Workout of the Day

Monday 12.26.22

WARMUP

10 min AMRAP

1 min cardio

10 air squats

10 Samson Lunges

10 Banded side steps

3 inchworms

3 burpees

Then…

2 min mobility

STRENGTH

Back Squat Waves

3 Rounds (9 sets)

6-4-2

*Add 5-10lbs to last week’s weights. If you struggled with your percentages last week, stick to the same percentages. If you weren’t here last week, do 65-75-85%.

**Try not to rest more than 2 min between sets!

WOD

30-20-10

Cal Row

Burpees

**Bike sub would be 25-15-10. You can only bike if there isn’t a Rower.

OPTIONAL POST WOD

Accumulate

200’ Farmers Carry

50’ Handstand Walk or 40 plank shoulder taps

Friday 12.23.22

12 Days of Christmas WOD at all regular classes! Ugly sweater contest in each class. The coach is the judge. Winner gets a FitAid.

We will have a Naughty and Nice version of the WOD. Bring a friend!

Want to know what the WOD is? You have to show up 🎅

Open Gym on Saturday 8-9am

Merry Christmas 🎄🎁

Thursday 12.22.22

12 Days of Christmas WOD 🎄 in all classes on Friday. We will be having an ugly sweater contest – the best costume in each class gets a FitAid! Coaches choice the best costume. Bring a friend to join in the festivities!! 🎄

WARMUP

5 min cardio

5 foam roll

5 min mobility

STRENGTH/SKILL

Pulling Movement of your Choice (MUs, C2B, PUs, Ring Rows, Kipping)

3 sets of 5-10

Banded Pull Aparts

3×15

WOD

20 min AMRAP

250m row

10 air squats

10 Russian KBS

500m bike

10 lateral box step ups

10 good mornings

10 shuttle runs

Wednesday 12.21.22

**We will have a 12 Days of Christmas workout for all classes on Friday. And Open Gym on Saturday morning from 8-9am.

WARMUP

10 min AMRAP

1 min cardio

3 wide leg inchworms

3 burpees

5 box steps/jumps

5 KB DL

5 KBS

5 KB Squat

Then..

BB Warmup

STRENGTH

Every :30 for 10 min (20 lifts)

Power Clean

*Build in weight. Find a good weight for the WOD.

WOD

5 Rounds for Time

3 Power Cleans (Rx+ 135/95) (Rx 95/65) (Fit 65/45)

3 Front Squats

3 Push Jerk

6 Burpee Box Jumps 24/20

OPTIONAL POST WOD

Tabata (alternate movement)

Flutter Kicks

Russian Twists

Tuesday 12.20.22

WARMUP

8 min AMRAP

1 min cardio

:30 jump rope

3 inchworms w/ push-up

3 burpees

10 sit-ups

Then…

3 min Coaches Mobility

STRENGTH

Bench Press Waves

3 Rounds (9 sets)

7 @ 65

5 @ 75

3 @ 85

**Rest no more than 2 min between sets.

WOD

“Annie”

50-40-30-20-10

Double Unders

Ab Mat Sit-ups

**You must have a judge or a video to go for the board. Shoulders must touch the ground, and pass in line with the knees for the sit-up Rep to count. Judges— be strict! The Open is coming 🙌

OPTIONAL POST WOD

8 min AMRAP

:30 Plank

10 American KB Swings

3-5 Push-ups

Monday 12.19.22

*Focusing on some higher volume this week!

WARMUP

10 min AMRAP

1 min cardio

10 leg swings

10 plate thrusters

10 halos

10 banded side steps

10 DB strict press

5 push ups to down dog

Then..

2 min mobility

STRENGTH

Back Squat Waves

3 Rounds (total of 9 sets)

7 @ 65

5 @ 75

3 @ 85

**Scale as needed! Rest no more than 2 min between sets.

WOD

For Time

1k Row

50 Wallballs (Rx+ 30/20) (Rx 20/14) (Fit 14/10)

25 Handstand Pushups (Rx+ Deficit 45/25 lb plates – if using an Ab mat, add another 25lb plate)

40/30 Cal Bike

OPTIONAL POST WOD

3x

:30 Ring Support L Sit

:30 Superman Hold

Friday 12.16.22

**No 5am Class. Mike and I will try to do an Open Gym/WOD at 8:15am, if we can get there! Check back here or on social to make sure.

