Oh, Hello There, 2023! 👋
No one is more thrilled that the New Year’s fireworks are over than our d-o-g-s. Hope everyone had a safe evening with family and friends and are ready to start 2023 with all the PRs!
Items for the week…
- On Monday we will have 7am, 8am, 9am classes.
- Monday will also be a partner workout, so we can fit more folks in class!
- The rest of the week will be a regular schedule.
- We are starting our next strength cycle this week, and will be testing our 1RM snatch, power snatch, and thruster.
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
muscle-up work
WOD
3 rounds
P1 1 min max mb cleans (20/14)
P2 1 min max russian swings (53/35)
P1 1 min max mb sit-ups (20/14)
P2 1 min max kb deadlifts (53/35)
P1 1 min max mb lunges (20/14)
P2 1 min max kb push presses (53/35)
P1 & P2 1 min rest
… 3 burpees EMOM
STRENGTH
snatch: 1RM (test)
WOD
10min AMRAP
30/25 calorie row
20 burpee box jump overs (24/20)
10 push balls (20/14)
STRENGTH
thruster: 1RM (test)
WOD
15min EMOM
MIN 1: 6-8 strict pull-ups
MIN 2: 14 goblet squats (53/35)
MIN 3: 4-6 strict handstand push-ups
SKILL
core work
WOD
10-8-6-4-2 ring rows + ring dips (L1)
… or 5-4-3-2-1 muscle-ups (L2)
50-40-30-20-10 wall balls (20/14)
STRENGTH
power snatch: 1RM (test)
WOD
Every 3 minutes for 21 minutes
8 russian swings (70/53)
12 pistols
16 double unders
7AM/8AM
10 wall walks
20 box jump overs (24/20)
30 pull-ups
40 jumping lunges (2-for-1)
50 hand-release push-ups
60 sit-ups
70 air squats
Break up reps however.
9AM (partners)
22min AMRAP
20 wall walks
30 box jump overs (24/20)
40 pull-ups
50 jumping lunges (2-for-1)
60 hand-release push-ups
70 sit-ups
80 air squats
Partners can break up reps however they choose.
WOD
Every 8 minutes for 32 minutes
2 rounds
20 mb sit-ups (20/14)
15 burpee box jumps (20/16)
10 kb snatches (53/35)
then
max double unders
