Thursday Workout: Snow is Coming, 5 Sets, Gym Strength Work

There’s some snow in the forecast, which means we might need to cancel some classes this Friday/Saturday if the roads are sketchy or our trainers are not able to make it in to open up the gym.  For up-to-date information regarding class schedule changes, please stay tuned to our Facebook page. We will also update our class schedule online on our Front Desk site.  For now, all classes are on as normal, and don’t forget we have our gymnastics skills class this Friday (Jan 22) at 5:45PM!

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WOD

Level 1

In 2 Minutes Complete the Following for 4 Total Sets:

  • Kettlebell Front Rack Lunge x 10 (5/side)
  • AMRAP Double Under Attempts or Singles in Remaining Time
  • Rest 1 Minute

Level 2

In 2 Minutes Complete the Following for 5 Total Sets:

  • Overhead Barbell Lunge (95/65) x 12 (6/side)
  • AMRAP Double Unders in Remaining Time
  • Rest 1 Minute

Notes: Record total number of double unders each set.  Consider subbing Kettlebell OH lunges, or doing heavier FR Lunge if necessary.

Gymnastics Strength/Skill Work

Part 1:

In 10 Minutes (roughly on the minute, 5 attempts per person)

  • 1x hand stand wall walk + 20-30 seconds free standing hand stand attempt

Notes: Each person will have a partner spotting. Focus on form and quality handstand balance (legs and feet together).  Switch with partner after each attempt.

Level 1 Option

Dumbbell in each hand (heavy weight) overhead hold for 30-40 seconds (5 Sets)

Notes: Ensure lower back is straight, weight is locked out overhead

Part 2:

  • Tabata push-ups*

*Notes: These should be slow, full range of motion push-ups touching chest to ground and locking out at top (not going for overall reps or score, but consistent reps each 20 second block).  Can only rest during 20 second block in top of push-up position.  Scale to knee push-ups or hands elevated on box push-ups

4 Comments on “Thursday Workout: Snow is Coming, 5 Sets, Gym Strength Work

  1. WOD: 112, 97, 96, 88, 110 Rx
    Handstands: practiced freestanding holds against the wall, facing both away from and toward the wall
    Tabata: got an average of 5 reps. Misread the WOD and thought I had to hold a plank during the 10 sec “rest.” That made it especially unpleasant.

  2. WOD: 110, 101, 103, 102, 106 @70# Overhead Lunge
    Handstands: Wall Walk + Holds
    Tabata: 4-6 Reps, with attempts to hold at the top during the 10 second rest because Lex told me to 😛

  3. 65# oh lunge
    106-125 ish double unders
    played around with pirouettes and hs holds

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