Thursday 01/07
Strength- Every 2:00 x 5 sets
3 Push Press + 3 Push Jerks
WOD- For Time
Part 1: 5 Rounds
300m Row
1:00 Rest
Part 2: 21-15-9
Push Press (75/55)
SDHP
3x DU
Wednesday 01/06
First flash challenge! Share a recipe with us!
Post on social media and tag us with the recipe and photo of YOUR creation!! (or email us if you don’t have social media)
Earn yourself an extra point for this week, add to any day total now through Sunday.
Body Armor- 4RNFT
5 Two-Push up Walk outs
10 Bent Over Barbell Rows
20 Glute Bridges
:30 sec handstand hold
WOD- 15 min AMRAP
15 Hang Power Snatch (75/55)
15 Box Jump Overs (24/20)
On the 0:00, 5:00 & 10:00 = 15 burpees
Tuesday 01/05
Reminder to add in those point from Fri-Sun if you haven’t already for the challenge
Flash challenge coming out tomorrow it will run from Wednesday-Saturday to complete earning yourself 1 extra bonus point for any day! Stay tuned
Strength- Every 5:00 x 3 Sets
5 Squat Cleans (135/95)
4 Squat Cleans (155/105)
3 Squat Cleans (185/125)
2 Squat Cleans (205/135)
1 Squat Clean (225/155)
Midline- Alt OTM x 12
Even - Light/Mod Row
Odd - 15 Sit ups + Hollow Hold
Monday 01/04
Paleo challenge is in full swing!! Look out for flash challenges to earn yourself an extra point! - we’ll always post them here and social media.
Contact us with any questions.
Strength- Every 2:00 x 7
5 Front Squats
@70% of 1RM
WOD -10 min AMRAP
1-2-3-4- etc… HSPU
30 DU
Thursday 12/31
GOOD BYE 2020!!!!!! Hoping, praying, and wishing for a prosperous 2021… reminder we are closed tomorrow New Years Day (Friday)
Paleo challenge- starts tomorrow!! Don’t forget to log daily points. If you’re still on the fence (don’t know why you would be!) and want to be held accountable, our sheet will still be open for registration through Saturday. Even if you missed the baseline workout you can still participate. Change your lifestyle for the better and FEEL GOOD!
Skill- Alt OTM x 12
Even: 15/12 Cal Row/Ski/Bike
”X” HSPU
WOD- “Ciao 2020” 4RFT
12 SDHP (75/55)
31 Sit ups
20 Box Jump Overs
20 Front Squats
