Saturday December 31, 2022

We are so grateful for all of our amazing members, and we can’t wait to see what 2023 will bring! Happy New Years to all!

“Exercise not only changes your body. It changes your mind, attitude, and your mood.” -Anonymous 

Warm Up: 
1 set:
:40 inchworms w/ push-up + lateral hop
:40 alternating deep lunge + twists
:40 lateral up-downs over a line
:40 mountain climbers
:40 lateral burpees over a line
– Rest :20-:30 between movements.

Mini Round:
1 set:
2 hang power cleans
4 shoulder-to-overheads
6 burpees over the bar
8 pull-ups

PARTNER WOD:
4 sets for AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

Intermediate: 
4 sets for AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.

Beginner:
4 sets for AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.

HOME WOD: 
Equipment: 
AMRAP 20 with a partner:
23 object jump overs
23 DB power snatches
23 DB overhead squats
23 laying knees-to-elbows
23 DB clean and jerks

Bodyweight: 
AMRAP 20 with a partner:
23 object jump overs
23 weighted ground-to-overheads
23 weighted overhead squats
23 laying knees-to-elbows
23 weighted clean and presses

Movement scaling options:
Hang power clean: Load, DB options
Shoulder to overhead: Load, DB options
Burpee over bar: Reps, regular burpees
Pull up: Reps, jumping pull-ups, ring rows

Partner option:
AMRAP 20:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 burpees over the bar
12 pull-ups
– One partner rests while the other completes a full round. Alternate rounds.

Cool down:
1 set:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead