Announcement:
Saturdays at 10am will now be open gym. Sign up required.

2/12/21

WOD

Every :30 for 20 sets:
Squat Clean and Split Jerk

Alternating Max reps :30/:30 for 10 sets:
1: Calories
2: Double-unders

Train At Home

Warm up:
3 Rounds:
6 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
24 Double unders

WOD:
30 Minute EMOM:
1: 12 Dumbbell Hang Power Clean and Jerk
2: 18 Dumbbell Front Squat
3: 45 Double-unders

Cool down:
1 min Spiderman stretch
1 min Scorpion stretch
1 min Calf stretch, per leg

Announcement:
Saturdays at 10am will now be open gym. Sign up required.

2/11/21

WOD

With a partner:
30 minute AMRAP of:
20 Ring Rows
20 Box Jumps
200 Single-unders

Train At Home

Warm up:
4 Rounds:
10 Renegade rows
10 Burpees

WOD:
30 minute AMRAP of:
20 Dumbbell Bent Over Rows
20 Box Jumps
200 Single-unders
Rest 1 minute

Cool down:
3 Sets:
:30 calf stretch, each leg
:30 hip flexor stretch, each leg

2/10/21

WOD

Every 1:30 for 10 sets:
10 Toes to Bar
10 Push-ups

Every 5:00 for 3 sets:
50/35 Calories

Train At Home

Warm up:
4 Rounds:
16 Plank shoulder taps
8 Air squats

WOD:
Every 4:00 for 10 sets:
10 Push-ups
20 Sit-ups
30 Air squats

Cool down:
5 minute jog

2/9/21

WOD

Every 7:00 for 5 sets:
3 Rope Climbs
9 Heavy Kettlebell Swings
300m Run

Train At Home

Warm up:
Run 400m
2 rounds:
10 sit-ups
15 Russian swings
Run 200m

WOD:
5 Rounds for Time:
15 Toes-to-target
21 Kettlebell/Dumbbell Swings
300m Run

Cool down:
2 sets:
1 min hip flexor stretch
1 min cobra stretch
1 min hamstring stretch

2/8/21

WOD

Every 2:00 for 5 sets:
Deadlift, 7 reps

10 minute AMRAP of:
20 Wall-balls, 20/14-lbs.
20 Dumbbell Snatches, 50/35-lbs

Train At Home

Warm up:
3 Rounds:
10 Air squats
10 Bend and bows
10 DB deadlifts

WOD:
20 minute AMRAP of:
20 Goblet Squats
20 Dumbbell Snatches
20 Lateral Jumps Over DB

Cool down:
Alternating Tabata
1: Plank
2: Hollow rocks

2/7/21

WOD

Rest Day

2/6/21

WOD

"J.J."
For time:
1-2-3-4-5-6-7-8-9-10 Squat Cleans
10-9-8-7-6-5-4-3-2-1 Handstand Push-ups

*heavy and difficult.

Train At Home

Warm up:
10-8-6-4-2 reps of:
Dumbbell Hang power cleans
Dumbbell Front squats
Push-ups

WOD:
"J.J. at Home”
For time:
2-4-6-8-10-12-14-16-18-20 Dumbbell Hang Squat Cleans
10-9-8-7-6-5-4-3-2-1 Pike Handstand Push-ups

Cool down:
5 sets:
:60 hollow hold
:30 pec stretch

2/5/21

WOD

15 minutes to complete:
Power Snatch 3-3-3-3-3 reps
Overhead Squat 5-5-5-5-5 reps

On the Machine of your choice:
5 rounds of:
1:30 Max Calories
1:30 Rest

Train At Home

Warm up:
Run 400m then,
2 rounds:
12 DB Deadlifts
8 DB Front Squats
6 DB Push Presses
then,
Run 400m

Strength:
Single DB Power Clean and Jerk 5 x 10-20 reps each arm
Single DB Overhead Squat 5 x 10-20 reps each arm

WOD:
Running sprints
5 rounds of:
1:30 Max sprint
1:30 Rest

Cool down:
2 sets:
:60 hamstring stretch, each leg
:60 hip-flexor stretch, each leg
:60 calf stretch, each leg

2/4/21

WOD

With a Partner
30 minute AMRAP of:
15 Toes to Bar
15 Kettlebell Swings, 53/35-lbs.
15 Burpees

*you do a round, your partner does a round.

Train At Home

Warm up:
3 Rounds
6 Strict burpees
9 Russian swings
12 Plank shoulder taps

WOD:
30 minute AMRAP of:
15 Sit-ups
15 Kettlebell/Dumbbell Swings
15 Burpees
Rest 1 Minute

Cool Down:
3 sets:
:60 cobra stretch
:30 right side plank
:60 downward dog
:30 left side plank

2/3/21

WOD

12 minutes to complete:
7 sets of:
Push Press + Push Jerk + Split Jerk

12 minutes of:
200 Double-unders
In remaining time AMRAP:
10 Push Jerk, 95/65-lbs.
20 Jumping Lunges

Train At Home

Warm up:
3 Rounds:
60 Single-unders
16 Lunges
12 DB Hang cleans
8 DB Push Jerks

WOD:
20 minute AMRAP of:
100 Double-unders
10 DB Hang Clean and Jerk
20 Jumping Lunges

Cool-down:
Accumulate 5 minutes of plank
*between sets 5 reverse burpees