The Weekly Preview: 2019 New Years Week!

The Weekly Outlook and Programming Notes for the New Year

Happy New Year everyone! We are excited to ring in the New Year with all of you being a part of this wonderful community. This year our programming will be focused into 8 week blocks with specific challenges along the way to help you stay consistent and meet your goals.

To start things off this year we will be having a Sanitas Cardio Challenge! The challenge will be built around logging calories on the Airdyne Bike, Rower or Ski Erg, but you can also earn points if you have a watch that tracks calories while you run or bike outside of the gym. Tag us in your Instagram or Facebook story with the #SanitasCardioChallenge. We will have slots up on the whiteboard to put your name in and log results daily for those that wish to be a part of the challenge.

I will also keep a slot for the cardio challenge on the daily programming for you to input that as well. With this there will be suggested workouts along the way for you to do, in order to tally those calories. You will be able to earn points for those calories logged in the Daily WOD as well as those earned as extra credit along the way. We will have special monthly prizes for the winners of the challenge.

For more information on the January Cardio Challenge, click here.

Now for a look at the week ahead.

Monday:

2 Rounds of

5min AMRAP
15/12 Cal Row
10 DB Box Step-Overs at 50#/35# and 24”/20”

R: 3min

5min AMRAP
500m Row
100 Double Unders
AMRAP of Toes to Bar in Remaining Time

R: 3min

Tuesday:

“Bradshaw”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders

Wednesday:

Weightlifting:
Hang Squat Snatch
Every 2min for 12min
4 Reps increasing load to max for Day

Conditioning:
4 Rounds for Time
16 Alt DB Snatch at 50#/35#
12 Front Squats at 95#/65#
8 Bar Facing Burpees

Thursday:

Every 2min for 20min
3 TnG Power Cleans + 2 Split Jerks *increasing Load

Benchmark Friday:

“Karen”
150 Wall Balls at 20#/14#

Saturday:

With a Partner for Time
2019m Row
then..
10 Rounds (alternating full rounds of)
20 Box Jumps at 24”/20”
19 KBS at 53#/35#

Rx+: 70#/53#

Sunday:

For Time:
50 Strict Press at 75#/55#
25 GHD Sit-Ups
50 Strict Pull-Ups
25 GHD Sit-Ups
50 Push-Ups
25 GHD Sit-Ups
50 Ring Rows
25 GHD Sit-Ups

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