Friday, December 20
The only way to make sense out of change is to plunge into it, move with it, and join the dance.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
We’ll send out an open gym code for members to access the space if they’d like.
We’ll also post some bodyweight workouts you can do from home or if you’re traveling.
Warm-up
2 rounds, not for time, of:
1 minute of running, biking, or rowing (increase pace each round)
20 seconds lunges
10 glute bridges, empty barbell or unweighted
5-7 box jumps, you choose the height
3-5 deadlifts, empty/light barbell
3-5 hang power cleans, empty/light barbell
3-5 front squats, empty/light barbel
3-5 squat cleans, empty/light barbel
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
(After WOD)
For quality:
50 Alternating Dumbbell Box Step-ups, pick load, pick height
Athlete Instructions
30--50 reps.
Movement Demos
Hollow Hold: Accumulate :60
Strict Pull-Up Program (Day 9 of 20) - Outside of class programming/on your own
Hollow Hold, 1 x 60sec
Accumulate 60 secs.
Today we’re revisiting Day 1’s 60 second hollow hold piece. Compare today’s effort
to then. If you broke your 60 secs into several smaller sets, try to go for bigger sets
today. Resist the urge rest completely. If you can, go from a hollow hold to a tuck hold
to remain under tension for longer.
*Reminder: point your toes, squeeze glutes and quads, keep rib cage tucked (shoulder
blades off the ground)
• Banded PVC Lat Press Down, 4 x 15
4x12-15 reps
You’re upping the total volume from Day 1’s lat press downs. Keep the difficulty the
same if this skill piece is already challenging enough. Consider switching to a thicker
band for increased resistance.
*Remember, your elbows should remain locked out the entire time.
• Toe Spot Strict Pull-up, 5 x 6 (If you are doing Friday’s Class WOD, you can get 20 of these reps checked off with that!)
Slightly higher volume than Day 1. That’s okay; you’re getting stronger! Try using less
toe assistance this time around. Compare your performance today with how these felt
on Day 1.
*Remember, initiate the pull-up with your lats by pressing down on the bar.
WOD
3 rounds for time of:
5 Muscle-ups or 20 Pull-Ups
10 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.