Tuesday, December 31
Stop thinking about your problems and make someone else happy. — Sonja Jewell
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
2 sets, not for time, of:
2 minutes of easy jogging, biking or rowing
20 seconds of lateral lunges
10 Samson stretch
8 air squats, squat therapy style
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, if time. Optional)
Dumbbell Row 12-12-12-12
Athlete Instructions
3-4 sets of 8-12 reps.
Movement Demos
WOD
3 rounds for time of:
Run, 800 m
24 Pull-ups (or 8 Bar Muscle-Up)
60 Air Squats
Athlete Instructions
For time, or not.
Pull-ups- any style.
Goals
Super Fitness Robot time / rounds:
22:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
29:00
Cap: 35:00
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.