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Wod

Saturday December 7, 2019

‘Race to 65’

5 rounds of
1:30 on/ 1 minute off
10 Burpees
Max effort Overhead squats 115/75 I.R.T.

*The goal is to try and complete 65 Overhead squats in 5 rounds or less.

Friday December 6, 2019

Strength

Deadlift
5-4-3-2-1-1-1

‘Dead Strict’

AMRAP 9
3,6,9,12.. so on
Deadlifts 205/135
Strict handstand push ups

Thursday December 5, 2019

Midline

Every 90 seconds for 3 sets
10 Second hollow hold
5 Knee tucks
6 Jack knives
5 Hollow reaches
10 Second hollow hold

‘First come, First serve’

For time
5k row or 300/200 Calorie bike

 

Wednesday December 4, 2019

Strength

Bench Press
5-4-3-2-1-1-1

‘Speed Ropes’

For time (10 cap)
5 rounds of
10 Burpee box jumps 24/20
3 Rope climbs 15′

Tuesday December 3, 2019

‘Open Chipper’

AMRAP 16
60/50 Calorie row
50 Wall balls 20/14
40 Toes to bar
30 Power cleans 135/95
20 Jerks 135/95
10 Burpee ring muscle ups

Monday December 2, 2019

‘Regional Lunge’

3 rounds of
3:30 on/ 3:30 off
40 Double unders
8 Alternating arm thrusters 50/35
24′ Regional lunges 50/35
8 Alternating arm thrusters 50/35
24′ Regional lunges 50/35
Max effort Handstand walk I.R.T.

 

Weekly Overview

Todays workout is inspired by Filthy 150 event 5. Tuesday will be a chipper style workout with rowing, power cleans, wall balls, jerks and toes to bar. Wednesday will be a Bench press followed by a short Burpee box jump and rope climb workout.  Wednesday will be a chipper style workout with rowing, power cleans, wall balls, jerks and toes to bar.  Thursday will be a 5k row.  Friday is Deadlifts with a short deadlift and handstand push up workout to follow.  Saturday will be interval style workout with a short sprint before some overhead squats.

Sunday December 1, 2019

Schedule for Sunday

9-11am Open gym
9am Mobility Class

 

General Warm up

Run or Row 2-3 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes