Friday 11.24.17

 

Good Friday Body Weight WOD!

Warm Up:
3 Rounds
40sec Jog in Place
10 Wall Squats
10 Lunges
10 Inchworms

Mobility:
Wall Squat Series

STRENGTH:
4 Rounds
*30seconds of Work Each
Right Side Plank
Left Side Plank
Plank on Hands
Plank Knee to Elbow

WOD: (Earn the at Thanksgiving Dinner!)
5 Rounds For Time
20 Jumping Jacks
20 Jumping Squats
20 Jumping Lunges

Cool down suggestions:
2-4mins in the bottom of squat

Thursday 11.23.17

 

I am very Thankful for each and every one of you! I hope you all have a wonderful Thanksgiving. Post your scores on Triib! If you have any questions,  please feel free to text me 941-350-7160

Warm Up: 
3 Rounds
200m Run (average 1 minute)
15 Sit Ups
10 Air Squats
5 Push Ups

Mobility:
2 Rounds
1 minute Peigon Pose (each leg)
30sec Samson (each leg)
30sec Spiderman (each leg)

STRENGTH:
Rest Say NO to that piece of pie or dessert (or at least to second servings 🙂

WOD: (earn your Thanksgiving Dinner:)
For Time:
10-9-8-7-6-5-4-3-2-1
Burpees
20-18-16-14-12-10-8-6-4-2
Mt. Climbers

Cooldown suggestions:
2-4mins Straight Leg Stretch

Wednesday 11.22.17

Please welcome back another awesome couple; Jules and Erik!

STRENGTH:
Split Jerk for 4 Sets of 3 (4×3) Reps @70% of 1 Rep Max

WOD:
5 Rounds For Time
10 Handstand Push Ups
15 Wall Balls (20/14)
20 Double Unders

*Reminder: Only morning Classes today (6am, 7am, 8am, 9am and 10am)*

BOOT CAMP STRENGTH:
Turkish Get Up

BOOT CAMP WOD: 
Same as Regular WOD

Tuesday 11.21.17

Keep your back straight during the deadlifts today; no matter if you are using a barbell, kettlebell or dumbbell.

STRENGTH:
Back Squat for 5 Sets of 5 Reps (5×5) @85% of 1 Rep Max

WOD:
As Many Rounds (and Reps) As Possible in 10 Minutes
250m Row
10 Deadlifts (115/85)
5 Squat Snatches (115/85)

BOOT CAMP WOD 1:
5k Row

BOOT CAMP WOD 2:
As Many Rounds (and Reps) As Possible in 10 Minutes
200m Run
10 KettleBell DeadLift (53/35)
10 Air Squats

Monday 11.20.17

The Thills are so committed they make the commute over from St. John to WOD with us! Adam and his twins, Isabell and Ben.

STRENGTH:
Power Clean
5 Sets of 2 Reps (5×2) @85% of 1 Rep Max

WOD:
For Time:
50 Sit-Ups
40 Hang Cleans (95/65)
30 Push Press (95/65)
20 Burpees Over the Bar

AFTERBASH:
Accumulate 2 Minutes in a L-Sit

BOOT CAMP STRENGTH: 
Tabata (*20seconds of Work; 10seconds of Rest)
Plank
Hollow hold
Superman Hold

Boot Camp WOD:
For Time:
50 Sit-Ups
40 Medicine Ball Cleans (20/14)
30 Medicine Ball Press (20/14)
20 Burpees