OUR WORKOUTS

Part 1:

Tabata V ups

Part 2:

Every 3min On The Minute for 21 minutes (7 rounds)

12 squat hops

6 burpees

12 back stepping lunges

6 burpees

12 squat hops

Tuesday 04/14/2020

WOD

For Time:

50 Ab-mat style sit ups (use one if you have one!)

then…

10-9-8-7-6-5-4-3-2-1

Ground go overhead (use weight, or household odd object)

Burpees

then…

50 Ab Mat Sit style sit ups!

Monday 04/13/2020 Zoom WOD #6

AMRAP 20

10 Up Downs

20 Push Ups

40 Air Squats

Friday 04/10/2020 Zoom WOD #5

Tabata hollow hold (way harder than it sounds)

Then...

Tabata Flutter Kick

WOD

3 sets of:

AMRAP 3

30 double under or lateral hops

15 squat hops (thrusters if you have equipment)

10 skeleton burpee (no push up, or jump. Again, these are harder than they sound!)

Rest 1 min between sets

Zoom Class Checklist:

-no equipment needed (use it if you got it though!)

-download zoom app

-register for class in advance using Pike13

-join class by using this ID 828 450 3559

-show up early!

-ensure you are in view, and that our coaches can see you!

-ensure you have enough space for burpees and for overhead movements

-class will last just under 60 minutes

-class will be 100% coach led and directed

-make sure to have FUN!

-ask questions if you are confused!

Zoom WOD: There are two parts to today!

(We will explain and demo all of these movements in class - all you need is a weight or odd object you feel comfortable moving for lots of reps. And if you have no odd object - we will have less exciting variations for you :)

AMRAP 10

3,3...6,6....9,9... etc...

Front Plank Push Ups

Turkish Sit Ups with an odd object

Glute Bridges

Deadlift with an odd object

Rest....

Then...

AMRAP 10

7 odd object rows

7 burpees

7 odd object ground to overhead

Zoom Class Checklist:

-no equipment needed (use it if you got it though!)

-download zoom app

-register for class in advance using Pike13

-join class by using this ID 828 450 3559

-show up early!

-ensure you are in view, and that our coaches can see you!

-ensure you have enough space for burpees and for overhead movements

-class will last just under 60 minutes

-class will be 100% coach led and directed

-make sure to have FUN!

-ask questions if you are confused!

WARM UP

2 Rounds:

:20 sec glute bridges

:20 sec of single leg glute bridges Right leg

:20 sec of single leg glute bridges left leg

:20 sec of Superman’s

:20 sec of Alt. Step back lunges

:30 sec regular plank

Squat Workout / For Quality!

EMOM 10

10-20 Air Squats (you choose how many you’d like to do per minute - we recommend at least 10!)

You are welcome to squat with weight, if you have equipment, and as you see fit. However, our goal with this EMOM is to reinforce/practice proper squat mechanics with moderate intensity!

WOD

AMRAP 10

10 ab mat style sit ups (use one if you have one)

10 Alternating single leg V-Ups

10 Alternating jumping lunges (in place/if you are avoiding impact on knees you can always do step back lunges for this)

COOL DOWN

1 min supine twist pose left

1 min supine twist pose right

1 min figure 4 pose on the floor left

1 min figure 4 pose on the floor right

1 min lizard right

1 min lizard left

Tuesday 04/07/2020 ZOOM Workout #2

Zoom Class Checklist:

-no equipment needed (use it if you got it though!)

-download zoom app

-register for class in advance using Pike13

-join class by using this ID 828 450 3559

-show up early!

-ensure you are in view, and that our coaches can see you!

-ensure you have enough space for burpees and for overhead movements

-class will last just under 60 minutes

-class will be 100% coach led and directed

-make sure to have FUN!

-ask questions if you are confused!

WARM UP & CORE WOD

2 Rounds:

:45 sec Hollow hold

:45 sec Superman hold

:45 sec Bottom of squat hold

:45 sec Plank hold

WOD

EMOM 20 min

5-10 push ups

10 mountain climbers

5-10 burpees

(I will leave it up to you to decide how many reps of push ups and burpees you’d like to do per interval. The goal is to be consistent for the whole EMOM!)

COOL DOWN

1 min child pose with shoulders

2 min dragon left side

2 min dragon right side

1 min half saddle left side

1 min half saddle right side

Monday 04/06/2020

Zoom Class Checklist:

-download zoom app

-register for class in advance using Pike13

-join class by using this ID 828 450 3559

-show up early!

-ensure you are in view, and that our coaches can see you!

-ensure you have enough space for burpees and for overhead movements

-class will last just under 60 minutes

-class will be 100% coach led and directed

-make sure to have FUN!

-ask questions if you are confused!

Zoom Style Warm Up

10 burpees (start the day off RIGHT!)

5 inch worms

10 Crossbody Toe Touches

10 Alt. Cossack squats

10 Alt. Back stepping lunges

Arm circles 30 sec - small to large (scap’s back and down ‘like crossover symmetry’)

Or 15 PVC pass throughs with those that have broomsticks, or PVC’s handy!

