Josh Newton

WEDNESDAY 180627

I. Warm-Up II. For Time: -200m Run -8 Deadlifts (275/185) -400m Run -9 Deadlifts (275/185) -800m Run -10 Deadlifts (275/185) -400m Run -9 Deadlifts (275/185) -200m Run -8 Deadlifts (275/185) Level III – Rx Level II – 225/135 Level I – 185/95 (or less) *This workout… Read more »

TUESDAY 180626

I. Warm-Up II. 5 Rounds For Reps: In a 3 Minute window, Complete: – 20 Calorie Row – Max Wall Balls *Rest 1 Minute B/N sets* *Score = Max Wall Balls Complete III. Cool Down

MONDAY 180625

I. Warm-Up II. Bench Press 5 Sets x 4 Reps* *Increase weight each set as able. III. “Megan” 21-15-9 – Burpees – KB Swings (53/35) – Double Unders (singles 2x) IV. Cool Down

FRIDAY 180622

*2 Year Anniversary Bash starts @ 5:30 p.m. (6/22).  Bring a side dish to share and a beverage of choice – Meat (burgers, brats) will be provided* I. Warm-Up II.  Every :90 Seconds for 6 Sets: – 3 Power Cleans+2 Front… Read more »

THURSDAY 180621

I. Warm-Up II. EMOM x 15 Minute 1 = 30 Double Unders Minute 2 = 10/8 C2B Pull-ups (scale to work on pull-ups) Minute 3 = 10 KB Deadlifts  III. For Time -50 Calorie Ass Bike!

ROWING WOD 180620

3 x 5 min / 2 min easy Row three 5 minute pieces. Row for two minutes at light pressure between each piece.

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TUESDAY 180619

I. Warm-Up II. “Death By Burpees” 1st Minute do 1 Burpee, rest remainder of :60 seconds. 2nd Minute do 2 Burpees, 3rd Minute do 3 burpees, etc… until you cannot complete that amount of burpees in that given minute! III. 4 Rounds:… Read more »

MONDAY 180618

I. Warmup  II. 3 sets of “Bear Complex” 1 set = 7 Reps of the following: -Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Push Press* *Hang onto the bar for all 7 reps for an unbroken… Read more »

ROWING WOD 180618

20 minutes with bursts Row a single 20 minute piece at a consistent pace. Every four minutes, row ten strokes hard and then return to your previous pace.

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