2017-01-31 Power HIIT in 20 Minutes (or: Hell of Squats)

Warmup:

• Jumping jacks (30 secs)

• 10 slow squats

• 1 lap atrium — running

• 1 lap atrium — butt kicks

• 1 lap atrium — high knees

• 1 lap atrium — backwards

WOD:

Plyometric Jump Squat set

• 10 leaping jump squats  (forward and back is 1)

• 10 leaping squats (side to side)

• 10 leaping squats (5 forward-back, 5 side-to-side)

Dumbell set

• 10 single-arm dumbbell (or KB) swings

(4 sets, 2 each side)

Mountain Climber Set

3 rounds:

• 10 mountain climbers

• 10 side plank with dumbbell reach-through (5 each side)

Curtsy Squat Set

3 sets:

• 10 curtsy squats with optional dumbbells (or KB held sumo-style) (each side is one rep)

Burpee set

• 10 classic burpees

• 10 leaping burpees

• 10 classic burpees

2017-01-23

Monday, January 23rd, 2017
Meet upstairs

PVC Stretch
Row 500 m

WOD:
EMOM 12 Minutes

KBS
Box jumps
Dumbbell push press
Air squats

2017-01-18 -- Fight Gone Bad

Meet upstairs at 1610

WARMUP:
• 5 laps of atrium
• PVC

WOD: FIGHT GONE BAD

THE CIRCUIT:
• Sumo deadlift high pull
• Push press
• Box jumps
• Rowing
• Plank

1 minute per station -- then switch immediately to next station
3 rounds

1-2 minute rest between each round

2017-01-17 -- The 60/40/20

WARMUP:

100 single unders

PVC

WOD -- THE 60/40/20

THE CIRCUIT:

• Leaping burpees

• Speed curls w/ dumbbells

• Plyometric squats w/ dumbbells

• KBS 

• Box jumps

• Mountain climbers

• Sumo lunge with kettlebell

Do each station for 60 seconds, 10 seconds' rest between

Do each station for 40 seconds, 10 seconds' rest between

Do each station for 20 seconds, 10 seconds' rest between

2017-01-09 Monday Madness!

Meet upstairs

Warmup:
Group stretching/PVC
250 m row
Run 10  laps in atrium

WOD: 4 Rounds:
 25 wall ball shots at the bottom of the stairs
Run back upstairs to the inside gym
25 KBS
25 Situps
25 Push press