Daily WOD

HAPPY NEW YEAR EVERYONE!

HOPE YOU ALL HAD A GREAT NEW YEAR AND WROTE OUT YOUR FITNESS GOALS FOR THE NEXT YEAR.

TODAY’S CLASS TIMES:
10AM

WORKOUT:

TEAMS OF 2
100/80 CAL  ASSAULT BIKE, ROW, OR SKI ERG
100 T2B
100/80 CAL
100 T2B
100/80 CAL

EVERYONE HAVE A HAPPY AND HEALTHY NEW YEAR, I HOPE THIS YEAR IS GREAT FOR ALL OF YOU GUYS.

TODAY’S HOURS:
8AM AND 9:30AM

NEW YEARS DAY HOURS:
10AM

WORKOUT:

IN TEAMS OF 2 COMPLETE
300 WALL BALLS  AND
300 GHD SIT UPS

ONE PERSON PERFORMS A 500 METER ROW
AND AS MANY WALL BALLS AS POSSIBLE TILL FAILURE
ONCE THE PERSON IS DONE WITH THE LAST WALL BALL THE PARTNER STARTS THE ROWER AND DOES THE SAME, 500 METER ROW AMWBAP.
ONCE THE WALL BALLS ARE DONE, DO THE SAME WITH GHD SIT UPS
500 METER ROW AMGHDAP.
KEEP SWITCHING TILL THE WALL BALLS AND GHD ARE COMPLETE.
THE NEW PERSON ALWAYS STARTS WITH THE ROWER.

THE HOURS FOR THE HOLIDAY ARE AS FOLLOWS:

TUESDAY, NEW YEARS EVE:

8:00 AM AND 9:30 AM

NEW YEARS DAY:

10 AM

LIFT:

HIP THRUSTS
5 X 8
8 REPS EVERY 90 SECONDS

WORKOUT:

“HAMMER”
5 ROUNDS

EACH ROUND FOR TIME

5     POWER CLEANS  @135/95
10   FRONT SQUATS   @135/95
5     JERKS                      @135/95
20   PULL UPS
90   SEC REST

LIFT:

BENCH PRESS
(5×5 @77.5%)

EVERY 2 MINUTES

WORKOUT:

4 ROUNDS

2 MIN MAX CALORIE BIKE
2 MIN MAX KB SWINGS @55/35
– REST 1 MINUTE-

LIFT:

FRONT SQUAT
(5×1 @85%)

Every 1:15

WORKOUT:

24-21-18
OVHS (95/65)
T2B

– rest 3 mins –

24-21-18
BURPEE OVER BAR
GHD’s

TODAY’S HOURS:
10AM
ONE CLASS TODAY

WORKOUT:

30-25-20-15
BURPEE BROAD JUMPS
KETTELBELL TATERS WITH SQUAT @55/35
BOX JUMPS @24/20
FEET ELEVATED PUSH UPS
AB WHEEL
PULL UPS
WALKING LUNGES WITH ONE ARM KETTLEBELL OVERHEAD 5 EACH LEG
*****50 DOUBLE UNDERS BEFORE DURING AND AFTER THE ROUNDS*****

LOOKS LIKE THIS
50-30-50-25-50-20-50-15-50

TODAY’S HOURS
8AM AND 9:30AM CLASSES

TEAMS OF 2 COMPLETE AND SPLIT ANYWAY YOU CHOOSE

60-50-40-30-20-10  REPS OF:

CLEAN @165/105
BENCH PRESS @185/115
DEADLIFT @225/165

HOLIDAY HOURS:

CHRISTMAS EVE HOURS: 8 AND 9:30 AM CLASSES

CHRISTMAS DAY WILL BE ONE CLASS @ 10 AM

WORKOUT:

EVERY 4 MINUTES COMPLETE:

ROW 300/250 METERS
30 WALL BALL
10 TOES TO BAR
7 ROUNDS TOTAL

 

LIFT:

BENCH PRESS
7 X 4
4 REPS EVERY 60 SECONDS

WORKOUT:

ROW 1,000 METERS
50 BURPEE OVER ROWER
ROW 1,000 METERS

LIFT:

100 KB SNATCH
FOR TIME
COMPLETE 100 SNATCHES ALTERNATING ARMS WHEN YOU CHOOSE
WITHIN 5 MINUTES
THIS IS AN ACTUAL TEST WITH THE RUSSIAN KGB, YOU NEED TO FINISH THE 100 REPS WITHIN 5 MINUTES OR YOU LOSE YOUR RIGHT TO LIVE.

WORKOUT:

21-15-9-6-3
DEADLIFT @225/155
HANDSTAND PUSH UPS
SUB FOR HSPU =
1.  SHOULDER TAPS SAME REPS
2.  HSPU OFF THE INCLINE BOX
3.  PIKE PRESS
4.  STRICT SHOULDER PRESS (EXAMPLE OF THE WEIGHT FOR PRESS WOULD BE,  95-115-135-155-185)