Effectus Functional Integrated Training: 2014

Monday, November 3, 2014

WOD Format

Bodyweight and 5 skills training until the new year.

Occasionally we will mix in a pure interval or resistance training day, but we are going to push everyone to master the Effectus Workout (warm up) along with the 5 essential skills of Handstand, Lever, Muscle Up, Pistol, and Back Bridge. 60 days of development to look forward to.

One Love

Sunday, October 26, 2014

Sunday 11/2/14

Walking Overhead Lunges (weight plates)

6 Full Length Laps

Saturday 11/1/14

Kettlebell Long Cycle

1 minute on
3 minutes off

5X

Friday 10/31/14

Kettlebell Get Up
1 minute Right
1 minute Rest
1 minute Left
1 minute Rest

4X

Thursday 10/30/14

Kettlebell High Pull
Rest
Rest
Rest
Dip
Rest
Rest
Rest

30 seconds each station
4X

Wednesday 10/29/14

Kettlebell Thruster
Rest
Rest
Rest
Pull Up
Rest
Rest
Rest

30 seconds each station
4X

Tuesday 10/28/14

Kettlebell Snatch
1 minute Right
1 minute Left
1 minute Rest

5X

Monday 10/27/14

Kettlebell Swing
Rest
Air Squat
Rest
Pull Up
Rest
Dip
Rest

30 seconds Each Station
3X

Monday, October 20, 2014

Sunday 10/26/14

Intervals

Saturday 10/25/14

Bodyweight

Friday 10/24/14

Bodyweight

Thursday 10/23/14

Intervals

Wednesday 10/22/14

Bodyweight

Tuesday 10/21/14

Bodyweight

Monday 10/20/14

Intervals

Saturday, October 11, 2014

Sunday 10/19/14

*Mushin Closed*

100 Burpees

Saturday 10/18/14

Bodyweight

Friday 10/17/14

KB Long Cycle

1 minute on / 1 minute off

8X

Thursday 10/16/14

KB Snatch

1 minute Right / 1 minute Left / 1 minute Rest

4X

Wednesday 10/15/14

Bodyweight

Tuesday 10/14/14

High Pull

30 seconds on / 90 seconds off

8X

Monday 10/13/14

Thruster

30 seconds on 90 seconds off

8X

Tuesday, October 7, 2014

Sunday 10/12/14

**Mushin Closed**

Run 5K

Saturday 10/11/14

Kettlebells

Friday 10/10/14

Bodyweight

Thursday 10/9/14

Bodyweight

Wednesday 10/8/14

Kettlebells

Tuesday 10/7/14

Bodyweight

Monday 10/6/14

Bodyweight

Thursday, October 2, 2014

Sunday 10/5/14

Box Jump Burpee

1 minute on / 1 minute off

6X

Saturday 10/4/14

Hindu Push Up
Hindu Squat

1 minute each exercise
7X

Friday 10/3/14

Bodyweight

Thursday 10/2/14

KB Swing
Rest
Pull Up
Rest
Rowing
Rest

30 seconds on /40 seconds off
4X

Saturday, September 20, 2014

Wednesday 10/1/14

Bodyweight

Tuesday 9/30/14

Bodyweight

Monday 9/29/14

Bodyweight

Sunday 9/28/14

Rowing

30 seconds / 90 seconds rest

8X

Saturday 9/27/14

Overhead Squat

100 reps

95lbs

Friday 9/26/14

Bodyweight

Thursday 9/25/14

KB Double Swing

Rest

KB Double Push Press

Rest

30 seconds each station

Wednesday 9/24/14

Bodyweight

Tuesday 9/23/14

Thruster

100 reps

95lbs

Monday 9/22/14

Bodyweight

Sunday, September 14, 2014

Sunday 9/21/14

