Warmup: 4 Rounds of
12! of
Calorie Row
Situps
Walking Lung steps
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WOD: For Time
24-21-18-15-12-9-6-3
Wall Balls 20/14#
Burpees
Run around the building after each set
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Endurance:
Same as main class!
Kids, don’t try this at home.
Warmup: 10 minutes of
8 Good Mornings
8 push ups
8 ring rows
8 wall balls
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Shoulder Press 6x2
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WOD: “Jackie”
For Time
1000 Meter Row
50 Thrusters 45/33#
30 Pullups
Warmup: 5 Rounds
10 medball cleans
10 medball presses
10 medball wall slams
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On the Minute x 15 mins
2 Clean & Jerks
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5x 1 minute on -1 minute off
Max Rep Burpees
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Endurance:
OTM X 30 MINS
Odd Minutes: 15/12 Calorie Row
Even Minutes: 10 Box Jump and Overs
Super Saturday
WOD: “Double Helen”
3 Rounds for Time
800 meter run
42 KBS 55/35#
24 Pullups
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Sunday
Sunday Funday @ 7 am ~ Everyone welcome -even non member
Open Gym 7-9 am
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Monday
Warmup: 4 Rounds
3 Inch Worms
20 meter grapevine
8 Medball Russian twist
20 meter butt kicks
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Back Squat 5x6
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WOD: 5 Rounds for Time
10 Front Squats 135/95 (taken from the floor)
15 Pushups
20 Double Unders
Warmup: 10 minutes of
10 Calorie row
10 situps
10 lunges
10 ring rows
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WOD: 4 Rounds for Time
5 Double KB Deadlifts
10 Double KB Front Squats
15 Double KB Step-ups 20/16”
Double KB Dumpster Dash
Warmup: 4 Rounds of
20 meter power skip
10 PVC shoulder pass throughs
20 jumping jacks
10 kbs
+++++++++++++++++++++++++++
WOD: Teams of 2 athletes
For Time:
42-30-18 of
Squat Clean 135/95#
Ring Dips
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Endurance:
5 Rounds for Time
500 meter row
20 pushups
30 situps
40 cal bike
Warmup: 10 minutes of
10 wall ball push presses
10 med ball cleans
10 alternating power skips on ball
10 jumping lunges
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WOD: Not for Time
25 Push Presses
50 GHD or Weighted Situps
75 Deadlifts @ Push press weight
100 Pushups
**This workout is not for time
**Athlete picks the weight and rep scheme
**Weight picked cannot decrease but can increase
Warmup: 3 Rounds of
1 Dumpster Dash
2 Forward Rolls
3 Plank to prayer
4 kbs
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Dominate the Day is a nonprofit 501(c)(3) organization created to honor the life and legacy of Jordan Sebastian. In order to understand what we are all about, you must learn about Jordan. As a little boy, he was loving, adorable, funny, and super athletic. We used to joke that Jordan never walked anywhere--he jumped, ran, climbed, and bounced instead. He was enthusiastic about everything. Growing up he worked incredibly hard at school and sports, striving to be better at whatever he tackled. He was respectful of his parents, teachers, coaches and adults in general. He realized that, despite all his intelligence and talent, he could always learn to be better, especially if he was reverent and respectful of the adults he trusted.
As a young adult, he was kind, gorgeous, still funny, a football genius. He was an incredibly loyal, forgiving, and loving family man. Jordan played Division 1 football, earning his degree in English from the University of Rhode Island and then worked at his high school alma mater, The Hopkins School, where he was loved and revered by his students and colleagues. Then, at 24 years old, out of nowhere, Jordan was diagnosed with cancer. And yet, despite this horrible news, Jordan continued to fight with the same vigor and live with the same grace he always had. He remained positive, powering through pain, procedures and treatment with hope. He gave us all hope; he continued to work and coach and mentor young people, and most importantly, he kept his faith in God.
At one point in the hospital, even after more bad news, Jordan said “I never feel like I’m not winning.” That statement captures Jordan’s positive mental attitude and the incredible perspective he held throughout his life. No matter how challenging the obstacle, Jordan never quit. And even now, while Jordan is no longer on this earth, he continues to inspire others to live with hope, to be better, and to dominate each and every day. The Dominate the Day Foundation is our way of carrying out his legacy by continuing what he was passionate about--coaching, mentoring and teaching kids. Jordan remains a shining example of what it means to be a great human being.
"Sebastian Strong" is a workout that was created by Elm City to honor, support and remember one of our own! This workout was first done on September 17, 2017 and will be done every year to honor this amazing human being.
3 Rounds of:
1 Minute Max Rep Burpees
1 Minute Max Rep Hang Cleans 75/45#
1 Minute Max Rep Box Jumps 20/16"
1 Minute Max Rep Jerks 75/45#
1 Minute Max Calorie Row
1 Minute Rest
*Score = Total number of reps completed!
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Endurance:
OTM x 24 minutes
100 meter sprint
Also, happy birthday to these two. :P
Keep up the strong work, Nate!
Super Saturday
10 Rounds for Time
400 Meter Run
2 Rope Climbs
12 Alternating DB Snatches 50/35#
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Sunday
Sunday Funday @ 7 am ~ Everyone welcome even non members
Open Gym @ 8 am
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Monday
Warmup: 10 minutes of
10 lunges
10 oly bar press
10 bent over rows
10 ball slams
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WOD: “Glenn Pendley”
This memorial WOD is dedicated to Coach Glenn Pendlay who lost his battle to cancer on September 5, 2019. He was just 48 years old at the time of his tragic passing.
Pendlay was a USA Weightlifting Level 5 coach, the highest honor one can receive in the position, and his impact managed to earn a variation of a barbell row named after him. Throughout his illustrious career, Pendlay coached athletes at every level of competition, producing nearly 100 national champions at all levels.
Pendlay was truly a legend in the Olympic Weightlifting community.
For Time:
1000 meter row
10 Ground to Over head 135/95#
750 meter row
10 Ground to Over head
500 meter row
10 Ground to Over head
250 meter row
10 Ground to Over head
Warmup: 10!
Ball Slams
Russian Twist with ball
10 meter back pedel
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OTM x 8 minutes
2 bench presses
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WOD: 10!
KBS 70/55#
Weighted Situps
2x Mountain Climbers
200 meter row