Monday WOD – 061515

Heika

Heika working on her Snatch technique.

Bring Your Friends and Family Week!!! – June 16th-20th
Starting this week on Tuesday, bring your friends, family, co-workers or perfect strangers to ANY class all the way through Saturday the 20th! Introduce them to our program and community and let them try a class for FREE! If possible, please try and give us a heads up that you are bringing someone to a class. Our Next ON-RAMP will start the following Monday, June 22nd at 6:30pm!

Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
1. Warm up
5 minute row – easy pace
Then, 2 rounds:
:30 Spider-Man complex, each hip
:30 bottom of squat hold 45/35 (tight back, everything active and engaged)
:30 overhead hold 45/35
:30 hanging bar hold, shoulders to ears, active core

2. Turkish Getup – build to a heavy load

3. AMRAP 12
25 Calorie Row
25 UB Russian KB Swings 70/53
25 Hollow Rocks

Performance
1. Deadlift – 50%x5, 60%x3, 70%x2, 75%x1, 80%xME (minimum is 8!)

2. Strict Press – 50%x5, 60%x3, 70%x2, 75%x1, 80%xME (minimum is 8!)

3a. 3×8 Pendlay Rows – AHAP – rest 90s
3b. 2xME Z Press – AHAP – rest 90s

4. 3 Rounds – Strength Accessory Circuit – To be completed at a conversational but steady pace (HR under 150), moving from one station to the next.
a. 10 Single Leg RDL – Right Leg – AHAP
b. 20 Face Pulls
c. 10 Single Leg RDL – Left Leg – AHAP
d. 10 Evil Wheels
e. 10 Hip Extension, Arms in a “Y”, holding weights is possible, 2-sec pause at top
f. 5 Straight Body Floor Lever

5. Anaerobic Speed Reserve (ASR test)
Warm up- 2 minutes easy, then 3 minutes starting to increase intensity slowly
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Row – 3 x 10sec @ maximal effort; rest 3min b/t bouts
*record the HIGHEST /500m pace that is displayed within the 10sec window (note: this is MSS)
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Rest 5min
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Row – 1 x 2000m @ maximal effort
*record the average /500m pace (this is estimated velocity at VO2max), final time, and average heart-rate (note: this gives you a very rough indication of heart-rate at VO2max)