• ‘The New Version’


    Thursday, January 2, 2020

    ‘The New Version’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Air Squat Jumps

    Walking Hip Stretch

    Quad Stretch

    Knee Hug

    5 Inchworms

    Shoulder Mobility

    Grab A Bar

    -----------------------------------

    SWOD: Back Squat

    13 Min Time Cap

    9 Burpees Over Bar

    10 Back Squats (135/95)

    11 Wall Balls (20/14)

    12 Ring Rows

    13 Vups


  • ‘Auld Lang Syne’ - Remix


    Tuesday, December 31, 2019

    ‘Aulde Lang Syne - Remix’

    Pre Warm Up – Begins 10 min before class

    50 Singles

    10 Inchworms

    10 CrossOvers

    25 Jumping Jacks

    Shoulder Mobility

    5 Box Step Ups

    3 Box Jumps

    10 Air Squats

    10 Bootstraps

    Grab A Bar

    ----------------------------

    20 Min AMRAP

    Buy In: Run 400m

    15 KB Swings (70/53)

    10 Burpee Box Step Overs

    15 Hang Cleans (115/75)

    10 Pullups

     15 Front Rack Lunges

    ------------------------------------------

    Although not strictly a Christmas song this section would not be complete without the inclusion of the lyrics of Auld Lang Syne. The song Auld Lang Syne is traditionally sung by most of us on the stroke of midnight each New Years Eve however in Scotland, where Auld Lang Syne originates it is also sung on Burns Night, January 25th, to celebrate the life of the author and famous poet Robert Burns. The words 'Auld Lang Syne' literally translates from old Scottish dialect meaning 'Old Long Ago' and is about love and friendship in times past. The Auld Lang Syne lyrics referring to 'We'll take a Cup of Kindness yet' relate to a drink shared by men and women to symbolise friendship. The 'Auld Lang Syne' lyrics and words were first published in 1787 and the song has now become a tradition as we celebrate a Happy New Year!!!!


  • ‘Getting Ready!!!!’


    Monday, December 30, 2019

    ‘Getting Ready!!!!’

    Pre Warm Up – Begins 10 Min Before Class!!

    Row 12 Cal

    Air Squat Jumps

    Alt Leg Kicks

    Butt Kicks

    Knee Hugs

    5 Step Ups

    Shoulder Mobility

    10 Push Ups

    Grab A Bar

    --------------------------------

    16 Min Time Cap

    Buy In: 600m Row

    9 Squat Cleans (135/95)

    9 Shoulder to Overhead

    9 Box Jumps (24/20)

    9 Flips (45/35)


  • 'String the Lights'



    Saturday December 28, 2019

    'String the Lights'

    ???Mystery Time Cap

    100 Deadlifts

    90 Back Squats

    80 Power Cleans

    70 Push Jerks

    60 Sumo Deadlifts High Pulls

    50 Front Squats

    40 Hang Power Cleans

    30 Thrusters

    20 Power Snatches

    10 Overhead Squats

    (95/65)

  • ‘Throw the Wrapping Paper Away Part 2’



    Friday, December 27, 2019

    ‘Throw the Wrapping Paper Away Part 2’

    26 Min AMRAP

    Buy In: 25 Air Squats + 25 Vups + 25 Lunge Jumps

    20 Wall Balls (20/14)

    15 Box Jumps

    10 Ring Rows

    5 Deadlifts (275/185)

     60 Singles

  • ‘Throw the Wrapping Paper Away Part 1’


    Thursday, December 26, 2019

    ‘Throw the Wrapping Paper Away Part 1’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Air Squat Jumps

    Walking Hip Stretch

    Quad Stretch

    Knee Hug

    5 Inchworms

    Shoulder Mobility

    Grab A Bar

    ----------------------------

    Tabata Style

    Rowing

    Wall Balls (20/14)

    Hand Release Push Ups

    Kettlebell Swings (53/40)

    Hang Cleans (115/75)

    Deadlifts


  • Christmas Day


    Wednesday, December 25, 2019

    Christmas Day - Closed

  • ‘The Gift’


    Tuesday, December 24, 2019

    ‘The Gift’

