WOD-
As many rounds as possible in 15:00
50 Double Unders
10 Ring Dips
25ft Handstand Walk
SPRINT-
For time:
Row or Run 800 meters
Then,
6 rounds for time of:
19 Box step overs holding dumbbells
20 Dumbbell push press
21 Ab mat sit ups
Then,
Run or Row 800 meters
Saturday, Lexi is organizing a workout at Red Rocks. If you would like to participate, details are below.
WOD-
“White”
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate OH Walking Lunges, 45/25 lbs
Run, 400 m
SPRINT-
5 Rounds of:
With a 3:00 clock
Row 30(20) calories
With the remaining time,
As many dumbbell makers as possible
Rest 2:00 between rounds
Score is total man makers over the 5 rounds
Man maker =
Push up + DB row right + DB row left +
Deadlift + Hang squat clean to overhead
WOD-
As many rounds as possible in 22:00 of:
30 Cal Row
20 Sit Ups
10 Kettlebell Swings 53#(35#)
SPRINT-
As many rounds as possible in 18:00 of
Row or run 400 meters
30 Double unders
20 Goblet reverse lunges
10 Russian kettlebell swings
WOD-
For Time:
15-12-9
Thrusters 75#(55#)
Pull-ups
12-9-6
Thrusters 95#(65#)
Chest 2 Bar Pull-ups
9-6-3
Thrusters 115#(75#)
Bar Muscle Ups
SPRINT-
Every minute on the minute for 24 minutes
Minute 1 Ski erg calories
Minute 2 Box jumps
Minute 3 Alternating dumbbell snatch
Minute 4 Toes to bar
*Work for :45 seconds each minute
Try to hit the same reps each time you are a station
Set a baseline in round 1 and aim for consistency
Manitou Hike Update:
Due to the limited availability for reservations to hike Manitou, we are going to put a hold on the Manitou hike. Instead, Lexi is going to organize a workout at Red Rocks! Lexi will post all the details on our Facebook Social Page, but the plan right now is to meet at Verve at around 7:00 am on Saturday and carpool up. Family and friends are all still welcome. Lexi will plan a workout and grab some equipment from Verve to use. Stay tuned to the blog and FB social page for more updates.
We apologize for the inconvenience with the Manitou hike, but we still plan to do that at a later date.
WOD-
HEAVY DAY:
7 x 3 Shoulder to Overhead
*5 Box Jumps 40″(30″) after each set
SPRINT-
For time
21- 15 – 9
Bike calories
Dumbbell thrusters
Pull ups
Rest 2:00 then,
9 – 15 – 21
Pull ups
Dumbbell thrusters
Ski erg calories
Update to the upcoming hike of Manitou with Coach Lexi:
WOD-
As many rounds as possible in
14:00 of:
3 Power Cleans 185#(125#)
6 Wallballs 20#(14#) 10′(9′)
9 Supine Ring Rows
SPRINT-
As many rounds as possible in 20:00 of
15 Kettlebell deadlifts
Run 400 meters
10 Burpee push up
Row 400 meters
WOD-
For Time:
20-18-16…–6-4-2
Back Squat 45#(35#)
2-4-6…16-18-20
Strict Press 45#(35#)
WOD-
As many rounds as possible in
15:00 of:
15 Sumo Deadlift High Pull 75#(55#)
10 25ft Shuttle Sprints
5 Strict Toes-2-Bar
SPRINT-
As many rounds as possible in 20:00 of
Row 300(200) meters
18 Pull ups
Row 300(200) meters
18 Push ups
WOD-
For Time:
100 Single Unders
90 AbMat Sit-Ups
80 Pull-ups
70 Double Unders
60 Front Foot Elevated Lunges 4″
50 Push Ups
40 Box Jumps
30 Cal Bike or Ski
20 Handstand Push Ups
10 Pull-Overs
SPRINT-
As many rounds as possible in 22:00 of
15 Dumbbell thrusters
12 Toes to bar
9 Burpees over the dumbbells
Run 200 meters
If you’re like me and don’t like cooking because it’s so damn hot out, So Fresh Meal Prep is a great option. They provide healthy meals and they deliver them right to Verve on Tuesdays.
So Fresh has provided Verve members with a discount code that you can use towards some of their offerings. The discount code is cfverve
You can place your orders at https://www.eatsofreshco.com/
Make sure to enter the discount code during check out. If you have any questions, you can reach their team at sofreshmealprepco@gmail.com
WOD-
Every minute on the minute for 30:00:
Minutes 1-15:
1 Squat Snatch
Minutes 16-30:
1 Squat Clean
*Start very light and build in weight throughout Snatches, then unload and repeat for cleans.
SPRINT-
3 Rounds of
1:00 at each station for max reps
Medball cleans
Sumo deadlift high pull with kettlebell
Box jumps
Dumbbell push press
Row for calories
Rest 1:00
No rest between stations, only rest is at the end of each round
