Monday January 21

Monday January 21

“Double Date”

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/21 Calorie Row or Bike

 

The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging than the other, choose the weight based on that one.

 

In order to keep moving through the workout, looking for each round of double unders to take no longer than 1:30.

 

OPEN/PERFORMANCE – as written

FITNESS – 85/55

 

Recovery

2 Rounds of 20 Band Pull Aparts + 20 Ring Rows

Crossover Symmetry/ROMWOD

 

Friday January 18

Friday January 18

“Layaway”

AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)

Open – as written
Performance – 50/35
Fitness – 35/20

Recovery:
5-4-3-2-1
Wall Climbs
10-8-6-4-2
Strict Pull Ups (they don’t have to be unbroken but zero kipping, add weight if you’d like)

Thursday January 17

Thursday January 17

“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

Rx – as written

 

Recovery
10-10-10-10
Reverse Hyper
10-10-10-10
Hip Extensions

 

Wednesday January 16

Wednesday January 16

Strength 

Front Squat Complex

Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

  • 3 second pause in the bottom.

W.O.D

“Satan’s Whisker’s”

3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

Open/Performance – as written
Fitness – 135/95, Pull-Ups

Recovery
5min Bike/Row
2 Rounds of: 20 Band Pull Aparts + 20 Banded Good Mornings + 1min/leg Couch Stretch

 

Members or guests that use commercial travel (plane, bus, train) or travel outside the state of ME, VT, NH will not be allowed to drop-in or return to the gym, inside or outside, until one of the following has been achieved:

1) 7-day quarantine + taking a COVID test after 7 days + receiving a negative test prior to returning to class and bringing a copy of the negative test results that we will keep on file for a minimum of 30 days.
2) 14-day quarantine.