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