Jan 6 – Jan 12, 2020

HAPPY NEW YEAR!

Sunday, Jan 12, starts Bring a Friend Week! Bring any friend to any class all week long through Saturday, Jan 13.

Check out the new sweat classes on the schedule on Tuesday and Thursday at 6:30 am and 7:30 pm! Free to members, just $10 for drop in friends!

The Committed 2020 is in full swing! Congratulations to the 11 Committed from 2019:

Steven Banks

Matt Edwards

Brandi Guthke

Natalie Howery

Margret Jung

Anna Cat Morris

Matt Nix

Jimmy Palmer

Erald Sino

Brittany Timmons

Alec Worthington

Monday January 6, 2020

1A. 2 ct Pause Back Squat, [email protected], LD2

1B. Push ups 5 sets of 50% of new rep max.

5 Rounds for time of:

30 Double Unders

8 Burpees

8 Hang Power Snatches, 95/65

Rx+: 50 DU, 12 Burpees, 135/85

Tuesday

1A. Power Clean and 2 Jerks.

1B. 3-5 sets of 10 Strict Toes-to-bar.

AMRAP 20

16 Goblet Lunges

12 American KBS

10 Sit ups

Rx: 53/35

Rx+: 71/53, GHD Sit ups

6:30am/7:30PM Sweat WOD

Complete rounds of 60, 40 and 20 reps for time of:
Calories of Rowing
Jumping Lunges
Wall Ball Shots 14/20
Lateral Jumps Over Parallette
Push-Ups

Time Cap = 30 minutes

Scales:40/30/20 reps, regular lunges, step overs, bar or box push ups.

 

 

 

Wednesday

1A. Deadlift 5RM

1B. Strict Pull-ups for 5 sets. -1 rep per set.

EMOM 12

3 Squat Cleans, 105/75

5 Push Presses

4 Burpees over the bar

Thursday

1A. Bench Press 5RM

1B. Rear Delt Raises 3-5 sets of 12

6 Rounds for time of:

4 Turkish Get Ups

8 1 Arm Presses

12 1 Arm Front Squats

16 1 Arm KB Swings, Alternating.

Rx: 53/35

Split reps 50/50 between left/right sides.

 

6:30am/7:30 PM SWEAT WOD

For time:
50/35 Calories on Bike*
400 Meter Run
40 Single Kettlebell Deadlifts 35/53
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches 20/35
400 Meter Run
20 1 arm Dumbbell Thrusters(10 R/10L) 20/35
400 Meter Run
10 Ring Rows

Friday

1A. Front Squat 5 sets of 2 @ 93%

Row Cindy Row

AMRAP 20

5 Pull ups

10 Push ups

15 Air Squats

20 Cal Row

Saturday

AMRAP 25 w/ a partner of:

30 Burpees

1k Row

30 AKBS 71/53

9 am Sweat WOD

EMOM 12
1: 10/7 Cal Bike
2: 20 AB Mat Sit-Ups
3: 50 Mt Climbers

Rest 3min

EMOM 12
1: 200/150m Row
2: 15 Goblet Squats 35/53
3: 15 Knees to Elbows

Sunday

11am, 1:30pm, 3 pm Sweat Class WOD

3 Rounds for time of:

100 Double Unders

50 Air Squats

25 abmat Sit ups

12 Pull ups

6 Seated Strict Presses

*DU Scale is 50 doubles if can’t string them together or 100 singles. Scale Pull ups to jumping pull ups or Ring Rows.