Last Week of the First Month 2021: Check!
Updates for the last week of the first month of 2021:
Monday evening class is at 5PM.
In the event of rain this week, coaches will text anyone signed up in MindBody at least one hour before if the class is cancelled or moved to Google Hangout.
There is a potential for re-opening indoors at 10% capacity soon and we are working on how to do that as soon as possible, stay tuned for more updates
MONDAY, 1/25/21
WOD #1: Barbell, baby
Power Clean 3-3-3-3
Front Squat 2-2-2-2
Squat Clean 1-1-1-1
WOD #2: 3 Rounds for Quality
Dumbbell Front Rack Walking Lunge, 20 meters (or 25 steps), pick load
L-Sit: Accumulate 45 seconds
TUESDAY, 1/26/21
WOD #1: 3 Rounds for quality:
Single Arm DB/KB Overhead Carry, 100 ft
Single DB/KB Crossover Deadlift, 6 reps per side
Single DB/KB Upright Row, 6 reps per side
WOD #2: Helen - Grounded, 3 rounds for time:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Arch Rocks
12 Hollow Rocks
+++
WEDNESDAY, 1/27/21: TABATA THIS!
Tabata Row Cals or Mountain Climbers
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Bent Over Row
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
Tabata = 8 intervals of 20 secs of work/10 secs of rest
Score = lowest # of reps in any of the intervals
24 min. timecap
For quality:
Dumbbell Box Step-up: 40 reps (choose load and box height)
Pull-up Bar Hang: Accumulate 2-3 mins
THURSDAY, 1/28/21
WOD #1: 3 rounds, alternating every 2 mins, for quality:
Jump Rope Practice (singles, doubles, and/or triples)
Strict Press, 5 reps
WOD #2: For time (16’ cap)
100 Single Unders
Plank Hold, 1 min
-- then --
40 Shoulder Taps (or 20m Handstand Walk)
20 Push Press, 115/75 lbs
30 Shoulder Taps (or 15m Handstand Walk)
15 Push Press, 115/75 lbs
20 Shoulder Taps (or 10m Handstand Walk)
10 Push Press, 115/75 lbs
-- then --
100 Single Unders
Plank Hold, 1 min
Optional Extra Credit AKA the “Liz Terry Special”
Each for time:
Row: 2 x 300 m
Rest 2 mins between efforts.
(If at home and no rower? Do 2 x 30 burpees)
FRIDAY, 1/29/2021
"No Misses" 20.4
For Quality:
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (105/65)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (165/105)
30 Single-Leg Squats
10 Clean-and-Jerks (195/125)
30 Single-Leg Squats
5 Clean-and-Jerks (225/145)
30 Single-Leg Squats
5 Clean-and-Jerks (255/175)