Sprint / Plyo

Saturday 9/20/14

HSPU 30 Reps
Rest 5 minutes
Push Press 75% Bodyweight 30 Reps

Friday 9/19/14

Deadlift

5-5-5-5-5

Thursday 9/18/14

Bodyweight

Wednesday 9/17/14

Bodyweight

Tuesday 9/16/14

Bodyweight

Monday 9/15/14

Thruster

30 seconds on / 2 minutes off

Rowing

30 seconds on / 2 minutes off

4X

Saturday, September 6, 2014

Sunday 9/14/14

*Mushin Closed*

Run 5K

Saturday 9/13/14

Kettlebells

Friday 9/12/14

Bodyweight

Thursday 9/11/14

Kettlebells

Wednesday 9/10/14

Bodyweight

Tuesday 9/9/14

Kettlebells

Monday 9/8/14

Bodyweight

Tuesday, September 2, 2014

Sunday 9/7/14

Rowing

30 seconds on / 90 seconds off

8X

Saturday 9/6/14

Bodyweight

Friday 9/5/14

High Pull

30 seconds on / 90 seconds off

8X

Thursday 9/4/14

Bodyweight

Wednesday 9/3/14

Thruster

30 seconds on / 90 seconds off

8X

Sunday, August 24, 2014

Tuesday 9/2/14

*No 7:15am Class / Mushin reopens at 1:00pm*

Bodyweight

Monday 9/1/14

*Mushin Closed*

Walking Lunge 50 meters
Cat Crawl 50 meters

3X

Sunday 8/31/14

*Mushin Closed*

Run 5K

Saturday 8/30/14

*Mushin Closed*

100 Burpees

Friday 8/29/14

Bodyweight

Thursday 8/28/14

Kettlebell Snatch

1 minute Right
1 minute Left
1 minute Rest

5X

Wednesday 8/27/14

Bodyweight

Tuesday 8/26/14

KB Overhead Swing
Rest
Hindu Push Up
Rest
Pull Up
Rest

1 minute each station
3X

Monday 8/25/14

*No 6:30am E FIT today*

Bodyweight

Sunday, August 17, 2014

Sunday 8/24/14

Sprint / Plyo

Saturday 8/23/14

Bodyweight

Friday 8/22/14

Strength

Deadlift

Thursday 8/21/14

Bodyweight

Wednesday 8/20/14

Strength

Overhead Press

Tuesday 8/19/14

Bodyweight

Monday 8/18/14

**No Morning Class**

Strength

Front Squats

Monday, August 11, 2014

Sunday 8/17/14

Mushin Closed

Run 5K

Saturday 8/16/14

Kettlebells

Friday 8/15/14

Bodyweight

Thursday 8/14/14

Kettlebells

Wednesday 8/13/14

Bodyweight

Tuesday 8/12/14

Kettlebells

Monday 8/11/14

Bodyweight

Sunday, August 3, 2014

Sunday 8/10/14

Bodyweight

Saturday 8/9/14

Strength

Friday 8/8/14

Bodyweight

Thursday 8/7/14

Endurance

Wednesday 8/6/14

Bodyweight

Tuesday 8/5/14

Strength

Monday 8/4/14

Bodyweight

Sunday, July 27, 2014

Sunday 8/3/14

Sprint Intervals

Saturday 8/2/14

Bodyweight

Friday 8/1/14

Power Training

Thursday 7/31/14

Bodyweight

Wednesday 7/30/14

Strength

Tuesday 7/29/14

Bodyweight

Monday 7/28/14

Strength Endurance

Sunday, July 20, 2014

Sunday 7/27/14

**Mushin Closed**

Run 5K

Saturday 7/26/14

Box Jump Burpee

1 minute on / 1 minute off

Friday 7/25/14

Bodyweight Trianing

Thursday 7/24/14

Overhead Press

3-3-3-3

Deadlift

3-3-3-3

Wednesday 7/23/14

Bodyweight Training

Tuesday 7/22/14

Floor Press Right
Rest
Floor Press Left
Rest
Split Squat Right
Rest
Split Squat Left
Rest