***We will be adding a Saturday morning class/WOD at 8:15am!! Come workout with us 🙌

WARMUP

8 min AMRAP

1 min cardio

5 RDL

5 Air Squats

3 Inchworms

3 Burpees

***At-Home Workout Option– Minimal Equipment (will require some sort of box or steps- in the case of no steps, do lunges in place box steps and close grip push-ups instead of dips):

(thanks Coach Rachel!)

Tabata:
8 Rounds 20s. Work/10 s. Rest

1 Minute Rest Between Exercises – do each exercise for 8 Rounds before moving to the next exercise

1- Jumping Jacks
2-Box Step Ups (Alternating)
3- Box Dips
4- Lateral Lunges
5- Seal Jacks

Core Finisher: 2 Rounds

50 Mountain Climbers (Slow)
30s. Forearm Plank
40 Russian Twists
30s. Forearm Plank
30 T Planks
30s. Forearm Plank
20 Superman’s
30s. Forearm Plank
10 V- Ups

Rest 90 seconds and Repeat

Seal Jack: https://video.search.yahoo.com/video/play;_ylt=AwrNOjL.j5tj1Ukqwx.3mWRH;_ylu=c2VjA3NyBHNsawN2aWQEZ3BvcwM1?p=seal+jacks+exercise&vid=71869972e6b6079772072cd5b8e6284c&turl=https%3A%2F%2Ftse1.mm.bing.net%2Fth%3Fid%3DOVP.2cuVahzgbJ_0pRvbqOmcawHgFo%26pid%3DApi%26h%3D150%26w%3D250%26c%3D7%26rs%3D1&rurl=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DfxrmaUVAajo&tit=Exercise+Library%3A+Seal+Jacks&c=4&sigr=1EJb7bNimAdE&sigt=dAkOf6nkLuIq&sigi=70.qZLa30Fxq&fr=p%3As%2Cv%3Av&h=150&w=250&l=9&age=1438934400&fr=iphone&tt=b

Or, Do a Make-up WOD

Thursday 12.15.22

**No 5am or 8:15am Classes due to weather! We will re-evaluate for the evening classes. No equipment WOD posted yesterday, so you can workout from home if needed. Text Mel if you’d like the door code 605-645-2216

WOD

Make-up Day – pick a day you missed and do that strength and WOD

Or

4k Row or 350/300 cal Bike

Every 3 min, do 10 Wallballs 20/14

*Pick whatever machine you didn’t do last week

**Do not exceed 10 Rounds

***STRICT Cap of 30min – score is time completed or reps completed at 30 min

Wednesday 12.14.22

***UPDATE: No 4:30pm or 5:45pm classes tonight! No 5am or 8:15am classes in the morning. Text if you want the code.

**No 5am or 8:15am Classes due to weather! We will re-evaluate for the evening classes. No equipment WOD posted, so you can workout from home if needed. Text Mel if you’d like the door code 605-645-2216

WARMUP

10 jumping jacks

10 worlds greatest

10 air squats

10 Samson lunges

5 sit-ups

3 inchworms

3 burpees

No Equipment WOD

4 RFT

30 Air Squats

10 Jumping Alt Lunges

20 Sit-ups

10 Vups

10 Push-ups

10 Burpees

Buy Out:

1 min Wallsit

1 min Plank

Tuesday 12.13.22

**UPDATE! 4:30-5:45pm will now be Open Gym. 5:45pm Class is cancelled. Check back about tomorrow’s classes.

No 5am or 8:15am classes tomorrow. No snow plows will be plowing until the afternoon. We will reevaluate for the 4:30 and 5:45pm classes. If you would like the door code to get into the gym, text Mel 605-645-2216.

WARMUP

10 min AMRAP

1 min cardio

:30

10 plank shoulder taps

3 inchworms

3 push-ups to down dog

10 light DB press

Then…

Coach’s Choice

STRENGTH

Strict Press

5-3-1-1-1….

Build to a heavy single. We will use the number for our next cycle.

WOD

Rx:

Buy In: 500m Row

1 Wallwalk

10 Double Unders

2 Wallwalks

20 DU

3 WW

30 DU

4, 40

5, 50

Buy Out: 500m Row

Rx+ then does 4,3,2,1 followed by a 500m Row

Fit: 1 Wallwalk or 20 plank shoulder taps per round, the same about of single unders

OPTIONAL POST WOD

3 min easy cardio