1/1/19 – 190101
Gym is closed today!! We will see everyone tomorrow.
Gym is closed today!! We will see everyone tomorrow.
Group Warm up
Group Mobility
Strength
Bench press – 5×3 – Rest 1:30/2:00 between sets. Heavier than your previous best triple!
WOD ( Workout of the Day )
As many reps as possible in 20 minutes of:
20 Bench press
20 Pull ups
20 Burpees
Rx 135/95 Rx+ 180/120 Lv.2 95/65
EXTRA:
4×25 Banded face pulls
4×15/20 Bamboo bench press
Group Warm up
Group Mobility
Teams of 3, for time:
Only one person working at a time – split reps equally.
120 Push ups
120/90 Calorie bike
120 Slam balls
60 Shuttle runs *Switch every 5! 1 rep = 75ft
120 Dumbell renegade row – 1 rep = Row right + Row left RX 35/20 Rx+ 50/35
Group Warm up
Group Mobility
Strength
Deadlift – 20 minutes to find a heavy single! +10/20lbs heavier than previous best.
WOD ( Workout of the Day )
14 minute AMRAP
15/12 Calorie row
12 Wall ball shots Rx 20/14lbs
9 box jump overs 24/20″
6 Deadlifts Rx 185/115 Lv.2 155/105
EXTRA: Front squat @ 60-70% of Mondays 5 rep – 3×5, rest as needed.
Group Warm up
Group Mobility
Strength
Strict press 5×1 – Rest 1:30/2:00 between singles. Build to a heavy single for the day +5/10lbs than previous best!
WOD ( Workout of the Day )
For time:
20/15 Calorie bike
50 Dumbbell snatch – alternate every rep. Rx 50/35lbs Rx+ 70/50lbs
30 Pull ups / Rx+ 15 bar muscle ups
20/15 Calorie bike
EXTRA: 4 minute barbell bicep smash + 4 minute foam roll – lats. Split the time up, two minutes per side.
Group Warm up
Group Mobility
Strength
Back squat 5×5 – Rest 2:00 between sets, heavier than previous best 5 rep max.
WOD ( Workout of the Day )
3 rounds for time – 20 minute time cap.
20 Front rack lunges – alternate legs every rep.
100 Double unders
30 Sit ups – Rx+ GHD
Rx 95/65lbs Rx+ 135/95lbs
EXTRA: GHD hyperextensions 3×15 + Banded hamstring curls 4×15 each leg.
Group Warm up
Group Mobility
Strength – Bench press 5×5, heavier than last time – 2 minute rest between sets.
WOD ( Workout of the Day )
12 days of Christmas! Complete like the song, 1, 2+1, 3+2+1 etc.. All barbell movements are 135/95lbs RX+ 185/115lbs Lv.2 95/65lbs
*40 minute time cap.
Group Warm up
Group Mobility
WOD ( Workout of the Day )
for time:
500m Row
22 Dumbbell Snatch – alternating
22 Toe to bar
500m Row
16 Dumbbell Snatch
16 Toe to bar
500m Row
10 Dumbbell Snatch
10 Toe to bar
RX 55/35lbs Lv.2 35/20lbs
EXTRA: 10-1
Dumbbell hammer curls
Dumbbell bench press
Group Warm up
Group Mobility
Strength
Deadlift – 20 minutes to build up to a heavy triple for the day!
WOD ( Workout of the Day )
2 rounds of:
with a 3 minute clock complete: 300m – shuttle run + max effort hang squat cleans Rx 75/55lbs
REST 2 MINUTES
with a 3 minute clock complete: 300m – shuttle run + max effort hang squat cleans Rx 95/65lbs
REST 2 MINUTES
with a 3 minute clock complete: 300m – shuttle run + max effort hang squat cleans Rx 115/85lbs
REST 2 MINUTES & Repeat from the top!
Group Warm up
Group Mobility
Strength
Strict Press – 5×3. Rest 1:30/2:00 between triples, build to a heavy triple for the day!
WOD ( Workout of the Day )
For time: *10 minute time cap.
15-12-9 Shoulder to overhead Rx 115/85lbs Rx+ 155/105lbs
3-2-1 Rope climbs
*After each set perform 15 box jump overs 24/20″
