Saturday morning TEAM WODs!

March 6, 2020

Welcome to the weekend!! Here are your Saturday morning WODs...

 

Saturday March 7, 2020

 

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!.

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!.

 

Eleventh Element (8:30am)

Eleventh Element (founded by Coach Logan!) is a non-profit organization seeking to combine the importance of physical and spiritual health.

By providing “community style” workouts on a weekly basis for all to attend, preceded by a time of fellowship and a short life-applicable message to also fill our souls, the goal is to see individuals grow in their spiritual life as well as physical health.

From 8:30-9:00, we will come together to have some pre-workout snacks and drinks, and hear a short message to fill our spirits (the eleventh element of fitness). Then from 9:00-10:00, we’ll workout! (See unloaded WOD below)

UNLOADED PARTNER WOD (9am)

 

Warm Up:

Coach’s Choice

 

PARTNER WOD:

 

Teams of 3

Time Cap: 30 minutes

Only 1 teammate working at a time (except when noted otherwise)

 

30-20-10:

Alternating Box Jumps

Partner Push-ups (2 teammates do push-ups together, then high five)

 

REST 2 minutes

 

30-20-10:

Jumping Pull-ups

Inverted Burpees

 

REST 2 minutes

 

30-20-10:

KB Swings 35/53

Goblet Squats

 

** In the background at some point in WOD 1 mile (1600m) must be rowed on behalf of the team. This does not have to be done in 1 shot. You can break up the distance throughout the workout and between teammates however you see fit.

 

If the team completes all four portions (including the row) of the WOD in under 30 minutes they have the option of performing synchronized team burpees until the 30 minute time cap. Score = total time + synchronized burpees

 

 

Crossfit (10am)

 

Warm-up:

2 minutes of cardio, then:

2 Rounds w/ Empty Bar

5 RDL

5 Bent over Row

5 Push Press

5 Good Morning

3 Hang Clean

3 Thrusters

 

Strength:

 

Squat Clean for load:

#1: 3 reps @ 60%

#2: 3 reps @ 65%

#3: 3 reps @ 70%

#4: 3 reps @ 75%

#5: 2 reps @ 80%

#6: 2 reps @ 85%

#7: 1 rep @ 88.5%

#8: 1 rep @ 93%

 

 

WOD:

 

“Ladies Night Out”

 

Time Cap 25:00

Teams of 2

Only 1 athlete working at a time

 

For Time:

Diane

21-15-9

Deadlifts 155/225

HSPU

 

Rest 2 minutes

 

Elizabeth

21-15-9

Power Cleans 95/135

Dips

 

Rest 2 minutes

 

Fran

21-15-9

Thrusters 95/65

Pull-ups

 

 

If the team completes all three portions of the WOD before the 25 minute cap, they have the option of performing synchronized team burpees until the 25 minute time cap.

Score = total number to synchronized burpees (or what point you got to in the WOD).

 

NOTE: During the rest portion, you can set up your bar/equipment for the next WOD.

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week!

 

 

 

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