Newsletter

Monday

5 rounds of:
10 Burpees over the bar
10 V-sits

Straigh into

5 rounds of:
10 DB Squat cleans
16 Push press / Jerks

Tuesday

20 rounds for time of

6 In and outs
5 Air squats
4 Press ups

Wednesday

4 rounds of: 1 min of each

DB snatch
Sit up
5 Jump lunges + 5 Mountain climbers
Devils press
Side plank 30 seconds R / 30 seconds L

Thursday

Last WOD of 2020

20 minutes of :

20 Thrusters
20 Burpees

Monday

EMOM – 24 mins
1 – 15/18 kcals
2 – 15 hanging knee raises
3 – 10 Thrusters

Tuesday

A)

4 sets of 5 tempo pull ups or ring rows

B)

Every 4 mins x 4
75 Double Under
20 Step ups

Wednesday

3 x 5 clean and jerk

B)

15-12-9-6
20-15-10-5
Clean and jerk
Burpees OTB

Thursday

5 rounds for time
50 kcals
30 Hang snatch
15 ring press ups

Friday

Merry Christmas!!!! 🙂

Saturday

Closed 🙁

Sunday

Closed 🙁

Monday

EMOM 24mins
1- 12/15 kcal
2- 10 box jumps
3- 10/20sec hanging knee tuck

Tuesday

A)

3×5 Touch and Go power cleans

B)

2 rounds for time
20 power cleans @ 50-60%
20 OTB burpees

Wednesday

20 min AMRAP
20 dB snatch
20 box step overs with DB
20 front squats

Thursday

A)

4 x 10 ring rows
Super set
10-20 scap pull ups

B)

2,000m for time

Friday

A)

Deadlift
Tempo 3 x 8

B)

50-30-15
Double unders
Sit ups
Push press
X3

Saturday

RYZO birthday WOD

I Go U Go
20mins
12 kcal
12 thrusters

Sunday

10-8-6-4-2 mins of for max meters

2 min rest between build pace

Monday

6 rounds for time
10 Bar facing Burpees
10 Toes to dumbell or v-sits
10 DB clean and jerk

Tuesday

5 rounds for time
20 dumbbell sumo deadlift high pulls
20 dumbbell Squats
20 dumbbell overhead lunges
20 sit ups – feet anchored by dumbbell

Wednesday

60 reps for time:
with db/kb
Alternating hands
Devils Press + renegade row + cluster = 1 rep

Thursday

28 minute emom

1. 60 double unders
2. 5 jump squats + 5 In and outs
3. 10 reverse burpees
4. rest

Friday

20 min AMRAP
30m bear crawl
30 DB step ups
20 single leg v- sits
30 DB swings