WOD

Thursday 7/9/20

 

Yoga is cancelled this weekend on Sunday, 7/12.

 

 

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

Wednesday 7/8/20

Yoga is cancelled this weekend on Sunday, 7/12.

 

 

TODAY’S SCHEDULE

 

6am – Outdoor Class

 

7am – Outdoor Class

 

5:30pm – Outdoor Class

 

6:30pm – Outdoor Class

 

 

 

OUTDOOR FUNCTIONAL FITNESS

 

PART 1

 

3 ROUNDS – FOR QUALITY

1:00 Single Leg Glute Bridges (:30 ES)

1:00 Supine Leg Raises while holding MedBall above chest (bench press lock out)

1:00 Side Planks (:25 each side)

1:00 REST

 

 

PART 2

 

21 – 18 – 15 – 12 – 9 – 6 – 3

Med Ball Squat Cleans

Ball Facing Burpees (If space allows)

 

*Partner A does 21 Med Ball Cleans + 21 Burpees

*Partner B does 21 Med Ball Cleans + 21 Burpees

*Partner A does 18 Med Ball Cleans + 18 Burpees

*Partner B does 18 Med Ball Cleans + 18 Burpees

Etc.

Tuesday 7/7/20

 

Yoga is cancelled this weekend on Sunday, 7/12.

 

 

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

 

3 ROUNDS – EACH FOR TIME

400m Run

21 KB Swings

12 Pull Ups

 

*Athletes will “GO” every 6:00. Work/Rest should be between 2:30/3:30 and 4:00/2:00

 

 

 

HARDWARE AT HOME

 

Warm Up

2 Rounds:

ITYW Sequence (5 pulses per position):

3-5 Inchworms into push ups

Pass Throughs x 10

 

 

Part 1

 

Circuit: 3 -5 Times

Wide Grip Push Up x max

Diamond Push Up x max

Incline Push Ups x max

Decline Push Up x max

Wall Walks x 3

 

MAKE SURE YOU REST DURING THE ABOVE! This is gnarly!

 

Part 2

 

2 Tabatas, Alternating Between:

Jump Squats

Bicycle Crunches

Monday 7/6/20

Yoga is cancelled this weekend on Sunday, 7/12.

 

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

 

 

PART 2

 

4 ROUNDS

1:00 Hang Power Clean

1:00 Push Jerk

1:00 Front Squat

*2:00 REST*

 

 

 

HARDWARE AT HOME

 

WARM UP
3 Rounds:
:30s Twisting Mountain Climbers
15 Side Lying Hip Abductions per leg
10 Air Squats

 

Part 1:

Deficit Reverse Lunge x 12 -15 reps per leg, not alternating

Donkey Kicks x 20 per leg (can put a DB or can of beans into your knee crease if able)

Frog Pumps x 20 (if you want to add weight, dumbbell on hips!)

 

Part 2

3 Rounds

400m Run

15 Pike Push Ups

60s Plank (accumulated)

 

 

Sunday 7/5/20

 

 

 

TODAY’S SCHEDULE

 

*Note – You still need to reserve your one-hour Open Gym slot via Zen Planner! 

 

10am – YOGA ON ZOOM (NEW TIME!)

 

10am – OPEN GYM

 

11am – OPEN GYM

 

 

Saturday 7/4/20

 

CHANGE OF SCHEDULE: Zoom Yoga will now be at 10am on Sundays

 

 

TODAY’S SCHEDULE

 

8am – Outdoor Class

 

9am – Outdoor Class

 

10am – Outdoor Class

 

 

ATHLETE OF THE MONTH

 

Our athlete of the month is Jim D.! Click here to read his AOTM profile and learn more about what makes Jim such a great guy!

 

 

OUTDOOR FUNCTIONAL FITNESS

 

Today there will be two different workouts during class. Half of the class will start with the Bodyweight WOD and half of the class will start with the Weighted WOD. After both groups complete the workouts, we will take time to clean the equipment and the groups will switch WODs.

 

BODYWEIGHT WOD

 

Complete the following 4 times…

 

3min AMRAP

10 Push Ups

15 V-Ups

20 Jump Squats

 

*Rest 1:00 after each AMRAP

 

 

WEIGHTED WOD

 

15min to complete the following…

 

500m Carry (any weighted implement)

 

Then… AMRAP in the remaining time:

30 Deadlifts

30 Lateral Plank Combo* Over Weight

 

*One rep of the Plank Combo is:

Start standing, hands down and feet back to plank, one mountain climber each leg, one plank jack, feet back to hands and stand, lateral hop over weight.

 

 

EXTRA AB SESH

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