Daily WOD

WORKOUT:

25:00 AMRAP Partner

A – 200m Farmers Carry Partner

B – Max Calories

Score = total calories

Aaron was not just a member of our gym; he was a remarkable soul who touched the lives of everyone fortunate enough to know him. His heart was full of kindness, and his spirit radiated positivity, leaving a lasting impact on our community.

Last month, in March 2024, Aaron passed away unexpectedly from undiagnosed Type 1 Diabetes. His departure will leave a void in our community, and Hardware will feel dimmer without his presence.

Let us remember Aaron for the joy and energy he brought into our lives. We will honor his memory by continuing to foster the sense of love, community and friendship that defines our gym and commemorate his legacy with a Memorial Workout on Saturday, April 20th at the 8am/9am/10am classes.

Aaron’s Gofundme – https://gofund.me/70dec22e

CYCLE NOTES: April and Spring are here, and with them the ability to RUN! With race season starting and MURPH approaching , we are on an endurance kick. We started last week with the test run of Jerry, and that’s where this cycle is headed, for a retest of Jerry, with LOTS of running and rowing and endurance-focused strength training.

STRENGTH:

Back Squat:

2x Max Effort (min20-max25)

STIMULUS: Muscular Endurance

WORKOUT:

6x Alternating EMOM

A. 1:00 plank

B. 5 Push Press

STIMULUS: Core endurance for power

Aaron was not just a member of our gym; he was a remarkable soul who touched the lives of everyone fortunate enough to know him. His heart was full of kindness, and his spirit radiated positivity, leaving a lasting impact on our community.

Last month, in March 2024, Aaron passed away unexpectedly from undiagnosed Type 1 Diabetes. His departure will leave a void in our community, and Hardware will feel dimmer without his presence.

Let us remember Aaron for the joy and energy he brought into our lives. We will honor his memory by continuing to foster the sense of love, community and friendship that defines our gym and commemorate his legacy with a Memorial Workout on Saturday, April 20th at the 8am/9am/10am classes.

Aaron’s Gofundme – https://gofund.me/70dec22e

CYCLE NOTES:  April and Spring are here, and with them the ability to RUN! With race season starting and MURPH approaching , we are on an endurance kick. We started last week with the test run of Jerry, and that’s where this cycle is headed, for a retest of Jerry, with LOTS of running and rowing and endurance-focused strength training.

STRENGTH:

Strict Press:

2x Max Effort (min20-max25)

STIMULUS: Muscular Endurance

WORKOUT:

800m Run

AMRAP in Remaining Time:

10 Ring Rows

10 Reverse Burpees

TODAY’S SCHEDULE

9:30 – 10:30am: HIIT BOOTCAMP

9:30 – 10:30am: OPEN GYM

10:00 – 10:45am: KidsFit

10:30 – 11:30am: OPEN GYM

10:45 – 11:30am: HardCORE

10:45 – 11:30am: YouthFit

8am Class

CINDY

20:00 AMRAP

5 Pull -Ups

10 Pushups

15 Air Squats

POWERLIFTING TOTAL

1RM Back Squat

1RM Bench Press

1RM Deadlift

CYCLE NOTES:  Strength will allow you to progress in weight if you are feeling more comfortable with get-ups, or to practice with a single light weight to get more comfortable. The conditioning should challenge you to hold on for as long as they can. Remember, we know are capable of more than their brains think they are.

STRENGTH:

Turkish Get Up:

5/5-4/4-3/3-2/2-1/1

STIMULUS: Use range of motion for maximum efficiency

WORKOUT:

400m Farmers Carry

Break = 8 Burpees

STIMULUS: Mental fortitude

TODAY’S SCHEDULE

6am  and 7am OPEN GYM

9:00am – 10:30am OPEN GYM

12:00pm – 1:00pm GYMNASTICS

4:30pm – 5:15pm YOUTHFIT

4:30pm – 5:30pm OPEN GYM

5:30pm – 6:30pm HIIT BOOTCAMP

5:30pm – 6:30pm YOGA MOBILITY

CYCLE NOTES:  LIFTING MEET PARTICIPANTS SHOULD SEVERELY LIMIT LOAD/INTENSITY ALL WEEK. The goal for you is to work on mobility, sweat enough to feel good, leave fuel in the tank for Saturday. For everyone else, this week is us moving onto an endurance/conditioning focus for the spring. Strength parts of the day are meant primarily to maintain, as well as to emphasize positioning, power and range of motion.

Benchmark! We will be repeating Jerry at the end of April to track progress with endurance. Do not come out too hot in this workout. Pacing will be your best friend!

WORKOUT:

JERRY (30:00 cap)

2k Row

1mi Run

2k Row

STIMULUS: Endurance

CYCLE NOTES:  LIFTING MEET PARTICIPANTS SHOULD SEVERELY LIMIT LOAD/INTENSITY ALL WEEK. The goal for you is to work on mobility, sweat enough to feel good, leave fuel in the tank for Saturday. For everyone else, this week is us moving onto an endurance/conditioning focus for the spring. Strength parts of the day are meant primarily to maintain, as well as to emphasize positioning, power and range of motion.

Today is all about power and maintaining it as the core fatigues. Weights for Push press & pendlay rows should be one bar, set for unbroken and fast sets. Jumping lunges can be VERY challenging for some athletes, so be sure to scale appropriately to something like fast reverse lunges or jump squats.

STRENGTH:

Upper Body Superset (15:00)

5x

A. 10 Push Press

B. 10 Pendlay Rows

STIMULUS: balance spreed with appropriate load

WORKOUT:

Alternating LONG TABATA (8x:30/:15)

A. Jumping Lunges

B. MB Situps

STIMULUS: Core endurance

CYCLE NOTES:  LIFTING MEET PARTICIPANTS SHOULD SEVERELY LIMIT LOAD/INTENSITY ALL WEEK. The goal for you is to work on mobility, sweat enough to feel good, leave fuel in the tank for Saturday. For everyone else, this week is us moving onto an endurance/conditioning focus for the spring. Strength parts of the day are meant primarily to maintain, as well as to emphasize positioning, power and range of motion.

Today should be light & fast. Focus on  range of motion, technique and speed for everyone. Small sets in both the strength and conditioning portions should allow everyone to do everything quickly. Negative pacing (ie, start slow and pick up pace to be sprinting at end),  because we will be shifting focus from strength to endurance in the spring.

STRENGTH:

5x Alternating EMOM (14:00)

A. 6 Goblet Squats for time

B. 12 RKBS

C. Rest

STIMULUS: Race to rest

WORKOUT:

2-4-6-8-10-8-6-4-2

Pull-Ups

Devil’s Press

STIMULUS: Negative pacing attempt

RECOVERY:

Happy baby

Foam roll glutes