Tuesday, 07 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Endurance:

7 rounds for total calories

Bike or row for 2-minutes

Rest 2-minutes*

 

Or…

 

Run 400m

Rest 2-minutes*

For total sprint time

(total time – 12:00 of rest)

 

*During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups

 

 

Royal Huddleston Burpee Challenge:

Day 65

 

 

Post results and experiences to comments

Wednesday, 18 March 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

At Home WOD:

“Squatting Blackjack”

20 Sit-ups* / 1 Squat

19 Sit-ups / 2 Squats

18 Sit-ups / 3 Squats

17 Sit-ups / 4 Squats

…and so on until

1 Sit-up / 20 Squats

 

For Time

*unanchored

Compare to Tuesday, 15 January 2013

 

General Warm-up:

Run 400/Row 500

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Squats

10 Shoulder press w/T’s

…then…

Ski erg 300m

10 Wall-ball shots

20 Shoulder touches

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

7 Snatches (45/33)

7 Overhead squats

7 Cleans

5 Snatches (75/53)

5 Overhead squats

5 Cleans

3 Snatches (95/63)

3 Overhead squats

3 Cleans

2 Snatch (115/73)

2 Overhead squats

2 Clean

 

Conditioning:

20 Wall-ball shots (25/16) @ (10/9′)

10 Power snatches*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Clean and Jerks*

1000m Bike

20 Wall-ball shots (25/16) @ (10/9′)

10 Overhead squats*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Hang power cleans*

 

2 rounds for time

*Perform all lifts at the same load, (115/75)

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

Post results and experiences to comments

Monday, 09 March 2020

0630 class Monday and Wednesday is canceled this week. All other classes are normal.

 

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

10 Push press (45/33)

5 Box jumps

5 Toes-2-bar

8 Push press (75/53)

4 Box jumps

4 Toes-2-bar

6 Push press (95/63)

3 Box jumps

3 Toes-2-bar

4 Press press (115/73)

 

Conditioning:

Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24/20″)*

12 Push press (115/73)*

9 Toes-2-bar

 

For score

*Masters 55+: (20/16″) (95/63)

 

Royal Huddleston Burpee Challenge:

Day 36

 

 

Post results and experiences to comments

Friday, 06 March 2020

 

Conditioning:

Partner WOD

Perform as many reps as possible in 45 seconds* at each station of:

Burpees

Synchronized Wall-ball shots (20/14) @ (12/11’)

GHD Sit-up Wall-Ball tosses (8#)

Synchronized Pull-ups

Box Overs (20″)

Synchronized One-arm Kettlebell Snatch Lunges (45/30)

Calories Rowed

…rest 1:15 minute

 

3 rounds for score

Compare to Saturday, 13 October 2018

*45 seconds of work, 15 seconds to transition. Rest 1 minute between rounds.

Only one partner at a time working at the Burpee, GHD, Box Over and Row.

GHD Sit-up Wall-Ball tosses is performed with two GHD’s placed end to end. On partner take WB, lowers to touch ground with the ball. Sits up and tosses to partner, who then repeats movement.

“Synchronized” requires athletes be at the top and bottom of each rep simultaneously.

 

Flexibility/yoga poses:

Thread the Needle

Twisted Monkey

Pigeon

Reclined Spinal Twist

 

Royal Huddleston Burpee Challenge:

Day 33

 

 

Post results and experiences to comments

Tuesday, 25 February 2020

 

General warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Bike skill work:

Take the average calories expended from last Tuesday’s WOD*, rounding up to next calorie (I.E. 9.3 = 10).

Bike that number of calories for time

Rest 2:00 between rounds

7 rounds for total time and average time

*If you did not do last Tuesday’s WOD, perform that one instead.

 

Skill work:

Look at skill sheets, and look at 2-3 exercises/movements to work on or test out

 

Royal Huddleston Burpee Challenge:

Day 23

 

 

Post results and experiences to comments

Friday, 21 February 2020

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Specific warm-up:

10 Hang power cleans (45/33)

8 Power cleans (65/43)

6 Power cleans (85/53)

4 Power Cleans (95/63)

 

Conditioning:

Hero WOD

“Wittman”

15 Kettlebell swings (53/35)

15 Power cleans (95/65)

15 Box Jumps (24/20″)

 

7 rounds for time

Compare to Friday, 11 November 2011

 

Mobility:

Overhead distraction

Couch stretch

Spine smash

 

Royal Huddleston Burpee Challenge:

Day 19

 

 

Post results and experiences to comments

Tuesday, 18 February 2020

 

 

General warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Bike skill work:

Max calories per round on the assault bike in 40 rotations*

Rest 2:00 between rounds

7 rounds for max calories per round and total calories

*1 Rotation is a complete rotation of the front sprocket. I.E. If your right foot starts on top, after it has returned to the top, 1 rotation has been made. Also, if your right hand starts forward, after it returns to the forward position, 1 rotation has been made.

