WODs for the week 1-4-21 to 1-9-21

Welcome to the new year! I have already made some changes in the recommendation of weights. We are going by perceived exertion for each individual. If you do a workout and are a bit sore the next day, that’s ok. If you do a workout and can’t move without pain, and there is no way you could work out again for a few days, that’s a mistake! We should all be improving little by little. There are no magic movements that make us into our dream version of ourselves in a few weeks.

I am also changing the strength program again. I don’t think we are seeing the gains we were before. And the percentages were so much math to figure out and keep up with, that it became a nuisance rather than a motivator. We are going to do a combination of lifts for work and sometimes so check on our 1RM. This should be a better motivator, when you see actual, rather than theoretical progress.

MONDAY 1-4-21
Strength WOD: Back Squats
work up to a heavy 3x5
then:
your choice of:
"Grettel"
10 RFT
3 Clean and Jerk*
3 Burpees over the bar
or:
"Ingrid"
10 RFT
3 Snatch*
3 Burpees over the bar
*Should be able to do 3 in a row in the beginning.

TUESDAY 1-5-21
AMRAP in 21:00
200/100/50 Single Unders
Max Reps Pull-ups*
After each break in Pull-ups begin again with Jump Ropes
Rounds between 0-7:00 do 200 SU
Rounds between 7-14:00 do 100 SU
Rounds between 14-21:00 do 50 SU
*At least 10 in a row in the beginning. If you get to less than 3 reps, sub to another movement for pulling.

WEDNESDAY 1-6-21
AMRAP in 20:00
20 Calorie Row
15 Dips
10 DB Turkish Get-ups (light to moderate)

THURSDAY 1-7-21
Deadlift
5-5-5-3-3-2-2-1-1-1
Warm-up with the bar, add weight to warm up reps, when it becomes moderately heavy begin with 5 rep sets.

FRIDAY 1-8-21
AMRAP in 15:00
10 Push-ups
25 Squats

SATURDAY 1-9-21
Open Gym at 8am and 9am
Yoga at 9am