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FRIDAY - 1/1/21 New Years Day

12/31/2020

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​WOD TIMES 
   10 pm
   12 pm 


METCON

   20 D/U's
   18 Squats
   16 Ab Mat Sit Ups
   14 H/R Push Ups
   12 Pull Ups
   10 Ring Dips
   8 Box Jumps (24"/20")
   6 Burpees
   4 K2E
   2 H/S Push Ups
5 ROUNDS 

(40 Minute Cap)
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THURSDAY

12/31/2020

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REGULAR CLASS TIMES TODAY

FRIDAY NEW YEARS DAY - 10am and 12pm... Go to Zen Planner and Sign up for Friday. We are limited to 10 people due to COVID so if you are number 11 or more  and not signed up you cannot stay. 

STRENGTH 
   10 minute EMOM of: 
evens : 8 Bentover Rows
Odds: 5 Good Mornings

METCON 
   12 Alt KB Snatches (53/35)
   24 D/U's
11 Minute AMRAP

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FRIDAY - NEW YEARS DAY

12/31/2020

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WOD TIMES 
   10 pm
   12 pm 


METCON

   20 D/U's
   18 Squats
   16 Ab Mat Sit Ups
   14 H/R Push Ups
   12 Pull Ups
   10 Ring Dips
   8 Box Jumps (24"/20")
   6 Burpees
   4 K2E
   2 H/S Push Ups
5 ROUNDS 

(40 Minute Cap)
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WEDNESDAY

12/30/2020

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STRENGTH
   10 Minute EoMOM of: 
Squat Cleans 5, 5, 5, 3, 3

METCON
   15 Pull Ups
   15 KB Swings (70/53)
    15 Burpees 
4 Rounds (16 Minute Cap)

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TUESDAY

12/29/2020

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STRENGTH
   10 Minute EoMOM of: 
BENCH 7, 7, 7, 5, 5

METCON
   Box Jump Overs (24/20)
   Ab Mat Sit Ups
40, 30, 20, 10

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MONDAY

12/28/2020

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STRENGTH
   10 Minute EoMOM of: 
OH Press 7, 7, 7, 5, 5

METCON
   50 Back Squats
Rx+ (225/155)
Rx (185/125)
Scaled (135/95)

   50 Power Cleans
Rx+ (185/125)
Rx   (135/95)
Scaled (115/75)

No Time Component. You have till the end of the hour to complete all 100 reps broken down however you want to . 
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WEDNESDAY 12/23/20

12/21/2020

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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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TUESDAY  12/22/20

12/21/2020

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STRENGTH
10 Minute EoMOM of:
   OH SQUATS
12, 10, 8, 6, 4

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

12/21/2020

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STRENGTH
   10 Minute EoMOM  of:
Bench Press
    12, 10, 8, 6, 4

METCON - "JT"
   H/S Push Ups
   Push Ups
   Ring Dips
21 -15 - 9

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FRIDAY

12/18/2020

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WARM UP/CONDITIONING
    2500 Meter Row for Time

METCON - Bear Complex
Complete the Following Cycle 7 Times UNBROKEN:
   1 Power Clean
   1 Front Squat
   1 Push Press 
   1 Back Squat
   1 Push Press
**********
After Completing the above cycle 7 times, REST, add Weight and perform the cycle 4 more times for a total of 5 Rounds adding weight every round. Recorded will be your heaviest  UNBROKEN round. 
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  • Home
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    • Coaches
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