Rest Day

Rest Day

WOD

 5 Rounds for time of:
20 cal Row
10 Burpees over the rower
20 Situps
Post time to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
5 Pull ups
10 Goblet Squats 24k/16k
20  step, Walking lunge, with kettle bell

Rest Day

 

MERRY CHRISTMAS!!

Merry Christmas
Get out of the Gym, enjoy your family!

Rest Day

Rest Day

WOD

 ROMWOD or Yoga session your choice

WOD

Strength
Front Squats
4-4-4-4-4
Post time to comments

WOD

Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

WOD

Backsquats
5-3-3-3-1
Post loads to comments: 

WOD

Row 400m (buy in)
Complete 3 Rounds for time of:
20 G H Sit up
20 GH Hip ext
20 Front Squats 75% (body weight)
Row 400 m (buy out)
Post time to comments:

Rest Day

Rest Day

WOD

 As many rounds as possible in 20 min

15 Push Press

15 Box Jumps

Rest Day

Rest Day

WOD

Complete a 20 min run/row
finish with ROM/WOD

WOD

5 Rounds of max reps of:
30 sec, Push press
Rest 30 sec
30 Double Unders
Rest 30 sec
Post number of reps completed

WOD

Complete as many Rounds as Possible in 20 min:
10 DB push press Left
10 DB push press Right
10 Goblet squats, 24k
Post number of rounds to comments:

WOD

5 Rounds for time of:

12 Kettlebell swings

24 Wall Balls

Post time to comments:

WOD

 Complete as many rounds as possible in 20 min of:

5 Overhead Squats 

10 Toes to Bar

15 Push ups

Post number of rounds completed

Rest Day

Rest Day

WOD

Hang Cleans
4-2-2-1
Cleans
4-2-2-1
Post loads to comments: