Holiday Schedule:

Monday - Wednesday: Normal
Thursday: Closed
Friday: Closed
Saturday: Closed

12/21/20

WOD

15 minute EMOTM of:
Power Snatch + Hang Power Snatch

5 rounds for time of:
15 Hang Power Snatch, 75/55-lbs.
3 Wall-Walks

Train At Home

Warm-up:
3 rounds of:
10 Bent over Rows, each arm
8 Single Arm Russina Swings, each arm
60 Single-unders

Strength:
10 minute EMOTM of:
5 Renegade Rows, each arm

Workout:
15 minute AMRAP of:
15 DB Hang Power Snatch
3 Wall-Walks

Cool Down:
3 rounds of:
10 Downward Dog to Cobra Stretch
10 Inchworms + Push-up

12/20/20

WOD

Rest Day

ANNOUNCEMENT:
OUR COUNTY HAS BEEN UPGRADED TO EXTREME RISK so WE are ONLY RUNNING OUTDOOR CLASSES WITH A 6 PERSON MAX.

• This means that we will have to workout on the Front Porch.

• Classes will be capped at 6 athletes.

• Registration for the next day’s classes will start at 8pm the night before.

• Detailed “At Home” DB Workouts will still be posted daily.

• If you would like a dumbbell/jump rope there will be an ongoing equipment check out. When you come to the gym check with your coach and have them sign it out to you.

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12/19/20

WOD

“McGhee”
30 minute AMRAP of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

Train At Home

Warm-up:
Run 400m
Then, 2 rounds of:
5 DB Snatch, each arm
10 Step-ups
5 Push-ups
Then,
Run 400m

Workout:
“McGhee” at home
30 minute AMRAP of:
Single DB Devil’s Press, 5 reps, per arm
13 Push-ups
9 Step-ups, holding DB

Cool Down:
For 12 minutes:
1:00 Upper Body Stretch
1:00 Lower Body Stretch
1:00 Jump Rope

ANNOUNCEMENT:
OUR COUNTY HAS BEEN UPGRADED TO EXTREME RISK SO STARTING FRIDAY WE WILL ONLY BE RUNNING OUTDOOR CLASSES WITH A 6 PERSON MAX.

• This means that we will have to workout on the Front Porch.

• Classes will be capped at 6 athletes.

• Registration for the next day’s classes will start at 8pm the night before.

• Detailed “At Home” DB Workouts will still be posted daily.

• If you would like a dumbbell/jump rope there will be an ongoing equipment check out. When you come to the gym check with your coach and have them sign it out to you.

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12/18/20

WOD

7 minute AMRAP of:
Row 21 Calories
12 Push Press

Rest 3 minutes

7 minute AMRAP of:
Row 15 Calories
9 Push Press

Rest 3 minutes

7 minute AMRAP of:
Row 9 Calories
6 Push Press

Train At Home

Warm-up:
100 single-unders
5 Strict Press, each arm
75 single-unders
7 Push Press, each arm
50 Single-unders
9 Push Jerks, each arm

Workout:
7 minute AMRAP of:
60 Double-unders
12 Push Jerk, each arm

Rest 3 minutes

7 minute AMRAP of:
40 Double-unders
9 Push Jerk, each arm

Rest 3 minutes

7 minute AMRAP of:
20 Double-unders
6 Push Jerk, each arm

Core:
3 rounds of:
:15 Hollow Hold
:30 Reverse Plank
:15 Arch Hold

*rest 1:00 between rounds

Announcement:
Our county has been upgraded to extreme risk so starting Friday we will only be running outdoor classes with a 6 person max.

• This means that we will have to workout on the Front Porch.

• Classes will be capped at 6 athletes.

• Registration for the next day’s classes will start at 8pm the night before.

• Detailed “At Home” DB Workouts will still be posted daily.

• If you would like a dumbbell/jump rope there will be an ongoing equipment check out. When you come to the gym check with your coach and have them sign it out to you.

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12/17/20

WOD

5 minute AMRAP of:
1 Rope Climb
10 Kettlebell Swings
30 Double-unders

Rest 5 minutes

5 minute AMRAP of:
10 Pull-ups
15 Kettlebell Swings
45 Double-unders

Rest 5 minutes

5 minute AMRAP of:
2 Rope Climbs
20 Kettlebell Swings
60 Double-unders

Rest 5 minutes

5 minute AMRAP of:
15 Pull-ups
25 Kettlebell Swings
75 Double-unders

Train At Home

5 minute AMRAP of:
10 Sit-ups
10 Kettlebell Swings
30 Double-unders

Rest 5 minutes

5 minute AMRAP of:
10 Toes-to-target
15 Kettlebell Swings
45 Double-unders

Rest 5 minutes

5 minute AMRAP of:
20 Sit-ups
20 Kettlebell Swings
60 Double-unders

Rest 5 minutes

5 minute AMRAP of:
15 Toes-to-target
25 Kettlebell Swings
75 Double-unders

12/16/20

WOD

10 minutes to Establish a 1RM:
Squat Clean and Split Jerk

20 minute EMOTM of:
1: Clean and Jerk, 1 rep at 80%
2: 5 Handstand Push-ups + 5 Box Jump Overs

Train At Home

20 Minute AMRAP of:
5 Pike Handstand Push-ups
10 Box Jumps or weighted step-ups
20 Dumbbell Hang Clean and Jerks

12/15/20

WOD

Every 8:00 for 4 sets:
5 Bar Muscle-ups
10 Toes to Bar
15 Calorie Row
20 Burpees

Train At Home

Every 8:00 for 4 sets:
10 Chair Dips
10 Toes to target
200m Run
20 Burpees

12/14/20

WOD

Every 2:00 for 6 sets:
Back Squat, 5 reps

Complete as many rounds as possible in 12 minutes of:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats

♀ 55 lb. ♂ 75 lb.

Train At Home

24 Minute AMRAP of:
8 Dumbbell shoulder presses
16 Dumbbell sumo deadlift high pulls
24 Dumbbell squats

*Single dumbbell

12/13/20

WOD

Rest Day

12/12/20

WOD

“TK” with a partner
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, high
12 Kettlebell swings, heavy

*you do a round, I do a round

Train At Home

Complete as many rounds as possible in 20 minutes of:
8 DB Rows
8 Box jumps
12 KB/DB Swings