Sunday, January 31, 2021

Monday 2-1-21

 Monday 2-1-21


On the 2:00 x 5

3 Front Squats + 3 Back Squats 


On the 2:00 x 5

30 Double Unders 

20 Alternating Dumbbell Hang Snatches (50/35)

10 Sit-ups 


Core Blast:

4 Sets

20 V-ups

20 Penguins

20 Plank Up/Downs

Friday, January 29, 2021

Saturday 1-30-21

 Saturday 1-30-21


Teams of 3

4 Rounds 

120 Double Unders 

90 Single Arm Dumbbell Thrusters (50/35)

60 AbMat Sit-ups 

30 Burpees 

Thursday, January 28, 2021

Friday 1-29-21

 Friday 1-29-21


AMRAP 20

500/400 Meter Row 

20 Kettlebell Swings(53/35)

20 Kettlebell Reverse Lunges (53/35)

20 Kick-Outs 

Wednesday, January 27, 2021

Thursday 1-28-21

 Thursday 1-28-21

Open Gym.


Please text to reserve your spot. A great time to make up a missed workout, improve your mobility, or work on a personal goal!!!😃

Tuesday, January 26, 2021

Wednesday 1-27-21

 Wednesday 1-27-21


EMOM x 6 (Alternating Movements)

10-15 Toes to Bar 

10-15 Push-ups 


EMOM x 6

 8 Deadlifts (225/155)


Conditioning:

AMRAP 12

3 Box Jumps (24/20)

3 Power Snatches (95/65)

3 Overhead Squats (95/65)


*Increase by 3 reps until time expires.

Monday, January 25, 2021

Tuesday 1-26-21

 Tuesday 1-26-21


Conditioning:

AMRAP 4

30 Double Unders

15 Clean and Jerks (75/55)

Rest 2:00


AMRAP 4

30 Double Unders 

12 Clean and Jerks (95/65)

Rest 2:00


AMRAP 4 

30 Double Unders 

9 Clean and Jerks (115/85)

Rest 2:00


AMRAP 4

30 Double Unders 

6 Clean and Jerks (135/95)


Sunday, January 24, 2021

Monday 1-25-21

 Monday 1-25-21


On the 2:00 x 5

3 Front Squats + 3 Back Squats 


On the 2:00 x 5

12/10 Calorie Row 

10 Dumbbell L-Sit Press

10 Dumbbell Burpees 


Core Blast:

4 Sets

20 Side Hip Bridges (10 each)

20 Toe Touches

20 Plank Dumbbell Slides

Friday, January 22, 2021

Saturday 1-23-21

 Saturday 1-23-21


Teams of 2

Row 2000 Meters 

80 Alternating Dumbbell Snatches

60 Dumbbell Box Step-Ups (24/20)


Row 1500 Meters

70 Alternating Dumbbell Clean and Jerks

50 Dumbbell Box Step-Ups (24/20)


Row 1000 Meters

60 Dumbbell Goblet Squats 

40 Dumbbell Box Step-Ups(24/20)


* Dumbbell weight (50/35)

* Time Cap 30:00

Thursday, January 21, 2021

Friday 1-22-21

 Friday 1-22-21


On the 2:00 x 8

3 Position Power Cleans + 1 Jerk


Conditioning:

AMRAP 3

12 Thrusters (75/55)

12 Bar Facing Burpees 

Rest 2:00


AMRAP 3

9 Thrusters (95/65)

9 Bar Facing Burpees

Rest 2:00


AMRAP 3

6 Thrusters (115/85)

6 Bar Facing Burpees 

Wednesday, January 20, 2021

Thursday 1-21-21

 Thursday 1-21-21


Open Gym tomorrow!!! Please text to reserve your spot!😊


Tuesday, January 19, 2021

Wednesday 1-20-21

 Wednesday 1-20-21


EMOM x 6 (Alternating Movements)

10-12 Chest to Bar Pull-ups 

12-16 Alternating Pistols 


EMOM x 6 (Alternating Movements)

35 Double Unders/:35 Double Under Practice 

3 Wall Walks


Conditioning:

30-20-10-20-30

Single Arm Kettlebell Overhead Squats (53/35)

Kettlebell Swings (53/35)

Sit-ups 


Time Cap: 16:00

Monday, January 18, 2021

Tuesday 1-19-21

 Tuesday 1-19-21


Core Blast:

4 Sets:

Work :30/Rest :15

- Alternating Tuck-Ups w/ Clap

- Hollow Hold

- Cross Body V-Ups 

- Arch Hold


Conditioning:

AMRAP 20

10 Dumbbell Hang Power Cleans (50s/35s)

15 Dumbbell Box Step-Overs (50s/35s)(24/20)

20 Calorie Row 

Sunday, January 17, 2021

Monday 1-18-21

 Monday 1-18-21


On the 1:30 x 6

Front Squats 


On the 1:30 x 6

16 Wallballs (20/14)

6 Handstand Push-ups 


Conditioning:

AMRAP 7

10 Med Ball Reverse Burpees (20/14)

20 Overhead Med Ball Lunges (20/14)

30 Mountain Climbers 

Friday, January 15, 2021

Thursday, January 14, 2021

Friday 1-15-21

 Friday 1-15-21


On the 1:30 x 6

3 Push Press + 2 Push Jerks 


On the 1:30 x 6

10 Box Jump Overs (24/20)

8 Kettlebell Swings (70/53)

6 Push-ups 


Core Blast 

:30 Work/ :15 Rest

3 Sets:

-Raised Leg Circles

-Right Side Plank Bridges 

-Left Side Plank Bridges 


Wednesday, January 13, 2021

Thursday 1-14-21

 Thursday 1-14-21

See Facebook or Instagram for times.

