Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Deadlift
4 x 2 @ 80-85%
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
Turkish Get Ups
10 reps building in weight
8 @ 70% max
WOD
5 Rounds
20 Goblet Squats 53/35
20 KB Swings
20 Single Arm Push Press (10 on Right / 10 on Left)
Post
Coach’s Choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
2 rounds
2 min. wall sit
2 min. bar hang
2 min. plank
*Every time you drop out, do 5 burpees
then
10 Rounds
2 mins. for calories on any machine
1 min. rest
Post
Coach’s Choice
Warm Up
Breathe. Stretch. Move.
Strength
10-8-6-4-2
Back Squat
Box Jump 30/24
WOD
3 Rounds
4 min. AMRAP
1 min. rest
5 Toes to Bar
5 Push Ups
10 Squats
Post
Coach’s choice
Barbell
Warm Up
Breathe. Stretch. Move.
Hips, thoracic, and shoulder openers
WOD
12 rounds on the 90s:
1 Squat Snatch
1 Overhead Squat
Post
Coach’s Choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
Team 5k Row or Ski
EMOM 2 Burpees for everyone
Post
25 wall walks
Warm Up
Breathe. Stretch. Move.
Strength
Push Press
10-8-3-3-3-3
Build to 70% for the sets of 3s
*In between sets of 3 do 10 DB Rows, heavy
WOD
Fight Gone Bad
3 rounds
1 min. Wall Balls 20/14
1 min. SDHP 75/55
1 min. Box Jumps 24/20
1 min. Push Press 75/55
1 min. Row for Cals
1 min. rest
*Score is total reps
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
WOD
40 minute Friday!
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Skill
Double under work.
Review and practice and then:
5 rounds
1 min. max effort reps
1 min. rest
WOD
Partner style
Row or ski 2k
100 kb swings 53/35 - cannot set KB down
100 wall balls - can not set med ball down
100 headcutters 35/26 cannot set KB down
Row or ski 1k
*3 burpee penalty if KB or med ball hits the floor
Post
Coach’s choice
Endurance
Warm Up
Breathe. Stretch. Move.
WOD
30-60-90-60-30 seconds
Hand stand hold
Hollow rock hold
then
20 min. AMRAP
5 rounds of Cindy
15/12 cals on bike
Post
Coach’s choice
Warm Up
Breathe. Stretch. Move.
Strength
10-8-6-4-2
Front Squat
Heavy DB Snatch
WOD
5 rounds for time
20 DB box step ups 40/25
10 box jumps
3 man makers
Post
Coach’s choice
Don’t forget to sign up for the February Nutrition Challenge at the gym! Get all the details here. Challenge starts February 1st!
Barbell
Warm Up
Breathe. Stretch. Move.
Front rack stretch on benches
Hips
WOD
12 rounds on the 90s:
1 Power Clean
1 Front Squat
1 Squat Clean
Post
Coach’s choice
Endurance
Warm Up
Breathe. Stretch. Move,
WOD
Row or ski ladder
500m-400m-300m-200m-100m-200m-300m-400m-500m
Rest is half the time it took to complete each distance
Post
Coach’s choice
Happy Anniversary Gym on 5th!
3 years ago today we officially opened our doors and held our very first class. So much has changed, but our goal remains the same:
to foster a space where individuals can push past their preconceived mental and physical limits in a safe, encouraging community.
Thank you, every single one of you, for making this place what it is!
Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
10-8-3-3-3-3
Build to 70% for the sets of 3
*In between sets do 20 Russian twists
WOD
3 year anniversary WOD!
Post
Coach’s choice
