WOD February 7, 2020

A. Skill/Strength:
The Power Clean
build in sets of 3 to a challenging triple
(12 min)

B. MetCon:
5 min AMRAP
4 power clean (125/85)
4 bar over burpee
-rest 3 min
5 min AMRAP
6 front rack lunge (125/85)
6 v-up

WOD February 6, 2020

Day 25 no sugar no alcohol. Day 6 of 50 burpees a day. Are we feeling good?
*6:30pm Olympic Lifting with Buck.

A. Skill:
The Muscle Up
8 min EMOM
2 bar or ring muscle up
*scale to jumping or low ring transition drills

B. MetCon:
3 rounds for time
25 Thruster (95/65)
80 double under

WOD February 5, 2020

Unwind with Candelight mobility and Yoga with Noelle @ 6:40pm

A. Strength:
Bench Press
4×4 @ 70-75%
:30 hollow hold after each set
(15 min)

B. MetCon:
5 rounds
30 KB deadlift (53/35)
10 Toe2bar
5 strict overhead press (95/65)

WOD February 4, 2020

DAY 4 Burpee Challenge. We hope you’ve joined the movement.
*Gymnastics is canceled tonight! sorry for the inconvenience.

Skill:
The Rope climb
10 min to complete 6 ascents, each increasing in difficulty
-weighted
-legless
-L-sit

MetCon:
50 burpee
400m run
100 air squat
400m run
50 push up
400m run
100 front rack lunge (45/35)

WOD February 3, 2020

*DAY 3 of ’50 burpees a day February’
*Day 22 of no sugar no alcohol. Home stretch!
*6:30pm Powerlifting with Lily.

A. Skill/Strength:
Full Snatch
5 Min EMOM
2 full snatch @ 65-75%

B. MetCon:
12 min AMRAP
4 Hang Power Snatch (115/75)
4 Pull Up
6 HPS
6 PU
8 HPS
8 PU
10 HPS
10 PU…..etc. increasing by 2 reps per round until the clock reaches 12. Score is total rep count.

WOD February 2, 2020

*DAY 2 of ’50 burpees a day February’
*Day 21 of no sugar no alcohol. Strength in numbers!
*$10 @ 10am community workout, open to all levels!
*11-12:30pm Huskie Mash Up triple WOD

10AM WOD:
A. Sled push warm up:
150m Team Relay (5×45/4×45)

B. MetCon:
3 rounds, 1 min at each movement, :30 rest between
Box jump (24/20)
row (cals)
kettlebell swing (53/35)
Hanging knee raise


WOD February 1, 2020

*9am members WOD
*$10 @ 10am community workout, open to all levels!
*February is Burpee challenge month: 50 burpees a day. We start TODAY. This is on your own time in addition to your gym training. Feel free to do it at the gym, we will record your time if you wish. Watch your cardiovascular fitness sky rocket as you become a burpee master.
WHOOP TEAM: track your 50 burpees as “football” and we can witness the strain level decrease over the course of the month for the same amount of work and track our times.

WOD:
25 min AMRAP
30 wallball (20/14)
20 sit up
2 tire flip (400/250)
150m run


WOD January 31, 2020

DAY 19!
*February is Burpee challenge month: 50 burpees a day. We start tomorrow. Whoop Team: track your 50 burpees as “football” and we can witness the strain level decrease over the course of the month for the same amount of work.

A.
Strength:
Deadlift 4×4 @ 75%

B.
MetCon:
3 rounds for time
15 deadlift (225/155)
400m run
15 pull up

WOD January 30, 2020

JANUARY’S ATHLETE OF THE MONTH IS…LAUREN BRAUN!
LAUREN RECEIVED A UNANIMOUS VOTE BY THE COACHES FOR HER DEDICATION TO HER TRAINING, HER FOCUS AND HER POSITIVE ATTITUDE IN CLASS. SHE HAS TRANSFORMED HERSELF IN THE PAST YEAR INTO A STRONG ATHLETE AND WE ARE ALL NOTICING. LOOK FOR HER PERSONALIZED HERO WOD “LAUREN’ COMING IN FEB!

A. Strength super set:
4 rounds
5 Bench press @ 75%
5 tripod DB row/arm @ 75%
5 strict seated DB overhead press @ 75%
(25 min)

B. MetCon:
2 rounds
40 toe2bar
40 box jump (24/20)









WOD January 29, 2020

*6:40pm unwind and de-stress with Noelle’s Candlelit Yoga Mobility

A.
Skill/Strength:
Overhead Squat
4×4 @ 75%

B.
MetCon:
15 min AMRAP
50 air squat
20 push ups
10 GI Janes