by rmartinez | May 26, 2020 | WOD Archive, workout of the day
A. Front squats 6×2 @ 80% B. AMRAP ladder in 10 minutes of: 1 bar or ring muscle ups/ 3 strict pull ups 1 deadlifts (125/185) 1 mu/3 pull ups 2 deadlifts 1 mu/3pu 3 deadlifts…. Continue this pattern for the 10...
by rmartinez | May 25, 2020 | WOD Archive, workout of the day
A. AMRAP in 20 minutes of: 5 power cleans (105/155) 10 ghd sit ups 15 push ups 20 double unders B. From Guru’s Chest Part A: 5 sets of 5 reps of back squat at 70-80% Part B: 5 rounds for time, 10 minute time cap 20 kettlebell swings 8 ring dips Modifying: If you modify and finish in less than 5 minutes, do extra rounds until you pass 5 minutes. Back squats: Tempo squats: 5 sets of 5 reps, with light or no weight, 3 seconds down, 3 seconds at the bottom, 3 seconds going up. Flex everything, keep the best form you possibly can the whole time. If you get to any position in less than 3 seconds, slow down! If it is taking you longer than 3 seconds to get into a postion DO NOT SPEED UP. Finish whichever part you are on at the speed you started it, wait until the next rep to try and speed up. Taking more than 3 seconds on a single part is OK, taking less than 3 is not. Really work on figuring out how fast you need to move to hit 3 seconds exactly. Kettlebell swings: Romanian deadlift: using whatever LIGHT weight you have. Romanian deadlifts are like good mornings except you’re holding weight (with straight arms). BEND YOUR KNEES a little bit, don’t keep your legs completely straight. These target your glutes more than regular deadlift. Good mornings: unweighted. Fold your arms in front of your chest and snap up to a straight position. Ring dips: Bench dips: you can use a chair, bench, box, whatever. Keep...
by rmartinez | May 24, 2020 | WOD Archive, workout of the day
Join us on an 8 mile bike ride around the Aurora Reservoir. 11am West dam parking lot...
by rmartinez | May 22, 2020 | WOD Archive, workout of the day
AMRAP in 20 minutes of: 5 power cleans (105/155) 10 ghd sit ups 15 push ups 20 double unders
by rmartinez | May 21, 2020 | WOD Archive, workout of the day
A. For time: 400 meter run 21 toes to bar 21 box jumps (20/24) 21 shoulder to overhead (75/115) 400 meter run 15 t2b 15 bix jumps 15 s2o 400 meter run 9 t2b 9 box jumps 9 s2o B. From Guru’s Chest (Stay home workout) 8 rounds for time, 30 minute time cap 200m run 2 deadlifts, heavy 70-80% 10 toes to bar Modifying: Run: Any cardio for 1-1:15 minutes. Jump rope: single unders, 1 minute. If you have or want to work on double unders, do those. Mountain climbers: count how many you do in 1 minute in the first round, hit that number for the rest of the rounds. Run in place: the higher you lift your legs and the more you pump your arms, the harder this will be. Row: 250 meters Bike: 600 meters Deadlifts: These can be done with any kind of weight you have, barbell, dumbbells, kettlebells, etc… If you use a lighter weight, increase your reps. You can use 1 or 2 kettlebells, 1 will be light, increase reps 🙂 Good mornings: without weight. Do as many as you can in 20 seconds. Keep your back straight, cross your arms in front of your chest and focus on those glutes/hams. At body weight it can be easy to just smash out a bunch of these without thinking, don’t do that. Work to keep your body in strong solid positions. Toes to bar: Sit ups: 15 reps. Leg raises: 15 reps. During a leg raise, when your legs are straight up in the air, your lower back should be touching the floor....
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