:20 Bike Easy
:20 Bike Sprint
10 Air Squats
10 Push Ups
10 Minute EMOM:
1 Power Clean
*These should be heavy today. Shoot for 80-90%. You are more than welcome to add weight as you go through this as long as your form stays together. Focus on positioning in your catch. Feet Flat, Hips back, feet shoulder width apart.
Change 10×1 if you choose to Load but still starting at 80%
4 Rounds for Time:
10 Bench Press (85/145)(125/185)
10 Hang Power Cleans (125/205)
*Alternate Rounds with a partner for 4 rounds EACH!
*Do this with a partner. This is a challenging workout if you pick the right weights. Both should be heavy, unbroken sets!
CHANGE THE WEIGHTS TO MEET YOUR NEEDS!
HOME WOD IF YOU CANT MAKE IT IN…
20 Air Squats
20 Bicycle Kicks
Metcon (AMRAP – Rounds and Reps)
10 Push Ups
20 Chair Step Ups (Total)
20 Alt Leg V-Ups
20 Hip Bridges (2 sec pause at top)
20 Clam Shells (R/L)
60 Single Unders
DO WARMUP PRIOR TO CLASS STARTING
Front Squat (20 Minutes)
*Work up to a heavy single for the day!
100 Double Unders
30 Ab Mat Sit Ups
10 Front Squats(85/145) (125/185)
100 Double Unders
15 Minute Time Cap
*The front squats should be CHALLENGING sets of 10 unbroken. From the floor.
100 Double Unders – 2:00 of Double Unders – 200 Single Unders
10 Pass thrus
10 Tempo Strict Press (empty bar)(3 sec on the way down)
10 Banded Rows
Strict Press (20 Minutes)
*Work up in weight each set finishing with a good heavy single for the day. Do 4 weighted strict pull ups after each set. If regular pull ups are hard enough get 4 good reps there or use a band!
Toes to Bar
*Complete this with a partner for time EXCEPT you are going to alternate rounds 1:1. You do 21/21 then your partner does 21/21, back and forth down to 9/9 each. One partner working at a time.
Toes to Bar – Work on maintaining your kip getting your toes as high as you can – knees as high as possible
15 Goodmornings (pvc)
10 Single Leg Romanian Deadlifts (kettlebell)
5 Inchworms + 2 Push Ups
5 Rounds For Time:
15/20 Calorie Row
*ALTERNATE ROUNDS WITH A PARTNER! Rest 1:1 each round with a partner. You do 20 cal/ 30 deadlifts then your partner does 20 cal/ 30 deadlifts, then 20/25, 20/25, all the way down to 20/10. Scale the weights accordingly so that no round takes more than 3 sets on the deadlifts.
*if no deadlifts rx will be 26s/35s double kb squats
3 Sets for Quality
:30 Hanging L-Sit ***
20 Deficit Push Ups
***2 person spot I want everyone in hanging L
*Focus on Hips, hamstrings and shoulders!
20 Minute AMRAP:
12/10 Calories on a Machine
6 Toes to Bar
6 Overhead Squats (65/95)(95/135)
*Alternate rounds with a partner 1:1. One person working and doing a WHOLE ROUND while the other partner is resting. The OHS should be unbroken. From the ground!
Toes to Bar – Knees to Chest – V-Ups
1 Minute Row
1 Minute Bike
1 Minute Ski
JANUARY MOVEMENT OF THE MONTH: CORE
Max L-Sit Hold
*Pick an option of an L-Sit that you can hold for a minimum of :10, but hopefully a little longer. Use parallettes if you can,if not, you can use two 20″ boxes. When using Parallettes, try putting a 45# plate under your heels to keep your feet above. From there you can try it with no plate. You can also do a tuck hold (I call them “h-Sits” lol) with your knees bent and held higher than your hips. Record your time for this. A good goal for this would be to hold for about :10 longer! I will be incorporating extra core work into our workouts and cash outs this month. Time to get everybody a 6-pack!
20 Minute AMRAP, With a Partner:
80/100 Calorie Row
200×3 each person (6 total)
* I recommend alternating in quick sets of 10 calories back and forth with your partner.
3 Rounds for Quality:
15 Deadlifts (155/225)
50’ Handstand Walk (:30 Handstand Hold/ :45 Plank Hold)
*You should have about 15 minutes at the end of class for this!