January 2017 Programming

etown fitness club facility

Hello ETown,

Welcome to January and 2017.  I hope everyone enjoyed their holidays.  If you are like me, you are definitely ready to get working on those New Year goals!  We’ve got some great programming coming up this month to help you on your way. 

Focus: Retest Baseline Strength Numbers/Olympic lifting Positional Work

Coming off December’s programming and this first week of January, you should be starting to get used to what it feels like to move fast.  This is one of our goals…speed…smooth speed! 

This new block will also re-test some strength movements as well as benchmark conditioning pieces. You will also see box squats repeated in the same fashion as we did back in October and November.

Things to Remember:

  • Strength Testing:  Make sure you have your old numbers so we can compare and see our improvements!  We will be retesting our Back Squat, Push Press, Sumo Deadlift and Floor Presses.

  • Conditioning Testing: Filthy Fifty and GI Jane

  • Skill Training:  We will spend at least 1 day per week working on skill development.  You will see Handstand Work, Ring Work, Double Under Work to name a few!  If we don’t practice these, we will never improve them J

  • All task-domain workouts have time caps. The reasoning is not only for time-management but to ensure you are getting the desired response for each conditioning piece. Time caps will help ensure that you scale your workouts correctly.

  • Extra Credit work can be done after class and takes roughly 5:00 to complete

Big WOD Days:

1/6/17 – “Willie Nelson”
5 Rounds:
15 Front Squats (135, 95)
10 Burpees
5 Clean and Jerks  

18:00 Cap

1/10/17 – “Filthy 50” Retest

50 Box jump (24, 20)
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunges
50 T2B or Knee Lifts
50 Push press (45, 35)
50 Back Extensions (good mornings)
50 Wallballs (20, 14)
50 Burpees
50 Double unders

*Compare to 10/18

1/21/17 – “Cindy and or Mary”

“Cindy”
AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

Rx+
“Mary”
AMRAP 20:
5 HSPU
10 Pistols
15 Pull-ups

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