WOD – Monday 5/7

How are everyone’s push-ups going so far? Remember we need 20,000 in the month of May. Some more announcements….

Sunday yoga is back with Michelle at 10am.

Murph is on Monday, May 28th. You can do it in any way, shape or form. Participation alone is what’s important. Mini Murph, partner Murph, Cindy Murph, weighted Murph, etc. Doors will open at 8am. Post WOD brunch, games, and fun!

Due to popular demand, PortSwole will be continuing! We will decrease volume per day, and days per week so that you can add on PortSwole work to group class. There’s a 2x and 3x a week option.

The next PortFit is going to be a running class with a priority on building aerobic capacity. There will be 2 to 3 days a week of programming sent to participants. Programming can be completed on your own time similar to PortSwole, before class, instead of class or even after class. An example of a PortRun day might be…

2 rounds
200m run
Rest 1:00
400m run
Rest 1:30
800m run
Rest 3:00

Get in touch with Justin or Sophie if you’re interested in either PortFit option!

Spend 2 minutes in Z1
Then, 2 to 3 rounds
20 air squats
10t hip circles each side
10 cat/cows
20t walking lunges

The Port squat mobility series

A. Wide stance box squat – build to a 1RM in 6 to 8 sets
*less experienced athletes can perform 5×3 building in weight.
B. Bulgarian split squats – 4x6e; AHAP
Make sure when you are completing the box squat, set up and execution all follow the important performance cues. Really wide stance to ensure a completely vertical shin. Box height should allow the squat just to parallel. Do not rock out of the bottom of the squat. Simply stay tight and drive through the heels.
When you set up for the Bulgarian split squats, one foot should be elevated and can either be on the top of the foot or the toe. The most important piece is the back knee moves straight down, while the front knee stays over the ankle. Holding either DB’s or KB’s. AHAP for all 4 sets.

10 power cleans (135/95#)
50 air squats
10 front squats
50 air squats
10 S2OH
50 air squats
10 thrusters
15 min time cap
Fast. Weight will be tough to pick. Think about which movement is the hardest one for you and load the bar accordingly. In order for this workout to be effective, the barbell movements should be unbroken but hard.

Accessory Work
Banded leg curls – accumulate 100t
Banded ab pull-downs – accumulate 100

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