(551) 427-5077

Thursday – 1/1

There will be only TWO classes today.  12 PM and 1 PM.  Please arrive as early as you can to begin stretching/rolling out on your own.

“Two Thousand Fifteen”

 In Teams of 2 (1 working/1 resting)

Run 400 M

THEN

4 Rounds

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Run 200 M

THEN

4 Rounds

20 KB Swings (53/35)

20 Shoulder to Overhead (95/55)

Run 200 M

THEN

4 Rounds

18 Wall Balls (20/14)

15 Box Jumps (24/20)

12 Hang Power Cleans (95/55)

Run 200 M

THEN

115 Burpees

 

Wednesday – December 31

*NOTE* There are NO night classes today.  And the first class on Thursday (1/1) will be at 12 PM.

 Part 1:

Sprints (indoor)

*Specific workout will be based on class size

*Expect to run the length of the gym 25+ times

Part 2:

8 Rounds

Row 250 M

1 Rope Climb OR 5 Burpees OR 40 side to sides

Rest 1 Minute

Tuesday – December 30

Part 1:

3-3-2-2-1-1-1

Back Squat

Rest 5 Minutes, then

Back Squat Max Reps @85% of heaviest single

*You do NOT need to go to failure

Part 2:

 3 Rounds

25 Wall Balls

15 Barbell Rows (95/65) OR 15 Strict Pull Ups

25 Sit Ups

 

Monday – December 29

Part 1:

4 Sets

2 Strict Press

4 Push Press

*All 6 movements done without re-racking bar

Part 2:

15-12-9-6-3

Toes to Bar

Power Cleans (115/75)

*25 Double Unders BETWEEN rounds (4 sets of DUs)

Saturday – December 27

In Teams of 2

20 Minute AMRAP

Person 1 – Run 400 M OR Row 500/400  M

While person 1 runs/rows, person 2 will complete as many rounds as possible of:

5 Bar Facing Burpees

7 Shoulder to Overhead (115/75)

9 Deadlifts (115/75) 

*Rotate positions after every run/row interval

Wednesday – December 24

There will be THREE classes today.  8:30 AM, 9:30 AM, 10:30 AM.

 For Time:

1 – Shoulder to Overhead (155/95)

2 – Front Squats (155/95)

3 – Hang Power Cleans (155/95)

4 – Deadlifts (155/95)

5 – Chest to Bar Pull Ups

6 – KB Swings (70/53)

7 – Wall Balls (20/14)

8 – Burpees

9 – Weighted Sit Ups (45/25)

10 – Handstand Push Ups

_______________________________________________

*This WOD will be performed like the “12 Days of Christmas” song.  First set is simply 1 shoulder to verhead.  Your final set will start with 10 Handstand Push Ups and work its way up to the 1 Shoulder to Overhead.  If you have no idea what we are talking about…well it’s an awesome workout.  Get ready to work.

Tuesday – December 23

 

For Time:

5 Rounds

3 Min On/3 Min off (AMRAP)

10 Ring Dips

10 Box Jump Overs (24/20)

20 Sit Ups

20 KB Sumo Deadlift High Pulls (53/35)

30 Double Unders

30 Mountain Climbers

 *Start each round where you left off

 

 

Monday – December 22

 

Part 1: 

3 Sets (Not for time)

Max rep 1 Arm KB Row (R)

Max rep 1 Arm KB Row (L)

Max rep Push Ups (unbroken)

Part 2:

5 Rounds

25 Air Squats

15 Push Press (75/55)

10 Pull Ups

*Weight needs to be LESS than what you used in the benchmark WOD

 

 

 

Saturday – December 20

In Teams of 2:

“I go, you go” (1 rep at a time)

40 Burpee Box Jump Overs (24/20)

Then, right in to

10 Rounds (1 working/1 resting)

8 Pull Ups

12 Push Ups

16 Sit Ups

Then, right in to 

1,000 M Row

Then, right in to

100 Thrusters (45/35)