W.O.D. and Endurance Tuesday 4/17/18


W.O.D. and Endurance Tuesday 4/17/18

*Coaches – for endurance, please place all air bikes up front with backs to the whiteboard looking at the class


*Throughout this back squat cycle we are completing… if there are days where you fail a set or have a hard time completing all the volume, please know that you have to be pressed to be refined and that “failing” is not a negative thing in our gym, but completely positive…  a way to show that you were challenged and because of that will grow and find more results.  Some of these days will be incredibly heavy or taxing, but it’s with the end in mind.  This is how you get stronger, better at what you do, is by pushing yourself to the limit. This is true in anything you do.  Do your best, be encouraged, and do what you can!  It’s up to you!  Go get it!

Back squat

6 sets of 5 at 80% of your 1 rep max (aim to hit a set every 3 minutes to give yourself proper rest)

*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there all 6 sets for 5 reps

*Coaches- please allow 5-10 minutes for athletes to work up to their starting weight and keep it all sets

Conditioning WOD – 8 minutes

Climb the ladder as high as possible in 8 minutes of…

5-10-15-20-25-30 reps, and so on… Wall Balls 30/20 – as high as possible.
*Between every set of wall balls complete 5 Hang Power Cleans 155/105


Post your 80% weight used for all 6 sets of 5, and rounds + reps on the ladder!


*Coaches – start endurance WOD athletes the same time as the back squats today

*Athletes – post score with an “E” for endurance by your name on the whiteboard

*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

Climb the ladder as high as possible in 35 minutes of…

2-4-6-8-10 reps… and so on up the ladder of…

Wall Balls 20/14

Hang Cleans 95/65

Calorie Air Bike

*Run 200m after each round