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All posts by: Brady

Monday, October 9

What is the question of the day? Begin and end the class with 10 rounds of Box Breathing. Start of class standing, with eyes closed. End of class sitting or laying. Breath count for 1 round is:  4 second breath […]

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Tuesday, October 10

What is the question of the day? Begin class with 5 rounds of box breathing. End class with 10 rounds. Standing at the beginning of class. Eyes closed. Seated or laying down at the end of class (you decide). Breath […]

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Wednesday, October 11

What is the question of the day? Begin and end the class with 5/10 rounds of Box Breathing. (See Tuesday) Then Strict Dips 5-5-5-5-5 2:30 clock Find your hardest/best version:  Weighted Ring Dips, Ring Dips, Bar Dips, Bar Dips with […]

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Thursday, October 12

What is the question of the day? Begin class with 5 rounds of Box Breathing. End class with 10 rounds of. (See Tuesday for breath count) Star with Oly complex- 5 sets of   1x Clean Pull + 1x Squat […]

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Friday, October 13

What is the question of the day? Start class with 5 rounds of Box Breathing. End class with 10. (See Tuesday for description) Then Bench Press Warm 10-7-5- Work 5-5-5-5 3:30 clock Superset work sets with 8x Strict Chin Ups. […]

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Saturday, October 14

What is the question of the day? Begin class with 5 rounds of Box Breathing. End the class with 10 rounds of. Two Festivus Games WODS for those who couldn’t make the trip- 2 person teams. WOD1) “Hold my protein […]

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Sunday, October 15

What is the question of the day? Begin class with 5 rounds of Box Breathing. End class with 10 rounds of. (See Tuesday for description) Then 20:00 AMRAP 20x DB Renegade Row, w/ Push Up on each rep 20x Hang […]

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During the month of October at Rocket..

During the month of October at Rocket we won’t be writing weights or scores on the whiteboard. Your name will be up there. Or your super hero WOD name. You’ll also have the chance to put up highlight/comment for the […]

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Monday, October 2

Include monkey bars in the warmup. Scale monkey bars with bar hangs, hand to hand hangs, and lat shrug downs. 3 sets each, alternating: Strict Pull Up Strict Dip Aim for between 5 to 10 reps per set. Scale up […]

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Tuesday, October 3

Include monkey bars in the warm up. Scale with bar hangs (hand to hand?) and/or lat shrug downs. Push Press  10-7-5-5-5 Push Jerk    3-3-3-3 Start 3:30 clock with 5 rep set. Superset (after 1st set of 5) w/ 6 […]

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