Workouts for the Week of 122517

The Script: Monday 122517

CHRISTMAS DAY- NO CLASS

 

The Script: Tuesday 122617

The Warm Up: 3 Rounds

250m Row

20 Air Squats

10 Cal Bike

10 Ring Rows

Pinball Run

 

The Stability:30 Planks w/ :15 Rest x4

 

The Conditioning: “Tabata Stuff”

:20 On/:10 Off x8 p/ Station w/ 1:00 Transition

Calorie Bike

Pull Ups (if you are able to do 5+ at a time) SUB: Pull Ups or Ring Rows alternating with Push Ups

Calorie Row

Air Squats 

Sit Ups 

 

The Script: Wednesday 122717

The Warm Up: 

Redwing Run

And The , 

1-2-3-4-5 Burpee

5 Air Squats

5 Box Jumps

 

Quick Super Couch + Pigeon 

 

The Strength: Back Squat 3-3-3 at 80%+

 

The Conditioning: 4 RFT

14 Russian Swings (70#/53#)

7 Tall Box Jumps (30”/24”)

Taco Run

—1:00 REST—

 

The Script: Thursday 122817

Remember, we offer ROMWOD (Badass yoga for athletes from our friends at ROMWOD.com) at 5:30pm in place of regular class. If the weather is too cold, we will row (with low intensity) and then stretch, alternating for 20-30 minutes. 

The Warm Up: 

500m Row

And Then, 3 Rounds

1 Wall Climb

Burpee Broad Jump Across

10 Slam Balls (35#/24#)*

20 Jump rope

*Not enough slam balls at the correct weight for all athletes. Have slam balls out so heats are able to use then move on.

 

The Conditioning: 15:00 To Complete

500m Row

Then, AMRAP

3 Shoulder to Overhead 

30 Double Under

3 Hang Power Cleans

30 Russian Twists (45#)

 

The Script: Friday 122917

The Warm Up: 3 Rounds

Redwing Run

5 Kipping Swings

10 Straight Leg Sit Ups

15 Russian Swings (53#/35#)

 

The Conditioning: For Time

15-12-9

Deadlift (225#/155#)

Toes to Bar

And Then, 

800m Run

And Then, 

9-12-15

Toes to Bar

Deadlift

 

The Script: Saturday 123017

The Script: Partner Workout

20:00 AMRAP

15 Thrusters (95#/65#)

15 Sit Ups

15 Box Jumps 

 

Partner Runs 400m and picks up in the round where their partner leaves off on their return from the run.