WOD

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25
Jan

Turned to Sinners

SKILL – Kipping (MU, Toes to Bar, Pullups)

STRENGTH – Push Press 5-5-3-3-1-1

Work up to a heavy single.

METCON –

AMRAP in 6 Minutes:

10 Calories on the Rower

20 Box Jumps

Rest 1 Minute

AMRAP in 6 Minutes (2,4,6):

Ascending ladder

Thrusters

Pullups (try to perform chest to bar) – can do muscle ups and scale to 1,2,3

24
Jan

Sweat Inside My Hand

SKILL: Power Cleans

STRENGTH:  Power Clean 3-3-3-3-3 (Work on holding the bar between reps)

*Increase weight each round if form stays consistent.

METCON: AMRAP in 10 Minutes:

A. At the 0:00 complete:

5 TTB

10 Hand release push-ups

15 Wallballs

B. At the 10:00

5 minutes to establish a 1RM Power Clean

24
Jan

Words of Wit

SKILL – Overhead Squats

STRENGTH – Back Squat

6×1

All reps should be 90% of your 1 rep max.

METCON – AMRAP in 10 Minutes:

15 Overhead Squats (75/55)  RX plus is (95/65)

30 Abmat Situps

15 Overhead Squats

30 Double Unders

23
Jan

15.5

Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.


Scaled Masters 55+
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 45 lb.
Women use 35 lb.

22
Jan

Flower Bloomed in a Dark Room

With a Partner:

AMRAP in 7 Minutes:

As many Kettlebell Swings as possible.  One partner on the KB at a time.  Other partner completes 10 burpees.  Switch every time 10 burpees are completed.

Rest 2 Minutes:

AMRAP in 12 Minutes (switch every exercise)

20 Wall Balls

20 Box Jump Overs

20 Abmat Situps

Rest 2 Minutes

AMRAP in 9 Minutes (Relay style, partner 1 completes a full round and then partner 2 begins)

2 Clean and Jerks

6 Slam Balls

12 Air Squats