Basic everyday WODs.
Cristina knocking out some push presses
Warm up
Row 500 m or run 400 m
Group Mobility
Skill
5 min of double under practice
Conditioning
4 rounds of
400 m run
9 Push presses (135 / 95 lbs)
15 KBS (2 / 1.5 pood)
21 Wall-balls (20 / 14 lbs)
***2 min rest between rounds***
There are no shortcuts to any place worth going. -Beverly Sills
Drew getting those T2B down!
Warm upg
Row 500 m or Run 400 m
Group Mobility
Strength
8 x 2 Hang power clean
Conditioning
12 min AMRAP of:
12 Hand release push ups
12 Overhead squats w kettlebell (1.5 / 1 pood) – 6 each arm
12 Toes to bar
“Take an honest look in the mirror and ask yourself, ‘What am I willing to put in to this?’ Answer truthfully. In detail.”
– Mark Twight
Suggested reading: New Year’s Resolutions Worth Making
Come workout one last time this year before getting hammered!
There will be no scheduled classes on 12/31. Instead, we will have open gym from 1:00 – 3:00 PM. Feel free to do some strength training, complete a missed WOD, do some skill work, or just hang out.
Also, the gym will be closed all day on Tuesday, January 1st. The regular schedule resumes on Wednesday, January 2.
If you don’t come to open gym tomorrow, have a fun and safe New Year’s Eve! I look forward to working with you and witnessing you take your fitness to the next level in the year to come. Cheers!
Tabata KBS – Parker
Warm up
5 min of jump rope
*work on double unders and speed steps*
Group Mobility
Conditioning
“Tabata this!”
Burpees
1 min rest
Kettlebell swings (1.5 / 1 pood)
1 min rest
Sit-ups
1 min rest
Wall-balls (20 / 14 lbs)
Tabata:
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.
Be amazing.
Whitney trying some behind the neck spilt jerks
Warm up
Run 400 m or row 500 m
then 2 rounds of
20 mountain climbers
15 sit-ups
10 OHS w/ PVC
Strength
In 15 minutes, work up to a heavy behind the neck split jerk
Conditioning
9 min AMRAP of:
30 Double unders
20 One-armed Russian kettlebell swings – alternating arms (53 / 35 lbs)
10 Box jumps
Until you run out of pages, there’s still room to write an epic ending. -Kevin Ngo
CJ doing a 46 inch box jump
Warm up
Row 500 m or Run 400 m
Group Mobility
Skill
Max height box jump
Conditioning
“Chelsea”
EMOM for 30 min complete the following:
5 Pull-ups
10 Push-ups
15 Squats
Thinking will not overcome fear but action will. ~W. Clement Stone
Warm up
2 rounds of
20 Mountain climbers (10 each leg)
15 Sit-ups
10 Overhead squats w/ PVC
Group Mobility
Strength
Every 30 secs for 4 minutes (8 reps) do 1 power clean at 70% of 1RM
then
Every 30 secs for 4 minutes (8 reps) do 1 clean (full squat) at 70% of 1RM
Conditioning
“Diane”
21-15-9
Deadlifts (225 / 155 lbs)
Handstand push-ups
***12 min cap***
To be successful, you must decide exactly what you want to accomplish, then resolve to pay the price to get it.
Reminder: There are no AM classes today.
We resume the regular class schedule at 4:30 PM
Can’t wait to see you back in the gym hitting it hard!
We will be closed from December 22-25th for Christmas.
Go Wendi! Kettlebell swings
Warm up
Run 400 m or row 500 m
then 2 rounds of
10 squats
10 push-ups
Skill
10 min of double under work
Conditioning
20 Min AMRAP of
5 Ring dips
10 Wall Balls (20 / 14 lbs)
15 Kettlebell swings (53 / 35 lbs)
Don’t be the same, be better.