Josh Newton

FRIDAY 180105

I. Warm-Up II.  “Rubber Ducky” AMRAP 20 with a partner: 15′ Rope Climb – 1 Repetition 20 Air Squats 10 DB Power Snatches (Alt. Arms Each Rep) *Scale 1 Rope Climb to 12′ OR 3x Sit to Stand *Athletes choose… Read more »

ROWING WOD FRIDAY 180105

“Rowling” 10 Rounds x 100 meter row each round *The goal each round is to hit 100 meters perfect on the screen.  The amount over or under 100 is your score for that “frame”. Example: Frame 1 = 107 meters. … Read more »

Posted in | Comments Off on ROWING WOD FRIDAY 180105

THURSDAY 180104

I. Warm-Up II. “Peck Pump” AMRAP 14: -30 Double Unders -15 Knees to Elbows -15 Ring Push-ups *Scale Ring PU to Regular PU.   *Scale KTE to Knees above hips OR Med Ball Sit-ups III.  Cool Down

WEDNESDAY 180103

I. Warm-Up II.  “Cardio Cals” EMOM x 20 Minute 1 = Calorie Bike (max calories) Minute 2 = 15 Pull-ups  Minute 3 = Calorie Row (max calories) Minute 4 = 15 Wall Ball Shots *Score = Total Calories on Ass… Read more »

Rowing WOD Wednesday 180103

Day 1: Complete 4 Sets -Row 3 Minutes -Rest 2 Minutes Goal = Row as many meters as possible every 3 minute piece Total Workout Time = 18 Minutes

Posted in | Comments Off on Rowing WOD Wednesday 180103

TUESDAY 180102

I. Warm-Up II. “Wittman” 7 Rounds For Time: 15 KBS 1.5 pd./1.0 pd. 15 Power Cleans 95#/#65 15 Box Jumps 24”/20” U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat… Read more »

FRIDAY 171229

I. Warm-Up II. Perform 10 rounds of the following, completing as many reps of each exercise as possible: 30 seconds of Toes-to-Bar Rest 30 seconds 30 seconds of Push-ups Rest 30 seconds 30 seconds of KBS 1.5/1.0 pood Rest 30 seconds… Read more »

THURSDAY 171228

I. Warm-Up II. With a Partner, For Time: 100 Wall Ball Shots 20/14 80 GHD Sit-ups (sub MedBall Sit-ups) 60 Box Jumps 24″/20″ 40 Muscle Ups (Ring) sub bar MU or Pull-ups 20 Power Cleans 225/155 Level III = Rx… Read more »

WEDNESDAY 171227

I. Warm-Up II. EMOM x 24 Minutes:  Minute 1:  Bike 10/6 Calories Minute 2:  2 Rope Climbs (Sub 12 ft. climbs/3 sit-to-stand) Minute 3:  Row 18/12 Calories   Minute 4: 10/7 Handstand Push-ups *Scale repetitions and movements as needed – options available… Read more »

TUESDAY 171226

**Classes begin at 9:00 a.m. today.  Regular classes resume tomorrow 12/27.** I. Warm-up (General) II. Warm-up (Specific – Burgener) III. EMOM x 10 -1 Snatch Pull -1 Power Snatch -3 OHS *Choose a weight that you can OHS correctly* IV…. Read more »