Wednesday, January 3rd, 2018 – Holiday Party RSVP Please!

I think in terms of the day’s resolutions, not the years’.”  Henry Moore

Dynamic Warmup: Minute 0 – 20

  • Coaches’ Choice Group Dynamic Warm Up

Dumbbell (Kettlebell) Strength: Minute 21 – 40

Complete 6 rounds alternating every minute on the minute (12 minutes)

  • 8 Dumbbell (or KB) Tall Kneeling Strict Press
  • 30 seconds Max Toes-to-Bar (Hanging Knee Raises) / 30 second rest

Coach notes:

  • Press: Start standing tall on your knees by keeping your glutes tight and ribs pulled down (core tight) through each rep. If the knees are not happy in this position, try a couple of abmats, or complete the presses from a standing position.
  • T2B: Keep the shapes (Hollow to Arch Swing) consistent. Focus on using your breath to maintain rhythm  

Workout: Minute 41 – 60

Complete 5 rounds for time:

  • 7 Power Cleans #75/115 (M55: #65/95)
  • 35 Double-unders

Coach notes:

  • This is going to be a Firebreather WOD. Get ready to push it hard.
  • Power Clean: Try to hang on to these in big sets or go unbroken. Focus on using your legs and do not muscle it from the ground.
  • Double-unders: Hang on for big sets. If you are unable to keep the dubs in sets of 10-15 reps at a time, then modify with Single Unders and make a double under attempt every 3-5 reps. The goal is to keep the rope moving.

Diablo Fit

Complete as many rounds possible in 8 – 6 – 4 minutes, with 1-minute rest between working intervals.

  • 8 Walking Lunges with Dumbbells
  • 8 Front Squat
  • 900/1000m Row

Coach note:

  • 18 minute total time
  • Pick up where you left off after each minute rest
  • Lunge: Keep chest upright and focus on sharing the load between front and back leg. Stabilize with all 5 toes in the back foot and flat foot on the front
  • FS: Keep the DBs on the shoulders
  • Row: Hold a steady pace to start, and try to improve your split every round.

Core & Accessory

Core: 4 rounds (11:30)

  • 45sec Candlestick lifts
  • 15sec candlestick holds
    • 30sec rest
  • 45sec Plate sit-ups
  • 15sec hollow body hold with the plate
    • 30sec rest

Accessory: 4 rounds

  • 5 Clocks Right Leg
  • 5 Clocks Left Leg
  • 5 Right Leg/ Left arm KB RDL
  • 5 Left leg/ Right arm KB RDL