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Thursday Food for Thought: This or That Thursday Happy New Years Eve Warm Up: 7 min: 3:00 Row + 5/5 Wall Squats 10 Straddle Stance Inchworm with Press-up 10 Steps Walking Groiner Strength/Skill: Warm Up Front Squat WOD: Larry 21-18-15-12-9-6-3 Front Squat (115/75) BFB 200m Med Ball Carry after Each Round (20/14) *30 min Cap Cool Down: T-spine Foam Roll Mobility 3-5 min  Wednesday Food for Thought: Wellness Wednesday Health and wellness are a marathon, not a sprint. Warm Up: 7 min: 400m Run + 10 Crab Extensions 10 Unloaded Sit-ups 5 Yoga Push-ups Strength/Skill: Jerk Dip Squat + Split Jerk (2+2) x 3 (1+1) x 3 WOD: 10 min AMRAP: 20 Dips 20 Med Ball Sit-ups 20 HSPU 20 Med Ball Sit-ups Cool Down: 2:00 Couch Stretch/side 1:00 90/90 Pec Stretch  Tuesday Food for Thought: Talk about It Tuesday What is a nutrition goal that you currently are working towards? Warm Up: 7 min: 6 Rounds of Tabata Double Unders + 10 Pass Throughs 5/5 Scap Pull-ups/Kipping Swings 10 Barbell Good Mornings Strength/Skill: 3 Position Power Snatch (hip, knee, floor), drop after rep from the knee (1+1+1) x 5 WOD: 21 Power Snatches (95/65) 21 CTB Pull-ups 50 Double Unders 15 Power Snatches 15 CTB Pull-ups 100 Double Unders 9 Power Snatches 9 CTB Pull-ups 150 Double Unders *15 min Cap Cool Down: 1:00 Wrist Flexion and Extension 2:00 Lax Ball in Rotator Cuff  Monday Food for Thought: Motivation Monday nu·tri·tion (noun)
Warm Up: 7 min: 400m Run + 10 Step Back Lunges with Diagonal Stretch 10 90/90 Hip Switches 5 Jump Squats Strength/Skill: Back Squat 5 Sets of 5 Reps at 78% of 1RM WOD: 4 Rounds for Time: 400m Run 50 Air Squats Cool Down: 5:00 Foam Roll Quads  Saturday Food for Thought: Ice Breaker Saturday What is something or someone you are grateful from this year? Warm Up: 7 min: 400m Run 10 Straddle Stance Inchworms with Press-up 10 Pass Throughs 5/5 Scap Pull-up/Kipping Swings Strength/Skill: Overhead Squat from the Rack 3 Reps x 5 Sets (build) WOD: 10 min AMRAP: 60 BFB 30 Overhead Squats (120/90) 10 Ring Muclse Ups *OHS from the ground Cool Down: Lax Ball Trap 2:00/side and Rhomboid 2:00/side  Friday Class Schedule: Uptown 8:30am and 9:45am Mid City 8:30am and 10:00am WOD: Christmas Day Coach's Choice  Thursday Food for Thought This or That Thursday What is your favorite part about the holiday season? Warm Up: 7 min: 3:00 Row 5/5 Wall Squats 5 Strict Press with :10 Hold on Last Rep Strength/Skill: 3 Sets: A1. 10 T-spine Mobility on BB A2. 10 Side Lying Windmill (5/side) WOD: Thruster/Push Press/Push Jerk/Split Jerk (1+1+1+1) 1-1-1-1-1-1-1 Cool Down: 2:00 PNF Prayer Stretch 2:00 Frog Pose  Wednesday Food for Thought: Wellness Wednesday “Exercise is a celebration of what your body can do, not a punishment for what you ate.” — Kevin Ng Warm Up: 7 min: 100m Run 10 Leg Swings 10 Cat/Cows 5/5 Scap Pull-ups/Kipping Swings Strength/Skill: 4 Sets: A1. 100' Suitcase carry (50' R/50' L) Rest :30 A2. 1:00 Side Plank (:30 R/:30 L) Rest 1:30 WOD: 3 Rounds for Time: 200m Run 21 KBS (32/24) 21 TTB 200m Run 15 KBS 15 TTB 200m Run 9 KBS 9 TTB Cool Down: 2 Sets: 10 Posterior Pelvic Tilts 10 Banded Hamstring/Hip Floss 1:00 Overhead Band Stretch  Tuesday Food for Thought: Talk about It Tuesday What brings you pride from your time this year in the gym? 7 min: 400m Run 5 Scap Pull-ups :10 Dead Hang 10 Dead Bug Combos 10 Hip Switches Strength/Skill: Back Squat 10 Reps x 3 Sets at 68% of 1RM WOD: 8 min AMRAP: 10 Front Squats (155/105) 10 Strict Pull-ups Cool Down: 1:00 Couch 1:00 Overhead Band x 1-2  |
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