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New Year's Day Schedule
9:00 am WOD Uptown 10:30 am WOD Mid City 12:00 pm Competitors Uptown Friday Food for Thought: Eye prize Friday What was your favorite workout from this year? Warm Up: 3:00 Row + 10 Med Ball Squat Bow to Extension 10 Scap Pull-ups 10 Kipping Swings WOD: 20.5 40 Ring Muscle Ups 80 cal Row 120 Wallballs *20 min Cap, partition however Cool Down: 15 Reps x 3 Standing Banded Shoulder External Rotation  Thursday Food for Thought: This or That Thursday What really challenged you this year? Warm Up: Tabata Jump Rope + 10 Yoga Push-ups 10 Elbow Rotations 10 Scorpions Strength/Skill: Push Press + Push Jerk (1+2) x 5 WOD: 50 Double Unders 21 Push Jerks (135/95) 100 Double Unders 15 Push Jerks (165/115) 150 Double Unders 9 Push Jerks (195/135) *15 min Cap Cool Down: 2-3 min Accumulate a Dead Hang (vary positions)  Wednesday Food for Thought: Wellness Wednesday What's a favorite memory from this year? Warm Up: 400m Run + 10 Low Box Jumps 10 Leg Swings 10 Scap Pull-ups 10 Kipping Swings WOD: 3 Rounds for Time: 800m Run 30 Toes to Bar 30 Box Jump Overs (24/20) *30 min Cap Cool Down: 15 Reps x 3 sets of "Full Can" (Standing Y-raise)  Tuesday Warm Up: 3:00 Row + 10 Cossack Squat 10 Thoracic Rotations 10 Hip Switches with Internal Rotation + Ido Portal Scap Routine Strength/Skill: 4 Complexes of 1 Power Snatch + 3 OHS *2 below WOD weight and 2 above WOD: 10 Rounds: 1 Power Snatch (155/105) 3 Overhead Squats Cool Down: Seated Wall Angels 10 Reps x 2 Sets  Monday Warm Up: 400m Run + 10 Scap Pull-ups 10 Inchworms 10 Reverse Lunge with Twist WOD: "Maxton" 13 Rounds for Time: 8 Strict Pull-ups 26 Box Step-ups 21 Burpees *Weight vest if desired Cool Down: Seratus Anterior Wall Slide 10 reps x 2 Sets  Friday Warm Up: Tabata Jump Rope + 10 Toe Touch Squats 10 Thoracic Rotations Strength/Skill: Squat Clean + Front Squat (3+3) x 3 *Start at WOD weight and build WOD: Christmas Eve 12-24-21 21 minute AMRAP: 12 Squat Cleans (95/65) 24 Double Unders Rest exactly 1:00 between rounds Cool Down: 1/2 Kneeling Banded Pull to External Rotation + Press (6:20)  Thursday Food for Thought: This or That Thursday What is your go Christmas decoration: real, artificial, or no tree? Warm Up: 3:00 Row + 10 Banded Good Mornings 10 Scap Pull-ups 10 Kipping Swings Strength/Skill: 3 Point Kettle Bell Row 8-10/arm x 3-4 Sets WOD: 30 Bar Muscle Ups/40 CTB Pull-ups Buy into each minute with 12 American KBS(24/16) *12 min Cap Cool Down: 15 Reps x 3 Standing Banded Shoulder External Rotation  Wednesday Food for Thought: Wellness Wednesday What's your favorite holiday song? Warm Up: 400m Run + 10 Unloaded Box Step Ups 25' High Hip Bear Crawl + 5 1/2 Kneeling Dumbbell Press/arm Strength/Skill: Strict Press 1-1-1-1-1-1-1-1-1-1-1 WOD: 19.3 200' OH WL (50/35) 50 Alternating Single Dumbbell Box Step Ups 50 Strict Hand Stand Push-ups 200' Handstand Walk *10 min Cap Cool Down: Accumulate 2-3 min Dead Hang (vary positions)  |
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