WOD

Thursday 7/2/20

 

 

 

TODAY’S SCHEDULE

 

*Note – You still need to reserve a spot for your one hour of Open Gym via Zen Planner! 

 

5am – OPEN GYM

 

6am – OPEN GYM

 

7am – OPEN GYM

 

4:30pm – OPEN GYM

 

5:30pm – OPEN GYM

 

6:30pm – OPEN GYM

 

 

EXTRA AB SESSION

Wednesday 7/1/20

 

 

Our Athlete of the Month for July 2020 is….

 

JIM D.!!!

 

 

Who doesn’t love THEEE Jim D.!?!? In searching for pictures for his Athlete of the Month page, all we could find were pics of him high fiving other athletes, laughing with other athletes, and cheering for other athletes. That says it all! Jim is an essential part of the Hardware Community and his consistency is unparalleled. Read his athlete of the month page to hear more about his love of Oly, his hatred of wall balls (meeeee too, pal,) and his full fitness journey with Hardware.

Congrats, Jim! It’s your month!

 

 

 

TODAY’S SCHEDULE

 

6am – Outdoor Class

 

7am – Outdoor Class

 

5:30pm – Outdoor Class

 

6:30pm – Outdoor Class

 

 

 

OUTDOOR FUNCTIONAL FITNESS

 

For Time

400m Run

20 Hang C&J Right Arm

20 Hang C&J Left Arm

 

400m Run

40 Rev Lunges with Weight

 

400m Run

40 Alternating Snatches

 

400m Run

40 Walking Lunges with Weight

 

400m Run

40 Burpees

 

Tuesday 6/30/20

 

 

TODAY’S SCHEDULE

 

5am – Indoor Class

 

6am – Indoor Class

 

7am – Indoor Class

 

NOON – Indoor Class

 

5:30pm – Indoor Class

 

6:30pm – Indoor Class

 

 

INDOOR FUNCTIONAL FITNESS

 

PART 1

 

E2MOM for 3 ROUNDS

 

Perform 5 Reps Back Squats

 

**RPE 7-8 (Keep 2-3 reps in the tank for all work sets)**

 

 

PART 2

 

10min AMRAP

20 Toes to Bar/Rings

20 Cal Cardio

*Rest :30*

 

 

COOL DOWN

 

1:00 Samson Each Side

1:00 Lizard Each Side

1:00 Cobra/Seal

 

 

EXTRA AB SESH

 

 

 

 

HARDWARE AT HOME

 

Part 1:

 

4 Sets

10 Bulgarian Split Squats Per Leg (jumping if possible)

Rest 1:00 after each set

 

4 Sets

10 Feet Together Squats + 10 Hamstring Slide Outs

Rest 1:00 after each set

 

4-5 Sets

:40 Wall Sit

:20 Rest

 

Part 2:

 

Tabata: Jump Squats

 

REST 1:00

 

Tabata: Mountain Climbers

Monday 6/29/20

 

TODAY’S SCHEDULE

 

5am – Indoor Class

 

6am – Indoor Class

 

7am – Indoor Class

 

NOON – Indoor Class

 

5:30pm – Indoor Class

 

6:30pm – Indoor Class

 

 

 

INDOOR FUNCTIONAL FITNESS

 

PART 1

 

Alternating EMOM for 3 Rounds

A. 5 Strict press (from the floor)

B. 5 Weighted Strict Pull-ups or Ring Rows

C. Rest

 

**RPE 8 (Keep 2 reps in the tank for all work sets)**

 

 

PART 2

 

Tabata: KB Swing

 

REST 2min

 

TABATA: HSPU or BB Push Press

 

*Tabata Scores will be Total Reps

 

 

COOL DOWN

 

1-2 min of Hamstring Stretching on Each Leg

 

1-2 min of Triceps/T-Spine work (to ease out of all of the overhead work)

 

 

HARDWARE AT HOME

 

 

WARM UP:

 

3min EASY AMRAP

5 Squats

5 Sit Ups

10 Shoulder Taps in Plank

 

 

PART 1:

 

3 – 5 ROUNDS

5-10 Push Ups with :03 Down and :03 at the bottom

10 Doorway Sheet Rows (hardest angle) + 10 “Drop Set” Rows

*Rest 2:00

 

 

PART 2:

 

3 ROUNDS

15 “8 Count Body Builders”

30 Sit Ups

Saturday 6/27/20

 

YOGA IS CANCELLED THIS WEEKEND, ON 6/28.

 

 

TODAY’S CLASS SCHEDULE

 

8am – OUTDOOR CLASS

9am – OUTDOOR CLASS

10am – OUTDOOR CLASS

11am – OUTDOOR CLASS

 

 

OUTDOOR FUNCTIONAL FITNESS

 

Socially Distant Partner WOD!

 

25min AMRAP

One partner runs 400m while the other does the following, switching movements every round…

– Max Burpees

– Max DB Swings

– Max Lunges (BW)

– Max Plank

– Max DB Snatch

 

Example:

Partner A Runs, Partner B Burpees, then…

Partner B Runs, Partner A Burpees, then…

Partner A Runs, Partner B Swings, then…

Partner B Runs, Partner A Swings…

 

HARDWARE AT HOME

 

 

EXTRA AB SESH

 

5 ROUNDS:

:15 Leg Raise Over Target

:15 DB knee to Chest

:15 DB situp + Twist

:15 Weighted Single Leg Drop

:15 Plank Pull Across

***:30 sec Rest***

Get your free Trial Class now!

“It has to start somewhere, it has to start sometime, what better better place than here? What better time than now?” - Zack de la Rocha

Address:

1834 W. Balmoral Ave Chicago, IL 60640

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