New Year. New Opportunities. New Goals.
All a fresh start starting today. You DO NOT need it to be a
Monday to start something new.
Start now, don’t wait!!
AND WE ARE OPEN TODAY FROM 9am to 11am and 4pm to 8pm!!!

Warm up:
5 Minutes Bike! the 2 rounds 5,10,15 pull ups, push ups, squats

Weighted Vest Wod (vest optional)
Chipper
Run 800m
10 devil press 50/35
20 Tire flips (team up on a big tire, or flip a smaller bus tire solo)
30 Pull ups
40 Burpees
50 Kb swings
60 calories on any machine
70 Walking lunges with a hammer over your head (35 each leg)
80 Hammer hits on a tire (try to do 40 each hand if you can)
90 squats
100 meter sled push
run 800 m

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