WOD – Sun, Dec 29 “Every Two”
10 x on the 2:00
200 Meter Run
10 Burpees
MAx: 7 burpees
MVx: 7 in+outs
WOD GUIDANCE & GOALS
Get ready for this burner! Spend no more than :60 on the run and then race through 10 burpees. If 10 burpees takes you more than :30, scale to less reps. Target :90 per interval.
WOD: Sat 12.28.2024 “Thx Chalk”
WOD
“Thx Chalk”
30 Double Unders
25 Wall Balls
20 DB Hang Snatch
15 Calorie Row
10 Toes to Bar
25 Wall Balls
20 DB Hang Snatch
15 Calorie Row
10 Toes to Bar
20 DB Hang Snatch
15 Calorie Row
10 Toes to Bar
15 Calorie Row
10 Toes to Bar
10 Attempts
25 Wall Balls
20 DB Hang Snatch
12 Calorie Row
10 Knee Ups
25 Wall Balls
20 DB Hang Snatch
12 Calorie Row
10 Knee Ups
20 DB Hang Snatch
12 Calorie Row
10 Knee Ups
12 Calorie Row
10 Knee Ups
40 Double Unders
25 Wall Balls
20 DB Hang Snatch
9 Calorie Row
10 V-Ups
25 Wall Balls
20 DB Hang Snatch
9 Calorie Row
10 V-Ups
20 DB Hang Snatch
9 Calorie Row
10 V-Ups
9 Calorie Row
10 V-Ups
WOD GUIDANCE & GOALS
That’s not a typo… each round of today’s workout, you’ll do one less movement. The double unders will take about :30, the wall balls :60-:75 (try to break these into 15/10), the db hang snatch :45-:60 (10 per side), the row is :60 or less, and the toes to bar are about :30. Try to get faster every round. Target 15 minutes.
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EVENT: 2025 Winter Reset
THE RESET
We’re keeping it simple…
No Sugar.
No Alcohol.
DATES
January 1st – 31st
THE DETAILS
Between Thanksgiving and New Years, the majority of us have a few more cookies, treats, and libations than we typically do throughout the year. Tis the season, right!!?? The treats are delicious, and we have a blast celebrating with friends and family.
During those few weeks, you may have noticed you feel a bit sluggish, you’re not sleeping as well, and your workouts aren’t going to plan. Sugar and alcohol are the main contributors. So, now that the season of celebrating is wrapping up it’s time to have a few less of those tasty morsels and start feeling YOUR BEST again!
January’s Nutrition Reset will focus on limiting sugar and alcohol consumption. Thirty-one days to see how you feel sugar and alcohol free. Will you sleep better? Yes! Will you have more energy? Yes! Will you have more mental clarity? Yes! Will your body perform at its best? Yes!
Sign me up!
SUGAR
I know what alcohol is but what constitutes a sugar?
Below is a list of what sugar can be called, and what sugar is typically in
- sugar, maltose, dextrose, sucrose, fructose, evaporated cane juice, crystals
- sugar alcohols, and artificial sweeteners
- cookies, candy, ice cream, baked goods (yes, some breads contain sugar)
- processed foods with added sugar; ketchup, tomato sauces, marinades, salad dressing, nut butters, canned goods
- items with the word “concentrate” in the ingredient list.
- some pre-packaged meats, deli meats, bacon
- protein bars, granola bars, some yogurts
- juices containing added sugar (not just fruit), some dried fruits have added sugar
When in doubt, look at the ingredient label before you use/consume it! Better yet, eat foods without labels. Naturally sweet foods like honey, agave, fruit and maple syrup are GOOD TO GO!
EAT INSTEAD
Whoa, I’m shocked by some of those items that contain sugar. I feel like this could be restricting and I’m panicking! What can I eat?
Below is a list of foods that do not typically contain sugar
- Protein – Eggs and egg whites, beef/steak, bone broth, bison, pork, chicken, turkey, duck, fish (tuna, salmon, haddock, cod, snapper, swordfish), and shellfish (shrimp, lobster, scallops, crab), yogurt, cheese, cottage cheese, milk, tofu, beans, tempeh
- Fruits + Veggies – Spinach, kale, swiss chard, lettuce, broccoli, cauliflower, tomatoes, cucumbers, radishes, carrots, zucchini, yellow squash, peppers, potatoes, butternut squash, sweet potatoes, bananas, berries, apples, pears, kiwi, citrus, melon, papaya, mango, etc,
- Fats – Oils (coconut, olive, avocado), avacado, coconut and coconut butter, nuts/seeds and their butters, butter
- Grains – Rice, corn, wheat, flour, oats, rye, quinoa, farro, barely
SIGN UP
This challenge is exactly what I need! Where do I sign up? How do I track my successful days?
