Warm Up
Breathe. Stretch. Move.
WOD
40 min. Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
5x3 @ 75%
WOD
10 rounds
5 push up
10 KB snatch (5 each arm) 53/35
5 toes to bar
Post
Coach’s choice
Endurance 11:30am
Warm Up
Breathe. Stretch. Move.
WOD
5 min. leg circuit
Lunges
Squats
Wall sit
Jumping lunges
Frog hops
Rest 1 min.
5 min. abs
then
5 x 250m ski
Rest 1 min. in between
Rest 5 min.
5 x 250m row
All times should be at 500m PR pace +:10
Post
Coachs’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Shoulder accessory work
2x
1 min. single arm press, right
1 min. single arm press, left
1 min. single arm row, right
1 min. single arm row, left
WOD
30-20-10
Box jumps 24/20
Headcutters
Post
Coach’s choice
Barbell 5:45am, 7:00am, 5:15pm, 6:30pm
Warm Up
Breathe. Stretch. Move.
WOD
Post
Coach’s choice
Endurance 11:30am
Warm Up
Breathe. Stretch. Move.
WOD
All bikes get to 2020 cals, combined
then
mobility work
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
Turkish get ups
16 reps @ 70%
WOD
2020 finisher for time
Every ski erg and rower needs to have 2020 cals
Post
Coach’s choice
WOD
40 min. Friday!
10 rounds
1 min. burpees
1 min. squats
1 min. sit ups
1 min. push ups
Keep track of your total reps, post score on Facebook page!
WOD
3x
5 wall walks
Right into 30 sec. handstand hold
then
12 min. AMRAP
5 burpees
10 frog hops
15 leg lifts
20 lunges
Post score to Facebook page
Endurance
Jog practice loop at Slickrock!
Happy New Year!
WOD
5x10
Tempo squats
3 sec. count on the lower, 2 sec. hold at the bottom, 1 sec. at the top
5x10
Tempo push ups
*same format
then
5 rounds
Min. 1: Hops onto a step (find a stair in your house, or something about 12” to jump onto - just like a box jump)
Min. 2: 10 push ups (rest for remainder of minute)
Min. 3: Hops onto a step, 18”-20”
Min. 4: 20 mountain climbers (rest for remainder of minute)
Happy New Years Eve!
WOD
Grab a buddy and go hike the Moab rim!
These are all workouts you can do on your own, outside, and at home. The gym will reopen for it’s regular class schedule on Sunday, January 5th!
WOD
Jog 1 mile
then
5 rounds
1 min. plank
30 seconds of jumping squats
1 min. wall sit
30 seconds of hollow rock
Score is total number of jumping squats. Post your score on our Facebook members page!
Post
5 min. of stretching
1 min. each side pigeon
1 min. each side lizard
1 min. child’s pose