Tabata Core Work
4 Rounds
20 sec on / 10 sec rest
(Stay on station until complete with the 4 rounds)
Hollow Rocks
V ups
Feet to Rig
L Hold (hanging from rig)
Metcons
EMOM 10 Min
5 Front Squats (225/155)
+
8 Air Squats
Rest 2 Min
EMOM 10 Min
5 DB Thrusters (50/35)
+
8 Box Jump Overs (24/20)
Skill: 15 Minutes
Rope Climbs
WOD
21-15-9
Hang Power Snatch (105,75)
Lateral Burpees Over Barbell
After every set of burpees, perform 3 rope climbs
Read MoreOpen gym at both locations!!
9am-11am Activate Rogers Ave.
2p-4p Activate Rye Hill
Come get this New Year started with a workout!!
Read MoreTeams of 2/3
**conga style
30 cal row
30 hang power cleans (165/115)
30 burpees
20 cal row
20 OHS
20 burpees
10 cal row
10 thrusters
10 burpees
Read MoreWOD
CHIPPER
100 Double Unders
50 Wallballs (20,14)
40 KB Swings (53,35)
30 Pistols
20 Toes To Bar
10 Snatches (205,145)
20 Toes To Bar
30 Pistols
40 KB Swings
50 Wallballs
100 Double Unders
(35 MIN CAP)
Read MoreWOD
21-15-9
BOX JUMPS (24/20)
DEADLIFT (225/155)
***rest 3 min
15-9-6
BOX OVERS
DEADLIFT (295/200)
***rest 3 min
9-6-3
BURPEE BOX OVER
DEADLIFT (365/255)
WELCOME RYE HILL!!
Read MoreSTRENGTH:
FRONT SQUAT
WORK TO A HEAVY TRIPLE
WOD:
15 MIN AMRAP
12 PULLUPS
8 PUSHUPS
4 CLEANS (275/190)
Read More12 DAYS OF CHRISTMAS
TEAMS OF 2/3 (each person does every rep/YGIG)
1- Snatch (205/145)
2- 20 dubs
3- Clusters
4- strict PU
5- goblet squats (heavy as possible)
6- MU (bar or ring)
7- Pistols
8- DL
9- HSPU
10- T2B
11- Wall balls
12- Burpee box over
Read MoreChipper- For Time
400m Run
40 box overs
30 Deadlifts (245,175)
20 t2b
30 Deadlifts
40 Box Overs
400m Run
Read MoreEMOM 20 mins:
Min 1: 10 power snatches (95,65)
Min2: (15,12) cal row
Min3: 5 Ring MU’s
Min4: 10 Single arm DB (70,50) hang cleans (5 on each arm)
Read MoreStrength OHS 5x3 build to heavy
WOD:
3 Rounds for Time
15 S2OH (165,115)
30 pistols
15 Burpees
Read MoreStrength:
Work up to a heavy complex of:
1 power clean
2 hang power cleans
1 push jerk
WOD: 25 min AMRAP- teams of 3-4 Conga Line
10/8 cal ski
15 GHD sit ups
30 Dubs
5 squat cleans (225,155)
Read More“So Francy”
21-15-9
Wall balls (20/14))
ring rows
rest 10 mins
21-15-9
HSPU’s
SDLHP (95,65)
Rest 10 mins
21-15-9
Thrusters (95,65)
pull ups
Read MoreSTRENGTH
Find a 1RM Hang Snatch
Metcon
12 Minute AMRAP
3 Muscle Ups
8 Box Jumps
**Scale muscle ups to:
6 Chest to Bar or 6 Strict banded pull ups and 6 box dips
Read More10 Rounds
Max reps at each station
1 MINUTE EACH STATION
Ski Erg Calories
Deadlift (275,225)
Double Unders
Rest
Read MoreSKILL
10 Minute EMOM
Max strict pull ups (reverse grip)
WOD
14 Minute AMRAP
5 Front Squats (185,125)
7 Toes 2 Bar
Read More10 Rounds
1 Minute of WORK
3 Minutes of REST
(12,8) Calories on Bike
Max reps Shoulder to Overhead (135,95)
Read MoreWOD
WITH A RUNNING CLOCK…
CORE CASH IN
2 ROUNDS AT EACH MOVEMENT
30 SECONDS ON / 30 SECONDS OFF
PLANK HOLD FROM ELBOWS
MAD RUSSIAN WITH KB
BICYCLE KICKS
LEG LIFTS OVER KB (touch left, touch right of KB)
REST 1 MINUTE
15 MINUTE AMRAP
8 ONE ARM OH LUNGES, 4 ON EACH ARM (AHAP)
8 BURPEES
STRENGTH
BACK SQUAT
5-5-3-3-1-1-1
**ASCENDING WEIGHT
WOD:
20 MIN CAP
50 WALL BALLS
50 DUBS
40 WALL BALLS
50 DUBS
30 WALL BALLS
50 DUBS
20 WALL BALLS
50 DUBS
10 WALL BALLS
50 DUBS
Read MoreSKILL
Muscle-Up Progressions.
WOD
30 min AMRAP
Teams of 3
Team accumulates 250 cals on assault bike(alternate as needed)
While 1 partner is working on the bike, partner 2 and 3 will be alternating rounds of:
15 KB Swings
10 Goblet Squats
5 Bar Muscle-Ups
Read More