Week of December 31, 2018

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Monday (5:45am, 4:30pm and 5:30pm class only. NO 6:30pm class today)

Warm Up / Mobility:  3 Rounds

200m row, 15 banded Good mornings, 10 paused air squats 

Strength:  Deadlift & Seated Box Jumps (30 min.)

Deadlift 3 x 5 (touch n go)

  • Add 10-15 lbs. from last week.  Same weight across.

Seated Box Jumps 3 x 5

  • Higher than last week.  Perform sets after deadlift sets. 

  • Do not rush. Jump up, step off and wait a few seconds before next rep.

WOD

 5 Rounds for Time:

    5 Power cleans (185m /125w)

    10 T2B

    15 Air Squats


    EMOM 3 Muscle ups or 4 C2B pull ups

*15 min time cap 

Extra Credit

3 x 10 Front Rack Lunges (L+R=1)

(49 Double Unders) 


Tuesday (One Group Class at Noon, all other classes are canceled)

Warm Up / Mobility:  Group Warm Up

Strength:  Off

WOD

 "Goodbye to 2018"

20 Rounds For Time:

Rounds 1-10

    18 Cal Row

    18 Thrusters (75/55)

    18 Situps

Rounds 11-20

    18 Deadlift (135/95)

    18 Lateral Bar Jumps

    18 OH Plate Lunge (45/25)

*Partner up, one person works at a time, alternate movements.  Partner 1 must complete all 18 reps before partner 2 can begin the next movement. 

Extra Credit

50 Double Unders!!!


Wednesday

Warm Up / Mobility:  5 Rounds . 20 second battle ropes

Strength:  Jerk
*Work up to a heavy single, then 3 x 1 @ 90+%

WOD

 For Time:

60/40 Cal Bike (Buy in)

10-9-8-7-6-5-4-3-2-1

Push Ups (complete 1 wall walk after each set)

200 Double Unders (Buy Out) (500 Singles)

*20 min time cap

Extra Credit

Off 

 


HIIThursday (6:30pm)

 Farmers Carry, Plank Hold, Ski

WOD

 On the 6:00 x 5 Rounds

1,000/700m bike

10 Burpee box jump overs

10 T2B

10 KBS

10 Wall Balls

 

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10 Lunges + 5 Burpee

Odd- 10 Jumping Squats + 10 KBS

Strength:  Front Squat 5x5

WOD

Partner Up

AMRAP in 25 Min

    10 OH KB Squat

    20 HSPU

    30 Pullups

    40 KBPH (53/35)

    50 KBS (53/35)

    60 Box Jumps (24/20)

    70 Double Unders (3x Singles)

*Split reps any way you like, one person works at a time

 

Extra Credit

3x15 Hammer Curls 

 


Saturday

***8:30 and 10:30am classes. Both classes will be completing the New You workout. Please arrive 20-30min early if you are participating in the challenge to get your measurements and pictures, they must be taken prior to you working out.

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

New You 2019 Challenge Workout!!!

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