This workout is TWO ROUNDS.

Tuesday, January 28, 2020

WOD

2 Rounds

AMRAP 6

10 HSPU

5 Devil’s Press (50/35)

Rest 2:00

AMRAP 6

20 Alt. Jumping Lunges (L/R is one rep)

5 Strict Pull Ups

Rest 2:00

AMRAP 6

10 Cal Bike

10 Single Arm Alt.  KB Thrusters (53/35s) (L/R is one rep)

IMG_3011

“Ain’t No DNB”

Monday, January 27, 2020

Strength

EMOM 10, alt.:

3 Back Squat @ 85%

3 Press @ 85%

WOD

“Ain’t No DNB”

4 Rounds 

25 Wall Balls 

10 Clean and Jerks

R1- 135/95

R2- 155/105

R3- 165/115

R4- 185/125

We will be having a FREE Handstand Clinic on Saturday, February 1st at 11:00am-noon hosted by Janis Konkle, PT, DPT, CSCS who was a former Division 1 College Gymnast.  Below is a brief outline of what to expect- this is a perfect opportunity to try something new or hone your current skills.  No pressure, all fun and learning!  Hope to see you there!

  • Assessment of shoulder, wrist, and hip mobility
  • Mobility techniques for shoulder, wrist, and hip
  • Assessment of spinal control
  • Mobility techniques for spinal control
  • How to perform a handstand
  • Practicing the handstand progression:
    • Pike handstand
    • Pike handstand with leg lift
    • Donkey kicks
    • Handstand
    • Handstand against the wall
    • Optional: handstand push-up progression

 

 

Beware of Wild Animals

Friday, January 24, 2020

Strength

EMOM 10, alt.:

5 Deadlifts @ 75%

5 Push Jerks @ 75%

WOD

2-4-6-8-10-8-6-4-2 

Deadlifts (315/205)

*12 Wall Balls after each set (20/14 to 10’)

IMG_1964

 

Your Favorite?

Thursday, January 23, 2020

Strength

EMOM 12, alt.:
Odd: 2 Snatch

Even: 5 Box Jumps (40/30)

WOD

AMRAP 12

5 Hang Power Snatch (115/75)

10 Overhead Squat

35 Double Unders

5 Hang Power Clean

10 Front Squats

35 Double Unders

IMG_2549

 

Onward and Upward

Wednesday, January 22, 2020

Strength

Bench Press

3-3-3-3-3

*12 Bent Over Barbell Row after each round

WOD

10-20-30

Single Arm DB Thruster (50/35- switch half way through each set)

Burpees over DB

Rest 2:00

20-30-40

Alt. DB Snatch (50/35)

Sit Ups

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Just Keep Going

Tuesday, January 21, 2020

Strength

EMOM 10, alt:

5 Back Squats @ 75%

5 Press @ 75%

WOD

1000m Row or 50/35 Cal Bike*

Then:

120 Double Unders

100 Air Squats

80 RKBS (50/35)

60 Sit Ups

40 Push Ups

60 Dubs

50 Air Squats

40 RKBS

30 Sit Ups

20 Push Ups

Then:

1000m Row or 50/35 Cal Bike*

IMG_2169

 

Be ready.

Monday, January 20, 2020

WOD

AMRAP 8

12 Deadlifts (185/130)

9 Hang Cleans

6 Push Jerks 

3 Front Squats

AMRAP 8

10 HSPU

10 C2B Pull Ups 

10 Air Squats

AMRAP 8

10 DB Burpee Front Rack Step Up (50/35) (24/20)

20 DB S2OH 

AMRAP 8

15 Cal Row

15 Cal Bike

*3:00 Rest after each

IMG_2512

 

“15-10-5-2″

Friday, January 17, 2020

Partner Work

AMRAP 10

(With a partner, alternate full rounds)

8 Russian Kettlebell Swings (70/53)

6 Goblet Squats 

4 KB Goblet  Reverse Lunges

*Partner must be in plank position in order for other partner to be working

 

WOD

“15-10-5-2”

3 Rounds

AMRAP 5, Rest 3

15 Toes to Bar

10 Wall Balls (20/14 to 10′)

5 Cleans (135/95) 

2 Muscle Ups

*Pick up where you left off
IMG_2451

Partner WOD FUN

Thursday, January 16, 2020

Strength

EMOM 10, alt.:

3 Deadlift @ 80%

3 Push Jerk @ 80%

WOD

With a Partner, sharing work as desired:

2 Rounds

120/100 Cal Bike/Row

80 Deadlifts (155/105)

60 Hang Cleans

40 Push Jerks

(One round bike, one round row- may choose order of bike/row)

IMG_2324

 

 

Push It

Wednesday, January 15, 2020

Strength

Bench Press 

4-4-4-4-4

*8 each single arm DB Bent Over Row after each set

WOD

50-40-30-20-10

Air Squats

Sit Ups

*12 DB Hang Clean and Jerks (50/35) after each set (may be broken up however but must be split evenly)

IMG_2396