WOD-

D8 of Squat program.

Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
1 x AMRAP @ 90%
5 x 5 @ 70%

The percentages below are based on your 3 Rep Back Squat + 20 pounds
Take the 3 rep weight you used on D1 and add 20# to that number. Then calculate your %’s based on
the 3 rep + 20# number.

During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.

SPRINT-

Annie on the Run:

50 Ab Mat Sit Ups
50 Double Unders
Run 400 Meters
40 Ab Mat Sit Ups
40 Double Unders
Run 400 Meters
30 Ab Mat Sit Ups
30 Double Unders
Run 400 Meters
20 Ab Mat Sit Ups
20 Double Unders
Run 400 Meters
10 Ab Mat Sit Ups
10 Double Unders
Run 400 Meters

WOD-

Every :30 x 20
1 Deadlift + 1 Hang power clean @ 70% of 1 rep power
clean

*This is a technique day with an extra pull, so use a
weight that allows for perfect mechanics.
*Use the same weight as 10/26/2021

Rest 5:00 then,

4 Rounds for time of:
Run 400 meters
7 Hang power cleans 135#(95#)”

SPRINT-

25 Minute AMRAP:

15 Toes to Bar
30 Dumbbell Snatches
15 MedBall Cleans
30 Calorie Row
15 Hand Release Push Ups

WOD-

Conditioning Program D6

Every 2:20 x 6
70% of 2:00 test on each machine

*You will do each machine twice and you can alternate or do them
back to back

Then,

As many rounds as possible in 12:00 of
10 Medball cleans 20#(14#)
20 Box step overs holding medball 20#(14#)
Row 250 meters

SPRINT-

3 Rounds for Time:

25 Meter Farmer’s Carry
25 Meter Goblet Walking Lunges
25 Kettlebell Swings
25 Goblet Squats

WOD-

As many rounds as possible in 18:00 of
20 Alternating dumbbell snatch 40#(25#)
20 Reverse lunges holding 1 dumbbell 40#(25#)
20 Ring rows
20 Calories on bike or ski erg

After party:

3 – 5 rounds for quality of
8 – 12 GHD sit ups
8 – 12 GHD hip extensions

WOD-

In teams of 3
7 rounds for time of
Run 200 meters as a team
Row 20 calories
20 Bench press 135#(95#)
10 40 Foot backwards sled drags

*All 3 partners work at the same time. You can decide who does
what and how many reps, but all 3 people have to be working at the
same time

** Sled weight = 2 45# plates for men and 1 45# plate + 1 25# plate
for women

SPRINT-

With A Partner:

8 Rounds:

18 (15) Ski Erg Calories
12 Devils Press
6 Box Jumps

One partner bikes while 1 partner works, switch after each round.

Score is total bike calories and time to complete the 8 rounds.

WOD-

As many reps as possible in 15:00 of
3 Wallballs
3 Toes to bar

*Add 3 reps to wallballs and toes to bar each round
**Score is round completed plus reps

After party

5:00 Grip capacity work

:20 Hang from pull up bar, directly into
Farmers hold up the minute with KB’s or dumbbells
x 5 rounds.

No rest between pull up hang and farmers hold.   Suggested weight 40# – 50# (30# – 40#) in each hand

*Expect to see this once a week for the foreseeable future
to help build our grip strength

SPRINT-

5 Rounds for Time:

5 Push Ups
15 SlamBalls
:30 Plank Hold
5 Push Ups
15 SlamBalls

Rest 1 Minute Between Rounds

WOD-

With a 20:00 running clock

Complete as many rounds as possible of:

10 Shoulder to overhead 115#(75#)
50 Double unders
10 Deadlifts 115#(75#)
Row 20(15) calories

*Every 4:00 including 0:00 stop and do
10 Burpees

SPRINT-

30 Minute AMRAP:

5 Back Squats (Sandbag or Barbell)
10 Box Jump Overs
15 Ab Mat Sit Ups
20 Calories on Bike

Verve member Dallas Hambrecht was involved in a hit and run incident two weeks ago. He was scootering home and was hit by a car and left in the street unconscious. An ambulance was called and took him to the hospital. Thankfully his body is okay, but did suffer some significant damage to his face.