 

Skill work:

Look at skill sheets, and look at 2-3 exercises/movements to work on or test out

 

Royal Huddleston Burpee Challenge:

Day 16

 

 

Post results and experiences to comments

Tuesday, 11 February 2020

 

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Speed and Endurance:

Row 500m

Rest 3:00*

 

5 rounds for total sprint time

*Perform 10 alternating pistols during the rest. Work on position and balance. “Form over speed”.

 

Skill work:

Pick 2-3 skills from the Athletic Skill Sheet

 

Royal Huddleston Burpee Challenge:

Day 9*

*See Day 1 for rules

 

 

Post results and experiences to comments

Saturday, 08 February 2020

 

Conditioning:

Partner WOD

Complete as many rounds* and reps as possible in 20 minutes of:

10 Deadlifts (225/153)

10 Wall-ball shots (25/20) @ (10/9′)

10 Plate push-ups

 

For score

*Partners alternate exercises

 

Flexibility:

Middle splits

Plow

Side splits

 

Royal Huddleston Burpee Challenge:

Day 6*

*See Day 1 for rules

 

 

Post results and experiences to comments

Friday, 07 February 2020

 

Conditioning:

Partner WOD

Complete as many rounds* and reps as possible in 30 minutes of:

2 Muscle-ups

4 Handstand push-ups

6 Kettlebell swings (72/53)

 

For score

*Partners alternate complete rounds

 

Mobility:

Reclined spinal twist

Saddle sit

Elevated cat

 

Royal Huddleston Burpee Challenge:

Day 5*

*See Day 1 for rules

 

 

 

Post results and experiences to comments

Tuesday, 04 February 2020

No Iron Club this Thursday. Back to normal next Thursday.

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Partner WOD

Bike 300 calories

 

For time

(~equal work)

 

Skill:

5 rounds:

5 weighted ring dips*

 

For quality

*increase weight each round

 

Royal Huddleston Burpee Challenge:

Day 2*

*See Day 1 for rules

 

 

Post results and experiences to comments

Friday, 24 January 2020

 

General warm-up:

Bike 2:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

2 cycles of Burgener warm-up

7 Hang power cleans(45/33)

 

5 Cleans (95/63)

5 WB shots

2 C2B PLU

 

4 Cleans (135/93)

4 WB shots

2 C2B PLU

 

3 Cleans (155/103)

3 WB shots

2 C2B PLU

 

Conditioning:

50 Calories rowed

40 Sit-up slammers (12/8) @ 2m

30 Wall-ball shots (25/20) @ (10/9′)

20 Power cleans (155/103)

10 Chest-2-bar pull-ups

 

2 rounds for time

 

 

Post results and experiences to comments

Monday, 20 January 2020

Flashback to 2014!

 

Conditioning:

Complete as many rounds and reps as possible in 25-minutes of:

10 Toes-2-Bar

20 Calories biked

30-ft Handstand Walking*

20 Alternating Pistols

10 Plate push-ups*

 

For Score

*Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a plate. The only thing allowed to touch is your chest to an abmat that is between the hand plates.

 

Mobility:

Saddle sit

Twisted cross

Spine smash

Overhead distraction

 

 

Post results and experiences to comments

Friday, 27 December 2019

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

8 Handstand push-ups

4 Low box jumps

4 WOD height box jumps

4 High box jumps

 

Specific warm-up:

10 Push press @ (45/33)*

7 @ (75/53)

5 @ (105/73)

3 @ (125/83)

*These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM Thruster.

 

Conditioning:

“Jack”

Complete as many rounds and reps as possible in 20 minutes of:

10 Push press (125/85)

10 Kettlebell swings (53/35)

10 Box jumps (24/20″)

 

For score

 

Flexibility:

Right Straddle

Left Straddle

Center Straddle

Supine Shoulder Extension

 

 

Post results and experiences to comments