Workouts for 12/31 – 1/6

It’s the 1st week of the rest of the year! Set some goals and let’s work on CRUSHING them!

REMINDER! The Gym is CLOSED Tuesday 1/1 for the New Year! Be safe and have fun and HAPPY NEW YEAR!

January is BUDDY MONTH!!!
Start asking your buds to come with you for up to 2 classes for free! If they join in the month of January they get $50 off their 1st month’s membership and you get $50 credit to your account! Win win win!

NEW CHALLENGE!!

Dec 31 – January 31 *100,000 (or 75k or 50k) meter Row Challenge*  

This is a great way to kick off the New Year as well as kick into gear after the holiday blur!

Here’s how it works:
This Challenge runs Monday December 31 until January 31st and the objective is to accumulate 100,000 (or 75k or 50k) meters on the rower in that time!

No need to do anything to sign up but pick a goal amount of meters and just write your name under the “Rowing Challenge” on the chalkboard and you are in! It is a healthy amount of meters a day and you can chip away in any increments and any rowing we do in warm ups or WODs counts towards your total. The only requirement is you need to update your own total meters on the board as you make progress. *for out of the gym meters just take a photo and update your score once you’re back in town/gym*

 

Monday 12/31 – (Early AMs, 8:30AM and Noon Only)

Every 3 mins for 18 minutes
6 Deadlifts
6 Hang Power Cleans
6 Front Squats
6 Push Press

Then

Tabata Row (go hard on the :20 work portion and at the :10 seconds rest, it will be active rest by slowing down the row to a casual pace)
2 Mins off
Tabata Jump Rope (do your best to stay consistent each :20 seconds work)
2 Mins off
Tabata Plank-ups (alternate side you start with each round)

Part 1 – Start conservative and build to a weight that is heavy by doable to do unbroken.

Tuesday 1/1 GYM CLOSED

HAPPY NEW YEAR

Wednesday 1/2

Teams of 2
In 10 Mins Ski 125 Cals
Pacer: 10 Dumbbell Snatches Alternating Sides/Reps (AHASP)
*Rest 2 Mins

In 10 Mins Row 150 Cals
Pacer: 5 Burpee Pull-Ups
*Rest 2 Mins

In 10 Mins Bike 175 Cals
Pacer: 10 slamballs

If you complete the objective under 10 Mins you have the remaining time to rest.

 

Thursday 1/3

Kip Swing/Pull-Up Review

5 Mins to complete as many sets of the following combo as possible *rest as you need to*:
2 DHPU
4 Kipping Pull-Ups (or Kip Swings)

Then

AMRAP9
20 Wallballs
15 cal row
10 burpee box jump overs

*3 min rest*

AMRAP6
15 Wallballs
10 cal ski
5 burpee box jump overs

 

Friday 1/4

Bench Press 3 x 5 @ 80%

Then

AMRAP 18
250m
5 Renegade Man Makers
10 Toes 2 Bar
15 KB Swings

Saturday 1/5

Community Team WOD – bring a friend, bring a stranger. $5 for all non members which is donated locally. Help us grow the best most supportive community on Cape Ann!
WOD = Coaches Choice!

Sunday 1/6

“Team Barbara”

Teams of 2:
AMRAP 20
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

*1 works / 1 rests – partition work as you see fit