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“The Duxbury Sneeze” – Wednesday 4-24

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Warm-up

2 Rounds

1 Minute Each of

-Handstand Hold or High Plank Hold

-Wall Sit

-Pull UP hang in Active Hollow position

-Air Squats

 

*Clock keeps ticking- if you need to come down and rest, shake it out.  Go for it. If you can go the distance, go the distance.  All movements, especially Air Squats should be for Quality, not Quantity.

 

Benchmark WOD

“Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 

Level 2- 75 reps of each

Level 1- 50 reps of each

Lite – 50 Reps, ring rows, box push-ups

 

Rest Exactly 5 Minutes from your finish time and then complete:

 

Core Ca$H Out

1 Min Plank

1 Min Side Plank Right

1 Min Side Plank Left

1 Min Alternating V-Ups

1 Min Bicycle Abs

“End Game” -Tuesday 4/23

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Warm-up

2 Rounds

250m Row

200m Run

5 Moon the Sky

Strength

With a Partner

Squat Clean and Jerks

Minutes 1-3- 12 Clean and Jerks @80% of Max

Minutes 3-6- 10 Clean and Jerks + 10/5lbs

Minutes  6-9 + 8 Clean and Jerks + 10/5lbs

Minutes  9-12 + 6 Clean and Jerks + 10/5lbs

Minutes 12-15 4 Clean and Jerks + 10/5lbs

– Work with your partner to complete the number of reps/interval. Try to work in with someone of similar ability, or use 2 bars

WOD

2 Rounds

500m Row/400m Run

25 Goblet Lunges (1.5, 1)

Level 1 – (1,0.75)

Level 2 – (0.75,0.5)

ADV – (2,1.5)

Extra Work

Bar Muscle
10-8-6-4-2
20/15 Calorie Assault Bike on Dashes
*Scale to half reps or hardest version of a pull up that you can do

 

“Tickle Train” & Oly – Monday 4-22

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Warm-up

Dynamic

3 Rounds

50’  Monster Walk

20 Bandy Good Mornings

10 Inchworms

 

Mobility

Quad Rolling

Couch Stretch

 

Strength

EMOM 8

1 Pause Squat

(hold 2 seconds in the bottom position)

 

WOD

40-30-20

Kettlebell Swings (2/1.5)

Box Jumps

 

EMOM 4 Burpees

 

Level 2 – (1.5,1)

Level 1 – (1,0.75)

Lite – (0.75,0.5)

 

Extra Work
Every 4:00 for 16:00
400M Run Then Max Distance HSW
*Record max unbroken set and total distance accumulated

*Scale to attempts and/or Wall Climbs

 

Olympic Lifting Class **4:00PM Only**

“Dapper Dan” Friday 4-19

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Warm-up

Partner –up

Alternating Tabata

Row and Burpees

*Partners stay on row or burpees for 4 rounds then switch

Mobility

Traps & Triceps

Strength

EMOM10

1 Strict Press

85-100%

WOD (17 mins)

Tabata Row

Rest 1 Minute

7 Minute AMRAP

7 Deadlifts (275,185)

7 Handstand Push-ups

Rest 1 Minute

Tabata Burpees

Level 3- (225,155)

Level 2- (185,135)

Level 1- (155,115)

 

Extra Work
600M KB Farmer’s Carry (53/35)
400M KB Double Front Rack Carry
200M KB Double Overhead Carry

 

“Brotherly Love” – Wednesday 4/17

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Warm-up

EMOM 6

Odd: 30 Double Unders

Even: 30 V-Ups

20 Air Squats

10 Inchworms

Strength

E2MOM10

3 Overhead Squats

@80% – build to 85%

WOD

3 Rounds

15 Power Snatches (95,65)

30 Double Unders

15 Toes to Bar

30 Double Unders

Level 2- 75,50

Level 1- 55,35

Lite – Hang Snatches (35/15), singles, hanging knee reaises

 

Extra Work
Teams of 2
Run 400M Together
100/80 Calorie Bike (one works at a time)
Run 400M Together

 

*If performing alone cut the bike in half

“Melodrama” – Tuesday 4-16

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Warm-up

In 2 Minutes

Row 250m

AMRAP Russian Swings

 

Rest 1 minute

 

In 2 Minutes

200m run

AMRAP Kettlebell Lunges

 

Mobility

Adductors

Glutes

-Rolling and Stretching

 

WOD (15 min)

3 Rounds

In 5 minutes Complete

500/400m Row

200m run

Then AMRAP

Kettlebell Swings (2,1.5)

 

-No programmed Rest, Once the 5 Minutes is up, return back to the Rower and restart the next interval

 

Score= Total KB Swings

 

Level 2 (1.5,1),

Level 1 (0.75,0.5), 400/300m Row

 

Strength

EMOM 6

10 Goblet Lunges (2,1.5)

 

 

Extra Work
15 -12- 9
Handstand Push Up
Box Jump (27”/24”)

2:00 Rest

9-12-15
Strict Handstand Push Up
Box Jump (30”/27”)

 

*Record Times for Both
*ADV Add (3”/2”) Deficit for both rounds

“Marathon Monday” – Monday 4-15

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**Normal class schedule today**

 

Warm-up

Run 400

 

Then 2 Rounds

:30 on/:10 off

Burpee Lateral Jumps

Bent Over Rows

Front Squats

 

Skill

Pull-ups

Butterfly pull-ups

 

WOD (30 minute cap)

“Marathon Monday”

5 Rounds

4 Squat Clean and Jerks (185,125)

15 Chest to Bar Pull-ups

13 Burpee lateral jumps

After 5 rounds are complete:

800m run

*Your time is your total time for all 5 rounds plus the 800m sprint.

 

Today we WOD to honor everyone who was impacted by the Marathon bombings in 2013. Make sure you sprint your heart out on that 800m run!

 

Level 3- (155,105)

Level 2- (135,85), chin over bar, 4 Rounds

Level 1- (105,55), 10 chin over bar, 3 Rounds

Lite – Hang Clean and Press, Ring Rows