Monday Workout: Weighted Step-ups, Wall Balls, Burpees, and Running Intervals

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STRENGTH

Weighted Box Step Up, 6/leg x 4 sets, 31X1 Tempo

*Alternate legs. Use dumbbells or kettlebells, and if you are comfortable with the movement try a loaded barbell (on back)

WOD

Level 1

3 Sets for Total Working Time:

  • Wall Ball to 9′ Target (14/8) x 15
  • Burpee x 15
  • Run x 200m
  • Rest 2 Minutes

Level 2

3 Sets for Total Working Time:

  • Wall Ball to 10′ Target (20/14) x 20
  • Burpee x 20
  • Run x 200m
  • Rest 2 Minutes

Events and Announcements

Yoga

Mark your calendars, because we will be hosting another Yoga class in November with Kelly Zimmerman!

  • Vinyasa Yoga: November 17 (Sunday) at 2pm

Free for members and $5 for non-members if you want to bring a friend or two!

Bring a Friend Day!

“Bring a Friend Day” this week!  This week marks the first Thursday of November (11/7), so bring a friend (or two) and come do a fun workout!  Email Scott if you have questions.

19 thoughts on “Monday Workout: Weighted Step-ups, Wall Balls, Burpees, and Running Intervals

  1. Step Up: 20# (should have used heavier)
    WOD: 10:03

  2. Box steps: 65lbs bar.
    WOD: 11:22 with 20lbs ball and 20 reps per.

    Burpees…meh.

  3. Strength: 95#, 95#, 115#
    WOD: 8:03

  4. Yoga class yesterday was great. If you missed it, try to make it on the 17th.

    C’ville Burn
    10 min AMRAP (4rds + 7)
    Air Squats x 15
    DBL snatch @ 25# x 12
    ABMAT Situps x 9
    Run 200 m
    Rest 3 min
    6 min AMRAP (5 rds +10)
    Burpees x 10
    Wall Balls @12# x 10

  5. Strength: up to 60# (dumbbells)
    WOD: 9:56

  6. Strength: 95#
    WOD: 7:37

  7. box things: 10#kb per hand
    WOD 7:22 (14#, scaled to 15 reps on wb and burpees)

  8. box: 20# per hand
    wod: 10:22 (I think)

  9. Step-Ups: up to 65# barbell
    WOD: 9:16 Rxish (WBs def weren’t all up to the 10′ line)

  10. 30# for the step-ups (15# per hand).

    WOD: 13:33, but I ran 400 by mistake in the first set.

  11. 35#
    9:11 rx except 9′

  12. Strength: 95#x4
    WOD: 7:55

  13. strength: 15# dbs
    WOD: 10:28rx (held pace: 3:34, 3:28, 3:26)

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