Workouts for 1/1-1/6/2018

Happy New Year!

Hope you've all had a great holiday and ready to get back at it for 2018! This is a great week to ease back in if you've been absent from the gym.

This week is our third week of this Wendler cycle. If you need a refresher here's a great article. Our rep scheme this week is - 1x5, 1x3, 1x1. You will do 3 sets total: the first set of 5 reps, the second of 3 reps, and the last set for 1.

Next week, starting Jan 8th, is our first Baseline Week of the year and great way to see how far you've come and set some goals for the upcoming Open and rest of the year!


Monday, January 1, 2018

"New Years Day with the Girls"
1 Round for Time:

    Angie/Barbara's House
       20 Pull-ups
       20 Push-ups
       20 Sit Ups
       20 Air Squats
    
    Fran's House
        15 Thrusters (95/65#)
        15 Pull-Ups
    
    Grace/Isabel's House
        20 Clean & Jerk (95/65#)

    Helen's House
        400 m Run
        21 Kettlebell Swings (53/35#)
        12 Pull-Ups
    
    Kelly's House
       400m Run
       30 Box Jumps (24/20#)
       30 Wall Balls (20/14#)

    Nancy's House
        400m Run
        15 Overhead Squats (95/65#)


Tuesday, January 2

CONDITIONING

8 Min AMRAP:
    8 Power Snatch (105/75#)
    12 V-Ups   FB: GHD Sit-Ups (15/10#)

Rest 3 Min

8 Min AMRAP:
    12 Hang Squat Clean (same load)
    8 Weighted Good Mornings (45/35#)    FB: GHD Hip Exts (15/10#)


Wednesday, January 3

STRENGTH/SKILL

Press
    1x5 @ 75% of 2RM
    1x3 @ 85% of 2RM
    1x1+ @ 95% of 2RM

CONDITIONING

8 Rounds for Time:
    20s Russian KBS, 10s Rest
    20s Pistols, 10s Rest
    20s Burpees, 10s Rest


Thursday, January 4

STRENGTH/SKILL

Superset:
    Deadlift
        1x5 @ 75% of 2RM
        1x3 @ 85% of 2RM
        1x1+ @ 95% of 2RM
    Handstand hold x 30-60 sec after each set
Rest 2 Min Between Sets

CONDITIONING

The 2017 Liftoff Workout
12 Min AMRAP:
    25 Pull-Ups
    50 Cal Row
    100 OHS (45/45#)
    50 Box Jumps (24/20")
    25 Pull-Ups


Friday, January 5

STRENGTH/SKILL

Back Squat
    1x5 @ 75% of 2RM
    1x3 @ 85% of 2RM
    1x1+ @ 95% of 2RM

CONDITIONING

400m Run @ 80% (brisk warm-up pace) – rest 1:1
400m Run @ 90% – rest 1:1
400m Run -- full sprint – rest 1:1
800m Run – rest 1:1
800m Run -- full sprint


Saturday, January 6

COMMUNITY DAY, 10a Class Only