WOD

Sunday 11/29/20

TODAY’S SCHEDULE

10am – OPEN GYM with Coach Katie!

Saturday 11/28/20

FUNCTIONAL FITNESS

PART 1

8 rounds. Go every 90 seconds.

Power Clean + Front squat.

 

PART 2

10 minute ascending ladder of wallballs and ring rows or pullups.

2 Wallballs

2 Pullup

4 Wallballs

4 Pullup

6 Wallballs

6 Pullup…etc etc

 

Friday 11/27/20

FUNCTIONAL FITNESS

With a partner, adopt a pet turkey (20-45 lb KB, wall ball, plate, DB, etc).

Then, 25 min AMRAP of the following: *One partner works at a time, but the other partner must hold the pet turkey. Turkeys don’t touch the ground.

100 cals (switch every 10 cals)

50 deadlifts

30 push ups

50 power snatches

30 push ups

50 weighted sit ups

  • If you would like to do this on your own, cut reps in half and rest as needed.

 

HARDWARE AT HOME

This workout is meant to be done with work and rest. If you are solo, you should cut reps in half.

Thursday 11/26/20

Gym Is Closed today and will reopen tomorrow at 9am. We hope everyone is safe and enjoying this holiday. We are so grateful for our Hardware community.

Wednesday 11/25/20

FUNCTIONAL FITNESS

2 Rounds:

3 minute AMRAP:

Max calorie Rest

3 minutes

3 minute AMRAP:

6 RKB Swing

8 Mountain Climbers

12 lateral hops over KB

Rest 3 minutes

 

HARDWARE AT HOME

2 Rounds:

3 minute AMRAP:

800m Run

3 minutes

3 minute AMRAP:

6 RKB Swing

8 Mountain Climbers

12 lateral hops over KB

Rest 3 minutes

Tuesday 11/24/20

FUNCTIONAL FITNESS

PART 1

A. 7 min to perform: BB Pendlay rows for 3×8

B. 7 min to perform a heavy set of 8 on the BB BP; then -10% for 1×8

 

PART 2

4 ROUNDS

1:00 Alt DB Snatch

1:00 Burpee to Target

REST 2:00

 

HARDWARE AT HOME

PART 1

A. 7 min to perform: DB Pendlay rows for 3×8

B. 7 min to perform a heavy set of 8 on the DB BP; then -10% for 1×8

 

PART 2

4 ROUNDS

1:00 Alt DB Snatch

1:00 Burpee to Target

REST 2:00

 

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