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7 Wonders

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Workout

Tuesday

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” - Jim Kwik We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”... we won’t feel like ourselves. But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.” The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth... it is.

Metcon

7 Wonders (Time)

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

700/500 Meter Row

3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)

SUBS
TOES TO BAR
Reduce Reps
Feet as High as Possible
Knees to Elbows, Chest, Waist
Strict Toes to Bar (4)
Toe Raises
GHD Sit-ups
Weighted AbMat Sit-ups

ROW
600/400 Meter Run or Ski Erg
40/30 Calorie Assault or Echo Bike

DESCRIPTION
This balanced workout includes gymnastics, weightlifting, and mono-structural pieces
You'll complete all 63 reps before advancing to the rower
The workout flows like this:
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
700/500 Meter Row
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
700/500 Meter Row
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
7 Deadlifts + 7 Toes to Bar + 7 Push Press
The intended time range for this piece is between 12-20 minutes
BARBELL MOVEMENTS
The barbell movements today are designed to be completed ideally unbroken
Use one weight for both lifts based off the more challenging movement - the push press
This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh
The deadlift will feel relatively light compared to the push press
Note that there is no re-bend of the knees after extension in the push press
TOES TO BAR
Choose a number for toes to bar that you can complete ideally unbroken throughout the workout
If you're on the fence about 7 unbroken reps, consider reducing the reps or chooseing a variation from "subs"

Body Armor

Gym & Home WOD

Metcon (No Measure)

Alternating Double Tabata x 4 Rounds:
A) :40s On - Fluitter Kicks, :20s Off
B) :40s On - Hollow Rocks, :20s Off

STIMULUS
Today's Body Armor is related to last week's midline effort, but now with twice the duration ("Double Tabata")
We'll cycle back and forth between the stations for a total of 8 minutes

Home WOD

3 Rounds: 7 Double DB DL, 7 TTB, 7 Double DB PP
150' Walking Lunge
3 Rounds: 7 Double DB DL, 7 TTB, 7 Double DB PP
150' Walking Lunge
3 Rounds: 7 Double DB DL, 7 TTB, 7 Double DB PP
Rx - 50's/35's

Whiteboard:

Tuesday, July 21, 2020

Male Clients