WOD

Refer A Friend

Invite A Friend To Check Us Out!
3
Jan

Tuesday 1/4/22

Strength

10 Deadlifts x 4 sets @55-60% of 1RM

– In between sets perform 5 tall box jumps

Conditioning

David and Goliath

0:00-3:00
Run 400m
Max Rope Climbs
-Rest 1:00-
4:00-7:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
8:00-11:00
Run 400m
Max Power Snatches (155/105)
-Rest 1:00-
12:00-15:00
Run 400m
Max Rope Climbs
-Rest 1:00-
16:00-19:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
20:00-23:00
Run 400m
Max Power Snatches (155/105)

2
Jan

Monday 1/3/22

Strength

3 Snatch Push Press + 2 Pause Overhead Squat + 1 Overhead Squat x 2 sets @70% of 1RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat x 2 sets @75% of 1RM Snatch

Conditioning

Noah’s Ark


2 Sets
25 Push ups
50 Air squats
100 Double Unders
50 Air squats
25 Push ups
-Rest 3:00 b/t sets-

30
Dec

Friday 12/31/21

Strength

4 Sets of 5 Back Squat with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 60% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Conditioning

“Who you gonna call?”

FULL SEND FRIDAY
3 Rounds
30 Wall Balls (20/14)
60 Double Unders
30 Toes to Bar
60 Double Unders

29
Dec

Thursday 12/30/21

Strength

4 Sets of 5 Bench Press with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 65% of 1RM Bench Press
***Trend towards going too light and actually holding the tempo over going too heavy

Conditioning

“It don’t look good”

7 Sets
1 Rope Climb
2 Power Snatches (135/95)
3 Power Clean and Jerks (135/95)
6 Box Jump Overs (24”/20”)
-Rest 1:1 b/t Sets-

28
Dec

Wednesday 12/29/21

Strength

2 Power Snatch x 1 sets @ 50% of 1RM Snatch
2 Power Snatch x 2 sets @ 55% of 1RM Snatch
1 Power Snatch x 1 sets @ 60% of 1RM Snatch

Conditioning

“He slimed me.”

AMRAP 20 Minutes 
Run 1600m
Row 2000m

Wellness Wednesday

Did you know that ⅔ of people will regain more weight than they lost? This usually happens because they are following a diet instead of building a solid foundation on healthy habits. 

The average person tries 8 diets before seeking a professional — they have made all of these mistakes! 

Here are three reasons why your diet is failing you. 

  1. Too restrictive — if I tell you that you can’t have something, your mind naturally goes to how can I get it. 
  1. Inconsistency –To move the needle forward, you must consistently implement healthy habits. Letting it go on the weekends can ruin a whole week of progress!
  1. You aren’t eating enough! When you don’t eat enough, you slow down your metabolism. 

If you are thinking, “I’m making one of these mistakes!”, we have all been there! We want to help you create a healthy lifestyle, not a restrictive diet — that’s what the 28 Day Nutrition Challenge is all about! No there are no restrictions! We’re building some healthy habits and consistency that you can take with you from day 29 and beyond! Click HERE to sign up!

27
Dec

Tuesday 12/28/21

Strength

3 Power Cleans x 2 sets @ 50% 1RM clean
3 Power Cleans x 3 sets @ 55% 1RM clean

Conditioning

“That’s a big Twinkie.”

AMRAP 2 Minutes
12/10 Calorie Row
6 Power Cleans (135/95)
20 Muscle Ups(G.I Jane)
– Rest 1:00 after each 2:00. Continue until 20 total muscle ups have been accumulated –

26
Dec

Monday 12/27/21

Strength

4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 60% of 1RM Front Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Conditioning

Ghostbusters

4 Rounds
8 Overhead Squats (115/80)
16 GHD Sit Ups
-At 10:00-
4 Rounds
8 Front Squats (115/80)
8 Strict Handstand Push Ups

Wellness

28 Day Nutrition Challenge

Start Date: January 24th, 2022

In this 28 Day Challenge, you will receive:
✅ InBody Scan before and after
✅ Measurements
✅ Tracking via HSN App
✅ Sample meal ideas & recipes
✅ Weekly emails
✅ Exclusive access to the Challenge FB Group
✅ Support to help you find easy actions steps to kickstart new habits
✅ Constant contact with a nutrition coach
✅ Accountability with a coach to help you stay on track

There are only 30 spots available! Click here to sign up!

23
Dec

Friday 12/24/21

Conditioning

The Grinch

Cuddly As A Cactus!
3 Rounds For Time:
40 Double Unders
20 Air Squats
10 Kettle Bell Swings (Green/Yellow)

Rest 2 Minutes

Charming As An Eel
2 Rounds For Time:
80 Double Unders
40 Air Squats
20 Kettle Bell Swings (Green/Yellow)

Rest 2 Minutes

Greasy Black Peel
1 Round For Time:
120 Double Unders
60 Air Squats
30 Kettle Bell Swings (Green/Yellow)