1/10/21
WOD
Rest Day
Tomorrow’s classes are open to 12 people, all outside!
1/9/21
WOD
“Michael”
3 rounds for time of:
Run 800 m
50 Russian Kettlebell Swings
50 sit-ups
Train At Home
Warm-up:
Alternating Tabata (16 Rounds, :20 on/ :10 off):
1: DB/KB Deadlifts
2: Single-unders
Workout:
“Michael”
3 rounds for time of:
Run 800 m
50 Russian DB/KB Swings
50 sit-ups
Cool Down:
1 Minute of each:
Pec stretch
Hip-quad-wall stretch
Lat stretch
Cobra stretch
Calf stretch
ANNOUNCEMENT:
WE WANT TO ADDRESS CONCERNS ABOUT THE LIMITED CLASS SPACE AND REITERATE THE EXPECTATIONS WE HAVE FOR CLASS SIGN UP.
Class sign up opens at 8pm everyday.
You may only sign up for 1 class or open gym slot. Please don’t take up slots you don’t intend to come to.
Please only sign up for class right at 8pm every other day to allow more people access to classes they prefer. If there are still slots open after 9pm, then please fill them in!
To be clear, it is still ok to come multiple days in a row. We just want to keep the sign up process as fair as possible.
We know this situation is less than ideal and we just want to ask you to help out your fellow members. This is a temporary solution and we are hopeful that we can get back to normal 12-person classes soon.
Thank you for your understanding!
Derek and Brittney
1/8/21
WOD
7 sets of:
3 second Pause Front Squat, 5 reps
7 sets of:
Strict Press, 3 reps
Accessory:
Bulgarian Split Squat, 5 x 8/leg
Train At Home
Warm-up:
4 Rounds:
5 Air Squats
5 Burpees
5 Lunges, each leg
5 Floor press, each arm
Strength:
7 sets of:
5 second Pause Goblet Squat, 7 reps
7 sets of:
DB Strict Press, each arm, 6-12 reps
Accessory:
Bulgarian Split Squat, holding DB
5 x 8/leg
Cash Out:
For Time:
20-16-12-8-4 Lunges
2-4-6-8-10 Push-ups
ANNOUNCEMENT:
WE WANT TO ADDRESS CONCERNS ABOUT THE LIMITED CLASS SPACE AND REITERATE THE EXPECTATIONS WE HAVE FOR CLASS SIGN UP.
Class sign up opens at 8pm everyday.
You may only sign up for 1 class or open gym slot.
Please only sign up for class every other day. This will allow the most people access to the gym. Our busiest class times (6:30am and 5:30pm) are especially expected to follow this rule.
The only exceptions being if there are slots still open at 9pm, then they are allowed to be filled on a first-come-first-serve basis.
We know this situation is less than ideal and we just want to ask you to help out your fellow members. This is a temporary solution and we are hopeful that we can get back to normal 12-person classes soon.
Thank you for your understanding!
Derek and Brittney
1/7/21
WOD
25 minute AMRAP of:
100 Double-unders
50 Box Jumps, 24”/20”
25 Handstand Push-ups
15 Devil’s Press 50/35-lbs
Train At Home
Warm-up:
2 Rounds of:
10 Plank burpees
8 Sit-ups
6 DB row
40 Single-unders
Workout:
4 rounds of:
5 minute AMRAP of:
20 Hollow Rocks
10 Bent Over Rows, each arm
10 Burpees jumping over DB
*Rest 4 minutes between rounds
Cool Down:
3 Rounds:
:30 Pike Handstand hold, or Handstand hold
:60 Cobra stretch
:30 Hip flexor stretch, each leg
ANNOUNCEMENT:
WE WANT TO ADDRESS CONCERNS ABOUT THE LIMITED CLASS SPACE AND REITERATE THE EXPECTATIONS WE HAVE FOR CLASS SIGN UP.
Class sign up opens at 8pm everyday.
You may only sign up for 1 class or open gym slot.
Please only sign up for class every other day. This will allow the most people access to the gym. Our busiest class times (6:30am and 5:30pm) are especially expected to follow this rule.
