It’s Bring a Friend Week! We want you to have fit, healthy, and strong friends! Bring them along for free classes all day, every day through Sunday.
Jan 13 – Jan 19, 2020
Monday January 13, 2020
1A. 2 count Pause Back Squat x5@9, LD2
1B. 8 sets of 50% push up reps.
AMRAP 12
10 Hang Power Cleans, 95/65
5 Front Squats
5 Push Presses
Dock Run
Rx+: 135/85
Tuesday
1A. Hang Power Snatch 3RM
1B. Strict Toes-to-bar 3-5 sets of 10.
AMRAP 20
5 Pull ups
10 Wall Balls, 20/14
15 Sit ups
Rx+: C2B, High WB Targets, GHD Sit ups
6:30 AM SWEAT Class WOD
Tabata Push-up
Tabata Single Dumbbell Front Rack Lunge
Tabata DB Push Press (same weight as lunges)
Tabata Russian Kettlebell Swing
Tabata Squat(scale up option:use kettle bell or one of the dumbbells)
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
Wednesday
1A. Deadlift 3RM
1B. 5 Sets of Max Double Unders. Cap ~50 reps.
EMOM 10
4 Burpees
8 Air Squats
20 Double Unders
Rx+: All perfect rounds. 6/10/25.
Thursday
1A. Bench Press 3RM.
1B. DB Rows for 5 sets of 10.
3 Rounds for time with a partner of:
Row 1k
20 Man Makers, 50/35
6:30 am SWEAT WOD
Three rounds of 1 minute per station
Wallballs
Russian KBS
Box Jumps
Dumbbell Push Press
Calorie Row
1 minute of rest between rounds
Friday
1A. Front Squat 3 sets of 2 @ 95%
Partner Chelsea
EMOM 30
5 Pull ups
10 Push ups
15 Air squats
Partners alternate minutes.
Rx+: Solo
Saturday
Partner Morrison
50-40-30-20-10-20-30-40-50
Wall Balls, 20/14
Box Jumps, 24/20
Russian KBS, 53/35
9 AM SWEAT WOD
3 Rounds for time
200m row
15 toes to bar
200m row
15 air squats
200m row
15 abmat sit ups
200m row
Rest 3:00 between rounds
Sunday
AMRAP 8
8 Burpees to target
8 Toes-to-bar
Rest 2 min
AMRAP 8
8 Goblet Lunges, 53/35
8 Russian KBS
Rest 2 min
AMRAP 8
Bike 15/10 cals
15 Sit ups