January 2015

Saturday January 31st

Metcon

Buy In

1000m Row

50-40-30-20-10

Heavy DB Step Ups

Burpee To Plate

Box Overs

Cash Out

50 TTB

 

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Friday January 30th

Strength

4 Rds

Front Squat @ 22X1 70% of 1RM

Rest 1:30

DB Zottman Curls 

1st Rd 10 Reps
2nd Rd 8 Reps
 
3rd Rd 6 Reps
4th Rd 4 Reps

Rest 1:30

 

Metcon

30-20-10

Row For Cals
Hollowbody Rocks
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Thursday January 29th

Strength

16 Min EMOM

 

Odd : 3 Hang Power Cleans

Even : 5 DB Press

 

Metcon

2 RFQ

 

20 UB Burpees
Rest 1 Min
15 UB Ring Rows
Rest 1 Min
20 UB Wall Balls
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Wednesday January 28th

 

Perfect Push Ups

Metcon

30s work:30s Rest

1. Double Unders/Jump Tucks
2. Push Ups
3. Sit-ups
4. Rower (calories)
5. Kettlebell swings 

Complete 4 Rounds for Max Reps at each station, then rotate. No additional rest between stations.
-your score is the sum at all 5 stations.
5 Double Unders=1 Rep
 

Core

3 RFQ

10 Barbell Rollouts
20 Scissor Kicks
15 Plank Ups

15 Hollow Rocks

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Tuesday January 27th

Strength

5 Rds



Goblet Squats



8 Reps 5 Sec Pause in the Hole

Rest 45 Secs



KB Press


8 Reps Each Arm

Rest 45 Secs




 

Metcon



Max DB Push Press in 4 Min

Max DB Lunges in 3 Min

Max Ball Slams in 2 Mins

Max Burpees in 1 min

 

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Monday January 26th

Strength

Part A

3 Rds

Strict Supinated Pull-Ups, 10 Reps Rest 1:30 between sets (You can do weighted is you want to scale up)
If you can’t do 10 Reps then do 2 Sets of 4 with 10 sec between each set of 4.
If you can't do Pull Ups then do Negative Clusters 1.1.1.1.1 with 10 secs rest between clusters
If you can't do Negative Clusters then do 12 Rings Rows

 

Part B

5 Rds

Deadlifts

5 Reps (No Touch and Go)
Rest 90 Secs between Rds

 

Metcon

30-20-10

KB Swings
Push Ups
Russian Twists
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Saturday January 24th

Any class cancelations will be posted on the web page and our facebook page by 8:00AM tomorrow morning.  

Metcon
 

30 Min AMRAP

 

2 Person Teams - Alternating Rds

 

10 Russian Kettlebell Swings
10 KB Squats ( 5 each side)
10 Burpees to Plate
10 TTB
500m Row
 
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Friday January 23rd

 

Metcon

3 RFT

 
30 Sec KB Swings
30 Sec Burpees
1 Min Max Cal on AD
 
Rest 8 Mins Repeat 2 more times

 

Core

3 RFQ

Goblet Squat Static Hold – 30 seconds

KB Supported Dead Bugs Hands – 30 seconds

Goblet Squat Static Hold – 30 seconds

KB Supported Dead Bugs Feet – 30 seconds


 
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Thursday January 22nd

Strength

Part A

5 Rds

Back Squats

3 reps Rest 1 Min between sets

Weight stays the same for all rds

Part B

3 Rds

DB Bent Over Row

8 Reps each arm rest 60 secs between rds

DB Zottman Curls

6 Reps rest 60 secs between rds

 

Metcon

8 Min AMRAP

 
6 Pull Ups
8 DB Push Press
20 Jumps to Target 6 inches above reach
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Wednesday January 21st

 

Strength

Power Clean

15 Mins to find a Heavy 5 RM ( No touch and goes)

Complete all 5 reps in 35 Secs

 

Metcon

3 Rds for Quality and Pace (Rd is 4 Min Long)

 

10 Hang Power Cleans
10 Pull Ups ( Strict No Kip)

 

3 Min Cap ( If you don't complete all reps in 3 mins stop and rest 1 min before the next round)

 

 

 

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