Daily WOD

LIFT:

FRONT SQUAT
3 REPS @75-80%
EVERY 75 SECONDS
FOR 6 SETS TOTAL

METCON:

8 MIN AMRAP
15 HANG POWER CLEAN @115/75
20 WALL BALLS @20/14

2 MIN REST

8 MIN AMRAP
7 HANG POWER SNATCH @SAME WEIGHT AS CLEANS
10 BURPEE INTO TUCK JUMP

HAVE A GREAT HOLIDAY EVERYONE!

THERE IS A CLASS GOING ON AT 8:30AM IF ANYONE WANTS TO JOIN IN

METCON:

12 DAYS OF CHRISTMAS:

1  10/7 CALORIES ON THE BIKE

2  SNATCHES @115/75

3  THRUSTERS @115/75

4  MUSCLE UPS OR PULL UPS

5  BURPEE

6  TOES TO BAR

7  SWINGS @70/55

8  STEP UPS WITH DUMBBELLS @40/25

9  HANDSTAND PUSH UPS

10  WALL BALL 20/14

11  GROUND TO OVERHEAD @115/75

12  OVERHEAD WALKING LUNGES WITH A PLATE 45/25 OVERHEAD 12 EACH LEG

METCON:

IF I DON’T SEE SOME OF YOU BEFORE THURSDAY, I HOPE YOU HAVE A WONDERFUL HOLIDAY.

EVERYONE STAY SAFE AND ENJOY YOURSELVES.

LIFT:

HIP THRUSTS
FOR 30 SECONDS DO AS MANY AS POSSIBLE
THEN REST 30 SECONDS
FOR 6 SETS TOTAL
HOLD AT THE TOP AND SQUEEZE YOUR ASS FOR 2 SECONDS

METCON:

10-8-6-4-2
THRUSTER @135/95
50-40-30-20-10
DOUBLE UNDER

REST ONE MINUTE THEN COMPLETE
75 V-UPS AS LITTLE SETS AS POSSIBLE

SOMEONE I KNOW HAS TESTED POSITIVE, UNFORTUNATELY I SAW HIM OVER THE WEEKEND.
SO, I BELIEVE THE PROTOCOL IS, I NEED TO GET TESTED WHICH WILL BE HAPPENING ON TUESDAY AT 9AM.

I’LL LET YOU KNOW THE RESULTS WHEN I GET THEM.  IT SAYS IN 2-3 DAYS I’LL GET AN EMAIL.
TILL THEN.

LIFT:

BACK SQUAT
7 X 5  @50-60%
5 REPS EVERY 2 MINUTES
HERE’S HOW YOU DO THE SQUAT
COUNT 3 SECONDS DOWN, HOLD AT THE BOTTOM FOR 2 SECONDS AND EXPLODE UP.
MAKE SURE YOU STAY TIGHT THROUGHOUT THE REPS, ESPECIALLY AT THE BOTTOM WHEN COMING UP TO THE TOP.
WHEN YOU HOLD FOR 2 SECONDS YOUR THIGHS SHOULD BE PARALLEL TO THE GROUND, NOT RESTING ON YOUR CALVES.  YOUR HAMSTRINGS SHOULD NOT BE TOUCHING YOUR CALVES AT ALL.
THIS IS NOT A RUSH!

METCON:

BIKE FOR CAL  10/7
SWINGS @70/55
PUSH UPS

BIKE CALS STAY THE SAME 10/7

SWINGS 10 REPS
PUSH UPS 5 REPS
SWINGS 15 REPS
PUSH UPS 10 REPS
SWINGS 20 REPS
PUSH UPS 15 REPS
SWINGS 25 REPS
PUSH UPS 20 REPS
SWINGS 30 REPS
PUSH UPS 25 REPS
SWINGS 35 REPS
PUSH UPS 30 REPS

BENCH PRESS
COMPLETE 60 REPS IN AS LITTLE SETS AS POSSIBLE
WITH 50-60% OF 1 REP MAX

METCON:

EVERY 90 SECONDS, FOR 15 MINUTES  (5 sets) of:
Station 1 – Kettlebell Windmills x 5-6 reps each arm
Station 2 – Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

REST

Complete as many rounds and reps as possible in 9 minutes of:
6 Strict Pull-Ups
6 Strict Handstand Push-Ups
12 Kettlebell Swings

GOOD LUCK TOMORROW.
IF YOU GET A CHANCE TO TRAIN

10 BURPEE
20 MOUNTAIN CLIMBER (4 COUNT)
1 MINUTE  SIDE PLANK
REST  1 MINUTE

10 ROUNDS
SWITCH SIDES ON THE PLANK EVERY ROUND

 

IT’S LAURIE’S BIRTHDAY THURSDAY, BUT MOST LIKELY WE’LL BE BURIED IN THE SNOW.  SO I FIGURED LET’S GET IT DONE TODAY AS MOST OF US WILL BE SHOVELING THURSDAY.
WELL, NOT ME BUT A LOT OF US.

THE JUMPING PULL UPS ARE RX.  YOU DON’T NEED TO TRY AND KILL YOURSELF WITH REGULAR PULL UPS.
THIS IS SUPPOSED TO BE DONE AS STRAIGHT THROUGH AS YOU CAN SO DON’T INCREASE THE WEIGHT, USE A HIGHER BOX, ETC..
IT’S NOT ABOUT KILLING YOURSELF BEST YOU CAN.

METCON:

50 BOX JUMPS @20″
50 JUMPING PULL UPS
50 KETTLEBELL SWINGS @44/35
50 WALKING LUNGE
50 KNEES TO ELBOWS
50 PUSH PRESS @45/35
50 BACK EXTENSION
50 WALL BALL @20/14
50 BURPEE
50 DOUBLE UNDER

 

LIFT:

PUSH PRESS
6 REPS EVERY MINUTE FOR 6 MINUTES

METCON:

5 ROUNDS
500 METER ROW
15 HANG POWER CLEANS @135/95
15 WALL BALL @20/14

WE’RE COMING BACK STRONG!
THERE’S SIGNS OF LIFE EVERYWHERE IN THE GYM!
WE’VE DONE AN AMAZING JOB KEEPING THE VIRUS OUT OF THE GYM FOR MONTHS NOW.
NOW, I SEE EVERYONE’S COMING BACK TO NORMALCY.
THERE’S GONNA BE TWO MORNING CLASSES SO FAR.
6AM,  8AM,  5:30PM
IF YOU COME AROUND THOSE TIMES ALREADY PLEASE TRY AND SHOW UP FOR THOSE TWO CLASSES, SO WE CAN GET THE CLASSES BACK.
WE’VE HAD GOOD CLASSES GOING TO THIS POINT, TRY AND SHOW UP FOR THOSE TIMES.

I SAY ENOUGH WITH THE LACK OF TOILET PAPAER AND WINDEX!  ENOUGH WITH CLOSING THE SALONS AND WAITING ANOTHER WEEK FOR A HAIRCUT!  I SAY WE BREAK THE
SHACKLES, THE SHACKLES OF LIFE THEY HAVE SET UPON US !  RISE UP I SAY, RISE UP AND LET’S PUT THIS CRAP BEHIND US AND GET BACK TO TRAINING HARD AGAIN.

LIFT:

BACK SQUAT
6 X 6 @75%
6 REPS EVERY 75 SECONDS

METCON:

13 MIN AMRAP
3 MUSCLE UPS
6 BURPEE BOX JUMPS
9 SWINGS @70/55
REST FOR 1 MINUTE ON THE 7TH MINUTE