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“Zinc” -Friday 5/15

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Warm Up:
Stretch:
1:00 Lunge + Twist
1:00 Inchworm + Push-up
1:00 Downward Dog to Upward Dog
Then:
-10 Scorpion Stretch-
-10 Pigeon Stretch
-10 Hollow Rocks
-20 Mountain Climbers
2x

WOD
10 Rounds:
10 Knees-to-Elbow
6 Single Arm DB Alternating Devil’s Press(75/50#)

AT HOME WOD

10 Rounds
10 V-ups
6 Single Arm *odd object Devils Press

*watch 8am Demo for this!

“Cobra” – Tuesday 5-12

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RX:
For Time:
30 Pull-ups
30 Burpee-to-Target (6″”)
30 Box Jump Over (24/20″)
30 KB Swings (53/35#)
30 KB Box Step-up (24/20″) (53/35#)
30 Toes-to-Bar
30 Calorie Row

Level 2:
20 Pull-ups
30 Burpee-to-Target
30 Box Jump Over (20/14″”)
30 KB Swings (35/25#)
30 KB Box Step-up (20/14″”) (35/25#)
20 Toes-to-Bar
30 Calorie Row

Level 1:
15 Jumping Pull-ups
15 Ring Rows
15 Burpee-to-Target
15 Box Jump Over (14/10″”)
30 KB Swings (25/15#)
30 KB Box Step-up (14/10″”) (25/15#)
30 Kipping Knee Raise
30 Calorie Row

Home WOD

For Time:
30 Single Arm Odd Object Bent Over Rows (each side)
30 Burpee-to-Target (6″”)
30 Squat Jumps (bring knees to chest on each)
30 Single Arm Odd Object Russian Swing (each side)
30 Odd Object Step-up
30 Jack-Knives
400m Sprint

“The Meatloaf” – Sunday 5-10

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Warm Up:

Alternating Tabata (20 sec on, 10 sec off, 8 rounds)
* Plank Up’s
* Jumping Air Squats

Rest 2:00

Then-

Alternating Tabata
* Burpees
* Sit-up’s

WOD
For Total Time:
250/200m Row
500/400m Row
1000/875m Row
500/400m Row
250/200m Row*
*Rest 1:00 between each distance

Level 2:
250/200m Row
500/400m Row
1000/875m Row
500/400m Row
250/200m Row*
*Rest 1:00 between each distance

Level 1:
200/170m Row
300/225m Row
800/650m Row
300/225m Row
200/170m Row*
*Rest 1:00 between each distance”

* Interval workouts become a lot more fun and meaningful when we set specific goals and think about the intent of the workout.
* Overall, today’s workout should start at a moderate pace and build up to a slower pace and then finish off at our fastest paces on the back end.
* Our first 250m and 500m should be a little slower than our second 500m and 250m.
* Since we have minimal rest today, we want to avoid going for an all out pace on the first 250, 500, or 1000m distances.
* Also consider the following time goals:
* 250/200m :50-:65
* 500/400m 1:35-2:00
* 1000/875m 3:30-4:00

At Home WOD

Sub Rowing Distances for Running Distance:

200m
400m
800m
400m
200m

“The VanPorter” – Saturday 5-9

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“A tradition unlike any other….The VanPorter”

-Jim Nantz

 

Oh kids!!  Ohhhhhhh kids. You know what time it is.

It’s time for 6th annual round of The VanPorter!!

Happy Birthday Erin! Happy Birthday Peter!!

Have a great day you two.

 

Warm-up

2 rounds of

10 Burpee Lateral Jumps

10 Plank Up & Over Barbell

50 Hollow Rocks

 

Strength

EMOM10

1 Bear Complex

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

-Shoulder to Overhead

 

WOD – The VanPorter

5 rounds

5 dead lifts 155/105lbs

9 power clean 155/105lbs

19 push ups

78 DUs

 

HOME WOD

Strength

EMOM10

1 Bear Complex – heavy backpack/duffle bag, or double odd object

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat (another front squat if double odd object)

-Shoulder to Overhead

 

 

WOD – The VanPorter

5 rounds

5 odd object dead lifts (if lighter objects, double the reps to 10)

9 power clean with heavy backpack/duffle bag (if lighter odd objects double reps to 18)

19 push ups

78 DUs (if no jumprope available, perform 20 squat jump/knee tucks)

“Loop-Hole” – Wednesday 4/6

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ZOOOOOM at 5pm and demo’s at 8am!

Warm Up
** AMRAP 5:**
30 Bunny Hops
10 Alternating Step-ups
20 Jumping Jacks Calorie row
5 Squat Jump (Step Down)
5 Strict Press (Pause :3 Overhead)

WOD
AMRAP 17:
50 Calorie Row
50 Wall Balls (20/14#)
50 Shoulder-to-Overhead (115/75#)
50 Box Jumps (24/20″”)

AT HOME VERSION

600m Run or 3:00 min of your choice cardio
50 Odd object Thruster
50 Single Arm Odd Object Shoulder to OH
50 Lateral Squat Jump Overs