You’re the boss….Ok, just kidding

A. 10:00 EMOM of:
5 Push Press
B. Choose your own Handstand Adventure
C. 4 sets of:
10 Burpee Box Jumps (24/20)
1:00 Row or AD
3:00 Rest

Notice how the WODFather gives you lots of choices, except when it comes to burpee box jumps? It's his way of letting you know that he wants you to have fun, but he's still the BOSS! ;-)

This Friday is the LAST NIGHT of Friday Night Fever. I'll be honest....I'm a little sad to see it go! If you haven't been to the Fortress for FNF yet, then don't miss your chance. It's a fun event not only for the participants, but the spectators as well! Just bring your best cheering, clapping and woot-wooting, and get ready for some fun! If nothing else, just bring your kids up and let them jump in the bounce house and eat popcorn until they are dead-tired!

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“The 7 never-fail peak performance exercises that take you from good to great in any sport…in record time”

Wall Climb Wednesday

A. For Reps:
5:00 AMRAP @ 90%
1 Wall Climb
6 cal Row
3:00 Rest
5:00 AMRAP @ 90%
10 steps Overhead Walking Lunges
20m Shuttle Run (11 mats, 66 feet. Down and back, down and back)
3:00 Rest
5:00 AMRAP @ 90%
.1mi AD
10 KB Swings (24/16)
3:00 Rest
5:00 AMRAP @ 90%
5 DB Snatch - right arm
5 DB Snatch - left arm
10/5 Push-ups

Every now and then something works out so perfectly, it brings a tear to my eye. Take for example, the fact that we're doing Wall Climbs on a Wednesday....that makes me happy. I like things to be rhyme-ey and fun.

You'll notice that each AMRAP portion of this workout is to be done at 90%. That's damn near everything you have! You should be able to attack each portion of this with that super high intensity, because we're giving you a 3:00 rest between sets. Feel the REST LOVE!

It’s like the Easter Bunny, only totally BADASS

A. 4 sets of:
2 Front Squats
2 Thrusters
:20 Rest
4.4.4 C2B Pull-ups (:10 rest b/w 4’s)
3:00 Rest
B. 16:00 EMOM of:
Odd: 8-10 Hang Squat Cleans
Even: 10-12 Bar Facing Burpees

Tell me that Joe doesn't look like an ultra-hip Easer Bunny sidekick!? I'm sure if he came hopping over to your house, that your kids would run screaming the other direction. "Hey....want some CANDY!?" 

Speaking of hopping, there's a little hopping in the workout - BAR hopping that is. And no...not THAT kind of bar hopping. The other kind that is slightly less fun. But then again, if you're going to have a barbell, and you're going to be doing burpees, you might as well jump over your barbell!

It’s an adventure….and you get to choose it

A. 3 sets of:
6-8 DB Romanian Deadlifts @ 3111
1:30 Rest
6-8 CGBP @ 21X1
1:30 Rest
B. 3 sets, choosing your own sequence every set, of:
10 Hang Power Cleans
15 Box Jumps w/ Step Down (24/20)
20 Double-unders
300m Row
.4mi AD
3:00 Rest

Now, if I told you I wanted you to do romanian deadlifts, but keep the load light, how could I ENSURE that nobody went too heavy? Tell you that you had to use dumbbells, of course! What we're looking for with these RDL's, is perfect form. Back tight, knees slightly bent, load stays close to the body. Simple as that!

For the 2nd part of the workout, it is a choose your own adventure. Well, kind of. You get to choose the order you do the movements, and you should pick a different order each round. It's a mental exercise as much as it is physical!

I don't want you guys to get too please make sure you're sitting down. I FINALLY convinced Bill to do the old switch-a-roo with me! Starting tomorrow morning, he'll be home with the kids, and I'll be at the gym! (thowing confetti!!!) I'm super excited to spend my days at the Fortress with you guys. I kids are super cool and all....but Mommy needs a break FOR THE LOVE OF GOD. So, yeah. SUPER looking forward to giving the Fortress my special "touch" and flare. :-)

15.4 is……Handstand Push-ups

Open 15.4

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds.

Or for us mere mortals......there is a scaled division!

10 Push Press
10 Cleans

I know this picture is blurry, but it's EPIC. This is Chris KILLING HIMSELF to get a new PR on 15.1a. Did he receive the bar too low? Yes. Were his elbows through fast enough? Nope. But all of that is ok, because it was epic. Chris wasn't making sacrifices to his form that would have ended with an injury....he was simply cleaning the heaviest thing he'd ever cleaned. Just a little perspective for you - as the weight gets heavier, there will be breakdowns in your form, but you should never EVER put yourself at risk of injury, no matter how epic your lift might be.

Feeling Pretty?

A. 10:00 EMOM of:
3 Push Presses
2 Push Jerks
B. 4 sets of:
40m Handstand Walk
Rest as Needed
C. 4 sets @ 95%
15 KB Swings (32/24)
:50 AD
3:00 Rest

(And all our gymnastics loving friends REJOICED!) If you aren't comfortable being upside down, don't worry - there are scaling options! But if walking on your hands makes you feel like a pretty, pretty pony (like John), then feel free to handstand walk to your heart's content!

Don't forget - There are no classes this Thursday evening, with the exception of the 21-Day Kickstart group. BUT - if you'd still like to come up and watch the live announcement of 15.4, we'll be there!