Core Workout:

3 Rounds:

10 Scorpion stretches (touches)

10 bird dogs

10 deadbugs

10 alternating single leg V Ups

10 Sit Ups (ab-mat style)

:30 sec Plank side Left (straight arm)

:30 Sec Plank side right (straight arm)

:30 sec regular plank (maintaining active shoulders!)

WOD (14 min total)

4 rounds:

30 seconds of max rep burpees

30 second rest

Directly into...

AMRAP 10

10 Alt. Back step lunge

10 air squats

10 push ups

10 ground to over head (with object or weight of your choice!) *for those, without weights, or not creative enough to find a household item to use, sub in 10 burpees :)

Cool Down Flexibility

1 min forward fold

1 min lizard Left

1 min Lizard Right

1 min happy baby

1 min butterfly

1 min reverse table pose

Class Cancelled today.

STRENGTH

Every 30 sec for 10 min alternate between...

1) 0:00-0:30 Strict pull ups (you choose the reps)

2) 0:30-1:00 Push ups (you choose the reps)

*scale this strength session up to ring push ups or even weighted pull ups, or scale down as needed.

WOD

CrossFit Benchmark “Nancy”

5 rounds

400m Run

15 Overhead Squats 95/65#

17 min Time Cap

Part 1) For time:

200m run

18 power snatch 95/65

200m run

15 power snatch 95/65

200m run

12 power snatch 95/65

200m run

9 power snatch 95/65

Then Part 2)

….when the clock hits 20:00...

Begin retest of CrossFit Games Open Workout 18.2

For Time:

1-2-3-4-5-6-7-8-9-10

Dumbbell front squats 50/35#’s (KB’s will work for these too)

Bar facing Burpee (using your power snatch bar)

12 min time cap for 18.2

STRENGTH / SKILL

3 Rounds For Quality: (10min Cap)

5-15* Rings Dips

5-15* Strict Pull Up

:30 sec L-Sit

20* Handstand March (up against wall)

*You can choose the reps of each movement. Coaches will help steer you towards the best progressions. The goal is for this strength session to be TOUGH, and personalized to your ability level.

WOD:

21-15-9

Push Jerk 115/75#

Lat. Burpee over bar

Rest 3 min then…

9-15-21

Lat. burpee over bar

Push Jerk 115/75#

Total Time Cap 15 min

Part 1) (15 minutes)

Back Squat 5-3-3-1-1-1 (approximate 1RM percentages will be provided in class)

Part 2) (10 minutes)

Shoulder Press 3x10 reps

*Goal is to build to a new 10RM!

WOD:

For Time:

50 Wall Balls 20/14#

50 Weighted Box Step ups 20/14” 35/25# (KB’s or DB’s in each hand)

50 Wall Balls 20/14#

10 minute time cap

STRENGTH:

EMOM 10min

1 Heavy Power Snatch - You choose the weight (Ideally between 70-90% of 1RM)

WOD

AMRAP 12

12 Power Snatch 95/65#

9 Bar Facing Burpees

6 Toes To Bar

STRENGTH/SKILL

3 Rounds For Quality:

50ft Sled Push (Heavy)

:30 sec L Hang from Pull Up Bar (accumulated time)

:30 sec Hand Stand Hold (accumulated time)

5/5 Single Leg Split Squat (Heavy - using DB’s or KB’s farmers carry style)

:30 Sec Ring Plank (On low rings)

WOD

4 Rounds:

500/400m Row

30 Push Ups

Time Cap 15 minutes

STRENGTH:

12 Min to find a new 1RM Power Clean (or as heavy as you feel comfortable)

WOD:

For Time:

400m Run

20 Power Cleans 115/75

20 Front Squats 115/75

800m Run

20 Front Squats 115/75

20 Power Cleans 115/75

400m Run

WOD for 8:30 & 9:30am classes

Classes will cap at 15 so make sure to register in advance! 

AMRAP 7

15/10 Cal Bike

20 Single Arm DB Hang Clean & Jerk 50/35#

Rest 3 min

AMRAP 7

15 Push Ups

50ft Walking Lunge

Rest 3 min

AMRAP 7

10 Box Jump Overs 24/20”

15 KB Swings 70/53# (heavy)

WOD

“Jackie’s Friends”

For time:

500m Row

50 thrusters 45/35#

30 pull ups

400m run

50 thrusters 45/35#

30 pull ups

1000m Echo Bike

50 thrusters 45/35#

30 Pull Ups

*Thrusters are performed with an empty bar.

27 min time cap!

Part 1)

EMOM 10min

Alternate every minute between…

Min 1) :45sec max Cal Row

Min 2) :45 max reps burpees

Score = your lowest rep round

Part 2)

Rest, Review Deadlift technique, then build to WOD weight.

Part 3)

For Time:

”The Joker”

1-2-3-4-5-6-7-8-9-10

Toes to Bar

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155#

10 minute time cap!

STRENGTH

Part 1) build to a heavy, but sustainable weight for the following EMOM.

Part 2)

EMOM 10 (5 Rounds)

Alternate Between the following...

Min 1) 1 Squat Clean + 2 Front Squats

Min 2) practice your double unders/ single unders!

WOD

AMRAP 15

“Zoolander”

(Previously programmed 1/17/20)

30 Double Unders

10 power cleans 155/105#

30 double unders

10 bar facing burpees