WODs (Jan 2-6)

Reminder

Just a reminder that the gym will be closed tomorrow for New Year’s Day. We will resume our normal class schedule on Tuesday and this will be the final week of our old schedule. Our new schedule will start on Monday, January 8th!

New Year, New Programming Cycle!

We’ll be kicking off the New Year with our new programming cycle. We’ll have a six week plan for our strength movements, with planned exposure to varied gymnastics skills and grunt work style metcons to continue building the engine for the Open this March. We will be releasing a programming breakdown video by the end of the week to help you understand the “Why” behind the programming this cycle. Stay tuned!

Tuesday

Push Press
3 x 5 reps

AMRAP 9
15 deadlift (185/125)
12 dumbbell push press (50’s/35’s)
9 strict pull-ups

Wednesday

8 rounds for time
20/15 cal-row or 15/12 cal-bike
8 T2B
40 DU

Thursday

Back Squat
3 x 10 reps

3 rounds NFT
10 DB suitcase bulgarian split squat
10 DB single arm bench rows
10 Barbell rollouts

Friday

Power Clean
5 x 3 reps (touch-and-go)

EMOM 12
MIN 1: Power Cleans (135/95)
MIN 2: Wall walks
MIN 3: Shuttle runs
MIN 4: Rest

Saturday

3 rounds for time with a partner
80 wallballs (20/14)
40 pull-ups

3-5 rounds NFT
20 band tricep pushdown
20 alternating v-ups
20 dumbbell glute bridges

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