Sunday, December 30 – Saturday, January 5

Posted on December 30, 2018 by Jesse Cole

WORKOUTS OF THE WEEK

 

Sunday, December 30 – Rest Day

 

Monday, December 31 – New Year’s Eve! No 530PM/645PM at CFEP or 530PM/630PM at CFPL Today!

WOD: 30 Minute AMRAP

  • 5 DB Hang Clean (35/50) [each arm]
  • 10 DB Push Press (35/50) [each arm]
  • 20 Toes to Rig
  • 10 KB Sumo Deadlift High Pull
  • 500m Row

 

Tuesday, January 1 – Happy New Year!

CLOSED.

 

Wednesday, January 2 – Regular Schedule

WOD: 4 Rounds for Time

  • 25 Mountain Climbers
  • 20 Wall Balls (14/20)
  • 25 Lunges
  • 20 Ring Rows
  • 25 Mountain Climbers
  • 20 MB Cleans (14/20)
  • 25 Lunges
  • 20 Jumping Pull-ups

*28 minute time cap.

 

Thursday, January 3

WOD: 20 Minute EMOM

Minute 1:

  • 12 KB Deadlift [Heavy]

Minute 2:

  • 15 Push-Ups

Minute 3:

  • 30 Second Flutter Kicks

Minute 4:

  • 12 Slam Balls

Minute 5:

  • 10/12 cal. Bike [EP] or Row [PL]

 

Friday, January 4

WOD: 25 Minute Ladder

2-4-6-8-10-12…

  • Double Unders or Single Skips
  • Burpees
  • Slam Ball Overhead Lunges
  • PVC Sit-ups
  • Slam Ball Over the Shoulder Toss

*Double Unders or Single Skips Reps will be 20, 40, 60, 80…

 

Saturday, January 5

WOD: 30 Minute MOMO

  • Wall Balls (14/20) 
  • Row, meters
  • Plank Hold
  • KB Deadlift (35/55)
  • Alternating DB Hang Clean (35/50)
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice