Game:
Class choice
Conditioning:
2 sets – 30 sec ON/OFF:
- Bike
- Battle Ropes
- Row
- Russian KBS
- Double Unders
- Ring Plank
- Run
- Box Jump Step Down or Step ups
- Ski
- Push sled
2021 01 06
Warm up – 10 min:
- 10 Nerve Floss/side
- 15 Rocking Hip Flexor Mob/side
- 10 DF Cuban Press
- Band Shoulder Series
Strength:
- Deadlift 3×6 @3RIR
- Bench Press 3×6 @3RIR
- Pause Ring Rows 3×10
Conditioning:
Partner WOD – 5RFT:
- 50 ft. Synchro 1 Arm Overhead Walking Lunge
- 50 Double Unders Each
2021 01 05
Skill
Ring Muscle up
- Self spotted Ring Muscle up
- Banded Transition drill
- False grip Ring Pull up
- Ring Thing/Assisted Pull up/Dip machine
- Negatives
- Strict Muscle up
Conditioning:
20 min EMOM:
- 1-8 Muscle Ups/Pull ups/100m Ski
- 10-20 DB Snatch
- 5-12 Lateral Burpees over DB
- Rest
2021 01 04
Note:
Today is Bring a Friend Day! All classes are free to newcomers!
Strength;
- Back Squat 3×6 @3RIR
- Strict Pull ups 3 sets: Leaving 3RIR
Conditioning:
Partner WOD – 10 min AMRAP:
- 8 Push ups
- 10 Cal Row
- 12 Step Ups
alternate rounds
2021 01 03
2021 01 01
Note:
There will only be one class today @ Noon
W.O.D.
Partner Fight Gone Bad
3 sets – 1 min ON/OFF:
- Wall Balls
- KBS
- Push Press
- Box Jumps/Step Downs
- Row
2020 12 31
Note:
There will only be one class today @ Noon
W.O.D.
“Baby Yoda”
Partner WOD – For Time:
• 100 Double Unders (Torso of body)
• 75/50 Calories on a Machine (Head)
• 50 Synchro DB Snatch (Ears)
• 100 Double Unders (Arms)
• 75/50 Calories on a Machine (Hands)
• 50 Synchro Sit ups (Legs)
• 100 Double Unders (Feet)
• 75/50 Calories on a Machine (Eyes)
• 50 Synchro DB Snatch (Nose)
• 100 Double Unders (Mouth)
• 75/50 Calories on a Machine (Add your own flair)
• 50 Synchro Sit ups (Add your own flair )
Split the reps unless they are synchro
Each movement is matched with a portion of Baby Yoda. You will draw that portion of Grogu after you finish each movement.
One you complete each movement, you may move to your board and draw the next part of him- you cannot move from one exercise to the next until ALL reps have been completed for that movement and you draw that portion of Baby Yoda.
There are two scores for this workout – 1. Fastest time to complete the Drawing and 2. Best Baby Yoda drawing
2020 12 30
Warm up – 10 min:
- 10 Nerve floss/side
- 10 Single Leg RDL/Leg
- 10 DF Cuban Press
- Band Shoulder Series
Strength:
- RDL 3×10 @31X1
- DB Bench Press 3×10 @31X1
- Pause Ring Rows 3×10
Conditioning:
Partner WOD – 12 min AMRAP:
- 32 Step Ups
- 16 Bar Facing Burpees
- 8 Power Cleans
Split the reps
2020 12 29
Skill:
Toes to Bar
- Kneeling straight arm pull downs
- Barbell lying toes to bar/reverse crunch
- Bar taps
- Knees to elbow
- Toes to PVC
- Toes to Bar
Conditioning:
Partner WOD – 20 min AMRAP:
- 14/12 Cal Row
- 10 Single Arm DB Hang Clean & Jerk (5/arm)
- 8 Toes to Bar/Knees to Elbow/Sit ups
Alternate rounds
2020 12 28
Warm up – 10 min:
- 15 Rocking Hip Flexor Mob/side
- 10 Cossacks + 10 Pause Goblet Squats
- 60 sec Close Grip Bar Hang
- 1 Arm Overhead Carry
Strength:
- Back Squat 3×5 @33X1
Conditioning:
5 sets – 2 min ON/OFF:
- 50 Double Unders
- Max rounds of:
- 5 Strict Pull ups
- 10 Push ups
- 16 Body weight Reverse Lunges
Pick up where you left off on previous round
Score is total # of rounds of body weight triplet
2020 12 27