30 seconds each station
4X

Monday 7/21/14

Bodyweight Training

Monday, July 14, 2014

Sunday 7/20/14

Double Unders
Rest
Heavy Rope Doubles
Rest
Jumping Pull Up
Rest
Air Dyne
Rest

30 seconds each station
3X

Saturday 7/19/14

Bodyweight Training

Friday 7/18/14

Front Squat
Overhead Press
Pull Up

Do in a circuit fashion resting between exercises
do 4-6 reps each exercise and complete 4 rounds

Thursday 7/17/14

Bodyweight Training

Wednesday 7/16/14

Get Up

1 minute Right / 10 seconds Rest
1 minute Left / 10 seconds Rest
1 minute Rest

6X

Tuesday 7/15/14

Bodyweight Training

Monday 7/14/14

Rowing 30 seconds
Rest 30 seconds
Push Up 30 seconds
Rest 30 seconds
Pull Up 30 seconds
Rest 30 seconds
Squat 30 seconds
Rest 30 seconds
4X

Tuesday, July 8, 2014

Sunday 7/13/14

Bodyweight

Saturday 7/12/14

Sprint / Plyo

Friday 7/11/14

Bodyweight

Thursday 7/10/14

Double Kettlebells

Swing 30 seconds
Front Squat 30 seconds
Push Press 30 seconds
Rest 90 seconds

6X

Wednesday 7/9/14

Bodyweight

Tuesday 7/8/14

Thruster
Rest
Rest
Rest
High Pull
Rest
Rest
Rest

30 seconds each station
4X

Friday, June 27, 2014

Monday 7/7/14

**Mushin Reopens at 5:30pm**

Bodyweight Training

Sunday 7/6/14

**Mushin Closed**

Hill Sprints

20-30 meters

Sprint Up / Walk Down

12X

Saturday 7/5/14

**Mushin Closed**

Walking Lunge
100 meters forward
100 meters backward

Crawl
100 meters forward
100 meters backward

2X

Friday 7/4/14

**Mushin Closed**

Handstand Practice

Burpees 30 seconds on / 30 seconds off 5X

Thursday 7/3/14

Long Cycle

1 minute on
1 minute off

6X

Wednesday 7/2/14

Bodyweight Training

Tuesday 7/1/14

Kettlebell Snatch

1 minute Right
1 minute Left
1 minute Rest

6X

Monday 6/30/14

Bodyweight Training

Sunday, June 22, 2014

Sunday 6/29/14

Bike
Rest
Row
Rest
Run
Rest
Heavy Jump Rope
Rest
Heavy Rope Slam
Rest

30 seconds on / 5 seconds off each station

3X

Saturday 6/28/14

Thruster
Rest
Rest
Rest
Pull Up
Rest
Rest
Rest

30 seconds on / 5 seconds

5X

Friday 6/27/14

Bodyweight Training

Thursday 6/26/14

Deadlift

5-5-5-5-5

Alternate Sets with

Overhead Press

5-5-5-5-5

Wednesday 6/25/14

Bodyweight

Tuesday 6/24/14

High Pull
Rest
Rest
Rest
Push Press
Rest
Rest
Rest
Jump Squat
Rest
Rest
Rest

30 seconds each station / 5 seconds off
3X

Monday 6/23/14

Bodyweight Training

Monday, June 16, 2014

Sunday 6/22/14

Sprint / Plyo

Saturday 6/21/14

Kettlebell Get Up

Right Side
Rest
Left Side
Rest

1 minute each station
3X

Crawling
1 minute on / 1 minute off
3X

Friday 6/20/14

Box Jump Burpee

1 minute on / 1 minute off

6X

Thursday 6/19/14

Kettlebell

Snatch Left
Snatch Right
Rest

1 minute each station
5X

Wednesday 6/18/14

Bodyweight Training

Muscle Up 6 reps
Pistol 6 reps each leg

AMRAP in 15 minutes

Tuesday 6/17/14

Kettlebell

1 Arm Floor Press Right
Rest
1 Arm Floor Press Left
Rest
Front Squat Right
Rest
Front Squat Left
Rest

30 seconds each station
5X

Monday 6/16/14

Kettlebell Swing Overhead
Rest
Hindu Push Up
Rest
Knees to Chest Chin Up
Rest

1 minute each station
3X

Friday, June 6, 2014

Sunday 6/15/14

100 Burpees

Saturday 6/14/14

Bodyweight Training

Friday 6/13/14

Kettlebell

Swing
Right Front Squat
Right Push Press
Swing
Left Front Squat
Left Push Press
Rest
Rest

