WODs Nov 14-21

By Coach Lisa Workout Comments Off on WODs Nov 14-21

Lots to cover this week…


Mobility: Sign up for Shannon’s final mobility workshop for 2021
– this Sunday, Nov 20, and focuses on mobility for the hips and lumbar spine! Lumbar and thoracic spinal mobility is vital for protecting and supporting healthy back function. Learn techniques to safely restore balance to your backbone.

Tween Class: The final tween class for 2021 will start on Nov 29 and run for four Mondays, through Dec. 20. Sign up for the series and enjoy fitness fun with Coach Maya.

Power: This is the final week of the 10-week powerlifting class. Three more opportunities to PR in your Bench, Deadlift, and Back Squat. Looking forward to seeing how much everyone has progressed. 6:45pm M/W/F.

IMPORTANT NOTICE: SCHEDULE CHANGE AHEAD

  • Saturday classes will move to 9am and 10:15am starting Dec 4
  • An additional 8:15am class on Tues and Thurs starting Nov 30
  • No Sunday WODs in December

Keep your eyes peeled for reminders!

VSX this week…


MONDAY
Strength
: Bent over rows, banded chest flys, plank hold
Workout: Amrap
Lateral box step-overs, ring rows, cal bike/row/ski

TUESDAY
Strength
: Deadlift

Workout: For time
Deadlifts, 200m kb/db suitcase walk

WEDNESDAY
Strength
: Strict press, push press

Benchmark workout “Infinity Loop”
Push press, up-downs, burpees, bar-facing burpees

THURSDAY
Strength
: Power clean

Workout: Max effort
Double unders, cal row, max power cleans

FRIDAY
Strength
: Bench press, max reps bench press

Workout: E2MoM
400m run, bear crawl, hand release push-ups, goblet lunges

SATURDAY
Strength
: Front squat

Benchmark workout “The Hulk”
Front squats, box jumps, KB swings

Sunday WOD
Coaches’ choice

VS Power final week…


Monday:

Back Squat – 1RM
Press – 1RM
Push Press – 3RM

Wednesday:
Bench – 1RM
Max Strict Pull-ups
Accumulate 3 minutes in L-sit

Friday:
Deadlift – 1RM
12/12 Single Leg KB RDL

Mobility: Low Back Smash


Lie on your back and position a double-lacrosse ball or peanut behind your low back starting just above the sacrum.  Keep your midline engaged and your hips elevated to avoid overextending.  Take 3 deep breaths.  Then drop your left knee towards your right and rotate your hips to the right while keeping both shoulders firmly on the floor. Breathe!  Return to center and then drop your right knee to the left, letting your hips rotate too.  Continue to rotate slowly side to side until you feel a change, and then move up the lumbar spine to a new spot.

SIGN UP FOR THE LAST MOBILITY WORKSHOP

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