Warm Up
5 Minutes to fill out a goals sheet
5 minutes rowing
*Optional warm up 400 burpees
Strength-
20 Minutes To
Find a 3 rep max Thruster (get at least 6 sets in, build up slow)
Wod
18 Minutes
60 Cal Bike Buy in
Remaining time
Amrap of
3 Man Makers *************Don’t throw your dumbbells!!***** Burpee penalty****** There will be too many people doing sit ups
10 Toes to bar (sub 15 knee raises or 15 sit ups)
25 Doubles or 50 singles
warm up
4 rounds
10 cals bike or row
10 empty bar presses
10 (5 each arm) Overhead squats with a dumbbell (GO LIGHT, this is just to practice)
Strength
Push Press
Sets of 3
3,3,3,3,3 this is Dip drive press…
Wod
10 Minutes
6 Handstand pushups (sub dumbbell presses 10, or 12 push ups)
12 Slam balls
1 Rope Climb
Rest 3 Minutes
then 3 minutes of max effort walls balls
*who will go all 3 minutes without dropping the ball
Happy New Year Everyone!!!
Use the front door for the morning classes. going to keep the big doors closed in back. Maybe start a fire inside.
Warm up.. .hop on those rowers.. get nice and warmed up.
1000M row.
30 Overhead squats with a PVC
Strength. Back Squats
Sets of 5
do at least 3 warm up sets.
5,5,5,5,5. Slowly build up. If you finish ahead jump on a rower stay warm.
Wod
10 Rounds *this wod is supposed to have 7 chest to bar pull ups instead of 10 rower cals, you can do either. some of you might be sore for the “Angie” workout
3 Clean and Jerk (can be power clean) 205/145
5 Burpees over your bar
10 Rower cals or 10 bike cals
8am…
Let’s have some fun and go run 400’s on post office road. nothing says “this is a great morning” like running 400’s
9am
stretchy stretchy stretchy
10am
a chipper and a ladder.. .this is crazy- 25 mintue Amrap
Round one
10 wall balls
10 Slam balls
10 Slam balls over the shoulder
10 Rower cals
Round 2
20 wall balls
20 slam balls
20 slam balls over the shoulder
20 rower cals
round 3
30, 30 , 30 ,30
Round 4
40,40,40,40
add ten every round
Warm up-
3 rounds
90 seconds couch stretch each leg
10 cal bike
15 deadlifts with empty bar or 10s
Strength
Deadlifts-
5 sets of 7
NO ROUND BACKS-
7 deadlifts should be at moderately heavy weight
Wod-
15 Minutes
14 deadlifts 225/155
14 Pistols (5 each leg) or 28 air squats
5 Ring muscle ups, 5 bar muscle ups, or 14 ring rows