So much fitness was had in 2017, but now we look forward to another year in 2018!  
Happy New Year!  We're kicking it off with a BANG!

​
Buy-In Fitness
- 2:00 worth of tabata-style at each station
- Rest/Transition :30 between movements
- 2 Rounds of each station (29:30 total time)

1)  KB Swings (53/35)
2)  Alternating DB Step-Ups (35/20)
3)  Bike Calories
4)  Abmat Situps
5)  DU's
6)  Mt. Climbers

REST 10:00

New Year's Fitness
10 Rounds For Time (35:00 cap)
- 200m Ski/Row
- 10 Alternating DB Snatches (50/35)
- 10 Burpee Box Jumps



Post Results to the comments of this post.

Teams of 2
3 Rounds:
2,000m Row
100 Lateral Jumps Over Rower
75 Wall balls (20/14)
8 Rope Climbs (Rope Rows)
*1 athlete works at a time, split Reps as desired

Ride or Die with your buddy in the last WOD of 2017!

For Time (40:00 cap):

2017m Row  (partitioned as desired)
Then...
10 Rounds (Alternating each movement):
20  Pull Ups
1  Rope Climb
7  Squat Clean Thrusters  (135/95)
Then...
2017m Ski Erg  (partitioned as desired)



Post Results to the comments of this post.

A.) 5 Sets:
     12 DB Hammer Curls (Together)
     12 DB Tricep Extensions

B.) AMRAP 12:
      12 Ring Rows
      12/8 Calorie Assault Bike
      12 Hollow Rocks
*REST 3:00
      AMRAP 12:
      30s Battle Ropes 
      12/8 Calorie Ski-Erg
      12 DB Floor Press (30/20)(35/25)(50/35)

Strength
​Sumo Deadlift
Fitness:  Sets of 5 reps, getting familiar/comfortable with the movement
Performance:  Take 8-10 sets to build to a heavy, yet still technically sound, single repetition
Competitor:  Take 8-10 sets to build to a heavy, yet still technically sound, single repetition off of a 2" platform


WOD
AMRAP 12
Fitness
8 Box Jump Overs
6 Hang Power Cleans
4 Front Squats

Performance
8 Box Jump Overs  (24"/20")
6 Hang Power Cleans  (115/75)
4 OH Squats  (115/75)

Competitors
8 Box Jump Overs (30"/24")
6 Hang Power Cleans  (135/95)
4 Squat Snatches  (135/95)




Post Results to the comments of this post.

Complete For Total Time...

4 Rounds:
15 DB Push Press(30/20)(35/25)(50/35)
15 Box Jump Overs (20/15")(24/20")

...Directly Into...

4 Rounds:
30 Air Squats 
15 Burpees

...Directly Into...

For Time:
40 Air Squats
30 DB Push Press
40 Air Squats
30 Burpee Box Jump Overs

Fitness
EMOM x 16  
Min 1 =  15/12  Ski Erg Cals.
Min 2 =  :30  Pallof Hold (ea.)
Min 3 =  3-5  Strongman Sandbag Cleans Over The Shoulder
Min 4 =  Bottoms Up KB Walk (1 lap around the Infinity Rig, each arm)


Benchmark WOD
"Seventh Heaven"
7 RFT (12:00 cap)
7 Deadlifts (F = 135/95; P = 185/125; C = 225/155)
7 Burpees Over The Bar


​
Post Results to the comments of this post.

Teams of 2 Complete...

AMRAP 10:
Max Calorie Assault Bike
*Must Switch Every 15/10 Calories

-Directly Into-

AMRAP 10:
Max Calorie Row
*Must Switch Every 15/10 Calories

-Directly Into-

AMRAP 10:
10 Alternating DB Snatch (30/20)(35/35)(50/35)
10 Sit-ups
*Alternate Full Rounds

Strength
Spend about 20 minutes working on the following:

1a)  Wide-Grip Pull Ups
8 sets x 5 reps
Fitness:  Banded (yes, banded, haha), 5-second Eccentric, Wide-Grip Pull-Ups; 8 x 3 instead of 8 x 5
Performance:  Body Weight, full ROM (Range of Motion) 
Competitor:  Add Weight, doesn't have to be a lot

1b)  HSPU (Handstand push up) Work
8 sets x 4 - 8 reps  (reps dependent upon strength and comfortability)
Fitness: HSPU Progression (Seated DB Strict Press; Box HSPU; etc.)
Performance: Strict, full ROM, HSPU
Competitor:  From a deficit that is appropriate for you


WOD
For Time (20:00 cap)
100 - 80 - 60 - 40 - 20 = DU's
75 - 60 - 45 - 30 - 15 = Abmat Situps
25 - 20 - 15 - 10 - 5 = KB Swings



Post Results to the comments of this post.

4 Rounds:
30 KB Swings (35/26)(53/35)
30 Push-ups 
90 Double Unders  
30/25 Calorie Ski-Erg
30 KB Walking Lunges (15/leg) 

Triple T WOD
(Tanks + Teammates)

Teammate Version of Open Workout 11.5
AMRAP 30
5 Power Cleans (135/95)
10 T2B
15 Wall Balls

Alternate full rounds (of the above) with a buddy for 30 minutes!  


​
Post Results to the comments of this post.

​Sweat Fest Saturday
As a team of 2
Partition as desired,

AMRAP 12
​30/24 Calorie Ski Erg
30 Front-Rack, Alternating Reverse Lunges (95/65)
30 Push Ups

Rest 2:00

AMRAP 12
30/24 Calorie Bike
30 Wall Balls
30 Hang Power Cleans (95/65)

Rest 2:00

AMRAP 12
30 Burpees
30 OHS (95/65)
30 DU's



Post Results to the comments of this post.

Teams of 3
For Time: (45:00 CAP)
5,000m Ski-Erg
400 Wall Balls (16/12#)(20/14#)
300 DB Snatch (30/20#)(35/25#)(50/35#)
200 Push-ups
100 Calorie Assault Bike
*All 3 athletes may work at the same time, but have to all be working on different movements. This doesn't have to be in order, switch off on movements as desired, and choose whatever rep scheme you'd like to get it done.

**Don't lose count!

Strength
1a)  Wide-Stance Box Back Squat
EMOM x 6
3 reps @~70 - 72.5%  (of your 1 RM regular Back Squat)

2a)  Speed Pull Conventional Deadlift
Every :30 for 4 minutes
1 rep @~75%  (of your 1 RM Conventional Deadlift)



WOD
2 RFT (13:00 cap):
30 KB Swings (53/35)
30 BB Strict Press (75/55)
30 Calorie Row



Post Results to the comments of this post.

5 Rounds:
1:00 Farmers Carry(35/26#)(53/35#)(70/53#)
1:00 Double KB Deadlifts(Same As Farmers Carry KBs)
1:00 Air Squats
1:00 REST
1:00 Battle Ropes
1:00 Russian Twists
1:00 Double/Single Unders
1:00 REST