Week of Jan 13 - Jan 19

Oldie but a goodie! This episode changed the way I sit, stand, and organize my posture as a human being.

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Step into January continues! Why do we do this? Because time on your feet makes you less dead!

A meta-analysis of 15 studies found that the risk of all-cause mortality decreases with the number of steps taken per day. Individuals averaging 10,901 steps per day experienced a 40% to 53% lower mortality rate compared to those averaging 3,553 steps per day. The total number of steps taken was more important than the speed or intensity at which people walked. Just get moving!

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Workouts for the Week

Monday Jan 13

🎉🎂🎈🥳 Happy Birthday today to Elias Labarthe!!

OT90 x 5: 3 Push Press

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5 rounds

3 min AMRAP/1 min rest

4 Hang Squat Clean (95/65)*

4 Push Press/Jerk (95/65)*

6 Burpees over bar

930 Version

4 DB Front Squat

4 DB Push Press

6 Burpees

*Beast weight 115/80

Tuesday Jan 14

🎉🎂🎈🥳 Happy Birthday today to Brenda Michnik!!

OT2M x 9

1-3) 3 Overhead Squat

4-6) 3 Front Squat

7-9) 3 Back Squat

Alternative:

1-4) 3 Front Squat

5-9) 3 Back Squat

1 min Max Double unders

2 min Max Row

1 min Max Double unders

2 min Max Bike

1 min Max Double unders

* Non Jumpers Ski

Wednesday Jan 15

Muscle up Skill work/Volume

10 rounds

3 Power Clean (185/125)*

5 Box Jump (30"")

7 Toes to Bar

15 min Cap

*beast mode 225/155

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9:30 Class

20 Min AMRAP

10 KB Swings

10 Sit ups

10/7 Cals

Cashout

Accumulate 2-3 mins in a Bar Hang

Thursday Jan 16

OT3M x 6

5 Deadlift 70%+

5-10 Strict Pull ups

10-15 Cal Row/Ski

8 min AMRAP

With a partner alternate

50' Reverse Sled Pull

while partner holds plank

Friday Jan 17

OT2M x 5: 4 Back Rack Lunge

For time:

90 Wall Balls (20/14)

60 Burpees

30 Shuttle Runs (25')

(5 Min optional mercy cap on each part)

Beast mode option

120 Wall Balls (20/14)

80 Burpees

40 Shuttle runs (25')

9:30 Class

OT2M x 5: 4 Back Rack Lunge

15 min AMRAP

9 DB Thrusters or Wall balls

6 Burpees

10 Step ups (16/12")

Saturday Jan 18

🎉🎂🎈🥳 Happy Birthday today to Zoe Grace!!

OTM x 10: 1 Snatch

-rest 2 mins-

OTM x 10: 1 Clean & Jerk

-rest 2 mins-

OTM x 10*

5 Pull up (scaled 3)

10 Push up (scaled 6)

15 Squat (scaled 9)

-rest 2 mins-

OTM x 10

Choice Cals

Guys 10-15

Girls 7-12

Sunday Jan 19

🎉🎂🎈🥳 Happy Birthday today to Todd Snider!!

In a group of three,

two people working at a time:

Complete total 500 reps:

Bike Cals

GHD Sit ups or V-ups

DB Thrusters (2x50/35)

20 min Soft Cap