Workouts for 12/16 – 12/22

Bob taking on the Heavy Seated Rope Pulls last week.



12/24 – NO AFTERNOON CLASSES (4:30/5:30)
12/25 – GYM CLOSED
12/26 – 9AM ONLY
12/31 – NO AFTERNOON CLASSES (4:30/5:30)


A couple of things to look out for in the next couple of weeks:

A Nutrition Challenge of sorts is in the works……..

Possible elements: 4-6 Weeks in length, $$ entry to have “skin” in the game, “Teams” set up for support (check ins (texts), calls, etc. to keep accountable), Pre/Post workouts, Weekly challenges (similar to WLC challenges), and more. All the nitty gritty is being worked on now so stay tuned!

A fun reward for all the players at the end who stuck it out!

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!


We’re working on the Strength Program now to roll out in a few weeks – details to follow soon!

100,000m+ ROW CHALLENGE – anyone up for this one again??



Monday 12/16


DB/KB Bench Press
8-10 Reps x 3 Sets
*Rest at least 1MIN between sets

DB/KB Gorilla Row
8-10 Reps x 3 Sets
*Rest at least 1MIN between sets

Ring Push-Up
5-10 Reps x 3 Sets
*Rest at least MINS between sets

Ring Plank
30-60 seconds unbroken x 3
*rest at least 30 seconds between sets


EMOM12 (3 rounds)
MIN1: 30sec Wall Sit
MIN2: 15 Sit-Ups
MIN3: Max DUs/SUs
MIN4: Rest




Tuesday 12/17


With a Partner

T2B / Plate Sit-Ups
Burpees / Plank Burpees

Wall Balls (20/14#)
DB Snatch (30/25#)

Box Jump

*you go I go. P1 does 15 T2B, then P2 does 15 T2B and so on


A Tabata cycle of each of the following:
• Ski
• Row
• AD
*1 min off between 4 min cycles



Wednesday 12/18


1000m Row
12 Front Squats (115,75)
750m Row
9 Front Squats
500m Run
6 Front Squats
*DB/KB’s work as a great sub for Front Squats


Core Circuit – Coaches Choice




Thursday 12/19


“12 Days of Christmas”
1 Lap Sandbag Drag
200m Run
3 Burpee Pull-Ups
4 Goblet Squats
5 Push Ups
6 Sandbag Cleans
7 Plate Burpees
8 Sit-ups
9 KB Swings
10 Cal Row
11 Cal Ski
12 Cal Airdyne

Just like the song, perform 1 rep, then 2 reps & 1 rep, then 3 reps, 2 reps & 1 rep until you complete the 12 exercises back to 1. Work through it at your own pace. 45 Min Cap.
Cooldown: stretch/roll out





Friday 12/20

3 Rounds
40/30 Cal Row
10 Burpee Lateral Jumps over Sandbag
10 SB Ground to Overhead
10 Box Jumps
10 KB Swings
40/30 Cal Ski

*Rest 2 minutes between rounds



Saturday 12/21

9AM Community Team Workout – bring a friend, bring a stranger. The more the merrier! $10 for all non-members.


Sunday 12/22


“Carol of the Bells”
1. TGU (R/L)
2. Goblet Squats
3. Snatches (R/L)
4. Gorilla Rows (R/L)
5. KB Cleans (1/2 Headcutter)
6. KB Halos (3R/3L)
7. KB Swings
8. Walking Lunge KB Passthroughs (Alt. legs as you go)
9. KB Deadlifts
10. Russian Twists
11. Goblet Step-Ups
12. Offset push-ups (one hand on side of KB) (R/L)

This will run like the 12 Days of Christmas WOD we did on Thursday but all “Bell” work. Perform 1 rep, then 2 reps & 1 rep, then 3 reps, 2 reps & 1 rep until you complete the 12 exercises back to 1. You can have different “Bells” for each movement if need be but you will be only using 1 “Bell” per exercise. Modify weight as you need to and work through it at your own pace. 45 min cap.