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Tuesday

12/31/2019

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STRENGTH
    10 Minute EoMOM of: 
5 Bench Press
METCON
   Power Cleans (185/135)
   D/U's
Rep Scheme: 
   1 P/C - 5 D/U'S
   2 P/C - 10 D/U'S
   3 P/C  - 15 D/U'S
   4 P/C - 20 D/U'S
   5 P/C - 25 D/U'S
   6 P/C - 30 D/U'S
   7 P/C - 35 D/U'S 
   8 P/C - 40 D/U'S 
   9 P/C - 45 D/U'S
   10 P/C - 50 D/U'S
20 MINUTE TIME CAP
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MONDAY

12/30/2019

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STRENGTH
   10 Minute EoMOM of; 
5 Front Squats @ 75-80%

METCON
  5 Bar M/U's 
10 Box Jumps (30/24)
15 Wall Balls (20/14)
20 V-Ups
   16 Minute AMRAP

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Friday

12/27/2019

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STRENGTH
    10 Minute EoMOM of: 
Deadlifts 7, 5, 5, 2, 2

METCON
   Snatch Grip Power Cycle (115/75)
5 Snatch Grip Deadlifts
5 Hang Power Snatches
5 Snatch Grip Push Press
5 OH Squats
5 Power Snatches 
    5 Rounds (1 mintues Rest between Rounds)
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Thursday

12/26/2019

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STRENGTH
   10 Minute EoMOM of : 
Back Squats 7, 5, 5, 2, 2

METCON
   S2OH(115/75)
   Barbell Push Ups
   T2B

21-15-9
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Tuesday 12/24/19

12/24/2019

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WOD - 12 Days of Christmas
1 Squat Clean (135/95)
2 H/S Push Ups 
3 Front Squats (135/95)
4 Snatches (135/95)
5 C2B Pull Ups
6 Box Jumps (24"/20")
7 Burpees
8 Push Ups
9 Wall Balls (20/14)
10 KB Swings (53/35)
11 Deadlifts (135/95)

12 Thrusters (135/95)

12 Rounds Perfomed as: 
   Rnd 1 : 1
   Rnd 2 : 2, 1
   Rnd 3 : 3, 2, 1
   Rnd 4 : 4, 3, 2, 1
   Rnd 5 : 5, 4, 3, 2, 1
.......etc..
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Monday 12/23/19

12/23/2019

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STRENGTH
   10 Minute EoMOM of: 
5 Bench Press @ 80% of 1RM

METCON
   Run 10 Down AND Backs
   15 Burpees
   20 Box Jump Overs (24/20)  
   25 Wall Balls (20/14)
   30 D/U's
3 Rounds (20 Minute CAP)
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Tuesday 12/17/19

12/17/2019

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PLAN FOR A BUSY 6:00PM WORKOUT TONIGHT AS THAT'S TODAY'S ONLY OTHER CLASS... 

REMEMBER THE SCHEUDLE FOR THIS WEEK.... 

TUESDAY - 5:30am, 6:00pm
WEDNESDAY - 5:30am, 9:00am, 4:30pm, 6:00pm 7:00pm BB Club
THURSDAY  - 5:30am, 9:00am, 4:30pm, 6:00pm 
FRIDAY -  5:30am, 9:00am, 4:30pm, 7:00pm-Christmas Party

STRENGTH
   Deadlift 5x5

METCON
   7 H/S Push Ups
   14 Alternating Pistols
   21 D/U's
5 Rounds 
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Monday 12/16/19

12/16/2019

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THIS WEEK'S SCHEDULE with Addison & Tristen: 
MONDAY - Regular Schedule
TUESDAY - 5:30am, 6:00pm
WEDNESDAY - 5:30am, 9:00am, 4:30pm, 6:00pm 7:00pm BB Club
THURSDAY  - 5:30am, 9:00am, 4:30pm, 6:00pm 
FRIDAY -  5:30am, 9:00am, 4:30pm, 7:00pm-Christmas Party


STRENGTH
   Bench Press 5x5@75-80%

METCON
   Death by:
3 Power Cleans
3 Front Squats
3 Jerks

Weights
Scaled (135/95)
Rx (155/105)
Rx+ (185/135)

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Friday 12/13/19

12/13/2019

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STRENGTH
   12 Minute EoMOM of:
Front Squat 2x7, 2x5, 2x2

METCON - With a partner
   P1: Row for Max Distance
while 
   P2: Complete 100 D/U's or 200 S/U's = 10 D/U attempts
Switch
   16 Minute AMRAP
Score = Total Distance Rowed



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Thursday12/12/19

12/12/2019

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STRENGTH
    Push Press 2x7, 2x5, 2x2

METCON
   Squat Snatch (135/95)
    Alternating Pistols
1, 2, 3, 4, 5, ....
12 Minute AMRAP
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  • Home
  • About
    • Coaches
    • F.A.Q.
    • Pricing >
      • Location and Directions
  • W.O.D.
  • Schedule
  • Photos
  • Drop Ins
  • Contact US