Workout

HOT YOGA RECOVERY SESSION w/Lululemon ambassador, Nicole Kuro
WHEN: Sunday, January 15 @ 12p
WHERE: Get Hot Yoga - Maple Valley
http://www.gethotyogamv.com/
COST: FREE for members; $10 for non-members

A) Group stretch / warm-up

B) 35-minute time cap
January - 31 Burpees
February - 28 Deadlifts (135/95)
March - 31 Sit Ups
April - 30 Double Unders
May - 31 Russian KB Swings (70/53)
June - 30 Toes to Bar
July - 31 Goblet Squats (70/53)
August - 31 Box Jumps (30/24)
September - 30 Push Jerks (135/95)
October - 31 Medicine Ball Slams (20/14)
November - 30 Weighted OH Walking Lunge (45/35)
December - 31 Power Cleans (135/95)

* Start on your birth month & work through the chipper
* End on the month before your birthday

Medicine Ball Slams - keep weight back on your heels

Workout

HOT YOGA RECOVERY SESSION w/Lululemon ambassador, Nicole Kuro
WHEN: Sunday, January 15 @ 12p
WHERE: Get Hot Yoga - Maple Valley
http://www.gethotyogamv.com/
COST: FREE for members; $10 for non-members

A) 3 sets
5 Wall Walks / 50m Handstand Walk
30-45 second L-sit Hold
8-10 Ring Rows

B) For time
100 Cals Bike
Then immediately into,
7-5-3
Thrusters (135/95)
Bar-facing Burpees

How to: Wall Walks

Building Strength for L-sit Holds:

Ring Row Technique:

Workout

HOT YOGA RECOVERY SESSION w/Lululemon ambassador, Nicole Kuro
When: Sunday, January 15 @ 12p
Where: Get Hot Yoga - Maple Valley
http://www.gethotyogamv.com/
FREE for members; $10 for non-members

A) EMOM - 5 minutes
High Hang Full Clean
Full Clean

B) EMOM - 5 minutes
Hang Full Clean (above the knee)
Full Clean

C) EMOM - 5 minutes
Full Clean
* work to heavy

D) For time
100 Double Unders / 300 Singles
40 OHS (75/55)
20 Dips (rings or stationary)
30 OHS
15 Dips
20 OHS
10 Dips
100 Double Unders / 300 Singles

* Scale weight up/down for OHS as needed

Workout

HOT YOGA RECOVERY SESSION w/Lululemon ambassador, Nicole Kuro
When: Sunday, January 15 @ 12p
Where: Get Hot Yoga - Maple Valley
http://www.gethotyogamv.com/
FREE for members; $10 for non-members

A) Take 15 minutes, build to heavy
Close-grip Bench Press x2

B) Teams of 2
20-minute AMRAP
Partner A does 500m Row
While Partner B works through:
40 KB Swings (70/53)
20 Front Squats (135/95)
10 Pull Ups
* Partners switch every 500m Row
* Pick up reps where partner left off when switching
* Scale weights up or down for KB Swings & Front Squats as needed

Close-grip Bench Press - narrow grip, keep elbows in

Rowing Tips/Techniques - maintain good posture

Workout

REMINDER: One class at 10a today (no on-ramp class)

A) Group stretch / warm-up

B) CrossFit Total
Back Squat x1
Shoulder (Strict) Press x1
Deadlift x1

* Lifts are done in order
* Take 10-15 minutes per lift to build to heavy or 1RM
* Score = total of heaviest weight from all three lifts

Workout

NEW YEAR'S HOURS
Saturday, December 31 - NYE: Regular hours
Monday, January 2: One class at 10a

A) Warm-up
One mile run

B) 30-minute EMOM:
Station 1: 40 Double Unders / 60 Singles
Station 2: 16 KB Snatch (53/35 - 8 each arm)
Station 3: 12 Tall Box Jumps (30/24)
* KB Snatch does not have to be alternating; scale weight up/down accordingly
* Box Jumps should be higher than you normally jump

Double Under Tips - same jump, faster rope speed

KB Snatch Technique - make the KB feel weightless

Workout

NEW YEAR'S HOURS
Friday, December 30: All classes except NO 5:30p class (last class will be 4:30p)
Saturday, December 31 - NYE: Regular hours
Monday, January 2: One class at 10a

A) Tabata
Cals Bike
* Push top button on bike (Interval 20-10)
* It will automatically queue you for 20 seconds work, 10 seconds rest for 8 rounds

B) 4 rounds
2 Rope Climbs (Scaled = 4 Rope Pulls)
6 Deadlifts (275/185)
9 HSPU
* Scale deadlift weight accordingly (up or down)
* Scale up to Strict HSPU if you want a challenge

C) Cool down
Foam Roll / Mobility / Stretch

Rope climb technique:

Scale rope climb technique:

Workout

NEW YEAR'S HOURS
Friday, December 30: All classes except NO 5:30p class (last class will be 4:30p)
Saturday, December 31 - New Year's Eve: Regular hours
Monday, January 2: One class at 10a

A) EMOM - 6 minutes
High Hang Full Snatch
Below-the-knee Full Snatch
Full Snatch

B) E2MO2M - 10 minutes
Full Snatch
* work to heavy

C) Open Workout 12.4 / 13.3
12-minute AMRAP
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups (Scaled = Chest to Bar Pull Ups)

Workout

NEW YEAR'S HOURS
Friday, December 30: Regular hours
Saturday, December 31 - New Year's Eve: Regular hours

A) EMOM - 6 minutes
Push Press
Push Jerk
Split Jerk
* 1-second pause at bottom of dip
* work on timing and speed

Rest 1 minute

B) EMOM - 6 minutes
Push Press x2

Rest 1 minute

C) EMOM - 6 minutes
Split Jerk
* work to heavy focusing on good technique

D) 21-15-9
Cals Row
Front-rack Step-back Lunges (95/65)

Workout

REMINDER: One class today at 10a (no on-ramp class)

A) 3 sets
30 seconds each side
Plank hold
Left Plank hold
Right Plank hold
30 seconds rest between sets

B) Teams of 2
17-minute time cap
60 Deadlifts (135/95)
30 Burpees
60 Back Squats (135/95)
30 Burpees
60 Push Press (135/95)
30 Burpees
In remaining time, max effort Clean & Jerks (135/95)

* One partner working at a time
* Split reps as needed
* Back Squats & Push Press are taken from the ground