It’s easy! Sign up at the front desk. Each day you avoid sugar and alcohol put an “X” next to your name.
WOD: Fri 12.27.2024 Bench, Bike + Ab Roll Out
WOD
Bench
5×3+, across
Bike
2 x (8x:20on/:10off)
Barbell Ab Rollouts
3×10-15
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 8.5/10 effort to hold for all five sets of three reps. On the final set, do as many reps as possible. Record your weight and reps.
WOD: Thu 12.26.2024 Clean Complex + “View From Here”
WOD
Squat Cleans
5 x 1 Squat Clean + 1 Front Squat
20 Squat Cleans for Time
at 80% of above complex
Squat Cleans
5 x 1 Squat Clean + 1 Front Squat
20 Squat Cleans for Time
at 80% of above complex
Squat Cleans
5 x 1 Squat Clean + 1 Front Squat
20 Hang Squat Cleans for Time
at 80% of above complex
WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the squat clean and front squat. Focus on the PULL UNDER for the squat clean, and keeping your eyes and elbows up on the front squat. You’ll then take five attempts at building to a heavy complex, only adding weight if your mechanics are spot on.
Post Weight + Time to Comments.
12.25.2024 Closed – Happy Holiday Home WOD
100 pushups
100 sit ups
100 squats
100 lunges
WOD: Tue 12.24.2024 “12 Days”
WOD
“12 Days”
1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Box Jumps, 20″
7 – Push Ups
8 – Sit Ups
9 – Pull Ups
10 – 100m Run
11 – KB Swings
12 – Jumping Lunges
Weight: 70/53, 135/95
1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Step Ups, 24″
7 – Knee Push Ups
8 – Sit Ups
9 – Banded Pull Ups
10 – 100m Run
11 – KB Swings
12 – Jumping Lunges
Weight: 53/35, 115/75
1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – In+Outs
6 – Step Ups, 20″
7 – Knee Push Ups
8 – Sit Ups
9 – Ring Rows
10 – 100m Run
11 – KB Swings
12 – Lunges
Weight: 35/26, 75/55
WOD GUIDANCE & GOALS
Have Fun!
WOD: Mon 12.23.204 “Pink Panther”
WOD
“Pink Panther”
With a Partner
5 Rounds
20 DB Push Press
30 Calorie Row
40 DB Step Ups, 20″
Weight: 50/35
With a Partner
5 Rounds
20 DB Push Press
30 Calorie Row
40 DB Step Ups, 20″
Weight: 35/20
With a Partner
5 Rounds
20 DB Push Press
20 Calorie Row
30 DB Step Ups, 20″
Weight: 25/15
WOD GUIDANCE & GOALS
Grab a buddy and get after it! Share the reps for every movement. The db push press are with two dumbbells. Choose a weight that gets heavy around rep seven and you can barely sneak out 10 reps. On the rower, switch every minute or once you complete 15 calories, do not let your speed breakdown (if it does, switch!) Spend no more than 2:00-2:15 on the rower. Then for the step ups, use only 1 dumbbell and switch at twenty reps. The step ups will also take around 2:00. Target 20-25 minutes.
Post Time to Comments.
WOD: Sun 12.22.2024 “What Did She Say”
WOD
“What Did She Say”
AMRAP 15
7 Burpee Pull Ups
15/12 Calorie Bike
AMRAP 15
7 Burpee + Tap
12/9 Calorie Bike
AMRAP 15
7 In+Out Tap
9/6 Calorie Bike
WOD GUIDANCE & GOALS
You may like the burpee pull up more than a traditional burpee! Why? They have a slower cycle time! Do your burpee pull ups under a bar with your arm stretched up above your head. You should just barely be able to brush your fingertips to the bar. Each rep takes seven to ten seconds. Spend no more than :90 at the burpee pull up station. Then, hop on a bike at a moderately uncomfortable pace (55+ rpm) and crank out the allotted calories in :60 or less. Target 6+ rounds.
Post Rounds to Comments. Compare Scores HERE.