Josh Newton

WEDNESDAY 170816

I. Warm-Up II. Complete 4 Sets of the Following: *Every 2 Minutes Complete 6 Power Cleans (athletes choose weight) III. 10 Rounds For Time of “Holleyman” -5 Wall Ball Shots 20# (14#) -3 Handstand Push-ups -1 Power Clean – 225# (155#)… Read more »

TUESDAY 170815

I. Warm-Up II. EMOM x 20 Even Minutes: 15/12 Calorie Rows Odd Minutes: 10 Box Jumps 24″/20″ level III – Rx  level II – 12/10 Calories, 20″/16″ Box Jumps level I & GetFit – 10/8 Calories, 16″/12″ Box Jumps (or… Read more »

MONDAY 170814

I. Warm-Up II. Back Squat 6 x 6* *Increase weight each set OR  *Pick/find a challenging weight and stay across all sets III. 15-10-5-10-15 Reps For Time: -Russian KBS -Sit-ups -Burpees IV. Cool Down

FRIDAY 170811

I. Warm-Up II. “Partner WOD and Chill” In Teams of 2, Complete the Following For Time: -Run 800 meters (alt every 200m) -60 Back Squat 135#/95# (take from the ground) Then… 8 Rounds of -2 Bar Muscle Ups (sub 6… Read more »

THURSDAY 170810

I. Warm-Up II. On a 12 Minute Clock: -Row 500 meters In the remaining time AMRAP: -10 Wall Ball Shots -1 Arm DB/KB Power Snatch – 20 Reps -30 Double Unders (60 Single Jumps) III. Plank Holds  -3 x :60… Read more »