STCF

Monday, February 12,2018

WOD:

Back Squats

3 sets of 5

“Doctor’s Orders”

3 Rounds:

50 Air Squats

35 Push-ups

20/15 Calorie Row or Bike

Beginning today with a weightlifting piece followed by a simple triplet for conditioning. Athletes have the choice on the back squats whether to build with each set or stay at the same weight across. We want this to be a challenging weight for 5, but not a maximum weight for 5.

Conditioning class-

50-40-30-20-10

Cal row

KB

Squats

Sit ups

Sunday, February 11,2018

Every Sunday is a Share the Kool-Aid Sunday!!  If you’re a Tahoe local, come in and try a WOD on us!!

We have two classes every Sunday:  8:30 and 10:00

See you at the box!

Thursday, February 8,2018

“Gus and Glory”

For Time:

15 Cal Assault Bike for Calories

21Thrusters (95/65)

10 Cal Assault Bike for Calories

15 Thrusters (95/65)

5 Cal Assault Bike for Calories

9 Thrusters (95/65)

15 – 12 – 9 reps of:

Row for Calories

Hang Squat Cleans (95/65)

12 – 9 – 6 reps of:

Lateral Burpees over Bar

Overhead Squats (95/65)

This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 Calorie Row. One weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell.

Join Michele today at noon and 5pm for mobility class.

Wednesday’s WOD board:

Wednesday, February 7,2018

WOD-“Tri Sprint Intervals”

5 Rounds of:

AMRAP 4:

30/20 Calorie Row

15/9 Calorie Assault Bike

AMRAP 10 Meter Shuttles

rest 4 minutes

Exactly like the name suggests, these are short and intense intervals consisting of three different movements. The goal is to get to the shuttle runs on every round, so we can adjust calories on the rower and the bike as necessary. For the shuttles, cones can be set 10 meters apart, counting a rep every time one point of contact passes the cone. Score is number of shuttle sprints on each round. If limited on equipment, start groups on opposite four minute intervals.

Conditioning class

5 rounds:

30 walking lunges

25 Russian KB

20 sit ups

15 squats

10 push ups

5 strict pull ups

Tuesday’s WOD board: