25 Jumping Jacks
10 Box Jumps
10 Air Squats
3-4 mins achilles smash (watch the vid, it’s worth it)
Work 2:00/ Rest 1:00
Until you complete:
75 Box Jumps (24/20) (Fx: 50)
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.
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”
2 mins Jump Rope/Cardio Warm-up
10 Hollow Rocks
10 Cossack Squats
-20 min AMRAP-
5 Pike Handstand Push-Ups Fx= Hand Release Push-Ups
10 Pistols Fx=Reverse Lunges (alternating, of course)
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!
-20 minute AMRAP-
15 Air Squats
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.
-8 min AMRAP-
16 Jumping Lunges
Go fast, get reps.
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
15 Air Squats
Air Squats (Rx+ = DB/KB Goblet Squats or Thrusters, or Wall-Balls)
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.
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.
|Monday||Hang Power Snatches||Free 7-Fit Class at 6:30PM! Click Here To Register now|
|Friday||Mary||Free 7-Fit Class at 5:30PM! Click Here To Register now|
|Saturday||Hang Squat Cleans||Free 7-Fit Class at 10:00AM! Click Here To Register now|
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+
10 – 15 – 20 – 25…
Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
40 – 60 – 80 – 100…
5 Kipping Ring Muscle Ups
Final set: Max Unbroken Reps
1 – 3 Kipping Ring Muscle Ups
Final set: Max Unbroken Reps
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.
20 Back Rack Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)
25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)
20:00 to Establish:
5 Deadlifts @70 – 80%
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