Nov 24, 2020
Updated Thanksgiving Schedule:
- Wednesday, November 25
- 0600 Park WOD at Washington Park
- 0900 Park WOD at Washington Park
- 1715 Park WOD at Washington Park
- Thursday, November 26
- 1000 Park WOD at Washington Park
- Friday November 27
- 1000 Park WOD at Washington Park
- Saturday, November 28
- 0900 Park WOD at Washington Park
Don’t forget to RSVP for class!
Strength
Push Jerk
Pause :01 in receiving position and :01 standing with bar overhead.
Notes
Today’s strength is push jerks for sets of 1. Every rep will have a :01 pause in the receiving position and :01 pause overhead.
Warm up to a weight that feels challenging, but you can maintain good positions and clear pauses for every rep. Use this weight for all 5 working sets. Rest about 2-minutes between sets. Aim to use 5-10% more than last week’s weight.
Conditioning
Complete as many rounds as possible in 12:00:
- 8 Pull Ups
- 10 Single Arm Shoulder to Overhead (5/arm)
- 12-15 Calories
Notes
Today’s workout is 12-minutes of pull ups, single arm shoulder to overhead, and calories. Your score is the number of rounds and reps completed in the 12-minutes.
The pull ups should be completed in 1-2 sets every time. Substitute jumping pull ups or ring rows if needed.
The single arm shoulder to overhead should be with a heavy dumbbell or kettlebell. It is only 5 reps per arm, so challenge your self. But you don’t want to go so heavy that you cannot do 5 reps in a row at any point during the workout.
The calories should take about 1-minute or less throughout the workout. Choose a number that puts you in that time domain.
Nov 23, 2020
Strength
Overhead Squat @ 33X1
RPE 7 across
Notes
Today’s strength is overhead squats. Every rep will be performed with a :03 descent and :03 pause in the bottom. Warm up to a weight that feels like a 7/10 difficulty and use that weight for all 5 working sets. When you finish the first set, you should feel like you could have done a few more reps at that tempo. This is not a 1-rep max.
If you were here for last week’s sets of 2, aim to use 5-10% more weight this week.
Conditioning
4 Rounds for time
- 25 Wall Balls
- 15 Toes to Bar
- 50 Double Unders
14:00 time cap
Notes
Today’s workout is 4 rounds of wall balls, toes to bar, and double unders. Your score is the time to complete the 4 rounds or the number of rounds and reps completed under the 14:00 time cap.
The walls balls should be completed in no more than 2 sets every round. Choose a ball light enough to allow you to maintain bigger sets.
The toes to bar should take no longer than 1:00 to complete each round. You may substitute knee raises or sit ups.
The double unders should take no longer than :40 to complete each round. Adjust the number of reps or perform single unders.
Nov 22, 2020
Strength
4 Rounds not for time:
- 8 Dumbbell Bench Press or Floor Press
- 10 Dumbbell Rows per arm
Notes
Today’s strength is dumbbell bench press and dumbbell row. You will alternate between the two exercises for 4 working sets. Rest about 1-2 minutes between exercises.
The dumbbell bench press should be at a challenging weight but no failed reps across all 4 rounds. Keep your shoulder blades back and down in contact with the bench throughout and don’t let your elbows flare out to the sides. Aim to use 5-10# more than last week’s weight.
The dumbbell rows should be performed with a heavy weight across all 4 rounds. Focus on a full range of motion and pull towards the bottom of your rib cage to keep your lat engaged. Aim to use the same weight as last week.
Conditioning
For time
- 80 Single Arm Hang Clean and Jerks
- 45-60 Calories
- 40 Burpees over the Dumbbell
- 15-20 Calories
20:00 time cap
Notes
Today’s conditioning is a chipper. You will complete 80 single arm hang clean and jerks, 45-60 calories, 40 burpees, then 15-20 calories. Your score is the time to complete the work or the number of reps completed under the 20-minute time cap.
The single arm hang clean and jerks should be at a light-moderate weight that allows you to complete the reps in 4-5 sets with quick breaks. You may switch arms as needed.
The first set of calories should take no more than 4-minutes to complete. The calories at the end should take no more than 2-minutes to complete. If you do not have a machine, substitute an 800 and 400m run.
The burpees should take no more than 4-minutes to complete. Adjust the number of reps if needed.
Nov 20, 2020
Here is our 2020 Thanksgiving schedule:
- Wednesday, November 25
- Thursday, November 26
- Park WOD 1000 at Washington Park
- Friday November 27
- 0900 class
- Park WOD 1000 at Washington Park
- 1015-1145 Open Gym
- Return to normal schedule Saturday November 28
Don’t forget to RSVP for class!
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 30:00:
- 200m Run
- 8 Hang Power Cleans
- 8 Pull Ups
Notes
Today’s conditioning is 30-minutes of running, hang power cleans, and pull ups. Partner 1 will run 200m, complete 8 hang power cleans, and 8 pull ups, then rest while partner 2 completes a full round. Continue in this pattern until 30-minutes has expired.
The runs should take around 1-minute or less to complete. Adjust the distance accordingly.
The hang power cleans should be heavy. Challenge yourself but try to maintain unbroken sets of 8 throughout the workout. If you do not have a heavy weight available to you, increase the reps.
The pull ups should be done in 1-2 quick sets. You may substitute jumping pull ups or ring rows if needed. If you do not have access to a pull up bar, substitute push ups, or burpees, or any other adventure of your choosing.
Nov 19, 2020
Here is our 2020 Thanksgiving schedule:
- Wednesday, November 25 – normal class schedule
- Thursday, November 26 – Park WOD 1000 at Washington Park
- Friday November 27
- 0900 class
- Park WOD 1000 at Washington Park
- 1015-1145 Open Gym
- Return to normal schedule Saturday November 28
Don’t forget to RSVP for class!
Strength
5 Sets:
Rate of perceived exertion: 8/10 across all sets.
Notes
Today’s strength is front squats, but we will be taking these sets from the ground. Your first rep should be a clean and then you will perform 3 more front squats.
Warm up to a weight that feels challenging, but you know you will not fail any reps (rate of perceived exertion 8/10) and use that weight for all 5 sets. Rest about 2-minutes between each set. Aim to use 5-10% more weight than last week’s weight.
Conditioning
10 Rounds for time of:
- 9 Thrusters
- 35 Double Unders
14:00 time cap
Notes
Today’s workout is a repeat of Open workout 17.5. There is a 14-minute time cap on today’s workout. Your score is the total time to complete all 10 rounds or the number of rounds and reps completed under the time cap.
Choose a weight for the thrusters that allows you to maintain quick, unbroken sets of 9 reps. It should be a light weight.
The double unders should take no more than :40 each round. Adjust the number or perform single unders to stay within this time domain.
