Workout of the Day

Saturday, December 9th 2017


Yeti Games Partner WOD

In 12 Minutes,

3 rounds:
25 Chest to Bar Pull-ups
20 Deadlifts (225/155)
15 Burpees over bar
Max meters on rower

Box Brief

No Sweat class TOMORROW (Sunday) at Ponce. Open gym only from 10-12pm

Friday, December 8th 2017

Kerry & Devin

Endurance Day
run or row

3 Rounds:

0-5 Minutes

5-8 Minutes

8-10 Minutes
100m walk/slow row

Rest 2 Minute between rounds

Box Brief

No Sweat class this Sunday at Ponce. Open gym only from 10-12pm

Thursday, December 7th 2017


20 Minute AMRAP:

50 American Kettlebell Swings (53/35)
50 Sit-ups
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Power Cleans (135/95)
20 Push Jerks (135/95)
10 Power Snatches (135/95)
10 Overhead Squats (135/95)

Box Brief

No Sweat class this Sunday at Ponce. Open gym only from 10-12pm

Wednesday, December 6th 2017

Eric & Andrea

Front Squat 1RM

Partner row intervals
5 x 250m row

Rest while your partner rows to complete 5 rounds each. Record fastest and slowest intervals.

Box Brief

No sweat class at Ponce this Sunday. Open gym only from 10-12pm.

Saturday, December 2nd 2017


Partner WOD

Yeti Games WOD 1
Avalanche Chipper

Wall Balls (20)
Box Jumps (24)
100 Calorie row

One partner working on the 100 cals at all times until complete. While one partner is rowing, the other is completing the WB and BJ reps. Once 100 is complete, partners work one at a time, switching as they like to complete the remaining WB and BJ.

Friday, December 1st 2017


5 Minute AMRAP:
Kettlebell Deadlifts (70/53)

2 Minutes rest

5 Minute AMRAP:
Slam Balls (25/15)
Russian Kettlebell Swings (70/53)

2 Minutes rest

For time:
Goblet Lunges per leg (35/25)


Thursday, November 30th 2017


Strict Press: Week 11
Add 5-8lbs to your 1RM
Percentages are based off of 90% of your 1RM + 5-8lbs

Set 1: 5 x 75%
Set 2: 3 x 85%
*Set 3: 1+ x 95%
*Last set is an AMRAP

Last week before Max out!

5 Minutes to complete:
800m run
12 Minute EMOM:
Evens 15 Plate Good Mornings (25/15)
Odss: 15 Sit-ups
800m run