30 seconds on / 5 seconds off each station
4X

Thursday 6/12/14

Rowing
Rest
Push Ups
Rest
Pull Ups
Rest
Sit Ups
Rest
Squats
Rest

30 seconds each station
6X

Wednesday 6/11/14

Bodyweight Training

Tuesday 6/10/14

Overhead Squat

5-5-5-5-5

Monday 6/9/14

**NO CLASS AT 6:30AM TODAY**

Bodyweight Training

Sunday, June 1, 2014

Sunday 6/8/14

Sprints and Plyos

Saturday 6/7/14

Bodyweight Training

Friday 6/6/14

Front Squat

3-3-3-3

Overhead Press

3-3-3-3

Thursday 6/5/14

Bodyweight

Thursday 6/5/14

Bodyweight

Wednesday 6/4/14

Kettlebell Long Cycle

1 minute on / 2 minutes off

6X

Tuesday 6/3/14

Deadlift

3-3-3-3-3

Monday 6/2/14

Bodyweight Training

Wednesday, May 28, 2014

Sunday 6/1/14

Running 30 seconds on / 90 seconds off
Biking 30 seconds on / 90 seconds off
Rowing 30 seconds on / 90 seconds off
Burpees 30 seconds on / 90 seconds off

3X

Saturday 5/31/14

Kettlebell Get Up

1 minute Right

1 minute Rest

1 minute Left

1 minute Rest

Friday 5/30/14

Bodyweight Training

Thursday 5/29/14

Kettlebell Snatch

1 minute right
1 minute left
2 minutes rest

5X

Wednesday 5/28/14

Bodyweight Training

Sunday, May 18, 2014

Tuesday 5/27/14 Mushin Opens at 1pm

*Mushin Opens at 1pm*

Bodyweight Training

Monday 5/26/14 Mushin Closed

*Mushin Closed*

Sprints

50-100 meters for 15-8 reps (max total 800 meters in distance)

Sunday 5/25/14 Mushin Closed

*Mushin Closed*

Burpees

30 seconds on / 30 seconds off
8X

Saturday 5/24/14 Mushin Closed

*Mushin Closed*

Run 5K

Friday 5/23/14

Bodyweight Training

Thursday 5/22/14

Bodyweight Training

Wednesday 5/21/14

Thruster 95lbs for 30 seconds
Rest 120 seconds
High Pull 95lbs for 30 seconds
Rest 120 seconds

4X

Tuesday 5/20/14

Row 500 meters
Overhead Squat 45lbs for 100 reps
Knees to Elbows 100 reps
Row 500 meters

Monday 5/19/14

Run 400 Meters or 90 seconds
40 Pull Ups
80 Push Ups
200 Squats
40 Pull Ups
80 Push Ups
Run 400 Meters or 90 seconds