Please text to reserve your spot for Open Gym. Utilize your time working on mobility, personal goals or making up a missed workout. 😊

Tuesday, January 12, 2021

Wednesday 1-13-21

 Wednesday 1-13-21


On the 1:30 x 10

Sets 1-5: 3 Position Power Clean

Sets 6-10: 1 Power Clean


Conditioning:

AMRAP 5

20 Double Unders 

9 Hang Power Cleans (75/55)

15 Front Squats (75/55)

Rest 2:00


AMRAP 5

20 Double Unders 

7 Hang Power Cleans (95/65)

12 Front Squats (95/65)

Rest 2:00


AMRAP 5

20 Double Unders 

5 Hang Power Cleans (115/85)

9 Front Squats (115/85)

Monday, January 11, 2021

Tuesday 1-12-21

 Tuesday 1-12-21


Stations:

5 Rounds

Work :45/ Rest :15


Bar Muscle Up/Progression

Bar Muscle Up/Progression

Sled Push

Wall Walks

Assault Bike

Plank Hold


Sunday, January 10, 2021

Monday 1-11-21

 Monday 1-11-21


On the 1:30 x 10

Sets 1-5: 3 Position Snatch

Sets 6-10: 1 Snatch


Conditioning:

AMRAP 8

300/250 Meter Row 

9 Thrusters (115/85)

9 Deadlifts (115/85)


Immediately after, take 8:00 to find a heavy single THRUSTER.

Friday, January 8, 2021

Saturday 1-9-21

 Saturday 1-9-21

Teams of 2

AMRAP 24

“You Go, I Go”

30 Power Snatches 

10 Push-ups 

30 Sumo Deadlift High Pulls

10 Push-ups 

30 Front Squats 

10 Push-ups 


*Every 4 minutes, complete 30 Double Unders/50 Single Unders.


Barbell Weight: (75/55)

Thursday, January 7, 2021

Friday 1-8-21

 Friday 1-8-21


Core Tabata 

Plank: Knee to Elbow

Flutter Kicks (Hollow)

Right Side Plank

Left Side Plank 


Conditioning:

AMRAP 20

Buy In: 1500/1250 Meter Row 

10 Burpee Box Jumps (24/20)

20 Single Arm Overhead Dumbbell Lunges (50/35)

30 Alternating Dumbbell Snatches (50/35)

40 AbMat Sit-ups 

Wednesday, January 6, 2021

Thursday 1-7-21

 Thursday 1-7-21


Open Gym!!! 😃


5:30-7:00am

Noon-1:30pm

3:30-5:30pm


Text to reserve your spot! A great time to work on mobility, skills, or make up a missed WOD!😊

Tuesday, January 5, 2021

Wednesday 1-6-21

 Wednesday 1-6-21


On the 1:30 x 8

1 Clean and Jerk


Conditioning:

5 Rounds

36 Double Unders 

12 Power Clean and Jerks (95/65)

12 Overhead Squats (95/65)

Monday, January 4, 2021

Tuesday 1-5-21

 Tuesday 1-5-21


On the 1:30 x 7

Front Squats 

1) 5 Reps 

2) 5 Reps 

3) 3 Reps 

4) 3 Reps 

5) 2 Reps 

6) 2 Reps 

7) Max Reps 


Conditioning:

21-15-9-15-21

Calorie Row 

Kettlebell Swings (53/35)

Burpees

Sunday, January 3, 2021

Monday 1-4-21

 Monday 1-4-21

EMOM x 6 

(Alternating Movements)

10-15 Toes to Bar

:45 Plank


EMOM x 6

(Alternating Movements)

10-15 Handstand Push-ups 

:45 Hollow Hold


Conditioning:

AMRAP 16

2 Push Press (115/85)

2 Reverse Lunges (115/85)

2 Lateral Jumps Over Barbell 

2 Deadlifts (115/85)


*Each round increase reps by 2 until time expires (2, 4, 6, ...).

Friday, January 1, 2021

Saturday 1-2-21

Saturday 1-2-21


3 Rounds:

40 Double Unders 

40 Box Step Ups (24/20)

40 Double Unders 

40 Box Dips

40 Double Unders 

40 Air Squats 

40 Double Unders 

40 Plank Shoulder Taps 


*Workout can be completed as partners or individual.