WOD

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
4X2 BACK SQUAT (90%)

WOD:
AMRAP 15 MINS.
20 SITUPS
10 RING PUSHUPS
5 SUMO DEADLIFT HIGH PULLS 115/75

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
4X2 PRESS (90%)

WOD:
1 SPLIT JERK 155/105
10 FRONT SQUATS 155/105
3 SPLIT JERKS
8 FRONT SQUATS
5 SPLIT JERKS
6 FRONT SQUATS
7 SPLIT JERKS
4 FRONT SQUATS
9 SPLIT JERKS
2 FRONT SQUATS

AFTERMATH:
3 ROUNDS
5 PULLUPS
10 PUSHUPS
15 SQUATS

COOL DOWN:
INSTRUCTOR LED

The gym will be open Tuesday morning. Topsfield is a mess right now, but the snow is supposed to stop by the wee hours of the morning. I expect the parking lot will be plowed again, and the roads are constantly being worked on. I just shoveled out the front door at the gym. If you do venture out for classes in the morning, please do so carefully, do not rush.

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
4X2 DEADLIFT (90%)

WOD:
3X1000M ROW

REST APPROXIMATELY 4 MINS. BETWEEN ROWS

RECORD YOUR 3 TIMES

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
BENCH PRESS 4X4 (85%)

WOD:
5 ROUNDS
40 DOUBLE UNDERS (3:1)
12 KB SWINGS 53/35
7 PULLUPS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
4X4 DEADLIFT (85%)

WOD:
AMRAP 4 MINS.
5 HANDSTAND PUSHUPS (DB PRESSES 50/35)
5 POWER CLEANS 135/95
REST 2 MINS.
AMRAP 4 MINS.
5 PUSH PRESSES 135/95
5 FRONT SQUATS 135/95

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
15 MINS. TO COMPLETE
3X3 RING DIPS

WOD:
500M ROW
15 KNEES TO ELBOWS
30 SQUATS
15 TOES TO BAR
30 SQUATS
500M ROW

AFTERMATH:
3X10 PUSHUPS (3 SEC DOWN, PAUSE, 3 SEC UP, PAUSE)
WORK ON HANDS UNDER SHOULDERS
ELBOWS IN CLOSE

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
4X4 BACK SQUAT (85%)

WOD:
30-20-10
LATERAL BOX JUMP OVERS 24/20
BURPEES
OR
60 BURPEE LATERAL BOX JUMP OVERS 24/20

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
5RM OHS

WOD:
AMRAP 7 MINS.
9 WALL BALLS 20/14 11′
3 WALL CLIMBS
1 ROPE CLIMB (3:1)

AFTERMATH:
TABATA DOUBLE UNDERS

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
4X4 PRESS (85%)

WOD:
7,6,5,4,3,2,1
CHEST TO BAR PULLUPS
SUMO DEADLIFT @ 65% OF 1RM SDL OR DL

AFTERMATH:
1000M ROW

COOL DOWN:
INSTRUCTOR LED

WARMUP:
INSTRUCTOR LED

STRENGTH:
20 MINS. TO COMPLETE
3X5 BACK SQUAT (85%)

WOD:
5 ROUNDS
20 HANG POWER SNATCHES 75/55
8 RING DIPS

COOL DOWN:
INSTRUCTOR LED