December 7, 2019

Saturday

Good Morning! 


Time to rise and shine! 


See ya at 8am! 

December 6, 2019

Friday

Friday! 

Warm Up:
Run 400m
Ski Erg 10 Cal 
10 Burpees 


WOD:
OPEN GYM! 

Create you own workout, or make up one you missed this week! 



Work on a lift or a gymnastic skill! 

December 5, 2019

Thursday

Mobility Today 4pm

Warm Up:
2 Rounds
Run 400m
Bike 10 Cal 
Ski Erg 10 Cal

Strength:
Hang Snatch 
8-5-3-3-2


WOD
21-18-15-12-9 reps for time of:
Devil Press (db35/20#)
Walking Lunges (each leg) 

December 4, 2019

Wednesday

Yoga/Mobility 4pm tomorrow!

Warm Up:
Run 400m
EMOM for 5 Min 
5 Thrusters (DB 20/15#)
5 Burpees 


Skill
2 Rounds 
10 Single Leg Bridge (hold 2 seconds) (each leg)
10 Plank To Push Ups 
10 Front Plate Raises (15/10#)

WOD:
AMRAP in 15 Min of
2 Rounds of Cindy 
5 Pull Ups 
10 Push Ups 
15 Air Squats 
then,
10 Thrusters (115/75#)(dB if raining 45/25) 

December 3, 2019

Tuesday

Can you hear those sleigh bells jingling?? 
Yoga/Mobility Thursday 4pm

Warm Up:
Row 400
2 Rounds 
10 OH Squat PVC 
10 Jumping Pull Ups 
2 Wall Climbs 


Strength:
Push Press 
3-3-3
Jerk 
2-2-2

WOD:
AMRAP in 5 Min of 
20 Burpee Box Jumps (24/20")
Remaining Time Row for Calories 

Rest 2 Min 

AMRAP in 5 Min of 
20 Burpee Box Jumps (24/20")
Remaining Time Power Cleans (145/105#)

Rest 2 Min 

AMRAP in 5 Min of 
20 Burpee Box Jumps (24/20")
Remaining time Toes To Bar 
**Score is reps done in remaining time (3 score when finished) 

December 2, 2019

Monday

Happy December! 
Hope Everyone Had a great Turkey Day! 
Now.. time to get those workouts in before Xmas and New Years! 

Warm Up:
Run 800m
2 Rounds 
12 Slam Balls (15/10#)
15 Burpees 


Strength:
Squats Cleans 
5-5-3-3-2 
**Get heavy 


WOD:
2 Rounds for time of:
60 Double Unders
40 Air Squats 
20 Deadlifts (185/135#)

Rest 2 min (adjust bar) 

9-15-21 
Hang Power Cleans (135/95#)
Kettlebell Swings (53/35#)

November 30, 2019

Saturday

Happy Saturday! 


See ya at 8am for a fun workout!