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Thursday, January 27 2021

Strength: 4-5 Sets 

Push Press x 6-8 reps 

into…..

Max Effort Hanging Knee Raises with a DB 

Metcon: In Teams of 2, in 15 minutes....

Max Distance Row/Ski for meters

*Switch every 250m or 45 seconds 

** Each person will have their own rower or ski erg so there will be no shared equipment 

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Saturday, January 23 2021

SWEAT: 35 minutes to complete…. 

20 Russian KB swings + 1 burpee

19 KB swings + 2 burpees

18 KB swings + 3 burpees

17 KB swings + 4 burpees

16 KB swings + 5 burpees

15 KB swings + 6 burpees

14 KB swings + 7 burpees

13 KB swings + 8 burpees

12 KB swings + 9 burpees

11 KB swings + 10 burpees

10 KB swings + 11 burpees

…. Go until you are down to 1 KB swing + 20 burpees

 

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Thursday, January 21 2021

Accountability challenge starts February 1st, sign-up sheet is on the whiteboard! It is a simple, 30-day challenge (similar to 75 hard but our own version):

1. Move your body everybody, for 30 days

2. Drink 1 gallon of water everyday

3. Clean up your diet, or stick to a diet plan

4. Read 10 pages per day (of anything) or spend 1 hour less on social media/day

*We will make a Facebook group to share what you want to be accountable for, share recipes, what you’re reading, etc.

A$$ & Abs class will be held again, this Sunday at 10:00am! Don’t wait till it too late to sign-up!

Strength: 5 Sets

Bench Press x 5 reps

Into…

Max unbroken strict pull-ups

Metcon: 6RFT

10 Push Jerks 115/75

10 Pull-ups

10 Hang Power Cleans 115/75

10 HSPU

• 18 min CAP

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Wednesday, January 13 2021 

Metcon: Choose any piece of cardio equipment 

4 Rounds

0:10 second sprint, 1:50 at a steady pace 

Into…

4 Rounds 

0:20 second sprint, 1:40 at a steady pace 

Into…

4 Rounds

0:30 sprint, 1:30 at a steady pace 

Into…

4 Rounds

1:00 min hard, 1 minute at a steady pace

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Tuesday, January 12 2021 


Strength: Jerk 

4 Sets of 2 reps climbing in weight 

Superset with…

10 DB Rows per side 

Metcon: AMRAP 20

400m Run or 500m Row/Ski 

Into....

3 Round

15 Wall Balls 20/14 

10 Push-ups 

5 Strict Pull-ups 

*once you’ve completed 3 rounds head back out for the run or row. Advanced option is with a weight vest. 

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Monday, January 11 2021

Strength: Back Squat (week 2)

65% x 3 reps

75% x 3 reps

85% x 3+

Superset with…

10 Single Leg Split Squats per side

Metcon: For Time

2 Rounds

20/17 Cal Bike

50 Double-unders

20 Front Rack Lunges 115/75

Into…

2 Rounds

15/12 Cal Bike

25 Double-unders

10 Front Rack Lunges 135/95

*15 min Cap