Christmas Week!!

Hey guys 🙂 However you celebrate your family and your traditions this time of year, heck yeah, get to it.  It’s been a toughy for sure, so rest is extra important as is spending real time with your loved ones and making sure that you take the time you need to recover your spirit for another tough period coming up.  New Years is always filled with good extra energy, enjoy the boost!

Schedule: Monday, Tuesday, Wednesday this week.  Thur through Sunday we’ll be closed.   Thanks for the rest you guys!!!

Zoom:

Zoom!

Monday: 6am, 11am, 5:30pm

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

 

The Workout

“Fight Gone Bad”

3 Rounds for Reps with 1 Minute at each station of:

Wall Ball 20-10/14-9

Sumo Deadlift High Pull 75/55

Box Jump 20″

Push Press 75/55

Row for calories

Rest

 

Home Version:

This workout guys is super awesome, but also can be a little redundant for modifications.  Try and stick as close as possible to each movement, but the hip moves should be hippy, and the shoulder move should be shouldery.  The main modifications will be around things like Thrusters for Wall Ball Shots, using odd objects for SDLHP (watch your teeth), step up if your box isn’t safe or too high but remember any jump is better than a step (there’s magic in jumping), push presses can be any odd object as well, DB’s, a KB really anything, and lastly rowing could look like KB swing or broad jump even.

 

Warm-up:

We’ve got to make sure you guys are really warmed up for this one!  17 minutes of tough tough!  Take time with your regular rowing or biking to get your legs going and body heat up.  Then let’s get the squat sorted out: Leg swings, good mornings and air squats/wall squats.  Then let’s look at Wall Ball shots, and SDLHP’s.  Once those are dialed in, let’s play with the jumping: jumping jacks, simple broad jumps, and then box jumps.  If Stepping is the way, some lunges might be in order to begin the process.  Finally the Push Press is the way.  Make sure the overhead feels right, and then get your weight right!  Once ready find a way to set the 1 minute timer and rock it out!

 

Rowing:

FGB is tough, if you do this workout HARD you don’t need to row today.  If you’re skipping for whatever reason, it’s cool, here’s some good rowing to take its place.

 

400m

Rest 2 Minutes

1000m – try to match your PR!

Rest 4 Minutes

200m

Rest 2 Minutes

800m – try to match the 1k pace!

Rest 4 minutes

600m

Rest for the day 🙂