WOD-

Every minute on the minute for 15:00 perform the following:

10 Russian Kettlebell Swings
10 second hold in bottom of Goblet Squat

*The hold happens right after the swings.  Rest remainder of the minute after the hold. 

Then:

150 cal Air Bike or 200 cal row for time:

*5 Burpees every min on the minute
*Start the workout on the bike/rower

Mods:

Use 1 DB or odd object for the Kettlebell swings

No bike or rower, run hard for 15:00, perform 5 burpees every minute on the minute 

Courtney and I are doing a Zoom session this evening where we will answer any questions you guys have about the gym and what the plan is moving forward.  I am open to answering any questions in general so if you’ve ever wanted to hear about the time I almost got in a fight with an Academy Award winner, feel free to ask.  The info for the Zoom session can be found on Verve’s FB Social page. 

ENDURANCE-

Bike, Row, or Run
5 rounds of:
30 sec sprint @ RPE 9+
60 sec recover @ RPE 3
60 sec sprint@ RPE 9+
2:00 recover @ RPE 3

WOD-

“Diane”

21-15-9

Deadlifts (225/155)
Handstand Push-ups

Mods:

“Diane at Home”

42-30-18
Deadlifts (anything you have that’s heavy)
21-15-9
Handstand Push-ups

*If you have nowhere to do HSPU,
double reps and do regular push-ups

WOD-

3 Rounds Each For Time:

Row 1000 meters
50 Air Squats
25 Pull-ups

*Rest 3 minutes between rounds

Mods:

Row or Run 1k, Bike 2k
50 Air Squats
50 Bent over Row of any Heavy object(s), or ring rows

ENDURANCE-

W5 D1
Row or Run
15:00 @ RPE 3 – 5
Rest 3:00
10:00 @ RPE 3 – 5
Rest 2:00
5:00 @ RPE 3 – 5 

WOD-

For Time:
30-20-10 reps of:

Power Snatch 
Box Jumps

*Programmed in the gym, the weights would be 75#(55#) and 24″(20″) for box jumps

Mods:
30-20-10 reps of:

Power Snatch (Dumbbell or KB)
Box Jumps (jump on anything you can)

*If using DB or KB, reps of snatch are per
arm (60-40-20 total Box Jumps 30-20-10),
alternating with DB and any way you
like to break it up with a KB”

WOD-

Deck of cards workout (Dealers Choice)
Hearts = KB or Db movement
Diamonds = Bodyweight movement
Spades = Jumping movement
Clubs = Show muscle movement

Jacks = 11
Queens = 12
Kings = 13
Aces = 14
Jokers = 20 (optional)

You get to pick your own movements today!

Here’s some examples:
KB or DB movements
-Swings, full or Russian
-Squats, front, goblet, thruster

Bodyweight
-Burpees, sit ups, unweight squats, lunges

Jumping
-box jumps, tuck jumps, double unders

Show muscles (Think arms, midline, butt cheeks)
– Bicep curls, crunches, bulgarian split squats

WOD-

Complete the following for time:

100 Sumo Deadlift high pulls
75 Weighted squats
5:00 Plank hold accumulation
25 Wall walks

*You can break the above up however you want

Example:
5 rounds of:
20 SDHP
15 Squats
1:00 plank
5 wall walks

Programmed in the gym,
SDHP = 75# – 95#(55# – 75#)
Squats = Front squats at SDHP weight

*Sub a DB or KB for SDHP and do front rack loaded
or goblet squats

ENDURANCE-

Row or Run
6 x 1000 Meters @ RPE 7+
3:00 Rest between

WOD-

Designed by Zink

Max effort burpees in 1:00
Rest 1:00, then:
With a 1:00 clock, 90% of max effort burpees
Rest 1:00

*Keep going as long as you can hit the 90% #
If your 90% is not a whole number, round down

Example:
1:00 Max effort = 24 burpees
After the minute of rest, my target is # is 21
(90% = 21.6, so rounded down = 21)

Try for at least 5 sets. If you fail to hit the 90%,
try 85%, then 80%. Keep going down by 5% until you finish at least 5 rounds

WOD-

5 Rounds for reps of
With a 2:00 clock:
5 Single arm thrusters right side
10 Alternating reverse lunges with dumbbell on right side
5 Single arm thrusters left side
10 Alternating lunges with dummbell on left side
With remaining time, as many 10 meter shuttle sprints
as possible

Rest 2:00 between each round

Programmed in the gym, Dumbbell weight = 40#(25#)

Mods:
DB thruster = KB or other object

ENDURANCE-

Bike, Run, or Row
10:00 – 15:00 @ RPE 3 – 5
Then
3 x 1:30 @ RPE 8+
Rest 2:00 – 3:00 between
3 x :45 @ RPE 8+
Rest 2:00 – 3:00 between

WOD-

Every minute on the minute for 24:00
Minute 1 = 8 – 12 Deadlifts
Minute 2 = 8 – 12 Ring rows
Minute 3 = 50 Double unders
Minute 4 = Rest

Programmed in the gym,
Deadlift weight = 155# – 205#(105# – 135#)

Mods =
Deadlifts = 1 KB or DB, do 8 reps right side
8 reps left side

Ring rows = Bent over rows with barbell, db, or kb
If have 1 DB or KB, do 8 reps on each side

Double unders = Single unders x 50, 50 bunny hops or hip taps

WOD-

2 Rounds for time of:
10 Burpees
12 Thrusters
10 Burpees
12 Power Snatches
10 Burpees
12 Push Jerks
10 Burpees
12 Hang squat cleans
10 Burpees
12 Overhead squats

Programmed in the gym, the weights would be
75# – 95#( 55# – 65#)

If you have a dumbbell or KB, do 6 reps per arm.

Mods =
Overhead squats = Goblet squats if have 1 DB or KB
or back squat with barbell if don’t want to do OHS

*Idea from MoveFitUSA