Josh Newton

WEDNESDAY 180502

I. Warm-Up II. “Jump” Day Chipper For Time, With a Partner: – 300 DU’s (split) -Run 200 meters (together) – 100 DB Snatch (50/35) -Run 200 meters (together) – 300 DU’s (split) -Run 200 meters (together) – 100 DB Clean… Read more »

ROWING WOD 180502

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

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TUESDAY 180501

I. Warm-Up II. Every :90 for 8 sets: – 3 Split Jerks *Build To A Heavy Set III. Complete the Following For Time: 30-20-10 – KB Swings (53/35) – Wall Ball Shots 20#/14# *5 Minute CAP* IV. Cool Down

MONDAY 180430

I. Warm-Up II. EMOM 12: Minute 1: 45 Second Plank Minute 2: 45 Second L – Side Plank Minute 3: 45 Second R – Side Plank Minute 4: 45 Second Superman Hold *Rest as needed or scale to :25/:35 Second… Read more »

FRIDAY 180427

I. Warm-Up II. 20 Min EMOM: Minute 1:  15 Second Assault Bike Sprint Minute 2: 30 Seconds Max DU’s/SU’s Minute 3:  45 Second Shuttle Run Minute 4:  Rest III. ROMWOD!

THURSDAY 180426

I. Warm-Up II. 5 Minute EMOM: 5 Muscle Snatches (75/55)+ 5 Burpees III.  Complete For Time 21-15-9 – OHS (115/75) – T2B Level III = Rx Level II = 115/55, Knees Above Hips Level I = 95/45 or empty bar, PVC,… Read more »

WEDNESDAY 180425

I. Warm-Up II. Deadlift 5 x 3 *Build In weight or stay at HEAVY weight for all Sets  III. AMRAP 20 Minutes w/ Partner – 250m Row – 15 Medicine Ball Cleans 20#/14# *Alt. Rounds 1:1 IV. Cool Down