January 23, 2020

Thursday

January is almost done! 
Will you hit your personal goal by Feb 1??


Warm Up:
Row 800m
2 Rounds 
12 Jumping Pull Ups 
12 Slam Balls 


Skill/Strength:
2 Rounds 
3 Wall Walks 
6 Turkish Get Ups (total) 

WOD:
3 Rounds for time of:
20 Wall Balls (20/14#)
16 Kettlebell Swings (53/35#)
12 Knee To Elbow 
8 Thrusters (95/65#)
Run 400m

January 22, 2020

Wednesday

Coach Chris is at it again! 

Warm Up:
Run 400m
EMOM for 5 min 
8 Push Press 
6 Lunges 


Tabata Time:
1. External knee rotations 
2. Hand release push ups 
3 Lat Raises 
4. Alternating "Pointer Dog"


WOD:

5 Deadlifts 

into 2 Hang Squat Cleans 

(60% of 1rm) 

OR

Hero WOD:

For Time:
Run 1 Mile
50 Push ups
50 Sit ups
Run 1 Mile
50 Push Ups
50 Sit Ups
Run 1 Mile 

January 21, 2020

Tuesday

Body Fat Testing Sign Up HERE!

Warm Up:
2 Rounds
Row 400m
15 Calories Ski
15 KB Swings (35/26#)


Skill:
Time to work on your personal goal! 
**If you don't have one then a coach will give you something to do :) 


WOD:
AMRAP in 20 min of 
8 Renegade Rows (40/25#)
12 Box Jumps (24/20")
24 Air Squats 



January 20, 2020

Monday

Congratulation! The sugar challenge is complete! 
Let's ry to keep it rolling with a healthy lifestyle and less sugar!
Body Fat Dunk tank is a go! Next Monday 3:30-6:30pm here at Recoil! 


Warm Up:
Run 800m
2 Rounds 
10 Squats 
10 Burpees 
20 Sit Ups


Strength:
Front Squats 
8-8-5-5-5


WOD:
2 Rounds for time of:
50 Double Unders (20 if scaled due to time)
10 Clean and Jerks (135/95#)
15 Pull Ups 

Rest 2 min 

2 Rounds 
15 Calorie Row 
10 Burpees 
8 Hang Cleans (135/95#)
**whole workout should be done under 30 min. Scale as necessary to keep intensity high not a chipper! 

January 18, 2020

Saturday

Rise and shine!!

8am Partner WOD!!!

January 17, 2020

Friday

Happy Weekend 

Warm Up:
Run 1 Mile
2 Rounds 
10 Leg Swings each leg
10 OH Squats (pvc)


WOD:
OPEN GYM! 

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


This is your time to practice your personal Goal!!!!



January 16, 2020

Thursday

Who will stop these 2 this Friday??? 
Come try at 4pm 

Warm Up:
Run 800m
2 Rounds 
10 Shoulder Press (45/35#)
10 knee To Elbow 
10 Slam Balls


Strength:
Hang Squat Cleans 
5-5-3-3-2


WOD:
AMRAP in 15 Min 
20 GHD Sit Ups 
15 Box Jumps (24/20")
10 Hang Snatch (75/55#)
Run 200m