Bringing 2022 To A Close! 🎊
We hope everyone enjoyed the holiday weekend with family and friends and had a chance to relax, kick back, and enjoy some time away from work!
Items for the week…
- On Monday we will have 7am, 8am, 9am classes.
- We are closed on Sunday, January 1 for New Year’s Day.
- The rest of the week will be a regular schedule.
- We are entering our second straight deload week, before jumping into our next strength cycle in the new year.
NOTE: Amit, when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
progressive wall ball skill work
WOD
5RFT
25 sit-ups (25/15)
20 russian swings (53/35)
15 push-ups
10 ring rows
5 toes-to-bars
SKILL
lunge skill work
WOD
10-9-8-7-6-5-4-3-2-1 burpee pull-ups
1-2-3-4-5-6-7-8-9-10 atomic sit-ups (25/15)
SKILL
core work
WOD
50-40-30-20-10 calorie row
5-4-3-2-1 power cleans (65% of 1RM)
10 burpees over the bar
SKILL
row skill work
WOD
Every 2 minutes for 8 rounds…
3 hang power snatches (40% of 1RM power snatch)
6 push-ups
9 goblet squats (53/35)
SKILL
thruster skill work
WOD
100 deadlifts (45% of 1RM)
… 10 wall balls (20/14) when you break
7AM/8AM
4RFT
6 ring rows
8 kb snatches (53/35)
10 push balls (20/14)
then
50 double unders
9AM (partners)
collect 2000m row as a team
AMRAP (when not rowing)
6 ring rows
8 kb snatches (53/35)
10 push balls (20/14)