Monday, May 12, 2014

Sunday 5/18/14

Sprints / Plyos

Saturday 5/17/14

Kettlebells

Friday 5/16/14

Bodyweight

Thursday 5/15/14

Kettlebells

Wednesday 5/14/14

Bodyweight

Tuesday 5/13/14

Kettlebells

Monday 5/12/14

Bodyweight Training

Monday, May 5, 2014

Sunday 5/11/14

8 Station Circuit

1 minute each station

2X

Saturday 5/10/14

Overhead Squat

5-5-5-5-5

Friday 5/9/14

Bodyweight Training

Thursday 5/8/14

Deadlift

5-5-5-5-5

Wednesday 5/7/14

Bodyweight Training

Tuesday 5/6/14

High Pull

95lbs

30 seconds on / 90 seconds off

6X

Monday 5/5/14

Thruster

95lbs

30 seconds on / 90 seconds off
6X

Saturday, April 26, 2014

Sunday 5/4/14

Sprint / Plyo

Saturday 5/3/14

Bodyweight Training

Friday 5/2/14

Bodyweight Training

Thursday 5/1/14

Bodyweight Training

Wednesday 4/30/14

Front Squat

5-5-5

Jump Squat

3-3-3

Tuesday 4/29/14

Pull Up

5-5-5

High Pull

3-3-3

Monday 4/28/14

Overhead Press

5-5-5

Push Press

3-3-3

Sunday, April 20, 2014

Sunday 4/27/14

Rowing

30 seconds on / 90 seconds off

8X

Saturday 4/26/14

Overhead Squat

3-3-3-3-3

Friday 4/25/14

Kettlebell Long Cycle

1 minute on / 1 minute off

6X

Thursday 4/24/14

Bodyweight Training

Wednesday 4/23/14

Front Squat

3-3-3-3-3

Tuesday 4/22/14

KB Snatch Right

Rest

KB Snatch Left

Rest

1 minute each station

Monday 4/21/14

Bodyweight Training

Sunday, April 13, 2014

Sunday 4/20/14

Sprinting

Rowing

Rest

Running

Rest

Biking

Rest

Ropes (doubles)

Rest

30 seconds each station

Saturday 4/19/14

Bodyweight Training

Friday 4/18/14

Double Unders

30 seconds on / 2 minutes off

8X

Thursday 4/17/14

Get Up Right
Rest
Get Up Left
Rest

1 minute each station
4X

Wednesday 4/16/14

Inverted Ring Row
Rest
Rest
Rest
Pull Up
Rest
Rest
Rest

30 seconds each station
4X

Tuesday 4/15/14

Kettlebell Swing 32kg
Rest
Rest
Rest
Kettlebell Front Squat 2-16kg
Rest
Rest
Rest

30 seconds each station
4X

Monday 4/14/14

HSPU 5 reps
Air Squat 20 reps

AMRAP in 12 minutes

Wednesday, April 9, 2014

Sunday 4/14/14

Sprints
Plyos

Saturday 4/13/14

Walking Overhead Lunge 45lbs
Rest
HSPU
Rest
Box Jump 36"
Rest
Pull Up
Rest

1 minute each station

2X

Friday 4/12/14

Kettlebell Long Cycle

1 minute on / 2 minutes off

5X

Thursday 4/10/14

Muscle Ups 5

Pistols 5 each leg

AMRAP in 12 minutes

Wednesday 4/9/14

Thruster 95lbs

30 seconds on / 120 seconds off

6X

Sunday, April 6, 2014

Tuesday 4/8/14

Box Jump Burpee

30 seconds on/ 90 seconds off

8X

Monday 4/7/14

Lever Practice 15 minutes

Knees to Elbows for Beginners

Sunday, March 30, 2014

Sunday 4/6/14

Front Squat 3-3-3-3

Overhead Press 3-3-3-3

Alternate between both exercises

Saturday 4/5/14

Handstand Practice for 15 minutes

Friday 4/4/14

Form Running

Plyometrics

Sprints

**5:30pm only will have band sprints**

Thursday 4/3/14

KB Snatch
KB Get Up

Beginners
-Practice 1 of the movements for 15 minutes

Proficients
-Do 5 Snatches Then 1 Get Up Alternating for 15 minutes

Wednesday 4/2/14

Pistol Goal 30 each leg

Muscle Up Goal 30

*Alternate between exercises for 12 minutes

Burpees 30 seconds on / 30 seconds off
3X

Tuesday 4/1/14

KB Thruster 2-16kg

KB High Pull 32kg

30 seconds on / 90 seconds off
Alternating Exercises
4X

Monday 3/31/14

Row 300 meters
Pull Up 20 Reps
Push Up 40 Reps
Box Jump 18" 30 Reps
Squat 60 Reps
Row 300 meters

