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

Met Con Thursday??
Arrive to class on time as we will start the first wod at 10:15

Warm up-
5 minutes row or Bike
30 overhead squats with PVC
Get your equipment and starting spots figured out

A little bit of the open in December. different sections of the gym will be for each wod. Wod 1 will be outside. Burpees on concrete will turn you into a tiger!

Wod 1

8 minutes amrap
10 Dumbbell snatches
10 Burpee box jumps

Wod 2-
8 minutes amrap
Row 250
10 Toes to bar

Wod 3 8 miuntes
9 Thrusters 95/65
35 double unders

Warm up-
Warm up starts on the hour as a group
Partner up with someone who isn’t your bestie

12 minutes. Each take two minutes to warm up slow on the rower. Then
8 minutes max cals on the rower. Might have to put a few people on the bike, switch every minute, no dilly dallying with the straps, fast transitions

Strength. 10 Minute Emom-
Warm up at least 5 minutes for this so you have nice starting weight on the bar. Build up slow
2 Front squat- (first rep can be a squat clean)
2 push jerks

Wod-
3 rounds 3 rounds for time of:
Row 250 meters (rowers full, not a crisis, ski erg 250, or bike 12 calories)
21 wall balls 30/20
12 chest-to-bar pull-ups (sub 20 ring rows)

Accessory work- do it!! 10 minutes double under practice.
Have your doubles do this
8 minutes
even minutes 20 doubles
odd minutes 10 ring dips or bench dips