Focus: 

Banded DB deadlifts

4x6

5s descent

 

WOD: 

3 Rounds

20 DB Deadlifts 50/30lbs

20 Kettlebell Swings 32/24kg

20 DB Front Squats 50/30lbs

20 Burpees

20 Chest to Bar Pull Ups

20 Box Jumps over 20″

20 Dumbbell Squat Cleans 50/35lbs

Rest 2 min

 

Recovery:

1000m bike or 800m light run

Focus: 

Complex 10 min EMOM

4 Push Press

4 Front Squats

2 Thrusters

use DBs

 

WOD: 

“Ellen”

3 Rounds

20 burpees

21 DB Snatches 50/35lbs

12 DB Thrusters 50/35lbs

*Use a single dumbbell on the snatches and a pair for the thrusters.

Focus: 

EMOM x 8

Chose snatch or C&J

1 Pull

1 Hang pull

1 Hang power 

1 Hang

3 Snatch or 3 C&J (Based on which WOD done below)

WOD: 

“Grettel”

10 Rounds

3 Clean and Jerks

3 Burpees Over the Bar

Or

“Ingrid”

10 Rounds

3 Snatches 135/95lbs

3 Burpees Over the Bar

 

Recovery:

3 min Frog stretch

2 Min Puppy

1 Min Cobra

2 Min Childs Pose

Focus: 

Back Squat

6x3

Build to a difficult 3 reps

 

WOD: 

3 min AMRAP

10 Alt Db Pull Thrus 35/20

15 Sit-Ups

20 Box Jump Overs

 

Rest 3 Min

 

3 min AMRAP

10 Butt Slap Burpees

15 C2B Pull-Ups

20 Alt DB Snatches

 

Accessory

3x15 

DB Rows

DB Curls

DB Flys

Focus: 

8 Min Tabata Alternating

Wall Ball 20/14

Kettlebell Swing 2/1.5

 

Rest 4 minutes then directly into wod

 

WOD: 

Endurance

2 Rounds

3 min Row Moderate pace

1 min rest

2 min row’ (500m Pace) 

30 sec rest

1:30 min row (500m sprint pace)

1 min rest

1 min row All out Sprint

rest 2 mins

 

Skill

5-10 mins practice 

Kip Swings 

Knee raises

T2B

Focus: 

Shoulder Press

6x3

Build to a difficult 3 reps

 

WOD: 

14 Min EMOM

Even: 40 Double Unders

Odd: Max Push Ups or HSPU

 

Score Push ups

Finisher

4x30 sec Echo Bike for cal

rest 90s

We are officially in the new space! Thank you to everyone who helped us paint, move, build, and make this new space amazing already!  Please give us a week to beautify the place, and make it feel like home.

New Address:

1800 W Oxford Ave, Unit L

Sheridan CO, 80110

 

Focus: 

E2mins x6

6 Deadlifts

3 hang cleans

3 Power Cleans

3 Cleans

try to hang on to the bar

find a workout weight

 

WOD: 

4 Rounds

3min AMRAP

30 Air Squats

15 Deadlifts 155/105

5 Squat cleans

Max Meters on the Rower

Rest for 2 min

 

Recovery:

800m light run

Focus: 

Front squat 1 &1/2

Down 1/2 up down Up

5x3

WOD: 

21-18-15-12-9-6-3 reps for time of:

DB Thrusters

Burpees

 

Men use 35 lb.

Women use 20 lb.

Finisher

3 x ME sets of Heavy KB swings

between Sets 1 minute iron chair hold

Focus: 

3 Sets of: Bergeron Old School

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Press

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk

**Once you start the complex the bar can NOT be dropped until the completion of the split jerk. No resting on the ground.

 

WOD: 

“DT”

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Jerks

155/105lbs

 

Finisher

2 Rounds

400m run 

10 Broad jumps

rest 2 min

performed at high intensity

Hey WatchTowerians! Due to a BUTT TON of snow and for your safety and the safety of our coaches, we are cancelling our 5:45am and 7:15am classes!

We will reassess a little later this morning, but as of right now the 9:30am class is still a go. That may change so please keep checking social media, your email, and this website.

Stay Warm and Safe at home, and thanks for understanding!