WOD/Events

Warmup

-2 Rounds-
25 Jumping Jacks  
10 Box Jumps
10 Air Squats
5 Push-Ups 

3-4 mins achilles smash (watch the vid, it’s worth it)  

Conditioning

Work 2:00/ Rest 1:00
Until you complete:
75 Box Jumps (24/20) (Fx: 50)

But…
Start each interval with:
15 Burpees (Fx: 10)

Goal on this is to get moving fast! You’ll want to finish those burpees in the first minute so you can have a whole minute to work on knocking out Box Jumps.  Then of course rest for 1 minute and repeat until you finish 75 Box Jumps.  This will of course mean you’ll need a “box” of some sort- if you have one at home, great! If not then my suggestion is to use a park bench of some other suitable (read: stable!) platform.  I often find 2-3 steps works well too.

Core

A) Plank Down-Ups– 4×30 
B) 4 Count Flutter Kicks– 4×30 

These will be done as a superset- so alternate between sets of Plank Down-Ups and Flutter Kicks.  A 4 count flutter kick just means you’ll kick 4 times to make 1 rep. Think “one-two-three-ONE, one-two-three-TWO, etc”

Warm-up

2 mins Jump Rope/Cardio Warm-up 

-2 Rounds-

5 Burpees
10 Hollow Rocks
10 Cossack Squats

Shoulder Mobility– Watch the vid, pick a few and knock them out
Ankle Mobility– 60-90 sec e/s (if you don’t want to watch the whole thing just watch from 5:30-7:30)

Skill

Candlestick Progressions 
Part 1
Part 2 

Simple Pistol Progressions 
Part 1
Part 2

Conditioning

“Modified Mary”

-20 min AMRAP- 
5 Pike Handstand Push-Ups Fx= Hand Release Push-Ups
10 Pistols Fx=Reverse Lunges (alternating, of course) 
15 Sit-Ups 

Of course this is meant for those of you who don’t have access to anything but your living room (and maybe a chair).  For those of you who have a pull-up bar and/or maybe a wall, just do regular Mary!

“Mary

-20 minute AMRAP- 
5 HSPU
10 Pistols
15 Pull-Ups 

Warmup

-2x- 
5 Push-Ups 
10 Sit-Ups
15 Air Squats

—–

-1x-
1 World’s Greatest Stretch e/s 
4 Inch Worms 
10 Arm Circles Front & Back e/s 
20 Chain Breakers
20 Bushwackers

Strength

A) Bulgarian Split Squats– 4×10-15 e/s 
B) Single Leg Glute Ham Bridge– 4×10-15 e/s 

You will do these as a superset- meaning one set of Split Squats (on each side), then one set of GH Bridges (again on each side). 

For the Split Squats feel free to add weight if you’d like. 

On the GH Bridges you can add weight (set it on your hips), or hold something between your knees- both will add difficulty to the movement. 

Conditioning

-8 min AMRAP-

16 Burpees
16 Jumping Lunges

Go fast, get reps.

Friends,

The box will be temporarily closing for 10 days effective immediately and reopening Friday, January 15, 2021. We have a wonderful community of friends who hang out and love each other both inside and outside the gym, which we support and encourage; however, due to the spike in COVID cases from holidays, we have decided to temporarily close the doors to ensure the safety of our members.

Throughout this time, the entire box and all equipment will be thoroughly sanitized. Each of your payments will be prorated by 1/3 for the month of February to accommodate you for this temporary closing. You will not need to take any action, it will be done for you. If you have had an exposure to COVID at the box, you will be notified of the date and time of that exposure.

Please stay safe, take your vitamins, and stay ENCOURAGED. We care about your physical and mental health and will be back in no time. Keeping everyone safe and healthy in the meantime is our priority.

Thank you for your understanding and continued support as we navigate these difficult times together. Please do not hesitate to reach out to one of us with questions.

Tucker, Anastasia, George and Casey

Warmup

-2x- 
5 Push-Ups 
10 Sit-Ups
15 Air Squats

—–

-1x-
1 World’s Greatest Stretch e/s 
4 Inch Worms 
10 Arm Circles Front & Back e/s 
20 Chain Breakers
20 Bushwackers

Conditioning

10-20-30-40-50
Air Squats (Rx+ = DB/KB Goblet Squats or Thrusters, or Wall-Balls) 

25-20-15-10-5
Push-Ups 

200m Run

For those Air Squats feel free to up the difficulty if you want by using DBs or KBs- one or two is fine, Goblet Squats or Thrusters- use whatever you have/want to use! Or if you a Wall Ball (and preferably an outside wall to use it on) feel free to use that instead.

On these push-ups: take your time! There’s no one around you, no clock to be beholden to, this is a great time to focus on that quality > quantity (or time, however you’d like to look at it).

For the 200m run, your distance doesn’t need to be exactly 200m. Pick out a convenient distance/turnaround point that will take you about 1 minute to run.

Core

A) V-Ups – 4×10-15
B) Russian Twists – 3×20 (10 e/s)  

This section of the WOD is meant to be your cool-down. Take your time, and do these as a superset- meaning alternating (and yes there is meant to be one less set of Twists). Do a set of each, rest for a minute or two, and then repeat.   

Gym is temporarily closed until Jan 15th.

Strength

E2MOM 16
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+

Conditioning

AMRAP 8

10 – 15 – 20 – 25…
Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
40 – 60 – 80 – 100…
Double Unders

Strength

E2MOM 12

Rx+:
5 Kipping Ring Muscle Ups
Final set: Max Unbroken Reps

Rx:
1 – 3 Kipping Ring Muscle Ups
Final set: Max Unbroken Reps

Fx:
1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)
1 – 3 Strict Ring Dips
Final set: Max Unbroken Reps of both movements

Record total number of reps completed.

Conditioning

AMRAP 12
20 Back Rack Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)
25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)

Strength

20:00 to Establish:
1RM Deadlift

Or…

5 Rounds
5 Deadlifts @70 – 80%

Conditioning

21 – 15 – 9
Power Cleans (135/95) (Fx: 95/65) (Rx+: 155/105)
Chest to Bar Pull Ups (Fx : Pull Ups)

Time Cap 11:00