Benchmark Month! For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress. Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout. We are all here to get better, and posting will help you keep track and be accountable for your progress!
Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month on Jan 22 (1x/week)! Thanks!
4 Sets of:
- Push Up x 15 (use ring push-ups is able)
- Strict Chin Up x 10 (use 5 second eccentric lowering* or add weight with belt)
- High Box Jump x 5 (conduct as singles, try to build to a max height box jump)
*If doing negatives, scale reps to 3-5/set. Rest as needed between sets (15 Minutes Total for Strength work).
The intent is for each set to be challenging, but unbroken. I.e. if you cannot do 15 push-ups, scale the reps back to 10 or elevate hands on a box. Push-ups should be controlled, and full range of motion. Can sub ring rows for strict pull-ups, and scale box height as needed.
Alternating EMOM 16:
- 1′ – Hang Power Clean x 5*, Burpee Over the Bar x 3-5
- 2′ – Row x 12-15 Cals
Alternating EMOM 12:
- 1′ – Hang Power Clean x 5, Burpee x 3-5
- 2′ – Row x 8-10 Cals
*Start at light/moderate weight and build as able – should be touch and go reps if possible.
Notes: Should be no more than 45 seconds of work either set. Scale appropriately.