ūü•≥ Happy New Year! ¬†Excited to see what all 2023 will bring.

ūüĒ∑ This is a time of year where we’re all engaged and ready to regain some of the fitness lost through the holidays. ¬†There have been vacations, sickness, etc. keeping many out of the gym. ¬†If that is you or if you just haven’t been taking care of yourself as much, focus on consistency in and out of the gym to start. ¬†Many think more workouts per day is the answer or going heavier/harder and it is not. ¬†The “out of the gym” time consistency is the most important. ¬†Drink plenty of water, get quality sleep, and eat quality foods as well as enough of them. ¬†Those things will improve recovery to allow you to begin going heavier, harder, and feel great while doing it!

ūüĒ∑ Schedule: ¬†9am Only on Monday 1/2. ¬†20 spots only so get signed in early and please cancel early if you will not make it. ¬†Early means the night before so everyone can plan ahead.

 

Early morning wall balls! “Please hit the target.”

 

Programming

-Monday-

Kicking off the new year with a simple yet effective workout that will give you a full body feel. ¬†This triplet has Single Arm Dumbbell Squat Cleans, Single Arm Dumbbell Push Press, and Double Unders. ¬†It’s on an AMRAP clock so you can control your intensity with loading and pace choices. ¬†Post-WOD Accessory work with Banded Face Pull Aparts, Banded Tricep Extensions, and Banded Curls.

 

-Tuesday-

Quick Deadlift session working sets of 5 across at a moderate load.  Another AMRAP so you can control your intensity with Strict Pull Ups, Box Jump Overs, and Lunges.  Challenge your pulling to build strength while getting in conditioning work.

 

-Wednesday-

Working 10’s on the Shoulder Press for a solid upper body strength session. ¬†Focus on your bar path to get that next 5-10 pounds. ¬†Finishing it off with 200m Runs, Push Ups, and light Hang Power Cleans to keep you moving.

 

-Thursday-

Big conditioning day with an interval workout of Cal Rowing, Double Unders, and Russian Kettlebell Swings.  Post-WOD Accessory work includes Single Arm Kettlebell High Pulls and 1/2 Kneeling Single Arm Dumbbell Press.  This is a light session for shoulder health and a cool-down.

 

-Friday-

Pause Front Squats for strength time to drill in better positions with time under tension!  Fun chipper-ish WOD to end the work week with Dumbbell Snatches, Knees-to-Elbow, Toes-to-Bar, and Pull Ups.

 

-Saturday-

Quick rounds with a rest working on Power Cleans, Push Jerks, and Lateral Burpees over the Bar. ¬†This can be a partner workout alternating full rounds or turned into a solo workout shooting for 1:1 rest between rounds. ¬†We’ll help you figure that out based on your pace.