WOD

Saturday 9/19/20

Today our friend Ryan Heywood will be completing 100 miles in hopes to raise money and awareness for the Chicago Torture Justice Center. Ryan will be running 10 mile laps starting and ending at Feast Fitness till he reach 100 miles (plan is under 24 hours). Anyone can join him on the run and for whatever distance they feel comfortable with. Ryan and LaRae would love to have Hardware athletes join them that day, even to show moral support and cheer them on between laps. I have included the link and the flier to the event. Go Ryan!

OUTDOOR FUNCTIONAL FITNESS

 

Partner WOD: Accumulate 10 rounds total I-go-you-go style of

 

15 Russian KB Swings

7 Burpees over KB

200 m Run

 

*Partner complete a full round while other Partner rest*

 

HARDWARE AT HOME

This workout is meant to be done with work and rest. You’ve got a couple of options. If you are solo, you can either complete a round and then rest the same amount of time it took to to complete that round , or you can just complete 5 rounds for time. Both will be a great workout!

Friday 9/18/20

Today’s workout is dedicated to Coach Tommy–a Hardware OG! As many of you may know, Tommy will be moving out of Chicago at the end of this month and today will be his last day coaching at Hardware. To say he will be missed is an understatement. Coach Tommy has helped make Hardware a space of inclusivity, top notch fitness, and all around warmth. You are an unbelievable human Tommy and we are grateful for all that you have done for this community. We love you and will miss you!

 

INDOOR FUNCTIONAL FITNESS

 

PART 1

Perform 3 heavy sets of the following complex:

1 Clean + 2 Jerks

 

PART 2

Tommy D.

9min AMRAP:

3 Muscle Ups

6 HSPU

30 DU’s

*If you don’t have Muscle Ups, no worries, there will be other leveled options for you to get in an amazing workout”

 

Alley Cats

9min AMRAP:

6 Barbelle Row

6 HSPU

30 DU’s

 

HARDWARE AT HOME

 

PART 1

 

Perform 3 heavy sets of the following complex:

1 Clean + 2 Jerks

 

 

PART 2

 

Option 1:

6 Dips

6 HSPU’s

30 Double Under or Single Under

 

Option 2:

6 Rows

6 Pike Push Ups

30 Double Under or Single Under

 

Thursday 9/17/20

 

Thursday Night OLY Class is BACK! Coach Mitch’s Saturday OLY class is so popular, we have decided to bring back his Thursday night class. Starting Next Thursday the 24th, we will be offering a Thursday night OLY class from 6:00pm-7:30pm. Reservations can be made through Zen Planner. As a result of this addition, Thursday evening Open Gym will change to 4:30pm-6:00pm.

Wednesday 9/16/20

 

OUTDOOR FUNCTIONAL FITNESS

 

23 minute alt EMOM for max reps

1) alt. db snatches

2) Squat Thrust

3) V-ups

4) rest

 

 

HARDWARE AT HOME

 

Same! Let’s goooo!

Tuesday 9/15/20

We’re so excited to announce the return of Coach Katy! Tuesday morning classes you are in for a treat. Starting today, Coach Katy will be coaching our Tuesday 5am, 6am and 7am classes. Welcome home Coach Katy!

 

INDOOR FUNCTIONAL FITNESS

 

PART 1

15min to work…

A1. Bent over BB rows: 5×8

A2. Push-ups (knee pushups, strict push-ups, or alternating archer push-ups): 5×3-12

 

PART 2

 

10 minute ascending ladder: 2-4-6-8-10-etc. etc.

Box jump

Power Cleans

Rotational mountain climbers

 

HARDWARE AT HOME

This work is all very doable at home with odd objects or any weights you may have!

Monday 9/14/20

 

 

 

INDOOR FUNCTIONAL FITNESS

 

PART 1

12:00 to work…

Zercher squats: Find 8RM, -15% for and perform a 4 min AMRAP of Zercher squats.

 

 

PART 2

4 ROUNDS –

1:00 Max Thrusters

1:00 Max Cals

– 2:00 REST –

 

HARDWARE AT HOME

 

PART 1

If you have the ability to do Zercher squats, go for it! If not, let’s focus on finding a 10-20 rep max with any front loaded squat you can manage. Hold your dog! Hold your kids! Load up a duffle bag and bear hug it!

 

PART 2

4 ROUNDS –

1:00 Max Thrusters

1:00 Max Double Under or Jumping Jacks

– 2:00 REST –

 

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