Opening hours on the holidays:

12/24, 12/26, 12/31

  • 10:00 Team WOD + Open Gym
  • 11:15 Team WOD + Open Gym

12/25 and 01/01 closed


TRAINING PROGRAM

Monday, 30/12  

Lift:

ON A 25:00 RUNNING CLOCK...

  • Build to 1RM Snatch

WOD:

ON A 5:00 RUNNING CLOCK...

  • 30 Burpees
  • Max Reps of Power Snatch (RX 43/30 kg ) (SC 30/20 kg)

(Score is Reps)

Athlete Goal → Find a heavy 1RM Snatch in 25:00 for the Strength. Short sprint style Workout - think fast through the burpees and staying connected to the barbell through the snatches.


Endurance / Bodyweight

WOD: 

amrap 20 min

  • 250m row
  • 15 Boxjumpovers
  • 10 Medball Cleans

Tuesday, 31/12 - NEW YEAR'S EVE SPECIAL

Teams of 4 - 2on/2off (reps split by 2)

40 minutes for:

buy in: 2020m row (switch every 250m)

then: amrap 31 minutes

  • 20 Sync DB Sntaches
  • 12 Sync Burpees Step-ups
  • 366 SU
  • 19 Sync weighted Sit-ups

Wednesday, 1/1  

Closed - HAPPY NEW YEAR!


Thursday, 02/01

Skill:

ON A 12:00 RUNNING CLOCK...

Practice HS Walk Skill

  • Beginner - Bear Crawl or Box Walk
  • Intermediate - Box Walk or Guided Walk
  • Advanced - Guided Walk or Free Walk

Metcon:

EMOM x 15 MINUTES

  • MIN 1 - MAX Push-Ups
  • MIN 2 - 16/13 Cal Row
  • MIN 3 - MAX V-Ups

(Score is Reps) 


Endurance / Bodyweight

TWO PARTS 

AMRAP x 5 MINUTES

  • MAX Calorie Bike

-Rest 1:00-

5 ROUNDS FOR TIME

  • 10 Push-Ups
  • 15 Sit-Ups

-7:00 Hard Cap on Part 2-

(Part 1 - Score is Cals / Part 2 - Score is Time) 

FINISHER 

"TABATA"

8 ROUNDS :20 ON / :10 OFF

  • MVMT 1 - Banded Lat Pull Downs
  • MVMT 2 - Bodyweight Russian Twists (As Fast As Possible)

Friday, 03/01

Lift:

ON A 25:00 RUNNING CLOCK...

  • Build to 1RM Clean & Jerk

(Score is Weight)

WOD: 

3 ROUNDS FOR TIME

  • 10 Power Clean (RX 70/47 kg)|(SC 52/35 kg)
  • 10 Shoulder to Overhead

Athlete Goal → Retest of the 1RM C&J. Want to get speed out of the hole in the clean and setup for success with a strong split jerk. Goal is fast stand, fast feet, fast hands! Loading for Workout, need to hit 5+ reps unbroken when fresh. 


Saturday, 04/01

Team WOD:

"OPEN 20.5 - Team Version"*

20 min amrap - in Teams of 2

  • 40 Ring Muscle-Ups (or various Scaling Options)
  • 80 Cal Row
  • 120 Wall Balls 

*Reps can be broken up and completed in any order.


Comp Class

A. CONDITIONING 

3 ROUNDS FOR TIME

  • 20 Toes to Bar
  • 20 Alt DB Snatch (22,5/15 kg)
  • 20 Single DB Step-Up (24/20)

*DB Can be held any way on the body similar to Open standard.

B. WOD

"OPEN 20.5" 

FOR TIME

  • 40 Ring Muscle-Ups*
  • 80 Cal Row
  • 120 Wall Balls (20/14)|(14/10)

-20:00 Hard Cap-

*Reps can be broken up and completed in any order.

Athlete Goal → You choose how you want your workout to go today! If you’re proficient with Muscle Ups, do you do them all at the beginning? Or do you hammer out the Cal Row and Wall Balls and leave the Muscle Ups for the end? If you got your first Muscle Ups in the 2020 Open, this is your shot to test your new capacity! 

 C. STRENGTH 

3 SETS

  • 3 Hang Power Cleans (84/57kg)
  • 25' HS Walk
  • 3 Hang Power Cleans (84/57kg)
  • 25' HS Walk

-Rest 2:00 b/t Sets-

(Score is Each Round for Time) 


Sunday, 29/12

CLOSED!