Jan 13 – Jan 19, 2020

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.

 

Monday January 13, 2020

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