WOD

Tuesday, January 1st

December 31, 2018

Happy New Years!!

 

New Years Day
Class Times: 9:30 & 11am

The rest of the week we will open at 6am and close at 7pm

 

3 Person Teams

 
3 Rounds
2mins: Max Hang Power Cleans (135/95)
2mins: Max OH Plate Lunge (45/25)
2mins: Max Abmat Sit-ups
Rest 2 mins between rounds
 
Each athlete will start at a different movement.
They will rotate movements every 2mins.
All 3 athletes will rest at the same time.
Score = Total combined reps between all three athletes


Monday, December 31st

December 30, 2018

New Year’s Eve

Class Times: 6, 7, 8, 9:30, 11am & 12, 3, 4pm

New Years Day

Class Times: 9:30 & 11am

The rest of the week we will open at 6am and close at 7pm

 

12EMOM

Station 1: 10 Back squat (55-75%)
Station 2: 10 Barbell Row
Station 3: Rest min
 

“Open”

For Time
31 Hang Power Snatch (75/55)
31 Push Press (75/55)
31 Box Jumps (24/20)
31 Pull-ups
31 Thrusters (75/55)
31 Toes to Bar
31 Burpees
 

“Fitness”

For Time:
31 American KB Swings
31 Hand-Release Push-ups
31 Box Jumps
31 Ring Rows
31 Wall Balls
31 Abmat Sit-ups
31 Burpees
 
 
Extra Credit
Hip Thrusts 3×10
Reverse Flys 3×10
Med Ball Twists x100


Sunday, December 30th

December 29, 2018

4 Rounds (for fitness)

Min 1 Row (Moderately hard pace 80%)
Min 2 Row (Moderate pace 50%)
Min 3 Box Jump Step Down (24/20)
Min 4 Step Up (24/20)
Min 5 Row (Moderately hard pace)
Min 6 Row (Moderate pace)
Min 7 :30 Double Unders/ :30 Single Unders
Min 8 :30 Double Unders/ :30 Single Unders
Rest 2mins
* The goal is to be able to work continuously while varying between high and low intensities.


Saturday, December 29th

December 28, 2018

3 person teams

For Time, complete 5 sets of each movement:

15 Burpee Box Jumps (24/20)
20 Alternating DB Snatch (50/35)
25 Wall Balls (20/14)
 
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.


Friday, December 28th

December 27, 2018

No Class at 5am & 7pm (Gym will close at 7pm)

 

12EMOM

Station 1: 10 Front squat (55-70%)
Station 2: 10 Push Press (from floor)(55-70%)
Station 3: Rest min
 
 

“Macho Man”

EMOM until fail
3 Power Cleans
3 Front Squats
3 Push Jerks (185/125)
*20min time cap
 

(Blue)

EMOM until fail
3 Power Cleans
3 Front Squats
3 Push Jerks (155/105)
*20min time cap

(Orange)

EMOM until fail
3 Power Cleans
3 Front Squats
3 Push Jerks (105/65)
*20min time cap

(Yellow)

EMOM until fail
5 Russian KB Swings (53/35)
5 Squats
5 Burpees
 
**Score is the amount of rounds completed before failing
 

Extra Credit

10-9-8-7-6-5-4-3-2-1
Barbell Strict Press
Barbell Bicep Curls
Barbell Ab Rollouts


Thursday, December 27th

December 26, 2018

No 5am or 7pm Classes (Gym will close at 7pm)

 

12EMOM

Station 1: 10 Deadlift (55-70%)
Station 2: 10 Bench press (55-70%) 
Station 3: Rest min
 
 

12AMRAP

20/16 Cal Row
20 Hand-Release Push-ups
20 Toes to Bar
 
 

Extra Credit

12EMOM
Min 1: :40 Banded Good Morning
Min 2: :40 GHD Sit-up
Min 3: :40 Hip Extension
Min 4: :40 Flutter Kick


Wednesday, December 26th

December 25, 2018

Only 6 Classes: 8, 9:30, 11am & 12, 3, 4pm

 
 

12EMOM

Station 1: 10 Back Squat (55-70%)
Station 2: 10 Barbell Row
Station 3: Rest min
 
 

“Open”

3 Rounds
30 Back Rack Reverse Lunge (95/65)
20 Burpee Bar Hops
10 C2B Pull-ups
 

“Fitness”

3 Rounds
30 Lunges
20 Burpees
10 Ring Rows
 

Extra Credit

12EMOM
Min 1: :40 DB Skull Crushers
Min 2: :40 DB Hammer Curls
Min 3: :40 Lateral DB Raise
Min 4: :40 Ab Crunch


Tuesday, December 25th

December 24, 2018

1 Class @ 11am

 

5 Rounds

12 American KB Swings (70/53)
24 Burpees
20 Wall Balls (20/14)
18 Box Jumps (24/20)


Monday, December 24th

December 23, 2018

Only 4 Classes: 8, 9:30, 11am & 12pm

 
 

“The Chief”

5x
3AMRAP
3 Power Cleans (135/95)
6 Hand-Release Push-ups
9 Air Squats
 
Rest 1min between AMRAPs
 
*Start each AMRAP at the Power Cleans
*Record each AMRAP separately, the goal is to maintain a consistent score throughout
 

Extra Credit

Hip Thrusts 3×10
Reverse Flys 3×10
Med Ball Twists x100


Sunday, December 23rd

December 22, 2018

**Friday 7pm Classes will be cancelled for the remainder of December**

 

:90 Work
250m Row
Max Strict Press (75/55)
:90 Rest
:90 Work
250m Row
Max OH Squat (75/55)
:90 Rest
:90 Work
250m Row
Max Push Press (75/55)
:90 Rest
:90 Work
250m Row
Max Front Squat (75/55)
:90 Rest
:90 Work
250m Row
Max Push Jerk (75/55)
:90 Rest
:90 Work
250m Row
Max Back Squat (75/55)
:90 Rest
:90 Work
250m Row
Max Hand-Release Push-ups
:90 Rest
:90 Work
250m Row
Max Deadlifts (75/55)
:90 Rest


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