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New Year's Day Schedule
Mid City 8:30 am QueerFit No Open Gym during this time 10:00 am Gymnastics Downtown 9:00 am Class WOD with Coach Phil Uptown 9:00 am Mobility with Coach Mollie No Open Gym during this time Saturday Warm Up: 400m Run + 10 Yoga Push-ups 10 Banded Good Mornings 10 Banded Side Steps Strength/Skill: Clean Grip Deadlift with Pause at Hip/High Hang + Hover Power Clean + Power Clean (1+1+2) x 4 WOD: 3 Rounds: 10 Power Cleans (155/105) 10 Wall Facing Handstand Push-ups Rest 2:00 3 Rounds: 5 Power Cleans (205/135) 10 Traditional Handstand Push-ups 20 min Cap Cool Down: Ido Portal Scap Routine  Friday Warm Up: Tabata Jump Rope + 10 Toe Touch Squats 10 Scorpions 10 Side Lying Windmills Strength/Skill: Overhead Squat from Rack (7-7-4-4-4) @ 31X1 Tempo WOD: 210 Single Unders 21 Thrusters (95/65) 150 Alternating Steps (count reps on only 1 foot) 15 Thrusters 90 Double Unders 9 Thrusters 14 min Cap Cool Down: Banded and Loaded Dorsiflexion Stretch 1:30-1:00/side  Thursday Locomotion Warm Up: 1. Walking Groiner 2. High Hip Bear Srawl 3. Lateral Lunge/Cossack Squat 4. Duck Walk 5. Burpee Broad Jump 6. Scap Pull-ups/Kipping Swings Strength/Skill: Snatch Grip Deadlift with Pause at Hip/High Hang Position + Hover Power Snatch + TNG Power Snatch (1+1+2) x 5 WOD: 7 min AMRAP: 10 Power Snatch (75/55) 3 Bar Muscle Ups Cool Down: Banded Overhead Stretch + Banded Pec Stretch 1:00 each/side  Wednesday Warm Up: 3:00 Row + 10 Steps Lunging Pass Through 10 90/90 Hip Switches 10 Low Box Jumps Strength/Skill: Split Jerk (2-2-2-2)*-1-1-1 *Alternate feet WOD: 50 Box Jump Overs with Step Down (24"/20") 500m Row 400m Run 9 min Cap Cool Down: Pigeon Pose 2:00/side + Frog Pose 2:00  Tuesday Warm Up: 10 Shuttle Runs + 10 Toe Touch Squats 10 Scorpions 10 Scap Pull-ups Strength/Skill: 5 min AMRAP: Strict Pull-up WOD: 30 min AMRAP: 10 Ball Slams (30/20) 20 Push-ups 30 Air Squats Cool Down: 2 x10 Side Lying Windmill 10 Banded Pass Throughs in the Bottom of Overhead Squat  Monday Warm Up: 20 Easy Burpees + 10 Horse Stance Squats 10 Lunge with Twist 10 Adductor Rocks/side Strength/Skill: Kick Stand Dumbbell RDL 5-6/leg PVC/no weight 8-10/leg x 3 WOD: 5 Rounds for Time: 10 Sumo Deadlifts (225/155) 20 Goblet Reverse Lunge (50/35) 15 min Cap Cool Down: Couch Stretch 2:00/side  Saturday Warm Up: 400m Run + 10 Banded Pass Throughs 10 Banded Good Mornings 10 Banded Side Steps 10 Scap Pull-ups 10 Kipping Swings WOD: Partner Eva 5 Rounds: Run 800m with Partner Holding a Rope Share 30 Pull-ups 30 Kettlebell Swings (32kg/24kg) 45 min Cap Cool Down: 2 x10 Side Lying Windmill 10 Banded Pass Throughs in the Bottom of Overhead Squat  Friday Locomotion Warm Up: 1. Walking Groiner with Sky Reach 2. High Hip Bear Crawl 3. Duck Walk 4. Walking RDL with Kick 5. Hurdle Walk Overs WOD: Muscle Clean 1-1-1-1-1 Power Clean 1-1-1-1-1 Squat Clean 1-1-1-1-1 Post WOD: Goblet Curtsey Lunge 6-8/leg x 3 Cool Down: Ido Portal Scap Routine  |
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