The only exceptions being if there are slots still open at 9pm, then they are allowed to be filled on a first-come-first-serve basis.
We know this situation is less than ideal and we just want to ask you to help out your fellow members. This is a temporary solution and we are hopeful that we can get back to normal 12-person classes soon.
Thank you for your understanding!
Derek and Brittney
1/6/21
WOD
"The Chief"
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute
*Repeat for a total of 5 cycles
Train At Home
Warm-up:
9-7-5-3 reps of:
DB Hang Power Cleans
Push-ups, working up in difficulty
Goblet squats
Workout:
"The Chief" at Home
Max rounds in 3 minutes of:
DB Power cleans, 3 reps each arm
6 Push-ups
9 Squats
Rest 1 minute
*Repeat for a total of 5 cycles.
Core:
Accumulate 2 Minutes of L-sit hold (scale as needed)
*Between sets perform 10 good mornings with DB
1/5/21
WOD
Row/Ski/Bike for 35 minutes.
Every 5 minutes stop and perform 15 burpees.
*Score is total distance
Train At Home
Warm-up:
Agility:
2 Rounds 25’ each of:
High knees
Butt kickers
Hamstring march
Quad march
Lung and twist
Workout:
Run for 35 minutes
Every 5 minutes stop and perform 15 burpees
*Score is total distance
Cool Down:
2 Sets, :30 each side:
Pec stretch
Hip-quad-wall stretch/hip flexor stretch
Hamstring stretch
1/4/21
WOD
20 minutes to complete:
Deadlift 5-5-5-5-5-5-5 reps
10 minute AMRAP of:
10 Landmine Push Press, Right
10 Landmine Row, Right
10 Landmine Push Press, Left
10 Landmine Row, Left
10 Landmine Squats, Right
10 Landmine Squats, Left
Train At Home
Warm-up:
3 Rounds:
10 Bend-and-bows
10 Squat to hamstring
5/5 Strict Presses
10 Squat and twist, alternating sides
Workout:
15 minute AMRAP of:
10 DB Deadlifts, Right
10 DB Deadlifts, Left
10 DB Push Press, Right
10 DB Row, Right
10 DB Push Press, Left
10 DB Row, Left
10 DB Squats, Right
10 DB Squats, Left
Core:
Alternating Tabata (16 Rounds :20 on/:10 off):
1: V-ups, normal or alternating
2: Side plank
1/3/21
WOD
Rest Day
1/2/21
WOD
With a Partner For time:
Complete 20 rounds of DT
*you go, I go.
“DT”
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps
Train At Home
Warm-up:
3 rounds of:
Run 200m (or 100 single-unders)
3 DB Deadlift, each arm
3 DB Hang Power Cleans, each arm
3 DB Push Press, each arm
12 Plank Shoulder Taps
WOD:
20 minute AMRAP of:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Split Jerks
3 Wall-walks (or 15 pike HSPU)
*round 1 is Right Arm, round 2 is Left Arm…
Cool Down:
10 minutes of:
:30 Downward Dog
:30 Child’s Pose
:30 Froggy Groin Stretch
:30 Hamstring Stretch, each leg
HOLIDAY SCHEDULE
FRIDAY: NO 5AM & NO 6:30AM, ALL OTHER CLASSES ARE NORMAL
Saturday: Normal
1/1/21
WOD
10 minutes to Establish a 5RM Power Snatch
10 minutes to Establish a 10RM Overhead Squat
Accessory:
3 sets of:
1:00 Max Reps Floor Press, 45/35-lbs.
1:00 Plank
Train At Home
Warm-up:
10-8-6-4-2 of:
DB Deadlift, R
Jumping Jacks x5
DB Deadlift, L
Burpees
Strength:
10 minute EMOTM of:
5 Snatch, R
5 Push Press, R
5 Snatch, L
5 Push Press, L
WOD:
21-15-9 reps for time of:
Floor Press, Left
Sit-ups
Floor Press, Right
Sit-ups
Cool Down:
Cobra Stretch x 2:00
Straddle Stretch x 2:00