WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 2:00 test out / 4:00 Rest 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 10:00 running clock: 3 Rounds: 10 Hand release Push ups 5 Toes to Bar (T2B) + AMRAP (for remainder of time): 14 Wall Ball 20/14 7 Burpees SKILL DEVELOPMENT: Muscle Ups
WARM-UP: 5:00 AMRAP 5 DB PRESS 10 BAR ROWS 15 SQUATS STRENGTH: 6 ROUNDS :20ON/:20OFF 1.) HSPU 2.) STRICT PULL UPS WOD: 21-15-9 PULL UPS HAND RELEASE PUSH UPS BOX JUMPS
WARM-UP: 5:00 AMRAP 5 DB Press 10 Bar Rows 15 Squats STRENGTH: 8 Rounds, :15on/:15off 1.) Handstand Push Ups 2.) Strict Pull Ups WOD: 8:00 AMRAP 5 Toes to Bar 5 Chest to Bar 5 Burpee Box Jumps
Prepare your shoulders! Get here early and warm up properly!!! WARM-UP: 5:00 AMRAP 5 Push Ups 10 Body/Ring Rows 15 Awesomely perfect air Squats STRENGTH: 2:00 test, 4:00 rest: 1.) Dips 2.) C2B (chest to bar) WOD: 5 Rounds for Time: 25 Double Unders / 50 Single Unders 10 K2E (Knees to Elbows) 5 HSPU (Handstand Push Ups)
WARM-UP: *Shoulder PRE-hab work *3 Rounds: 3 HHPSn (High Hang Power Snatch) 3 HPSn (Hang Power Snatch) 3 PSn (Power Snatch) 3 OHS (Overhead Squat) STRENGTH: 10:00 to hit a heavy 3-position Power Snatch High Hang, Hang, Low Hang WOD: AMRAP in 7:00 A1.) 150m Row (pace) A2.) 2 for 1 Wall Ball A3.) Superman REST 7:00 AMRAP in 7:00 A1.) 100m Row A2.) Double Unders A3.) HSPU (Handstand Push Ups)
The Christmas ‘hype’ is over, and the ‘New Years Resolution hype’ is on its way! Instead of having a “New Years Resolution” I’d rather think of it as a “New Year Goal”. The term resolution means solving a problem; but the term goal is an act of achievement. New Years Resolutions are often not solved because the problem is too big or will take too long to fix. Instead of trying to solve a problem lets focus on small steps along the way that can encourage you and others to keep striving for that main goal. Breaking your goals into shorter segments, (weeks, months, or seasons) works well to keep you on track. For example, if you want to add 50 pounds to your back squat in a year, you will need to add a little less than 5 pounds per month, every month, to reach that goal. Find a friend, that has a similar goal. Keeping each other accountable and encouraged will help you both!
If you have a goal in mind, talk to your coaches!! We can help set a plan into action and will keep pushing you towards that goal.
If you don’t have a coach to talk with, then now is your chance! The next on-ramp for beginners program starts January 13th!!! Classes will be held on MWF’s for 12 classes, at 10:30am or 7:30pm!! To register or to get more information just email us!!
if you haven’t seen the gym expansion yet, take a look!
Want to follow one of our Athletes whose on track for the US Snowboarding Team!! Here is her blog! We miss you Brooke!!! Brooke Brewer’s Snowboarding Blog
WARM-UP: 2 Rounds: 30 Air Squats 20 Pass Throughs 10 Push Ups STRENGTH: OTM for 8:00 Odd: Back Squat Even: Dips/Push Ups (weighted) 7@50% 7@60% 7@70% 7+@80% (go until failure) WOD: AMRAP in 12:00 3 Power Clean 6 Pull Ups 9 Bar Facing Burpees
Max-Effort Lift: 20:00 Bench warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Assistant Movement: Banded Tricep Push Downs 1x close to failure 1x failure Pulling Superset: 3 Rounds: 8-10 Supine Body Rows 12-15 Banded Pull Aparts (BPA) WOD: FOR TIME: 5-4-3-2-1 Muscle Ups 10-8-6-4-2 HSPU (Handstand Push ups) *alternating movements
Check out the new state-of-the-art Bench we got! EAT like the cavemen, BENCH like the cavemen, BE RIPPED like the cavemen! Max-Effort Lift: 20:00 Bench warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% back off: 10@50-60% Assistant Movement: Weighted Push ups 1x close to failure 1x to failure *Superset with banded pull aparts 3x12-15 WOD: AMRAP in 10:00 8 HSPU (handstand push ups) 8 C2B (chest to bar pull ups) 8 Push Press 135/95#
Max-Effort Lift: 15:00 to find a new 1-3RM Close Grip Bench WOD: 21-15-9 Handstand Push Ups (HSPU) Dips Push ups REST 5:00 21-15-9 Pull ups Ring Rows / Body Rows Meet our Niece: ZOE ANN SMITH born May 23rd!