Workouts for the Week January 15th – 20th

It feels like just yesterday we were opening the doors for the first time.  Here we are 5 years later and we are just getting started.  I’ve said it several times over the past 5 years but while I’m proud of all the people who have changed their lives through fitness I’m even more proud of the relationships this place has created.  Just like anything else, we will continue to evolve…doing our best to bring you the best product of fitness we can.  Thank you all for trusting us with your fitness…enjoy the journey and lets keep pounding!

 

 

 

 

 

 

 

Monday, January 15th

“The Anniversary”

As Many Rounds as Possible in 12 Minutes

10 Burpees

10 Abmat Situps

10 Kettlebell Swings (1.5/1)

-2 Minute Rest-

5 Rounds

1 Clean and Jerk (225/155)

14 Chest to Bar Pullups

13 Box Jumps (30/24)

 

Tuesday, January 16th

As Many Rounds as Possible in 25 Minutes

3 Person Teams

100/70 Calorie Row

100 Deadlifts (135/95)

80/60 Calorie Row

80 Hang Power Cleans

60/45 Calorie Row

60 Front Squats

40/30 Calorie Row

40 Push Jerks

20/15 Calorie Row

20 Thrusters

*if teams are co-ed Calories reflect the men’s total

 

Wednesday, January 17th

Strength

Find a Heavy Back Squat Max

*We’ll be using this for our new squat cycle starting next week

 

Workout

7 Minute Ladder

20 Double Unders + 1 Handstand Pushup

20 Double Unders + 2 Handstand Pushup

20 Double Unders + 4 Handstand Pushup

Etc…

 

Thursday, January 18th

Every Minute on the Minute for 8 Minutes

Odd – 1 Round of Cindy (5 pullups, 10 pushups, 15 squats)

Even – 2 Squat Snatch (185/125)

-3 Minute Rest-

Every Minute on the Minute for 8 Minutes

Odd – 8 Deadlifts + 4 Barbell Burpees

Even – 10 Front Rack Lunges

-3 Minute Rest-

Every Minute on the Minute for 8 Minutes

Odd – 4 Clean and Jerks

Even – 12 Pistol Squats (goblet squats or rig assisted)

*Courtesy of Coach Hunter, Coach Luke and Kaiden Lewis

 

Friday, January 19th

Workout

Death By…

Overhead Squats (95/65) + Burpees

*If you feel as though you may get less than 5-6 rounds scale the Burpees to Pushups

 

!CashOut!

3-4 x Max Effort Barbell Rollouts

3-4 x Max Effort Hollow Rocks

 

Saturday, January 20th

Workouts

14 Rounds with a Partner, Relay Style

7 Thrusters (95/65)

7 Toes to Bar

7 Wall Balls

*Courtesy of Coach Hunter, Coach Luke and Kaiden Lewis