WOD

Refer A Friend

Invite A Friend To Check Us Out!
2
Jan

Sunday – January 3rd

Grab yourself a kettlebell!

Weightlifting:
5 rounds on a 4 min clock:
Tall snatch + 2 overhead squat (50%+)
6 Turkish getup (3 each arm)

MetCon:
10 minute AMRAP:
10 plate ground to overhead 45/25#
20 lateral steps over plate with hands in high plank
30 double under

1
Jan

Saturday – January 2nd

Find your happy place?

Partner WOD:
15 minute AMRAP:
Partner 1:
AMRAP:
20 Russian twist (2 count)
15 pushup
10 lunge
5 pullup

Partner 2:
200’ single arm overhead carry (100’ each arm)
*This station determines when partners will switch stations.

Rest 5 minutes then:
Tag team as a pair:
150/120 calories on ergs
*You will be using two separate machines. You need to coordinate what bites to take and have sharp transitions to keep the momentum going!

30
Dec

Thursday – December 31st

Find your happy place and finish 2020 on top!

MetCon:
“2020 Final Countdown”
For time:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Wallball shot 20/14# to 10/9’
Anchored Ab-mat situp (use a sandbag or 2 dumbbells to keep the feet on the floor)

30
Dec

Wednesday – December 30th

You must move intentionally if you want to learn to move optimally.

MetCon:
7 rounds, each for time, on a 4 minute clock:
12 double dumbbell deadlift 50/35# set
9 double dumbbell hang power clean
6 double dumbbell shoulder to overhead
1 round of “Cindy” (strict if possible)
*Each round you should have more than 90 seconds of rest, adjust the reps accordingly.

29
Dec

Tuesday – December 29th

It’s all in the grip, it’s all in the grip!

Weightlifting:
20 minutes to build to a 2RM hook grip deadlift

MetCon:
12 minute AMRAP:
20/16 calorie erg
50 double under
20 jumping lunge
*Rx+ for plate overhead 45/35#

27
Dec

Monday – December 28th

Let’s shake that snow off after the holiday weekend!

Weightlifting:
10 rounds on a 90 second clock:
Power clean
Front squat
Jerk (push or split)
*Start at 60% of your 1RM clean and jerk and build to a very heavy single for the day.

MetCon:
“Happy B-Day Josh!”
For time:
38 handstand pushup
38 bar facing burpee

Rest 2 minutes, then for time:
38 chest to bar pullup
38 bar facing burpee

25
Dec

Saturday – December 26th

Winter has arrived! We know many enjoyed shoveling that snow for some Christmas fitness! Merry Christmas!

Partner WOD:
20 rounds, alternating stations:
Station 1:
10 sumo deadlift high pull 95/65#
10 push press

Station 2:
Plank

24
Dec

Friday – December 25th

Nothing like a little snow on Christmas! Gear up and get those sleds moving!

MetCon:
15 minute AMRAP:
3 wall climb
15 kettlebell swing 70/53#
20 GHD situp

At 20 minutes on the clock:
800m sled drag (wear boots and bring a jacket, you will have time to gear up in the 5 minute rest.)
*Sled drag should be a jogging pace. Not terribly heavy suggest no more than 50# for ladies and 75# for the gents.