Wods 12/31-1/4 - Get Registered For The J19 New You Challenge

Happy New Year!!!!! Can’t wait to crush it!

The 2019 Six week challenge schedule for Hoover and Alabaster. This is for all of our members. Incredible way to kick off the year together. Grab yourself a team of three. Don’t miss out. Register for Hoover by clicking here. Register for Alabaster by clicking here.

Hoover

January 2nd InBody Composition Testing at J19 Hoover 4:30-6:30 PM - Link For More Details

January 5th Challenge Seminar. This is where we will discuss all the details of how the challenge works. This seminar will be led by our designated dietician and nutrition coach. - Link For More Details

January 7th Challenge Starts. - Link for More Details.

Alabaster - Inbody Jan 10th . Seminar Jan 12th , Challenge Starts Jan 15th

Monday Schedule

Hoover - 9 AM Only

Alabaster - Regular Schedule with no 6:15 PM

Jasper - 9 AM Open Gym

Tuesday - All locations are closed

Wednesday and rest of week are regular schedule.

Monday

Warm Up

w/ partner (alternating)

:30 Secs Bike

  • YTW’s

:30 Secs Bike

  • Spidermans(alt)

:30 Secs Bike

  • Active Bar Hang

:30 Secs Bike

  • Burpees

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 elbow rotations

  • 5 Back squat w/ pause

  • 5 strict press w/ pause at top

  • 5 Front Squats

  • 5 Hang squat cleans

Wod

Back Squat

Build to a 20 rep max

"Powerpuff"
For Time: 
30 Toes to Bar 
400 Meter Run 
15 Power Cleans (175/115)
800 Meter Run 
15 Power Cleans (175/115)
400 Meter Run 
30 Toes to Bar

Scaling

Int: Knee Raises, 135/85 cleans

Beg: Knee Raises/sit ups, 200m/400m runs, 95/55 cleans

Tuesday

Happy New Year!


Wednesday

Warm Up

500m Row

Line Drills

  • PVC Pass Throughs

  • PVC Around the worlds

  • PVC Good Mornings

  • Butt Kicks

  • High Knees

  • Spiderman crawl

  • Samson Stretch

Wod

Bench Press

12-15 reps @ 75% (10 rep max)

  • ME Push Ups

10-12 reps @ 80%

  • ME Push Ups

8-10 reps @ 85%

  • ME Push Ups

“Off The Wall”

For time:
40 Wall Ball Shots (20/14)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Scaling

Int: jumping pull ups/ ring rows

Beg: 14/10 lb wall ball, ring rows, start at 30 wall balls


Thursday

Warm Up

2 mins on Bike- increasing intensity

Then…

  • Samson Stretch

  • Spiderman Walk

  • Air Squats w/ pause at bottom

  • Bear Crawl

  • Punter Kicks

  • High Knees

  • Butt Kicks

Barbell Warm Up

  • 5 RDLs

  • 5 Clean Pulls

  • 5 Shrug Cleans(Shrug, shrug, sq clean=1 rep)

  • 5 Power Cleans

  • 5 split jerks from catch positions

  • 5 OH Lunges(each side)

  • 5 Thrusters

  • 5 Hang Sq Cleans

Wod

Squat Clean Complex
On the 90 Seconds x 5: 
Power Clean + Hang Squat Clean + Squat Clean

*Build to a moderate weight. Touch and go throughout complex

Conditioning

"Clean Sheet"
AMRAP 3: 
10/7 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3: 
10/7 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3: 
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)

Scaling

Int: 75/55; 95/80; 115/95

Beg: 8/5 Cals on bike, 55/35; 75/55;95/75, only increase weight if mechanics allow


Friday

Warm Up

3 mins on Rower

Then…

  • 10 PVC Pass throughs

  • 10 PVC OHS

  • 10 PVC Around the worlds (5 each direction)

  • 10 PVC Snatch balance

  • YTWs

  • Banded Shoulder extractions(Coaches choice)

  • 20 sec bar hang x 2

  • 10 Air squats

  • 10 burpees

Warm up to light snatch weight. Then…

Wod

"Over and Out"
For Time: 
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

5 min rest. Then…

Row Conditioning

For time:
Males: 
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females: 
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals

Scaling for “Over and Out”

Adjust snatch weight to weight you can complete 20 unbroken power snatches when fresh

Catch then squat only allowed for scaling athletes in the squat snatch section. Rx MUST catch weight in the bottom of squat

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