Friday – Purpose / Achievement

Brief:

– Metcon: Today’s workout is about aerobic effort/consistent movement the entire interval for the entire 30 minutes. The 6th minute is rest so you’ll be able to catch your breath and assess your pacing. Score = total number of reps.

Metcon:

EMOM for 30 min:

 

Minute 1: 40s DB Renegade Rows (35, 25)

Minute 2: 40s Mountain Climbers (2 count)

Minute 3: 40s Alternating Weighted Step-ups (24, 20)

Minute 4: 40s Hollow Rocks

Minute 5: 40s DB Thrusters (35, 25)

Minute 6: Rest

*Achievement: (50, 35)

E.C.:

AMRAP in 5 min of:

8 Single Leg RDLs each

10 Standing Banded Rotations each

Friday – Health

Brief:

– Metcon: Today’s workout is about aerobic effort/consistent movement the entire interval for the entire 30 minutes. The 6th minute is rest so you’ll be able to catch your breath and assess your pacing. Score = total number of reps.

Metcon:

EMOM for 30 min:

Minute 1: 40s DB Renegade Rows (25, 15)

Minute 2: 40s Mountain Climbers

Minute 3: 40s Alternating Weighted Step-ups (24, 20)

Minute 4: 40s Hollow Rocks

Minute 5: 40s DB Thrusters (25, 15)

Minute 6: Rest

E.C.:

AMRAP in 5 min of:

8 Single Leg RDLs each

10 Standing Banded Rotations each

Thursday – Health

Brief:

– Strength: Week 2 of Double EMOM work. Remember that both should be challenging, but efficient. Have a plan in mind with weight choices before starting. This is the final week of this variation.

– Metcon: Benchmark Open Workout. As with every open wod pacing is important. Snatches here must be light and capable of being “muscle-snatched”. This particular workout is quite demanding because the snatch is a global movement so expect to be uncomfortable during this one.

Strength:

1) EMOM for 4 min: 2 Squat Clean + Jerk @ 80% of Last Tuesday. Rest 90s between EMOMs + add weight to bar

2) EMOM for 3 min: 1 Squat Clean + Jerk @ 90% of 1RM.

3) Take 8 minutes and Warm-up Metcon Movements

New to Health Option:

1) Front Squat + Push Press: 5 x 3 + 3. Rest 90s. – Work to a challenging set of 3 Front Squat + 3 Push Press.

2) Work on Power cleans for reminder of time. Rest 60s.

Metcon:

“Open WOD 14.1”

AMRAP in 10 min:

60 Single Unders

15 Power Snatch (65, 35)

E.C.:

2 Options:

– Glute Ham Raises: 4 x 8-10. Rest 60s.

or

– Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each. *Rest as needed between sets.

Thursday – Purpose / Achievement

Brief:

– Strength: Week 2 of Double EMOM work. Remember that both should be challenging, but efficient. Have a plan in mind with weight choices before starting. This is the final week of this variation.

– Metcon: Benchmark Open Workout. As with every open wod pacing is important. Snatches here must be light and capable of being “muscle-snatched”. This particular workout is quite demanding because the snatch is a global movement so expect to be uncomfortable during this one.

Strength:

1) EMOM for 4 min: 2 Squat Clean + Jerk @ 80% of Last Tuesday. Rest 90s between EMOMs + add weight to bar

2) EMOM for 3 min: 1 Squat Clean + Jerk @ 90% of 1RM.

3) Take 8 minutes and Warm-up Metcon Movements

 

Metcon:

“Open WOD 14.1”

 

AMRAP in 10 min:

60 Single Unders

15 Power Snatch (65, 35)

E.C.:

2 Options:

– Glute Ham Raises: 4 x 8-10. Rest 60s.

or

– Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each. *Rest as needed between sets.

Wednesday – Purpose / Achievement

Want to kick off the New Year in the best way? Sign up for our New Year Challenge!

This will be a 6-week challenge that involves eating good, healthy food and focuses on developing healthy habits.
It will begin on January 15th and end February 25th. There will be an informational meeting on the 13th and is $15/person. Each day of the challenge you will track your food, eat “clean,” drink plenty of water and get adequate sleep. There are 3 components to winning the cash prize: point accumulation, change in body composition (measurements) and workout improvement (benchmark WOD).
Sign up now by first going to our Mindbody site. Once at the Online Store tab, click on Services and select Events! If you can’t make it to the informational meeting, don’t worry! We will provide you with what information you need.

Brief:

– Strength/Skill: Same position work from last Thursday, except today we want to go slightly heavier than our heaviest load achieved from last week. The emphasis is still on technique.

– Metcon: Today’s metcon is intended to be done at 75-80% of Max effort. The 90s rest is simply to allow you to be consistent, not push your overall pace.

Strength / Skill:

3 Position Snatch Skill Work 6 x 1 + 1 + 1 @ 50-60%. Rest 2:00

– high hang + hang + below the knee.

– Same skill work done as last Thursday, but try to go slightly heavier today.

