Workout of the Day

See what fun Jake and the other trainers have cooked up!

Thursday 12.12.13

2

4 x 8 Strict Pull-ups

Then….

3 RFT

15 Toes 2 Bar

15 Push Press 95/65

15 Dbl Unders

15 OHS 95/65

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Wednesday 12.11.13

3

Partner Row

Then….

Teams of 2

15 min AMRAP

5 Snatches 95/65

10 Wall Balls 20/14

(Athlete completes full round while other rests)

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Tuesday 12.10.13

5

**IMPORTANT ANNOUNCEMENT** ALL MORNING CLASSES ARE CANCELLED DUE TO POOR ROAD CONDITIONS. REGULAR SCHEDULE FROM NOON ON. BE SAFE ON THE ROADS EVERYONE!

Tuesday 12.10.13

3 x 6 Back Squat @ 75%

Then…

12 min AMRAP

5 Pull-ups

10 Squats

5 Burpees

10 Sit-ups

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IMPORTANT ANNOUNCEMENT

ALL MORNING CLASSES ARE CANCELLED DUE TO POOR ROAD CONDITIONS. REGULAR SCHEDULE FROM NOON ON. BE SAFE ON THE ROADS EVERYONE!

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Monday 12.9.13

1

Monday 12.9.13
“DT”

5 RFT

12 Deadlifts 155/105

9 Hang Clean 155/105

6 Push Jerk 155/105

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SCHEDULE CHANGE!

There will be no Saturday Classes this week!

Join us for Wishing on a WOD

Festivities start at noon at the Jackson County Expo

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Friday 12.6.13

1

Friday 12.6.13
3 x 10 Toes to Bar

3 x 5 Strict Pull-ups

Then….

15 min AMRAP

2,4,6,8,10,12,14,16,18…..

Push-ups

Mountain Climbers

Pull-ups

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Thursday 12.5.13

1

Thursday 12.5.13
6 x 2 Snatch Grip Press

Then….

“Trunks of Oak”

EMOM

5 each side Jump Lunges

70 Front Squats 95/65 or 50%

EMOM start each minute with 5 lunge jumps each leg then clean the bar and do as many Front Squats as poosible. The WOD is done when all 70 Front

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Wednesday 12.4.13

3

“Wee Wise Guys”

Teams of 3

9 100m Relay

120 Shoulder to Overhead 95/65

150 Sumo Deadlift High-Pull 95/65

120 Shoulder to Overhead 95/65

9 100m Relay

*Team must hold a single 53/35lb KB the entire duration.If it hits the ground, whole team does 10 Burpees.

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Tuesday 12.3.13

3

“11.1”

10 min AMRAP

30 Double Unders

15 Power Snatches 75/55

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