Call Us: (509)840-0015

General Fitness 11.03.14

2
Nov

General Fitness 11.03.14

This week we will be going through a de-loading week so stick to the weight caps

Prep Work
50′ Inch worm pushup
2X10 Jump stars
2X10 Power swings

WOD
10 Min EMOM
5 Burpee Pull ups- preferably a bar/rings that is 6″ out of reach

Rest 1 Min Then rotate to

10 Min EMOM
:20 Max American Swings 53/35
Keep track of how many reps you can perform and try to maintain that same number for all 10 min

ACC Work
3X25 Banded Good mornings

2Min On 1 Min off for 12 Min (4 Rds)
Airdyne at 70-80% Effort

Cool Down
Mobility
Post results

17 Responses

  1. T$

    Prep- I really don’t like inchworms but they get me warmed up. Stars and swings felt good.
    WOD- much harder than it seems. My struggle is always pull-ups. First 3/4 I was finishing between 30-35 secs and getting a good rest. By the 2nd to last round I was only getting 10-15 sec rest and had to just keep pushing. I enjoy it when Clint comes to class because he is so dang fast. Chasing him helps me focus on my goal and not on the uncomfortable.
    KB 32# rounds. Mostly 10’s and 11’s, with 1 round of 12 reps. Felt good about that. My forearms where burning by the last 3 rounds and cramping.
    Acc- green thick band 3×23
    Airdyne- 100 cal total. Approx 25 cal / 2 min.

  2. Jim

    Wow! That WOD got me good and sweaty. For the Burpee / Pull-up I finished each round at 30 seconds gave me enough of a break to get my breathing somewhat down.
    For the Merica swings I used 53#- 8,10,10,10,10,9,9 10,10,10. Good work today!

  3. Dirk b

    Burpee pull-ups were good, I crushed both Ivan and Dave, I can say this since they don’t comment on here.
    Crushed them both again in the am. Swings 10 each round.
    We did the air dyne that was another good one. Ended up around 149 cal.

  4. Jonathan

    Prep Work
    All good, with the inch worm, a combination of sitting a lot and some leg pressing over the weekend made squatting difficult. Swings w/ 70lb.

    Workout
    A. Burpees were as burpees are, the pull-ups became chin/neck-ish to bar.
    B. 12,12,13,12,12,12,12,11 (wanted to get in Judith’s picture),12,14
    Fun time with the 6am friends today, felt good doing some Monday conditioning. Was able to see Clint’s video of the swings, some good feedback, never realized how unstable upper body was. Something to work on. Happy No-shave November!

  5. Russian Princess

    Dang! Those burpee pull ups were tough! Last two rounds had only 10 sec rest.
    35# for the swings between 12-14 every round.
    Air dyne did only 3 rounds. Total of 71 cal.
    Love working out with Mandi and Tiffany.

  6. BG

    Not sure why my first post didn’t go through

    1st 10:00 minutes
    Burpees + Ring Pull Ups
    Finished about 32 seconds every round. Lost the rings a few times.
    2nd 10:00 minute. Used 53KB. Went slow. Work on form and control. Did 8 reps for all 10:00 minutes.

    OT: 2 rounds of Airdyne
    4X7 DB Bench Press
    4X15 Sit Ups.

  7. Eric Dean

    1st EMOM – each set was between 30-32 seconds. Tried to do C2B but only made it 3 rds before backing off to regular pullups.

    2nd EMOM- 53lbs – 11 on 1st 2 sets, 12 on all the rest

    Be back tonight for accessory work

  8. tina

    Burpee pull-ups – was doing it in about 35 seconds and then Brenden said to do it in under 30 seconds. Then started to do about :28.

    Kb swing – 35lbs

    12,13,12,12,13,13,13,13,13,13

    3×25 banded good mornings

    Used black thick band

    4 sets on airdyne – total 78 calories

  9. Nancy

    Burpie pull ups 45 & 35lb plates started at 28 sec, finished 38 sec; pink kb 10:10:10;11;11;11;11;12;12;13. Thanks for the real time tips Marcos

  10. Mandi

    Burpee pull ups were rough! After the first two rounds I had to switch to more of a jumping pull up because my pull ups are no bueno.
    KB swings-35lbs. Did 12 each round.
    3×25 banded good mornings with thick black band
    3 rounds on airdyne for 76 cal. I have to put in some serious work to try to keep up with Irina and Tiffany!

  11. sandra

    WOD
    10 Min EMOM
    5 Burpee Pull ups- preferably a bar/rings that is 6″ out of reach
    Jumped up off of 25lb plate

    Rest 1 Min Then rotate to

    10 Min EMOM
    :20 Max American Swings 53/35
    Keep track of how many reps you can perform and try to maintain that same number for all 10 min
    13, 14,14,14,14,13,13,13,13,15

    ACC Work
    3X25 Banded Good mornings black bands

  12. Tiffany Carley

    10min EMOM burpee pull ups
    Used 2 45 plates to do jumping pull ups. Finished each rd btw 30 and 32 secs.

    10min EMOM kb swings
    Used 35lb kb
    12,13,12,12,12,13,12,12,12,13
    Tried to keep up with Marcos, just to see if I could, but I think my American swings were in slow motion cause I could not get over 13.

    Banded good mornings 3×25

    4rds on the airdyne for 110 cals. My legs were jelly and my butt had a cramp after that.

    It was a good monday.

  13. Shoulder was giving me some trouble today so I Ended up modifying a few things.
    1st 10 min EMOM Got changed to a half man maker then renegade row push up combo then to a bent over dumbbell row…. w/45’s
    2nd 10 min EMOM Got changed to Russian swings. ended up with 154 swings total. felt good but tiring…

    went straight to the air dyne for the 12 min of fun and got 162 calories…Man you can sometimes get a really good air dyne…or a really slow one…

  14. Prep Work
    50′ Inch worm pushup
    2X10 Jump stars
    2X10 Power swings

    Cruised through this and beat Joe, gotta beat him when i can even if its in the warm up.

    WOD
    10 Min EMOM
    5 Burpee Pull ups- preferably a bar/rings that is 6″ out of reach

    Felt good with these, fastest round was 11 sec tried for 10 didn’t happen
    did1 round to with jumping and starting my pull up in a locked out position and doing a strict pull up, took me 21 sec. This got my heart rate going.

    Rest 1 Min Then rotate to

    10 Min EMOM
    :20 Max American Swings 53/35
    Keep track of how many reps you can perform and try to maintain that same number for all 10 min

    first 3 rounds 15 reps, then b said i was getting some no reps ,next round were 12-14

    ACC Work
    3X25 Banded Good mornings

    Used black band for last set

    2Min On 1 Min off for 12 Min (4 Rds)
    Airdyne at 70-80% Effort
    got 156 cal, used the blueish bike, that thing sucks, and sucked the life out of me, felt like it was max effort to get 1 cal while Joe was cruising on the other bike.

    Cool Down
    rolled out my quads and did some reverse toe touch things,

    overall good sweaty day.

    Marcos

  15. TOY

    Prep works already challenge.
    10 minutes EMOM BURPEES PULL UPS WAS AWWSOME. GOT REALLY GOOD WORKOUT!!
    KB Swing used the blue one. 12 rounds all the way.
    Banded good morning 3/25.

  16. Kristopher Bailey

    10 min EMOM burpees/ pull-ups was able to compete them under 30 seconds. American swings I completed 12 per round. This was a sweaty work out, great way to start the week.

Leave a Reply