Thursday 12.26.19

**We will only have the 4:30pm and 5:45pm classes today** If any of you can’t make it that late and need in the gym to do your workout earlier, text Melissa at 605-645-2216. We will make sure you get a workout!

-If there are more than 8 people in class, some of you will start with the WOD, and some on the STRENGTH. Then switch spots halfway through class. (Those starting on the WOD won’t need to do all the group prep before starting).


10 Leg Swings

10 Air Squats

10 Walking Lunges

10 Pass Throughs with a small band

15 Banded Pull Aparts


GHD Sit-ups, GHD to parallel, or V-Ups (the coach will help you decide if you are ready for the GHD sit-ups)

3 sets of 5-15

Mountain Climbers

3 sets of 20

Russian Twists w/ Med Ball 20/14

3 sets of 20


3 sets of 15

*Accumulate 3 minutes worth of a plank variations during the strength: high plank, low plank, side plank, handstand hold, free-standing handstand hold (or handstand walking)


For Time:

5k Row

**Make sure to write details in you book. What your damper setting was, what your watts started out at, what they ended at, etc. – anything that you thought effected how you did. This is a benchmark that we will re-test:)

-This can be scaled to a 2k, if needed. BUT, do the 5k if you are able.

(Substitute a 5k Assault Run, or a 5k Ski Erg if you’ve done a 5k Row recently. You can also test your 5 mile Assault Bike time -keep track of watts, rpms, etc.)