WOD Friday 12/27/19

The gym is closed December 30th - January 4th.

We’ll see you back at the gym Sunday, January 5th for yoga, or on Monday, January 6th for our regular class schedule.

Have a safe & Happy New Year!

Warm Up

Breathe. Stretch. Move.

WOD

40 min. Friday!

Post

Coach’s choice

WOD Thursday 12/26/19

Warm Up

Breathe. Stretch. Move.

Strength

Power cleans
6x3 building weight each set
Warm up to 60% before starting

WOD

15 mins to:

4 rounds
10 DB thrusters 50/30
10 pull ups
30 double unders

then with remaining time:

AMRAP
10 front rack lunges 50/30
10 DB push press
30 DB hop overs

Post

Coach’s choice

Endurance 11:30am

Warm Up

Breathe. Stretch. Move.

WOD

3 min. bike for cals
Rest 1 min.
3 min. row for cals
Rest 1 min.
3 min. ski for cals
Run 1 mile
3 min. bike for cals
Rest 1 min.
3 min. row for cals
Rest 1 min.
3 min. ski for cals

then

10 min. team ski sprint for meters

Post

Coach’s choice

WOD Tuesday 12/24/19

There is no 5:15pm or 6:30pm class on Christmas Eve and remember, the gym will be closed all day December 25th!

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Barbell 5:45am & 7:00am

Warm Up

Breathe. Stretch. Move.

Barbell

4 rounds
3 clean pulls from the ground

then

13 min. EMOM
Deadlift
Hang power clean
Front squat
Hang squat clean

Post

Coach’s choice

Endurance 11:30am

Warm Up

Breathe. Stretch. Move.

WOD

1000m row

800m row

600m row

400m row

200m row

400m…back up to 1000m

Post

Coach’s choice

WOD Monday 12/23/19

Warm Up

Breathe. Stretch. Move.

WOD

12 Days of Christmas

1. Man maker 50/30
2. DB snatch 50/30
3.
4. 12 toes to bar
5. Pull ups
6. Goblet squats 53/35
7. KB swings
8. Head cutters
9. Sit ups
10. Burpees
11. Med ball cleans
12. Wall balls

Post

Coach’s choice

WOD Friday 12/20/19

Warm Up

Breathe. Stretch. Move.

WOD

40 minute Friday!

Post

Coach’s choice

WOD Thursday 12/19/19

Warm Up

Breathe. Stretch. Move.

Strength

Floor press
5x10
After each set go right into 20 floor wipers

WOD

10 min. AMRAP
100m run
5 strict pull ups
10 sit ups

Post

Coach’s choice

Endurance 11:30am

Warm Up

Breathe. Stretch. Move.

WOD

10 x 30:30
Ski or row

then

5k team row
Teams of 2/3
Hold heavy 100/75 sandbag while resting in bear hug

Post

Coach’s choice

WOD Wednesday 12/18/19

Warm Up

Breathe. Stretch. Move.

Strength

Tempo back squat
5x5 @ 60%

WOD

21-15-9
DB snatch L/R=1 50/30
Box jumps 30/24

Post

Coach’s choice

WOD Tuesday 12/17/19

Barbell 5:45am, 7:00am, 5:15pm, 6:30pm

Warm Up

Breathe. Stretch. Move.

Mobility

Barbell

10 min. EMOM
1 snatch grip deadlift
1 hang snatch
1 OHS

Post

Coach’s choice

Endurance 11:30am

Warm Up

Breathe. Stretch. Move.

WOD

30 min.
3 min. row
3 min. ski
3 min. bike
*Score is total calories

Post

10 min. abs circuit

WOD Monday 12/16/19

Warm Up

Breathe. Stretch. Move.

Skill

500m ski for time

WOD

30-45-60 

30 seconds of KB swings 53/35

Goblet squats

Right leg lunges

Left leg lunges

Pushups

Headcutters

KB hop overs

Burpees

Plank with hip taps

Sit ups 

Rest 1 minute 

45 seconds of each  

Rest 1 minute 

60 seconds of each

Post

Coach’s choice

WOD Friday 12/13/19

Warm Up

Breathe. Stretch. Move.

WOD

40 min. Friday!
1 rep max deadlift
Cindy

Post

Coach’s choice