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Friday Jan 9, 2026 |
260109 AT HOME WOD(Reps, Rx2, Rx3) At-home option: 3 rounds: On a 1:30 clock: Handstand walk (50 ft) Max-reps V-ups 1:30 rest On a 1:30 clock: Handstand walk (50 ft) Max-reps walking lunges 1:30 rest 260109 METCON(Reps, Rx2, Rx3) 3 rounds: On a 1:30 clock: Handstand walk (50 ft) Max-reps knees-to-elbows 1:30 rest On a 1:30 clock: Handstand walk (50 ft) Max-reps walking lunges 1:30 rest Rx2: 3 rounds: On a 1:30 clock: Handstand walk (25 ft) or 20 alternating shoulder taps Max-reps knees-to-chest 1:30 rest On a 1:30 clock: Handstand walk (25 ft) or 20 alternating shoulder taps Max-reps walking lunges 1:30 rest Rx3: 3 rounds: On a 1:00 clock: Bear crawl (50 ft) Max-reps hanging knee raises 2:00 rest On a 1:00 clock: Bear crawl (50 ft) Max-reps walking lunges 2:00 rest Masters 55+ option: 3 rounds: On a 1:30 clock: Handstand walk (25 ft) or 20 alternating shoulder taps Max-reps knees-to-elbows 1:30 rest On a 1:30 clock: Handstand walk (25 ft) or 20 alternating shoulder taps Max-reps walking lunges 1:30 rest Intended Stimulus -Bodyweight couplet intervals. -6+ knees-to-elbows/round. -10+ walking lunges/round. -Handstand walks in 1:00 or less. -:30+ to perform max knees-to-elbows or lunges in each interval. 260109 POST WOD ACCESSORY(Check In) Post-workout accessory 3 sets: 10 ATY raises 20 banded pull-aparts 260109 OPTIONAL STRENGTH(Weight) For load: Snatch, clean or jerk: 5 reps x 4 sets at 50-60% 4 reps x 3 sets at 60-70% Notes -Welcome to week one of this year’s first Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle. -Use a recent one rep max to find your percentages. -Take the barbell out of a rack for the jerk. -Rest as needed between sets. 260109 OPTIONAL STAMINA(Time) 10 sets for time: 500/600-meter C2 bike – Rest :30 between sets. Notes/Stimulus & Goals: -All sets under 1:30. -Start at a conservative pace and increase your pacing after the first couple of sets. Strategy: -Find a pace that you can maintain, and challenge yourself to not deviate from that pace by more than 5 seconds in either direction. |
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 | Class Milestone: Kim(50) |
