Josh Newton

TUESDAY 180731

I. Warm-UP II. 10 Minute EMOM: Even Minutes : 30 Second Hollow Hold OR :45 Second Plank Hold Odd Minutes : 25 Double Unders OR 50 Single Unders III. Every 3:00 Min for 5 Rounds:  -3 Rope Climbs -Max Wall Balls *Rest… Read more »

MONDAY 180730

I. Warm-Up II. Every 2:00 Sec for 6 Sets -2 Cleans+2 Front Squats+2 Push Jerks *Build In Weight III. For Time: Buy In: 800m Medicine Ball Run 21-15-9 -KB Swings (70/53) -Burpees Cash Out: 800m Medicine Ball Run IV. Cool Down

FRIDAY 180727

I. Warm-Up II. “Saman” 8 ROUNDS FOR TIME 13 DEADLIFTS (185LB/125LB) 17 WALL BALLS (20LB/14LB) 400M RUN THE SAMAN HERO WOD WILL INCLUDE RUNNING 3.2 KILOMETERS — THE DISTANCE THE BOYS AND THEIR COACHES WERE INTO THE CAVE. EACH ROUND… Read more »

WEDNESDAY 180725

I. Warm-Up II. “Horton” 9 Rounds For Time with a partner of: 9 Bar Muscle Ups (sub 18 Pull-ups) 11 Clean and Jerks 155#/105# 50 yard buddy carry (sub barbell carry) Share the work with your partner however you choose… Read more »

MONDAY 180723

I. Warm-Up II. Back Squat 5-5-5-5-5* *Increase weight EACH set* III. “Fit Test” Max Effort Row – 4 Minutes for Distance Max Effort Sit-ups – 2 Minutes for Reps Max Effort KBS – 2 Minutes for Reps *2 Minute Rest… Read more »

FRIDAY 180720

**POOL PARTY TONIGHT – MONTICELLO AQUATICS CENTER – 7:30 P.M. – 9:00 P.M. I. Warm-Up II. 4 Rounds For Time: – 400m Run – 20 Single Arm Dumbell S2OH (50/35) III. ROMWOD

THURSDAY 180719

I. Warm-Up II. Bench 5-4-3-2-1* *Increase weight as able* Then…… 1 Final Set – As many reps as possible (Burnout) @ (135/95) – scale as needed III. 3 Rounds For Reps :60 Second KB Swings (53/35) :60 Second Goblet Squats :60… Read more »