Monday, December 30
I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself.
New Year’s Eve/New Year’s Day Schedule
These classes will be RSVP-dependent. If there are people signed up, we’ll coach them.
Check Zen Planner before coming. If we end up canceling a class, it’s one hour before the session.
Hope everyone has an awesome 2025!
Warm-up
3 mins of easy jogging, biking or rowing
-- then --
2 rounds, not for time, of:
45 secs of running, biking, or rowing (try to increase pace set after set)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if this treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
10 hollow rocks or sit-ups
30-45 seconds of rest
Strict Pull-Up Program: I’ve noticed there are a couple members working this program. I’ll be sending them a separate document with the program, but won’t be adding to the normal WOD page each day. If you’d like to receive this program for future work, just reach out and I’ll email over to you!
Strength/Skill
(After WOD)
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
Movement Demos
Or:
Accumulate 2-5 min plank hold
WOD
10 rounds, each round for time, of:
8 Toes-to-bars (Candlesticks)
12/8 Air Bike Calories
Go every 3 mins.
Athlete Instructions
Other Equipment Conversions
Calorie Conversions: Bike (12/8), Concept 2 Rower (15/10)
Goals
Super Fitness Robot time / rounds:
All toes-to-bar unbroken; 18 secs or less on the bike
More Likely time / rounds: (consider scaling if this seems unrealistic)
All toes-to-bar broken up as needed; 30 secs or less on the bike
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.