Josh Newton

FRIDAY 180907

I. Warm-Up II. “Karen” For Time 150 Wall Ball Shots 20#/14# Level III = Rx Level II = 125 Reps (scale weight as needed) Level I = 100 Reps (scale weight as needed) III. Cool Down  

THURSDAY 180906

I. Warm-Up II. GYMNASTY EMOM x 10: Even Minutes = 5 L- Pull-ups (sub strict, banded strict, ring rows) Odd Minutes = 16 Alternating Pistols (8R/8L) (sub box, bench, band assisted pistols) III. Complete, For Time: Buy In: 50 Double… Read more »

WEDNESDAY 180905

I. Warm-Up II. Every :90 Seconds For 8 Sets -Power Snatch+Snatch+OHS *Build To Heavy Set III. 21-18-15-12-9-6-3 -For Time -T2B (knees above hips) -Push Ups IV. Cool Down

TUESDAY 180904

I. Warm-Up II. “Tabata Tuesday” Minute 1 = Assault Bike-Total Calories Minute 2 = Russian Kettlebell Swings-Total Reps Minute 3 = Ab Mat Sit-Ups-Total Reps Minute 4 = Double Unders-Total Reps *2 Minute Rest Between Each Tabata III. Cool Down

MONDAY 180903

FREE LABOR DAY WORKOUT @ 8:00 A.M. – EVERYONE WELCOME! THIS WILL BE THE ONLY CLASS TODAY – CLASSES WILL RESUME PER USUAL ON TUESDAY 9/4. HAVE A FUN AND SAFE LABOR DAY HOLIDAY!

FRIDAY 180831

I. Warm-Up II. Every 2:00 Minutes For 6 Sets: -2 Push Press+2 Push Jerks+2 Split Jerks *Rest for the remainder of 2 Minute Period III. 4, 2-minute rounds of: 10 burpees 100-m sprint Max-rep burpees Rest 2 minutes between rounds. *Score… Read more »

THURSDAY 180830

I. Warmup  II.  Complete For Time (with partner) 100 Calorie Row 100 Box Jumps 24/20 50 Calorie Row  50 Box Jumps 30/24 25 Calorie Row 25 Box Jumps 34/28 Level III= RX Level II= Work to increase height of box… Read more »

WEDNESDAY 180829

I. Warm-Up II. Deadlift 6 x 3* *Rest 3:00 b/n sets* *Increase weight each set as able* III. “Diane”- For Time: 21-15-9 -Deadlifts (225/155) (205/135, 185/105 or less) -Handstand Push Ups (scaling options in class) *Compare to 7/11/2017* IV. Cool Down

TUESDAY 180828

I. Warm-Up II. EMOM x 10 Even Minutes = :30 Second L-Sit/L-Hang/Hollow Hold Odd Minutes = :30 Second Handstand Practice III. Every 3:00 x 4 Sets: -18 Pull Ups -12 Lateral Burpees Over Bar -6 OHS (135/95) *Record each intervals time… Read more »

MONDAY 180827

I. Warm-UP II. “The Ole Toaster”  For Time: -30 KBS (53/35) -30 Wall Balls 20#/14# -800m Run -30 KBS -30 Wall Balls -800m Run -30 KBS -30 Wall Balls III. Cool Down