201227 - Week Preview

IMPORTANT DATES and EVENTS:
Get your calendars out and mark these down now! :)

December 31st (New Years Eve) - NO 5:30pm or 6:30pm
January 1st (New Years Day) - NO 5:30am or 6:30am

Friday (Jan. 1st) Final Submission Date for Intern Letter of Intent

Week of Monday (Jan. 4th) to Thursday (Jan. 7th)
1 REP MAX WEEK! Testing lifts and skills!

Saturday (Jan. 9th) @ 11:30am AND Sunday (Jan. 10th) @ 10am - 6 Week Nutrition Challenge Workshop
Monday (Jan. 18th) 6 Week Nutrition Challenge STARTS and goes until Friday (Feb. 26th)

Saturday (Jan. 23rd) @ 10am to 2pm - Intern Workshop

MONDAY
(GOAL = 12 minutes)
Starting the week with a serious strength based workout. We are testing 1RM next week so the goal is to taper down and recover so we can crush these lifts next week! Try to get heavy with this!
Hero WOD - “Scott Kopytko”
For Time
30 Back Squats (225/155 lb)
1 minute Rest
Then,
30 Deadlifts (225/155 lb)

TUESDAY
(GOAL = 60 total reps)
Pull and Push! Working those arms today! I would really like to see people get lots of reps on this so scale as necessary to make it challenging but manageable.
Press/Push Press/Push Jerk Complex
1, 1, 1, 1, 1, 1 (6x1)

WOD
(:30 work/:30 rest) x 10 rounds
Max Pull Ups
Max Handstand Push Ups

WEDNESDAY
(GOAL = 3 Rounds)
Move quick through this one! Focus on the climbs but really push through the other stuff!
AMRAP 14:
2 Rope Climbs
12 DB Single Arm Alt. Hang C&J
24 Ab Mat Sit Ups
48 Double Unders

THURSDAY
(GOAL = PASS)
Getting more comfortable with the wide grip and still building our overhead squats!
Strength
Snatch Balance + Overhead Squat
(2+1) x 3
(1+2) x 3
(1+1) x 3

WOD - “2021”
Every 4 minutes for 12 minutes
20 Hang Power Snatches 75/55
21 Calorie Row

FRIDAY
(GOAL = Under 25 minutes)
30 minute CAP
This workout is for the teacher who died saving her students in the tragic Sandy Hook shooting. This is the time to honor her and her sacrifice.
”VICTORIA”
FOR TIME
5 Rounds
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pull
12 Burpees
27 Kettlebell Swings 55/35