    Pre Warm Up – Begins 10 min before class

    50 Singles

    10 Inchworms

    10 CrossOvers

    25 Jumping Jacks

    Shoulder Mobility

    5 Box Step Ups

    10 Air Squats

    10 Bootstraps

    Grab A Bar

    -------------------------------------------------------

    Run 400m

    30 Push Press (115/75)

    30 Pull Ups

    30 Flips (45/35)

    30 Burpee to Plates

    30 Box Step Over (24/20)

    30 Front Rack Lunges

    Run 400m

  • '12 Days of Christmas'


    Monday, December 23, 2019

    '12 Days of Christmas'

    Pre Warm Up – Begins 10 Min Before Class!!

    Row 12 Cal

    Air Squat Jumps

    Alt Leg Kicks

    Butt Kicks

    Knee Hugs

    5 Step Ups

    Shoulder Mobility

    10 Push Ups

    Grab A Bar

    -------------------------

    For Time

    Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

    1 Sumo Deadlift High-Pull (75/55 lbs)

    2 Thrusters (75/55 lbs)

    3 Push Press (75/55 lbs)

    4 Power Cleans (75/55 lbs)

    5 Power Snatches (75/55 lbs)

    6 Kettlebell Swings (53/35 lbs)

    7 Pull-Ups

    8 Knees-to-Elbows

    9 Box Jumps (24/20 in)

    10 Double Unders

    11 Burpees

    12 Overhead Walking Lunges (45/25 lbs Plate)

     


  • “8 Nights of Hanukkah”



    Saturday, December 21, 2019

    “8 Nights of Hanukkah”

    8 Rounds For Time

    1 Power Clean (155/105#)

    2 Strict Pull Ups

    3 Ring Dips

    4 Box Jumps (30/24”)

    5 Burpees

    6 Ground To Overhead (45/35#)

    7 Air Squats

    8 Double Unders or 16 singles

  • ‘The Rise of Skywalker'



    Friday, December 20, 2019

    ‘The Rise of Skywalker'

    14 Min AMRAP

    Buy In: 35 Hand Release Push Ups

    10 Kettlebell Swings (53/35)

    10 Kettlebell Snatches

    10 Goblet Squats

    10 Toes to Bar

    10 Deadlifts (185/125)

  • ‘Can You Feel It…The Force Is Strong’



    Thursday, December 19, 2019

    ‘Can You Feel It…The Force Is Strong’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Air Squat Jumps

    Walking Hip Stretch

    Quad Stretch

    Knee Hug

    5 Inchworms

    Shoulder Mobility

    Grab A Bar

    --------------------------------

    SWOD: Back Squat

    12 Min Time Cap

    8 Back Squats (165/115)

    8 Box Jumps

    8 Front Rack Lunges

    8 Toes to Bar


  • ‘The Legacy of a Jedi’



    Wednesday, December 18, 2019

    ‘The Legacy of a Jedi’

    Pre Warm Up - – Begins 10 min before class

    12 Cal Row

    Hip Stretch Series

    Air Squat and Rotate

    Lunges

    Alt Leg Kicks

    5 Ring Rows

    Shoulder Mobility

    Grab A Bar

    -------------------------

    Skill: Squat Snatch

    WOD:

    3 Rounds for Time:

    12 Snatch Grip Deadlift

    2 Burpees Over Bar

    10 Snatch Grip Overhead Lunges

    4 Burpees Over Bar

    8 Squat Snatches

    4 Burpees Over Bar

    10 Strict Pullups

    2 Burpees Over Bar


  • ‘New Year Prep’


    Tuesday, December 17, 2019

    ‘New Year Prep’

    Pre Warm Up – Begins 10 min before class

    50 Singles

    10 Inchworms

    10 CrossOvers

    25 Jumping Jacks

    Shoulder Mobility

    5 Box Step Ups

    3 Box Jumps

    10 Air Squats

    10 Bootstraps

    Grab A Bar

    ----------------------------

    SWOD: Front Squat

    WOD
    2,4,6,8,….

    Front Squat (165/115)

    Wall Ball (20/14)

    Box Jumps (24/20)

    (Complete 25 Double Unders after each round)

     


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