1-8-2018 to 1-13-2018

 WODs for the Week

  • Megan, Kenny (who’s bday was last week, but I forgot), and Ollis (and Paul – who we’ll celebrate next week) have birthdays this week!
  • When it’s getting close to YOUR birthday, be sure to let me know what you’d like to do for your birthday WOD! Otherwise, I just pick movements that *I* think you’re good at.
  • It’s a New Year – so we’ll be setting some goals. If you can’t think of something, we’ll help you!
  • The Whole Life Challenge starts Jan 20th and goes through Mar 2. Here’s who’s in so far – Micki, Angela, Amanda, Kenny, Heather, Alan, Wanda, Chris, Kathleen, Jon, Megan, Stephanie, and Zach. How about you?
  • This is week 1 of a new Strength Cycle! We’ve seen AMAZING results from our strength program. We’ll be doing another 6-week cycle – get ready!

Monday 1-8-2018

Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Kenny)

 Warm-up:

  • Row 500m or Run 400m
  • Roxanne w/Plank hold between
  • 20 Plate Squats

 Strength:

  • Clean & Jerk
  • E2MOM for 12:00
  • 1 x Slow 1st Pull (floor to knee)
  • 1 x Low Hang Squat Clean
  • 1 x High Hang Squat Clean
  • 1 x Full Squat Clean
  • 1 x Jerk
  • @ 40, 50, 60, 65, 70, 70

 WOD:

AMRAP for 15:00

  • 5 Clean & Jerks (70% 1 RM)
  • 10 Double-Unders (3x sing)
  • 20/15 Calorie Row

Happy Birthday, Megan!

 

Tuesday 1-9-2018
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Angela), 6:30pm (Heather)

Warm-up:

  • Tabata in 8:00
  • Plank Hold, Mt Climbers, Mario’s, Wall Ball 2 for 1’s (extra squat while ball in air)

Strength:

  • Strict press
  • 5 @ 40, 50, 60, 65, 65, 70%
  • Do max strict Pull-ups between sets

WOD:

  • 800m Run, then
  • 10-9-8-7-6-5-4-3-2-1
    • T2B
    • Push-ups
    • Walking Lunges (R+L=1)
  • then 800m Run

 

Wednesday 1-10-2018
Class Times: 5am (Alan), 10am (Joey), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Angela)

Warm-up:

EMOM for 12:00 (3 rounds)

  1. 5 GHD Back Extensions
  2. 10 Hollow Rocks
  3. Good mornings / stretch hams, calves
  4. Jump rope

Strength:

  • Romanian Deadlift
  • 5 @ 40, 50, 60, 65, 70, 70%*
  • based off 1RM Front Squat, work from rack

WOD:

  • 3 Rounds
  • 20 KBS (53/35)
  • 20 Box Jumps (24/20)

Mobility:

  • 10 min
  • Child Pose, Runner’s stretch, Shoulder bands

 

Thursday 1-11-2018
Class Times: 5am (Joey), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm-up:

  • 3 rounds
  • 10 Situps, 10 push-ups, 10 plate squats
  • Stretch/Roll-out 5 min

Strength:

  • Bench Press
  • 5 @ 40, 50, 60, 65, 65, 70%

WOD:

AMRAP in 12:00

  • 5 GHD Sit-ups
  • 10 OH Squats (95/65)
  • 20 Sandbag Side Pull-Throughs

 

Friday 1-12-2018
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Heather)

Warm-up:

  • 500m Row, then
  • 2 Rounds
  • 10 light KBS
  • 10 Push-ups

Partner WOD:

Between Partners, Accumulate :

  • 10000/8000 lbs Ground to Overhead
  • 5000/4000m Row or Run

One partner Rows while other Lifts.

Can switch at any time, but both can’t do same activity at same time.

Happy Birthday, Coach Kenny!

 

Saturday 1-13-2018
Class Times: 8:45am Barbell Club (Angela, Kenny), 10am WOD (Micki)
 

Barbell Club:

  • Front or Back Squat
  • Coach’s Choice for Sets/Reps
  • Snatch Complex
  • 1 x 1st pull, 1 high pull, 1 power snatch, 1 OHS, 2 full snatch
  • @ 40, 50, 55, 60, 65, 65% 

WOD:

“Thunderchicken”

EMOM for 10:00

  • 3 Deadlifts (155/95)
  • 2 Squat Cleans (155/95)
  • 1 Push Press (155/95)

Then for the remainder of the minute perform as many pull ups as possible.

Score = total pull ups

 

Happy Birthday, Ollis!

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