Tag Archive for: AP

Wednesday 5/5

The moment of regret

In bell ball no ring means no rep! Time your shots accordingly.

SPECIAL ANNOUNCEMENT

Not only did we start Cycling Club on Tuesdays, we’re starting a late-afternoon/early-evening CompEx on Thursdays! This week you’ll work on some single-leg strength and seated presses. Tons of fun in 90 minutes.

More options during the week for your fitness are here and will continue as we move forward through the pandemic. RSVP via PushPress now!

IN-GYM WORKOUT for Wednesday 5/5/2021

Warmup

The coach will lead you through THREE tabata efforts (20 seconds of work, 10 seconds of rest, for 8 rounds), resting no more than a minute between efforts.

MetCon

5 rounds for time:
15 calories
10 DB step-overs, 2×20/35/50lbs

Rest 5:00 then

5 rounds for time:
15 calories
15 wall/slam/bell ball

Post times to whiteboard.

WATCH:

The nordic curl is an exercise for the posterior chain of muscles including the hamstrings, glutes, and lower back. Strengthening this chain can prevent and reduce back and knee issues on top of all the other fitness benefits.

Before attempting a proper nordic where your legs are on a flat surface it would be good to try 2-3 sets of 15-20+ hip extensions on the GHD to see how much strength and stamina your backside possesses. If hip extensions are too easy try some hip ext+GHRs or single-leg hip extensions with the same amount of work.

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Tuesday 3/30

Congrats to Aimee for hitting the 1750 level of WODclub!

Every single workout written in her journal, too!

IN-GYM WORKOUT for Tuesday 3/30/2021

WARMUP

EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into your straight-bar dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees

Adjust your numbers as needed and make sure you get some rest before rotating.

METCON

10 rounds for time:
10/15/20 calorie sprint
1:00 rest
7 power jerks, 35/55/75kg
1:00 rest

Today’s workout should allow you the opportunity for FULL-OUT SPRINTS each time. The first element would be on a machine like the rower or an air bike (I’d prefer the bike, but we only have three available) where you can go full send without worrying about technique. The second element requires strength and coordination with a barbell (or dumbbells), which should also be heavy but doable. You’d be reaching to finish the set without breaking. With all of the rests programmed in here this should take about 30 minutes.

Post the time for each round to your journal. Fastest time to the whiteboard!

READ: Why the Amazon Union Vote is Bigger Than Amazon – The Verge
WATCH:

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Wednesday 3/24

Fresh off of joining the 1750 WOD club!

CONDITIONING for Wednesday 3/24/2021

CONFRINGO

tabata squats
tabata dips
tabata v-ups
tabata pushups
tabata burpees

Rest 1:00 between exercises. Remember: the original intention for tabata intervals is to go full effort each time you’re supposed to work, not a strategy in hitting a specific number. Especially when these exercises are all bodyweight.

Post results to your journal and/or comments!

READ: Is the Pandemic Breaking Our Backs? – The New Yorker
WATCH:

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