2 Rounds
20 Calories on any. machine
:30 Side Plank
50ft Crab Walk
15AMRAP
21 Calorie Row
15 Burpee over Bar
9 Hang Power Clean 95lbs/65lbs
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
20 KB Swings
15 AMRAP
25 Wall Ball 20lbs/14lbs
50 Double Unders
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 PVC Pass Thrus
10 PVC OHS
Coach led 3 position work to reinforce proper positioning prior to starting lifting — do whichever lift you will be performing with weight as your warmup
Anthony turns the big 4-0 and is officially
“Over The Hill” this year!
Buy-In
20 Pull-Ups
Then 2 rounds of
40 Push-Ups.
40 Wall Balls 20/14 Ibs
40 Burpee 20″ Box Step Over(Over the Hill)
40 Jump Rope – Singles
10 Jump Rope -Backwards Singles
40 Jump Rope – Singles
Cash-Out with
Rest 4 minutes
Row 2023 Meters for the new year!
Final Time is when the rowing is complete.
R×+
Strict Pull-Ups
Line-Push-Ups
Line Push-Ups – lay a jump rope on the ground in a straight line, get into a push-up position over the jump rope. Place one hand over the rope and the other below the rope, then perform a push-up, switch hand positions after each repetition.
2 Rounds
20 Calories on any machine
50ft Crab Walk
:30 Hollow Hold
12 AMRAP
10 DB Push Press 50lbs/35lbs
50ft Bear Crawl
15 Toes to Bar
2 Rounds
20 Calories on any machine
20 Pushups
20 V-ups
6 Rounds
90 on/1 Minute rest
Max Shuttle Runs
Goal is 17 total — if you hit this before 90 seconds begin your rest
2 Rounds
20 Calories on any machine
50ft Lunge
:30 Couch Stretch
:30 Pigeon Stretch
20 AMRAP
15 Hang Power Clean 95lbs/65lbs
30 Calorie Assault Bike
45 V-ups
2 Rounds
20 Calories on any. machine
:30 Side Plank
50ft Crab Walk
12 AMRAP
3 Wall Walks
10 Box Jump Overs 24″/20″
15 KB Swings 53lbs/35lbs
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
20 KB Swings
15 AMRAP
50 Double Unders
30 Calorie Row
10 Thrusters 95lbs/65lbs
2 Rounds
20 Calories on any machine
50ft Crab Walk
10 PVC Pass Thrus
10 PVC OHS
Partner WOD
25 AMRAP
Row 2000m
100 Burpee over Box 24″/20″
10 Rope Climbs
Hey everyone! One Saturday January 29th at 9:30am we will be hosting a fundraiser workout for Seth Poling and the S.E.T.H. project. Seth and I went to Fairmont State together and has been fighting ALS. $30 will get you a T-Shirt and a spot in the workout but feel free to donate more if you are able. The money goes to help with the expense of his 24 hour care as well as setting up a scholarship in his name. There is a signup form in the gym now and the signup deadline is January 7th so please signup as soon as possible.
The workout is as follows:
Buyin
144 double unders (For each registered person with ALS is WV)
10 rounds of:
10 Box Jump Overs 24/20 (scaled 16/12)
3 Power Clean 155/115 (105/75)
8 Burpees
6 Toes to Bar
Cash out
144 Double Unders
Please let me know if you have any questions.
2 Rounds
20 Calories on any machine
50ft Crab Walk
:30 Hollow Hold
20 AMRAP
50 Double Unders
5 Shuttle Run (Up and Backs)
15 KB/DB Deadlift 70lbs/53lbs