Goal 8 Minutes or Less

Time Cap 15 Minutes

Sunday, March 16, 2014

Sunday 3/23/14 WOD

Rowing

30 seconds on / 90 seconds off
6X

Saturday 3/22/14 WOD

KB Swing
Rest
Rest
KB Snatch Right
Rest
Rest
KB Snatch Left
Rest
Rest
KB Long Cycle
Rest
Rest
KB Front Squat
Rest
Rest

30 seconds each station
3X

Friday 3/21/14 WOD

Bodyweight Training

Thursday 3/20/14 WOD

Deadlift

5-5-5

Push Press

5-5-5

Wednesday 3/19/14 WOD

Bodyweight Training

Tuesday 3/18/14 WOD

Front Squat

5-5-5

Overhead Press

5-5-5

Monday 3/17/14 WOD

Bodyweight Training

Sunday, March 9, 2014

Sunday 3/16/14 WOD

Sprint Day

8-10 second sprints

Saturday 3/15/14 WOD

KB Thruster 1 minute
Rest 1 minute
KB High Pull 1 minute
Rest 1 minute

4X

Friday 3/14/14 WOD

Bodyweight Training

Thursday 3/13/14 WOD

KB Get Up

Max Reps in 15 minutes

Wednesday 3/12/14 WOD

Bodyweight Training

Tuesday 3/11/14 WOD

KB Long Cycle

Max Reps in 15 minutes

Monday 3/10/14 WOD

KB Snatch

Max Reps in 15 minutes

Tuesday, March 4, 2014

Sunday 3/9/14 WOD

Bodyweight Training

Saturday 3/8/14 WOD

KB Swing 32KG
Rest
Barbell Push Press 75lbs
Rest
KB High Pull 32KG
Rest
Barbell Front Squat 75lbs
Rest

30 seconds on / 5 seconds off at each station
3X

Friday 3/7/14 WOD

Bodyweight Training

Thursday 3/6/14 WOD

Sprint Day

Running
Rest
Rest
Biking
Rest
Rest
Rowing
Rest
Rest

30 seconds on / 5 seconds off at each station
3X

Wednesday 3/5/14 WOD

Kettlebell
-Snatch Right/ Snatch Left
-Clean Right/ Clean Left
-Front Squat Right/ Front Squat Left
-Push Press Right/ Push Press Left
-Rest/ Rest

30 seconds each side/ 5 seconds transfer time
3X

Tuesday 3/4/14 WOD

Bodyweight Training

Sunday, March 2, 2014

Monday 3/3/14 WOD

**No morning class, only evening class today**

Thruster

5-5-5-5-5

KB High Pull

30 seconds on
90 seconds off

5X

Monday, February 24, 2014

Sunday 3/2/14 WOD

Bodyweight Training

Saturday 3/1/14 WOD

Circuit Training

Friday 2/28/14 WOD

Bodyweight Training

Thursday 2/27/14 WOD

Front Squat
Inverted Row

3 sets of 7-12 reps each

KB Swing

2 sets of 13-20 reps

Wednesday 2/26/14 WOD

Bodyweight Training

Tuesday 2/25/14 WOD

Deadlift

Overhead Press

Pull Up

3 sets of 4-6 reps each

Monday 2/24/14 WOD

Bodyweight Training

Sunday, February 16, 2014

Sunday 2/23/14 WOD

8 station circuit

Saturday 2/22/14 WOD

Bodyweight Training

Friday 2/21/14 WOD

Sprints

12- 6 second efforts

Thursday 2/20/14 WOD

Bodyweight Training

Wednesday 2/19/14 WOD

Overhead Press

3-3-3

Push Press
3-3-3

Tuesday 2/18/14 WOD

Bodyweight Training

Monday 2/17/14 WOD

***No Morning Class. Will have a noon class not on schedule***

Rowing Machine
Rest
Jumping Pull Up
Rest
Sit Up
Rest

30 seconds on / 5 seconds off each station
4X