Workouts 12/30 – 1/5

Curtis making the ring push-ups more challenging. Don’t be afraid to level up the challenge from time to time!

 

UPCOMING SCHEDULE:

12/31 – NO AFTERNOON CLASSES (4:30/5:30)
1/1 – GYM CLOSED

GYM NOTES:
A couple of things to look out for in the next couple of weeks:

NUTRITION CHALLENGE! We are still ironing out some details but the challenge will run on 1/6 – 2/4 (4 weeks long / 30 days)! We will send details out separate ASAP!

January is BUDDY MONTH!!!
Start asking your buds to come with you for up to 2 classes for free! If they join in the month of January they get $50 off their 1st month’s membership and YOU get $50 credit to your account! Win win win!

WINTER STRENGTH PROGRAM
We’re working on the Strength Program now to roll out in a few weeks – details to follow soon!

100,000m+ ROW CHALLENGE – happening 1/2 – 2/1! Sign up now (board is ready for your name!) Meyers count during warm-up, workout, and cool-down. If doing this at home or traveling, take photos of the meters you accomplished outside of the gym to add them up!

 

 

Monday 12/30

 

 

10 Rounds/Complex
1 Deadlift
1 Hang Clean
1 Push Jerk
*200m between rounds (optional)

NOTES: You can go at this a couple of different ways. You can ascend in weight each round working up to a heavy complex, or you can stay at a static weight the entire 10 rounds. BB and KBs are both great options for this complex.

Then

Then 10 Min Ski Relay (Teams of 4+)

 

 

 

Tuesday 12/31 (No 4:30 or 5:30PM)

Challenge: Max Consecutive Pull-Ups/Chin-Ups

Then

20 Mins to Complete…
150 Russian Swings 53/35#
100 Cal Ski/ Row
50 Dumbbell Thrusters 35/20#

Challenge: Try and do as many consecutive Pull-Ups/Chin-Ups as you can with full range of motion. Keep track of your modifications (bands, added weight, etc.)

Part 2:  Partition as you see fit (Example= 15 RS, 10 Cals, 5 Thrusters x 10 Rounds)

Stretch/Rollout

 

Wednesday 1/1 (GYM CLOSED)

 

HAPPY NEW YEAR, NEW DECADE, NEW YOU!

 

 

 

Thursday 1/2

 

AMRAP10 with partner
Max KB Headcutters
Pacer = 200m Run, Row, Ski

*REST 2 MINS*

AMRAP10 with partner
Max KB Swings
Pacer = 200m Run, Row, Ski

Accumulate as many reps as you can of the KB Headcutters and KB Swings in the 10 minute timeframes.

Then

Core Circuit – Coaches Choice

 

 

Friday 1/3

E2MINS for 10MINS
6 Front Rack Lunges
8-10 Strict Press

BB, DB, KB all great options.

Then

12 MIN running clock
3 Rounds
30 Wall Balls
20 Hang Cleans
****Max Cals in remaining time****

 

Saturday 1/4

 

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice

 

Sunday 1/5

AMRAP20
10 Burpee Pull-ups
20 Sit-ups
400 M Run, Row, Ski
Then

Mini Flight Simulator / 10 MIN Cap
5-10-15-20-25-30-25-20-15-10-5
Unbroken Double Unders
*If you mess up you redo the round you’re on.

If no Double Unders:

*Do this SUs x 3

15-30-45-60-75-90-75-60-45-30-15