Josh Newton

MONDAY 180122

I. Warm-Up II. “Karabel” 5 Rounds For Time: -30 Wall Ball Shots 20#/14# -6 Snatches 135#/95# Level III= Rx Level II= 115#/75# Level I=95#/55#, Complete 4 Rounds for Time *Compare to 11/28/2016* III. Cool Down

ROWING WOD 180122

6 x 250m / 45 sec easy Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 6 intervals at a challenging intensity, with light rowing between pieces.  

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FRIDAY 180119

I. Warm-Up II.  In 8 minutes complete as many rounds and reps of: 8 Burpee Box Jump Overs 8 Cleans 8 Thrusters (G2OH for L1 Masters+) LEVEL 3 Open (18-39) Masters (40-49) Masters + (50 plus) Movement Men Women Men Women… Read more »

ROWING WOD 180119

4 x 4 min / 2 min easy *Row four 4 minute pieces. *Row for two minutes at light pressure between each piece. WORKOUT TIME = 22 Minutes

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THURSDAY 180118

I. Warm-Up II. 10 Min EMOM Even Minutes: 1 Round of Cindy (scale reps as needed) Odd Minutes: Row, Bike, or Ski 10 Calories * Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats III. 12 min AMRAP – 30 Double… Read more »

WEDNESDAY 180117

I. Warm-Up II. “17.1” Complete For Time: (20 min Cap) – 10 Alt. DB Snatches (50#/35#) 15 Burpee Box Jump Overs 24″/20″ – 20 Alt. DB Snatches 15 Burpee Box Jump Overs – 30 Alt. DB Snatches 15 Burpee Box Jump… Read more »

TUESDAY 180116

I. Warm-Up II. Complete for as many Reps as possible: 4 min Max Meter Row – 2 min Rest 2 min Max KB Swings (athletes choose weight) – Reps – 2 min Rest 2 min Max AbMat Sit-Ups – Reps (*This… Read more »

MONDAY 180115

I. Warm-Up II. EMOM x 10 Even Minutes = 5-8 Parallete Pass Thrus Odd Minutes = :45 Plank Hold III.  42-30-18 Reps For Time: 1-Arm Dumbbell Thrusters Pull-ups *Break up repetitions b/n R/L arms on thrusters however you’d like *Scale Pull-ups… Read more »