Dallas’ brother Bryan is hosting Bingo on Thursday November 11th at Larimer Lounge from 6-8 PM. It will be a fundraiser type event to help him out with the cost of the ambulance. We will be taking donations and if we raise enough to cover the cost of the ambulance, the additional money will go to a charity of Dallas’ choice.

There will have many, many prizes. Some really big name concert tickets (sponsored by AEG, think mission ballroom, Ogden, Bluebird, and Gothic theaters) to give away, bottles of liquor, and restaurant gift cards. We are working to set up a donation page as well for those that cannot make it, but would like to donate.

If you are free this Thursday evening, swing by the Larimer Lounge between 6 and 8 pm, play some bingo, and help raise money for one of our own.  

WOD-

D7 of Squat Program

Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 65%
1 x 5 @ 75%
1 x AMRAP @ 85%
5 x 5 @ 65%

The percentages below are based on your 3 Rep Back Squat + 20 pounds
Take the 3 rep weight you used on D1 and add 20# to that number. Then calculate your %’s based on
the 3 rep + 20# number.
.

During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.

SPRINT-

4 Rounds for Time:

Row 500 Meters
30 Single Arm Hang Power Clean to Overhead (15 per arm)
90 Double Unders

Rest 2 minutes between rounds

As some of you may have heard Verve member Dallas Hambrecht, was involved in a hit and run incident two weeks ago. He was scootering home and was hit by a car and left in the street unconscious. An ambulance was called and took him to the hospital. Thankfully his body is okay, but did suffer some significant damage to his face.

Dallas’ brother Bryan, also a Verve member, is hosting Bingo on Thursday November 11th at Larimer Lounge from 6-8 PM. It will be a fundraiser type event to help him out with the cost of the ambulance. We will be taking donations and if we raise enough to cover the cost of the ambulance, the additional money will go to a charity of Dallas’ choice.

There will have many, many prizes. Some really big name concert tickets (sponsored by AEG, think mission ballroom, Ogden, Bluebird, and Gothic theaters) to give away, bottles of liquor, and restaurant gift cards. We are working to set up a donation page as well for those that cannot make it, but would like to donate.

If you are free this Thursday evening, swing by the Larimer Lounge between 6 and 8 pm, play some bingo, and help raise money for one of our own.  

WOD-

Andy Dutton Birthday WOD
7 Rounds for time of
7 Power cleans*
7 Box jumps 24″(20″)
7 GHD Sit ups
Run 200 meters

Rest 1:00 between rounds

*Weight for power cleans are
95/115/135/155/135/115/95
65/75/95/105/95/75/65

Use 1:00 of rest to change weights

SPRINT-

24 Minute AMRAP:

21 (18) Cal Ski
3 Rope Climbs
15 Russian KB Swings

WOD-

Conditioning Program D5
Every 2:20 x 6
70%/65% of 2:00 test on each machine

*You will do each machine twice and you can alternate or do them
back to back

First interval is 70%, Second interval is 65%

Then,

As many rounds as possible in 12:00 of:
10 Weighted burpees 25#(15#)
Row 200 meters
20 Lunges with plate overhead 25#(15#)
Row 200 meters

SPRINT-

9 Minute AMRAP:
9 MedBall Cleans
9 MedBall Sit Ups
100m Run with MedBall

Rest 3 Minutes

7 Minute AMRAP:
14 MedBall Walking Lunges
14 Russian MedBall Twists
100m Run with MedBall

Rest 2 Minutes

5 Minute AMRAP:
5 MedBall Jumping Squats
5 MedBall Russian Sit Ups
100m Run with MedBall