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Friday – January 1

TODAY’S SCHEDULE: 8, 9, 10, 11 AM

2 Rounds 

15 Hang Power Snatch (95/65)

15 KB/DB Reverse Lunges

15 Sit Ups

15 Push Ups 

2 Minute Rest 

3 Rounds 

10 Hang Power Snatch (95/65)

10 KB/DB Reverse Lunges 

10 Sit Ups 

10 Push Ups 

2 Minute Rest 

5 Rounds 

6 Hang Power Snatch (95/65)

6 KB/DB Reverse Lunges

6 Sit Ups

6 Push Ups 

*25 Minute Cap

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If you break these down into 3 different workouts…they each have 30 reps of all movements (90 total overall). Muscle fatigue will start to set in but the reps-per-set should allow you to maintain a high level of intensity and overall rate for most of the workout. This should be a light snatch that you can do 10+ reps of unbroken prior to the workout.

Thursday – December 31

TODAY’s SCHEDULE: 5, 6, 7, 9:30, 11 AM, 12, 1 PM

NO NIGHT CLASSES

“Macho Man “

EMOM 20

3 Power Cleans 

3 Front Squats 

3 Jerks

*Choose one weight for the entire workout. Suggest it be 60+% of your 1 RM Clean and Jerk.

*Your score is how many rounds (out of 20) you complete and the weight used.

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Technically, this workout is go until you fail too complete the work in a minute. You can try that approach, just be sure your movement stays high-quality. We suggest you approach it with an approach that gets you near failure, but don’t reach it. Tough to gauge, yes. But a bit part of this training program is knowing yourself. Have a plan, stick to it, and lets get stronger.

Wednesday – December 30

100 Double Unders 

21 Burpees 

21 KB Swings 

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80 Double Unders 

18 Burpees 

18 KB Swings 

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60 Double Unders 

15 Burpees 

15 KB Swings 

.

40 Double Unders 

12 Burpees 

12 KB Swings 

.

20 Double Unders

9 Burpees 

9 KB Swings 

*Athletes will work for 1:20 / rest for :40 until workout is complete

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Grunt work. Skill work. Conditioning work. We all need it. Get it done!

Tuesday – December 29

Part 1:

5-5-4-4-2-2

Push Press 

*8 Bent Over DB/KB Row (each arm) immediately after each set 

*Rest 1-2 minutes after each set of rows 

Part 2:

For Time:

3 Rounds 

50 Air Squats 

12 Strict Press (115/75)

*8 Minute Cap

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Part 1 is simple and aimed at building our push/pull upper body strength. Part 2 is going to be sneaky. I challenge you to do all air squats unbroken and….well…the strict press is what it is. Each round can take 2:40 and you will still finish…think about that! Go get it.

Monday – December 28

AMRAP 8

5 Pull Ups 

10 Alternating DB Snatch 

5 Burpee Box Jump Overs 

4 Minute Rest

AMRAP 8

5 Deadlifts (185/125)

10 Pull Pups 

5 Burpee Box Jump Overs

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You have 2 back to back pulling movements that will challenge your grip and upper body capacity. That should dictate your pace on the burpee box jump overs. No sense in attacking those if you are going to be at failure on the pulls. Jogging through those vs. sprinting through them early on needs to be thought and planned because that will change your workout in a big way.

Saturday – December 26

Grace + Karen + Annie Mash

Get as far as possible in 25 Minutes:

6 Clean and Jerks (135/95)

30 Wall Balls 

50 Double Unders 

50 Sit Ups 

Rest 1 Minute 

6 Clean and Jerks (135/95)

30 Wall Balls 

40 Double Unders 

40 Sit Ups 

Rest 1 Minute 

6 Clean and Jerks (135/95)

30 Wall Balls 

30 Double Unders 

30 Sit Ups 

Rest 1 Minute 

6 Clean and Jerks (135/95)

30 Wall Balls 

20 Double Unders 

20 Sit Ups 

Rest 1 Minute 

6 Clean and Jerks (135/95)

30 Wall Balls 

10 Double Unders 

10 Sit Ups 

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This three-WOD mash needs to be approached with a smooth and steady pace early on. Those wall balls and how you decide to break them up will be the deciding factor on how this goes. Get to the rest and just focus on your breathing only, nothing else.

Thursday – December 24

TODAY’s SCHEDULE

5:00, 6:15, 7:30, 8:45, 10:00, 11:15 AM

12:30, 1:45 PM

“12 Days of Christmas” – 2020

1 Wall Walk

2 Snatch

3 Deadlift 

4 Push Press

5 Hang Clean  

6 KB Swing 

7 Push Ups 

8 Gorilla BJ Overs 

9 Burpees 

10 Front Squat 

11 Thruster 

12 Overhead Lunges 

RX: 95/65

*Workout is performed like the song

*30 Minute Cap

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The ultra-mayhem workout of the year. 12 movements, 300+ reps, and a final round that is going to send you into a much needed and deserved rest day! Have fun with this…don’t make the barbell heavy.

Wednesday – December 23

AMRAP 26

18/15 Cal Row 

3 Bar Muscle Ups 

12 Burpees to Target

3 Bar Muscle Ups 

9 Overhead Squats (45/35)

3 Bar Muscle Ups 

Rest 2 Minutes between rounds 

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The next step in our muscle up progression is going to be a real challenge when you get to the pull up bar. Singles are OK if needed, but don’t spend more than a minute there. We want to get the other movements in (especially that light overhead squat hint hint). This is too much work to “sprint” through. Try to think smooth and consistent and allow the 2 minute rest to give a near-full recovery to your muscles.

Tuesday – December 22

4 Rounds 

5 Clean and Jerks (135/85)

5 Handstand Push Ups

40 Double Unders 

Rest 3 Minutes, then right into

4 Rounds

3 Clean and Jerks (185/125)

7 Handstand Push Ups

10 Box Jumps – step down

*22 Minute Cap

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The lifters get to play. The gymnasts get to play. The engines get to play. A big part of our program is to try and strive for you being a balanced athlete, not a specialist! Really hammer your effort and attention on the movement up here that scares you the most. Go get it

Monday – December 21

24 Minute Alternating EMOM (8 Sets)

Minute 1: 5 Heavy Back Squats (70-85%)

Minute 2: 12 KB Swings + 12 Push Ups 

Minute 3: 30 Seconds Medium Effort Row 

*All work must be done under 50 seconds.  You should have time to add weight prior and/or after squats.

*Record highest BS weight

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We have three goals in his workout. One, feel some heavy back squat weight for the first time in awhile. Two, try to maintain fast and unbroken movement at station 2. And lastly, hit the same distance row all 8 times. Pace that slower than you think early on, that should not be a max effort.