New Year Schedule
No Class Monday All Day and No AM Classes On Tuesday 1/2. Back to the regular schedule Tuesday evening at 4pm. Happy New Year!
Bodyweight Friday Grind
6 Rounds, Every 4:00
200 Meter Run Buy-in
200 Meter Run Buy-in
Then AMRAP w/Remaining Time Of:
50′ Burpee Broad Jumps
50′ Bear Crawl
15 Sit-ups
*Rest 2:00 between rounds, pick up where you left off. If in the middle of bear crawl or burpee broad jumps, must start at the beginning of 50′ length.
*Broad Jump & Bear Crawl = 5 reps each – only full-lengths will count
Level 2 = Rx
Level 1: 100 Meter Run/Walk, 6 Box Burpees, 20 Box Plank Shoulder Taps, 12 Box Mason Twists
Clean & Jerk E2MOM
5 Rounds, Every 2:00:
2 Clean & Jerks
*Build throughout to ~75-80%
2 Clean & Jerks
*Build throughout to ~75-80%
Smooth & Heavy
5 Rounds For Time Of:
10 Chest-to-Bar Pull-ups
5 Power Clean & Jerk (185/125)
20 Alt. Leg Bodyweight Lunges
10 Chest-to-Bar Pull-ups
5 Power Clean & Jerk (185/125)
20 Alt. Leg Bodyweight Lunges
Level 2: (135/85), Banded Strict Pull-ups (kipping pull-ups okay if athlete has 5 strict without bands)
Level 1: Banded pull-ups, 15 KBS (25/15), low box step-ups
Stric Press 5×5
5×5
*Build out to a heavy set of 5
*Build out to a heavy set of 5
10 Minutes After The Holiday!
10-Minute AMRAP of:
12 Wall Balls (20/14)
10 Toes-to-Bar
30 Double Unders
12 Wall Balls (20/14)
10 Toes-to-Bar
30 Double Unders
Level 2: 14/10, Toes-Near-Bar, 30s DU attempts
Level 1: 10/6, V-ups/Box Mason Twists. Single Unders
To Fit In
Thrusters
People Makers
Push Press
Med Ball Cleans
HS Walk
RMUs
Jerk for strength
Snatch
Rope Climbs
Sled Push & Pull
Penalty for break
People Makers
Push Press
Med Ball Cleans
HS Walk
RMUs
Jerk for strength
Snatch
Rope Climbs
Sled Push & Pull
Penalty for break
Endurance Heroes – Derek Hines Plus These: https://wodwell.com/wods/category/hero-wods/?feeds=none&equipment=none&sort=relevant
Keep On Moving Into The Weekend With My Buddy
As A Team Of Two, 5 Rounds For Time Of:
4 Ring Muscle-ups
20 Alt. Arm Dumbbell Snatch (50/35)
80 Air Squats
*1 Partner working at a time, switch as you’d like
4 Ring Muscle-ups
20 Alt. Arm Dumbbell Snatch (50/35)
80 Air Squats
*1 Partner working at a time, switch as you’d like
Level 2: 4 Challenging Ring Rows, 4 Ring Dips (Banded As-needed), (30/20)
Level 1: 4 Challenging Ring Rows, 4 Banded/Box Push-ups, KBS @(25/15), 60 Air Squats Per Round
10 Minutes: Double Under Practice
10 Minutes Of Double Under Practice & Drills
Have double unders? Test 100 Double Unders For Time
*Don’t overdue jumping here. Lots of jumping in the workout
Karen Has Skills
10 Rounds, Every 3:00
25′ HS Walk
15 Wall Balls (20/14)
30 Double Unders
*Rest remainder of 3:00
*470 reps possible – HS walk or inch worms = 2 reps
25′ HS Walk
15 Wall Balls (20/14)
30 Double Unders
*Rest remainder of 3:00
*470 reps possible – HS walk or inch worms = 2 reps
Level 2: 2 Wall Walks, Wall Balls @14/10, 30s DU Practice
Level 1: 2 Inch Worms w/Push-up, 10 Wall Balls @(10/6), 30 Single Unders