Metcon:

3 Rounds of:

10 Strict Pull-ups

20 KB SDHP (53, 35)

Row 500 M / Run 400 M

Rest 90s *Score = total time including rest

20:00 Minute Cap

E.C.:

1a) Banded Hammer Curls: 3 x 12-15. No rest.

1b) Tricep Extensions: 3 x 10-12. No rest.

1c) 1 Banded Alphabet on each side. Rest 60s.

Wednesday – Health

Want to kick off the New Year in the best way? Sign up for our New Year Challenge!

This will be a 6-week challenge that involves eating good, healthy food and focuses on developing healthy habits.
It will begin on January 15th and end February 25th. There will be an informational meeting on the 13th and is $15/person. Each day of the challenge you will track your food, eat “clean,” drink plenty of water and get adequate sleep. There are 3 components to winning the cash prize: point accumulation, change in body composition (measurements) and workout improvement (benchmark WOD).
Sign up now by first going to our Mindbody site. Once at the Online Store tab, click on Services and select Events! If you can’t make it to the informational meeting, don’t worry! We will provide you with what information you need.

Brief:

– Strength/Skill: Same position work from last Thursday, except today we want to go slightly heavier than our heaviest load achieved from last week. The emphasis is still on technique.

– Metcon: Today’s metcon is intended to be done at 75-80% of Max effort. The 90s rest is simply to allow you to be consistent, not push your overall pace.

Strength / Skill:

3 Position Snatch Skill Work 6 x 1 + 1 + 1 @ 50-60%. Rest 2:00

– high hang + hang + below the knee.

– Same skill work done as last Thursday, but try to go slightly heavier today.

Metcon:

3 Rounds of:

15 Ring Rows

20 KB SDHP (35, 25)

Row 500 M / Run 400 M

Rest 90s

*Score = total time including rest

20:00 Minute Cap

E.C.:

1a) Banded Hammer Curls: 3 x 12-15. No rest.

1b) Tricep Extensions: 3 x 10-12. No rest.

1c) 1 Banded Alphabet on each side. Rest 60s.

Tuesday – Purpose / Achievement

Brief:

– Metcon: “The Filthy Fifty” is all about pacing. I’d recommend going slower than you think. Keep in mind this workout ends with burpees/wallballs which are global movements and the most demanding aspects of this workout.

Metcon:

“Filthy Fifty”

For time:

 

50 Box jump (24, 20)

50 Jumping pull-ups

50 Kettlebell swings (50, 35)

50 Walking Lunges

50 K2E

50 Push press (45, 35)

50 Back Extensions (or supermans)

50 Wallballs (20, 14)

50 Burpees

50 Double unders

*35:00 Cap

E.C.:

Complete 10:00 of “cool down work” ie. bike, run or rower at a zone 1 pace.

Tuesday – Health

Brief:

– Metcon: “The Filthy Fifty” is all about pacing. I’d recommend going slower than you think. Keep in mind this workout ends with burpees/wallballs which are global movements and the most demanding aspects of this workout.

Metcon:

“Filthy Fifty”

For time:

50 Box jump (20, 16)

50 Jumping pull-ups

50 Kettlebell swings (35, 25)

50 Walking Lunges (total)

50 K2E

50 Push press (45, 35)

50 Back Extensions (or supermans)

50 Wallballs (14, 10)

50 Burpees

50 Double unders (150 Single unders)

*35:00 Cap

E.C.:

Complete 10:00 of “cool down work” ie. bike, run or rower at a zone 1 pace.

Monday – Health

Brief:

– Strength: Work up to a challenging set of 5, but with perfect form in the Goodmorning. This is not a movement we do regularly with a BB so be conservative with weight choices.

– Metcon: We are looking for AMRAP 1/AMRAP 2 to be close in score. Loading should be slightly heavier today. Record total squat cleans completed today for your score.

Strength:

Goodmorning: 5 x 5, adding weight if form permits. Rest 90s.

Metcon:

“Zoro”

In a 5:00 Window:

Row 500m

Remaining time AMRAP:

5 NPUBs

8 Goblet Squats (35, 25)

Rest 5:00 + Repeat

*Score = each AMRAP scored separately.

E.C.:

4 Rounds of:

15 Banded Pull-throughs

15 Straight Leg Sit-ups

Rest as needed.

Monday – Purpose / Achievement

Brief:

– Strength: Work up to a challenging set of 5, but with perfect form in the Goodmorning. This is not a movement we do regularly with a BB so be conservative with weight choices.

– Metcon: We are looking for AMRAP 1/AMRAP 2 to be close in score. Loading should be slightly heavier today. Record total squat cleans completed today for your score.

Strength:

1) Goodmorning: 5 x 5, adding weight if form permits. Rest 90s.

2) Squat Clean: Work up to desired weight to use used in metcon performing sets of 1-2 reps per set. Rest 60s.

Metcon:

“Zoro”

In a 5:00 Window:

Row 750 Meters

Remaining time:

Squat Cleans (135, 95)

Rest 5:00 + Repeat

Achievement: (155, 105)

*Score = total squat cleans completed

E.C.:

4 Rounds of:

15 Banded Pull-throughs

15 Straight Leg Sit-ups

Rest as needed.