WOD-
For Time:
-100 Wall Balls 20#(14#)
-Run 800 meters
-80 Double Unders
-Run 600 meters
-60 Burpees
-Run 400 meters
-40 Box Jumps 24″(20″)
-Run 200 meters
-20 Pull-ups
-Run 100 meters
MODS-
No wall ball = thrusters with db’s or kb’s. If you have one db or kb, do 100 total, break up however you want.
Pull ups = bent over rows or ring rows
Box jumps = tuck jumps or jump over or onto another object about 24″ or 20″
WOD-
Partner WOD! FACETIME only unless you live
together. Social Distancing still applies.
For Time:
10 Rounds each of 10 Kettlebell Swings + 10 Plank Burpees
8 Rounds each of 8 SA Russian KBS + 8 KB Front rack lunges
6 Rounds each of 6 KB Snatch + 6 Goblet Squats
4 Rounds of each 4 KB Shoulder-2-OH + 4 Burpee Jumping Lunge
You go, I go format. I do 10 KB swings and plank burpees, then you do 10 KB swings and 10 plank burpee until we’ve each done 10 rounds. Same format all the way through. This is a long one!
*Burpee Jumping Lunge= Burpee + JL on each leg
* Rx = 53#(35#)
No kettlebell, use a dumbbell or other odd object.
ENDURANCE-
W6 D3
Row or Run
3 x 2000 Meters @ RPE 5 – 7
Rest 5:00 between each round
WOD-
As many rounds as possible in 20:00 of:
5 Pull-ups
5 Push-ups
3 Chest-2-Bar Pull-ups
3 Push-ups
1 Bar Muscle up
Run 200 meters
*If you plan to do “Murph” with a weight vest,
WEAR IT for today’s
Mods:
5 Bentover Row
5 Plyo Push-ups
3 Bentover Row
3 Plyo Push-ups
1 Bentover Row
1 Plyo Push-up
Run 200m or Row 250m
*Plyo push up is an explosive press up from the bottom of the push up trying to get hands to raise off the ground.
**You can modify the plyo push up with regular push ups, elevated, or knee push ups
WOD-
“Gracabel”
For Time:
30 Clean and Jerks 135#(95#)
then…
30 Snatches 135#(95#)
*Use same weight for both movements
*The C&J may seem easy, that’s the point, go fast
and rest very little.
“At Home Gracabel”
50 Single Arm Clean and Jerks
then…
50 Single Arm Snatches
*Use whatever weight DB or KB you have
**Split reps evenly but you don’t have to alternate
***If light, try to go unbroken
ENDURANCE-
W6 D2
Run, Bike, or Row
8 Rounds of:
2:00 @ RPE 3 – 5
3:00 @ RPE 8+
Rest 1:00 between each round. This should be moving rest
so walk, row or bike slow.
WOD-
3 x 2:00 minute rounds with 2:00 min rest between:
15 Toes-2-Bar
Max effort calorie row with time remaining
Rest 5 min after round 3 then:
3 x 2:00 minute rounds with 2:00 min rest between:
10 Front Squats (135/95)
Max effort burpee box jump overs with time remaining 24″(20″)
WOD-
4 Rounds for Time:
10 Single arm dumbbell thrusters right 50#(35#)
100 Meter Sprint
10 Single arm dumbbell thrusters left 50#(35#) 100 Meter Sprint
*The sprint is an absolute all out gasser. Don’t
treat it as a recovery run.
*Sub Kettlebell or other object for DB Thruster
**If your weight is much lighter you may double reps or go even faster to increase intensity.
During last week’s Zoom meeting that Courtney and I had with some Verve members, they asked for some barbell complexes to be programmed. On Monday’s I will post a barbell complex of the week. The idea is to work on your technique with lighter weights. The complex is programmed to be done without putting the bar down until the last movement reps are finished. You can add weight as long as you can complete the entire complex without dropping the bar. If you don’t have additional weight, you can add reps to each of the movements. This week’s complex is below and the starting rep recommendation is 2 reps of each movement. I used 95# and ended with 5 reps of each movement and it did the trick. Feel free to do this a few times a week to practice your barbell movement. We will provide videos of some of the complexes that might be a little more challenging.
