Saturday morning WODs!

March 14, 2020

Here are your SUPER FUN Saturday morning WODs!

 

Saturday March 14, 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:

AMRAP in 30 minutes with a partner. Only 1 partner working at a time:

55 DB Bench Press or Floor Press 20+/35+

55 Box Jumps 20/24

55 MB Sit-ups and toss to partner (*both partners do the situp together even though only 1 partner will be holding the medball. Therefore it is 55 sit-ups each)

55 Dubs EACH (One partner completes all 55 then the other. Sub 155 singles if needed)

?? Synchro Burpees

 

Each round for the synchronized burpees, either partner will draw a card from the coach. You will complete the number of synchronized burpees that corresponds to the face value of the card:

1-10 = Face Value

11 = Jack

12 = Queen

13 = King

14 = Ace

 

Crossfit (10am)

 

Warm-up:

2 minutes of cardio, coach led group stretch, then 2 Rounds w/ Empty Bar:

 

5 Reps of each

Clean Pull to Power Pos.

Jump Shrug

Clean from Power Pos.

Front Squat

Press

Power Jerk

 

Strength: 3-position clean

7 x 2 reps:

Perform 1 from each position top down

#1: 2 reps @ 40%

#2: 2 reps @ 50%

#3: 2 reps @ 60%

#4: 2 reps @ 65%

#5: 2 reps @ 70%

#6: 2 reps @ 70%

#7: 2 reps @ 65%

 

 

Positions:

Top to Bottom

1.) Power Position

2.) Above Knee

3.) Floor

 

 

WOD:

 

AMRAP in 10 minutes:

8 Deadlifts 155/225

10 Pull – Ups (5 strict + 5 kipping)

12 Sit Ups

 

Rest 3:00

Then, AMRAP DUBs in 2 minutes

 

Open Gym (11-12)

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

 

 

 

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