WOD

Thruster
10 – 10 – 10 – 10

5 Rounds:
12 Seconds russian twists (all out!)
48 Seconds sit-ups (slow)

Tomorrow’s Forecast:
Thursday’s workout calls for rowing, bench press, and rope climbs.

Recovery of the Week:
Recovery stretches are back! We have two goals with these recovery of the week posts. The first goal is to provide you with stretches/poses that will aid in your recovery. These stretches are based on the workouts of the week. The second goal is to provide you with more tools in your tool bag. You may find an extremely effective stretch you can use on a regular basis. I hope you all enjoy and be expecting videos in the future.

Figure Four Stretch
Spend 30 seconds on each side.
Table Top Pose
Perform 10 repetitions with a 2 seconds hold at the top.
Wide leg child’s pose
Spend 1 minute holding this stretch.

“Upchuck”
5, 2 Minute Rounds:
10 Burpees
200 Meter run
Max rep burpees
3-minute rest between rounds

Tomorrow’s Forecast:
Wednesday’s workout calls for thrusters and core work.

Question of the Week:
Would you rather have unlimited international first-class plane tickets or never have to pay for food at restaurants?

“Corkscrew”
5 Rounds:
30 Sit-ups
20 Deadlifts (155/105)
10 Strict pull-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for burpees and running.

Quote of the Week:
“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.”
Jimmy Dean

Box Brief:
Bring a Friend Day is this Thursday!

“Step Up”
3, 5 Minute AMRAPs:
Buy In – 30/23 Calorie row
12 Reverse kettlebell lunges (53/36)
12 Kettlebell swings (53/36)
After each buy-in, pick up where you left off from the previous 5 minute work period.

Box Brief:
Weightlifting clinic is this Saturday at 11am with coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Warm-up
3 Rounds:
30 seconds each
Sumo KB deadlift
Push-up to down dog
Superman hold

Deadlift
Build to a heavy set of 5

5 Minute AMRAP: teams of 2
Partner A – Plank
Partner B – Sit-ups

Cool Down
Wide leg forward bend (1 minute)
Prone glute stretch (30 seconds each side)
Butterfly stretch (1 minute)

Warm-up
200 Meter run

2 Rounds:
1:00 Double Under Practice
10 Pike HSPU

Workout
“Headfirst”
For Time:
1 Round:
160 Double unders
800 Meter run
30 Handstand push-ups
2 Rounds:
80 Double unders
400 Meter Run
15 Handstand push-ups
3 Rounds:
40 Double unders
200 Meter run
10 Handstand push-ups

Cool Down
5 Minute walk

Child’s pose (1 minute)
Thread the needle (30 seconds each side)

Warm-up
400 Meter run

Mobility
Couch stretch (30-60 seconds each)
Child’s pose (1 minute)
Seated hamstring stretch (1 minute)


Workout
“Creep, Creep”
16 Rounds: teams of 2
15/12 Calorie row
10 Toes to bar
One partner completes a full round before switching.

Cool Down
Hip flexor soft tissue work (1 minute each side)
ITB foam roll (follow video)

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Warm-up
3 Rounds:
30 Seconds active sampson’s
30 Seconds hollow hold
30 Seconds push-up to down dog
30 Seconds air squats

Barbell Warm-up
5 Deadlifts
5 High pulls
5 Drop cleans
5 Strict press
5 Push press

Workout
“Cindy Lou Who”
15 Minute AMRAP:
1 Round of strict “Cindy”
1 Clean and jerk (155/105)
1 Round of strict “Cindy”
2 Clean and jerks
1 Rounds of strict “Cindy”
3 Clean and jerks
Etc…
Continue to add 1 C&J after each round.
Score = Total rounds and reps of the C&J

Strict “Cindy”
5 Strict pull-ups
10 Push-ups
15 Air squats


Cool Down
Overhead tricep stretch (20 seconds each)
Wall pec stretch (20 seconds each)
Cobra stretch (30 seconds)

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).