ENDURANCE-
W6 D1
Row or Run
20:00 @ RPE 3 – 5
Rest 4:00
10:00 @ RPE 3 – 5
Rest 2:00
5:00 @ RPE 3 – 5
WOD-
As many rounds as possible in 12:00 of:
50 Double Unders
25 Sumo Deadlift High Pull 75#(55#)
50 Single Unders
25 Good Mornings 75#(55#)
BARBELL COMPLEX OF THE WEEK-
Deadlift + Below the Knee Hang Power Clean +
Front Squat + Below the Knee Hang Squat Clean +
Muscle Clean from the ground
*Keep it light and start with 2 reps of each movement.
If you have extra weight, you can add weight, if you don’t have
extra weight, you can add reps
WOD-
“Murph” Prep:
Run 800m then:
EMOM 30 minutes:
3 Pull-ups
6 Push-ups
9 Air Squats
Finish with another 800m Run
*Wear a weight vest if you have one
Mods:
Pull ups: Bent over rows with dumbbells, kettlebells, or odd object.
WOD-
5 Rounds each for time:
15 Unbroken Push Jerks 135#(95#)
10 Box Jumps 30″(24″)
*Rest 1 min between rounds
*Reduce load to make sure you can perform
all 5 rounds unbroken at the same weight
Mods:
Push Jerks: Shoulder to overhead with dumbbells, kettlebells, or odd object. If you have one object, perform 8 on the right arm and 8 on the left arm.
Box Jumps: Tuck jumps or jump over an object. See earlier videos Eric demoed jumping over different objects.
El Jefe, 2450 west 44th ave, Denver CO 80211
Verve’s very own, Brendan McManus, is re-opening his restaurant; El Jefe. Below are the details.
WE ARE OPENING FOR “TOUCHLESS TAKE OUT”!
TO ENSURE SAFETY, WE ARE OPENING ON A LIMITED SCHEDULE AT FIRST, BUT WE HAVE PLANS TO INCREASE AS WE GO ALONG. PLEASE KEEP AN EYE ON SOCIAL MEDIA @ELJEFEDENVER FOR MENU CHANGES, DAYS WE WILL BE OPEN, AND FEATURES. WE PLAN ON CHANGING THINGS UP WEEKLY!
CAN’T WAIT TO GET SOME GRUB?! HERE’S HOW IT WORKS:
PLACE YOUR ORDER: PRE-ORDERS ACCEPTED THURSDAY FROM 12-4PM. NOT THE TYPE TO PLAN AHEAD? THAT’S FINE! DAY-OF ORDERS CAN BE PLACED FRIDAY AND SATURDAY FROM 12-4PM. CALL US AT 720-389-7615* OR EMAIL US AT JEFE@ELJEFEDENVER.COM
*IF CALLING PLEASE MAKE SURE TO SPEAK TO US; VOICEMAIL ORDERS WILL NOT BE FULFILLED.
PICK UP YOUR ORDER: WE WILL BE OPEN FROM 4-7:30PM FRIDAY AND SATURDAY FOR ORDER PICKUP. JUST MEET US ON THE OTHER SIDE OF OUR PATIO ON THE WEST SIDE OF THE BUILDING.
ENJOY YOUR ORDER: PAIR WITH A CARRYOUT MARGARITA OR COLD BEER AND GRUB HAPPILY.
BE SURE TO ASK ABOUT OUR BRUNCH MIMOSA KITS FOR THE NEXT DAY!
ENDURANCE-
W5 D3
Row or Run
2 x 3000m @ RPE 5 – 7
5:00 rest between
WOD-
As many rounds as possible in 25:00 of:
20 Wall Ball Shots
20 AbMat Sit-ups
200m Sprint
20 Burpees
20 Power Cleans
*Programmed in the gym, the power cleans would be 95#(65#)
Mods:
20 KB or DB Thrusters
20 AbMat Sit-ups
200m Sprint
20 Burpees
20 KB or DB Cleans, sandbag to shouler
or other heavy object to shouler.
*Bags of gravel or sand wrapped in duct
tape can work well as an odd object
*If no KB or DB, perform jumping air squats
in place of thrusters
