Happy New Year from all of the TH coaches!!! We hope you stay safe as you celebrate another year put in the books.
All of us can’t wait to see what 2020 will bring
for each and every one of you!!!
May 2020 be the year of the biggest gains yet!!

“New Years Ball”
50 Double Unders or Singles
35 Sit-ups
30 Burpees-to-Target
25 Box Jumps 24/20 Or Step Ups
20 Dumbbell Push Press 50/35 INT-35/25 BEG-25/15
15m Dumbbell Lunge 50/35 INT-35/25 BEG-25/15
50 Double Unders Or Singles
15m Dumbbell Lunge 50/35 INT-35/25 BEG-25/15
50 Double Unders
15m Dumbbell Lunge 50/35 INT-35/25 BEG-25/15
20 Dumbbell Push Press 50/35 INT-35/25 BEG-25/15
25 Box Jumps 24/20 or Step Ups
30 Burpees-to-Target
35 Sit-ups
50 Double Unders or Singles

New Years Eve Tomorrow Hours are
5am to 2pm. Regular classes at regular times with open gym in between those classes.

Bringing Metcon Monday back this week.
3 wods, back to back to back.

Warm up
3 rounds (build up in weight each round to your first weight so you are ready for the wod)
5 snatches
5 clean and jerks
5 thrusters
Run 100m


Wod 1
8 Minutes-
8 Power snatches 95/65
8 slam balls
Rest 5 minutes

Wod 2 (add weight to your bar)
9 Minutes
9 Thrusters 115/75
9 Pull Ups
Rest 5 Minutes

Wod 3 (add weight to your bar)
12 Minutes
5 Power Clean and Jerk 135/95
7 Burpees over your bar (lateral not facing)
Run 200

LAST SUNDAY FUNDAY OF 2019

Sunday Funday Partner Workout: Split the work how you want.

30-20-10 Reps
Thruster 135/95 INT-115/75 BEG-95/55
Bar Facing Burpee
REST 5 MINUTES
40-30-20
Power Clean 155/105 INT-135/95 BEG-95/75
Hand Release Push ups
REST 5 MINUTES
3 Rounds
40/30 Bike Calories
7 Ring Muscle-ups INT-BAR MUSCLE UPS
**Sub 20 Pull ups of any progression or ring rows AND 20 Dips per round for muscle ups.

2020 IS JUST AROUND THE CORNER MAKE SURE TO GET YOUR GOALS DOWN AND BE READY TO KEEP UP THE WORK!!

8am Endurance:
Running Option- Run 45 minutes
Non Running Option

6 rounds for time

20 calorie bike

15 burpees

rest 1 minute

9am Mobility

10 am Workout:
You can do this solo or with a partner, You will just double THE REPS of all 3 sections and split them close to as even as you can.
Helen
3 Rounds:
400 m Run
21 Kettlebell Swings 53/35
12 Pull-ups
REST 5 MINUTES
3 Rounds:
50 Double Unders or Singles
12 Clean & Jerks 115/80 INT-105/70 BEG-95/60
REST 5 MINUTES
5 Rounds:
30 Air Squats
20 Sit-ups
10m Handstand Walk

Warm Up:
3 Rounds:
6 Lunges
15 Russian Kettlebell Swings 53/35
5 Empty Barbell Hang Power Cleans
5 Empty Barbell Front Squats
100m Run/Row

Strength
Hang Power Clean
2-2-2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
–Coaches Notes–
Quality is the focus for the day. Hang Position Cleans can be way more beneficial for full movements than most people think. It works the finishing pull, getting to that full extension, and also the timing of the overall transition. So you might pick one of those sections to focus on most when going through these sets. You should be working in the frame of 75%-80% OF YOUR HANG CLEAN 1RM not your full clean from the ground. If you aren’t sure the max then just stay in that moderate weight zone to work on the quality.

Extra Optional Cardio WOD10 min EMOM
3 Burpees+4 Air Squats+25m Run
–Can you make it all 10 rounds??-

**Optional Accessory Work**
Option 1:
Glute Bridges
3×10
Use either a barbell or DB/KB
Rest as needed between sets.
Option 2:
Dips
30-40 Quality Reps
These are for QUALITY. Use either rings or a bench. Even using a band for the rings make sure you stay in good positions.
Rest as needed between sets.