not Red Line it on the bike. Otherwise you will be playing catch up with trying to get your heart rate down for the rest of the workout.

Score: Total Time

Complete 4 rounds starting every 5th minute

1 Minute Assault Bike
15 -20 Wall Balls
200-400m Run

Start by each round by holding the Watts steady.